Vegetable Pizza
“There’s strong evidence that
eating a whole-food vegan
diet can reduce your risk
of chronic disease.”
— L I SA S I M O N
University found going vegan can reduce
your carbon footprint by up to 73%, largely
because producing plant-based food requires
significantly less farmland than meat and
dairy production.
What do you need to know to get
started? Simon recommends stocking up
on some staples. She tells the Connection,
“Quinoa is a complete protein, so it’s good
to have in the cupboard. Nutritional yeast
should be a staple for every vegan, as you
can add it to anything. And have some
calcium-set tofu in the fridge—you can use
it in stir-fries and curries.”
Vegans should also be aware of particular nutrients. “It’s important to look for
fortified plant-based milks that contain
B12, vitamin D and calcium,” says Simon.
“And aim for one tablespoon of chia or flax
seeds a day, as they are a good source of
omega-3.”
In addition, you should consult with
your doctor before making any big changes
to your diet.
Many of those who take the challenge
find it’s a change that sticks. Last year, 72%
of Veganuary participants said they planned
to continue with a vegan diet after the
month ended.
13⁄4 cups mixed
vegetables
2 garlic cloves,
peeled and crushed
1 tsp dried thyme
2 Tbsp extra-virgin
olive oil
1 Tbsp sun-dried
tomato paste
1 (12-inch)
prepared vegan
pizza base/crust
2 Tbsp vegan
cheese, grated
1 tomato, sliced
Heat the oven to 400 F. Mix the vegetables,
garlic and thyme with olive oil in a roasting pan.
Bake in the oven for 15 to 18 minutes. In the
meantime, spread the sun-dried tomato paste
onto the pizza base. Add the cooked vegetables to the pizza base, sprinkle on the cheese
and top with sliced tomato. Bake pizza in oven
for 8 to 10 minutes. Serve with side salad.
Makes 2 to 4 servings.
Kidney Bean Stew
½ onion, sliced
1 Tbsp extra-virgin
olive oil
1 garlic clove, peeled
and sliced
1 cup of canned
kidney beans,
rinsed and drained
½ bell pepper, sliced
½ eggplant, diced
1⁄2 cup squash, diced
2 Tbsp tomato paste
Salt and pepper,
to taste
Chopped parsley or
chives, to taste
1⁄2 cup brown rice,
cooked
In a pan, sauté the onion in the olive oil over
medium-high heat until it is translucent. Stir in
the garlic and stir-fry for 1 minute. Add the
beans and other vegetables, then stir in
the tomato paste. Add enough water to just
cover the vegetables and season with salt
and pepper. Bring to a boil, then reduce
heat, cover and simmer for 15 minutes. Add
chopped parsley or chives. Serve stew with
rice. Makes 1 to 2 servings.
Recipes courtesy of Veganuary.
Howard Calvert is a writer and author
based in Hampshire, England.
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