Things to know before starting the vegan diet

From news.com.au

                                               Picture: supplied. News Corp Australia

There’s so much to think about when starting the vegan diet and it can get a little confusing to know how much of food groups a person will need to eat. With so many vegan type diets and ‘know how’ articles online, it’s easy to miss the important considerations a beginner will need know. But getting it right can make all the difference, so here are some tips to think about before embarking on your first vegan diet.

MAIN NUTRIENTS TO KEEP IN MIND
Iron is one of the main nutrients to keep in mind when starting a vegan diet. The types of food groups to satisfy the level of intake is through plant-based foods like legumes, tofu, nuts and seeds, whole-grains, dried fruits and dark green, leafy vegetables.

Accredited practising dietitian and Spokesperson for the Dietitians Association of Australia Melanie McGrice said the iron level intake is generally around 18mg for women aged 19-50.
“From having a handful of seeds, you’re going to get maybe 1 or 2mg of iron but not the full 18mg and so that’s where it’s about the whole of your diet and planning for each meal.” Ms McGrice said.
For men aged 19-50, the adequate intake for iron is 8mg.

Dietitians Association of Australia reports the type of iron in plant-based foods (non-haem iron) is not easily absorbed, so in order to boost the absorption of iron in plant-based foods is to include food meals rich with vitamin C. This would mean including berries, citrus fruit, Kiwi fruit, capsicum, tomatoes and broccoli.

Along with iron, nutrients such as B12, Calcium, Omega-3 fats, Zinc and Choline will need to be kept in mind according to Ms McGrice.

REPLACEMENTS AND PLANNING IS KEY

Sustaining balanced nutrients while on a vegan diet can be hard to do, especially if you’re starting out for the first time. Many people worry about getting enough iron intake or if they get enough protein. But according to Ms McGrice, replacements and planning is key in getting the adequate intake.
According to practising dietitians, this diet involves food groups like fruit and vegetables, bread, cereals, and grains, legumes (lentils, chickpeas, dried beans), soy food like tofu and tempeh, and nuts and seeds.
Ms McGrice said it’s beneficial to really plan out your diet each day to make sure that nutritional needs are met. It’s not about eating these food groups on its own but food groups that are complimentary as well.

“Instead of having dairy, you’ll be having dairy alternatives such as soy milk and for Omega 3 – options include foods such as chia seeds.” Ms McGrice said.
“With calcium – it will be about having something like tahini and green, leafy vegetables and for iron, seeds are a good source,” she said.

Zinc in plant-based foods are commonly found in legumes, nuts, seeds and oatmeal, and for a balanced intake of Choline, it appears in plant-based foods in small amounts.

It’s beneficial to know food groups that contain these nutrients and by eating a well-balanced vegan diet with plenty of whole foods such as tofu, quinoa, and broccoli, it’s ensuring the daily requirements that are rich in resources.
“I guess the key thing is that you’re not going to get all of your nutrients just from one of those food types,” Ms McGrice said.
“The best way for a nutritional balance is ensuring to have complementary proteins within the same meal,” she said.

COMMON MISTAKES

There are common mistakes made that affect nutrient adequate intake according to Ms McGrice. Sometimes these common mistakes can be tricky, even for those who have been and currently are on vegan diets.
“Not having complementary protein in food groups within each meal is a common mistake – it’s the kind of thinking that they’re going to meet the entire nutrient needs just by eating one food group with a particular nutrient,” Ms McGrice said.
“Just because someone eats a cup of broccoli doesn’t mean that they’re going to meet all of their calcium needs. As mentioned before, it’s better to plan each meal with complementary proteins.”
Ms McGrice said it’s easier to make an appointment with an accredited practising dietitian to help you to design a plan that’s best for starting a vegan diet for the first time.
“Or attend a vegan support group and get some practical tips to help you through the process,” said Ms McGrice.

