In the last blog we read a lot about our ethical background and vegan nutrition in general. In a nutshell, when following a vegan diet, you should pay attention to the minerals iron, zinc, vitamins B12 and B2 and an adequate supply of omega-3 fatty acids. With all forms of nutrition there is a risk of an undersupply of iodine, vitamin D and calcium.
This week you can expect:
- The Vegan Food Pyramid
- Our top 10 vegan recipes of the month
The Vegan Food Pyramid:
Be well taken care of with a vegan diet and simply eat deliciously. A good and simple goal – thanks to the vegan food pyramid.
The vegan food pyramid proves to be a simple and everyday system for orientation for a vegan diet. The model illustrates what a balanced and health-promoting vegan diet looks like, so that theoretical nutritional recommendations can be implemented in practical eating habits. With the help of the model, one's own eating habits can be checked and improved - without any daily weighing, counting calories or nutrient calculations. So you end up with all the macro (carbohydrates, protein and fat) and micronutrients (vitamins, minerals and secondary plant compounds). The best conditions to protect yourself from food-related Diseases to protect.
„Well-planned vegan and other forms of vegetarian diets are appropriate for all stages of the life cycle, including pregnancy, lactation, early and late childhood, and adolescence." Academy of Nutrition and Dietetics (A.N.D.), ehemals American Dietetic Association (ADA).
How does the food pyramid work?
The principle of the food pyramid is simple: The vegan food pyramid consists of six levels with a total of eight food groups - which is why it is also called the food pyramid.
When evaluating and classifying the individual foods, a low energy density and a high nutrient density are usually in the foreground. You can therefore eat plenty of foods listed below. The further up you can find food, the less you should eat of it on average per day*. However, these are (up to level 6) still important for the nutrient supply.
The aim is therefore to eat food of the appropriate quality and quantity from the individual groups in a balanced relationship to one another. The individual meals can then be put together and distributed throughout the day according to personal taste, habits and individual energy requirements.
Practical implementation of the vegan food pyramid
But what does a large consumption or small amounts mean? For orientation, there are portion numbers or approximate quantities for each level. The size of a portion can usually be measured with your hands**.
Level 1: Drinks
Adequate fluid intake forms the basis of a healthy vegan diet. Six portions or one to two liters Water and other non-alcoholic, low-calorie beverages such as herbal and fruit teas or well-diluted juice spritzers should be drunk every day. When choosing mineral water, make sure it has a high calcium content (> 400 mg/l).
Coffee and black tea can also help with hydration. Adult recommendations are four small cups per day.
Level 2: Vegetables and fruits
Eating plenty of fruits and vegetables has been shown to reduce the risk of cardiovascular diseases and cancer. The reason: vegetables and fruit are ideal suppliers of vitamins, minerals, roughage and secondary plant compounds, which also have anti-inflammatory and cancer-preventing effects. In addition, vegetables and fruit with low energy content ensure a good satiety. Choose – if possible seasonal and regional – from the wide range. A large proportion of fruit and vegetables should be consumed unheated and fresh.
Three servings (about 400 g) vegetables and two servings (about 300 g) Fruit should be on the menu every day. Juices and dried fruit can occasionally replace a portion. For a good calcium supply, you should specifically select dark green (low-oxalate) vegetables such as kale, savoy cabbage, broccoli, pointed cabbage, endive, fennel, pak choi and lamb's lettuce.
Level 3: Cereals and Potatoes
Two to three meals per day should consist of cereals, pseudo-cereals, rice or potatoes, this corresponds to around four servings. Whole grain products in particular provide important minerals and vitamins, fiber and complex carbohydrates. Cereals and potatoes are also important in the vegan diet protein suppliersbut.
Highly sugared breakfast cereals, muesli mixes and muesli bars are considered sweets due to their high sugar and fat content. Even with very high-fat potato products, the fat content from level 5 should be taken into account in the portions.
Level 4: Protein products, nuts and seeds
Legumes are important sources of protein and should be several times a week to daily be on the menu. In addition to unprocessed legumes such as beans, peas and lentils, low-processed soy products such as tofu and tempeh, plant drinks and yoghurts protein supply contribute. All in all three servings of these protein products can be on the daily menu. More processed meat alternatives, e.g. B. from pure wheat protein (known as seitan), lupine protein or tofu, should only be used as much as possible once or twice a week be consumed.
