Fortunately it’s not hard for vegans to gain potassium and some great sources are spinach, white potato and aubergines (all which I love!). On average I got 51% of my RDA for the week in question. This was weirdly low and something I need to definitely consider. I won’t worry about calcium, as it was so close, but to be safe I’ll make an effort to drink more fortified milk. This was, on average, slightly below the RDA at 90%. This graph is a little more interesting than the previous one. To be honest I’m really not bothered about vitamin D because I live in Spain and I would guess that I get the majority of my vitamin D from the sun. On average I got about 79% of my Recommended Daily Allowances (RDA) of vitamin D from my food. Everything looks pretty normal apart from the dodgy vitamin D. Ladies and gentlemen, I introduce you to the vitamin chart. So let’s see what this vegan was deficient in… Vitamins As I live in Spain, sometimes the brand of food I use isn’t in Cronometer, but I tried to choose the closest option available.Īfter inputting everything into Cronometer, I collected the data, averaged everything over the seven days and made bar charts.Cronometer can only give us an idea about my diet (what’s going good/bad) but I will be going for a blood test soon to get a more accurate reading.I take a multi-vitamin ( Multivitality for Vegetarians and Vegans ) every day so incase you thought some of my nutrients were super human, yours can be too □.Then I wanted to tell you about it and consequently this blog post was born. It was fun.Īt the same time I tracked everything I ate in Cronometer to keep a track of what nutrients I may be under or over-indulging in (I know under-indulging isn’t a word). In this article, I recorded everything I ate for a week and then told you guys about it. Serve warm or at room temperature.So as some of you may already know, two weeks ago I published ‘ The Crumby Vegan Food Diary (Feat. Remove the cakes from the grill and place on a large plate to cool. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.Ĥ. Sprinkle both sides with nutritional yeast, salt and pepper.ģ. Brush both sides of the polenta cakes with the olive oil. Cut tube of polenta into 1/4" to 1/2" slices. Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.Ģ. In the morning slice half a mango into cubes and add to pudding.ġ. Soak chia seeds in coconut milk overnight.Ģ. Pour the tomato mixture over the pasta and toss to mix.ġ. Drain well in a colander, and then return the pasta to the pot.Ĥ. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes. Once the water is boiling, stir in the rigatoni, and return to a boil. Sprinkle the tomato chunks with basil, olive oil, garlic, and salt. Coarsely chop the tomato and transfer to a small bowl. Fill a large pot with lightly salted water and bring to a rolling boil over high heat.Ģ. Add everything to a blender and blend well.ġ. Include one cup ice cubes for a better shake (or more milk/water). Bake for 15 minutes and then pull and and flip yams and bake for another 10 minutesħ. Line baking sheet with yams (make sure they are evenly spaced and none are touching)Ħ. Put cubes along with oil, salt, and pepper into bag and sealĥ. No need to wash or peel as this makes them more crispyģ. Spoon the tempeh mixture onto kaiser rolls, and serve.Ģ. Stir in the tempeh and barbeque sauce, and heat through.Ĥ. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.ģ. Pour the barbeque sauce into a medium bowl. Place all of the ingredients into a 16 fl oz or larger blender in the order listed and blend until smooth.ġ. (Can eliminate ice cubes if using a frozen banana.) Serve immediately.ġ. Place ingredients in a blender with 2-3 ice cubes and mix until smooth, about one minute. Place raisins in peanut butter and enjoy!ġ. Wash Celery, smear peanut butter into scoop side of celery. Simply wash and enjoy, or core and slice the apple for easier eating.ġ. While hot, stir in thinly-slice banana, peanut butter and cinnamon.ġ. Prepare oatmeal according to package instructions. Mix vegetables, baked tempeh, and peanuts and enjoy!ġ. In the meantime, cook the vegetables according to package directions, then season with extra soy sauce, salt and pepper.ģ. Marinate with the soy sauce for 10 minutes then bake for about 20 minutes.Ģ. Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.ġ. Serve cauliflower pieces with tahini for dipping. Combine with almond butter in a bowl and mix until smooth. Microwave until cooked according to package directions, about 2 minutes.ġ. Combine raisins with water and stir in the oatmeal.
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