Food Menu Guide for You Who Want a Vegan Diet

Lately you must often hear about vegan diet or diet. Some Hollywood celebrities, such as Beyonce, Miley Cyrus, Anne Hathaway, Brad Pitt, and Jared Leto have adopted this diet. Indonesian celebrities are also not left behind. Some time later the celebrity mother and child, Eva Celia and Sophia Latjuba, became Indonesian celebrities who were most active in promoting this diet on social media. This one diet is said to be good for the body, from being able to maintain a healthy heart and liver, reducing the risk of diabetes and cancer, to making your skin look young.

Hmmm, what exactly is a vegan diet?

One of the first things you must know is that the vegan diet is different from the vegetarian diet, even though both do not consume meat. Well, in a vegetarian diet you can consume other animal processed products, such as dairy products, eggs, and honey. Meanwhile, if you are a vegan diet you should not eat these foods. That is, the food you consume is plant-based, aka only vegetables and fruit.

Not only that, vegan is actually more than just a diet but also a lifestyle. Those who are vegan refuse to use and buy all animal products, for example fashion products made from leather, wool or silk. They also will not use the product if it has passed the animal testing process. This is because vegans hold the principle of crueltry free, which is anti-violence against animals. 

However, it is also okay if you just want to start adopting vegan just for diet. For those of you who want to try it, here is a food menu guide for you who want a vegan diet.

If you want to drink milk ...

You can choose non-diary milk that is organic and unsweetened. Oh yes, non-diary milk is not only vegan but lactose-free, suitable for you who have lactose intolerance problems and you who easily feel heartburn when consuming animal milk. Some of them:

Soy milk

Soy milk has nutrients that are similar to animal milk. Have the highest protein content, which is between 8 to 11 grams of protein per cup. You who like to drink coffee can use this milk. 

Almond milk

Almond milk tends to be lower in calories and sugar when compared to animal milk. Also contains monounsaturated fats that are good for your heart. You can mix almond milk and use it to make cakes.

Cashew milk

Cashew milk has a more creamy texture similar to animal milk. It's just that it tends to have a higher sugar and calorie content compared to other non-diary milk. Make sure you choose the unsweetened alias without sugar, yes.

Rice milk

Non-allergic rice milk contains vitamin B3, vitamin B6, iron, and magnesium. But, because it is made from rice, it has a high carbohydrate and sugar content and is low in protein. Just like cashew milk, also choose the unsweetened.

Oat milk

Oat milk has 4 grams of protein per serving. However, it has a high sugar and calorie content.

If you want to use butter ...

Margarine is made from vegetable oil

Margarine, which is made from vegetable oil, water, and salt. However, some margarine contains lactose and milk curd or whey which comes from animals. So, first check the composition before you consume it. This is the most suitable substitute for baking ingredients, and if you want to eat bread.

Avocado

Avocados are suitable as a substitute for butter for bread spread. Yup, avocado toast is vegan ladies!

Vegetable oil

Vegetable oil, for example olive oil, coconut oil, or even palm oil you can use as a substitute for butter when cooking.

If you want to consume protein ...

Meat is often used as the main source of protein, but actually there are many delicious vegetable proteins that can also provide nutrients that are not inferior to meat. The protein for example:

Tempeh and tofu

Tempeh and tofu made from soybeans. Tempeh is often used to make artificial meat food because of its chewy consistency, especially when made into stews or chili. Meanwhile, tofu that has a soft texture you can create as a substitute for cheese and even be an ingredient for dessert.

Seitan

Seitan or also known as wheat gluten. In texture and shape, seitan is most similar to meat. The high protein content but low in calories makes it suitable for you who want to lose weight. But keep in mind that these foods are not suitable for you who are allergic to wheat, sensitive to gluten, and have celiac disease.

Chickpeas

Chickpeas are nuts that you often find in Middle Eastern food. This food is rich in fiber and vitamins and other minerals that are good for the body, ranging from vitamin K to zinc and phosphorus. To cook, make sure you soak it in water for 8 to 10 hours.

If you want to eat snacks ...

Hey, adopting a vegan diet doesn't mean you have no choice of snacks, you know. Here are some snacks that can be your choice:

Humus

Topsoil which is Middle Eastern food is suitable for you to eat with pita bread.

Baked sweet potato

Baked sweet potatoes, aka baked sweet potatoes. Rich in beta carotene which can fight cancer.

Pop corn with margarine

Pop corn with margarine that tastes as delicious as pop corn with butter or cheese.

Edamame

Edamame, you can enjoy it by boiling or baking.

Peanut butter

Peanut butter. Although the name has the word butter, this food is made from a mixture of nuts, salt, sugar, and vegetable oil. So, it's totally vegan!