Going Vegan: A Gentle Introduction to a Plant-Based Diet

Copyright © 2020 by Holly White

Originally published by Gill Books, Hume Avenue, Park West, Dublin 12, www.gillbooks.ie

Gill Books is an imprint of M.H. Gill and Co.

© Holly White 2018

All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.

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10 9 8 7 6 5 4 3 2 1

Library of Congress Cataloging-in-Publication Data is available on file.

Cover design by Mona Lin

Designed by www.grahamthew.com

Structural Editor: Kristen Jensen

Proofread by Jane Rogers

Indexed by Eileen O’Neill

Photography by Leo Byrne Photography

Food Styling by Charlotte O’Connell

Print ISBN: 978-1-5107-5283-2

Ebook ISBN: 978-1-5107-5284-9

Printed in China

CONTENTS

Introduction

Going Vegan-ish

Shop Smart

Get the Gear

Helpful Notes

JUICES & SMOOTHIES

Lemon gingerade

Reset juice

Beetroot and orange quench

Pineapple and lemon quench

Bitter greens juice

Berry boost smoothie

Raw chocolate heaven

Super green thickshake

Lime and coconut shake

Mocha and hemp seed shake

BREAKFAST

Natural coconut yogurt with tinned coconut milk

Natural coconut yogurt with fresh young coconut meat

Vanilla coconut yogurt with raspberries

Cashew yogurt with a blueberry swirl

Turmeric chickpea scramble

Tamari mushrooms

Tomato tofu scramble with garlic spinach

Creamy garlic mushrooms and avocado on toast

Cannellini beans in tomato sauce

Grain-free blueberry and quinoa granola

Vanilla and coconut granola

Oat and cranberry breakfast bars

Berry and coconut cream pancakes

Blueberry and coconut porridge

Coconut and almond chia pudding with zesty berry compote

SALADS

Beetroot carpaccio with cashew cream cheese and walnuts

Chickpea, olive and sun-dried tomato salad

Tofu tabbouleh

Lentil, tomato and bulgur salad

Butternut squash, avocado and black olive salad with tahini dressing

Warm sweet potato, sun-dried tomato and rocket salad

LUNCHES

Roasted tomato, squash and chilli soup

Miso soup with tofu and vegetables

Tofu club sandwich

Cauliflower and squash bisque

Broccoli, pea and leek soup with roasted garlic ciabatta

Baked sweet potatoes with cashew cheese and olives

Roasted vegetable Buddha bowl

Grilled courgette, avocado and pesto toastie

MAINS

Roasted cauliflower steaks with garlic sauce

Spiralized courgetti with roasted tomatoes

Sweet potato and butter bean stew

Curried lentil stew

One-pot ratatouille

Sweet potato curry

Marinated tofu

Mushroom and tofu stir-fry with miso dressing

Roasted miso aubergines with sesame seeds

Vegan meatballs

Roasted Mediterranean veg with pesto

Shepherdless pie with lentils

Beetroot, chickpea and miso burgers

Roasted aubergine and pesto pasta

Creamy mushroom pasta with tapenade

Lemony mac and cheese with cherry tomatoes and crispy tofu

SIDES

Brown rice with miso

Chargrilled green beans with caramelised onions and garlic

Lemony quinoa with herbs and hazelnuts

Garlicky sautéed kale with almonds

Roasted aubergines with miso cream and pine nuts

Kale with roasted chickpeas and tahini dressing

Broccoli and cauliflower cheese

Crispy roasted cauliflower with cilantro

Potato and onion gratin

Basil mashed potatoes

Roasted peppers with cherry tomatoes, capers and olives

Rosemary and maple roasted carrots

Cashew and cabbage slaw

Creamy sweet potato mash

Sweet potato wedges with cashew cheese

The best roast potatoes with roasted garlic sauce

Crushed new potatoes with capers

DESSERTS

Raspberry and lemon layered cheesecake

Mini carrot cakes with lemon coconut cream

Dinner party chocolate cake

Salted caramel celebration cake

Pecan brownies with cashew icing

Caramel and chocolate slices

Raw chocolate mousse with flaked almonds

Caramel cashew mousse with raw chocolate lace

Vanilla cashew mousse with blueberry coulis

Raspberry and custard tart

Lime tart with raspberry compote

Passion fruit and lime pie

Eton mess

Berries with warm vanilla sauce

Mixed berry and apple crumble with vanilla coconut cream

Chargrilled pineapple with caramel sauce

Raw chocolate and freeze-dried raspberry sherbet truffles

Crunchy maca fudge

SNACKS

Crispy kale crunchies

Sweet potato crisps

Maca and cranberry energy balls

Date and nut cookies

Cacao, coconut and chia cookies

Salted caramel chocolate cups

DIPS & DRESSINGS

Tahini dressing

Miso dressing

Vegan mayo

Garlic mayo

Vegan pesto

Avocado and spinach garlic aioli

Epic guacamole

Lemon and garlic hummus

Beetroot hummus

Turmeric and pomegranate hummus

BREADS & CRACKERS

All-day bread

Anything goes crackers

Almond crackers

FERMENTATION

Kombucha

Kombucha with raspberry and lemon

Kombucha with lime and ginger

Water kefir

Coconut water kefir

Kimchi

Sauerkraut

NUT BUTTERS & JAMS

Mixed nut butter with Himalayan pink salt

Vanilla cashew butter

Vegan chocolate spread

Mixed berry chia jam

NUT MILKS & DRINKS

Vanilla almond milk

Chocolate milk

Strawberry and mango milk

Brazil nut, turmeric and maca milk

Hot ginger, lemon and turmeric infusion

Matcha and cinnamon latte

