THE BEGINNER'S GUIDE TO  RAW VEGAN FOOD

Let’s be honest, we all have different reasons that have led us to adopt a vegan diet. Mostly, we are motivated from a moral, ethical and ecological standpoint, but there are also some people who just do not like the taste of meat! Statistically, most vegan “newbies” give up animal products simply because they do not want to participate in the suffering of animals even though they enjoy the taste of meat.

Empathy trumps taste

But does our body automatically forget the pleasant associations that come with the taste and smell of meat dishes?

The answer is quite frankly, no! There is no shame in admitting that sometimes we adapt the flavours of our vegan dishes to remind us of meat-based dishes. The transition to a vegan diet involves many important decisions and their consequences. We not only change our diet but also our lifestyle, the rhythm of the day, we gain new interests and form new friendships with like-minded people.
It is so important to be understanding and respectful of each other's choices and applaud the fact that they are taking steps in the ’right direction’.

"We often hear people say: “Vegan meat? Who needs it? Why create equivalents of products that we have chosen to give up, this is hypocritical.”

Logically - there is a grain of truth in this, but let’s face it, we do not run purely off logic. We also have to take into consideration that we are human, we do have emotions and cravings.

If you don't feel the need to "cheat" your taste buds- that's great! But not everyone feels the same way. That is why we stand for various ways of composing and creating a diet based on raw vegan food, as long as it will ultimately result in a decline in the consumption of animal products . 

So, what are those with meat cravings to do?

For those who are struggling with this problem, there are many unique and inventive ways to fulfill those cravings.
Meat can be easily replaced with tofu, soybeans or seitan. If these plant-based alternatives are seasoned well, the resemblance to meat is uncanny. Additionally, you may want to prepare these food to resemble familiar items such as chops, nuggets or sausages. And the real secret is out...

Seasoned Smoked Paprika will give your dishes a smoked flavour that can be mistaken for ‘real bacon’. 

Smoked paprika can be used when preparing your meat alternatives, as well as beans, peas or anything else that you would like to season with a smokey taste. This magical taste will certainly spice up any dishes and add that extra flavour you have been longing for. Even if “vegan meat” is not usually a staple in your diet, it is a fun addition to make life more colourful.  P.S. It’s also a yummy and light alternative for those who aren’t missing meat, win-win!

Now you're probably thinking - Okay, what about breakfast and your favourite scrambled eggs? How can you replace your favourite breakfast ritual with something just as tasty and nutritious?

The answer is Tofu! This soy-based bean curd that originates from Asia is a fantastic alternative to eggs! Our favourite way to serve this dish is to cut it into cubes, crush them, add a pinch of salt and curry powder (for the vibrant yellow colour) and fry them. It’s as simple as that, this is now ready to serve! Another top tip we have for the dairy lovers out there is to replace butter with crushed or blended avocado! This is a creamy, delicious and guilt-free alternative for you toast lovers! 

“Helloo, and the cake? What should I bake and eat for dessert? Cake without eggs? " 

We have good news for you, yes this is totally possible! There are quite a few egg substitutes that will allow us to bake our favourite cakes. These include flaxseed, bananas, chia seeds, soy protein, potato flour, apple puree or peanut butter. Due to their unique flavourings, it’s best to try each one and decide which one is the best for you. This is the perfect way to enjoy a sweet treat while still sticking to the vegan diet you have adopted and love! 

“Ok, we know what to replace eggs with, but can you make a cheesecake without cheese, for example?”

Even though there are no eggs, margarine or butter in vegan cakes, they are very tasty and above all, they are often much healthier than ‘regular cakes'. The trick to making a Vegan ‘Cheesecake’ is mixed millet. This great ingredient is not only a source of many B vitamins but also has a deacidifying effect on the body. We recommend including dried fruits and nuts, and covering the top of your cheesecake with melted dark chocolate

“By giving up dairy products, we also give up drinking cow's milk, right?”

Yes, that is true. Luckily over the past decade, there has been an amazing expansion on dairy-free milk products, so plant-based milk alternatives should not be hard to find at your local supermarket. 

