Veganuary can be a piece of cake: cooks and dieticians share 12 ways to make delicious plant-based food

"It has pushed me to experiment so much more with different flavours from all over the world, because there's so much naturally plant-based food. Her favourite cuisines are Japanese, because although they use fish sauce, it can be subbed out, and they use a lot of tofu; Vietnamese food is incredible, because a lot of people follow a plant-based diet. If you go to a Vietnamese grocery store, you can find loads of substitutes."

"Make sure that you're hitting all of your food groups, says the dietitian Reena Sharma, who suggests using the Eatwell Guide. Check that you still have protein, you still have healthy fats, you still have omega-3. Although you can also get plant-based omega-3 from things such as walnuts and flaxseeds, the rate at which it is converted to what our body needs is low, so Sharma recommends taking a supplement."

Japanese and Vietnamese cuisines offer many naturally plant-based dishes and easy ingredient substitutes. Use the Eatwell Guide to check that all food groups are included. Ensure adequate protein, healthy fats and omega-3. Plant-based omega-3 sources include walnuts and flaxseeds, but conversion to required forms is low, so an omega-3 supplement is recommended. Mix plates with a wide variety of colorful vegetables to cover micronutrients and add nutrient-dense toppings such as mixed seeds. Tempeh is a high-protein, easy-to-digest option; tofu and legumes also provide reliable protein. Simple global flavour swaps make a balanced plant-based diet achievable with minimal fuss.

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