By Abigail Carroll. Vegetarian Diet. At Monday, April 29th 2019, 06:14:50 AM.
Whether your mid‐afternoon weakness is for sweet or savory, there are plenty of healthy options to satisfy. Combine dried fruit with unsalted nuts or seeds for an energizing, protein-packed snack. Alternatively, make up a savory nut and seed mix, or enrich a veggie dip with a handful of nuts.It is a common belief that vegan diets may be low in protein but as long as you base your main meals around ingredients like lentils, chickpeas and tofu this does not have to be the case.
Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in grains, legumes, and nuts. Dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. soybeans, lentils, black-strap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, Tempe, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale.
If you're new to vegan cooking, follow our shopping guide for vegan-friendly ingredients: Check the labels of all packaged products that you use in cooking such as bouillon powder, stock cubes, sauces and spreads. Ingredients to look out for include whey, casein and lactose, which are all derived from milk. Be aware that non-vegan wines and beer may have been processed with animal products.Remember most breads and pastries contain butter and some contain milk or milk derivatives.In desserts and puddings, replace gelatin with agar-agar or vegetarian-gel, both made from seaweed. Use silken or soft tofu as an alternative to dairy in desserts and be sure to use fortified plant-based dairy alternatives as they contain added vitamins.
Here's the thing about veganism: It isn’t automatically healthful.