Veganism: The Power of Plant-Based Eating. Plant Magic

Veganism: The Power of Plant-Based Eating

Plant Magic

Алексей Сабадырь

© Алексей Сабадырь, 2023

ISBN 978-5-0062-0931-2

Created with Ridero smart publishing system

Chapter 1: The rise of veganism

The world is changing, and so are our attitudes towards food. More and more people are turning to plant-based diets, and veganism is on the rise. But what exactly is a vegan diet, and what are the benefits of following this lifestyle?

A vegan diet is one that excludes all animal products, including meat, dairy, and eggs. Instead, it focuses on fruits, vegetables, grains, and other plant-based foods. For many, this change in diet may seem daunting at first, but the benefits far outweigh any initial challenges.

First and foremost, a vegan diet is incredibly beneficial for our health. Studies have shown that a plant-based diet can lower the risk of heart disease, high blood pressure, and certain types of cancer. Additionally, vegans tend to have lower rates of obesity and diabetes. The abundance of vitamins, minerals, and antioxidants found in plant-based foods can help improve overall health and well-being.

Furthermore, a vegan diet is also beneficial for the environment. Animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and water pollution. By eliminating animal products from our diets, we can reduce our carbon footprint and help to combat climate change.

In addition to the health and environmental benefits, a vegan diet also promotes ethical and compassionate living. Many people choose to adopt a vegan lifestyle because they believe in animal welfare and seek to minimize the suffering of animals. By not consuming meat, dairy, and eggs, vegans are taking a stand against the exploitation and cruelty of animals in the food industry.

As the popularity of veganism continues to grow, it’s clear that more and more people are recognizing the numerous benefits of a plant-based diet. Whether it’s for health, environmental, or ethical reasons, the advantages of following a vegan lifestyle are undeniable. In the following chapters, we will explore these benefits in more detail and provide practical guidance for those interested in making the switch to a vegan diet.

Chapter 2: The basics of a vegan diet

As the world becomes more conscious of the environmental impact of animal agriculture and the ethical treatment of animals, the popularity of the vegan diet has skyrocketed in recent years. More and more people are choosing to adopt a plant-based lifestyle for health, environmental, and ethical reasons. If you are considering making the switch to a vegan diet, it is essential to understand the basics of what it entails and how to thrive on such a diet.

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and honey. Instead, vegans consume a variety of fruits, vegetables, grains, legumes, nuts, seeds, and plant-based alternatives to traditional animal products, such as almond milk, tofu, and tempeh. The key to a successful vegan diet is to ensure that you are getting all the essential nutrients your body needs to thrive.

One of the main concerns for those considering a vegan diet is whether they will be able to get enough protein. Contrary to popular belief, it is entirely possible to meet your protein needs on a vegan diet by consuming a variety of plant-based protein sources such as lentils, chickpeas, quinoa, and tofu. Additionally, many vegan-friendly products, such as mock meats and protein powders, are available to supplement your protein intake if necessary.

Another essential nutrient to consider on a vegan diet is vitamin B12, which is primarily found in animal products. It is crucial for vegans to supplement with vitamin B12 or consume fortified foods to ensure they are meeting their needs. Iron, calcium, omega-3 fatty acids, and vitamin D are also nutrients that may require more attention on a vegan diet, but with proper planning and a well-balanced diet, these needs can be easily met.

In addition to the potential nutrient concerns, it is important to be mindful of hidden animal products in processed foods and to make informed decisions when dining out. Many packaged foods contain hidden animal ingredients, such as gelatin, casein, and whey, so it is essential to read labels carefully. When dining out, it is helpful to communicate with restaurant staff to ensure that your meal is free of animal products.

Despite the potential challenges, a vegan diet can offer a wide range of health benefits. Studies have shown that plant-based diets are associated with a lower risk of chronic diseases, such as heart disease, high blood pressure, type 2 diabetes, and certain types of cancer. A well-planned vegan diet can also help with weight management and improve overall health and wellbeing.

Understanding the basics of a vegan diet is crucial for success. By ensuring that you are consuming a wide variety of nutrient-dense plant-based foods and supplementing as needed, you can thrive on a vegan diet. With the right knowledge and planning, a vegan diet can be a sustainable and fulfilling way of eating that benefits not only your health but also the planet and the animals.

