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Version: 2019-09-12

Dedication

We’d like to dedicate this book to you. The very fact that you have this book in your hands is proof that you care greatly about the planet and all its inhabitants. It’s people like you who are going to make a difference and, ultimately, change the world.

CONTENTS

COVER

TITLE PAGE

COPYRIGHT

DEDICATION

A NOTE FROM HENRY

A NOTE FROM IAN

WHAT DOES VEGAN MEAN?

WHY?

1. SAVE THE PLANET

2. FEEL AMAZING

3. YOU CAN DO IT

NOW IT’S YOUR TURN

HOW?

INGREDIENTS

SHOPPING

DRINKS

COOKING

EATING OUT AND ORDERING IN

BEYOND FOOD

WHAT NEXT?

FAQS

RESOURCES

REFERENCES

THANK YOUS

ABOUT THE PUBLISHER

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.

At my lowest point, I was running a company that had raised millions of pounds, but I wasn’t happy. My silicon dream had become a silicon nightmare. Around then, I took a trip to Japan to try to gain some clarity, and while I was there, I realised I needed to change my focus to make my mind healthy again. I rediscovered meditation, reading, exercise and a work–life balance. On returning to the UK, I took the decision to act more responsibly with regards to my personal health, and to find a meaningful purpose to my life. I wanted to use my skills to help the planet and, specifically, to help stop climate change in whatever way I could.

At the time, I was working with a close friend of mine, Ian. He went through all those dark times at work with me, and we not only worked together but also shared a house. Then one day he went vegan. I thought it was ridiculous. I made fun of him all the time. I was that guy. I had a freezer full of high-welfare meat and a personal trainer that had me on a high-fat ketogenic diet. I wasn’t going to eat his dubious-looking curries.

Then I watched a documentary – Cowspiracy – that changed everything. I went vegan overnight. With the help of some friends, Ian and I set up our video channel, BOSH.TV, to show the world how to cook plant-based meals that meat eaters would love, and before long we’d had a billion views and were two-time Sunday Times bestselling authors.

Now we are regularly called upon to talk about vegan food on TV, radio and at live events. And we love to share what we know and how we feel. But we think it’s also important to recognise that we each have our own opinions, patterns and issues.

To us, eating vegan food is the proverbial plaster that we can personally stick on the broken planet to help it heal. But we know it’s not that black and white. My dad was the first to let me know that flying to America a couple of times a year can generate as much carbon as being vegan can save. His choice to eat just a bit of meat every now and again, combined with his love of seasonal and locally grown vegetables, and a lifestyle which involves very little air travel, is an environmentally friendly choice that works for him.

But however we look at it, the way most of us are eating now is not OK. The way we farm and make food is destroying the planet, the rainforests and our health, and it is causing huge suffering for billions of animals.

The topic of food is a huge one – and our habits are all so ingrained in us around the world that it can be hard to imagine a different system from the one we currently live in. Yet, we are at a place in our history where we are lucky enough to be able to choose what we eat – in fact, there has never been so much choice! And with this choice comes the responsibility to make informed decisions.

We aren’t preachy, holier-than-thou people, and this book won’t be filled with propaganda and made-up facts. As Northern sons of meat eaters, surrounded by meat eaters, who were brought up eating meat, we’re going to show you why and how we went vegan. We’re going to walk you through why we chose to live a vegan life, and why eating vegan, whether it’s a few times a week or every day, could literally help you to save the planet, feel amazing and live longer.

Whoever you are, wherever you are on your journey, we respect you, and we trust that you’ll make your own informed decisions (even if they’re different to ours) on how to live vegan.

A NOTE FROM IAN
As a vegan, I’m going to say something controversial: you can eat what you like.

Meat is what most people are brought up on. Eating it doesn’t make you a bad person. And not eating meat, being veggie or vegan, doesn’t make you a good person.

Henry and I remember the taste of meat well. We loved steak and roast dinners, and there’s no question that burgers taste great. My mum is the daughter of a farmer. Our families and friends from home still eat meat and we still love them all dearly.

Our families definitely did not expect us to be running a vegan cooking channel, and they’re always asking us why we went vegan. In this book is the answer to that. Mum, this book is for you!

We stopped eating animal products over four years ago. Since then we’ve built the biggest plant-based online video channel and written two bestselling cookbooks, showing people how to make delicious meals that taste even better than meat!

This book contains no propaganda. It’s not designed to try and mess with your mind or turn you into clones of us. We’ve cited our sources and tried to avoid hyperbole. But there’s no doubt, this is important.

