Vegan dining refers to the practice of consuming plant-based foods and avoiding all animal products, including meat, dairy, eggs, and honey. Veganism has become increasingly popular due to ethical, environmental, and health-related reasons. Many restaurants now offer vegan options or entirely plant-based menus to cater to the growing demand for cruelty-free and sustainable dining choices.

Explore cuisines that naturally feature a variety of plant-based options, such as Mediterranean, Indian, Thai, and Mexican. These cuisines often have traditional dishes that are inherently vegan or can be easily adapted.

Catriona Humphries, the founder of Built By Plants, a nutritionist business based in Australia talks to me about plant-based food. Her focus is on helping women achieve sustainable weight loss and improved health through a plant-based diet.  Her nutrition journey was inspired by her health transformation, and she is passionate about sharing this with others.

The post Vegan Dining with Catriona Humphries appeared first on Four Columns of a Balanced Life.

The Greeks have given us democracy, the alphabet, the library, the Olympics, sciences and mathematics, architecture, mythology, lighthouse, standard medicine, trial by jury, and the theatre. Does vegan food come to your mind when you think about Greek food?

Four Columns has covered vegan food from the USA, in universities in the States, South India, India, Germany, and China.

Marina Tsikou owner of Greekality, a local travel agency based in Athens offers authentic Greek food as a food travelers destination, talks about Greek vegan food.

Marina, you say that the original Greek food was vegan. I want to know more? 

Traveling on a special diet can be difficult, especially if you don’t want to miss out on any local flavors. Being vegan in Greece you have nothing to worry about! Greece is the epicenter of Mediterranean cuisine and offers an abundance of fresh, wholesome local produce to tantalize your taste buds! 

There’s a common misconception that Greeks are big meat eaters, due to the fact that what is promoted as Greek food abroad are gyros, souvlaki, and roasted lamb. Actually, in the last decades, Greeks increased their meat consumption and scorned the Mediterranean diet they became known for. Our dietary preferences used to be defined by both poverty – people preferred to keep their animals for their milk, instead of killing them for their meat – and religion. Greeks followed devoutly meat and dairy abstention during fasting periods that lasted more than 180 days (!) in a year. As a vegan, you are very lucky to visit Greece during Lent, as there’s a lot of meat and dairy-free options to choose from. For example, at the bakeries, they offer a spanakopita= spinach pie, without feta cheese. 

The Mediterranean diet is the go-to for healthy food. Walk me through what is this diet and why is it so good for us? 

Voted the best diet for 2020 by a panel of 25 health and nutrition professionals, the Mediterranean Diet slowly wins the hearts of people, even those who didn’t grow up eating the foods we did as Greeks. 

So, when did it all start? 

Let’s start with the basics: There is no one, uniform Mediterranean diet. People around the Med have different eating habits, depending on their own geographical, religious, and cultural backgrounds. 

The godfather of the term is Ancel Keys, an American physiologist who first pointed out an association between cardio diseases and dietary habits, in the mid-20th century. In his effort to explain why poor Italians were in better health than wealthy Americans, he conducted The Seven Countries Study and Greece was among the countries researched*. 

Οn Crete specifically, he found out that the population was surprisingly healthy, despite the fact that the Greek island had just come out devastated from WWII. 

Coming back to the States, he advised his compatriots to follow the Cretan diet which is widely known as the Mediterranean way of eating. 

So, what Greek foods do you’ll eat every day to stay healthy? 

Olive oil and olives

In case you haven’t figured out yet, Greek extra virgin olive oil reigns in our country and on our tables. Locals douse Greek food in olive oil and even substitute butter with it on every occasion. Just try it yourself! Use a splash of top-quality olive oil, to create delicious Greek-inspired dishes that do not feel heavy after. 

Vegetables and legumes 

You might think of Greece as the land of souvlaki and gyros, but it wasn’t always like that. 

