Veganism

Products that are used in the Vegan TasterieBox must be made without using any animal products including honey. The manufacturer is required to verify this information. Please contact us at info@tasterie.com if you have any questions. Please view our ingredients disclaimer.

Vegan diets include only foods from plant sources and exclude any meat, poultry, fish, dairy and any of their derivatives.

Veganism can be a very healthy way of eating if done with balance. However, protein deficiency, low vitamin D and calcium deficiency can occur in vegans as well as anemia due to low iron and vitamin b12.

Below are a few vegan foods to include in your day to reap all the health benefits of going vegan.

Vegan Protein

Try to include a vegan protein source such as nuts or nut butters, beans, lentils or tofu/soy products with meals to include a regular source of protein in your diet. Also choose whole grains such as brown rice or wheat bread to gain an additional 3 grams of protein per serving.

Foods High in Calcium

Choose calcium-fortified beverages and include sources of calcium with meals and snacks daily. Here are some examples.

  • Calcium-fortified almond, hemp, oat or rice milk
  • Calcium-fortified orange juice
  • Canned salmon or sardines
  • Almonds
  • Kale
  • Spinach
  • Beet greens
  • Turnip greens
  • Oranges
  • Broccoli
  • Bok choy
  • Mustard greens
  • Sweet potato
  • White beans

Sources of Vitamin D

This is a trickier vitamin to get for vegans, but there are foods high in Vitamin D available. The benefits of Vitamin D include strong bones and so it is essential to have sources of this vitamin in your diet. If you live in a northern region and tend to see the sun a bit less than you’d like you may want to consider a supplement to avoid a Vitamin D deficiency.

  • Dried Shiitake Mushrooms
  • Vitamin D fortified cereal
  • Vitamin D fortified orange juice
  • Vitamin D almond, hemp, oat or rice milk

Foods High In Iron

Pump up your iron intake with iron rich foods.

  • Spinach
  • Dark green, leafy vegetables
  • Asparagus
  • Potatoes
  • Sweet potatoes
  • Nuts
  • Blueberries
  • Peaches
  • Raspberries
  • Dried fruits such as apricots, dates, raisins and prunes

Also consider preparing your meals in cast-iron skillets to increase your iron intake through cooking.

Vitamin B12 foods

B12 plays an important role in promoting normal metabolism. In order to avoid a b12 deficiency, this micronutrient needs to be included when going vegan.

Here are some examples:

  • Nutritional yeast
  • b12 Fortified cereals
  • Soy milk
  • Certain meat alternatives e.g. veggie burgers