Salmon's Place In My Vegan Diet

what happened when i incorporated salmon in my vegan diet

I recently decided to incorporate salmon into my vegan diet. I had been a vegan for around five years, but I started to feel restricted by my diet. I wanted to listen to my body and give it what it needed, so I decided to reintroduce salmon. I still plan to eat vegan most of the time, but I want to prioritize sustainable seafood once a week. I don't want my diet to control me or define my identity. This change has been freeing, and I'm committed to listening to my body and giving it what it needs.

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The health benefits of salmon

Salmon is a popular oily fish that is a good source of protein, vitamins, minerals, and omega-3 and -6 fatty acids. It is considered a superfood due to its dense nutritional content. Here are some of the health benefits of consuming salmon:

Promotes Heart Health

Salmon is rich in omega-3 fatty acids and potassium, which are beneficial for heart health. Eating salmon can help to reduce artery inflammation, lower cholesterol levels, maintain blood pressure, and prevent excess fluid retention. Regular consumption of salmon may also reduce the risk of heart attacks, strokes, arrhythmia, high blood pressure, and high triglycerides.

Repairs Damaged Tissues

Salmon is a good source of protein, which is essential for the body to build and repair tissues. Protein helps protect bone health and maintain muscle mass during weight loss. It also helps maintain a healthy metabolic rate and improves bone density and strength.

Excellent Source of Vitamin B Complex

Salmon is rich in the vitamin B group, including B3, B5, B6, B7, B9, and B12. These vitamins work together to convert consumed food into energy, create and repair DNA, and reduce inflammation in the body. Vitamin B3 helps to lower cholesterol levels, while vitamin B6 improves brain health. Vitamin B12 is crucial for the functioning of the brain and nervous system, hormonal balance, and metabolic functions.

Assists in Proper Thyroid Function

Salmon is a good source of selenium, an essential trace mineral that helps maintain proper thyroid function. Selenium protects the thyroid gland from oxidative damage during the synthesis of the thyroid hormone.

Promotes Brain Health

The high levels of DHA, vitamin A, vitamin D, and selenium in salmon work together to boost and improve brain function. Omega-3 fatty acid supplements are often used to treat psychological disorders like Alzheimer's and Parkinson's disease. Eating salmon during pregnancy can also promote fetal brain development and health.

Fights Joint Inflammation

The omega-3 fatty acids in salmon help reduce inflammatory joint conditions, including osteoarthritis. Salmon contains bioactive peptides, including calcitonin, which regulates and stabilizes collagen synthesis in human osteoarthritic cartilage.

Builds Cognitive Intelligence in Children

Salmon consumption by expecting mothers can help build cognitive skills and learning capabilities in children. It may also help curb ADHD and enhance academic performance in growing children.

Antioxidant Properties

The pink color of salmon comes from astaxanthin, a member of the carotenoid family of antioxidants. Astaxanthin has been linked to the prevention of cardiovascular, immune, inflammatory, and neurodegenerative diseases.

Enhances Eyesight

Salmon is rich in omega-3 fatty acids and vitamin A, making it beneficial for eye health. Regular consumption of salmon may help with dry eye syndrome and age-related macular degeneration.

Promotes Healthy Skin

The presence of fatty acids and vitamin A in salmon improves skin quality and health. Omega-3 fatty acids, in combination with astaxanthin, help reduce free radical damage that contributes to skin aging.

May Assist in Weight Loss

Salmon is a protein-rich food with a low-calorie content, making it a healthy option for weight loss plans. The lean protein in salmon helps keep you feeling full for longer, reducing overall food intake throughout the day.

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The environmental impact of salmon fishing

Salmon aquaculture is the fastest-growing food production system in the world, accounting for 70% of the market. However, the environmental impact of salmon fishing is significant and far-reaching. Firstly, salmon farms supply cheap salmon year-round, which has contributed to the decline of wild salmon populations. As consumer demand for salmon increased, the number of wild salmon decreased, and fish farms started to pop up to meet this demand. While eating farmed salmon might seem like a more sustainable option, this is unfortunately not the case. Salmon farms use ground-up wild fish as feed, which depletes the food sources available for wild salmon.