Back in ancient Greece, meat was eaten during rituals of animal sacrifice held to appease the Gods. This tradition somehow continued when Greek Orthodox Christianity became the main religion and the believers followed the 180 days of Lent per year abstaining from meat. A more practical reason is that people were poor back then and couldn’t afford to kill their animals for daily consumption. They kept them for their milk to make delightful feta cheese and Greek yogurt, becoming vegetarians from necessity. 

Either way, we inherited a rich culinary legacy of Greek vegetarian recipes based on lentils, chickpeas, beans, and vegetables, called “ladera” = no-meat casseroles cooked in olive oil. 

Herbs and greens 

Like self-taught “druids”, locals know how to “spice things up” in the kitchen with culinary & medicinal Greek herbs found abundant in our countryside. 

Edible wild greens, like amaranth, chicory, dandelion, accompany fish or meat as side dishes or make Greek vegetarian stews and fresh salads, drenched in extra virgin olive oil. 

Greek herbs like sage, dittany, pennyroyal, marjoram are just a few of Greek nature’s gifts to our plates. Knowledge of their healing properties is passed down to us from our grandparents. 

Greek wine 

Greeks enjoy a glass of wine or two with their meal. They are especially proud of their own homemade wine, which they will serve to you as a welcoming drink – and insist it is the best in the world! We can’t blame them. They know how important it is to connect with nature, enjoy the crops of your labor, and share it with your loved ones. 

Yogurt and cheeses 

Fermented dairy foods are essential in the MedDiet, but consumed in low to moderate amounts. Feta is the standard match to every traditional Greek food, while lesser-known Greek cheeses are made by artisans all around the country. Needless to mention the extensive use of Greek yogurt in marinades, dips, sauces, and desserts. 

What are the secrets of the Greek Mediterranean way of life?

The secrets of the Mediterranean way of living  are (as recommended by Greeks):

* Stay active. This doesn’t mean sweating at the gym day and night. Walk whenever possible, especially to the farmer’s market. 

* Shop fresh, local and seasonal. Buy the food you need and not in bulk, find recipes to deal with any food waste, (the Med is friendly to our planet). 

* Be social (and by that, we don’t mean Facebook). Try to be with friends and catch up, don’t postpone meet-ups because of work, enjoy your time and have a laugh. Create bonds with your community. 

* Work to live (don’t live to work). This is a classic (Med attitude). Take things easy. Find time to relax and switch off. 

* Don’t be hard on yourself. 

* Find what works best for you. There are no dos and don’ts. Practice moderation – “Miden Agan” as said in ancient Greece = nothing in excess. 

Feta, Tzatziki, Greek salad, Greek lentil soup, Melitzanosalata, Dolmathas, Fasolakia, Roasted lemon potatoes, Moussaka, Spanakopita, and Briam are some of the vegan stuff I know. Talk to me about some of the local and authentic vegan dishes? 

Here is a whole list of classic recipes to order at a Greek restaurant in Athens, offering great taste and diversity at the same time: 

Ladera: A whole category of vegetables and pulses dishes cooked in tons of extra virgin olive oil. 

Fasolakia: Green beans with potatoes in a rich tomato sauce. 

Fasolada: Bean soup with carrots and celery. Οur national dish and comfort food in wintertime. 

Gigantes: White beans, gigantic in size – thus their name – baked in the oven. 

Gemista: Stuffed tomatoes and peppers in the oven. Make sure you ask for “orfana”= orphans, which means without meat. 

Dolmadakia: Stuffed grape leaves with rice. Make sure they are “yalantzi” – which means liar, therefore with no meat. Eaten hot or cold, with a sprinkle of lemon juice, one piece is never enough. 

Fava: Not to be confused with fava beans. It’s yellow split peas puree that looks like a yellower version of hummus on your plate. When it’s served with something else on top, eg capers, caramelized onions, etc. we call it “married”. Santorini is known for a special fava variety, growing on its arid, volcanic soil. 

Horta: Wild and cultivated greens are a big chapter in Greek and Cretan cuisine. Still, people in the countryside love foraging them. Super nutritious and healthy, served boiled in their simple version, drizzled with lemon and olive oil. 

