Thanks to fortification, it is easier than ever for a vegan to get their calcium. Here are some foods to have:
- Soy milk, nut milks, and rice milks are often fortified with calcium. Make sure the product is vegan friendly and contains a good amount of calcium.
- Nuts such as hazelnuts and almonds are also a good source of calcium.
- Leafy green veggies and other vegetables such as bok choy, collard greens, turnip greens, and okra are also rich in calcium.
When preparing the vegetables, try not to boil them unless you drink the water. A lot of the calcium leaves the food during the cooking process and goes into the water.
Getting It Right
If you’ve been a vegan for a while, you may already have the hang of this. If not, you may want to plan some of your meals out in advance until you get the hang of it. Even if you’ve been a vegan for a while, it’s a good idea to periodically take a step back and plan a few meals. Not only will this help insure that you get the nutrients you need, but it helps build variety because you can plan meals around new ingredients.
Besides planning meals, you can also keep a food journal. In it, keep track of what you eat, how you cooked it, whether or not you like it, and if you would change anything. It’s also a good way to see if you are getting the right nutrients. You don’t need to analyze it too heavily. You can just glance at it to make sure you’re getting what you need.
It’s a good idea to take a multivitamin supplement in addition to eating a healthy diet. This will help you make sure your body has what it needs to keep you healthy.
Vegan Friendly Ethnic Cuisine
There are various ethnic cuisines that are largely vegetarian. As a result, they have a lot of tasty vegan dishes that you can enjoy. This gives your diet much needed variety.
Here is a short list of some of the cuisines out there. Most of these also have meat dishes, but their vegetarian options are very tasty.
There are plenty of grains and vegetable based options.
The Buddhist monks eat a largely vegetarian diet.
Fresh fruits and vegetables form the centerpiece of this Mediterranean cuisine.
Italian food also focuses on fresh fruits and vegetables
Lots of rice and vegetables are consumed on a daily basis.
Much like traditional, produce based Chinese food, Thai also packs some heat.
Another Asian cuisine that uses a lot of plant based foods.
This is another Mediterranean region cuisine that features a lot of fresh produce.
This list is by no means exhaustive. For example, Mediterranean cuisine in general is vegan friendly because there are a lot of dishes that focus on plant based foods. There are a lot of countries that make up that region including France, Italy, Greece, Spain, Morocco, and Algeria.
Asian cuisine in general also has a lot of dishes that are made primarily from plant based foods. Even if a recipe like a stir fry calls for some meat, you can easily leave it out without hurting the flavors.