POTENTIAL SIDE EFFECTS

Iron and B12 deficiency are a common, negative side effect if the nutrient requirements that are not met according to accredited practising dietitian Ms McGrice. Picture: istockSource:istock

A vegan diet, if not done correctly, has potential for negative side effects.
Iron and B12 deficiency are a common, negative side effect if the nutrient requirements are not met according to Ms McGrice. The body can’t make iron itself, so food is needed.
“Having an annual blood test is a good idea to check your nutritional profile,” Ms McGrice said.

The main cause for iron deficiency, according to Ms McGrice, can be caused by not eating enough iron rich foods. Some people, like children and teenagers, and pregnant women need more iron than others.
Vitamin B12 is needed to help the blood form and for the brain and nervous system to function properly.
The common symptoms of B12 deficiency include tiredness, light-headedness, rapid heart rate, easy bruising and bleeding, weight loss.

https://www.news.com.au/lifestyle/health/diet/things-to-know-before-starting-the-vegan-diet/news-story/1e9641a86871418eb41f496195a4c7a2

Vegans 'need to be aware of B12 deficiency risk'

From bbc.co.uk/news

Experts are warning that people eating a vegan diet need to make sure they get enough B12 - because the risk of deficiency is "not a myth".

They were speaking ahead of 'Veganuary', when increasing numbers turn to a vegan diet each January.
The diet is generally high in fibre and low in cholesterol, but some nutrients are harder to get enough of - including B12.
The Vegan Society said it was available in supplements or fortified foods.

                                                                        Getty Images

Adults need around 1.5 micrograms of B12 a day.

It is found in meat, fish, eggs and dairy products, but not in fruits, vegetables or grains - so those eating a vegan diet are advised to eat fortified foods, like cereals, or take supplements.
B12 deficiency, which can lead to nerve damage, tends to take three or four years to cause symptoms - usually first appearing as pins and needles in the hands or feet.

'Easily avoided'

Tim Key, professor of epidemiology and deputy director of the Cancer Epidemiology unit at Oxford University, said: "You're not going to get B12 deficiency in Veganuary."
But Prof Key, a vegan for many years who takes B12 supplements himself, added: "If people become vegan because of that, and don't ever bother to read up about what you need to eat as a vegan, I would be worried they won't know about B12."

Suggestions online or on social media that vegans do not need extra B12 are not based on evidence, scientists say.

Tom Sanders, emeritus professor of nutrition and dietetics at King's College London, said: "Of all the micronutrients, B12 is the one we're most concerned about. I'm concerned many people think B12 deficiency is a myth."
He highlighted the case of a breastfeeding mother who had B12 deficiency, and whose child developed neuropathy, leading to long-term damage.
"It's something that can be easily avoided, and what concerns me is that many new people becoming vegan are unaware of the need to combine sources of plant proteins. And they're not aware of the need to ensure they have adequate levels of B12."

Nutritional planning 'essential'

There is limited data on the health effects of a vegan diet - with one UK and one US study covering around 10,000 people.
So far, the evidence suggests people who are vegan are less likely to be overweight, and at less risk of type 2 diabetes and heart disease.
But they appear to have a higher risk of bone fracture, and a recent study suggested an increased risk of haemorrhagic stroke.

Heather Russell, dietitian at the Vegan Society, said: "Whether you're vegan or not, nutritional planning is essential for everyone.
"Going vegan is an opportunity to learn more about nutrition, including how to balance food groups, and the roles of fortified foods and supplementation.
"For example, vegans obtain vitamin B12 from fortified foods or supplementation, and guidance is available on the Vegan Society's website."

https://www.bbc.co.uk/news/health-50836442

The biggest health and wellness trends of 2019, from veganism to keto diets

From eu.usatoday.com

As 2019 comes to a close, we're taking a look back at the biggest health and wellness trends this year.
From certain diets to specialized products, the year has brought a variety of buzzy wellness trends.
Not only headlines have held the names of these wellness trends, celebrity social media posts have also promoted certain diets.

The keto diet, for example, has gotten praise from "Jersey Shore" star Vinny Guadagnino, which he credits for losing 50 pounds. And although they never directly reference keto, Khloe Kardashian and Vanessa Hudgens both credit their weight loss to a high fat, low carb diet.

