How could veganism change the world?

This is a short and thought-provoking video report from the Economist and is well worth a watch:

Quick cook easy vegan pasta

Here is a recipe for a really easy, tasty, and filling vegan pasta. The quantities I have used create a wok-full, which is about 4-5 portions depending on how hungry everybody is!

Instructions:

1. Chop a selection of veg and place in a wok with about 1cm boiling water in the bottom; cover and begin to simmer. Here, I have used: a head of broccoli, a red pepper, and about 6 chestnut mushrooms.

2. Meanwhile, get your pasta of choice boiling away in some lightly salted water.

3. Into the wok with the vegetables, add a tablespoon of paprika or smoked paprika or oregano or mixed herbs, depending on your preference, crush 2 cloves of garlic, add a pinch of salt and pepper, and add 6 chopped vegan sausages (here I have used Linda McCartney, which are nice and substantial - you can microwave them for 3 minutes from frozen, chop and add).

4. Stir everything together, put the lid back on (if you have one!), and simmer for about 8-10 minutes. Then, add a large jar (690g) of passata, stir, and simmer (lid off) for another 3-4 minutes until heated through.

5. If you like, and you have some to hand, you can also add a tablespoon or two of nutritional yeast. This is a great source of vitamin B12 and it has a slightly cheesy taste. Here is one example of how you can buy it, in case you haven't come across it:

6. Add the cooked pasta into the wok and stir. Serve with leaf salad. Enjoy!

[Leftovers can be put in plastic pots and frozen - this is a great dish to cook at the weekend, to make some weekday lunches, for example!]

Why vegans choose not to consume eggs

Many of us grew up thinking that there is nothing wrong with eating chicken eggs - no animals suffer, no animals die. However, unfortunately this is not the case; neither of these things is actually true. Due to some high profile investigations and news reports, people are now aware of the horrors of factory farming and the plight of caged chickens. However, there are also serious problems with "free-range" egg production.

Here are some facts about the egg industry:
1. Regardless of whether they are born into a free-range or factory environment, male chicks are killed when they are about a day old, by maceration (i.e. being ground up while they are still alive) or by gassing. Vast numbers of male chicks are killed in the egg industry every year.
2. Most free-range chickens live their lives inside, in large barns, in overpopulated conditions. Under the current legislation, up to nine chickens can occupy a square metre of floor space. Although access to the outdoors must be provided, in reality, in confined and overpopulated spaces, most chickens do not manage to get outside at all. Many supposedly "happy" chickens are in reality far from happy; this report by Viva highlights some truly shocking conditions at free-range farms.
3. Whether free-range or factory-farmed, chickens are not able to live their lives as they would naturally do - foraging, building nests, and so on. They are intelligent, emotional creatures and farming causes them great stress. Many chickens develop health problems.
4. Chickens have been bred to produce many more eggs (c. 200-350 per year) than is natural (more like 10-12 per year). This puts a huge strain on their bodies.
5. Over 50% of eggs produced today still come from chickens in cages (source: RSPCA) - these are used for ready made cakes, sandwiches, and other products.
6. It is still standard practice in the UK for farmed chickens to have part of their beak removed at a young age. This is a painful process and is actually illegal in many European countries.

In respect of backyard chickens, vegans would choose not to eat their eggs because chickens become distressed at the loss of their eggs (reported here). Some chickens may wish to eat their own unfertilised eggs for the nutrients they contain. Ultimately, vegans believe that animals should not be used and commoditised for the benefit of humans when this is entirely unnecessary. There are many easy ways to replace eggs in cooking, as explained here.

This video sums up some key information about the egg industry:

All living creatures deserve freedom:

Quick cook tofu and veg in peanut sauce

This is a quick, easy and very tasty recipe - you can serve with rice, noodles, or even eat the veg, tofu and peanut sauce in a bowl on its own; it's surprisingly filling!

