Knowledge zone

Whether you've been following a vegan or vegetarian diet for years or are just beginning to discover a plant-based lifestyle – there are some staple foods that should not be missing in your kitchen. In this post, we introduce you to 5 tried and tested products that will make it easier for you to start a vegan or vegetarian diet and enrich your everyday life.

1. Legumes: Your Protein Suppliers

Legumes such as lentils, chickpeas, beans, and peas are true nutrient powerhouses and indispensable in a balanced, plant-based diet. They provide high-quality, cholesterol-free protein, are rich in fiber, vitamins, and minerals. Whether you like lentil soup, chickpea curry, or bean stew – legumes are versatile and can be wonderfully integrated into savory dishes.

Tips for handling legumes:

• It's best to buy dried legumes and soak them overnight before preparing them. This way, they become more digestible.
• Try different varieties and discover your favorites. Each legume has its very own taste.
• Pay attention to organic quality when purchasing to avoid unnecessary pesticide residues.

2. Nuts and Seeds: Small Powerhouses

Nuts and seeds are true nutrient wonders. They provide high-quality protein, healthy fats, fiber, vitamins, and minerals. It's best to eat them unroasted and unsalted to benefit from their full nutrients. Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds are particularly recommended.

How to integrate nuts and seeds into your daily routine:

• Sprinkle them over your muesli, smoothie bowls, or salads.
• Use ground nuts and seeds for baking cakes, cookies, or bread.
• Make delicious nut and seed bars as a healthy snack in between.

3. Tofu, Tempeh & Co.: Diverse Meat Substitute Products

Whether tofu, tempeh, seitan or lupine fleece – there is a wide variety of high-quality meat substitutes that can enrich your vegan or vegetarian cuisine. They provide plant-based protein, are low in calories and can be prepared in a variety of ways. Try different varieties and find out your favorites.

Tips for handling meat substitute products:

• When purchasing, look for organic quality and as few additives as possible.
• Marinate tofu or tempeh before preparation to give them more flavor.
• Experiment with different preparation methods such as frying, baking, or smoking.

4. Whole grain products: Satisfy and nourish

Whole grain products such as whole grain bread, whole grain pasta, quinoa, or brown rice are important sources of fiber, vitamins, minerals, and high-quality carbohydrates. They keep you full for a long time, provide your body with energy, and contribute to a balanced, plant-based diet.

How to integrate whole grain products into your daily life:

• Replace white pasta, rice, or bread with their whole grain alternatives.
• Try new types of grains like quinoa, amaranth, or buckwheat.
• Bake your own whole grain bread or roll.

5. Superfood supplements: Additional nutrient punches

In addition to your balanced, plant-based diet, superfood supplements such as spirulina, chlorella, or matcha can provide your body with additional valuable nutrients. They deliver highly effective antioxidants, vitamins, and minerals, thereby supporting your health and well-being.

How to integrate superfood supplements into your daily routine:

• Add spirulina powder to your smoothies or muesli.
• Drink a matcha latte in the morning for an energy boost.
• Take Chlorella tablets as a dietary supplement.

With these 5 product groups, you have created a solid foundation for a balanced, vegan or vegetarian diet. Try out the different varieties and preparation methods – this way you will quickly find your favorite dishes and ingredients. Let yourself be inspired by the diverse possibilities and enjoy the variety of a plant-based lifestyle!