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Henry Firth. BOSH! How to Live Vegan
BOSH! How to Live Vegan. SAVE THE PLANET AND FEEL AMAZING. Henry Firth & Ian Theasby
Copyright
Dedication
A NOTE FROM HENRY. You’ll have come to this book because you are ready to make a change. My journey to veganism started at a pretty tough time in my life
A NOTE FROM IAN. As a vegan, I’m going to say something controversial: you can eat what you like
All of this is aimed at you doing it your way. There is no one-size-fits-all solution
WHAT DOES VEGAN MEAN? The Vegan Society’s definition of veganism is living in a way that ‘seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to animals’
The biggest way you can help our planet is to reduce your meat and dairy intake, and move towards a more plant-based diet, become a flexitarian, go veggie or go vegan
It’s simple. Choose animal-free products. As far as is right for you
Pow. What a great milestone! Now we are all talking about meat and dairy as being a huge part of the problem, we can go about starting to fix it
We may not have intentionally caused these problems, but indirectly, by just existing and enjoying the modern world we live in – with all its luxuries and technologies – we have. We must take some responsibility
We have to own up and accept some responsibility for our choices
ANIMAL WELFARE
We want to move towards food and lifestyle choices that work for everyone, not a select few. HEALTH. The majority of people choosing to eat more plants are actually doing so for health reasons.[27] Although animal welfare is a very close second
SO WHAT CAN WE DO ABOUT IT?
On a personal level, the main barrier we think we all face is a feeling of helplessness
THE MAIN CAUSES OF CLIMATE CHANGE
The international committee for climate change has said that in order for the UK to reach their emissions targets of a net zero emissions economy by 2050, households will need to undergo at least a 20% reduction in their beef, lamb and dairy consumption
It’s time we stepped up to the (vegan) plate and took some positive action
That’s all the bad news out of the way. Now for the good news
It’s also worth noting that by supporting dairy production, you are still supporting meat production
SO HOW EXACTLY DOES EATING VEGAN HELP?
WHAT ABOUT THE FARMER?
FEEDING A GROWING POPULATION
However, ultimately, wherever your meat, fish or dairy is coming from, it is a less environmentally friendly choice than any plant-based food. A plant-based meal is more sustainable than one containing animal products. And so, the more plants you eat, the better. SOY. IS IT BAD FOR ME, AND IS IT BAD FOR THE PLANET?
CAN I REALLY MAKE A DIFFERENCE?
Every big change in history has been started by a small collection of individuals, striving for a better world
You really can make a difference to the world just by virtue of the decisions you make
We can’t sit back and do nothing. Let’s spend our time on Earth trying to fix what we’ve broken – and enjoy some amazing food along the way! YOUR MONEY IS YOUR VOTE
NOW IT’S YOUR TURN
GRETA THUNBERG
YOU WILL PERSONALLY BENEFIT
This might just be the best decision that you ever made
You can have your cake and eat it. As long as it’s vegan cake. YOU’LL BE HEALTHIER TOO
FEEL CLEAN
IT’LL SAVE MONEY, TOO
ARM YOUR BULLSHIT DETECTOR …
Advice is just that, advice. Ask questions, listen to your gut, and keep learning. Vegan may not be the only way, but it’s a good way
BUMPS IN THE ROAD TO WATCH OUT FOR. BALANCE
OTHER PEOPLE …
IAN’S STORY
Be a happy, friendly, positive advert for veganism. If you’re vegan, or vegan-ish, don’t be afraid to hang out with people who aren’t. Just be a shining beacon of inspiration to all you meet. DATING A NON-VEGAN
OUR TIPS FOR DEALING WITH OTHER PEOPLE
Another thing to get ready to accept is a little bit of gentle teasing
Don’t preach
If people ask you a question, give an answer that avoids being judgemental. Focus on your own choices, rather than pushing your views onto them. TRICKY QUESTIONS PEOPLE MIGHT ASK YOU
Don’t get lost in debates or arguments; you know why you are vegan, and you don’t need anyone’s approval
FINDING YOUR TRIBE. In today’s day and age, with millions of people moving towards more environmentally friendly, healthy, plant-based diets, you no longer risk being made fun of for your food choices! Make some new friends by joining local events, volunteering or just finding new social circles
HAVE STRONG OPINIONS THAT ARE WEAKLY HELD
HENRY ON FINDING HIS TRIBE
Make your decisions slowly and with consideration
Don’t lose your flexibility. Keep learning. Remain open to new ideas. Stay humble
DO IT YOUR WAY
DEFINE YOUR WHY
Why did you pick up this book? Why are you looking to make a change? What’s your motivation for eating a more plant-based diet? What is your goal? What would you like to achieve? What core belief is motivating you to change? What change do you want to see in the world? What will be easy? What will be difficult? What will you miss? How will you feel when/if people question your decision? What will you say to those people?