Instructions:

1. Chop a selection of veg (here I have used red cabbage, red pepper, white onion, and tomato) and add into a wok. Grate about 2cm fresh ginger and add this in too:

2. Add enough soy sauce to cover the bottom of the wok - probably about 5/6 tablespoons - stir everything and begin to heat through.

[I tend to use 'light' soy sauce, as it's a bit healthier than the usual.]

3. Add about 1cm boiling water and a pinch of salt and pepper and bring everything to the boil:

4. While that is simmering away make a peanut sauce by putting two tablespoons of peanut butter in a bowl, adding a little boiling water, and stirring:

  

5. Chop a block of tofu and add this and the peanut sauce into the wok:

6. Simmer for about 8-10 minutes, then serve with rice or noodles:

[I used Tilda 'brown basmati and quinoa' microwave rice here. Microwave rice is a good cheat if you don't feel like co-ordinating a pan of rice at the same time as doing all the above!!]

Quick cook vegan fajitas

This is a quick and easy recipe for vegan fajitas - good fun and a tasty meal! The cooking process only takes about 10-15 minutes. Here, the quantities feed two people, so increase or decrease as needed!

Instructions:

1. Chop two onions (here I've used one red and one white) and a block of your preferred tofu and put in a wok:

[Variation: you could also (or instead of the onions) add chopped red pepper at this stage if you like. Also, if you're not a fan of tofu, or fancy something different, chopped Linda McCartney sausages also work well (microwave from frozen for a couple of minutes, then you can easily chop and add to the work).]

2. Add 2-3 tablespoons of smoked paprika and about 1cm of boiling water into the bottom of the wok:

[I prefer to cook with boiling water rather than oil - it's much healthier - but you could fry the ingredients in oil if you prefer.]

3. Make sure the water is boiling away nicely and add half a tin of kidney beans:

[Variation: other types of beans can work well too.]

4. This now needs to simmer for about 8-10 minutes (top up the water a little if it gets too dry). While that is going on, make guacamole (one avocado, a pinch of salt and pepper, a squirt of lemon juice, and a reasonable glug of soya milk) and salsa (two tomatoes, a small glug of white wine vinegar, pinch of salt and pepper, teaspoon of chilli flakes) in a food processor:

   

  

5. Serve with tortilla wraps and enjoy!

Why vegans choose not to consume dairy products

Many people grow up consuming dairy products; we are told they are healthy, good for us, will make us grow big and strong. We imagine that cows grow up happily playing in green pastures. However, the realities of the dairy industry, and the nutritional benefit of dairy products, are in fact very different.

The following videos sum up why people who choose to be vegan have chosen to stop consuming dairy products. 

Remember: there are an ever-increasing number of alternatives to dairy products available in shops, cafes, and restaurants (nut milks, soya milks, sunflower spreads, non-dairy butters, and so on). Making the positive choice to consume plant-based products is a wonderful thing - for your health, for the environment, and ultimately for the animals who should not have to suffer.

"Dairy is scary"

"The truth about dairy"

"Vegan visits UK dairy farm"

"Vegan visits dairy farm"

"The disturbing truth about dairy - Dr Michael Greger"

"What the dairy industry doesn't want you to know - Neal Barnard MD"

For advice and information about the vegan alternatives to dairy products, check out Veganuary's "Vegan Food Essentials", remember that the British Dietetic Association has confirmed that "well-planned vegan diets can support healthy living in people of all ages", and check out the Vegan Society's resources on vegan nutrition.

Above all, remember that very few people have been vegan since birth. Most people who are now vegan have gone through the process of thinking that they could never give up dairy products - not least because as reported here, dairy products are addictive - but having done so, they now feel happier and healthier than ever before and wish that they had made the transition sooner.

I would urge anybody to give it a go, explore the alternatives (from soya milk to hemp milk, almond milk to rice milk), and find out for yourself how choosing to be vegan can be a wonderfully positive experience!