Chapter 3: The basics of vegan cooking

So, you’ve decided to take the plunge and explore the world of vegan cooking. Congratulations! Whether you’re making the switch for health reasons, ethical concerns, or simply to try something new, embarking on a vegan lifestyle can be an exciting and fulfilling journey.

The first step in this adventure is to familiarize yourself with the basic principles of vegan cooking. Unlike traditional cooking, which relies heavily on animal products like meat, dairy, and eggs, vegan cooking centers around the use of plant-based ingredients. This means that fruits, vegetables, grains, legumes, nuts, and seeds will become your new best friends in the kitchen.

One of the key elements of vegan cooking is creativity. Without the use of animal products, you’ll need to think outside the box and experiment with new flavors and textures. But don’t worry – the possibilities are endless! From hearty stews to colorful salads to indulgent desserts, there are countless delicious dishes that can be made entirely with plant-based ingredients.

Another important aspect of vegan cooking is nutrition. As with any diet, it’s important to ensure that you’re getting all the vitamins, minerals, and nutrients your body needs to thrive. This means incorporating a wide variety of plant-based foods into your meals to ensure that you’re getting a good balance of proteins, carbohydrates, fats, and vitamins.

But perhaps the most important thing to remember when starting out with vegan cooking is to be patient with yourself. Like any new skill, learning to cook vegan dishes takes time and practice. You may make some mistakes along the way, and that’s okay! The key is to keep experimenting, keep learning, and keep having fun in the kitchen.

In the following chapters, we’ll explore some delicious and easy vegan recipes that are perfect for beginners. But for now, take a moment to familiarize yourself with the basics of vegan cooking, and get ready to embark on a journey of flavor, creativity, and health. Happy cooking!

Vegan recipes for breakfast

Breakfast is often considered the most important meal of the day, and it sets the tone for the rest of your meals. For vegans, finding delicious and nutritious breakfast options is crucial. This chapter will explore a variety of vegan recipes for breakfast that are not only satisfying and filling but also easy to prepare.

1.1 Vegan fluffy pancakes

Ingredients:

1 cup all-purpose flour

2 tbsp sugar

1 tbsp baking powder

1/2 tsp salt

1 cup non-dairy milk (such as almond or soy)

2 tbsp vegetable oil

1 tsp vanilla extract

Instructions:

In a large bowl, whisk together the flour, sugar, baking powder, and salt.

In a separate bowl, whisk together the non-dairy milk, vegetable oil, and vanilla extract. Pour the wet ingredients into the dry ingredients and mix until just combined. Do not over-mix. Preheat a non-stick skillet over medium heat and lightly oil it with vegetable oil. Pour 1/4 cup of the batter onto the skillet and cook until bubbles form on the surface, then flip and cook until golden brown.

Repeat with the remaining batter. Serve with your favorite vegan butter and maple syrup.

1.2 Tofu scrambleIngredients:1 block extra-firm tofu, drained and crumbled1 tbsp olive oil1/2 onion, chopped1 bell pepper, chopped1 cup spinach2 tbsp nutritional yeast1/2 tsp turmericsalt and pepper to taste

Instructions:

In a large skillet, heat the olive oil over medium heat.

Add the onion and bell pepper and sauté until softened, about 5 minutes.

Add the crumbled tofu, nutritional yeast, turmeric, salt, and pepper. Cook for another 5—7 minutes, stirring occasionally. Stir in the spinach and cook until wilted. Serve the tofu scramble with toast or on its own.

1.3 Vegan banana bread

Ingredients:

3 ripe bananas, mashed

1/2 cup coconut sugar

1/4 cup melted coconut oil

1 tsp vanilla extract

1 1/2 cups all-purpose flour

1 tsp baking soda

1/2 tsp salt

1/2 tsp cinnamon

1/4 cup non-dairy milk (such as almond or soy)

Instructions:

Preheat the oven to 350° F (175° C) and grease a 9x5-inch loaf pan.

In a large bowl, mix together the mashed bananas, coconut sugar, coconut oil, and vanilla extract. In a separate bowl, whisk together the flour, baking soda, salt, and cinnamon. Gradually add the dry ingredients to the wet ingredients, alternating with the non-dairy milk, and mix until just combined.

