Vegan Highlights
In HOLISTIC NUTRITION we prefer vegan food, because it causes less harm at least to the animals. In every country and every culture there is Vegan Food, which is absolutely amazing. Here we introduce you to vegan highlights from traditional cuisine. This could be a West African millet porridge with sweet potatoes, an Indian vegetable curry or simply German cooked asparagus with a vegan hollandaise sauce. We present you various vegan highlights, which are easy to prepare and taste very delicious – as a main dish or a side dish or a simply sauce.
Vegan spreads
A great invention: vegetarian spreads based on nuts and seeds such as sunflower or cashew nuts pureed with herbs and oil. They are very tasty as a bread spread and great as sauce. Simply mix the spread with hot water and your sauce is ready. Best with fresh herbs and boiled pureed vegetables.
Vegan Highlights: aioli
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Peel garlic and take 2-3 parts, put it into a bowl
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Add 2-3 tablespoon of olive oil
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Stir/mix it gently until it becomes a white homogen sauce
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Add little rock salt and fresh herbs like Basilikum and/or Dill to it
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Serve to mediterran dishes with vegetables or lentil patties or Falafel
Vegan Highlights: Superpesto
My latest discovery is a freshly made pesto or spread, which you can add to bread/rolls, falafel, vegetables or as a dressing for salads. The bioactive substances of the natural ingredients activate our metabolism and cannot be found in any pill. Puree salad leafs like rocket or lamb’s lettuce with sprouts, fresh herbs, pines or sunflower seeds, some rock salt and good olive oil. You can also add vegan spreads or vegan cream cheese.
You can eat it also on toasted bread, but make sure your digestion power is strong enough to eat cereals. With cereal-free seed bread/rolls baked with millet, buckwheat or quinoa you are on the safe side.
Vegane Highlights with great taste
Vegan Highlights: Plantbased Cheese
Nowadays we have many tasty vegan food options. One of them is vegan cheese. But the term vegan does not mean, that the food is always healthy and easy to digest. The digestibility of plantbased cheese for example, depends on the ingredients and the way it is produced. The consistence is also very important. Sticky and solid options are always little more heavy.
Regarding vegan cheese, choose what is easy to digest for you. There are many ways to make plant based cheese. The main ingredients are nuts like cashews, almonds or coconut, but soybeans or cereals can be used as well. They are soaked in water (with needs to have an excellent quality) over night or at least for one hour.
Afterwards they will be mixed in a highspeed blender with the same water, salt and spices like curcuma and/or garlic or paprika powder. Sometimes yeast or bacterias, vinegar or lemon juice is added for fermentation. Plant oil can be used as well. The mash is heated up under continuous stirring along with plant based starch of agar-agar, tapioca or cereal flour and then served or cooled down in the fridge.
Easier to digest is nut based cheese without cereals or soybeans, which require strong digestion enzymes. If you suffer from a weak digestion, your gut bacterias may be diminished. Then avoid yeast or bacterias for fermentation as well, because in a disturbed microbial they may grow in excess.
Vegan Highlights: Italian Fennel Salad
This fennel salad is not only one of the extremely tasty vegan highlights, but also very rich in vital substances. Take two medium-sized fennel and two oranges for two people. Remove the outer, hard layers of the fennel. Cut it into thin slices and fry them in olive oil with a little salt. Then fillet the oranges and fry them with the fennel.
When both are slightly brown fried, you can serve them in a bowl. Make a dressing from orange juice with little sesame sauce and salt. You can also add some pieces of walnuts or black olives and plenty of fresh dill or other herbs. Finally garnish with the fennel greens.
Vegan highlights: Delicious Thai Glassnoodle Salad
This vegan highlight can be found in various versions in Asian restaurants. Here we introduce you to the version with superfoods.
Cook a small broccoli in ghee, salt and water. Same time, chop a small Chinese cabbage in little pieces. Fry it with mung bean sprouts in sesame oil with salt and cashew nuts. When slightly brown fried, add Thai basil leaves and the softboiled broccoli florets. Finally, add fresh coriander and peanut sauce, which you mix with peanut, coconut milk and salt. More vegan Highlights you will find in this magazine.
