VEGAN NUTRITION CHART
Protein: Lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes and broccoli.
Vitamin D: Vitamin D-fortified orange juice and vitamin D-fortified soy milk and rice milk.
Calcium: Figs, sweet potatoes, dark green vegetables, calcium-fortified tofu, calcium-fortified soy milk and orange and apple juices.
Omega-3 fatty acids: Flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts.
Vitamin B12: Vitamin B12-fortified soy milk, vitamin B12-fortified meat analogue and vitamin B12 supplements
RECIPES
Bean Rosemary Soup
Ingredients: 200 gms kidney beans, 50 gms carrot, 30 gms celery, 30 gms onions, 30 gms leeks, 10 gms garlic, 2 gms rosemary, 40 ml olive oil, water as required, salt to taste, crushed black pepper to taste
Method: Wash and soak the beans overnight. Boil the beans until partially cooked. Clean and cut carrots, onion, leeks and celery in small dices. On the hot plate, infuse the rosemary and garlic for 30 minutes in olive oil. Heat oil in a stock pot. Add diced carrot, onion, leeks and celery. Roast them nicely. Add the boiled beans with water and let it simmer until they are tender and soft. Take off some beans and vegetable from the soup that will be used as garnish for the soup. Blend the soup adding slowly the infused rosemary and garlic oil. Then add the beans and vegetable for garnish. Adjust the seasoning. Garnish the soup with drops of rosemary garlic oil and crushed black pepper.
Asian Coleslaw
Ingredients: 5 tbsps raw nut butter (or roasted peanut butter), 5 tbsps oil, 5 tbsps rice wine vinegar, 3 tbsps soy sauce, 3 tbsps raw brown sugar, 1½ tbsps garlic (minced), 2 tbsps ginger root (minced), 5 cups green cabbage (thinly sliced), 2 cups red cabbage (thinly sliced), 2 large carrots (julienned), 1 yellow and 1 red bell pepper (both thinly sliced), 5 stalks green onions (chopped),¾ cup fresh cilantro (chopped)
RV
opcorn:
Protein: Lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes and broccoli.
Vitamin D: Vitamin D-fortified orange juice and vitamin D-fortified soy milk and rice milk.
Calcium: Figs, sweet potatoes, dark green vegetables, calcium-fortified tofu, calcium-fortified soy milk and orange and apple juices.
Omega-3 fatty acids: Flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts.
Vitamin B12: Vitamin B12-fortified soy milk, vitamin B12-fortified meat analogue and vitamin B12 supplements
RECIPES
Bean Rosemary Soup
Ingredients: 200 gms kidney beans, 50 gms carrot, 30 gms celery, 30 gms onions, 30 gms leeks, 10 gms garlic, 2 gms rosemary, 40 ml olive oil, water as required, salt to taste, crushed black pepper to taste
Method: Wash and soak the beans overnight. Boil the beans until partially cooked. Clean and cut carrots, onion, leeks and celery in small dices. On the hot plate, infuse the rosemary and garlic for 30 minutes in olive oil. Heat oil in a stock pot. Add diced carrot, onion, leeks and celery. Roast them nicely. Add the boiled beans with water and let it simmer until they are tender and soft. Take off some beans and vegetable from the soup that will be used as garnish for the soup. Blend the soup adding slowly the infused rosemary and garlic oil. Then add the beans and vegetable for garnish. Adjust the seasoning. Garnish the soup with drops of rosemary garlic oil and crushed black pepper.
Asian Coleslaw
Ingredients: 5 tbsps raw nut butter (or roasted peanut butter), 5 tbsps oil, 5 tbsps rice wine vinegar, 3 tbsps soy sauce, 3 tbsps raw brown sugar, 1½ tbsps garlic (minced), 2 tbsps ginger root (minced), 5 cups green cabbage (thinly sliced), 2 cups red cabbage (thinly sliced), 2 large carrots (julienned), 1 yellow and 1 red bell pepper (both thinly sliced), 5 stalks green onions (chopped),¾ cup fresh cilantro (chopped)
RV
opcorn:
