People choose a vegetarian or vegan diet for a number of reasons. Sometimes it’s out of concern for the way animals are treated or for the environment. But it’s also common to choose a plant-based diet because it’s considered healthier.
And that’s for good reason. Research over many years has linked plant-based diets to lower rates of heart disease, type 2 diabetes, and some cancers (as compared with diets high in meat and other animal products). Dietary guidelines and recommendations from nutrition experts reflect this, encouraging the adoption of diets (such as the Mediterranean diet and the DASH diet) that are heavy on fruits and vegetables and restrict consumption of red meat.
Popular plant-based diets include
* a vegetarian diet, which includes no meat
* a vegan diet, a type of vegetarian diet that excludes not just meat but also animal products, such as milk or eggs
* a pescatarian diet, which is largely vegetarian but also includes seafood.
So is it worth it to go Vegan?
Tricky question. I’m going to say “no”, with a side order of “maybe yes”.
So.
Vegan diets – Are they healthy? Depends. It’s pretty easy to eat a healthy vegan diet, it’s also easy not to. A lot of people go vegan for the health benefits, and I would recommend everyone to go vegan for any reason they choose.
That said, vegan diets are really easy to get healthy. You will need to supplement B12, and you might have to supplement other nutrients if you’re prone to deficiency.
I, for instance, have a greater need to supplement vitamin D since I live in darkness most of the year. Women, for instance, might have a greater need to supplement iron.
B12 is a must, however, and I cannot stress this enough, but it’s as easy as dropping a vitamin pill once a day and you’re golden. Eat a balanced intake somehow, and you won’t have to worry. I personally subsist mostly on Joylent, but it’s hardly any trouble to make vegan food that a) tastes good b) is cheap c) is healthy.
A lot of basics will get you far – Potatoes, beans, lentils, vegetables, nuts, leafy greens etc. It’s a learning curve, but nothing more than usual.
Is it really okay to eat fast food as long as you keep calories down?
You won’t die, but could be an issue nutrient-wise. I’m not an expert by any means, but a lot of fast-food contain a lot of fat, sugar and salt and less fibre, vitamins and whatever else you might need. The composition of the food is unhealthy, not just the caloric intake. There’s nothing wrong with an indulgence once in a while, however. Everything in moderation.
Why were people more thin before the 90’s, with all the rich food provided during those times?
I can’t give you a specific answer for the time period (also, region?), but generally it has to do with the size of the middle class, their disposable income and the sheer amount of food.
People eat a lot, and consumtion in general rises as the middle class grows and gets wealthier. Consumtion of animal products, especially meat, rise as well along with increased consumptions of sugar, which in turn bring a lot of welfare diseases. Obesity, diabetes, various forms of cancer.
Currently seeing this in China as the middle-class grows.
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Source Health Harvard
Vegan Blueberry Semlor
FOR THE DOUGH
25 g of fresh yeast for sweet dough
3/4 cup + 2 tbsp (210 ml) oat milk
2 tbsp coconut sugar
2 1/3 cup (290 g) organic all-purpose flour
1 tsp ground cardamom
A pinch of salt
75 g vegan butter .
FOR FILLING
1 1/2 cups (150 g) almond meal
5 tbsp maple syrup
A little water, if necessary
A few drops of almond extract
.
1 1/2 cups (355 ml) plant-based whipping cream
1-2 tbsp per bun of blueberry jam, optional
.
DIRECTIONS
1. Melt the coconut butter in a saucepan and add the milk, heating gently until finger-warm in temperature (but no hotter).
2. Add the milk mixture to bowl of a stand mixer and stir through the yeast until it is dissolved.
3. Add the sugar, salt, cardamom and the majority of the flour.
4. Using a dough hook attachment on your stand mixer, knead the dough for around 7 minutes on a medium speed, adding more flour if necessary to bring it together.
5. Remove the bowl from the stand mixer and cover it with clean kitchen towel.
6. Allow the dough to double in size in the bowl for around 45 minutes.
7. Dust a clean work surface with flour. Pop the dough onto it and divide it into 12 equal portions before shaping each into a round ball.