DEFINE YOUR HOW
It’s now easier than it’s ever been to eat plant-based meals
We’re here to show you how to eat more plants – or fewer animals – and how to apply the same thinking to the rest of your life, too
SO, WHAT CAN I EAT?
Would we ever be able to eat our favourite foods again?
Our approach to food today follows the mantra ‘eat the rainbow’, and we aim to include as much variety as we possibly can
Our diet now includes such a broad range it’s impossible to compare it to our old ways
‘NO’ FOODS. BASICALLY ALL ANIMAL PRODUCTS
Just think: ‘No animals, bits of animals or animal by-products.’
Honey or any other bee-derived products
Any food products which contain any of the above ingredients, or derivatives of them
‘YES’ FOODS. ALL PLANTS
There’s often the misconception that it’s hard to live on a plant-based diet. That’s simply not true. Eating plants is anything but restrictive
FRUITS
HENRY SAYS LEAVE AVOCADOS OUT OF IT!
VEGETABLES
Next time you go shopping, buy a vegetable you’ve not come across before and try it in your cooking
PULSES AND LEGUMES
HERBS AND SPICES
WHOLE GRAINS, FLOURS, PASTAS, RICE, COUSCOUS AND NOODLES
BAKING INGREDIENTS
HENRY’S CHOCOLATE CAKE
When we went vegan, we struggled to find a vegan chocolate cake that could compare to this. So we needed to create one!
SUGAR WARNING!
NUTS AND SEEDS
In our minds, there’s no better instant snack than PBJ on toast
OILS AND VINEGARS
MEAT AND DAIRY ALTERNATIVES
Seitan
Tempeh
Tofu
A note on dairy-free dairy
Nutritional yeast
LEARN TO BOSH! ANY RECIPE
We’ll show you how you can make any recipe plant-based. Your friends and family might not even notice that it’s vegan!
There’s so much good stuff to discover, so much that’s never been tasted before. That’s what excites us
PRACTISE MAKES PERFECT
Butter and margarine
Cheese
Cream
Eggs for baking
Eggs for eating
Fish
Gelatine
Honey
Meat
Milk
Pastry
Yoghurts
WHERE DO YOU GET YOUR PROTEIN?
‘YES’ SNACKS. There are two types of people in this world: those who like the occasional naughty snack, and those who are liars!
Biscuits and cakes
Cereal
Chocolate
Crackers and savoury biscuits
Crisps
Dips
Doughnuts
Fudge
Ice cream
QUICK SNACK HACKS
Pancakes, crêpes and waffles
Pastries
Popcorn
Snack and protein bars
Spreads and toppings
Sweets
Toffee and caramel
Turkish delight
IAN ON SNACKS
FALSE FRIENDS
Beers and wines
Bread products
French fries or chips from high-end fish and chip shops
Olive tapenade
Pasta
Pesto and pasta sauces
Tempura or fried and battered foods
Vegetarian sausages or veggie burgers or minces
Waxed or coated fresh produce
Worcestershire sauce
As always, our advice is to read the label. But cut yourself a bit of slack too
PALM OIL
THE LANGUAGE OF LABELS
HOW TO READ THE LABEL
Soon, checking the label becomes habitual and a part of your daily routine – always check the label before you eat something new. THE VEGAN LABEL TEST. A bag of Thai sweet chilli crisps
A bag of fizzy sweets
A cashew sauce pasta ready meal
A packet of cookies
EATING PLANTS ON A BUDGET. We were on a panel on stage in front of hundreds of people, talking about sustainable food
Buy ingredients
Don’t go shopping when you’re hungry!
