Going Vegan: My Healthy Meat Alternatives

 Going vegan may sound like a healthy decision, yet it can end up detrimental to our health if we don't find vegan substitutes for the nutrients found in animal products. Those nutrients include protein, calcium, iron, zinc, vitamins B3, B6 and B12. Here's how I made sure that I still get those from my new diet....

The best protein source for vegetarians is BEANS. Not only do they have a healthy protein/ fat ratio, they also work perfectly as a meat substitute in patties (for veggie burgers), soups and other dishes that usually require meat. Just add you favorite spices and voila! - doesn't even taste like a "sacrifice"!

BLACKSTRAP MOLASSES was a real discovery to me! Just six tablespoons of it a day can satisfy our daily calcium and iron requirements, and can give us 50% of DV for vitamin B6. It's amazingly easy to incorporate b.molasses into our meals, as it gives off a great smoky flavor and adds a nice bitter taste to any dish.

NUTS are an amazing source of zinc and vitamin B3. I've been using nuts in every form I could - butters, milks and just whole nuts are a great snacking option.

And finally, my favorite is AVOCADOS (guacamole in particular, yum!) - amazing source of vitamin B6, especially if you eat them with other greens and vegetables! 
Unfortunately, there's no reliable vegan food source of vitamin B12. Some claim Kombucha is high in B12, yet it hasn't been proven scientifically, that's why so far I can only rely on my B12 supplement:-(

P.S. Going vegan without comprising your health and well-being can get pretty challenging, but with proper calculations and discipline - it's very darn rewarding and totally worth it!!!
I've been using the site called Cron-O-Meter to calculate my daily nutritional intakes. They also have an app that should allow you to evaluate your nutrition on the go, yet it has been pretty buggy, and I haven't found anything similar yet - but I'm sure there will be one pretty soon.


  1. Ох, Маша, как аппетитно....авокадо - это все....)))

    1. Ага;-))) Я любитель сметанки и всего жирненького, авокадо мне теперь все это заменяет:-)))

  2. У меня пропала опция перевода, так что не могу "попробовать", только - на вид:))))))

    1. Извиняюсь, Галина:-((( У меня также была опция перевода справа внизу, но почему-то она не работает....

  3. I've been a vegetarian for 14 years now, but never a vegan. I actually find it difficult to have an every day vegan diet that would be good for my health. Thanks for the good ideas!

    1. That's very true, Anna! Especially since I rarely eat at home:-( But I think it's a challenge worth taking!;-)

  4. Congrats! It great to find something that works for you. Recently I started the Paleo Diet (strictly natural foods, Meats, veggies, and fruits but nothing from a jars, cans etc. and the results are so rewarding!) Funny how when you start adding more veggies and fruits too your diet, how much more energy you have. Have you tried Chia Seeds? They are an awesome source of Vitamin C and omega-3's (I think) as well. You can even make puddings out of them since they turn into little gel balls :-)

    1. Wow, I might need to add Paleo to my vegan, thank you so much for the idea! I haven't tried Chia seeds yet, but have been willing to do some research on them since they're everywhere these days;-) amazing, as I'm reading abt them right now it says they also contain protein - perfect for vegans!

  5. какая вкуснотища))))))))))))))))))

    1. а главное - полезно;-)))

  6. Going vegan is a good thing for better health.
    Vitamin B12 is a concern though, I agree, and you have outlined the solutions too, good.
    Sea vegetables such as Nori that is used as the cover of Sushi and others like kelp are said to be good sources of Vitamin B12.
    Interesting post :)

    1. Wow, thank you so much, Rajiv! I've never heard abt vegetable sources of B12, so I'll definitely need to check those out - that's super helpful!

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