A vegan or plant-based diet excludes all animal products, including meat, dairy, eggs, honey, and more. Following this diet can be highly nutritious. It may even help reduce the risk of certain diseases, improve heart health, protect against cancer, and lower the risk of diabetes. It’s also beneficial in weight loss. This way of eating tends to be high in vitamins, minerals, and other nutrients and low in saturated fats. Here’s how to eat a healthy vegan diet, along with some delicious vegan recipes.
How to Make Healthy Vegan Food
Healthy vegan food doesn’t have to be boring. Instead, nutrient-dense, plant-based food can keep you satiated and deliver an abundance of fiber, protein, vitamins, minerals, and other nutrients. Plus, you can recreate vegan versions of your favorite foods, such as pizza, mac and cheese, buffalo wings, tacos, and so much more. Not only will you work toward improving your health, but a vegan diet can also help you reduce your carbon footprint and have a positive impact on the environment.
There are some things you need to pay attention to on a vegan diet. For instance, vitamin B-12, which protects the nerves and red blood cells, is mainly present in animal products and typically needs to be supplemented on a vegan diet. Vitamin D helps strengthen the bones and teeth and is typically found in meat and dairy products. Omega-3 fatty acids are important for heart, eye, and brain function. While they’re typically found in fish, seaweed and algae also contain essential omega-3s. Iron is important for blood health. Instead of getting their daily intake from meat, vegans can turn to beans and dark leafy greens. Calcium helps build strong bones. Eating tofu, tahini, and leafy greens will help increase your calcium instead of relying on dairy products. You’ll want to discuss with your doctor to see if you need to be taking any supplements before you switch over to a vegan diet.
Top 10 Healthy Vegan Recipes
Are you looking for some healthy vegan recipes that are totally delicious? We’ve gathered up ten healthy vegan recipes that prove going vegan doesn’t have to be boring:
Choose this delectable bouquet filled with fresh fruit. It comes with pineapple daisies, cantaloupe, honeydew, strawberries, and more, all beautifully arranged in a keepsake ceramic container.
2. Slice Of Sweet Fruit Platter
Made with only the freshest fruit, including sliced pineapple, strawberries, cantaloupe, honeydew melon, and more, this platter provides plenty of yummy vegan bites. A fresh pineapple daisy tops the whole platter off.
These buffalo bites replace chicken with crispy cauliflower. They’re topped in an addictive buffalo sauce made with panko breading, garlic powder, onion powder, paprika, and buffalo sauce.
Looking for a vegan take on your favorite comfort food? This recipe tops organic corn chips with vegan lentil taco “meat,” vegan nacho cheese made with blended cashews and spices, and tomatoes and onions.
5. Vegan “Tuna” Salad Sandwich
Partially crushed chickpeas and a dressing made of tahini, mustard, and vegan mayonnaise combine to create a salad that’s remarkably similar to a tuna salad. Eat it on top of homemade whole grain bread.
6. Curried Lentils With Sweet Potatoes and Swiss Chard
This recipe combines a plethora of fresh veggies with lentils to create a satiating dinner that will keep you full all night. It’s made with onion, garlic, sweet potatoes, Swiss chard, lentils, and a sauce made with garam masala, curry powder, and a jalapeno pepper.
Jackfruit cooks up to a consistency that’s remarkably similar to pulled pork. This recipe calls for corn tortillas filled with jackfruit cooked with plenty of BBQ spices and topped with avocado, cilantro, cabbage, and vegan sour cream.
This butternut risotto recipe features tender, caramelized butternut squash amidst creamy risotto. The “cheesy” sauce is made with raw cashews and nutritional yeast, as well as vegetable stock and dry white wine.
9. Vegan Meatballs with Marinara Sauce
These mushroom, flaxseed, walnut, and green lentil vegan meatballs pair perfectly with the easy-to-make marinara sauce. They’re delicious all on their own or paired with your favorite pasta.
Made with pinto beans, hominy, tomatillos, and jalapeno, Pozole Verde is a hearty and delicious Mexican dish. Somewhere between a soup and a stew, it’s smoky, spicy, and rich in flavor.
These recipes prove that healthy vegan food is far from boring. You can fill your days with plenty of healthy and delicious meals that will have you going back for seconds and maybe even thirds.
