We will teach you how to prepare a sour cream suitable for vegans to accompany savory dishes and offer a counterpoint of flavor and a good nutritional contribution.
Sour cream is a preparation that serves to accompany many different dishes. It manages to provide a distinctive touch in terms of flavor and texture. However, There are alternatives to carry out this elaboration in a vegan way, being able to be included without problem in a diet that restricts the consumption of foods of animal origin. Find out how to do it.
Before starting, It is important to note that the presence of sauces in the diet must be moderated. There is nothing wrong with consuming them in a timely manner, but as a general rule it is recommended not to incorporate them regularly. This is because these preparations are capable of significantly increasing the energy value of the dishes, which can lead to weight gain.
vegan sour cream
To make an exquisite sour cream suitable for vegans, you must have the following ingredients:
- 7 ounces of tofu.
- One lemon’s juice.
- Means, medium shallot.
- 1 teaspoon salt.
- A pinch of ground cumin.
Step by Step
- The preparation of vegan sour cream is very simple. Put all the ingredients in the glass of a mincer.
- Blend all the ingredients at maximum power for about 2 or 3 minutes.
- It is important that the final result is uniform and homogeneous in terms of texture.
- Also, you can correct the texture, if it is too thick, with a little more lemon juice.
Vegan sour cream with nuts
There is an alternative to the above preparation of vegan sour cream. In this case, nuts are used instead of tofu as the main ingredient. These foods are capable of providing a significant amount of unsaturated fatty acids, nutrients that have shown helps control inflammation levels in the internal environment.
In this case, you will need:
- 1/2 cup of walnuts soaked for 4 hours.
- 2 tablespoons of white onion.
- Salt to taste.
- The juice of half a lemon.
- Half a cup of purified water.
Step by Step
- For the elaboration, you have to follow the same steps as in the previous case.
- Put all the ingredients in a container suitable for a hand blender and process them for 2 or 3 minutes at maximum power until a homogeneous result is achieved.
- Taste before serving to correct salt if necessary.
- Similarly, you can add more lemon juice for a smoother texture.
benefits of sour cream
The inclusion of sour cream in the context of a varied and balanced diet can generate certain health benefits. It is important to avoid a deficit of essential nutrients because otherwise the efficiency of physiological processes would be put at risk. In this way, the risk of getting sick would increase. For the supply of micronutrients to be adequate, it is advisable to include foods of almost all types in the guideline.
May support immune function
Vegan sour cream has a significant amount of vitamin C inside, mainly from citrus. This nutrient manages to enhance immune function, both innate and adaptive. This is evidenced by a research published in the journal Nutrients. In this way, the incidence of infectious pathologies is reduced, especially those of a respiratory nature.
In addition, maintaining an adequate consumption of this nutrient manages to improve the management of symptoms in the case of developing any of these diseases. These will be less intense and their duration will also be shorter. In this way, it is possible to recover the state of well-being more quickly.
Improves skin health
Vitamin C is a nutrient that fulfills many functions within the human body, beyond its effects on the immune system. It also manages to increase the synthesis of collagen, the most abundant protein in the human body, since it is part of almost all tissues, according to a study published in the journal International Journal of Sports Nutrition and Exercise Metabolism.
From the age of 30, collagen production begins to decline. This is mainly noticeable on the skin, since little by little different marks associated with age, such as wrinkles, can appear. To delay its appearance, it will be crucial to ensure a correct intake of vitamin C on a daily basis, thus stimulating protein synthesis and improving the external appearance.
Helps maintain a good protein intake
Unlike other sauces, vegan sour cream has a significant portion of protein inside, nutrients of low biological value, but that contribute to cover daily requirements. It is clear that a good part of the proteins provided through the diet must be of animal origin, but they must be complemented with others from vegetable foods.
If the consumption of these nutrients is not good, a progressive catabolism of the lean tissue will take place little by little, which will have a negative impact on the muscle strength values. Indeed, these states of sarcopenia are associated with increased all-cause mortality in older adults. To prevent them, it is best to plan a good diet and strength training.
Make vegan sour cream at home
As you have been able to verify, Making vegan sour cream at home is really easy. It is a recipe that requires few ingredients and can be used to accompany both meat and fish dishes. It even goes well with certain side dishes, such as tubers. For this reason, we encourage you to try it, since you will not need much time to achieve a fantastic result.
Finally, remember that the use of sauces in the diet must be moderate. When consuming them, it is always necessary to prioritize those made at home. In this way, the ingredients used can be controlled and the intake of simple sugars, trans fats or additives in high quantities avoided. All these elements are considered harmful to health.
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