Interesting Food Buys

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Veganism is fantastic.

It opens you up to a world of meals that you’ve never made before, or would usually skim over on a restaurant menu because you’re unsure about them. The ingredients are diverse, numerous and delicious. Many vegans state that the contents of their fridge are much more varied than as a meat eater, and we agree!

There may be an ingredient or two that you don’t know anything about – what it is exactly, where to buy it, how to use it, or what to pair it with. We’ll walk you through this, as well as pricing and handy recipes to get started.

Not checked out the basics yet? Pop on over to our Common Foods page, PLUS print out your shopping list, before diving in here.

Nutritional Yeast

We’ll start with the funny sounding one. Yes, the marketing genius who thought of this name was clearly having a bad day.

nutritional yeast vegan b12

Although in all fairness, it is yeast, and it is nutritious. Nutritional yeast appears as yellow flakes and has a cheesy nutty taste. Many people use it as a seasoning/cheese replacement. We love it stirred into a pasta sauce, or sprinkled onto pizza – basically anything you would usually pop cheese onto. The very best thing about ‘nooch’ is that it’s the only reliable food source of vitamin B12, so feel free to load up on it!

Here in the UK, you can find the Marigold brand in Holland and Barrett, or Ocado/Waitrose for around £3 per 100g.

Meal Ideas – cauliflower cheese, pizza topping, cheesy pasta, loaded nachos, a healthy substitute for croutons on soup, homemade biscuits or crisps, in scrambled tofu, baked or mashed potato topping.

Easy RecipesCheesy Chickpeas, Cauliflower and Wild Rice Soup, Baked Tofu Fingers.

Tahini

Tahini is a beige coloured paste/condiment made from ground sesame seeds, and full of protein and fat. You’ll also find B vitamins, calcium and more. It may not sound appetising (and most vegan tahini in jarwouldn’t eat it straight from the jar as it’s a little bitter), but it’s a key ingredient in houmous, and is beautiful in many sauces or stirred into soup. Mixed with a little water and Dijon mustard, it makes a healthy dip for veggies.

Be aware that you can sometimes buy darker coloured tahini, often made from unhulled sesame seeds and therefore thicker and more bitter.

Tahini is usually found in the Herbs, or World Foods, section of larger stores. You can buy a 300g jar for around £2.50 – most major supermarkets do own brand.

Meal Ideas –  a dressing on salads or pittas, homemade houmous sandwich, stirred into noodles or pasta, used as a dip for roasted cauliflower, falafel or crackers.

Easy Recipes – our favourite Tahini Dressing (you can google even simpler ones too!), Tahini/Raspberry Overnight Oats, Glazed Tempeh.

Tempeh

Like tofu, tempeh is made from soybeans. However, with tempeh, the beans are cultured and fermented to give a stronger and nuttier flavour. The fermentation process helps us to digest the soy more easily too, so if you do have bloating/gas/indigestion when eating soy, give tempeh a try. It also has more protein, vitamins and dietary fibre, but less fat, so definitely one to try out for good health. Tempeh is firmer than tofu, so many people enjoy it as a gluten-free meat replacement, notably in ‘bacon’ form or chopped on salads.

difference between tofu and vegan tempeh

Tofu and tempeh are different in appearance and taste. Top: tofu, bottom: tempeh.
(photo by Chelsea London Phillips)

Tempeh actually pairs nicely with pomegranate on a fresh salad, and suits both tomato-based sauces or creamier dressings. Depending on how it’s seasoned, it is very versatile.

Tempeh can be purchased plain in a jar or vacuum packed in a container (around £5 per 150g) so that you can slice and season it yourself. Tofurkey also sells their own ready-made tempeh bacon, that you can now buy in Sainsbury’s for around £3.50.

Meal Ideas – plain tempeh marinated in soy sauce and black pepper, baked and added to a salad, Tofurkey bacon sandwich with avocado, tempeh and sweet potato curry, added to a stir fry.

Easy RecipesTempeh Fries with Curry Mayonnaise (this one is great for kids!), Vegan BLT – I can definitely vouch for this, Garlic Teriyaki Tempeh and Broccoli.

Seitan

Seitan is another odd-sounding meat-replacement that’s good for your health. It’s high in protein and minerals such as iron and selenium. Plus, it’s not soy based, so a great option for those with an intolerance. It’s made from vital wheat gluten – where wheat flour dough has the starch washed from it, leaving insoluble gluten. Some call it the wheat meat! Seitan is firm, meaty, and has that slightly spongy/chewy meat texture too. It pairs nicely with rice, soy sauce, most veggies, mustard, and hot bread rolls. Just buy it plain, chop and add to your meal, or get it pre-marinated.

seitan vegan meat replacement

LoveSeitan chicken-style deli slices

If you’re in the UK, you HAVE to try out LoveSeitan. They deliver it straight to your door in the form of burgers, pieces, deli slices, bacon, or just plain. Their prices are excellent (deli slices for less than £2!) and delivery is free if you spend £20 so it’s worth putting in an occasional order and stocking up.

