TOP 10 TIPS FOR GOING VEGAN OR PLANT BASED Definitions: Veganism: Is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose. Plant Based: A plant-based diet is a diet consisting mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products. TIP #1 Start ordering your shopping online, but pick it up from store. This allows you to buy only what is on your list and time to read ingredients on things without spending hours in the shop. This also allows you to do your research on products from the comfort of your own home. The biggest thing to research is Alcohol, use this website (Barnivore) to help ensure what you are drinking is Vegan friendly. TIP #2 Buy tinned beans in bulk, never allow yourself to run out: black beans, butter beans, kidney beans, 3 bean mix etc. Beans are now your friend and they will become a staple for your pantry. If you ensure to rinse thoroughly before cooking or eating and get the salt reduced or no salt added versions, your gut will thank you! TIP #3 Join facebook groups and communities to help with ideas, support and updates on new vegan finds. E.g. Australian Vegan Foodies Accidentally vegan Australia Central Coast vegans Follow the hashtags: #veganfood #vegan #vegancooking #vegansofig #veganlife on instagram #vegansnacks TIP #4 Know why you are transitioning to vegan, what is your motivation? Animal welfare, Environment, Sustainability, Health/Medical/Allergy? Find your motivation and research it. Watch documentaries like: "What the health" "Cowspiracy", "Earthings", "Gamechangers" and even (as horrific as it is) research slaughter house footage and dairy industry videos so you can really see the impact of eating meat and consuming dairy products on animals. This will help you to justify your actions and stay strong when temptations arise. Please note that anyone choosing to become vegan that has no interest in animal suffering/welfare, you would be considered "Plant Based". TIP #5 Schnacks: Snacking as vegan can either be your best friend or worst nightmare. The key is to always be prepared, pack ahead and never skimp on emergency snacks. Top 5 snacks (that you can make ahead of time): 1. Pre-cut fruit like apples, pears, pineapple, watermelon etc. Served with coconut,cashew or almond mylk yogurt and a sprinkle of cinnamon. If you need more sweet add 1 tsp maple syrup. 2. 'Table of plenty' rice cakes with dark chocolate, yum and a little indulgent! 3. Medjool dates stuffed with nut butter. 4. Wholegrain crackers and carrots with hummus. 5. Bananas dipped in mix of coconut oil and cacao powder, and rice malt syrup (melted together), set in fridge overnight for a delicious dessert or sneaky sweet snack. TIP #6 Replace Don't Erase: It can be easy to get caught up in all the things you once loved and now cannot have. Change this by learning to adapt your favourite recipes with vegan alternatives. 1. Duck pancakes: Use the 'Plant Asia' fake duck instead, this is a fully plant based and vegan duck alternative. (Shortening fake duck doesn't work the same as ficken [fake chicken]). I reccomend cooking it in a pan until golden, then adding any sauces you like (it already has soy on it). 2. Roast dinner: The best roast I have had was the Coles plant-based roast, but Gardein, Veggie Delights and Woolies also do them. Add Bisto brand original gravy to your veg and mash and boom! 3. Schnitty: A schnitty with chips and salad is sometimes the one thing we crave on a friday night. Crumb some portobello mushrooms using spray oil, soy milk and panko bread crumbs (check the back - some contain milk and fish!). Bake in the oven or shallow fry. 4. Tofu isn't everything, expand your range by using setian, tempeh and other plant based protein sources like lentils. Add these to curries, soups, stirfrys and more. TIP #7 Keep it simple: I love a one pot meal that makes a lot of food for the week. Freeze in portions or keep in the fridge for 4 nights. 1. Chickpea curry: 1 tin tomatoes, 1 tin coconut cream, 1 tin chickpeas (drained and rinsed), 1/2 tin water, 3 tablespoons yellow or red curry powder, garlic to taste. Put everything into a pot, cook until the house smells delicious (15-20 mins). 2. Empty the fridge stir fry: Any veggies you happen to have (no potato or pumpkin please), chop and stir fry quickly, top with 1 tablespoon soy sauce, 2 table spoons hoisin and 2 tablespoons peanut butter. Add crushed peanuts, cashews or tofu and serve with basmati or brown rice. 3. Mexican loaded potatoes: Bake your sweet potatoes or regular red potatoes in the oven until cooked through, I wrap mine in foil. In a pot add 1 tin of black beans, 1 jar of taco sauce, corriander leaves, spinach leaves, paprika and zucchini. Let cook until beans are softened. Turn off the heat, add beans to potatoes (cut them in half), top with vegan cheese (sheese or bio cheese brands are my favs). 4. Burrito bowls: Use left overs from your mexican mix and add to brown rice, top with guac and some corn chips. 5. Pasta bake: Cook your dried spiral pasta (most are vegan), in boiling water. Once cooked, drain and add a jar of vege based tomatoe sauce, stir, top with mushrooms chopped, spinach and fresh tomatoes. Stir, place in baking dish, top with vegan cheese and bake. Tip #8 Smoothie time: Got left over fruit and veg? Never throw them out, simply freeze and label for your next smoothie. My fav combos: 1. Banana, spinach, kale, nut butter, almond milk, hemp seeds. 2. Sweet potato, avocado, blueberries, coconut water, maple syrup. 3. Cauliflower, cashews, berries, coconut milk, dates. Tip #9 Desserts: Homemade: Store bought: Vegan magnums Vegan cornettos Vegan drumsticks Lindt dark chocolate (over 70%) in block form. Alter Eco brand chocolate Loving earth chocolate Dark chocolate covered almonds from Source Bulk Foods. Aldi Moser Roth brand dark chocolate and variants. Tip #10 It takes time: Becoming vegan is a process and takes all different lengths of time for different people. Thank you for helping reduce animal suffering by taking the plunge into veganism, I promise you will never regret your decision. My last tip is to stay strong, never force your beliefs on others, but explain if they ask, with compassion. People will often get their backs up about veganism, but it is not about them, it is so much bigger than them, remember that. Educate rather than preach and share the message of what you are doing, who knows who might be influenced in a positive way. Do what you can, when you can and always be kind to yourself, if you mess up, just keep going and forgive yourself, you are trying and that is what really matters. Love Mel xx Thank you for reading my first Ebook! Contact me at [email protected] if you are interested in more guides and vegan meal plans. Follow me on instagram: @mels_vegan_life Book written by Melanie Penny 2020
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