We've rounded up some of the biggest headline-making trends, in no particular order:

Veganism

Though vegan diets started creeping into the mainstream in the last couple of years, 2019 saw the biggest increase in vegan hype and headlines.
From plant-based fast food options becoming available across the country, like Burger King's Impossible Whopper, to articles on how to vegan-ize your Thanksgiving, this year has brought veganism to the forefront.

And it's not only fast food – other industries are taking note too.
In September, Walt Disney World announced that it will begin offering hundreds of plant-based options for its park-goers at all of its major quick and table service restaurants. Vegan options are also coming to Disneyland in spring 2020.

Celebrities speaking up about veganism has also been prevalent this year, from Jaden Smith's ups and downs with the diet to pop newcomer Billie Eilish slamming Lady Gaga's meat dress.


Keto diet

Though the ketogenic diet has been around for a while, it was everywhere in 2019, from keto movie theatre snacks to celebrity endorsements.In the diet, carbs are ditched to make room for high-quality fats and proteins. After several days of strict adherence, the body pushes through a period of lethargy to arrive at ketosis. In this highly efficient metabolic state, you burn stored fat for fuel and those stubborn love handles finally fade away.

To enter ketosis, dieters need to be eating fewer than 50 grams of carbs a day for a few days while maintaining a diet that's high in fat.

Some celebrity endorsements include Vanessa Hudgens plugging the "perfect keto snack!!," on her Instagram April, which was a Slim Fast keto peanut butter cup.

Alicia Vikander's trainer says she got her "Tomb Raider" physique from seven months of hard training and adhering to the keto diet.

CBD oil

Cannabidiol, the popular hemp plant derivative marketed as a cure-all for just about any condition, has only been approved by federal regulators to treat some rare forms of epilepsy, but its popularity quickly grew in 2019.

In April 2019, there were 6.4 million CBD Google searches, according to research in the peer-reviewed JAMA Network Open.

CBD, a non-psychoactive that shouldn't contain the "high" producing THC chemical, has popped up on shelves across the country in oil, extract, vaporized liquid and capsule form.
The product, which as found its way into natural medicine, cosmetics and even food has caused some issues, however, due to confusion surrounding its legality.

Oat milk

Forget soy and almond milk, 2019 was all about oat milk for a go-to non-dairy alternative.
Oat milk gained popularity thanks in part to the U.S. arrival of Swedish company Oatly. The company, which was formed in the early ’90s, brought its oat drink to the states starting at Intelligentsia coffee shops last year.

Now the gluten-free and sugar-free product is available in upwards of 2,200 coffee shops and 1,000 grocery stores across the country from Seattle to Northwest Arkansas and Brooklyn, says Oatly's general manager Mike Messersmith. ​​​​​

In addition to a milk-change up for your cereal and lattes, oat milk is also coming in the form of yogurt soon.

Earlier this year, Danone North America, which sells Dannon yogurt, announced a line of oat-milk yogurt alternatives under its Silk brand.

Pegan diet

A cross between paleo and vegan diets, the Pegan diet was originally written about on functional medicine doctor Mark Hyman's blog in 2014. The doctor's buzzworthy brainchild caught on to the mainstream in 2019, however, with Pinterest reporting a 337% increase in people searching for the term as of October.

"While Pegan involves leaving out certain foods – like refined sugar and flour, conventionally raised animal products and chemical additives – it’s so much more focused on what we can eat for optimal health," Hyman explained to USA TODAY partner MakeItGrateful.com.
He continued, "Eating this way means you don’t have to count calories because when you eat the whole, nutrient-dense foods, you’re naturally satiated."

Intermittent fasting

Most people are aware of fasting for religious reasons, but 2019 brought a whole new meaning to the practice when paired with the word "intermittent."

The trendy dieting advice suggest alternating between certain periods of eating and not eating. The method has been used as a way to lose weight and for other benefits. A study from The National Institute on Aging last year suggests that intermittent fasting could be the key to longevity.

