Delicious UK – (01)January 2021

PLANPROPERLY

It’simportanttoreplace

meat,fish,eggsanddairy

withnutrient-richplantfoodsto

ensureyougetallthenutrients

youneed.Intakesofsome,such

asvitaminB12,vitaminDand

omega-3fatscanbeinadequate

inplant-baseddiets,soconsider

takinga supplementforthese

asa safeguard,and look out for

fortifiedfoods.

FOLLOWHEALTHY EATING

GUIDELINES

They’resuitableformeat

eatersandvegans.Base

mealsonfibre-rich,

unprocessedcarbssuchas

wholewheatpasta,brownrice,

wholegraincouscous,bulgur

wheat,wholemealbreadand

cereals,oatsandpotatoeswith

theirskins;eatplentyoffruitand

veg;includeplant-baseddairy

alternativesfortifiedwithcalcium

andvitaminB12;andchoosegood

veggiesourcesofproteinsuch

asbeans,lentils,chickpeas, tofu,

Quorn,nutsandseeds.

COOKFROMSCRATCH

It’sbetterthanrelyingon

processedfoods.It givesyou

completecontroloverwhatgoes

into dishes and means you can

foundmeatfree

burgers,onaverage,contain

moresaltthanmeatones.

Healthguidelinesrecommend

no morethan6gsalta day.

WATCHTHESNACKS

Vegan-friendlycrisps,

chocolates,cakesand

biscuitscanbejustashigh

infat,sugarandcaloriesasregular

ones,soshouldbelimited.Instead,

snackonfruit,vegetablestickswith

homemadehoumousorguacamole,

a handfulofunsaltednutsorseeds,

or wholegraintoastwithnut butter.

KEEPSUGAR

INTAKESDOWN

Mapleoragavesyrup,

coconutsugarand

molassesareoftenused

inplaceofrefinedsugar

orhoneyinrecipes but they’re

all still sugars.

adaptmeals.Makethemlower

insaturatesandsaltbutpacked

withfibre,plantproteinand

vitaminsandminerals.

LOOKFORINGREDIENTS

YOURECOGNISE

If youdobuyready-

madefoods,scanthe

ingredientslist.Like

allprocessedfoods,plant-based

productscancontainlotsof

additivesandwhiletheseare

testedextensivelytoensure

they’resafeforustoconsume

andunlikelytodamagehealth,

highintakesoftengohandinhand

withmorefat,sugarandsalt– and

highintakesofthesedoaffect our

healthinthelongterm.

CHECKTHENUTRITIONPANEL

Compareproductsand

choosethosecontainingthe

leastsaturatedfat,sugarandsalt.

Optingforthosewithmoregreen

andambertrafficlightmarkings

andfewerredonesis a goodstart.

WATCHOUTFORSALT

Manyready-madeplant-

basedproductscanbeloaded

withsaltandoftenhavemorethan

themeatproductsthey’redesigned

toreplace.Forexample,a survey

by campaign group Action on Salt

HOW TO GET IT RIGHT

VEGAN BOOKS WE LOVE

SPEEDYBOSH!

byHenryFirthand

IanTheasby(HQ,

HarperCollins£22)

Morethan 100 simplevegan

recipesmadefromeasy-to-

findingredientsandready

within 30 minutes.

GREATBRITISHVEGAN

byAimeeRyan(outon

5 January,WhiteLion

Publishing£20)

Classicssuchasroastdinners,

pubgrub,stews,pies,cakes

andpuddingsaregivena

plant-based makeover.

VEGANSAVVY
byAzminaGovindji
(Pavilion£12.99)
Writtenbya dietitianand
fullofpracticalinformation
toensureplant-baseddiets
arenutritiousand
enjoyable.
PHOTOGRAPHS: ISTOCK/GETTY IMAGES

deliciousmagazine.co.uk 103

special report.