A plant-based diet gives us all the nutrients we need but what are the very healthiest vegan foods? To help you start, I have listed seven key foods that are versatile and loaded with nutrients. You would find all of these foods in my kitchen and even some in my bag when I’m travelling. Consider these as your key ingredients which will provide plenty of opportunities for you to get creative and explore.
1: whole grains
Th easiest option is to start your day with oatmeal! Oatmeal is high in both types of fiber, soluble and insoluble, helping you stay fuller for longer and keeping your cholesterol levels low. Try overnight oats as there are hundreds of recipes online – my favorite includes instant coffee, soy milk, and chocolate chips. See the full recipe at the end!
2: fortified plant milk
Drinking plant milk is an easy way to make sure you reach your vitamin D and vitamin B12 requirements. The milk can be made from soy, oat, hemp, cashew, coconut, pea, hazelnut, rice, or even potato. Ease your mind by including fortified plant milk in your diet and know you’ve got these important vitamins covered.
3: berries
These are the best way to add flavor and protective phytochemicals to your diet. Phytochemicals are naturally occurring bioactive compounds found in plant foods, and berries have lots of them! Phytochemicals have various protective effects within our bodies, such as acting as antioxidants, regulating energy metabolism, and improving gut health. Have them on your breakfast, in smoothies or just as they are.
4: pulses
Lentils, peas, and beans. Half a cup of cooked lentils gives you about 18 percent of your iron (3.3mg), 32 percent (8 grams) of your daily fiber, and 9 grams of protein. Start by adding them to soups or salads, or let your creativity run wild by using them in lasagna, cabbage rolls, curries, and stuffed peppers – just replace ground meat with brown lentils.
5: nuts
Walnuts, almonds, hazelnuts, and beyond! Add them to your oatmeal in the morning, sprinkle on salad, pack them as a snack, or find ways to incorporate these into your meals. A handful of nuts per day has been shown to have many health benefits including the prevention of type 2 diabetes.
6: seeds
Flax, chia, hemp, pumpkin, and sunflower seeds. Ground flaxseeds are my staple as they are a great and affordable source of fish-free omega-3 fat, with 1 tbsp containing 2.4 grams of alpha-linolenic acid (ALA). ALA is an essential omega-3 fat which is important for good health. Flaxseeds are also very functional: try using a “flax egg” as a substitute for eggs in baking. It really works!
7: dark leafy greens
I know we’ve all heard this a million times, but I can’t “leaf” these out. Packed with vitamins and minerals, these vegetables should be the star of every meal. My favourite is sautéed bok choy with garlic and soy sauce. Delicious!
If you’re just starting out on your journey to veganism, try adding one of these foods at a time into your usual diet. Or, if you want to go head on, take this list as your stable foods that you should try and eat every day. Want more details? We have a Vegan Starter Kit that provides all the tips and tricks you need to try vegan.
For further nutritional advice and to download a helpful checklist of some of these healthiest foods, I also recommend Dr Greger’s Daily Dozen.
Coffee chocolate chip overnight oats
½ cup rolled oats
1 cup lightly sweetened soy milk
1 tsp of instant coffee
1 tbsp of dark chocolate chips
1 tsp chia seeds
Handful of walnuts
Pinch of salt
Make the night before, stir, and enjoy the next morning!
Meaghan has a Master’s degree in Human Health and Nutritional Sciences from the University of Guelph. She believes that a healthier diet is also a kinder, more sustainable one.
