Breaking
FoodNerdy Recipes Management System
Tag

vegan

Browsing
health

Vegan Diet: Which Plant Sources Provide You with Which Vitamins

Vitamins are essential for survival – we have to get them with food. What is the easiest way for vegans and vegetarians to do this? And which vitamins should you pay particular attention to?

For a vegan or vegetarian diet as well as for a diet with meat, it is helpful to know the different vitamins and their (vegetable) sources. Although healthy people in Germany are adequately supplied with most vitamins, there are also critical vitamins: These include vitamin B12 and vitamin D.

Vitamins: important for a healthy life

Vitamins are tiny molecules with a variety of functions and effects: they regulate the utilization of nutrients and are indispensable for energy production. Vitamins strengthen our immune system and are essential for building cells, blood cells, bones and teeth.

Individual vitamins can be involved in many different processes. Vitamins often work together and reinforce each other’s effects. It is all the more important that all vitamins are sufficiently absorbed.

Cover vitamin requirements with vegan nutrition

In order to cover as many vitamins as possible with a plant-based diet, you can observe the following tips:

Stick to the 5-a-day rule and eat at least three handfuls of vegetables (400 grams) and two handfuls of fruit (250 grams) a day.
Eat three servings of whole grains (e.g. 250 to 300 grams of cooked rice, 100 to 150 grams of bread) and potatoes (200 to 350 grams),
a serving of legumes (40 to 50 grams raw or 150 to 220 grams cooked) and
one to two servings of nuts and seeds (30 to 60 grams).
Pay attention to variety: the more colorful, the better.
Go out into the fresh air every day and – if possible – soak up some sunlight.
Seasonality ensures variety and a high nutrient content (see also the Utopia seasonal calendar).
Thanks to regionality, you get fresh, nutritious products without long transport routes.
Organic products have less pesticide residue and are better for the environment.
Ensure your supply of vitamin B12.
We cannot see or taste vitamins – and yet we need them to live. There are 13 known vitamins in total. They are divided into two groups: there are four fat-soluble and nine water-soluble vitamins.

The four fat-soluble vitamins

As the name suggests, the fat-soluble vitamins A, D, E and K need fat to be absorbed by the body. However, traces of fat are enough for this and it usually happens automatically: A bit of oil in a salad or for steaming vegetables and even the fat contained in wholemeal bread is enough. The fat-soluble vitamins can be stored in the body’s fat deposits.

Vitamin A

Vitamin A is involved in the visual process, has an influence on reproduction and thyroid activity, protects the skin and mucous membranes and is important for the immune system.

The foods in which the nutrient is found are easy to remember: in yellow, green, orange and red vegetables. You can cover your daily needs with 100 to 200 grams of lamb’s lettuce, a large carrot, a pepper, 150 grams of kale or spinach. Pumpkin, broccoli and corn also contain vitamin A.

Vitamin D

Vitamin D promotes the absorption of calcium and phosphorus, is involved in the formation of bones and teeth and has an impact on muscle strength. It is a very special vitamin – because the body can produce it itself from precursors that are already present in the body: Most of our needs can be covered with the help of sunlight (UV-B light).

According to the Federal Institute for Risk Assessment (BfR), anyone who exposes a quarter of their body surface (face, hands and parts of the arms and legs) to the sun for 5 to 25 minutes a day can cover their daily needs in Germany, at least in the summer months.

Only a small part (10 to 20 percent) of the requirement has to be obtained from the diet. Vitamin D is found in very few foods – most are of animal origin. But there are also plant sources: Mushrooms such as porcini, chanterelles or button mushrooms contain vitamin D.

vitamin E

Vitamin E is a component of all membranes and has various antioxidant effects – for example, it protects fats and fatty acids from the harmful effects of oxygen compounds.

It is mainly found in vegetable oils such as wheat germ oil, walnut oil or sunflower oil. But also in nuts such as hazelnuts, almonds or seeds such as linseed. The daily requirement can be covered with 50 grams of hazelnuts, two spoons of sunflower oil or a teaspoon of wheat germ oil.

vitamin k

Vitamin K is involved in the formation of bones and blood clotting factors. It is found in green vegetables such as Brussels sprouts, spinach, lettuce, chard, broccoli, kale, Brussels sprouts or lamb’s lettuce. But also corn oil, olive oil, whole grains, sauerkraut contain the nutrient and 120 grams of potatoes, 400 grams of mushrooms, 15 grams of chives or 130 grams of asparagus cover the daily requirement.

The nine water-soluble vitamins

In addition to the fat-soluble vitamins, there are the water-soluble vitamins: these include all B vitamins and vitamin C. In contrast to the fat-soluble vitamins, the water-soluble vitamins cannot be stored in the body and must therefore be taken in regularly.

Vitamin B1 (thiamine)

Vitamin B1 – also known as thiamine – is involved in energy and carbohydrate metabolism and the transmission of stimuli in the nervous system. Thiamine is found in the outer layers of grains and is therefore found in whole grain products. It is also found in potatoes, sunflower seeds, soybeans, sesame, peas, rice and oatmeal. 300 grams of peas, 200 grams of whole grain rice or oatmeal or 200 grams of whole grain flour can cover your daily requirement.

Vitamin B2 (Riboflavin)

Vitamin B2 – or riboflavin – is involved in protein and energy metabolism and is important for growth and development. It is found in yeast, almonds, soybeans, mushrooms, whole grains or broccoli, asparagus and spinach. 200 grams of almonds, 250 grams of mushrooms, 375 grams of pumpkin seeds, 400 grams of soy meat, 450 grams of dried lentils, 700 grams of wholemeal flour or 650 grams of cooked broccoli correspond to the daily requirement.

