3 plant-based swaps for veganuary (and beyond!)

3 plant-based swaps for Veganuary (and beyond!)

3 quick and easy nutritionist-approved, plant-based alternatives to your favourite staples for you to swap in this Veganuary (and beyond!). Not only are these recipes delicious but they're super simple to whip up and you can get almost all of the ingredients in-store, meaning they're free from plastic and single-use packaging too!

Creamy, lemony butter bean dip 

Because everyone loves a dip and this one is one is satisfying and citrusy. It's the perfect vessel for your vegetable crudités or crisps, or you can add a dollop to salad bowls, mix it through pasta for the easiest pasta sauce ever, or even spread it on pizza bases for a vegan-friendly alternative to cheese (trust us, it's delicious!). 

What you'll need:

  • (225g (1/2 jar) Butterbeans, rinsed and drain (keep the rest of the jar in the fridge for 3-4 days for a delicious high-fibre, high-protein addition to your dishes)
  • 1-2 tablespoons of good olive oil 
  • The juice of 1 a lemon (2-3 tablespoons)
  • The zest of 1/2 a lemon (about 1 teaspoon)
  • 1/8 teaspoon of garlic powder (or 1 garlic clove)
  • Sea salt and black pepper to taste 
  • A little water if needed  

How to make it:

  1. Drain and rinse the butterbeans, then add them to a high-speed blender with the olive oil, lemon juice, zest and garlic
  2. Blend until you have a smooth consistency, adding more lemon juice or water if required until you reach your desired consistency. Season with salt and pepper to your liking 
  3. Taste and add more lemon zest, garlic, salt or pepper as per your preference

Serving suggestions :

Serve the dip with a drizzle of olive oil, a sprinkle of cayenne pepper or chilli flakes and a sprinkle of seeds and fresh herbs. Delicious as a dip or in sandwiches, salads, on toast, flatbreads or pizza. You can even mix it through cooked pasta for the easiest pasta sauce ever!

Storage : Store in a sealed container in the fridge for 3-4 days.

Pistachio and cashew milk

Creamy, delicious and with a subtle natural sweetness, this is the perfect dairy milk substitute. It's packed with healthy fats, fibre and plant-based protein. Any other nuts or seeds can be used in place of the cashews and pistachios, you are just looking for a ratio of 1 cup of nuts or seeds to 4 cups of water. Just remember to soak the nuts or seeds the night before - it may sound like a complicated process but it's easy once you get into the swing of it, and there's nothing more satisfying than opening your fridge to find a glass bottle of homemade milk sitting on the shelf.

 

What you'll need :

How to make it :

  1. Soak the cashews and pistachios in water overnight
  2. Drain the soaking water and rinse the nuts 
  3. Place the nuts in a high-speed blender along with the water, cinnamon and any other optional ingredients you wish to add. Blend on high for 1 minute
  4. Pour the mixture through a nut milk bag or cheesecloth into a large bowl to separate the milk from the pulp, then transfer to a bottle or jar that can be properly sealed to keep the milk fresh 

Serving suggestions :

Pour over your favourite granola, stir through porridge or overnight oats, add into smoothies or pancakes, or add a splash to your favourite hot drinks - we love adding this milk to matcha lattes or turmeric lattes as a coffee alternative (particularly great for anyone who is sensitive to caffeine, or with a slightly frazzled nervous system and, let's face it, that statement describes a few of us).

Storage : Store in an airtight container in the fridge for up to 5 days, shake well before use as the milk can settle and separate. 

Scrambled tofu 

A delicious, nutritionally-balanced and protein-packed plant-based savoury breakfast that's a great alternative to eggs, throughout Veganuary and beyond. Tofu is one of the highest plant-based sources of protein, a 100g serving boasts around 17g of bioavailable protein. We are generally aiming for 30g of protein per meal as our bodies are not able to utilise or store more than that. Adding 2 tablespoons of seeds such as hemp seeds to scrambled tofu is a great way to reach that protein goal with this meal. 

What you'll need (Serves 2) : 

How to make it :

  1. Heat the oil in a pan over a medium heat, then crumble the tofu into the pan using your hands. Cook for 4 minutes or so, stirring often 
  2. Add in the nutritional yeast, salt, pepper, turmeric and garlic powder, stir to combine and cook for another 5 minutes
  3. Pour in the plant-based milk and stir to combine. Season with salt and pepper to your taste and add a sprinkle of chilli flakes if you like a little heat

Serving suggestions :

Serve on toast with a side of greens, on a bed of roasted potatoes and sautéed kale, or in a wrap with lots of vegetables. Remember to add a sprinkle of seeds to boost the protein content of the meal even more. 

Storage : Store any leftovers in a sealed container in the fridge for up to 5 days. 

 

Whether or not you are doing Veganuary this year, we hope you enjoy these recipes. Please do tag us on Instagram if you try them.


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