Revythia: Chickpeas made in the oven with onions and rosemary or in a pot thickened with a delicious flour-lemon sauce. The best place to find them is on the island of Sifnos, slow-cooked in a ceramic pot till mellow. 

Egg Plant: Greeks, like all people in the Mediterranean and the Middle East, absolutely adore eggplants. They long for them every summertime when they are in season and have invented various ways to enjoy them. 

Melitzanosalata: An eggplant-garlic-pepper dip, best served on crisp pita bread or sourdough bread. 

Imam baildi: Actually meaning the imam fainted – while enjoying this sweet and mellow dish. Eggplants stuffed with tomatoes, onions, herbs and cooked -needless to say again- in OLIVE OIL! 

Tourlou/Briam: Mixed, as the word in Greek implies. Pieces of summer vegetables, like eggplants, zucchini, tomatoes, and potatoes in the oven. Greeks in their summer houses prepare it in the morning and enjoy it after coming back hungry from the beach. 

Spanakorizo: Spinach and rice stew. A nightmare if you are a kid, it takes some time to appreciate its simplicity and humble flavor. 

Tomatokeftedes: Tomato fritters. Actually, Greeks turn any beloved vegetable or pulse into meat-free keftedes in Greece. Add some flour, onions, herbs and fry them – in olive oil of course. Vegetarians can opt for a wider variety, as some, like kolokythokeftedes=zucchini fritters, can be made with cheese and eggs. 

Black-eyed peas and lentils: Prepared as casserole but also enjoyed as fresh, cold salads. A light dish, shining in.. (you guessed right) olive oil, that can help you deal with the Greek summer heat. 

A note for vegetarians: Ladera dishes are eaten traditionally with a big block of feta on one side of the plate and a piece of bread of the same size on the other.

I love traveling, meeting new people, tasting different foods, and cultures. When I go to a new country and city I like to go to places where the locals eat. Talk to me about the city you live in and the vibrant food scene? 

In order to fully understand the Greek food culture, you have to start from the basics. The goal is to taste the local products that chefs and everyday cooks use in their Greek kitchens.

Visit a Greek delicatessen 

A deli is a perfect place to familiarise yourself with the variety of specialty Greek products on offer. Premium charcuterie and artisan cheeses, condiments of all kinds and not to forget our “Hellenic treasures” – pure golden-hued Greek honey and emerald green Greek olive oil. 

Ask to try before you buy. All the vendors are more than happy to help you pick cheeses you’ve never heard of that go beyond feta or show you the way to an array of black and green Greek olives. Some delis organize extra virgin olive oil tasting or offer a board of local cheeses and cold-cuts with tapenades and spread on the side to try. Even better, some are dine-ins as well, cooking with the local products found on the shelf. 

Tip from our experience: travel with extra luggage to pack the edible souvenirs you taste. Many of our guests regretted not being able to bring back home top-quality Greek products at very affordable prices. 

Dining at a contemporary Greek restaurant 

A few years back, a bunch of dedicated chefs offered traditional cuisine “a much-needed breath of fresh air”. Respecting the roots of Greek culinary culture, they reinvented classic Greek recipes, using contemporary methods and techniques, inspired by fusion world cuisines. At the same time, a new wave of modern farmers grew along with them to offer top-quality local products for their restaurants. So, discerning food travelers => Voilà! Side by side with mom-and-pop restaurants and traditional tavernas, you can now enjoy Greek fine dining at its best, offering a creative approach that stays true to its origins. 

Start your drinking session at a wine bar 

Do you seriously think Greek wine is only retsina? Think again! Greek wines have improved impressively in the last years and the wine bar scene in Athens is currently booming. Where else do you have the chance to try some of our 200 less known local varieties – and try to spell their Greek names? From the North to the South, from the West to the East, Greek wines express both the country’s varied terroir and the passion of their makers. 

