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Guide to Easy Vegan Swaps for Veganuary

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Veganuary has become a regular fixture in the calendar with many people starting the New Year by trying the Veganuary 31-day challenge. In our experience a few days in it can be hard to continue to find recipe inspiration partly because it is hard to make your go-to at home dishes vegan. An easy solution is to familiarise yourself with the key food staple swaps. With a few tweaks you can be on your way. Why even consider adding more plant based foods to your diet? Good question! There are several reasons but generally increasing your intake of plant-based foods is a great way to give your health a boost. Studies show increasing your intake of plant derived wholefoods has a host of health benefits including increased fibre intake that promotes good gut health; plant-based wholefoods are lower in calories and free of saturated fat and refined sugars, promoting a healthy body weight; a likely increase in your micronutrient intake, and; it has even been shown to help reduce the risk of cardiovascular disease, many cancers & type 2 diabetes. So, what fuss-free vegan swaps can you make to help support your plant-based January journey?

  • EGGS

    Psyllium husk is a wonderful vegan baking alternative that is naturally gluten-free. It provides a bread-like texture when baking and is suitable for those opting for a low-carbohydrate choice.

    Chia Seeds can also be used as a substitute for eggs in baking. Simply stir a tablespoon of chia seeds in 2.5 tablespoons of water and leave for 5 minutes for the mixture to turn gelatinous, recreating an egg-like consistency. Simply replace one egg for one ‘chia egg’ in your baking recipes.

    Aquafaba, made from the water leftover after boiling chickpeas, is growing as a popular alternative to egg whites and can be used in many recipes in place of eggs. This can make your recipes vegan friendly or suitable for those that may have egg allergies. Check out The Source recipe for a simple guide on how to make it! And added benefit is it’s also zero-waste as you are literally using the left-over water from boiling your chickpeas.

  • DAIRY

    A great plant-based swap for spreads and dairy butters are nut butters. Rich in minerals, fibre and generally very tasty nut butters are wonderfully versatile and can be used spread on toast, in baking, smoothies etc. The Source offer a range of nut butters, including almond, peanut, cashew and their signature ABC butter (almond, brazil and cashew butter) which is, personally, my favourite.

  • MEAT

    Mushrooms, rich in powerful antioxidant and immune boosting beta-glucans, have a taste profile similar to meat. At The Source you can find dried shiitake mushrooms, a great meat alternative known for its potent anti-inflammatory and antiviral properties.

    Soya chunks are a good alternative to mince meat for a variety of dishes. Simply replace your regular mince meat with soya chunks and season and coat them as you would with beef. They make a tasty addition to stir fries and stuffed peppers.

    The Source have also brought in an exciting new product, Organic Sunflower mince! Made from 100% organic sunflower seeds and packed full of protein and fibre is another great meat substitute that is easy to use. In particular the texture of the Sunflower mince is perfect for Spaghetti Bolognese with many team members so happy they can get an old favourite back again.

  • HIGH PROTEIN ALTERNATIVES

    A common concern for meat-eaters is whether a vegan diet provides adequate protein intake. There are a range of high protein plant-based alternatives available which can help you to meet daily requirements, even for those with an active lifestyle:

    Protein powders are a fuss-free way of increasing your protein intake, whether it be on-the-go in a shake or added to porridge, smoothie bowls or even pancakes. The Source offers a range of vegan protein powders which include nutritionally supportive ingredients like digestive enzymes and probiotics to help enhance digestion and absorption.

    Chickpea flour is excellent for adding structure and density to your home-made plant-based burger patties. Chickpeas contain 7.1 g protein per 100g and are naturally high in fibre making this a great alternative to your regular beef burger.

    Beans and pulses make excellent protein-rich alternatives for a number of cosy and comforting winter dishes. Home-made chilli’s, stews, curries and pies all benefit from a generous serving of legumes. A wide range of these can be found in-store at The Source including lentils, kidney beans, mung beans, butter beans and pinto beans

  • PERSONAL CARE

    Although Veganuary can be viewed as an experimental shift in dietary intake, for many it is also seen as an opportunity to review other purchases that can be more vegan friendly.

    Many personal care items have been tested on animals or contain animal by-products. The Source ensures that all of its personal care products sold have not been tested on animals or contain said by-products which in itself, is a good enough reason to give them a try! The key with personal care products is to do your research with many sites and resources online to help you.

    All swaps mentioned can be bought in-store, purchased online for delivery or available for click and collect.

AUTHOR BIO

Stephanie Baker is a registered nutritionist. She provides tailored nutritional plans and lifestyle hacks to help you feel your best and get the most out of life.

Take a look at her website Stephanie Jayne Nutrition for recipes, health tips & lifestyle advice.

 

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