Vegan Essentials for A Balanced Diet

Vegan Essentials for a Balanced Diet

Are you planning on trying a vegan lifestyle or planning a meat free day per week? Are you wondering where to start?

I spoke with Cal in our Kilkenny store who is vegan and I asked him for some tips to help you on your quest.  Cal is living proof that when you eat a healthy vegan diet you can look and feel great. 

Cal’s top items to have in your cupboard are tofu, chickpeas, oats, fortified plant milk, nuts and seeds like chia, flax, and hemp, as well as a good variety of fruit, vegetables, and good quality oils. Herbs and spices will enhance any dish that you prepare. These items will form the basis for many meals and snacks.

I think you do have to work a bit harder in the beginning because you have to remember to have these basics stocked up. If you do this it will help you to stick with your goal and not fall back on highly processed vegan foods. 

Tofu is a versatile high protein food

Tofu is a high protein soya product that is super versatile. You can use it in stir fries, curries, or shredded. You can use it to make creamy desserts. It is a natural source of calcium and iron making it a nutritional powerhouse.

Here is a simple recipe,

Heat some oil on a pan, cut some tofu into cubes, coat the cubes with a flour mixture with some salt, pepper, and your favourite spice, sauté on the pan for about 5 minutes turning until the pieces are golden brown. Remove from the heat and serve with your favourite dish, add them to a salad when cooled, or eat from the hand as a snack. You can garnish them with sesame seeds, chilly sauce, or some scallions. Simply delicious and simple to do, enjoy!

Top up with pulses and lentils

The most common pulses and lentils are chickpeas, red lentils, brown lentils and soya beans. Chickpeas are the most popular ones. They are packed with protein and fibre, and provide nutrients like folate and manganese. Chickpeas can be used in a wide variety of ways. You can add them to soups, curries, or they can be added to a pie, or used in salads. You can blend them to make hummus or falafels. They make a handy snack eaten straight from the tin, stored in containers for snacks, or they can be roasted for a tastier nibble. Personally, I find that tinned chick peas are much handier and far more convenient than dried. If you have the time dried chickpeas are more economical and better for the environment too. I don't know how many times I planned to soak them and forgot to do that so tinned work best for me. I have used a variety of brands and some of them  have more water than chick peas or they lack flavour. I stick to Biona Organic Chick Peas they work well for me, they have a great flavour and crunch and plenty of peas in the tin!

Red lentils are easy to use, they are a quick cooking and nutrient dense food. You don't have to soak these before using so you can have a bag of dried lentils in the cupboard for whenever you want to use them. Just rinse well before use. They are brilliant in soups. You can combine them with carrots, potatoes, or sweet potatoes. They are great in curries, and dahls. They contain protein, iron, and potassium. 

Tinned brown or green lentils are handy to add into soups, if you prefer to use dried you don't have to soak these ones. You can use these to make a meatless Shepard's pie and are great for making lentil burgers with. 

Pulses and lentils can become your new best friend adding plenty of nutrition to your diet on a daily basis.

Don't forget your oats

Oats are a natural source of beta-glucan, a type of fibre that helps to support heart and gut health.  They contain a variety of vitamins and minerals. Porridge oats are a great breakfast to kick start your day. You can make tasty and nutritious bread or energy rich-flapjacks with oats for healthier snacks. You can toss a handful of oats into a natural vegan yoghurt for an easy snack. Oat cakes make a simple snack and a convenient way to get your oats. Top with some hummus, diary free cheese spread or pesto for a delicious tasty snack.

Seeds are a natural source of essential omega oils

Top up on seeds like Hemp, Flax, and Chia. Have a variety of them so that you get a mixture of nutrients. Between them they contain omega 3 and omega 6 fatty acids, fibre, calcium and antioxidants, and are a source of protein. These seeds can be added into your porridge or breakfast cereal, bread, yoghurt, soup, or home-made snack bars.

Having a store cupboard of ingredients will help you to stick to your plan and ensure that you have plenty of nutritious ingredients at hand.

If you have any questions about a vegan diet or supplements to top up on, Cal, or any of our staff will be delighted to help.