Finish off a great night sipping cocktails with a view 

With its one-of-a-kind views (yes, Acropolis, we mean you), Athens deserves tons of rooftop bars and terraces for travelers to enjoy this unique spectacle – and locals, who can’t get enough of its mesmerizing beauty. 

Travelers usually have a long day. So, what better way to wrap it up with cocktails watching the Acropolis lighting up as the sun goes down (and probably thinking you don’t have to climb it again under the hot sun).

What is it about food and culture that drew you to showing tourists around your city? Why is farm to table important and supporting local businesses? 

My extreme love for food & wine made me travel all around Greece to explore the local gastronomy. 

I worked in Greek tourism for many years but soon decided to follow my desire to showcase the true local food culture to travelers. 

What strongly motivated me to follow my path was an “injustice” happening again and again. The fact that many travelers visited Greece without actually experiencing any of the rich and diverse gastronomy of the country. 

Travelers who would come from the other side of the world, only to dine in tourist traps that do not do any justice to the local food culture. 

I HAD to fix this. I soon started to show travelers the authentic side of Athens to fully immerse themselves in our culture. 

At the same time, I felt the need to actively support the amazing community I fell in love with and was becoming part of. All the Greek small businesses, locals, and artisans stand out for their passion and ethos. 

Loving my job more and more each day is what keeps me true. And seeing travelers experiencing magical moments makes me want to become better every time. 

A good food tour goes beyond food. It’s all about sharing stories of our city, connected with the Greek culture and tradition. Our local experts act as ambassadors of the local gastronomy & masters of Greek hospitality, bringing together our guests as a family. We value sustainable tourism and support the local community, family-run businesses, and artisans with a passion for what they do.

The post Greek Vegan Food appeared first on Four Columns of a Balanced Life.

Katrina lives a gluten-free vegan lifestyle in a picturesque little corner of Vermont with her husband, 6-year-old daughter, and their 16-year-old dog. Her blog is The Gluten-Free Vegetarian, where she shares recipes, as well as tools and resources for meal planning. Her recipes are primarily designed for busy parents who want to cook healthful meals that are also quick and simple to make. She became a vegetarian in 1992 and has dabbled with being vegan, ovo-lacto vegetarian and pescatarian. Katrina became very sick in 2018 and the general practitioner suggested she cut gluten from her diet. She has a severe sensitivity to gluten and it inspired her to learn new ways of cooking and enjoying food. She is grateful to feel healthy again.

Katrina, I want to know a little bit about the vegan, vegetarian, and pescatarian lifestyle?

A vegan diet eliminates all animal products, including meat, dairy, eggs, and other items such as a gelatin or honey. An ovo-lacto vegetarian diet omits meat but includes dairy and eggs. An ovo-lacto pescatarian diet includes dairy, eggs, and seafood, but no other types of meat.

I first went vegetarian in 1992. Since that time, I’ve been vegan, vegetarian, and pescatarian during different periods of my life, so on my blog, you’ll find different recipes that meet each of these dietary requirements. All my recipes are gluten-free.

From my perspective, the greatest thing about vegan and vegetarian diets is helping animals! In addition, there are wonderful environmental and health benefits of reducing your meat consumption.

You write a lot about a gluten-free vegan diet. Walk me through this diet?

Gluten is a protein found in foods including wheat, rye, and barley. Some popular foods that often contain gluten are bread, pasta, muffins, and pancakes. The great news is that a gluten-free diet is easier now than ever. Food manufacturers and restaurants are more aware of consumers who cannot eat gluten, whether due to a sensitivity or celiac disease (the autoimmune disease that causes an immune reaction to eating gluten). Therefore, we have more availability of gluten-free products and better product labeling than in the past.

In 2018, I became very sick for six months without understanding why. After much trial and error, I finally discovered that I have a severe sensitivity to gluten. At first, I saw this as a restriction on my diet, but over time it has inspired me to learn new ways of cooking and enjoying food. As I live a gluten-free lifestyle now, my health has vastly improved. My blog was born from my own journey of learning how to cook vegan and vegetarian food that is also gluten-free.