Pour the batter into the prepared loaf pan and bake for 50—60 minutes, or until a toothpick inserted into the center comes out clean. Let the banana bread cool in the pan for 10 minutes, then transfer to a wire rack to cool completely before slicing.

1.4 Vegan breakfast burrito

Ingredients:

1 cup black beans, drained and rinsed1 cup diced potatoes1/2 onion, chopped1/2 bell pepper, chopped1/2 cup corn1/2 cup salsa4 large flour tortillasavocado, slicedfresh cilantro, for garnishsalt and pepper to taste

Instructions:

In a large skillet, heat a bit of oil over medium heat.

Add the diced potatoes and cook until golden brown and crispy, about 10 minutes. Season with salt and pepper to taste. Add the onion and bell pepper and cook until softened, about 5 minutes. Stir in the black beans, corn, and salsa, and cook for another 5 minutes. Warm the flour tortillas in a skillet or microwave.

Divide the bean and potato mixture among the tortillas, top with sliced avocado and fresh cilantro, then roll into burritos. Serve the breakfast burritos with extra salsa, if desired.

1.5 Vegan chia pudding

Ingredients:

1/4 cup chia seeds

1 cup non-dairy milk (such as almond or coconut)

1 tsp maple syrup or agave nectar

fresh fruit, for topping

Instructions:

In a small bowl or jar, mix together the chia seeds, non-dairy milk, and maple syrup or agave nectar. Cover and refrigerate for at least 2 hours, or overnight, until the chia seeds have absorbed the liquid and the mixture has thickened.

Stir well before serving and top with fresh fruit. These vegan breakfast recipes are not only tasty and satisfying but also easy to make. They are perfect for anyone looking to start their day with a healthy and cruelty-free meal.

Vegan recipes for lunch

Lunchtime is often a hectic part of the day, and finding quick and delicious vegan options can sometimes be a challenge. This chapter will showcase a variety of vegan recipes for lunch that are easy to prepare, satisfying, and perfect for taking on the go.

2.1 Vegan buddha bowl

Ingredients:

1 cup cooked quinoa

1 cup cooked chickpeas

1 cup roasted sweet potatoes

1 cup steamed broccoli

1/2 avocado, sliced

1/4 cup hummus

1/4 cup tahini dressing

Instructions:

Divide the quinoa, chickpeas, sweet potatoes, and broccoli among four bowls.

Top with sliced avocado, a dollop of hummus, and a drizzle of tahini dressing.

Toss to combine and serve immediately.

2.2 Vegan falafel wrap

Ingredients:

1 cup cooked chickpeas

1/2 onion, chopped

2 cloves garlic, minced

1/4 cup fresh parsley

2 tbsp chickpea flour

1 tsp ground cumin

1 tsp ground coriander

salt and pepperto taste

4 large whole wheat tortillas

lettuce, tomato, cucumber, and hummus, for filling

Instructions:

In a food processor, pulse the chickpeas, onion, garlic, parsley, chickpea flour, cumin, coriander, salt, and pepper until a coarse mixture forms.

Form the mixture into small balls and flatten slightly into patties.

Heat a bit of oil in a skillet over medium heat and cook the falafel patties for 3—4 minutes on each side, until golden brown and crispy.

Warm the tortillas in a skillet or microwave.

Fill each tortilla with lettuce, tomato, cucumber, and falafel, and top with a dollop of hummus. Roll up the tortillas and serve.

2.3 Vegan lentil soup

Ingredients:

1 tbsp olive oil

1 onion, chopped

2 carrots, chopped

2 celery stalks, chopped

3 garlic cloves, minced

1 cup dried green lentils

4 cups vegetable broth

1 cup diced tomatoes

1 tsp ground cumin

1 tsp turmeric

salt and pepper to taste

fresh parsley, for garnish

Instructions:

In a large pot, heat the olive oil over medium heat.

Add the onion, carrots, and celery and sauté until softened, about 7 minutes.

Add the garlic and sauté for another minute. Stir in the lentils, vegetable broth, diced tomatoes, cumin, turmeric, salt, and pepper. Bring the soup to a boil, then reduce the heat and simmer for 20—25 minutes, or until the lentils are tender.

