Today I want to talk to you about something quite niche, which is obviously not vegan nutrition, which is growing especially in Italy, but how it is possible to follow a vegan diet without necessarily eating too many legumes. We know that doing a proper vegan diet requires a little more effort, but it’s not an impossible feat for a healthy adult. Unfortunately, however, it is always necessary to inform yourself and avoid falling victim to the marketing traps , which in the case of the vegan diet are even more insidious: many vegan products on the market are not as healthy as they are supposed to, indeed, they are often low in protein and high in fat. or sugars. On the other hand, we certainly cannot think of consuming legumes every day, also to vary the diet and make sure that it is as complete as possible of all the options that nature offers us.
Yes, we know that pasta and legumes are a complete dish from a nutritional point of view.
But can we opt for some variant?
After having seen what are the foods that a vegan athlete must introduce in his diet , and the mini guide on the most important nutrients to consider if you want to approach a vegan diet , today we see which vegan foods to focus on that do not contain legumes. .
VEGAN FOODS THAT DO NOT CONTAIN LEGUMES
1) Protein from rice, hemp, vegetables: people who do not want to overdo it with legume-based products can consume protein shakes based on brown rice , hemp, vegetable extracts and even almonds . For those who do not want to use protein powders, I recommend hemp flour and flax panel flour, which can be added in the preparation of biscuits, baked goods, homemade pasta, fillings, vegetable and fruit creams.
2) Avocado, oil seeds, cocoa, wheat germ:these four foods are vegan, of course, and can be used to vary the vegan diet both in the form of snacks (oil seeds) and for sweet and savory preparations (meatballs with wheat germ and seeds, creams with avocado). Pumpkin seeds and wheat germ contain lysine. Avocado has a very interesting amino acid profile, and in Sicily they are successfully producing the hass (small, dark) variety that you can buy on this site. 3) Dehydrated fruits and vegetables:
4) False or pseudocereals: quinoa, buckwheat, but also darnel or zizania (the real wild rice) contain a good amount of protein, many vitamins and minerals, many antioxidants. These foods are used to vary the energy intake of cereals, avoiding us from consuming too many sugars, and providing us with precious nutrients that complement a vegan diet. If, on the other hand, we want to focus on cereals, we go towards theeinkorn spelled.
5) Yogurt from fermented coconut milk: It has a strong and sour taste, but is a valuable source of probiotics, provides healthy medium-chain fats, and has proteins similar to those of traditional yogurt. Excellent substitute for soy yogurt. You can find it in organic or here.
6) Algae: algae are truly a superfood, and the dried ones allow us effortlessly to introduce more protein but also more omega3 into the diet. I recently purchased these spicy, delicious and only 28 calorie chips from Macrolibrarsi. We can also buy algae powder to enrich soups and vegetable dishes, or to prepare sauces, in order to obtain more arginine and lysine.from these preparations. I recommend: that they are organic. In case of indecision, go for the powdered spirulina algae.
7) Moringa: Moringa Oleifera has many properties, and like avocado it has a really interesting amino acid content. We can use it in powder form for vegetable creams, sweet and savory muffins, vegetable pies, smoothies.
8) Hemp-fu: this is hemp tofu, a valid alternative to that of soy. And you can also prepare it at home.
9) Chestnut flour and carob flour: these flours partially replace those based on cereals to enrich sweet and savory dishes with fiber, proteins and mineral salts.
10) Peeled Chufa:slightly sweet and with a nutty flavor, perfect as a snack, chufa provides carbohydrates but is also rich in folic acid and arginine, an amino acid that is present in legumes and animal products. You can find it here.