November 2023: World Vegan Month

Written by FareShare Midlands

It’s World Vegan Month! Are you looking to go vegan, or just want to eat more plant-based meals? At FareShare Midlands, we regularly redistribute lots of plant-based food, so here is some advice on how to use these tasty alternatives.

Veganism involves avoiding eating any products that derive from animals, such as cow’s milk, cheese, fish, eggs and meat. People may choose a vegan lifestyle for many reasons. This could be for animal welfare concerns, health requirements or environmental reasons.

Although a plant-based diet may initially seem restrictive, there are loads of delicious ways to utilise vegetables, pulses, fruits, grains, and dairy and meat alternative to create filling, nutritious and tasty meals. As veganism grows in the UK, food suppliers offer an ever-growing range of plant-based products, from mince to cheese, sausages to yoghurts, steaks to milk – there is a vegan option for almost everything!

Vegan Milk and Cheese

A good substitute for dairy is any plant-based milk. Popular plant-based milks include almond, soya, coconut, and oat. They all have different qualities, for example oat milk contains antioxidants, and cholesterol-lowing properties, while soya milk is the only milk alternative that contains the same amount of protein as cow’s milk!

Vegan cheese is derived from vegetable proteins and is usually made from soy, nuts, and vegetable oils. Compared to dairy cheese, it is lower in fat and can reduce risk of diabetes and heart disease, however, it is also lower in protein and calcium. It may not be a vegan super food but is great for comfort cooking!

Here is how to make a tasty vegan macaroni cheese using plant-based milk and cheese.

Vegan Mac and Cheese (serves 6)

Ingredients

• 350 g dried macaroni
• 1 litre unsweetened soya milk 
• 100 g dairy-free margarine 
• 85 g plain flour 
• 1 heaped teaspoon English mustard 
• 1½ tablespoons nutritional yeast flakes 
• 50 g vegan cheese 
• 40 g fresh breadcrumbs

Method:

1. Preheat the oven to 180ºC/350ºF/gas 4. Cook the macaroni according to the packet instructions in a large pan of boiling water.
2. Melt the plant-based spread in another pan over a medium heat, then add the flour, stirring continuously until it forms a paste – this is the roux. 
3. Gradually add warm milk a little at a time, whisking continuously until smooth. Bring to the boil, then simmer for around 10 minutes, or until thickened. 
4. Stir in the mustard and nutritional yeast flakes, grate and stir in the vegan cheese.
5. Drain and add the macaroni to the sauce, then stir to coat.
6. Transfer the mixture to an ovenproof baking dish.
7. Grate a slice of bread into thick crumbs then sprinkle over the pasta. 
8. Place the dish in the hot oven for 20 to 25 minutes, or until golden and bubbling. Leave to stand for around 5 minutes, then serve with green vegetables.

Vegan Sausages and Burgers

There are a huge range of vegan alternatives to dinner-time staples on the market, including sausages, burgers, steaks, and fillets.

These alternatives are some of the simplest ways to make a plant-based swap, as you pair them with everything you would normally put with their meaty counterparts!

For example, top your vegan burger with lettuce, fried onions, gherkins and ketchup to build the perfect plant-based stack, enjoy fish-free fillets with chips and mushy peas, or go for the classic bangers and mash:

Vegan Bangers and Mash (serves 4)

Ingredients

• 8 Plant based sausages
• 8 medium potatoes
• Vegan gravy
• Plant based spread or butter (optional)
• Salt and pepper
• ½ teaspoon Dijon mustard

Method

1. Cook your plant-based sausages as per the cooking instructions on the packet.
2. Chop and peel potatoes into small chunks.
3. Boil the potatoes for 15-20 minutes or until soft.
4. Just before the sausages are ready, drain the potatoes and mash. Add a thumb-sized piece of plant-based butter, half a teaspoon of Dijon mustard and season to taste.
5. Using vegan gravy granules, make up the gravy and serve!
6. For extra nutrient, enjoy with your favourite steamed vegetables of choice.

Vegan Mince

Much like sausages and burgers, there are loads of meat-free mince options on the market, from brands such as Quorn, Meatless Farm, Beyond, This Isn’t and Richmond. Simply exchange for the beef mince in your spaghetti bolognese, tacos, lasagne or chilli recipes and then add all the spices and sauces that you would normally to have a super easy veggie dinner!