In addition to protein, nuts and seeds also provide important vitamins and minerals and are rich in essential fatty acids. Due to the high energy content, they should be consumed daily but in moderation; 30 up to 60 g per dayare a good guide. Mush made from it should also be used because of the good nutrient availability make up part of that portion.
Level 5: Oils, fats and salt
The consumption of spreadable and frying fats, oils, high-fat vegetable cuisine or vegan mayonnaise should be avoided overall two to four tablespoons per day lie. Natural oils should be given preference. Flaxseed, rapeseed and walnut oil are particularly recommended because they are rich in omega-3 fatty acids.
The motto for salt is also: "Quality instead of quantity". Sea salt with iodine-containing algae additives or iodised table salt serve as a good source of iodine and should exclusively be used. Algae with a medium iodine content (e.g. noralgae) should also be regularly be on the menu.
Level 6: Sweets, snacks and alcohol
Sweets, cakes and pastries, crisps, French fries, but also ready meals, lemonades, energy drinks or sweetened breakfast cereals are among the extras. You should as well as alcoholic beverages should be enjoyed as seldom as possible, in small quantities and consciously. The guideline applies here maximum one serving per day.
movement and sport
In addition to diet, exercise also plays a role in health promotion Sport an important role. 30 minutes (or even 60 minutes) of physical activity a day has a positive impact on body weight, body composition, blood lipid levels and cardiovascular risks. So get off a stop earlier, bike, stand up while on the phone, walk around the block during your lunch break — even small changes can be a good start.
Supply of vitamin B12 and vitamin D
For the self-synthesis - the body's own production - of vitamin D in the skin, you should spend about 15 minutes a day with free skin on your hands, arms and face in the sunlight (due to the risk of sunburn, depending on the skin type, you can only stay in the sun for a limited time of the sun without sun protection are recommended). In the winter months (between October and March) or for people with dark skin in northern latitudes, taking vitamin D supplements or consuming appropriately fortified foods may be advisable.
The supply of Vitamin B12 should be ensured through the regular intake of a dietary supplement. In addition, fortified foods can be consumed, toothpaste containing B-12 or fortified mouthwash can be used.
* The intake recommendations are given per day. However, that doesn't mean you have to eat that amount every day. The goal is to achieve a balanced diet on average (weekly). For example, two servings of vegetables on one day and four servings on another day are completely sufficient.
** In the food pyramid aid infodienst own hand is used as a simple measuring aid. The advantage: your own hand is always "at hand", it grows with you or is slightly smaller in women than in men and thus takes into account the slightly different intake recommendations for different genders and age groups. One portion corresponds to:
- for large pieces of fruit such as a whole apple or a finger-thick slice of bread a full hand or palm,
- for lettuce, smaller fruit such as berries, potatoes or grain products the amount in two hands that you form into a bowl,
- for liquids, the amount of a glass that can be comfortably held in one hand.
Top 10 Vegan Recipes of the Month:
1. Spaghetti with Avocado-Pesto
for 2 portions
|1||Avocado(s), very ripe|
|40 g||pine nuts|
|2 THE||Male foal|
Working time about 15 minutesCooking/baking time approx. 10 minutesTotal time approx. 25 minutes
Dice the avocado, chop the sun-dried tomatoes, garlic and basil. Put the ingredients with the pine nuts in a blender and puree. Add olive oil and season with salt and pepper.
Stir into the spaghetti and serve.
2. Mediterranean tofu stew
for 4 portions
|180 g||Tofu - Minced|
|1 THE||tomato paste|
|1 Dose||Tomato(es), diced|
|150 ml||vegetable broth|
|something||salt and pepper|
Working time about 20 minutesCooking/baking time approx. 25 minutesTotal time approx. 45 minutes
Cut the aubergine and zucchini into cubes (approx. 0.5 cm) and add to the tofu together with the tomatoes, simmer for approx. 10 minutes. Slice the mushrooms and add them along with the Italian herbs, simmer for about 10 more minutes. Season with salt and pepper.
