Veganism: A Huge Missed Steak? Quiz

Answer: Chickpeas

Chickpeas belong to the legume family, grown commonly in the Middle East and India. It is incredibly versatile, owing largely to its ability to absorb the flavours of whatever it is cooked with. This means it goes well in salads, stews and stir fries. Chickpea flour is also common in baking, especially for those who need to avoid gluten; I was surprised to find that mashed chickpeas work quite well in chocolate chip cookie recipes. Perhaps the most well-known uses for chickpeas, however, is hummus- a Middle Eastern dip or spread usually made with chickpeas, oil, lemon and salt. For nutritionally-minded folks, chickpeas are an excellent source of protein, iron, fibre and zinc, amongst others.

Answer: Soybeans

Soybeans are really the cornerstone of most vegetarian and vegan diets. It is the foundational ingredient of many fake meats, tempeh and tofu, and makes the most popular non-dairy milk type. They contain high quantities of protein, iron, B vitamins, carbohydrates and zinc, making them a great alternative to eating meat.

One common concern surrounding soy is phytoestrogen, which some claim acts similarly to the oestrogen hormone in the body. Breast cancer and reproductive issues in both sexes are apparently linked to this. However, it should be noted that there is no actual scientific consensus on the effect of soybean consumption on the human body. One 2010 study (conducted by Jill M. Hamilton-Reeves et al.) found that there was, in fact, no impact of soy consumption on male reproductive hormones. Such scientists argue that the effect on the body is overstated, if at all existent, and consuming moderate amounts of soy shouldn't have severe health implications. However, soy allergies are quite common, so be careful!

Answer: Halloumi wraps

Halloumi is a cheese made from sheep and/or goat's milk. Because this is an animal product, vegans would not eat it. The other options all involve a plant-based replacement to a common ingredient in another meal. Burgers can be made with lentil paddies rather than beef or chicken, Bolognese sauce can be used with beans to replace mince, and cauliflower tastes quite good if it's grilled like a steak (although it won't taste anything like cow). As always, variety is important!

For those who enjoy the taste of meat but don't like the thought of eating animals, most grocery stores offer imitation or "faux" meats. These are usually designed to replicate the taste, texture and nutritional value of animal meat, but are usually lower in cholesterol. They are often made with soy and/or vegetable protein as the basic ingredient, with mushrooms (which are rich in B vitamins) also often making an appearance. Everything from fake chicken schnitzels to mince can be found, to varying degrees of convincingness. Some vegans may find eating fake meat weird, but it is all down to personal choice.

Answer: Avocado

Yes, the faithful avocado is very nutrient dense, even providing (on average) more potassium than a banana. Vitamin K, vitamin C, vitamin E and some types of vitamin B also abound. Its high fatty-acid content also means it can help fill in for fish in a well-balanced diet. Avocado is said to be beneficial for healthy skin, too, making it a popular ingredient in cosmetics.

Besides its nutritional value, avocado is just really delicious, and there's a ton of uses for it. Guacamole is probably the most famous use, a delicious dip or spread invented by the Aztecs and perfected in modern Mexico. Avocado in salad is a good safe option, but avocado cider and milkshakes also exist for the more daring. In Australia, the term "smashed avocado" has become synonymous with toast and, bizarrely, mortgages, thanks to a couple of (out-of-touch) public figures linking exorbitant avo prices with the financial woes of younger generations.

While all the other fruits listed are very good for a balanced diet, they don't contain the nutrients listed in as high doses as avocado.

Answer: Egg

Egg is a frequent ingredient in wine-making, used as a fining agent. This is typically found in cheaper varieties that haven't been aged as long, so the molecules in the wine haven't been given as long to settle. Fining agents are used to speed up this process, with egg being the most common product used. Milk, gelatin and fish might also be used. If you are worried about what you are drinking, be sure to check the label of the wine; almost every brand will contain a warning that egg or another fining agent was used in the process. There are also plenty of vegan wines on offer, so you won't be missing out!

It's not just wine you need to look out for. For instance, Worcestershire sauce is usually made with anchovies, and many lollies such as marshmallows are made with gelatin. Even many processed white sugars are made with animal bone char. If you're going vegan, also be on the lookout for secret ingredients that might sound vegan but aren't; for instance, many emulsifiers and stabilisers with complicated names such as "Sucroglyceride" should be avoided. However, there should vegan alternatives available for almost all of these!

Answer: Oreos

You might not expect it, but Oreos are made with wheat, vegetable fat, sugar, cocoa and a bunch of other plant-based ingredients that, although don't make them healthy, do make them vegan. However, in most countries, the company does warn that they are made on production equipment that also makes milk products. This means some cross-contamination may occur, so some vegans may still decide to avoid them despite the listed ingredients.

