All You Need To Know About Veganism

What is Vegan cooking?

Veganism is a lifestyle that excludes all animal-derived foods, including meat, eggs, and dairy products. In addition, many vegans also abstain from animal-product-processed foods, such as refined white sugar and some wines. For some, veganism goes beyond just food. Many vegans also avoid clothing and other items involving animal exploitation, such as fur and leather.In line with that, it is actually easy to master the fundamentals of vegan cooking, which offers a number of unexpected advantages. One of which is the cost of home-cooked meals. It can be significantly lower than that of restaurant meals or frozen foods, and the ingredients will be fresher, tastier, and of higher quality when you prepare your meals on a daily basis.

Why do people go vegan?

There are top 3 reasons why people decide to go vegan.

• Not Wanting to Eat Meat

Vegan diets do not consume animal products because vegans believe factory farming is inhumane, while others believe animal agriculture is environmentally destructive. 

It is expected that some view veganism simply as a healthy diet that is naturally low in fat, calories, and cholesterol and high in fibre and vitamins. Still, most vegans and vegetarians are morally opposed to eating animals slaughtered for food.

• Ecological Reasons

Some individuals become vegan for ecological reasons. To support livestock and cultivate feed, animal agriculture requires vast amounts of land and water; therefore, massive land conversion for pastures and feed crops results in deforestation, soil degradation, and a decline in biodiversity. 

Furthermore, vegans believe their diet utilizes land more responsibly and efficiently than animal agriculture.

• Healthy Diet

Numerous vegans choose the diet for its health benefits alone. Although veganism necessitates dietary supplements and professional advice to meet nutritional needs, most vegans can meet their nutritional requirements without animal products.

5 Benefits of Being Vegan

1. Being Vegan Can Be Healthy

When switching to a vegan diet from a typical Western diet, meat and animal products are eliminated, which will cause you to rely on alternative foods.

A vegan diet includes whole grains, fruits, vegetables, beans, peas, nuts, and seeds. Therefore, consuming a more significant proportion of these foods can result in a higher daily intake of certain beneficial nutrients since, according to several studies, vegan diets typically contain more fibre, antioxidants, and beneficial plant compounds. 

In addition, they appear to include more potassium, magnesium, folate, and vitamins A, C, and E. However, it is still essential to choose whole plant foods and foods that have been fortified, and you may need to consider dietary supplements for nutrients that a vegan diet may lack.

2. Veganism is Great for the Environment

Veganism is environmentally friendly! Factory farming significantly impacts the high probability of deforestation, soil degradation, and a decline in biodiversity.

One thing we can avoid when going vegan is the greenhouse gas that factories emit to support livestock manufacturing and its byproducts. By eating a vegan diet, you can live a much more sustainable lifestyle, which is a simple way to help the environment.

Veganism can also help save our oceans. Overfishing, pollution, and climate change are all bad for marine ecosystems, and animal agriculture creates dead zones in the sea.

3. Veganism Can Help Solve World Hunger

According to research, if we grew our crops specifically for human consumption instead of first feeding them to farmed animals and then eating those animals, we would be able to provide food for an additional 4 billion people.

Agriculture can produce food directly for human consumption while requiring less land than other forms of food production. People who may not have the resources to create and monitor an entirely plant-based diet may not survive without the proteins and vitamins found in animal products. This helps a significant portion of the world's poor population.

4. Being Vegan ca Increase Metabolism

Diets primarily composed of plant foods are rich sources of dietary fibre, complex carbohydrates, and water from fruits and vegetables. This may help people feel fuller for longer, and as a result, their resting energy consumption will increase. 

Compared to the metabolism of meat eaters, the metabolism of people who follow a plant-based diet burns calories on average 16% faster in the first few hours after eating than the metabolism of meat eaters.

5. Can Help with Weight Loss

There is some evidence that following a vegan diet can aid in weight loss without actively focusing on reducing calorie intake. In the pursuit of weight loss, an increasing number of individuals are adopting diets primarily composed of plant foods. 