The creamiest hot chocolate

Charcoal and chia detox water

STAPLES

Vegetable stock

Tomato sauce

Cashew cheese

Coconut cream

Vanilla coconut cream

Caramel sauce

Lentils

Quinoa

Acknowledgements

Index

INTRODUCTION

AS I’M SITTING HERE writing with my deadline approaching, it’s nearly three in the morning and I feel a little isolated from the rest of the world. It reminds me of the feeling I had when I first attempted to go vegan. I was a student in Trinity College in a course that I would later drop out of to pursue a totally different pathway.

I wanted to try eating a vegan diet, but while my friends went to the dining hall, I went – often alone and a little embarrassed – into town to try to find something, anything, that would tide me over. In those days my options were limited and I knew nothing about vegan proteins, fermentation, sprouting, nut milks or juicing.

Within a couple of weeks, I gave up.

When I turned 30 I went through the slightly clichéd re-evaluation of my life. Without even being consciously aware of what was happening, I noticed myself bookmarking nearly every vegan recipe that caught my eye. Something in me almost begged me to give it another try.

Around this time I watched a few documentaries, such as Forks Over Knives, Earthlings, Before the Flood and Cowspiracy (which is produced by eco-warrior Leonardo DiCaprio). Before I saw these films, I hadn’t made the connection between what I was eating and the conditions – and the death – that were necessary to get meat to my table.

I wanted to be part of a positive social change but had no clue how I could do that. I gradually realised that by reducing animal proteins in my diet, ensuring that all my beauty products and make-up were cruelty-free and reducing single-use plastics, I could have a fundamental impact on the environment. It’s estimated that by adopting a plant-based diet, you save 1,100 gallons of water, 30 square feet of forested land, 20lb CO² equivalent and one animal’s life every single day. There’s no doubt that switching to a vegan diet will be challenging, as eating meat, fish and dairy is ingrained in our way of life, but understanding the difference you’re making by adopting a vegan diet is very rewarding.

On a more practical level, I had to re-educate myself entirely on what and how to eat. For the first year I lived off energy balls, pasta and tomato sauce, sweet potato fries and lots of hummus. Once I knew I was committed to this lifestyle, I started craving a wider variety of foods. I wanted to create the kind of satiating, beautiful and, most important, nourishing meals that would make people eager for invitations to dinner.

As a result of the way I eat now, I feel better in my thirties than I ever did in my twenties. Even on a simple outward level, my skin is clearer and in better condition now than it was 10 years ago. The ruddiness and red patches disappeared from my complexion within six weeks of cutting out red meat and dairy and my weight maintains itself in a way I wouldn’t have thought possible before.

I have gone on to complete extensive vegan chef training both in Ireland and abroad and I now share recipes on my blog, host events and do demonstrations at festivals and on television. Not a day goes by that I don’t get a positive message on my social media channels regarding a recipe, a recommendation or someone sharing a tip and it amazes me how something that was initially so isolating has now come full circle and created a wonderful community.

The past few years have opened my mind and broadened my palate in ways I never thought possible. People often ask me if I miss certain things, but I feel that I eat a much wider variety of foods now than I ever did before. I’ve become passionate about good food and great flavours and sharing this with other people.

While I’m not a fan of dramatic changes or doing things just because they’re trendy, there’s no doubt that veganism is a big thing. Lots of people are committing to a diet without any animal products, and having gone through it all myself, I have a lot of experience with the challenges you will face. I cut out meat and chicken overnight but kept eating very small amounts of dairy and fish, mainly in social situations, for about six months. That worked for me, but I know that the idea of going vegan cold turkey is pretty dramatic.

Whether you’re already vegan or just looking for interesting ways to integrate more vegetables and pulses into your diet, here are some of my tips for going vegan-ish, no matter what stage you’re currently at.

GOING VEGAN-ISH

THE FIRST RULE OF going vegan-ish is don’t talk about going vegan-ish!

There are lots of internet memes about not needing to bother asking if someone is vegan, as they will tell you within a moment of meeting them, and they make me cringe. I advise people to wait a few months before telling anyone beyond their immediate friends and family that they’re making changes to their lifestyle, as you need to see how you feel and what changes you want to make before being questioned about it.

