Times have changed over the past decades and so have nourishment. There are many reasons why people are not only increasingly worried about their physical and mental health but also about their dietary habits. No doubt, having to deal with so many responsibilities at once can represent a real race against the clock. Making good use of every minute is a priority, so how can we prepare healthy dishes without using animal products or wasting too much time in the kitchen?
However, it does not matter if you are an experienced cook or know just the basics of cuisine. As a fact, you may be interested in veganism or only want to lead a healthier day-to-day routine and reduce your consumption of meat, dairies, and other animal origin products. Moreover, there is a broad scope of delicious culinary alternatives to these edibles that will keep you away from processed or fast food.
Vegan meals, what can I eat?
Vegan meals’ list ranges from snacks, salads, sandwiches, burgers, and even desserts. And the best of all, they are effortless and fun to prepare! Your body will thank you, and with physical well-being comes a more relaxed psyche. Go ahead and take a look at the wonders of these vegan options. You will not regret it!
Check out these two vegan recipes for beginners
One of the basics of vegan meal plans is salads, and as you can imagine, there are as many varieties as ingredients available out there. Let’s talk about easy vegan recipes. Have you heard of warm salad made of quinoa and vegetables? A curious fact, quinoa is not a cereal but a pseudocereal. In other words, it is not a cereal, neither a grass, but people consume it as a cereal anyways. Quinoa is very rich in proteins and a perfect choice for our meals!
Items you need to prepare it:
One cup of quinoa; 1 lemon (extract its juice); a can of sweet corn; ½ green pepper and ½ yellow pepper; 1 zucchini; an avocado; ½ onion; a handful of coriander; extra-virgin olive oil, salt, and pepper (these three ingredients to taste).
- Follow the instructions in the envelope to properly cook quinoa; then, drain it for the first time and wash it out with cold water. Afterwards, remove exceeding water for the second time.
- As quinoa is cooking, mix the lemon juice with three tablespoons of salt, oil, and pepper in a bowl. You can later add more of these if you feel like doing it.
- Then, dice the peppers, zucchini, and avocado and chop the onion in thin slices.
- Proceed to heat a non-stick pan and add a spoon of oil.
- Gently fry both the peppers and zucchini until tender, add salt, and place them in a big bowl.
- Add the sweet corn, quinoa, avocado, onion, coriander, and lemon juice. Mix it all and voilà! It is ready to go straight to your hungry belly.
Vegans love snacks. And you will enjoy them too.
Among some of the most common veggie snacks, we find guacamole and hummus. You can also elaborate some dipping sauces such as mayonnaise made of carrot —yes, carrot — and vegetable pâtés such as baba ganoush, a classic of Mediterranean and Arabic cuisine which consists of a paste prepared from mashed eggplant. And guess what, they are the perfect combination of delicious and healthy.
To make a tasty mayonnaise made of carrot, you only need 500 g of steamed carrots and their cooking liquid; 1 garlic clove; the juice of ½ lemon; 2 tablespoons of oil; and a pinch of salt. Then blend the steamed carrots and the garlic clove, adding as much cooking liquid as needed to make a cream. Add lemon juice, oil, and salt and place it in a bowl. Yummy!
Baba ganoush, an exotic vegan option
On the other hand, if you want to prepare a succulent baba ganoush, you have to get the following ingredients:
Three small eggplants; one tablespoon of tahini; 1 lemon; a garlic glove; one teaspoon of ground cumin; 4 tablespoons of extra virgin olive oil; salt, and some fresh parsley.
Cut the eggplants in halves. Then make some diagonal cuts on the inside without reaching their skin, add some salt and olive oil. Next, place them on a plate and make use of the microwave to cook them for 12 minutes at a power of 800 W. If they are too big, some extra minutes may be necessary. Cook them until tender.
Later on, let the eggplants cool down and scratch their flesh with a spoon. Add the tahini; garlic clove; lemon juice; and the four tablespoons of extra virgin olive oil. Blend everything for some seconds —the idea is to mix everything, not to liquefy the ingredients—. Finally, add ground cumin; salt; and top it with parsley and some more olive oil. Boom!
What about vegan desserts?
Is there anything better than a mouthwatering dessert after a good meal? Here you have one of the best and fastest vegan desserts: the seven minutes vegan mug cake. Surprisingly, to prepare this chocolate delicatessen, no eggs are needed!
Dry ingredients needed:
Three tablespoons of whole-grain flour; 1 teaspoon of white or coconut sugar; a tablespoon of bitter cocoa powder; ½ teaspoon of baking powder, and a pinch of salt.
Wet ingredients needed:
Three tablespoons of melted coconut oil —or any other tasteless oil—; 3 tablespoons of water or plant milk; ½ teaspoon of vanilla essence; ½ teaspoon of wine or apple cider vinegar.
Preparation: In a mug, combine all the dry ingredients. Then add the wet ingredients and mix everything once again until you get a homogeneous mixture. Bake everything in the microwave at mid to full power for 1 minute and a half or until it is ready.
The mixture of flavors you can get from these recipes is extraordinary, and they will only take a few minutes of your time. Most important of all, they do not contain saturated fat or any other processed ingredients —thumbs up for good nutrition!—.
More recipes here: https://www.pcrm.org/good-nutrition/plant-based-diets/recipes