8. Line a baking tray with baking paper.
9. Place the buns on the tray and cover them with the tea towel, allowing the dough to proof for 30 minutes.
10. Meanwhile prepare your almond paste by blitzing the almond meal, maple syrup, almond extract (plus a dash of water if needed) to a thick, spreadable paste consistency.
11. Preheat your oven to 200°C (400°F).
12. Bake the buns for around 10 minutes.
13. Remove the tray from the oven and allow the buns to cool completely on a wire rack.
14. Slice the top off of each bun and set the tops to the side.
15. Whisk your cream until stiff peaks form.
16. Top each bun with an even layer of blueberry jam, followed by almond paste. Pipe or spread the whipped cream on top of the almond paste, then lay the “lids” on top of each bun.
17. Sprinkle a light dusting of icing sugar (or coconut flour) over the buns.
18. Serve directly.
Source: @missmarzipancom
Easy Vegan Apple Strudel recipe
Flaky pastry, gently spiced caramel apple filling, pretty apple roses (the technique is simple & foolproof) and simple pastry braids... you'll love this surprisingly easy vegan spin on a classic dessert, with a refined sugar-free option!
INGREDIENTS
1 sheet puff pastry (thawed, if frozen) + 1 extra sheet if making pastry braids
FILLING
4-5 Gala apples, peeled, cored, and thinly sliced
1/4 (60 ml) coconut sugar
1/4 cup (60 ml) chopped walnuts
1/4 cup (60 ml) raisins
1/2 teaspoon ground cinnamon
A pinch of ground clove
A squeeze of lemon juice
To finish
2 Gala apples
A squeeze a lemon juice
1 tbsp vegan butter (or coconut butter/oil) melted for brushing over
Coconut flour (or organic icing sugar) for dusting
Prepare the Dough
* Mix all dough ingredients together and knead for 5 - 10 min into a smooth dough.
* Place in a lightly oiled bowl, cover with a lid or a tea towel. Let dough rest for 1 hour.
Prepare the filling
* Cut the apples into thin slices.
* Mix the apple slices with the sugar and cinnamon.
* In a frying pan, toast the breadcrumbs on medium heat until golden brown. Stir continuously!
Careful: Once the pan gets hot, the breadcrumbs change colour very quickly and can burn easily. When done, keep stirring after removing from heat, or quickly transfer to a different container.
Stretching the Dough
* Preheat the oven to 180˚C, fan.
* Sprinkle a rather large tea towel or table cloth generously with flour. On it, roll out the dough with a rolling pin until it’s about 3-5 mm thick. Turn over occasionally.
* Slide your hands under the dough. From the center outwards, stretch out the dough on your hands.
* Work your way around the whole dough until you get a sheet of about the size of a baking tray. Ideally, the dough is so thin, it gets transparent.
Filling and Baking
* Top one half of the sheet of dough with the breadcrumbs, followed by the apple mix. Spare about 7 cm around the edges.
*
* Brush the other half of the dough with vegetable oil.
* Using the tea towel beneath, fold the long edges over the filling. You can fold the sides now as well, or close the ends of the strudel after rolling. Roll the strudel, again utilising the tea towel, beginning at the side with the filling.
* Roll the strudel off the tea towel onto a baking sheet lined with baking paper.
* Bake at 180˚C fan, for 30 minutes, until the strudel is crisp and brown.
* When the strudel comes out of the oven, sprinkle with icing sugar.
Calories 214 kcal
Carbs 41g
Protein 4
Fat 5g
Sugar 15g
Source: @missmarzipancom
Vegan Raspberry Pastilles
250g raspberries, fresh or defrosted from frozen
100g caster sugar
A small splash of water
125g caster sugar
95g liquid glucose
10g pectin
1/2 tsp lemon juice
Extra caster sugar for coating
In a sauce pan add the berries sugar and water simmer till berries soften
Tip the mix into a food processor and blitz till Smooth. Alternatively press through a fine sieve
Add the purée berries with 125g of sugar, lemon juice, pectin and liquid glucose to a saucepan combine and bring to a simmer
Heat the mixture stirring till it reaches 105/110 degrees use a thermometer
Pour the mix into a tin and refrigerate for three hours
Turn the mix to a board mix with caster sugar and slice into cubes
Cost all the gummy side with the sugar
Store in jar for up to a week
Source: @missmarzipancom