3. Vegan Vegetable Lasagna
for 1 portion
|3||Lasagna plate(s), depending on the shape|
For the sauce: (vegetable sauce)
|200 g||Tofu, natural|
|200 g||Broccoli, TK|
|1 THE||olive oil|
|200 g||Tomato(es), from the can|
|2 THE||soy sauce|
|salt and pepper|
For the sauce: (bechamel sauce)
|30 g||Margarine, or butter, vegan|
|250 ml||milk, (oat milk)|
|salt and pepper|
Working time about 30 minutesCooking/baking time approx. 40 minutesTotal time about 1 hour 10 minutes
Preheat the oven to 200°C.
Grease a casserole dish. Put some vegetable sauce in the dish and then alternately layer a lasagna sheet, vegetables and béchamel sauce in the dish. Finish with the béchamel sauce. Bake at 200°C for 30-40 minutes.
4. Walnut Patty Burger
for 4 portions
|100 g||Almond (s)|
|1 toe||garlic, chopped|
|3 EL, manager||Yeast flocks|
|1 THE||soy sauce|
|120 g||Zucchini, carrot or celery, grated|
|salt and pepper|
Working time about 30 minutesCooking/baking time approx. 25 minutesTotal time approx. 55 minutes
You can also eat the patties with vegetables, but they are the absolute hit on a (wholefood) bun with vegan mayonnaise, lettuce and tomato slices as a vegan burger.
5. Pumpkin Spinach Curry
for 2 persons
|1 smaller||Pumpkin(s) (Butternut)|
|400 g||Spinach, fresh|
|1 piece(s)||Ginger, 1 cm or more, to taste|
|1||Chili, fresh or flakes, amount according to heat and taste|
|2 TL||Curry, amount according to spiciness and taste|
|2 THE||oil, neutral|
|200 ml||coconut milk|
|200 ml||vegetable broth|
|salt and pepper|
Working time about 30 minutesCooking/baking time approx. 15 minutesTotal time approx. 45 minutes
Heat the oil, sauté the onion and garlic in it, add the curry, ginger, chilli and cumin and sauté, then add the diced pumpkin. Deglaze with the vegetable stock and simmer for about ten minutes until the pumpkin is almost done.
Fold in coconut milk and spinach and heat through. The spinach should just wilt. Season with salt, pepper and lemon juice.
6. Oriental stuffed tomatoes
For 3 servings
|50 g||pine nuts|
|1 TL||Coriander seeds|
|6 size||Tomato(n), ca. 170 - 220g|
|2 THE||olive oil|
|2 TL||curry powder, spicy, e.g. B. Madras curry|
|oil, for fattening|
Working time about 30 minutesCooking/baking time approx. 20 minutesTotal time approx. 50 minutes
Pour twice the amount of boiling salted water over the couscous and raisins and let steep according to the instructions on the packet. Dry-roast the pine nuts in a pan, turning until they start to smell. Leave to cool immediately on a plate.
Place coriander seeds in a mortar and crush finely. Wash and dry the mint, pluck off the leaves and chop finely. Wash the tomatoes, cut out the stalk and cut off a top. Scoop out the insides of the tomatoes with a spoon, remove the watery seeds and finely chop the flesh that has been removed and the top. Peel the garlic and press through a press. Fluff up the couscous with two forks and mix with all the ingredients. Stuff the mixture into the tomatoes.
Lightly grease a casserole dish with oil. Place the tomatoes side by side in the dish. Bake for about 15-20 minutes.
If you can't get any large tomatoes, simply fill the remaining couscous into the mold.
7. Sweet and sour tofu pan with pineapple and spring onions
for 4 servings
|4 THE||Soy sauce, vegan|
|3 THE||food starch|
|something||oil for frying|
|1 Federation||Spring onions)|
|1 Glass||Pineapple in its own juice (350 g)|
|1 THE||Apple cider vinegar, vegan|
|1 piece(s)||Ginger root, 2 cm|
|2 THE||food starch|
|5 THE||water, cold|
Working time about 15 minutesRest time about 30 minutesCooking/baking time approx. 15 minutesTotal time approx. 1 hour
Remove the tofu cubes from the soy sauce, drain thoroughly and dust with 3 tablespoons of cornstarch. Heat the frying oil in a large pan and fry the tofu cubes in it. Remove the tofu from the pan and keep warm.
