The Veganuary program is an opportunity to sample the lifestyle of a vegan. It’s a challenge to eat no animal products for around a month. See how you feel. Realise how easy it can be. We will be exploring veganism for beginners, along with other conscious topics, to resonate with the Veganuary time. Although we are well into January, you can join in the vegan fun at any time.

Charcoal burger with onion, capsicum, tomato, cabbage and beetroot hummus. Held by a person wearing a vegan slogan top — Vegan food can be delicious, colourful and familiar enough. Image: Unsplash.

What does a vegan lifestyle involve?

A vegan tries to eliminate consumption of animal products and prevent animal exploitation however possible. The diet will exclude all animal-based ingredients such as meat, dairy, eggs and honey. Vegans also try to avoid buying new leather, feathers, fur and wool. Fashion choices will hopefully avoid materials that were made through industries that exploit animals. A vegan-friendly cosmetic product would not be tested on animals. Vegans may also promote the welfare of animals. For example, sanctuaries rescue and care for animals. Activist vegans (ideally peacefully) spread awareness of cruel industries so more people can know what really happens.

cute bunny rabbit on grass — Animals are adorable and have emotions. When possible, vegans avoid products that were tested on animals. Image: Unsplash.

If a vegan was on a deserted island, what would they eat?

The vegan would see what the animals are eating. There should be some edible plants somewhere. But here is the reality. Most people are unlikely to face that scenario. We have access to diverse plants to eat. Even when there are food shortages, we should be able to find some varieties of plant based foods.

So, what do vegans usually eat?

A typical vegan will eat fruits, vegetables, beans, lentils, nuts and seeds. Popular vegan meals include bean burrito bowl or chilli, chickpea curry, lentil dahl, lentil bolognese, veggie tofu stir fry and porridge. There are ways to make versions of any favourite meal with plants. Wait until you try frying up shredded seitan. Favourite snacks could include bliss balls from dried fruits and nuts or seeds, or a simple hummus. Smoothies are great for vegans and anyone. Just use a non-dairy milk, perhaps fortified soy. Baked beans are such a basic accidentally vegan staple. Specialty “plant-based” products are now scattered through the supermarkets. You can enjoy those foods if you want. Just think about the ingredients and how close they are to their original form. But you will have plenty of options if choosing whole plants because it is more affordable, versatile and accessible.

vegan pesto hummus bowl — A vegan plant based nourishing bowl can be delicious and fulfilling. Image: Unsplash.

There are different types of vegan diets. This was explored in more detail in a past article about vegan and plant based diets. We can quickly notice some currently popular food choices. Whole Food Plant Based diets prioritise whole unrefined plants and often exclude oil. A plant based diet will usually have mostly whole plants but maybe some refined things or not. The junk food vegan diet could have ultra processed biscuits, cakes, and other manufactured foods. Most experts would not recommend ultra processed foods for anyone. A raw vegan diet would not include cooking but could involve other methods such as a dehydrator and a blender. Various other diet trends emphasise low carbohydrates and possibly more fat content. This contradicts the advice of those who trust starches and advocate for an abundance of unrefined whole carbs. Just like anyone else, a vegan could be eating healthy food or not.

Where do vegans get their protein?

Plants have protein! You can get lots of protein by eating beans, tofu, tempeh, seitan, high protein mock meats and vegan protein powder. Simply eat a balanced variety of whole plant foods. Were some of these words a bit unfamiliar? Tempeh is made from fermented soy beans. Honestely, you might look at a tempeh block and wonder how it could taste good. I cut thin strips, fry them in the pan with the smallest hint of oil, then splash maple syrup and tamari on them. Other people like to have tempeh in cubes. It is like tofu but kind of dense and chunky. Oh. I can explain tamari. Funny thing is, that is also made from fermented soy beans. It is more like soy sauce. Seitan is made from gluten. It can be textured to feel meaty. I like to add crispy shredded seitan in wraps. Now you know some foods that can boost the protein if that’s a concern.

If you need more reassurance, see Dr Michael Greger’s video from NutritionFacts.org about The Great Protein Fiasco. Check out this myth busting quote, “People are more likely to suffer from protein excess than protein deficiency. The adverse effects associated with long-term high protein diets may include disorders of bone and calcium balance, disorders of kidney function, increased cancer risk, disorders of the liver, and worsening of coronary artery disease. Therefore, there is currently no reasonable scientific basis to recommend protein consumption above the current recommended daily allowance, due to its potential disease risks.”

tempeh slices with sesame seeds — Tempeh can be delicious when prepared wth interesting textures and flavours. Image: iStock.

Can vegan food have enough iron?

If you think you might be iron deficient now, talk to your doctor. We’re not dishing out medical advice here. If you are simply worried about how to get any iron from whole plants, there are some easy answers. The Stanford Blood Center listed foods that provide an abundance of iron. Try eating plenty of whole grain wheat, quinoa, oats, avocado (in moderation), cooked spinach & mushrooms, baked potato, beans, soy, tofu and lentils. If soy is so good, I would trust that tempeh should also have plenty of iron. Maybe you never used some of these ingredients before. Don’t worry. It’s a really achievable learning curve. Tofu can be textured and tasty when cooked in different methods (like seared and crispy) and maybe flavoured with DIY sauces. Beans go with taco seasoning. Spinach and mushrooms are classic breakfast foods. I would have these with baked beans and tempeh ‘bacon’ for a super high iron winner. I personally don’t like the feeling of plain quinoa. So I mix dry quinoa with organic brown rice and other whole grain rice if I can find it. Then I boil that all up in one pot. It’s better variety and texture. See? There are ways.

Here’s another trick. The body apparently absorbs iron more thoroughly when consuming foods that have lots of vitamin C at the same time. The Stanford Blood Centre’s list includes citrus, chard, broccoli, tomatoes, capsicum, kiwi fruit and strawberries (along with a few others).

Vitamin C is known to help the absorption of iron. Image: Unsplash.

What do vegans wear?

If a vegan is only focused on preventing direct exploitation of animals, one could switch to synthetics instead of animal-based materials. However, a vegan could also be interested in the environment. That goes beyond the scope of veganism but it can influence choices. Try a hemp wallet instead of a pleather one. Look for vegan-friendly second-hand shoes to avoid buying new plastic. Carry a canvas bag. Clothing is pretty easy - with organic cotton, tencel, bamboo, hemp and other natural materials. Some might use second hand or recycled synthetic fibres for warmer clothes. However, microplastics could escape into waterways after the laundry process. That appears to be getting into the environmental side of things more. But we don’t want the little fishies to swallow tiny plastic. Just like other areas, ethical fashion is complicated for vegans and everyone.

vegan casual shoes and pineapple — Vegan fashion options are more diverse than ever, with varieties of materials. Image: Unsplash.

Where can we find support and community as a vegan in Australia?

There are organisations and groups that can help on your vegan journey, whether you are doing a temporary trial or committing for the long term. Vegan Australia lists events and other information. You could gather with fellow vegans in your local area. Look for Facebook groups or MeetUp. See the Veganuary web site for more resources.