Today’s post is not another recipe, it’s about how to eat a healthy vegan diet. We receive many emails from followers who want to be vegans, but they don’t know what should they eat and that’s why we want to share this post with you.
Veganism is not a diet, it’s a way of living and we vegans don’t consume any product that is made from animals, animal derivatives or that use animals, but as this is a food blog, I want to talk about the vegan diet. I’m not a doctor or a dietitian, I just share my recipes, experiences and information I read from books or blogs.
What do vegans eat?
We don’t eat animals (meat, fish) or animal derivatives (dairy products, eggs, honey), but we can eat so many things that actually are much healthier and taste great. There isn’t a single way to eat vegan, you can follow an unhealthy vegan diet or a healthy one. It’s up on you, you can choose the way you eat: raw, cooked, high in carbs, high in fat, etc.
What do we eat?
We’re following a high carb, low fat vegan diet and we feel amazing!!! We eat a lot of starches (potatoes, rice, oats, pasta, other cereals like millet, quinoa or buckwheat, legumes) and also fruits and veggies. We also eat healthy fats in moderation, such as nuts, seeds, avocado or coconut. We avoid refined and processed foods on a daily basis and try to eat some raw food like smoothies or salads. If you follow us on Instagram you’ll see we also eat some high fat or refined foods sometimes when we travel or eat at restaurants.
What do we eat in a day?
Alberto loves fresh fruit, but I prefer smoothies, especially for breakfast. You can find some recipes on the blog and also in our Simple Vegan Smoothies ebook. This book is amazing, we’ll find a guide to learn how to make your own smoothie recipes and there are also 31 new smoothie recipes.
We’ve been making oatmeal for breakfast lately because is so satiating, warm and perfect for the cold weather. We usually use water (although we add a splash of some plant milk sometimes) and add fruits, natural sweeteners like dates, maple syrup or coconut sugar, or any other ingredient you’ve got on hand (cocoa powder, maca, nuts, seeds).
Our favorite snacks are: fresh fruit, nuts, seeds, leftovers, hummus with crudités, a slice of bread with some healthy spread (jam, hummus, nut or seed butters), smoothies, teas, etc.
For lunch and dinner we always have some starch. We eat a lot of potatoes, rice, other cereals and legumes (at least 3 or 4 times a week) with veggies (salad or slightly cooked vegetables).
We do not use any oil, so we don’t fry our food, just steam, boil, bake or sauté our starches/veggies, using water or some oil-free sauce. We used to cook using oil before, but not anymore, that’s why all of our new recipes are oil-free.
If you don’t know what to eat, take a look at our blog (we have more than 200 recipes for you!) and our last ebook Simple Vegan Meals, which is great for new vegans. You can still enjoy your favorite dishes, just veganized them, it’s so easy!
Is expensive to be vegan?
Not at all! The cheapest foods in the whole world are vegan: legumes, rice, potatoes, some veggies, etc. Of course you can eat expensive vegan food, but you don’t have to and you don’t need them to be healthy.
Is healthy a vegan diet?
Of course it is! A vegan diet is for everyone, as long as you eat a healthy, balanced diet. You also need to get your vitamin D from the sun and you also have to take a vitamin B12 supplement.
If a vegan diet is healthy, why should I take a vitamin B12 supplement?
B12 is produced by bacteria in the large intestine and these bacteria live in the soil. We used to get enough B12 through our fruits and veggies, but not anymore. Why? Because thanks to modern agriculture, the soil is so poor, is so difficult for us to get B12. It’s the same for the animals, so non-vegans also have supplements through the meat, milk and eggs they’re eating because farm animals also take supplements. At least I can choose a good plant based supplement! Don’t worry about them, they’re made with safe ingredients. Excess is excreted from your body in urine.
Some vegans do not take supplements and they’re great, but not everybody, so I recommend you to take them just in case because a B12 deficiency is a serious health issue.
You can also eat foods fortified with B12. I prefer the supplements, but you choose!
If you want to know more…
Here are some of my favorite books and documentaries about health and veganism:
Best Speech You Will Ever Hear (It’s not only avoid food, but also about veganism)
Earthlings (It’s a vegan documentary. It’s really hard, but you should watch it if you’re not a vegan).
I hope you find this post useful and if you have any question, please leave a comment below. Have a nice day! ?