Lowering Obstacles to Becoming & Staying Vegan Contents I can’t cook to save my life! ........................................................1 I don’t want to be awkward …....................................................1 I like soya but soya doesn’t like me ............................................2 Alright, but what about the rest of it? .........................................2 What if my parents/carers don’t let me? .....................................2 My friends will take the *cough* out of me! ...............................3 My school/college isn’t exactly vegan-friendly ……….…………3 I don’t know anybody else who is vegan …………………..……4 What difference will it make anyway ..........................................4 Livin’ the Dream .........................................................................5 What your parents/carers might say ...........................................6 Guide to the hopeless, inexperience of just lazy cook …………..7 Guide to enjoying life as a vegan student – and pizzadillas! .......10 !"#"$ % & ' " "
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Vegan Society’s guide to the Hopeless, Inexperienced …or just Lazy cook
Breakfast There are heaps of vegan choices to get you going with your day, including all the usual things like cereal or porridge, toast, crumpets, and of course plenty of fruit. Just replace the milk with fortified soya or rice milk and the butter with dairy-free margarine. Enjoy with jam, marmalade, yeast extract (e.g. Marmite), nut butter or fruit. Fancy a fry up? Serve grilled or fried tomatoes and mushrooms with baked beans, vegan ‘bacon’ rashers, vegan sausages, scrambled tofu and toast. Or, for a special treat, how about pancakes? They’re easy to make without eggs or dairy milk. Sprinkle with sugar and lemon juice for an extra bit of zing! Lunch Here are some sandwich suggestions to get you started – but you will soon come up with your own favourites! • • • • • •
Hummus (a chickpea dip that comes in a wide variety of delicious flavours such as caramelised onion and roasted red pepper, or you can easily make your own) Vegan cheese and pickle with tomato and lettuce Vegan ‘bacon’, lettuce, tomato Vegan pâté and grated carrot Peanut butter and banana Have a look at our sandwich fillings page too
Chuck in a bag of nibble sized veggies such as cherry tomatoes or carrot sticks for a colourful crunch. Add a small carton of soya yoghurt/dessert, a packet of vegan crisps, some vegan cake or a flapjack to your box and you'll have a lunch that will make your mates beg for some! If you’re eating at home you might go for some vegan pies or pasties; pasta and vegetables, bean or rice salads; yummy soup; exotic wraps, jacket potato, or just simply beans on toast will do the trick. For more lunch box ideas checkout http://veganlunchbox.blogspot.com/ Dinner Vegan convenience foods are great for when you’re in a rush but learning how to cook for yourself brings its own set of rewards. It isn’t all about pressing, soaking, blending and fermenting stuff all the time – it can be fun and easy, not to mention cheap and healthy – to prepare your own meals from scratch. Make exactly what you like – and homemade stuff really impresses other people too! The Vegan Society sells lots of cook books. We also have recipes on our website at http://www.vegansociety.com/lifestyle/food/recipes/ and there are loads of other vegan recipes on the net. Just Google it and get cooking! i"#"$ % & ' " "
No Worries Recipes Here's a quick one to get you started: Spaghetti Veganese topped with grated vegan ‘cheese’ (Serves 4) Ingredients: • • • • • • • • • • • •
About 400g of spaghetti (check it doesn't contain egg) 2 tbsp olive oil 1 onion, peeled and chopped 1 clove of garlic, peeled and crushed 1 courgette, chopped 6 medium-sized mushrooms, sliced 1 red pepper, chopped 1 yellow pepper, chopped 1 tin of tomatoes Soya mince, veggie mince, TVP mince (not Quorn™ as it contains egg) or cooked green lentils. Rehydrate the mince according to the packet (if necessary). Fresh basil - 10 leaves (optional) Vegan cheese (preferably the melting variety)
How to make it: 1. Heat the oil in a frying pan on a medium heat. Add the onion and fry for a minute or two then add the garlic. 2. Add the courgette, mushrooms and peppers and fry gently for about 5 minutes, stirring frequently. Stir in the tomatoes and continue to stir until the mixture begins to simmer. 3. Now stir in the veggie mince or green lentils and leave to simmer - stirring occasionally. 4. Prepare a large pan of boiling water and drop in the spaghetti (break it in half if you have to, rather than risk scalding your hands). Boil until tender and then drain. 5. Place the drained spaghetti on the plates and spoon on the veganese sauce. Sprinkle with grated vegan cheese and garnish with a basil leaf. This sauce is also great on baked potatoes or topped with mash as shepherd’s pie.
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Desserts Loads of desserts either are vegan already or can easily be made vegan. Again, it’s probably cheaper and healthier to make your own. You could try cherry pie, apple crumble, black forest gateau, chocolate brownies, raspberry jelly cocktails, baked pears and banana cake – all in one week! All these desserts are lots of fun and really easy to make from scratch. Just remember that practice makes perfect! Serve with dairy-free ice cream, cream or custard. Fruit Crumble For the crumble:" • • • •
225g plain flour 100g brown sugar pinch salt 150g dairy-free marge e.g. Vitalite or Pure from Health Food shops, Sainsbury’s or Co-op. Sainsbury’s Baking Margarine is also vegan!
For the fruit: • •
455g fruit (apples, pears, raspberries, blackberries, blackcurrants, raisins, grapes – whatever you’ve got!) 3 tablespoons of sugar, use less depending on how sweet the fruit is.
How to make it: 1. Mix all of the above together with your thumbs and fingertips until the mixture resembles breadcrumbs. It shouldn’t be too dry, but it shouldn’t stick to your fingers either. More sugar will results in a crunchier, more biscuit-like crumble. 2. Cut the fruit into a variety of different sizes, smaller pieces will make it juicier, but sometimes it’s nice to crunch into a larger slice as well. 3. Put the fruit into an over proof dish and top with the crumble mixture. 4. Place in the oven, 350 degrees for 45 minutes, but checking it now and then. There are more recipes available on our interactive CD-ROM, check it out here: http://www.vegansociety.com/uploadedFiles/User_Hubpages/Education/cdrom-recipes.html And on our website at: http://www.vegansociety.com/lifestyle/food/recipes/ Those all-important snacks to grab (this has a strong UK-bias!) Ingredients change so still give the ingredients a quick scan: A range of fresh sandwiches sold in supermarkets, Boots & other shops – Brands include some of ‘Fresh’, ‘Bugsy’ and ‘Getting a Roasting’, Butterkist Cinema Sweet Popcorn, Chips and Fries (but ask what kind of oil they are cooked in), various Energy Bars (Clif, Luna, Nakd, Trek), Falafel, Holland & Barrett range of pies and pasties (some are marked as vegan), Hummus (some varieties do have non-vegan ingredients), many Indian snacks (such as Bombay Mix, Onion Bhaji, Pakora, Samosa), many preprepared Salads, Tabbouleh, Vegetable Spring Rolls. (!"#"$ % & ' " "