Drain the pineapple pieces, reserving the juice. Cut the spring onions into fine rings and add them to the hot pan with the pineapple pieces. Stew for a few minutes.
Meanwhile, finely chop the ginger and garlic and mix with the remaining soy sauce, apple cider vinegar, and about 4 tablespoons pineapple juice. Deglaze the spring onions and pineapple pieces with this sauce.
2 Mix the cornstarch with the cold water until there are no lumps and pour into the pan. Heat, stirring constantly, until the sauce begins to boil and thicken.
Finally, sprinkle the cashew nuts over it, add a little soy sauce, pineapple juice or vinegar to taste and serve immediately.
8. Vegan tomato quiche
for 1 quiche
For the dough:
|330 g||Whole wheat flour|
|150 g||margarine, vegan|
For the filling:
|2 THE||olive oil|
|2 THE||food starch|
|1 Socket(n)||Nutmeg, freshly grated|
|something||Pepper, freshly ground|
|1 TL||Thyme, fresh|
|1 TL||Oregano, fresh|
|1 THE||Chives, fresh|
|3 THE||basil, fresh|
preparationWorking time about 30 minutesRest time about 30 minutesCooking/baking time approx. 45 minutesTotal time around 1 hour 45 minutes
For the filling, wash the tomatoes, dry well, cut in half and set aside. Puree the silken tofu with the oil, cornstarch, salt and spices to a creamy mass. Wash the fresh herbs, shake dry, chop finely and stir into the filling.
Roll out the dough on a large piece of baking paper to the size of a quiche tin + edge and slide it into the quiche tin with the baking paper. Press the dough into the mold and press the edges firmly as well. Pre-bake at 200°C top/bottom heat for 10 minutes. Then spread the filling on the dough and cover the filling with the halved tomatoes, skin side down (this way the water from the tomatoes does not soak the quiche).
Bake the quiche at 200°C for another 20 minutes and then reduce the temperature to 175°C and bake the quiche for another 15 minutes.
Let the quiche rest for 10 minutes before slicing and then serve. A small colorful salad goes well with it.
9. Vegetarian bulgur meatballs
for 4 portions
|300 g||Bulgur, fine|
|1 size||Beefsteak tomato(s), peeled|
|½||Lemon(s), fresh, juice from it|
|2 stem||Spring onions)|
|4 leaves||mint, fresh|
|50 g||Ajvar, mild|
|30 g||Ajvar, sharp|
|½ TL||Caraway seed|
|1 TL||Mint, dried|
|50 ml||olive oil|
preparationWorking time about 40 minutesRest time about 20 minutesTotal time approx. 1 hour
You now put the bulgur in a salad bowl and add the ajvar, chilli powder, cumin, dried mint and olive oil and knead the dough vigorously for about 20 minutes with the food processor. Then add the onions, spring onions, tomato, juice of half a lemon, leaf parsley and fresh mint and knead everything vigorously again until the dough is smooth. Finally, season the mixture with salt and pepper. If the mass is still too crumbly for you, just add some more Ajvar. Then you can shape the mass into cevapcici large meatballs and serve with a fresh salad.
10. My creamy, vegan peanut pan with vegetables and soy
preparationWorking time about 30 minutesRest time about 5 minutesCooking/baking time approx. 20 minutesTotal time approx. 55 minutes
Heat vegetable oil in a pan and add the granules. In my opinion, the best taste is achieved if you let the granules stew until they are really nicely browned and crispy.
Then add the diced onions, carrots and the crushed clove of garlic and also brown slightly. Finally add the diced zucchini and corn.
Deglaze everything with a mixture of soy milk, strong vegetable stock and soy sauce. Add the peanut butter (I prefer it very creamy and add 4 heaped tablespoons), pepper and chilli powder.
Put the lid on and simmer gently until the zucchini is done. If it's too thick, add a little soy milk or water. Finally taste again.
The sauce should be nice and creamy with good heat and flavor. If necessary, add some broth, salt, chilli powder or pepper. If you like it even thicker, you can of course thicken it with a little flour. A little fresh parsley provides the final whistle.
I have rice with it. If you like, you can also choose other side dishes.