… and other such vegan-related endeavours that do not begin with ‘P’.
So here are some of the dairy-free meals I’ve been enjoying this week:
Baked sweet potato with sautéed spinach, kale and pine nuts – stab your potato with a fork several times. Cover it in olive oil, salt and pepper. Bake at 200 degrees C for an hour. Heat some olive oil in a pan. Add chopped garlic, pine nuts, spinach and kale. Season with salt, pepper, nutmeg, lemon juice and balsamic vinegar and sauté for about 5 mins. Add to potato.
Spinach is high in iron, which many vegetarian and vegan diets lack due to the elimination of animal products in which iron is rife, particularly red meat. Both greens along with the sweet potato are packed with too many vitamins to list, and the sweet potato itself is a particularly good, non-dairy source of calcium. So it’s good to know my bones aren’t about to disintegrate just yet. And I chucked the pine nuts in for a bit of protein and mono-unsaturated fat.
Grilled portobello mushroom “cheeseburger” – preheat grill to medium-high. Remove the gills and stem from one large portobello mushroom and drizzle with olive oil, salt and pepper. Finely chop some olives, garlic and spinach and fill mushroom cavity with mixture. Grill for 6-8 minutes, then top with dairy-free mozzarella or other vegan-friendly cheese of your choice. Bake for a further 2-3 minutes, or until cheese is bubbling and has started to colour. Serve with ketchup in a wholemeal bun.
Mushrooms, as well as being a good source of B vitamins, and a variety of disease-fighting minerals, are hearty and filling and therefore good for combatting the satiety issues I’ve been experiencing since turning vegan, which thankfully seem to be waning.
… I was too excited to eat this to take a picture.
(Vegan-friendly!) pizza – make some pizza dough and allow to rise for 1 hour. Chop 10 cherry tomatoes and blend in food processor. Heat some olive oil in a pan. Add tomato mixture to oil, plus chopped garlic, a tablespoon of tomato purée, fresh basil, salt, pepper and a splash of balsamic vinegar. Heat through and leave to stand. Put some onions on to caramelise on a low heat. When dough has risen, preheat the oven to 200 degrees C. Roll out pizza dough onto a foiled/oiled baking sheet and bake for about 10 minutes. Remove from oven and top with tomato sauce, spinach, olives, caramelised onions and dairy-free mozzarella. Bake for a further 10 – 15 minutes.
The not-zzarella is really tasty ! I was a bit sparing with it on the pizza and mushroom in case it was horrible, but it really wasn’t ! I really couldn’t much tell the difference. I mean, obviously it’s not mozzarella and it never will be, but it definitely didn’t feel like a compromise and I enjoyed this pizza as much as I would have enjoyed one with real dairy cheese. I was too scared to use it when I baked the potato but next time I make one I am definitely topping it with this stuff.
Sadly, its protein powers pale in comparison with the real thing, with mozzarella packing 2.2g per 10g serving, and my Cheezly proffering a paltry 0.5g of protein per 10g serving. Not good, but all the vegetables that I piled on top of this beauty seem to have done the job of helping me stay full and feel satisfied tonight.
My mum had a mini freak-out that I was going to die of malnutrition, so I blinded her and consequently you, Dear Reader, with my unnecessary stores of food-science-knowledge. I think I managed to convince her that protein, carbohydrates, fats, vitamins and minerals are available in a wide range of non-animal-derived foods and it is possible to obtain them all with the exception of vitamin B12, which remains elusive in the vegan world save for fortified cereals… and Marmite. And so Mama Squirrell bestowed upon me the biggest tub of Marmite I have ever laid eyes upon. And I had some on my toast this morning. So all is well, and I remain alive and kicking indefinitely.
I hope this post goes towards proving that you absolutely can follow a balanced and varied diet without consuming animal products. At least, you can for a week. We’ll have to wait and see what the next three have in store…
Until next time,