L-Plate Vegan
,
Viva! s L-Plate Vegan
The pocket guide to animal-free shopping!
L-Plate Vegan
Vegan because?
l the food is amazing
l it saves animals and the
environment – and it’s good
for your health too. Result!
l it’s never been easier – meatfree and free-from food sales
are worth £1 billion pa in the
UK. Vegan products
are an important part of
the market!
Exclusive features:
l easy meals – Quick Fix Meal
ideas from each supermarket
l high street shopping.
Top Twenty best vegan
product lists for each of NINE
major chains!
l independents – on the street
or online
l eating out – ideas when you’re
on the go
l product-based search – from
food to face cream!
l health matters – simple tips
and info
l hidden nasties – what to avoid
l food/cookery queries – expert
help from [email protected] or
0117 944 1000
l and lots more
the pocket guide to
animal-free shopping
£1.90
ISBN 978-0-9561093-9-2
9
780956 109392
L-Plate
Vegan
£1.90
L-Plate
Vegan
the pocket guide to
animal-free shopping
The L-Plate Vegan © Viva!
Viva!, 8 York Court, Wilder Street, Bristol BS2 8QH
www.viva.org.uk
[email protected]
T 0117 944 1000
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L-Plate
Vegan
Whether you are…
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a new vegan
vegan-curious
trying to reduce dairy and eggs
a seasoned vegan in search of instant meals
This guide will help you find an animal-free
alternative wherever you are!
Being vegan has never been easier. Even tiny convenience stores
now stock vegan sausages and soya milk. And statistics show a
huge rise in the sales of meat-free and free-from products, with
over 35 million people in the UK eating vegetarian/vegan more of
the time. Mintel – the prestigious survey company – predicts that
meat-free and free-from food sales will top £1 billion in 2013.
Vegans are an important part of that market.
Veganism is a positive step – you will discover a big new world
of exciting food, rather than ‘giving up’ animal products. It’s
much easier than you think – and not only are you helping to
save animals and the environment but it’s good for your health
too. Result!
Explore vegan recipes of every type, from cakes to cookies,
‘cheese’ to ‘chicken’ and gorgeous ways with veggies! Whether
you are a novice or an experienced cook, you will find plenty of
inspiration on www.veganrecipeclub.org.uk – Viva!’s
celebrated recipe site. With over 500 recipes (and growing),
articles, nutritional information, a blog and dedicated Facebook
page… it’s got the lot.
Disclaimer: This information is accurate to the best of our ability but Viva!
cannot be held responsible for inaccurate labelling or for companies ‘deveganising’ their products.
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Contents
What is a vegan,
anyway? ........................7
Why vegan? Four good
reasons….......................8-11
High street top 20 products and
Quick Fix meal ideas ........12-37
What we DON’T list (intrinsically
vegan products) ...............13
Vegan or allergen-free?..14
l Asda.......................15-17
l Co-op.....................17-19
l Holland & Barrett ...20-21
l Marks & Spencer ....22-23
l Morrisons ...............24-26
l Sainsbury’s..............27-30
l Tesco ......................31-32
l Waitrose.................33-34
l Superdrug .............35-37
• Barry M ..............36
• GOSH .................37
Independents: on the street
and online .....................38
Products by category......39-81
1) Meat and fish
alternatives.............39-46
l Burgers and cutlets.39-40
l Dried products – mixes
and TVP (textured
vegetable protein) ..40-41
l Fish-style ................41
l Meat-style pieces....41
l Mince.....................41
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Pâté........................41-42
Roasts & bakes .......42
Sausages ................42
Seitan and gluten ...44
Slices and rashers ...44
Tempeh ..................44-45
Tofu........................45-46
2)
Ready-made foods 47-71
l Bread .....................47
l Breakfast cereal ......47-49
l Canned savoury food
(not soup) ..............49
l Pastry .....................50
l Pasta and noodles ..50
l Pies and pasties ......50
l Ready meals ...........51
l Salad ......................51
l Savoury snacks .......51-52
l Soup ......................52
3)
Dairy and egg
alternatives.............53-56
Cheese ...................53
Cream ....................53-54
Custard ..................54
Egg ........................54-55
Margarine ..............55
Milk........................55-56
Yoghurt..................56
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L-Plate
Vegan
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Sauces, dressings, dips
and condiments .....57-63
Condiments............57
Cooking sauces ......57-60
• British .................57
• Chinese ..............58
• Indian .................58
• Italian .................59
• Japanese ............59
• Mexican .............59
• Thai ....................59-60
Dipping sauce ........60
Dips........................60
Gravy .....................60
Pesto ......................61
Pickle and chutney .61
Salad dressing ........62
• Mayonnaise ........62
• Salad cream........62
• Vinaigrette..........62
Table sauce.............62-63
Sweet stuff.............64-71
Biscuits ...................64
Cakes, pastries
and baking.............64-67
Chocolate...............67-68
Confectionery.........68-69
Desserts, chilled......69
Desserts, frozen......69
Desserts, long-life...69
Sugar and other
sweeteners .............70-71
6)
Toiletries,
cosmetics, medicines
and vitamins...........72-75
7) Contraceptives .......74
8) Feminine hygiene ...74-75
9) Household cleaning
products.................75
10) Candles ..................75
11) Clothing and shoes 76-78
12) Booze.....................79-81
Eating out ......................82-84
l Chains and
independents .........82
l On the move ..........82-84
• Motorway ..........82-83
• Bus and railway
stations ..............84
• Airlines ...............84
• Airports ..............84
Health matters ..............85-90
l Nutritional basics....85-90
• Calcium ..............85-86
• Iron and
vitamin C............86-87
• Protein................88
• Vitamin B12 .......89
New ingredient list ........91-93
Hidden nasties – things
to avoid .........................94-96
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FOX HALL VEGAN B&B
@ Prizet Stables,
Helsington, Kendal
Cumbria, LA8 8AB
Tel. Sylvia or Chris on
015395 61241
Email: [email protected]
Website: www.fox.hall.btinternet.co.uk
We are 2 miles south of Kendal, South Lakes, 10 mins by car from M6
junction 36, 20 mins from Windermere on the A591 & 10 mins from
Oxenholme railway station.
¸ 4 Guest Rooms, all en-suite
¸ Evening Meals available
¸ Children very welcome
¸ Organic food
¸ Special Diets catered for
¸ Vegan Cookery Courses
Our nearest tourist attractions are Levens Hall
& Sizergh Castle. There are good local walks
along the Lancaster to Kendal Canal towpath,
River Kent and into Levens Park as well as
Scout Scar & The Helm.
Registered by the Vegan Society
“A no-smoking, eco-friendly family home with organic food where children
are always welcome”
Please visit our website for more up-to-date information on accommodation,
availability, location, menus, cookery courses and much more!
L-Plate
Vegan
What is a vegan,
anyway?
l Someone who eats a huge range of delicious food!
l Someone who doesn’t eat, wear or use anything that comes
from any animal, dead or alive.
That means ‘no thanks’ to:
l meat (beef, lamb, pork, goat etc) – or anything from them
(pâté, bacon, brawn etc)
l poultry (chicken, turkey, duck, goose, pheasant etc) – or
anything from them (chicken liver; foie gras etc)
l fish or fish roe (caviar etc)
l water creatures, sea or fresh-water (prawns, oysters, crabs,
lobsters, mussels etc)
l by-products from animals such as gelatine, animal fat (lard),
isinglass (fish bladders), lanolin (sheep’s wool – often from
slaughtered sheep)
l dairy (milk, cheese, cream, yoghurt, crème fraiche etc)
l eggs
l by-products from dairy or eggs such as whey, skimmed milk,
casein, albumen
l honey – because bees are frequently killed during its
production. And it’s their food, not ours!
l leather, wool or silk – a lot of wool comes from slaughtered
sheep. Leather and silk involve death for creatures
l cosmetics or toiletries that contain animal substances
And see page 94-96 for a more comprehensive list!
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Why vegan?
Four good reasons
1. It’s good for you
Science is on our side! All major health organisations from the
World Health Organisation (WHO) to the British Medical
Association (BMA) and the American Dietetic Association (ADA)
agree that a vegan diet reduces the risk of:
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heart disease
high blood pressure
stroke
diabetes type two
some cancers – especially breast, prostate, colorectal
rheumatoid arthritis
kidney stones
asthma
allergies
It also reduces the chance of you contracting food poisoning to
almost zero. And of course you avoid all those chemicals and
antibiotics that are pumped into animals.
For further information see:
Viva! Guide 7 – Your Health in Your Hands
www.viva.org.uk/yourhealth
Viva! Guide 2 – Stop Bugging Me
www.viva.org.uk/stopbuggingme
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L-Plate
Vegan
2. It’s good for the animals
If you’re already a vegetarian you’ve undoubtedly helped reduce
animal suffering, but the dairy industry is strongly linked to the
meat industry. Also, egg-laying hens are killed at 18 months to
two years for ‘low-grade’ meat. Here are some more reasons:
l Cows must be repeatedly made pregnant for the production
of milk.
• Their babies are either killed at one or two days old or
reared for veal, beef or milk.
• Dairy cows are killed between four-five years because they
are too worn out to produce enough milk for the industry’s
demands. Naturally, they would live until at least 20.
• Each year some 150,000 dairy cows are still pregnant
when killed in the UK.
l Goats kept for milk are also killed prematurely for goat meat
– often by religious slaughter methods for an ethnic trade.
l Sheep – the males are slaughtered when very young and
their bodies sold as lamb; the females are slaughtered when
they become too weak to bear more lambs.
l Chickens (and ducks, geese etc)
• Caged egg production: hens are imprisoned in cages, row
upon row.
• Since only the females lay eggs, up to 40 million day-old
male chicks are killed every year in the UK alone.
• Free range, barn eggs and other such welfare labels are
no guarantee that eggs are cruelty-free – large scale
commercial production can mean thousands of hens on
the floor of a shed never finding their way outdoors.
• RSPCA’s Freedom Food symbol approves factory farms so
is no guarantee that hens are genuinely free range.
• Whether battery, free range or organic, all laying hens are
killed prematurely when they are too worn out to lay
enough eggs for the industry. Their bodies are made into
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stock cubes, soups, baby food or pies.
• Eggs marked ‘free range’ and ‘Approved by the Soil
Association’ does mean that animal welfare standards are
higher than the norm (but the male chicks are still killed).
For further information see:
Viva! Guide 11 – A Matter of Life and Death.
www.viva.org.uk/guides/animals
3. It’s good for the environment
Cycling to work is good but a vegan diet is miles better.
l Meat and dairy produce more greenhouse gases than all the
world's transport put together. The billions of cows and
other animals which humans breed for profit produce
massive quantities of gas – farts and belches, in other
words! This gas is actually nitrous oxide and methane, which
contributes hugely to global warming.
l Forests across the world are destroyed to farm or grow feed
for farmed animals and so are British woods and hedgerows.
This is the number one cause of loss of wildlife species
worldwide.
l We could produce far more plant foods to feed humans in
the UK instead of using most of it to feed animals.
l In addition, the soil is poisoned with chemicals to increase
crop production that is destined for animal feed.
l Organic or not, animals poo and wee in mighty quantities.
As a result our waterways are polluted with livestock slurry.
For further information see:
Viva! Guide 9 – Planet on a Plate
www.vivashop.org.uk/books/planet-plate-guide and
www.viva.org.uk/hot
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L-Plate
Vegan
4. It’s good for the planet’s people.
l 800 million people are hungry and there’s no need!
l We could easily produce enough food to feed everyone if
only we stopped feeding all the crops to the animals.
l Richer countries are eating more and more meat. This, plus
recent crop failures, means that global food shortages are
predicted to get even worse: more people will starve across
the world.
l 100kg of plant protein produces only 9kg of beef protein or
31kg of milk protein. Doesn’t it make sense to just eat the
plants?!
For further information see:
Viva! Guide 12 – Feed the World.
www.vivashop.org.uk/books/feed-world-guide
11
High street top 20
products and Quick Fix
Meal ideas
While Viva! does its best to promote independents, the reality is
that many towns and cities in the UK have lost many of their
small businesses. Supermarkets are major players who have taken
over most of the UK’s food production and distribution.
www.tescopoly.org offers an alternative point of view. Also,
you may start to find out more about food manufacturers – eg
some vegan products are manufactured by non-vegan companies
who are unethical in other areas. But don’t feel you need to do
everything at once! Start off simply, have fun and don’t worry –
any fine-tuning you want to do can come later.
In the meantime, supermarkets do offer an increasingly wide
range of vegan food…
l We list each supermarket’s own brand where possible but,
of course, they sell vegan products from other companies.
l Aldi, Lidl, Netto or Spar are not included, mainly because
they hold smaller stock lines and/or lack a vegan list.
However, these shops often sell quality products at bargain
prices – Lidl’s nuts and wraps spring to mind!
l Larger supermarket branches sell a wider range of vegan
products – a small local store may not sell everything listed
here.
l Free-from and ethnic sections are good places to start
looking as well as the more obvious vegetarian and
wholefood areas.
l Most of the major supermarkets offer a vegan list online or
by email, which is updated regularly (we’ve given a link
where possible).
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L-Plate
Vegan
l Companies may delete or replace products and brands
without warning so don’t blame us if they no longer sell a
product!
l When in doubt, always read the packet – or ask in-store
customer services.
What we DON’T list
(instrincally vegan products):
l cooking oils. Rapeseed, olive, ground nut, sesame, sunflower
or plain
l fresh vegetables and fresh fruit. Most tinned varieties are
vegan, as are the frozen varieties
l jam and marmalade
l nuts and seeds
l nut and seed butters (peanut, cashew, almond, pumpkin
seed, tahini etc)
l pasta/noodles. These are usually vegan but watch out for
egg in fresh varieties or some dried such as tagliatelle or egg
noodles
l plant milks, eg soya, nut, oat, rice
l pulses – beans, peas and lentils. Buy them dried, tinned,
frozen or in pouches without other ingredients added
l rice and other grains – unless they are part of a dish or
packet with other ingredients
l soya sauce. Tamari is wheat/gluten-free, shoyu isn’t, but
both are kitchen wizards
l tea and coffee. Basic types don’t add anything dodgy. A tiny
handful of herb teas may have added honey; hot chocolate
may have added dairy (whey or milk powder). Cocoa is
always vegan.
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Vegan or allergen-free?
If an item has no animal ingredients in it but the packaging
states may contain traces of milk/egg… this means the item
is most likely vegan.
Companies who make a variety of foods have to clean
the production lines between different batches, eg foods
containing nuts, soya, dairy etc. For example, a chocolate
manufacturer may make a batch of non-vegan milk
chocolate then clean the line and make a batch of vegan
dark chocolate!
Although the lines are cleaned scrupulously, there is
always the risk of microscopic traces and companies have a
legal obligation to warn allergy sufferers about possible
cross contamination. From an ethical point of view, most
vegan groups agree that this is an acceptable compromise.
While it is undoubtedly better to support dedicated vegan
companies, it isn’t always practical. Being able to buy items
from mainstream companies widens the choice of products
available to vegans. As ever, when in doubt, check with the
manufacturer.
For further information see the Vegan Society’s useful
article. www.vegansociety.com/about/policies/allergylabelling.aspx
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L-Plate
Vegan
Top 20
We have chosen our top 20 vegan items from each supermarket
– obviously they sell much more! We’ve also given you quick
meal ideas for each supermarket.
