Many of us delibating about vegan often wonder if it is practical in day to day life. We fear that turning vegan might demand a bit huge of lifestyle change which in turn might not sustain. Although veganism is growing in India, it is growing at a slower pace in the country compared to western countries.
The main reason for people opting for a vegan diet is the health benefits that this nutrient and fibre rich, detoxifying food habit offers. Globally this form of diet is becoming more popular for ethical reasons too. Vegan diet decreases per capita consumption and helps reduce the load on the environment. In the longer run vegan diet can actually help eliminate food scarcity making it cheaper and more accessible to the larger population.
Excluding dairy, eggs and meat all at once could be a daunting task on an already overworked middle-class Indian family. Indians in the habit of having milk in the morning, in the form of plain milk or tea or coffee . Even a simple meal in India consists of curd and ghee might be at loss. Giving up on all animal-based products might not sustain long term. While many of us are ready to tweak our lifestyle, we cant actually expect the whole family to start munching on nuts and just graze around on the bland vegetarian stuff right?
Well, the good news is – Vegan is a perfectly plausible diet that any average Indian can embrace!
WHAT DOES THE WORD VEGAN MEAN?
Intepretations galore of the word vegan but broadly it is considered to be a vegetarian and dairy-free diet. In addition to avoiding meat and dairy products, vegans don’t consume eggs and honey. Additionally, vegan foods never contain any by-products of animal agriculture, such as lard, whey, or gelatin.
Vegan food consist of Vegetables, Bread and Pasta, Fruits and berries, Rice, wheat, and other grains, beans, tofu, and tempeh, Vegan milk (soy, almond, pea, nut, hemp, etc.), Nuts etc.
Many of the most popular brands of chocolate, wine, and beer are vegan. Even good dairy-free creamers for coffee lovers are available.
True Indian culinary is a class of its own and vegan adaptations might look challenging initially. Read on to find how simple shifts and tweaks in your kitchen can help you to go for the vegan options easily.
Proteins: One of the major doubts that most of the wanna-be vegans have is, how do we meet our protein requirements through a vegan diet. To solve this we can make protein-rich Upma, roti, snacks, dosa, with six to seven gms of protein per serving.
Taste: Compromising on taste buds is one of the major reason we are not able to sustain a particular diet for long. Try traditional Indian vegan recipes as well as those from around the world. Alternate meat delicacies like sausages, nuggets and even burgers are available to give that tingle to your palette when we crave the non-vegetarian spread.
Availability: Try buying organic foods to avoid pesticides in plant-based foods. Focus on home-cooked meals and make your vegan recipes tasty, because bland or very new tastes might not be sustainable. With many online shops offering authentic and tasty alternatives it is easier to access vegan food like fipola.
Cost: Unlike a decade ago when vegan food used to be priced higher, multiple entrants into the market has ensured that low cost and a vast array of options.
THE GOOD NEWS
Staples: India comprises a 30% vegetarian population and is the largest country in terms of vegetarian food consumption. Our staples in most states are cereals like rice or wheat. It is easier to tweak the dietary habits rather than give it a complete makeover.
Get creative by adding that zang to your healthy food and making it tasty too. For eg, Methi Bajra Paratha: A combination of Bajra and besan with methi parathas taste delicious. These spicy Methi Bajra Parathas have a biscuit texture, which makes them very enjoyable. They also pair well with gravy-based dishes like Mixed Dal, Aloo Tamatar or aloo gobi. You can enjoy these as a proper meal, or even as a great on-the-go lunch! You can also enjoy these parathas with just a hot cup of chai.
Tasty Snacks: Snacking on vegan food is not only healthy but rids us of the guilt hanging around it. With “work at home” environment, healthy non-fried snacks made of super healthy ingredients like high protein legumes, seeds, nuts, quinoa, amaranth, jowar, etc can prove a boon. Snacks made out of natural Fibre, combining the best sources of fibre in the world i.e. psyllium husk, gum, basil seeds can help reduce weight.
Grilled Veggie Healthy Bowl: Grill asparagus, broccoli, bell pepper, zucchini, and cherry tomatoes. Toss them with spiced chickpeas and a homemade ginger dressing. Garnish it with herbs of choice or some olives. This dish vegan and gluten-free. Serve it up as a side dish or make a wrap using tortillas or flatbread
Tasty vegan Drink: Fruits are perfect for most times. Add bananas and berries in the blender along with some almond milk, to whip up a healthy smoothie. Garnish the smoothie with chopped nuts and make it crunchi-licious! Masala Chai is another “pick me up” vegan drink. In a medium saucepan, combine the milk, water, and spices. Simmer over medium flame for 10 minutes, stirring occasionally. Add the sugar and tea leaves. Stir, and then simmer for 5 minutes. Strain into glasses and serve.
Vegan Desserts: Vegan Rice Kheer uses rice, different nuts, and vegetables but milk is the main ingredient to make kheer. Just substitute the Dairy milk with almond and coconut milk. By the way, you don’t have to be vegan to enjoy this kheer. Almond milk is easily made by running the overnight soaked almonds in blender and filter them. Coconut milk is simpler still . Simply run the grated coconut in the blender with water to suit the consistency that we want!