7 Super Useful Tips To Improve Vegan Food In Your Daily Life

7 Super Useful Tips To Improve Vegan Food In Your Daily Life

All animal products, including meat, dairy, and eggs, are prohibited in vegan or plant-based food. Vegan food can be highly nutritious, minimize the risk of chronic diseases, and promote weight loss when followed correctly.

Vegan food is becoming more popular as people become more concerned about their health, animal welfare, and the environment. According to a Gallup poll conducted in 2018, roughly 3% of Americans are entirely vegan, and sales of plant-based goods are increasing.

People who eat purely plant-based foods, on the other hand, should be more conscious of how to get certain minerals, such as iron, calcium, and vitamin B-12, that are typically found in an omnivorous diet.

Vegan diets are nutrient-dense, low in saturated fats, and high in fiber. According to research, eating a healthy diet can enhance heart health, prevent cancer, and reduce the incidence of type 2 diabetes.

Vegetarian vs. Vegan

The fundamental distinction between vegetarians and vegans is that vegetarians eat dairy products, eggs, or both. Vegans do not eat meat (including cows, pigs, fowl, or fish). All goods containing animal-based substances are prohibited in a vegan diet.

People will have to think more about where their nutrients come from to meet their daily nutritional demands because the vegan diet is more limited.

Here are 7 Super Useful Tips To Improve Vegan Meals that are easy and healthy. These recommendations are a wonderful place to start if you're just attempting to eat a more plant-based diet for better health. These recommendations will be fantastic to start if you're just attempting to eat a more plant-based diet for better health.

1. Make Vegetables The Star Of Your Dishes

Many individuals focus on what they can't eat on a plant-based diet rather than what they can. However, a delicious meal does not have to revolve around meat. Veggie-packed meals are a good choice for various reasons: they're high in vitamins (such as A and K) and minerals (like potassium), they're low in calories, and their high fiber content can help you feel more satisfied.

Pictured: Vegan and Healthy Buddha Bowl

 

Buddha Bowl Recipe

TIME TO PREPARE: 15 MINUTES

TIME TO COMPLETE: 30 MINUTES

2 PEOPLE PER SERVING

Ingredients

• 1 handful of baby greens (spinach or lambs lettuce)
• 1 heaping cup cooked quinoa
• 1/4 cup chopped cucumber
• 1/2 pound of sliced or grated zucchini
• 1/3 cup of sliced purple cabbage
• 1/2 cup of edamame beans
• 1 avocado

Mustard And Paprika Dressing

• 2 tbsp of extra virgin olive oil
• 2 tbsp of apple cider vinegar
• 2 tsp of Dijon mustard
• 1 clove of garlic – coarsely chopped
• 1/2 tsp of paprika
• a pinch of salt

Cooking Process

In a mixing dish, combine the beans and quinoa. Combine hummus and lime juice; thin with water to desired consistency. Dress the beans and quinoa with the hummus dressing. Avocado, pico de gallo, and cilantro go on top.

Information On Nutrition

• Calories: 465kcal
• Carbohydrates: 38g
• Protein: 11g
• Fat: 32g
• Saturated Fat: 4g
• Polyunsaturated Fat: 4g
• Mono-unsaturated Fat: 20g
• Sodium: 252mg
• Potassium: 1156mg
• Fiber: 12g
• Sugar: 3g

2. Consume A Wide Range Of Foods

On a vegan diet, it's critical to eat balanced meals that include a variety of healthful foods to ensure you get all of the nutrients you require. Beans, for example, provide protein and fiber, while leafy greens are high in vitamins A, C, and K. Choose vegetables in every colour of the rainbow to reap all of the advantages.

Red tomatoes are high in lycopene, which is good for your heart, blue blueberries are high in anthocyanins, which are suitable for your brain. And orange sweet potatoes are high in vitamin A, which is good for your eyes. Are you looking for new recipes to try? Top brown rice or quinoa with beans and a mix of sautéed or roasted veggies for a simple well-balanced grain bowl.