Furthermore, the nets used to contain farmed salmon can fail, leading to fish escape. These escaped farmed salmon can then compete with wild fish for resources and interbreed with local wild stocks, reducing the genetic diversity of the wild population. In addition, farmed salmon can spread diseases to wild salmon, further endangering their populations.

Salmon farms also contribute to water pollution. The uneaten food, antibiotics, pesticides, and feces of the farmed fish can pollute the water with both nutrients and chemicals. This pollution can disturb the flora and fauna on the ocean bottom and lead to oxygen-deprived waters that stress aquatic life. The high fish mortality rates on these farms also contribute to pollution, with sea lice infestations being a significant cause of fish deaths.

Overall, the environmental impact of salmon fishing is extensive and has led to billions of dollars in damage globally. With the increasing demand for farmed salmon, it is essential that responsible practices are put in place to protect the environment and wild fish populations.

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How to make vegan salmon taste like the real thing

Incorporating salmon into your vegan diet can be a great way to add variety and some extra health benefits to your meals. If you're looking to make vegan salmon that tastes like the real deal, here are some detailed instructions to guide you through the process:

Ingredients:

  • Extra-firm tofu
  • Beet (raw or pickled)
  • Nori (seaweed sheets used for sushi)
  • Vegetable broth/stock
  • Rice vinegar or apple cider vinegar
  • Soy sauce (or tamari for gluten-free option)
  • Miso paste (white or yellow)
  • Lemon juice
  • Turmeric
  • Cornstarch
  • Oil for frying (vegetable, canola, sesame, or olive oil)
  • Optional seasonings: garlic powder, salt, black pepper, red pepper flakes, liquid smoke, light brown sugar, crushed garlic, minced ginger

Instructions:

  • Press the tofu: Start by pressing the tofu to remove excess moisture. Wrap the tofu in paper towels or a clean cloth and place something heavy on top for about 30 minutes. This step ensures that the tofu can better absorb the marinade.
  • Prepare the marinade: In a blender, combine beet, nori, vegetable broth, vinegar, miso paste, lemon juice, turmeric, and any optional seasonings you wish to add. Blend until smooth.
  • Cut the tofu into fillets: Cut the tofu block in half lengthwise, and then cut each half into two long skinny strips, resulting in four tofu fillets.
  • Create a flaky texture: Using a chopstick or knife as a guide, carefully slice the tofu partway through, making repeated cuts about â…›" apart to mimic the flaky texture of salmon.
  • Marinate the tofu: Place the tofu fillets in a resealable bag or container and cover with the marinade. Let it marinate for at least 30 minutes or preferably overnight in the fridge.
  • Prepare the "skin" (optional): Cut a strip of nori to fit the bottom of each tofu fillet. Dip the rough side of the nori into the marinade and gently stick it onto the tofu.
  • Coat with cornstarch: Place cornstarch in a wide bowl and dredge each tofu fillet in it, ensuring all sides are coated.
  • Pan-fry the vegan salmon: Heat oil in a large skillet or frying pan over medium-high heat. Add the tofu fillets and fry for 2-4 minutes on each side until lightly golden.
  • Serve: Serve your vegan salmon hot with a wedge of lemon. It pairs well with sides such as rice, mashed potatoes, or a green salad. For an even more authentic touch, serve with a lemon dill sauce or vegan tartar sauce.

By following these steps and allowing sufficient time for marination, you can create vegan salmon that not only looks the part but also tastes remarkably similar to its non-vegan counterpart. Enjoy experimenting with this recipe and impress your taste buds with a delicious, fish-like feast!

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The best vegan salmon brands

There are several brands that offer vegan salmon, which is growing in popularity due to its delicious taste, versatility, sustainability, and fish-free composition. Here are some of the best vegan salmon brands:

Vegan ZeaStar

Owned by Vegan Finest Foods, Vegan ZeaStar offers a range of vegan seafood products, including No Salmon Sashimi, which is perfect for sushi or poke bowls.

Konscious Foods

Konscious Foods provides ready-made vegan poke bowls with fish-free tuna or salmon. They are also launching a plant-based smoked salmon product soon.

Goldie Lox

Goldie Lox creates vegan smoked salmon from carrots and "some good juju."

