8 medium potatoes
1 can of kidney beans or black beans
3 tablespoons of ketchup (or tomato paste)
1 tablespoon. Taco Seasoning
2 tbsp. Red pepper
1/2 cup of water
1 medium onion, cubed
2 cloves of garlic, thinly sliced
+ Ingredients of your choice (I used corn, lettuce, tomato, guacamole and sunflower seeds)
Preheat oven to 180°C (350°F). Wash the potatoes and pierce the skin several times with a knife or fork. Place the potatoes in the preheated oven and bake for 60 minutes or until they are slightly soft and golden brown.
For the bean mixture, add all the ingredients to a non-stick skillet and cook over medium heat for about 10 minutes. Mash the beans with a fork for a chunky texture. Add salt and pepper to taste.
Slice each potato in the middle and fill with the bean mixture. Add the ingredients of your choice and ENJOY
10 Tips for Vegan Eating
- Don’t just consume simple carbohydrate sources for satiety
When vegan individuals cannot meet their protein needs in a plant way, they feel hunger and need to consume more carbohydrates. Complex carbohydrates are digested more slowly, providing a longer feeling of fullness and stabilizing blood sugar spikes. Consuming complex carbohydrate source products such as whole grain, wholemeal breads and pastas, brown rice, quinoa helps to meet the fiber, iron, B vitamins and protein needs that you may lack. Cooking the pasta with the brewing method instead of boiling it prevents the loss of B vitamins.
- Increase fibrous food consumption
Fiber isn’t just found in whole-grain breads and pastas. Oilseeds such as broccoli, corn, nuts, cauliflower, carrots, peas, chickpeas are plant foods rich in fiber. Fiber consumption regulates bowel movements and increases stool volume. It positively affects intestinal health and provides a healthier body. Consumption of whole grains with high fiber content reduces the risk of cancer, diabetes (diabetes) and cardiovascular diseases.
- Consume all colors of vegetables and fruits
One of the biggest problems in vegan nutrition is trying to complete basic needs with limited foods. However, there is a non-limiting fruit and vegetable group for vegans. Including 5 portions of fruit and vegetables during the day may be sufficient to meet the vitamin needs. The various colors of fruits and vegetables are also an indication of their content. The more fruits and vegetables of different colors are included in the meals, the more vitamins and minerals will be taken into the body.
Red-colored fruits and vegetables are rich in vitamins C and A, potassium, antioxidants.
Yellow/orange colored fruits and vegetables are also rich in vitamins C and A and potassium. They strengthen the immune system.
White-colored fruits and vegetables such as mushrooms and bananas are beneficial for cardiovascular health and correct high cholesterol levels.
Green-colored fruits and vegetables contain large amounts of vitamin K. It has high antioxidant and fiber content. They positively affect bone, eye and dental health.
Purple-colored fruits and vegetables such as cranberries and eggplants have benefits for brain health, such as improving memory.
- Use legumes as a protein source
Insufficient protein intake can cause muscle wasting and adversely affect bone health. As protein intake decreases, immunity weakens, making the human body more susceptible to diseases and infections. Legumes can be a good option as a protein source after animal products. In addition to protein, legumes are a good source of iron, folate, magnesium and fiber. Foods such as beans, lentils and chickpeas should be on the plates during the day, but they should be cooked well. By adding it to salads, it increases the feeling of satiety, while the protein content in vegetables becomes more diversified. Pre-soaking legumes such as beans and chickpeas and not using cooking water will facilitate their digestion. For protein intake, vegan milks such as soy milk and pea protein milk should be preferred over other plant milks with higher protein content.
- Get plenty of fluids in your body
It is important for each individual to get as much water as they need daily. Adequate fluid intake is essential for the digestion of the nutrients taken into the body and for their use by the body. By drinking enough water during the day, maximum benefit from nutrients can be achieved, and one can be more vigorous and healthy. Changes in the body, especially in individuals who have just started a vegan diet, can cause problems such as stress, digestive and intestinal problems. Consumption of sufficient water can minimize the possibility of experiencing constipation, bloating and gas complaints.
