VEGAN NUTRITION COOKING GUIDE FOR BEGINNERS

VEGAN NUTRITION COOKING GUIDE FOR BEGINNERS

Sophie • June 20th, 2019

Veganism has recently acquired a new hipster style cache at every nook and corner of Melbourne. Regular restaurants are coming up with vegan menus, vegan nights and vegan desserts. Even the high streets are adapting to the change at a good speed. The big chains similar to coles and spencers are coming up with vegan range. They have filled the stores with Tofu, Lentil burger, non-dairy milk options, and vegan meat. With so many options coming for veganism, the matter of concern is the nutrition one gets in the vegan diet. Many shops have vegan options on the floor but they do not worry how many carbs, and sugar is pumped in to make it taste good. However, at Isher eggless Bakers we bake the most healthy Vegan cakes in Melbourne. What worries is that vegan desserts can only come handy in taking care of your sugar craving not your body's regular need for minerals and nutrients.

So now when meat, fish, poultry, eggs, or dairy is off the table, you have to get all the nutrients from other sources. Painful as some people make it sound getting the right amount of nutrients from regular non-animal dependent products is as easy and cheap as any other source. All you need is to make sure you keep a mix of different staple and vegetables on your plate. Today, people search for vegan cakes near me, vegan desserts, vegan meat, various type of non-dairy milk, and similar products in the market that can help them sustain a healthy lifestyle. Moreover, one can even plan to stay away from what modern food science has to offer. We have lined up some essential nutrients that you need to take care of along with the source from where you can get them naturally

Protein

In general, we get our protein from the dairy we consume along with the meat and eggs in our regular diet. However, as a vegan, we have to move to a better source of protein which has always been there in our grocery stores. One can simply add pulses, nuts and whole grains from the store. Include beans, lentils, and legumes in the diet as they are an excellent vegan source of protein. Try adding black beans, kidney beans, and chickpea hummus for the taste buds. Also, remember that there are certain types of amino acids lacking in plant-based proteins, but they can be covered with Soy. Soy foods such as soy-milk, edamame, and tofu deliver complete protein supplements that a plant-based vegan diet lacks. So fill your plate with other plant-based protein sources like beans, lentils, seeds, tempeh, quinoa, and nuts to help you get your fill.

Calcium

Milk is the best source of calcium for our non-vegan friends. However, as vegans do not have dairy, there is a slight chance that they tend to have weak bones and may face problems in aging. Regardless of the fact that vegan age better and weigh considerably less and have higher oxygen in their blood; there is no harm in covering up for the lack of calcium in the diet. Add the green leafy vegetables like Broccoli, Chinese cabbage, and collards which are rich in calcium. Even tempeh, tahini, almonds, and almond butter are rich in calcium. Apart from this, you can add orange juice, cereals, and rice in your diet to cover up your daily calcium need. To take an extra step you can always add medical calcium supplement that can give you a calcium boost now and then.

Omega-3 fats

Omega-3 fats are essential to boost the brain, eye, and heart health. You can get plenty of ALA(type of fatty acid) which is still a bit different from DHA and EPA(or omega-3 fatty acids) from flax seeds and other nuts. The problem is that only 10-15% of ALA gets converted into DHA and EPA. You can get more of Omega-3 fats from walnuts, and canola oil. You will still need to look for a supplement for DHA and EPA that has been cultured from micro-algae.

On the other hand, we can also reduce the consumption of overall low-quality oil based products. The low quality means the type of oil that has a high level of unsaturated fats so that our need for Omega-3 fats is reduced. So for vegans, it is imperative that they should have a minimum dependency on processed food.

Vitamin D

Vitamin D is harder to get even on a regular diet. As it is mainly found in fish and fortified cow’s milk, thus for vegans getting the right amount of Vitamin D can get a bit tricky. You can start by adding natural citrus juices like Orange juice in your diet. Furthermore, if one cannot manage to get a daily glass of juice daily, try a natural way. Sit in the sun for 10-15 minutes daily and expose your skin to the sun. Let the sun rays fall on the skin; it will allow the body to process the amount of vitamin D you need for normal function. If you want to avoid the sun, one can get a UV lamp installed at home. Last but not the least get some supplement added your diet with your doctor's consultation.

Iron

Iron available in animal products is more easy for the human body to process and absorb as compared to the plant-based mineral. So you might have to consume more source of iron than a regular person. You can start with adding plant sources of iron like lentils, cashew nuts, potato, chia seeds, chickpeas, beans, kale, dried apricots and figs, tofu, ground linseed, hemp seeds, pumpkin seeds, quinoa, raisins, and fortified breakfast cereal. To improve the absorption of Iron, add some Vitamin c rich foods. You can find it in oranges, tomatoes, strawberries, and peppers. This would help iron absorption and storage in the body.

Vitamin B12

Vitamin B12 is critical for DNA, healthy Red blood cells and neural structure. Unfortunately, it is only found in animal products. This makes getting Vitamin B12 very tricky for Vegans. The best to cover up for Vitamin B12 should be a dietary supplement, but you may add dietary yeast and mushrooms in the regular diet.

Try to consume these vitamins in your daily diet. It not only help you to stay fit but also healthy and less disease-prone. If you are a vegan and searching for vegan cake shop near me, then Isher Eggless Bakers is here at your service.

Being, the best bakery Melbourne, we make sure you get a cake less in calories and high in nutrients. Check out our range of vegan and eggless cakes, here https://isher.com.au/