Current Foods

Current Foods offers a convenient and ocean-friendly lunch option with its 100% Plant-Based Salmon Slices, made from pea protein and vitamin B12.

Revo Foods

Revo Foods offers a range of vegan salmon products, including smoked, gravlax, and spreadable salmon.

Vivera

Vivera is known for its ultra-realistic vegan products, including the Plant Salmon Fillet, which can be baked or fried and contains added omega-3.

Good Catch

Good Catch, founded by plant-based pioneers Derek and Chad Sarno, launched the first plant-based salmon burgers in the US, providing 16 grams of protein per serving.

Oshi

Israel-based Oshi (formerly known as Plantish) is a food tech startup that raised $2 million to bring its whole-cut vegan salmon to restaurants.

Lily's Vegan Pantry

Lily's Vegan Pantry, formerly known as May Wah Vegetarian Market, has been producing realistic vegan meat products since the 1990s. They offer various plant-based salmon options, such as salty slices and fillets.

Veganz

Veganz, Europe's first vegan supermarket chain, offers Veganz Salmon Style Slices made from seaweed and microalgae, providing a source of omega-3.

Hooked Foods

Hooked Foods offers Salmoonish pieces, a fishy alternative for wraps, salads, and pastas, without harming any sea creatures.

Save Da Sea

Save Da Sea is a brand dedicated to protecting the oceans by creating simple and delicious seafood alternatives, like their carrot-based Plant-Based Smoked Salmon.

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Vegan recipes that include salmon

There are a few ways to incorporate salmon into a vegan diet. One way is to make vegan salmon using tofu. Here are some recipes to try:

Pan-Seared Vegan Salmon

This recipe uses extra-firm tofu, which is marinated in a blend of vegetable broth, nori, apple cider vinegar, white miso paste, garlic powder, and turmeric. The tofu is then dredged in cornstarch and fried until crispy. The result is a delicious, pan-seared "fish" fillet with a flaky inside and crispy skin.

Vegan Salmon with Lemon Dill Sauce

This recipe also uses extra-firm tofu, which is marinated in a blend of beet, nori, vegetable broth, rice vinegar, white miso paste, garlic, salt, and turmeric. The tofu is then coated in cornstarch and pan-fried or grilled until golden. It is served with a lemon dill sauce, which is made with vegan mayo, fresh dill, lemon, and simple spices.

Tofu Salmon

Similar to the above recipes, this one also uses extra-firm tofu and marinates it in a blend of vegetable stock, nori, rice vinegar, soy sauce, sesame oil, liquid smoke, beet slices, garlic powder, salt, black pepper, light brown sugar, crushed garlic, minced ginger, and red pepper flakes. The tofu is then coated in cornstarch and pan-fried until crispy. It is served with a sprinkle of ground black pepper, red pepper flakes, and chopped cilantro, with lemon wedges on the side.

Incorporating salmon into a vegan diet can be a delicious way to add variety and some "fishy" flavors to your meals. These recipes are a great way to enjoy the taste and texture of salmon while maintaining a vegan lifestyle.

Frequently asked questions

Popular vegan salmon recipes include vegan smoked salmon, vegan salmon fillets, vegan salmon spread, and spicy carrot lox and avocado sushi.

To make vegan salmon, you can use tofu as a base and marinate it in a blend of vegetable stock, nori, rice vinegar, soy sauce, sesame oil, liquid smoke, beet slices, garlic powder, salt, black pepper, light brown sugar, crushed garlic, minced ginger, and red pepper flakes. After marinating, the tofu is cooked by pan-frying or baking.

Incorporating vegan salmon into your diet can provide a good source of plant-based protein and omega-3 fatty acids, offering similar nutritional benefits to regular salmon without the use of animal products.

Yes, there are potential health risks associated with consuming salmon. Salmon may contain high levels of contaminants such as arsenic, mercury, lead, and PCBs, which can have negative effects on human health, including increased cancer risk and neurological issues.

If you are looking for vegan alternatives to salmon, you can explore options like vegan shrimp, vegan tuna, or other plant-based seafood products that mimic the taste and texture of fish without the use of animal products.

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