- Include oil seeds in snacks
Nuts such as hazelnuts, peanuts, almonds, walnuts, and chia are actually in the group of oil seeds. Fat ratios are high, but the oils they contain are beneficial for the body. Iron, omega-3, fiber, zinc contents are high. They ensure that the feeling of satiety continues for a long time, especially when consumed with fruits at snacks. Thanks to the fact that chia seeds contain many antioxidant substances, they positively affect cardiovascular health and balance cholesterol levels. Oilseeds are also rich in protein. By consuming milk obtained from oil seeds, nutrients can be taken into the body, but their fat content is low.
- Get enough nutrients
Nutrient deficiencies from foods of animal origin are common in people on a vegan diet. Iron found in plant sources cannot be used as well as in animal sources. To improve the use of iron, it is necessary to consume it with vitamin C sources. Zinc is also limited in absorption from plant sources such as iron. Cooking methods are important to increase zinc absorption. Zinc-containing foods become more usable when they are baked by making bread with yeasts such as sourdough. Since milk and dairy products are not consumed, calcium deficiency must be covered. Cabbage is calcium-fortified vegan products, kale is rich in calcium.
- Consume quality oils
Omega-3 fatty acids, especially from fish, are of great importance for heart health. Vegan individuals may prefer foods such as flaxseed oil, walnuts, chia seeds as omega-3 sources. Adding fat sources such as avocado to the diet provides a diet rich in vitamin E.
Sunflower, corn, linseed and walnut oils contain polyunsaturated fatty acids. Polyunsaturated fatty acids improve immunity, protect cells and facilitate the use of vitamins A, D, E, and K in the body.
- Diversify your plate
The more varied a meal is fed, the better the body will benefit from the nutrients and the longer the satiety period. In every main meal, it should be ensured that there are vegetables in many colors, legumes, quality carbohydrates, fruits and calcium-rich foods on the plate. As food variety increases, nutrient deficiencies decrease.
- Get support when needed
Vitamins B12 and D cannot be taken into the body with herbal sources and supplementation may be required. Calcium, iron, zinc are other important elements that vegans need. It should be ensured that sufficient resources are available in the body with regular doctor checks and one should not hesitate to take supplements when needed. For the intake of essential nutrients, vegan products enriched with vitamin D, calcium, vitamin B12 are also good options for replenishing the daily intake.
Individuals who use their nutritional preference for veganism may face insufficient nutrient intake. Diversifying the meals consumed during the day and using the food sources in the most correct way can contribute to protecting health while minimizing the harms of vegan nutrition.
Vegetables, legumes, oil seeds, fruits and many more options are available for a vegan diet. Preferring vegan products with the highest absorption of nutrients that cannot be obtained from animal sources is necessary for maintaining health. When appropriate, taking supplements under the control of a doctor and applying a vegan nutrition program under the control of a dietitian can prevent health risks.
What is a Vegan Diet?
One of the most popular diets of recent years is the vegan and vegetarian diet. The vegan diet, which is among the healthy nutrition options, is one of the diet programs frequently preferred by people. A vegan diet is a completely plant-based diet that contains no foods of animal origin.
It is among the preferences of people who do not like to eat foods of animal origin, especially meat. Therefore, foods such as eggs, milk and dairy products are not consumed. Alternatively, you can opt for products made entirely from plant-based milks, such as almond milk, coconut milk, and soy milk.
In addition, people who want to adopt a vegan diet as a detox tool for a short time or at a certain time in their life can eat purely plant-based products. Consuming herbal products rich in vitamins and minerals can help people feel healthy and energetic.
How to Make a Vegan Diet?
A vegan diet starts with low-fat vegetables and healthy low-sugar dairy products every day. At least 5 fruits and vegetables are consumed per day. As a general principle, supplementation of calcium, vitamins and minerals is also very important. And also; Omega 3 fatty acids, iodine and adequate B12 intake are another point to be considered. The intake of choline acid is among the details that should be emphasized. Choline acid is a mineral that strengthens memory and plays an important role in muscle development and liver functions. By emphasizing these points, you can apply vegan diet programs with a dietitian.
What is Vegan Diet List?
Dietary programs for vegan nutrition include important and beneficial food items. You can add these minimally processed plant-based foods to your diet. Thanks to these foods, you can create your diet list and start losing weight in a healthy way.
