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!
Method:Mix the seeds with water in a small dish.
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
Method:Chop up the tofu and crumble using a fork.
Vegan Pizza Recipe
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.
Method:1. Add basil, sunflower seeds, garlic, salt, lemon juice to a blender and blend until a loose paste forms.
1. Rinse the lentils in cold water until the water runs clear.
11. Serve it over gluten free bread, rice, or even cauliflower rice!
Vegan Friendly Options at TWK 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!
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.
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.
A great addition to any of our vegan sandwiches or to enjoy on their own.
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.
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!