New Delhi: A vegan diet is known for the many health benefits it offers. Many people, around the world, now follow not only the vegan diet but also a vegan lifestyle in order to stay healthy and protect the environment. People who follow veganism do not consume any foods that are animal-based or derived from any animals. They also do not use products that contain any animal-based ingredients or products, or even cosmetics that are tested on animals.
Veganism has been touted as a wonderful, healthy lifestyle by many experts. A recent study also highlighted that the vegan diet, is in fact, a better diet plan for weight loss and heart health than the Mediterranean diet. If you wish to follow a vegan diet and do not know where to begin, here are some vegan recipes shared by Sheryl Salis, registered dietician and certified diabetes educator.
3 Vegan recipes you must try for overall health
Vegan chocolate banana muffins
Makes: 12 Muffins
Ingredients:
- Amounts
- Whole wheat flour
- 2 cups
- Banana 3 - 4 no.
- Honey - ¾ cup
- Cold Pressed Virgin Coconut Oil - ¼ cup
- Walnuts (Chopped) - 1 cup
- Cocoa powder (unsweetened) - 2 tbsp
- Baking Soda - 1 tsp
- Salt - A pinch.
Method:
- Preheat the oven to 350 F and grease the muffin tins well.
- Add the bananas in a bowl and mash it, until it becomes soft.
- Add the Cold Pressed Virgin Coconut Oil and NMR tested honey, mix well until it’s creamy.
- Take another bowl, add whole wheat flour, cocoa powder, salt, and baking soda. Mix well. Combine both the mixtures and stir gently.
- Add chopped walnuts to the batter.
- Fill the muffin tins with the batter till 2/3 rd full.
- Bake the muffins for about 25 minutes or until a toothpick comes out clean. Let it cool for a few minutes.
- While some of us are finding it debatable to find 100% pure honey, we should always check for the NMR tested label i.e. Nuclear Magnetic Resonance technology which is a global top-in-class standard testing process in German labs to certify natural honey which is 100% pure.
Vegan Alfredo Pasta
Serve: 2
Ingredients:
- 1 cup - Cashewnuts
- ½ cup - Onion
- Cold Pressed Virgin Coconut Oil - 1 tbsp
- Garlic Cloves - 4 no.
- Nutritional Yeast - 2 tbsp
- Nutmeg - A pinch
- Salt
- Pasta (Boiled) - 2 cups
- Mushroom(sauteed) - 1 cup
Method:
For Alfredo Sauce:
- Heat Cold Pressed Virgin Coconut Oil in a non-stick pan.
- Add onion and garlic and sauté it until tender and golden. Cool for few minutes and put it in the blender along with cashews, veggie broth, nutritional yeast, salt and nutmeg. Blend until creamy and smooth.
- For Pasta
- In a large pan, add the boiled pasta along with the alfredo sauce, toss and gently warm over low heat. Add the sauteed mushrooms and toss to coat.
- Garnish it with chilli flakes and parsley and serve hot!
Chilli Garlic Tofu with Sesame Broccoli
Serves: 2
Ingredients:
- Tofu (Firm) - 200 g
- Broccoli Florets - 200 g
- Cold Pressed Virgin Coconut Oil - 2 tbsp
- Sesame seeds - 1 tbsp
- Garlic Cloves (crushed) - 4 no.
- Chilli Garlic Sauce - 1 tbsp
- Honey - 2 tbsp
- Peppercorns (Cracked) - ½ tsp
- Soy sauce - 1 ½ tsp
- Salt - As per taste
Method:
- Take 200ml of water in a steamer pot. Add the broccoli florets, cover with a lid and steam until tender but still green, about 5-7 minutes and keep it aside.
- Heat Cold Pressed Virgin Coconut Oil in a non-stick pan.
- Add crushed garlic, peppercorns and salt. Sauté for a few seconds until the garlic turns golden brown.
- Place the tofu pieces (half-inch thick) in the pan and cook until golden brown from each side.
- Once done, remove the tofu pieces from the pan and keep it aside.
- In the same pan, add the steamed broccoli florets and give it a nice stir. Add the toasted sesame seeds and stir for about 1 minute and broccoli is ready.
- In a small bowl, combine chilli sauce, soy sauce and honey for the dressing.
- In a serving plate, place the Tofu pieces and Broccoli florets and drizzle the dressing over it.
- Serve hot.
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