Niacin

Niacin, also known as vitamin B3, is involved in energy, protein, fat and carbohydrate metabolism. Your daily requirement can be covered with 25 grams of peanuts and 100 grams of fried oyster mushrooms or 250 grams of whole wheat. Niacin is found in peanuts, cashews, mushrooms, wheat bran, dates, whole grains, legumes, roasted coffee beans or potatoes.

Vitamin B6

Like all B vitamins, vitamin B6 (pyridoxine) is involved in metabolism. It plays an important role in protein metabolism in particular. The nutrient is found in whole grain products, potatoes, walnuts, sunflower seeds, bananas, legumes or soybeans. 45 grams of sprouts, 150 grams of rolled oats, 130 grams of soybeans or 300 grams of potato or carrot salad refined with a handful of walnuts are enough to cover your needs.

Folic Acid (Folate)

The human body needs folic acid for blood formation, growth and development. Pregnant and breastfeeding women in particular should ensure that they are adequately supplied. The average daily requirement can be covered by 40 grams of sprouts, 400 grams of green vegetables, 150 grams of soybeans, 200 grams of chickpeas or 300 grams of kale. Folic acid is found in green leafy vegetables such as spinach, types of cabbage, whole grain products, parsley, cereal germs and bran, yeast or potatoes, legumes such as soybeans, lentils or chickpeas.

Pantothenic Acid (Vitamin B5)

Pantothenic acid is important for all build-up and breakdown reactions in the body. The vitamin is found in lentils, beans, celery, yeast, mushrooms, peanuts, rice and whole grains. The daily requirement can be covered, for example, by 200 grams of porcini mushrooms, 400 grams of wholemeal rye flour, 300 grams of rice, 300 grams of beans or celery.

Biotin (Vitamin B7)

We depend on biotin: It is a component of important enzymes and is important for skin and hair. We can absorb it from yeast, peanuts, oatmeal, brown rice, peas, spinach, lentils. Our daily requirement corresponds to around 500 grams of apples, 85 grams of soybeans, 150 grams of walnuts or 700 grams of beans.

Vitamin B12 (cobalamin)

The human body needs vitamin B12 – or cobalamin – for blood formation and for building up the cell core substance. It is formed by microorganisms and is found in animal foods such as meat, offal, eggs and dairy products. Vitamin B12 is a problematic nutrient, especially for vegans: although fermented foods such as sauerkraut, algae, beer and seedlings are said to contain cobalamin, they are not considered reliable sources. To counteract a vitamin B12 deficiency, vegans and possibly vegetarians should take supplements or use fortified foods or toothpaste.

Vitamin C (ascorbic acid)

Ascorbic acid has many functions: It is involved in tooth, bone, connective tissue and blood formation. It helps to heal wounds and injuries, improves iron absorption from food, has an antioxidant effect and performs functions in the immune system.

Vitamin C is found in particularly large amounts in rose hips, sea buckthorn, peppers and berries such as black currants. 100 grams of fennel, 80 grams of broccoli or Brussels sprouts, 250 grams of chard or leeks, 200 grams of spinach or kohlrabi or 130 grams of cauliflower cover the daily requirement.

Vitamins are delicate

Many vitamins are sensitive to light and oxygen. Some are also sensitive to heat and washing. Still other vitamins can be better absorbed by the body when heated than raw. Not all sensitivities can be observed for every food or vitamin – but with these tricks you can ensure that your food has the highest possible vitamin content:

Store food as cool, dark and dry as possible
wash only briefly and uncut,
stew and steam rather than cook for a long time,
Use cooking water for sauces and
Eat fruit and vegetables both fresh and heated.

Keep Reading
By
health

Vegan Diet and Sport: Is That Possible?

Vegan Sports Nutrition: Is It A Good Idea? And if so, what should you pay attention to? Our author gives an overview of what is known on the subject and has answers to the most important questions.

Vegan nutrition has become a real trend in recent years – also among athletes: the list of well-known vegan athletes is getting longer every year. The boxer Mike Tyson, the Formula 1 driver Lewis Hamilton and the runner Ruth Heidrich swear by the vegan diet. Their argument: higher performance could be achieved through the vegan diet. But is that really true? And what should you consider if you eat vegan and do sports?

This is what experts say about sport and vegan nutrition

Individual athletes achieve great success with the vegan diet – but that’s why it’s far from being transferrable to everyone. Because of course athletes differ greatly from each other depending on the sport, training and physical characteristics. If you ask the German Society for Nutrition (DGE) for an assessment of the topic, you end up with a position paper from 2019 that says:

“Whether a vegan diet increases the risk of nutrient deficiencies or is associated with health and/or performance-promoting or inhibiting effects cannot currently be assessed due to the low prevalence of vegan competitive athletes and insufficient studies.”

The DGE therefore finds that we do not yet know enough about it and therefore does not clearly speak out for or against vegan sports nutrition.

The ecotrophologist Uwe Schröder from the Institute for Sports Nutrition takes a similar view: “Whether veganism influences performance in sports – positively or negatively – has not (yet) been clarified from a purely scientific point of view. While some nutrition experts warn against a vegan diet in competitive sports, top athletes who live vegan prove that world-class performances are possible even without animal products.” But he also points out:

“Outstanding results of individual vegans are not proof of the superiority of veganism as a sports nutrition.”

Markus Keller, Head of the Research Institute for Plant-Based Nutrition (IFPE), also agrees with this assessment: In the few studies on the subject, “neither advantages nor disadvantages of a vegan (sports) diet were shown compared to a mixed diet, for example on performance and Regeneration.”

So while, according to experts, there is nothing wrong with eating vegan as an athlete, the increased performance that some athletes report has not yet been scientifically proven. But what are the arguments for or against vegan sports nutrition?

