A guide to plant-based eating

Inspired by Made with Love & Plants by Tammy Fry (Penguin Random House) available in January from major bookstores and online at Loot and Takealot.

Are you thinking of trying Veganuary this year? Whether you are thinking of going plant-based for 31 days in January or just want to bring more plant-based meals into your diet in 2021, these five tips could help.

1. Do your research

Understand what makes up a vegan diet as there may be a few foods that actually aren’t vegan friendly that may catch you off guard. Examples include mayonnaise, marshmallows and jams (which both use gelatin), and some types of alcohol. Also, be aware of what food you’re ordering at restaurants and check menus before visiting a restaurant.

2. Set your own pace

You don’t need to switch to a completely vegan lifestyle if you’re quite there yet. Start by swapping your favourite foods for vegan alternatives (see point 5). Practise Meat-free Mondays and build on from there. On the flip side, you may be the type of person who sticks to things more easily if they make a total change. If that’s you, don’t be afraid to fully embrace a vegan lifestyle from day one.

3. Keep it simple

Many staple foods you already buy are vegan. Peanut butter, baked beans, dried pasta, rice, almost all bread, many types of gravy granules, vegetable stock cubes, chopped tomatoes, oven chips and hash browns, coconut milk, lots of curry pastes, many breakfast cereals, herbs, spices, tomato sauce, mustard and pickles, olive oil and vegetable oils, soy sauce, fruit juice, tea and coffee, lots of biscuits, crackers, and, of course, fruit and vegetables – fresh, dried, tinned and frozen.

4. Learn about vegan food substitutes

Going vegan can be an exciting challenge that will tempt your tastebuds! It doesn’t mean no more cakes and bakes or delicious proteins. Explore vegan alternatives such as nut-based milks in recipes, vegan cheeses for your next picnic spread, and aquafaba (chickpea liquid) in place of egg whites when baking. There are also various proteins on offer, such as seitan (a type of gluten) and tofu, tempeh and edamame (which all originate from soybeans).

5. Get vegan versions of your faves

There are now vegan versions of almost everything, so you can simply switch like for like. In supermarkets, you will find a range of plant-based milks (oat, soya, almond, coconut, hemp, rice and more) including flavoured milks (chocolate, strawberry, iced coffee) in the refrigerator. There, you will also find a range of plant-based yoghurts in various flavours and styles, and cheeses. On the shelf, you will find vegan mayonnaise, chocolate and many more everyday items.

In the freezer section, you will find vegan burgers, sausages, sausage rolls, mince, fish and other convenient products that help you keep the foods you love but don’t contain the animal parts. Just make sure to double-check that they are vegan as some of these products contain milk or eggs. All Fry’s products are 100% vegan and are available at all major retailers (Checkers, Shoprite, Spar, Pick n Pay) nationally. You will find them in the frozen vegetarian section. Don’t forget to check out the ice cream section too as you will find a range of tubs, cones and bars from a range of vegan brands.

Ready to try a plant-based lifestyle this Veganuary? Click here to download your comprehensive plant-based 101 guide on the Fry’s website now!