Choosing A Vegan Food Diet: Benefits, And Risks

05Jul

If you think Veganism is difficult, then you are probably considering the facts about your tongue, but when you consider the poor animals, you quickly change your mind and become a vegan at ease. Other principles that have helped to make veganism more appealing include living a healthy and moral life and being productive members of the environment. 

These are due to the awareness of the importance of vegan meals, learning how to prepare other healthy vegan meals, and the fact that there are many types of vegan proteins like beans, nuts, and seeds. Tune in and learn how a vegan diet will improve your life.

Dispelling the Myths People Have About Vegan Foods 

It is time to consider the most fundamental myths about vegan food that are entirely false. 

Myth 1: Vegan Food Is Bland

Most people have been made to believe that when they decide to go vegan, they are unable to enjoy the taste of food. Indeed, it is true that preparing vegan meals can be extremely delicious. If you spend a little time exploring, you can easily find interesting vegan recipes that are healthy and easy to make. 

Seasoning agents such as spices and herbs, in combination with other components, including nutritional yeasts, make the prepared food very tasty. Imagine having a chickpea curry with spices or a dressing like lemon tahini for your meal, and you will enjoy it.

Myth 2: Vegan Food Lacks Nutrition

There are many types of rich proteins, and you can get all the nutrients that you want in your body, but none of them are non-vegan. The following high-protein vegetarian foods can be eaten: lentils, chickpeas, quinoa, tofu, and Tempeh.

Yes, the plant-based diet is also good if properly planned and incorporated into meals. It also contains all the nutrients that the body requires. Vegetables, fruits, whole grains, and legumes ensure that the human body gets the right vitamins, minerals, and vegan proteins.

Myth 3: Availability of Few Foods 

The choices of plant-based foods are numerous and continue to expand year by year. Here, you can get everything from heavy meals like stews or stir-fries to light meals like salads or desserts. 

For instance, vegetarian food is quite diverse in India. Mediterranean diets are based on beans and grains; many Asian dishes include tofu and vegetables. 

Building Your Plant-Based Pantry 

To make vegan cooking easy and tasty, stock a good vegan pantry with all the necessities at home. 

Essential Grains and Legumes

To buy carbohydrates, one should buy brown rice, quinoa, oatmeal, whole wheat pasta, and other complex carbohydrates. These grains are the foundation of most high-protein vegan meals and can be consumed in salads, bowls, or even for breakfast through oats and porridge.

This, among other reasons, makes beans, lentils, chickpeas, and peas some of the highest protein-containing vegan foods you will likely find in the market. These are suitable for foods like soups, stews, curries, homemade vegetable burgers, or any other moist food you desire.

Nutritious Nuts and Seeds

It is usually taken as a snack, though it can be used to prepare homemade sauces and vegan cheese. Some varieties include almonds, walnuts, cashews, and peanuts.

Chia seeds, flax seeds, hemp seeds, and sunflowers can be chewed, added to salad, ground, and mixed in a shake or other baked foods. They are also a source of protein for vegans and are gluten-free.

Fresh and Seasonal Produce

Among the fruits are berries, apples, bananas, and citrus fruits that are tasty and contain vitamins and antioxidants, as well as avocados. Spinach, Kale, arugula, broccoli, and cauliflower are some of the samples of high-protein vegetarian foods and are either green or leafy vegetables.

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Vegan Recipe Round-Up: Simple and Tasty Meals

Breakfast Delights

For breakfast, vegan foods can be consumed, including smoothie bowls, tofu scrambles, and vegan pancakes. You can prepare them in no time, even when you have a busy schedule. 

Lunch and Dinner Ideas

It is widely known that there are many tasty and healthy vegan foods such as lentil stew, chickpea curry, and veggie burgers. These are delicious and will keep your stomach full for a longer time. 

Snacks and Desserts

There are many quick vegan snacks and delicious vegan desserts, including energy balls and vegan ice cream. So whenever you crave quick snacks, these can be your go-to options. 

Vegan Food Ideas and Sample Menu:

This is a sample meal plan. You can easily adjust it based on your preferences and dietary needs.

1. Chickpea Salad Sandwich on Whole Wheat Bread

This is my go-to for a quick and healthy lunch. It’s super easy to make and packed with flavor. Here’s what you need:

Chickpea Salad Sandwich on Whole Wheat Bread:

Ingredients:

  • Cooked chickpeas
  • Celery, chopped up nice and small
  • Red onion, chopped (you can skip this if you want)
  • Vegan mayo
  • Your favorite seasonings (salt, pepper, garlic powder, anything you like…)
  • Whole wheat bread (toasted if you prefer!)
  • Lettuce and tomato slices (optional)

Recipe:

  • Grab a bowl and mash up those chickpeas with a fork. Don’t worry if they’re not perfectly smooth, a little chunky is okay!
  • Throw in your chopped celery and red onion (if you are using).
  • Now for the good stuff! Add a good dollop of vegan mayo and mix it all together. Don’t forget to add your favorite seasonings to taste.
  • Grab your whole wheat bread (you can use toasted too!) and spread that delicious chickpea mixture on one slice.
  • Top it off with some lettuce and tomato slices for some extra crunch and freshness.
  • Pop on the other slice of bread and enjoy your awesome homemade Chickpea Salad Sandwich!

2. Overnight Oats with Berries and Chia Seeds:

Overnight Oats with Berries and Chia Seeds

Ingredients:

  • Rolled oats (Kind for oatmeal)
  • Plant-based milk (like almond OR soy milk)
  • Chia seeds
  • Maple syrup (a little bit for sweetness if want to use)
  • Fresh berries
  • Chopped nuts (optional, for extra crunch)

Recipe:

  • Grab a jar and toss in the oats, plant-based milk, chia seeds, and a splash of maple syrup. Give it a good mix!
  • Put the lid on the jar and stick it in the fridge overnight.
  • In the morning, take out your yummy oats. Top them with fresh berries and sprinkle on some chopped nuts if you want.
  • Enjoy your delicious and healthy breakfast!

3. Easy Coconut Curry with Tofu and Vegetables:

Creamy Coconut Curry with Vegetables and Tofu:

Ingredients:

  • Block of tofu
  • Bell peppers
  • Broccoli florets
  • Carrots
  • Coconut milk
  • Cooking oil
  • Spices (curry powder, garlic powder, ginger powder, salt, pepper – optional)
  • Brown rice (cooked)
  • Fresh herbs (optional, for garnish)

Recipe:

  1. Cut the tofu into bite-sized pieces and chop the peppers, broccoli, and carrots into small chunks that are easy to eat.
  2. Heat some oil in a pan over medium heat. Add the tofu cubes and cook them until they’re golden brown on all sides. Set them aside on a plate.
  3. If the pan looks dry, add a little more oil. Toss in the chopped vegetables and cook them until they’re a bit soft but still have a little crunch.
  4. Pour the coconut milk into the pan with the veggies. Season it with your favorite spices (like curry powder, garlic powder, ginger powder, salt, and pepper). Stir it all together.
  5. Add the cooked tofu back to the pan and stir it in with the veggies and sauce. Let it simmer for 10-15 minutes, so the flavors can mix well and the veggies can get nice and tender.
  6. Scoop the curry onto a bed of cooked brown rice. If you have some fresh herbs, you can sprinkle them on top for a little extra flavor.

Wrap-Up 

That transition to eating more plant foods can certainly be made; it is enjoyable, good for you, and filling. If you have any questions, you can contact Nidhi Gupta directly. A certified personal trainer through ACE with over 10+ years of experience in the field and a nutritionist. The changes to a better life should be made in pairs; thus, the journey should be made together. 

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Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.