Pictured: Spaghetti Aglio e Olio

 

Spaghetti Aglio E Olio Recipe

TIME TO PREPARE: 10 MINUTES

TIME TO COMPLETE: 32 MINUTES

4 PEOPLE PER SERVING

Ingredients

• 1 lb of uncooked spaghetti
• 6 cloves of garlic thinly sliced
• 1/2 cup of extra-virgin olive oil
• 1/4 tsp of red pepper flakes
• Salt and freshly ground black pepper
• 1/4 cup of fresh Italian parsley chopped
• 1 cup of finely grated vegan parmesan cheese

Cooking Process

A big saucepan of lightly salted water should be brought to a boil. Cook spaghetti in boiling water for 12 minutes, stirring regularly until cooked through yet firm to the biting. Drain the spaghetti and place it in a pasta bowl.

In a chilly skillet, combine the garlic and olive oil.

Cook for about 10 minutes over medium heat to roast the garlic. Reduce the heat to medium-low once the olive oil begins to boil. Cook and stir for another 5 minutes, or until the garlic is golden brown. Remove the pan from the heat.

Toss the spaghetti with red pepper flakes, black pepper, and salt. Combine the olive oil, garlic, Italian parsley, and half of the Parmigiano-Reggiano cheese in a large mixing bowl.

Toss the pasta with the remaining Parmigiano-Reggiano cheese before serving.

Information On Nutrition

• 1 cup (165grams per serving)
• Total Fat 18g
• Cholesterol-11mg
• Sodium- 229mg
• Potassium -103mg
• Total Carbohydrates- 44g
• Dietary Fiber -2.6g
• Sugars-0.8g
• Protein-12g
• Vitamin A-5%
• Vitamin C- 12%
• Calcium-11%

3. Focus On Omega-3s That Aren't Derived From Fish

Even if you consume a variety of healthy vegan recipes, some nutrients will be tough to come by. Omega-3 fatty acids DHA and EPA are vital for eye and brain development and heart function. Omega-3 fatty acids are primarily found in fish like salmon, but they can also be generated in small amounts by the body from ALA, a kind of omega-3 found in flaxseed, walnuts, canola oil, and soy. DHA is now added to a range of foods, including soy milk and breakfast bars. Supplements containing DHA/EPA derived from algae are also available.

Pictured: Vegan Smoothie Bowl

 

Vegan Smoothie Bowl Recipe

TIME TO PREPARE: 5 MINUTES

TIME TO COMPLETE: 5 MINUTES

2 PEOPLE PER SERVING

Ingredient Checklist

• 1 heaping cup organic frozen mixed berries
• 1 small ripe banana (sliced and frozen)
• light coconut or almond milk (plus more as needed)-2-3 Tbsp
• 1 scoop plain or vanilla protein powder of choice* (optional)

Toppings

• Shredded unsweetened coconut (desiccated)-1Tbsp
• chia seeds-1 Tbsp
• hemp seeds-1 Tbsp
• Granola (optional)
• Fruit (optional

Cooking Process

Add frozen berries and banana to a blender and blend on low until small bits remain.

Add a bit of coconut or almond milk and protein powder (optional), blend on low again, scraping down sides as needed, until the mixture reaches a soft-serve consistency (see photo).

Scoop into 1-2 serving dishes (amount indicated in original instructions / adjust if the batch size is different) and top with selected toppings (optional). Chia seeds, hemp seeds, and coconut are my favourites, but strawberries, granola, and a nut or seed butter would also be delicious!

Fresh is best, but leftovers can be frozen for up to two weeks. Let thaw before enjoying.

