Making the switch to leading a vegan or plant-based lifestyle can be quite daunting, especially here in Malta when it often feels like access to vegan products is pretty limited. It is, however, possible. And starting the process by transitioning to a plant-based diet is actually pretty easy.
We caught up with Maltese blogger @tasteofkriss for a how-to on eating plant based in Malta.
Kristina uses her Instagram to share tips on healthy eating as well as some of her own recipes
1. Don’t Go Cold Turkey
Start by swapping out milk for a delicious plant-based alternative. Once that becomes manageable, try to replace one meal a week – believe it or not that can make all the difference and it’s great to ease yourself into more of a plant-based lifestyle.
2. Plan Ahead
Stock up your kitchen with plant-based options and do your research whenever you plan on dining out with family or friends. Eating out might be daunting at first, but there’s an increasing number of restaurants in Malta with plant-based options
3. Get Creative
Going plant-based does not mean you need to give up your favourite dishes, rather you will be pushed to try out a range of new, exciting, and delicious flavours. Try making healthy and plant-based versions of your favourite meals and consider taking up some B12 supplements.
4. Carry Snacks Everywhere Possible
One of the pluses of going plant-based is that you get to eat more without any restrictions whatsoever. Carry around some seasonal fruits and nuts and consider making your own healthy snacks at home – all with minimal and nutritious ingredients you can find at most supermarkets or health shops.
5. Ask For Help
Join local Facebook groups like ‘Vegan Malta Eats’ where individuals following plant-based diets share recipes, advice, and helpful recommendations. There really is nothing like talking to others that follow a plant-based lifestyle to make your transition easier.
To find out more on how to prepare these recipes yourself, be sure to check them out on her Instagram page too!
A filling smoothie to get the day started
Full of power-packed nutrients and ingredients that will help you get the day off to an energised start. Easy to travel with and super tasty.
1 large tsp Whole Earth Nut Butter of your choice
1 tbsp of Good Earth Chia Seeds
Some Aplro plant based milk of your choice
1 large frozen banana
1 scoop of salted caramel protein
Big handful of kale
1 tsp of flax seeds
2 ice cubes
Water to top up
And if you need something a bit heartier at breakfast time…
These chocolate chip cookies are healthy, dairy-feee and gluten-free, and everything-free. Plus, they’re the perfect balance of chewy and soft.
1 pkt of Good Earth Chickpeas, soaked overnight
50g of Good Earth oat flakes
1 & 1/2 tsp vanilla extract
Pinch of Good Earth Himalayan salt
1 tbsp Good Earth Organic Coconut oil
1 tbsp Whole Earth nut butter (I used almond butter)
1 & 1/2 teaspoons Doves Farm baking powder
1 tsp Rayners Apple cider vinegar
50g Alpro plant based milk of your choice
2 tbsp sweetener
Banana Protein Whip if you’re feeling peckish
A thick, ice cream like bowl that makes the perfect snack during the summer months. Contains more fruit and less liquid which makes for a more filling meal replacement rather than a smoothie!
1 tsp of Good Earth Raw Cacao Powder
1/2 cup around 65ml of Alpro plant based milk of your choice
2 Frozen Bananas
1/2 a Scoop of Raw Choc Protein
1 Good Earth Pitted Date
Topped with Good Earth Blueberries, Good Earth Roasted Cashews and Good Earth Desiccated Coconut
Creamy Cashew Mac & Cheese for something savoury
Who said plant-based food has to be boring? There’s nothing more indulgent than a plate of cream mac and cheese, and this one comes guilt-free. The below recipe caters for two people, so just half it if you’re cooking for one. Or don’t, we won’t judge.
120g Cashews (Soaked in a bowl with hot boiling water for however long you can)
Once soaked, add in a blender with:
4 tbsp Marigold Engevita Yeast Flakes
1 tsp Good Earth Garlic Granules
1/2 tsp Good Earth Tumeric
1 tsp Good Earth Sweet Paprika
Half a Lemon Squeezed
1 Shallot (cut up into small pieces and placed raw into blender)
Salt & Pepper to taste
And an indulgent apple crumble for desert
Healthy enough to be breakfast or a snack but delicious enough to be made larger and serve as a dessert. Plus, you can pair it with some Alpro Ice Cream for a little bit of a kick.
For the apple base:
1 & 1/2 red apples (finely chopped into small cubes)
Horizon Original Maple Syrup – around 1 tbsp
For the crumble:
In a blender cup add;
100-130g of Good Earth Oatmeal (or Good Earth Oat Flakes blended)
4 Good Earth pitted dates
1/2 tbsp date syrup (or other)
1 tbsp Whole Earth almond butter
Dash (literally) of Alpro plant based milk of your choice
Serve with Alpro ice cream or yoghurt.
Alpro provide a whole range of plant-based products that you can use as dairy alternatives
From ice cream to yogurt to milk alternatives of all types, they’ve got your covered. All their products are lactose-free and are low in saturated fats and calories.
The’ve also got products for kids, spreads for sandwiches, and savoury creams for cooking.
So if you’re trying to cut down on animal-origin food intake – Alpro is a great place to start. Plus, it’s healthy and guilt-free. And be sure to check out Kristina’s instagram for fresh ideas and recipes!