Practical Veganuary tips: simple swaps and dishes to make plant-based eating easier

As the new year begins, cooks and dietitians offer straightforward ways to make Veganuary or a move to eating less meat and dairy balanced, nutritious and flavourful. Sophie Sugrue says exploring global cuisines helps: Japanese and Vietnamese dishes are naturally plant-forward and easy to adapt, with simple substitutions for ingredients like fish sauce.

Dietitian Reena Sharma urges people to follow the Eatwell Guide and ensure they get protein, healthy fats and omega-3; she notes plant sources such as walnuts and flaxseed convert poorly and recommends taking an omega-3 supplement. Ian Theasby advises variety on the plate—use colour as a guide—and keeps a jar of mixed seeds to add nutrients and interest to many meals.

Core protein staples are tofu, lentils and beans, which can supply much of daily protein intake. Rachel Ama points out digestive discomfort from beans often eases as the gut adapts. Richard Makin highlights tempeh as a complete, high-protein (about 25g per 100g) and more easily digested alternative to tofu; Sharma suggests blending tofu or tempeh into sauces to boost fibre, calcium and protein.

Several cooks recommend embracing tofu: a ‘‘two tofu’’ blend can mimic scrambled eggs, frying firm tofu coated in cornflour gives a crisp exterior, freezing and thawing tofu creates a porous texture for marinades, and silken tofu can be served simply with chilli oil.

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Business, Health, Vegan, Food, Cooking, Nutrition, Recipes