Thinking of trying vegan for the month of January? Or going vegan full time? Here are my top tips on how to go about it.
1 – Sign up to Veganuary, where you’ll receive a 31 day e-cookbook with lots of recipes and nutritional advice.
2 – Sign up to The Vegan Society which is packed full of information on how veganism came about, what it means to be vegan, research, campaigns etc.
3 – Invest in some decent cookbooks. This is a bit of a minefield, as there are hundreds to choose from, covering everything from budget vegans to those who consider themselves a bit of a chef in the kitchen. My go to’s are Chloe Coscarelli, Bosh, and So Vegan. Bosh and So Vegan are very popular as they appeal to the mainstream, and both are good places to start as they make vegan cooking fun and informative.
4 – Join a Facebook group for support and encouragement. I’m a member of non-Judgy Vegans UK, which is a fantastic group, not just about food, but for all aspects of veganism.
5 – Don’t just cut meat and dairy out, and eat nothing but vegetables. As healthy as vegetables are, you need to ensure you are still eating all the food groups. Lentils, beans, and pulses contain lots of fibre, minerals and vitamins. Dark, leafy greens such as Cavolo Nero and Kale are excellent sources of vitamins K, A, B6, manganese and calcium as well as a whole host of essential nutrients. Mushrooms are a typical meat replacement, forming the basis for many dishes and items from burgers and sausages to the mince in a shepherd’s pie. They’re versatile, highly nutritious, low in fat, and highly sustainable (you can grow them yourself using kits or go foraging).
6 – Dairy
- Cheese – Everyone loves cheese, right? Did you know, cheese contains casein which has an opiate effect on the brain? It’s why it’s one of the hardest foods to give up. Many vegans advise to give it a few months before trying vegan cheese in order to allow tastebuds to adjust. For cheese fiends, the supermarket choices will probably disappoint; they’re predominantly coconut oil based, can be too sweet, chalky, flavourless, bad at melting etc etc. It really is trial and error to find one you’ll like. In my house, we have Applewood, my other half eats it in sandwiches or on toast (it melts beautifully), I prefer to use it in cooking. You can always splash the cash of course, and try the many artisanal vegan cheeses on the market such as Tyne Chease where you’ll find specialist flavours and combinations to suit the fussiest tastes!
- Milk – I found milk the easiest to give up. Before going fully vegan, I’d already made the switch to soya eventually transitioning to oat. In terms of sustainability, oat is the best, almond is the worst. Almond milk has the same environmental impact as dairy. There is a huge variety of blends and brands available; from cashew to hemp to oat, and even pea milk. I find soya is great for cooking, but barista edition oat is more versatile as it works in tea, coffee and cereal. Make sure your milk is fortified for extra nutrition.
- Eggs – A poached egg on potato cake at the weekend used to be one of my favourite things. I have since swapped this treat for a yummy tofu scramble every Sunday. If you like your eggs savoury, there are lots of ways to achieve the alternative. For the bakers amongst you, you’d be surprised at the number of vegan friendly alternatives that work just as well in cakes.
7 – Honey – also a no-no. Bees do not make honey for us, they make it for their Queen and their colony. Honey is their food, they need it to survive.
8 – Clothing – vegans do not wear wool, silk or leather as these are animal byproducts. Some vegans give old items to charity, or continue to wear them until they’ve worn out. It’s a personal decision, I’ve still some old leather shoes in my wardrobe. Haven’t worn them in years, won’t wear them again, just need to decide what to do with them. Clothing is usually where there is a dividing line between someone who is vegan and someone who is plant based. One follows the lifestyle, the other follows the diet.
9 – Convenience foods. The rise in veganism has led to an amazing range of convenience foods in the supermarkets. No longer faced with a paltry selection of nut roasts and veggie burgers, we have sausages, pies, nuggets, roast “joints”, pasties, plant-based pieces to use in stir-fries, stews and casseroles. There is so much more choice now. These are great if you don’t have much time or inclination for cooking from scratch, but beware, these items are likely more expensive than their meat-based counterparts (£5 for a 2 pack of Beyond Sausage is a good example; I don’t care how good they are, I’m not spending that kind of money!). It’s a good idea to shop around, bulk buy when things are on offer, and compare prices (my shops take twice as long now, as I scrutinise everything!). I always have a few freezer items for those days when I simply want to just bung something in the oven. Veganism doesn’t have to be expensive, but it can be if you rely on convenience foods all the time. Miguel Barclay has a popular cookbook for vegan meals coming in at £1 per person.
10 – Batch cook – got some time at the weekend? It’s a great time to batch cook, and freeze meals for the week ahead. I only cook for two people, but as most recipes cater for four or more, I freeze the additional portions. It saves money on the weekly shop, and it’s a quick solution for dinner on those days when you simply can’t be bothered.
11 – Household products, toiletries and cosmetics – A product maybe vegan, but isn’t necessarily cruelty-free. Yet another minefield to negotiate! These shopping guides from Cruelty Free International and Naturewatch will help you make the right choices to avoid products that have been tested on animals.
Here are some links to additional resources:
Vegan for the animals
Vegan for the environment
Cowspiracy looks at the impact of animal agriculture on the planet, does contain some graphic imagery.
Vegan for health
Forks Over Knives goes into the science of following a whole food plant based diet in tackling a variety of health conditions.
The Game Changers veganism through the eyes of some of the world’s top endurance athletes.
What The Health looks at the links between the modern, western diet, disease and the multi-billion dollar pharmaceutical industry.
Earthling Ed is a vegan educator and activist who believes in power through knowledge. His channel is definitely worth a watch as he delivers his message in a calm, measured way.
Barnivore is a useful little app for checking beer, wines and spirits for their suitability.
Remember – there is no such thing as the perfect vegan, our presence on this planet alone has an impact, from the houses we live in to the cars we drive, and the jobs we do. We do the best we can to reduce our impact through the actions we take. Your vegan journey is a personal one, go at your own pace, and ignore the haters.
From my own personal experience, veganism has given me a new love of food, a better connection to the environment, and a love and respect for all animals. I once said, “I couldn’t go vegetarian.” I went vegetarian Christmas 2014. I followed that up by saying, “I couldn’t go vegan, that’s a full lifestyle.” I went vegan 31/03/17, and I haven’t looked back since.
My only wish? That I’d done it sooner.