Oreos were first introduced in the American market in 1912, quickly spreading across the globe to become the most popular cookie brand globally. The traditional Oreo recipe involves two chocolate cookies separated by a white cream filling. However, a ton of varieties exist including strawberry, double-stuffed (with extra cream) and chocolate flavours. The "milk's favourite cookie" promotional tagline was first introduced in 2004.

The commonly accepted term for products that were not created to be vegan, but are nonetheless, is "accidentally vegan". Other accidentally vegan products include Skittles (in most countries), some types of Pringles, most varieties of peanut butter, and some flavours of Doritos. These are correct for most countries, but if you are unsure, it pays to check the ingredients!

Answer: Indian

One 2007 survey conducted by the Food and Agriculture Organisation of the United Nations found that India had the lowest meat consumption rates in the world. Surveys (including others by the FAO) indicate that anywhere between 27-40% of the country is vegetarian. In fact, a government-mandated program means every food item sold must be marked as either "vegetarian" or "non-vegetarian" by a green or brown dot in a square, respectively. Most of these vegetarians chose this lifestyle for religious reasons, matching the high rates of Hinduism and Buddhism in the country.

Thankfully, this means that Indian cuisine offers a ton of vegan foods. Albeit with many regional variation, Indian cuisine tends to be heavy on potato, which is rich in carbohydrates, fibre and potassium. Rice, lentils and spices also abound across regions. The country is particularly famed for its naan (an oven-baked flatbread), dal (soup made from lentils, beans and/or peas), chutney (paste or sauce from many ingredients), samosa (bite-sized savoury dumplings) and curries, amongst others.

Italian food is perhaps the least vegan-friendly of the world cuisines, due to its reliance on meat and dairy (especially cheese). Mexican, Middle Eastern and most Asian cuisines all offer a good variety of vegan options, although each offer their own set of challenges. For instance, it can be almost impossible to escape fish and fish sauce in Japan. That said, there are vegan options available in just about any cuisine.

Answer: Calcium

Nutritional yeast may also be known as yeast seasoning or savoury yeast flakes, or slang terms such as "nooch". It is usually derived from deactivated strands of the Saccharomyces cerevisiae bacteria. It can be used as a seasoning, topping, or an added ingredient to almost anything to give it a flavour and nutrition boost.

It is absolutely packed with nutrition, with a single serve (about two tablespoons) containing high amounts of protein, magnesium, copper, manganese, fibre, iron and B vitamins.

Many varieties are also fortified with vitamin B12, which can be difficult for vegans to get enough of. Despite its rather unappealing name, it actually has quite a pleasant savoury taste not unlike parmesan cheese, and many vegans use it as a cheese substitute in their cooking (although it doesn't contain calcium like animal cheese).

Answer: Berries

Compared to the other options, berries have very low protein content. For example, a 100 gram serving of strawberries would contain about 0.67g of protein. Compared to the 21g of protein in almonds, 26g in broad beans and 18g in sesame seeds (all estimations), this is almost negligible. Berries, however, are rich in antioxidants, vitamins and minerals such as manganese and fatty acids, and should be included in a healthy, balanced diet. Lentils, legumes and whole grains such as quinoa are all also excellent sources of protein, which really isn't as hard to come by in a balanced diet as people expect!

These foods are also usually rich in iron, which can be difficult to get adequate quantities of. Leaf vegetables are also excellent sources of iron. Consuming something rich in vitamin C (such as orange juice) while eating these sources of iron is a good way of assisting your body with "unlocking" the iron from these foods.

Vitamin B12 can also be difficult to obtain in vegan diets. There are some supplements on the market to assist vegans with this. Many vegan-targeted products such as fake meat and milk substitutes are also fortified with B12. Breakfast cereals and soy products can also help you with this.

Answer: Celery milk

While I came across a couple of recipes for celery milk in Google, it is hardly as established as oat, coconut and rice varieties.

Milk substitutes gained a large boost with the increase in both vegan diets and the reporting of lactose intolerance. They are usually made with a core ingredient, mixed with water and occasionally other additives such as sweeteners or vitamins and minerals (such as calcium). No two milk replacements offer the same nutrients; for instance, soy milk is loaded with protein, while oat milk is higher in fibre. Most nutritionists recommend consuming a variety to ensure a balanced diet, and to favour calcium-fortified brands. It should also be noted that some alternatives, especially the two most popular in almond and soy milk, tend to trigger allergic reactions for a large portion of the population, although this is also true for cow milk.