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3 Easy Low FODMAP Recipes For Veganuary

What is Veganuary and why vegan low FODMAP recipes are important?

Veganuary is an annual vegan lifestyle challenge that encourages people to pledge to adopt a vegan diet for the month of January. The challenge aims to raise awareness around veganism and its benefits and to provide a supportive environment for individuals looking to transition to a vegan lifestyle.

Vegan FODMAP recipes are important because they are low in certain carbohydrates that can be difficult for some people to digest properly. FODMAPs (Fermentable Oligo-, Di- and Mono-saccharides And Polyols) are short chains of sugar molecules found in certain plant foods which can cause digestive symptoms such as bloating and abdominal pain in some individuals. 

While vegan diets have health benefits, they can also contain ingredients that rank highly on the FODMAP scale, if not managed correctly.

If you're already taking JUVIA, you don't need to have any restrictive diets (including low FODMAP). However, if you've not given us a go yet, this Veganuary we're sharing 3 easy low FODMAP recipes with you: 

3 Easy Vegan FODMAP Recipes 

  1. Aubergine Curry
  2. Zucchini Noodles with Avocado Sauce 
  3. Sweet Potato Chili 

Remember, you can add your favourite vegan proteins such as tempeh, tofu, etc for added nutrition. 

Aubergine Curry

This vegan aubergine curry recipe is great on its own but also works well with your favourite sides. 

To make this vegan aubergine curry recipe, you will need the following ingredients: 

  • 1 large aubergine cut into cubes
  • 1 small onion diced
  • 2 cloves of garlic minced finely
  • 1 teaspoon of ground cumin
  • 1 teaspoon of garam masala
  • ½ teaspoon of turmeric powder 
  • 3 tablespoons of tomato paster
  • 1 can (400ml) of coconut milk
  • sea salt to taste

Additionally, you will need ingredients such as oil or vegan butter to sauté the vegetables in and a side dish such as basmati rice or quinoa to help soak up all the delicious flavours of this vegan aubergine curry.

Step 1

Begin by heating up some oil or vegan butter in a large skillet over medium heat. Once hot add in the onion and garlic and cook until softened. Then add in the aubergine cubes and the spices (cumin, ginger paste and turmeric). Stir everything together for about 5 minutes until fragrant then reduce the heat to low.

Step 2

Next, add in the tomato paste and stir again for another few minutes before adding in the coconut milk. Let everything simmer together until it has reduced slightly (around 10-15 minutes). Taste and season with sea salt before serving your vegan aubergine curry over cooked basmati rice or quinoa.

Step 3

Enjoy!

Zucchini Noodles with Avocado Sauce

Zucchini noodles with avocado sauce are packed full of flavour and nutrients, and provide plenty of healthy fats. 

To make this vegan zucchini noodles with avocado sauce recipe you will need: 

  • 4-5 zucchinis cut into long thin strips (spiralised)
  • 2 cloves of garlic minced
  • 1 ripe avocado
  • ¼ cup of vegan sour cream
  • ¼ cup of vegan parmesan cheese
  • 2 tablespoons of nutritional yeast
  • 1 tablespoon of vegan butter or oil
  • sea salt to taste

Step 1

Begin by heating up the vegan butter or oil in a large skillet over medium heat. Once hot add the garlic and cook until fragrant (around 30 seconds). Then add in the zucchini noodles and sauté for another few minutes until they are softened.

Step 2

Meanwhile blend together the avocado, vegan sour cream, vegan parmesan cheese, nutritional yeast and a pinch of sea salt. Once combined pour this mixture into the skillet with the zucchini noodles and stir until everything is evenly coated. Let the vegan zucchini noodles cook for a few more minutes before removing them from the heat and serve with your favourite sides.

Step 3

Enjoy!

Sweet Potato Chilli 

This vegan chilli and its flavourful spices provide a thick and hearty vegan meal. 

To make this vegan sweet potato chilli recipe you will need:

  • 2 tablespoons of vegan butter or oil
  • 1 onion diced
  • 2 cloves of garlic minced
  • 3 cups of sweet potatoes cubed (around 4 small/medium)
  • 1 can of kidney beans rinsed and drained
  • 1 can of tomatoes crushed or diced 
  • 2 tablespoons of tomato paste
  • 1 teaspoon of cumin powder
  • 1 teaspoon of chilli powder
  • sea salt to taste

Step 1 

Begin by heating up the vegan butter or oil in a large pot over medium heat. Once hot add the onion and garlic and cook until fragrant (around 3 minutes). Then add in the sweet potatoes, kidney beans, tomatoes and tomato paste. Stir to combine before adding in the cumin and chilli powder. 

Step 2

Let this vegan chilli cook for around 10 minutes or until the sweet potatoes are softened. Taste and season with sea salt before serving your vegan sweet potato chilli with cooked basmati rice or quinoa.

Step 3

Enjoy!

Final thoughts

So, there you have it, 3 easy low-FODMAP vegan recipes to get you started for Veganuary. Plant-based diets are higher in fibre, antioxidants, vitamins and minerals such as folate, magnesium and iron than most traditional diets.

In terms of environmental sustainability, veganism helps reduce greenhouse gas emissions due to its reduced reliance on animal agriculture which is one of the leading contributors to global warming. 

So, why not give Veganuary a try this month and see how you feel?

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