Vegans are those who do not eat meat or any sort of animal products for environmental, ethical, or health reasons. This lifestyle is gaining more traction and acceptance globally due to obvious health reasons. It is estimated that close to 10% of the world population is either vegan or consuming a vegetarian-related diet. A large population of countries like India chooses this lifestyle due to religious reasons. To keep a healthy vegan diet is not easy, but certain foods vegetarians, non-vegetarians, and non-vegans all can benefit from without any difficulties. Some vegan food is actually a must-have for many people because of how healthy and nourishing it is. Listed below are a few classes of Vegan food everyone can, and should, include in their diet, and it’s easily done, no kitchen troubles at all!
Fruits and Vegetables
Vegans eat all types of fruits and vegetables, and there are alternatives for animal foods. The primary food that a vegan eats is fruits and vegetables. Fruits and vegetables are also really nutritious for meat lovers. Vegetables like Broccoli, Cauliflower, Banana, Eggplant, Brussels sprouts, Mushrooms, and Fruits like Jackfruit, will make you vitamin and mineral-filled dishes. Vegans enjoy Spaghetti and Broccoli, Banana ice cream (made with vegan yogurt), mashed banana in place of an egg, and other interesting foods. Cauliflower is a versatile vegetable that a lot of people enjoy including meat lovers. Sweet potatoes are also very good for deriving different kinds of meals. Tofu is a great vegetable protein that is used in place of meat and eggs as well.
Legumes are a high source of iron and protein and therefore great for people with cardiovascular troubles as they can replace fish, egg, meat, and poultry. Legumes like beans, kidney beans, fava beans, lentils and chickpeas, and other types of peas do a great deal as alternatives. Legumes are proactive in weight loss journeys and are advantageous to everyone. Legumes help with improved blood sugar, improved blood cholesterol, lower blood pressure, and stable body fat level if mixed properly with the right alternatives that give nutrients. Non-vegans can try out dishes like Lentil and Chickpea Salad, Roasted cauliflower and lentil Tacos with Chipotle sauce, Roasted carrots with Chickpeas and cream, etc. You could even try Spaghetti and Beanballs.
Herbs and Spices
Herbs add a lot of flavor to food and are definitely needed not just by vegans but by everyone. Basils, Chives, Cinnamon, Garlic, Green Onion, Cumin, Chilli powder, and so many other great spices will give your food the best aroma and taste. You can even order different vegetables and spices and have them mailed to you. As long as you don’t have any mailbox trouble, this is super convenient, especially during the pandemic.
Nuts and Seeds
These are also rich in protein and iron and rich in magnesium, zinc, selenium, and Vitamin E. Some of the nuts also produce butter that vegans can use. Nuts and seeds are very versatile in use and not restricted to just vegans. Everyone can definitely use seeds in many traditional recipes. Cashews, Walnuts. Almonds, Hazelnuts, pine nuts are other types of nuts used generally for cooking. Vegan meals you can try with these nuts include Pumpkin Chia seed pudding, Chlorella Guacamole, Granola bars, Buckwheat salad, Almond truffles, Quinoa fritters, and so many others.
Bread, Rice, and Pasta
These are the trusted suppliers of carbohydrates, the energy giver. All types of rice are vegan and can be used by everyone. White rice, Jasmine rice, Basmati rice, brown rice, and other types of rice are good for vegans to eat. Rice is generally accepted in all spectrums and is a base for many vegan meals. The same goes for pasta, all types of pasta. Pasta is made out of durum wheat flour, and rice is a grain product. Bread is also very essential for vegans, but they look out for bread made with dairy and avoid them. Asides from this, all types of bread are made with just flour, water, salt, and yeast. These are the suitable ones for vegans that other people can try.
Coconut milk, Coconut water, Almond milk, Soymilk, Macadamia nut milk, to mention a few, are great choices of milk to use for food. There are also yogurts like Peach & Mango soy yogurt and other soy or coconut-based yogurt brands that everyone can try out. Cheese is also not out of the list of dairy alternatives as there are some really great vegan cheese products to choose from. You can also try to make ice cream with cacao butter, coconut milk, and homemade cashew milk. Just make sure not to eat too much, as coconut milk can give you trouble with your gut, but any sort of plant-based milk will do the trick for vegan ice cream.
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