Asda top 20
www.asda.com T: 0800 952 6060
A list for summer 2012 was spotted on a vegan website
www.c-a-l-f.com/easy-vegan – yet a nice (and vegan!) Asda
customer services person told us the company had stopped
compiling a vegan list. We chose the following vegan items:
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Asda Vegetarian Spicy Bean & Nacho Burgers
Asda Vegetarian Falafels
Asda Vegetable Hotpot
Asda Vegetable Goulash Crispbakes
Asda Lemon & Herb Piri Piri Quarter Pounders
Asda Chicken-style Pieces
Asda Vegetarian Mince
Asda Meat-free dried mixes: Mexican Chilli; Sausage; Falafel;
Lincolnshire Sausage. Cheap and handy! Replace egg in
packet instructions with 1-2 tbsp sieved gram flour mixed to
a smooth paste with a little water
Asda Patatas Bravas
Asda Cous Cous Harissa Chickpea Salad
Asda Edamame Bean Salad
Asda White Bean & Pepper Hummus (plus many others in
the hummus range)
Asda Fresh Soups: Chunky Vegetable Goulash; Extra Special
Miso & Vegetable Soup; Good For You Roasted Red Pepper
& Haricot Bean Soup; Good For You Spicy Lentil &
Vegetable Soup
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14. Asda Eco-Friendly Double Concentrated Liquid Wash – the
website declares that it’s vegan. Sadly, other products in the
range are not defined as such.
15. Linda McCartney: Sausage Rolls; Sausages; Country Pie;
Mushroom & Ale Pie; Veggie Mince
16. Innocent Veg Pots – most are vegan bar one or two – check
the label
17. Free From Chocolate Bar
18. Choices, Caramel-flavoured
19. Goody Good sweets (but check, as some of their range
contains beeswax)
20. Tofu
• Plain – Cauldron Firm
• Pieces, Marinated – Cauldron
• Silken – Mori-nu
Asda Quick Fix Meal 1. Mexican-style. 7-10
minutes
Asda Vegetarian Spicy Bean & Nacho Burgers and Asda Patatas
Bravas. Microwave these according to packet instructions. Serve
with a dollop of Alpro plain vegan yoghurt plus a green salad
with avocado.
Asda Quick Fix Meal 2. Italian-style. 10-15
minutes
Asda Rigatoni pasta – cook enough for your meal. Meanwhile, fry
half a red onion with crushed garlic – cook for 2-3 minutes, add
½-1 pack of Asda Mixed Pepper Stir-Fry. Stir in some Asda
Chicken-style Pieces and sauté everything for another 2-3
minutes. Finally, stir in a pasta sauce such as Asda Chosen by You
Tomato & Olive Stir-In Pasta Sauce or Loyd Grossman Tomato &
Basil. Drain the pasta, mix it into the sauce and serve hot.
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L-Plate
Vegan
Asda Quick Fix Meal 3. Middle Easternstyle. 5 minutes
Asda Vegetarian Falafels – warmed through for a minute or two
in the microwave. Toast some pitta bread. Serve the falafels and
pitta with Asda White Bean & Pepper Hummus and Asda
Edamame Bean Salad – plus instant tomato salad: slice up a
tomato, chop a few leaves of fresh basil and sprinkle on top. Add
a drizzle of olive oil and salt.
Co-op
www.co-operativefood.co.uk T: 0800 0686 727
The Co-op’s own-brand labelling system makes vegan shopping
easier. As well as food, their own-brand booze includes many
vegan-friendly wines, beers and ciders and they also do a small
cruelty-free range of toiletries and cleaning products. They will
also send a vegan list if you contact them. However, their range
of vegan products overall is more limited than the other major
supermarkets, partly because they tend to have smaller branches.
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Co-op Onion Bhajis
Co-op Takeaway Bombay Potatoes
Co-op Takeaway Pilau Rice
Co-op Indian snacks
Co-op Hummus (not Moroccan)
Co-op Frozen Onion Rings
Co-op Doughnuts: Jam; Custard
Co-op Fruit Pies: Apple; Cherry
Co-op Frozen: Raspberries; Summer Fruits
Co-op Fresh Soups: Garden Vegetable Soup with Barley; Limited
Edition Summer Vegetable Broth; Limited Edition Winter Root
Vegetable & Lentil Soup; Pea & Mint Soup; Limited Edition
Moroccan Spiced Chickpea Soup; Three Bean & Italian Tomato
Soup; Tomato & Chilli Soup; Tomato & Lentil Soup
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11. Co-op Christmas Puddings: Rich Fruit Christmas Pudding;
Truly Irresistible Christmas Pudding
12. Co-op Gravy Granules: Gravy Granules; Gravy Granules
For Meat
13. Co-op Peruvian Dark Chocolate with Dried Sweetened
Cranberries
14. Co-op Tinned Pulses – assorted
15. Co-op Chocolate Cake Mix – see page 66
16. Tofu: Cauldron Plain Firm
17. Margarine: Pure
18. Linda McCartney Country Pies
19. Thai Taste Thai curry pack
20. Innocent Veg Pots – most are vegan but check the label
Co-op Quick Fix Meal 1. Italian-style.
10 minutes
Co-op Truly Irresistible Pennoni Rigate cooked and drained. Stir in
Co-op Truly Irresistible Sun-Dried Tomato and Basil Pasta Sauce,
tinned kidney beans and chopped olives. Serve with rocket salad
and balsamic dressing.
Co-op Quick Fix Meal 2. Indian-style.
10-15 minutes
Starter: Co-op Onion Bhajis served with mango chutney – warm
through in oven or microwave
Main: Microwave Co-op Takeaway Bombay Potatoes served with
Co-op Takeaway Pilau Rice. Make a second curry by mixing 1 tin
of chickpeas with a jar of Co-op Healthy Living Jalfrezi Cooking
Sauce and a large handful of fresh baby spinach – cook for about
2-3 minutes on the stove. If desired, add steamed vegetables
from the Co-op mixed vegetable pack.
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L-Plate
Vegan
Co-op Quick Fix Meal 3. Pie and Mash.
30 minutes
Pre-heat the oven. Prepare the potatoes and boil with a little salt.
Bake Linda McCartney Country Pies in the oven. Prepare any
vegetables you want – steam or microwave. Make Bisto gravy.
Drain the potatoes then mash with soya milk and Pure margarine.
Serve the pie, vegetables, mash and gravy hot.
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Holland & Barrett
www.hollandandbarrett.com
T: 0870 606 6605 (this is for H&B’s mail order service – there is
no central number for store queries. Alternatively, phone your
local branch.)
Many H&B sell a good range of foods while some have ditched
their frozen and/or chilled range, so check your local branch!
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Amy’s: Bean & Rice Burrito; Indian Vegetable Korma; Black
Bean Enchilada
Fry’s: Hot dogs
Fry’s: Chunky Strips
Fry’s: Breaded Schnitzels
Fry’s: Sausages
Fry’s: Burgers – Chicken-style and Traditional
Fry’s: Chicken-style Nuggets
Fry’s: Poloni
Fry’s: Pies – Country Mushroom and Pepper Steak-style
Garden Lites: Courgette Portabello
Mama Cucina: Vegetable Pizza; Vegetable Quiches; Cheesecake
Real Eat: Chicken-style Pieces
Redwood Pizzas – Cheezly & Tomato; Meatless Feast. Porkstyle Sausage Rolls; Meatless Meatballs
Swedish Glace Ice Cream: assorted flavours
Vegetarian Choice: Lincolnshire Sausages
Alpro yoghurt: assorted flavours
Redwood: Cheatin Slices, assorted, eg Chicken-style;
Redwood Cheezly: assorted flavours including Soya-Free;
Redwood Roasts, assorted
Holland & Barrett: Vegetarian Jumbo Sos Roll; H&B
Porkless Pie
VegOut pastry slices: Steakless Bake; No Chorizo &
Mexican Bean
Free & Easy: Dairy-free Cheese Flavour Mix
L-Plate
Vegan
H&B Quick Fix Meal 1. Vegan Caesar-style
Salad. 10 minutes
Fry half a pack of Fry’s Chunky Strips. Mix a couple of
tablespoons of Plamil or other vegan mayo with a little soya or
rice milk to thin down. Add the strips and mayo to a large green
salad and mix everything well. Top with croutons and toasted
seeds. Serve with crusty bread.
H&B Quick Fix Meal 2. USA All-day
Breakfast. 20 minutes
Cook Fry’s Hot Dogs in a little oil for a few minutes – and steam
some broccoli or other vegetables of your choice. And perhaps
some baked beans and toast! McCain’s Hash Browns are another
American-style addition – not sold by H&B however. Serve
everything hot with tomato ketchup on the side.
H&B Quick Fix Meal 3. Quiche-style. 30
minutes (mostly baking time)
Mama Cucina Quiche served with Garden Lites’ Courgette
Portabello and steamed green veggies or a green salad.
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Marks & Spencer
www.marksandspencer.com T: 0845 609 0200
They provide a vegan list which is regularly updated
www.health.marksandspencer.com/uploads/pdfs/vegan.pdf
M&S is great for lunches/snacks – their mixed salads in particular
are excellent, but watch for feta/yoghurt/honey in dressings!
Many of their vegetarian main meals are unsuitable for vegans
but they do sell a lot of vegan-friendly booze.
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M&S Cauliflower & Chickpea Curry
M&S Spiced Red Lentil Kofte with Tabbouleh
M&S Tuscan Bean, Pasta & Vegetable Stew
M&S Braised Vegetable Casserole with Mini Parsley
Dumplings
M&S Ratatouille
M&S Valencia Vegetable Paella
M&S Meat Free Soya Mince
M&S Mediterranean Vegetable Pasta with Red Pepper Sauce
M&S Mexican Bean & Butternut Chilli Snackpot
M&S Smoothies: Passion Fruit; Super Berry
M&S Jellies: Raspberry; Mojito; Peach Melba; Fresh Fruit;
Pina Colada; Pomegranate & Elderflower; 3 Mini Retro Jellies
(multipack)
M&S Margarine: Sunflower Spread; Sunflower Spread Light
Dairy-free
M&S Salads: Asian Slaw & Mango Rice Salad with Edamame
Bean Dip; Orzo Pasta Dual Tray; Orzo Pasta with Slow
Roasted Tomatoes; Cous Cous with Roasted Butternut
Squash; Superwholefood Shaker Salad
M&S Large Deli Salads: Roasted Vegetable Cous Cous; Rice
Lentil & Aubergine; Edamame Bean
M&S Hummus, assorted flavours; Reduced-fat with Carrot
Batons (one portion)
M&S Fresh soups: Tomato & Basil; Super Green; Summer
L-Plate
Vegan
Minestrone; Super Beetroot
17. M&S Wraps: Red Pepper Hummus Wrap; Sweet Chilli
Vegetable Sushi Wrap
18. M&S Lemon Sorbet (freezer)
19. M&S Vegetable Spring Rolls; Oriental Vegetable Selection
(freezer)
20. M&S Green Thai Curry Cooking Sauce
M&S Quick Fix Meal 1. Gourmet Salad
Platter. 5 minutes
M&S Large Deli Salad – Roasted Vegetable Cous Cous plus M&S
Large Deli Salad – Edamame Bean. Serve with M&S Super Green
Bowl Salad plus M&S Chilli & Coriander Dressing. M&S Peach
Melba Jelly Dessert (sold in a pot) for pudding!
M&S Quick Fix Meal 2. Winter Warmer. 20
minutes
M&S Braised Vegetable Casserole with Mini Parsley Dumplings,
served with oven-baked M&S Maris Piper Onion Rosti and one of
their prepared green vegetable selection, steamed or microwaved.
M&S Quick Fix Meal 3. Mediterranean-style.
10 minutes
M&S Ratatouille with added chickpeas or kidney beans. Serve
with M&S Cous Cous with Roasted Butternut Squash plus
steamed/microwaved spinach or broccoli.
23
Morrisons
www.morrisons.co.uk T: 0845 611 6111
Sadly, Morrisons has no vegan list but hopefully this will change
soon!
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Morrisons Antipasti range in jars: Roasted Red Peppers;
Mixed Chilli Peppers; Chargrilled Artichokes; Chargrilled
Aubergines; Sun-dried Tomatoes; Mixed Mushrooms; Olives
– assorted; Sliced Jalapeno Chillies
Morrisons Wholefoods Ready to Eat: Spelt, Lentils & Brown
Rice; Quinoa, Cereals & Kidney beans; Puy Lentils
Morrisons Pulses, good range of tinned, eg Black-eyed Peas;
Borlotti Beans; Chickpeas; Whole Lentils – plus Mixed
(unflavoured) Beans: Indian Salad mix; Oriental Salad mix;
Mexican Salad mix. Also Curried
Morrisons chilled snacks: Mini Indian Selection; Vegetable
Samosas; Vegetable Spring Rolls
Morrisons chilled Dahl & Roasted Vegetables
Morrisons frozen: Butternut Squash & Nut Roasts; Vegetable
& Tomato Bakes
Morrisons Meat Free: Chicken-style Pieces; Veggie Mince
(Rest of range not vegan)
Morrisons Wholefood Salads: Giant Couscous & Chinese
Edamame; Roasted Beetroot, Bulgur & Braeburn Apple
Morrisons Pastry, fresh and frozen: Puff or Shortcrust
Morrisons Savers biscuits: Bourbon; Digestives; Ginger; Fruit
Shortbread; Rich Tea
Morrisons breakfast cereals: Wholewheat Muesli; Cranberry
Wheats; Blueberry Wheats; Savers Bran Flakes
Morrisons Finely Chopped Tomatoes in cartons: Chilli; Herb;
Olive Oil; Roasted Garlic & Onion; Plain
Linda McCartney Sausages; Country Pies
Tofu: Cauldron Plain Firm
Margarine: Pure and Vitalite
L-Plate
Vegan
16. Swedish Glace,
vanilla
17. Alpro Soya
Desserts, assorted
flavours; Alpro
custard
18. Discovery: Fajita
kit; Enchilada kit.
Others items in
the range are
vegan but check
labels
19. Loyd Grossman:
Balti Sauce (many
of the Italian
range too but
check labels)
20. Seeds of Change:
Organic Classic
Bolognese;
Organic Tomato & Basil
Morrisons Quick Fix Meal 1. Italian Antipasti
Salad Platter. 10 minutes
One bowl of Morrisons Mixed Leaf Salad with added cherry
tomatoes, grated carrot and cucumber. One bowl of microwaved
Morrisons Wholefoods Ready to Eat Quinoa mixed in with
Morrisons Wholefoods Ready to Eat Puy Lentils. Top with a
handful each of Morrisons Chargrilled Artichokes and Morrisons
Chargrilled Aubergines – or roasted red peppers and olives. Serve
with wholemeal pitta and a little hummus if desired.
25
Morrisons Quick Fix Meal 2. Roast Dinner.
20-30 minutes
Morrisons Butternut Squash & Nut Roasts; serve with homecooked mashed potatoes; steamed broccoli or other veg*; Bisto
(red tub) gravy.
*Many microwaveable ready-to-eat veg contain butter, cream or
other non-vegan ingredients.
Morrisons Quick Fix Meal 3. Mexican-style.
15-20 minutes
Discovery Enchilada Kit. Gently fry half a pack of Morrisons Stirfry Mix with peppers. Add 100g/generous 3oz of Morrisons
Veggie Mince or Morrisons Chicken-style Pieces plus half a tin of
kidney or pinto beans and cook for a few minutes along with the
packet of spices from the kit, stirring occasionally. Add the sauce
from the kit and mix everything well. Let it cook for about 5
minutes on a low heat, stirring occasionally. Meanwhile, steam
lots of green veggies – broccoli, cabbage etc – or else make a
green leaf and avocado salad. Warm through the corn tortillas in
the enchilada kit and serve with the rest of the meal.
