What is vegan diet?
Veganism is nothing but a strict vegetarian diet minus dairy products (milk, ghee and butter) and animal related food products (honey)
What can I eat in Vegan Diet?
Following vegan diet is not so difficult in India. Vegetarian diet is most common in Indian food, which takes meat and fish out of the plate. Avoiding dairy products like milk, ghee, butter directly and indirectly make a perfect vegan diet.
There is no shortage of tasty pure vegan recipes in Indian cuisine.
Recipes made out of Paneer, Ghee and Milk are a strict no for vegan diet.
Are Vegan Diet healthy?
Convincing a strict non-vegetarian to believe vegan food is nutritious is a challenge. but in reality vegan food is not short of nutrition's.
Avoiding meat is avoiding proteins, but vegans do get their plant based proteins.
Sources of plant protein include legumes such as soy beans (tofu, tempeh)
Soy beans and quinoa are known as complete proteins because they each contain all the essential amino acids in amounts that meet or exceed human requirements
Vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals, and lower in dietary energy, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12.
Vegan Health benefits
Veganism appears to provide health benefits, including a reduced risk of type 2 diabetes, high blood pressure, obesity and heart disease
What I should not eat in Vegan Diet?
Avoid Eggs, dairy products, honey and paneer.
Interesting recipes have evolved and they are delicious and healthy.
- Alternatives for milk - Nut milk and soy milk
- Vegan mayonnaise are available
- Vegan cheese are made from nuts, soy and tapioca
Breads with peanut butter ,almond butter or cashew butter ,Oats and coconut milk,Pancakes ,Cereals,bread with hummus tastes yum! Most of the breads contain gluten. If you are looking for gluten free vegan recipes, then you need to avoid bread made out of wheat.
Vegan Lunch & Dinner
Dal, Roti, Rice, Idli, Dosa, Sambar which makes up staple and popular food of India are vegan food.shallow frying shredded or diced vegetables along with spices.
All the vegetables are part of vegan food.
Variety Rice -
Tomato rice, Lemon rice which belong to variety rice category usually served during lunch.
Avoid curd and curd rice which is a dairy product.
Indian food is very vegan friendly if you omit the use of ghee or paneer.
Unlike western food, India has many healty vegan snacks. Common Indian snacks like samosa, aloo chat etc are all vegan food.