Information On Nutrition

• Nutrition (1 serving)
• Smoothie bowl Calories: 214
• Carbohydrates: 47.5 g
• Protein: 2.8 g
• Fat: 2.5 g
• Saturated Fat: 1.6 g
• Sodium: 9 mg
• Fiber: 8.8 g
• Sugar: 25.9 g

4. Boost Your Iron

Iron is best obtained from animal proteins such as meat and chicken, which is another nutrient that vegans should be aware of. Vegans can receive this mineral through beans, legumes, and leafy greens, but non-heme iron from plants isn't as easily absorbed as heme iron from meat (heme iron). Eat iron-rich foods alongside vitamin-C-rich foods, which helps improve absorption, rather than calcium-rich foods, which can hinder iron absorption, to get the most out of plant-based iron.

Pictured: Vegan Mushroom Risotto

 

Vegan Mushroom Risotto Recipe

TIME TO PREPARE: 20MINUTES

TIME TO COMPLETE: 50 MINUTES

MAKES 10 SERVINGS

Ingredients For The Risotto

• Coconut oil-2 tbsp
• 1 yellow onion finely chopped
• 3 cloves garlic finely chopped
• 1 pinch of sea salt
• Arborio rice-1/2 cups
• Vegetable broth-5 cups
• Nutritional yeast-1/2 cup
• Chopped  parsley-1/3 cup

Ingredients For The Balsamic Mushrooms

• Coconut oil-2 tbsp
• 16 oz cremini mushrooms (2 boxes), sliced
• pinch sea salt
• Balsamic vinegar-1 tbsp

Cooking Process

Add the coconut oil to a large pot with the onion, garlic, and sea salt. Bring to medium heat and cook, often stirring until softened, 10 minutes.

Pour in the arborio rice and toast until the grains become lightly perfumed, 2 to 3 minutes. Start with 2 cups of veggie broth and add more in small increments until it thickens. (I find 5 cups total to be the perfect amount!). Cook, frequently stirring, for 20-30 minutes, or until the risotto is soft and chewyAdd the nutritional yeast and stir to combine.

Make the Balsamic Mushrooms while the risotto is cooking: In a large skillet, combine the coconut oil, sliced mushrooms, and sea salt. Bring to medium heat. Cook the mushrooms for 12 minutes, or until they are wonderfully browned, and the liquid has nearly completely evaporated. Then reduce heat to low and pour in the balsamic vinegar. Stir and cook for another 2-3 minutes.

Add the balsamic mushrooms to the cooked risotto. Stir in the chopped parsley until everything is well combined. Serve the risotto in bowls.

Information On Nutrition

• Calories: 479kcal
• Carbohydrates: 76g
• Protein: 15g
• Fat: 16g
• Saturated Fat: 12g
• Polyunsaturated Fat: 0.5g
• Mono-unsaturated Fat: 1g
• Sodium: 919mg
• Potassium: 473mg
• Fiber: 5g
• Sugar: 10g

5. Vitamin D Isn't To Be Forgotten

Vitamin D is mainly found in canned fish like salmon and sardines and fortified dairy products like milk and yogurt. However, it can also be found in fortified non-dairy milk like soy or almond milk and orange juice. Some UV-exposed mushrooms can also be used as a source. Our skin can manufactureD during the summer months when the sun is stronger. The daily dose (DV) for vitamin D is 600 IU. However, other experts say it should be closer to 1,500 IU. Many people, including vegans, may need to take a supplement to reach such levels.

Pictured: Maple Roasted Brussels Sprouts

 

Maple Roasted Brussels Sprouts Recipe

PREP TIME 25 MINUTES

TOTAL TIME 50 MINUTES

SERVES 4 PEOPLE

Ingredients

• 2 lbs of brussels sprouts
• 1/4 cup of avocado oil
• 1 tsp sea salt
• 1/3 cup of apple cider vinegar
• 1/4 cup of maple syrup
• 3 tbsp of coconut
• 3/4 tsp chilli flakes
• 1/4 tsp ground ginger
• 1 tsp lime zest
• 1/4 cup of chopped hazelnuts

Cooking Process

Preheat the oven to 450 degrees Fahrenheit (230 degrees Celsius) and line a baking tray with parchment paper. In a large mixing basin, toss the brussels sprouts with the oil and season with salt. Toss everything together. Cut-side-down, transfer the brussels sprouts to the oven tray and bake for 20-25 minutes, or until golden and crispy.

