In my last post, I addressed the most common deficiencies that vegans & vegetarians experience. There I listed the best foods for a well-rounded vegan diet, but here I've gone a step further, crunched some numbers and found seven recipes that should be kept up every vegan or vegetarian sleeve.
Important note about non-dairy milks: fortified non-dairy milks vary greatly in their nutrient content; pay close attention to the Vitamin B12 and Vitamin D content -- the more, the better, of course! While you're there, take a look at the ingredients list as well, and try to choose the milk with the least ingredients. After hours of calculating recipes, these are the most densely nutritious I found—so you can see why it's often recommended that vegans, vegetarians, and omnivores alike take a vitamin D and/or B12 supplement.
***my note on DV (daily value): these percentages are calculated for the average person. Depending on the makeup of the biologically complex miracle that is you, you may need more or less of a given nutrient.***
1. Peanut Butter Overnight Oats
Per serving:
Protein: 21% DV
Calcium: 26% DV
Iron: 18% DV
Vitamin B12: 31% DV
Vitamin D: 28% DV
2. Chia Seed Pudding with Coconut Milk
by The Worktop
Per serving:
Protein: 15% DV
Calcium: 22% DV
Iron: 24% DV
Vitamin B12: 25% DV
Vitamin D: 15% DV
3. Tofu Scramble
Per serving:
Protein: 33% DV
Calcium: 39% DV
Iron: 19% DV
Vitamin B12: 10% DV
Vitamin D: 0% DV
4. Spicy Vegan Lentil Cakes
by Gourmandelle
Per 3 cakes:
Protein: 30% DV
Calcium: 5% DV
Iron: 31% DV
Vitamin B12: 32% DV
Vitamin D: 0% DV
5. Vegan Tempeh Hash
Per serving:
Protein: 35% DV
Calcium: 13% DV
Iron: 25% DV
Vitamin B12: 1% DV
Vitamin D: 0% DV
6. Maple Mustard Tempeh Meal Prep Bowls
Per serving:
Protein: 48% DV
Calcium: 20% DV
Iron: 39% DV
Vitamin B12:1% DV
Vitamin D: 0% DV
7. Curried Lentil Soup
Per serving:
Protein: 27% DV
Calcium: 14% DV
Iron: 25% DV
Vitamin B12: 14% DV
Vitamin D: 8% DV
Enjoy!
- Isabel