Delivered as part of Learning at work week @ Edge Hill University. An introduction to vegan cookery.

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Quick and Easy
Vegan Cookery
Becka Colley-Foster

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Why vegan?
• Plant based vs vegan.
• Trying to reduce animal products in my diet.
• Vegetarian since 1992; moving towards more
plant based in recent years.
• Much easier than it ever has been!
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Myth # 1: But what do you eat?

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Myth # 1: But what do you eat?

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Myth # 2: Where do you get your protein?

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Myth # 2: Where do
you get your protein?
• 100 calories of beef = 5.4g
• 100 calories of broccoli = 11.2g
• Only need 0.75g of protein per
kg each day:
• 70kg person needs ~52.5g of
protein a day.

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Myth # 3: Vegans are iron deficient.
Meal Iron
Breakfast: Bowl of cereal topped with seeds &
raisins, glass of OJ.
6.5
Lunch: Beans on wholemeal toast. 4
Snack: Dried apricots & cashew nuts. 3
Dinner: Lentil & vegetable curry served with brown
rice.
8
Treat: Plain chocolate. 1.2
TOTAL IRON 22.7
Per calorie, kale contains more
iron than beef!

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Myth # 4: You need to be a good cook.
• Knowing how to
cook can help.
• You only need to
know some basic
recipes.
• Being creative helps
so you don’t get
bored.
• Convenience foods
are expensive.

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Myth #5:
Eating out can be hard.

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Living Without Dairy
Many good substitutes
available.
• Oatly crème fraiche.
• Non dairy yogurts.
• Nooch can taste cheesy.
Vegan cheese can never replicate
dairy cheese.
• Nut based 'cheeses'.
• Coconut 'cheeses'.

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But what do you eat?
Breakfast
• Cereal & soya milk; black
coffee.
Second Breakfast
• Soya yogurt, fruit, granola
& seeds.
Snacks/Treats
• Home-made cake.
• Packet of crisps/nuts.
• Nakd bars; Fruit; Veg
sticks & Peanut butter.
Lunch
• Leftovers from day before
or sandwich e.g. marmite
or quorn ham salad.
Dinner
• Curry & rice.
• Pasta & sauce.
• Chilli and chips…

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Breakfast: Tofu Scramble
• Quick and easy to make.
• Super nutritious.
• Use whatever vegetables
you fancy.
• Black salt is optional if you
want to add an ‘eggy’
flavour.
• Can use firm or silken tofu.

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Snack: Pornstar Smoothie
• Why should martinis get all the
fun?!
• Use whatever fruit you fancy or
have to hand.
• Useful as a booster to get your
five-a-day.
• Healthy and easy to snack on
between meals.

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Lunch: Lentil Pasta Sauce
• Super easy to make.
• Replace mince with lentils.
• Can batch cook and enjoy
throughout the week.
• Ring the changes with
different vegetables or
serve with cous cous or a
jacket potato.
• Acts as a good base for a
chilli, curry etc.

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Dinner: Buddha Bowl
• Typically lots of different
things in a bowl
• Protein
• Carbs
• Vegetables
• Good for using up freezer
roulette on busy days!
• Easy to mix and match to
what you have available.
• Can cater for diverse tastes
in one meal.

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Bake: Rich Chocolate Brownies
• So many different brownie
recipes out there!
• Jamie Oliver’s is current
favourite.
• Delicious served with
mango sorbet and fresh
raspberries.

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Favourite ‘Accidentally Vegan’ Foods
• Frys chocolate creams.
• Jelly Tots.
• Belvita – some of the range.
• Oreos.
• Lotus Biscoff Spread.
• Bournville Chocolate.
• McVities Hobnobs & Fruit Shortcakes.
• Flora buttery.

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Favourite Freezer/Cupboard Items
• Heinz Baked Beans!
• Vegan mayo (perfect for ‘egg’ sandwiches
or ‘tuna’ mayo).
• Linda McCartney ¼ burgers and
sausages.
• Tinned pulses for speed.
• Spice Tailor curry pouches.
• Wholewheat noodles.
• Unsweetened soya milk.
• Frozen fruit for smoothies.
• Oatly crème fraiche.
• Unsweetened soya milk.
• Quorn vegan ham style slices.

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Best Cookery Books?

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https://beckaeats.wordpress.com/
Stuck for inspiration? How about…
• Pasta: Chickpea & Cabbage; Puttanesca; Creamy Broccoli
• Stir Fry: Tofu & Ginger; Sweet & Sour; Cashew
• Chilli: Mexican Dirty Rice; Three Bean; Drunken Beans; Bean
Salad Tortillas
• Curry: Chickpea; Lentil Dhal; Thai Massaman Curry; Kichari
• Stew: Cider & Sausage; Spring Vegetable; Root Veg and Pearl
Barley
• Main Meal Soups: Minestrone; Spiced Sweet Potato; Red
Lentil & Tomato

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Any questions?
Thanks for
listening, I hope it
was useful 