Awareness of veganism is at a record high. As a result, more people than ever are participating in Veganuary – a month of abstaining from animal products.
Veganuary is driven by positive aims, such as improving health, tackling climate change and protecting animals. These ethical undertones distinguish it from a juice cleanse or Atkins diet.
It’s not a fad diet. Veganism opens up a new realm of delicious foods and recipes. It can be liberating, enlightening and enjoyable.
A little bit about me
I won’t bore you with an emotive story about how going vegan “changed my life”…but I couldn’t write a Veganuary blog without mentioning my personal experience.
I began Veganuary without much knowledge at all, armed only with a Deliciously Ella cookbook my mum got me for Christmas.
Starting the new year by making a positive change gave me the nudge I needed to give veganism a go.
Going ‘cold tofu’ empowered me to educate myself about it. A year down the line, I’m still Vegan and have never looked back. It has benefited me in so many ways, which I can only explain as feeling more physically and emotionally balanced. I also discovered a passion for vegan recipes and sustainability.
Mindfully vegan
Mindfulness comes into play with a vegan diet, as it involves conscious thought about what we are eating and where it comes from. Cowspiracy and The Game Changers are great educational resources.
Veganuary is a wonderful idea that gently encourages people to incorporate new ideas into their lifestyles. With the right understanding and planning, it can be a pivotal step towards being healthier, happier and more compassionate.
Now that’s all well and good but what if you don’t know the first thing about a plant-based diet?
Perhaps you have never cooked a vegan meal before or are daunted by the prospect of lentils for a whole month.
Let’s cut to the chase – here are 7 top tips to help you smash Veganuary and learn a few things along the way!
Veganuary tips
Tip #1: Plan recipes
Probably the hardest part of about Veganuary is knowing what to cook. An easy way to resolve this is by meal prepping for the week. When you have the time, find a few simple recipes that tickle your fancy and cook in bulk.
There are some delicious vegan recipes on my blog, which are easy to make and last up to a week in the fridge. For a hearty dish, check out my Lentil Chilli recipe, or if you’re willing to give tofu a try, this Bosh-inspired Sticky Crispy Tofu is amazing.
Tip #2: Stay well-stocked
There are loads of vegan alternatives cropping up everywhere. All the big supermarkets now have a vegan fridge and freezer section, with simple oven-friendly foods. It’s handy to have a frozen vegan pizza or burger ready for those nights when you just want to throw something in the oven and put your feet up.
Worried about missing out on your favourite snacks, such as chocolate? Good news – there are loads of tasty vegan options out there to satisfy those cravings. Treat yourself with things like GÜ free-from cheesecakes, Bourbon biscuits, Nairns choc chip oatcakes, or Doritos – the list is endless! (check out Veganuary’s own list here).
Tip #3: Simple swaps
At first, going vegan can feel like a completely different ball-game. But you don’t have to make major changes. Switching your animal-products for vegan alternatives means that you can continue having similar meals.
- Milk: find a plant-based milk you like. I opt for soya or oat milk but almond milk is a popular alternative. You can still have things that you had before, such as cereal and tea.
- Butter: go for a dairy-free spread, such as flora or pure.
- Cheese: Violife cheese is probably the best (I would not recommend Asda’s ‘free-from’ cheese). You can get pre-grated, a block of cheese and even cream cheese! Nutritional yeast adds a ‘cheesy’ taste to dishes, such as mac n’ cheese.
- Yoghurt: there are brilliant plant-based yoghurts out there and you’re not limited for flavours. Alpro have lots of varieties of soya-based yoghurts.
- Meat: tofu is my go-to protein source in dishes that are more commonly meaty, such as stir-fry recipes. However, if you want something that closely resembles meat, check out the vegan supermarket aisle for plant-based proteins, such as “chicken” pieces. Buy pre-marinated tofu if you’re not sure how to flavour it.
Tip #4: Get your nutrients
Plant-based diets contain lots of vitamins and minerals. However, vegans can fall short when it comes to things like Vitamin B12, primarily found in animal products. The easiest way to stay healthy is by taking a supplement. You can find vegan supplements in Holland and Barrett, or check your local chemist. FYI, it’s always best to ask your doctor about your nutritional requirements.
It’s important to fill up on healthy, nutrient-rich foods when going vegan.
Protein sources include beans, lentils, chickpeas, tofu, soya alternatives to milk and yoghurt. Seeds and nuts, including walnuts, are high in omega 3. Just 400ml of calcium-fortified plant milk (most milk alternatives are) provides about two thirds of the recommended daily calcium intake for adults.
Good sources of iron include kale, lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, pumpkin seeds, dried apricots, quinoa and fortified breakfast cereal. Pair with foods rich in vitamin C to help your body absorb the iron, such as broccoli, cabbage, oranges, strawberries and pineapple.
The Vegan Society have lots of helpful nutrition advice.
Tip #5: Reward yourself with a meal out
Most restaurants cater to vegans now and offer some amazing plant-based dishes.
No longer must we anticipate that look of disappointment or subtle *eye roll* when asking if there are any vegan options.
Veganuary is a great excuse to go out for dinner, either at your favourite restaurants, or why not try a plant-based restaurant?
Living in Nottingham, I’m lucky to have plenty of vegan eateries to chose from. Mocky-D serve up the BEST vegan fast-food burgers in Nottingham (their ‘Big Moc’ tastes better than the real thing).
Tip #6: Be kind to yourself
Veganism can be a huge turning point for people, so don’t feel disheartened if you slip up. Give yourself a pat on the shoulder for stepping outside your comfort zone! By taking part in Veganuary, you’re doing your best to make good choices for the environment, the animals and yourself.
Tip #7 Find a support system
Get all the help and advice you can get. Ask your vegan friends for their recipes, or cook a vegan meal with someone.
Get social! There’s a wealth of information at your fingertips on social media. Facebook community groups such as Accidentally Vegan are great, or search #veganhour on Twitter, where you can chat about all things vegan every Tuesday 7pm-8pm UK time – https://www.twitter.com/veganhour.
Feel free to comment if you have any other tips or questions. Happy 2020 and good luck on your Veganuary journey!
P.S. Don’t forget to sign up to Veganuary for meal plans, recipes and advice.
Recipe for Mindfulness 