Using the meal plan: Vegetarian to Vegan

Hello to our fellow vegans and vegan-curious folk! As you know, vegetarian and vegan diets are similar, although there are a few key differences. Simply put, vegetarians consume honey, dairy products and eggs, vegans do not. Luckily vegan alternatives have come a long way in the past few years and so there are multiple simple swaps for these ingredients. Michaela has kindly listed the swaps you need to know about when changing the vegetarian recipes to be vegan-friendly! 

List of vegan swaps for dairy and eggs - Vegetarian recipe adaptations

Milk

Many individuals are ditching the dairy in their morning coffee to avoid an unhappy tummy later on. Luckily there is now a huge range of cows’ milk alternative options that are easily accessible and affordable. Soy, almond, coconut, rice, and oat milk are most common in New Zealand, although you may also come across hemp milk now and then too! The main thing to consider when swapping out cows’ milk in a recipe is the flavour of the alternative milk. For example, almond and coconut milk have a strong flavour and therefore may not be suitable for the recipe. Instead, you may like to opt for unsweetened oat milk which is still creamy but is closer to a neutral flavour. Another important aspect to note is that not all alternative milks are fortified with calcium. This may not be an issue if you are still consuming other dairy products, but if you use this milk to fully replace cows’ milk in your diet, it is important to choose one with calcium added. 

Cheese

Cheese seems to be the biggest barrier for many people when attempting a vegan diet because, in all honesty, vegan cheese can often be a bit of a fail. Although as the shift away from dairy continues, more and more cheese alternatives are popping up. The unfortunate aspect of decent vegan cheese is that it doesn’t run cheap, especially if you are getting it from a speciality brand. Alternatively, you may like to try nutritional yeast flakes or making your own cheese alternative at home. Tofu can be used to make a creamy ‘cheese’, whereas soaking and blending nuts like almond or cashew with other ingredients can create a more solid cheese. Some say the best way to avoid disappointment is to remove all cheese and cheese alternatives for a month, then introduce vegan cheese. This way you are less likely to notice the differences between dairy cheese and vegan cheese! From a nutritionist perspective, vegan cheese is lacking in a few key nutrients that make dairy-based cheese superior. For example, vegan cheese is much lower in calcium and sometimes does not even contain it. Dairy-based cheese is also a source of B12, which as we have discussed is known to be deficient in a vegan diet. 

Yoghurt

Dairy-free yoghurt options include coconut yoghurt, soy yoghurt, and the less common almond yoghurt, all of which have a significantly different nutritional profile to dairy-based yoghurt. Here’s where it is important to understand why the recipe is asking for yoghurt, is it to enhance flavour or texture? If the recipe suggests adding yoghurt to increase creaminess, try blending tofu and adding that instead. If the recipe lists yoghurt because of the taste, it is best to find an alternative yoghurt that is flavoured the same as the yoghurt it is asking for i.e greek/natural to add tanginess, regardless of whether it be soy or coconut or almond-based. Keep in mind that coconut-based products will always carry a coconut taste with them. This may be beneficial if making a curry or fruity smoothie, otherwise, you may like to opt for a different option to better suit the recipe. Also important to consider if you are watching your weight is that coconut based alternatives are higher in calories and saturated fat, and lower in protein than regular dairy products. 

Eggs

You can purchase egg alternatives, which come powdered in a box and simply require a few ingredients to be added. Alternatively, you may like to try substituting eggs for homemade chia or flax egg, which is 1 tbsp chia seeds + 2.5 tbsp water mixed together and left to sit for a few minutes to thicken. For a sweet recipe such as muffins, mashed banana or applesauce may work, as for savoury recipes like scrambled eggs, tofu could act as an alternative. If you are feeling extra adventurous you could try using Aqaba, which is the leftover juice found in a can of chickpeas. When blended this can create an egg-like consistency that can be added to baking! It’s perfect for when egg whites are called for and can be whipped up with the same result.

Want more on eating like a vegan?

Some extra notes for those that would like a little more info on vegan eating.

Veganism is characterised by the exclusion of all animal products from an individual's diet. This includes meat, fish, eggs, dairy and often other non-food products that contain ingredients derived from animals such as makeup. People follow a vegan lifestyle for many reasons, some may choose this diet in order to minimise their impact on the environment, others may refrain from consuming animal products to reduce animal abuse and suffering, or it may be that they find a vegan diet to be best for their health. Whatever the reason for choosing to follow a vegan lifestyle, there are a few key nutrients that are lacking in a vegan diet and must be planned for.