Benefits of vegan sports nutrition

Nutrition – whether vegan or not – is extremely important for all athletes: it influences physical and mental performance. With food we absorb energy from fats and carbohydrates, proteins and important micronutrients such as vitamins, minerals and phytochemicals. But many foods also contain ingredients that do us more harm than good – in particular (processed) animal products usually do worse than plant-based products. A vegan diet, on the other hand, has health benefits:

The high proportion of plant-based foods can reduce the risk of cardiovascular disease, elevated LDL cholesterol, elevated blood pressure, type II diabetes and some types of cancer.
A balanced vegan diet contains a high proportion of antioxidants, vitamins – especially vitamins C and E – and a variety of slowly available carbohydrates. These nutrients can provide performance benefits as they can support training, adaptation and recovery processes.
A vegan diet – especially among athletes – is often also associated with other health-promoting behaviors: Conscious nutrition, non-smoking, low alcohol consumption, higher physical activity.

Disadvantages of vegan sports nutrition

In addition to the advantages of plant-based sports nutrition, there is also a difficulty: “It can be disadvantageous that with a vegan diet in general and also in sports you have to pay more attention to the supply of potentially critical nutrients,” says Donalies. Due to the limited choice of food, vegan athletes have a higher risk of being undersupplied with certain nutrients. Nutrient deficiencies can impair performance and, in the worst case, even endanger your health.

Vegan athletes should therefore keep an eye on their supply of proteins, vitamins B12 and B1, B2 and B3, iron, zinc, calcium, iodine, selenium, vitamin D and the long-chain n-3 fatty acids EPA and DHA.

Schröder from the Institute for Sports Nutrition also sees the increased risk of nutrient deficiencies. “Through targeted food selection and combinations, supported by appropriate food supplements, this task can also be easily solved by people who are physically active.”

Fluid intake

The following applies to all athletes: Sufficient drinking is important for health and performance – but the fluid requirement is individual and can vary greatly. Therefore: pay attention to your body.
Tip: Your sense of thirst and the color of your urine are helpful for orientation – if you have a balanced fluid balance, it should be light yellow. In the case of prolonged physical activity (more than 1.5 hours), it is also advisable to use carbohydrate and sodium-containing drinks.

Energy balance in vegan sports nutrition

If you do a lot of sport, you need a lot of energy. However, the individual energy requirement varies: It is influenced by the duration, intensity and phase of training, the type of sport, body size, body weight, body composition and age. That’s why there are no general recommendations – but you can calculate your individual energy requirements.

A negative energy balance can endanger health: in the long term it increases the risk of low bone density, in the medium term the immune system suffers. In addition, there can be a loss of muscle mass and a poorer adaptation to training stimuli. If you want to do sports in a healthy and efficient way, you should definitely ensure that you have an energy supply that is adapted to your own needs.

Vegan athletes in particular should keep an eye on their energy balance. Although plant-based foods have a high nutrient density, they also have a low energy density, and the high fiber content also causes saturation quickly. This can help with weight loss, but for performance-oriented athletes it can have a negative effect on the adaptation processes in everyday training.

Tip: Vegan athletes should make sure to eat small but high-energy meals more frequently during phases with high training loads: foods such as nuts, seeds and high-quality vegetable oils are good sources of energy for in between meals.

Proteins

Proteins are an important and controversial topic among athletes: the body needs proteins to build muscles, tendons, ligaments and bones, to regulate metabolic processes and for the endocrine system. An individually adapted protein intake can support the training process and make the body more efficient. However, that doesn’t mean that a lot of protein helps a lot. Rather, it also depends on the quality, the source and the amino acid composition.

In vegan sports nutrition, one of the nutrients they tend to be deficient in is protein. In addition, plant-based protein sources often lack important essential amino acids.

Tip: Vegan athletes should pay attention to the amount and quality of their protein intake: A combination of many different vegetable protein sources – different types of grain, legumes, nuts and seeds – increases the overall chance of achieving a high biological value. Good combinations are, for example, wholemeal bread with peanut butter or chickpea cream and oatmeal with almond milk. However, if the protein intake is not covered by food, vegan athletes can also use protein supplements made from soy, peas, rice or hemp.

Fats

Fats play a rather subordinate role in sports nutrition. Experts recommend that fat intake in athletes should be between 20 and 30 percent of total energy intake. Fat intake is usually slightly lower for vegans, but the same recommendation applies. It can be achieved, for example, by consuming high-quality oils, nuts, and seeds.

The problem, however, is the supply of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): They are mainly found in various types of fish and have a positive effect on the so-called heart rate variability and thus on performance in endurance sports. At the same time, vegans tend to consume too many pro-inflammatory omega-6 fatty acids.

Tip: Vegan athletes should consciously avoid omega-6-rich oils such as sunflower and corn oil and increase the consumption of omega-3-rich foods such as flaxseed, walnuts and chia seeds. In addition, the supplementation of microalgae oil is recommended, it is rich in DHA and EPA and, unlike commercially available fish oil products, is vegan.

Carbohydrates

Carbohydrates are important sources of energy in sports nutrition. The vegan diet usually contains a lot of high-quality carbohydrates, so that the requirement is well covered. In order to cover the high protein requirement at the same time, vegan athletes should eat legumes and grains every day.

However, you should be careful with the fiber content, as fiber supports the unwanted and long-lasting satiety. In addition, many vegetable carbohydrate suppliers contain substances such as lecithin, resistant starch and indigestible carbohydrates that can lead to gastrointestinal problems.

Tip: For a sufficient intake of carbohydrates, high-carbohydrate and low-fiber meals such as rice, pasta and buckwheat are a good choice. Fruit juices are a good source of liquid carbohydrates.

