Of the many different diets, many people believe that a vegan way of eating is the strictest. The gentlest. The most joyless. That’s not true, of course. But why do they have this idea? Because most carnivores can’t imagine enjoying a meatless meal. But meat – and other non-vegan foods, such as poultry, fish, eggs, dairy and honey – is not what makes a dish taste great. It’s texture, fat, acid and umami. (Umami is the savory, meaty taste you get from foods like mushrooms, tomatoes, and soy sauce.) “I always try to use those elements,” says Ryan Toll, co-owner and chef of The Wild Cow, a vegan restaurant. in Nashville. “What makes good vegan food is what makes good food in general.”
What can I replace meat with in a meal? You don’t need meat, but you do need protein. Among the many things it does for you, protein is satisfying and prevents you from rooting in the fridge an hour after the last meal.
Without animal protein, vegans should aim to get the recommended amounts – about 7 grams for every 20 kilograms of body weight per day – in other ways. “There are all kinds of protein-rich vegan products,” says Kathleen Zelman, RDN, MPH, host of the True Health Revealed podcast and former director of nutrition at WebMD. “Quinoa has protein. Legumes, seeds and nuts are a good source. Vegetables have protein. Even fruits have a very small amount. ” There are also many high-protein meat substitutes and they have their place, but they also tend to be highly processed. The other advantage of focusing on protein sources such as beans, lentils, seeds, nuts, whole grains and vegetables is that they are high in fiber. “Fiber fills you up and leaves less room for extras,” says Zelman, who created the recipes below. A high-fiber diet is also good for the “good bacteria” in the gut.
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