DK - Vegan in the House: Flexible Plant-Based Meals to Please Everyone

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The introduction pages are written with this in mindthey tackle the myths of veganism, suggest the best animal product substitutes, provide guidance on shopping and storing, and give you a full understanding of the nutrients the body needs and how to source these through a plant-based diet. The good stuff boxes on many recipes offer useful nutritional information and highlight the health benefits of each dish. From hearty, healthy main dishes to delicious but not-so-naughty desserts, the 100-plus recipes in this book are designed to cover everyones wants and needs. It is often easier to make the change to veganism gradually, and not everyone in the household may be following the same diet. The flex it boxes are written for convenience and flexibility, so home-cooked meals can be eaten by vegetarians, pescatarians, meat-eaters, and flexitarians with just a few tweaks and additions to the recipes. Eating a balanced diet is vitally important for all of us, so a switch to veganism for one member of the household can be a good time to reconsider the whole familys eating habits.

Discover the powerful potential of plant-based foods to take center stage and to keep the whole household happy and well fed.

MYTH-BUSTING

Adopting a vegan diet is a personal choice and is often based on nutrition, animal welfare, or the environment. As with many alternative dietary choices, there are some common misconceptions. Here, the top myths that surround veganism are dispelled.

ITS NOT HEALTHY!

YES, IT CAN BE ... What constitutes healthy for anyone is a varied and broad diet, and many nonvegan diets may be very unhealthy if nutrition isnt considered.

Vegans have the same nutritional needs as everyone else, so think about balance, eating a variety of colors, and ensuring you get enough of all the food groups. Protein is often a big worry, as traditionally this comes from chicken, meat, fish, and dairybut there are plenty of plant-based sources, too.

VEGANS ARE ALWAYS TIRED

NO, THEY ARENT ... As long as you dont load up on convenience foods, you will have plenty of energy. You just need to ensure you are getting any nutrients typically found in animal products, such as calcium and iron, from other sources.

A VEGAN DIET IS EXPENSIVE!

IT DOESNT HAVE TO BE ...

A VEGAN DIET IS EXPENSIVE!

IT DOESNT HAVE TO BE ...

As with all diets, the cost greatly depends on how much you cook from scratch. The most efficient way to economize is to plan your weekly cooking and shop accordingly. Expensive convenience foods can be avoided. Instead, rely on fresh produce. You will actually be saving money by not buying meat and fish, as they can be expensive. Instead, gradually build up a pantry of dried goods.

This means you can always make a meal on a budget.

THE FOOD IS DIFFICULT TO PREPARE!

IT CERTAINLY ISNT ... Vegan cooking can actually be easier than cooking with meat, fish, or dairy, as vegetables are very forgiving and adaptable. Cooking techniques are also largely the same, making the transition easy. Roasting, griddling, and barbecuing will draw out the best flavors from some vegetables, and grilling, poaching, or steaming can be used for fresher flavors. The only difficulty really lies in being adventurous, but this can be taken slowly.

Start by adapting nostalgic comfort foods and gradually build up your recipe repertoire.

VEGAN FOOD IS BORING

NO, IT ISNT ... People tend to think that a vegan diet consists of kale and salads. The reality is that a plant-based diet can be full of extremely tasty and varied food. Its best to focus on getting a range of fruits, vegetables, and other plant-based foods into your diet rather than think about what youll be cutting out. The key is to experiment with flavors so your palate is sated; this way, you wont feel like something is missing.

Season your food well to enhance the flavors.

ITS IMPOSSIBLE TO EAT OUT!

NOT ANYMORE ... Eating out is no longer a problem, as many places now offer a vegan option and there are increasing numbers of purely vegan restaurants. Many world cuisines have dishes that are traditionally vegan or can be easily adapted. Chinese restaurants have lots of tofu and vegetable dishes to choose from, but be on the alert for hidden fish-based pastes and saucesit is always wise to ask. Indian cuisine often has lentil or vegetable specialities, but watch out for ghee and yogurt used in the cooking.