According to the findings of several observational studies, vegans generally have lower body mass indexes (BMIs). In addition, people who followed a vegan diet low in fat and fibre lost more weight than those who followed a conventional low-fat diet.

5 Asian Vegan Foods You Must Try

• Vegan fresh spring rolls with peanut sauce

The combination of mango and mint in these rice paper rolls makes for a refreshingly light dinner that's ideal for the dog days of summer. They are delicious, in addition to being wholesome, newly created, and low in calories. Also, best to accompany them with a straightforward peanut dipping sauce.

Prepare: 

8 oz firm tofu pressed for atleast 10 mins to remove excess moisture, then sliced thin

2 tbsp soy sauce or use tamari for glutenfree

1/2 tsp (0.5 tsp) garlic powder

1/4 tsp (0.25 tsp) ginger powder

Other Roll Ingredients:

4 oz brown rice pad thai noodles or 6 oz vermicelli/mai fun noodles cooked according to instruction on the package

1 cup (128 g) julienned or thinly sliced carrots

1 cup (133 g) julienned or thinly sliced cucumber or zucchini

1 cup (45 g) mint leaves or basil

1 cup (24 g) cilantro or use basil

8 to 10 rice paper wrappers

Procedure: 

1. Blend the marinade. Add tofu rectangles. Toss lightly with 2 tsp sambal oelek, Asian chile sauce, or Chinese 5 spice. Wait an hour. (You can bake marinated tofu for 20–25 minutes at 350°F (180°C).)
2. Set aside your dipping sauce. Cook, drain, and add noodles to a bowl. Toss in 2 tbsp dipping sauce. 1 tbsp sweet chile lime sauce
3. Clean your workstation and prepare a large shallow dish of warm water.
4. Soften the rice paper wrapper in a shallow dish for 30–60 seconds. Move to a clean surface.
5. Layer wrappers. Put mint or basil on the third line of the wrapper, then tofu, then julienned veggies and noodles in front, then cilantro or mint.
6. Fold the bottom rice paper wrapper over the filling. Fold the sides, then roll the bottom tight toward the top. Seal and serve. Cover until serving. Choose a dipping sauce.

• Pineapple fried rice

Homemade vegan Thai pineapple fried rice should be significantly less oily, refined sugar-free, vegetable-focused, made with brown rice, and prepared quickly for a weeknight meal! Having simple, quick, vegetable-focused recipes in one's arsenal is crucial.

This dish encourages you to combine various vegetables. You can add asparagus and snap peas, or anything that cooks quickly and is crisp-tender can be utilized. To make it spicier, add something between roasted peanuts and roasted cashews. On top of that, you can add a generous amount of Indian curry powder and five Chinese spices to give this fried rice its rich, unexpected flavour. 

Prepare: 

2 tablespoons coconut oil (or preferred cooking oil)

1 small red onion, diced

3 cloves garlic, minced

1 tablespoon fresh ginger, grated

½ teaspoon crushed red pepper (optional)

1 cup carrots, peeled & diced (or matchstick)

1 ½ cups pineapple chunks, fresh or canned

3 cups cooked rice, chilled for 6-8 hours if possible

½ cup green onion , sliced + more for topping

3 tablespoons gluten-free tamari, low sodium (sub soy sauce)

1 ½ teaspoon curry powder

½ cup frozen peas, thawed

Procedure: 

1. Mix tamari and curry powder. Reserve.
2. Medium-heat coconut oil in a big pan or wok. Sauté onions until softened.
3. Garlic, ginger, red chilli pepper flakes, and carrots. Sauté carrots for 7-9 minutes until tender. Deglaze with vegetable broth if veggies stick.
4. Sauté pineapple pieces for 4-5 minutes until slightly browned.
5. Tamari, rice, peas, and green onions. Stir often. Season to taste. Mix and heat items for 4-5 minutes.
6. Serve with toppings. Enjoy!

