Veganism is one of the best ways to promote a healthy, more mindful lifestyle and assures we are doing our part for the environment and protecting the welfare of animals simultaneously. While there are so many benefits to following this healthier conscious way of living, it doesn't mean that the food we now consume has to be boring and unsatisfying. With that in mind, we will have you know that vegans don't have to eat plain, tasteless food; in fact, there is a wide range of vegan whole foods that not only make vegan dishes so tasty but also so incredibly healthy. Gone are the days when a vegan meal was considered a plate of lettuce leaves or carrots as snacks; nowadays, it is impressive what vegan chefs have created to ensure that whole foods taste better than you could have imagined.
Whether you are on the fence about following a more health-conscious lifestyle, changing your eating habits, or are a fully-fledged vegan looking for foody inspiration, this is for you.
Going Vegan – Things to consider
Your body will thank you for going vegan, but that is only if you are conscious about what fuel replacements you opt for. Yes, plenty of healthy vegans out there consume a wide variety of vegan whole foods such as fruit, vegetables, and legumes. Still, many vegans lack the essential nutrients, vitamins, and minerals needed to keep our bodies functioning. So one of the critical things to consider when choosing to omit animal products from your diet is to make sure that you replace them with foods that are high in necessary nutrients; that means adding lots of colorful dishes into your diet – and we don't mean eating lucky charms for every meal.
A vegan diet that is rich in whole foods is a healthy one, and there are even supplements such as B12 to consider adding to your diet to ensure you are not missing out on crucial components. However, another thing to consider is that not all vegan food is healthy. Yes, you may think that cutting out dairy and other animal products and eating vegan-friendly products is a healthy alternative, but there may be ingredients just as bad for you. Vegan foods to avoid or at least keep to a minimum include frozen fake meats, some overly processed vegan desserts, tofu deli meats, coconut yogurt, some veggie chips, and frozen ready meals. If you plan to go vegan but decide to replace meat with consistent processed vegan substitutes, you may be worse off than the average carnivore, so you must be eating vegan whole foods in replacement.
Let's tell you a bit more about these healthy vegan choices.
Eating Vegan Whole Foods – How things have changed
While there is nothing to stop you from ordering deep-fried tempeh from your Chinese takeaway on the weekend, it is another thing to do this consistently, so if you choose to follow a healthy vegan lifestyle, you need to ensure you are eating vegan whole foods as much as possible. There are many great ways to do this. When we talk about eating vegan whole foods, we don't mean that you need to force yourself to eat raw vegetables, kale leaves, and bowls of nuts and seeds for every meal – although this would be great – there are much more exciting ways to consume all the best whole foods out there.
Thanks to vegan chefs throughout the world, who have inspired some delicious and healthy vegan dishes, eating vegan whole foods have never looked (and tasted) so good. Vegan meals have come a long way that sometimes vegans have to double-check if they are eating meat, while carnivores don't even realize they are eating a vegan-friendly meal. If you are planning to expand your vegan menu or are looking for inspiration to become vegan, then we have some inspiring ways that eating whole foods can become more exciting than you first imagined.
What does eating vegan whole foods look like? - A brief overview
Eating vegan whole foods means incorporating unprocessed food in its healthiest state. While all of these can and should be consumed in their natural state where possible, they can be used together to create some indulgent meals that are healthy, tasty, and fulfilling.
Let's take a look at what a vegan whole foods diet entails:
- Whole grains, including whole wheat, rolled oats, wild rice, quinoa, barley, millet, amaranth, and brown rice.
- Legumes, both dried and in cans, which include pinto beans, chickpeas, lentils, kidney beans, split peas, soybeans, and peas
- Leafy greens such as spinach, arugula, bok choy, lettuces, kale, and even herbs
- Root vegetables focus on all kinds, such as potatoes, beets, carrots, radishes, and even onions and garlic
- Other vegetables such as squash, peppers, Brussels sprouts, broccoli, and cauliflower
- Fruits of all kinds, like tomatoes, mixed berries, bananas, apples, citrus, and stone fruits like peaches and avocado
- Drinks like water, tea, unsweetened decaf coffee, and tea
Food that should be eaten in moderation includes:
- Dried fruits
- Healthy fats (Avocado, olive oil, coconut oil)
- Nuts and seeds
- Soy products that are minimally preprocessed
- Maple Syrup and other unrefined sweeteners
- Alcohol
- Regular caffeinated coffee and tea
The delicious choices – How to make eating vegan whole foods more exciting
We all have one thing in common – to be healthy, but our tastes are different; here are some of our top choices for eating vegan whole foods, whether you fancy something sweet, savory, or a healthy snack. You will notice that each of these dishes is not only creative but features multiple vegan whole foods, which ensure we stay full for longer and get all those essential nutrients we need to stay healthy.
Which one would you choose?
Savory – Hearty vegan choices
- Vegan bean/vegetable stew
- Buckwheat bowls
- Mixed vegetable stir fry
- Vegan coconut soup
- Vegan spaghetti squash
- Chickpea and vegetable curry
- Sweet potato noodles
- Cauliflower steaks
- Kung Pao Cauliflower
- Vegan butternut mac n cheese
- Crispy baked cauliflower wings
- Crispy garlic tofu
- Creamy vegan cauliflower corn chowder
Sweet Options – Indulgent options
- Overnight oats with mixed berries
- Vegan protein pancakes
- Vegan blueberry muffins
- Fruit & nut butter
- Chia pudding
- Homemade granola bars
- Vegan peanut butter cheesecake
- Homemade apple crumble
- Pre-workout protein balls
Light dishes – For when we feel peckish
- Poke bowls
- Salads
- Vietnamese Spring rolls
- Cauliflower/Broccoli rice
- Vegan sushi
- Chickpeas with eggplant and peaches
- Mixed fruit, kale, avocado smoothie
Unique, tasty, and inspiring dishes – To get us excited
- Coconut Ginger Chickpea soup
- Lasagna stuffed zucchini
- Black bean & corn stuffed sweet potato
- Cauliflower crust pizza
- Quinoa sweet potato tacos
- Butternut squash fries
- Roasted Brussels sprout chips
You are what you eat – How eating vegan whole foods will change you
Have you ever heard the phrase 'You are what you eat'? Well, this has never rung more true than now. Many people who follow a vegan whole foods diet reap enormous health benefits while feeling more energetic, experiencing mental clarity, and being more productive because of these factors.
Some of the health benefits of following a vegan whole foods diet include
- Maintain a healthy weight or lose excess weight
- Dramatically reduce your risk of many types of cancer
- Reduced risk of heart disease
- Helps to alleviate symptoms of osteoarthritis
- Reduces your risk of type 2 diabetes
As we mentioned earlier, there needs to be a sense of mindfulness when it comes to eating vegan whole foods since you can be susceptible to becoming deficient in specific nutrients. Of course, it is wise to always consult your doctor before drastically changing your diet, but studies have shown that by omitting animal products and replacing them with unprocessed vegan whole foods, you can enjoy some great benefits; just make sure you are fueling your body correctly and consciously. In addition, it is recommended to add necessary supplements to your diet, such as B12, which is generally low in a vegan diet, so always be sure you are fueling your body in the best way possible – and you will feel the benefits.
Conclusion – A delicious way to go vegan
So, by now, you may have discovered a new delicious way to go vegan or at least been inspired to rethink your diet or make it more exciting. Yes, a whole foods vegan diet is the way to go, but it doesn't need to be boring, and what we can see from our lists above, there are a whole host of ways to expand your diet and to do cooking and to eat more fun and healthier than before. Not only are there so many unique vegan dishes to add to your daily life, but these meals will ensure you are doing the best for your body, mind, and spirit without having to lack the taste and excitement which comes with food preparation and indulging. We know now that there are so many ways to enjoy being vegan, not just the food itself, but the benefits, what the lifestyle stands for, and how it has evolved over the years.
So, let's embrace this and inspire the world to take the next step on their vegan journey.