26
L-Plate
Vegan
Sainsbury’s
www.sainsburys.co.uk T: 0800 636 262
They have a vegan list which is updated regularly.
www2.sainsburys.co.uk/food/allergies-intolerances/productguides/product_guides.htm
Sainsbury’s has a good range of vegan foods and is increasingly
labelling its own brands, though not always consistently. Many
of their own-brand wines are labelled vegan.
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Sainsbury’s Butternut Squash & Moroccan-style Cous Cous
Sainsbury’s Indian Baby Corn & Pepper Masala
Sainsbury’s Channa Masala
Sainsbury’s Indian Vegetable Jalfrezi
Sainsbury’s Mini Onion Bhajis
Sainsbury’s Vegetable & Bean Chilli
Sainsbury’s Red Tomato Rice
Sainsbury’s Mixed Olive Antipasti
Sainsbury’s Free-from Spread (margarine)
Sainsbury’s Thin & Crispy Pizza Bases – and Sainsbury’s Pizza
Sauce Topping
Sainsbury’s Salad Pots including: Beetroot; Tomato & Basil
Pasta; Jewelled Cous Cous; Carrot & Poppy Seed; Four Bean;
Roasted Vegetable Couscous; Chargrilled Vegetable Pasta;
Tomato & Jalapeño Pepper Pasta; Bulghur Wheat & Carrot
Sainsbury’s Salad Dressings: Organic French Dressing; French
Dressing; Be Good To Yourself Vinaigrette (low-fat);
Balsamic; Mango, Lime & Chilli
Sainsbury’s Meat-free: Nut Cutlets; Spicy Bean Quarter
Pounders; Basics Vegetable Sausages; Meat-free Sausage
Rolls; Meat-free Sausages; Moroccan-style Burgers;
Vegetable Quarter Pounders
Sainsbury’s Instant Noodle or Pasta Pots: Chicken Noodles;
Vegetable Flavour; Chicken Curry Flavour; Instant Noodles
Chicken Flavour; Basics Chicken Curry Flavour; Basics Pasta
27
Shells in a Tomato & Onion Sauce Mix
15. Sainsbury’s Cranberry, Orange & Port Sauce
16. Sainsbury’s Dips: Be Good To Yourself Reduced-fat
Guacamole; Chunky Salsa Dip; SO Organic Houmous; Be
Good To Yourself Reduced-fat Mini Houmous Snack Pots and
regular tub; Caramelised Onion Houmous; Basic Houmous;
Piri Piri Houmous; Sweet Harissa Houmous; Topped Supreme
Houmous; Topped Cannellini Bean Houmous; Roasted Carrot
& Coriander Houmous; Pea & Mint Houmous
17. Sainsbury’s Pastry: Puff Pastry Block 500 gram; Puff Pastry
Ready Rolled; Lighter Shortcrust Pastry Ready Rolled;
Shortcrust Pastry Ready Rolled; Filo
18. Sainsbury’s Biscuits: Oaty; Digestives; Be Good To Yourself
Reduced-fat Ginger Snaps; Cranberry Oaty Mini; Chocolate
Oaty Mini; Basics Ginger Snaps; Ginger Snaps; Morning Coffee
19. Sainsbury’s Jelly Desserts: Mandarin; Raspberry
20. Sainsbury’s Belgian Cooking Chocolate, Plain – good value
and at 50% cocoa solids nice enough to eat on its own!
Sainsbury’s Quick Fix Meal 1. Pizza with
Houmous or Vegan Cheese. 10 minutes
Pre-heat oven according to pizza base packet instructions. Spread
Sainsbury’s Pizza Sauce on a Sainsbury’s Thin & Crispy Pizza Base.
Add sliced mushrooms plus Sainsbury’s Pitted Natural Black Olives
and Sainsbury’s Chargrilled Red Peppers. Dot some Sainsbury’s
Houmous over the vegetables (regular or cannellini bean
flavour).* Bake in the oven for 10 minutes or until the base is
properly cooked. Serve with Sainsbury’s Italian-style Salad mixed
with Sainsbury’s Watercress.
*Alternatively, grate melting vegan cheese such as Redwood
Melting Mozzarella – not available from Sainsbury’s at time
of writing.
28
n
r
e
u
x
o
t
y
e
k
a
,
m ! s chocolatesstop
hop
viva
Gooey n’ Chewy ‘Milk’ Chocolate
Snack-size bars crammed with
roasted nuts, toasted coconut and
vanilla caramel.
Dreamy n’ Creamy
White Chocolate
Dairy-free squares of
white chocolate topped
with strawberries,
raspberries, coconut and
sugar rice crisps.
Crunchy n’ Munchy Dark
Chocolate Snacks
Tiny morsels of toasted soya beans
and pumpkin seeds covered in organic
dark chocolate.
,
Get your chocolate fix at Viva! s dedicated vegan shop
www.vivashop.org.uk
Order online or call 0117 944 1000 (Mon-Fri, 9am-6pm)
Sainsbury’s Quick Fix Meal 2. Thai-style.
15 minutes
Put rice on to cook according to packet instructions. Dry rice
takes 11 minutes. (If using another type, eg Sainsbury’s White
Rice Microwavable Bags, check packet instructions.) Meanwhile,
sauté a pack of Sainsbury’s Taste the Difference Aromatic Stir-fry
Vegetables. Mix in Thai Taste Green Curry Meal Kit (includes
coconut milk). Simmer gently until the vegetables are just tender.
Mix in a pack of Cauldron Marinated Tofu Pieces and serve the
curry with the cooked, drained rice.
Sainsbury’s Quick Fix Meal 3. Chinese-style.
7-10 minutes
Cook Sainsbury’s Rice
Noodles (fresh)
according to packet
instructions.
Meanwhile, lightly fry
a pack of Sainsbury’s
Basics Stir-fry
Vegetables. Stir in
Sainsbury’s Hoisin &
Garlic Stir-fry Sauce
and a pack of
Cauldron Marinated
Tofu Pieces and/or a
few handfuls of
frozen peas.
30
L-Plate
Vegan
Tesco
www.tesco.com T: 08457 22 55 33
Tesco has a vegan list which is updated regularly
http://realfood.tesco.com/healthy-eating/vegetarian-andvegan-diets.html
It also sells a substantial free-from and meat-free range, some of
which is suitable for vegans. Its free-from dairy range includes
soft and hard vegan cheese and yoghurt. Some of its ethnic
chilled and frozen meals are also suitable for vegans.
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Tesco Free-from Cheese Alternative Spread: Soya Mild; Soya Medium
Tesco Free-from Cheese Alternative, Creamy Original; Creamy
Cheddar; Creamy Garlic & Herb; Creamy Sweet Chilli
Tesco Free-from margarine: Free-from Soya Spread; Freefrom Sunflower Spread
Cream Alternatives: Alpro (long life or fresh)
Tesco Free-from Milk Alternatives: Soya (fresh, long life,
sweetened, unsweetened); Rice; Coconut; Coconut &
Chocolate Milk; Hazelnut; Chocolate Shakes
Tesco Natural Alternative to Yoghurt: Cherry; Mango;
Passion Fruit; Mixed Berries
Tesco Toi Mushroom & Pea Masala
Tesco Toi Gobi Aloo
Tesco Pilau Rice
Tesco Mini Indian Selection
Tesco Free-from Desserts: Chocolate; Vanilla; Crème Caramel
Pastry: Tesco Ready Rolled Shortcrust; Ready Rolled Puff;
Ready Rolled Light Shortcrust; Ready Rolled Light Puff
Tesco Trattoria Verdi Gnocchi
Tesco Wholegrain Microwave Rice – brown rice in a ping!
Tesco Meat-free Range: Value Vegetable Burger; Falafels;
Mexican Style Salsa Bake; Curry Bakes; Vegetable Quarter
Pounders; Vegetable Fingers; Nut Cutlets; Mexican Style
Bean Burgers; Meat-free Mince; Chickpea & Barley Gumbo
31
16. Tesco Vegetable Spring Rolls
17. Tesco Houmous & Carrot Chutney Sandwich
18. Tesco Gravy: Vegetable Stockpot; Oak Lane Vegetable Gravy
Granules; Onion Gravy Granules; Reduced Salt Gravy
Granules; Vegetable Gravy Granules
19. Tesco Casserole Packet Sauces: Spanish Chicken Recipe Mix;
One Pot Slow Cooked Beef Seasoning; Garlic & Herb
Chicken Recipe Mix; Hunters Chicken Sauce; Sundried
Tomato & Cinnamon Sauce (these don’t contain meat,
despite their names! Try them in vegan casseroles, replacing
the meat with tofu, beans or vegan ‘chicken’ pieces)
20. Tesco Thai Curry Pastes: Yellow; Green; Red
Tesco Quick Fix Meal 1. Italian-style. 5-10 minutes
Tesco Trattoria Verdi Gnocchi topped with Tesco Chargrilled
Vegetable Sauce (add half a tin of Tesco Cannellini or Tesco
Haricot Beans for protein). Served with Tesco Rainbow Stir-fry.
Tesco Quick Fix Meal 2. Chinese-style. 10 minutes
Tesco Vegetable & Beansprout Stir-fry cooked in a wok or deep
frying pan with Tesco Soya Beans (frozen). Heat Tesco Ken Hom Hot
& Spicy Kung Po Cooking Sauce and mix in with the stir-fry and
soya beans. Serve with Tesco Rice Noodles (fresh). If you don’t like
spicy food, try Tesco Sticky Plum & Hoi Sin Stir-fry Sauce or similar.
Tesco Quick Fix Meal 3. Mexican-style. 30 minutes
Tesco Mexican Style Salsa Bake with Tesco Spicy Potato Wedges.
Smear some Tesco Free-from Cheese Alternative Creamy Garlic &
Herb on the wedges and serve with Tesco Salsa Dip (Cool or Hot)
plus a large mixed salad, which can be assembled while the bake
and wedges are in the oven.
32
L-Plate
Vegan
Waitrose
www.waitrose.com/grocery-delivery T 0800 188 884
Vegan list www.waitrose.com/specialdiets
Waitrose sells posh, quality food with a steadily growing freefrom range. Gourmet cook ingredients, delicious dried and fresh
fruit and lots more – it’s a foodie heaven. While some things are
pricey, other items are competitive (eg their tinned artichoke
hearts are cheaper than the usual and their Essential range is also
good value). They also sell Taifun products, including smoked
tofu. They don’t currently have vegan labelling. Most of their
own-brand sugar is vegan.
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Waitrose Cauliflower & Broccoli Masala
Waitrose Spinach & Carrot Pilau
Waitrose Bombay Potato
Waitrose Tarka Dahl; Waitrose Butterbean Dahl
Waitrose Spicy & Warming Vegetable Chilli
Waitrose Sweet Potato Curry
Waitrose Vegetable Paella
Waitrose Love Life Mexican Bean Burger with Salsa
Waitrose Chunky Vegetable Quarter Pounders
Waitrose Love Life Sweet Potato Chips
Waitrose Fresh Soup: Gazpacho; Red Lentil & Chilli; Italian
Bean; Tomato, Red Pepper & Chipotle Chilli; Vegetable &
Lentil; Spiced Chickpea & Lentil – plus Waitrose Multigrain
Croutons!
Waitrose Salads: Chickpea & Bean; Fruity Moroccan-style
Cous Cous
Waitrose Mediterranean Vegetable Pasta Sauce
Waitrose Stone Baked Pizza Bases
Waitrose Wafer-thin Soft Chinese Pancakes
Waitrose Sorbets: Alphonso Mango; Passion Fruit; Sicilian
Lemon; Williamette Raspberry; Mango Sorbet Lollies
Waitrose Good to Go Elderflower Jelly with Berries
33
18. Waitrose Summer Puddings
19. Waitrose Baked Goods: Fruit Pies – Apple and Apple &
Blackcurrant (individual or large sizes); Iced Finger Bun;
Coconut & Cherry Slice
20. Waitrose Belgian Chocolate: Plain; Plain Fruit & Nut
Waitrose Quick Fix Meal 1. Chinese-style
Savoury Pancakes. 10-15 minutes
Fry ½-1 pack of Waitrose Crunchy Oriental Stir-fry. Add diced
Taifun Smoked Tofu. Meanwhile, warm through Waitrose Soft
Chinese Pancakes and Waitrose Plum & Hoisin Stir-fry sauce. Fill
the pancakes with the vegetables, tofu and sauce mix. Serve with
microwaved Waitrose Essential White Rice (freezer) mixed with
Birds Eye Soya Beans (freezer).
Waitrose Quick Fix Meal 2. Indian-style. 10
minutes
Waitrose Sweet Potato Curry; Waitrose Butterbean Dahl; Waitrose
Spinach & Carrot Pilau. Serve with Alpro Plain Soya Yoghurt,
mango chutney and chapattis.
Waitrose Quick Fix Meal 3. Posh Burger &
Chips. 20 minutes
Waitrose Love Life Sweet Potato Chips (freezer) with Waitrose
Chunky Vegetable Quarter Pounders. When cooked, lightly smear
burgers with Waitrose Coriander & Lemon Tapenade. Serve with
a large green salad or steamed green vegetables of your choice.
34
L-Plate
Vegan
Superdrug
www.superdrug.com T: 0845 6710709
20 non-food items. They also sell Barry M and GOSH cosmetics –
see below.
This high street store is a boon for vegans – its large range of
own-brand products is mostly vegan and clearly labelled. Just
check these words are on the back of the container: ‘suitable for
vegetarians and vegans’.
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Superdrug Mango & Papaya range: Body Butter; Bath
Essence; Body Lotion; Body Polish
Superdrug Soft range: Gentle Body Lotion; Body & Hand;
Hand Therapy; Gradual Tan Body Lotion Medium/Dark etc
Superdrug shampoos, Fruity range: Raspberry & Macadamia
Nut; Green Apple & Lime; Cherry & Fig (NOT Coconut &
Sweet Almond)
Superdrug shampoos, Pro Vitamin range: Colour Protect; Full
Volume; Hair Defence (NOT Silky Smooth or Daily Nourishment)
Superdrug conditioners, Fruity range: Raspberry &
Macadamia Nut; Green Apple & Lime; Cherry & Fig (NOT
Coconut & Sweet Almond)
Superdrug conditioners, Pro Vitamin range: Colour Protect; Full
Volume; Hair Defence (NOT Silky Smooth or Daily Nourishment)
Superdrug Coconut & Shea range: Butter Shower Cream
Superdrug Vitamin E range: Exfoliating Body Scrub;
Shimmer Body Lotion
Superdrug Essential Wet Wipes: Fragrance-free; Scented
Superdrug hair products: Lacquer; Fibre Putty; Matt Clay
Superdrug Optimum moisturiser range
Superdrug Dry Skin range
Superdrug Exfoliating Body Scrub
Superdrug Simply Pure range
Superdrug Tea Tree range
Superdrug BB Cream 5-in-1 Day Cream
35
17. Superdrug Durban range for men: deodorant; body spray etc
18. Superdrug Solait sun protection range – most is fine, but
check on back of container (Sensitive type NOT vegan) AND
Superdrug fake tan products – Tinted Bronzing Lotion;
Tinted Bronzing Foam; Bronzing Gel; 360˚ Bronzing Spray
19. Superdrug Total Care toothpaste and mouthwash
20. Superdrug razor blades and razors (many razor blades use
strips made from animal products)
Barry M at Superdrug
www.barrym.com/fun/animal-friendly
They say: ‘all of our products are suitable for vegetarians but
some contain animal by-products (like beeswax) making them
unsuitable for vegans’. No product labelling yet but information
is available on the website – each item has an ‘ingredients’ link
– and the small green V means they are vegan. We have put a
small list together for you in the meantime!
