As it’s the first day of World Vegan month, November 1st is known worldwide as World Vegan Day and is celebrated in order to raise awareness of the positive effects that veganism can have on both the planet and on ourselves. Not only is animal agriculture one of the biggest causes of climate change, but meat and dairy can contain a lot of saturated fat, so a vegan diet has some proven benefits. Even if you can’t, or don’t want to, commit to going vegan full time, perhaps try out some of these healthy recipes for World Vegan Day and try something new!
For this recipe you will need to add 1 tin of chickpeas (drained), 1 tin of sweetcorn (drained), 1/2 bunch of coriander, 3 tbsp of flour, 1/2 tsp paprika, 1/2 tsp cumin, a pinch of salt and a little lemon zest to a food processor and blitz until combined (but not completely smooth). Divide the mixture into 4 and shape into burger patties on a floured surface and then chill for 30 minutes. Add a splash of oil to a pan and fry the burgers for 10 minutes, turning halfway. And then serve either naked with lots of roasted veggies or on a toasted bun with a big side salad.
Burgers, or mince meat in general, can often have a high fat content and so they’re not typically thought of as a food you can enjoy as part of a healthy lifestyle. However, these vegan ones are high in protein (thanks to the chickpeas) but low in fat and can easily be worked into a balanced diet. Plus they’re super easy to make!
For this recipe you will need to start by making the hash browns. Cook a potato by boiling it for 10 minutes and then peel and grate. Mix with 1 tbsp of peanut butter and season with salt and pepper and then fry them for 3-4 minutes in a tbsp of oil (you should get about 4 hash browns out of the mixture).
At the same time, cook some cherry tomatoes in the oven at 200C for 30 minutes or until the skin blisters, and cook a few vegan sausages, plus a tin of baked beans, to the instructions on the packet.
For the “bacon” you will need to mix 2 tsp maple syrup, 1 tsp soy sauce, 1/4 tsp paprika and 1 large portobello mushroom (sliced). Coat the mushrooms in the marinade and then fry on a medium-high heat until golden.
For the “egg”, crumble a pack of silken tofu into a pan and cook in a little oil with 2 tbsp of nutritional yeast, 1tsp turmeric and some garlic. Time it so that everything is cooked at the same time and ready to serve.
Fry-ups on a diet are generally a no-go thanks to the super high saturated fat content of bacon and sausage, but this vegan version is packed with veggies, is high in tofu-related protein and will set you up for the day nicely.
For this recipe you will need to roast thin slices of aubergine, carrot and red pepper, seasoned with salt, pepper, paprika for about 25 minutes or until the aubergine is soft. Slice some wholemeal pitta pockets open and spread generously with hummus, add a few leave of spinach and then stuff in the roasted veggies.
For a quick and tasty lunch, you can’t go wrong with this recipe. Get rid of the tired old ham sandwiches and you’ll find that you don’t need meat in order to create something filling and packed with protein.
For this recipe you will need to whizz together 50g of roughly chopped ginger, a small bunch of coriander stalks and 3 tbsp of jerk seasoning in a food processor. In a large dish, gently soften 2 diced onions and then add the seasoning mixture and cook until fragrant. Stir in 2 sprigs of thyme, a can of chopped tomato, 4 tbsp of red wine vinegar, 3 tbsp of brown sugar and 2 crumbled vegetable stock cubes with 600ml of water. Simmer for 10 minutes, add 1kg of sweet potato chunks, and simmer for another 10 minutes. Stir in 2 cans of black beans, a jar of roasted red pepper (sliced) and some seasoning and then simmer until the potatoes are soft. Serve with coriander leaves and some brown rice.
Curry is an excellent option for healthy eating because you can so easily make them healthy, while packing lots of flavour to leave you feeling more satisfied after a meal. This one has slow release energy, healthy fats and lots of proteins to keep you going all day.