A plant-based diet is gaining a lot of popularity these days. People all across the world are switching from animal-based products to plant-based ones, but do you know where the catch is? If your answer is ‘no’, just stay with us and keep on reading. Here is everything you need to know about the plant-based diet – including the most nutrient-rich, vegan-friendly foods. Check them out and learn something new today!
First of all, what are the benefits of a plant-based diet?
The benefits of a plant-based diet are numerous. First of all, a well-balanced vegan diet can lower your blood pressure and cholesterol levels. It can also decrease the risk of heart disease, type 2 diabetes, and certain types of cancer. Of course, a plant-based diet can help you achieve your optimal body weight, too. However, you must be extremely careful when you switch to a vegan diet. As a lot of minerals and vitamins are found in animal products, you must make wise decisions in order to eat balanced meals and stay healthy. Protein is the first essential nutrient you need to incorporate into your diet. You can find it in nuts, seeds, grains, legumes, and all kinds of nut butter. Broccoli, spinach, raisins, tofu, and wheat are rich in iron, whereas soybeans and dark leafy greens are packed with calcium. All of these are crucial for a balanced diet!
What are the most nutrient-rich foods for a plant-based diet?
Nutrient-rich food #1: Kale
In case you didn’t know, 100 grams of kale contain a whopping 1000% of the RDA for vitamin K, 300% of the RDA for vitamin A, and 200% of the RDA for vitamin C. Besides that, it also has fiber, calcium, magnesium, manganese, and copper, as well as a big dose of vitamin B6. That’s right, and this is why many people consider this leafy green as one of the best superfoods. Since it contains so many bioactive compounds, kale can also help fight cancer, which is another amazing benefit. Besides that, kale is rich in lutein and zeaxanthin – antioxidants that can keep your eyes healthy.
Incorporating kale into your everyday diet is quite easy if you ask us. Many people love to add it to their smoothies, so be sure to try it out as well. A big glass of smoothie is an extremely nutritious snack, but you can even have it for breakfast when you’re in a rush. All you need to do is to mix some fresh kale, one frozen banana, a tablespoon of your favorite nut butter, and 2 cups of plant-based milk. Homemade almond milk is always a good idea. If you don’t want to add sugar to your milk, just add a date or two to your smoothie. These will make everything taste much better. Once you have all the ingredients, put them in a blender, and voila – your kale smoothie is all done!
Nutrient-rich food #2: Quinoa
Quinoa is the second nutrient-rich food on our list, and that’s because it’s many vegans’ favorite ingredient. First of all, it’s a great substitute for rice, and just one cup of cooked quinoa contains about 8 grams of protein. Similarly to kale, quinoa is marketed as a superfood, too. What’s particularly great about it is the fact that it is gluten-free. Even though quinoa technically isn’t a grain, many people perceive it as a whole-grain food. Did you know that quinoa is a complete protein? That’s right, which is exactly why it’s a fantastic substitute for animal products rich in protein.
A lot of vegans love its nutty flavor and crunchy texture, which is why there are so many recipes that include quinoa. It is usually used to thicken soups and complement salads. For example, if you grow organic veggies and herbs in your own garden, you can always make a healthy salad with these. All you have to do is boil one cup of quinoa and add whichever vegetables and herbs you have fresh at the moment. Bell peppers, tomatoes, basil, and spinach are just some of the possible choices. So, cut them up, mix them with boiled quinoa in a big bowl, add some freshly squeezed lemon juice, and your healthy quinoa salad is ready to be devoured!
Nutrient-rich food #3: Tofu
If you’re still a beginner when it comes to a vegan diet, you must know that tofu should definitely be a part of it. This is an extremely versatile plant-based protein that can be used in many different dishes – even desserts. If you don’t really know what it is, tofu basically is a very creamy, high-protein, and low-fat product. Apart from protein, tofu is also high in iron, calcium, and BCAAs. Did you know that BCAAs are essential amino acids essential for boosting muscle growth and performance? That’s right! If that’s your main goal, just incorporate tofu into your diet. You can also opt for vegetable-based BCAA powder that can be used in post-workout shakes, so give them a try and you won’t regret it.
As mentioned above, tofu is an extremely versatile ingredient. You can roast it, deep-fry it, grill it, steam it, stew it, bake it, fry it, and even use it instead of eggs to make a vegan version of scrambled eggs. Also, remember that you always need to press the tofu before you want to use it. This is because it has very high water content, so it won’t absorb flavors if you fail to do so. For example, cut your tofu into cubes and come up with a mixture of soy sauce, ginger, garlic, and sesame oil. Let your tofu marinate for half an hour and bake it in an oven at 220°C for another 30 minutes. Just wait until the liquid is almost gone as that’s the sign that your tofu is done!
