A funny question for many long-time vegans, sometimes stumping newcomers. Most people on traditional diets still believe that vegans eat only grass, including in winter. Let’s dispel the ignorance with a mouthwatering selection of foods that not only vegans can eat during the cold season.
All kinds of legumes
One of the most nutritious and affordable vegetarian and vegan foods available. There are many types of legumes and ways to prepare them. Beans, mung beans, lentils, chickpeas, peas and more. Choose what you like best!
Beans are great for making Indian dal, puree soups, hummus, falafel, pie fillings, and as a stand-alone dish. Beans have nothing but upsides: they’re highly nutritious, they’re high in protein, and they’re also delicious.
Carrots
Where can you go without carrots? It contains beta-carotene, which is converted into vitamin A as a result of digestion processes. It strengthens the immune system and promotes healthy eyes. The vegetable also carries a supply of vitamin C and lutein. Try adding carrots to smoothies, take carrot sticks with you to work, and add them to salads. You can also make soups with carrots, add them to vegetable casseroles and even desserts.
Pumpkin
This is a unique vegetable because it contains vitamins A, B2, B1, B3, B9, B6, C and PP. It also contains micro and macro elements: iron, potassium, magnesium. It can be eaten both raw and cooked. Try making pumpkin puree soup, pumpkin porridge or pumpkin-based muffin – all very nutritious and delicious.
Potatoes
If cooked properly, potatoes can be quite beneficial. It contains potassium, magnesium, folic acid, vitamin C. Potatoes also have protein. The root vegetable helps to lower blood pressure and increase antioxidant levels. Try to cook potatoes in the oven without oil – so they won’t harm your figure.
Greens
Fresh herbs are a great source of antioxidants! Try to add different greens to every meal, it will benefit your health, strengthen your immune system and saturate your body with more vitamins and minerals.
Pay attention, besides the eternal classics: dill and parsley on other types of greens: kale, spinach, different types of salad, micro-greens. Solid benefits!
Cereals
Inexpensive, healthy and nutritious cereals are the perfect side dish at any time of year. But in winter, hot cereal-based dishes are especially delicious. Lenten pilaf, Indian dal, buckwheat with vegetable milk or your favorite oatmeal with fruit for breakfast, whatever you choose – choose cereals, you can’t go wrong! They are great for satiety, contain “long carbohydrates” that help you not be hungry for a long time and are easy to prepare.
Cabbage
A great product at any time of year, but especially in winter. Cabbage is inexpensive, and the amount of vitamins (especially C and K) is as good as complex pharmacy vitamins. There is also fiber, antioxidants and anticarcinogenic compounds (glucosinolates). It’s best to eat cabbage raw. Sauerkraut is also suitable.
Onions and Garlic
Not everyone eats onions and garlic for different reasons, but these vegetables contain a lot of useful substances. For example, vitamin C, B1, B3, C, D, magnesium, calcium, sodium, and iodine. Onions and garlic are called natural antibiotics for their ability to fight bacteria and keep you healthy for colds.
Onions and garlic can be added to almost any dish: baked vegetables, soups, pastas, non-sweet pie fillings, and salads.
Dried fruits and nuts
A vegan and vegetarian can’t do without dried fruits in winter. They have high energy value and are a great alternative to store-bought sweets, which are rarely vegan. Raisins, cashews, hazelnuts, apricots, dates, prunes, almonds, peanuts, walnuts and more. Choose the ones that taste best to you!
Fruits and berries
Finding good, quality fruit in the winter is not an easy task, but there is a way out! Pay attention to the markets, and they have seasonal fruits. In winter, they are tangerines, oranges, kiwis, and even avocados. You can also buy frozen fruits and berries – they’re perfect for smoothies, pies, compotes, and ice cream. And if you want to treat yourself – you can always order delivery of exotic fruits.
Vegan products There are more and more of them every day: vegan sausage, vegan cheese, plant-based milk, cakes, cookies. And then there’s the plethora of vegetarian and vegan cafes. What can I say – there is a choice! Spoil yourself, but try to eat more unrefined foods and drink more water or herbal teas.
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