Im obsessed with trying different cuisines because I’m so fussy with food. I’ve tried every fad diet and every healthy alternative to eating less sugar, less fat etc. Obviously none of these really stick but vegan, vegan is more a way of life than a change in diet. Im going to provide you with some easy ways to go vegan and answer the ongoing question – how to go vegan? Also check out my easy vegan recipes.
Tips to Easily and Smoothly Go Vegan – How to go vegan.
Being a semi- vegetarian( thats my name for someone who opposes certain meats/fish and eats others), every day I speak to a great number of people who say that they’d like to become vegans but lack the will to do so. But for some, just like for thousands of other people, becoming a vegetarian was the simplest thing in the world. So why does it seem so hard to go vegan. Well the first few things you need to learn is to easily transition to veganism and secondly to find easy vegan recipes to keep your motivation on point!
Here are the most effective tips to easily and smoothly go vegan:
- You must have a compelling reason to become a vegan
If you’re becoming a vegan just for kicks, you will probably not last for long – not because it’s difficult, but because any lifestyle changes require at least some degree of motivation. You must, first of all, think of why you want to be a vegan and believe in it. The rest comes by itself.
- Find delicious recipes
You don’t even have to go outside to buy large editions with recipes in order to know a few delicious and healthy vegan recipes. All you have to do is google ‘vegan recipes’ and here you go. You can even test one recipe a day for an entire month and still have thousands of new recipes that you still have to try. I’ve provided 5 delicious and nutritious vegan recipes at the end of this post to help with this step. Make sure you check them out.
- Replace meat with non-meat food
Try to cook your favorite regular meals, but instead of using meat, use its non-meat alternatives. For example, if you like to eat spaghetti or pasta, replace meat with soy meat and cook it as usual. There are alternative options for every type of food, and quite a few of those are pretty good.
- Exclude meats one by one
Start your vegan journey by excluding red meat from the diet. In a few weeks without red meat, it’s time to exclude pork. Then in a week or two, give up chicken and seafood. If you want to slow down and not rush things, exclude one meat type once a month.
- Eggs and milk: to give up or not to give up
Opinions of vegans on eggs and milk differ greatly, with some saying that if you’re a vegetarian it is a MUST to avoid consuming eggs and milk, while others think that in order to be a vegetarian it’s enough to exclude only meat from the diet. So, essentially, it’s up to every vegan to decide if it’s a good idea to give up such great protein sources as eggs and milk. However, if you do choose to exclude these products from your diet, you can still find lots of vegan foods rich in protein (see my ‘Vegan Sources of Protein’ section below).
- Think about your diet
It’s a good idea to make a list of products that you regularly consume for breakfast, lunch, dinner, snacks and dessert. The idea is to make a list of ingredients, not meals. And now that you have the list of ingredients that you regularly eat, think of a vegetarian alternative for every ingredient. For example, you could replace fried chicken with tofu.
- Say no to ALL non-vegetarian foods at once
Although this approach demands you to have a strong will and motivation, it’s not as impossible as it seems to be. It’s essential to take into account all the tips mentioned in this section to make this sudden transition as smooth as possible.
- Sufficient amount of protein
It’s one of the common myths about being a vegetarianism or veganism – we always lack proteins. But in reality, those who eat meat and don’t do any kind of physical activity, consume more protein than their bodies actually need. According to various studies, the daily recommended intake of protein is 1 gram of protein per 1 kilogram (2.2 pounds) of body weight. If you follow a vegetarian diet that includes vegetables, grains, legumes, nuts, soy protein, etc. you won’t have any difficulties with consuming the daily recommended intake of protein.
- Plan beforehand
If you know youre going out for a meal and your in your transition to becoming a vegan – plan ahead. Read the menu before you go, that way you know if they do good vegan food for you. When going to a party or to have a dinner with your boyfriend/girlfriend at his/her place, it’s a good idea to make a large meal that you would bring with yourself (warn the hosts beforehand though). Another benefit of such an approach is that you won’t end up ordering fast food at McDonald’s or some other junk food place.
- Light vegan snacks
I enjoy having fruits and sliced vegetables as snacks throughout the day. However, there is a great variety of light vegan snacks, including fried (or raw) almonds, hummus, sandwich with vegetables, corn chips, salsa, legumes, berries with soy yogurt, wholegrain bread, crackers… and hundreds of other snacks that you can come up with or find at vegan places around your home or work.
- Enjoy being a vegetarian or vegan
Don’t make the journey of becoming a vegan a painful challenge. If you feel that you’re limiting yourself in food, you won’t last for long. But if you feel that everything goes well and you’re experimenting in life with new types of healthy and delicious food, you can easily stick to being a vegan for a long time.
Vegan Sources of Protein
Everybody – not just athletes and bodybuilders – need protein. The same goes for vegetarians and vegans. According to various studies, the daily recommended intake of protein is 1 gram of protein per 1 kilogram (2.2 pounds) of body weight. It is commonly known that protein can be found in large quantities in meat and dairy products.
However, what many people don’t realize is that protein can also be found in vegan-friendly foods. So take into account the following 9 products and make sure you include them into your diet.