Amino acids (protein)

Not all protein-containing foods are created equal. Plant-based protein sources are often lacking in one or more of the essential amino acids or building blocks that create a complete protein source. The exception to this being soy and quinoa. Animal protein has all 9 of the essential amino acids and it is, therefore, easier to get everything you need in one package. Whereas with meals formed around plant-based proteins it is necessary to follow food combining rules to ensure you are getting all 9 essential amino acids within your meal. This is certainly possible to do so, it just requires a little more thoughtful planning. For example:

• Grains + Legumes/beans i.e. rice topped with bean chilli

• Nuts/seeds + Legumes/beans i.e. nourish bowl salad with chickpeas and seed sprinkle

• Nuts/seeds + Whole grains i.e. Peanut butter sandwich with whole-grain bread

Calcium

In a Western diet, dairy is our main source of calcium, which is a mineral we require for strong bones and muscle function. Within a vegan diet, calcium can be lacking, as all sources of dairy such as milk, cheese and yoghurt, are excluded. The main sources of calcium in a vegan diet are green leafy veggies, fortified plant milk, and calcium-set tofu. It can be extremely difficult to get enough calcium to reach the recommended daily allowance when following a vegan diet as many other foods can inhibit or decrease calcium absorption. Mindfully planning a meal to avoid calcium inhibitors can help to support adequate consumption. If the recommended daily allowance cannot be achieved through fortified products supplementation may be needed.

Iron

Similar to protein, not all iron-containing foods are created equal. Haem iron is found in animal products and is easily absorbed by the body, whereas non-haem iron is found in plant-based sources and is a little more tricky for our bodies to absorb. Non-haem iron is also impacted significantly by other foods, whether this is by increasing or decreasing absorption. Vegan sources of iron are green leafy veggies, legumes and nuts and seeds. Pairing these foods with Vitamin C can support increasing the amount of iron uptake that occurs.

Low iron levels can cause us to feel lethargic, it can impact how our brain works, and it can affect our immune system. Luckily iron can be supplemented and so this is something we recommend keeping an eye on through regular blood tests. If you need a quality supplement, this is something that can be arranged through the nutritionists at Feel Fresh nutrition. 

Zinc

Zinc can be found in both non-vegan and vegan foods, although vegan sources are less bioavailable and therefore are more difficult for our body to absorb. Zinc is important for skin health, the healing process, and senses such as vision, taste, and smell. Eating a variety of legumes, soy products, nuts and seeds will help to support adequate zinc intake. Pairing these foods with a source of protein can help to enhance absorption. If you are concerned about your zinc intake you may like to monitor this through blood tests, and if a deficiency is showing up zinc can be supplemented. 

Vitamin B12

Vitamin B12 may be the most well-known nutrient that can be lacking in a vegan diet. It is found solely in animal products and therefore is impossible to get through a vegan diet so supplementation is essential. B12 is a vital component of DNA and a healthy nervous system so it is important to keep an eye on this through regular blood tests. We urge you to have your blood tested to check for Vitamin B12 deficiency if you have not done so and are following a vegan diet. The nutritionists at Feel Fresh Nutrition can suggest an appropriate supplement for you.

Vitamin D

Vitamin D is important for healthy bones because it helps the body to absorb calcium, it also acts to support a healthy immune system. Most New Zealanders, vegan and non-vegan, tend to be deficient in vitamin D, despite our hot summers. Spending adequate time in the sunshine is one way to get your daily dose, another reliable source of vitamin D is fatty fish. For those who follow a vegan diet, their main food sources of vitamin D are limited but include mushrooms and fortified products such as milk and cereals. Vitamin D supplementation is an option if you are concerned about your levels, and when consumed alongside a meal containing fat the absorption of vitamin D can be boosted.

5 Top Tips to Stay Healthy as a Vegan

So you’ve decided to try a plant-based diet, but are not sure where to start? Don’t worry, we can help with that!

In this post, we’ll help you out with some key tips to staying healthy as a vegan as well as where to get your protein and other important nutrients that can sometimes be lacking in a vegan diet.

But wait… Where do you get your protein?