Quick cook easy vegan curry

This is a very quick and easy vegan curry recipe, which you can adapt depending on what ingredients you have to hand. The whole process should take about 20 minutes. Here, I have pretty much filled a 'normal' sized wok, which then makes around 5-6 portions (depending on how hungry everybody is!). 

This is a very healthy dish. Lentils are low in calories, rich in iron and folates, high in protein, and a good source of fibre. Tofu is also a great source of protein, contains all nine essential amino acids, and is an excellent source of iron, calcium and various minerals and vitamins. Red cabbage is packed with nutrients. Not everybody is a fan of broccoli - but if you do include it, it's a great source of vitamins K and C, fibre, and other goodies.

Aside from all the health benefits, this is a very tasty and filling curry - rest assured, if there are any leftovers, they won't be sitting around for long!! (Though if you can manage to leave some, this works well potted up in tupperware for weekday lunches, if you have access to a microwave at work.)

Instructions:

1. Chop a selection of vegetables (I have used mushrooms (200g chestnut mushrooms, to be precise), a head of broccoli, a bit (a few slices worth) of red cabbage, and a red pepper) and put in a wok with a cup of red split lentils (there's usually no need to pre-soak, but always check pack instructions):

[For variation, you could use onions, peas, sweet potato, green beans, spinach... chuck in what you like really!]

2. Add a pinch of salt and black pepper, 3 crushed cloves of garlic, 3 tablespoons of curry powder (I have used mild madras powder here) and add boiling water so everything is almost covered:

3. Also add a chopped block of tofu:

[For variation, if you're not a fan or allergic to tofu, or just to change things up a bit, you could add chopped vegan sausages, such as Linda McCartney sausages, instead. If you want to do this and the sausages you have are frozen, just microwave them for a couple of minutes, chop, and add into the wok. Or, you could miss out this step altogether and keep to lentils and veg. The power is yours.]

4. Now simmer for 12 minutes, stirring occasionally, then add about 350g passata (or you could add a tin of chopped tomatoes):

5. Finally, simmer for another 4-5 minutes, stirring regularly, to make the sauce thicker:

[If it's been boiling ferociously and has become a bit dry, just add in a splash more boiling water. You could also add a tin of kidney beans, or other beans, at this stage - if there's space in the wok! Beans can make quite a tasty addition.]

6. Finally, serve and enjoy! You might prefer naan and/or rice, but here I have served it with some white bread rolls with "Pure" sunflower spread:

Nom, nom, nom.

Interview with Dr Ellsworth Wareham

Here is an inspirational interview with Dr Ellsworth Wareham from 2013, when he was a mere 98 years old (having retired at 95 from his medical practice). His key advice for living a long and healthy life: be active; be vegan; be calm; and get a good night's sleep!

Vegan clothing and shoes

Finding decent vegan shoes can be difficult; the best quality vegan shoes I have bought are from Wills Vegan Shoes & Accessories Co. As well as shoes, they also sell some other products, including very good quality vegan wallets, bags, belts and other accessories.

The Vegan Society has published some useful information about vegan fashion and clothing.

Try browsing on Etsy as there are some real gems to be found.  For instance, Let’s Go Baa-less sell a lovely range of wool-free knitted products – both ready made and made to order.

Vegan food and drink

Aside from the mainstream supermarkets and high street shops, which are selling ever-increasing vegan ranges of food and drink, check out the following retailers:

GreenBay – London’s first Vegan supermarket with thousands of products available online
TheVeganKind  – a global subscription service for vegans and an online vegan supermarket
Vegan Nutrition Store – supplements, snacks, food, hampers, eco-living products, and more
Graze - vegan snacks
Twelve Green Bottles - vegan friendly wines
Bumble Beer - bee-friendly, vegan beer
Little Valley Brewery - vegan friendly beers

So much choice!!

Why go vegan?

I thought it might be useful to have a post setting out some key resources for those interested in finding out more about veganism and related issues.

To begin with...

