What Vegans Eat: Over 100 Simply Delicious Dishes

MAPLE SYRUP

This is a real staple of my pantry cupboard. Maple syrup is incredibly diverse; it’s great in salad dressings as well as baking, or to add sweetness to a dish and offset the spice or salt taste. Of course it doesn’t hurt that it is also amazing on pancakes, waffles and French toast.

MUSTARD SEEDS

These little seeds give a good punch of heat and flavour, which is why I’ve used them in my chickpea curry (see here (#litres_trial_promo)). Try using mustard seeds to create your own maple mustard sauce – it will leave you wondering why you ever used honey.

NUTMEG

Once grated this is great for baking, and also as a sprinkled topping. Nutmeg has a subtle sweetness and spice that makes it great to pair with rice pudding, porridge and cakes. It might not be your go-to spice, but it is worth keeping around as a flavour-making finishing touch.

ONION POWDER

Does what it says on the tin – onion powder is an intense onion flavour for when you really want a deep onion flavour, but to add more onions would leave the dish unbalanced.

OREGANO

Dried oregano is very diverse but is traditionally used in Italian dishes. Pair this with smoked paprika, onion salt and a little garlic powder and use it to season potatoes, then thank me later.

PARSLEY

This leaf is potentially one of the most useful herbs in the kitchen. Parsley has a fresh aroma and earthy flavour. Freshly chopped on top of a minestrone or casserole, it is just the ticket.

PEPPER

Freshly ground black pepper is a must when topping salads, pasta or bean dishes and is also great for creating gravies and sauces, while white peppercorns are useful for adding punch to dishes like the Thai green greens (#litres_trial_promo).

ROSEMARY

Traditionally paired with root veg, combining sea salt with rosemary really gets the flavour going. The strong scent of this herb adds to its power.

SALT

We all know that salt is a chief flavour maker, but it is not as basic as it seems. Smoked sea salt can completely change the game when it comes to savoury cooking and if you have the extra space in your cupboards or racks, garlic or onion salts are always a great addition, however they are not a necessity.

SMOKED PAPRIKA (FLAKES AND GROUND)

A fantastic spice with a very complementary depth of flavour. Those who know the wonders of smoked paprika will spice and sprinkle a lot of their food with it.

THYME

A great dried herb to have in the herb and spice rack. It’s perfect for seasoning potatoes in any form and adds a subtle, aromatic twist to breads and baking.

TURMERIC

This wizard is not just for adding flavour to your curry or making a fancy latte. Turmeric is also a powerful antioxidant and acts as an anti-inflammatory. It is recommended that you eat it in some form every single day, and it is more active when combined with black pepper. It’s taken by many athletes in pill form purely for its inflammation-reducing properties.

Plant milks (#ulink_dd84b20a-fd79-59c1-b4f0-bda52cea4343)

Fortified plant milks are such an asset to the vegan diet. There are so many types and they can be used for a variety of purposes. I’ve given my preferred plant-based milk in particular recipes, but feel free to mix it up. If you’re overwhelmed by the choice, here are a few tips to decide which milk fits your needs.

Bases and basics (#ulink_445275fd-9918-5852-89d3-df0bd72ff8e9)

Where’s your protein? (#ulink_fc6f7140-54dc-5128-837f-3dceb78354dd)

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 (#ulink_63e9b9b7-111d-54c0-aaed-5c6a34583034))

• 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.

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Breakfast every day

Pancakes (#ulink_143a55ca-1887-53b4-9e4f-77619834b96f)

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.