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Vegetable products instead of meat and fish
Unlike vegetarians, vegans only eat plant-based products and avoid animal products entirely. Food such as meat, fish, eggs or dairy products are never on the table. Organic shops and supermarkets have adapted their range to the trend and are focusing on vegan products on a large scale. Plant-based meat and sausage alternatives based on soy or seitan are offered, as are milk and cheese alternatives made from plant-based milk. Healthy and vegan recipes can be wonderfully implemented from the individual foods, as the Rewe Group proves on its website. The large collection of recipes includes vegan menus for every taste. Whether you are a beginner or a seasoned professional, the dishes presented are easy to implement. Vegan cooking often only requires a single pan, the weekly shop only leads to the fruit and vegetable department as well as to rice, cereals & Co. All of this makes vegan nutrition very simple!
Pure enjoyment thanks to the variety of fruit and vegetables
A healthy vegan diet only works with a varied and balanced diet. In the best case, the food comes from organic farming in the region. At least three servings of vegetables and two servings of fruit per day are recommended. Variety is required to ensure the best possible supply of vitamins, minerals, fiber and secondary plant substances. Varieties such as chard, beetroot, Chinese cabbage or spinach are the perfect complement to broccoli, carrots, kohlrabi or tomatoes. Refined with spices from the garden or the pot, delicious vegan dishes can be conjured up without any animal ingredients!
Vegan recipe – not without grains and nuts
In addition to fruit and vegetables, grain products, seeds and nuts are important components of a vegan diet. Cereal flakes, bread, pasta and rice, ideally made from whole grains, and potatoes are suppliers of numerous nutrients. Millet, bulgur, couscous or amaranth and quinoa offer a change from the classic cereals. Nuts and oilseeds are a nutritionally valuable addition to the vegan diet. Sesame, flaxseed, almonds or walnuts are rich in fiber as well as essential minerals and healthy fatty acids.
Prevent nutrient deficiencies with plant-based foods
In the context of a vegan diet, the intake of sufficient protein is of great importance. As an alternative to the protein-rich foods meat, fish, eggs and milk, legumes such as lentils, peas or beans can provide the necessary portion of protein. Other good sources are soy products, seitan, grains or nuts. Calcium intake also needs special attention. The mineral, which is important for bone metabolism, is particularly well preserved in dairy products. In vegan recipes, calcium can be supplied by green vegetables such as fennel, kale, and broccoli, or by poppy seeds, sesame seeds, or almonds.
B12 – the vitamin that is rarely found in plant foods
With a varied diet, the body receives all the important nutrients even with purely plant-based food. However, there is one exception: Vitamin B12 is found almost exclusively in animal foods. The biological compound is important for the production of red blood cells and the functioning of nerve cells. Therefore, the vitamin must be supplied externally. This can be done through supplements, injections, or a vegan vitamin B12 toothpaste. The latter is a popular alternative because the nutrient enters the organism directly through the oral mucosa.
Superfoods for the mind and body
The so-called “superfoods” are often used in vegan diets in particular. The foods are characterized by their particularly high nutrient content and are said to bring health benefits. Some plants are even said to cure cancer or prevent heart attacks. However, scientific evidence for such statements is usually lacking. On the other hand, superfoods such as the blue-green algae spirulina, the goji berry or the camu camu plant have to travel long distances before they find their way to our markets. Nutrition experts agree: local agriculture also offers superfoods without end. The names are less evocative, but are already known to children as millet, blueberries or linseed.
Vegan = healthy diet?
A healthy vegan diet is rich in vitamins, minerals and phytochemicals. Saturated fatty acids and cholesterol are replaced by unsaturated fatty acids, the high fiber content has a positive effect on the organism. Studies show that people who follow a vegan diet are less likely to suffer from chronic diseases such as type II diabetes mellitus, high blood pressure or obesity. However, the purely plant-based diet does not automatically have to be healthy. Anyone who eats predominantly vegan ready-made products takes in too much fat, salt and sugar like an omnivore. The ingredients for delicious vegan recipes should therefore be regional vegetables , fruit, whole grain products and nuts from organic farming!
