What Do Vegans Eat

Just how restrictive is the vegan diet and exactly what do vegans eat? Many people wonder whether it is possible to enjoy a well-balanced and satisfying vegan diet. There are, however, a variety of foods suitable for vegans that provide plenty of nutrients and interesting variations.

Many people are aware of the advantages of a vegan diet, but are hesitant about becoming vegan because of the restrictive nature of the diet. Vegans do not eat any animal products (including fish) or by-products. A vegan diet, though, is not just restricted to a few boring vegetables or tasteless lentils. A rich variety of foods are perfect for a vegan lifestyle.

The reason the diet appears restrictive to many is that they view it according to what vegans can't eat, instead of approaching it from the other point of view which considers all the products that a vegan can eat. With the second mindset, the diet looks a lot more positive. A vegan can eat a rich diet based on vegetables, fruit, nuts and pulses and many interesting vegan products.

Difference Between a Vegetarian and Vegan Diet

When people ask "what do vegans eat?", they often want to know the difference between a vegan and vegetarian diet. Both vegetarians and vegans do not eat meat or fish. The main difference is that vegans do not eat any animal by product. The main food group involved is dairy. Vegans do not consume milk, cheese, eggs or products that contain these foods. The other food that vegans do not consume is honey.

What do Vegans Eat?

A vegan can eat a wide and varied diet using natural foods such as pulses, nuts and vegetables. In addition to these, there are a number of other interesting and varied products suitable for vegans. These add a range of exciting and healthy possibilities to a vegan diet. These products include:

• Tofu – tofu is made from soy beans. It is created much in the same way as dairy cheese. Soy milk is curdled and the curds made tofu. Tofu is naturally high in protein, low in carbohydrate and very low in fat. Tofu is versatile and cooked in many ways. It can be chopped up and fried as a snack, made into dishes such as tofu burgers or pate, marinated and used in salads, and can even be used in desserts. It is possible to make tofu at home and, when created from soy beans rather than purchased soy milk, this can be an economical alternative.

• Soy milk and yogurt – these are used as an alternative to dairy products and are widely available. Soy milk is relatively straightforward to make at home. Soy milk can also be bought in powdered form, for those who use small quantities.

• TVP – TVP or textured vegetable protein is typically created from soy beans. This is a manufactured product that is formed into shapes that mimic typical shapes of meat, for instance ground 'mince' and larger chunks. TVP is dehydrated and it is simply rehydrated and added to sauces or other ingredients. TVP is usually available unseasoned, however seasoned versions are available. Vegans need to check that the seasoned versions do not use any non-vegan ingredients (for instance cheese powder).

• Tempeh – tempeh is made from fermented soy beans. While this is not an attractive description, the end result is a tasty and 'nutty' textured treat. Tempeh is often sold sliced and can be eaten as it is, fried and served 'burger style' or chopped into smaller pieces and used in traditional recipes as a substitute for meat. Tempeh is simple to make at home using a starter culture and cooked soy beans.

• Seitan – seitan can be purchased ready made or made at home. It is made from wheat gluten which is basically flour with the carbohydrate removed. This leaves the gluten which is what gives flour its 'stretch'. When mixed with water, gluten assumes a soft, rubbery texture which is perfect for making into a variety of vegan products. The gluten is flavored and boiled. Some people cook the seitan in flavored stock to give it taste, others flavor the gluten before cooking and some people use a mix of the two. The finished seitan can be used as an ingredient in other dishes or can be fried or roasted, or eaten straight from the pan.

Special Vegan Foods

There are a wide variety of special vegan foods. These include vegan cheeses, which are created to taste similar to dairy cheeses and vegan ready meals. These products are a good replacement for dairy and meat products and are ideal for someone starting a vegan diet.

Products to Watch Out For

A number of products that may appear vegan at first glance, on closer inspection contain items such as dairy products. Vegans need to be aware of 'hidden' ingredients that make products unsuitable for their lifestyle. These include:

• Bread that might contain milk or eggs
• Natural drinks flavored with honey
• Seasonings such as cheese powder
• Vegetable soups that are 'enriched' with dairy cream

Checking labels quickly becomes second nature to a vegan to avoid potential pitfalls.

A Note About GM Foods

Many vegan foods are derived from soy beans. Vegans may want to establish whether the soy beans have come from a non GM (genetically modified) source. Genetically modified foods, and the issues surrounding them, are often a concern for vegans and people interested in green living.

If you are interested in a more specific answer to the question, "What do vegans eat?" then, take a look at vegan meal plans for menu ideas. You may be surprised and the wide range of selections.

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