Nutrition
ABCs of a vegan diet
The long overdue trend towards plant-based living has led to an endlessly colorful list of options for vegans. Here you can find out how you can make happy and healthy changes to your diet.
The long overdue trend towards plant-based living has led to an endlessly colorful list of options for vegans. Here you can find out how you can make happy and healthy changes to your diet.
“It's very difficult being a vegan, especially when you're into fun“, British comedian (and vegan) Simon Amstell laughs during his stand-up show.
Many of us can understand these questions - what is life like without cheese? How do we find the time (and energy) to cook fresh from scratch and stick to a diet that is free from animal products such as meat, fish, dairy, eggs, honey, and gelatin? And how can we stay full?
It's easier and tastier than ever to become a vegan. And it is anything but restrictive: there are grilled vegetables, soft tacos, hearty seitan and mushroom bourguignon, sweet potatoes and black beans, pumpkin, chickpeas and coconut curry, crispy corn croquettes filled with avocado puree.
Are you already curious about the vegan lifestyle try it out? Follow these time-saving steps...
It's obvious, but many vegan newbies dive in without making sure they've considered the ABCs of a vegan diet — a varied one that applies to every food group. This vegan plate plan gives you a visual representation of what you should be: fruits, vegetables, grains, nuts, seeds, legumes, calcium-rich foods, and other important vitamins and minerals.
Supermarkets can feel like a minefield when you switch to a vegan diet for the first time. For a more detailed idea of what you can fill your vegan fridge and pantry with, this vegan shopping list is a big help. But here are the basics:
● root vegetables for roasting, pureeing and turning into soup. We're talking about potatoes, pumpkins, carrots, beetroots, and turnips.
● Versatile vegetables such as cauliflower, broccoli, artichokes, asparagus, and bok choy.
● Cereals and pasta are perfect for simple dishes. Satisfy your hunger with rice, quinoa, oats, corn, buckwheat, barley, amaranth, and bulgur (ideal for tabbouleh).
● Beans = vegan staple food. Black, cannellini, edamame, kidney, lentils, and peas — combine them with grains, pasta, chili, and even sweet recipes.
● fruits - be adventurous! From coconuts and clementines to plums and peaches, nature provides us with the sweetest vegan treats.
● Meat alternatives Such as tofu (curdled soy milk that comes in blocks), tempeh (fermented soybeans) and seitan (aged wheat “meat”) are the holy trio of meaty substitutes. Grilling isn't forbidden — most supermarkets have special aisles for vegetable burgers, realistic “plant meat” burgers, mockwurst, ground beef, jerky, chicken, pork, meatballs, bacon, and more. Vegan “tuna” has even reached a few stores recently.
● Milk alternatives For your cheese cravings, include vegan cheese (whole, sliced, and shredded), plant-based Parmesan and blue cheese (including pong), dairy-free milk, butter, and yogurt. Cheese sauces are also available, or you can make your own by flashing soaked cashews, nutritional yeast, lemon juice, and a pinch of salt together.
● sweeteners are okay for vegans except honey. Top up with maple syrup, molasses, beet sugar, organic cane sugar (some normal cane sugar is filtered with bone charcoal), date sugar and sweeteners such as stevia.
● vegetable fats are our favorites - especially nut butters, chia seeds, sesame seeds, flaxseeds (omega-3 powerhouses), tahini and cooking oils.
● sauces and condiments Enhance any vegan dish. Salty tamaris (soy sauce), spicy sriracha, sweet BBQ, mustard, ketchup, vegan mayo (without eggs), salsa, pickles, olives, and capers are your strengths.
● herbs and spices Such as paprika, rosemary, oregano, coriander, chili flakes, cumin, turmeric, cayenne pepper, and mustard seeds can spice up any dish. Ideally, you can fill your pantry with them so they're always on hand to make something really delicious.
Moderate consumption of not-so-healthy foods is okay as long as it remains an exception. You must get used to this diet to stick to it and enjoy it. Finally, transitioning to a vegan diet may mean you need to replace some of your favorite foods.
Pizza, ice cream sandwiches, nachos, Oreos, vegan maccaroni and cheese dishes, bagels, “no chicken” nuggets, peanut butter cookies, fried “mozzarella” sticks... many vegans treat themselves to this long list of vegan ready meals.
When you buy your fruit and vegetables locally and seasonally, you gain more intense flavor and more nutrients — farmers' markets are your best friend for fresh, seasonal produce.
The transition to veganism can feel lonely at times, especially if you're organizing a dinner with a friend or want to dine at a restaurant.
There is so much support in vegan groups on Facebook and some really inspiring reports to find on Instagram to inspire and motivate.
Don't forget our Holmes Place channel on Instagram to follow.
If you're inspired to try out the vegan diet for yourself, make it enjoyable if you want it to be sustainable. We hope this beginner's guide makes it easy for you to get started.
Posted on sustenance
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