How to Make Vegetarian Fesenjan Stew

Fasanjoon stew or Fasanjan is one of the most authentic and delicious Iranian stews. Khorsht Fasanjan is from Gilan province. But because of its unique and delicious taste, it is cooked in most cities of Iran. In Fasanjan stew, the meat (here, vegetable meat) is cooked with walnuts and pomegranate paste and it gets a great taste. You can change the taste of this delicious stew by choosing the amount of sugar you want. In addition, one to two glasses of fresh pomegranate juice can be used to make the stew sour and tasty. Northern Fasanjan is usually very sour, but in other parts of Iran, Fasanjan is often made into melas.

Necessary ingredients for 5 people

2 cups of walnuts

1 cup dry soybeans

2 medium onions

Pomegranate paste 5 tablespoons

Turmeric, salt and onion powder as needed

How to prepare Fasanjan stew with soy

first stage

To prepare delicious Fasanjan stew with soybeans, first pour soybeans into a bowl of water and soak for 1 hour. After the soybeans are well soaked, we take the excess water completely by hand pressure.

second stage

At this stage, we grind the soaked soybeans with one tablespoon of wheat flour, one tablespoon of wheat starch, three walnuts, onion powder, salt and turmeric and shape them into balls and store them in the refrigerator for 30 minutes.

third level

We put a pan on the heat and fry the soybeans. Next, take a suitable pot and put it on the heat with a little oil until the oil heats up well. Wash, peel and finely chop the onion.

The fourth stage

Then pour it into the pot and fry well until the onion becomes light and transparent. Add the ground walnuts to it and fry. Then we add the fried chickpeas to it and add two glasses of water to it.

The fifth stage

At this stage, we add a little salt and black pepper to the pot and put it on a gentle heat so that it boils slowly and the soybeans are cooked. After the kalglis are completely cooked, we add the pomegranate paste to the stew pot.

The sixth stage

In the final stage, we let the stew fall into the oil. If the pomegranate paste is sour, we can add a little sugar to the stew to soften the taste of the stew. At the end, we serve the prepared stew in a suitable dish next to the rice.

Effects of Vegan Diet on the Body Exploring Benefits and Considerations

A vegan or vegetarian diet excludes all animal products, including meat, dairy and eggs. When people follow this diet correctly, it can be very nutritious, reduce the risk of chronic diseases, and help with weight loss.

Most people pursue vegetarian or vegan diets due to health, animal welfare, or environmental concerns. A 2018 Gallup poll reported that about 3% of the US population is strictly vegetarian, noting that sales of plant-based foods are on the rise.

Vegan diets are rich in nutrients and unsaturated fat. Research shows that this diet can improve heart health, protect against cancer, and reduce the risk of type 2 diabetes.

However, people who eat only plant foods need to be more aware of how to obtain certain nutrients, including iron, calcium, and vitamin B-12, that they would normally get from an omnivorous diet.

A vegan diet includes only foods that are made from plants. Those who follow this diet avoid eating animal products including meat, dairy and eggs. Some people also avoid eating honey. For some, being vegan is a dietary choice, while for others, it's a lifestyle choice.

People who choose a vegan lifestyle avoid clothes, soaps and other products that have parts of leather or animal fur. Some adopt this lifestyle as a sustainable diet because of the environmental benefits.

Vegan diets include lots of fruits, vegetables, beans, nuts, and seeds. Eating these foods provides a wide range of important vitamins, minerals, healthy fats and protein.

However, people who follow this diet should be careful about the main nutrients that people usually get from animal products. These nutrients include iron, protein, calcium, vitamin B-12 and vitamin D.

Vegan vs Vegetarian

The main difference between vegetarians and vegans is that although vegetarians do not eat meat (including beef, pork, chicken, and fish), they do consume dairy, eggs, or both. A vegan diet does not include all products containing animal ingredients.

A vegan diet is more restrictive, as people need to know where their nutrients are coming from to ensure that they are meeting their daily diet.

Health benefits of a vegan diet

Vegan diets can provide all the nutrients a person needs and eliminate the potential risks reported from animal fats. Research has provided the following benefits for a vegan diet, including:

Better heart health

Vegan diets like the Dash diet can improve heart health in several ways.

A large 2019 study linked higher consumption of plant foods and lower consumption of animal foods to a reduced risk of heart disease and death in adults.

Animal products—including meat, cheese, and butter—are the main dietary sources of saturated fat. According to the American Heart Association (AHA), eating foods that contain these fats raises cholesterol levels. High cholesterol levels increase the risk of heart disease and stroke.

Plant-based foods are rich in fiber, which improves heart health, according to the AHA. Animal products have less or no fiber, while vegetables and plant-based grains are the best sources.