LIPS: Glossy Tubes (lip gloss); Lip Lacquer Pencils; Lip Gloss
Wands; Lip Liner; Lip Brush (NOT blusher or eye brushes)
FACE: Imperfection Correction Concealer Pen; Shimmer – all
range; Natural Dazzle Loose Powder (NOT pressed in a compact)
EYELIDS: Dazzle Dust range: 64, 71, 73, 74, 82, 83, 84,
85, 87, 88, 94, 94, 96, 97, 98, 99, 101; Trio Eye Shadows,
all range; Single Pressed Eye Shadows, all range
EYELINERS: Wink Marker Pen; Metallic Eyeliner, all range;
Glitter Colour Eyeliner, all range; Liquid Colour Eyeliner
EYELASHES: Black Mascara – Intense Black 3 in 1; Lash
Modelling Mascara; Bold Black Waterproof Mascara; Clear
Mascara; Colour Mascara; Glitter Lashes
TAN: Perfect Tan Spray Instant; Perfect Tan Mousse Gradual
NAILS: Glitter Nail Paint; All Nail Paints; Croc Nail Effects;
Magnetic Nails
36
L-Plate
Vegan
GOSH Cosmetics at Superdrug
www.gosh.dk
LIPS: Intense Lip Colour; Velvet Touch Lip Primer; Velvet
Touch Lip Liner Waterproof; Long Lasting Lip Marker Pen;
Volume Lip Shine
FACE: Natural Touch Foundation; BB Skin Perfection Kit (01
Light & 02 Medium); X-Ceptional Wear Make–Up; Click’N
Conceal; Velvet Touch Foundation Primer Classic; Velvet
Touch Foundation Primer Anti-Wrinkle Eff
EYELIDS: Mono Eye Shadow (1, 2, 3, 4, 5, 6, 9, 10, 11, 12,
13, 14, 15 & 16); Matt Duo Eye Shadow (Brown Base,
Melting Pale & Dark’n Dusky); Smokey Eyes Palette (1 & 2)
EYELINERS: Kohl/Eye Liner (Black, Expresso & White); Eye
Liner Pen (Liquid); Long Lasting Eye Liner Pen; Velvet Touch
Eye Liner Waterproof (Black Ink, Truly Brown, Hypnotic Grey,
Metallic Brass, Pretty Petrol, Woody Green, Lemon Soda,
Blue Moon, Alligator, Silver Screen, Sky High, Pure Natural,
Classic Grey, Rebellious Brown, I Sea You & Renaissance
Gold)
EYELASHES: Amazing Length’n Build Mascara (Not the
water-proof ed)
EYEBROWS: Defining Brow Gel; Long Lasting Brow Pen;
Eye Brow Pencil
NAILS: Nail Lacquer; Special Ed. Nail Lacquer; Mini Lacqueres
BRONZERS: Bronzing Shimmer Brush; Giant Sun Powder;
Bronzing Powder
37
Independent shops
These sites will help you find an independent shop in your area
www.nahs.co.uk (National Association of Health Stores). Or try
www.freeindex.co.uk/categories/
arts_and_lifestyle/food_and_drink/health_food
Online stores
These are on the increase so get surfing the web! Many
businesses on our list sell a wide range of products, not just food.
Viva! Shop www.vivashop.org.uk – of course! – is a good place
to start for vegan sweeties, wine, chocolate, T-shirts, books, gifts
and lots more.
Alternative Stores www.alternativestores.com/ethical-shop
Goodness Direct www.goodnessdirect.co.uk
Honest to Goodness www.honest-to-goodness.org.uk
Redwood www.redwoodfoods.co.uk
Vegan Co www.vegan.co.uk
Vegan Store www.veganstore.co.uk
Vegan X www.mailorder.vegancross.co.uk
Veggiestuff www.veggiestuff.com
Vegusto www.vegusto.co.uk/shop for their amazing vegan
cheeses, faux meats and more
Other useful resources
Animal Free Shopper – available from Viva! Shop
www.vivashop.org.uk T: 0117 944 1000
www.c-a-l-f.com/easy-vegan an independent website that
provides up to date product information
The internet is a massive resource – full of amazing blogs,
websites, forums, recipes, campaign news and more – and all free.
38
L-Plate
Vegan
Products by category
Meat and Fish Alternatives
These are useful products, especially if you are living in a mixed
household or just want to throw something vegan on a friend’s
barbecue!
Quorn in the UK is currently not vegan (it contains egg and
sometimes dairy) – but we live in hope, as Quorn USA recently
produced a vegan burger.
Gluten-free or wheat-free? Many of the products listed below
are suitable for the gluten or wheat intolerant. However, some
are not suitable so, as always, check the packet.
Burgers and cutlets
Alicer: Mexican Burgers; Tandoori Burgers; Thai Burgers;
Vegetable Burgers
Asda: Nut Cutlets; Spicy Bean and Nacho Burgers; Lemon & Herb
Piri Piri Quarter Pounders; Vegetable Goulash Crispbakes;
Butternut Squash Quarter Pounders
Biona: Organic Energy Mini Burgers
Clear Spot: Organic Tofu Sesame Burgers; Sesame Burgers
Dragonfly: Beany Organic Cabbage Tatty; Organic Beany Organic
Beany Burgers (assorted flavours eg Mushroom, Nut or Vegetable);
Mixed Beany Savoury Choice; Savoury Roast Organic Beany
Fry’s: Vegetarian Golden Crumbed Schnitzel; Vegetarian Chicken
Style Burgers; Vegetarian Traditional Burgers; Vegetarian Spiced
Burgers
Goodlife Fairtrade – all their range is now vegan: Nut Cutlets;
Fruity Falafel Quarter Pounders; Garden Vegetable Quarter
Pounders; Spicy Bean Quarter Pounders
Grassingtons: Spicy Bean Burgers; Vegetable Burgers
Linda McCartney: Vegetable Roasties
Provamel: Meat-free; Organic Tofu Burgers with Vegetables;
39
Organic Tofu Burgers; Organic Tofu Schnitzels
Redwood: Gourmet Meat-Free Quarter Pounder; Vegideli
Organic Schnitzels
Sainsbury’s: Spicy Bean Quarter Pounders; Vegetable Burgers;
Vegetarian Nut Cutlets
Taifun: Cutlets, with either Corn & Pepper, Spelt & Sunflower or
Tofu, Hazelnut and Green Spelt
Vegetarian Choice: Vegetable Protein Burgers; Lincolnshire Sausages
Viana: Veggie Wiener Schnitzel; Cowgirl Veggie Steaks; Bonanza
Veggie Steaks
Dried Products: mixes and TVP (textured
vegetable protein)
Dried mixes used to be all that was available and many people
have ditched these products for ready-made sausages, burgers
etc. However, they are cheaper than frozen or chilled products,
are a good pantry staple – and great for camping trips! Use them
to make rissoles, burgers, sausages, stuffed veggies. Try adding a
splash of wine for a treat!
Mixes
Asda: Meat-free dried mixes: Mexican Chilli; Sausage; Falafel;
Lincolnshire Sausage; Burger Mix
Essential: Sosmix dried – assorted flavours
Granose: Burger Mixes (various); Sausage Mixes (various); Nut
Roasts (various)
TVP
Soya-based, this product comes in two colours – pale beige
(plain) and brown (flavoured) – and is sold as mince or chunks.
Whichever you use, enhance the flavour by soaking in
concentrated hot stock first. Can be used in savoury dishes to
replace meat, eg Shepherd’s Pie, ‘Chicken’ curry, pies etc
40
L-Plate
Vegan
Suma: TVP Chunks; TVP Flavoured Chunks; TVP Flavoured Mince;
TVP Mince
Own-brands: chunks and mince sold in health food shops
Fish-style
Clearspot: Organic Sea Cakes
Redwood: Vegetarian Breaded Fish-style Fingers; Fishless Steaks;
Scampi-style Pieces; Thai Fish-style Cakes
Meat-style pieces
Asda: Chicken-style Pieces
Fry’s: Vegetarian Chicken-style Strips; Vegetarian Chicken-style
Nuggets; Vegetarian Beef-style Strips
Realeat: Meat-Free Chicken-style Pieces
Redwood: Chorizo-style Chunks; Vegi-Deli Chicken-style Pieces;
Vegi-Deli Organic Nuggets
Viana: Chickin Frikassee, Nuggets and Fillets
Mince
Most veggie mince is vegan – but not Quorn
Asda: Vegetarian Mince
Fry’s: Vegetarian Mince
Linda McCartney: Vegetarian Mince
Redwood: Vegideli Vegetarian Mince
Sainsbury’s: Meat-free Mince
Tesco: Meat-free Mince
Pâté
Granovita: a range, including Spicy Mexican Organic; Organic
Tangy Tomato Pâté
Le Sojami: Fresh Soy Pâté: Olive; Seaweed
Redwood Vegideli: Beanfeast; Organic Brussels-style; Gourmet
Mushroom; Making Waves Tuna-Style; Duck-style & Orange
41
San Amvrosia: Spicy Pinto Bean Dip
Taifun: Pâté Verdi
Tartex Organic: a range, including Chilli Yeast Pâté; Sundried
Tomato
Tartex non-organic: a range, including Roasted Onion & Pink
Peppercorn; Olive and Garlic
Viana Tofu Crème: a range, including Papricanon; Pepper; Home
Style; Veggie Garden
Roasts & bakes
Dragonfly: Tatty – Potato and Rice Cake
Goodlife: Bistro Root Vegetable Roast; Hearty Vegetable Bakes;
Spicy Lentil & Vegetable Wedge; Spinach & Lentil Grill
Grassingtons: Multigrain Vegetable Bakes
Redwood: Cheatin’ Roast, Turkey or Beef; Cheatin’ Celebration Roast
Sausages
Dragonfly: Organic Soysage
Fry’s: Braai Flavour; Traditional; Hot Dogs; Veg Express Sausage
Rolls; Vegetarian Poloni
Goodlife: Glamorgan Sausages
Linda McCartney: Sausages; Sausage Rolls
Redwood: Gourmet Sage & Marjoram; Hot Dog Style; Organic
Oregano & Basil; Organic Curry Sausages; Organic Frankfurter
Style; Pork Style; Vegideli Lincolnshire Style
Taifun: Organic Grill Sausages, also with herbs; Organic Mini
Weiner/Frankfurters; Organic Tofu Weiner/Frankfurters; Puszta
Wiener Hungarian Style
Vegetarian Choice: Lincolnshire Sausages; Vegetable Protein
Sausages
Wicken Fen: New Recipe Cumberland Sausages; Gourmet
Sausages: Mushroom & Tarragon; Tomato & Garlic; Country Herb;
Tasty Mexicana; Mediterranean Roasted Vegetable; Cumberland
Style; Apple & Sage and Gluten-free Carrot & Coriander
42
L-Plate
Vegan
Raise a Glass
Did you know many wine producers
use animal-derived agents during
the clarifying and fining process?
Not in our wines – we are
passionate about organic, animalfree tipples!
Viva!’s Wine Club stocks over 350
award-winning vegan wines, beers
and spirits. Ranging from oaky
Chardonnays to citrusy Rieslings and
spicy Merlots to plummy Pinot Noirs.
To order a cruelty-free case of wine, simply visit
www.viva.org.uk/wineshop or call
0117 944 1000 (Mon-Fri, 9am-6pm)
Bodacious Balms
for Luscious Lips
Keep your smackers
moisturised and smelling
sweet with the Viva!
Shop's hand-picked range
of vegan lip balms. No
beeswax, preservatives or
nasty chemicals, our
balms are made with silky
shea butter, vitamin E and
essential oils for maximum
creaminess and kiss-ability.
Order online www.vivashop.org.uk
or call 0117 944 1000 (Mon-Fri, 9am-6pm)
43
Seitan and gluten
Seitan (pronounced ‘Satan’!) and gluten are the same thing. It is
made from wheat protein and is a high-protein meat replacement
that has been used in Asia for thousands of years. Chinese
restaurants that offer a ‘Buddhist vegetarian’ menu often use it.
Western veggie chefs use it in pies, roasts or slices. It is tasty and
nutritious but obviously not suitable for the wheat and gluten
intolerant.
Companion: Mock Duck, Mock Chicken etc – available in tins
from Oriental supermarkets
Granose: Mock Duck
Lima: Seitan
Mong Lee Shang: Braised Gluten – see Companion brand
Primal Strips: Jerky
Viana: Seitan
Yakso: Seitan
Slices and Rashers
Redwood: Cheatin’ Slices: Ham; Chicken; Beef; Garlic Sausage;
Pepperoni; Turkey, Sage and Onion
Redwood: Streaky-style Vegetarian Rashers; Vegideli Organic
Vegetarian Rashers
Vegusto Sandwich Slices: Lion-style; Dill; Smoked; Deli-style;
Mediterranean-style
Tempeh
Tempeh originates from Indonesia. It is a natural product made by
fermenting soya bean cakes – high in protein, with an interesting
taste and texture. We like it fried in rashers with soya sauce – but
try using chunks in a curry sauce, too.
Doctor Tempeh: sells organic tinned tempeh in a traditional curry
sauce, made in Indonesia from local spices and organic soya beans
44
L-Plate
Vegan
Fresh Tempeh: online from www.freshtempeh.co.uk
Impulse Foods: frozen – Plain or Herb & Garlic; Organic Smoky
Slices; fresh – Plain; Hemp Seeds; Sea Vegetables
Redwood: Tempeh Rashers
Viana: Tempeh
Tofu
Tofu is also called beancurd and has also been eaten in Asia for
thousands of years. It is a nutritious and highly versatile food that
comes in different types, textures and flavours. Tofu is made from
soya beans, water and a natural coagulating agent which
transforms the fresh soya milk into curds. Then these curds are
weighted down and drained to make the tofu – a very similar
process to how dairy cheese is made!
l Medium and firm regular tofu – use in stir-fries, Thai curries
etc
l Silken (soft-firm) – use
in cheesecakes,
mousses, sauces,
quiches etc
l Flavoured – marinated
pieces; smoked; basil;
sun-dried tomato etc –
cut into chunks or thin
slices. Use cold or heat
up and add to other
dishes just before
serving. Smoked tofu
can be fried up in slices
until quite crispy – add
a splash of soya sauce
just before serving
45
Blue Dragon: Firm and Extra-Firm Silken Tofu
Cauldron: Organic Marinated Tofu Pieces; Original Tofu
Clearspot: Organic Tofu; Naturally Smoked Tofu; Marinated Tofu
Danival: Organic Lentils and Tofu with Vegetables
Dragonfly Tofu: Natural; Smoked; Deep Fried
Marigold: Braised Tofu (tinned)
Morinaga: Silken Tofu, assorted types
Mori-Nu Silken Style Tofu: Soft; Firm; Extra-Firm
Taifun Organic: Tofu Rosso (sundried tomatoes); Basil Tofu; Smoked
Tofu; Smoked Tofu with Almonds & Sesame Seeds; Olive; Silken
Viana: Real Nigari Tofu; Real Smoked Tofu; Hazelnut Tofu; Sprout Tofu
Oriental supermarkets: (Chinese, Vietnemese, Korean etc). For
good quality and good value tofu (plain, firm or silken). Look out
for organic or at least non-GM on the label. Unicurd brand is
non-GM and also sells an organic range.
