Veganism is becoming increasingly popular. Often Vegan diets are followed by those who wish to maintain their health, or by those who follow animal rights ideologies.
Veganism is also often associated with environmental concerns.
Vegan diets can be hard for beginners, since there are some dietary needs that must be met that more omnivorous people simply don’t have to worry about.
Veganism can also cause some difficulties since there are generally fewer food options for Vegan dieters, especially at first. Here are ten steps beginners should take before trying the Vegan diet.
Step # 1 – Make Sure You Know How To Do It
Veganism is a type of vegetarian diet which does not allow for the consumption of any animal products. Vegan diets are commonly associated with Veganism, although Veganism is more than just a diet. Vegan beliefs can include environmental beliefs, political activism, and even health concerns due to Vegan diets being high in fruits, vegetables, legumes, whole grains, nuts and seeds.
Vegan diets often exclude such things as eggs, dairy products such as milk and cheese, as well as meats like chicken and fish. Vegan diets can also exclude honey, which some Vegan activists find exploitative due to the way bee colonies are maintained for honey production.
Veganism is a big shift from standard diets that rely heavily on meats and dairy products. Veganism can also be a challenge, since Vegan diets tend to have fewer food options. Veganism is one of the most limiting types of vegetarian diets, which means Vegan dieters should be familiar with Vegan substitutes for common animal-based foods.
Step # 2 – Learn How To Replace Dairy Products
Vegan diets do not allow for the use of meat, eggs and dairy products such as milk and cheese. Vegan substitutes for these common animal-based foods can be found in Vegan stores, or Vegan dieters can make their own Vegan substitutes at home.
Vegan burger patties and sausage links made from tofu and seitan (a Vegan wheat meat substitute) can be used as meat replacements. Vegan milk can be made from nuts such as Brazil nuts, cashews and almonds. Vegan eggs can also be made from tofu.
Vegan mayonnaise can be made with Vegan oil, lemon juice and soy milk powder. Vegan ice creams and desserts are available in Vegan stores or they can easily be made at home without dairy products. Vegan cream cheese can be made Vegan by using Vegan yogurt cultures combined with Vegan oil, Vegan milk and Vegan salt.
Step # 3 – Learn How To Replace Eggs
Vegan diets do not allow for the use of eggs. Vegan substitutes for eggs are available in Vegan stores or they can be made at home. Using a small amount of ground flaxseeds mixed with water can replace eggs in Vegan baking.
Vegan mayonnaise, Vegan egg yolks and Vegan egg substitutes are also available for Vegan dieters to use as replacements for eggs.
Step # 4 – Learn How To Replace Fish And Meat
Many Vegan recipes rely on Vegan fish or Vegan meat alternatives which can be found in Vegan stores. Vegan fish alternatives can be made by boiling water and combining it with Vegan salt, tamari sauce, onions, yeast flakes or seaweed powder.
Vegan ground beef can be made using TVP (textured vegetable protein), which is available in Vegan stores.
Many Vegan dishes rely on Vegan chicken substitutes made from seitan (a Vegan wheat meat), soy protein, Vegan egg whites combined with Vegan oil, Vegan milk powder and Vegan seasoning.
Step # 5 – Make Sure You Know How To Replicate Unique Ingredients
Commonly used Vegan ingredients can be found in Vegan stores or they can simply be recreated at home.
Many Vegan recipes rely on Vegan butter made from Vegan margarine, Vegan mayonnaise and Vegan oil.
Vegan breads are often made with Agar agar to replace Vegan gelatin which is out of the question for Vegan dieters.
Step # 6 – Make Sure You Have A Good Source Of Calcium
Many Vegan substitutes contain little calcium, vitamins B12 or vitamin D. Vegan dieters must ensure they get enough calcium and vitamins to avoid health problems.
Vegan sources of calcium include dark green leafy vegetables, sea vegetables such as kelp or dulse, tofu made with calcium sulfate (such as Mori-nu), fortified Vegan milks such as soy milk and rice milk, sesame seeds and almonds.
Vegan sources of vitamin B12 include Vegan yeast extracts, Vegan miso and Vegenaise. Vegan sources of vitamin D include Vegan fortified soy milk, Vegan margarine and mushrooms exposed to Vegan sun rays.
Step # 7 – Make Sure You Can Replicate Unique Flavorings
Many Vegan recipes rely on Vegan meat or Vegan fish flavors, so Vegan dieters must be able to replicate these flavors at home.
Vegan meat and Vegan fish flavor can be obtained as Vegan bouillon cubes, Vegan broth powder or Vegan seasoning.
These Vegan seasonings can then be used to add Vegan flavor to Vegan dishes such as soups, stews and casseroles.
Step # 8 – Make Sure You Can Replicate Vegan Desserts
Vegan desserts rely on Vegan butter, Vegan cream and Vegan milk. Vegan margarine can be substituted Vegan butter, and soymilk or rice milk can be used as a replacement for Vegan milk.
Agar agar powder (a common Vegan gelatin substitute) can also be used to make Vegan puddings and Vegan ice creams.
Vegan desserts such as Vegan cakes, Vegan custards and Vegan cheesecakes can also be made at home without the use of dairy products.
Step # 9 – Make Sure You Have The Right Kind Of Kitchen Tools At Home
Having the right tools is important when Vegan cooking because there are certain kitchen utensils Vegan dieters cannot use.
Vegan substitutes for non-Vegan cooking utensils can be found in Vegan stores or Vegan online stores.
Step # 10 – Making Sure You Can Replicate Dining Out
Eating out is easy when following a Vegan diet. Many restaurants offer Vegan menus that contain Vegan appetizers, Vegan side dishes, Vegan main courses and Vegan desserts.
Vegan menu items are usually clearly marked so Vegan dieters can easily find Vegan options on the menu.
Conclusion
By following these ten steps, Vegan dieters can learn how to go Vegan by making the transition easy and seamless.
Although it is true that Vegan cooking may seem difficult to do at first, Vegan dieters will soon get the hang of Vegan cooking and Vegan substitutes for non-Vegan ingredients. Vegan recipes can be found in Vegan cookbooks, Vegan magazines or simply online.
With a little research Vegan dieters can find out how they can make Vegan cooking simple and fun.
