When people talk about a vegan diet, people quickly turn to alternatives or products such as meat substitutes . However, this is too superficial.
Because: Fischersatz & Co. not only simulate their animal models, but can also show you completely new recipes and tastes. We'll show you how to best use vegan substitute products in your kitchen.
Vegan alternatives: what is that anyway?
The definition of vegan substitutes is not set in stone. Roughly speaking, this simply means everything you eat that replaces animal products. A very well-known example that non-vegans also know is tofu.
This product is made from soybeans that are processed into soy milk and then finished as tofu. Due to the removal of water, the consistency is reminiscent of meat, so you have a schnitzel substitute in the frying pan, for example.
In addition to taste changes, there are also nutritional differences. Tofu and meat share many ingredients, but these are significantly more concentrated in meat.
If you eat the wrong diet, there is a risk of deficiency symptoms. You can find out more about this at the end of this short guide. However, you shouldn't worry about this at the beginning.
If you've had animal products on your plate in the last few days, a quick trip to the vegan camp won't affect you.
Why do we need vegan substitutes?
First, there is an ethical dilemma for some people. If you don't want to eat animals , you can't avoid finding an adequate substitute. You might also be annoyed by the housing conditions.
There may be nothing wrong with an egg from a free-range chicken that lives with a farmer around the corner. But checking where the eggs come from in the supermarket is often difficult. In this case, an egg substitute is the solution .
In addition, meat is often produced in a way that is not particularly sustainable. This explains the low prices of fish and meat in supermarkets.
If something is not sustainable, sooner or later it is doomed to failure due to a lack of resources. If you don't want to take part, a vegan rethink is a tried and tested solution.
How can I imagine vegan alternatives?
In general, such a replacement attempts to come as close as possible to the animal model. Most non-vegans also know a certain product very well: plant-based margarine .
It is reminiscent of butter, has some differences, but shares many of the same properties as animal butter. These two products are so similar in consistency and taste that most vegans can quickly avoid them.
Product overview of vegan substitutes
Cream is actually taboo , but market shelves are now filled with plant-based substitutes. For example, cream can be made from rice, soy or coconut. Oats or spelled are also possible.
You can use oat flakes to give light sauces a cheesy taste and the right consistency. Soups and sauces can be made very well with this substitute.
Quark and yogurt also exist, but they are based on almonds or soy. You can buy quark directly from the dealer or you can simply make it yourself from soy yogurt.
To do this, place the yogurt in a cloth and hang it over a bowl overnight. The liquid in the yoghurt drips through the cloth into the bowl, leaving behind quark.
You can also replace honey , although not 100%. You can find a good alternative in the form of maple or date syrup. Agave juice is also an option.
These foods are also thick and very sweet, although the taste is of course different from honey. There is still no real substitute for honey . However, you can experiment very well with the options mentioned.
Meat and fish substitutes
When it comes to meat and fish, efforts to create appealing substitutes go particularly far. Meat, for example, is offered to you as tofu - but also in the form of seitan or tempeh.
The recipe ideas in the supermarkets and at home in our kitchens are almost endless. You can use it to make schnitzels, small nuggets, minced meat, shredded meat and so on. The selection is huge, which is why it's easy to forego the real meat.
Fish lovers are also served just as extensively. Vegetable products such as beetroot or jackfruit come into consideration here. A popular way to spice up these meals is various types of algae.
They give the dish the necessary taste of the sea so that you believe that you are really eating fish. From fish fingers for children to tuna substitutes in a delicious salad, the range here is extremely wide.
Click here for our fishing replacement products !
Fun replacement!
Vegan food on the plate can replace meat and fish . At the same time, you will of course still notice the difference between a real fish and a “ soy fish ”.
We therefore advise you not to get stuck on creating the perfect replacement at any cost. Would you try to turn a potato into a cucumber with lots of spices and tricks? Of course not.
In order to keep eating fun , you should be open to experimenting with a vegan diet. Don't try to create the perfect schnitzel, just design meals that taste different, but still good!
Otherwise, you might get bogged down in your addiction and miss out on a lot of interesting dishes along the way.
Specific recipe idea: cauliflower patties
For example, let's look at cauliflower patties.
To do this you need...
- Cauliflower,
- Oatmeal,
- egg substitute,
- a little sesame,
- vegetable quark,
- onions,
- cheese substitute and
- Spices of your choice.
You grate the cauliflower into fine strips and mix in the other ingredients. A mass is created that you can then shape easily.
Thanks to the egg substitute and cheese substitute, these patties keep their shape. If they seem too loose, use a little more egg so that the ingredients bind better. In the right shape, these patties are reminiscent of meatballs.
They are very filling and, well seasoned, taste wonderful. Since you can easily hold them in your hand, they are also suitable for guests at a party . They taste delicious even cold.
The taste of the real meatball is not achieved, but that is not the goal either. It's better to focus on the fact that you have something completely new in the frying pan - and not a boring " substitute ".
Plant based diet and nutrients
Unfortunately, certain nutrients are less common in substitute products. An understandable example is protein, because you most often find it in protein-rich animal foods.
These include products such as:
- Quark,
- Fish,
- Meat,
- milk and
- Cheese.
Therefore, you should use vegan protein sources . These exist, but you have to look for them more specifically. Protein is found in most legumes and soy, for example. Many nuts and seeds are also suitable for this - as are grains.
If you have any doubts, you should discuss your decision with a nutritionist. Plant-based foods are often lacking in several important building blocks , such as iodine, calcium, iron or vitamin B12.
Going without it in the long term is not an option for your body. Therefore, try to compensate for this deficiency in other ways. Nutritionists and doctors are good contacts for this.
Conclusion: Vegan is more than just an alternative
Many people equate being vegan with going without. This is in the nature of things and is therefore correct. At the same time, however, there are so many exciting substitute products that it can hardly be said that one would really do without them. Rather, it's about creating an alternative that is designed to be more sustainable.
Of course, this form of nutrition also brings with it other environmental problems - keyword: soy cultivation. Nevertheless, the experiment is worth it until we find out how we can eat sustainably and deliciously at the same time.