What do Vegans Eat?

One question vegans are commonly asked is what can we eat – or more exactly what can’t we eat?

• Well, what we can’t eat is quite simple: diary, eggs meat, poultry, fish, shellfish, gelatin, and honey. Some people might be aghast by the above list, but there is a whole world of food options we can explore, and for me this is the most exciting thing about being vegan.

• Also, being vegan does not mean we need to move to San Francisco or New York, you can be vegan anywhere. In fact, the cuisines of many cultures already have a number of vegan options for you to try. So this article will give you some insight into what I love to eat as I enjoy the vegan way of life.

Food that Inspires and Excites!

Some of my favorite foods include Almonds, tempeh, seitan jerky, egg replacers, fruits, and peanut butter. Keep in mind you don’t need to be rich to be vegan some of the most affordable vegan options include fresh produce, legumes, grains, as well as nuts and seeds. If you have space, and the time, you can even grow some of these at home – there is nothing better than fresh produce or herbs from my own garden.

Some of my non-vegan friends think that all I eat is tofu and salad, but this is far from the truth. Come over to my house and you will get introduced to curries, pizza, and even vegan donuts. As I have said before there are so many ingredients to explore that I don’t think I will ever run out of finding ‘something new’.

The Vegan diet and getting the balance just Right

However, there are some practical considerations for anyone going vegan. Whilst it is documented that vegans tend to live longer than non-vegans[1], it is important to keep in mind that any diet must have the right balance of vitamins and nutrients. This includes a healthy source of protein. So why go vegan? It is simply better for you, in fact, the vegan diet is also better for the planet as all of the acreage being used to feed livestock can be used for some other purpose.

If you want one book to help explain what  vegans eat, I would recommend ‘Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet’ by Brenda Davis and Vesanto Melina. Another good source of why go vegan is ‘Demystifying Vegan Nutrition’ from the International Vegan Association.

People commonly ask me what do vegans eat for calcium? You would be surprised how many foods are rich in calcium. The list includes kale, collards, broccoli, okra, figs, almonds, pistachio nuts, hazelnuts, flaxseed, and my favorite tempeh. Tofu is another good source of calcium, just be sure to look for tofu that is high in calcium sulfate.

Many of my friends ask me what I use to substitute for eggs? Here are some of my favorite choices. First, there is applesauce, when used in baked goods the sauce will make them fluffy. A basic rule of thumb is that ¼ cup of applesauce equals one egg. Ground flax seed is another great substitute, when added to water the texture is great for binding. Don’t forget bananas or baking sodas, both can do wonders.

Almond milk is a great substitute for milk, and I just love its taste and texture. You can also use rice milk, hemp milk, or vegetable oil as milk substitutes. The key is knowing what taste or texture you are trying to achieve.

Mix up the Flavours!

I have only begun to scratch the surface, and here are some more options for going vegan at breakfast, lunch, and dinner. In the mornings, you can oatmeal or other hot cereal options, bagels with vegan cream cheese, fruit smoothies, and tofu scramble with veggie sausage. For lunch or you can try vegetable stir fry with tempeh (delicious!), falafel pitas with hummus or tabouli, soup or vegan chili, vegetable pizza, seitan casseroles, and tofu lasagna. Don’t fret as there is a never-ending list of snack options as well. Some popular vegan snack options include vegan pies, cookies, donuts, nondairy ice cream or pudding, fruit, nuts, chips and salsa, and vegan energy bars.

So what do vegans eat? As you can there are hundreds of foods we can enjoy as the vegan way of life is as much about the adventure as it is about eating right and being healthy. Whether you are considering the vegan way or have already made the leap go out and look for new foods and new experiences, in am certain you will not be disappointed. Bon Appétit!

---

[1] National Health Service. Vegetarian diet linked to longer lifespan. 4 June 2013. Retrieved 21 March 2016.

The post What do Vegans Eat? appeared first on Blogtrepreneur - For Busy Entrepreneurs.