Tips to level up your vegan diet

It's common for new vegans to grudgingly 'give up' their favourite meals. Or they remove the animal products from their regular meals, and eat whatever is left on the plate. These actions are commendable but unsustainable, and lead to uninspired, unhealthy dishes, and unhappy, undernourished vegans.

Being vegan does not have to be a burden that limits your choices. On the contrary, adopting a vegan diet often leads you to discover new foods. Scientists estimate that earth has more than 400,000 species of plants, at least half of which are edible for humans! With a bit of planning, we can fill our plates with a diverse spread of tasty plants that are good for us, animals, and the planet. We've listed a few steps below to inspire your vegan diet.

1. Embrace creativity in the kitchen

Being vegan is easier than ever; essentially every dish can be recreated using plant-based alternatives. If you like a bolognese that tastes smoky and meaty, search for recipes that use lentils (for texture), mushrooms (for meaty umami flavour), spices, and--a vegan secret weapon--liquid smoke. You can make delicious burgers, bursting with spices and chunky beans, by using recipes that include black beans, onion, garlic, and spices like ground coriander and paprika. For a beautiful lasagne, you can blend pumpkin, nutritional yeast (also called 'nooch'), soy milk, and mustard to create a béchamel.

2. Experiment with vegan substitutes

If you're feeling like a treat but short on time, thousands of vegan substitutes are available in stores or online. Nowadays, it's possible to find a vegan version of almost anything--from cheeses to ice-cream, and beyond. A quick internet search will list a range of vegan-friendly stores and online outlets; supermarkets are continually expanding their selection of vegan products. 

Just remember that a yum black bean burger will never taste exactly like a Big Mac--and that can be a good thing! Part of being vegan means shifting the way you consume food and, with time, your taste buds will change too. By adding in healthy plant foods to your diet, you will naturally crowd out animal products.

3. Order like a pro at restaurants

At home, you can control the ingredients in your food; unfortunately, many restaurants still don't cater to vegans. Don't be afraid to ask questions and politely request changes to the menu. For example, you can request a dish without sauce or try combining sides. If you anticipate that a menu is likely to be unclear, call in advance; there may be great vegan 'off-menu' options available, things that appear vegan but aren't (often due to fish sauces or hidden ingredients like animal fat), or things that the chef can veganise for you.

Summary

• Don't simply eliminate the meat from your favourite dishes; add in fibre-rich vegetables, fruits, legumes, whole grains, nuts, and seeds.
• Research plant-based alternatives to modify your favourite non-vegan meals. Not every vegan alternative will be an exact swap, but you may discover a new--and healthier--dish you can't live without.
• Educate yourself on what your body needs to be healthy. When done properly, a plant-based diet can optimise your health and wellbeing.

Substitution guide

Keen to modify a non-vegan recipe? Listed below are a few common plant-based swaps:

Meat

• Beans and legumes
• Jackfruit
• Mushrooms
• Tofu

Cheese

• Blended cashews + nutritional yeast
• Roasted pumpkin

Egg

• Flaxseed meal + water
• Chia seeds + water
• Aquafaba

Butter

• Avocado
• Olive oil

Baking

• Dark chocolate (without milk added), cacao nibs, carob
• Veg based shortening + vegan butter for buttercream icing
• Aquafaba is great for glazing and can be whipped for meringues
• Coconut oil can be whipped like butter for cookies
• Coconut condensed milk
• Coconut and soy-based creams

Resources

• Egg substitute guide for vegan cooking
• What every vegan should know about B12
• Where do you get your protein?