It’s really important that you figure out what kind of vegan lifestyle feels right to you. There are support groups (and also pressure groups) online, and while both serve a purpose, this is your journey and you are in the driver’s seat. Whether it’s a meatless Monday or an occasional dairy-free latte, there isn’t a rule book for going vegan – it’s your choice, and timeline, entirely.

You are doing this because you have chosen to and that it’s your decision. However, you don’t have the right to decide what other people choose to eat, bore them to tears by going on and on about your diet or give out to them for eating sausage rolls in front of you. Let people be drawn in by how good your food looks or how well you seem to be feeling.

KNOW WHO TO TRUST

I’ve done quite a lot of training and my bookshelves are heaving with cookbooks, but I’m not a professionally trained chef, doctor or nutritionist. I’m a home cook who is really passionate and curious about this way of eating. I’ve done a lot of personal research and I know what works for me.

Maintaining your health is a huge responsibility that you need to thoroughly research and evaluate to figure out what works for you, especially if you have a medical concern. The internet is rife with ‘experts’, but you should trust only qualified practitioners and reliable, qualified sources for medical advice or nutritional concerns. For example, I get my bloods tested annually to ensure I’m not anaemic and so that I can monitor any changes.

START SMALL

Veganism isn’t just about food. I actually prefer the term ‘plant-based’ when talking about my diet, as veganism is an entire lifestyle that extends to excluding, as far as is possible and practicable, all forms of exploitation of and cruelty to animals for food, clothing or any other purpose. This means not going to zoos, wearing any form of leather or wool, or using any cosmetics that have animal ingredients.

Make the changes that feel easy at first. Go with your gut instinct – literally! – and try the recipes that you think sound the most appealing and delicious rather than diving headfirst into proteins you might have never seen, let alone eaten, before.

Bulking up a casserole with lentils in addition to whatever protein you have already included is an easy way to get used to integrating them into your diet. Making your own hummus versus buying it is another quick way to dip your toe into the vegan-ish world, as it’s relatively cheap and you are probably already familiar with the taste of it. Most coffee shops will have dairy-free milks, so experimenting with them in your latte is a nice way to try the options without the expense of buying the produce and equipment needed to make them at home. At my demonstrations and events I make a range of food so that everyone can taste it and therefore see if they want to buy the raw ingredients to make things themselves at home afterwards.

Most important, I would advise you not to put any pressure on yourself and to do what feels right for you. While it’s admirable that some people who go vegan commit to changing every element of their lifestyle, any step you choose to take is a positive one, even if it’s just swapping to plant-based milk in your coffee or making sure your cosmetics are cruelty-free.

KEEPING PERSPECTIVE

It’s important to have a sense of perspective. I eat this way by choice, as I don’t have allergies or intolerances. My motto is to control what you can and otherwise go with the flow. If I’m out with friends or family and the food on offer isn’t vegan, I quietly get on with it. While I won’t eat meat, if a sauce or dish happens to have some dairy in it, I don’t make too much of a fuss. At home I can control exactly what I eat, but I would never want to make someone who has kindly prepared a meal for me uncomfortable. If this is a change you have suddenly or recently made, don’t expect that everyone around you will have a perfect vegan dish ready and waiting!

Rather than thinking about what you’re missing out on, you need to focus on what you will gain, whether it’s discovering a new restaurant or a new way to work around a menu, or even how to prep in advance so you’re not starving.

BE FLEXIBLE

While this might be controversial, I suggest that you try to be flexible about your strict veganism when eating out or in your friends’ houses. If I were preparing food for a dinner party, getting a litany of dietary requests would drive me mad, so I try not to be that person.

Food is a social way to come together and the company and atmosphere take precedence for me. Don’t use veganism as an excuse to isolate yourself. My stance on eating has always been to control what I can and go with the flow otherwise. Don’t ruin a dinner party by sitting there with an empty plate making everyone feel awkward. Eat well beforehand, try what you like and don’t draw too much attention to yourself. I always offer to bring a dish that I know I can eat and it makes me really happy when I see others enjoying it too!

For example, one evening my non-vegan brother invited me over for a casual dinner. I was experimenting with a vegan berry cheesecake I was due to demonstrate on TV, so I said I would bring dessert. He was delighted.

About half an hour later, realising that with a busy family and work life he probably wasn’t thinking of preparing a vegan option, I asked him what he was serving. ‘Spaghetti Bolognese,’ was his speedy reply. I said that I would bring a lentil casserole for myself and anyone else who might like to try it.

Arriving at his house with both the dessert and a dinner option, I realised that this was the reality of the choice I have made for how I choose to eat. It’s not always going to be easy for other people to accommodate you, nor should you always expect them to.

Leaving the house a few hours later with a scraped-clean pot and an empty cake tin was a lovely moment, though, as everyone had enjoyed the food I’d brought. So the moral of the story is never turn up to a party empty-handed.

EATING OUT

I’m continually amazed at how much effort restaurants will go to and how happy they are to accommodate a vegan diet as long as you give them notice. If you’re making a