Our programme and nutrition guidelines are designed to be flexible and cater to a range of dietary requirements and preferences. We provide a broad list of ‘foods to choose’, which can be adapted to exclude any particular foods you either dislike or can't eat.
In addition to our vegan recipes, our range of vegetarian and meat-based recipes can also be modified to suit a vegan diet.
Here are our suggestions for vegan swaps for common ingredients found in the Second Nature recipes:
Meat alternatives
Firm tofu (cubed)
Quorn (no added sugar)
Legumes (e.g. kidney beans, chickpeas, butter beans, black beans)
Lentils (e.g. red, yellow, brown, green)
Roasted vegetables (e.g. chopped squash, aubergine, cauliflower, mushrooms, courgette)
Bean or lentil burger patties
Note: crumbled tofu or crumbled kidney beans can be a good substitute for mince.
Eggs
For baking or burger patties that have an egg, use a 'chia' or 'flaxseed' egg. To make the egg, mix one tablespoon of chia seeds or ground flaxseeds with three tablespoons of water. Leave to sit in the fridge for 20 mins until thick.
Milk
Plant-based milks such as soy, oat, coconut, almond, or rice (check the label for added sugars)
Cheese
There are many vegan cheese alternatives now available, generally made from a cashew, coconut oil, or soy base
Cream
Coconut cream
Yoghurt
Coconut or soy yoghurt (check the label for added sugars)
Butter
Nut butter (e.g. peanut, almond, cashew)
Tahini
Hummus
Coconut butter
For baking, use applesauce (no added sugar), dairy-free yoghurt, coconut oil, coconut butter, olive oil, nut butter, mashed banana, or mashed avocado.