Talk to me about your favorite and the least favorite vegetables?

My least favorite vegetables are bell peppers and eggplant. It’s disappointing that I don’t like these vegetables, because they are staples in vegetarian cooking! Every once in a while, I try them again to see if my palette has changed, but so far it hasn’t. I hope that someday I will like them! Also, my husband has a deep dislike of mushrooms, so I only cook them when he is out of town.

I love a lot of veggies. For flavor, I love baby carrots when they are especially sweet, butter lettuce, heirloom tomatoes, and the special blend of cherry tomato varieties that my husband grows in our garden. Lately, I’ve been enjoying beets and leeks more than I used to, so it’s fun to experiment with those.

In terms of nutrient-dense vegetables, it’s hard to beat kale, so I use it a lot! I also love using fresh spinach and toss it into all kinds of recipes, from smoothies to pasta sauce and salads.

Give me one of your favorite smoothies, snacks, lunch, and dinner recipes?

I really love all of these!

Smoothie: https://gf-veg.com/chocolate-grapefruit-protein-shake/

Lunch: https://gf-veg.com/beyond-burger-with-quinoa-salad-and-hummus/

Snack: https://gf-veg.com/maple-pumpkin-overnight-oats/

Dinner: https://gf-veg.com/maple-veggie-sausage-skillet/

Vegans are known to be healthy. What is one of your weaknesses? I love chocolate.

Chocolate is absolutely my weakness! Fortunately, it can be good for us too, at least in moderation, so I can enjoy it without guilt in many recipes. Protein smoothie bowls are one of my latest obsessions, and I almost always have a chocolate-flavored bowl. These make a wonderful meal because they’re quick and simple to make, and you can pack them full of nutritious ingredients. For my last smoothie bowl, I blended together vegan protein powder, vanilla soy yogurt, and some mixed berries, then poured the mixture into a bowl. I topped the bowl with banana slices, almond butter, fresh blueberries, coconut flakes, and chia seeds. It was delicious. As an added bonus, smoothie bowls also look beautiful and satisfy your sweet tooth.

How has marriage changed you? Did anything surprise you about it?

One of the most surprising turning points in marriage for me happened several years ago when I did a year-long exercise recommended by a pastor in a sermon I heard. Every day for a year, I wrote down one wonderful thing that my husband did or said. No matter how happy or how difficult the day was, without fail, I recorded one great thing my husband did. When I first started the project, my intention was that the journal I created would be Valentine’s Day present for my husband. It wasn’t long before I realized that the gift was actually for me. The exercise taught me to see my husband in a completely different light. It revealed how much he does for our family, how positive his intentions are, and how hard he works. It helped me to stop nagging (or at least do it much less often!) and to appreciate how much effort he makes. Honestly, I don’t think our marriage has ever been the same, and I don’t think I’ve ever been the same as a wife, in very good ways.

I see you have a beautiful daughter. How has motherhood made you look at life differently?

Thank you so much! Motherhood made me prioritize my faith. For years before I became a mother, I considered myself just a spiritual person without a particular faith. I thought I would figure out exactly what I believed in terms of God and my faith “later.” When my husband and I decided that we might become parents, I realized that “later” had come. I wanted to know what I believed before bringing a child into the world. I dug deep into a Bible study and asked myself the hard questions. I left no stone unturned and didn’t take any shortcuts or easy ways out. I found that my true faith is Christianity, and my belief and relationship with God have continued to deepen and grow over the years. My daughter is six years old now, and she’s starting to ask me questions of her own about faith and God. It’s fun, challenging, and engaging to try to answer them and explore them with her!

I have never heard about Proverbs 31 ministry. What is it all about and what was your role there?

