Regardless of if you go vegan for the sake of dining animal-free or if you go vegan as a purely dietary preference, here are eight vegan tips to keep in mind to stay properly energized and adequately nourished…
1. Discover New Proteins
You can get protein sources from foods other than meat. That’s why a healthy vegan diet consists of non-animal proteins such as soy and tofu, beans, lentils, and quinoa. Nutritionists recommend a daily protein intake of roughly 0.8 grams of protein per each kilogram of body mass—which equals about 50-grams of protein for a 130-pound female daily.
2. Start Small
Baby steps are a good place to start when making large changes to your diet. Nutritionists suggest starting small by gradually replacing meat in meals with protein-rich, plant-based foods so you can access any changes that take place—for instance, lagging energy levels or unbalanced mood swings.
3. Boost B12
Vegans are most prone to vitamin B12 deficiency due to the fact that this B occurs naturally only in animal foods and B12-fortified foods. If you’re feeling suddenly sluggish, weak, depressed or suffering from constipation, you may very well be suffering low B12 levels. Take a supplement to restore B12 levels and talk to a nutritionist about B12 fortified food options.
4. Read Processed Product Labels
In the early stages of my vegan diet, I was naturally drawn to soy-based foods for their convenience and high protein levels. However, much controversy swirls around soy when it comes to increasing the risk of cancer, hypertension, and heart disease. Food professionals point to the high sodium levels in processed tofu, miso, and tempeh products. So be sure to read labels carefully.
5. Boost Iron Intake
Iron in the form of heme (from animal sources) is scarce in vegan diets. However, non-heme (less easily absorbed, non-animal sourced) iron can be gleaned from foods like sunflower seeds, dried raisins, legumes, and leafy greens. According to nutritionists, you just need to consume more of it for adequate iron absorption.
6. Buy Frozen Off-Season
Foolishly, I began my vegan diet in the late fall…just in time for the winter freeze. This meant that the farmer’s market produce that I had relied on, suddenly became scarce a month into my new diet. Luckily, instead of resorting to processed foods, frozen fruits (i.e., mixed berries and mangos) and frozen veggies (i.e., stir fry and soup stock veggies) became my go-to come winter. I was even able to purchase frozen bags of edamame, and dry bags of beans and legumes at my local grocery store.
7. Enjoy the Versatility of Quinoa
Quinoa is my go-to grain since becoming a vegan. This super seed is not only versatile—it can be enjoyed for breakfast (as cereal), lunch (as soup or salad filler), and dinner (as a great base for stews and stir fries). Each cup contains roughly 8-grams of protein and plenty of essential amino acids, making quinoa the “perfect protein” for vegetarians, vegans, and those who just don’t eat enough animal protein.
About five years ago I worked in a Raw Vegan Cafe. One of the things I learned to cook while I worked there was Taco Nut Meat.
It also happened to be my favorite thing!
What I liked about it best was that it was close to "regular" taco meat, but only better. This is not only 100% vegan it is 100% RAW vegan.
Not all soy sauces, olive oil and spices are considered raw. You would want to make sure the one you are using is raw if you are on a raw diet.
As well as an interesting article with more information about it, click here to read it!
It is delicious in a lettuce wrap (as pictured), on a salad or pretty much anywhere!
This can be stored for up to one week but typically does not last that long.
This is a basic recipe, feel free to add other vegetables to it if it gets too thick just add a bit of water!
Taco Nut Meat Recipe 1 1/2 cup of almonds soaked over night (you can use any nut but I li…
Hey everyone! Today's recipes is going to be a Vegan Italian Meatball. This has been one of the best things I have made by far. No only is this recipe delicious it is also flexible!
With a quick change of the seasonings (especially the herbs) used in this recipe and you can make a different "meat"ball. The key ingredients here are the Maply syrup and liquid smoke. Those two ingredients are my secret ingredient in any fake "meat" recipe I make. The two flavors combine really well and make a wonderful smokey flavor.
These are really good with pasta and a red sauce (as pictured) or even on their own as a snack!
This is a new family favorite and I hope your family enjoys it as much as mine does!
Vegan Italian Meatballs Recipe Makes 5 servings 1 cup green lentils (cooked)
1 cup yellow onion, chopped
4 cloves garlic minced
3/4 cup mushrooms chopped
Olive oil for frying
1 cup bread crumbs
1/3 cup parsley
1 flax egg (1 tbsp ground flax + 2.5 t…
With so many conflicting views in the media about whether a vegan diet is healthy or not, I thought some of you may be interested to see how my blood test results looked after becoming vegan. Of course, please keep in mind that there are MANY kinds of ways to eat as a vegan so not everyone’s levels of nutrients will look the same. However, including a variety of whole, plant foods in your day-to-day meals will help you reach optimal levels of almost every nutrient your body needs. The exceptions, however, are B12 and vitamin D. I take a vegan B12 supplement to ensure I have enough. For vitamin D, I get plenty of sunshine and use almond milk fortified with vitamin D. If you are eating a vegan diet and are not feeling your best, you should get your levels tested to see if there is a nutrient you should eat more of. There is no reason to be eating animal products when we can be at our optimal health eating plants! ☺
I highlighted some of the nutrients I thought people might find most impo…