What I ate today for vegans

[PartTimeDomesticGoddess]

Shiny new thread

Today has been
L: grapes, 2 plums, sticky rice traybake with butternut, cashews and broccoli
S: handful of pistachios
D: potato and violife feta bake with cherry tomatoes, beetroot and Bombay carrot salad

@Kintsugi16 nope I don’t worry about protein at all. I get more than enough from beans, lentils, tofu, tempeh, quinoa, nuts and seeds, plant milk etc in fact I probably get more protein than when I was an omni as even then I wouldn’t eat meat every day and wouldn’t necessarily replace the protein. Much more aware of it now

I agree with IJumped There's more protein in soya than in the best steak I also think we forget how much protein there is in fresh green leaves, fruit, salads etc.. Think about gorillas!

Though B12 is important for strict vegans , that is in all the yeast products. Extra Omega 3s are important for everyone. A huge number of omnivores eat very badly. When so called protein is deep fried and presented between 2 sugared buns there's not much goodness or digestibility there!!

B. Leftover smoothie
L. Fresh spelt toast with pnut butter,olive oil, and fresh carrot\lettuce salad .
Sn Walnuts
S, Bowl of whole rice pudding\almond milk\nutmeg\xmas spices and molasses.

Oh I forgot how good nuts are for everyone!

@Kintsugi16 nope, vegan for 18 years now and don't worry about it at all.

I go for 'little and often', with something in every meal and just boost it as much as I can as often as I can. E.g., choosing seeded bread, having peanut butter on my toast, adding soya milk in my tea, putting a handful of lentils in soup when I make it, etc.

If you are at all worried about your intake of anything (vegan or not), the app Chronometer is boring but really helpful xxx

OH Barell I' have found the opposite !I I do pilates type stretches and exercises nearly every day though. I lost weight and got defined muscles when nearly cutting out sugar \sweeteners.

I suppose that’s what I mean. Not worry about protein as such, just have to think about it more and incorporate it at each meal. I’m very active though.

Again not really. I get hungry if I eat only vegetables and love beans and lentils etc although I think since becoming vegan I’m generally more aware of what constitutes a healthy diet regardless of if it’s for me or my omni family and Male sure protein is included no matter who’s food it is - if that makes sense?

B: seeded sourdough toast & peanut butter
L: potato & leek soup
T: chilli (TVP & kidney beans) and rice

Snacks: salt and vinegar crisps, date slice x 3
Drinks: water, coffee

But interestingly people (are brainwashed to think) that cows milk is necessary for calcium and protein. Most of our guts are not capable of digesting it properly. That's one of the reasons why a lot of people (not everyone obviously) get ceoliac and allergies ; hay fever etc..

B.Figs and some of my almond\date\ginger petits fours. Leftover smoothie.
L.Ryvita, pnut butter dressing on salad.
Sn. Walnuts
S. Slices of baked pumpkin and steamed leeks.
Xmas spiced frothy hot almond milk drink.

I do think about protein more than I did before eating plant based and was thinking of working out the protein content of some of my regular foods to give me a better idea of what combinations work well across my meals for the day. I use quite a lot of oats for breakfast most days (85g) when I weighed them yesterday. With those plus 35g of seeds and 70ml of soya milk that worked out at 20g of protein which was more than I expected. 11g were from the oats.

Saturday was
B: dates, porridge with water/soya milk, blueberries and seeds
L: spicy bean burger, avocado, cherry tomatoes
D: Dahl, cumin roasted carrot/squash/cauliflower, rice, mango chutney and chapatis
S: slice of toasted fruit loaf with naturli, dry roasted peanuts, fry's chocolate cream

Yesterday was
B: porridge with water/soya milk, blueberries/raspberries, seeds and maple syrup
L: 3 falafel, hummus, beetroot, tomatoes
D: greens gratin eaten with broccoli (another one from the new Bosh book - cavalier nero and sautéed leek in a benchmark type sauce with polenta coated garlic mushrooms on the top. Was ok enough to freeze the leftovers for another day but not sure I'll make it again without tinkering with it. Needed some umami, so maybe nooch...)

