Enjoy the Benefits of a Vegan Diet With Delicious Stuffed Potato Cakes
7 minute read
Vegan diets are followed for a number of reasons, but mostly because of personal choice. They have also been followed as a way to lose weight in a healthy manner. There are, however, additional benefits to eating vegan that you can benefit from.
With the advent of new thinking about the problems of too much meat in the average diet, growing environmental concerns about the overall impact of the meat industry at large, and a vast expansion of the availability of vegan food, it is easier than ever to reduce meat intake, even if you don’t want to cut it out of your diet completely.
Benefits of Eating Vegan
One way to make cutting down on meat easier is to have delicious meals ready that don’t make you miss meat. On top of that, it helps to know about the numerous health benefits to be had from a vegan diet.
More Nutrients
Vegan diets are typically richer in nutrients. By eliminating animal products, you naturally consume more plant products, which are full of more essential vitamin and minerals.
Studies have shown that vegan diets consist of more fiber and antioxidants as well. It is important to remember to still avoid fast-food options. They may be vegan, but they are still lacking in nutrients.
Weight Loss
One of the main reason people opt for a vegan diet outside of ethical reasons, is to lose weight. Vegans on average tend to be thinner and have lower body mass indexes than non-vegans.
This is likely as a result of cutting fatty meat and dairy products as well as the fat-burning antioxidants found in plant-based foods. Of course, sugar is vegan, so it is still important to be careful what you eat, even when it is all plant-based.
Blood Sugar Management
Eating vegan has benefits for diabetes and kidney health. Vegans have been found to have lower blood glucose levels and a lower risk for developing type-2 diabetes.
By switching protein sources from animals to plants, vegans also show reduced risk for poor kidney function and disease too, especially among diabetics.
Better Heart Health
Consuming legumes, fruits, and vegetables is all linked to reduced risk for heart disease, which means vegans are already ahead of the game. In general vegans have a 75 percent lower risk for developing high blood pressure, likely caused by the removal of unhealthy fats from the diet.
In addition to this, vegan diets result in lower cholesterol and better blood glucose management, both of which protect you from heart disease. The consumption of whole grains and nuts common in vegan diets also provides support for heart health.
Cancer Protection
According to the World Health Organization, close to one-third of all cancers can be prevented by controlling your diet. Eating up to seven portions of fruit and vegetables a day can reduce your risk for cancer by 15 percent, which gives vegans a slight advantage over others.
More soy products are consumed on vegan diets which have been shown to significantly reduce risk for breast cancer. By removing meats (especially processed meats) the risk for prostate cancer also declines.
While the exact reason for certain protection against cancer exists in vegan diets, the belief is that the high consumption of antioxidants in plant-based foods protects cells from damage.
Reduce Arthritis Pain
A diet high in plant-based products naturally offers extra polyphenols, which are powerful antioxidant and anti-inflammatory compounds. By reducing inflammation, these foods can help with conditions such as arthritis.
| Related: 4 Delicious, Vegan Instant Pot Meals and Snacks |
Several studies have shown improved mobility and reduced pain once individuals suffering from arthritis switched to a vegan diet. After switching diets, the natural elimination of inflammatory foods leads to less joint pain, less swelling, and improved mobility and flexibility.
Vegan Stuffed Potato Cakes
Ingredients:
Dough:
1 kg potatoes
1/2 cup white rice flour
1/3 cup cornstarch or tapioca flour
Salt, pepper, nutmeg (to taste)
Filling:
3 cups mushrooms, sliced
1/2 of a zucchini, diced
1 onion, chopped
1 bell pepper, diced
2 cloves of garlic, minced
Salt & pepper to taste
Spice mix: 1 tsp Italian spice blend, 1 tsp onion powder, 1 tsp garlic powder, 1/2 tsp cumin, 1/4 red pepper flakes
Additional Ingredients:
Oil for frying and vegan cheese to taste
Directions:
1. Make the dough first. Peel the potatoes, cut into small pieces, and cook in salted water for about 20 minutes. Season with salt, pepper, and nutmeg and mash them with a potato masher. (Do not use a food processor because it makes the mashed potatoes too sticky). Allow the mashed potatoes to cool while you make the filling and then add flour and cornstarch and mix well with a spoon or your hands.
2. For the filling, chop the veggies first. Fry the onion in a pan with a little oil for about 3 to 4 minutes. Add the mushrooms, garlic, the diced peppers and the zucchini. Sauté everything for a couple of minutes, season with salt, pepper, and the spice mix.
3. Split the dough into 8 parts and form into balls. Make a well in the middle and add about one and a half tablespoons of the filling. You can also add some vegan cheese if you want. Carefully "seal" the balls with a little bit more dough and flatten them slightly to make them look like thick pancakes.
4. Heat approximately 2 tablespoons of oil in a pan and fry the potato cakes at medium heat until golden brown on both sides. They will be crunchy on the outside and soft on the inside. If you want them to be a little crunchier, you can bake them additionally for about 20 minutes at 375 degrees in the oven.
The Bottom Line
You may think that eating vegan is not healthy because some fundamental foods are restricted from your diet. While there are food limitations, there are certainly benefits to eating the vegan way.
The benefits are easy to see, and recipes like this prove that vegan meals are not bland. So what’s stopping you from digging into a delicious vegan dinner every now and then?
