Vegan diet - shopping and cooking

You've probably heard before that vegan nutrition is super expensive. Admittedly, you have to dig a little deeper into your pocket for vegan meat and milk substitutes. The products are still relatively new and the demand is not that high. But it also works without. Why not try a new vegetable or legume instead of copying meat dishes one-to-one vegan with meat substitutes. We have explained to you here how to get started with a vegan diet. In this blog post you will learn how to shop and cook vegan without developing any deficiency symptoms.

The vegan food pyramid

The vegan food pyramid gives you a good idea of ​​what should end up in your shopping basket. It shows at a glance which foods should be eaten for a wholesome diet during the day. Read from bottom to top:

1. Beverages/Water
2. Vegetables / Fruits
3. Carbohydrates
4. Albumen
5. Fats/Oils
6. Extras (sweets, snacks, alcohol etc.)

The pyramid also provides information about vitamin B12 and D supplements (in months with little sun) and staying in the sun for about 30 minutes a day.

The best thing to do is find something you like from each level and write a shopping list. This is also good for your wallet, because you can use the list as a guide and are not so quickly tempted to buy something that you really didn't want to buy.

Protein without meat, eggs and dairy products?

Many worry about their protein supply when it comes to switching to a vegan diet. There are many plant-based sources of protein:

• Legumes (lentils, peas, beans, chickpeas)
• Grains and seeds (quinoa, oats, hemp seeds, nuts)
• Green vegetables (spinach, avocado, cabbage)
• Other sources (tempeh, mushrooms, tofu)

Ok, so what do I cook now?

It should usually be quick and easy - and that's vegan too. To get you started, we have selected three of our favorite, cheap and quick recipes for you

Rice with stir-fried vegetables

Ingredients (for approx. 4 servings)

• 1 medium zucchini
• 1 yellow pepper
• 1 pack of cherry tomatoes
• 1 medium onion
• 2 cloves of garlic
• 1 can of chopped tomatoes
• 250g rice
• olive oil
• Salt
• pepper
• chili flakes
• Italian herbal mix

preparation

• Cook the rice.
• Finely chop the vegetables, onions and garlic. (Or you can use a frozen vegetable mix of your choice)
• Put olive oil in a pan and lightly sauté the onions and garlic. Add the remaining vegetables and fry for a few minutes.
• Add chopped tomatoes, heat through and season with salt, pepper, chilli flakes and Italian herbs to taste.
• Arrange on a plate with the rice and bon appetit!

TIP: You can also replace the chopped tomatoes with coconut milk, the Italian herbs with curry powder and you have a new dish!

Mashed potatoes with coconut milk

Ingredients (for approx. 4 servings)

• 1 kg of potatoes
• 1 can of coconut milk
• Salt
• pepper
• nutmeg

preparation

• Peel the potatoes and boil them in lightly salted water.
• Mash the boiled potatoes with a masher or simply with a fork.
• Gradually add coconut milk and mix until desired consistency is reached.
• Season with salt, pepper and nutmeg to taste.

TIP: Spinach and/or vegetable patties go well with the mashed potatoes.

Pizza rolls

Ingredients (for approx. 4 servings)

• 1 roll of puff pastry
• 1 can of chopped tomatoes
• 1 can of corn
• 1 package of baby spinach
• Vegan Cheese
• Herbs
• Salt
• pepper

preparation

• Preheat the oven according to the puff pastry instructions
• Lay out the puff pastry and spread the chopped tomatoes on top.
• Scatter the baby spinach and corn on top.
• Sprinkle vegan cheese on top.
• Roll up and cut into individual snails.
• Off in the oven for about 20 minutes

TIP: You can of course fill the snails with anything you like. For example, we also find green, vegan pesto with cherry tomatoes delicious.

And, could we inspire you? Let your creativity run free and experiment a bit - that's where the best things come out. We also offer some great superfoods in our shop. For example, you can find barley grass powder with us, which can also simply be stirred into a sauce. Have a look!

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