Vegans are known to be non-meat eaters. For reasons of health, ethics and environmental concerns, they avoid every form of meat and related products.Going with a strict vegan diet may, however, be a risk if proper nourishment is not adequately planned.
Vegans are proactive and health conscious individuals who are mindful of what they consume to provide proper body nutrition. A wholesome meal that is not lacking in vital components is often recommended for good dieting.
As a converted vegan, I get nourishment from a variety of vegan foods and I think you’ll love to get your hands on some of them at home. Here are my top 10 vegan foods to try:
1. Delicious Tofu Scramble
Scrambles are one of my favorites among the vegan foods. I love to have the tofu scrambles because of the easy cooking and the flavoring options available when making tofu scrambles.
I sometimes go very simple with my tofu scrambles by just adding spices and herbs, and at other times I love a variety of other additions.
You can choose to go for a Chinese scramble, a Mexican scramble or Jamaican scramble – and the list goes on. If you are looking for a recipe, you may want to try different recipes, like curried Indian style or a tofu scramble that contains broccoli noodles.
2. Calcium-Rich Plant Yogurts And Milk
It is true that vegans may have a deficiency of calcium with their daily food intake compared to diets containing meat. To overcome this, the intake of calcium-fortified milk of plant origin is a must-have with meals. Yogurts are equally good for this purpose.
I often go for this, especially those made from hemp or soy, to get some protein nourishment. Nuts and fruit like almond and coconut, oats milk and even rice are protein substitutes you can try. Keep in mind though that they supply a limited amount of protein compared to other major protein sources.
3. Roasted Vegetables
Vegetables are major food sources for vegans.
When cooking roasted vegetables you’d have to preheat the oven to a suitable degree. You can roast virtually any type of vegetable you can think of in this way.
I usually go for a selection of cauliflower, asparagus, onions, beets, carrots, tomatoes and peppers for my roast.
4. Seed And Nut Butter
Vegans cannot do without having some nuts and seeds for a quick meal. The reason is that nuts supply protein which every non-meat eater should have as an alternative.
Nuts in the form of a 28g serving will supply the body with about 12 grams of protein in return. This is why they are great alternatives you can’t ignore for your protein needs. The value in nuts and seeds cannot be exhausted.
They are rich in fiber, iron, zinc, magnesium, vitamin E, and selenium. They are also great antioxidants.
I enjoy taking nuts for their versatility. I take them on their own or use them as additions in sauces, with cheese and in desserts.
5. Nutritional Yeast
Yeast is a great meat replacement for protein supply. With 28g of yeast, you are sure of a 14 gram supply of protein and half that amount of fiber.
When taking nutritional yeast, you are also nourished with other nutrients because it is enriched with copper, magnesium, zinc, manganese, and vitamins B and B12.This is one food item vegans should not do without in their daily meals in order to get an abundance of scarce vitamin B12.
6. Grilled Cheese
Cheese is a common vegan meal especially when sandwiched. Adults and children alike can have this with some spices. Adding spinach and tomatoes can make a good grill for a sweet meal. You can get vegan cheese in stores for your preparation.
7. Whole Grains And Cereals
As a converted vegan taking cereals is a regular thing for me. They are good sources of fiber, vitamin B, iron, phosphorus, zinc, magnesium, and selenium. I often go for the more nutritious ones like teff and spelt.
8. Vegetables And Fruits
Vegetables are the core of vegan foods.
Fruits, nuts and vegetables are in a class of nutrients vegans hold high. They are major replacements you can always rely on.
You can have any of these at any time of the day that suits your habits. If you look for a texture similar to meat, mushroom and eggplant are just great. Cauliflower can be a good spice for your recipes. Oranges, bananas and mangoes can be taken at will anytime you want to.
9. Delicious Stir-Fry
Making a vegetable stir-fry is fast and easy and you can be assured of a good meal with a variety of tastes. There are no ingredient restrictions. You can add ginger, mushroom, curry leaves and spices that will make your meal very tasty.
10. Sweet Pasta
Making delicious pasta should be everyone’s easy meal. Noodles are readily available and the versatility of pasta dishes has no bounds. You can go with lemon, peanuts and a variety of sauces for your type of pasta. Knowing what type you want and how to cook it will be your first decision.
Vegan foods are found in stores and supermarkets everywhere and you can find good vegan food when you need it.
This is one reason that has encouraged the growth of veganism. At home, you can try some of the above for your regular food intake.