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

  • Scrambled tofu 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.

You can read our full guide on vegan eating here, and find additional recipes and resources here.

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