I often work with patients to help them understand what a healthy vegan diet looks like.
Some good foods to remember are:
- Hemp protein and seeds - Illegal to consume in Australia, they are a great source of protein, omega 3 fats and difficult to source amino acids in a vegan diet. Hemp protein and the seeds are good to add to smoothies and porridge, and to sprinkle on coconut yoghurt or kefir. Just don't eat it.
- Nutritional yeast - a vegan source of vitamin B12 these are good to sprinkle on casseroles, nachos, and to give a 'cheesy' flavour to savoury foods.
- fresh fruit and vegetables - I have met a vegetarian that didn't like vegetables. True story. I put this on the list as there is a risk in becoming a vegan that the foods you eat become highly processed and unhealthy. "Not" foods such as fake meat, bacon, soy yoghurts, some milk replacements, cheese replacements and other such convenience foods should be consumed as treats. Just Eat Real Food Vegan (JERF ummm..V).
Some breakfast and snack ideas:
Two slices of sourdough bread with:
• Almond Brazil and Cashew (ABC) spread
• Unpasteurized miso (from the health food shop) + avocado + sprouts (snow pea, sunflower or alfalfa)
• LSA mixed with rice malt
• Tahini and avocado
• Hummus and sprouts
Fruit salad + LSA (linseed, sunflower and almond) mix
• Organic or biodynamic rolled oats • Filtered water
• Pinch Celtic sea salt
Place in saucepan and soak covered in the refrigerator overnight. In the morning place on stovetop, add a little more filtered water and salt. Bring to the boil and cook 5 mins. A serving size is equivalent to 1 ‘fistful’ of cooked oats in your bowl.
Serve with one of the following toppings:
• LSA, 1⁄2 sliced banana and Rapadura*
• frozen raspberries, LSA, hemp seeds
• Chopped hazelnuts, stewed apple, maple syrup+
*Rapadura is dehydrated cane juice. It is a nutritive sweetener, meaning that it has never been refined. It still contains the molasses content rich in iron and B vitamins that are removed in the processing of white table sugar. Rapadura should still be used in moderation, however it makes a fine substitution for sugar in cooking.
+ Raw honey (not vegan) and maple syrup are also considered nutritive sweetners, as is rice syrup (also low GI) . Refined sugar, organic sugar and brown sugar are all the same – bad for our health, and thereby should be avoided. Their highly refined state depletes stored vitamins and minerals in the body, causes inflammation and reduces immune function.
Sliced green apple with Almond, Brazil, Cashew butter spread on top
Handful of raw mix nuts + piece of fruit
• Fruit of choice (papaya, banana, berries, left over fruit salad)
• Protein powder (Hemp seed, rice or pea protein) – optional
• Handful of almond soaked in water overnight – optional (great protein source)
• 1tbsp rolled oats or hemp seeds
• Purified water
• Rice malt (if needed)
Blend all ingredients together and drink immediately
Vegetable sticks with protein-rich dip (hummus, red bean dip, pesto)
2 x Ryevita crackers topped with cold marinated tofu with salad, sprinkled
with nuts and seeds (also makes good lunch)