There is no doubt about it. Veganism is on the rise. In 2016 there were over half a million vegans in Great Britain, that’s three and a half times as many as estimated in 2006, and that figure only looks to be increasing further still, as noted by the Vegan Society.

As the vegan movement continues to gain momentum, we consider is adopting a plant-based lifestyle beneficial for both your health and the planet?

Your health

According to the American Journal of Clinical Nutrition, vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamins C and E, and phytochemicals (biologically active compounds rich in fruits and vegetables), and lower in calories and saturated fat – great news! Many of these dietary factors are likely to be responsible for the statistics that show that vegans have reduced risk for high blood pressure, type 2 diabetes, and obesity, all of which are linked to cardiovascular disease and mortality (see MDPI on nutrients).

However, there are swings and roundabouts. Vegan diets have also been shown to be lower in omega 3 fatty acids, vitamin D, calcium, zinc, and vitamin B12 – all of which are vital for good health. Considerable care should be taken, as the outcome of long-term nutritional deficiencies can be severe. For example, vitamin B12 deficiency may increase cardiovascular risk factors and is associated with a wide range of neurological disorders. Therefore, when following a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources, and for many, taking supplements is a wise idea. Also be aware that some nutrients are more readily available to the body when consumed in the form of animal products, such as iron and zinc, therefore it is advised that the intake for these nutrients be higher for vegans. Good sources of iron include lentils, beans and most dark green leafy vegetables like kale; see our blog on iron for more information. Sources of zinc include chickpeas, pumpkin seeds and quinoa.

The planet

Many of us take steps to being more environmentally conscious, such as using our own shopping bags and saying no to the plastic straw. However, are you aware of the environmental impact of the meaty meal on your plate?

The statistics on the devastating effects of animal agriculture are pretty shocking. According to the Vegan Society animal agriculture is one of the most significant contributors to climate change, responsible for at least 14.5% of global greenhouse gas emissions. It is said to be the most damaging activity the human race carries out. In a time when millions of people are affected by drought every year, the consumption of animal products is responsible for 92% of the water footprint of humanity. On top of that, it is also the leading cause of species extinction, ocean dead zones, water pollution and habitat destruction. Need we say more?

In a nutshell  

We certainly need to face up to the hidden costs of the food we eat, whilst also remaining clued up on the nutritional needs of our bodies. If you are thinking about taking a step towards going vegan, or any ‘restricted’ diet for that matter, a good rule to follow is; if you are cutting something out of the diet that has nutritional value, make sure you are replacing it with something that will give you those nutrients.
A diet rich in fruit, vegetables and wholefoods that have been minimally processed is undeniably beneficial for health and longevity. With special attention to certain nutrients, you can eat a totally plant-based diet that supports optimal health, whilst avoiding harm to animals and protecting the planet.

Fancy taking on the vegan challenge this January? Check out Veganuary.com

And here are some recipes to start you off. – Bon appetit!

The post Could going vegan be good for you and the planet? appeared first on Neals Yard Holidays Blog.

This flexitarian dish is so versatile and is perfect for beating the last of the winter blues.

Okay, so this isn’t strictly a carbonara per se, but during the cold months, why not try warming up with my delicious and creamy pumpkin “carbonara”, which is completely adaptable as a flexitarian meal, the new term for those adopting a part vegetarian lifestyle. This means my recipe is suitable for omnivores, vegetarians and vegans with a few simple ingredient swaps. Delicious!

One year, I grew a couple of giant pumpkins so we could carve them for Hallowe’en. The trouble was, they were so big that, even after making a jumbo pumpkin risotto to feed a small army with the carved eyes, teeth and a hole for the candles, we still had the remains of the displayed pumpkins. Not one to waste food, I took the carcasses home and battled with them, preparing them for the freezer for later use. I wasn’t sure how I was going to use up several kilos of pumpkin, but I remembered back to my childhood when I would make my ‘posh’ spaghetti hoops by combining freshly cooked spaghetti with a tin of cream of tomato soup. So why wouldn’t it work with pumpkin?

I worked on the theory that I would need a really thick pumpkin soup to stir the pasta into. When my first version of this dish finally pulled together, it was so satisfying, and notably, it was what I refer to as a flexitarian dish: something I can easily adapt for my vegetarian and vegan friends. And seeing as we were just talking about reducing meat intake in last months blog, I thought, why not share one of my recipes with you.

Recipe:

• 2tbs vegetable oil
• 1 medium white onion, finely dices
• 1 clove garlic, crushed or finely chopped
• 800g butternut squash or edible pumpkin, skin removed and cut into 1cm cubes
• 2tsp vegetable stock
• 400ml water
• 20g butter
• 1 packet of fresh sage (approx 20g), roughly chopped
• 1 slice of good quality bread (I have used Pain de Campagne, but ciabatta or sourdough would work well), crusts removed and finely diced
• 300g wholewheat or gluten-free spaghetti
• Parmesan to serve

1. In a large pan, heat the oil and gently fry the onion till translucent (around 5 minutes). Add the garlic and butternut squash and cook for a further 5 minutes till slightly soft. Add the vegetable stock and water, bring to the boil and allow to simmer with a lid on for 15-20 minutes, stirring occasionally.
2. In the meantime, heat a large pan of water and salt generously. Cook the pasta for 2 minutes less than the packet instructions. Reserve a cup of cooking water for later.
3. Once the squash mixture is soft, blend with a hand blender till smooth and silky. Season with salt and pepper to taste.
4. In a separate frying pan, add the butter, bread and sage and gently fry for 2 minutes till the croutons become golden brown and crisp.
5. Combine the cooked pasta with the squash puree and let it down with the reserved cooking water if required and cook over a low heat for a further 2 minutes. The sauce should stick to the pasta and coat it evenly. Add more reserved pasta water if required.
6. Serve the pasta in individual bowls and scatter with the sage croutons and grated parmesan.

Flexitarian Options

Satisfy meat eaters with the substitution of 100g smoked pancetta instead of the bread and butter, which is a delicious pairing with sage. Fry as before with the sage, but allow the natural fat to render from the pancetta rather than adding any extra oil.

Make this dish vegan by using a vegan friendly vegetable stock, use olive oil instead of butter and using a vegan parmesan-style substitute as a garnish at the end.

Make this dish suitable for a gluten free diet by substituting the pasta for a gluten free pasta, and choose a gluten free bread to make the crispy croutons.

The post My Fabulous Flexitarian Recipe appeared first on Neals Yard Holidays Blog.