Vegan Diets

A vegan diet contains only plants – such as vegetables, grains, nuts and fruits – and foods made from plants. 

Vegetarians do not eat meat, fish, or poultry.  Vegans don’t eat foods that come from animals, including dairy products and eggs.

Vegans do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.

There are many recipes within the website which cater to vegan dietary needs and suggestions of what to eliminate in many of the recipes to adapt for a vegan diet.

If you are Vegan or thinking of following a Vegan diet, there are some nutritional facts you may like to consider:

  1. Eat a variety of naturally calcium
    • Rich foods such as kale, bok choy, almonds, soy beans, figs, and navel oranges as well as calcium-fortified foods such as cereals, plant-based milks, and tofu made with calcium sulphate
    • Soy, leafy greens, and most fortified foods are also high in vitamin D, which helps your body absorb calcium.
  2. Vegan diets contain only one type of Iron, non-haem, which is less readily absorbed than Haem. You may need to ingest more iron if you want to get the same benefit and prevent Iron deficiency. The Recommended Daily Allowance (RDA) is 8.7mg/day for men and post menopausal women. For younger women it is 14.8mg/day, with additional requirements during pregnancy
    • Good vegan iron sources include legumes, pulses (peas, beans and lentils), sunflower seeds, dried raisins/apricots/figs, and dark, leafy greens. Vitamin C-rich foods (think: red peppers, citrus, and broccoli) aid iron absorption.
  3. B12 keeps the body’s nerve and blood cells healthy and helps make DNA, so deficiencies can lead to tiredness, weakness, constipation, loss of appetite, weight loss (the bad kind), nerve problems, and depression. Vitamin B12 occurs naturally animal foods, so you’ll want to stock up on a variety of B12-fortified foods as well as a B12 supplement.
  4. Proteins are the building blocks of life: they break down into amino acids that promote cell growth and repair. Every meal should contain protein. The best sources of vegan protein include natural soy, lentils, beans, quinoa, and seitan
  5. Meat substitutes are often highly processed and loaded with sodium and preservatives, so read labels carefully
    • Healthiest sources of soy are miso, tempeh, tofu, soy milk, and edamame.
  6. Be prepared to read food labels:
    • Gelatin and tallow (also known as suet) are derived from meat
    • Natural Red 4 (also known as carmine, cochineal, or cochineal extract), which is a food coloring derived from the dried bodies of female beetles
    • Casein and whey, which come from milk, are present in many cereal bars, breads, and granola’s.