5 Reasons Why Nigerians Should Embrace Veganuary: A Journey towards Health, Compassion, and Sustainability

As January 2024 unfolds, the global phenomenon of Veganuary beckons, inviting us to embrace a vegan lifestyle for a month. For Nigerians, this might sound like a significant shift from our traditional diets, but it's an exciting opportunity to explore a compassionate, healthy, and environmentally friendly way of living that surprisingly aligns well with many aspects of our culture.

Veganuary and Nigerian Food Culture

Nigerian cuisine, renowned for its vibrant flavours and diverse ingredients, provides a fertile ground for vegan cooking. Our staples - beans, yam, rice, cassava, maize, and a rich array of fruits and vegetables - are inherently plant-based. Veganuary, therefore, isn't about uprooting our culinary heritage but about rediscovering and celebrating it through a vegan lens.

Top Five Reasons to Try Veganuary

Health Benefits: A plant-based diet is linked to lower risks of heart disease, hypertension, and type 2 diabetes - conditions that are prevalent in our communities.You'll discover the nutritional wealth of plant-based foods, often packed with vitamins, minerals, and fibre. 

Cruelty-Free Living: Veganuary aligns with the principle of non-violence towards animals. Choosing meals, lifestyle items and clothing that are free from animal products takes some intention but is not impossible.

Environmental Responsibility: Plant-based diets have a lower carbon footprint, crucial in tackling climate change.

Flavour Exploration: Discover new and exciting ways to cook with vegetables, fruits, and grains. It’s also an opportunity to reconnect with traditional Nigerian plant-based dishes that have been overshadowed.

Economic Benefits: Often, a vegan diet can be more economical, utilising local and seasonal produce.

Easy Recipes to Kickstart Your Veganuary

To make your Veganuary journey delightful and stress-free, try out simple yet delicious recipes like Jollof Rice, Okra Soup, or Beans and Yam Pottage. Each dish offers a taste of Nigeria, but through a fresh, vegan perspective. When it comes to replacing meat, opt for ingredients such as mushrooms, tofu (wara) and garden egg. 

For a treasure trove of ideas outside of this blog, my cookbook Vegan Nigerian Kitchen contains 100 recipes, each crafted to suit both the novice and the seasoned cook. Additionally, I have a free guide to going vegan, available for download here, which will ease your transition to a plant-based lifestyle. For continued inspiration and community, follow me on Instagram to see examples of things to eat. 

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Embracing Veganuary is more than a dietary change; it's a step towards a more compassionate, healthy, and sustainable lifestyle. It's an opportunity for us Nigerians to lead the way in Africa by showing how our rich heritage can coexist beautifully with vegan principles. Let this January be the start of an enlightening culinary and lifestyle journey!

Vegan Mushroom and Spinach Pizza | With a Creamy Vegan Cheese Sauce

Sometimes that pizza craving hits and you want something that's vegan-friendly, delicious and straightforward to make. In this blog post, I'm going to show you how to make an amazing mushroom and spinach pizza with a creamy 'cheese' sauce. 

It's a simple yet satisfying recipe that combines the earthy flavours of mushrooms and spinach with a rich, gooey homemade vegan cheese sauce. This pizza is perfect for a weekend cooking project or a mid-week meal (serve it up with a side salad and you're good to go).

Let's dive into some of the key ingredients before we get into how to make this mouth-watering treat.

1. Strong Bread Flour: This is a high-protein flour that's perfect for making pizza dough. It gives the crust the right amount of chewiness and structure. If you don't have this on hand, you can also use plain flour.

2. Instant Yeast: A key ingredient for making your pizza dough rise. Instant yeast is easy to use as it doesn't require activation and can be mixed directly with the flour.

3. Vegan Butter: Vegan butter is a plant-based alternative to traditional butter, made without any dairy products. Brands like Flora and Vitalite are good options. 

4. Vegan Milk: Any dairy-free alternative can be used to make the creamy cheese sauce, such as soya, oat, almond, coconut or rice milk. It helps to achieve a smooth and creamy texture. 

5. Vegan Cheese: A crucial ingredient for the cheese sauce, although it can be left out completely if you don't have access to a good variety. Vegan cheeses like Applewood melt well and add a delicious, cheesy, smoky flavour to the pizza. You can also use nutritional yeast.

6. Fresh Spinach: Adds a fresh, slightly earthy flavour to the pizza. Spinach is also packed with nutrients, making it a healthy as well as colourful topping. You can choose to use other leafy greens such as kale, rocket or collard greens.

