Plant-based food – sustainable and environmentally conscious eating

Plant-based nutrition – at the latest since Burger King launched the plant-based Whooper, everyone knows this term. I have also tried various plant-based products and have to say that they taste really good!

But hand on heart: do you know the difference between plant-based food, vegan or veggie? And what food can you eat if you want to follow plant-based food? In this post, I’ll give you some initial answers. Delicious recipe ideas from our TUI BLUE chefs are right on top!


Plant-based food – what is it actually?

The basis of a plant-based nutrition consists of plant-based and unprocessed products that are seasonal and regional. The own processing of fresh ingredients is in the foreground of the plant-based food. This means that finished products are completely dispensed with and only unprocessed food is used.

But what exactly does a plant-based nutrition look like? I have 3 principles for you that give you a rough overview of the plant-based food.

1. Plant-based and unprocessed food

The basics of a plant-based nutrition are, as the name suggests, plant-based and unprocessed food. Yes, I too immediately thought of salad leaf munching at this point, but don’t worry! A plant-based nutrition also includes:

  • Fresh vegetables and fruit vegetables
  • Fruits of all kinds
  • Whole grain products
  • Spices of all kinds
  • Legumes
  • Nuts, seeds & grains


Plant-based food as the basis of the plant-based diet
Plant-based food as the basis of the plant-based nutrition


2. Animal products in moderation

Plant-based food is not about completely avoiding animal products. However, they are more for support as the focus is on plant-based food. Personally, I like to make plant-based food, like salad, the main part of my meal and then supplement them with animal products when needed. For example, you can combine your salad perfectly with feta cheese or add cottage cheese to your oatmeal. You can even eat meat and fish on a plant-based nutrition.

When choosing animal products, however, you should make sure that they are responsibly raised. Organic products are usually a good choice.


Supplement animal products in a plant-based diet
Supplement animal in addition to plant-based food


3. Minimise added sugars and unhealthy fats

The foundation of any long-term healthy diet is to avoid processed food. Added sugars, for example, are often found in products such as sweets or even muesli from the supermarket. So be sure to leave these out and opt for healthier fats instead. Healthy fats can be found in the following foods, for example:

  • Avocado
  • Olive oil
  • Nuts
  • Linseed
  • Yoghurt or low-fat quark (low-fat)
  • Salmon


Integrate healthy fats during the plant-based diet
Integrate healthy fats during the plant-based nutrition


Plant-based food vs. vegan

Nowadays, diets such as vegetarian, vegan or plant-based are becoming more and more popular. But what exactly is the difference? Before I explain the difference between plant-based food and a vegan diet, I’ll first tell you the difference between vegetarian and vegan to give you a basic understanding.

Basically, it’s very simple: if you choose a vegetarian diet, you give up all kinds of meat and fish. Those who prefer a vegan diet, on the other hand, also do without all products of animal origin, such as milk, eggs, cheese or honey.

But beware: the difference between vegan and vegetarian is not limited to the diet. People who follow a vegan diet are usually more committed to a way of life, as they do not only abstain from animal products when eating, but also in their entire everyday life, for example in clothing.

Let us now turn to the question: What is the difference between a plant-based nutrition and a vegan diet? These two diets are often compared or equated because they are very similar. Vegan and plant-based are both based on plant-based food. Plant-based nutrition means nothing more than a nutrition based on plant food. Unlike a vegan diet, animal products can also be eaten with the plant-based food. In addition, a plant-based nutrition is usually based on health aspects, and for vegans, ethics usually play a significant role.

So, in short, the biggest difference between the two lifestyles lies in the personal motives. Veganism is a way of life, while eating plant-based food is a healthy way of eating.


Is plant-based food for me?

As we all know, a balanced diet is essential for maintaining good health. So our bodies need to be provided with the optimal range of nutrients. A plant-based nutrition is colourful, varied and provides the body with valuable nutrients, as vegetables, legumes and whole grain products, for example, contain useful fibre and protein. The important thing is to ensure that this diet is varied, balanced and diverse.

Some nutrients are found mainly in animal products. These include minerals such as calcium, zinc and iron, proteins and important vitamins such as B12 and B2. So if you like, you can add meat or fish to your diet from time to time. You can cover the remaining nutrients through clever combinations and a varied diet.

This may sound complicated at first, but believe me: once you get used to it, plant-based food will quickly become a matter of course. And remember: with sustainable food, you’re not only doing something good for your body, but also for the environment.


Plant-based nutrition: Our Bluef!t recipes

I can promise you one thing: plant-based food is absolutely perfect as a long-term form of nutrition. It’s super easy to implement, uncomplicated and you don’t have to do without almost anything.

As promised, I have again recommended recipes for you in this article, which you can easily cook and which will make the change of diet easier for you, especially in the beginning.

Chickpea Curry:

  • Chickpea 200 gram
  • Onion 1 piece
  • Garlic as needed
  • Broccoli 50 g
  • Cauliflower 50 g
  • Sugar snap peas 20 g
  • Courgettes 50 g
  • Pepper 1 piece
  • Carrots 1 piece
  • Couscous 150 g
  • Oil 2 tablespoons
  • Onions 1 tablespoon
  • Garlic 1 tablespoon
  • Water or vegetable stock 300 ml

Are you looking for the exact instructions for the Chickpea Curry? In the video series “The Taste of TUI BLUE” we show you how it’s done. Cook it now!



Baked Oats:

  • 300 g rolled oats
  • 625 ml oat milk
  • 125 g agave syrup
  • 200 g wild berries
  • 50 g grated coconut
  • Teaspoon coconut oil
  • 2.5 teaspoon cinnamon
  • 2.5 teaspoon ginger
  • 2 teaspoons apple puree

Super tasty, plant-based and easy to prepare! Would you like to try this recipe? We at TUI BLUE will show you exactly how to prepare the Baked Oatmeals and give you more exciting and helpful tips.

Watch our videos now and bring The Taste of TUI BLUE home!


Plant-based food in our TUI BLUE hotels

Our TUI BLUE Hotels also focus on a valuable diet with the Culinary Concept, which helps you get fit in addition to the BLUEF!T sports programme. The super uncomplicated plant-based diet can of course also be perfectly implemented during your holiday in our TUI BLUE hotels.

As you can see, it’s super easy and super healthy!

P.S.: Fancy a holiday? Then choose your favourite destination now and enjoy the plant-based food at TUI BLUE.

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