How To Be A Healthy Vegan

I have been vegetarian since the age of 15, (let's just say that's now more than a few decades ago!) but my desire to be plant-based started long before my teenage years. I remember as a child not feeling comfortable with eating meat (except bacon!) and feeling funny about consuming another animals' blood. 

My parents weren't of the same mindset as I was and so I was (somewhat) forced to continue eating meat that is UNTIL I hit puberty and built up the confidence to step into my beliefs and in alignment with what I felt to be right and true for ME. Going against your parents' beliefs is NEVER easy, but to their credit they responded with grace and compassion. 

In the last 22 years of being vegetarian, I will fully fess up that there have been a few occasions (I think 4 to be exact) where I did eat a little chicken or fish. These occasions occurred during my second pregnancy, and anyone who has experienced being pregnant knows that you can't deny what your body wants (I also ate a packet of pickled onion monster munch in that pregnancy!) I have also been vegan before but after my first pregnancy I first starting eating eggs, then dairy crept back in and without really realising it (I guess my attention was on my baby) I had stopped being vegan. 

That is until last week. Where I felt the undeniable call to step back into alignment with my inner self and return to a vegan diet. 
As a health coach, I often get asked whether it is healthy to be vegetarian or vegan and my answer is: yes if you do it right. You can be a junk-food veggie, or be eating tons of processed meat and gluten on a vegan diet. It's very possible to eat few plants despite being on a plant-based diet! 

“Some foods have the power to heal, while others have the power to harm.” 

In this blog, I intend to cover some basic tips of being healthy on a vegan diet and share some of my favourite recipes and further resources for you. 

First of all, let's look at a few of the benefits of a vegan diet 

  • For the environment: it’s the single biggest difference we can make to the health of the planet. We could cut global greenhouse gases by 23% with a vegan diet.
  • For our health. Research has linked (non-junk/processed) vegan diets with lower blood pressure, cholesterol, lower rates of heart disease, type 2 diabetes, and some types of cancer. A plant-based diet also is generally alkaline and less inflammatory. 
  • For our weight. It’s easier to maintain a healthy weight on a vegan diet. 
  • For animals. There is a lot of cruelty and suffering involved in the meat & dairy industry. 
Vegan Considerations :
  • Protein 
  • Calcium 
  • Supplements 
A healthy vegan diet consists of : 
  • A whole food plant-based diet 
  • A minimum of 5 servings of vegetables and 1-2 servings of fruit 
  • 2-3 serving of whole grains and limited amount of refined carbs 
  • Several different plant-based protein with every meal - see options below. 
  • Good quality fats: avocado, nuts, olives, cold-pressed oils. 

Vegan Protein sources: 

Per cup :
  • Tofu 40g 
  • Raw almonds 30g
  • Red lentils 18g 
  • Edamame beans 16.8 g 
  • Chickpeas 14.6 g 
  • Red beans 15g 
  • Cooked quinoa 8g
  • Broccoli 2.6g 
  • Peas 7.9g 
Raw spinach 1g

Per tablespoon : 
  • Nutritional yeast 4.5g
  • Hemp 3.3g 
  • Chia 2.3g 
  • Sesame, sunflower, poppy seeds 28g 
  • Cocoa powder 1g 

Vegan Calcium sources : 
Vegetables, pulses nuts & whole grains provide significant quantities of calcium, and our ancestors likely relied on these foods for their calcium. These are better sources of calcium than dairy as they contain magnesium which helps the absorption of calcium. Best sources include: 
  • almonds 
  • parsley
  • pumpkin seeds
  • cooked dried beans
  • tahini/sesame seeds. 

