Veganuary

Veganuary is an annual challenge that encourages people to follow a vegan lifestyle for a month. Plant based foods like fruits and vegetables, gluten free whole grains, and legumes are high in fibre and various vitamins and minerals that our body needs. They bring many benefits to our body and health, as incorporating more plant foods in the diet can help in lowering the risk of nutrition related diseases such as obesity, diabetes, and heart diseases, as well as support gut health. Plant based diets are also beneficial for the environment as they have an overall lower carbon footprint.

Quick Vegan Swaps

For those who are new to vegan diets or plant based options, here are some easy swaps you can make:

1. Non Dairy Products
You can easily swap cow’s milk with non-dairy alternatives such as coconut, almond, soy, or gluten free oat milk. Plant based milks are cholesterol-free and contain healthy fats, essential vitamins and minerals, and are easier to digest.

Coconut cream and olive oil also make great substitutes for butter in vegan baking.

2. Plant Based Protein

Soy products like tofu and tempeh are complete proteins - which means they provide all the essential amino acids our body needs.

There are also other plant based proteins such as gluten free whole grains (quinoa, brown rice, buckwheat), legumes (nuts, peas, lentils), and seeds (chia, flax, pumpkin) that make great alternatives. Grains (with the exception of quinoa) and legumes are not complete proteins, as they are each missing some of the essential amino acids. But the good news is, they can be combined to complement each other. For example, having brown rice with lentil curry makes a complete protein meal!

3. Chia/Flax Egg

Looking for an egg replacement for your baking? Mixing chia seeds or flax seeds with water makes the perfect binder. Seeds are also a good source of protein and healthy omega fats, adding more nutrition to your delicious vegan bakes!

Chia/Flax Egg

Ingredients:

1 tbsp chia/flax seeds

2.5 tbsp water

Method:

Mix the seeds with water in a small dish.

Let it sit for 5 minutes until thickened and has a gel-like consistency.

Easy Vegan Recipes

If this is your first time participating in Veganuary and you have no idea on how to prepare vegan meals, why not start off with one meal at a time! Here’s a couple of vegan recipes (both sweet and savoury options!) that are nutritious and easy to prepare for Veganuary beginners.

Vegan Green Smoothie

Smoothies take very little time and effort - but pack lots of nutrients for a quick and healthy breakfast. Check out the recipe here!

Tofu Scramble on Toast

Ingredients:

1 block firm tofu

1 tbsp olive oil

¼ tsp turmeric powder

¼ tsp black pepper

Method:

Chop up the tofu and crumble using a fork.

Heat up the olive oil in a pan.

Once the pan is heated, add in the tofu and spices.

Mix well and cook over medium-high heat for 5-10 minutes, stirring occasionally. Make this a balanced meal by serving it with fresh crisp vegetables and your favourite vegan-friendly TWK bread, toasted.

Vegan Pizza Recipe

Ingredients:

TWK Pizza Base

2 tbsp vegan pesto

Olives, pitted and sliced into rings

Artichokes

Sun-dried tomatoes

Vegan cheese

Method:

Spread pesto on pizza base and add on toppings, finishing with vegan cheese. Bake at 175 degrees for 10 minutes or until the cheese is melted.

Vegan Pesto Recipe

Ingredients:

2 cups fresh basil (stems removed)

3 tbsp sunflower seeds

3 cloves garlic¼ tsp sea salt

2 tbsp lemon juice

3 tbsp extra virgin olive oil

6 tbsp water

Method:

1. Add basil, sunflower seeds, garlic, salt, lemon juice to a blender and blend until a loose paste forms.

2. Pour in olive oil a little at a time (stream it in) while blending.

3. Add in 1 tbsp of water at a time until desired consistency is reached.

4. Taste and adjust for flavour.

5. Store in the refrigerator for up to a week or freeze for up to a month.

Lentil Curry

Ingredients:

1 tbsp coconut oil

4 cloves garlic, minced

2-inch fresh ginger, grated

1 tsp ground cumin

½ tsp ground coriander

½ tsp chili powder

2 tsp curry powder

1 cup lentils

2 cups low-sodium vegetable broth

1 can crushed tomatoes

1 can coconut milk

Sea salt to taste

½ cup fresh coriander, roughly chopped

Method:
1. Rinse the lentils in cold water until the water runs clear.

2. Heat a large saucepan or pot over medium-high heat and add the coconut oil.

3. Once the oil is heated, add the garlic and ginger.

4. Cook for 2 minutes, stirring frequently to prevent garlic from burning.

5. Add the cumin, coriander, chili powder, curry powder, and salt to taste, and cook for 1 minute until fragrant, tossing frequently.

6. Pour in the vegetable broth, and use a wooden spoon or spatula to scrape up any browned bits on the bottom of the pot.

7. Add in the lentils and the crushed tomatoes and mix well.

8. Reduce the heat to low and cover the pan with a lid.

9. Simmer for 20 to 25 minutes, or until the lentils are cooked through and have softened.

10. You can add in any vegetables of your choice like broccoli or carrots.

11. Serve it over gluten free bread, rice, or even cauliflower rice!

Vegan Friendly Options at TWK Bakery Cafes

Having a lazy weekend? We’ve got you covered! These are some nourishing vegan options that you can have at our bakery cafes:

Build Your Own Toast

Choose from our selection of vegan-friendly breads and build a healthy breakfast with toppings like avocado, fresh herb salad, and our house-made condiments. Let our cafe staff know that you’d like to have your toast served with coconut butter or olive oil!

Vegan Smoothies

We have 4 delicious smoothies to choose from - all made with plant based milk! You also have the option of bumping up the protein by adding in a scoop of vegan pea protein powder.

Vegan Muesli/Granola Bowls

Creamy coconut yoghurt topped with TWK Muesli or Granola and fresh seasonal fruit. All our Mueslis are vegan-friendly. Our Pecan Coconut and Cashew Cacao are vegan-friendly granola options.

Vegan Caprese

Our take on the classic caprese, only in sandwich form! It features our kale pesto made with sunflower seeds and cashew cheese from Nut Culture on TWK 7-seed baguette, making it a nutritious vegan sandwich full of fibre, protein, and healthy fats. It’s creamy, full of flavour, and makes the perfect lunch.

Vegan Salads

A great addition to any of our vegan sandwiches or to enjoy on their own.

Choose from:

Rainbow Raw

A light, Asian-style slaw packed with crisp red cabbage, cucumber, papaya, and daikon with a tangy Thai dressing. You can get a rainbow of nutrients like fibre, vitamin A and C, and antioxidants in this colourful salad.

Green Goddess

Full of warm, roast veggies such as broccoli, zucchini, cauliflower, and sweet potato dressed in a creamy herb sauce. A hearty salad filled with fibre and nutrients like potassium, vitamin C, and antioxidants that will keep you feeling satisfied.

Kale Pesto Pasta

GF Quinoa pasta coated in our unique kale pesto made with nutrient-rich kale and sunflower seeds, studded with tasty olives, sun-dried tomatoes, and artichokes. GF whole grains, vegan protein, fibre, and healthy fats - this pasta salad is a nutritionally complete meal on its own!

Making Vegan Dining Easy For You

As always, we’re here to help everyone with different dietary needs as much as we can so you can enjoy a healthy and delicious meal. Feel free to approach our cafe staff to explore our vegan options! Some of our signatures like our Mumbai Sandwich and Avo Egg Sourdough can also be enjoyed vegan.

We’d love to see how you take on Veganuary with The Whole Kitchen vegan-friendly products! Share with us your creative recipes or vegan dining experience at our cafes on Instagram!