Ladle the soup into bowls and garnish with fresh parsley.

2.4 Vegan tofu salad sandwich

Ingredients:

1 block extra-firm tofu, drained and pressed

1/4 cup vegan mayonnaise

1 tbsp Dijon mustard

2 tbsp chopped dill pickles

1/4 cup chopped red onion

1/4 cup chopped celery

salt and pepper to taste

lettuce, tomato, and whole grain bread, for serving

Instructions:

In a medium bowl, crumble the tofu with a fork. Stir in the vegan mayonnaise, Dijon mustard, dill pickles, red onion, and celery. Season with salt and pepper to taste. Serve the tofu salad on whole grain bread with lettuce and tomato.

2.5 Vegan Sushi Rolls

Ingredients:

1 cup sushi rice, cooked

4 sheets nori

1/2 cucumber, julienned

1/2 avocado, sliced

1/2 red bell pepper, julienned

1/4 cup pickled ginger

soy sauce, for dipping

Instructions:

Place a sheet of nori on a bamboo sushi mat. Spread a thin layer of sushi rice over the nori, leaving a 1-inch border at the top. Arrange the cucumber, avocado, and red bell pepper in a line across the center of the rice. Using the bamboo mat, roll the nori tightly, starting from the bottom and rolling towards the exposed border. Wet the border with a bit of water to seal the roll. With a sharp knife, slice the roll into 6—8 pieces. Serve the sushi rolls with pickled ginger and soy sauce.

These vegan lunch recipes are easy to prepare and perfect for anyone on the go. From hearty Buddha bowls to flavorful falafel wraps, there’s something for everyone to enjoy.

Vegan recipes for dinner

Dinner is often a time to unwind and enjoy a satisfying and nourishing meal. For vegans, finding delicious and filling dinner options is essential. This chapter will feature a variety of vegan recipes for dinner that are both easy to prepare and packed with flavor.

3.1 Vegan butternut squash soup

Ingredients:

1 butternut squash, peeled, seeded, and chopped1 onion, chopped2 garlic cloves, minced4 cups vegetable broth1/2 tsp ground cumin1/2 tsp ground cinnamon1/4 tsp ground nutmeg1/4 cup coconut milksalt and pepper to tastepumpkin seeds, for garnishInstructions:

In a large pot, combine the butternut squash, onion, garlic, and vegetable broth.

Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the squash is tender. Stir in the cumin, cinnamon, and nutmeg. Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth, then return to the pot. Stir in the coconut milk and season with salt and pepper. Ladle the soup into bowls and garnish with pumpkin seeds.

3.2 Vegan eggplant parmesan

Ingredients:

1 large eggplant, sliced into 1/2-inch rounds

Salt

1 cup flour

1 cup non-dairy milk (such as almond or soy)

1 cup panko breadcrumbs

1/2 cup nutritional yeast

1 tsp dried oregano

1 tsp dried basil

1/2 tsp garlic powder

1 jar marinara sauce

1 cup vegan mozzarella cheese, shredded

fresh basil, for garnish

Instructions:

Sprinkle the eggplant slices with salt and let them sit for 30 minutes to release excess moisture. Pat the slices dry with paper towels. Preheat the oven to 400° F (200° C) and line a baking sheet with parchment paper.

Set up a breading station: place the flour, non-dairy milk, and panko breadcrumbs in three separate bowls. In a large bowl, mix together the nutritional yeast, oregano, basil, and garlic powder. Dip each eggplant slice into the flour, then the non-dairy milk, and finally the panko breadcrumbs, pressing to adhere.

Place the breaded eggplant slices on the prepared baking sheet and bake for 20 minutes, flipping halfway through, until golden brown and crispy.

In a large baking dish, spread a thin layer of marinara sauce. Arrange the baked eggplant slices on top, then cover with the remaining marinara sauce and sprinkle with vegan mozzarella cheese. Bake for 20—25 minutes, or until the cheese is melted and bubbly. Garnish with fresh basil and serve.

Vegan lentil shepherd’s pie

Ingredients:

2 cups cooked green lentils

1 onion, chopped

2 carrots, chopped

2 celery stalks, chopped

2 garlic cloves, minced

1 cup frozen peas

1 cup vegetable broth

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