Tempeh, tofu and seitan varieties: It offers a very different alternative. .Can replace potent, protein-rich meat, fish, poultry and eggs in many recipes.
Legumes: Food items such as beans, chickpeas, peas and lentils contain many benefits. Proper sprouting, fermentation, and cooking methods can increase nutrient absorption.
Seeds: Hemp, chia and flax seeds are particularly good sources of protein.
Plant-based milk and yoghurt rich in calcium: It helps to reach calcium intake in vegan diet. Whenever possible, it may be beneficial to choose varieties fortified with vitamins B12 and D.
Seaweed: Spirulina and chlorella contain very high protein.
Nutritional yeast: This is an easy way to increase the protein content of vegan meals and add a delicious cheese flavor. Whenever possible, choose varieties fortified with vitamin B12.
Whole grains: These contain excellent fiber, iron, complex carbohydrates, B vitamins and various minerals. Fermented plant foods: Ezekiel bread, sauerkraut, tempeh, miso, natto, pickles, kimchi, and kombucha often have probiotics and vitamin K2.
Fruits and vegetables: Green leafy vegetables such as kale, spinach, collard greens, watercress, parsley and broccoli are especially high in iron, vitamins and calcium.
Is the Vegan Diet Harmful?
Healthy people who follow a vegan diet can do much better for their bodies if they take vitamin and mineral supplements. These diet programs are not harmful. But for a healthy body, it may be useful to pay attention to some points. In particular, vitamin B12, iodine, iron, calcium, vitamin D, zinc and omega 3 deficiencies can often be encountered in people who are fed this diet program. In addition, monitoring of protein balance can be beneficial. Walnuts, peanuts, avocados and flax seeds can be eaten to provide plant-based omega-3s. Animal Omega 3 can also be taken as a supplement. If the person follows a strict vegan diet and cannot get Omega 3’s from fish, it may be preferable to consume seaweed. However, seaweed consumption may not be sufficient for Omega 3 intake per strand.
For vitamin D, you need 20 minutes of sun exposure a day, and vitamin D supplementation is recommended in the fall and winter. It is also very important to supplement with vitamin B12, iodine and zinc. Green leafy vegetables are rich in calcium and nuts and fruits are rich in iron. Consumption of these foodstuffs is necessary for a healthy body. However, because iron and calcium deficiencies are common in vegans, it is useful to have an intermittent blood test.
What are the Vegan Diet Benefits?
The benefits of plant-based nutrition can be demonstrated primarily in middle-aged adults. You can reduce the effects of ailments that occur over time in middle-aged people with vegan diets. For this reason, people with chronic diseases such as diabetes, cholesterol and blood pressure may prefer a vegan diet. However, a vegan diet requires responsibility and monitoring of daily food intake. People who do not pay attention to what they eat and drink may not always give positive results when they start a vegan diet.
Vegan nutrition has a lot of positive effects on body health. The results of studies on this subject may reveal that vegans have better sugar and cholesterol balance. By providing better blood pressure control with a vegan diet, the effects of blood pressure disorders can be reduced. By reducing inflammation in the body; reduces the risk of atherosclerosis, cancer, kidney disease and arthritis. In addition, some studies have shown that it reduces the risk of Alzheimer’s disease.
Eating vegan has a positive effect on the gut microbiome, the body’s second brain. Diets rich in animal protein are associated with low levels of beneficial probiotics, known as dysbiosis, in the gut. A vegan diet produces beneficial probiotics that live in the gut microbiome along with foods with probiotics.
Does Vegan Diet Make You Lose Weight?
Vegan diet is a way of life for many people. This way of eating helps you look healthy and fit by making the most of your body with a personalized diet plan. No animal products are directly or indirectly included in a vegan diet. Thanks to vegan products and supplements taken regularly, you can save your body from excess weight in a short time.
We can answer the question of what is an ideal, healthy and conscious vegan diet as follows;
Green leafy vegetables are often consumed.
Low-carb vegetables are more included in the diet.
Valuable carbohydrates to be consumed with healthy cooking methods are taken into the body.
Protein, fat and carbohydrate balance is observed. Food items in these three groups are also consumed in a balanced way.
Fruit of the day, seeds and nuts are included in meals at regular intervals.
Packaged foods are given little place in meals.
Consumption of meat and dairy products is restricted.