A Fresh New Look at Cooking Plant-Based Cuisine at Home

In recent years, the culinary world has experienced a significant shift towards plant-based cuisine. 

This transformation is driven by a combination of health consciousness, environmental concerns, and ethical considerations. 

Whether you're a seasoned vegan, a curious flexitarian, or someone simply looking to incorporate more vegetables into your diet, cooking plant-based meals at home can be a delightful and rewarding experience. 

Let's explore how you can give your home cooking a fresh new look with plant-based cuisine.

Embrace the Variety of Vegetables

One of the most exciting aspects of plant-based cooking is the sheer variety of vegetables available. From the humble carrot to the exotic aubergine, each vegetable offers unique flavours, textures, and nutritional benefits. Here are a few tips to get you started:

Seasonal Produce: Embrace the seasonality of vegetables. Not only does this ensure you are getting the freshest produce, but it also supports local farmers. Think of hearty root vegetables in winter, vibrant leafy greens in spring, juicy tomatoes in summer, and crisp apples in autumn.

Experiment with Preparation Methods: Vegetables can be roasted, grilled, steamed, sautéed, or even eaten raw. Each method brings out different qualities in the vegetables. For instance, roasting carrots enhances their natural sweetness, while grilling aubergines gives them a smoky depth.

Spice It Up: Don't be afraid to experiment with herbs and spices. Fresh coriander, basil, and parsley can add a burst of freshness, while spices like cumin, turmeric, and paprika can transform the simplest of dishes into flavourful masterpieces.

Protein-Packed Plant Options

A common concern for those new to plant-based eating is ensuring adequate protein intake. Fortunately, there are plenty of plant-based protein sources that are both nutritious and delicious:

Legumes: Lentils, chickpeas, and beans are versatile and can be used in soups, stews, salads, and even burgers. For a quick and easy meal, try a chickpea curry or a lentil soup.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent for adding crunch and nutrition to your meals. Sprinkle them on salads, blend them into smoothies, or use them to make homemade nut butter.

Tofu and Tempeh: These soy-based products are excellent sources of protein. Tofu can be marinated and stir-fried, while tempeh has a firmer texture and a slightly nutty flavour, making it perfect for grilling or adding to hearty dishes.

Whole Grains for Sustenance

Whole grains are an essential part of a balanced plant-based diet. They provide fibre, vitamins, and minerals, and can be the foundation of many satisfying meals:

Quinoa: This ancient grain is not only high in protein but also a complete protein, meaning it contains all nine essential amino acids. Use it as a base for salads or a side dish for your main course.

Brown Rice and Barley: These grains are hearty and filling, perfect for pilafs, risottos, or simply as a side dish.

Oats: Not just for breakfast, oats can be used in baking, smoothies, and even savoury dishes like veggie burgers.

Sweet Treats and Indulgences

A plant-based diet doesn't mean you have to give up on indulgence. There are plenty of delicious and healthy options for satisfying your sweet tooth:

Fruit-Based Desserts: Fresh fruits, such as berries, apples, and bananas, can be used to make delightful desserts. Think fruit salads, baked apples, or a simple banana and date smoothie.

Dark Chocolate: Opt for dark chocolate with a high cocoa content for a vegan-friendly treat. Melt it down and drizzle over fresh fruit or mix into a batch of homemade granola bars.

Homemade Bakes: Explore vegan baking with recipes that use plant-based milk, flaxseeds as egg substitutes, and natural sweeteners like maple syrup or agave nectar.

Simple and Delicious Plant-Based Recipes

To get you started on your plant-based cooking journey, here are two simple recipes:

1. Roasted Vegetable and Quinoa Salad

Ingredients:

1 cup quinoa

2 cups water

1 red pepper, chopped

1 courgette, chopped

1 aubergine, chopped

1 red onion, sliced

2 tbsp olive oil

Salt and pepper to taste

Fresh parsley, chopped

Method:

Preheat your oven to 200°C.

Rinse the quinoa under cold water and cook it in a medium saucepan with 2 cups of water. Bring to a boil, then reduce heat to a simmer, cover, and cook for 15 minutes.

Toss the chopped vegetables with olive oil, salt, and pepper. Spread them out on a baking tray and roast for 20-25 minutes until tender.