• Vegan Bun Chay Vietnamese Noodle Salad

If you are looking for food that is fresh, green, raw, and full of exciting textures? This is your dish! Easy to prepare and deliciously nutritious. Vietnamese Bun Salad is an excellent option for those who want to indulge in savoury flavours without feeling guilty! Indeed, a dish bursting with vibrant vegetables. This is also a perfect Asian dish for your vegan diet!

Prepare:

FOR THE DRESSING

1/4 cup rice vinegar

3 tablespoons lime juice

3 tablespoons coconut or date sugar*

2 tablespoons mushroom soy sauce - or low-sodium soy sauce

2 tablespoons freshly grated lemongrass - white part only

1 clove garlic - grated

1 to 2 bird's eye chillies - sliced (optional)

2 to 3 dashes Maggi seasoning

1 tablespoon water

FOR THE BÚN CHAY

8 ounces thin rice noodles - vermicelli-style

2 carrots - julienned

1 large bell pepper - orange, yellow, or red, thinly sliced

1 cup English cucumber half moons

1 cup cilantro stems and leaves - remove tough stem ends if desired

1 cup Thai basil leaves

1 cup mint leaves

1 cup chopped peanuts

Lime wedges for serving - optional

FOR THE CARAMELIZED TOFU

1 tablespoon peanut oil

14 ounces firm tofu - sliced into bite-sized rectangles

2 teaspoons mushroom soy sauce - or low sodium soy sauce

1 tablespoon sesame oil

1 tablespoon coconut or date sugar

Procedure:

1. Boil a big kettle of water for noodles.
2. Whisk the dressing in a small basin while the water heats. Infuse.
3. Cook the noodles according to package directions in boiling water, rinse with cold water, drain, and divide into four serving bowls.
4. Medium-heat a large skillet with one tablespoon of peanut oil. Fry the tofu until golden brown, 5–7 minutes per side. In a small bowl, melt the sugar in the mushroom soy sauce, sesame oil, and sugar while frying the tofu.
5. Pour this into the pan after browning the tofu. Cook the sauce for 1–2 minutes until it thickens. Flip the tofu to coat and adhere it to the sauce. Caramelize and stick the tofu for another minute. Toss tofu into noodle bowls.
6. Top noodle bowls with julienned carrot, bell pepper, cucumber half moons, herbs, and peanuts. Pour 1/4 of the dressing into each bowl. Serve instantly

• Chinese Lotus Root salad

This bright and cleansing Chinese lotus root salad is nutrient-dense and a lovely addition to the dinner table. Lotus is a striking vegetable to behold. With its spherical exterior and interior that appears almost lacy, it more closely resembles a snowflake than a root vegetable. However, what's good about this dish is it is vegan, gluten-free, and definitely a hit in terms of flavour and texture. 

Prepare:

1 tablespoon vegetable oil

4 ounces lotus root, peeled and sliced ⅛ inch thick

1 teaspoon granulated sugar

½ teaspoon kosher salt

½ cup water

1½ tablespoons plain rice vinegar

1 scallion, chopped

½ tablespoon sesame seeds

More kosher salt, to taste

Procedure:

1. Add vegetable oil, lotus root, salt, and 1/2 teaspoon sugar to a lidded wok or deep pan over medium-high heat. Cook for 5 minutes until the lotus root softens.
2. Stir and boil water. Cover and boil the lotus root for 5 minutes until soft but crunchy.
3. Drain lotus root into a bowl. Add the remaining 1/2 teaspoon of sugar, simple rice vinegar, sliced scallions, and sesame seeds. If needed, add salt. Serve.

• Vegan Pad Thai with Sweet Potato 

Pad Thai is traditionally prepared with fish sauce, which imparts a distinct saltiness to the dish – a no-go for vegans. However, sweet potato noodles made with a spiralizer, offer a fun twist on the traditional asian foods.

This vegan Pad Thai has all the tasty trimmings, including marinated tofu, scallions, bean sprouts, peanuts, fresh cilantro, and lime, and can be enjoyed hot or cold. For an effortless dinner, marinate the tofu, prepare the Pad Thai sauce, and spiralize the sweet potatoes the day before.

