EPICURE Early Spring 2020

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HOW CAN I GO MEAT-FREE
AND BEETROOT TO MYSELF?
Greener Greens can help!
The current focus on increasing plant-based eating and
being more aware of where your food comes from is
welcomed by us at Greener Greens, our local growers
and our nutritionists – it fits right in with our core values
of making those small day-to-day changes that can help the
environment, as well as improving our own health, so that
everybody wins!
Sceptics among us worry that plant-based eating and
Veganuary is becoming more of a marketing ploy - and whilst
we welcome the current trend of having a meat-free diet and
eating higher quality, locally produced foods, we also believe
that radical changes in diet should not be made without
understanding what is involved and how to do it successfully
so that you remain healthy and happy.
One of our customers made the change to a vegan diet after
a lifetime of eating meat and dairy and was astounded by the
results as she explains:
A recent switch over the last 6 months to a plant-based
diet has reaped definite benefits to my health and
wellbeing. This has included an improved sleep pattern,
less frequent and less intense migraines, glossy and wellconditioned
hair, more healthy and natural glow to skin
tone. Along the way excess weight has disappeared and
energy levels have improved.
The most amazing part of this journey into adopting
a plant based diet? My firmly entrenched carnivore
husband has dropped all resistance and is a convert too!
Her experience is echoed by many people that we speak to.
They find that the everyday feeling of good health is far greater
than just the science-based health benefits – which include
weight loss, lower blood sugar, improved kidney function, a
lower risk of heart disease and a reduction of arthritis.
Here are a few tips which we have collected from our clients
and nutritionists which will help you to start your journey on
a successful transition to a vegan or vegetarian diet:
• Get enough protein Incorporate legumes, seeds/nuts or
soy foods in each meal
• Add Vitamin B12 Vegetarians source B12 from eggs
and milk, but vegans may need to use supplements or
products such as Engevita
• Eat enough calories Vegetarian/vegan diets tend to be
lower in calories, so make sure that you’re eating enough!
• Drink more water Plant-based diets are higher in fibre
and water is needed to aid digestion
• Get enough iron Iron from plant-based food is less easily
absorbed by the body than that from meat. Eat lentils,
beans, greens, nuts alongside foods rich in Vitamin C to
aid iron absorption
• Get enough calcium for bone density, healthy nails and
hair. Eat kale, broccoli, figs and oranges
• Eat enough Omega 3 fatty acids Often derived from fatty
fish, include chia seeds, walnuts, hemp seeds, flax seeds,
brussel sprouts in a vegan diet
• Use wholefoods, not processed Many plant-based
processed foods do not contain essential nutrients. Cook
from raw ingredients, making larger amounts of a dish
for several days.
If the above sounds daunting see www.forksoverknives.com
and www.pcrm.org for balanced recipes. It’s not as scary as it
sounds!
And remember – those cravings like butter on toast can make
any diet transition daunting but substitutes do exist – and you
may not even notice the difference!
• Dairy Use nut butters or avocado or coconut oil with a
pinch of sea salt on toast, coconut milk in coffee and oat
or nut milk on cereal
• Desserts and cakes Make meringues with chickpea liquid
and coconut sugar, cream from whipped solid coconut
milk and cakes/cheesecakes using dates and maple/agave
syrup
• Meat texture Jackfruit flesh is a very meaty vegan
mainstay and full of nutrients. It is available either plain
or ready marinated
Greener Greens delivers to London, Surrey and Sussex
and is at Horsham Market and Clapham Market weekly.
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