Vegan Diet: Plans, Recipes, Tips and Menu | American Times

Planning a vegan diet is very beneficial for health. The menu is sufficient for the body, all the nutrients. Vegetable foodstuffs that became vegan menu can be processed into delicious meals like frikadel and soup.

Being a vegan is not difficult. Very healthy vegan diet, including for pregnant women and children. Reduce intake of animal protein and increase vegetable protein, will tend to reduce fat and cholesterol and increase fiber intake.

Vegans have lower levels of LDL. The risk of heart disease, high blood pressure, obesity, and diabetes than eating less meat. Excellence is due to other factors such as regular exercise, not smoking and avoiding alcohol.

Vegan only rely on sources of vegetable protein. Vegan should the right in the set menu, so no malnutrition.

Iron which helps formation of red blood cells to carry oxygen to body tissues, contained in foods from animals and plants. heme iron found in animal foods is more readily absorbed than iron from plants (nonheme). To facilitate the absorption of vitamin C needed for help

Vitamin B12 is found in foods from animals, as well as soy. This vitamin is required for nervous system function. Vegans should pay attention to the intake of these vitamins to prevent deficiency.

Tips for vegans:
- Choose a source of protein from beans, nuts, Tolo, peanuts, almonds, soy and dairy.
- Choose cereals have been fortified.
- For those who can mengasup milk and eggs should not be excessive considering the saturated fat content can not increase the risk of heart disease.
- Select nonfat milk and reduce the use of unsaturated fats.
- / Create plenty of food sources of vitamin C to enhance iron absorption.
- For vegans, increase consumption of vitamin B12 sources such as tempeh, soy milk, and cereals that have been difortifikasikan or add to the supplements.

Frikadel Tempe, Red Beans, Spicy Seasoning
Serves 6, @ 2 pieces
(1 serving = 194 calories)

150 gr tempeh steamed, chopped
150 g red beans, boiled, chopped
2 tablespoons bread flour
1 chicken eggs
Oil for frying

Spices that are:
5 pcs red chili
5 pcs chili sauce
3 cloves garlic
5 shallot
1 tsp coriander
1 LBR lime leaves
1 slice kencur
Salt to taste

Method:
1. Combine tempeh, beans, spices that have been mashed, bread flour, and eggs, mix well.
2. For those into 12 sections, flat oval round shape.
3. Fried with lots of oil until browned, remove from heat.
4. Serve.

Tofu Soup
To 5 servings
(1 serving = 90 calories)

1 tablespoon margarine for sauteing
2 tablespoons minced onion
100 g and 750 ml of water out finely blended into one
1 / 2 teaspoon pepper
1 / 4 tsp nutmeg powder
1 pc block instant broth
1 / 2 teaspoon salt
1 tablespoon cornstarch
50 g peas)
150 g tempeh, cut into small dice, fried
1 stalk celery

Method:
1. Saute onion with margarine, put out that has been blended with water, stir.
2. Enter pepper, nutmeg, block instant broth, and salt. After boiling, put cornstarch that has been diluted with water, peas, fried tempeh, and celery, stir well, cook a minute, remove from heat.
3. Serve.