Ingredients

(Makes 2 pizzas)

For the pizza base:

450g strong bread flour

7g (1 packet) instant yeast

1 tbsp granulated sugar

1 tsp salt

2 tbsp sunflower oil

300ml warm water

For the cheese sauce:

75g vegan butter

50g plain flour

360ml vegan milk (soya or oat milk)

Salt, to taste

1 tsp coarse ground black pepper

100g grated vegan cheese (I recommend Applewood as it melts beautifully)

For the topping:

Handful baby spinach leaves

BBQ or hot sauce (optional)

125g mushrooms (sliced)

1 tbsp sunflower oil

1 tsp chilli powder (optional)

Method

1. Make the pizza dough by mixing all the pizza base ingredients together in a stand mixer at low-medium speed for 5-7 minutes, or until the dough comes off the sides of the bowl and forms a cohesive dough ball. If you don't have a stand mixer, you can mix all the ingredients together in a large bowl, then knead the dough by hand on a lightly floured surface for 10 minutes. Humidity and flour type can influence the hydration of the dough, but it should be soft and bouncy, not too sticky. If it is too sticky, add an extra tablespoon of flour at a time until you reach the right consistency. Add a little water at a time if it is too dry. 

2. Place the dough in a lightly oiled bowl, cover with a clean kitchen towel, and leave to rise in a warm area for 60 minutes or until double in size. 

3. Make the cheese sauce by melting the vegan butter in a saucepan over medium heat. Add the flour and mix well to form a smooth paste. Slowly add the vegan milk, stirring as you go, until you have a smooth sauce. Keep stirring as you simmer over low heat until the sauce thickens. Season with salt and coarse ground black pepper. Add the vegan cheese (either grated or cut into small chunks) and keep stirring until it has melted into the sauce. Take off the heat, add a handful of baby spinach and set aside.

4. Preheat your oven to 250C.

5. Assemble the pizza(s). Divide the dough in half. Set one half aside in a bowl and cover with a clean kitchen towel to prevent it from drying out. Take the other half, place it on a lightly floured surface and use your hands to flatten and shape it into a 12 inch circle. No need to be super precise - you can also just eyeball it and flatten to your desired thickness (I like a nice thick, chunky crust!) Transfer the pizza base to a lightly oiled baking tray and leave to rest for 2-3 minutes while you repeat this process with the second half of the dough. If you are only making one pizza, the second dough can be frozen in a tightly sealed bag or container for up to 3 months. Thaw in the refrigerator overnight when you are ready to use it.

6. Mix the sliced mushrooms with some sunflower oil and chilli powder (if you want a little kick). This is optional but you can also spread a layer of bbq or hot sauce on the dough for a flavour boost. Spread half of the cheese sauce (with spinach) onto the pizza and top with half of the sliced mushrooms. Do the same on the second dough if making two pizzas.

7. Bake for 15 minutes or until the pizza crust is golden brown. Garnish with a couple of fresh spinach leaves, cut into slices and serve hot or warm. 

Smoky Jollof Rice | Easy Delicious Recipe

Jollof rice, a staple in West African cuisine, is renowned for its vibrant, spicy flavour and rich aroma. This recipe adds a delightful twist by roasting the vegetables to infuse a deep, smoky flavour that elevates the dish to new heights. 

Perfect for any occasion, this smoky Jollof rice is not only easy to make but also incredibly delicious.

Ingredients

(Serves 6)

2 large red bell peppers

6 tomatoes 

2 red onions 

1 scotch bonnet chilli 

1/2 tbsp dried thyme 

1 tbsp hot curry powder 

2 bay leaves

1 vegetable stock cube

1 tbsp tomato purée 

Salt, to taste

3 cups Golden Sella Basmati rice

2 cups water 

Method

1. Roughly chop the bell peppers, tomatoes, one of the red onions and scotch bonnet chilli. Place on a lined baking tray, drizzle 2 tablespoons of oil and bake in a pre-heated oven for 25 minutes at 250 degrees Celsius. Once roasted, blend the vegetables until well pureed. 

2. Heat 2 tablespoons of oil in a large pot and sauté sliced red onion. Add the blended mixture, along with the seasoning (thyme, curry, bay leaves, stock cube, tomato puree and salt). Cook on medium heat for 5 minutes. 

3. Add the rice and 2 cups of water. Stir well to combine all the ingredients. Cover and cook over low heat for 25-30 minutes until the rice is well cooked. Serve with any sides of your choice, such as fried plantain, salad etc.

Vegan Madeleines | Easy Recipe with Signature Bump!