- Soy. This plant is a rich source of protein, which is why it is so essential to be included into the diet of vegans, particularly those who do any kind of physical activity. One cup of soy contains 27-28 grams of protein, which is approximately the same amount of protein that can be found in 100 grams of steak.
- Tofu. Its a great replacement of both meat and cheese made of milk. 100 grams of tofu contain about 8-10 grams of protein. Besides, tofu contains large quantities of magnesium and iron, both of which are essential to improve athletic performance.
- Lentils, peas and kidney beans contain much more vegetable protein than all other types of vegetable foods. However, it must be noted that canned kidney beans contain much less protein than fresh kidney beans.
- Peanut butter. Peanut butter is one of the richest vegan sources of protein. And it’s yummy! A teaspoon of this delicious butter contains 8.5 grams of protein.
- Almond. One almond contains about 0.25-0.27 grams of protein. Thus, if you eat a dozen of almonds, you get around 3 grams of protein.
- Avocado. A medium-sized avocado contains about 3 grams of protein. Another great thing about avocados is that they can be used to cook various vegan meals.
- Germs of peas and wheat’s seeds are always great sources of protein. Moreover, they are rich in other nutrients.
- Vegetables. Although vegetables don’t contain large quantities of protein as the foods mentioned above, still, a cup of spinach, cabbage and other leafy vegetables contains about 5 grams of protein.
- Wholegrains. It is recommended to include meals cooked in combination with green vegetables and wholegrains. In such a way, you consume a great deal of protein and amino acids.
5 Most Nutritious & Delicious Vegan Recipes
Pasta with fresh tomatoes
- 200 g Tagliatelle pasta
- 1 tomato
- 5 pitless olives
- 2 cloves of garlic
- 50 ml of olive oil
Cooking time: 20 minutes
- Boil pasta in salted boiling water.
- Fry the garlic and 5 pitless olives in a tablespoon of olive oil. Do not cook tomatoes, let them heat up just a little bit.
- Add salt and pepper to the sauce.
- Pour the water out and mix pasta with sauce.
- Put out pasta onto a plate and season it with a little bit of olive oil.
Pistachio mousse with avocado
- 3 avocados
- ½ cup of honey
- 1 cup of unsalted pistachios
- ¼ cup of water
- 1 teaspoon of lime juice
- Pinch of salt
Cooking time: 8 hours
- Soak peeled unsalted pistachios in water for three hours, then pour out the water and let the pistachios dry by laying them out on a clean towel.
- Peel an avocado, remove the seeds and slice it into small pieces.
- Put small pieces of avocado along with the pistachio mix into a blender, add one teaspoon of lime juice, a pinch of salt and ¼ cup of water.
- Blend the mix until smooth. Put the smooth mix into molds, cover them with food wrap and place them into the refrigerator for 5 hours.
- 100 g butter
- 1 French baguette
- 50 g of greens
- 1 clove of garlic
- Pinch of salt
Cooking time: 30 minutes
- Cut the baguette into two halves.
- Blend in a blender butter, salt, garlic and greens.
- Spread the resulting mix onto the two halves of French baguette.
- Put the baguette onto a baking tray into the oven heated to 200 degrees Celsius.
- Bake for 25-30 minutes.
Tomatoes with cheese and garlic
- 3 tomatoes
- 3 cloves of garlic
- 100 g cheese
- 1 tablespoon of mayo
- 1 teaspoon of black pepper
- 50 g of greens
- 1 egg
Cooking time: 20 minutes
- Slice tomatoes into halves and put them onto a plate. Grind up cheese and garlic. Boil the egg and blend it up.
- Mix cheese, garlic and egg with mayo and put the resulting mix onto the halves of tomatoes. Season the tomatoes with pepper and greens.
Melanzane alla Parmigiana
- 3 eggplants
- 1 teaspoon of olive oil
- 1 onion
- 1 clove of garlic
- 1 teaspoon of dried oregano
- 2 lbs of tomatoes
- 1 teaspoon of black pepper
- 1 teaspoon of vinegar
- 30 g of basil
- 200 g of parmesan cheese
- 5 tablespoons of bread crumbs
- 10 g of fresh leafs of oregano
Cooking time: 1.20 hours
- Remove stems from eggplants and slice them into 1cm-thick pieces. Heat up a frying pan. Fry the eggplants one by one until they become golden colored.
- Put tomatoes into boiling water for 40 seconds, then put them into icy water for 30 seconds. Peel the tomatoes from the skin and seeds, and cut them into small pieces.
- Heat up olive oil in a deep frying pan and fry onion, garlic and dry oregano for 10 minutes.
- Add tomatoes to the frying pan. Stir it up thoroughly, cover the frying pan with a cover and leave it there for 15 minutes.
- Add salt, pepper and vinegar along with basil. Now blend the sauce in a blender until smooth.
- Put a thin layer of tomato sauce into a casserole dish, and season it with grinded parmesan cheese. Now place the eggplants. Continue layering the casserole dish until you run out of the ingredients.
- The last layer should be seasoned with bread crumbs, olive oil and oregano leafs. Bake it in the oven at 190 degrees Celsius for 30 minutes.
Thanks for reading:)
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