November 1st is celebrated on world vegan day. It is a lifestyle that, increasingly, it is gaining the lives of many people. The choice to become vegan and exclude clothing, food and any element of animal origin takes into account, mainly, of ethical problems with animals.
In general, vegan products present the seal without cruelty, that is, cruelty-free. Today, some brands no longer test animals, although they may have animal ingredients in the composition of their products.
But becoming vegan is a time-consuming process and everyone has their own. During this step, one of the most common doubts is knowing what can you buy at the market, For instance. After all, can vegans only consume products with the seal or are there other options?
To end these reservations once and for all, we separate some tips from nutritionist Esther Vitorazzi so you don’t make a mistake when shopping. Take a look below:
1) Certification
According to Vitorazzi, one of the characteristics of vegan foods is theirs certification. When there is something indicated on the label, the consumer can be sure of its origin and that it is free of any animal ingredients. Stamp vegan is one of them. “It is issued by certification institutes, which guarantees that the product will not contain any ingredients of animal origin,” says the specialist.
2) Pay attention to the labels!
Essential for every vegan is to learn how to read labels. Sometimes we think that a food may be devoid of some animal component, but when we read the small print on the labels, we may be surprised. In order not to take risks, the essential thing is to always check all instructions contained on the package.
There are still foods that may contain claims such as “may contain traces”. This is because a certain product is vegan / vegetarian in its formulation, however it has been processed on the same machine or equipment as a food with animal ingredients.
Also advises the nutritionist pay attention to omega 3, albumin, lecithin and vitamin A. “If the product label indicates any of these components, the food may not be 100% vegan. The best way to certify that the component is plant-based is to call the company’s customer service to ask questions,” he advises.
3) Avoid some ingredients
Some the ingredients can be jokes for vegans or vegetarians. As I said before, reading labels is the best way to avoid falling into some foods that are traps.
“Many people think that common gelatin, for example, can be introduced into vegan foods. However, it has a transparent protein that is extracted from animal tissues,” explains the nutritionist. One its substitute is agar agar, of vegetable origin. Vitorazzi highlights other substances that play tricks on vegans, such as powdered milk, casein, vitamin D3 and carmine.
4) Vegan chocolate
A question that may cross the minds of those who are transitioning to veganism is whether there are vegan chocolates. And the answer is yes! They usually have more cocoa or are more bitter. However, according to the specialist, it is necessary to check whether the product contains butter, ricinoleate of animal origin, glycerin, honey or albumin.
5) Substitutions
According to Esther, there are wild substitutes for those who want to adhere to veganism. or Cow’s milk can be replaced with plant-based milk such as coconut, almonds, cashews, Pará, rice and oats. In this sense, instead of the egg, flax seeds or chia gel are the perfect option.
“You just need to moisturize the seeds with enough water to cover. About 3 tablespoons of water are needed for each tablespoon of chia or flax seeds,” says the nutritionist.
vegan recipes
now that you you already know how to buy on the market being veganlearn to do two easy and delicious vegan recipes. These recipes were pointed out by nutritionist Esther Vitorazzi are super healthy and can be added to your menu to help you take care of your health and animals.
Lentil burger (gluten-free / lactose-free)
Ingredients for lentil burgers:
- 250 g of cooked lentils
- 1 tomato cut into cubes
- 1 teaspoon of chimichurri
- 1 tablespoon of gluten-free rolled oats
- Pink Himalayan salt to taste
Method of preparation:
Mix all the ingredients and shape the burgers. Grill in a pan with coconut oil.
Vegetable milk chocolate (gluten-free / lactose-free)
Ingredients for the Vegetable Chocolate Milk:
- 200 ml of cold vegetable milk
- 1 teaspoon of cocoa powder
- 1 teaspoon of coconut sugar or xylitol
- 1 pinch of cinnamon
Method of preparation:
Mix all the ingredients in a blender. Then serve with ice.
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
