The document discusses the transition to a vegan diet, addressing common myths such as protein intake and the ease of cooking. It offers practical meal ideas, highlighting various simple recipes and vegan alternatives for everyday foods. Additionally, it shares favorite 'accidentally vegan' products and essential pantry items for convenience.

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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 