Veganuary in January?

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. 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!

Crunchy shredded salad with peanut butter dressing

Recipe by Tracey Morter Serves: 4-6

Vegan, gluten free, dairy free

Ingredients – Salad:

3 cups finely shredded wombok or white cabbage 1 cup finely shredded red cabbage ½ medium sized red capsicum finely sliced 1 large grated carrot 3 spring onions sliced ½ Lebanese cucumber, halved lengthwise, de-seeded and sliced ½ cup mint leaves

Ingredients – Dressing:

¼ cup Mayver’s Crunchy Peanut Butter 2 tbs rice wine vinegar 3 tbs fresh lime juice 3 tbs light olive oil 1 tbs tamari 1 tbs coconut sugar 2 tbs rice malt syrup 1 garlic clove crushed 20g fresh ginger grated ½ long green chili finely chopped ½ tsp salt ½ cup coriander leaves

Method

1. Place all dressing ingredients, except for peanut butter, into a blender and blend until smooth. 2. Then, whisk the Mayver’s Crunchy Peanut Butter into the dressing so you retain the crunchy texture. 3. Place all salad ingredients in a large bowl and toss to mix. 4. Add dressing just before serving and toss through to coat evenly.

Recipe tip

Use an empty Mayver’s jar instead of a blender in Step 1 and shake until smooth.

Tofu satay skewers with smunchy peanut butter

By Sam Wood 1/2 tbs apple cider vinegar 4. Heat a non-stick fry pan Serves: 2 1/4 cup water, to desired or grill over medium heat Vegetarian consistency and add the tofu skewers to Ingredients - Tofu Satay 2-4 bamboo skewers To serve 1 cup brown rice, cooked the pan. Discard the leftover marinade. Cook for 10 minutes, rotating the skewers Rose-vanilla bath melts 1/4 cup coconut milk, from carton 1/2 cucumber, peeled into ribbons occasionally to ensure the tofu is golden on all sides. 1/2 tbs Thai red curry paste 1/2 tbs curry powder 250g firm tofu, cut into 2cm cubes 1/4 cup fresh coriander leaves 1 lime, cut into wedges Method 5. In the meantime, add all of the peanut butter sauce ingredients to a small saucepan and simmer for 5 minutes over low to medium Ingredients Peanut Butter Sauce 1. Soak the bamboo skewers in water for at least 5 minutes. heat. Stir regularly until smooth. 1/4 cup coconut milk, from carton 2 tbs Mayver’s Unsalted Peanut Butter 1 tsp tamari 2. Whisk all tofu satay ingredients (except the tofu) together in a shallow dish. 3. Thread the tofu onto the soaked skewers and place in the satay marinade. Allow 6. Create a bed of rice on a plate and add cucumber and coriander. Drizzle with lime juice. 7. Add the skewers to the plate and serve with peanut butter 1 tbs Thai red curry paste to marinate for 1 hour or dipping sauce. 1 tsp maple syrup overnight.

Peanut Butter Banana Choc Top

Recipe by @powerthroughplants Time: 45 minutes | Serves: 6

Gluten Free / Dairy Free / Vegetarian / Sugar Free

Ingredients - The Pop

1/2 cup canned coconut cream 1/4 cup Mayver’s Smooth Peanut Butter 2 cups frozen bananas 1/2 tsp vanilla essence 1/2 tsp ground cinnamon

Ingredients - Choc Top

1 block vegan chocolate 1 tbsp canned coconut cream Handful crushed nuts of your choice

Method

1. In a blender or food processor add all ingredients for the icy poles and blend on high speed until combined and smooth. 2. Pour into icy pole trays and place in the freezer to set for 8 hours, ideally overnight. The next day, remove the icy poles from the moulds and place them back into the freezer so they don’t melt. 3. Melt the chocolate in a bowl over hot water or in the microwave. Once runny, add the coconut cream and mix until combined. 4. One by one, dip the icy poles into the chocolate and place them flat onto a tray with baking paper. Sprinkle over some nuts and repeat the process. Use leftover chocolate to drizzle over the rest of the pops. Place in the fridge to set for 10 minutes. Serve and enjoy!