As a brand-new year dawns, many of us will be looking to the year ahead and making resolutions. Here in the UK, improving our health consistently tops the list of resolutions, be it through improving fitness, losing weight or improving our diets(1). It will come as no surprise, therefore, that in 2023, over 700,000 people worldwide signed up to Veganuary; a movement which encourages people to eat vegan in January (and beyond). In 2024, this increased to 1.8million! People may follow a vegan diet for ethical or sustainability reasons, but many do so to improve their health, seeing it as a healthier way of eating – and it is this aspect we are going to explore further here: 

What are the health benefits of a vegan diet?

The vegan diet has the potential to be extremely healthy – chock full of fruits and vegetables, legumes, nuts, seeds and wholegrains and a great source of a whole host of phytonutrients such as antioxidants, fibre, folate, magnesium, potassium and vitamins C and E. A high intake of plant foods has been linked to numerous health benefits, including a reduction in risk of several chronic illnesses including type 2 diabetes, obesity, cardiovascular disease and some cancers2. 

Are there any downsides with a vegan diet?

If you do choose to try veganism, planning is key! A number of micronutrients are less abundant in the vegan diet, such as iron, zinc, iodine, calcium, vitamins A, B12 and D and omega-3 fatty acids – but it is worth noting that many of these nutrients are also low in a large portion of the general population. A comprehensive multivitamin and mineral supplement and vegan omega 3 from algae could help to prevent nutritional deficiencies. 

Protein – protein sources can be plentiful on a vegan diet, from legumes, grains, nuts and seeds, however it is important to be mindful that plant proteins are lower quality than those from animal sources as they don’t contain the full complement of amino acids needed for protein synthesis. Again, planning is key to ensure you eat a varied diet which will provide a range of complementary plant proteins to reduce the risk of any shortfalls. 

Not all vegan diets are created equal: a well-planned vegan diet made up of plant-based wholefoods could indeed be highly nutritious and beneficial to health, whereas a poorly planned and highly processed vegan diet leaves you at risk of several nutrient deficiencies and possible ill health. 

Healthy Vegan Foods 

Whether you are thinking of giving Veganuary a try, or are ready to grab veganism with both hands, planning nutritious meals is going to be key. There is an abundance of delicious and healthy vegan recipes available online, and here I have picked out a few of my favourite quick and easy meals to give you some inspiration!

Vegan meal plan for beginners:

Breakfast:

Carrot Cake Porridge – Serves 4 – adapted from www.veganuary.com 

Oats are considered to be the healthiest grain, providing a great source of protein, vitamins, minerals and antioxidants. They are also rich in beta-glucan, a type of soluble fibre that can support your gut health, blood glucose control and cholesterol levels.

INGREDIENTS

• 2 carrots (approx. 150g)
• 80g raisins
• 800ml plant based milk
• 1 tsp cinnamon
• 1 tsp vanilla essence
• 200g rolled oats
• To serve: Handful of chopped nuts 

METHOD

• Peel and finely grate the carrots.
• Pour the non-dairy milk into a saucepan, add the carrot, raisins, cinnamon and vanilla essence.
• Simmer gently on a low heat for 5-10 minutes until the carrots are tender, giving it a stir every now and then.
• Stir in the rolled oats and carry on stirring until the porridge starts to thicken up. Take off the heat and add an extra splash of milk if you think it needs it.  Divide between your bowls and top with a scatter of nuts.
• Dig in while deliciously hot!

Lunch:

Mango Salad with Avocado and Black Beans – Serves 2 – from www.bbcgoodfood.com

Black beans are a rich source of both plant protein and fibre, as well as vitamins, minerals and antioxidants. 

INGREDIENTS

• 1 lime, zested and juiced
• 1 small mango, stoned, peeled and chopped
• 1 small avocado, stoned, peeled and chopped
• 100g cherry tomatoes, halved
• 1 red chilli, deseeded and chopped
• 1 red onion, chopped
• ½ small pack coriander, chopped
• 400g can black beans, drained and rinsed

METHOD

• Put the lime zest and juice, mango, avocado, tomatoes, chilli and onion in a bowl, stir through the coriander and beans.

Dinner:

Parsnip, Carrot and Red Lentil Dal – Serves 4 – adapted from www.deliciousmagazine.co.uk 

Lentils typically provide more than 25% protein and are a rich source of iron. They’re also a fantastic source of fibre so can support gut function. By pairing this dal with brown rice, you will also get a great level of vitamins, minerals, fibre and antioxidants. 

INGREDIENTS

• 2 tbsp coconut oil
• 1 large onion, finely sliced
• 3 parsnips, scrubbed
• 4 carrots, scrubbed
• 30g fresh ginger, grated
• 4 garlic cloves, crushed
• 200g red lentils, rinsed
• 400ml coconut milk
• 1 tsp turmeric
• 1 tsp garam masala
• 300g brown rice
• 1 tbsp mustard seeds
• 12 curry leaves (ideally fresh)

METHOD

• Heat 1 tbsp oil in a large saucepan. Add the onion with a pinch of salt and cook for 5 minutes until starting to soften. Meanwhile, use a peeler to shave thin ribbons of roughly half a parsnip and half a carrot and set aside, then cut the rest into 3cm chunks. Add the chunks of parsnip and carrot to the onion, along with the ginger and garlic. Cook, stirring regularly, for 3-4 minutes.
• Stir in the lentils, coconut milk, a canful of water, the turmeric and garam masala, then bring to the boil. Cover and simmer for 20 minutes until the lentils are soft. Meanwhile, cook the rice according to the packet instructions.
• Heat the remaining 1 tbsp oil in a medium frying pan and add the mustard seeds and curry leaves with a pinch of salt. Once hot and sizzling, add the finely sliced parsnip and carrot. Cook for a few minutes until the vegetables are crisp and tender. Serve the lentil curry with rice, then pour over the spiced crispy veg oil.

We have handpicked a selection of supplements to support a vegan diet.

Refs

1. How many Britons have made New Year’s resolutions for 2023? | YouGov
2. Bakaloudi DR, Halloran A, Rippin HL, Oikonomidou AC, Dardavesis TI, Williams J, Wickramasinghe K, Breda J, Chourdakis M. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021 May;40(5):3503-3521. doi: 10.1016/j.clnu.2020.11.035. Epub 2020 Dec 7. PMID: 33341313.