In addition, people on a vegan diet usually consume fewer calories than those on a standard Western diet. A moderate caloric intake can lead to a lower body mass index (BMI) and lower risk of obesity, which is a major risk factor for heart disease.

Reducing the risk of cancer

According to a 2017 review, following a vegan diet may reduce a person's risk of cancer by 15%. This health benefit may be because plant foods are rich in fiber, vitamins, and phytochemicals, and the biologically active compounds in them prevent cancer.

Research on the effect of diet on the risk of certain cancers has produced mixed results.

However, the International Agency for Research on Cancer reported that red meat is "probably carcinogenic," noting that research has linked it primarily to colon cancer, as well as prostate and pancreatic cancer.

It has also been reported that processed meat is carcinogenic and may cause colon cancer.

Eliminating red and processed meats from the diet eliminates these possible risks.

Lose weight with a vegan diet

People who follow a vegan diet have a lower body mass index (BMI) than other diets.

In a 2015 study, researchers reported that vegan diets were better for weight loss and nutrient supply than omnivorous, semi-vegetarian, and vegetarian diets.

Many animal foods are high in fat and calories, so replacing these foods with low-calorie plant foods can help people control their weight.

It's important to note that eating too much processed or high-fat plant food—which some use as a vegan diet—can lead to unhealthy weight gain.

The Impact of Raw Vegan Foods on Bone Density & Osteoporosis Prevention

Vegan diet and the risk of osteoporosis is a topic that has attracted the opinion of many experts. They say that if a vegetarian diet contains foods with the amount of protein needed by the body, they can also keep one's bones strong. Meanwhile, researchers believe that people who follow a vegan diet are at risk of bone fractures, especially hip fractures.

Researchers say that lower body mass index as well as calcium and protein deficiency can be risk factors for osteoporosis in these people. Vegetarians can keep their bones strong by consuming vitamins D and B12, as well as eating meat-free foods that contain a healthy amount of protein.

People who don't eat meat, especially vegetarians, may be at risk of breaking bones. Researchers from Oxford University in England reported that vegans are 43% more prone to bone fractures. Also, in some areas, such as hip fracture, the risk of fracture is higher in them.

Studies have shown that people who follow vegetarian diets are more at risk of fractures. According to these surveys, the most fractures were in the hip area. In such a way, the risk of hip fracture in vegans is 2.3 times higher than in people who eat meat.

This study, which is related to the vegan diet and the risk of osteoporosis, was published in the journal BMC Medicine. It analyzed the results of more than 54,000 people involved in the EPIC-Oxford study.

Among these 54,000 people, nearly 30,000 of them had a meat-eating diet. About 8000 people did not eat meat but ate fish. About 15,000 people were vegetarians and nearly 2,000 were vegans. The results of the survey showed that 3,994 fractures occurred among these people. Most fractures were in the hip area, followed by the wrist, arm, ankle and foot.

Vegetarians and people who eat fish but don't eat meat are at higher risk of hip fractures than their meat-eating counterparts, the researchers said. When body mass index (BMI), calcium, and protein intake are taken into account, this risk is somewhat reduced.

Previous studies have shown that low BMI is associated with hip fracture risk. Low intake of calcium and protein can both lead to weak bones. Based on these studies, vegans, who have an average lower BMI and less calcium and protein than meat eaters, have a higher risk of fractures in several areas of their body.

Balanced, mostly plant-based diets can lead to improved nutrient levels. They are even associated with reducing the risk of diseases, including heart disease and diabetes. People should consider the benefits and risks of their diet. They need to make sure they get the calcium and protein they need from their diet and maintain a healthy BMI and weight.

Lauri Y. Wright, PhD, assistant professor of nutrition and dietetics at the University of North Florida, explains why vegetarians are at risk for osteoporosis: "The root cause is partly related to protein and calcium intake, as well as BMI." But in people who follow a vegetarian diet, the consumption of these two is limited. Accordingly, the risk of bone fracture increases in them.

For example, vegetarians may have consumed adequate amounts of calcium. But many plant sources, such as spinach, do not contain as much calcium as dairy products. Vegetarians may have consumed adequate amounts of plant protein, but amino acids from plant sources are not as effective as animal proteins.

But, researchers say, a person may easily consume too much processed vegan junk food, which will have an adverse effect on health. However, when these people focus on whole, plant-based foods, they can reduce complications. People on a vegan diet can get the protein they need from soybeans, beans and whole grains, as well as nuts and seeds. B12 and vitamin D supplements are also recommended for health.

Dana Hones, PhD, is a senior nutritionist at the University of California, Los Angeles, and has been a vegetarian since 2001. Back then, it was much more difficult for vegans to find options for animal products that were fortified with essential vitamins and minerals, he says. But people who wanted to choose a vegan diet had to eat more fruits, vegetables and fortified foods. This is despite the fact that today there are many products that are composed of materials similar to animal products.

