From Vegetarians to Vegans: A Fish and Meat Free Diet – How Healthy Are Vegans Living?

What does vegetarian mean?

There are various strategies for adopting a plant-based diet.

  • oboracto vegetarian Avoid meat and fish, eat dairy and eggs. Most people in Germany who classify themselves as vegetarians prefer this diet.
  • Peseterian They do not eat meat, but eat fish and animal products such as eggs, milk or dairy products.
  • Ovo vegetarians don’t eat both I don’t eat meat or fish, I avoid dairy, but I do eat eggs. This diet is often for health reasons, such as lactose intolerance.
  • What You Can Do Without Lacto Vegans meat, fish and eggs. However, they eat dairy products such as yogurt, cream and cheese. Honey is also served, for example.
  • vegan Avoid animal products such as honey. In addition to eating vegan, people who live vegan also avoid leather, wool, or cosmetics containing animal products.
  • Flexitarians are people who: Change your diet. In general, cut down on meat, fish, or animal products, but not completely. According to the Federal Ministry of Environment and Agriculture’s 2020 Nutrition Report, more than half of Germans call themselves flexible.

Is avoiding meat healthy?

Apart from ecological considerations, not eating foods like meat has many health effects.

For example, AOK research found that vegetarians have a lower risk of obesity and type 2 diabetes and less frequent cardiovascular problems. However, the health benefits also stem from the fact that people who identify themselves as vegetarians are generally more likely to be healthy. B. Drink less, smoke less, and move more often.

A diet that does not contain any animal products, on the other hand, carries risks because fish, meat or dairy products provide the nutrients our body needs. Fish, for example, is a supplier of protein, omega-3 fatty acids and amino acids. Animal protein is considered beneficial because it is absorbed more quickly by the body. Plant protein also provides the necessary amino acids. A vegan diet is prone to vitamin B2 and B12 deficiency. Iron and iodine can also be difficult to absorb.

For this reason, doctors and nutrition advisors recommend that vegetarians pay close attention to their diet to avoid potential nutritional deficiencies.

Meatless Recipes

Warm Chickpea Salad

2 servings (20 minutes preparation)

  • 1 clove of garlic
  • 4 sprigs of mint
  • 4 parsley
  • 2 tablespoons lemon juice
  • 1 tbsp tahini (sesame paste)
  • 2 tablespoons olive oil
  • 3 tsp honey salt, pepper
  • 1 can of chickpeas (240g)
  • 1 Hwangchi Pepper 225g Hallumi
  • 1 red onion
  • 50 g baby spinach leaves
  • ½ teaspoon coriander and cumin
  • 1 pinch cayenne pepper
  • 1 handful of bread chips
  • 2 teaspoons roasted sesame seeds (optional)

For dressing, peel the garlic and chop coarsely. Wash the herbs, shake dry, and pick the leaves. Garlic puree with herbs, lemon juice, tahini, 1 tbsp olive oil and 2 tsp honey. Season the dressing with salt and pepper. Drain chickpeas in a colander and rinse in cold water. Cut the peppers in half lengthwise and remove the stems, slats and seeds. Wash in half and cut coarsely. Drain the halloumi and cut into cubes. Peel and dice the onion. Wash and dry baby spinach leaves. Heat the remaining tablespoon of oil in the pan. Turn the chickpeas, hallumi, bell pepper and onion over and fry for 5 minutes until the whole halloumi is slightly browned. Add the remaining honey and spices. Mix everything well and fry for a while. Season with salt and pepper. Crush the bread chips coarsely. Remove the pan from the stove. Briefly mix the contents of the pan with the spinach and bread slices and immediately divide into two plates. Drizzle over dressing and serve chickpea salad warm. Garnish the salad with roasted sesame seeds to your liking.

Lentil Soup with Kale

4 people
Based on 4 people (preparation time 25 minutes)

  • 200 g red lentils
  • 1 liter vegetable broth
  • ½ teaspoon chilli powder
  • 8 stalks of kale (or 50 g frozen kale)
  • salt
  • 3 tablespoons oil
  • 10 g glass noodles

Put the lentils and broth in a pot and bring to a boil. Mix in the chilli powder. Cover the lentils and cook over low heat until tender, about 20 minutes. In the meantime, trim and wash the kale. Remove the stem and finely chop the leaves. At the end of the cooking time, puree the lentil soup with a hand blender until smooth. Season with salt. Add the kale leaves and cook over low heat for another 3-4 minutes. Heat the oil in a large pan. Fry in batches for 1-2 seconds until the glass side rises. The soup is divided into 4 plates and served with fried glass noodles.

Millet Raspberry Muesli

Based on 4 people (preparation time 25 minutes)

  • 200g fine millet
  • 200ml unsweetened apple juice
  • salt
  • 4 tablespoons dried cranberries
  • 2 tablespoons almond powder
  • 2 teaspoons poppy seeds
  • 400 g raspberries (fresh or thawed frozen raspberries)
  • 400g tofu milk
  • 2 ½ tbsp runny honey

Drain millet through a sieve, rinse in hot water, and drain well. Put apple juice, 200ml water and a pinch of salt in a pot and bring to a boil, then add millet and bring to a boil. Cover and simmer over low heat for about 5 minutes, stirring occasionally. Then add the cranberries, cover and let the porridge rise for another 5 minutes, until the liquid is almost absorbed. In the meantime, fry the almonds and poppy seeds in a non-oiled pan over medium heat until golden brown. Then remove and set aside. Pour the poured millet porridge into a bowl. Sort the raspberries, rinse briefly and pat dry. Berry and sour milk are added to millet and sweetened with honey. Put millet porridge in 4 bowls. Sprinkle with almond and poppy seed mix and serve.

Source: Doc Esser: “Healthy Foods Rock’n’Roll”, 4 o’clock MDR

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