It’s now easier than ever to go vegan. The rapidly increasing demand for plant-based meat alternatives in Europe has produced a wealth of new vegan foods. We present the healthiest and best plant-based meat alternatives for a vegan diet.
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Why eat meat alternatives at all?
Ecological and health aspects speak in favor of not eating meat and meat products such as sausages. Meat consumption around the world has increased by 400% in the last 60 years. Today we share the planet with many billions of cattle, pigs and chickens that are kept solely for meat production. These animals are fed fodder that requires the clearing of vast tracts of forest to grow it. Today’s factory farming also has negative effects on the quality of our soil and causes pollution of the groundwater and adjacent bodies of water.
The harmful effects of our high meat consumption on the climate have long been known. Medicine also provides good reasons for not eating meat and meat products. Because a high consumption of red meat is associated with negative health effects such as cardiovascular diseases. Saturated fats, trans fats, added sugar and increased salt content in sausage products are also particularly detrimental to our health.
In recent decades, a trend towards greater health and environmental awareness among many consumers has been observed. Even if vegan diets still play a niche role, many people are now adopting at least a reduced, more environmentally and health-friendly lifestyle. Plant-based meat alternatives play a particularly important role here. The high demand has led to manufacturers now offering a wide range of high-protein, plant-based meat alternatives. We present the best here.
Also interesting : These things happen when you eat vegan every day > >
5 plant-based meat alternatives that are healthy and delicious
1. Tofu
Tofu is the classic vegan meat substitute. The variety of products is huge, there are now dozens of different tofu products in conventional supermarkets. Smoked tofu, which spices up dishes with its hearty aroma, is particularly popular. Marinated versions or tofus mixed with spices and herbs also find many buyers. Tofu is made from soybeans. These are pureed together with water. The resulting liquid is then heated and pressed into solid blocks. Tofu is an excellent source of plant-based protein. 100 grams of tofu contain up to 15 grams of protein and many minerals such as calcium, iron and magnesium.
Tasty : Try our recipe for a sauerkraut pan with tofu and potatoes > >
2. Seitan
Seitan is pure gluten. The vegan food with a deceptively real meat consistency is made from wheat flour. The flour is washed out with water until only wheat protein remains. Seitan no longer contains any starch and is tasteless on its own. During preparation, however, it quickly takes on flavor and is excellent for seasoning and marinating. Seitan originally comes from Japanese cuisine and is extremely rich in protein. There is an average of 25 grams of protein in 100 grams of seitan. In addition, the vegan food contains potassium, iron and calcium.
3. Black beans
Black beans are the new superstar among plant-based meat alternatives. The delicious beans are often used as the basis for burger patties. They are high in fiber and protein. 100 grams of black beans contain a good 20 grams of protein and many important minerals such as iron, magnesium, potassium and calcium. The vegan meat substitute is also rich in antioxidant flavonoids, which inhibit inflammation and can bind free radicals in our cells. Incidentally, the flavonoids are responsible for the black color of the bean.
Try it now : Our recipe for a delicious black bean burger with guacamole > >
4. Jackfruit
The subtropical jackfruit grows as a huge, balloon-like fruit weighing several kilograms on the eponymous jackfruit tree. The ripe fruits are very sweet and taste like pineapple, but are less acidic. Unripe fruits, on the other hand, are tasteless and have a particularly fibrous pulp. This makes the unripe jackfruits excellent plant-based meat alternatives that accept spices and marinades perfectly and give a mouthfeel that is confusingly similar to that of meat when eaten. Jackfruit flesh is ideal for vegan curries, and you can now find jackfruit products for cooking, roasting and grilling in well-stocked supermarkets.
5. Tempeh
Tempeh is a Southeast Asian food made from fermented, dried soybeans. In Indonesia, tempeh is considered a staple food. Various mold cultures are added to the soybeans for production. Similar to blue cheese or blue mold cheese, a white layer of mold develops on the finished tempeh. Fermented foods such as sauerkraut , kimchi or kefir are particularly good for our intestinal flora and help with digestion. Tempeh is easy to prepare, easy to work with and tastes wonderfully nutty and aromatic. Tempeh works excellently as a vegan meat substitute and is now available in many organic markets and Asian supermarkets.
Read more here : This is what happens when you eat kimchi daily > >
