As a vegan you won’t miss anything nowadays. There’s a vegan version of seriously Everything. The only thing you leave out is torture, cruelty and unnecessary killing of innocent beings.

♥ Read my former blog posts on veganism: Vegan Feminism & Veganism – An Attitude To Life
♥ Visit HalsXBeinbruch’s and my Vegan Apparel Line ‘Ve Can Change’

 

It’s commonly known, that veganism is more than just a diet. Although it is based a lot on food choices vegans make, out if moral decisions and ethical reasons, it is as well concerning cosmetics, clothes and any other aspect of our lives.

Our diet though is the main and most important topic and for some a great barrier at the beginning. I want to answer questions like ‘What does a vegan eat all day?’ and ‘How does a vegan get all the necessary nutrients?’

For every single person, it seems/seemed almost impossible or very very hard to leave our any animal related products at the beginning (especially milk powder, gelatine, and egg can be tricky), because nowadays we find it almost everywhere, but it can be so easy if you know what to look for when looking at the ingredients on the back of a product. By doing so, you’ll create a consciousness and enrichment for what you actually put into your body. Processed foods are full of e-numbers, saturated fats and trans fats and or LDL cholesterol aka ‘bad cholesterol’ (in meat and dairy products), which causes heart diseases. Here’s an amazing video from a vegan YouTuber ‘Vegan Gains’ on cholesterol.

Source: 
US National Library of Medicine / National Institutes of Health: ‘Facts and principles learned at the 39th Annual Williamsburg Conference on Heart Disease’

Vegan Activist James Aspey in interview with Dr. Michael Klaper on a plant-based diet:

FOLLOWING A PLANT-BASED DIET & VEGAN LIFESTYLE

Since I’m eating a plant-based diet my body changed in so many ways – in good ways. Not only did my body (specifically: my year-long struggle with a healthy digestion) finally started to function right, but I also got way more body-positive and I got an overall understanding of what my body really needs combining my nutrition with an ongoing workout plan by HalsXBeinbruch. I not only started questioning the education I got at nutrition class in school (which was though 10 years ago) but also got informed on vitamins and minerals off reliable sources on the internet and through study-based videos. Since I’m living a vegan life and follow a whole-foods plant-based diet, I feel way more focused, active and overall healthy. My consciousness towards sentient beings got sharpened, which shows in my relations to my fellow human beings.

 

beautiful is plant-based vegan pink on red love plants love food animal-free animal liberation vegan foods vegan nutrition

REASONS TO GO VEGAN

Of course, there are many reasons to go vegan:
the animals, earth, health, peace, the rainforest, compassion, world hunger, freshwater, wildlife … and the list goes on. But all reasons go together into one: Vegan stands for Life of every sentient earthling. It stands for having the right to live

I recommend doing a lot of research on the topic (which I believe everyone should actually get informed of) or ask vegans who are very consciously picking and preparing their food, in order to get all the nutrients they need to avoid any deficiencies. This is a good thing though if you think about the fact, that your body functions off those nutrients and in my opinion everyone should actually know about what their body needs, what they put in and what they put on it. It is recommended that any vegan should take a Vitamin B12 supplement and Vitamin D, which is not a bad thing because both can’t be derived from plants (you can also only find in the animal flesh because it is supplemented) directly. Vitamin B12 is a micro-organism found in dirt and Vitamin D is created when in sunlight.

 

Source: Simple Happy Kitchen

 

To name a few good sources on vitamins and minerals:

  • Simple Happy Kitchen – a super cute illustrated and full of important facts on plant-based food. I highly recommend it to everyone, who loves colorful graphics and learns something important about a plant-based diet by simply looking at it.
  • The Vegan Society ‘Nutrition Overview – How to thrive on a vegan diet’ explains what vitamins your body needs in order to have a balanced vegan diet.
  • The Vegan Society ‘Nutrients’ – lists all important nutrients, which should be covered by a balanced healthy diet.

 

A vegan diet is strongly based on all kinds of legumes (because of a high natural protein source) like lentils, beans, nuts, chickpeas and ideally lots of greens like spinach, broccoli, cucumber, tomatoes, onion, carrots combined with a good source of carbohydrates for energy from potatoes and sweet potatoes (especially good of a high amount of a non-toxic beta-carotene), oats and whole wheat bread.

 

STATEMENTS & STUDIES
All studies and sources are also linked below, after my blog post

It is the understanding that humans surely can eat flesh (they evolved into omnivores and the digestive system adapted), but humans don’t have to in order to be healthy (there is no extra nutritional value). The WHO (World Health Organisation) voiced about ‘the consumption of red meat and processed meat’ (click to read). As some questions stay unanswered or only got partly answered by the WHO, it is proven in studies, that a whole-food plant-based diet lowers the risk of heart disease, strokes, cancers, diabetes etc. Both the BDA (British Dietetic Association) and the American Academy of Nutrition and Dietetics recognize that a vegan diet is suitable for every age and stage of life.