Otherwise, you can buy it with your regular food shop at Ocado (marinated, jarred from £2.75) or Holland and Barrett (seitan ragu or mock dock for approx £2).

You can also make your own seitan, but it is an art form, and most don’t get it perfect first time! It’s fun to try though. If you’re feeling adventurous, give it a go and send us pics!

Just a warning: by its very name, seitan is full of gluten, so if you’re sensitive/intolerant to gluten you may want to give it a miss, or start with a modest portion.

Meal Ideas – roast dinner with seitan, mashed potatoes, veg and gravy, chopped seitan tacos with onion and salsa, seitan salad baguette, seitan fried rice, crumbled into tomato pasta.

Easy RecipesCurried Seitan Salad, Vegan Steak, Classic Pastry Pie.

Quinoa

At first glance, quinoa looks like the child of rice and couscous, but it’s a delicious grain in its own right. It’s free from gluten and soy, but high in protein, magnesium, all 9 essential amino acids… the list goes on. Quinoa has fewer calories than rice, but more protein and dietary fibre, so it’s a fantastic substitute. It’s lovely and fluffy, so is often used as cereal in place of oats, in salads, or a side to chilli/curry.

Quinoa is really easy to prepare too. Just rinse off a cup of dried quinoa, add to a saucepan with 2 cups of water, and cook for around 15 minutes. It expands, just like pasta or rice, so be aware of this when considering portion size.

The best thing is, you can buy it pretty much anywhere. Every supermarket sells it in their dried food / whole food section, including Aldi (£1.29 for 300g!), or you can buy an organic variety from Holland and Barrett. It can even come in a microwavable sachet all ready to eat, so there’s no reason to exclude it from your diet.

Meal Ideas – in a salad with avocado and houmous, inside warm wraps, as a porridge with almond milk and berries, in a stuffed butternut squash with peppers, made into breakfast cereal bars.

Easy RecipesQuinoa with stir-fried Winter Veg, Chocolate Porridge, Cauliflower Quinoa Pilaf.

vegan meal with quinoa and avocado

Photo by Prudence Earl

Coconut Cream

I know, this probably seems like an odd one. But work with me for a second.  Coconut cream is a simple ingredient that can enhance a number of dishes, from soups to marinades to curries to desserts! Even garlic mushrooms get a look in here.

vegan coconut cream pudding

This is because it has a mild taste that can adapt well. People often think that using vegan ingredients for sweeter recipes is hard, but coconut cream is about as simple as it gets.

The best part is, you can just buy it in a can and pour it into whatever dish you’re making. All major supermarkets carry it for a reasonable price (approx £1 at Tesco), either in the oriental or cooking sauces section. Don’t confuse it with coconut milk – cream contains less water and is much thicker. But if a recipe calls for coconut milk instead, you can dilute down the cream and still use it in its place. Likewise, if you only have coconut milk but need the cream, simply pop your can of coconut milk in the fridge overnight. When you open it, you’ll have a layer of cream on top!

Meal Ideas – added to a spicy soup to mellow the flavour, in a Thai curry, used as whipped cream for a cake topping, replacing butter in pie crusts, to make ice cream.

Easy Recipes – Coconut Whipped Cream, Savoury Sauce, Butternut Squash Curry.

 

Phew!

Are you ready to get started with these ingredients? Great! Why not show us what you made! Tag us @learnervegan on social media, or drop us an email and your pics could be shared by us! You can also get some handy advice about surviving your first food shop as a new vegan.

If you’re in the mood for more recipe ideas, head over to our page for Learner Vegan budding chefs! Or if you want to know more about vegan alcohol, you’ll want our quick and easy 5 minute guide to these beverages.

