Welcome to the 2nd installment of my weekly blog. BIG LOve & Thanks to all of those who read, commented and even shared the link last week. Yaaaaay!! You guys rock!! This week we'll learn about how to get the nutrients that we need as a vegetarian. There's no denying the bombardment of messages that we receive urging us of the importance of eating grains, beef, pork, chicken, dairy etc., they are a constant in our society, and there’s no doubt in my mind of the connection to the many different farming lobbies and the creating of a false perception of what our bodies really need to survive. We do and can get the proper amounts of nutrients from a plant-based diet. Here are are few things that I've learned.
Vitamin B12, Calcium, Iron, Vitamin D and other Minerals?
If you're thinking of switching to a plant-based diet, getting an adequate amount of vitamins and minerals is essential. Like most vitamins, B12 can’t be made by the body. Instead, it must be gotten from food or supplement. Fortunately it's not very hard to get all of the vitamins and minerals that you need by eating ample amounts of B12-fortified food, such as plant-based milks, breakfast cereals, and nutritional yeast or taking B12 supplements. Why vitamin B12 is important? The human body needs vitamin B12 to make red blood cells, nerves, DNA, and carry out other functions. The average adult should get 2.4 micrograms a day.
Calsium We need about 1,000 mg of calcium each day. Just one cup of cooked collard greens or black-eyed peas has 350 mg each. The key is to eat a variety of plant-based food throughout the day and you can easily meet your daily calcium needs.
Iron Cutting meat and animal products from your diet increases your risk of anemia. Some of the foods that vegetarians can eat to increase iron in their diet are: Fortified breakfast cereals, both hot and cold, Blackstrap molasses, Green leafy vegetables, Dried beans, such as black and kidney beans, and lentils, Whole grains, Enriched rice or pasta, Pumpkin seeds, Prune juice, Dried fruit, especially raisins. Also eating fruits and vegetables that are rich in vitamin C, such as strawberries and broccoli will ensure that you're getting enough iron to meet the recommended daily allowance.
Vitamin D This is my favorite and is the easiest one. The major natural source of vitamin D is the Sun. Yup that right. Vitamin D is made in skin that’s exposed to ultraviolet rays from the sun. To meet daily vitamin D needs, typically you would want to get at least 20 minutes of direct sunlight to your face, hands, arms or back, two to three times a week. If you spend most of your time indoors, first, you shouldn't do that, but if you do, some alternatives to sunlight include food fortified with vitamin D, like whole grain cereals and plant-based milks, including almond, rice or soy milks.
So that’s how we get some of our common vitamins and minerals ... food, fortification and a little fun in the sun.
What is Protein and Why Do We Need It?
Protein is a vital nutrient that grows blood cells, bones, muscles, skin, hair and other parts of our bodies. There are thousands of different types of proteins in our bodies. Each one is made from building blocks called amino acids. There are about 20 amino acids that make up protein. Some of them are made by our own bodies and the others we have to get every day from the food we eat. These are called essential amino acids. How much protein do we need each day? On average, we need to get about 50 to 70 grams a day. Also keep in mind if you’re a very physical person, you'll need more protein, up to 70 grams daily.
10 High-Protein Foods
1. Tempeh, 1/2 package = 22 grams
2. Tofu, 1 cup cooked = 20 grams 3. Lentils, 1 cup cooked = 18 grams 4. Pumpkin Seeds, 1/2 cup raw = 17 grams 5. Almonds, 1/2 cup raw = 16 grams 6. Split Peas, 1 cup cooked = 16 grams 7. Garbanzo Beans (Chickpeas), 1 cup cooked = 15 grams
(Most beans have 14-16 grams) 8. Hemp Seeds, 1/4 cup raw (4 tablespoons) = 10 grams
9. Quinoa, 1 cup cooked = 9 grams 10. Millet, 1 cup cooked = 8 grams
The great thing is that almost all plant-based food contains some amount of protein as well as some vitamins & minerals. The key is to eat different plant food throughout the day and you can meet all of your nutritional needs.
Recipe (Courtesy of Elephant Journal)
Crunchy Salt & Vinegar Chickpeas: As Good As Chips
Ingredients You Need for Crunchy Salt & Vinegar Chickpeas:
1 can rinsed and drained chickpeas
2 cups white vinegar
sea salt
olive oil
Tools You Need:
An oven
A pot
An oven-safe baking pan
An appetite
How to Prepare Crunchy Salt & Vinegar Chickpeas:
Put chickpeas, vinegar and a dash of salt into a pot and bring to a boil. Remove immediately, once it starts boiling, and let legumes soak for 40 minutes in the warm vinegar.
Preheat oven to 400°F. After 40 minutes, drain chickpeas of excess vinegar (save the extra fluid for your next batch, because I promise you’ll be making more).
Place chickpeas on oven safe baking pan. Coat with 3 tablespoons olive oil and more salt (to taste).
(Can also add some pepper, chili powder or garlic powder for an extra kick.)
Bake in oven for 35-40 minutes, checking every 10 minutes to stir them around and make sure they’re turning golden brown (not black).
Remove once they’re nice and toasted, and let sit for 10 minutes before munching. Should be crunchy on the outside and a bit soft on the inside.
BONUS Pro tip: Make Crunchy Salt & Vinegar Chickpeas Ahead of Time for the Week
I make these in a huge batch (like 3-4 cans of beans) to save time during the week.
If they’re sitting in my fridge, all delicious, just waiting for me to eat them, I’m much less tempted to go for the chips and more inclined to make a wholesome food decision.
~Â
Author:Â Alli Sarazen
Editor: Ashleigh Hitchcock
#vegetarian #vegan #food #plantbased #healthyfood #foodie #love #veganfood #healthy #fitness #health #organic #healthylifestyle #gym #homemade #nutrition #vegetables #veggie #veganism #delicious #foodstagram #veganlife
All information presented in this blog is provided for informational purposes only.
This information should not be used as a substitute or replacement for advice, diagnosis or treatment from your healthcare provider.
Next Issue: Being a Vegetarian and Fish?