Staples & Quick Snacks

Sometimes life is too busy, and vegans, like any other group, need quick 'on the go' foods for when we don't have time to cook. Here are some cheap supermarket finds that I heavily rely on for when I don't have time or can't be bothered to cook.

Sainsbury's economy baked beans are 25p and provide 1 of your 5 a day, 200 calories, and enough protein to keep you full. 1 and a half minutes in the microwave, or you can even have them cold!

At 52p, ASDA's Smart Price Crunchy Peanut Butter is a great sandwich filler that won't break the bank. 

This has got to be one of my greatest  supermarket finds. Sainsbury's Economy Chicken and Mushroom Noodle pot is only 12p and boasts 16g of protein (yes, it's vegan!). Not the healthiest meal in the world, but as an occasional cheap meal it fills you up, and with some added sweetcorn, peas and tvp soya mince, you'll get a high protein meal with 2 of your five-a-day . 

Flapjacks!

Ok, I admit it, I made the golden syrup for a specific reason - flapjacks. I had been craving granola/flapjacks for a few weeks, and it was a toss up between the two. After researching online I found a vegan flapjack recipe than can be made with just three ingredients! 

RECIPE

300g Value Oats

175ml Vegetable Oil (choose rapeseed for Omega 3 if possible)

175ml Golden Syrup

OPTIONAL EXTRAS

Few Pinches Salt (Optional)

Vanilla Extract (Optional)

100g Mixed Dried Fruits/Nuts Chocolate Chips (Optional)

METHOD

1. Preheat oven to Gas Mark 5/190c/375f. Line a deep baking dish (approx 20 x 30cm) with greaseproof paper, put the vanilla essence (optional) oil and syrup in the oven and wait until the syrup becomes liquid. 

2. Remove the dish (CAREFUL!) and mix in oats, fruit (optional) and salt (optional). Ensure mixture is even.

3. Bake on middle shelf until slightly golden for 15-20 minutes.

4. Be patient and allow to cool completely. Once cooled, cut into squares and enjoy with a nice cup of tea!

Syrup!

Syrup! A staple in any cupboard, vegan or non-vegan. But why pay such a high price for a simple mixture of ingredients? Here's two very simple recipes that will contribute towards keeping your vegan cupboard full.

Personally I would recommend the one with citric acid, as the one with lemon juice gives a slight lemon flavour. Citric Acid can be cheaply purchased (around 200g for 50p) from Indian grocery stores.

RECIPE 1

400g Caster Sugar

50ml Lemon Juice

200ml Water

Vanilla Essence (optional)

RECIPE 2

400g Caster Sugar

4g (yes, four) Citric Acid

250ml Water

Vanilla Essence (optional)

METHOD

Mix all ingredients and boil on a medium heat, allowing to boil and wait until colour of golden syrup is achieved, and boil for around 5-10 minutes. Transfer to glass jar to cool. When cool, check consistency. If mixture sets and is too thin, reboil the mixture again for a further 5-10 minutes, if too thick, reheat with extra water as per your discretion. Syrup will take around 4 hours to cool.

TIP

Have your tap running hot water so you can easily wash the pan after you've made the syrup. There's nothing worse than trying to remove the syrup when it's gone back to room temperature!

Hello and welcome to my very first blog post! The whole purpose of this log is to help people discover a world of veganism beyond the expensive meat and cheese substitutes whilst maintaining a diet that is as tasty and nutritionally balanced as possible. There will be recipes, recommendations, reviews and tips in order to show how veganism can be done on the cheap whilst being a thouroughly enjoyable experience. Enjoy!