Food fasting isn't the only kind to pop up this year, either.
“Dopamine fasting” has become a mindfulness practice that has taken off at the end of the year, about a year after Youtuber Improvement Pill published a video where he perhaps coined the term while describing his routine meant to “Get Your Life Back Together,” as the video title says.
The term has a different definition for everyone, but for American Authors musician Dave Rublin it means making a concerted effort, in a set amount of time, to avoid social media and TV.

https://eu.usatoday.com/story/life/health-wellness/2019/12/16/vegan-keto-and-more-biggest-health-and-wellness-trends-2019/2576596001/

Vegan mince pies that will put everyone in the festive spirit

From irishtimes.com

Omitting the butter gives the filo pastry a wonderful crunch without a greasy finish 

When life gets busy, I love to have a packet of ready-made filo pastry stashed away in the fridge or freezer. It has saved me countless times when unexpected guests have needed to be fed in a hurry from a nearly empty fridge.

I did start out in the traditional way, slathering each layer of filo pastry with melted butter. When time was really short, I discovered that, if you work quickly, you can omit the butter altogether. As long as the pastry doesn’t dry out before the tarts go in the oven, the tart shells will hold together without the fat. The unexpected bonus is getting all the crunch you want from the filo pastry but without a greasy finish.

As well as a great crunchy tart shell, the lack of butter also makes these pie cups suitable for vegans. Filled with home-made vegan mincemeat and topped with a crumbly egg- and dairy-free frangipane, these mince pies are a real treat.

Whipping up chickpea water (known as aquafaba) to a foamy texture is commonly used in recipes for vegan meringues. Aquafaba provides an alternative to whisked egg whites, creating a crisp frangipane crust to these mince pies.

If you’re feeding a crowd, the filo pastry case could also be useful to stop vegan and non-vegan pies getting muddled.          

              Vegan mince pies: a real Christmas treat. Photography: Harry Weir Photography

Fresh fruit

For those who don’t like mincemeat, the filo shells can be filled with the frangipane mixture and topped with fresh fruit before being baked. Pears, plums, apricots or cherries will combine beautifully with the almonds in the frangipane.

Any leftover mincemeat is lovely served slightly warmed, with a scoop of (vegan if you prefer) vanilla ice-cream melting over the top.

Some brands of ready made pastry are actually vegan, which means you can also make these pies with shortcrust pastry. Shop-bought mincemeat can be quite nice but is sometimes overly sweet. Nothing beats a rich, slightly sharp yet fruity home-made version. It’s sure to get you into the festive spirit. It also makes a nice gift if you feel like making a larger batch.

VEGAN MINCE PIES

Makes 12

Ingredients

1 x 270g roll of filo pastry

1-2 tsp sunflower oil, for greasing

Vegan mincemeat:

125g raisins

125g sultanas

50g cranberries

2 bramley cooking apples, peeled, cored and grated

125g dark muscovado sugar

Zest and juice of one large orange

Zest of 1 lemon

1 tbsp mixed spice

2 tbsp port or brandy (optional)

Vegan frangipane crust:

50g caster sugar

50g margarine (or other vegan spread)

125g ground almonds

75ml chickpea liquid (juice drained from a glass jar of chickpeas)

½ tsp almond essence

To garnish:

50g flaked almonds, lightly toasted

Icing sugar, for dusting

Method

1 Lightly grease a muffin (or cupcake) tray with sunflower oil. 

2 Unwrap the filo pastry and use it immediately (otherwise prevent the filo from drying out, by keeping it under a clean damp tea towel). Place two to three sheets of filo on a clean work surface. Use the tip of a sharp knife to cut 10cm rounds with a circular cutter (or the rim of a teacup). Repeat with the remaining filo. Press four to five circles of filo into each lightly greased muffin tray hollow, fitting snugly into the edges. Bake in the preheated oven for approximately six minutes, until the pastry turns light golden and crisp. Set aside to cool in the tin.