46
L-Plate
Vegan
Ready-made foods
Bread
Most standard bread is suitable for vegans but there are some
exceptions.
l Many breads from the Co-op, Hovis and Warburton are
vegan and are labelled if so
l Pitta bread is always vegan
l Wraps – some are fine (including Lidl) but again, check!
l Naan bread – see below
l When buying fresh from a bakery – independent, high street
or in-store – always ask. They will carry an allergens list
Things to avoid
l Added products like milk, yoghurt (usually in naan bread),
buttermilk, milk powder, whey, butter, Amino L-cysteine (an
animal derivative) and honey
l Butter-based bread like brioche and croissants (although
JusRol Croissant Mix and Pain au Chocolate are both vegan)
l Cheese-bread
l ‘Luxury’ breads which might contain non-vegan extras
l Naan bread – usually contains yoghurt or milk powder. But
these are vegan:
• Newbury Philips Bakery (distributed by Essential)
• Tesco Light Choices 6 Mini Naan Bread
Also, some ethnic grocers sell vegan naan, so it’s worth checking!
Breakfast cereal
This isn’t a definitive list – the range of cereals continues to
expand – but it will get you started! When in doubt, check a
company’s website or give them a call.
47
Asda: Asda Cranberry Wheats; Asda Organic Bran Flakes; Asda
Organic Muesli; Asda Whole Wheat Bisks; Asda Malted Wheaties;
Asda Smartprice Cornflakes; Asda 55% Fruit Muesli
Co-op: Co-operative Farms Porridge Oats; Cornflakes; Easy Oats;
Fruit & Nut Muesli; Mixed Fruit Muesli; Porridge Oats;
Wholewheat Biscuits
Doves Farm: Chewy Rice Pop & Chocolate Cakes; Cornflakes;
Wholewheat Cereal Biscuits
Essential Wholefoods: lots of their mueslis and also two lovely
sugar and honey-free granolas – Hazelnut Crunch and Sultana
Crunch
Jordans: Organic Flakes & Berries; Organic Fruit & Fibre;
Superfoods Breakfast Flakes; Country Crisp – Four Nut Combo;
Luxury Raisin and more, including many of their mueslis
Kellogg’s: Fruit & Fibre; Raisin Wheat; Just Right; Rice Krispies
Multigrain; Frosties
M&S: Count on Us Fruit & Nut Muesli; Organic Crunchy Sultana
Granola; Exotic Fruit & Nut Muesli; Organic Luxury Fruit & Nut Muesli
l Avoid Swiss-style mueslis like Alpen or supermarket
‘Swiss’ own-brands as they usually contain milk
derivatives
l Plain oats – porridge or jumbo – are vegan by nature;
it’s only when other ingredients are added that you
need to get label-spotting
l Fortified cereals are an easy way to increase one’s
intake of plant-based iron and other vitamins.
However, beware of Vitamin D3, which is not vegan.
(Sometimes it is listed as just Vitamin D.) It is
frustrating, because Vitamin D2 is plant-based but
manufacturers are sticking to D3. However, D2 and a
vegan D3 are now available – see page 90
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L-Plate
Vegan
Nature’s Path: Crispy Rice; Mesa Sunrise; Millet Rice etc. They
say ‘Most of our products are suitable for vegans, but if they
contain milk-containing ingredients such as milk chocolate or
honey then they are not.’
Orgran: Gluten-free Muesli; Rice Porridge
Quaker: Oat Crisp; Oat Crunch; Oat Hoops; Puffed Wheat; all
their basic porridges and also the Simple (quick cook) range –
Golden Syrup; Original; Fruit Muesli Flavour
Readybrek: Original
Sainsbury’s: Wholewheat Biscuits; Wholegrain Apricot Wheats;
Wholegrain Raisin Wheats; Malties; Be Good To Yourself less than
3% Fat High Fruit Muesli; Pecan & Maple Crisp Cereal; Fruit &
Nut Muesli; Wholegrain Blueberry Wheats; Breakfast Wholewheat
Biscuits; Express Porridge Original, Golden Syrup, Apple &
Cinnamon, Butterscotch; SO Organic Express Porridge Original
Waitrose: Wholewheat Biscuits; Fruit & Nut Muesli
Weetabix: Crunchy Bran; Mini Crunch Fruit & Nut Weetabix;
Organic Weetabix; Original
Canned savoury food (not soup)
Baked beans and spaghetti hoops – most brands are fine but
always check ingredients.
Amy’s Kitchen: Chilli – medium or spicy
Supermarkets: Many pulse and vegetable-based tinned meals
are suitable, eg
l Asda: Vegetable Ravioli; Chickpea Dahl; Vegetable Balti;
Vegetable Chilli
l Sainsbury’s: Vegetarian Spaghetti Bolognese; Vegetable
Chilli
l M&S: Mixed Vegetable Curry; Three Bean Chilli
l Tesco: Vegetable Chilli; Tesco Ratatouille
49
Pastry
Pastry is sold in frozen blocks (defrost first then roll out) or in
chilled, ready-rolled sheets.
l JusRol – all their range is vegan (except for All Butter and
Sweet Shortcrust). That means the rest of their range – puff,
shortcrust and filo – is OK! Their vol-au-vent cases make
good buffet food with a vegan creamy mushroom filling –
and their pain au chocolate is vegan too
l Sainsbury’s and Tesco each sell their own vegan range –
ready-rolled shortcrust pastry (regular and light) and the
same for puff. Check with other supermarkets’ vegan lists
l Filo pastry of all brands is nearly always vegan. Instead of
using butter in a recipe, use vegan margarine, olive oil or
oil spray
Pasta and noodles
l Dried pasta is usually vegan. The exceptions are some
noodles such as Chinese egg noodles or Italian tagliatelle
(although not all tagliatelle contains egg so check the label).
l Rice noodles – fresh or dried – are nearly always vegan.
l Fresh pasta usually contains egg
Pies and Pasties
Clive’s Pies: most of their range is vegan and includes Chestnut
Cassoulet and Arabian Chickpea. Sold in health food shops and
online
Forest Foods: Vegetarian Thai Wrap; Vegetarian Smokey
Vegetable Burrito – Goodness Direct mail order and some
Manchester outlets
Holland & Barrett: Vegetarian Jumbo Sos Roll; H&B Porkless Pie
Linda McCartney: Country Pies; Mushroom & Ale Pies
Redwood: Beef-style Pasties
VegOut: slices (Holland & Barrett)
50
L-Plate
Vegan
Ready meals
Fry’s: Veg Express Cottage Pie
Innocent Veg Pots. Most of these are vegan and widely available
in major supermarkets
Linda McCartney: Vegetarian Sausage & Bean Stew; Chilli Non
Carne with Rice
Simply Organic: Pure & Pronto: Vegetable Casserole
Supermarkets: most sell a small range of vegan own-brand
ready meals or side dishes – these are often Indian. Just watch
out for added butter, yoghurt and cream etc
Salad
There are too many types to list individually. However:
l mixed leaf bags are usually vegan, although sachets of
dressing might not be
l mixed salads – eg grain or pulse-based are delicious and
there are quite a few to choose from. Just check there is no
added feta, parmesan, honey and such
l avoid coleslaw/mayo-based salads and anything else with
cheese, yoghurt, honey etc. See our supermarket lists for a
good selection. And see page 62 for Salad Dressings.
However, it takes only a few minutes to make your own
coleslaw – grate a bit of white cabbage and carrot, add
some chopped spring onion and mix thoroughly with vegan
mayo (thinned down with a little soya or rice milk) plus salt
and pepper.
Savoury snacks
l Falafels
l Indian vegetarian snacks – pakoras, samosas, onion bhajis
l Chinese vegetarian spring rolls
All these are usually fine and make a great standby for parties
51
and celebrations. Just check that nothing odd like milk has been
added! A vegan-suitable range is available in just about every
supermarket, as well as some health food shops.
Soup
Soup is usually sold as fresh or tinned. Either way you will find
plenty of vegan flavours to choose from. Beware anything that
says ‘cream of’ as it often contains – surprise! – cream or milk.
Fresh soup – supermarket own brands tend to be the best
overall.
Asda: see page 15
Co-op: see page 17
Covent Garden: Tomato, Vegetable & Lentil; Minestrone; Plum
Tomato & Basil; Caribbean Sweet Potato; Moroccan Tagine
M&S: see page 22-23
Sainsbury’s: Minestrone; Tomato & Basil; Tomato, Lentil & Red
Pepper; Tomato, Roasted Vegetable & Olive; Spicy Mexican Bean
& Chipotle Chilli; Organic Vegetable & Barley; Organic Red Lentil;
Mexican Tomato Salsa
Tesco: Tomato & Basil; Minestrone; Tesco Finest Puy Lentil & Vine
Ripened Tomato; Chilli Bean; Lentil, Bean & Barley; Tesco Finest
Bean, Corn & Chipotle Soup
Waitrose: Tomato & Fresh Basil; Gazpacho; Red Lentil & Chilli;
Italian Bean; Tomato, Red Pepper & Chipotle Chilli; Vegetable &
Lentil; Spiced Chickpea & Lentil. See page 33
Tinned soup – the same rules apply so check the label. Amy’s
Kitchen range is particularly good and tastes much fresher than
most tins and each supermarket will sell one or two vegan soups
in its tinned range.
52
L-Plate
Vegan
Dairy and egg alternatives
Cheese
Vegan cheese has improved vastly over the years, as has the
range of products and flavours available. There is no vegan Brie
yet but who knows…?
Mozzarisella: vegan mozzarella that melts. www.mozzarisella.co.uk
Redwood hard cheese: Cheezly comes in at least nine assorted
flavours including Mozzarella, Blue, Cheddar and a rather good
Parmy-style. Melting Cheezly is also available in Mozzarella (good
for pizza) and more. There is also a soya-free variety – and a
Christmas selection pack – as well as slices in selected flavours
Sheese hard cheese: eleven flavours such as Smoked Cheddar
and Cheshire. Plus two Melty flavours: Mild Cheddar and
Red Cheddar
Sheese creamy: five flavours including Original (good for
cheesecake) to Garlic & Herb
Tesco: see page 31
Tofutti creamy cheese: six flavours including Original (excellent
for cheesecake); Garlic & Herb; Olive
Tofutti: Creamy Smooth Slices (Mozzarella and Cheddar); and
grated Mozzarella – good for pizzas etc
Veganic: assorted types, available online and selected stores
www.veganicfoods.co.uk
Vegusto No-Moo: this Swiss company sells seven delicious
flavours including Piquant (a bit like Parmesan); Walnut; Melty
and No-Moo Sauce – a ready-made cheese sauce
Cream
Alpro: single pouring cream, soya-based
Granovita: Cremovita – soya-based thick whipping cream
Ecomil: Cuisine – almond-based single cream
Oatly: oat-based single cream
53
Provamel: see Alpro
Sojatoo: Whipping Cream (rice or soya) – in cartons or spray cans
Tofutti Sour Supreme: soya-based sour cream
Custard
Cartons
l Alpro
l Provamel
Powder
Birds and most supermarket own-brands are suitable.
To make vegan custard:
1. Follow the instructions on the tub, but replace the cows’
milk with a plant milk of your choice.
2. Reduce the plant milk to 450ml if you want thick custard
(instead of the 570ml/pint on the packet instructions).
3. Taste and add more sugar if necessary – stir well until it has
dissolved in the heat.
4. If the custard is too thick just add a bit more liquid and mix
in well!
Egg
Ener-G egg replacer: a replacement raising agent used in baking
Orgran egg replacer: as Ener-G
Vegg: this can be used in baking too. However, it has more of an
eggy flavour, so can be used in other ways. See
www.veganrecipeclub.org.uk and Vegg’s own website for recipes
Linseed, also called flax seed: 1 tbsp finely ground linseed mixed
with 2 tbsp water is the equivalent to one egg. Use it as a binder
in cakes (not a raising agent). Don’t use more than this amount
in any one cake as it will taste too strong. It can also be bought
ready-ground – look for flax meal or linseed meal
54
L-Plate
Vegan
Scrambled tofu is delicious and easy to make. Again, check out
www.veganrecipeclub.org.uk for a good recipe
Margarine
Biona: Spread
Co-op: Soft Spread
M&S: Sunflower Spread; Sunflower Spread Light Dairy Free
Pure: Soya or Sunflower – available in many supermarkets
Sainsbury’s: Free-from Spread
Suma: Soya or Sunflower
Tesco: Free-from Soya Spread
Vitalite: Dairy-free Spread
Milk
Soya milk: plain; flavoured (chocolate, banana or strawberry);
sweetened; unsweetened; long-life; fresh; organic; fortified – an
easy way to get calcium, B12 etc. Each type tastes different so
you may need to try a few first – some people prefer long-life,
others favour fresh
Grain milks
Rice milk: plain; fortified; plain and chocolate. Rice Dream is the
main brand but there are others
Other grain milks: oat; quinoa – mainly Oatly or Ecomil brands
Nut or seed milks: almond; coconut; hazel; hemp – mainly
Ecomil and Kara brands but there are others too
Alternatives to dairy milk are made from soya, nuts
or grains.
55
The most common brands are:
Alpro: mostly sold in supermarkets. They sell a big range, which
also includes yoghurts, pouring crème, soya desserts and more
Ecomil: almond, hazelnut etc
Granovita: soya milk
Kara: coconut milk which is sold either chilled or fresh. Both
types are fortified
Plamil: the first soya milk producer in the UK! Their soya milk is
organic and was voted best-buy by Ethical Consumer magazine
Provamel: Alpro’s sister group, mostly sold in health food shops.
It has a similar range to Alpro
So-good: fresh soya milk, assorted flavours including chocolate
Soya Soleil: soya milk
Supermarkets: each sells at least one type of own-brand range
of soya milk, usually long-life; they may also sell fresh and a
‘value’ long-life. Supermarkets such as Tesco are also starting to
sell own-brand plant milks such as coconut or hazelnut in their
free-from range
Yoghurt
Plain, fruity and pouring yoghurt is available in larger
supermarkets as well as health food shops and delis. These are
mostly soya but Co-Yo is coconut-based.
Alpro: 500ml tubs of plain, vanilla, pouring, fruit; individual fourpacks of fruity yoghurt
Co-Yo: coconut based yoghurt, assorted flavours
Granovita: Soyage, assorted flavours
Provamel: see Alpro
Redwood: assorted flavours
Tesco: see page 31
56
L-Plate
Vegan
Sauces, dressings, dips and
condiments
Condiments
Cranberry sauce and jelly: nearly always vegan. Many brands!
Engevita: nutritional yeast flakes. A vegan must-have, it is a
nutty, slightly cheesy-flavoured delight which is also rich in B
vitamins. Not to be confused with brewer’s yeast or yeast extract.
It is currently available only from health food shops. However, it
can be bought online at most of the stores we list on page 37
but also on Amazon and E-bay! Use to make cheesy sauces;
sprinkle on pasta dishes, soup or just about anything. Also
available with added vitamin B12
Mustard: Dijon, English, French and Wholegrain have different
flavours and are all useful for making sauces and vinaigrettes –
the mellower Dijon in particular. Mustard is nearly always vegan
but check for honey, whey etc
Cooking sauces
This is not a full list, just a handful of what is available. Basically,
every brand – including supermarkets – sells some sauces that are
vegan-friendly. For reasons of space we haven’t listed every
company – but their websites will help – and if not, try
customer services.