Proverbs 31 Ministries is a wonderful organization. It is a non-denominational, non-profit Christian ministry that seeks to lead women into a personal relationship with Christ with Proverbs 31:10-31 as a guide. There are many facets to the organization, but I was involved with their Online Bible Studies. I volunteered with the ministry for almost three years. I served as a small group leader to work with online groups of around 20 women as they went through each Bible study. I also transcribed Bible study videos for hard of hearing and deaf study participants. I did the transcription work in honor and memory of my Gram, who was deaf and a woman of strong faith. I loved working with this organization and still benefit from their programs, including daily email devotionals and the First 5 app. The First 5 app is designed to help you spend the first five minutes of the day in God’s Word.

I want you to choose three women of your choice to have a meal with. What would you cook for each of them and you can ask only one question what would that be?

I would choose to have a meal with my mom and my two grandmothers. One of my grandmas (my “Gram”) is in heaven, and I live thousands of miles away from my other grandma and my mom, so I don’t see them very often. It would be amazing to have the four of us together for a meal. The one question I would ask them is this: how do they each pray for our family? I know our family has many blessings because of the faithfulness of each of these women. I would learn a lot from hearing about what their prayer lives look like and what they pray for.

Both of my grandmothers loved cooking and were excellent cooks, so I would be a bit nervous about preparing food for them! For the main course, I might make a gluten-free pasta dish with roasted vegetables, since it would be warm, hearty, and comforting. For dessert, I’d make a gluten-free, vegetarian lemon meringue pie. Lemon meringue pie was one of my favorite desserts my Gram made. Her meringue was a labor of love, and it was flawless. I’ve seen vegan versions online and would love to try one.

You made it to the pearly gates and you run into Deborah, Phoebe, Mary, and Martha. They ask you to prepare a 4-course vegan meal. Tell me about it?

What a great question, and what a great dinner party this would be! For fun, I’ve tried to come up with a meal using mostly ingredients that my guests would have been familiar with while they were here.

The first course would be a bread service with several types of gluten-free bread: unleavened, flatbread, and herb-crusted. I’d serve the bread with fresh olives, olive oil, and balsamic vinegar.

The second course would be figs with tahini sauce, drizzled with agave (a vegan substitute for honey).

The third course would be our main course: bowls with red lentils, quinoa, cooked apples, walnuts, and garlic.

The fourth course would be a grape sorbet for dessert.

Being in the company of these women would be an extraordinary opportunity to learn. I would ask Deborah what it’s like to hear directly from the Lord as a prophetess; I’d ask Mary and Martha to share what it was like to host Jesus; I’d ask Phoebe to tell some stories about Paul. Then at the end of our meal, I would encourage Martha to leave all the dishes to me.

The post A Gluten-Free Vegan Lifestyle appeared first on Four Columns of a Balanced Life.

A healthy lifestyle is vital for us and allows us to deal with the daily vicissitudes of life. A healthy lifestyle consists of exercising regularly, not eating junk and processed food or drinking too much pop, sleeping well, and making ethical decisions in your life.

Remember Rome was not built in one day. I would recommend you do the same with yourself. Take it easy, make small changes, enjoy the wins, be pliant, and find support with any issues you are facing. You can do this.

I ask Mallory Aldred why we should have a healthy diet.

Mallory Aldred is a Registered Holistic Nutritionist who provides an individually tailored, non-diet approach to whole-body wellness where she offers a variety of programs centered around real-time education, teamwork, and accountability. She gives some reasons for having a healthy diet.

Mallory, tell me a little about you?

Sure, I would love to! I am a “30-something” professional currently living in Toronto, ON. I have a Scottish fold munchkin cat named Peanut and I lead a very active lifestyle. I place a strong value on family, friends, and self-care. After a very long break from athletics (previous NCAA softball player at Canisius College), I have recently jumped back into challenging myself physically via sprint triathlons and distance cycling. 

What made you choose to become a Nutritionist and tell me the reason for having a healthy diet?

About 13 years ago, I was 50 lbs heavier than I am now. Because of the excess weight, I experienced low energy, poor sleep, a lack of self-confidence and I had a terrible immune system. One day I became fed up and decided it was time to make some healthy changes. As I gradually lost the weight (without a crash diet), my entire life changed for the better. It was at that time I knew I needed to share the gift of healthy, nutritious eating with others. I enrolled at the Canadian School of Natural Nutrition and received my designation in 2010.