If you are vegan you most likely have heard this line before. I am here to tell you that it is entirely possible to get enough protein through a vegan diet, it just takes a little more planning. This is because animal protein and plant based proteins are not created equal. Animal proteins are complete, meaning they contain all 9 essential amino acids (protein building blocks), whereas there are very few plant based proteins that do. Therefore, as a vegan it is important to be aware of your protein combining rules to ensure you are getting everything you need, specifically the amino acid lysine is the one to ensure you’re getting.

Complete proteins and protein combining:

• Soy protein is a complete protein so load up on tofu, tempeh and edamame.

• Mix grains like rice or wheat with legumes like lentils or beans

• Mix seeds like sunflower seeds, with legumes

Nutrients to keep an eye on

Because you’re skipping a few major food groups, you need to stock up on some substitutes to ensure you are nourishing your body with what it needs.

B12

Nearly all B12 is found in animal products, the exception being nutritional yeast. Try it sprinkled over your avo on toast. Because B12 is so difficult to get through a vegan diet, supplementation is recommended.

Omega’s

Pack plenty of nuts, seeds and seaweed to make up for the lack of fish in your diet, the main source of Omega 3. Our picks? Chia, flax, and hemp seeds as well as walnuts. It is important to note the type of Omega 3 in plant based sources has to be converted to the type of Omega 3 found in animal sources, and this conversion is rather inefficient.

Iron

Non-heam iron is found in plant based sources, whereas heam iron is found in animal products. The former is not well absorbed in the body compared to the latter. Dark leafy greens, legumes and nuts/seeds are a good place to start, but if you’re concerned, get a regular blood test to check your levels.

Calcium

In today’s world, there’s an ocean of plant-based milk alternatives to choose from so you won’t have to skip your flat white. One of the main nutrients we get from cows milk in calcium, but most store brought plant milks are fortified with calcium so you should be okay. Double check the label to be sure. Green leafy veggies are also a plant based source.

Know your enhancers and inhibitors

Often plant based sources of nutrients are less bioavailable so our bodies struggle to absorb them. Even when we are eating plenty! Knowing what nutrients interact well together, and what nutrients compete for absorption in the body can help you to plan your meals for optimal nourishment.

Inhibitors

Calcium 

• Oxalates are also found in many plant based sources of calcium and act to inhibit calciums bioavalibilty. 

• Tannins found in tea. Try to avoid tea and coffee consumption with meals, instead have in-between meals.

• Excess fibre can also have a negative impact so aim to drink plenty of water.

Iron

• Calcium can inhibit iron uptake, try to consume calcium and iron at seperate meals rather than together.

Omega 3

• Omega 6 negatively impacts the conversation of ALA to EPA and DHA. Minimise intake of Omega 6 within the same meal as Omega 3.

Enhancers

Calcium 

• Adequate vitamin D intake, which you can get from the sun (but remember to be sun smart!), or through foods like mushrooms or fortified plant milks.

• Reducing phytic acid, an anti-nutrient that decreases absorption of a handful of important nutrients, by soaking or sprouting legumes. 

Iron

• Consuming vitamin c with iron rich foods. Try squeezing a lemon on your lunch and dinner to support absorption of iron.

• Reducing phytic acid.

Omega 3

• Calcium, magnesium and zinc can increase bioavailability of ALA.

Myth busting: Vegan does not always equal healthier

We love a good veggie burger at a summer barbecue. But plant-based meat alternatives are an example of a vegan alternative that doesn’t always have the same nutritional benefits while adding a few potential downsides. Often these products can be highly processed and refined, with quite a lengthy ingredient list. Meat alternatives can also be lower in protein than what they are replacing, so it is important to keep in mind that you may have to consume additional protein to counteract this. We suggest saving the plant based meat alternatives for an occasional treat. Instead, load up your plate with whole foods.

Eating enough

A whole foods vegan diet is comparatively lower in calories than a traditional diet including animal products. It’s also higher in fibre which can make you feel comparatively fuller after each meal. So it can be important to check in around how many calories you’re actually eating. If you’re making the switch for weight loss this may be the point, for others who are going vegan for ethical or environmental reasons, you might want to keep an eye on your overall intake.

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We hope that helped! Transitioning from an omnivore diet to a vegan diet can be a challenge, and feel very confusing at times. There’s a lot of contradictory information out there. If you are planning on making the switch but are not quite sure how to do it the right way, please get in touch and we can set you up for success!