Question by Aslynn63: What are the top 5 foods a vegan can eat for well rounded nutrition?
Feel free to list more than five! I’m for foods that are truly rich in nutrients, and animal product free.
Best answer:
Answer by kiwi
-tofu and other soy products
-fruits (apples, bananas, oranges, pears, berries9
-veggies (broccoli, peas, spinach, salad)
-nuts, especially walnuts
-beans
-lentils
What do you think? Answer below!
Beans and legumes are a great source of protein, fiber and minerals.
Quinoa (a mild grain) is a complete protein, and very nutritious-. It can be prepared like rice or pasta, or a hot breakfast cereal. Also great for wheat free baking.
Leafy greens, such as spinach, swiss chard, kale, greens, etc. are great sources of iron, minerals, and vitamins. (great juiced with other veggies for an enzyme packed nutritional punch.
Sea vegetables-such as kambu, hijiki, dulse, laver, nori, and arame are super nutritious, contain many B vitmins including B12, and are tasty in salads, broths, soups, etc. Make sure to buy a source that does responsible harvesting for clean greens-such as Edan foods, or Maine Coast sea company.
Organic fruits and veggies-avoid commercially grown, as they contain pesticides, herbicides and most have been genetically modified.
Whole grains-whole wheat, brown rice, millet, amaranth, spelt and quinoa-use WHOLE grains, not enriched commercial garbage that has been bleach and “enriched” with vitamins that most often are animal derived.
Eating some raw fruits and veggies every day helps with digestion, and gives your body beneficial enzymes.
Good luck!
oatmeal
broccoli
tofu
bananas
sweet potatoes
blueberries
lentils
beans
I am a vegetarian myself ( still use some dairy)
Many vegans I know, use pastas, a variety or nuts, fresh vegetables / fruits , soy meats, tofu. ( tofu can be made into a loaf, with spices and veggies like a meatloaf would be) rice mild, rice, cheeses, and rice butters or soy butters., or soy milk and soy cheeses, egg substitutes.
for sugars they use honey, mallasses, and fresh sugar cane, to sweeten their desserts, For desserts they make fruit filled jellos, fruits pies, or fruit pizzas with a sugar cookie ( big size) as the crust, or graham cracker crushed up into a crust, Topped with cream cheese,mixed with powdered sugar ( combined together like a frosting) then place a variety of frutis, like manderin oranges, grapes, kiwi, peaches, pineapples etc. It’s good.
also there is soy breads you can get.
Or for a pizza, you can use a pita uncut, place avocado slices on it with tomato, papers, onins or other veggie, then pile on the soy or rice cheeses, for those that still use some dairy, you can place mazzorella cheese ( shredded up) on top to hold it all in place then cook it for 20 mins, to heat everything up and melt the cheeses, For a crisp crust, put the pita in the over for approx 10 mins for placing the topping on it. It’s really good and easy to make.
I put some google links here for you, look them over, From those sites you can get to others as well.
Also kraft, and betty crocker have site on line that you can go to and join their site to get updated on new recipes .
Hope you find the type of things you’re looking for.
idk cuz im not a veg head…(no offense…) but i have a few vegitarian recipies! here they r:
eggnog! yummy! p.s. these r all totally random recipies! but they r really good!
INGREDIENTS
6 eggs
1 (14 ounce) can sweetened condensed milk
1 teaspoon vanilla extract
1 quart milk
1/3 pint heavy whipping cream
1 pinch ground nutmeg
1 pinch salt
DIRECTIONS
Beat eggs; mix in condensed milk, vanilla, quart of milk and salt.
Beat the whipping cream until soft peaks form. Fold in to egg and milk mixture and sprinkle with nutmeg. Serve chilled.
yum!
next recipe: pecan snack! oooo!
INGREDIENTS
1 egg white
1 tablespoon water
1 pound pecans
3/4 cup white sugar
1 teaspoon ground cinnamon
1 teaspoon salt
DIRECTIONS
Preheat oven to 250 degrees F (120 degrees C).
In a large bowl, beat egg white with water until frothy. Stir in pecans and mix to coat. Combine sugar, cinnamon and salt and stir into pecan mixture. Spread on a baking sheet.
Bake in preheated oven 1 hour, stirring every 15 minutes. Store in an airtight container.
yay! i have one more! last recipe: Vegan Peanut Butter Fudge!
INGREDIENTS
2 cups packed brown sugar
1/8 teaspoon salt
3/4 cup soy milk
2 tablespoons light corn syrup
4 tablespoons peanut butter
1 teaspoon vanilla extract
DIRECTIONS
Lightly grease one 9x5x2 inch pan.
In a 2-quart pot over very low heat, mix together the brown sugar, salt, soy milk, corn syrup, peanut butter and vanilla. Cook until hot and brown sugar is dissolved.
Quickly pour into pan and refrigerate. Cut into squares and store in semi-airtight container in refrigerator.
hope u enjoy these!
- Seeds. When I’m feeling really lazy and can’t be bothered to go to any effort to make a protein-rich meal, I’ll just stir fry some vegetables and mix a handful or two of sesame, sunflower and pumpkin seeds in to add protein
- Yeast extract. I add at least one generous teaspoon to soups, casseroles, home-made bean burgers etc – adds a “beefy” taste and lots of B vitamins
- Leafy green vegetables – apparently they have calcium as well as all of the vegetable vitamins you’d expect
- Dried apricots – rich in iron (I crave them when I’m pre-menstrual) and they’re delicious. I add them to cakes, savoury dishes, chop them up on porridge, or just eat them on their own as a snack.
- Millet. Like quinoa, a great alternative to rice, wheat and potatoes, and I prefer it.
- Beans and lentils, of course
- Nuts, of course
legumes, seeds, nuts, grains, and fruits & vegetables.
1. Legumes
2. Grains
3. Nuts
4. Fruits
5. Vegetables
Fruits, veggies, beans… All that stuff is amazing in what good it can do you. One thing, quinoa (KEEN-wuh), is a grain that has lots of calcium and it’s really good for you. (One cup has MORE calcium that a quart of milk!) Flaxseeds are also great for vegans. They’re a good source of omega-3 fatty acids, which are vital to those who don’t eat animal products.