Vegan Eat Well Guide

Posted · 14th December 2020
Eat Well Guide

If you’re like us and are giving Veganuary a go this year, then we bet you want to make the experience not only successful but also delicious and nutritious. Well, here at Cauldron, over the years we’ve learnt that the key for a stress-free Veganuary that is bursting with flavour is making sure you’ve got enough time to carefully plan your meals – at least for the first few weeks while you get used to it.

Swapping out big food groups like meat and dairy altogether (basically going “cold turkey”) requires a little bit of thought about what you are going to replace them with to ensure you’re getting all the right nutrients your body needs to thrive.

In this blog post, our in-house healthy eating expert walks you through the Vegan Society’s Vegan EatWell Guide – a great resource to lean on when getting your head around what makes a balanced vegan plate.

Holly Roper

Holly is a Registered Associate Nutritionist and on the UK Voluntary Register of Nutritionists which is governed by the Association for Nutrition. Its purpose is to protect the public and assure the credibility of nutrition as a responsible profession, making her perfectly placed to advise on the topic.

On the whole, the Vegan Society give us lots of general advice including:

  • Try to incorporate elements from each of the sections of the Vegan EatWell Guide to achieve a balanced diet.
  • Eat at least 5 × 80g portions of fruit or veg a day.
  • Incorporate starchy carbohydrates into every meal. Choose wholegrain where possible.
  • Consume a variety of plant proteins and try to eat a protein source in most meals.
  • Eat at least 2 portions of calcium-rich foods a day. An idea of one portion would be 200ml or 200g of fortified plant-based dairy alternatives such as milk or yogurt, 70g (uncooked) calcium set tofu (such as our Organic Tofu Block) or 2 slices of soya/linseed bread, fortified with calcium.
  • Eat omega-3 sources such as walnuts or seeds, or use small amounts of dairy-free, unsaturated spreads or oils such as rapeseed or olive oil.
  • Try to drink 6-8 glasses of fluid per day to keep hydrated. This could be water, sugar-free tea or coffee and unsweetened milk alternatives. Fruit juices and smoothies should not exceed 150ml. This is because high intake of free sugars (released when fruit and veg is blended or juiced can cause tooth decay).
  • Limit foods which are high in saturated fat, sugar and salt.

But where does Cauldron come in and how can we help you build a colourful, balanced vegan plate this January?

Fear no more! There’s not one, but two segments of the Eat Well Guide that we can help you with!

Check out the nutritional information for both of our Middle Eastern Falafels and Organic Tofu Block – both of which make great, healthy cupboard stables this Veganuary!

Tofu and Falafel nutritionals

Falafels and Organic Tofu Block both fit nicely into the beans, peas, lentils and other proteins segment.

Did you know that our Middle Eastern Falafels are also high in fibre and low in saturated fat!

In addition, and this may come to a surprise if you’re new to the category – but our Organic Tofu Block also contains 400mg of calcium per 100g. This is nearly half your daily recommended value for calcium! This is because our tofu is calcium-set… watch out though, not all tofu is! Make sure you check the label.

So there we have it, a whistle-stop tour on how we at Cauldron can join you on your way to a successful, healthy Veganuary journey this year and hopefully see you come back time and time again, even after January is over!


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