52% of vegans become vegan between the ages of 16-24, making university one of the most frequent periods for adopting the lifestyle. Furthermore, more than two-thirds of all vegans are females. For students who have recently made the switch, or are considering it, staying on top of nutrition can sometimes seem like an insurmountable challenge. Ditch the lentils, and try incorporating the nutritious and delicious food listed below into your diet, and make veganism a breeze.
- Tempeh: Tempeh, the cool older sister of tofu, is a whole-food soy product that is a whole protein, meaning it contains all of the essential amino acids found in animal products. It is a fermented food, which means it is awesome for digestability. Tempeh is delicious in stir-fry, chilli, or soup. Try making a hearty tomato-tempeh “meat sauce” to serve with spaghetti.
- Miso: Miso is a thick paste of fermented soybeans, which has a potent salty flavour. Its actual flavour depends on the duration of fermentation and the grains added. It is full of antioxidants and probiotics, which are difficult to obtain for vegans since they don’t eat yogurt. Miso can also improve digestion. Try miso in dishes such as soups and stews, or a mugful of miso instead of coffee in the morning.
- Nutritional Yeast: Nutritional yeast is a vegan staple for cheesy-flavour replacement. It is a microorganism that is grown on sugar canes and beet molasses, which is harvested and then crumbled. Nutritional yeast contains vital Vitamin Bs that are hard to come by on a vegan diet, and is also high in fibre and complete protein. Sprinkle it on top of salads, popcorn, and pasta. Also, try making vegan cashew cheese by soaking cashews in water, and then blending it with nutritional yeast, lemon juice, fresh garlic and sea salt until the desired flavour is reached.
- Agave: Agave is a natural sweetener made from the blue agave plant, the same one used to make tequila. It has a lower glycemic index than refined sugar, and is higher in fructose. It is also a sweet alternative to honey, which some vegans choose not to eat. Use it in desserts, oatmeal, or stir into fresh tea.
- Coconut Ice Cream: Let’s face it, the craving for ice cream is real, especially on sweltering summer days. Fear not however, because coconut ice cream (such as the heavenly Coconut Bliss brand) exists to supplicate and even revolutionize frozen dessert. Coconut ice cream is made with coconut milk, agave and other flavourings, and provides a healthy dose of saturated fat and treat yo-self-ness. Coconut Bliss comes in 13 flavours, and is delicious out of the tub, with berries, or sandwiched between two vegan cookies.
Image obtained from: http://www.tastespotting.com/tag/coconut+ice+cream
http://www.quickanddirtytips.com/health-fitness/healthy-eating/is-miso-good-for-you
Information obtained from: http://www.imaner.net/panel/profile.htm
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http://www.webmd.com/diet/the-truth-about-agave