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  • I have to admit, I'm not much of a baker. I'd much rather make savoury meals.⁠
Luckily, I have an amazing mum who is! She makes and sends me recipes for cakes and bakes, that are easy enough even for me to have a go at.⁠
⁠
A basic vanilla sponge cake pleases everyone. It's the perfect starting point for a birthday cake, or with added icing, whipped cream or sprinkles.⁠
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Ingredients:⁠
210 g plain flour⁠
250 ml soy milk⁠
200 g sugar (white or coconut)⁠
80 ml oil (olive or vegetable)⁠
0.5 tsp bicarbonate of soda⁠
0.5 tsp table salt⁠
1 tbsp apple cider vinegar⁠
3 tsp vanilla extract⁠
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Instructions:⁠
⭐️Warm the oven to 180oC.⁠
⭐️Add the flour, sugar, salt and bicarbonate of soda to a bowl (don't forget to sift your flour!) and mix.⁠
⭐️Add the remaining ingredients, and whisk thoroughly.⁠
⭐️Add the mixture to a greased cake tin (7in diameter works well).⁠
⭐️Bake for 25-30 mins.⁠
⭐️Eat alone or add vegan single cream, vanilla frosting or buttercream if preferred.⁠
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  • Join me!⁠
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I'll be going LIVE on Instagram at LearnerVegan, this Weds 12.30pm BST.⁠
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Answering your questions and tackling common issues from people doing Veganuary.⁠
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So far I'll be talking about: dealing with judgment, making mistakes, work treats, and telling strangers you're vegan.⁠
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Will you come along and share?⁠
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  • This week I’ve been taking part in a #whatieatinadayvegan Veganuary special. Today is my day to share my meals! 
I always start the day with warm lemon water. It’s refreshing and gets the digestion going!
Next is a green juice. My go-to for this is cucumber, celery, apple, orange, ginger and spinach/kale. A hit of nutrients!
Mid morning is smoothie time, and today was mango banana. I always add flax or hemp seeds for omega 3. 
For lunch I usually have a loaded salad. But today was Saturday and Ben was hungry! So we had a lovely brunch 😍
Off to my mum’s for dinner. She’s not vegan but always makes great vegan food! We had spaghetti bolognese, garlic bread and apple cake for pudding. My mum actually prefers making vegan cakes as she thinks they taste better 👍
Eating vegan is so easy! If you have any questions or need meal ideas just hit me up anytime. 
And do go ahead and check out the other lovelies taking part in this week’s posts - @rs_recipes @thecookandhim @veginspired @veganbabelife @eatswithel_ @viva.vegana
  • Are your children going vegan with you?⁠
⁠
Last year, I was so excited to publish this guest post from fellow vegan and businesswoman, Naomi Sheridan! Naomi is the mother of two beautiful and healthy vegan children, so I was really interested to hear her advice on raising vegan children.⁠
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Whether your children are fully vegan, or just incorporating healthier foods into their diet, I hope you find it useful.⁠
Grab the full post from my bio!⁠
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#vegan #vegans #vegetarian #vegetarians #ukvegetarian #ukveggie #veggieuk #vegetarianuk #veganchildren #coaching #vegancoaching #helpgoingvegan #newvegan #veganhelp #vegansupport #parttimevegan #vegancurious #almostvegan #goingvegan #veggie #veganpregnancy #pregnantvegan #veganuary2020 #veganuary #vegetarianlife #vegetarianlifestyle #flexitarian #petlover #animallover #vegankids
  • This is important for me.⁠
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When I was vegetarian, I saw no issue at all with eating dairy and eggs. In my mind, it wasn't meat, and animals produced them anyway. It was that simple for me. ⁠
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Of course, with the rise of social media I was exposed to more animal rights petitions, and undercover footage of factory farms. But STILL, I thought they were isolated incidents, unrelated to the food I was personally eating.⁠
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It wasn't until I finally did my own research (the objective scientist in me wanted to find the evidence and arguments for and against veganism) that it all finally clicked for me. I knew that as an animal lover, I would feel like a hypocrite cuddling my cats and condoning meat, while sitting down to cheese and omelettes.⁠
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I phased out dairy and eggs. I looked into the processes behind leather and wool. It wasn't an overnight transition yet before I knew it, I was a fully-fledged vegan.⁠
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This quote means a lot to me. Animals are here with us, not for us. Their bodies and 'products' are their own. ⁠
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How about you? What's your story?⁠
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#newvegan #learnervegan #veganbeginner #vegancommunity #vegetarians #veggielife #veganhelp #vegansupport #dairyfree #plantbaseddiet #meatfree #meatless #veganbuys #veganmealplan #veganshopping #veganquotes #animallover #friendsnotfood #veganwannabe #vegannewbie #goingvegan #beingvegan #almostvegan #veganuk #ukvegans #ukvegan #vegansofig #veganuary #veganuary2020 #veganactivism
  • The BOSH book is on sale!⁠
🥳🥳⁠
Ben bought me 'BOSH! How to Live Vegan' after I had Ava, to read while feeding. I'm really enjoying it!⁠
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It's a great read for new or existing vegans, with life hacks, advice and difficult questions answered. Things like dealing with friends and family, wearing old leather clothes, are all discussed.⁠
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It's on sale for £7 right now ⁠
(I'll pop the link in my bio).⁠
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PS. Have you seen the new cooking show from the BOSH boys? It's on ITV, called Living On The Veg. Go get it on catch-up. ⁠
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#veganhealthcoach #vegancoach #vegancoaching #howtogovegan #goingvegan #goveganstayvegan #stayvegan #veganiseasy #vegantransition #veganeducation #veganknowledge #tryvegan #veganforbeginners #veganbeginner #vegansupport #veganhelp #parttimevegan #parttimevegetarian #vegetarianlife #vegetariansofig #vegetarianlifestyle #vegetarianuk #veganstruggles #newvegan #vegannewbie #almostvegan #veggiepower #veganuary2020 #veganuary #veganuaryeats
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