Meridian: nearly all their range is vegan. Sauces include: Freefrom Creamy Mushroom & White Wine; Free-from Creamy
Sundried Tomato; Organic Tomato & Mushroom Pasta Sauce;
Organic Tomato & Olive Pasta Sauce; Free-from Green Pesto;
Free-from Green Thai Sauce.
British
Asda: Sausage Casserole Cooking Sauce
57
Chinese
Asda: Black Bean and Chilli Stir-fry; Chow Mein Stir-fry; Plum and
Ginger Stir-fry; Szechuan Stir-fry; Extra Special Hoisin
Blue Dragon (jars): Hoi Sin; Black Bean; Sweet & Sour; Sweet
Chilli; Szechuan Tomato; Chinese Mushroom & Garlic; Sweet Soy
& Roasted Red Chilli
Blue Dragon (sachets): Sweet & Sour; Peking Lemon; Szechuan
Tomato; Hoi Sin & Garlic
Co-op: Black Bean Cook-in
Tesco: Black Bean & Roasted Garlic Stir-fry; Finest Tamarind, Fresh
Lime & Chilli Stir-fry; Limited Edition Szechuan Stir-fry; Chinese
Style Barbecue Stir-fry; Singapore Style Stir-fry
Avoid oyster sauce in ready-made sauces but see page 62
for a vegan version. Sometimes dairy products or honey are
added to sauces, depending on the brand.
Indian
Asda: Jalfrezi; Madras; Rogan Josh; Vindaloo; Extra Special Balti
Loyd Grossman: Balti; Jalfrezi; Bhuna; Dopiaza
Patak’s: their lactic acid is vegan, so several in their range are suitable
Patak’s (cooking sauces): Balti; Jalfrezi; Madras; Rogan Josh;
Vindaloo; Creamy Coconut & Peanut; Creamy Coconut &
Pineapple Cooking Sauce; Oven Bake Biryani Sauce; Tomato &
Cumin
Patak’s (pastes): Bhuna; Bombay Potato Curry Paste; Biryani;
Madras; Mild Curry; Rogan Josh; Tikka; Tikka Masala; Vindaloo
Sainsbury’s Cooking Sauces: Balti; Jalfrezi; Madras; Bhuna;
Rogan Josh; Vindaloo
Avoid dairy products (cream, butter, yoghurt, milk etc) in
some sauces and pastes like Tikka Masala and Korma.
58
L-Plate
Vegan
Italian
Asda: Bolognese Pasta; Spicy Tomato Pasta; Tomato & Chunky
Vegetable Pasta; Tomato & Garlic Pasta; Tomato & Olive Stirthrough Pasta; Extra Special Sundried Tomato & Garlic Pasta
Sauce
Co-op: Healthier Choice Tomato & Herb Pasta Sauce; Hot & Spicy
Pasta Sauce
Loyd Grossman: Tomato & Basil; Tomato & Roast Garlic; Tomato
& Chilli; Tomato & Sweet Red Pepper; Primavera
Seggiano: Cream of Zucchini; Tomato Sugo Pasta Sauce
Tesco Fresh: Arrabbiata; Tomato & Basil; Cherry Tomato;
Chargrilled Vegetable
Waitrose: Chargrilled Vegetable with Olives
Basic and vegetable-based tomato sauces are usually fine.
Avoid those with added cream or cheese (Marscapone,
Parmesan etc). Some contain added wine that may or may
not be vegan.
Japanese
Asda: Teriyaki Stir-fry
Tesco: Teriyaki Stir-fry; Japanese Seven Spice Stir-fry Shot
Mexican
Most are fine but check there is no added cheese or cream.
Co-op: Hot Chilli Cook-in
Discovery: Fajita; Enchilada
Loyd Grossman: Chilli; Fiery Chilli
Thai
Asda: Green Thai Curry; Red Thai Curry; Organic Green Thai
Curry Cooking Sauce
59
Biona: Thai Style Organic Curry Paste
M&S: Red Thai Curry Sauce; Green Thai Curry Sauce
Sainsbury’s: Free-from Thai Green Curry Cooking Sauce
Thai Taste: Green and Red Curry Pastes (and kits) are vegan
Avoid fish sauce or even cream – although coconut milk
is fine.
Dipping sauces
Blue Dragon: Thai Chilli; Hot Chilli; Sweet Chilli – available
everywhere
Sharwoods: Plum Sauce – available everywhere
Sweet Mandarin: Sweet & Sour; Barbecue; Sweet Chilli –
available on Sainsbury’s free-from shelves and Selfridges
Dips
Hummus: available everywhere – supermarkets, health food
shops and delis. It is nearly always vegan but honey is added to
some brands of Moroccan hummus
Salsa: fresh tomato salsa and salsa in jars is usually vegan
Guacamole: most supermarket versions contain cream so make your
own in a minute. Mash up 1-2 ‘ready to eat’ avocados with a fork,
add a little crushed garlic plus lime juice and salt to taste. Result!
Gravy
Asda: Onion Gravy Granules; Vegetable Gravy Granules; Extra
Special Onion Gravy
Bisto: Gravy Granules Favourite; Gravy Granules Favourite
Reduced Salt; Onion Granules
Kallo: Just Bouillon Vegetable Gravy Granules
Redwood: Cheatin Instant Gravy Powder
Tesco: Everyday Value Gravy Granules; Vegetable Gravy Granules
Sainsbury’s: Gravy Granules for Vegetarian Dishes
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Vegan
Mayonnaise
See salad dressings on page 62.
Pesto
Vegan pesto uses nuts (and sometimes nutritional yeast) instead
of cheese.
Biona: Organic Green Pesto
Meridian: Free From Green Pesto
Sacla: Char-Grilled Aubergine Pesto
Seggiano: Raw Basil Pesto Genovese; Red Pesto Sauce; Cime de
Rapa (turnip top greens!) – not cheap but some the best pesto
we’ve ever tasted
Suma: Organic Vegan Green and Red
Zest: Organic Vegan Basil Pesto; Coriander, Basil & Hazelnut
Pesto-Style Sauce
Pickle and chutney
Many pickles are vegan by nature – just check the labels. There
are lots of them about in every supermarket and shop, from
‘modern’ pickles to ethnic (mango etc) to the more traditional
like Branston’s and piccalilli. We don’t have room for them all so
here are a few favourites. The main thing to watch out for is
lactic acid, some of which is vegan, some not.
Branston: Yes! Own-brand Branston equivalents would be
Ploughman or Sweet Pickle – check product labels
Patak’s: lovely things to eat with your curry. Brinjal (aubergine) is a
favourite but there are plenty more, as well as the ubiquitous mango
Sainsbury’s: Red Onion Chutney; Piccalilli and many more
Tesco: Spicy Lime Pickle; Spicy Mango Chutney; Mango Chutney;
Finest Mango Chutney; Discounter Mango Chutney
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Salad dressing
Mayonnaise
Many of the brands listed below sell standard mayonnaise plus
flavoured varieties
Mayola (Granovita brand): sold in health food shops and Tesco
Plamil: health food shops and other – from a dedicated vegan
company – Plain; Garlic; Tarragon and Chilli
Solesse: Asda
Tiger Tiger: Sainsbury’s
Salad Cream
Asda: Light Salad Cream
Granovita: Salad Cream
Vinaigrette
This isn’t a comprehensive list. However, many types of
vinaigrette are intrinsically vegan – just keep an eye out for added
honey and such.
Asda: Good For You Italian-style; Good For You Lemon & Black
Pepper
Newman’s Own: Lighten Up Balsamic; Lighten Up French
Kraft: Light Balsamic; Light Italian
Sainsbury’s: Be Good to Yourself French Style
Tesco: Light Choices Balsamic
Waitrose: French; Italian; Alphonso Mango, Chilli & Pineapple;
Essentials Vinaigrette
Table sauce
Brown sauce: and fruity brown sauce is almost always vegan.
Oyster sauce: Lee Kum Kee Vegetarian Stir-fry Sauce, from
Oriental stores (other types include oysters or other fish). Or see
www.veganrecipeclub.org.uk for a simple, five minute recipe
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Vegan
Tomato sauce/ketchup: usually vegan – Heinz, Sainsbury’s, Tesco
etc are fine. Just check there is no added milk, dried milk or whey
Worcester sauce: Life or Biona (mainstream brands contain fish
– anchovy)
BBQ sauce: usually fine but always check
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Sweet stuff
Biscuits
Asda: Asda Morning Coffee; Asda Rich Tea; Asda Rich Tea Fingers;
Asda Free-from Chocolate Chip; Asda Smartprice Bourbon; Asda
Smartprice Fruit Shortie; Asda Smartprice Ginger Nuts
Dove’s Farm: Organic Lemon Cookies; Apple & Sultana Flapjack;
Fruity Organic Oat
Hobnobs: plain and choc chip are vegan (but dark chocolate are
not); many supermarket own brand plain oat biscuits are also vegan)
McVities Light Digestives: (not regular)
Nairn’s: Fruit & Spice; Mixed Berries Oat; Stem Ginger
Sainsbury’s: Ginger Snaps; Rich Tea Finger; Morning Coffee;
Basics Ginger; Oaty; Sainsbury's Digestives
Tesco: no biscuits were included in their vegan list, but this is
probably because of the allergens/mixed production line issue
(see page 14). However, we looked carefully at the ingredients in
their own-brand range. Many seem vegan-friendly. Everyday
Value Bourbon Creams; Everyday Value Digestives (not Tesco
Digestives); Everyday Value Ginger Nuts; Everyday Value Rich Tea;
Everyday Value Nice; Tesco Bourbons; Tesco Ginger nuts; Tesco
Fruit Shortcake; Tesco Oaties
Waitrose: Rich Tea; Fruity Shortcake; Digestive; Shortcake; Ginger
nuts; Reduced Fat Rich Tea; Squashed Fruit
Cakes, pastries and baking
Shop-bought
Sadly, most shop cakes are not vegan although there is a handful
available.
Happy Kitchen: assorted flavours from
www.goodnessdirect.co.uk
JusRol: Pain au Chocolate – sold in a tub, bake for a few
minutes. Very good!
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Vegan
Mrs Crimble: Dutch Fruit Cake (H&B and supermarket free-from
shelves)
Vegan outlets
Vegan cakes are popping up in our larger towns and cities or online.
If your local café doesn’t sell vegan cake, offer them a recipe –
preferably with a slice for them to sample! – and encourage them
to do so. If the cake is good everyone will eat it, not just the vegans.
Ms Cupcake in Brixton: awesome!
Café Kino in Bristol: legendary cakes and food, all vegan. The
café estimates that 80 per cent of its customers are not vegan yet
love all the vegan food, including cakes.
And lots more…
Online bakeries:
www.hannahbananabakery.co.uk – mail order or direct in
Southampton
www.theheavenlycakecompany.co.uk/vegan-cake
www.psitsvegan.co.uk
www.rebeccas-cakes.co.uk
www.vegancakedirect.co.uk
And there are plenty more, so search the web!
Home-made
Cheaper and fun to do! It also makes you very popular…
From scratch
See the dedicated baking section on www.veganrecipeclub.org.uk
as well as lots of recipes. The Luscious Vegan Sponge Cake has many
fans, as does the Coffee & Walnut – but there are plenty more.
Alternatively, try one of the current range of vegan baking books,
many sold by the Viva! Shop www.vivashop.org.uk/catalog/book65
club/vegan-baking. We love Vegan Cupcakes Take Over the World
by Isa Chandra Moskowitz and Terry Hope Romero!
From a packet
Asda: Kids’ Baking Ginger Cookie Dough with Currants; Rainbow
Hundreds & Thousands; Natural Food Colours – blue, green, red
Betty Crocker: Chocolate Fudge Brownie Mix
Replace the egg in their packet recipe with 1 tsp egg replacer
plus ONE of these
l ¼ cup apple sauce OR
l 1 small banana, mashed well OR
l 1 small sweet potato, peeled, cooked and mashed well
The Co-op Chocolate Cake Mix
Add
l 1 medium-large banana, well-mashed
l ½ tsp baking powder
l 90-100ml soya or other dairy-free milk
Find out how to make it www.veganrecipeclub.org.uk/vegancooking-blog/choc-cake-co-op
Sainsbury’s: Madeira Cake Mix; Spiced Apple Cake Mix
Lightly oil the cake tin and line the base with greaseproof paper, then:
Sainsbury’s Madeira Cake: replace eggs, milk and butter with:
l 75g vegan margarine – soften in the microwave for just a
few seconds. Pure, Biona, Vitalite, Suma and Sainsbury’s
Free-From spread are all vegan
l 1 tsp baking powder
l 160ml soya milk
l 1 tbsp flax meal mixed with 2 tbsp water
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Vegan
Sainsbury’s Spiced Apple Cake: replace the egg with:
l 1 tbsp flax meal mixed with 1 tbsp cold water
l 1½ tsp egg replacer
l 60g vegan margarine, softened
l 45-50ml water or soya milk
See also www.veganrecipeclub.org.uk
Chocolate
You can still eat milk chocolate – the vegan version! It’s usually
made from rice milk and is quite widely available, as is vegan
white chocolate. Useful places to look are supermarket free-from
shelves, good health food shops and online stores like Viva! (see
page 38 for a list).
Booja Booja: a dedicated vegan company which sells a range of
sumptuous, organic and fairtrade truffles
Dairy-free: milk chocolate style buttons sold in most supermarkets
Kinnerton: Dairy-free, Egg-free, Gluten and Nut-free – sold as a
Bar or as Lollies
Lidl Fair Trade Dark: good value, good quality
Montezuma: several types and shapes of dark chocolate
Moo Free: vegan rice milk chocolate in various flavours and
shapes (bars, drops – and Christmas products!)
Organica: Couverture Bar (milk-style, a bit like a vegan Galaxy);
White Bar – white vegan chocolate
Plamil: a dedicated vegan company which sells a wide range of
quality chocolate from milky to 70% dark. They also do organic,
sugar-free and carob bars
Sainsbury’s: Crispy Rice Choc Bar
Tesco: Free-from Chocolate Bar
Waitrose: Belgian Dark – on its own or with nuts or fruit and nut
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Alternatives to Mars, Snickers, Milky Way and Bounty are
available from
www.vivashop.org.uk/catalog/viva/food/chocolates
Chocolate know-how
l Dark (or plain) chocolate is sometimes but not always
vegan. Sometimes companies add whey, butter fat or
other bits of dairy (why?!)
l Some supermarket own-brand dark chocolate is
suitable when you look at the ingredients list
l A dark chocolate label might state ‘may contain traces
of milk’ in the packaging information because it’s
made in a factory with mixed production lines – even
though the ingredients are vegan. See page 14 for the
allergen vs vegan explanation!
Confectionery
Biona: Cola Bottles; Wine Gums; Pineapple Chews
Goody Goody Stuff: Cola Breeze; Summer Peaches; Sour Mix &
Match; Sour Fruit Salad. Available from Asda and Viva!
Holy Cow Dairy-free Fudge: available from VeggieStuff
Just Wholefoods: Veggiebear range
M&S: Flying Saucers; Menthol Eucalyptus Gum; Peppermint Gum;
Rhubarb & Custards; Sugar Free Mints; Sugar Free Orange &
Lemon Fruit Drops
Fabulous Fudge Factory Dairy-free Fudge: available from
Redwood and Viva!