3 For the mincemeat, weigh out all the ingredients and transfer to a medium heavy-based saucepan. Cook over a medium heat, stirring occasionally. Simmer gently for 30 minutes until the mixture has thickened. Continue stirring it as it cools down.

4 For the vegan frangipane: use a spoon to mix together the sugar and vegan margarine to a paste. Stir in the ground almonds and almond essence. In a separate mixing bowl, use an electric whisk to whisk the chickpea water for three to four minutes until it forms a thick foam with stiff peaks. Gently fold the chickpea foam through the almond paste.

5 Place a teaspoon of mincemeat in each filo shell (store any leftover mincemeat in a sterilised glass jar). 

6 Preheat an oven to 180 degrees, fan, or equivalent. Spoon frangipane on to the filling in each pie. Scatter each filled pie with three or four toasted flaked almonds.

7 Bake the filled pies in the preheated oven for approximately 20 minutes, or until the frangipane is golden in colour.

8 Serve slightly warm, dusted with icing sugar.

Variation
Make mini mincemeat cigars, by filling then rolling the filo layers into a jumbo-sized cigar.

https://www.irishtimes.com/life-and-style/food-and-drink/vegan-mince-pies-that-will-put-everyone-in-the-festive-spirit-1.4102984

We tried the Wetherspoons vegan breakfast and this is what we thought

From gloucestershirelive.co.uk

Stodgy sausages, slightly burnt toast, but change from £5

More people than ever before have gone vegan in 2019 and this is in no small part due to the huge increase in eating out offerings.
They're common questions to those on a plant based diet, "but what do you even eat?" or "is eating out not really hard?".

But with huge chains such as McDonalds, Subway and Greggs jumping on the vegan food wagon, it's no surprise it's come in a big way to pub heavyweight Wetherspoons too.
Wetherspoons has six establishments in Gloucestershire and they've been slowly expanding their vegan range over the past year or so.

So imagine the excitement in the herbivore community when it introduced a 'vegan breakfast' too.
For the gentle price of £3.75 a customer can enjoy Heinz No Added Sugar Beanz, along with two Quorn vegan sausages, two hash browns, two tomato halves, two flat mushrooms and a slice of malted brown bloomer with vegan spread.

So often though, when vegan meals have been thought up by someone who is not actually vegan themselves, you can be left feeling somewhat disappointed with the final result.

As a fully fledged vegan, reporter Zasha Whiteway-Wilkinson decided to head to the beloved budget bar to give it a go and see whether any fuss was needed or not.

Wetherspoon vegan breakfast review

Heading into The Lord High Constable in Gloucester Docks at just shy of 12pm, I was somewhat excited to see what was on offer from spoons in regard to their vegan breakfast.
Taking my seat near the fire place close to the entrance of the pub I already had my meal ordered on the app to save a trip to the bar.

Keeping it basic with the order I ordered the vegan breakfast no frills, with a black coffee and an apple juice.

Having no idea what to expect as I don't eat at Wetherspoons much these days I opened one of the seven menus to see what I could expect.

Frankly, it's a basic offering, about what I'd expect someone who wasn't a vegan to offer me for breakfast, not ground breaking but equally not bad.
Two of everything for £3.75 seemed good enough value to me.

The waitress brought over my food about 11 minutes after placing the order on the app, leaving me to contemplate how we now lived in a world where I thought 11 minutes was a bit long considering the foods not really cooked fresh.

I had to go back up to the bar to enquire on the progress of my drinks and I had heard hide nor hair of them.

After sitting back down they swiftly arrived but it's been so long since I've been to Wetherpoons I didn't realise you had to get your own coffee. The self serve machine was on the other side of the pub to where I was so up I got again to go get the coffee.
There was cow milk residue on the bottom of the machine and no napkins to be seen to mop it up with, so I was pretty nervous that it was going to drop into my coffee thus rendering my breakfast no longer vegan.
As it is I lucked it, but next time I'm taking my own napkins.

Stodgy sausage and sweet spreads

The meal had a good overall portion size and the sausages looked like 'proper sausages', whatever that means.

