Many people, refusing the use of animal products, don't think of their replacement with vegetable analogs. As a result their food is monotonous and poor, besides can do considerable harm to health.
Instruction
1. Most of nutritionists agree in opinion that at refusal of meat the people first of all begin to feel the shortage of amino acids. Vegans consider that the organism of the modern person is overloaded with proteins and doesn't cope with their quantity. Nevertheless the main source of protein at a vegetarian or vegan diet can be considered various bean cultures. They need to be included in a diet to compensate lack of fish and meat. In the Georgian, Indian and Mexican cuisines there are many most interesting dishes from bean cultures, with their help it is possible to diversify the diet easily.
2. Speaking about beans, it is necessary to mention soy, soy protein is acquired much more simply, than any other. Most of vegetarians and vegans actively use the products made on its basis. Soy meat, caviar, cream, ice cream, mayonnaise and many other things allow to diversify a diet. Separately It should be noted a soy cheese of tofu. There is a set of types of this cheese - from soft almost cottage cheese grades to extremely firm, similar to parmesan. Tofu has no pronounced taste and perfectly absorbs aromas. So, if to fry it with leaves to a hole, its taste will bear very a strong resemblance to fish.
3. Seytan — a product extremely popular among vegans and vegetarians. It is made of the wheat flour processed especially. As a result of difficult processing as a part of a seytan there is only a pure protein. From it it is possible to cook pilaf, schnitzel, beef Stroganoff and other dishes.
4. If you only passed to a vegan or vegetarian diet, refuse usual white flour as it is extremely heavy product which use can cause unpleasant consequences. But you shouldn't neglect porridges from the crude grain — buckwheat, oats, a rye, wheat or a flax. Add to such porridges of berry, fruit and dried fruits. By the way, not only dried apricots and raisin, but also a melon, mango, a lychee, a papaya and others which contain huge amount of useful substances concern the last.
5. Sources of proteins and useful minerals are nuts. You shouldn't eat them in too large numbers as it is very nourishing and greasy food, but in reasonable volumes they have to be present at a daily diet.
6. Don't neglect various vegetable oils, you remember that besides olive and sunflower there are still linen, sesame, mustard, palm also many others which part necessary vitamins and saturated fatty acids are.