Supplements : 
It is pertinent for vegans to supplement at least these vitamins : 
  • B complex 
  • Vitamin D (in Winter)
  • Vegan omega fatty acids 
  • Protein powder can be a useful addition 

Simple healthy vegan recipes : 

Tofu Dish 
200g plain tofu – I use Feto; fermented tofu or Taifun/Tofu natur 
Knob of diced ginger 
Juice and zest of 1 lime
Sprinkle of chili flakes 
Sesame oil and a little olive oil
Tamari or soya sauce 

Dice the tofu and ginger 
Place in a shallow ovenproof dish 
Sprinkle with chili and pour juice and zest of lime 
Add Sesame oil, a little olive oil and tamari 
Leave to marinate for a minimum of 20 minutes, or overnight 
Bake in the oven at around 160 for 15-20 minutes or lightly fry 

Pea pesto 

1 cup Frozen peas (cooked)
1 cup nutritional yeast 
Fresh mint 
Olive oil 

Blend – serve on top of quinoa or use as a dip or as a side with salad 

One-pot lentil curry

Yellow onion, chopped
2 carrots, chopped
1 bell pepper, chopped
1 TBSP curry powder
2 TSP ginger, ground or fresh 
1 cup of red lentils 
1-2 cups of water 
1-2 cups coconut milk 
2 tightly packed cups of kale or spinach  
Lemon/lime wedges 
Coriander to serve 

Heat a large pot with some coconut oil 
Saute veg for 5-10 mins 
Add spices, lentils for a minute then add water 
Bring to the boil 
Lower heat and cover to cook around 15 minutes 
Stir in coconut milk and kale/spinach 
Season and serve 

Vegan Mac n cheese 

1 butternut squash 
200g coconut milk 
1 tsp veg stock 
1/2 cup nutritional yeast 
1 tsp paprika 
1/2 tsp chilli powder 
250 g gluten free macaroni 
Pepper & salt 

Peel and chop butternut squash, steam for 15 minutes 
Use a little of the steaming water to blend squash into a pure 
Cook macaroni 
On the hob heat the puree with the coconut milk and add the additional ingredients 
Add macaroni and put in a serving dish 
Bake in the oven for 10 -15 minutes 

Top with - 
Crispy kale: Tear kale off stem and lay in a baking tray, add olive oil, apple cider vinegar and tamari. Massage and bake for 10-15 minutes 

Kale Salad 

Nutritional yeast 
Apple cider vinegar 
Olive oil 

Tear kale off the stem 
Pour the above ingredients onto the kale and massage in. 

Vegan chocolates 

90g organic virgin coconut oil 
60g Raw organic cacao powder 
50g Brown rice syrup 
A little sprinkle of sea salt 
6-8 drops doTERRA peppermint, wild orange or ginger essential oil 

1 Melt cocoa butter in a bain-mairie 
2 Mix in cocoa powder
3 Add rice syrup and drops of doTERRA essential oils
4 Put in silicone mould 
5 Set in the fridge 

Berry Muffins 

2 cups gluten free flour 
2 1/2 teaspoons baking powder
Sprinkle of salt 
1/2 cup coconut sugar 
1 cup almond/rice/coconut milk 
1/3 cup of olive or coconut oil 
1 teaspoon vanilla extract 
1-2 cups blueberries, raspberries or strawberries 
6 drops of doTERRA wild orange essential oil 

Mix wet ingredients: Add the milk, sugar, oil and vanilla, stir to combine a few times to help soften the larger grains of sugar.
Mix dry ingredients: In a large mixing bowl, mix together the flour, baking powder and salt.
Combine wet & dry: Pour the wet mixture into the dry mixture and mix until just combined. Don’t overmix.
 Toss in the fresh or frozen berries and gently fold them into the batter.
Scoop up the batter and pour into silicone moulds or equivalent. 
Bake: Place in the oven and bake for 30 minutes. 
Let cool a few minutes and enjoy warm or at room temperature.

Additional Resources : 

Game changers, Netflix 
Forks over knives, Netflix 
How not to die, Michael Gregor 
Deliciously Ella podcast

If I can help support you transition to a vegetarian or vegan diet, or regardless what your food choices are if I can support you in eating more plants please feel free to book a 20 minute complimentary call with me to see if I can help you achieve your health goals. 

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