Many people, refusing to eat animal products, do not think about replacing them with herbal counterparts. As a result, their food turns out to be monotonous and meager, moreover, it can cause considerable harm to health.
Instructions
Step 1
Most nutritionists agree that when people quit meat, people first of all begin to feel a lack of amino acids. Vegans themselves believe that the body of a modern person is overloaded with proteins and cannot cope with their amount. However, a variety of legumes can be considered the main source of protein for a vegetarian or vegan diet. They need to be included in the diet to compensate for the lack of fish and meat. In Georgian, Indian and Mexican cuisines there are many interesting dishes from legumes, with their help you can easily diversify your diet.
Step 2
Speaking of beans, soy should be mentioned, because soy protein is much easier to digest than any other. Most vegetarians and vegans actively use products based on it. Soy meat, caviar, cream, ice cream, mayonnaise and much more allow you to diversify your diet. We should also mention tofu soy cheese. There are many types of this cheese - from soft, almost curd varieties to extremely hard, similar to Parmesan. Tofu does not have a pronounced taste and perfectly absorbs aromas. So, if you fry it with nori leaves, its taste will very much resemble fish.
Step 3
Seitan is extremely popular among vegans and vegetarians. It is made from specially processed wheat flour. As a result of complex processing, only pure protein remains in the composition of seitan. It can be used to cook pilaf, schnitzel, beef stroganoff and other dishes.
Step 4
If you are new to a vegan or vegetarian diet, skip regular white flour as it is an extremely heavy food that can be unpleasant if consumed. But do not neglect cereals from unpeeled cereals - buckwheat, oats, rye, wheat or flax. Add berries, fruits and dried fruits to such cereals. By the way, the latter include not only dried apricots and raisins, but also melon, mango, lychee, papaya and others, which contain a huge amount of nutrients.
Step 5
Sources of proteins and useful microelements are nuts. You should not eat them in too large quantities, as they are very satisfying and fatty food, but they should be present in a reasonable amount in the daily diet.
Step 6
Do not neglect a variety of vegetable oils, remember that in addition to olive and sunflower there are flaxseed, sesame, mustard, palm and many others, which contain essential vitamins and saturated fatty acids.
