Animals

Environment

Health



"The best time to plant a tree was 20 years ago. The second best time is now."

(Chinese proverb)

It is exactly the same with veganism! It might be nice to begin with eating less and less meat or drinking less and less milk over time, but even for a single piece of meat or one café latte innocent beings have to suffer and die. Stop that! Now! We had the strength to take that step, so do you! Starting tomorrow! It is really not that hard. In the beginning you might have withdrawal symptoms (cause that is what you basically do: a withdrawal), but after a few weeks your sense of taste will come back and you start to feel more energetic and alive. If you do not believe it, try it yourself and go vegan for four weeks. On these pages you find all materials you need to master the initial challenges (e.g. that you have to take B12). At some point you will ask yourself how you could ever survive without some special food items because once you get to know the vegan cuisine you will realize that it is multi-functional and diverse and how much you have been missing out on it.


Take that step! Now!

Tips & utilities



Basics & preparation

Due to the fact that plant-based products have a much lower density of calories than animal products, it is very important that vegans eat enough. Many people say they could never go vegan because it is too expensive. That is an absurdity! Yes, if you want to eat as many calories as you can get for as little money as possible, this statement might be right. In this case you could buy a Snickers or go to McDonald's and be happy. But, if you instead prefer to get as many nutrients as possible for as little money as possible, you should spend all your money in the fruit and vegetable section of you supermarket or even better on your local market around the corner. Still, considering the fact that you have to eat a greater volume to get full, you save money in comparison to the amount you would spend if you wanted to get the same nutrients via animal products. Also, after a big vegan meal you do not feel bloated, but just all around satiated. Very cheap healthy things that fill your hunger are for example whole wheat products such as whole wheat rice, whole wheat bread or potatoes. Combined those with some lentils, beans or chickpeas (if you buy them dry and soak them overnight they are very cheap and nutritious) and a small salad and you have a well-balanced meal for under 2$. For the small hunger in between nuts and dried fruits are perfectly suitable. They give you energy quickly, are delicious and healthy.

Things, you should always have at home

  • cashew nuts
  • almonds
  • fruits & vegetables
  • walnuts
  • dried dates and figs
  • hazelnuts
  • flax seeds
  • chia seeds
  • quinoa
  • whole wheat rice
  • Amaranth
  • whole wheat pasta
  • oats
  • whole wheat bread
  • potatoes
  • sweet potatoes
  • different types of beans
  • chickpeas
  • different types of lentils

(Dried they are cheapest. You will get used to the daily soaking easily.)


Of course you do not have to have all of these things at home all the time. If you have a selection of some of these products or some other things that you prefer always available, you already have the opportunity to prepare some easy recipes. By doing so you make sure that eating will never get boring and that you are always provided with all the nutrition you need. The following list shows some examples of how you could combine the different raw materials to always eat well-balanced, healthy and cheap.

Some inspiration for recipes

Here you find some suggestions for possible meal combinations. As you can see: the vegan way of eating is not boring at all. Vary the recipes with some of the ingredients mentioned above or others, develop them, adapt them to your own taste and change them until perfection. Let your creativity run free and you will recognize soon how much fun it is to try different foods and ingredients, to combine them and to prepare delicious, healthy meals out of them.

Breakfast

  • Pancakes with fruits (see further down)
  • oats with soy milk (warm or cold) with fruits and nuts
  • whole wheat bread with marmalade or spread
  • chia pudding
  • fruit salad
  • cereals with vegan yogurt
  • toast with scrambled tofu
  • fried tofu
  • fruit shakes with oats and flax seeds

Lunch

  • pasta with fried tofu, vegetables & coconut milk
  • rice with beans & salad
  • wraps filled with falafel & different vegetables
  • quiche with broccoli and "royale" made of silken tofu
  • rice pudding with fruits
  • baked potatoes with fried vegetables and dip

Supper

  • field salad with tomatoes, almond-feta and sunflower seeds
  • humus with pita bread
  • cauliflower cream soup
  • salad with fried tofu and croûtons
  • paprika stuffed with sweet potato
  • sandwiches with fried egg plant

In the meantime

  • dried figs, apple rings or banana
  • nuts
  • vegan protein bars
  • trail mix
  • fruits
  • home made vegan desserts
  • pretzels or other baked goods

Vegan to go

If you are on the go it can be very annoying to be vegan every now and then. Most bakeries serve a pretzel or something like that as the most appealing vegan dish. It might happen that you just do not have the time to plan your meals properly and therefore end up overwhelmed by hunger being out and about. To make sure you will not get tempted and regret it afterwards it might be a great idea to always carry some vegan snacks such as nuts, dried fruits or even a vegan cereal bar around. For the greater hunger we suggest using the application "Happy Cow". It is free for android users and shows, depending on your settings vegan, vegetarian or veggie friendly restaurants nearby. Also stores with vegan products can be searched via the application. Why do not download it right away?



Recipes to kneel down



If you have any questions or need some support, please do not hesitate to write us an e-mail! We are likely to help.

Responsables

Ronja Heinemann

Andrés Seidler del Pozo

Contacto

Jr. Aguaytía MZ 21 Lt 9

Yarinacocha

Pucallpa, Ucayali

Perú

 

+51 985 734 359

v4vegan@protonmail.com