Eating well for the new year

Whether you have made the compassionate decision to try eating a bit more plant-based for the new year, or you’re a well-seasoned vegan that just wants to eat better, our guest blogger, Dr Rebecca Jones, has some tips to help you keep yourself and your family well through 2025.

A vegan diet can be so much healthier than an omnivorous one, but did you notice that I wrote ‘can be’? Whilst filling your plate with vegan junk foods is undeniably better for animals and the planet, your body might not thank you for skipping all the good stuff. So, what do you need to be including in your dishes to make sure your kindness doesn’t make you unwell?

Well, whole-foods is where the good stuff is at. The term ‘whole-foods’ describes those which aren’t overly processed, and are still in pretty much their natural state. So, a healthy vegan plate would be full of vegetables, fruits, nuts, seeds, beans and legumes, rather than a plant-based burger and fries. But when we are making the connection between what we eat and how it can harm animals and the planet, replacing your quarter-pounder with a cruelty-free pattie can help you to make more sustainable changes to your diet, and if it’s just once every week or two, this won’t be causing you too much harm. In fact, despite it not being a ‘health-food’ a vegan burger is still a more healthful option if you’re in the mood for junk food. You’ll be avoiding the cholesterol that comes with beef patties, there’s likely to be less saturated fat in them, depending on what it’s made from, and you won’t be exposing your gut to other harmful substances that come from the digestion of animal proteins, like TMAO which is linked with heart disease, and haem which is linked with some cancers.

Other healthy swaps include switching your mince in a bolognese or a chilli for either lentils, minced mushrooms, walnuts, or just good old chopped veggies. You can consider using soya mince, or even grate a block of tofu and fry this off in place of your mince. Whilst we’re talking about tofu, I just have to tell you that it goes in nearly everything. You can chop a block of firm tofu into little cubes and toss it in corn flour before frying it for a bit of crispy goodness on top of your fried rice, or use it in place of chicken or fish in a lovely creamy pie. Lots of people don’t know this, but silken tofu is brilliant when it’s blended with melted dark chocolate and a little maple syrup for a delicious, healthy alternative to chocolate mousse.

I can’t talk about healthy replacements without mentioning beans. You know what they say about beans; ‘beans, beans are good for your heart, beans, beans….’ well you know the rest. And it’s true, what they say. They are brilliant for your heart, and those other slightly undesired effects? Well that’s your good bacteria in your bowel hard at work getting all the good things out of those little powerhouses of nutrition. I’ve started putting beans in most of my dishes. Even if they aren’t the focal point, I’ll find a bean that works with my flavour profile, throw a tin into the pan, and be satisfied that I’ve added a wonderful big dose of fibre, antioxidants, vitamins and minerals to my dish. Sometimes it really is about what you can add to your meal, not just what you take away.

Another great addition to your daily nutrition is a small handful of nuts and seeds. They are best unroasted and unsalted, and if you’re a night-time snacker, nuts make a great replacement to a bag of crisps which is probably devoid of any significant nutrition. And if you are somebody who hits the sweet stuff at night, then throw in some dried fruit with your nuts. Not only can you add valuable nutrients like the calcium in apricots and figs, but the sweetness is likely to satisfy your cravings, and is a healthy alternative to something like milk chocolate. But if there really is no way that you can live without that chocolate hit, try a good quality dark chocolate. They’re usually vegan, and full of antioxidants, so you don’t need to feel too guilty about enjoying a small portion whilst you’re watching your favourite show.

Becoming vegan is a really exciting time. It’s not about what you are going to miss, or can’t eat any more, but it is about starting the exploration of a world of amazing ingredients and foods. Your body will feel so much better when you’re filling it with vegetables, beans and pulses, and your heart will feel content knowing that you’re making the kinder choice.