Make the dressing in the meantime: Combine the apple cider vinegar, maple syrup, coconut oil, chilli flakes, and ginger in a medium mixing bowl. To blend, whisk everything together.

In a small skillet over medium-high heat, toast the hazelnuts, tossing frequently, until lightly browned and aromatic, 7-10 minutes.

Return the brussels sprouts to the big mixing bowl once cooked and sprinkle with the dressing. Toss everything together. Sprinkle it with lime zest and toasted hazelnuts and transfer it to a serving plate.

Information On Nutrition

• Calories: 392kcal
• Carbohydrates: 31g
• Protein: 7gFat: 29g
• Saturated Fat: 11g
• Sodium: 633mg
• Potassium: 783mg
• Fiber: 7g
• Sugar: 16g
• Vitamin A: 1396IU
• Vitamin C: 145mg
• Calcium: 106mg

6. Grains Should Be Whole

Iron and B vitamins are added to a vegan diet by substituting nutritious grains like brown rice and quinoa for refined carbohydrates like white spaghetti and white bread (nutrients that are stripped out when the grains are refined). Furthermore, the added fiber included in whole grains can help you stay fuller for longer, and may even aid in weight loss.

Pictured: Vegan Taco

 

Vegan Taco Recipe

PREP TIME:30 MINS

COOK TIME:10 MINS

TOTAL TIME:40 MINS

Ingredients For The Vegan Taco Meat

• 2 tbsp of coconut oil
• 12 oz lentils (green or black), or extra-firm tofu (cut into small chunks)
• 1 tsp of onion powder
• 1 tsp of garlic powder
• 1/2 tsp of cumin
• 1 tbsp of chilli powder
• 1/4 tsp of chilli flakes
• 1 tsp of nutritional yeast
• 2 tbsp of tomato paste
• 2 tbsp of soy sauce
• 2 tsp of maple syrup
• 1 pinch sea salt

Toppings

• 8 corn tortillas
• 1 cup of vegan Queso
• 1/2 cup of pickled onions
• 1/4 cup of cilantro finely chopped
• 2 spring onions finely chopped
• 1 lime

Cooking Process

In a large skillet, combine coconut oil and lentils. Cook on medium heat for 3-5 minutes, or until the plant-based ground starts to brown. Then add onion powder, garlic powder, cumin, chilli powder, chilli flakes, nutritional yeast, tomato paste, soy sauce, maple syrup, and a bit of salt to taste. Toss everything together until it's warmed up and gently browned (5-10 mins).

Fill corn tortillas with vegan taco meat and dollops of Vegan Queso. Pickled onions, cilantro, green onions, and a squeeze of lime are sprinkled on top.

Information On Nutrition

• Calories: 255kcal
• Carbohydrates: 26g
• Protein: 9g
• Fat: 14g
• Saturated Fat: 9g
• Cholesterol: 30mg
• Sodium: 1063mg
• Potassium: 306mg
• Fiber: 4g
• Sugar: 6g
• Vitamin A: 852IU
• Vitamin C: 6mg
• Calcium: 185mg
• Iron: 1mg

7. Find More About New Plant-Based Proteins

If you're a vegan, this may seem obvious, but eating more plant-based proteins is something that everyone can do to improve their health. Animal protein sources, such as meat and cheese, are high in harmful saturated fat. (Plus, there are other environmental benefits to eliminating animal sources of food.)

Tofu, tempeh, edamame (soybeans), lentils, chickpeas, and beans are all excellent vegan protein sources. Protein is also found in nuts such as almonds and walnuts, as well as seeds such as sunflower and pumpkin seeds. Even though many people believe it's difficult for vegans to get enough protein, it's usually not a problem for someone who eats a diversified diet and intentionally includes plant-based protein sources.

