Regardless of whether or not you’re vegan, the following foods are nutritional powerhouses, super interesting, and fun to both learn about and cook with. One amazing thing that years of veganism has brought me is knowledge about foods I’d never even heard of. Most of these are now part of my weekly, if not daily, life. And my body’s better for it.
(Keep in mind I’m not going to include things like more commonly used fruits and vegetables, whole grains, whole wheat pastas, various beans, and a bunch of other delicious stuff I think you should be eating all the time. But, if you have questions about any of that, just email me!)
- Quinoa: a great source of protein. Compared to other grains, quinoa is higher in calcium, phosphorus,
magnesium, potassium, iron, copper, manganese, and zinc. It's great in
unexpected places like stews, curries, and even salads.
Where to get it: anywhere! Even your local grocer should have some quinoa in the isle where they sell other grains. But it's cheaper, and kinder to the earth, to buy it in bulk bins at a whole foods store. - Azuki Beans:
azuki beans (try to find organic) contain some of the highest levels
of protein and lowest levels of fat in any variety of beans. They also
contain high levels of potassium, fiber, B vitamins, iron, zinc, and
manganese. They're great in soups, dips, and casseroles.
Where to get it: Possibly at your grocery store of choice, certainly at a health or whole foods store, and also likely at an Asian (or other ethnic) grocery. - Almond Butter:
Almond butter is one of the most nutrient dense
butters; it lowers cholesterol, and is high in the antioxidant vitamin
E. Use it in spicy thai peanut sauce, baked goods, cookies, energy
bars, and truffles.
Where to get it: anywhere! Widely available at any grocery store. Almond butter will typically be with peanut butter. - Nutritional Yeast: chalk full of the B-complex vitamins (and
generally fortified with B12, which is produced naturally and then
added to the nutritional yeast). It is also naturally low in fat and
sodium. The taste is nutty and creamy, making it a great cheese
replacer. Try it on pasta, popcorn, and in dressings and sauces.
Where to get it: health or whole food store in the bulk bins. - Hemp Milk: there
are many non-dairy choices when it comes to milk (soy, almond, rice,
and many others) and while all are excellent substitutes, hemp milk is
really worth giving a try. Hemp milk contains 10 essential amino acids,
making it an excellent source of protein. Hemp milk is…non-dairy,
soy-free, gluten-free, sustainable, non-gmo, and herbicide and
pesticide free.
Where to get it: most local grocers, it won’t be refrigerated, so look in the “healthy” food section, it’s usually in a box! (Don’t let that scare you – great things come in boxes.) - Miso Paste: so
miso paste is really just fermented soy beans (I know, I know…but stay
with me here)…but it’s high in protein, rich in vitamins and minerals,
and actually tastes pretty great (especially if you make a dressing out
of it). Miso comes in different varieties, some are salty, some are
sweet, some are earthy. I generally use a light, sweet miso (or a
“white” miso) in most of my recipes (well, the ones that call for
miso).
Where to get it: in a tub, in the refrigerated section of your health or whole food store. Also, in the refrigerated section of any Asian grocery store (sometimes in tubs, and sometimes in clear plastic blocks). - Agave Nectar
(raw and organic if possible): yes indeed, agave nectar (or syrup)
comes from the same plant that gives us delicious, dangerous tequila.
Agave has a high fructose content, and thus has a low glycemic index,
making it a wonderful replacement for sugar. It is slightly sweeter
than dry table sugar and can replace sugar in some recipes as honey
would. Agave nectar is sold in light, amber, dark, and raw varieties.
Light agave nectar has a mild, almost neutral flavor, amber has a
medium-intensity caramel flavor, dark agave nectar has stronger caramel
notes, and raw agave nectar also has a mild, neutral taste. Raw agave
is produced at low temperatures to protect the natural enzymes, so give
it a whirl if you can find it!
Where to get it: Some grocers, all health/whole food stores. Generally with the sugar and/or honey. - Raw Cashews:
lower in total fat than almonds, peanuts, pecans, and walnuts (those
all of those lovely nuts are delicious and also good for you!), cashews
provide essential fatty acids, B vitamins, fiber, protein, carbohydrate
potassium, iron, and zinc. Raw cashews can be used in both sweet and
savory dishes easily. You can powder raw cashews (in a blender) to make
sweet cream sauces, cheesy cream sauces, creamy salad dressings, and
more!
Where to get it: Raw, unsalted cashews are easiest to find in bulk bins at your local health/whole food store. The roasted, salted kind that you generally find at the grocery store, while delicious, don’t work in quite the same way. - Refined Coconut Oil: Coconut oil is a great moisturizer for your skin and is very heat stable so it makes an excellent
cooking oil. Refined coconut oil does not have a strong coconut scent
or taste and can easily be used in many sweet or savory dishes. However, like any oil, it should be used very sparingly.
Where to get it: Some grocers now carry refined coconut oil, certainly all health and whole food stores. - Agar: Agar
(or agar agar) is a gelatinous substance derived from seaweed, which
can be used as a vegan gelatin substitute or a thickener. Agar is also
low in saturated fat, cholesterol, and sodium and high in folate,
calcium, iron, magnesium, potassium, manganese, vitamin E, vitamin K,
zinc, and copper. Agar generally comes in flakes or powder and can seem
tricky at first, but once you work with it, it’s absolutely amazing
(think pudding, nacho sauce, block cheese, pie).
Where to get it: health/whole food store, Asian grocery
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