The main place in the vegan diet occupy cereals such as rice, millet and oats. Vegan diet excludes all foods that are of an animal origin. The vegan diet uses only foods of plant origin, and often attention is placed on food grown organically.
Vegan diet compared to the omnivorous diet differs in the way that it does not introduce proteins and fats of animal origin, and is in the food pyramid that part is replaced with soy products, legumes and nuts.
The main place is occupied by cereals, as a source of complex carbohydrates, such as rice, millet, wheat, oats, etc., and legumes which are a source of protein. The legumes include beans, lentils, peas, chickpeas, soybeans and bob. The source of protein in a vegan diet with legumes are soy protein isolates such as tofu, tempeh (fermented product made of soybean) and seitan, which is wheat protein isolate. Nuts such as hazelnuts, almonds, walnuts are also a good source of protein. To obtain all the essential amino acids (proteins are made of amino acids) it is essential to combine cereals and legumes because only together they provide all essential amino acids, and the example of this are rice and peas.
Algae are a good source of minerals and vitamins. A part of a vegan dishes are made of vegetable that is represented by the roots ( carrots, celery, kohlrabi, parsnips … ), leafy ( spinach, chard, kale … ), of head ( cabbage, broccoli and cauliflower ) and vegetables whose fruits are eaten ( eggplant, tomatoes, peppers, pumpkins, cucumbers ).
Many people think that meat, poultry, eggs and dairy products are the best ways of getting their dose of protein, but there are lots of other non – animal products that are full of healthy proteins. When you feel like eating a bloody steak, eat some of this:
Half a cup of canned black beans has only 110 calories and just one gram of fat, but has seven grams of protein. Use a perfect combination of protein, such as beans and rice.Combining beans with rice or corn will give you the amino acids that are normally obtained from animal protein, but missing many plant proteins.
A quarter cup of uncooked quinoa has about 170 calories, 2.5 grams of fat. In addition, this is the only cereal that is known as a complete protein – containing all the essential amino acids.
While the beans should be combined with other foods to become the perfect protein, quinoa contains all the nutrients that are necessary.
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Other standard veggie, tofu, which is made from the fruit of soybeans, has only 94 calories, 5 grams of fat and just 10 grams of protein per serving than half a cup.
Nuts are rich with nutrients, fiber and protein. We suggest that you approach them as something more than a little quick meal. Try roasted almonds, and you will not go wrong.
Change your routine and try tofu tempeh. It is a diverse, strong, structured cooked soybeans, which is also a complete protein meal, like quinoa. Half a cup has 160 calories and 15 grams of protein, but has a little more fat (9 grams).
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When talking about vegan food, there’s no need for nibbling the lettuce (unless you love the salad). Ask any vegan about what is he eating and he will watch you amazed. The food that is available is so diverse, tasty and easy to prepare. In the beginning, you will miss some things, but you will quickly discover vegan alternatives such as herbal yogurt, ice cream, and cheese and chocolate.