Veganism and vegan diets have become increasingly popular in recent years, but many people are unsure how to live a vegan lifestyle. Are you still skeptical about how it all works? In this article, we'll show you how a vegan diet works for beginners and what you need to pay attention to.
We explain the most important basics of vegan nutrition and provide lots of inspiration for delicious vegan dishes. So even beginners can enjoy a healthy and wholesome vegan lifestyle!
- What is vegan?
- Shopping list with plant-based foods
- These products are not vegan.
- 6 Tips for Getting Started
- Learn more about veganism
- Vegan Recipes for Beginners
What is vegan?
Veganism is a diet that completely excludes all animal products, including meat, milk, eggs and honey. Instead, plant-based products such as vegetables, fruits, nuts, seeds and grains end up on the plate. Vegans also avoid using products that cause animal suffering, such as cosmetics, cleaning products or clothing.
For many, this diet may seem radical, but more and more people are now realizing that the vegan lifestyle can be of great benefit not only for your own body, but also for the environment and animal welfare.
There are many health benefits associated with a vegan diet: Because vegan diets are rich in vitamins, minerals and fiber, they can help reduce the risk of heart disease, diabetes and certain cancers. A plant-based diet can also help you lose weight and lower cholesterol.
Becoming vegan is not only good for your health, but also for the environment: Anyone who decides to eat vegan is making an important contribution to the fight against climate change.
But no matter what motivation you have for going vegan, it is important that you inform yourself well and familiarize yourself with the diet. With the right know-how, you can eat healthily and sustainably while protecting our planet.
It's best to first familiarize yourself with the basics of the vegan diet and learn more about the different reasons for switching to a vegan diet. It is important that you ask yourself why you want to eat a vegan diet. Do you want to improve your health? Reduce your ecological footprint? Or make a contribution to animal welfare?
Shopping list with plant-based foods
If you're new to a vegan diet, you may have difficulty knowing what you can - or should - eat. So that you don't feel overwhelmed by the large selection of ingredients, here is a shopping list of plant-based foods to get you started. With a well-stocked vegan pantry, you'll be well on your way to a delicious and healthy vegan lifestyle.
- Fruits and vegetables: apples, bananas, oranges, spinach, kale, carrots, potatoes, onions, garlic, cucumbers, tomatoes, avocados
- Grains and carbohydrates: quinoa, rice, oats, barley, buckwheat, millet, whole grain pasta
- Legumes and plant-based proteins: lentils, chickpeas, black beans, kidney beans, white beans, tofu, tempeh, seitan, edamame
- Nuts and seeds: almonds, walnuts, cashews, sunflower seeds, pumpkin seeds
- Plant-based milk: almond drink, coconut milk, oat drink, soy drink
- Oils: coconut oil, olive oil, avocado oil, rapeseed oil
- Sweeteners: maple syrup, coconut blossom sugar, date syrup
- Herbs and spices: turmeric, cumin, coriander, ginger, oregano, basil, thyme
- Also: nutritional yeast, vegan cheese, vegan yogurt, vegan butter or margarine, vegan bread spreads
As soon as you have the vegan products in the fridge and pantry, you can start preparing delicious vegan recipes. From breakfast burritos to vegan sushi and plant-based burgers, there's no shortage of vegan options.
Attention: These foods and products are not vegan
In addition to buying vegan foods, it is important to avoid animal products. In addition to meat, cheese, milk, yoghurt, fish and honey, this also includes certain cosmetic items, cleaning products and clothing.
Some foods that seem vegan at first glance may contain animal additives. They are often used to make foods crispier, juicier, creamier and richer - but are often completely unnecessary. Be careful and read the ingredients carefully to make sure you do not buy or use animal products, especially in the following foods: sweets, prepared foods, pastries, margarine, chocolate, prepared sauces and wine.
Wine? Yes. Although wine is made from grapes, animal products such as casein or gelatin are often used in its production. They are used during winemaking to filter the wine. The problem is that these ingredients do not have to be listed on the ingredient list. Therefore, it can be difficult to tell whether wine is vegan or not. However, many wineries today offer wines that are made without animal products and explicitly label them as “vegan” or “without animal products”.
These additives are not vegan:
Commonly used animal additives in vegan products include milk protein, gelatin, eggs, honey or fish oil. These ingredients are used to add texture, taste and nutritional value to vegan meals and snacks.
- E120 (Cochineal/Carmine): Colorant from beetles
- E441 (Gelatin): Gelling agent from animal bones and skin
- E472e (mono- and diglycerides of animal fatty acids): emulsifier and stabilizer
- E542 (bone phosphate): Natural gelling agent from animal bones
- E901 (Beeswax): Shine and thickener
- E904 (Kammin Wax): Brightener, thickener and sealant
- E920 (L-cysteine): flavor enhancer and glutamate replacement
- E966 (Lactit): Flavor enhancer
The basic rule is: the natural a food is, the more likely it is that it does not contain any additives - and therefore also animal additives.
6 Tips for Getting Started
To make the transition successful, there are a few tips you should keep in mind.
- Educate yourself: Read about vegan nutrition and learn as much as you can about the different nutrients you need and where you can get them.
- Plan: Plan in advance what you will eat and when. Put together shopping lists and cook more than you need for one meal, so you can already prepare the next meal or take the dish with you to the office.
- Experiment: Discover new vegan recipes and ingredients. Use different spices and try out new vegan ready-made products.
- Don't go without protein: Protein is an important part of a healthy diet. Tofu, beans, peas, nuts and seeds are rich in protein, fiber, calcium and vitamins and support a complete vegan diet.
- Make it easy on yourself: Use vegan ingredients that are quick and easy to prepare.
- Be patient: It takes some time to get used to the vegan lifestyle. So don't put too much pressure on yourself and be patient!
Learn more about veganism
There are a variety of resources you can use to get started with veganism, including many vegan cookbooks and blogs with vegan recipes. Communities and groups on social media platforms also offer great support.
Additionally, there are many resources that provide free information about veganism and vegan nutrition and can teach you more about vegan nutrition for beginners. This includes websites that focus specifically on veganism, as well as articles and videos you can find on YouTube and other platforms.
recipe blogs
Books
- Goodbye vegan clichés (Niko Rittenau): an evidence-based guide for the optimal implementation of a purely plant-based diet. Plus information on half-truths about veganism.
- Peace Food (Rüdiger Dahlke): An overview of the connections between diet-related diseases and animal foods. Plus 30 plant-based recipes.
- Eating Animals (Jonathan Safran Foer): The non-fiction book deals undogmatically with the problems of factory farming and addresses the question: “Why do we eat what we eat?”
Movie
- Cowspiracy: The journey of an aspiring environmentalist seeking solutions to the impacts caused by the global meat and seafood industries.
- The Game Changers: Proof that vegan athletes also – or even more so – achieve top performance. Produced by Arnold Schwarzenegger, Lewis Hamilton and Novak Djokovic.
- Earthlings: The documentary shows the dramatic consequences of animal breeding, factory farming, animal testing and the exploitation of animals for the sports and entertainment industry.
Vegan Recipes for Beginners
Enough theory, now let's eat! Here are some vegan recipes that are super easy and absolutely delicious at the same time. Have fun trying it out and enjoy it!
On the search nbut Andinem gisand-most, thectheren and vegan-most Friuhstuck? We present: 17 delicious and vegan breakfast recipes. From chocolate-Porridge with Zucchini uto Pfannkuchen to Tofu Scramble – here you will find your new favorite breakfast. Begin the Day with Andinem gisand-most, vegan-most Friuhstuck and tankAnd ANDdownwent furea the Day!
If you live a vegan lifestyle , you can also snack - and enjoy it and do it healthily. We have put together 7 vegan snacks to take away that are good for your body and also taste really delicious. From chia pudding to muesli bars and snacks to fresh vegetable sticks - there is something here for every taste. So grab one and be surprised!
A warm, rich porridge made from oatmeal is a complete meal that forms the basis for new flavor creations every morning. Whether as a filling breakfast or as a soothing evening meal: Porridge is a simple, versatile and delicious way to combine many nutrients in a single meal. Here are 12 different porridge variations that you will love!
Are you hungry for something sweet? Then it's time for dessert! Even vegan is no longer a problem: discover our three favorite vegan desserts - from cashew coconut panna cotta to chocolate mousse. All vegan, absolutely delicious and with healthy ingredients. An absolute must - and not just at Christmas!
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