Tofu instead of eggs
For a much-needed protein hit you can’t go wrong with scrambled tofu for breakfast. It’s also packed with magnesium, copper and zinc and contains all eight essential amino acids. Just tumble it around a frying pan over a medium heat in a little oil.
Try this Vegan Fry-up recipe
Lentils instead of meat
Lentils make a great substitute for meat, packed with flavour, and are really filling too. This lean vegan protein is bursting with dietary fibre, folate and iron. Use them in chillis, casseroles and tacos and get creative with different herbs, spices and condiments.
Jackfruit instead of pulled pork
Large, spiky jackfruit is funny looking, for sure. It is, however, packed with fibre, vitamin A, and plenty of B vitamins. But what we really love it for is its uncanny resemblance to pulled pork when marinated in the right spices. Use a young jackfruit, as its white pithy part will not have a lot of taste so will absorb the spicy flavours best.
Courgette for spaghetti
Forget spaghetti, it’s all about courgetti! Use a spiralizer or vegetable peeler to slice your courgettes into strips then fry for one minute in a pan, then add a little water and simmer for 5 to 6 minutes. These are great tossed in peanut butter, or drenched with soy and toss in fried chili, garlic and ginger.
Agave instead of honey
Agave syrup is a fab natural alternative to refined sugars. It gets its sweetness from inulin, which is a fructose that occurs in vegetables and fruits. Agave also helps keep blood sugars level thanks to its low-GI, although remember to only use it in small amounts, similar to honey as it’s still the sweet stuff!
Nut butter instead of butter
Nut butters are something to literally go nuts over in the vegan diet! They spread easily and have the same smooth texture as butter – but they’re better for you as they’re full of protein and fibre. Plus they’re packed with good fats that boost heart health help protect against type II diabetes. Favourites include almond and cashew.
Hummus instead of mayonnaise
Made from mashed chickpeas, hummus is packed with protein, good fat and fibre. It also contains folate, which is brilliant at converting carbs into energy and keeping your heart healthy. Spread thickly over a tortilla wrap, pile with crunchy veg and lettuce and roll. Nom!
Bean burgers instead of beef burgers
Black Beans have a dense and meaty texture, which makes them a fantastic alternative to meat. High in fibre and a great source of protein for vegans, black beans boost gut bacteria, protect against type II diabetes, help keep your heart healthy and strengthen bones. Pop in a toasted bun with a dollop of vegan slaw for the ultimate, good-for-you comfort food.
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