How important is healthy food in our daily lives?

What we eat determines how we look but, more importantly, how we feel. If you want to accomplish more and feel fabulous doing it, incorporating healthy food into your daily routine is crucial. I strongly believe that if you eat nutritious foods most of the time, you are naturally more optimistic, and your obstacles become challenges you can meet.

Do I have to eat like an Olympic athlete daily?

If you’re an Olympic athlete, then absolutely, but most of us are not. The biggest mental flaw most have with nutrition is thinking it has to be an all or nothing approach. Over the years, I’ve found with myself and my clients, it’s the smallest changes that go the longest distance with health.

Give me a few examples of foods that are not good for our health?

There are a lot of different theories out there, however, personally, my body does not react well to simple carbohydrates (white flour products and sugar), trans/saturated fats, or most dairy products. Generally speaking, the fewer ingredients listed on the nutrition label, the better!

Give me a few examples of foods that are tasty and good for our health?

Some of my favorites are roasted root vegetables (sweet potato, parsnips, squashes), seafood (shrimp, lobster, scallops), dark chocolate, & a banana spread with natural nut butter (peanut, cashew, almond). 

Can we indulge once a week? 

In my opinion, absolutely! I do not believe in diets or unrealistic restrictions. Food should be viewed as fuel to operate rather than a reward or punishment.

Define a balanced diet?

It is my belief that a balanced diet incorporates lean protein, monounsaturated and polyunsaturated fats, 100% whole grains, fruits and vegetables. It is also important to hydrate with water and herbal teas.

How has life changed for you as you are pursuing your passions?

When I am sharing the gift of nutrition, I never feel like it’s “work”. I’ve formed many meaningful relationships pursuing my passion and it’s a true pleasure to watch my clients take back control of their health and happiness.

The post Reasons to Have a Healthy Diet appeared first on Four Columns of a Balanced Life.

I am fascinated by art. I remember, as a teenager, taking the train to Paris to see the Louvre and the Mona Lisa, The Last Supper in Milan, David at the Uffizi Gallery in Florence, The Creation of Adam at the Sistine Chapel in the Vatican, and the list goes on. I consider myself a curator of food photographs. To me, a photograph has to create an emotional response, curiosity, keep me captivated, allow me to create a narrative, and make me hungry.

Rainer Marekwia is a German vegan who has an amazing profile on IG. I am always amazed every time he posts something. He makes me want to make love to his photographs. He is also a vegan. I talk to him about his creative process and the amazing food he makes.

Rainer, a pleasure to have you on board. Tell my global audience a little about you?

I have been living in various parts of Germany. I am currently in the south near Stuttgart. I am an IT architect by profession. I have various interests related to nature and art. I am involved in urban gardening, beekeeping, food sustenance, playing the piano, and reading and writing books.

I have been blessed to be able to work with amazing people, on Instagram as well as in real-life. To help my community and spread my passions, I have co-initiated several local community projects. My latest project is a local vegan meetup.

I love your Instagram profile. Walk me down your creative process of how you come up with a food idea?

Thank you so much! I love to combine more than just one art form or technique with whatever I do. In my Instagram profile, I try to blend the idea of cooking simple and elegant vegan menus with the art of presenting them appetizingly and producing interesting photos as a result. By doing so I hope to emphasize that cooking a delicious dish is not merely reserved for a 5-star chef. I believe that dedication and patience will always lead to healthy and enjoyable results.

Are you a vegetarian? If so how did you become one and what are the benefits?

I became a vegetarian at the age of 15, and at that time it was an inner impulse leading to a sudden and drastic change in my diet. Another significant step in my journey to my current lifestyle and diet was my daughter becoming a vegan 5 years ago. She challenged me and questioned her upbringing regarding her diet. I explained to her that although we mainly gave her vegetarian meals – a natural result of two vegetarian parents, that we were hoping to enable her to make her own decisions one day.

