Healthy and Vegan Snacks: If breakfast and snack times are where you tend to stray from a good diet, know that there are many quick and easy recipes worth trying, suitable even for those who are always on the move.
Why vegan? We had it explained by a doctor who is one of the leading experts on the subject. Keep reading to find out which common myths she helped us debunk.
What you need to know about the vegan diet
“Low environmental impact and maximum health benefits”: according to Dr Silvia Goggi (specialist in nutritional sciences), the advantages of a 100% plant-based diet, which she herself has adopted for almost 10 years, are beyond doubt.
That the elimination of all foods and derived products of animal origin is an ethical, health or environmental choice, in any case, it must always be adopted with appropriate precautions and under medical consultation.
Above all to avoid nutritional deficiencies, which, as the doctor explained to us, can also be caused by an omnivorous diet: “Any unbalanced diet leads to deficiencies, whether omnivorous, vegan or vegetarian.
If you choose to become vegan, the important thing is to develop an eating plan that includes and correctly combines all plant groups. This is why cereals, legumes, fruits, vegetables, nuts and seeds should never be lacking. »
SO, Is it possible to say goodbye to meat and animal proteins without risking your health? According to Dr Goggi, one of the first promoters in Italy of a 100% plant-based diet, the answer is yes: “There is no danger; in fact, there is now an abundant literature on the prevention and treatment of major chronic diseases.
A very common mistake is to make comparisons and, for example, compare chickpeas with meat. It is clear that these are different foods; it makes no sense to compare the protein content of individual foods.
But what matters for getting enough protein is that the plant food groups are eaten throughout the day and the protein will come naturally.
And then just look at the Mediterranean diet pyramid: the base is entirely plant-based, so it’s obvious that even omnivores get most of their needs from plants.
However, it is important to think about taking vitamin B12 with supplements, because it is not present in sufficient quantity in any vegetable.
On the benefits that come from giving up meat, eggs, cheeses and all products of animal origin or derivatives, the doctor explains further: “The vegan diet helps with bowel regularity after just a few days because it maximizes possible fiber intake and provides more clarity because it contains less saturated fats which make the blood thicker and therefore circulation slower.”
And she adds: “In the long term, a plant-based diet has its effects in terms of prevent diabetes, heart attacks, tumors and high blood pressure.“
Overnight Oatmeal with Apples and Cinnamon in Oat Milk
Ingredients:
220g unsweetened oat milk
50g oat flakes
150g apples
20g almonds
½ teaspoon of cinnamon
Preparation:
For the base, mix the oatmeal with the oat milk in a large, tightly sealed jar or glass. Let sit in the refrigerator overnight.
The next morning, add the peeled and diced apple, cinnamon and almonds chopped with a knife and serve. This quick vegan recipe will help you save time while still getting all the nutrients you need for an energy-filled day.
Dried fruit and nut bars
Ingredients:
150g dried figs
130g dried blueberries
150g almonds
15g chia seeds
15g whole flax seeds
40g dark chocolate
Salt to taste
Preparation:
Place all ingredients except the chocolate in a blender (soak the figs in hot water for 10 minutes before chopping). Grind until you have a workable but still grainy mixture.
With light pressure with your fingers, it should compact without crumbling.
Spread the mixture in a square or rectangular cake mold, leveling it using a spatula. Leave to compact in the freezer for 20 minutes, then using a knife cut the bars. If you wish, you can decorate each bar with dark chocolate melted in a bain-marie.
These vegan bars are a great alternative to store-bought bars, which contain many additional unhealthy ingredients.
Carrot and almond energy balls
Ingredients:
120g oatmeal
8 meetings
80g almonds
1 carrot
1 lemon
½ teaspoon vanilla powder
Preparation:
Put the dates, almonds, oats, carrot, lemon zest and juice, and vanilla in a blender and grind until you have a workable but still grainy mixture.
Using a small amount of the mixture at a time, form balls using your hands. Try not to eat these delicious vegan balls in one sitting…it will be difficult!
Chickpea and Rosemary Flatbread
Ingredients:
100g chickpea flour
100g all-purpose flour
8g fresh yeast
½ teaspoon of sugar
4 sprigs of rosemary
100g of water
2 tablespoons of extra virgin olive oil
Salt to taste
Preparation:
In a bowl, activate the yeast with 40g of water and the sugar, then mix. Add the flours, activated yeast, chopped rosemary, salt and the rest of the water.
Knead with a spoon and add the olive oil.
Knead vigorously with your hands for about 5 minutes. Leave the dough to rise in the bowl for at least 2 hours in a warm, dry place (for example covered with a cloth in the oven with the light on).
Divide the dough into 4 equal parts and form balls which you will place in a baking dish covered with parchment paper and flatten them with the back of a spoon, giving each ball a rounded shape.
Make small depressions by pressing gently with your fingers and season with more chopped rosemary and, if you wish, a few grains of coarse salt.
Bake the flatbread in a static oven at 220°C for 10 minutes.
**WFPB: The vegan diet to lose weight and detoxify**
**Try Gwyneth Paltrow’s 5-Day Detox Plan**