So much for nutritional facts stating that humans can easily live on a plant-based diet and therefore a vegan lifestyle, it is proven that eating animals is morally unacceptable as of the unnecessity. It has no nutritional value, as you can easily find all vitamins and nutrients in plant-based options.

beautiful is plant-based vegan pink on red love plants love food animal-free animal liberation vegan foods vegan nutrition

 

MY MOST FAVORITE MEALS

Since changing my lifestyle I’ve been cooking and preparing my food a lot, almost every single day. Of course, I get lazy and convenient at times – as I don’t always get to prepare or unexpected changes of plans happen – and I enjoy a simple meal like whole-wheat breadroll with nuts and peas, served with a hummus, sliced tomatoes, and cucumber. Here and there I love to go out to vegan restaurants in the city or order food in, which I am a 100 % sure it is vegan (which is not always the best choice concerning plastic use).

But when I get to cook or prepare my food at home, the following meals are my go-to meals. They all include so many important nutrients and/or simply satisfy your sweet tooth. You can also download the recipes as a PDF, HERE. I designed them for you. ♥

 

VEGAN SMOOTHIE BOWL
2 portions, 15–30 min. preparation time

Ingredients:

BASE
1 orange

1 ripe banana
½ avocado
1 handful of spinach
1 handful of frozen or fresh strawberries
1 teaspoon of flax seeds
1 teaspoon of chia seeds or hemp seeds (for protein and fibres)

MAIN TOPPING
1 tablespoon of amaranth
1 tablespoon of chipped coconut
1 heaped tablespoon of oats (or more if you feel like taking in more carbohydrates for energy)

PREPARATION

  1. Wash the fruits and vegetables and put them all into a kitchen blender. Add the flax and chia seeds and blend it all together until smooth and put it in a bowl.
  2. Top the smoothie with amaranth, chipped coconut and oats, or with any other toppings you prefer, like different nuts, fresh blueberries, goji berries and/or quinoa puffs.

Tip: You can basically add anything to the base or the toppings. Make sure, that it’s nicely balanced between vegetables and fruits. 

 

beautiful is plant-based vegan pink on red love plants love food animal-free animal liberation vegan foods vegan nutrition

CHANA PALAK (indian chickpea curry)
6 portions, 15–30 min. preparation time

Ingredients:

BASE
2 big cans (400 g) of chickpeas

2 regular onions 
4 cloves of garlic
800 g frozen (recommended) or fresh spinach
2 middle sized cans (400 ml) of coconut milk
6 vegan pita breads (DIY or from the supermarket)

SEASONING
curry
curcuma
salt & pepper
chili powder

PREPARATION

  1. Cut onions and cloves of garlic and sautè in a big pan (without oil or any kind of fat).
  2. Put the chickpeas together with the spinach into a food processor and mix them well and put them into the pan with the cut onion and garlic.
  3. While stirring everything together with a wooden spoon (or any other cooking spoon), add the coconut milk.
  4. Season until perfect in taste. (I know this is an imprecise detail, but our taste buds are so different from each other).
  5. Serve with freshly baked pita bread done by yourself (great recipe here) or shortly heat up premade pita in your oven. Enjoy!

Tip: put a few single chickpeas on top or gently fold in with your food. 

 

VEGAN DOUBLE CHOCOLATE PEANUT BUTTER BROWNIE
up to 12 servings, 15–30 min. preparation time

Ingredients:

BASE
2 drinking cups spelt flour

½ medium drinking cup cocoa powder (unsweetened)
1 ripe mashed banana 
½ pack baking powder
300 ml chocolate soy milk (I use the one by Alpro)
2 teaspoons birch sugar
100 g cooking chocolate (optional)

MAIN TOPPING
1 tablespoon smooth peanut butter

PREPARATION

  1. Preheat your oven at a 180 degrees Celcius while you’re putting all ingredients together into a bowl, except the cooking chocolate and the peanut butter and mix it with a hand mixer or a food processor until smooth and batter.
  2. Cut the cooking chocolate into small chocolate chunks and carefully fold in. Put the dough into a flat cake pan.
  3. Heat one tablespoon of peanut butter over boiling water or in your microwave, for a few seconds, until really smooth and draw a grid on top of the dough. Bake for approximately 15–20 minutes. Check by sticking a toothpick in to check if the dough is still gooey and stays on the toothpick. If not, your brownie is done.

 

If you find this blog post interesting, feel free to leave me a comment underneath or send me a message on instagram. Feel free to share it with a friend or family member! Also if you have any questions on a plant-based diet or on veganism, I am always happy to share what I know and have learned over the past 6 months.

 

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Sources:

YouTube: James Aspey ‘Is A Vegan Diet Healthy? Q&A w/ Dr. Michael Klaper’
Dr. Michael Klaper
The Vegan Society: ‘All the nutrient without the animal products’
The Vegan Society: ‘Expert nutrition advice’
British Dietetic Association: ‘British Dietetic Association confirms well-planned vegan diets can support healthy living in people of all ages’
American Academy of Nutrition and Dietetics: ‘Position of the Academy of Nutrition and Dietetics: Vegetarian Diets’, December 2016
World Health Organization (WHO): ‘Q&A on the carcinogenicity of the consumption of red meat and processed meat’
The Vegan Society ‘Vitamin B12’
The Vegan Society ‘Nutrients’ 
Soul in the Raw ‘Flax seeds: benefits, tips, and 3 delicious ways to eat them daily’
YouTube: Vegan Gains
What Causes Heart Disease?’
US National Library of Medicine / National Institutes of Health: ‘Facts and principles learned at the 39th Annual Williamsburg Conference on Heart Disease’

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