The taste of plant-based milk is not that different when compared to cow's milk, so switching over shouldn’t be too hard on your system. For those of you who love to spend time in the kitchen, there’s plenty of ways you can make plant-based milk yourself from scratch! 

I know what you are thinking: "That sounds like a complicated process". But it is surprisingly easy and takes less time than you would think. All you need to do is soak nuts/almonds/soybeans/rice or oat bran for the night. Wake up in the morning, blend with water and press them through a nut milk bag. Quick, simple and not to mention.... delicious! 

If you are a fan of almonds, you can also prepare almond flour. After grinding the almonds into milk, do not throw away the squeezed pulp. Dry it and use it as flour the next time you bake cake or cookies.

But that's not all! Another great tip for vegan newbies is to not throw away your food.
Who knows what awesome creations can be made from your leftovers. 

Okay, this may sound strange, but leftovers are not spoiled, no-longer edible foods, they are yesterday’s meal that you put in your fridge for later, in order not to waste food. It is important to get into the habit of checking the current condition of your refrigerator before each shopping trip (which we often forget to do, right?) ;)

As a way to save good food going bad, and to save some cents, do not replace products that are already in your fridge with new, shiny ones from the supermarket. These food products may not look as ‘beautiful’ but believe me - they can create dishes that even a good restaurant would not be ashamed of :) It's just a matter of willingness and creativity.

The internet is full of recipes for so-called ‘food scraps’, that we strongly encourage you to experiment with. Why not save a piece of tomato and zucchini from yesterday's dinner and create delicious vegetable spaghetti? This is just one idea of how to reduce food waste and create a new dish for you and your friends to try.

Let's also appreciate the power of toppings, such as seeds and nuts.

These toppings can radically change dishes and add new flavours and textures to recipes. Ordinary porridge can be transformed after adding a few nuts, chia seeds or pumpkin seeds. These changes are not only beneficial for your taste buds but also for your health. Did you know that 100g of pumpkin seeds covers 98% of the daily requirement for Zinc? All you need is a handful of seeds per day to fulfil your daily zinc intake. 

And what basic vitamin should everyone on a vegan diet supplement?

B12, which is the most abundant vitamin found in meat, eggs and dairy products. Unfortunately, this vitamin is not often found in plants so unless you love eating brussel sprouts, we recommend you supplement it regularly! What many people don't know is that even in animal-based products, Vitamin B12 is frequently supplemented. The animal is often given this vitamin as it cannot obtain this nutrient in the normal way, which would include a lot of exposure to soil. So the the difference for vegans is that you just choose to supplement it directly to yourself instead of going through animal products. It is also worth adding in Omega 3 and Vitamin D supplements, especially if you live in a place with less sunshine or long winters.

Finally, the most daunting question. 

How do you go about cooking for your friends and family who are not vegan?

This task is always a hard one, because you do not want to disappoint your loved ones but you also do not want to prepare meat-based dishes, especially not in your kitchen! It’s important to be understanding, and up-front with your guests and let them know how you feel and find a way to make it work for all of you.

The main way to avoid any complications would be to ask your guests to prepare the meat dishes that they would like, this way they can satisfy their stomachs and you can share this new stage of your life with your loved ones. Mealtimes are more than just a time to eat, this time is precious and is so important. Having these meals together allows your family members to share stories, ideas and new bond. Sharing food has great power and offers a chance to encourage your loved ones to try your vegan alternatives to their favourite dishes. The key is to do everything in moderation and remember that your friends and family have the right to make their own decisions. But there's nothing stopping you from encouraging them to try something new : )

We hope you enjoy your new vegan journey and getting creative in the kitchen!

Good luck!

ABOUT THE AUTHOR

Sanja is a well-being practitioner passionate about helping people create enchanted and healthful lives. Trained in yoga, anatomy, sound healing and fine art, she works to bring wellness into people's lives while inviting them create projects and businesses they believe in.

She is the founder of My Raw Joy, an artisanal food company with a mission to bring the healthiest and most delicious snacks to people across the world- enabling us to live nourishing lives without compromise.

Explore vegan snacks by My Raw Joy

All 100% Organic , Vegan & Free of refined sugar

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