From daily-sun.com
By Mohammad Mahmudur Rahman Niaz
I did not even know that there was such a thing as veganism. I came across terms like dairy free or lactose free coffee-mate creamer and plant-based sausage patty in a restaurant in the USA. Certainly, I was stunned to find a plant-based burger using pea protein, beet powder and engineered yeast, similar to the very burger. I also noticed that these types of foods are gaining popularity.
The term "vegetarian" has been in use since around 1839 to refer to what was previously described as a vegetable regimen or diet.
Vegetarianism can be traced to Indus Valley Civilization in 3300-1300 BC. Every year, 1st October has been observed as World Vegetarian Day since 1977. The concept of observing the day was introduced by the North American Vegetarian Society to raise awareness about the benefits of vegetarianism. Some of the world’s most famous vegetarians were Leonardo da Vinci, Mahatma Gandhi, Franz Kafka, Leo Tolstoy, Albert Einstein, and Bernard Shaw. Veganism is the practice of abstaining from the use of animal products, particularly in diet. An individual who follows the diet or philosophy is known as a vegan. The word is based on "the first three and last two letters of 'vegetarian'.
Vegans also reject clothing made from animal products like leather or furs and products developed using animal testing, and they do not visit places where animals are used to entertain the public. Food items that are not permitted on a vegan diet include eggs, milk, meat, poultry, and fish. At present, the countries where vegetarianism is most widespread are thought to be India, Australia, Argentina, Brazil, Mexico, Taiwan, and the UK. In these countries, 10-30% of the population are vegetarians or vegans.
Any unprocessed plant food is vegan food. This includes fruit, vegetables, nuts, seeds, beans, and legumes. Immediately after going vegan, some people experience discomfort due to the increased consumption of fibre, while others have reported better energy levels. Doctors opine that if someone has atherosclerosis or arterial hypertension, they should not eat too much meat. If their acidity is elevated, vegetarianism can be beneficial. Vegetarianism can also be a remedy for gout and kidney stones.
Meat consumption is also a risk factor for diseases of the cardiovascular system. The more red and processed meat is eaten, the greater the risk become. For these reason, people search for meat substitutes that resemble actual meat in terms of taste, flavour and appearance but are healthier than meat. Meat substitutes had been made in China during the Tang dynasty that ruled from 618 to 907 AD. They also made mock duck using seitan. Seitan is also known as ‘wheat meat’ and it is very high in protein. Soy curls are dried fleshy strips made completely from soybeans. Once rehydrated, they taste very similar to chicken, making them the perfect choice for a stir fry. They are also super quick and easy to cook. Special rice papers, seitan or wheat gluten, beans, jackfruit, lentils, mushrooms or vegetables and various soy products can be used to make plant-based meat. To give the food a similar flavour to its animal-based counterparts, plant-based meats are usually filled with various spices, and sometimes oil to mimic the high fat content in animal products.
Few vegan substitutes for beef are discussed below.
I. Seitan: It is mainly made from gluten from wheat. Seitan comes in different textures and sizes. For instance, seitan powder or ground seitan is great to make vegan sausage, while seitan blocks can resemble the whole beef cut in baking or roasting recipes. Seitan, is a meat substitute made mostly out of gluten, which is the protein in wheat. Turning gluten into dough and cooking it is very easy.
II. Tempeh: Tempeh is another option that can be easily found in markets. It is made from fermented soybeans. Tempeh is considered more nutritious than tofu. Due to the neutral flavour, it can be seasoned and cook with anything to achieve the desired taste.
III. Tofu: It is inexpensive and rich in protein, but low in calories. This popular meat substitute is widely used as an alternative to pork, chicken, beef, and other meats. This spongy, smooth, wet white food is made by curdling fresh hot soy milk with a coagulant. Tofu comes in block form and is often stored in water to prevent it from drying out. Since tofu has an extremely mild taste, when added to recipes, it takes on the flavour profile of cooked item. Tofu can be eaten plain and raw, marinated and baked, browned in a pan, grilled or freeze-dried.
IV. Black beans: Black beans are one of the most rich-protein ingredients. Black beans need time to become tender, so it needs baking, stewing, or simmering. The most common way to serve back beans in place of beef is in burgers.
V. Chickpeas: They are an excellent source of protein, fibre and calcium, making them ideal to replace meat like beef. Chickpeas have a similar taste to beans, which is nutty and earthy.
VI. Soy protein: They consist of dehydrated soy which, once mixed with water, can be used as a meat substitute in almost any dish. Soy is most commonly sold as mince, cutlets, or balls. As with tofu, marinades and spice mixtures can be added to produce virtually any aroma or flavour. This makes soy ideal for vegetarian burgers, meatballs, cutlets, bolognese sauce, or chilli sin carne.