Unfortunately looking good on the outside and being filling is about all these Quorn vegan sausages had going for them. If a sausage could be stodgy and dense, this one was - and I was not a fan.
It might taste better with some mashed potato and Bisto, but I'd recommend a Sainsbury's brand for a nice juicy vegan breakfast personally, they have a little more air to breathe inside.

The breakfast came with two slices of fairly burnt looking bits of toast but as I was expecting to dip them in my beans, which Wetherspoons have proudly fairly recently added to the meal after Heinz took the honey out and made suitable for vegans - I wasn't too bothered about the breads crispy colour.

I was a little bit taken aback however when the waitress informed me that there was in fact no vegan spread so they wanted to offer me jam or marmalade instead.
Now, I love marmalade, and I love jam.
But with an English Breakfast, it's not going to be first choice for the toast is it. Not when it's going in the bean sauce anyway.
Follow this up with, what kind of maniac puts marmalade or jam onto plain toast with no spread unless you're just really hungry?

The pub did not have any vegan spread so it was a choice of marmalade or jam, an unexpected mix of sweet and savoury
I chose marmalade. The unexpected mix of sweet and savoury was okay, wouldn't choose it myself at home but I always like trying something different I suppose.
The apple juice which came in the biggest glass I've ever seen, I'd bet good money it was cordial not juice and that too, was okay.

The coffee was grim, I had two mouthfuls then left it. Maybe I'd had too much of the apple squash and it'd messed with my tastebuds who knows.

Mushrooms, beans and hashbrowns were all good and as expected. In hindsight I'd have left the marmalade and chucked the lot on the burnt toast, the mix of textures would probably have been really nice and made up for my missing spread and makeshift marmalade.

To be honest, it was nothing to write home about and about what I'd expect from Wetherspoons for under £4.
It was alright, wouldn't beg to go back but equally wouldn't say no to it either.

Overall rating: 4/10

https://www.gloucestershirelive.co.uk/whats-on/food-drink/tried-wetherspoons-vegan-breakfast-what-3637830

A new vegan restaurant will replace the doughnut shack on Brighton Palace Pier

From metro.co.uk

Veg Up Your Day is set to become Brighton Pier’s first vegan restaurant and first home delivery restaurant (Picture: Getty)

For more than a hundred years, Brighton Palace Pier has been an iconic part of the British seaside. At some point, you’ve probably ridden the Turbo Coaster or sat with a pile of fish and chips, dangling your feet over the water.

In early 2020, the 120-year-old pier is set to receive a modern update. The doughnut booth is currently being transformed into a plant-based kiosk called Veg Up Your Day. And it’s being spearheaded by none other than Palm Court, the fish and chip restaurant next door.

The new menu will feature entirely vegan dishes including a portobello mushroom burger and soy-based sweet hoisin mock duck. Of course, the menu will feature a pier favourite. Well, sort of. Veg Up Your Day is set to offer a ‘fishless’ fish and chips.

The new vegan dishes are currently being trialled in the Palm Court restaurant.

The plant-based move makes perfect sense given Brighton is known as the UK’s vegan hub. ‘The demand for vegan food is increasing. There are 70,000 vegans living in Brighton, and we’re hoping to appeal to them,’ said Palm Court manager Rosario Abbate in a statement.

According to Finder.com, Brighton is the ‘vegetarian and vegan capital of the UK’ as it offers more meat-free restaurants per resident than any other town or city. The new venue will also refrain from using plastic packaging and will instead provide ‘vegware’ cutlery, a material which naturally degrades after three months. There are also plans for Veg Up Your Day to become Brighton Pier’s first home delivery restaurant.

https://metro.co.uk/2019/12/14/a-new-vegan-restaurant-will-replace-the-doughnut-shack-on-brighton-palace-pier-11907216/

The Perfect Gifts For the Vegan Kids on Your Holiday List

From vegnews.com

Show your vegan loved ones that you know what’s closest to their hearts with meaningful, age-appropriate gifts such as vegan-themed books, charity donations, and snack subscription boxes.