Buy frozen
Stock up on reduced or ‘on offer’ items
Resist ‘vegan’, ‘free from’ or ‘alternative’ products
Choose own-brand products
Buy in bulk
Shop in local international shops
Visit your local market
Eat more seasonally
Freeze fruits and veggies
Cook, don’t order in
Become a creative cook
Grow things
Use dried beans
Batch cook and freeze
Plan your meals
Leftovers for lunch
Invest in a basic cooking set (if you don’t have one)
GROCERY SHOPPING WITH HENRY AND IAN
TOP TIPS
IN THE SUPERMARKET
A NICE CUP OF TEA. People often ask us what the hardest thing is about eating all plants. We tell them, it’s having to wake up at 5am to milk the almonds
Coffee, espressos, lattes, flat whites, frappuccinos, ventis, etc
Try them all and see which you like best! Teas, infusions and nearly all leaves in hot water
Hot chocolate
HENRY SPILLS THE TEA
SMOOTHIES AND JUICES
WATER. The best drink of all is water! Water is vital for good health generally, but if you’re eating more fruit and veg, you’ll be upping your fibre intake, so ensure that you’re adequately hydrated too
TAP?
HOW TO CARRY WATER
BOOZE
Beers and ciders
Wine, Prosecco and Champagne
Liquors and spirits
Pre-mixed drinks
Cocktails
Soft drinks and mixers
COOKING WITH PLANTS. For us, adopting a vegan diet felt like a brain reset. We’d always been passionate about cooking, and had an arsenal of signature dishes
TOP TIPS
LEARN SOME NEW RECIPES
To get you started, here are a few ideas for recipes to try, while you get to grips with cooking more plants. BIG BREAKFASTS
LUSCIOUS LUNCHES
More than just falafel wraps
SIDES AND SHARERS
DECADENT DINNERS
DESSERTS
GREENS AND SALADS
COOKING AND EATING BY CUISINE
INDIAN
PIZZA
BRUNCH
ITALIAN
MIDDLE EASTERN
FRENCH
THAI
CHINESE
VIETNAMESE
MEXICAN
BURGERS AND OTHER AMERICAN CLASSICS
IAN’S MEATMISSION EXPERIENCE
TEXAN BBQ / SMOKEHOUSE / BRAZILIAN GRILL
BRITISH CLASSICS
HENRY’S FESTIVE FEASTS
BOSH! YOUR KITCHEN. We hear all the time that veggie food takes ages to cook. That’s rubbish
STREAMLINE YOUR KITCHEN
PLAN AHEAD OF TIME
IAN’S FLAVOUR SAVERS
GET READY TO COOK
Hack 1: Let your oven do the work
Hack 2: Get batching!
Hack 3: Chop extra veggies
Hack 4: Learn how to power-up dishes
Hack 5: Turn up the heat
Hack 6: Get more people involved!
LIFESAVER RECIPES
MEAL PLANNING
PRO-TIPS
We love supporting veggie and vegan businesses, but it’s actually a really good thing to order plant-based food in ‘normal’ restaurants, too
RESTAURANT & TAKEAWAY TOP TIPS
HAVING FUN WITH WAITERS. Remember the good old days when you could just order food off the menu and eat it?
Hack 1: Smile!
Hack 2: Ask if they have a veggie or vegan menu (or an allergen menu)
Hack 3: Ask if they have vegan options
Hack 4: If they cook a great dish – let them know!
Hack 5: If they got it wrong, let them know too
But as time went on, we started to think more and more about the clothes we were wearing, how they had been made and the impact they had on the world around us
There is a world of fun to be had with making vegan choices outside of food
CLOTHES. There’s nothing more personal than your choice of clothes. Keep it that way!
STREAMLINE YOUR WARDROBE
ANIMAL-FREE CLOTHING
Fur, leather and any other animal skin
Wool, angora and cashmere
Silk
Feather/down
THE STORY OF IAN’S LEATHER JACKET
JEWELLERY
WHERE TO START
VEGAN-APPROVED FABRICS
SHOES
BUYING SECOND-HAND
MAKE-UP AND SKINCARE
FIRST OF ALL, WHAT’S THE DIFFERENCE?