In a large bowl, combine the cooked quinoa, roasted vegetables, and fresh parsley. Serve warm or chilled.

2. Creamy Chickpea and Spinach Curry

Ingredients:

1 tbsp olive oil

1 onion, chopped

2 garlic cloves, minced

1 tbsp curry powder

1 can of chopped tomatoes

1 can of coconut milk

1 can of chickpeas, drained and rinsed

3 cups fresh spinach

Salt and pepper to taste

Method:

In a large pan, heat the olive oil over medium heat. Add the chopped onion and cook until softened.

Add the minced garlic and curry powder, cooking for another minute until fragrant.

Pour in the chopped tomatoes and coconut milk, stirring to combine.

Add the chickpeas and simmer for 10 minutes.

Stir in the fresh spinach and cook until wilted. Season with salt and pepper to taste.

Serve with brown rice or whole grain naan.

By embracing the rich variety of vegetables, protein-packed plant options, whole grains, and delightful desserts, you can create a fresh, exciting, and nutritious plant-based menu at home. Happy vegan cooking!

Unleashing the marketing potential of colour for plant-based food products

A groundbreaking new report released by ProVeg International, “The Power of Colour: Nudging Consumers Toward Plant-Based Meat Consumption,” reveals key insights into the impact of colour on flavour perception, willingness to try plant-based products, pricing decisions, and associations with health and sustainability.

While previous studies have explored the influence of colours on consumer behaviour, there's been a scarcity of research specifically addressing the impact of packaging colours on perceptions of plant-based products until now. 

Understanding this relationship is vital, not only for boosting a brand's popularity but also for effectively reaching consumers who may not have previously considered incorporating plant proteins into their diet.

The survey included 1,200 participants, predominantly self-described omnivores, from both Britain and the USA.

Participants were presented with vegetarian and vegan products packaged in an array of warm and cool tones. They were then asked to associate sentiments with the colours employed in the packaging.

Key Takeaways:

Red - The Flavour Enhancer

Red is perceived as the tastiest colour for packaging

56% of UK consumers and 54% of US consumers associate the colour red with superior tasteS in plant-based meat

Blue - Price-Performance Connection:

Blue is the most universally favoured colour among consumers, signalling both affordability and quality

48% of UK consumers and 45% of US consumers associate the colour blue with budget-friendly products

37% of UK consumers and 45% of US consumers are willing to pay a premium for products packaged in blue

Green - Beacon of Health and Sustainability:

Green symbolises health, freshness, naturalness, and eco-friendliness in the world of plant-based meat

UK consumers link green to healthiness (75%), eco-friendliness (78%), and safety (75%)

In the US, respondents associate green with naturalness (68%), eco-friendliness (68%), and safety (72%)

The report establishes that colour significantly influences consumer decision-making, as 65% of participants indicated that their purchasing choices are influenced by colour. The findings further revealed a greater openness among consumers to try plant proteins, provided that the packaging aligns with the desired aesthetic.

Ajsa Spahic, researcher and author of the ProVeg report, said: “Flexitarians and omnivores actually showed a greater inclination to try plant-based products when presented in red packaging. Consumers subconsciously associate red with tastiness, so by choosing red packaging you are more likely to attract people who don’t immediately gravitate towards products dominated by the colour green.”

 She went on to say: “Green is the predominant colour in many plant-based products. Although it goes against current trends, the data indicates that it should only be used in moderation. Green should only be incorporated when your primary objective is to underscore the emphasis on sustainability and health benefits."

“Utilise shades of blue to indicate budget-friendly or premium products. With its calming effect, blue can effectively communicate both cost-effectiveness and a readiness to invest in quality."

Marketers in the food industry can employ these insights to strategically design packaging and branding that resonates with consumers’ colour preferences. By doing so, they can effectively increase their sales and encourage the consumption of plant-based meat. 

“First impressions matter. Something as simple as changing the colour of the packaging has the power to attract consumers and make people of all dietary backgrounds more inclined to try meat alternatives,” Ajsa went on to say.