Minerals and vitamins

For all athletes, an adequate supply of minerals and vitamins is crucial for health and performance. Depending on the type of sport, the intensity and scope of the training, and depending on individual factors, the need and risk of nutrient deficiencies differs. There are some minerals and vitamins in a vegan diet that you should keep in mind:

The main source of vitamin B12 is animal products, so vegans should take vitamin B12 supplements to meet their needs. For athletes, vitamin B12 plays an important role in adaptation and regeneration processes, so it makes sense to have the vitamin B12 level checked and monitored regularly.
Athletes can have a higher need for vitamins B1, B2 and B3 due to the increased energy consumption. Good vegan sources include whole grains, legumes, nutritional yeast, mushrooms, kale, broccoli, or nuts.
Exercise can increase iron requirements. In addition, the supply of vegans with iron can be critical in principle. As a vegan athlete you should make sure you get enough legumes, nuts, seeds, whole grains and vegetables such as spinach or beetroot – especially as a woman.

Vegans should generally pay attention to their intake of zinc. Athletes may have a higher need. Zinc is involved in protein metabolism, the development and maturation of cells and thus in regeneration. Foods containing zinc include whole grain products, oatmeal, lentils, oilseeds and nuts.
The supply of calcium is on average worse for vegans – which can be particularly problematic for physically active children and adolescents. They have a higher calcium requirement due to growth and at the same time lose calcium through sweat. Vegan sources of calcium include vegetables such as broccoli and kale, nuts, legumes, tofu, and mineral water.
Iodine is involved in the regulation of the entire energy metabolism and is therefore important for athletes. At the same time, iodine is essential for the thyroid gland. However, both too much and too little iodine intake have a negative effect on the thyroid gland. It is therefore important to ensure a balanced iodine balance. Vegans can absorb iodine through iodized salt.
Selenium is important for the immune system and muscle function. It is found in cabbages, onion vegetables, mushrooms, asparagus and legumes.
Like many people, vegan athletes are often not sufficiently supplied with vitamin D. Therefore, supplementing with vitamin D can be useful – but only on medical advice. As a vegan, you should make sure that you choose a vegan dietary supplement.

Conclusion: Vegan diet and sport – an individual decision

There are competitive athletes who are very successful with a vegan diet. However, one cannot assume a general performance advantage (or disadvantage) through the vegan diet. There is not enough scientific research to make a conclusive assessment. A high proportion of plant-based foods is clearly an advantage of vegan (sports) nutrition due to the high nutrient content and a reduction in the risk of certain diseases. At the same time, the vegan diet increases the risk of nutrient deficiencies.

For this reason, the question of whether a vegan diet is suitable for you as an athlete can only be answered individually. As a vegan athlete, you should definitely inform yourself sufficiently and plan your diet well – if you are unsure, you should seek qualified advice.

Keep Reading
By
Food

Fast Vegetarian and Vegan Recipes

Do you lack time and ideas for vegetarian or vegan cooking in your stressful everyday life? We have great ideas for quick vegetarian dishes and vegan recipes that are quick to prepare. So you can conjure up great dishes without much effort.

Vegetarian and vegan diet

Vegetarian and vegan diets are becoming more and more popular. And not just because of the need for more animal welfare. The many positive aspects of health also cause many people to eat less or no meat at all. Therefore, recipes for quick meals that are vegetarian or vegan are in high demand these days. Because the stressful everyday life absorbs most people very much. In the evening or in between there is little motivation for healthy, delicious food.

Fast vegetarian dishes

The vegetarian dishes presented below require little effort, only a few cooking utensils, and therefore ensure little washing up. There should be something for every taste. And vegan minced meat alternatives can also complement the dishes and effectively replace meat dishes.

1) Quick Gnocchi Mozzarella Casserole

If you want to go fast again, you can make a delicious gnocchi mozzarella casserole. Because this is a quick vegetarian dish that can be prepared without much effort. For this, you need the following ingredients: gnocchi, mozzarella, tomato passata, and spices. Also, note our recipe for gratinated aubergine casserole.

  1. First, boil the gnocchi in salted water, then drain them.
  2. Then put them in a casserole dish and cover them with the tomato passata.
  3. Then you can sprinkle spices (oregano, basil, or rosemary) on top if you like.
  4. Then cut the mozzarella into slices and cover the casserole with it.
  5. Finally, bake everything in the oven at approx. 150°C until the mozzarella has spread sufficiently.

2) Spaghetti Aglio as a quick vegetarian dish

The classic from Italy is an insider tip in many ways. Because it costs very little and it can be cooked in a short time without much effort. So all you need is spaghetti, garlic, pepperoni, salt, olive oil, and parmesan. Also, try the spicy vegetarian potato gratin.

  1. Depending on your preference, cut two to five cloves of garlic into thin slices.
  2. Then wash, halve, deseed the peppers, and cut them into strips.
  3. Now bring the water to a boil with plenty of salt and let the spaghetti cook for 10-15 minutes.
  4. Then drain the pasta, rinse with cold water and drain well.
  5. Then rinse the saucepan and put it back on the stove. Then fill with olive oil so that the bottom is generously covered. Heat on medium-high so the olive oil doesn’t burn.
  6. Then add the garlic and pepperoni and sauté lightly.
  7. Finally, add the drained spaghetti to the pot and stir well.
  8. Best served with grated Parmesan.

3) Vegetarian salads for a quick healthy meal

Salads are usually very healthy and quick to prepare, so they’re perfect as a quick healthy meal for lunch or dinner. For example, you can prepare a delicious beetroot salad with feta cheese. So you need the following ingredients:

  • 3 beets with greens,
  • 1 onion,
  • 100g feta cheese,
  • blackcurrants,
  • 1 clove of garlic and flat-leaf parsley,
  • 1 tsp mustard, 3 tbsp raspberry vinegar, 5 tbsp olive oil, salt, and pepper.

