What Vegans Eat: Over 100 Simply Delicious Dishes. Brett Cobley
and setting, this is used in the vegan omelette recipe in this book (see here). Arrowroot also has beneficial properties for treating stomach issues and even improving the skin.
Where do you get your protein from? Did you ever hear that question before you went vegan, thought about going vegan or looked into it at all? Did you ever worry about it? No? Good, you still don’t need to – even on a vegan diet. The protein consumed by animals that is transferred to those eating meat comes from the abundance of proteins in the plant world. We’ve all heard the sound bites such as broccoli containing more protein per calorie than steak, and there is no smoke without fire, but the truth is we don’t need these facts and figures to prove we are getting enough goodness from our food. Animal proteins are ‘complete’ proteins, as they contain all the essential amino acids your body needs. Plant proteins are incomplete, lacking one or more amino acid, so you need to combine sources of different amino acids to get everything your body needs. If you have a balanced, varied diet, protein deficiency is not something you will likely ever suffer from, with or without animal products. A main reason why people can suffer from a protein deficiency is due to issues with absorption of nutrients, which is something that must be addressed, regardless of your chosen diet.
However, if you are embarking on a meat- and dairy-free diet for the first time and are still concerned, or want to get some extra protein in for a long day or pre- or post-workout, here are some great sources that can be added to pretty much any dish:
• QUINOA
• BUCKWHEAT
• SOY AND TOFU
• BROWN RICE
• BEANS AND LENTILS (SEE HERE)
• NUTS AND NUT MILK
• OATS
• SEITAN
• TEMPEH
• SPIRULINA
• HEMP SEEDS
• PEAS AND OTHER LEGUMES
• CHIA SEEDS
• LOTS OF VEGETABLES, BUT THE REAL PROTEIN HEROES ARE BROCCOLI, KALE, SPINACH, SPROUTS AND MUSHROOMS
• HIGH-PROTEIN BREAD- such as Ezekiel Bread – a type of sprouted bread made from whole grains and legumes that have begun to ‘sprout’. Compared to white bread, made with refined wheat flour, Ezekiel bread is much richer in nutrients and fibre, with no added sugar.
Breakfast every day
Pancakes are always a crowd-pleaser. Whether you like them stacked up high, served traditionally with sugar and lemon, or covered in all kinds of peanut butter or chocolate decadence, these light and fluffy pancakes are for you. These are the American-style versions, which are ideal for making in small, puffy discs.
SERVES 4
150g (1¼ cups) plain flour
1 tsp baking powder
250ml (1 cup) almond milk or rice milk
2 tbsp maple syrup
1 tsp vanilla extract
Pinch of salt
Oil, for frying
Combine the flour and baking powder in a large bowl, then add all the remaining ingredients, except the oil, and mix together with a whisk. You aren’t trying to whisk the mixture or add bubbles here, but a whisk just works best to make the batter nice and smooth.
Use a brush to apply a thin layer oil to a frying pan set over a low heat, then add 1 tablespoon of the batter mixture to the pan – keeping it flat and level to make a neat circular pancake. Cook for a little over 30 seconds until the pancake is firm enough to slide when you shake the pan, then flip it over and cook for another 30 seconds until both sides are crispy and golden. Keep the pancake somewhere warm while you make the others. Cook the rest of the batter in the same way – you should have between 12 and 16 pancakes.
Serve with your preferred toppings – my favourite way to serve these beauties is with coconut cream and fresh strawberries.
Breakfast every day
Peanut butter and jelly/jam is a classic flavour combination that has stood the test of time. Why not get some soaked oats involved and have a really tasty breakfast to start your day off right? Feel free to mix things up using different types of nut butters, berries and plant-based milks to customise this dish.
SERVES 2
75g (¾ cup) rolled oats
1 banana, sliced
115g (½ cup) frozen pitted cherries (or use your favourite berry, such as strawberry)
2 tbsp of your favourite nut butter
250ml (1 cup) hemp or oat milk
Add the oats to a large jar or a bowl followed by the sliced banana, cherries or berries and finally the nut butter. Make sure the nut butter isn’t creating a barrier between the milk and the oats, then pour the milk into the jar or bowl so that it coats the oats. Seal the jar or cover the bowl, then leave in the fridge for anywhere between 1 hour and overnight.
Remove from the fridge 30 minutes before you want to eat it to allow the oats to reach room temperature. Enjoy!
Breakfast every day