If you’re wondering why the number of vegans has more than quadrupled[1] in the past few years and why the number of flexitarians (people who are reducing the amount of meat they eat) is showing similar trends, then this book hopefully holds the answer.

If you’re wondering why so many restaurants have added vegan choices, or are shouting about their vegan offerings, then this book may explain why. Spoiler: the availability of vegan options is not down to an increasing number of vegans, it’s down to an increasing number of meat reducers – those mindful meaties!

If you’re wondering why Sir David Attenborough, or any news channel, declares we should reduce our meat and dairy intake to help the planet, then this book is for you. We’ll share the background to this and give you practical advice on how you can make changes in your own life.

And, finally, if you’re just interested in eating a few more vegan meals, either to help the planet, for your health, to save money or because you’re interested in trying some of the amazing new plant-based foods that are out there, then we’ll help you do that, too. We’ll show you how awesome vegan food can be for your mind, body and soul.

All of this is aimed at you doing it your way. There is no one-size-fits-all solution.

Anyone who throws a black-and-white absolute answer at you – about anything – is misleading you. So, please come with us as we delve into the murky shades of grey, and we’ll show you how the choice to eat vegan food, and to make vegan an ideal that we work towards, was the best decision we ever made. Ever.

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’.

In fact, it was the founder of the Vegan Society who actually created the word ‘vegan’. Based in the UK, the society supports vegans all over the world through information and campaigns, and registers products with its Vegan Trademark. We think the bit about it being ‘as far as is possible and practicable’ is massively overlooked in most conversations about what it means to be vegan. Some people will tell you there are very strict rules about what you can and can’t do if you want to be a ‘proper’ vegan – but there aren’t! When you start to really think about it deeply, it’s nearly impossible to live 100% totally vegan. Animal products end up in the weirdest of places – from the ink in your printer, to the interior of your car and even your money.

We see veganism as something to aim for. It’s an ideal, a direction to move towards – we’re still working on it, too – and however far you want to take it, that’s OK with us. In this book, we want to show you the facts. You can use them however you want.

For some people being vegan is all about the food, while for others it’s about other parts of their life too, like their clothes or make-up, or the products they buy for their home. Maybe you just want to eat a few more plant-based meals each week, or swap your dairy milk and cheese for plant-based alternatives. That’s amazing! What we’ve found is that even the small changes, make a big difference. And not only to your life, but to those around you too.

We started BOSH! three years ago, motivated to help the world eat more plants, as a means of reducing climate change. Our videos have reached millions of people, and we’ve lost count of the number who have got in touch to let us know that they’ve gone vegan, or eat far less meat, after trying one of our recipes. We are supportive of whatever positive action you take towards consuming fewer animal products and eating more plant-based foods. Maybe you’ve made a decision that all your main meals are going to be vegan, but you simply can’t live without your non-vegan snacks – we’re cool with that! Whether you go the whole hog (pun intended) or choose to start with a few smaller adjustments, it’s about doing whatever is practicable for you.

Before we went vegan, pretty much every meal we ate was based around something animal-based. At first, we admit, it was a bit of a challenge to go completely plant-based – Ian cooked a lot of brown curries in those early days … But things are much better now – there is so much choice out there! We are excited by the plant-based options on the supermarket shelves, the new vegan restaurants opening up every day and the vegan options appearing on menus in even the most mainstream of fast-food outlets. And, of course, we’ve learned a huge amount along the way too. We’ve learned how to cook really amazing vegan food, and we’re so excited to be able to share that with you through our YouTube channel, Facebook, Instagram and our books.

Our mission today remains the same as it was back then. We’ve all heard the facts. We all know about the increased risks of wildfires, extreme weather events and rising sea levels. But recently, the language has changed. We are no longer talking about climate ‘change’, but rather climate crisis and climate emergency. Hearing Sir David Attenborough, Greta Thunberg and Professor Mike Berners-Lee talking on the BBC documentary, Climate Change – The Facts, in clear and certain terms about the huge, extinction-level threats we face as a result of climate change, it brought everything even more keenly into focus for us. We watched, gripped in horror as the first climate refugees were forced from their homes by rising sea levels, and at the deforestation spreading across the globe and the unprecedented California forest blazes in 2018. It’s a lot, we know. And we don’t want to depress or scare you.

But in the face of these terrifying events, it is easy to want to bury our heads in the sand and wait for the inevitable apocalypse. Thankfully, though, Sir David Attenborough along with his co-presenters ended the show with perhaps their most important message of all: they finished by telling us what we can do about it.

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.

There are so many ways to reduce your meat and dairy intake, but the most important thing of all is to make sure you do it your way.

