Try Vegan: 7 day meal plan – other tips & snack ideas
- Celery with nut butter
- Mixed nuts
- Roasted chickpeas – drain 1 can of chickpeas, toss with 1 tbsp olive oil, roast at 200C for 20 minutes
- Hummus with pita bread or sliced veggies
- Baguette slices dipped in olive oil with ground pepper or dukkah
- Whittaker’s dark chocolate blocks
- Corn chips with tomato salsa
- Natural microwave popcorn, or stove-popped
- Muesli bars – read ingredients!
Check in the organic/gluten free section of the supermarket, vegan items can often be found there as well.
Vegan diets can naturally supply all the body’s required nutrients. However vitamin B12 can be harder to get through diet alone. Many vegan products are supplemented with this vitamin, however very few supply enough to meet requirements.
If you don’t feel like counting the RDI all the time, it’s best to buy a vitamin supplement containing B12. A normal adult should take 50mcg B12 each day, or 2000mcg a week. Check out veganhealth.org for a full list of recommendations, as well as information about other nutrients.
The B12 Issue
The vitamin B12 (also known as cobalamin) is vital for proper health.
B12 is produced by bacteria found in soil but in order for the bacteria to make B12 the soil needs to contain the mineral cobalt.
Due to intensive over-farming making the soil deficient in cobalt, and because our vegetables are super-washed (because we would rather not eat soil/manure) vegans don’t get enough B12 without supplementation and fortification (B12 supplements are fed to livestock which provides a source for meat-eaters).
Early humans received plenty of B12 from the good quality (cobalt-rich) soil that was yet to be intensively farmed and drained of nutrients, and because they drank dirty (“natural”) water from rivers which also contained B12 and B12 producing bacteria.
CHOCOLATE CHIP COOKIES
Recipe from www.dailyrebecca.com
½ c coconut oil
1 c brown sugar
¼ c non-dairy milk
1 tbsp vanilla extract
2 c flour
1 tsp baking soda
1 tsp baking powder
½ tsp salt
1 c vegan chocolate chips (read the ingredients on the dark chocolate chips packets – some brands are vegan like Pam’s.)
Preheat oven to 175C. Slightly melt the coconut oil in the microwave if it is rock hard. You don’t need it to be liquid, just mixable. Cream the oil and brown sugar together. Mix in non-dairy milk and vanilla. In a separate bowl, mix together the flour, baking soda, baking powder, and salt. Add a little of the dry ingredients to the wet and mix thoroughly. Repeat until everything has been combined. Fold in the chocolate chips. Roll into golf ball sized balls and flatten with your palm onto a baking sheet. Bake for 8-10 minutes and let cool on the sheet. Makes about a dozen cookies.