VII. Pea protein: Pea-based products currently available in markets are manufactured as a combination of vegetables, pea protein, and various spices. They contain a lot of protein and iron and are low in fat and carbohydrates.
VIII. Lupin protein: Like soybeans, lupins are protein-rich legumes. Considered one of the meat alternatives of the future, the cultivation of lupins is particularly sustainable and easily possible in Europe, which has an ideal climate for it. Products containing lupin protein include cutlets, doner kebabs, and sausages.
IX. Green spelt: Spelt is a species of wheat and is harvested while semi-ripe. Once harvested, it is roasted and dried to improve its shelf life. This process lends the spelt a particularly intense flavour and makes it easily digestible. Green spelt has high content of B vitamins, along with significant quantities of magnesium and phosphorus. Bruised grain and semolina made from green spelt are a good basis for vegan patties, cutlets and meat balls.
X. Oat flakes: These consist of fried oat dough combined with vegetable broth, a little fat, grated carrot or zucchini, and usually other vegetable proteins. Oat flakes are an ideal source of zinc and iron. Oat flakes provide a slow and steady supply of complex carbohydrates, which can prevent hunger and, thus, promote fat loss. Oats are an increasingly favoured source of protein.
Overfishing has resulted in the decline of at least two-thirds of all large fishes. Fuel consumption to catch fish and seafood processing carry a hefty carbon footprint. Fish flesh, which can concentrate high levels of chemical residues, is toxic to humans, and the seafood industry is destroying the environment. Anyone can “catch” one of the many vegan seafood products available. Commercially prepared vegan fish usually consists of wheat protein processed with a liquid and thickened with a natural starchy thickener, such as ground whole grains or chopped edible seaweed. The mixture may then be combined with flavouring agents, such as salt, soy sauce, or mirin, a wine made from rice. It can then be formed into shapes that are similar to the size and appearance of fish fillets. To make tofu taste fish-like, kelp granules need to be added. Kelp granules are small dried pieces of edible seaweed and can impart a saltwater taste that may remind vegans of fish. Mostly, vegan shrimp can be made from konjac powder, beta glucan, dietary fibre and potato starch. Again, mixture of soy protein concentrate and textured wheat protein give the “crablike” texture. Fish filets are mostly soy-based. The vegan tuna is made from a blend of plant proteins like pea protein isolate, soy protein concentrate, chickpea flour, lentil protein, faba protein, and navy bean flour.
Caviar has always been considered expensive and lucrative food. Vegan caviar is made from seaweed and kelp. It is beneficial for body and health as it is gluten-free, cholesterol-free, low in calories, rich in minerals and vitamins and high in omega-3 and without heavy metals unlike traditional caviar.
Dairy free food and beverage products are prepared from plants. Plant milks such as soy milk, almond milk, cashew milk, oat milk, rice milk, and coconut milk are used in place of cows or goats' milk. Almond milk is lower in dietary energy, carbohydrates, and protein. Nut-based milk made from almonds was found in 13th century Iraqi texts as well as 14th century medieval French and English cookery books. Soy milk should not be used as a replacement for breast milk for babies. It is also liked by people who developed a severe milk allergy.
Butter and margarine can be replaced with alternate vegan products. Vegan cheeses are made from sesame seeds, sunflower seeds, cashew nuts, pine nut, almond, soybeans, coconut oil, nutritional yeast, tapioca, and rice, among other ingredients. They can replicate the melt ability of dairy cheese. Nutritional yeast is a common substitute for the taste of cheese in vegan recipes. Yoghurt and cream products can be replaced with plant-based products such as soy yogurt.
Various types of plant cream have been created to replace dairy cream, and some types of imitation whipped cream are non-dairy. Rich, thick, and delicious vegan honey syrup is made from brown rice syrup, agave, maple syrup, natural vegan flavours.
Scrambled egg can be prepared from extra firm tofu. After removing water it has to be crumbled into a mixing bowl and mash with salt, garlic powder, onion powder, lots of nutritional yeast, black pepper, turmeric and a dash of Bragg's Liquid Aminos sauce. Baking powder, silken tofu, mashed potato, bananas, flaxseeds, and aquafaba from chickpeas can also be used as egg substitutes. Aquafaba is the water or brine of canned beans and can replicate egg whites. However, tofu does not act as a binding agent for cakes like raw eggs, flaxseeds or bananas do.
The Vegan Food market size was valued at USD 14.2 billion in 2018 and is expected to reach USD 31.4 billion by 2026. Veganism continues to grow in demand across the world. Vegan diet offers some protection against diabetes, obesity-related disorders, cardiovascular diseases and certain cancers. That is why, American bodybuilder, motivational speaker, and author Robert Cheeke said, “The vegan lifestyle is a compassionate way to live that supports life, supports fairness and equality, and promotes freedom.”
The writer is a civil Engineer and a serving Military Officer
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