Sainsbury’s: Fruit Jellies; Fizzy Fangs; Fizzy Strawberry Lances;
Strawberry Pencils; Mint imperials; Flying saucers; Basics Sherbet
cocktails; Turkish Delight
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Vegan
There are lots more vegan sweets available online – see page 38
– and check supermarket vegan lists also
Desserts, chilled
Waitrose: Summer Pudding
See individual supermarket lists also
Desserts, frozen
Food Heaven: Cheesecake (assorted flavours) and Tiramisu from
selected branches of Tesco and Waitrose
Mama Cucina: Cheesecake (assorted flavours) from H&B;
Goodness Direct etc
Sainsbury’s: Woodland Fruit Strudel
Tesco: Value Apple Pie; Strudel – Apple or Woodland Fruit
Ice cream and similar
Bessant & Dury: assorted flavours, delicious. The lemon is
particularly good
Booja Booja: pure, nut-based, pricey but very good. The
Pompompous Maple Pecan is a particular favourite
Swedish Glace: a range of flavours. Most large supermarkets sell
the vanilla; Waitrose and H&B sell the other flavours
Tofutti: ice cream and cones
Sorbet: many brands, almost all vegan and widely available. See
individual supermarket sections
Desserts, long-life
Alpro and Provamel: soya desserts, assorted flavours
Co-op: Rich Fruit Christmas Pudding; Truly Irresistible Christmas
Pudding
Granovita: Jellovita
Fruit pieces in Jelly: see Sainsbury’s (page 28), M&S (page 22)
and Waitrose (page 33) or their vegan lists. Not all jelly is vegan –
check the label to make sure there is no gelatine used
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Sugar and other sweeteners
Vegans don’t eat honey but there are plenty of sweet
alternatives. We list the most available brands but there are
others out there too, especially syrups.
Agave Syrup:
Biona Organic (light and dark varieties)
Crazy Jack
Hale & Hearty
Barley Malt Syrup:
Clearspring
Meridian
Brown Rice Syrup:
Biona
Clearspring
Crazy Jack
Now
Date Syrup:
Meridian
Or try a good deli that sells original Middle Eastern date syrup
such as Basra brand.
Golden Syrup:
Tate & Lyle
Supermarket own-brands are usually vegan, but check.
Maple Syrup:
Meridian
Sainsbury’s: Pure Canadian Maple Syrup
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Vegan
Molasses (black treacle):
A fantastic source of iron!
Meridian
Other:
Sweetbird
Sugar
Billington: all their range is vegan. However, Golden Icing Sugar
is ‘made in a factory which uses eggs’ but that doesn’t mean egg
is added to the sugar. See page 14
Co-op: Fairtrade Dark Brown Soft; Fairtrade Demerara; Fairtrade
Golden Granulated; Fairtrade Light Brown Soft; Fairtrade White
Granulated
Silver Spoon: all sugar and sweetener products are suitable (NOT
Royal Icing sugar)
Tate & Lyle: all their sugar and syrup range (NOT Royal Icing)
Waitrose: Dark Brown Soft; Light Brown Soft; Golden
Granulated; Golden Caster; Demerara; Light Muscovado; Dark
Muscovado; Fair Trade Granulated Cane; A Sprinkle of Cinnamon
Sugar; A Sprinkle of Lavender Sugar
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Toiletries, cosmetics,
medicines & vitamins
These companies sell all or mostly vegan products, but check
their websites. As ever, this isn’t a fully comprehensive list but
there is more than enough to get you started!
Always check with each manufacturer to check they haven’t
changed the ‘recipe’! And remember, certain drug companies
may be less than ethical when it comes to animal testing so do
your homework. BUAV www.buav.org.
Many medicines contain gelatine or other animal ingredients.
Ask your GP for an alternative prescription – or the pharmacist if
you are buying over the counter products. Vitamins may also be
non-vegan although there are plenty of brands that are OK, eg
Solgar – check the label and ask the shop assistant. See also page
90 for information on vitamin D – and brands.
A close shave?
Many razor blades aren’t
vegan – animal products
are used in the strip – but
some are OK
Preserve: Viva! Shop and
elsewhere
Superdrug: own brands
BIC: all vegan EXCEPT for
these:
Soleil Twilight
Soleil Twist (MvB)
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Savvy
Simply Soleil/Miss Soleil
Soleil Shave and Trim
Comfort Twin Lady
Comfort Teens Purple
Comfort 2
Action Blue
Action Black
Action Green
Flex O3
Action Pink
Comfort Teens Green
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Vegan
Barry M Cosmetics: see page 36
Beaming Baby
Beauty Without Cruelty: cosmetics – the original vegan makeup company!
Bohemian Chic Minerals: cosmetics
Co-op: some of their range – toothpaste, roll-on deodorant,
some shampoos and conditioners etc
Emotional Brilliance: all vegan cosmetic range from Lush
Faith in Nature: everything in range is vegan except for Neem
and Propolis hair care products
GOSH Cosmetics: see page 37
Green People: have a separate vegan range
Hard Candy: cosmetics. Some of their range is vegan, available
at www.hardcandy.com and other online stores
Honesty Cosmetics: all vegan company. They have their own
range and also sell many other vegan products on their website
www.honestycosmetics.co.uk
Incognito: eg Insect Repellent
Lavera: cosmetics as well as skin, hair etc. Lots of their products
are vegan – for further information check out
www.lavera.com/blog/which-lavera-products-are-certified-vegan
Lush: look for the Vegan Society symbol on products or ask the
helpful staff
Skin Blossom: all vegan and registered organic skin and hair care
Suncoat: nail polish, mascara; liquid foundations are vegan
but check – not everything they sell is vegan (eg lip glosses
and lipsticks)
Superdrug: see pages 35-37
Urban Decay: some of their range is vegan and BUAV approved.
www.urbandecay.com – go to ‘Shop’ then ‘Vegan’ for several
pages of cool products!
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Contraceptives
Condoms
Many are not vegan because latex often contains casein, a milk
by-product.
Viva! Shop sells condoms www.vivashop.org.uk/viva/vivavalentines/fusion-condoms or try these:
NVS Ltd: all
Boots: own brand, all
Condomi: all
Durex: Avanti; Real Feel; Fetherlite Ultra and Deluxe (all non-latex)
Glyde Health: Latex Condoms; Sheer Glyde Dams
Lifestyles: all
Mates: Mates SKYN
ONE: all except ONE Zero
Pasante: all latex condoms
Safex: all
Sir Richard’s Condom Company: all
Tesco: all Sequre range
Oral Contraceptives
Pfizer: Femulen
Contraceptive Patches
Janssen-Cilag: Evra
Contraceptive Injection
Bayer: Noristerat
Pfizer: Depo-Provera
Feminine Hygiene
Mooncup: alternative to tampons and towels. Available from
health food shops – high street and online; Boots; Amazon etc
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Vegan
Natracare: tampons and towels. Available from health food
shops – high street and online. Also Waitrose and Ocado
Household cleaning products
Astonish: www.astonishcleaners.com/where/find.php
Bio-D: all
Co-op: some of their range, eg dishwasher tablets, laundry. All suitable
products are clearly labelled as free from animal products and testing
Earth Friendly
Ecoleaf
Ecozone
Faith in Nature
Method
Useful sites
l BUAV www.buav.org supply a list of approved companies
that are both vegan and non-tested for further information
E: [email protected] T: 020 7700 4888
l www.thebeautydiaries.net/p/cruelty-free-ranges.html
Candles
Vegan-friendly candles are made from plant oils like soya – longer
burning and better for the environment – or paraffin. These can be
found in mainstream outlets but always read the label/ask an assistant.
Non-vegan candles use animal fats (tallow, stearin etc) or beeswax.
A Lot of Candles: all vegan range of candles and more
www.alotofcandles.co.uk
Aroma Candles: soya candles
Brackencraft: a dedicated vegan company
Heaven Scent: lovely tealights!
IKEA: quite a lot of their range is clearly marked as made from
plant sources – others, especially the long thin type, are labelled
as made with stearin so are not vegan or vegetarian
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Clothing and shoes
Clothing might seem easy and mostly it is. With a vast array of
ethical fibres such as bamboo, hemp and organic cotton, quality
modern synthetics and amazing fake furs – there is plenty to
choose from! However, vegans avoid wool, silk, fur, leather and
feathers, all of which come from a living or dead animal – sadly,
cruelty and exploitation are embedded in these industries.
Shoes
Obviously, vegans don’t use leather or suede. However, there are
decisions for new vegans – for financial and ecological reasons
you may want to wear out leather footwear before buying vegan
versions. Just be honest – if someone quizzes you about it,
explain why!
Many vegan online stores sell a variety of brands. We even
found vegan footwear on Amazon but do check the product
matches the search!
Many high street stores, including big supermarket chains,
often sell non-leather shoes although the glues may be of animal
origin – you will need to check with the company. Try Shoe Zone;
George at Asda; New Look and others.
Beyond Skin: designer shoes www.beyondskin.co.uk
Bourgeois Boheme: contemporary footwear and accessories
www.bboheme.com
Eco Vegan Shoes: www.eco-vegan-shoes.com
Marco Tozzi: a lot of their range is vegan. Mastershoe/MyShu
stocks them, as do some vegan companies, and the glues are
animal-free
Vegetarian Shoes: (Brighton shop and online)
www.vegetarian-shoes.co.uk
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Trainers
Many trainers are inherently vegan but the glues might be an
issue (as might be their employment policies!). Asics have a vegan
list – contact them for more info. Most of the other big
companies sell vegan trainers – again, check. New Balance and
Brooks are particularly good.
Walking boots
As well as the dedicated vegan companies who sell walking boots
such as Vegetarian Shoes (see page 76), many of the big
companies offer at least one vegan boot in their range, eg
Salomon; Karrimor; Aku La Stria.
The animal skin on the left means that leather/suede
has been used. The other two symbols mean fabric
and ‘other materials’, respectively.
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Vegan
Booze
Beer
Many cans and bottled beers are fine yet their cask equivalents
may not be. This isn’t a comprehensive list but you will find at
least one of these in your local.
Becks: all
Budweiser: all
Carlsberg: regular; Edge; Export; Special Brew
Cobra: all
Coors: all
Corona: all
Co-op: own-label beers clearly marked on the label if vegan, eg
Czech lager
For a complete list of vegan booze, check www.barnivore.com
or ‘The Animal-free Shopper’ guide – and if you find a new
vegan booze product, please contact them.
Why would booze not be vegan?! Well, it all depends on
what the manufacturer uses to fine (clarify) a product.
Beware:
l albumen (egg)
l casein (milk protein)
l gelatine (animal bones)
l isinglass (fish bladder)
Does organic mean it is vegan? No! The grapes/hops/apples
etc might be OK but that doesn’t mean the fining agent is
animal-free.
Bentonite is vegan – it’s a mineral. Some manufacturers
don’t fine their wines at all, making life easier!
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Deuchars: Bottled
Elephant: Bottled
Freedom: Lager, Bottled
Golden Promise: Bottled
Grolsch: all
Heineken: Pilsner
Holsten: Export; Pils; Super
M&S: their vegan list includes lots of vegan booze, not just wine
Perroni Nastro Azzurro: Bottled
Samuel Smith:
l Bottles: all vegan EXCEPT Yorkshire Stingo
l Cask: all EXCEPT Old Brewery Bitter hand pulled from the
cask – this is fined with traditional isinglass
San Miguel: bottled
Tiger: Bottled
Tsingtao: Bottled
Tuborg: all
Tyskie: all
Cider
Aspall: all
Dunkertons: all
Luscombe Organic: all
Merrydown: all
Samuel Smith: Cider Reserve; Organic Cider
Sheppy’s Cider: all
Stowford Press: all
Thatcher’s: all
Weston & Son: all
Fortified wines – sherry and port
Cockburns: Vintage Port; Quintas dos Canais Vintage Port
Fonseca: Forty Year Old Aged Tawny Port; Quinta do Panescal
Single Quinta Vintage Port; Classic Vintage Port; Guimaraens
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Vegan
Vintage Port; Late Bottled Vintage Port
Harvey’s Bristol Cream
Waitrose: Waitrose Amontillado; Waitrose Fino only
Spirits
Most spirits are vegan but not advocaat, which contains eggs
Wine
Viva! Wine Club can supply most of your alcohol needs – not just
wine – delivered straight to your door!
www.viva.org.uk/wineshop
Asda: marks its own-label wines.
Brown Brothers: it varies!
www.brownbrothers.com.au/uploads/veganapril2011.pdf –
contact them for a more current list
Co-op: see Co-op beer and cider
Majestic: has a vegan list www.majestic.co.uk/find/Vegan-is-Vegan
M&S: marks its own wines if suitable. See M&S beer and cider
Oxford Landing: all of its range from 2008 vintage onwards is vegan
Sainsbury’s: marks its own-label wines
Tesco: as Sainsbury’s. However, their wine website only lists four
vegan wines but they actually sell many more. Read the labels
and ask customer services. And keep phoning/emailing until they
give in and update their website!
Waitrose: www.waitrosedirect.com/wine/vegetarian/1
Yellow Tail: all red (the white uses gelatine)
www.discoveryellowtail.com
Independents: most independents know their stuff and should
be able to tell you what is suitable
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Eating out
Chains and independents
These all have an allergy list and some vegan options:
l
l
l
l
Las Iguanas
Nandos
Pizza Express
Pizza Hut
l
l
l
l
Prezzo
Wagamama
Wetherspoon
Yo Sushi
In addition, all chains now offer a list of allergy-free foods in their
range. This doesn’t guarantee that there will be much for vegans
but it’s a start. For more detailed info, check out
www.cookingforvegans.co.uk/eatingout/chainrestaurantinfo.html
Independents vary massively regarding how vegan-friendly they
are. This includes pubs as well as dedicated restaurants and cafés.
Always check their website and phone beforehand; give at least
24 hours’ notice if possible – even if they don’t have anything on
the menu they may be able to whip something up if you ask
nicely. Indeed, sometimes you get the best food off-menu! If you
want to encourage a business refer them to the Vegan Catering
Guide www.veganrecipeclub.org.uk/catering
On the move
Motorway
The best services are Moto – these contain a M&S Simply Food
and Costa Coffee (soya milk for hot drinks). Other than baked
potato, beans and chips, main meals may be a bit random
although it is always worth asking. M&S multi salads are a great
standby if choice is lacking!
Little Chef: good for a vegan breakfast (hash browns, cooked
tomatoes, baked beans, toast [avoid the butter and marg] etc). At
time of writing they don't supply soya milk but are looking into
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it. If you have time, phone and politely ask them to stock it. T:
01953 450053
Bus and railway stations
No vegan food on trains or coaches as yet – other than crisps! –
but some chains within the station itself may offer food and
many have soya milk for hot drinks. When in doubt bring your
own or pick up provisions from a nearby chain such as H&B,
M&S, WHSmith, Pret a Manger, Starbucks…
Airlines
The rule of three is useful to ensure you get a decent meal.
1. Ask for a vegan meal when you book a flight. All airlines do
them, though quality varies. Ask for soya milk also,
particularly if on a long-haul flight.