So, my love for French madeleines? It kicked off in a pretty unexpected way. Back in my Oxford days, juggling an English and French degree, I encountered Marcel Proust’s ‘Du côté de chez Swann’ (Swann's Way) on my first year reading list. In the first part of the book, he eloquently describes the power of involuntary memory evoked by the taste of a Madeleine.

It wasn't long before I stumbled upon these petite, shell-shaped cakes in real life. Just around the corner from my college was a quaint delicatessen called Olives. They had these madeleines that were just... wow. I'd grab one (okay, maybe a few) on my way to classes, during late-night study sessions, or whenever I needed a pick-me-up.

Thirteen years later and I finally decided to try making them myself. It started with an impulsive purchase of a madeleine baking pan, fuelled by a mission to master this French treat. However, the added challenge is that I am now vegan, meaning no eggs or butter, both of which are central to the original recipe. The mission was to whip up the perfect vegan madeleine without losing that classic taste and texture, and hopefully achieving the characteristic bump. I came close, but still want to keep trying until I get it just right.

After a couple of tries and some kitchen fails, I’ve come up with a recipe that’s pretty close and delicious, just vegan. It’s still a work in progress, and I will likely update this post when I get it the way I want. 

UPDATE:

After posting the initial recipe/results on Instagram, I received a lot of great advice on how to improve the madeleines. Chilling the batter for 1 hour before baking, and baking the madeleines at a high temperature led to even better results! The signature hump formed much better this time. In the updated recipe below, I also added a tablespoon of cornstarch to the batter which I believe gives it some extra lightness. I'm sure I will discover more ways to improve this recipe but for now here's where I'm at:

Signature bump achieved!

Ingredients:

120g self-raising flour

1 tbsp cornstarch 

1 tsp baking powder

75g sugar

Pinch of salt

60ml soya milk

60ml plain vegan yoghurt

45ml melted vegan butter

1/4 tsp lemon zest

1/2 tbsp lemon juice

1 tsp vanilla extract

Method:

1. Preheat your oven to 250C.
2. In a large bowl, mix together the flour, baking powder, sugar, and salt.
3. In a separate bowl, whisk the soya milk, vegan yoghurt, melted vegan butter, lemon zest, lemon juice, and vanilla extract. Then, stir this mixture into the dry ingredients to form a thick cake batter. Cover the bowl and chill the batter in the fridge for 1 hour (you can also make the batter ahead of time and chill overnight).
4. Grease and flour your madeleine cake tin. Divide the batter among the moulds.
5. Bake for 6-8 minutes, or until the madeleines are golden brown and a toothpick inserted into the centre comes out clean.
6. Allow them to cool on a wire rack before enjoying.

Each bite of these vegan madeleines takes me back to those days at Oxford, to the delightful delicatessen, and to the literary journey with Proust that started it all. I hope you find as much joy in baking and savouring these madeleines as I have in perfecting them. Happy baking!

Banana and Almond Butter Cake | Easy Vegan Recipe

Are you tired of tossing away those overripe bananas that have been sitting on your counter for a bit too long? If so, get ready to be amazed by this scrumptious banana and almond butter cake recipe! This delightful treat combines the natural sweetness of ripe bananas with the creamy, nutty richness of almond butter to create an utterly mouthwatering dessert. 

Not only is this cake incredibly delicious, but it's also an ingenious way to make the most of those browning bananas, reducing food waste while satisfying your sweet tooth. So, tie on your apron, grab your mixing bowl, and let's get started...

Notes:

• If you are using plain flour or all-purpose flour, add 2 teaspoons of baking powder and half a teaspoon of baking soda to create self-raising flour.
• The more ripe bananas you add to the cake mixture, the more gooey the final cake texture will be. If you don't mind that, feel free to add in an extra banana or two.
• The vegan yoghurt is optional but definitely add it if you have some on hand, as it gives the cake added richness.
• Try to use unsalted or lightly salted almond butter, such as this one, so that you don't throw off the taste of the cake. If you're only able to find salted, you can omit the added salt in the recipe.

Ingredients

(Serves 10-12)

2-3 ripe bananas, peeled

1 cup granulated sugar or coconut sugar 

3/4 cup soya milk 

2 tablespoons plain vegan yogurt (optional)

1/2 cup sunflower oil 

2 teaspoons vanilla extract

2 cups self-raising flour 

1/2 teaspoon mixed spice

1/2 teaspoon salt 

Almond butter

Method

Preheat the oven to 180 degrees Celsius.

Add the bananas to a large mixing bowl and use a fork to mash until smooth. Add the sugar, soya milk, vegan yoghurt, sunflower oil and vanilla extract. Mix with a wooden spoon until well combined.

