Starting the new year off with Veganuary celebrations

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It’s January — or should we say, Veganuary, a month to take a special 31-day pledge to go vegan for this first month of this new year.

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According to www.veganuary.com, Veganuary was started back in the U.K. in 2014, and is now a worldwide movement and charity with participants from across the globe. Canada is in the top 20 countries by number of participants. Statista.com reports that today, there are 2.3 million vegetarians in Canada, and 850,000 vegans — and those numbers are growing.

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It’s an expanding movement fueled by everything from curiosity to motivating factors that include animal protection, environmental concerns and, of course, the health benefits of going totally plant-based.

For those who are still a little foggy on what exactly does it entail to be a vegan, it means no eating of animal or animal products, including dairy, eggs, cheese, even gelatin. Include fish into the mix. We’re talking totally plant-based foods, where nuts play a bigger role in the menu equation.

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Veganism was once considered trendy, and the food choices were few, with recipes complicated by hard-to-source ingredients. Now, every year brings exciting new selections of plant-based foods, making the switch a little bit easier. That said, keep in mind that not all plant-based foods are created equal, so always read the labels and stick with natural to get the best health benefits.

Eating vegan doesn’t mean a break on your food budget — prices in general are getting more and more expensive, particularly fruits and vegetables. When you see a head of lettuce costing as much as a steak, you know things are getting a little weird. So choose wisely when cooking vegan, and purchase what’s in season to offset higher costs.

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Eating some vegan foods does not automatically equate into eating healthier. Some vegan dishes just brim with fat and calories, especially when you factor in the high fat content of some nuts used in recipes. Plus – be wary of fad or trending foods before jumping on anyone’s bandwagon.

You can make veganism as simple or as complicated as you want. For those who have always been curious, Veganuary may be just the month to try it out!

Vegan Substitutes

Courtesy of writer Victoria Smith of www.veganfoodandliving.com.

Aquafaba. The thick liquid in a can of chickpeas or other beans/legumes. Often used in recipes, sometimes as an egg replacement – and it makes a mean whipped cream substitute for desserts.

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Tofu: Poster child for veganism, it’s a soybean curd that comes in two types: Silken and firm. High in protein, it enhances flavours in a recipe and provides plenty of vitamins and minerals, including including calcium, iron, and magnesium. There is discussion on social media as to the merits of eating a soybean-based diet when research shows cows are given a high soy diet to fatten them up. Not for those with food sensitivities to beans.

Jackfruit: One of the hottest stars of the vegan food movement, jackfruit has this ability to mimic meat, including chicken, fish and particularly pork (it makes a phenomenal pulled pork sandwich!). In fact, thanks to its meaty texture and rather neutral taste, it has an amazing ability to absorb flavours and marindades beautifully. Which has been known to freak out a vegan or two thanks to how close to meat it actually tastes.

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Tempeh: Tofu’s soya-based second cousin, a fermented product that can be used in a multitude of ways, but is delicious as a bacon substitute when smoky flavours are applied and the product is then thinly sliced and fried.

Flax egg: A vegan egg substitute that is basically made up of two ingredients: ground flax seeds and water.

Seitan: For those who have a food allergy or food sensitivity to soy, seitan may be a good substitute as it’s basically made from wheat. Smith writes that it “replicate chicken because of its texture, but it can also replace sausages, ribs, and even steak!” Of course, for those with a wheat allergy, it’s off the table.

Vegan cheese and butter: Many of these products are basically made up of nuts (cashews are hot) and formulated to look and act like regular cheese or butter.

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Dairy-Free Veggie Cream Cheese

This spread is creamy and tangy, and hits the spot. Great with veggies, on bagels and in wraps. Be sure your cashews have soaked for several hours, or ideally, overnight. The longer they soak, the creamier your cream cheese will be. Recipe courtesy www.eatparma.com.

1 1/2 cups raw cashews soaked in water hot water for an hour OR for several hours in room temperature water or overnight, drained and rinsed

1 Tbsp. apple cider vinegar

2 Tbsp. fresh lemon juice

1 tsp. salt

1/2 tsp. onion powder

1/4 tsp. garlic powder

1/2 tsp. paprika, optional

2-3 Tbsp. water

1/4 cup shredded carrots

1/4 cup diced sweet bell pepper any color

2 Tbsp. diced green onion

2 Tbsp. chopped fresh parsley

After soaking cashews, drain and rinse. To bowl of a food processor, add soaked cashews, vinegar, lemon juice, salt, onion powder, garlic powder, and paprika, if using. Start to process to break up cashews. You’ll need to stop food processor and scrape down sides frequently to keep mixture moving. Add water 1 Tbsp. at a time until it comes together into a smooth spread. Be patient as this could take 5 to 10 minutes.

Once it’s smooth, transfer to a mixing bowl and add carrots, red pepper, green onion, parsley, and dill. Stir to combine. Taste and adjust seasoning. Transfer mixture to an airtight container and store in fridge. It will set up and thicken slightly as it sits in the fridge and gets cold. You could eat it right away, but it’s better cold.