Then you have to clean the beetroot really well, wrap it in aluminum foil and bake it in the preheated oven for an hour. Wash and dry the lettuce. For the dressing, mix together the vinegar, mustard, garlic, salt, pepper, and olive oil. Then cut the onion into fine rings. Then remove the beetroot from the oven, cut it into thick slices and place the salad on the plate, followed by the beetroot, then the onions, the dressing, and finally the cheese. Finally, add the currants and some parsley, and done.

Fast vegan dishes

If you want to go one step further and eat vegan, you can try the following vegan recipes for a quick meal. In addition, you should note that with a vegan diet you get all the important vitamins and minerals for your body.

1) Whole Wheat Spaghetti with Spinach

A very quick and healthy dish is spaghetti with spinach. For this, cook the spaghetti of your choice in salted water. While this is cooking, you can wash the spinach leaves and drain them well. Then chop an onion and a clove of garlic, which you then sauté in the pan. Then add the spinach and let it cook until it wilts. Finally, add some soy or oat cream and season with salt, pepper, and a little nutmeg. And you can serve the whole thing with the pasta.

2) Fast tofu chili vegan

The meatless chili variant is ideal for the barbecue party. Read more ideas for vegetarian grilling. So you will need tofu, onions, red beans, corn, peppers, tomato passata, salt, pepper, paprika and chili powder or chili peppers, and oil for frying. And if you like, you can serve it with rice or the superfood quinoa.

  1. First, wash and cut the peppers (if necessary also chili peppers).
  2. Then chop onions and fry them in oil and grated tofu.
  3. Then add the peppers, the red beans, and the corn.
  4. Stir the ingredients well and then add the crushed tomatoes.
  5. Then add the spices and heat for several minutes, stirring frequently.
  6. Ideally, the chili should be allowed to stand on the exposed but still hot stove for a few minutes before serving.

3) Vegan Chickpea Curry

A delicious vegan recipe is chickpea curry. Because chickpeas are as rich as well-known and healthy superfoods. It provides you with plenty of proteins and vitamins. To prepare the vegan recipe you need the following ingredients:

  1. 2 cans of chickpeas
  2. 2 onions
  3. 1 clove of garlic
  4. 300 g frozen peas
  5. 1 red chili pepper
  6. 1 tsp red curry paste
  7. 2 tablespoons oil
  8. 1 can of tomatoes
  9. 1 can of unsweetened coconut milk
  10. salt and ground cumin

First, you need to wash the chickpeas and let them dry. Then cut the onions and garlic into small cubes. You can cut the chili into rings. Then fry these three ingredients in the pot and stir in the curry paste. Then add the tomatoes, chickpeas, and coconut milk and let everything simmer for about 10 minutes. Then add the frozen peas and cook for another 3 minutes. Then season the curry with spices and serve with rice.

Keep Reading
By
health

Is Nougat Actually Vegan?

Whether nougat is also available vegan is an important question for many beginners in this field – after all, the sweet mass is essential for various dessert recipes. We’ll tell you what you, as a vegan, have to look out for when buying.

Is nougat vegan?

Nougat is a popular ingredient in the world of desserts and cakes: the creamy mass is often used, for example, as a fine filling for pralines and the like. Nut nougat creams are also real classics among sweet spreads.

In itself, it is not a problem to make vegan nougat. The essential basic ingredients are hazelnuts and cocoa. In addition, the dark nut mass usually consists of sugar, fat (usually cocoa butter or palm fat) and vanilla flavoring. In addition to dark hazelnut nougat, there are many other types of nougat made from almonds, pistachios and other types of nuts, for example.

It is not uncommon for manufacturers to add animal ingredients to nougat and especially nougat creams, such as milk powder or butterfat. If you want to buy vegan nougat, you should therefore pay attention to vegan-certified goods or read the list of ingredients carefully beforehand.

Nougat: Vegan recipe ideas

You can also easily make nougat yourself at home. Here we show you a recipe for vegan nougat with coconut fat: Make nougat yourself: Recipe and tips.

You can find instructions for vegan nougat pralines in this article: Vegan pralines: 3 delicious recipes to make yourself.

In addition, nougat is suitable as an ingredient for:

Nougat thalers and cookies
cakes and muffins
Pie fillings and cupcake frostings
Fillings for croissants
Ice Cream and Parfaits

What about organic, fair trade and palm oil?

Even if nougat is vegan, it is not automatically a sustainable product. In order to really fall back on socially and ecologically responsible products, you should also pay attention to organic and fair trade seals when buying.

Organic seals guarantee, among other things, that no pesticides that are harmful to the environment or health were used in the cultivation of the ingredients. The Fairtrade logo assures you that everyone involved in the production chain has worked under fair working conditions and for a fair wage. This is particularly important with cocoa. You can find out more about this here: Fairtrade cocoa: you need to know that.

After all, some nougat fillings contain palm fat. Palm oil production is significantly involved in the clearing of rainforests and thus in the extinction of species and the progression of the climate crisis. In order not to support these abuses, you can use palm oil-free products. Alternatively, there are certifications for sustainably produced palm oil.

Keep Reading
By
Food

Figs are Not (Always) Vegan

Even if they are fruit, figs are often not vegan. The reason for this lies in the fertilization method. We explain what makes most figs problematic and what alternatives there are.

At first glance, the question of whether figs are vegan does not seem to arise: After all, they are the fruit of the fig tree and therefore a food of plant origin. If you interpret the term strictly, however, most figs are actually not suitable for a vegan diet: numerous wasps are usually injured when the fruit is cultivated. This is not a side effect, in fact it is a necessary condition. You can read here why this is so.

That’s why figs are not vegan

Most commercially available figs come from the so-called real fig or table fig (Ficus carica). The common fig only has female flowers and can therefore not reproduce itself – it needs the male pollen of another fig species, the goat fig. Only certain wasp species, which are summarized under the umbrella term “fig wasps”, can pollinate them.

The female fig wasps enter the flowers of the fig tree – because fig flowers are very narrow, they injure themselves and die after laying their eggs. So-called plant galls form from the blossoms of the fig, in which the young fig wasps grow.

The males no longer leave the galls: they die after mating with the females. The females later get out into the open and fly to the blossoms of the goat fig, but also those of the real fig. In this way they transport the required pollen and ensure the fertilization of both types of figs. However, the females lose their lives in the process – the cycle continues.

After they die, the dead fig wasps are decomposed inside: they are completely dissolved by an enzyme called ficin. The fruits that are harvested later do not contain any residue from the wasps. Strictly speaking, however, figs are not vegan. So the death of the wasps is the basic requirement for them to be able to grow up at all. Whether you want to eat figs as a vegan or not is ultimately an individual decision.

Are there vegan figs?

In addition to the common fig and the goat fig, there are also fig varieties that do not depend on the fig wasp. They can fertilize themselves and are vegan figs in that sense. They are also known under the umbrella term “Parthenocarpic figs”. Such varieties are particularly common in regions where fig wasps do not occur. In Germany too, under the right climatic conditions, fig trees can be grown that bear fruit.

If you eat the sweet fruit often but want to use vegan figs, you have the option of planting a fig tree in your own garden. You can get general information about this in our guide: Planting, caring for and propagating fig trees: Here’s how.

For more details, it is best to seek advice from a specialist garden retailer. There you can find out whether the climate in your region is favorable enough to grow figs – and you can also find out which self-pollinating species are suitable. In Germany, for example, the “Brown Turkey”, “Negronne” or “Valle Negra” varieties are popular.

Keep Reading
By
Cooking Tips

Is Baking Soda Actually Vegan?

Have you ever wondered if baking soda is vegan? This is a tricky question to answer as it depends on the baking soda: some are vegan, some are not.

If you want to bake vegan, you have to use vegan baking powder. Baking powder is not inherently vegan. Depending on what kind of baking powder it is, it may contain animal ingredients.

Baking powder usually consists of one or more of these ingredients:

sodium bicarbonate (E 500ii),
potassium hydrogen carbonate (E 501ii),
potassium carbonate (“potash”),
disodium dihydrogen diphosphate (E 450a),
cream of tartar (E 336),
monocalcium orthophosphate (E 341a),
Strength.

When baking soda is vegan

Of the above ingredients, baking powder contains either phosphate (disodium dihydrogen diphospha) or cream of tartar as an acidifier. In a separate article, we already explained why cream of tartar is better. However, you have to keep in mind: While conventional baking powder is always vegan, there are sometimes animal ingredients in cream of tartar.

Why isn’t baking powder always vegan? The cream of tartar in baking soda is wine based. In some cases, this is clarified with gelatin or other animal substances. Although the gelatine is removed again, traces can always remain. For this reason, you have to make sure that Weinstein baking powder is explicitly marked with the addition “vegan”. Then the wine has been clarified with vegan substances.

Overview: Vegan Baking Powder

The conventional baking powder with phosphate is vegan, but not recommended. We recommend cream of tartar, which the companies also say is vegan in most cases. Here is an overview of major brand vegan cream of tartar:

dm organic baking powder with pure cream of tartar
RUF organic cream of tartar baking powder
REWE organic pure tartar baking powder (certified with vegan flower)
Alnatura organic pure tartar baking powder (certified with vegan flower)
Biovegan Master Baking Powder
Natura Organic Cream of Tartar Baking Powder
Organic Central Baking Soda Tartar
Tip: If you still have old baking powder with phosphate at home, you can use it to clean the baking tray or other household items, such as the ceramic hob.

Keep Reading
By
Food

Vegan Lard with Onions: This is How It Works

You can easily make vegan lard with onions yourself. We use kidney beans as a healthy base. We show you a delicious recipe for vegan lard.

Lard is an animal fat that is commonly used in cooking and frying. Butter lard or onion lard is also very popular as a spread. Since lard consists entirely of fat, it is considered very unhealthy. It also contains a lot of saturated fatty acids, which, according to the German Nutrition Society, can have a bad effect on the cardiovascular system and promote lipid metabolism disorders. Therefore, more and more people are turning to vegetarian or vegan lard.

Vegan lard with onions is mostly made from vegetable fats like margarine. We avoid using too much fat in our recipe. Our onion lard is prepared with white beans. These are very healthy as they are rich in protein and fiber. They provide important proteins, especially for a vegetarian and vegan diet. We show you a vegan recipe for delicious onion lard.

Vegan lard: the recipe

Ingredients:

2 onions
2 tablespoons rapeseed oil
2 pieces of bay leaves
2 pieces of cloves
0.5 teaspoon
400 g kidney beans (one can)
40 ml water
1 tsp soy sauce
1 pinch(s) of salt
1 pinch(s) of pepper
0.5 tsp marjoram

Directions:

Peel the onions and chop them finely. Heat the rapeseed oil in a pan and fry the onions in it.
Add the bay leaves, cloves and allspice. Let everything simmer for another five minutes. Then remove the pan from the stove.
Drain the white beans and put them in a measuring cup with the water and soy sauce.
Using an immersion blender, mash the beans until they have a mushy consistency.
Pick the cloves and bay leaves from the pan. Stir the onions into the bean paste.
Depending on the desired consistency, you can further puree the lard with the onions. If you prefer coarser pieces, this step isn’t necessary.
Season the lard with salt, pepper, and marjoram to taste. Pour the finished onion lard into a mason jar.

Vegan lard: tips for preparation

The vegan onion lard is ready in just 15 minutes. You can prepare it ahead of time and store it in the fridge. The lard can be kept for several days in this way. With the following preparation tips, the lard is not only delicious, but also sustainable:

When shopping, pay attention to the organic quality. The Demeter seal, the Bioland seal and the Naturland seal are particularly recommended, as they represent strict guidelines.
Buy preferably regional and seasonal ingredients. In this way you can support local providers, avoid long transport routes and reduce CO2 emissions. White beans originally come from tropical areas. However, Europe is now one of the main growing regions. Since they grow all year round, you can prepare the onion lard for every season. Onions are in season in Germany from June to October. But you can buy them all year round from German storage. You can find out when which fruit and vegetables are seasonal in Germany in our seasonal calendar.
You can refine and vary the vegan lard with different ingredients. For example, chickpeas or kidney beans are an alternative to white beans. Garlic, chilli or cumin also give the lard a whole new taste.
The vegan onion lard is delicious and versatile. You can use it to fry for stir-fries or stews. It also tastes delicious as a dip or as a spread. Sometimes lard is also used in baking recipes.

Keep Reading
By
Cooking Tips

10 Vegan Foods That You are Guaranteed to Have at Home and That Will Fill You Up

A vegan diet does not necessarily mean just eating salad or relying on substitute products. Because you probably have these ten vegan foods at home anyway – and you’ll get really full of them.

If you want to eat vegan, you now have a large selection of vegan substitute products that are produced as an alternative to animal food. It’s a nice option, but it doesn’t have to be. Because many foods are already vegan anyway and you probably already have them at home. This is handy if you want to cook something without having to shop for it first.

Make sure that all food is regional and of organic quality. In this way you avoid long transport routes and chemical-synthetic pesticides and do something good for yourself and the environment. We can particularly recommend the Demeter, Bioland and Naturland seals, because they follow stricter criteria than the EU organic seals.

Red lenses

Small but fine: Red lentils can be the basis for many delicious dishes. Rich in proteins and minerals, they provide you with a lot of energy. In addition, they are already cooked after 15 minutes of cooking time – perfect when you need something quick.

Tomato passata

Tomato passata is easy to make yourself. All you need is onions, garlic, a carrot, celery, tomatoes, olive oil, and basil—just veggies you probably already have at home. You can find a detailed recipe here: Make Passata yourself.

Store-bought passata is also often vegan, which you can easily recognize by the vegan logo printed on the bottle or pack.

You can use the passata to make a refreshing tomato soup with oat milk right now in summer. You can also use it directly as a sauce for pasta or on pizza.

Spelled flour

Not only is it healthier than wheat, its hard shell also makes it easier to do without pesticides: spelled. Fortunately, wheat and spelled can be used in a similar way as flour. You can easily replace wheat flour with spelled flour.

A quick recipe with spelled flour is pan bread. You can prepare it in just 20 minutes with just a few vegan ingredients. Vegan spelled waffles are ideal for the coffee table: They are also ready in a short time. They are a healthier alternative to cakes, biscuits and the like and taste particularly delicious with seasonal fruit.

Potatoes

It is one of the staple foods in Germany: the potato. With a similar carbohydrate content as pasta or rice, it has only half as many calories.

The tuber can be used in many ways: you can make your own fries, for example. You don’t need much for these and they are healthier than frozen fries. Another delicious recipe is smashed potatoes. They taste delicious and can be garnished with various vegetables.

Quinoa

Filler and energy supplier: quinoa. The so-called pseudo-grain is gluten-free and can be eaten with vegetables or sauce instead of pasta and the like.

A summery recipe with the pseudocereal is a quinoa salad that tastes delicious and fills you up, but is not heavy on the stomach. But you can also make a sweet snack from quinoa, namely in the form of quinoa bites.

Chickpeas

It goes particularly well with meatless diets: the chickpea. Because the legumes contain many proteins that the body can otherwise get from the meat. Your body can also benefit from the high fiber content of chickpeas.

In oriental cuisine, chickpeas are often made into hummus or falafel. But the legume also tastes very good in curry.

Bananas

Many swear by bananas. And not without reason: because although they contain a lot of carbohydrates and fructose – also in comparison to other fruit – the banana is not unhealthy. Because it is rich in vitamins and provides energy.

If you get bored with bananas as a simple snack, you can also use them to make banana chips. The chips are also perfect as a topping for muesli. Or you make a simple dessert: a vegan chocolate cream. A slightly more unusual variant is the banana soup.

Note: Only buy bananas in moderation, because they have been transported long distances. Through food sharing, however, you can often save bananas that would otherwise have ended up in the trash.

Oatmeal

Gluten-free, healthy, low-calorie: oatmeal is a typical breakfast and gives you the energy you need for the day. This is also due to the high vitamin and mineral content of the grain. By the way: Oat flakes are also gluten-free (pay attention to the label on the pack). Therefore, you can eat them even if you have celiac disease.

One of the most popular oat dishes is porridge. Since you can vary the toppings – for example fruit or pieces of chocolate – very flexibly, you have variety every day. Those who prefer a hearty breakfast can prepare the porridge with vegetables. But oats also taste delicious when baked: It is not without reason that the so-called baked oatmeal – i.e. porridge from the casserole dish – is currently the trend breakfast on Tik Tok.

Coconut milk

It is true that coconut milk is high in calories and fatty acids and it does not necessarily score well with its CO2 balance, which is why you should not buy it too often either. However, it offers a good vegan substitute for cream or crème fraîche and it should not be missing in many Asian dishes. If you want to do without store-bought coconut milk, you can easily make it yourself.

A simple dessert is the coconut milk rice. You can prepare it with just four ingredients and garnish with seasonal, fresh fruit or fruit puree. In Indian korma, a mild curry with ginger and cauliflower, coconut milk is important for taste and texture. And if you want a fruity cool down in summer, you can make your own watermelon ice cream with coconut milk.

Cornmeal

Whether for thickening sauces, for making desserts or for tortillas and nachos: corn flour can be used in many ways. It is also gluten free. But be careful: In contrast to spelled flour, you cannot simply replace wheat flour with corn flour. That’s why other types of flour always have to be mixed into cornbread.

But even if you don’t want to bake bread, you can use cornmeal in your kitchen – for example to make tortillas yourself. Or you can make your own nachos. You can also replace potato flour with corn flour in the dumpling dough.

Keep Reading
By
Food

Food Study: Vegan Product is the Second Largest Emitter

In a new study, scientists have calculated the greenhouse gas emissions of animal and plant-based foods. The study came to a surprising conclusion: the second largest emitter is a plant product.

All aspects of global food production together produce more than 17 billion tons of greenhouse gases every year. Of this, 57 percent goes to animal-based foods, 29 percent to plant-based ones. This is shown by a study that has just been published by Nature Food.

Beef is the main cause of greenhouse gases

Of all the foods examined, beef production was by far the largest contributor to greenhouse gases – with a share of 25 percent. Rice follows in second place with twelve percent. Rice is such a high source of emissions because when the rice fields are flooded, bacteria that produce methane are created.

Considering only the animal products, after the beef follow in this order:

cow milk
pork meat
chicken meat
For plant products, after rice, follow:

Wheat
sugar cane
Corn

South and Southeast Asia: Region with the highest emissions from food

According to the study, the regions with the most emissions related to food production are South and Southeast Asia. In addition, this region is the only one whose emissions are so high due to plant-based foods and not animal ones. Greenhouse gas emissions were highest in China, India and Indonesia. The reason for this is primarily the cultivation of rice.

With the study, the authors want to contribute to reducing greenhouse gas emissions through changed management. Conceivable measures are the reduction of fertilizer use and the use of tillage methods.

In addition, the scientists want to investigate how the food needs of a growing world population can be met while at the same time stopping deforestation.

According to the research team, part of which is based at the University of Illinois, this study is more detailed and comprehensive than comparable studies. Because the authors used data from 171 plants and 16 animal products from more than 200 countries.

In addition, they used computer models to calculate the amounts of carbon dioxide, methane and nitrous oxide produced from different aspects of nutrition, including consumption and production.

One study author points out that it is important to find out which reduction targets make the most economic and ecological sense. “You want to do everything,” she says, “but you can’t do everything at the same time.”

Utopia says: This study shows once again that we have to reduce greenhouse gases and that a change in diet makes sense for this. Although rice is mentioned here as the second largest emitter of greenhouse gases, a balanced plant-based diet can reduce a lot of CO2 emissions and other greenhouse gases.

Keep Reading
By
Food

Freeganism: This is Behind the Vegan Diet

There are many different diets, and freeganism is one of them. You can find out what this rather new type of diet is all about here.

There is no official definition of freeganism, but the different definitions are all pretty similar. Below you will learn more about what freeganism is, the motivation behind it and whether it is legal.

This is freeganism

Freeganism isn’t just a diet, it’s a lifestyle. The origins of it can be found in New York. The name is made up of the English word “free”, which means “free” or “free of charge”, and the word vegan. Translated, it means something like eating vegan food for free or living vegan.

But that is not the main idea of ​​freeganism. People who eat or live freegan usually do so out of a political stance, because they don’t want to be part of the throwaway, affluent capitalist society. They are thus trying to denounce capitalism, the exploitation of humans and animals, overconsumption and food waste.

That’s how you live freegan

So freegans feed themselves exclusively on free food that is no longer normally sold in the supermarket. To achieve this, many freegans go “containers”. However, this is forbidden in Germany – if you are caught, you can be reported for trespassing and theft. But there are also legal alternatives that you can use to eat freegan:

On the one hand, you can use the Foodsharing platform, whose goal is to save overproduced and leftover food.
You could also check with local supermarkets to see if you can have expired or discarded groceries. Maybe one or the other grocery store in your area is already a member of the “Too good to go” app.
If you decide not only to eat freegan, but to live freeganism holistically, the following tips will help:

Use platforms like Ebay classifieds for free clothes and other free things.
Attend clothing swap parties.
Ask family, acquaintances and friends for things that they no longer need or can lend you.

What you should consider if you want to become a freegan

If you want to try freeganism for yourself, here are a few things to think about beforehand:

Consider whether you want to go to containers or whether you would rather use legal alternatives. You can find out more about this here: Instead of containers: 4 ways you can legally save food.
You should also consider in which areas of your life you would like to become freegan. Do you only start with nutrition or do you want to pay attention to your clothing and other everyday items?
Realize this: you never know what groceries and other things you will find or get. So be flexible and consider whether you have options for preserving or preserving food in different ways. More information can be found here: Preserving food: 3 simple methods.
The foods you get can affect how balanced your diet is. It may mean that you need to buy additional foods to ensure a balanced diet.
From the last two points mentioned, what is perhaps the most important: Before you become a freeganer:in, you should think about how you can eat a basically balanced vegan diet and what you should consider and possibly supplement. Vitamin B12 is recommended for vegans, for example as a dietary supplement.

Keep Reading
By