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10 Easy Vegan Foods

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Have you recently turned vegan and are looking for the right foods to include in your diet? Here are 10 easy vegan foods that you can eat daily to meet all your nutritional needs!

1. Vegetables

Vegans should eat plenty of veggies, as much as they like. Try and pick vegetables from different categories and use them for making salads, dips, and sandwiches. You can use a combination of fresh and frozen vegetables and steam, stir-fry, bake or sauté them to make delicious recipes. Make sure that you get at least a few leafy vegetables such as spinach, kale, romaine lettuce, and so on, on a regular basis. Other fresh vegetables that you can eat raw or cooked include broccoli, celery, carrots, cucumbers, cauliflower, and sugar snap peas.

2. Fruits

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansVegans are recommended to eat at least three servings of fruits each day, preferably from different categories. Fruits rich in vitamin C such as melons, oranges, and papaya are good options. It’s best to eat whole fruits instead of drinking juices as they are low in fiber. Besides fresh fruits, you can also include dried and frozen fruits in your diet. In fact, frozen fruits can be used in baking and for making delicious smoothies. Dried fruits such as almonds and raisins serve as good snack options and can be used on top of your daily breakfast cereal too.

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3. Legumes/beans/lentils

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansLegumes, which include lentils, beans, and peas, are an important part of the vegan diet. These foods are excellent sources of protein, fiber, calcium, iron, B vitamins, and zinc. Legumes also include baked beans, refried beans, chickpeas, tempeh, and so on. Some of the healthy choices in this food group are kidney beans, garbanzo beans, lentils, peas, and soybeans. At least 2 servings of legumes are recommended in a daily vegan diet. Legumes can be used for making curries, salads, wholesome soups, rice dishes, and lots of other heart recipes. They are quite filling and help meet the daily protein requirements of vegans.

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4. Whole grains

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansMedical research suggests that those who include whole grains in their diet have a reduced risk of diabetes, heart disease, colon and stomach cancer, and hypertension. Vegans eat plenty of pasta and other forms of whole grains (cereals, bars, and so on). The most popular whole grain choices among vegans are oats, barley, rye, quinoa, buckwheat, millets, and brown rice. Whole grains are typically considered to have a higher nutrient value as compared to traditional refined grains. They are richer in antioxidants, dietary fiber, dietary minerals, and protein (particularly lysine). Vegans can eat whole grains as breakfast cereal, snack bars, and also make hearty meals with them.

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5. Soy products

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansOne of the most popular alternatives to dairy in a vegan’s diet is soy. Soy products include soy milk, tofu, edamame, miso, and tempeh. Soy is considered to be a vital source of protein in vegan diets and provides the body with various essential acids. Soy foods are rich isoflavones (a category of phytochemicals) and could help minimize the risk of heart disease and certain cancers such as colon, prostate and breast cancers. Try and pick natural and organic soy foods as much as possible.

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6. Healthy fats

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansA vegan diet is incomplete without the inclusion of healthy fats such as omega 3 and omega 6 essential fatty acids. Some of the good sources of these fats include whole foods such as avocado, olives, nuts, seeds, and so on. You can use these fats and spreads on toast, add them to your breakfast cereal or use them in cooking, supplementation, and salad dressings. For example, hummus, a Mediterranean dip made with chickpeas, olive oil, salt, lemon, and sesame seeds, and raw carrot sticks make for a great snack in a vegan diet. Similarly, you can spread some peanut butter on whole grain toast and eat it as a snack.

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7. Milk and yogurt

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansThere are plenty of alternatives to dairy milk such as soy milk, almond milk, coconut milk, and rice milk that are readily available at your local grocery store. Similarly, you can also find soy yogurt, coconut yogurt, and almond yogurt in various vegan food stores. These milk and yogurt varieties are not only delicious but also rich in protein.

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8. Nuts

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansNuts are one of the most common foods found in a vegan diet. These crunchy bites are a great source of healthy fats and add texture and flavor to vegan foods. Nuts are also a great source of energy and can be eaten in between meals to keep hunger pangs at bay. A lot of vegans carry a trail mix of nuts with them wherever they go. You can also make your own ‘energy bars’ at home using nuts and whole grains, such as rolled oats. Nuts can be added to your breakfast cereal or can also be used for cooking.

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9. Pantry goods

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansThose following a vegan lifestyle should also stock a selection of herbs, condiments, spices, and herbs, as these help in adding variety and flavor to everyday meals. You don’t need to worry about spoilage since these items typically have a long shelf life. Dried spices and herbs, which aren’t used very often, can be bought in smaller quantities, while fresh herbs can be washed and frozen in case they aren’t used immediately. Those who are fond of desserts and like sweetening their beverages (tea/coffee) should also keep a variety of sweeteners on hand like maple syrup, organic cane sugar, or coconut sugar.

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10. Dark chocolate

10 Easy Vegan Foods - VEGANLY Magazine | Vegans and VegetariansCraving dessert? Here’s some good news for you. Vegans can eat chocolate, but any chocolate that has added milk ingredients isn’t vegan so beware. There are a lot more vegan chocolates available nowadays so it shouldn’t be too hard to find something to satisfy your sweet tooth. You can also typically find vegan chocolate cakes and cookies in upscale groceries and bakeries.

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