What can you eat as vegan?
Being vegan is a philosophy of life that seeks to exclude as much as possible any form of exploitation and cruelty towards animals. Respecting them as beings that can feel.
This is reflected not only in what we eat but also in the clothes and products we use: making sure that none were made with animal skin or tested on one of them.
But isn't it hard in the current world to exclude every product of animal origin and still eat healthy and wholesome food? Definitely NO! There is plenty of food that we can choose from and in this article, we will prove that.
What should I include on my vegan shopping list to get the necessary items for the body?
Creating a shopping list for a vegan lifestyle is not complicated, you should only avoid foods that have any animal origin and you should base it on protein supplements and foods that have vitamins, iron, and calcium.
Below we will talk about the most important elements and recommend some of the products that will bring you all this and that will also be ideal for you to prepare delicious dishes.
Proteins: These are necessary for the growth and maintenance of tissues.
They are also used by the body for the formation of hormones and other physiologically active substances. Protein for a vegan diet includes :
- Soy: Tempeh, Tofu, Shelled edamame, Soymilk.
- Nutritional Yeast.
- Whole Grains: Quinoa, Wild Rice, Oats, Buckwheat. Here you can find more about Whole Grains
- Green Vegetables: Spinach, Green peas, Brussels sprouts
- Potatoes: Russet potato, Red potato, Sweet potato
- Legumes: Lentils, Chickpeas, Black Beans
- Seeds: Pumpkin seeds, Hemp seeds, Tahini
- Nuts: Almonds, Cashews, Peanut butter
Vitamins & Minerals: let's focus on these which would most likely be deficient in a plant-based diet.
Vitamin B1, B2, B6 and B12 are responsible for energy production, prevent depression, stimulate metabolism, and much more. The good thing is that all these vitamins are found in vegetables and fruits. The most problematic one is B12, but we can supplement it from nutritional yeast and some plant-based kinds of milk.
Vitamin D called also sunshine vitamin. It can be obtained from sun exposure, but you need to keep in mind to limit your time under direct light.
Iron is the primary factor of hemoglobin or pigment in red blood cells, which allows oxygen to be transported from the lungs. We can find iron in lettuce, chard, celery, tomato, lemons & oranges, legumes and wholewheat.
Omega 3 helps you with keeping your heart heathy. You can find it in chia seeds, flaxseeds, walnuts & hempseed.
What do I replace foods like milk, cheese and meat with ?
When you think about what you can eat as vegan, another thing you usually think about is how you will leave the animal foods you used to be used to consuming, we tell you that for almost all these foods there are vegetable substitutes that are delicious and help us to be supportive with animals.
As you know animal milk should not be consumed, the animals that produce it go through traumatic situations to obtain them.
The good thing is that you can still enjoy a glass of cold milk because many vegan options are delicious and are appearing on the shelves of shops, cafes, and restaurants everywhere, as Soy milk, Almond milk, Coconut milk, Rice milk, Chestnut milk, Walnut milk.
You can impersonate tase of meat by consuming vegetable meats, there are nuggets, burgers, hotdogs and much more.
The best original substitute for meat is tofu, never forget it. It is prepared with crushed soy and prepared with water, its texture is firm and cheese-like and it is also used in many recipes to give firmness and flavour.
Cheese is also a product that cannot be consumed on a vegan diet due to its main ingredient: milk. For the rescue comes homemade substitutes.
- Potato cheese: prepared with potato, carrot, cornmeal. corn starch, vegan beer yeast, and condiments.
- Almond cottages: bring almonds, coconut oil. maple syrup, red fruits, and vegan yeast.
- Old sunflower seed cheese: Sunflower seeds, vegan yeast, dried herbs such as thyme and oregano, lemon juice.
- Vegan cheddar cheese: raw cashews, dried tomatoes, yeast, chickpea flour, apple cider vinegar, coconut oil, and condiments.
- Vegetable cream cheese: hydrated cashew, fresh dill, lemon juice, and cider vinegar.
The secret of being happy with your new style of eating, is to prepare dishes that do not make you want to consume anything more from the animal, the moment you understand the positive impact that your change has on the world and in your life, you will realize that you've never needed it.
That's why we leave you some recipes to start with this vegan lifestyle.
High protein recipes: In a vegan eating style we must consume high levels of protein in each of our dishes, we give you some options so that you can prepare delicious, healthy, and varied recipes.
- Protein shake: this is one of the best protein supplements for our body, one of them you can use using soy milk, banana, chia seeds, oats, and cocoa powder without sugar.
- Rice noodles with tofu sauteed and pepper: to give it a touch you can use some ginger, soy sauce, granulated garlic, turmeric, lemon, olive oil, and parsley.
- Potato omelet: you only need a potato, onion, chickpea flour, olive oil, and salt.
- Quinoa salad, roasted squash, and pomegranate: you need pumpkins, purple onion, quinoa. pomegranate, fresh coriander, and lemon juice.
Vegan sweets: Sweets are amazing supplements to improve our diet as they include many positive elements for our body, we name you some of them:
- Carrot cake: Prepared with carrot, silky tofu, whole wheat flour, sunflower oil. sweetener, cinnamon.
- Tofu and chocolate mousse: Prepared with chocolate without animal products, silky tofu, and corn syrup.
- Muffins: Prepared with soy milk, whole wheat flour, vanilla, agave syrup, corn oil.
- Oatmeal and banana cookies: You only need a ripe banana. 1 and a half glass of oats, sweetening.
We will end this article with some tips if you're starting to switch to a vegan diet:
1. Research the benefits.
2. Start with a day or two per week.
3. Experience vegan versions of your favourite dishes.
4. Go to a nutritionist to support your change.
5. Prepare food yourself.
Veganism is not a sacrifice. It is a joy. - Gary L. Francione