From vegetarians to vegans: a diet without fish and meat – how healthy are vegetarians?

What does vegetarian mean?

There are various strategies for adopting a plant-based diet.

  • Vegetarian egg milk avoid meat and fish, but eat dairy products and eggs. Most people in Germany who classify themselves as vegetarians prefer this diet.
  • pescetarian do not eat meat, but eat fish and animal products such as eggs, milk or dairy products.
  • Egg vegetarians do not eat either Meat or fish and also avoid dairy products, but eat eggs. This diet is often for health reasons, such as lactose intolerance.
  • Dairy vegetarians are lacking Meat, fish and eggs. But eat dairy products like yogurt, cream and cheese. Honey is also served, for example.
  • vegan avoid animal products, such as honey. People who not only eat vegan but also live vegan also avoid for example leather, wool or cosmetics that contain animal products.
  • Flexors are people who vary their diet. You reduce meat, fish, or animal foods in general, but not entirely without them. According to the Federal Ministry of Environment and Agriculture’s 2020 nutrition report, more than half of Germans describe themselves as flexors.

Avoid meat – is that healthy?

Beyond environmental considerations, not eating foods like meat has many health consequences.

For example, AOK surveys show that vegetarians have a lower risk of obesity and type 2 diabetes mellitus, and cardiovascular problems occur less frequently. However, the health benefits are also due to the fact that people who identify as vegetarians are generally more likely to be healthy, e.g. B. drinking less alcohol, smoking less and moving more often.

On the other hand, a diet that does not contain animal products at all carries risks because fish, meat, or dairy products provide the nutrients our body needs. Fish, for example, is a provider of proteins, omega-3 fatty acids and amino acids. Animal proteins are considered useful because they are absorbed faster by the body. Vegetable proteins also provide the necessary amino acids. A vegan diet can easily lead to a lack of vitamins B2 and B12. Iron and iodine can also be difficult to absorb.

That is why doctors and nutrition advisors recommend that vegetarians pay close attention to the composition of their diet to avoid possible nutritional deficiencies.

Recipes without meat

Hot chickpea salad

For 2 people (20-minute preparation)

  • 1 garlic
  • 4 sprigs of mint
  • 4 sprigs of parsley
  • 2 tablespoons lemon juice
  • 1 tablespoon tahini (sesame paste)
  • 2 tablespoons olive oil
  • 3 tablespoons honey salt, pepper
  • 1 can of chickpeas (240 g drained weight)
  • 1 yellow pepper 225 g piece of halloumi
  • 1 red onion
  • 50 g baby spinach leaves
  • ½ spoon of coriander and cumin
  • 1 pinch cayenne pepper
  • 1 handful of fries
  • 2 teaspoons roasted sesame seeds (optional)

For the wine, peel and chop the garlic a little. Wash the herbs and dry the herbs, peel the leaves. Garlic puree with herbs, lemon juice, tahini, 1 tablespoon olive oil and 2 tablespoons honey. Season the garment with salt and pepper. Drain the chickpeas in a colander, wash under cold water and drain. Cut the peppers in half lengthwise, remove the stems, waders and seeds. Wash and chop the halves roughly. Drain the halloumi and cut into cubes. Peel a squash, grate it and slice it. Wash and dry the baby spinach leaves. Heat the remaining tablespoon of oil in a pan. Fry the chickpeas, haloumi, pepper and onion for 5 minutes, turning, until the haloumi is slightly browned throughout. Add the remaining honey and the spices. Mix everything well and fry for a while. Season with salt and pepper. Roughly crumble the breadcrumbs. Remove the pan from the oven. Briefly mix the contents of the pan with the spinach and breadcrumbs and immediately divide on two plates. Pour in the wine and serve the chickpea salad hot. Garnish the salad with roasted sesame seeds if you like.

Lentil soup with kale

For 4 people
For 4 people (25 minutes prep time)

  • 200 grams of red lentils
  • 1 liter vegetable broth
  • ½ spoon of chili powder
  • 8 stalks of kale (alternatively 50 g frozen kale)
  • Salo
  • 3 tablespoons oil
  • 10 g glass noodles

Put the lentils and broth in a saucepan and cook. Insert the capsicum powder. Cover and cook the lentils for about 20 minutes over low heat until soft. Meanwhile, trim and wash the kale carriage. Remove the stem and finely pick the leaves. At the end of cooking time, clean the lentil soup with the blender until smooth. Season with salt. Add the kale leaves and let the soup boil for another 3-4 minutes over low heat. Heat the oil in a large skillet. Fry the glass noodles in batches for 1-2 seconds until they rise. Divide the soup between four plates and serve garnished with the fried glass noodles.

Mila Raspberry-Muesli

For 4 people (25 minutes prep time)

  • 200 g fine millet
  • 200 ml unsweetened apple juice
  • Salo
  • 4 tablespoons dried oxycodone
  • 2 tablespoons flaked almonds
  • 2 tablespoons poppy seeds
  • 400 g raspberries (fresh or melted frozen raspberries)
  • 400 g curd milk
  • 2 ½ tablespoons flowing honey

Rinse the millet in a sieve with warm water and drain well. Bring the apple juice and 200 ml of water with a pinch of salt to a boil in a saucepan, add the million and boil. Cover and simmer over low heat for about 5 minutes, stirring occasionally. Then add the cranberries and cover and let the porridge swell for another 5 minutes until the liquid is almost absorbed. Meanwhile, roast the almonds and poppy seeds in a fat-free pan over medium heat until golden brown. Then remove and set aside. Pour the swollen milia porridge into a bowl. Arrange the raspberries, wash briefly and dry. Stir the berries and sour milk into the million, sweeten with the honey. Arrange the millet porridge in four bowls. Sprinkle with the mixture of almonds and poppy seeds and serve.

Source: Doc Esser: “Health Food Rock’n’Roll”, MDR at 4


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