BY CLAIR WHITTY
Are you planning on trying a vegan lifestyle or planning a meat free day per week? Are you wondering where to start?
I spoke with Cal in our Kilkenny store who is vegan and I asked him for some tips to help you on your quest.
Cal’s top items to have in your cupboard are tofu, chickpeas, oats, fortified plant milk, nuts and seeds like chia, flax, and hemp, as well as a good variety of fruit, vegetables, and good quality oils. Herbs and spices will enhance any dish that you prepare. These items will form the basis for many meals and snacks.
Tofu is a high protein soya product that is super versatile. You can use it in stir fries, curries, or shredded. It is a natural source of calcium and iron making it a nutritional powerhouse.
Tinned chickpeas can be used in a wide variety of ways. You can add them to soups, curries, or they can be added to a pie, or used in salads. You can blend them to make houmous or falafels. They make a handy snack or they can be roasted for a tastier nibble. Chickpeas are packed with protein and fibre, and provide nutrients like folate and manganese. Tinned are much handier and far more convenient.
Oats are a natural source of beta-glucan, a type of fibre that helps to support heart health. They contain a variety of vitamins and minerals. Porridge oats are a great breakfast to kick start your day. You can make tasty and nutritious bread or energy rich-flapjacks with oats for healthier snacks
Red lentils are quick cooking and are nutrient dense. They are brilliant in soups. You can combine with carrots, potatoes, or sweet potatoes. They are great in curries, and dahls. They contain protein, iron, and potassium.
Top up on seeds like Hemp, Flax, and Chia. Have a variety of them so that you get a mixture of nutrients. Between them they contain omega 3 and omega 6 fatty acids, fibre, calcium and antioxidants, and are a source of protein. These seeds can be added into your porridge or breakfast cereal, bread, yoghurt, soup, or home-made snack bars.
Having a store cupboard of ingredients will help you to stick to your plan and ensure that you have plenty of nutritious ingredients at hand.
If you have any questions Cal will be delighted to help.