Vegetarian
Vegan
Cruelty-free
PARENT COMPANIES
HOW CAN YOU KNOW IF A BRAND IS CRUELTY-FREE?
STEP 1. DOES THE BRAND SELL IN CHINA?
STEP 2. DOES THE BRAND HAVE A CRUELTY-FREE BADGE ON ITS PRODUCTS OR WEBSITE?
STEP 3. I CAN’T FIND A BADGE – DOES THIS MEAN IT’S NOT CRUELTY-FREE?
Websites
Apps
NOW I KNOW WHICH OF MY PRODUCTS ARE CRUELTY-FREE, WHICH ONES ARE VEGAN-FRIENDLY?
Does the brand’s website state it’s vegan?
Check the ingredients
SKINCARE. Cleansers, face washes and scrubs
Serums and moisturisers
Shower gels, soaps and body scrubs
HAIRCARE. Hairstyling products
Shampoo and conditioner
MAKE-UP. Foundation and concealers
Mascara
Eyeshadows and eye pencils
Face powders (blushers, bronzers and highlighters)
Lipstick, gloss and balm
Nail polishes and gels
OTHER ITEMS. Deodorants
Toothpaste
CHEAT SHEET. Non-vegan ingredients to watch out for[111]
A NOTE ON BRUSHES
False lashes
Sanitary products
Hair removal
Perfume and aftershaves
Sunscreen
Washbags and make-up bags
Treatments
TATTOOS
As always, the internet is your friend, so research and ask for recommendations
RANDOM THINGS THAT CONTAIN ANIMAL PRODUCTS. Money
Condoms
Craft supplies
Chlorine
Vitamins
Candles
THE VEGAN HOME. Once you’ve reviewed your wardrobe and bathroom, you can start looking at other parts of your home life
Don’t beat yourself up if there are things that are not vegan in your house
HOUSEHOLD CLEANING PRODUCTS
BEDDING
RUGS AND SOFAS
PRINTING
ELECTRONIC GOODS
ENERGY SUPPLIERS
PETS
Overall, we think it’s a great thing to rescue animals to give them a new home, as long as you treat that animal with the respect they deserve. CARS AND TRANSPORT
PLASTIC
TRAVEL AND HOLIDAYS
Here are our top tips for vegan travels:
You’ll get lots of questions. People will wonder why you’re eating a different meal at restaurants. When you go round to your mates’ houses for dinner they’ll ask why you’re eating vegan
Become a source of inspiration, proud of the decision you’ve made. Build a new, positive life for yourself and you’ll have a powerful effect on those around you
So many people find they embark on a journey of vegan food and then have a burning desire to share what they’ve learned with the world
A FINAL WORD FROM HENRY
A FINAL WORD FROM IAN
FAQS
How do you feel about buying from non-vegan companies?
I have canine teeth and I’m able to digest meat so doesn’t that mean I am a carnivore?
What about my children?
You can’t be 100% vegan so what’s the point?
Why don’t you eat dairy? Surely being vegetarian is enough?
Isn’t moderation OK? What if my mum’s made a non-vegan tea? Isn’t it better not to waste it?
You can’t really thrive without eating meat as you’re always going to be deficient in various things
Being vegan is a privilege and not something that is available to everyone
What happens if I accidentally eat something that contains an animal product?
Veganism is a fad. It may be popular right now, but sooner or later it’ll be something else
Veganism isn’t going to solve the world’s problems overnight. It’s not going to solve world hunger and it’s not going to solve climate change
I’ve seen a photo of Ian wearing a leather belt and read your section on him wearing a leather jacket in the past, so therefore he’s a hypocrite
RESOURCES. Films
Books
Online resources
Cookbook inspiration
Great food video channels and websites. 1. BOSH.TV – Of course! 2. Hot For Food
3. Avant-Garde Vegan
4. The Happy Pear
5. Veganuary. 6. Forks Over Knives
7. The Minimalist Baker
8. Vegan Richa
9. Deliciously Ella
10. Jamie Oliver
REFERENCES
THANK YOUS. Henry
Ian
From both of us
About the Publisher