Firstly, check out this very eloquent talk from Earthling Ed: 

Also, have a read of this article, “Six reasons to go vegan, according to science” (The Telegraph, 1 November 2018).

Here are some useful articles and resources (click on the titles to be taken to the articles):

Animal rights

1. “Pigs are Intelligent, Emotional, and Cognitively Complex” (Psychology Today, 12 June 2015)
2. "Don’t be fooled by the pretty box: find out the horror behind your egg" (The Guardian, 27 February 2017)
3. “Supporting the dairy industry inflicts more pain on cows than you know. And yes, that includes drinking their milk” (The Independent, 25 September 2018)
4. “Are we wrong to assume fish can’t feel pain?” (The Guardian, 30 October 2018)
5. “There’s a Christmas crisis going on: no one wants to kill your dinner” (The Guardian, 19 November 2018)
6. “This is the animal suffering that goes into your Christmas dinner” (The Independent, 22 December 2018)
7. "Nando’s, Domino’s Pizza and McDonald’s among fast food giants forcing misery and pain on billions of chickens, global study says" (The Independent, 14 January 2019)
8. "Pigs recorded using tools for the first time" (National Geographic, 4 October 2019)

Health

1. “Processed meats rank alongside smoking as cancer causes – WHO” (The Guardian, 26 October 2015)
2. "This is your brain on cheese" (Forbes, 26 June 2017)
3. “British Dietetic Association confirms well-planned vegan diets can support healthy living in people of all ages” (The BDA, 7 August 2017)
4. "Yes, bacon really is killing us: Decades’ worth of research proves that chemicals used to make bacon do cause cancer. So how did the meat industry convince us it was safe?" (The Guardian, 1 March 2018)
5. "The lifesaving food 90% aren’t eating enough of" (BBC News, 11 January 2019)
6. "Cholesterol from daily egg consumption may increase risk of heart attack death, study says" (The Independent, 15 March 2019)
7. "Harvard researchers: Red meat consumption tied to early death" (Harvard, September 2019)
8. "Why Bristol City's Ashley Williams is no longer a meat and potatoes defender" (Bristol Post, 19 September 2019)
9. "Review: ‘The Game Changers’ makes an athlete-fueled case for a plant-based diet" (LA Times, 26 September 2019)
10. "12,000 doctors just urged the FDA to put cancer warnings on cheese" (Live Kindly, 8 October 2019)
11. “Nutrition overview”(The Vegan Society)
12. “Factsheet: The Safety of Soya” (Viva)

The environment

1. "Is grass-fed beef good or bad for the climate?" (Oxford University, 3 October 2017)
2. "Vast animal-feed crops to satisfy our meat needs are destroying planet" (The Guardian, 5 October 2017)
3. “Avoiding meat and dairy is ‘single biggest way’ to reduce your impact on Earth” (The Guardian, 31 May 2018)
4. "Meat and dairy companies to surpass oil industry as world’s biggest polluters, report finds" (The Independent, 18 July 2018)
5. “Huge reduction in meat-eating ‘essential’ to avoid climate breakdown” (The Guardian, 10 October 2018)
6. “How could veganism change the world?” (YouTube – video published by The Economist, 27 November 2018)
7. “Climate change: Which vegan milk is best?” (BBC, 9 January 2019)
8. “‘We’re humus sapiens’: the farmers who shun animal manure” (The Guardian, 12 January 2019)
9. "Why we must cut out meat and dairy before dinner to save the planet" (The Guardian, 28 September 2019)
10. "Healthy diet means a healthy planet, study shows" (The Guardian, 28 October 2019)

Next steps

If you would like to explore vegan food – recipes and cooking tips – there is a lot of free information and support available from Challenge 22 and Veganuary. Also check out the Vegan Society.

As you begin or move forward in your vegan journey, consider the following wise words:
“Drop by drop is the water pot filled. Likewise, the wise man, gathering it little by little, fills himself with good.”
(The Bhudda)