Vegan Diet – Basics For a Balanced Diet | Dennispoint Campground MD

More and more people are trying vegan recipes and dishes. Many even completely change their diet and avoid animal products altogether. What are the benefits of a vegan diet? And how does the change of diet work?

ChefReader’s vegan variety offers everything your heart desires

Whether it’s escalope, hamburger or milk, each of us has his favorite dish. And for all this, there are now vegetable alternatives that taste good and contribute positively to climate protection. Because the production of plant products produces fewer greenhouse gases than animal products. Check out the vegan variety of ChefReader and get inspired by our plant-based recipe ideas.

Vegan: what is it really?

Anyone who wants to eat vegan dispenses with all animal products. These include, for example:

  • meat, fish and eggs
  • Cow’s milk, cream, yogurt, cottage cheese, etc.
  • Cheese
  • Sweetie
  • milk ice cream
  • Types of chocolate with dairy products (whole milk, white chocolate, but also some types of dark chocolate)
  • Gummy bears and wine gummies with animal gelatin and/or skimmed milk powder and honey
  • Walnut or chocolate nougat cream with dairy products

Some vegans also forgo animal-derived components in their clothing (for example, wool, leather, or silk). Very different motivations can lead to the decision to adopt a vegan lifestyle. Animal welfare is top of mind for many vegans, while others also see the ecological benefits of a vegan diet.

To prepare vegan dishes, for example our vegan potato soup, there are now suitable substitutes such as plant-based coconut milk substitutes, soya cutlet, etc. Also, animal ingredients like eggs can be easily substituted. when cooking Our vegan cake recipes show how well it works.

For many classic recipes like ratatouille or hummus, you don’t even need substitutes because they’re already vegan. Others require some substitutes, like our Baked Endive. So, try it, cook and enjoy without any animal products!

Trying a vegan diet: this is how the transition works

Being vegan is not that difficult. It is best to proceed step by step, for example like this:

Before the how comes the why

Find out everything you need to know and think about why you want to be vegan. Once you understand what drives you to go vegan, it will be easier for you to make the transition. Or animal welfare is close to your heart and therefore you no longer want to eat animal products. Or perhaps because you are convinced by the ecological aspect.

Make an inventary

Which products can you do without immediately, and which ones are more difficult to do without? Don’t be too strict with yourself. First of all, skip the products that are not that important to you. This way you can gradually get used to the change. And, for example, remove these products from the shopping list first.

first vegetarian

Some of that inventory may be because, for now, he’s just giving up meat and fish, but keeping dairy and eggs on his menu. So you already have a small sense of accomplishment if you manage to stick to this new vegetarian diet plan.

Gradually introduce vegan meals.

Being vegan requires a bit of preparation and practice to prepare new foods. Make it easy for them and don’t overwhelm yourself with a complete change. For example, you can change breakfast first. Find alternatives to milk that you like, such as those made with oats or soy. Lunch and dinner only come afterwards and you can, for example, make vegan Königsberger Klopse.

Set achievable goals

A challenge like Veganuary really helps kick start the vegan diet. Following a vegan diet for a month is a goal you can achieve. That way you don’t lose motivation in the middle. And it’s okay to go back to the vegetarian diet afterward and try the vegan diet again later.

Surrogates can help

For example, if you love chocolate ice cream, finding a delicious vegan alternative to ice cream can help. With the right substitutes for your favorite ingredients, it’s easier to do without the “original” animal. You don’t need to top a pizza with Parmesan – you can instead use our recipe to make vegan mozzarella yourself and use it to top your pizza. The shakes can be easily mixed with milk alternatives. Oat, soy or coconut drinks are ideal here.

Make a seven day plan

With our weekly plan for vegans, the transition to a vegan diet is much easier. You can plan your purchases in advance and get inspired by delicious vegan dishes for breakfast, lunch and dinner every day. Of course, you can also use our plan outside of Veganuary!

don’t be too strict

Do not be so hard on yourself. There are bound to be times when you feel like giving in to cheese cravings or are only treated to non-vegan pies at the table. Going off the vegan diet is no small thing.

Why a vegan diet is more sustainable

For many vegans, the focus is on the ecological aspect when deciding on a purely plant-based diet. In fact, a vegan diet has a positive effect on the environment: the climate crisis was caused by the release of too many greenhouse gases and is still fueled by this. In the production of purely vegetable foods, such as soybeans or lupins, much less greenhouse gases, such as carbon monoxide, are emitted than in the production of foods of animal origin. Here’s how you can help reduce your carbon footprint with a vegan diet. Also, growing plant-based foods requires less arable land than would be needed for livestock, for example. So feel free to try our low carb vegan recipes if you want to avoid carbs for weight loss. For this reason, it can also be interesting to prepare traditional drinks without products of animal origin. Then try our vegan eggnog, for example.

How can I get enough nutrients on a vegan diet?

If you deprive yourself of all animal foods, some nutrients can easily be overlooked. Therefore, a good knowledge of vegan nutrition and high-quality vegan recipes are important. There are many sources of vegan protein as an alternative to meat, fish, and eggs. Is about :

  • walnuts
  • Legumes (for example, chickpeas for vegan falafel)
  • oat flakes or
  • high protein flours

In combination with cereals or potatoes, the quality of the protein can be increased. This gives the dishes a higher biological value. Certain minerals and vitamins, increasingly present in foods of animal origin, also pose problems. There is a risk that vegans may not get enough of these necessary nutrients. These are mainly:

  • iodine
  • selenium
  • zinc
  • calcium
  • Omega-3 fatty acids

Some B vitamins also fall into this category. A careful selection of suitable vegan recipes can help control them and, for example, avoid iron deficiency. The food pyramid makes it clear what the relationship between the different food groups should be in a vegan diet. Our chart for the mix of the plate with a vegan diet shows you the composition of the foods that you should pay attention to every day.

These foods contain important nutrients for vegans

Use our list for a quick overview of how you can get the most important nutrients through plant-based substitutes:

  • Above all, the sufficient supply of vitamin B12 through food is a problem in vegan nutrition.
  • Lactic acid fermented vegetables (eg sauerkraut) contain vitamin B12, but unfortunately only in small amounts. Supplements or certain toothpastes can help here.
  • Iodine can be easily ingested through vegan recipes using seaweed sheets.
  • Selenium is found in nuts (eg Brazil nuts) and zinc in whole grain products.
  • Calcium can be found in sesame, sesame butter (tahini), mineral water, and some vegetables (for example, kale).
  • Fast foods with soy can be eaten for iron absorption. Whole grain products consumed with vitamin C are also beneficial here.
  • Vegans can find omega-3 fatty acids in flaxseed oil, for example.
  • The B vitamins can be ingested primarily through nut-based vegan recipes. Nut butter, almond flour, and lupine protein are also ideal ingredients for vegan recipes on a low-carb diet.

Do you prefer natural foods? Learn more about the raw food diet.

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