Are you ready to take up the challenge? the Veganuary features 7 essential foods to get you started!

January is the month many of us associate with detox and recovery, but here we are at the start of 2023, a new year filled with revitalizing goals. So why not start with what you’re going to do and take on the Veganuary challenge? This plant-based diet may seem daunting, but if you look beyond lentils and quinoa, there are so many interesting alternatives that can tempt your taste buds! From spaghetti with eggplant meatballs to skillet with chestnuts and potatoes, here are 7 foods that prove that vegetarian cooking can be absolutely delicious.

The concept of Veganuary.

Giving up animal products for an entire month? Yes, it’s Veganuary. This annual global challenge, invented by the British charity Vegetarian Society, encourages people and organizations to try vegetarianism from 1 January until the end of the month. This rapidly evolving phenomenon has been embraced by millions of people, who no longer believe that the consumption of animal products is necessary to lead a healthy and nutritious life. By participating in this initiative, you will be part of a revolutionary movement that aspires to a better future for animals and the planet. And with so many tasty plant-based recipes out there, joining the vegetarian revolution has never been easier!

Simple components can be delicious dishes.

  1. chickpeas:

Chickpeas are a truly remarkable food. Not only is their nutty flavor pleasant and versatile, but these little legumes are highly nutritious and high in dietary fiber, protein, and minerals. A 100g serving of cooked chickpeas contains about 19g of protein, 7.5g of fiber or about 30% of the recommended daily allowance.

Chickpeas can easily become a mainstay of vegetarian or vegan diets due to their impressive nutritional profile. Cooking with chickpeas is also incredibly easy since they only need to be soaked overnight before boiling and can be stored in the refrigerator for up to 4 days after cooking. Finally, you can find chickpeas in many processed forms, such as hummus, falafel, flour, or spread, so you’ll never get tired of adding them to your meals! With all of these exciting benefits, it’s no wonder chickpeas have long been a favorite among health-conscious consumers!

  1. The algae:

Seaweed is a unique and fascinating form of nutrition, containing extraordinary levels of micro and macro nutrients compared to other sources. Rich in vitamins such as A, B12, E, K2 and omega 3 fatty acids, among others, seaweeds are highly appreciated by nutritionists for their balanced nutritional profile. It is an excellent source of protein made up of essential amino acids found in animal products. The high levels of antioxidants in seaweed may help protect the body from oxidative damage related to various chronic health conditions. The remarkable properties of algae make it a perfect food not only for vegans or vegetarians, but also for anyone who wants to improve their nutritional intake.

Seaweed is often found in sushi, but it can also be used to make delicious vegetarian dishes like miso soup, seaweed salad, and seaweed wraps. Making tasty french fries with green onions, mushrooms, tofu and sesame oil is also a great way to enjoy the fresh flavor of seaweed. As a bonus, most of these vegetarian recipes only take minutes!

  1. The eggplants:

Eggplants are a very unique and versatile vegetable to have in the kitchen. Not only are they rich in vitamins (C and K), minerals (potassium and manganese), and phytonutrients like anthocyanins, but they have a remarkable range of textures and flavors.

The peculiarity of aubergines is that once cooked their flavor softens and turns into something special, which allows them to complement almost all recipes of various cuisines. They can be served grilled, steamed, marinated or fried to create a multitude of vegetarian dishes. Eggplant parmigiana or quinoa stuffed eggplant are just two delicious examples! When cooked properly in a few simple steps, you can enjoy the depth and richness of this amazing vegetable in any dish you decide to prepare.

  1. Seeds :

Chia, flax and sesame seeds are a great way to add plant protein and essential fatty acids to your diet. Indeed, chia seeds contain omega-3 fatty acids, calcium, iron and dietary fiber, while flax seeds are rich in omega-3 fatty acids, antioxidants and contribute to good digestion. Sesame seeds are also rich in calcium, iron and contain magnesium and zinc.

All of these nutritious seeds can easily be added to veggie dishes for an extra nutritional boost. Try adding flaxseeds to pancakes or smoothies for a nutritious breakfast, mix sesame and chia seeds into hummus or salad dressings, or sprinkle them over tofu stir-fries! What’s more, these vegetarian dishes filled with chia, flax and sesame seeds will make your meals more inventive and mouth-watering!

  1. Chestnut :

Chestnuts are a unique food that contains a large amount of vitamins and minerals, but very little fat. They also contain a lot of dietary fiber, which is beneficial for the health of the digestive system and the maintenance of a correct weight. Chestnuts have a mild flavor that helps enhance many vegetarian dishes.

A popular Italian dish, chestnut soup, which consists of chestnuts boiled in a vegetable broth with herbs and garlic, is delicious and nutritious. Another great way to incorporate chestnuts into a vegetarian meal is to cook them with vegetables like potatoes or squash!

You can also incorporate them into stews or make a sauce by combining chestnuts with onions, garlic, lemon juice, parsley, thyme and olive oil. Whichever way you choose to cook chestnuts in your favorite veggie dishes, you’re sure to be tasty!

  1. Portobello Mushrooms:

Portobello mushrooms, also known as button mushrooms, are a variety of the large white mushroom called agaricus bisporus. In addition to their particular flavor, they are highly appreciated for their nutritional content.

These mushrooms are an excellent source of vitamins and minerals as well as essential amino acids that provide important health benefits including improved immune function, cognitive performance and metabolism, among others. Their meaty texture also makes them a great choice for vegetarian dishes, as they can replace meat dishes like tacos, burgers, and stews.

Portobello mushrooms can also be served on their own, grilled and garnished with fresh herbs, onions, garlic and spices, or used in a pan alongside other vegetables such as zucchini and peppers. They can then be stuffed into salads with beans, corn, cucumbers, avocados, and other plant ingredients for a mouthwatering vegetarian meal.

  1. Nuts :

Nuts are the perfect addition to any vegetarian dish and provide an extra depth of flavour. For example, cashews, Brazil nuts, walnuts and many other varieties have unique characteristics that make them especially valuable for cooking.

Cashews are sweet and creamy, which helps add creaminess to dishes like vegan macaroni or roasted cashew cream cheese. While nuts are packed with healthy fats, they can be ground up and used as a tofu wrap or added to salads or pastas.

As for Brazil nuts, they have a strong nutty flavor that adds complexity, while being rich in selenium, which can aid nutrient absorption in vegetarians who are deficient in this mineral due to a lack of seafood in their diet. diet.

There is truly something wonderful about the uniqueness of nuts that make them the perfect addition to any vegetarian dish and a great way to ensure nutrient density without sacrificing flavour!

* Presse Santé is committed to transmitting health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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