In short, vegetables, fruits, whole grains including brown rice, quinoa, and barley, legumes, tofu, nuts, seeds, and seasonings. And despite how limited the aforementioned choices may appear to you, they are plenty to create delectable combinations and provide you with the protein, vitamins, minerals, and trace elements you require without having to worry about the negative consequences associated with eating red meat. But how can you successfully and simply swap out the foods that you are accustomed to eating on a traditional diet?
Instead of meat and poultry
You can get the protein from a variety of amino acids through chickpeas, white beans, black beans, which you can also add as puree to sandwiches and burritos, if you don't want to consume them constantly in the classic way.
Also, oatmeal, quinoa, buckwheat, known as pseudo-cereals, you can add to risotto, salads, soups, broths, marinades and tacos.
When making a "steak" or "patty" for a burger, portobello mushrooms and eggplant work well as meat replacements.
Tofu or soy bean tempeh: You may create tofu casserole, au gratin with mushrooms and tofu, ground it into soups, marinade it in soy sauce, and more.
Instead of eggs
You may substitute crumbled tofu for the eggs in scrambled eggs and add the customary veggies and seasonings. Chickpea flour that has been soaked in water, soy yogurt, black salt, and grilled veggies can also be used to make an omelette. It is now possible to use oats, slices of bread, flaxseed, chia seeds, mashed avocado, and applesauce in recipes that traditionally required eggs to "set."
Replacing eggs
FOR DESSERTS
1 egg, 1/4 cup oats, 1/2 banana, 1 tablespoon ground flaxseed, 3 tablespoons water, 1/4 cup silken tofu, and 1/4 cup applesauce make up this recipe.
IN DAILY COOKING
1 egg is equal to 1/4 cup cooked oats, 2-3 tbsp. tomato paste, 1/4 cup mashed potatoes, or 1/4 cup sweet potatoes.
Instead of cheese
Again, there are many of processed plant-based cheese choices available. Tahini or cashews, which you will have soaked and beaten beforehand, may be used in recipes in lieu of cheese, but you can also make your own vegetarian cheese.
Instead of fish
Keep in mind that fish serve as "mediators" for obtaining the essential 3 fats, which they also consume from algae. So what could be healthier for us to directly ingest fat than seaweed itself? If you're pregnant or have thyroid disease, seek professional advice before making your own sushi using rice, avocado, and cucumber. You may also take supplements made from seaweed. If you still decide against taking a supplement, include a range of omega-3 fatty acids in your diet, such as those found in walnuts, flaxseed, chia seeds, hemp seeds, and tahini, which meet the daily requirements for three.
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