VEGANUARY DURING JANUARY? Barbecueing is one of Australia’s most quintessential summer activities but with more people choosing to become vegan or opt for plant-based foods, it might be time to broaden the menu beyond sizzling steaks and sausages in bread. Vegan and plant-based foods don’t have to be bland, but if you’ve never catered for the dietary preference before you might not know where to start. Leading dietitian, Susie Burrell says that summer is a fantastic season for trying new fruits and vegetables and that even if you do eat meat, it’s extremely important to include a variety of fruits and vegetables in your diet. Plant-based dishes can be incredibly tasty, provide essential nutrients and benefit meat eaters and vegans alike. For those who choose to be vegan or opt for plant-based foods, it’s even more important to eat nutritionally balanced meals that contain iron, zinc and calcium to ensure your vegan diet is not lacking in essential nutrients that are found in meat and other animals based foods. A serving of coleslaw or a jacket potato at a Sunday barbecue whilst healthy, lacks the range of nutrients that a well balanced meal contains. Instead get experimental and make colourful sides and salads that include fruits, different vegetables and to help keep you fuller for longer, add a handful of nuts, a dressing made with a 100% natural nut spread like Mayver’s or a carbohydrate like quinoa, beans or chickpeas. Specifically nutritionally rich foods including legumes, nuts, seeds and wholegrains can 34
significantly boost the micronutrient intake of those who prefer plant based eating.” Mayver’s ambassador and 28 founder, Sam Wood says that his family always serve up veggie dishes at family barbecues and that there are plenty of crowd-pleasing, meatfree main dishes that even your meat loving friends will enjoy. Sam says a great vegan friendly option to consider as an alternative to sausages and meats are veggie fritters and skewers! You can cook both on the barbecue and my tofu skewers recipe is packed with flavour and extra protein from the peanut butter included in the dipping sauce. Catering for vegans or plant-based eaters takes a bit of thought, but it doesn’t need to be difficult if you look for dishes that everyone can enjoy, including yourself. Those that follow the 28 program, know how much of a meat-free Monday advocate Sam is and has been encouraging people to give it a go for a long time, as a way to eat more fruit and vegetables. It’s a movement that’s really grown in popularity and is such a great way to increase your fruit and vegetable intake during the week. So if you’re curious about trying veganism or are looking to add more plant-based recipes to your repertoire for your next meat-free barbecue, it’s a great place to start. Since 2014, Veganuary has inspired and supported more than one million people in 192 countries to try vegan for January – and beyond. Try some of these yummy Mayvers recipes to help you start!
