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Vegan diet: 6 delicious alternatives to meat

Why eat alternatives to meat?

The ecological and health aspects speak in favor of not eating meat and meat products such as sausages. World meat consumption has increased by 400% over the past 60 years. Today we share the planet with many billions of cattle, pigs and chickens raised exclusively for meat production. These animals are fed on forage that requires clearing vast tracts of forest to cultivate it. Current intensive farming also has negative effects on the quality of our soil and causes pollution of groundwater and adjacent water bodies.

The harmful effects of our high meat consumption on the climate have long been known. Medicine also provides good reasons not to eat meat and meat products. Because a high consumption of red meat is associated with negative health effects such as cardiovascular disease. Particularly harmful to our health are also saturated fats, trans fats, added sugars and the increased salt content in sausages.

A trend towards increased health and environmental awareness among many consumers has been observed in the past decades. While vegan diets still play a niche role, many people are now adopting at least a reduced, more environmentally and health-friendly lifestyle. Plant-based meat alternatives play a particularly important role here. High demand has led manufacturers to now offer a wide range of plant-based, protein-rich meat alternatives. We present the best here.

Interesting too: These things happen when you eat vegan every day>>

6 healthy and delicious plant-based meat alternatives

1. Tofu

Tofu is the classic vegan meat substitute. The variety of products is huge, there are now dozens of different tofu products in conventional supermarkets. Smoked tofu, which enlivens dishes with its intense aroma, is particularly popular. Marinated versions or tofu mixed with spices and herbs also find many buyers. Tofu is made from soybeans. These are blended together with the water. The resulting liquid is then heated and pressed into solid blocks. Tofu is an excellent source of vegetable protein. 100 grams of tofu contains up to 15 grams of protein and many minerals such as calcium, iron and magnesium.

Delightful: Try our recipe for a sauerkraut pan with tofu and potatoes>>

2. Seitan

Seitan is pure gluten. Vegan food with a deceptively real meat texture is made with wheat flour. The flour is washed off with water until only the wheat proteins remain. Seitan no longer contains starch and is tasteless on its own. During preparation, however, it quickly takes on flavor and is excellent for seasoning and marinating. Seitan originally comes from Japanese cuisine and is extremely high in protein. There is an average of 25 grams of protein in 100 grams of seitan. Additionally, vegan food contains potassium, iron and calcium.

3. Black beans

Black beans are the new superstar among plant-based meat alternatives. The delicious beans are often used as the base for hamburger patties. They are rich in fiber and protein. 100 grams of black beans contain 20 grams of protein and many important minerals such as iron, magnesium, potassium and calcium. The vegan meat substitute is also rich in antioxidant flavonoids, which inhibit inflammation and can bind free radicals in our cells. Incidentally, the flavonoids are responsible for the black color of the bean.

Try it now: Our recipe for a delicious black bean burger with guacamole>>

4. Jackfruit

The subtropical jackfruit grows as a huge balloon-like fruit weighing several kilograms on the jackfruit tree of the same name. Ripe fruit is very sweet and tastes like pineapple, but is less acidic. The unripe fruits, on the other hand, are tasteless and have a particularly fibrous pulp. This makes unripe jackfruits excellent plant-based meat alternatives that perfectly accept spices and marinades and give a mouthfeel that is confusingly similar to meat when eaten. Jackfruit pulp is ideal for vegan curries and you can now find jackfruit products for cooking, roasting and grilling in well-stocked supermarkets.

Video: Here’s how jackfruit becomes a deceptively real meat substitute