Prepare:

For the tofu:

6 oz. extra-firm tofu (half of a 12-oz. package)

1 Tbsp. soy sauce

½ Tbsp. rice vinegar

½ Tbsp. sesame oil

1 Tbsp. coconut oil, for frying

For the Pad Thai:

2 medium sweet potatoes, peeled

2 Tbsp. preserved minced radish (optional)

3 garlic cloves, minced

1 bundle scallions, tops and bottoms

1 cup bean sprouts (plus extra, for serving)

1 Tbsp. coconut oil

¾ cup Pad Thai sauce

¼ cup peanuts, chopped, for serving

Small handful of fresh cilantro, chopped, for serving

½ lime, sliced, for serving

For the Pad Thai sauce:

1 tsp. tamarind concentrate

3 Tbsp. water

¼ cup coconut palm syrup or agave

1 Tbsp. rice vinegar

¼ cup soy sauce

Procedure

1. To remove as much liquid as possible, drain the tofu and press it between paper towels (you may have to switch out the paper towels a few times). 
2. Slice the tofu into bite-sized pieces and put it in a ziplock freezer bag with the soy sauce, rice vinegar, and sesame oil. To marinate the tofu, seal the bag and smash it. Let it sit while you prepare the rest.
3. Use your spiralizer's spaghetti blade to make sweet potato noodles. In a large bowl, place the noodles.
4. In a fine mesh sieve, rinse preserved radish. Put the preserved radish and minced garlic in a bowl. 
5. Mix the preserved radish, garlic, and scallions' light green parts. Cut the green onion tops into 1-inch pieces and set aside alongside the bean sprouts.
6. To cook tofu, melt a tablespoon of coconut oil in a big, deep skillet over medium heat. Add tofu to the pan with a slotted spoon when hot (leave any remaining marinade in the bag). 
7. Cook the tofu for 4–5 minutes per side until lightly browned. Wipe the skillet and transfer it to a platter.
8. While the tofu cooks, make the sauce. Dilute the tamarind paste in a basin with water. Mix in the rice vinegar, soy sauce, and coconut palm syrup or agave.
9. Add the remaining tablespoon of coconut oil to the skillet and heat on medium. Garlic, preserved radish, and scallions' light green parts. Sauté fragrantly for 2 minutes. 
10. Toss the sweet potato noodles in the skillet with tongs to coat them in oil. Cook for 3–4 minutes until the noodles have reduced by a third.
11. Pour half of the Pad Thai sauce into the skillet to coat the sweet potato noodles. Cook, stirring often, until most of the liquid evaporates, 3–5 minutes. To avoid mushy noodles, add the second half of the Pad Thai sauce. Tender but chewy noodles are best.
12. When the sweet potato noodles are almost done, add the bean sprouts and scallion greens to the skillet. About 30 seconds later, fold the noodles over the veggies to steam them.
13. When the sweet potato noodles are soft and most of the liquid has boiled off, remove them from heat.
14. Two bowls of Pad Thai. Garnish with chopped peanuts, cilantro, bean sprouts, and a lime wedge.

Veganism is the pursuit of an end to the use of animals by humans for food, products, labour, hunting, vivisection, and any other purpose involving the exploitation of animal life that has significant effects on different aspects of society, such as the environment and human health.

FAQs

1. Is a vegan diet sufficient for maintaining a healthy body?
Vegetarian or vegan diets may be healthy, but they may be deficient in some nutrients. You might need to get creative to ensure that you consume adequate protein, calcium, iron, and vitamin B12.

2. What can I do to compensate for the potential lack of nutrients in a vegan diet?
You may want to consider food supplements containing the vitamins and nutrients your vegan diet lacks. Therefore, it is essential to be aware of the nutrients in your diet to identify any deficiencies.

To shop for your favourite grocery visit Tuk Tuk Mart!