Eating and living vegan
Since the invention of bamix® more than 66 years ago, we at bamix® have been interested in sustainable and healthy management, responsible production, sustainable use of resources and adapting to the respective needs of consumers.
Vegan isn’t just a marketing buzzword for us – we actually take into account a growing target group that’s concerned about the environment and also thinks about their own nutrition and the resulting well-being.
Below you’ll find some thoughts on vegan and vegetarian nutrition and some exciting recipes that will turn out wonderfully with the bamix®.
vegan really mean?
Those who choose to eat vegan don't want to find anything animal-based on their plates. Some are people who want to protect the climate, others feel sorry for animals, and for another group it comes down to culinary variety. Health is also a driving force to go for a purely plant-based diet. There are a multitude of reasons to look into vegan or vegetarian nutrition and careful preparation.
Vegetables and fruit, cereals, pulses, nuts and mushrooms. That's a lot and enough for varied and tasty meals. However, for many people "vegan" sounds like giving something up. But this is more due to a perceived lack of something than a real lack. If you’re used to having a piece of meat with side dishes on your plate, with a vegan meal you might, at first, feel that something’s missing.
The important thing here is to break habits, try new things, rearrange your plate and be creative and imaginative.
The transition to a plant-based diet can be a little challenging for some people, especially in the beginning.
To make the transition to a vegan diet easier, there are now various plant-based alternatives to animal products / for animal products. Managing everything yourself can be quite inconvenient, so people often resort to vegan substitutes for meat, sausage, milk and cheese. Therefore, even the vegan does not have to do without delicious tastes and dishes from the pre-vegan era.
- Binders: starch, tomato paste, linseed, bananas, soy flour, chick pea flour, chia seeds
- Moisture: silk tofu, coconut milk
- Adding colour: turmeric
- Easing (protein): mineral water baking powder, soy yoghurt
- Smoked tofu
- Soy granules
- Shredded soy
- Jackfruit in BBQ marinade
- Soaked banana leaves
- Dried mushrooms soaked in water
- Cheese alternative with oils, potato starch, nut purée, etc.
- Mozzarella alternative based on wholgrain rice
- Cream cheese alternative based on tofu
- Soy, oat, rice, spelt, almond hazelnut, coconut
You can also make your own almond milk - mix almond paste with water, cinnamon and dates.
- Soy cooking cream
- Oat cooking cream
- Spelt cooking cream
- Rice cooking cream
- Almond cooking cream
- Coconut cooking cream
- Yoghurt alternative from soy, oats, coconut
- Yoghurt alternative made from lupines
- Pudding powder alternative based on corn starch
The pillars of vegan nutrition
The basis for a rich and balanced vegan diet includes pulses, grains, vegetables, fruits, nuts and seeds. These are the pillars of vegan cuisine. These food groups provide us with the main nutrients as well as many other health-promoting ingredients, i.e. vitamins, minerals, dietary fibres and the group of secondary plant compounds.
Eating fruit is the easiest way to sweeten your day. The recommendation is to enjoy about 250 g per day. The vitamin-rich fruits are perfect combined with savoury foods, whether pomegranate seeds with roasted root vegetables, apple slices in a gratin or grilled apricots with a summer salad.
Peas, beans, lentils and lupins are the most important vegetable protein sources. Especially when pulses are combined with cereals, the body receives high-quality protein. Soybeans and products made from soya also have valuable protein.
Cereals such as wheat, spelt, oats, rye, barley, millet and rice are the common types. Those who need to forgo wheat, due to either an illness or an intolerance, can switch to other types of grain. So-called pseudo-cereals such as quinoa, buckwheat and amaranth are gluten-free and also very rich in protein, especially quinoa. It’s best to combine cereals and cereal-like foods with pulses, potatoes or nuts and seeds, as this increases the biological value of the protein.
For a long time, these kernels, rich in fat and protein, were considered fattening and were criticised accordingly. Today we know that hazelnuts, cashews and walnuts have positive effects on heart health. They contain high-quality fats and provide effective secondary plant compounds. Flaxseeds are also very rich in fibre and have become one of the local superfoods. Nuts and seeds are essential in many recipes, not only for the nutty flavour, but also for providing the delicious bite and crunch that a dish needs to make us happy. Oils made from nuts and seeds provide us with healthy fats and are available in a wide range. Recommendation: aromatic extra virgin olive oil or rapeseed oil for cooking and frying. Oils such as hazelnut, pumpkin seed or sesame are suitable for cold dishes, for salads and dips, or simply poured over hot dishes.
The best thing would be to eat about 450 g of vegetables daily. Ideally, vegans should eat even more vegetables. Vegetables are rich in nutrients and have a positive influence on health. It’s important to eat a lot of green vegetables, and also red and yellow vegetables, not only because they look so good on the plate, but also because they provide us with all the vitamins, minerals and secondary plant compounds.
There are many "quick and easy" dishes showing that vegan cooking can be implemented on a daily basis and with normal shopping habits.
For example, preparing lentils hardly takes any longer than pasta. Beans and chickpeas can be cooked quickly and gently in a pressure cooker. And finally, for the spontaneous and those who are in a hurry, there are all kinds of lentils and beans from jars and cans.