Vegan Chilli Con Carne (serves 4)

Ingredients

• 300g meat-free mince
• 2 tbsp vegetable oil
• 1 medium onion, diced
• 1 red pepper, diced
• 2 red chillies, diced
• 2 cloves of garlic, crushed
• ½ tsp smoked paprika
• 2 tsp ground cumin
• 3 tsp ground coriander
• 400g tinned chopped tomatoes
• 500ml tomato passata
• 1 tbsp tomato puree
• 1 vegetable stock cube
• 400g can kidney beans, drained
• 1 cube plain chocolate

1. Pre-heat the oil in a large frying pan and cook the onion for 5-6 minutes or until beginning to soften. Add the red pepper and continue to cook for a further 5 minutes. Add the chillies, garlic and spices and cook for a further 2 minutes stirring continuously.
2. Stir in the chopped tomatoes, passata, tomato puree and crumble over the stock cube and bring to a gentle simmer for 8 minutes stirring occasionally. Stir in the kidney beans, chocolate meat free mince. Cook over a gentle heat for a further 10 minutes and season to taste.
3. Serve with rice, jacket potatoes or with nachos for a delicious dinner! Add a dollop of guacamole and sour cream if you’d like!

Good old-fashioned veggies!

If meat-free alternatives aren’t your cup of tea, you can keep it old school and go for meals packed full of beans, vegetables and pulses! There are loads of vegan-friendly foods that are great sources of essential nutrients that you need to keep healthy.

As well as providing vitamins, fibre and antioxidants, you can also get nutrients that are typically found in animal-based products from a vegan diet.

Sources of calcium: green, leafy vegetables, soya, pea and oat drinks, calcium-set tofu, sesame seeds, pulses, brown and white bread, dried fruit.

Sources of vitamin D: fortified fat spreads, cereals and soya drinks.

Sources of iron: pulses, wholemeal bread, fortified breakfast cereals, buts, dried fruits and green, leafy vegetables.

Sources of B12: fortified breakfast cereals, soya drinks and nutritional yeast.

Sources of protein: tofu, lentils, beans, nutritional yeast, green peas, soy milk, oats, nuts and protein-rich fruits and vegetables

Baked ratatouille with butter bean mash (serves 4)

Ingredients

• 2 courgettes, sliced into 1cm rounds
• 3 peppers, deseeded and cut into bite-sized chunks
• 3 red onions, thickly sliced
• 250g salad tomatoes, roughly chopped
• 2 tbsp olive oil
• 2 tbsp herbes de Provence
• 3 garlic cloves, unpeeled
• 400g tin chopped tomatoes 
• 2 x 400g tins butter beans, drained and rinsed
• 10g fresh basil

Method

1. Preheat the oven to gas 6, 200°C, fan 180°C.
2. Toss the courgettes, peppers, onions and vine tomatoes with 1 tbsp oil, the herbs and garlic in a large roasting dish; season. Bake for 15 mins, then stir in the tinned tomatoes. Bake for 20-25 mins until the veg is tender and jam-like.
3. Scoop out the garlic and squeeze into a saucepan, discarding the papery skins. Add 50ml water, 1 tbsp oil and the beans: heat through over a low heat for 5 mins.
4. Mash with a fork or masher, or blitz in a food processor until thick and creamy, adding a little more water if needed.
5. Divide the mash between 4 plates and spoon over the ratatouille. Tear over the basil leaves to serve.

Like any diet, veganism can be done healthily and unhealthily. Some plant-based foods, such as vegan ready meals or vegan alternatives, can contain a lot of salt or fat, so it is important to check the label and ensure to only eat in moderation foods which are highly processed.

Here are some tips for staying healthy on a vegan diet:

• eat at least 5 portions of a variety of fruit and vegetables every day.
• Make sure you include or base meals on starchy carbohydrates and choose wholegrain where possible.
• Choose plant-based Milks and Yoghurts which are lower in fat and sugar.
• eat plenty of beans, pulses, and other proteins to ensure you intake plenty of protein.
• eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day.
• choose unsaturated oils and spreads and eat in small amounts.
• drink plenty of fluids which are low in sugar (the government recommends 6 to 8 cups or glasses a day).
• If including foods which are high in fat, salt, or sugar, have them less often and in small amounts.