Snacking got slightly out of hand - pineapple, dry roasted peanuts, M&S marshmallows and alpro mango yogurt

Me and DP have got really into "open sandwiches". It's basically two slices of buttered toast with so much other stuff it'd never actually fit into a sandwich

So brunch today was toast, cooked tomato, garlic mushrooms, little bit of Vivera bacon, a Richmond Sausage each, half an avo each, spinach, balsamic dressing, capers, sprinkled with chia and linseeds and loads of hot sauce

Yesterday:
L: falafel and green beans in lemon tahini sauce
D: balsamic glazed roast root veg and tempeh with quinoa
S: Bombay mix, some peanuts and chocolate chips

@PartTimeDomesticGoddess do you recommend the Bosh book? I'm SO broke ATM but I saw its on sale now so maybe worth the investment? I love the recipes on their website.

Oh one more thing lads.... I've been in Australia using Iodised salt for months and upon arriving back in the UK have realised we don't seem to have it here? Any food sources of iodine anyone can recommend?

@Hangingover your 'stuff on toast' sounds lush and right up my street. If you're skint, I'd probably stick with the Bosh recipes on YouTube to be honest. I use the books quite a lot, but there are quite a few in them that don't appeal. Can't help with the iodine question sorry...

B: oats with raisins, almonds and chia
L: seeded bread sandwich with humous, tomato, watercress and sriracha Mayo
D: veg fajitas with salsa and guacamole

B: porridge made with soya milk and marmalade
L: butternut soup & seeded sourdough
Tea: pasta with courgette, garlic, nooch & hemp oil

Snacks: date slice, crisps, chocolate biscuits
Drinks: tea, coffee

@Hangingover

Oh one more thing lads.... I've been in Australia using Iodised salt for months and upon arriving back in the UK have realised we don't seem to have it here? Any food sources of iodine anyone can recommend?

Seaweed - usually in the Japanese section of the supermarket Fortified plant milks

Seaweed - usually in the Japanese section of the supermarket

Boooooo. It's one of the only things I truly hate!

Hanging Yes I love open sandwiches\toasts too. eaten with a knife and fork.

PartTime It's one of the reasons that vegans are generally more healthy than most of the population. We think about our food, there's protein in nearly everything , what most people have too little of are the omega 3 essential oils; they're in Evening primrose oil and linseeds. The Liz Earle book about them is brilliant.

B. Prune\lemon\pear \grape juice\linseeds smoothie
L.Pumpkin,onion nooch/mustard\miso\nor dressing on toast
Sn. Walnuts
S. Bowl of spelt flakes with almond milk and molasses
]

@Hangingover I was interested enough to google iodine. Google suggests that kale and courgette (amongst other things) are a source of iodine. However, how much so depends on the environment/soil that it's grown in. I've been taking a multi vit for most of this year (at least days that I'm at work as I struggle to remember to take it with my meal otherwise). That has the daily recommended dose of iodine

B: tinned grapefruit, spiced porridge made with water/soya milk, sultanas and seeds
L: tomato and basil soup, crackers with Tyne chease Ethiopian spiced nut cheese
D: mashed potato, lots of veg, gravy and chickpea Wellington (was ok, but another one that wasn't the one!)
S: pineapple, salt and vinegar discos, 4x nomo caramel cups

I'm the same as @PartTimeDomesticGoddess, it's in my multivitamin.

B: crumpets and taco beans
L: butternut soup
D: chilli & roasted courgette & potatoes
Snacks: date slice, crisps
Drinks; lemon water, coffee, tea

I found some iodized salt online 👍🏻

Yesterday:
L: Leftover tempeh, veg and quinoa
D: mushroom risotto
S: ummmm quite a bit of cake batter while making DD’s birthday cake!!

Today:
L: mung bean soup
D: red lentil lasagne and more cake batter...and cake
S: cucumber and bitchin sauce