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Vegan Recipes
Vegan cooking beginner? Don’t miss my post on 30+ Whole Foods Plant Based Snacks. You’ll find an assortment of vegan recipe ideas.
I was vegan in my late teens and throughout my 20s, up until my cancer diagnosis at age 29. As a result of this experience, I know a thing or two about vegan cooking and how to make plant-based foods DELICIOUS. (Woohoo!)
Yum factor aside, there are some nutritional differences between vegan and omnivore diets. You need to learn about them if you’re interested in this way of eating.
First, vitamin B12 is only naturally sourced (reliably!) in animal-based foods. Vegans must supplement with this vitamin and use fortified foods to get what they need.
Next, vegetarians and vegans have nearly twice the RDA for iron compared to omnivores. Beans and iron-fortified cereals are two great sources. Enjoy plant-based foods containing iron with sources of vitamin C to help increase absorption.
Vegetarians should be aware that milk is not a good source of iron. Eggs contain a protein called phosvitin which binds to iron, leading to poor bioavailability of the mineral from this food source.
Additionally, unlike the protein in animal-based whole foods, most sources of plant-based proteins are lacking in one or more of the essential amino acids. Eating a variety of plant-based protein sources daily will help ensure you get the essential amino acids you need. That said, you likely don’t need to worry about combining foods to make “complete proteins” with each meal.
Ready to get started on your vegan journey? Here are my most recent posts in this category: