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Pages 16 - 17

Why Veg?

Adopting a plant based diet

Many people who eliminate animal products from their diet discover a wealth of plant foods and delicious recipe ideas awaiting.

"When I met my first vegetarian, he told me he had not eaten meat for fourteen years.

I looked at him as if he had managed to hold his breath that entire time.

Today I know there is nothing rigorous or strange about eating a diet that excludes meat."

Vegan: The New Ethics of Eating, 1998

Popular favourites, such as burgers and apple pie, can be prepared with vegan ingredients.

It's possible to prepare vegan versions of most dishes – it just takes a little ingenuity, a good vegan recipe book or a quick recipe search on the internet.

Most vegetarian restaurants serve vegan meals, and many other restaurants will cater for specific dietary requirements.

“The bottom line is that you can eat a plant-based diet with great pleasure and satisfaction. But making the transition is a challenge. There are psychological barriers and practical ones. It takes time and effort. You may not get support from your friends and family. But the benefits are nothing short of miraculous. And you’ll be amazed at how easy it becomes once you form new habits”

Dr T Colin Campbell
The China Study

Worried about missing out on treats?

Animal-free chocolate, ice cream, sorbets, flavoured ‘milks’, sweets, chips and snacks, are readily available in supermarkets and health food shops.  Cakes, desserts, biscuits, pies and other goodies can also be bought or made at home using vegan substitutes for egg, gelatine, milk and butter etc.

In moderation of course!

Vegan sausages, burgers, cheeses, and dips are also easy to find.  Asian supermarkets often have a good selection of “mock” meat.

Some simple meal ideas:


  • Smoothies made with fruit, soaked dried fruit and nuts, soy yoghurt, coconut milk
  • Cereal, porridge or muesli with soy or rice milk and fresh fruit
  • Wholemeal toast with avocado and tomato / sautéed mushrooms / peanut butter / baked beans / scrambled tofu


  • Minestrone soup with rye bread topped with guacamole
  • Pita bread with falafel, salad and hommus
  • Jacket potato piled up with tomato relish, salad, soy mayonnaise, olives etc
  • Japanese nori rolls with various fillings


  • Vegan lasagne, spaghetti bolognese or shepherd’s pie
  • Mixed vegie stir-fry with tofu, tempeh or nuts served with noodles or rice
  • Tossed mixed salad topped with almonds, cashews or pecan nuts and vinaigrette dressing
  • Lentil burgers with vegan cheese, tomato sauce and salad on a wholemeal bun

The variety of vegan ingredients, dishes and products available is enormous - Veganism is NOT about food deprivation!

Soybeans are used to make milks, yoghurts, cheeses, and a wide variety of mock meats.

Vegans enjoy delicious dairy-free desserts.

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