Add the self-raising flour, mixed spice and salt. Mix until you have a smooth cake batter (although it's perfectly fine if there are a few banana lumps).

Pour the batter into a lined or lightly greased 20cm cake tin. Use a teaspoon to drop 8-9 dollops of almond butter over the top of the cake and use a knife to swirl them into the batter. 

Bake in the middle of the oven for 35-40 minutes or until a toothpick inserted into the centre comes out clean.

Allow the cake to cool completely before cutting and serving. If you are really impatient, you can serve it hot/warm with a scoop of ice cream on the side. For extra richness, drizzle some room temperature almond butter over the top. 

Planet Health Podcast x The Vegan Nigerian

I recently joined Chris Carra on his podcast, Planet Health, to discuss all things Nigerian cuisine, and I would love it if you could give the episode a listen! It's the perfect thing to have on while you cook up your next meal, or while you're winding down for the day. 

On the episode we discuss some of Nigeria's famous dishes, creative ways to cook with plantain, and I even share a bit about highly nutritional ingredients such as fonio.

So intrigued was Chris by fonio that he wrote a comprehensive blog post on this ancient African superfood and it's health benefits. Be sure to read the full article HERE.

Easy Vegan Cornbread Recipe

I made this cornbread recipe for the first time when I was visiting Texas back in 2022. They are perfectly moist, with a hint of sweetness, a satisfying gritty texture, and are ridiculously easy to make!

They are honestly so delicious on their own, served warm with a dab of vegan butter, and can also be served alongside any stew or soup of your choice. If you're attending a potlock, they are perfect for sharing with a crowd and a worthy contribution to any food spread.

Watch the recipe video HERE. Scroll down for the written recipe.

Ingredients

 (Serves 8)

1 cup cornmeal or corn grits 

1 cup (plus 2 tbsp) plain flour 

1 tsp baking soda 

1 tsp salt 

2/3 cup caster sugar 

1 and 1/4 cup vegan milk 

1/3 cup sunflower oil

Method

Preheat the oven to 200 degrees Celsius.

Combine all the ingredients in a mixing bowl and mix with a wooden spoon until you have a lump-free batter. 

Pour the batter into a lightly greased baking tin and use the bake of a spoon to smooth out the top.

Bake in the middle of the oven for 20-25 minutes, or until a toothpick poked in the centre comes out clean.

Soupy Beans and Sweet Plantain

Spring is finally here in the UK and with the sporadic April showers we've been getting, soup season is not quite over in my mind. This black-eyed bean soup is comforting and delicious; a true hug in a bowl. Paired with some extra sweet fried plantain, it's completely irresistible. 

For this recipe, I used dried beans which I soaked overnight and cooked until tender but if you want to cheat or save time, you can certainly use tinned black-eyed beans and skip the first step.

As always, if you give this recipe a try and you like it, share your feedback with me over on Instagram. I love seeing and hearing about your food attempts :)

Ingredients

(Serves 4)

- 250g black-eyed beans (soaked overnight and drained)

- 1 large red bell pepper, deseeded and roughly chopped

- 1 tin plum tomatoes

- 1 red onion, peeled and roughly chopped

- 3 cloves garlic, peeled

- 1 tbsp fresh grated ginger

- 1 scotch bonnet chilli

- Sunflower oil

- 1 tbsp all-purpose seasoning

- Salt, to taste

- 1 ripe plantain, peeled and diced into cubes

Method

1. Place the drained beans in a large cooking pot and cover completely with water. Bring to a boil then reduce heat and let simmer, partially covered, for about 1 hour or until the beans are tender. Check the beans halfway through the cooking time to ensure the water hasn't dried up. This shouldn't happen, but if it does, simply add a bit more water. Once the beans are cooked, drain any excess liquid. 

2. While the beans are cooking, blend the red bell pepper, tomatoes, onion, garlic, ginger and chilli in a food blender (with 1 cup of water) until very smooth.

3. Add the blended mixture to the pot of beans, along with the sunflower oil, all-purpose seasoning and salt. Adjust the water quantity to make it as soupy as you would like. Taste as you go and add more salt/seasoning if needed. Simmer over medium-low heat, covered, for 20-25 minutes.

4. Meanwhile, heat some sunflower oil in a frying pan (enough to deep-fry) and fry the diced plantain. Use a slotted spoon to turn the plantain in the oil, to ensure they don't stick together, cook evenly and turn golden on all sides. Drain the plantain on some kitchen paper.

5. Serve the beans hot with the diced plantain on top. Enjoy!