2. Phone again to check a couple of days before departure.
3. Ask again when you check in.
Airports
Starbucks or other chains may provide vegan food but check on
the airport’s website to see which food outlets are there. When in
doubt, stock up with portable snacks, such as fruit, nuts, seeds and
sandwiches. You may not be allowed to take food on board the
plane with you however, particularly if travelling out of Europe.
More ideas
www.cookingforvegans.co.uk/eatingout/foodonthego.html
www.veganbackpacker.com/featured-articles/veganvegetarian-travel-tips
www.happycow.net – global website for vegans and veggies.
Includes health food shops as well as places to eat
www.vegdining.com – global site
www.vegetarianvisitor.co.uk – UK site
And there are plenty more!
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Vegan
Health matters
A balanced vegan diet is the healthiest diet on earth, and yet some
people still have a few concerns about whether they will receive all
the nutrients that they require. Let us put your mind at rest!
For further information Viva! Guide 1 – Nutrition in a Nutshell.
www.vegetarian.org.uk/guides/Nutrition-in-a-Nutshell.pdf
This handy guide also features two simple charts: Nutrition and
Daily Healthy Eating.
Nutritional basics
Calcium
It isn’t necessary to eat animal products like dairy for calcium –
after all, over 70 per cent of the world’s population does not eat
it traditionally because they are lactose intolerant. Moreover, such
people tend to have lower rates of osteoporosis than Westerners.
They get their calcium from other sources – plants.
Calcium is found in:
l green leafy veg such as kale, cabbage, spinach, fennel,
watercress, leeks and broccoli. One serving of broccoli
contains as much calcium as 200ml of cows’ milk
l pulses (peas, beans, lentils)
l nuts, especially almonds and Brazil nuts – and seeds, especially
sesame (including hummus and tahini – sesame paste)
l figs and olives
l sea vegetables such as arame – delicious in a brown rice and
carrot salad
l fortified soya and almond milks (contain very similar
amounts as cows’ milk)
l cinnamon
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Although we do need calcium for our bones, we can lose it
through our urine. People who eat a typical Western diet – that
is, one based on animal protein (including cow’s milk) are likely to
lose more calcium, and are therefore more at risk of osteoporosis
than those who only eat vegetable proteins. This is partly because
animal protein leaches calcium out of the bones, whereas
vegetable protein does not. The Innuit people – whose diet is
based almost entirely on meat – have the highest osteoporosis
rates in the world.
But isn’t milk natural? No! It is completely unnatural to drink
milk after weaning. And bizarre to drink the milk of another
species. Cows’ milk is meant for calves; goats’ milk for kids and
sheeps’ milk for lambs!
So, you see, the vegan diet really is the healthiest option!
There is little chance of a deficiency of calcium, or any other food
group, vitamin or mineral, as long as you eat a balanced diet.
For further information see our calcium fact sheet
www.vegetarian.org.uk/campaigns/bones/factsheet.html
Iron and vitamin C
According to the British Medical Association, iron deficiency can
be a problem that affects everyone, whatever their diet – and
particularly women. Vegans are no more likely to be iron deficient
than anyone else – but it is something that we all need to take
care with. Increase your intake of iron and vitamin C-rich foods
and, if necessary, take a plant-based supplement such as Floradix.
Iron is found in:
l green leafy vegetables: green cabbage, curly kale, cavalo
nero, Brussels sprouts, spinach, chard etc
l wholegrains such as wholemeal bread, brown rice and
wholegrain pasta
l dried fruit
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l pulses: beans, lentils, peas – and tofu, which is made from
soya beans
l black treacle (molasses)
l many fortified breakfast cereals
l cocoa and plain chocolate!
Eating vitamin C-rich foods helps iron absorption by three to four
times! Here are some good combinations:
l baked beans on wholemeal toast with grilled tomatoes or
tomato salad
l broccoli with a serving of freshly squeezed orange juice
l stir-fried tofu with broccoli
l curly kale (high in both iron and vitamin C) stir-fried with
fresh thyme and chopped chillies
l soya milk shake with blueberries and dried dates or figs
It’s not difficult, as vegans tend to eat lots more vitamin C-rich
fruit and veg with their food anyway! For example:
l green leafy veg
l broccoli
l parsley
l frozen peas
l green peppers
l potatoes
l tomatoes
l citrus fruits
l mangoes
l blackcurrants
For further information
see our iron fact sheet
www.vegetarian.org.uk/factsheets/iron.html
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Protein
Protein is essential for growth, repairing tissues and protecting
against infections. The British Medical Association states that the
vegan diet provides all nutrient requirements, including more
than enough protein. According to leading nutritionists, it really is
very difficult to suffer from protein deficiency unless you go out
of your way to do so – ie starve!
Protein can be found in:
l pulses: peas, beans of all types, lentils (whole and split) and
soya products, eg soya milk, soya burgers, tofu and tempeh
l wholegrains: rice, quinoa, millet, wheat, bulghur, couscous,
oats, barley, buckwheat, pasta, bread
l nuts and nut butters: Brazils, hazels, walnuts, pine nuts,
macadamia nuts, pecans, almonds, peanuts etc
l seeds and seed butters: hemp, sunflower, pumpkin, sesame
etc (tahini paste – used in hummus – is made from sesame)
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Vitamin B12
We used to get our B12 naturally from the microorganisms in soil
on fruit and vegetables but modern farming methods have put
an end to that. Interestingly, gorillas – who are vegan – naturally
get enough B12 in the wild but those imprisoned in zoos have to
be given a supplement.
The human body only needs a tiny amount of vitamin B12 per
day (and B12 deficiency is relatively rare in the young) but it is
important to get a daily dose of it because it
l maintains a healthy nervous system
l aids normal blood formation
l keeps the heart in tip top condition
Vitamin B12 is found in many everyday foods that have been
fortified with it such as yeast extracts (eg Marmite or Merdian
Yeast Extract with B12), many breakfast cereals, yeast-based
spreads and pâtés, soya milk and soya margarines. Foods
containing soya protein are also fortified with this vitamin such as
TVP (textured vegetable protein), soya sausages and soya burgers.
While the daily requirement is only 1.5 micrograms, some
experts now believe that 3 micrograms per day is a more healthy
intake – and according to the National Academy of Sciences in
the US, all adults over 50 – whatever their diet – should take a
supplement or eat fortified foods.
In summary:
l Take a supplement
l OR eat these foods regularly
• 250ml serving of fortified soya milk
• 50g serving of fortified cereal
• Two pieces of toast with a spread of B12 fortified
margarine and B12 fortified yeast extract
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Vitamin D
The best source is sunlight on bare skin, but many of us in the
UK – whatever our diet – miss out in the winter months. Most
vitamin D in fortified foods (eg breakfast cereal; margarine) is not
vegan. However, most fortified plant milks use a vegan source of
the vitamin.
Vitamin D2 (always vegan) supplements are available from
www.veganicity.com/Vitamin-D.html. Vegan vitamin D3 is
available from www.vitashine-d3.com
For further information about nutrition, see Viva! Health
www.vivahealth.org.uk for a wide range of science-based
guides, nutritional fact sheets and scientific reports, including the
Vegetarian and Vegan Mother and Baby Guide for pregnancy and
baby nutrition and Food of Champions for sports nutrition.
Get yourself a full list of all the Guides available from: Viva!
Health, 8 York Court, Wilder Street, Bristol BS2 8QH.
E: [email protected] T: 0117 944 1000. Alternatively, you can view
all our nutritional guides and plenty more veggie info FREE at
www.viva.org.uk and www.vivahealth.org.uk.
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New ingredients list
Some of these products may be new to you – or they may be
given a different name if you use recipes from the USA or Canada.
Agar flakes/powder: thickening agent derived from seaweed. (Also
called agar agar). See also Gelatine, Vegetarian and Vegegel
Alfalfa sprouts: comes in different varieties also. Delicate
sprouted seeds, full of vitamins and goodness – available from
health food shops. Or grow your own! See
www.veganrecipeclub.org.uk/super-sprouts
Arrowroot: a bit like cornflour, a good sauce and gravy
thickener but it doesn’t change the colour of the sauce in the
way cornflour does. Cheapest bought from a good health food
shop, otherwise Tesco or Waitrose offer the best own-brand deals
Arugala: (used in USA and Canada) rocket
Bulgur: cracked wheat
Celeriac: the root of celery; eat it grated in salads, or boil/bake it
Couscous: tiny pieces of semolina used in Middle Eastern and
North African cooking. Good and quick as the basis for a salad –
similar to bulgur
Earth Balance: a US vegan margarine. UK versions include
Biona, Pure or Suma. See page 55
Eggplant: (used in USA and Canada) aubergine
Flax: omega-rich seeds. Grind them up to get your omega-3 and
9. See also linseed
Gelatine, vegetarian: as opposed to the animal version! A
setting agent used to make jellies etc. It is available from various
outlets. See also agar and Vegegel
Hemp: a protein and omega-rich seed. The hemp plant is also
used to make an ecological alternative to cotton
Humous/hummus: a dip made from chickpeas, tahini and garlic
Kohlrabi: a type of turnip
Linseed: omega-rich seeds. See Flax. Ground seeds can also be
mixed with a little water and used as an egg-replacer in baking
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Mange-tout: also called snow peas, lovely raw or cooked
Millet: tiny bright yellow wholegrains, use instead of rice
Miso: mineral-rich paste made from fermented soya beans – used
as a stock for soups and stews. It comes in different strengths –
pale and slightly sweet to dark brown and more ‘meaty’ in flavour
Nori: a sea vegetable used for wrapping sushi. Nori sprinkles are
also used as a condiment and are rich in vitamins and minerals
Nutritional yeast flakes: a tasty, nutty, slightly cheesy condiment
full of B vitamins – used to make sauces or just added to soup,
pasta dishes etc. Engevita brand is sold in health food shops in the
high street and online. Not to be confused with brewers’ yeast
Quinoa: (pronounced ‘keenwah’) – a small, nutty-tasting,
protein-packed wholegrain
Rutabaga: swede (US and Canada)
Seitan: also known as gluten, it is a wheat-based meat
replacement. See page 44
Shoyu: see Soya sauce and Tamari
Soya sauce: the best is shoyu or tamari (which is wheat-free).
Brands include Essential, Clearspring and Sanchi and are widely
available. It is made using traditional methods and tastes far
better than the usual type. Fantastic in stir-fries, sauces etc
Tahini: ground sesame paste, used as a spread or to thicken
sauces. Also used in hummus
Tamari: see Shoyu and Soya sauce
Tempeh: protein-rich soya bean product; has a nutty taste. See
page 44-45
Tofu: soya bean curd. See page 45-46
TVP: textured vegetable protein, made from soya, comes in
mince and chunks. See page 40-41
Vegegel: a brand of vegetarian/vegan setting agent. See also
Agar and Gelatine, vegetarian
Yeast extract: eg Marmite, Natex, Vegemite, Essential, Meridian
brands. Each has a slightly different flavour and salt percentage.
Use as a spread or to flavour soups and stews
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Zucchini: (used in USA and Canada) courgettes. From the
marrow family, use this veg raw or cooked
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Hidden nasties – things
to avoid
Albumen: egg white, used in food as a binder (sadly, some
vegetarian sausages and burgers contain this, eg Cauldron brand)
Anchovy: small fish, often used in Worcester sauce
Angora: a type of wool made from goat or rabbit hair
Aspic: meat or fish-derived jelly
Beeswax (E901): secreted by bees, used in polishes and
cosmetics
Beta carotene: is vegan but may be bound to gelatine and may
not be listed in the ingredients
Bristle: animal hair used for brushes
Carmine: red pigment obtained from cochineal
Casein: milk-derived protein
Cashmere: wool from the cashmere goat
Caviar: see roe
Chitin: derived from the shells of insects or crustacea, used in
shampoos and moisturisers
Chamois: soft leather, made from the skin of antelope, sheep,
goat or deer
Cochineal (E120): red dye made from the dried bodies of insects
Collagen: constituent of connective tissue, used in cosmetics
Vitamin D3: vitamin derived from lanolin or fish oil. Added to
vitamin and food supplements
Down: feathers from fowl, used in quilts and pillows (duck,
geese and chicken feathers are either a slaughterhouse byproduct – or else are plucked cruelly from live birds)
Elastin: protein found in the muscles of meat, used in cosmetics
Felt: cloth made from wool and fur
Glycerin(e) or glycerol (E422): colourless liquid which can be
obtained from animal fats
Hide: animal skin used in clothing, footwear and upholstery
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Honey: some bees are inevitably injured or killed when the
combs are removed. And it is their food, not ours
Isinglass: pure form of gelatine, obtained from freshwater fish
Keratin: protein found in hair, horns, hoofs and feathers, used in
shampoos and conditioners
L-cysteine hydrochloride (E920): obtained from animal hair or
chicken feathers, used in shampoos and as an improving agent in
white flour. Can be produced synthetically
Lactic acid (E270): acid produced by fermenting milk sugar. Can
also be obtained from non-dairy source – eg Patak’s curry pastes
use a vegan version. Check with the company
Lactose: milk sugar, often found in crisps
Lanolin(e): fat extracted from sheeps’ wool, used in cosmetics
Lard: fat surrounding stomach and kidneys in sheep
Leather: tanned hide (animal skin), used in clothing, accessories
and upholstery
Lecithin (E322): fatty substance found in nerve tissues, egg yolk
and blood. Can also be obtained from vegetable sources
Lutein (E161(b)): dye obtained from egg yolk. May also be
obtained from marigolds
Mohair: cloth made from hair of angora goat
Oleic acid: fatty acid found in animal and vegetable fats
Oestrogen: female sex hormone, used in cosmetics and bodybuilding supplements
Parchment: skin of sheep or goat, used as a writing material
Pepsin: enzyme found in stomach gastric juices, used in cheesemaking
Progesterone: sex hormone used in hormone creams
Propolis: bee glue, used in toiletries and cosmetics
Rennet: extract of calf stomach, used in cheese-making
Roe: eggs obtained from slaughtered female fish
Royal jelly: food upon which bee larvae are fed, used as a food
supplement
Sable: fur from small mammal, the sable marten, used in artists’
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and make-up brushes etc
Shellac (E904): insect secretion, used in hair spray, lip sealer and
polishes
Silk: fibre produced by larvae of certain bombycine moths, who
are killed
Sodium 5’-inosinate: prepared from fish waste, used as a
flavour enhancer
Squalene/squalane: found in the liver of sharks, used in
toiletries and cosmetics
Stearin(e): general term for glycerids formed by combining
stearic acid and glycerin. Used in some candles, medicines and
toiletries
Suede: kid, pig or calf skin, made into clothes and footwear
Suet: fat prepared from the kidneys of cattle and sheep
(vegetarian suet is acceptable)
Tallow: hard animal fat, often obtained from around the kidneys
of cattle, used in soap and candle-making
Taramasalata: cod roe pâté (eggs from killed cod)
Testosterone: male hormone, used in body-building supplements
Urea: waste nitrogen formed in the liver, used in toiletries and
cosmetics
Velvet: fabric usually made from silk, but can also be made
synthetically
Whey: milk derivative. Used in margarines, biscuits, crisps and
cleaning products
Wool: fleece of sheep. See page 7
For a more detailed list, see
www.vivahealth.org.uk/factsheets/hiddennasties.html
96
,
Viva! s L-Plate Vegan
The pocket guide to animal-free shopping!
L-Plate Vegan
Vegan because?
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Top Twenty best vegan
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on the go
l product-based search – from
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l health matters – simple tips
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l and lots more
the pocket guide to
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ISBN 978-0-9561093-9-2
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