The Institute of Medicine suggests that women consume 46 grams of protein per day and men consume 56 grams, both of which are rather easy to do. 12 cup dry oats (5 grams protein), 2 tablespoons peanut butter (8 grams protein), 1/2 cup chickpeas (5 grams protein), 1 cup cooked quinoa (8 grams protein), 24 almonds (6 grams protein), 1 cup cooked whole-wheat spaghetti (7 grams protein), and 1/2 cup tofu (10 grams). To achieve their daily protein requirement, males could add just 12 cups (9 grams) of cooked lentils.

Pictured: Vegan Oatmeal Chocolate Chip Cookies

 

Vegan Oatmeal Chocolate Chip Cookies

PREP TIME 30 MINUTES

TOTAL TIME 40 MINUTES

MAKES 16 COOKIES

Ingredients

• Ground chia seeds (or ground flax seeds)-2 tbsp
• Water-1/2 cup
• Old-fashioned rolled oats-2 cup
• Almond flour-1 cup
• Gluten-free flour-1 cup
• Baking powder-1 tsp
• Sea salt-1/2 tsp
• Cinnamon-1/2 tsp
• Coconut oil melted-1/2 cup
• Maple syrup-3/4 cup
• Vanilla-1 tsp
• Vegan chocolate chunks-1 cup

Cooking Process

Whisk together ground chia and water to make “chia eggs.” Allow for at least 5 minutes of resting time.

Combine oats, almond flour, gluten-free flour, baking powder, sea salt, and cinnamon in a large mixing basin. To blend, stir everything together.

Combine the wet ingredients in a second smaller bowl: chia eggs, melted coconut oil, maple syrup, and vanilla. To combine the ingredients, whisk them together.

To make a sticky dough, combine the wet and dry ingredients in a mixing bowl. Mix in the chocolate chunks once more. Refrigerate the cookie dough mixture for 20-30 minutes after covering it with a clean dish towel (this allows for easier, non-sticky rolling).

Preheat the oven to 350 degrees Fahrenheit/175 degrees Celsius. Line a baking tray with parchment paper and gently roll the dough into golf-ball-sized balls. Place cookie dough balls on a baking tray, about 2 inches apart, and flatten with your hands. Preheat the oven to 350°F and bake cookies for 10-12 minutes. Alternatively, cook until golden and browned.

Information On Nutrition

• Calories: 272kcal
• Carbohydrates: 30g
• Protein: 4gFat: 16g
• Saturated Fat: 9g
• Cholesterol: 1mgSodium: 77mg
• Potassium: 162mg
• Fiber: 4g
• Sugar: 14g
• Vitamin A: 5IU
• Calcium: 69mg

Conclusion

Vegan diets, when properly planned and implemented, can be a component of a healthy lifestyle. Vegan diets, like any other eating plan that restricts specific food groups, might be deficient in key nutrients such as protein, calcium, iron, and vitamin B12.

Vegans believe dairy cows are treated inhumanely. Veganism is a lifestyle choice made for a multitude of reasons. Many people avoid eating animal products because factory farming is brutal and inhumane. Others argue that livestock farming is harmful to the environment.

I trust you enjoyed reading the article about the 7 Super Useful Tips To Improve Vegan Food In Your Daily Life. Please stay tuned. There are more blog posts to come very shortly.

JeannetteZ

 

 

Want To Learn How To Create Delicious, Cruelty-Free, Healthy AND 100% Vegan Meals? Try These Awesome Vegan Cooking Courses With A Free 7-DAY MEMBERSHIP

 

Your Opinion Is Important To Me

Ideas? Thoughts? Questions? I would love to hear from you. Would you please leave me your questions, experience, and remarks about this article on the 7 Super Useful Tips To Improve Vegan Food In Your Daily Life in the comments section below? You can also reach me by email at Jeannette@LivingTheVeganLifestyle.org.

 

 

Here are the links to some of my favourite articles:

14 Best Vegan Chefs In The World

9 Colleges With The Most Vegans

12 Best Vegan Culinary Schools

How To Become A Vegan Chef

How To Start Going Vegan?

US Vegan Society

American Vegan Society