Read the full report here: ”The Power of Colour: Nudging Consumers Toward Plant-Based Meat Consumption” https://proveg.org/report/the-power-of-colour-nudging-consumers-toward-plant-based-meat-consumption

This is the last post in the That's Food and Drink Veganuary feature, though we intend to carry news on vegan-friendly food and drinks throughout the rest of the year.

Britain embracing veg and flexitarianism despite ditching New Year health kicks, reveals Tesco

Over half of people surveyed by Tesco (54%) admitted they usually last two weeks or less with a strict healthy eating resolution. 

However, the research indicates that we Brits don’t need hard rules to stay healthy, as we are in fact a nation of veg lovers, with nearly half (46%) of us eating more vegetables than we did five years ago. 

47% have deliberately chosen to introduce more vegetables to their plates, citing trying to be healthier (82%), saving money (22%) and reducing their impact on the environment (25%) as the main reasons for increasing their intake. Nearly one quarter (24%) are eating more plant-based foods, too.

Increase in sales of versatile veggies

Tesco sales data shows an increase in public appetite for versatile salad veggies such as avocado which has seen a 46% increase in popularity since 2021 and cucumber which has seen an increase of 41%. 

Sales of products such as asparagus, baby corn and leeks have all increased, as have pulse products including tinned chickpeas and lentils, which have soared in popularity since 2021, by 21% and 9% respectively.

Attitudes to veg’s place in a weekly menu has changed dramatically. 45% of people are eating less meat than they did five years ago, with 62% saying they eat no meat at all on two days or more in an average week, showing Britain is embracing a more ‘flexitarian’ way of eating, despite 38% admitting to having never heard the term before.

60% of households eating three or more vegetables with a roast dinner

Nearly three quarters (73%) say that they now eat more greens, with 68% eating more root veg such as carrots and sweet potato, and 62% eating more salad veg such as lettuce and peppers. Even the roast dinner has changed with almost half (48%) saying their roast dinner involves more veg now and 60% saying they serve three or more different types of vegetables with their Sunday roast, or the equivalent family meal. 

A spokesperson for Tesco said: "Tesco is committed to making healthier diets more accessible and we commissioned the research to highlight that we don’t have to make major changes, or set drastic resolutions to live a little better. 

"61% of the UK admitted that when they make a small change to their diet – such as committing to a ‘meat free day’ or adding one or more extra portions of fruit or veg to their plate – they’re more likely to stick to it, rather than a major change such as becoming vegan."

Fruit and veg more accessible through Clubcard Prices and Aldi Price Match

To help customers, Tesco has ‘Better Basket’ zones in stores to signpost better choices at affordable prices, helping shoppers fill their trolley or basket with better choices every time they shop, without it costing them more. 

Tesco also makes fruit and veg more accessible by lowering prices across a selection of fresh produce via Clubcard Prices and the Aldi Price Match scheme. 

Two thirds of products included in Aldi Price Match are healthy, and that’s on top of Fresh 5 giving customers reduced prices on five lines of fresh produce every two weeks. 

Neel Shah, Development Chef at Tesco, said: “Adding veg or pulses to your meals is an affordable way to make them healthier and tastier. Veg is so versatile, whilst pulses such as lentils are an easy and delicious way to pack in nutrients like fibre and protein. Look for the Better Baskets sign in store which make it easy to spot foods containing one of your five a day or are higher in fibre."

Her went on to say: "We’re all looking to eat better, especially in January, when we tend to think more about our diet, but it doesn’t have to be a major change to make an impact. It can be as easy as adding one more variety of veg to your Sunday roast, using sweet potatoes for your mash rather than white potatoes, or adding in celery, carrots and courgettes to your pasta sauce. 

"Using leftover vegetables and cutting them up into small pieces can be a great way to sneak a variety of veggies into recipes like sauces, curries and stews – great for kids as keeping them small they don’t notice. It’s the little things that can make a big difference.”

Lynn Youthed, a Tesco colleague, said:  “Getting the family to eat more veg and pulses can be tricky, but for me it’s about adding them to meals where there’s already lots of flavour, like pasta bakes or curries. That way it’s really easy, doesn’t cost extra, and I don’t need to spend lots of time in the kitchen either. I’ve always got tinned and frozen veg in the house to add to these meals.” 

www.tesco.com