He says that choosing the right foods is important for vegetarians to stay healthy. People who want to choose this diet should create a balance between fresh products and some fortified products such as soy milk, almond milk or peanut milk. Even more of these products are enriched with calcium and vitamin D and other important nutrients.

He also advises vegetarians to exercise. even get vitamin D and calcium and consume enough calories.

A vegan diet consists of eating only plant-based foods. In this diet, people avoid consuming all animal products including meat, dairy and eggs. Some people do not even eat honey by following this diet. For some, being vegan is a dietary choice, while for others, it's a lifestyle.

The Impact of Raw Vegan Diet on Dental Health & Oral Hygiene

Many people become vegetarians motivated by a desire to live a healthier lifestyle. Becoming a vegetarian or vegan is a completely personal choice. Having a plant-based diet can have many health benefits, one of which is oral health. In this article, we want to talk about the effect of vegetarianism on dental health and see whether having a vegetarian diet can really help dental health or not.

Veganuary is the latest diet that became popular in 2022.

Having a vegan diet can bring several health benefits. This vegetarian diet includes all kinds of fruits and vegetables and can reduce the risk of previous diseases and cancer.

A plant-based diet is typically rich in hydration, vitamins, minerals, fiber, and phytonutrients.

Eating a plant-based diet can be full of positives for maintaining oral health. Also, the health of your mouth and teeth can affect the overall health of your body. For example, with the development of periodontal disease, it is possible to increase the risk of Alzheimer's disease and heart diseases.

Nutrition is the key to oral and dental health. Its effect is related to our safety and condition and can directly affect the periodontal condition. The vegetarian diet is rich in antioxidants and of course plant chemicals that are very efficient and useful for oral and dental health.

When it comes to oral health, this case will show that vegans can do much better in maintaining their oral health. People who follow a vegan diet smoke less or consume less sugary drinks. These things help their oral health a lot.

The question that is raised now is that the vegan diet is associated with risks? In response to this question, we must say that if they are not properly informed or trained about this method, vegetarians can very likely suffer from many dental health problems, which include:

Tooth Decay

Increased acidic pH level in the mouth

Lack of saliva production

Compared to the normal diet that people have, vegetarians may face more problems due to the elimination of some foods from their diet. It's true, eliminating certain foods from your diet can turn into key vitamins and nutrients like vitamin D and calcium that can be vital for overall dental health.

Let's walk you through some of the key risks to be aware of when following a vegan diet:

Calcium

Calcium can be a main need for the human body, which not only supports the health of bones, but also can guarantee the health of teeth and gums. Fish and dairy products are the best sources of calcium. However, this option will not include vegans. In order to rid the body of calcium, vegetarians should supplement their diet with a sufficient amount of plant sources that contain calcium. Some plant sources that contain calcium are: soybeans, kale, tofu, almonds, broccoli, etc.

Vitamin D

Another key risk that vegetarianism will have on the health of the teeth and the whole body is the consumption of vitamin D. Vitamin D is needed for the absorption of calcium. Among the best sources of vitamin D are fatty fish, eggs, fortified milk, etc. Besides these foods, the best source of vitamin D can be the sun. In order to get enough vitamin D, vegetarians can spend some time outdoors in the sun in the morning. Of course, we should also add that vegans can also get vitamin D from other foods such as mushrooms.

Amino acids: the effect of vegetarianism on dental health

Amino acids such as arginine can play an important role in caries and gum diseases by cleaning the excess dental plaque. Amino acids, especially arginine, can be found in: poultry, meat, fish and dairy products.

In order to get a sufficient amount of amino acids, vegans should supplement their diet with plant products such as lentils, peas, soybeans, and pumpkin seeds.

The risk of tooth erosion due to sugar consumption

Vegetarians will be at a higher risk for tooth erosion due to high consumption of acidic foods and other foods that contain a lot of sugar, such as fruits.

To be vegetarian or not?

There is no problem in wanting to become a vegetarian if you can supplement your diet with whole foods. In the following, we will introduce you to some key ways to maintain the health and hygiene of the teeth. Follow us on the impact of vegetarianism on dental health.

Important points in maintaining oral health in a vegetarian diet

Follow a whole plant-based diet.

Increase your water intake to maintain saliva flow and a healthy pH level in your mouth.

Limit the consumption of sweet and acidic foods.

In order to prevent the development of caries and plaques, avoid consuming fast snacks.

Be sure to rinse your mouth properly with water after every meal.

Don't forget to brush after eating (wait at least 30 minutes after eating to avoid tooth enamel erosion)

At least it is better to brush and floss your teeth twice a day.