You need to find a way to make plant-based eating work for you, in your life, right now. Perhaps a fully plant-based, vegan diet is just too big a change at the moment. If so, then a few simple adjustments to your usual routine can still deliver some amazing improvements. Even switching out beef in your diet and moving towards more sustainable options is a really powerful change. Or maybe you want to play with being a flexitarian before you take the plunge – eating mainly plant-based but with the occasional meat, fish and dairy.

Beyond Meat, the groundbreaking new vegan burger company, says 93% of their sales are from meat eaters,[2] showing that the interest in everyone eating less meat is most definitely on the rise. This means that the buying power of flexitarians is causing a huge spike in sales of vegan products! Being vegan is actually being made easier by people becoming flexitarian, because it increases the demand for quality and easy-to-find non-animal products. So even eating a few more plant-based meals, will make a big difference in our overall global consumption.

You don’t have to be a full-blown card-carrying vegan. You don’t have to wear socks and sandals or put hemp seeds in your smoothies. It is not about that. It’s about reducing your meat and dairy intake, whatever that means for you.

Think about what has brought you to this point. Why do you want to live vegan? Is it due to the environment, your health, the animals or for humanitarian reasons? Are you planning to change the way that you shop for non-food products as well? Some clothes, personal care products and make-up are made from animal products – do you plan to cut those out? Or just focus on food for now? Considering all your options will help you stay committed to your decision. It’s a really good time to think about your life and what you plan to do, then make daily decisions keeping you in line with those aims.

It’s simple. Choose animal-free products. As far as is right for you.

As consumers, our biggest power is in what we buy. Reducing the amount of money we spend on animal agriculture is the single best way we can, as consumers, start to make a positive impact. We’re going to show you how to vote against the meat, dairy and animal products in your life, without compromising choice, flavour or lifestyle. You’ll see how easy it is, you’ll feel better and healthier, and you’ll know that you are drastically reducing your carbon footprint, too.

We’ll help you BOSH! your kitchen, your bathroom and your life. We’ll show you how to remove animal products and turn your fave meaty meals plant-based. We’ll give you all the tools you need so you can save the planet and feel amazing.

In Great Britain, the number of vegans quadrupled between 2014 and 2018. There were about 600,000 vegans in 2018, or 1.16% of the population.[3] During that time, BOSH! launched making recipes for our books and our channels, where our videos have been viewed 1.5 billion times. That’s a lot of views!

WHY?

We all want to make a positive change for the world but before we show you how you can do that, we think it’s important to understand exactly why veganism is a part of that change.

We’ll give you a heads-up now that it can make tough reading at times, but we can’t shy away from the facts and so in this section we’re going to start with a few home-hitting truths. They were a real wake-up call for us, and they help keep us motivated every day to do what we do.

About one quarter of our personal carbon footprint in the UK is down to the food and drink we consume.

JOSEPH POORE

Researcher at the School of Geography and the Environment, The University of Oxford.

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.

It’s sadly undeniable that our addiction to steaks, hamburgers and cheese is a core part of the problem. It’s pretty clear to us that we need to reduce our intake of those, so we can reduce the amount of greenhouse gases we are releasing into the atmosphere. As individuals, that’s the most powerful thing we can do to reduce our carbon footprint.

There have been five mass extinctions in the history of our planet. This period that we are living in now has been termed the ‘sixth mass extinction’.[4] This is an entirely human-caused extinction. We’ve killed half of all wildlife in the last 40 years,[5] and since the rise of human civilisation, 83% of wild mammals have been lost.[6] We’re causing the biggest extinction since the dinosaurs, and the first extinction where the cause – us – is acting through choice.

What has brought this about? Well, the loss of animals is partly due to human overpopulation, but also overconsumption. There are a lot of us on this little planet, yes, but our repeated acts of killing for food and destroying habitats are the main destroyers of wildlife.[7] Humans have modified more than half of the Earth’s surface according to their own aims,[8] and it is estimated that 26% of the entire Earth’s surface is now used for livestock grazing.[9]

It’s not just wildlife that’s at risk either. Perhaps the bigger, more frightening danger that we are currently facing is the warming of the planet. Scientists have warned that the ‘catastrophic’ level of 2°C warming is a nightmare we need to avoid,[10] and while this has been popularly framed as a doomsday-like worst-case scenario, in practice, that catastrophic 2°C warming is more like the best-case scenario. [11]

Increased levels of greenhouse gases, including methane and carbon dioxide, are trapping more heat in the Earth’s atmosphere. This prevents it from cooling down properly, and as a result the planet is warming up rapidly, in turn causing dramatic melting of the ice caps and an increasing number of climate-related disasters.[12]

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