During this process of discussing the topic with her during a summer holiday, we both became vegan almost automatically as a natural consequence of reviewing the pros and cons. Then we explored together with the options and possibilities and helped each other in a creative exchange of ideas.

The benefits of being vegan now are on the one side, that I feel much healthier and fitter even with less sleep. On the other side, it is clearly a benefit to others, animals in the first place, but also to nature, by drastically reducing the consumption of resources like water. Overall, it is a way to make the world a little better, while having benefits. Isn’t that fantastic?

I am not missing anything….

I love your colors, contrasts, and a variety of foods. Talk to me about one of your favorite recipes?

I like to play with colors and forms when creating a menu and later on when taking pictures. One of my favorite recipes is burgers of all kinds. It is for me the perfect combo of contrasts: sweet and sour, hot and cold, light and heavy, juicy and dry. As usual, I never cook a burger twice but rather experiment with different buns, patties, salads, and sauces. My last burger recipe included next to a seitan patty rocket salad, tomatoes, cucumber, onions, vegan mayonnaise, and ketchup, but also hummus and a hint of mango chutney.

I want to know three of your favorite vegetables and three of your least favorite?

There are a lot of vegetables I love, however, my three favorites are: Broccoli, for its color and flexibility on how to use it, Tomatoes, because good organic ones have such a rich taste on its own and  Garlic, as it is an all-round star: Healthy, tasty, can be used in almost any dish

My least favorite vegetable is the eggplant as it has neither taste nor texture.

Help me understand the city you live in? I want to know the food scene, the spices, the smells of the market, and some of your favorite restaurants?

I currently live in the south of Germany near Stuttgart. The food scene here consists of three parts. The first is the local Swabian cuisine, dominated by rustic meals often with potato salad, Swabian ravioli (called Maultaschen), or Spaetzle, a special kind of pasta often fresh self-made by families.

The second is the international cuisine here mainly influenced by Italy (pasta, pizza), Asia (soups and tofu dishes), Turkey (doner kebab), and Indian curry.

The third one is the upscale fusion of global cuisine which is emerging and quite new. There are some great new restaurants coming up with this approach, and the focus and emphasis are on sustainability, being spacious, and having a cozy atmosphere.

I love food. I love the way how it shapes our culture and brings us together. Talk about how food has influenced and shaped you?

Food is so essential for everybody. Some are aware of its important role, others less. Whenever I discover new locations, new friends, and new countries, I also try to discover their food culture.

An important influence has been my auntie living in London, she taught me the basics on how to cook an Indian curry. I still do so at least once a week. Then I have Chinese friends, who introduced me to Asian cuisine. I regularly cook dishes with tofu and I love Chinese noodle soup with fresh vegetables and mushrooms.

Even now during holidays, I take something back, and that is either a recipe of a typical local dish, a spice, or a way of nicely presenting a dish. I can grow by every single experience and enhance my own portfolio.

Is there a lot of vegan and vegetarian options in German cuisine?

In Germany ten percent of the population are vegetarians and two percent are vegan. Even though these numbers might look small, there are other facts that underline that there is currently a huge momentum of eating less meat. More and more families call themselves “Flexitarians”, which means they do eat meat, but not every day. They deliberately do vegetarian and vegan days during the week for their whole family. In addition, more and more teens in Germans have a plant-based diet. This trend is also reflected in our restaurant scene. Not only can we see more and more pure vegan restaurants with a variety of fantastic newly created menus, but also almost every restaurant does offer at least one vegan option, which is great.

You are chosen to go to Mars. You can take only 5 vegetables with you to grow. Which would it be and why?

That’s a great question. I would take garlic, potatoes, and tomatoes, for their great and rich taste plus their flexibility on how to combine them. Together with the local vegetables from Mars itself, certainly with the flavor of iron, this will put me in a good position to have delicious meals even on Mars.

The remaining two vegetables would be hops and yeast! Why? Of course, to brew my own vegan beer on Mars. I don’t want to miss this.

Photo Credits:  trevpunkt

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