It’s food time again KOKOFoodies and we are back to discussing this beneficial Vegan and Veganism diet style. Over time we have brought you the All You Need To Know About Veganism, the Unique Differences You Need To Know About Veganism, Vegetarianism And Plant-Based Nutrition and then 5 Health Benefits of Going Vegan.
As we promised in our last article to bring you food combinations and diets on Veganism, today we shall be bringing you easy to make and low budget food combinations that can help you stay away from every animal product and yet give you a balanced diet. Since animal products are mostly great sources of protein, you will need to choose your foods so as to attain the amount of protein your body needs while you steer clear off the animals and that is why we have carefully selected these foods for you. There are many more but today we are bringing you 5 of them yet. So, here we go:
- Rice and Beans: this is a very popular African dish and may just be one of the most budget-friendly complete protein duos. Rice contains starch and will supply you with Carbohydrate while Beans is a very good source of protein, complex carbs and fibre, antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorus, potassium and zinc. So, this combo is just a very big deal of great food for Vegans.
- Fried Rice with Peas: Peas are a high protein vegetable offering seven grams of protein per one ounce. It is also very rich in vitamins B, A and C, thiamin and iron. The inclusion of fried rice with these veggies are just amazing source of protein, carbohydrate and other nutrients.
- Peanut Butter: Considering peanuts are a legume, smearing natural peanut butter on top of whole-grain bread produces a complete protein. But aside from that childhood classic, top whole-grain toast with PB and banana chunks, apple slices, fresh blueberries, cinnamon, and other favourite naturally-sweetened garnishes for a quick breakfast or snack!
- Soy: it is one plant protein that contains all the essential amino acids.1 It’s also a good source of healthy fats and phytochemicals (plant chemicals that may be good for you). It’s usually served as tempeh or tofu, and soy milk is a popular replacement for milk.
Fruits: Fruits provide healthy fibre and other nutrients that are important on a vegan diet. They can also be used to replace other foods that are commonplace in other diets. For example, bananas can be used instead of eggs to make two-ingredient pancakes. Frozen fruit is also mashed, whipped, and frozen to be enjoyed as an ice-cream substitute. When on a vegan diet, you spend don’t shop or cook meat, dairy, or seafood products and this gives you more time to experiment with different types of fruits and vegetables. Eating more whole fruits and vegetables can also help you to decrease your dependence on heavily processed vegan foods, like veggie chips, fake meat products, and packaged goods.Now, one more thing we need to stress is don’t starve yourself because you are going Vegan!!! And another, don’t limit yourselves to the same food. Also, you don’t have to combine foods for every meal, the most important is that by the end of the day you have eaten varied and different foods. For instance, don’t just eat rice and beans or lentils and oats three times in a day and nothing else, or just take fruits throughout the day. You may just have peanut butter and bread for breakfast, potatoes and boiled vegetables for lunch and then some oatmeal in the evening. By the end of the day you sure would have had a wide variety of vitamins and other essential nutrients.