European based Vegan alternatives – “Ingredients for everyday”
The small Vegan Ingredients plan – European based vegan alternatives, with plants especially from Europe so that Vegan newbies have the chance to find local affordable ingredients for her new way of cooking. With the locally sources Ingredients you do best to your body as well as the environment since long distance transports from overseas can be avoided!! Feel free to comment and tell us what your favorite ingredients from your country or area are, sharing is caring. TF
Lupin based products:
The sweet Lupin plant is one of our favorites, Claire has even written a complete article about it which you can read about under this link!
My top 5 Lupin based Products are:
- Lupin Yoghurt (from Lupiluve)
- Tempeh lupin-based
- Bread spread based on Lupins (Zwergenwiese e.g)
- Lupin flour or Lupin Shot for baking and burgers
- Soaked Lupins as a snack or in the salad (without peel)
Linseeds & Flaxseed oil
A top essential in my Kitchen! Every morning I add 2 Tbsp of Flaxseed oil to my breakfast which helps me to open my filters so that my body can ingest all the vitamins in from my diet. Flaxseeds or Linseeds can be used as a substitute for the trend food chia seeds. I would even say due to the fact that they can be planted locally they are much more sustainable and cheaper as an alternative!
Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:
- Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
- Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 80 to 800 times more lignans than other plant foods.
- Fiber. Flaxseed contains both the soluble and insoluble types.
Acqua Faba & Chickpeas:
Acqua Faba is the perfect substitute for Egg White and has the same volume and fluffy characteristics! It can be used for baking or making a cream out of it. Most of the chickpeas come from Turkey or Ukraine so close to Europe and can be bought canned. Out of the Chickpeas, there are plenty recipes such as a good hummus or on top of a curry as well as the base for Vegan Burgers.
The sunflower should be known for more than its beauty, however, as its seeds are unique in the spectrum of nutrients they contain, ranking among the top 10 sources for many nutrients, such as Copper, Selenium, Vitamin E and many more. The seeds are super cheap and to buy basically everywhere.
Nutritional yeast is a good source of protein, which is great news for vegetarians and vegans, as one tablespoon of a popular brand contains three grams of protein. It also provides a number of nutrients, including chromium, zinc, iron, B-complex vitamins, and other important vitamins and minerals.
Nutritional yeast is made from a single-celled organism called Saccharomyces Cerevisiae that’s grown on molasses, cane sugar or some other medium. It’s harvested, washed and dried with heat to kill, or deactivate the yeast so it stops growing. It does not have leavening abilities like baking yeast since it’s deactivated during processing. After it’s treated with heat, it’s crumbled or flaked and packaged for use.
More info to Nutritional Yeast Klick here
Here are just a few ways to eat nutritional yeast with Truefoodsblog recipes:
- Sprinkle it on top of popcorn with a dash of salt and your other favorite seasonings
- Add it to roasted or steamed vegetables
- Stir it into soups or stews
- Toss it into a salad in place of cheese
- Use it to create a vegan macaroni and cheese
- Mix it with cashews for a flavor boost cheese sauce
- Stir it into your favorite risotto
- Make a bread spread or cream out of it
Oat based products
Oats are a very versatile and nutritive part of the diet. They are rich in protein, essential fatty acids, minerals, and vitamins. Most appreciated oats are for its physiological responses linked with reduction of blood cholesterol levels, reduction of blood glucose rise and gut health. Overnight oats or as a porridge, easy to soak are the perfect breakfast and a healthy start in your day.
Barley’s fiber, potassium, folate, and vitamin B6 content, coupled with its lack of cholesterol, all support a healthy heart. Barley is an excellent source of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
- Rinse barley under running water, then soak it in water for at least 4 hours.
- Strain it and mix 1 cup of the soaked barley in 3 to 4 cups of water.
- Bring it to a boil, then let it simmer (covered) for 45 minutes to 1 hour, until the grains are cooked and softened.
- Allow it to cool.
Shotout to Lena, a good friend who inspired me to write the small EU Vegan alternatives list.
Recipes containing European based alternatives
And many more …
Any inspirations or recipes which we should try out?
Let us know in the comments below and send them to our Instagram so we can have a look