Vegan—the word means more than just the rejection of products of animal origin. For many people it has become a lifestyle choice to feed solely on plants. Saving animals from exploitation is one part of this, and so are issues of climate protection and feeding the world. In comparison with many plant foods, animal products are associated with significantly higher energy consumption. About one third of the contribution that a family makes to global warming is caused by their food!
Not least however there are also health aspects that are making the vegan diet increasingly popular. Even a short term change may achieve miracles in terms of wellbeing. People feel fitter and have more energy.
Eating a vegan diet does not just mean giving up meat and fish, but giving up any animal product, which includes for instance milk, eggs, and honey. The substances that these foods contain—some of which are important to the body—often can be replaced with alternative foods. With a strict vegan diet, great care should be taken to ensure an adequate supply of iron, calcium, iodine, zinc, and Vitamin B12.
However, anyone who chiefly associates a vegan diet with giving things up will learn better in this book. There is a large range of delicious foods that is suitable for vegans. Many of them are presented here, with details of what they contain and how they can be used.
Nowadays it is almost impossible to imagine the vegan kitchen without smoothies. Through their concentrated wealth of vitamins, minerals, and fiber, plus secondary plant substances, they can completely replace a whole raw food meal in the twinkling of an eye, and the ease of transporting them makes them perfect for a vegan diet in the workplace. The wealth of variations means it is possible to enjoy satisfying smoothies every day, for breakfast and also for lunch and dinner—and completely without having a guilty conscience. Thanks to their smooth consistency these colorful all-rounders made from fresh, natural, and seasonally variable ingredients are not only beneficial and easily digested, but also extremely health-giving thanks to their wealth of vital substances. They are thought to lower the risk of developing diet-related diabetes, high blood pressure, or suffering a heart attack. For people who “don’t do” mornings they are particularly important: they provide energy for the whole day! A lot of people therefore choose smoothies as a healthy substitute for coffee. No wonder then that even non-vegans long ago discovered for themselves this delicious, low-fat drink. Children too love the colorful mixtures of fruit and vegetables.