Nutrient-rich food #4: Spirulina
Yes, we know that it sounds a bit gross – spirulina actually is a type of bacteria! That’s right, it’s a type of cyanobacteria which are also known as blue-green algae. A standard daily dose of spirulina is between 1 and 3 grams, but some people tend to use doses of up to 10 grams a day. Just one tablespoon of spirulina contains around 7 grams, but it’s rich in important nutrients. It contains around 4 grams of protein, as well as significant amounts of copper, iron, and vitamins B1, B2, and B3. Even though spirulina isn’t a complete protein, it’s still full of numerous amino acids – just like grains, seeds, nuts, and oats.
When it comes to using spirulina in your meals, it’s quite simple and straightforward. Of course, it’s most commonly used in smoothies. You’ll need one banana, one teaspoon of organic spirulina powder, one cup of nut milk, ½ of an avocado, a touch of cinnamon, and a squeeze of fresh lemon. All you need to do is to add all of these in a blender and blend until your smoothie becomes creamy and silky smooth. Since spirulina has an unusual flavor, this is actually the best way to consume it and experience its phenomenal benefits. Just one glass of this smoothie will help you feel more energized and keep your cravings at bay. Does it get better than that? We don’t think so!
Nutrient-rich food #5: Strawberries
If you didn’t know anything about tofu and spirulina, you surely know a lot about strawberries, right? Of course you do, and that’s because these heart-shaped berries are bursting with antioxidants and other essential nutrients. Vitamin C is a well-known antioxidant that plays a huge role in boosting your immune system. It won’t allow free radicals to cause damage to your cells, which means that it’s crucial for your overall health. Did you know that antioxidants have anti-aging properties, too? It means that they’ll slow down the process of aging and possibly prevent wrinkles and fine lines. Besides that, strawberries can lower your cholesterol and improve your heart health, which is a benefit you shouldn’t overlook.
Needless to say, strawberries are extremely versatile. You can use them in all kinds of vegan smoothies and desserts. If you’re a fan of fruit salads, just add a cup of fresh strawberries and mix it with other fruits. Bananas, apples, pears, and oranges are just some of the possible choices. Use whatever you have in your kitchen and you won’t make a mistake. The same goes for smoothies featuring strawberries. Any kind of nut milk is more than welcome, as well as fresh or frozen bananas for improved flavor. If you want to make your smoothie a bit sweeter, add one or two dates into your smoothie, too. On the other hand, if you don’t have enough time to do anything with your strawberries, why wouldn’t you eat them on their own? That’s a fantastic idea as well!
Nutrient-rich food #6: Chia seeds
Everyone’s raving about chia seeds these days, and you know what? The reasons for that definitely are good, so don’t wait any longer and incorporate chia into your diet. First of all, these are a great source of omega-3 fatty acids. Also, chia seeds contain more fiber than nuts and flaxseeds, which is exactly why you shouldn’t skip them. Apart from that, these tiny seeds are rich in zinc, iron, calcium, and antioxidants. What’s so interesting about them is the fact that they form a gel when combined with water or milk.
Well, this property is what makes them so amazing for a healthy pudding. Chia pudding is super popular all across the world nowadays. It is a great choice for breakfast, snack, or dessert, which is why you should give it a fair shot as soon as possible. Just mix chia seeds with unsweetened plant milk, vanilla extract, and pure maple syrup. Let the mixture sit in your fridge overnight and garnish with sliced kiwi and strawberries the next day. Once you start eating it, you’ll realize that its gel-like consistency is extremely unique and refreshing. We won’t be surprised if this becomes your new favorite vegan dessert!
Nutrient-rich food #7: Seitan
Last but certainly not least, seitan is another wonderful nutrient-rich food perfect for a plant-based diet. Similarly to quinoa, seitan is a complete protein, too. However, it isn’t gluten-free. You can make it by mixing wheat gluten with different spices. However, it’s a very popular vegan substitute for meat – among people who aren’t allergic to gluten, of course. Just one serving of seitan contains around 21 grams of protein, as well as great amounts of selenium, calcium, iron, copper, and phosphorus. Besides that, it’s very low in carbs, too. It’s because all of the starch that’s normally found in wheat flour is removed in the process of making seitan.
Seitan is very versatile, so you can use it in your dishes in many different ways. For example, you can make meatless kebabs or delicious vegan chili by using seitan instead of animal products that normally go into such dishes. Of course, you can always buy pre-made seitan in your local supermarket or health food stores. However, making your own is far less expensive, which is why you should try it out. This is how you get to choose which spices and flavors will go into your seitan. Even though this can be a quite complex process, trust us when we say that it’s completely worth your time and effort!
As you can tell, there are so many nutrient-rich foods that will do the trick for all the vegans out there. Each of these seven foods is beyond marvelous, which is why they should be a part of any plant-based diet. So, if you want to give a vegan diet a fair shot and see how it works, make sure to stick to our tips and follow our guidelines. When you do that, you’ll see that you don’t have to eat animal products to stay healthy, full, and fit. There are many plant-based alternatives that will work perfectly in your vegan diet, so don’t be afraid and go for them. Just stay persistent and you’ll see amazing results, that’s a promise!