Healthy vegan food: this is how you do it!
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Vegetarian food is becoming more and more common, but veganism is also on the rise! Those who follow a vegan diet exclude animal products even more than vegetarians. That means, for example, that dairy and eggs are also out of the question.
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But how healthy is that, vegan food? Can you get enough protein and other nutrients with such a plant-based diet, especially as an athlete? And what are vegan dishes and snacks that you can still eat? We give you an overview in this blog!
What is vegan food?
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When you eat vegan, you don't eat animal products. That means not only excluding meat and fish, but also products for which animals have not died. Consider, for example, dairy and eggs. Below we provide a more complete list.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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There are many reasons for going vegan. Today, many people make this choice because they want to save the environment. Animal welfare is also often mentioned as a factor. Finally, there are those who opt for a plant-based diet for health reasons.
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There are many reasons for going vegan. Today many people make this choice because they want to save the environment. Animal welfare is also often mentioned as a factor. Finally, there are those who opt for a plant-based diet for health reasons.
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There are also many people who regularly eat a vegan meal, but are not always vegan. This is easier to maintain and less chance of shortages. So if you want to eat in a more environmentally conscious way, for example, it is certainly an option to become a 'part-time vegan'.
What doesn't a vegan eat?
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Not all vegans are equally strict in â € in the leatherâ € ™. For example, some vegans make an exception for E numbers of animal origin. The full list of products that are (usually) not allowed in a vegan diet is:
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Not all vegans are equally strict â € in the leatherâ € ™. For example, some vegans make an exception for E numbers of animal origin. The full list of products that are (usually) not allowed in a vegan diet is:
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
What does a vegan eat?
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With that, the following categories remain â € authorizedâ € ™ for vegans:
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This means that the following categories remain â € ˜authorizedâ € ™ for vegans:
Is vegan food healthy?
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Vegan food is often promoted as a healthy diet. And indeed it can bring benefits. For example, vegans eat a lot less saturated fats, which are mainly found in meat and dairy. They also often consume more fruit and vegetables.
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This does not mean that you are immediately healthy if you eliminate all animal products from your diet. A poorly thought out vegan diet has a high risk of deficiencies in all kinds of nutrients! For example, you get iron, calcium and B vitamins mainly from meat, eggs and dairy. A shortage of these also quickly becomes unhealthy in the long run.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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In addition, not all vegan recipes are healthy. You can bake a vegan cake with a lot of sugar. And fries with ketchup are also simply vegan… Even without animal products, it is therefore important to make a distinction between products that you eat every day and products for the occasional.
Supplements for Vegans
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With a carefully planned vegan diet, you don't need many supplements. For example, you can also get many vitamins and minerals from legumes, nuts, seeds and whole grains. There is, however, one vitamin for which you really need a supplement: vitamin B12. This is because it is only found in animal foods.
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With a carefully planned vegan diet, you don't need many supplements. For example, you can also get many vitamins and minerals from legumes, nuts, seeds and whole grains. However, there is one vitamin for which you really need a supplement: vitamin B12. This is because it is only found in animal foods.
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To determine whether you need further supplements, it is best to have your blood tested by your doctor. He or she can determine if you have deficiencies that need to be further supplemented, and determine how much of the supplement you need.
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To determine whether you need further supplements, it is best to have a blood test with your doctor. He or she can determine if you have deficiencies that need to be further supplemented, and determine how much of the supplement you need.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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Note: never take supplements yourself at random! An excess of vitamins is just as unhealthy as a deficiency. Especially when you combine multiple (multi) vitamins and supplements, you will quickly end up in surplus by accident. So always ask your doctor for advice.
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Attention: never take supplements yourself at random! An excess of vitamins is just as unhealthy as a deficiency. Especially when you combine several (multi) vitamins and supplements, you will quickly end up in surplus by accident. So always ask your doctor for advice.
Sports as a vegan
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A frequently asked question is: can you exercise fanatically if you eat vegan? Yes, with some careful planning that is no problem at all. For example, you can get more than enough protein from vegetable sources. However, it is important that you alternate between those sources as much as possible.
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As an athlete, it may be wise to use a multivitamin, preferably one that is especially intended for vegetarians and vegans. If you live an active life, your body needs more nutrients.
Vegan dishes
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Are you considering eating vegan (occasionally), but wondering what the hell you can eat? Below we list simple vegan dishes. Hopefully that will give you some inspiration!
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
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In general, vegan recipes can be inspired by Asian and Middle Eastern cuisines. There, plant-based eating is traditionally a lot more common!
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Another stroke of luck: many of your favorite snacks from the supermarket are already vegan! Not all equally suitable for daily use, but if you feel like it…