Eating vegan is not difficult. Especially at the beginning, however, you need the basic knowledge you need to cover your protein needs and what can be eaten instead of milk or meat.
For the simple vegan boarding we have therefore put together 5 vegan basics for you, with which you are always well taken care of.
This extremely versatile all-rounder should not be missing in any vegan cuisine. Tofu is made from cooked crushed soybeans. It serves many as a meat substitute, is a good source of protein (15.7g per 100g) and contains hardly any fat.
Anyone who has not yet eaten tofu, should first taste the variety offered, because each type of tofu and brand tastes different.
- Silk tofu is very soft and easy to process into a cream. Diced, it can be added to a soup or mixed with cocoa, cinnamon, vanilla and agave syrup to make a tasty chocolate pudding.
- Tofu nature is relatively tasteless, which is why it can be varied by adding spices or marinade (eg from soy sauce). A recipe for baked tofu can be found
- Smoked tofu is usually somewhat firmer than Naturtofu and has a slightly smoky note. Tofu skeptics should take their time with the tofu tasting, because every product tastes different. For example, the tastes surprisingly refined
- If you prefer to make tofu yourself, you will find a .
Even for soy allergy sufferers who have to do without tofu, there are alternatives. For them there are products from lupins eg from the company .
Cherry peas , lentils and beans are delicious protein sources. They contain a lot of vitamin B, potassium, magnesium, phosphorus and iron. Especially the dried version is extremely cheap . Simply soak dried legumes in water overnight and then cook. With spices, fresh herbs and some fried vegetables, legumes can be easily taken as a snack on the go . Mixed into a porridge they are a delicious spread and even beans and chickpeas are suitable for baking .
Nuts not only contain a lot of protein, but also many healthy fats.
- A handful of almonds contain 6g of protein , are full of good fats and have a positive effect on cholesterol levels.
- omega-3 fatty acid .
- Even only 2 g of fat .
As nutmeg, in the morning cereal or as a small snack in between, they can be perfectly integrated into everyday life. To make nuts easier to digest, it is recommended to soak them before.
4. Vegetable milk
is still the most popular alternative to cow’s milk, but there are now many alternatives such as , or hazelnut An overview of herbal milk can be found or
- Rice: The most eaten unprocessed crop is rice. The variety is huge and everyone can choose their favorite rice themselves. Especially because of the size of the selection, it is highly recommended to try . But especially with cereals, there is much more to discover, which makes the vegan heart beat faster, thanks to many proteins, vitamins and minerals. If you want to eat a healthy diet, the best way to go wholegrain rice.
- Oats: Oatmeal is the ultimate fitness food : they provide excellent satiation, 15% protein and a handful of valuable B vitamins . The cheap all-rounder tastes best in soy yogurt with a few fruits and the vegan protein boost is perfect!
Pseudo cereals (pseudocereals)
Pseudo-cereals are the grains or fruits of the plants that do not come from the family of sweet grasses, but look like corn and can be used as well. They are all a healthy change from cereals and gluten-free.
- Quinoa: The gold of the Incas not only brings variety to the table, but is also extremely healthy and gluten-free. The quinoa contains all 9 essential amino acids as well as alpha linoleic acid, an omega-3 fatty acid that is important to the body. It can be eaten as a side dish,
- Millet: iron , magnesium and especially silicic acid in the form of silicon, it promotes the elasticity and resilience of our connective tissue. The skin metabolism is also supported, which means that our skin can bind better moisture and also grow our hair and nails healthier. In combination with pumpkin as a is the perfect health taste fantastic.
- Amaranth: Amaranth has a high protein complex with 14g protein per 100g. It provides us with lots of magnesium, B vitamins and calcium. The biological value of amaranth surpasses that of milk and its unsaturated fatty acids protect the heart.
- Buckwheat: Sprouted buckwheat, in contrast to other grains, is a basic food and is very well suited as a and can also be eaten in a detox cure that can restore the acid-base balance in the body. Buckwheat contains a lot of protein, magnesium and all essential amino acids. It contains rutin , a flavonoid which, among other things, strengthens the blood vessels and thus prevents venous diseases.
- Hemp: cheapest superfood , but also companion for a long, vital life. In addition to the many minerals and trace elements, especially the Omega 3 fats are very valuable for the nerves and brain. It harmonizes the hormone balance and helps with mood swings. Hemp is also hypoallergenic, nut and gluten free and is digestible for everyone.
But do not forget: To ensure a balanced diet, fresh vegetables and fruits should be the main part of food intake.