Kids can sometimes be impossible to buy for because trends and preferences change so quickly. We’re here to simplify your gift list with our best ideas the vegan kids in your life will love. Make this your year for next-level gifting for young vegans of any age. Don’t forget to make it fun, personalize where you can, and let the thank-yous roll in.

For the little onesIf the littlest of vegans appear on your list, get books. A vegan book will stand out on the shelves for years to come, especially if you write a personal note on the inside cover. Il Sung Na’s A Book of Babies will help lay the foundation of compassion for infants and toddlers. Although it’s not explicitly vegan, the book is filled with vibrant images of animal babies in their natural habitats. The delight is in seeing and celebrating the different families found in the animal world. Katie Clark’s I’m a SuperVegan, most appealing to those preschool-aged and up, shows vegan kids how they are superheroes in their everyday lives, and how special it is to be vegan.

Equally moving, Ruby Roth’s Vegan is Love includes Roth’s popular illustrations and solid message of compassion throughout our lives, from what we wear to the entertainment we choose. School-aged children will adore this imaginative guide to young vegan life. If your little one grows to love this book, Roth has an entire collection of other titles to explore.

For kids of any ageAlthough these gift ideas can be considered for kids, anyone will delight in the compassionate takes on these traditional treasures. For kids who still love bath time, consider the pretty products from beauty brand LUSH—bubble wands, clay soap, and fizzy colour explosions all bring cruelty-free joy to the vegan tub. LUSH’s Gingerbread House gift set provides a sampling of the brand’s cruelty-free bath bounty. They also have a variety of wintery treats to choose from, but be sure to look for products that are labelled with a “V” for vegan.

For the do-gooder kiddo in your life, give a Tub of Cubs with a $75 donation to the World Wildlife Fund (WWF). The wooden “tub” contains three adorable plush cubs—a tiger, snow leopard, and cheetah—as well as a Species Spotlight information card, an adoption certificate, and personalized letter that describes how this gift helps endangered species. Alternatively, the WWF offers a Pail of Primates and over 50 other plush animals so you can personalize this thoughtful present with whichever animals your giftee loves best.

If you prefer to stuff a stocking than wrap a present, consider gathering a variety of all-vegan goodies. Browse your local natural foods store for vegan Cocomels caramels, Dandies marshmallows, or Squish vegan candy boxes, or you can find several brands and sweet variety in one stop at Vegan Essentials. Personalize the gift by adding your loved ones’ favourite flavours, such as little your cousin’s peanut butter cups or your own beloved candy bar.

For tween and teen vegansCater to teens’ sense of adventure and watch your gift catch fire in their social media circle (if you’re allowed in, of course). Does the teen in your life have vegan wallets and belts? Shirts that carry a pro-pig message? Find edgy fashion and the latest vegan products as unique as the budding activist in your life at vegan online shops such as The Herbivore Clothing Company. For foodies or beauty enthusiasts, send a snack box or beauty box once—or once a month—to your giftee so they can sample the latest in cruelty-free products. Sign up for a box subscription through vegan companies such as Vegancuts or Kinder Beauty, which deliver anywhere from two to 10 products straight to your teen’s doorstep.

For avid travellers, put your gift on the map with a trip to a farm sanctuary such as Farm Sanctuary or Best Friends Animal Sanctuary. At Farm Sanctuary at Watkins Glen, NY, your giftee will get to pet pig bellies and experience idyllic farm views with rolling hills and peaceful pastures. Equally fun, the Best Friends Animal Sanctuary in Kanab, UT is a refuge for companion animals from dogs to parrots, and some animals may even stay overnight with your teen for extra cuddles.

A vegan for 20 years, Amy Bradley is the creator of the Vegan Fam In CowTown Podcast and lives in Columbus, OH with her two weegans (aged 4 and 8), vegan hubby, and two rescue pups.

https://vegnews.com/2019/12/the-perfect-gifts-for-the-vegan-kids-on-your-holiday-list