Following a vegan diet is a very important decision that you should think long before taking it. This type of food is based on eating vegetables, grains, seeds, fruits and whole meal flours. So far, it resembles a vegetarian diet. With the exception that vegans do not consume any food of animal origin. Something in which vegetarians are more flexible, since they consume milk and honey.
Starting in either of these two life forms requires information and planning. Since this involves changing many eating habits. In addition, you should always consult with the opinion of a nutritionist expert, so you will be guaranteed not to suffer any inconvenience.
How to start a vegan diet?
There are many specialists who dictate specialized workshops in this type of food. They provide a series of steps to begin to be vegans effectively. The main thing is to understand that there must be a transition between the body and the mind, which implies that the former must get used to the change of diet.
On the other hand, the mind must be clear about the reasons why it will begin to follow a vegan diet. For many, the reasons that lead them to start this life are different; the most common, is the concern they feel towards the suffering of animals on farms. Other people do it out of health or because of their concern for the planet. Whatever the reason, it should never be out of fashion or belonging to a group.
In the same way, it is important to learn about the negative effects that this type of diet can have for the organism. Likewise, you should be very well informed about the nutritional requirements that the body needs to function correctly. All this, because if you do not know what is needed, the body can suffer from a deficit of vitamin, protein and minerals.
For this reason, it is important to have a few weeks of testing, in which you do not eat any type of meat or seafood. All this will be replaced by fruits, vegetables and nuts. This way you can keep track of how the digestive process works when you do not consume animal proteins; in the same way, as is the energy and mood as the days go by. This experiment is of great importance, since the body, when deprived of certain foods, reacts in a peculiar way.
In that test week, you have to investigate that supermarket health foods are close to the area where you live. On the other hand, you can also investigate which are the most common vegan substitutes for foods of animal origin. Basically, you should focus on the vegetables and grains section. It is also important to read the labels to avoid products with high concentrations of sugars, salt and fats.
Vegan substitutes for animal proteins
When following a vegan diet, it is important to remember how they will replace the nutrients that are naturally obtained from animal flesh. There are some vegans who go from the kitchen and eat all their raw foods, they are usually called “Crudiveganos” and basically, they only eat salads.
But if you are a person, who wants to experiment a little more with different recipes, it is important that you know some of the most important substitutes of this type of diet. Legumes usually provide a large part of the proteins that the body needs to have energy. Among them are lentils, chickpeas, beans, among others. In addition, they are usually prepared in stews, stews and stews.
On the other hand, cereals, such as rice, oats or wheat, have many nutrients, such as proteins, carbohydrates and vitamins. In this way, they constitute one of the most important bases of vegan diets. In addition, they can be prepared in infinities of forms; as risottos, paellas, pasta, among others. As well as they can be combined with other ingredients to make exquisite dishes.
Another substitute that takes the baton in the vegan diet, is the tofu, which is made from soy. It usually has a smooth and creamy flavor; adding to various foods combining perfectly with these. In addition, it can be prepared in various ways; either marinating in soy sauce or some spices, then put it on the grill or seal it with some coconut or olive oil.
In contrast, the Seitan, is a vegetable meat with a high protein content. It has a texture and consistency that are perfectly confused with any type of meat, making the most expert doubt. Seitan is a kind of wheat gluten that, like tofu, can be easily prepared.
Some vegan recipes easy to prepare
Many of the recipes of a vegan diet do not need any type of cooking. It’s as simple as chopping and serving. For this reason, salads are a favorite when talking about recipes of this type. The Bulgur salad is one of the easiest. It consists of:
- 1 glass of Bulgur, a derivative of wheat
- 2 glasses of water
- Little onion
- Green pepper
- Olive oil
- Apple vinegar
- Parsley (optional)
- Vegan Mayonnaise
First the Bulgur is cooked; heated a glass of water in a pot and when it boils, add the Bulgur with a pinch of salt. Upon breaking the boil, the fire is lowered, cooking for another 20 min. Then everything is strained and reserved. The rest of the ingredients are chopped all very small to be mixed with the bulgur and seasoned with salt, olive oil and vegan mayonnaise.
Several recipes include chickpeas. The most famous is the humus; which consists in processing cooked chickpeas to which some spices are added such as cumin, tahini, olive oil, garlic and sesame seeds. Everything must be very well mixed until it forms a uniform paste.
Following a vegan diet does not mean you can not eat a delicious hamburger. They are basically composed just like a hamburger either; only that the meat is replaced by chickpeas, lentils, processed oats or processed soybeans. Any of these ingredients can be mixed with whole flours, cumin, red pepper and spices to taste. Then small dough discs are formed and grilled until everything is cooked.
The important thing about a vegan diet is to learn very well how to substitute animal proteins. It is not a lifestyle that should be taken lightly, that is why you should think very well the reasons why this radical change of life will begin. But if you have these clear points, you can keep it without any problem. It’s all about attitude
Maybe you may be interested: Eating between meals helps controlling anxiety successfully