When you embrace a vegan lifestyle, you become aware of the fact that you have more food choices than ever before . . . When you shift your gaze from one direction to another, an entire world opens up—of new cuisines, new flavors, new textures, new aromas, new experiences.
For those striving toward a truly ethical world, being vegan makes sense. It’s a choice that merges compassion for animals with environmental rationality, healthful living and—last, but not least—incredibly delicious, beautiful food. (People who enjoy making sacrifices will have to look elsewhere.)
Yet, transforming the data and recommendations from previous chapters into daily food choices may seem a rather daunting task. One may ask if it’s possible to take into account each vitamin, mineral, and essential fat, plus the necessary protein, amino acids, and fiber, and then to develop a plan that meets the nutrient needs of every adult vegan—a plan that fits on a page or two for daily use.
That’s what The Vegan Plate is intended to do. By using it as a food guide, vegans will be well nourished and on their way to achieving lifelong good health. The following guidelines, tips, and sample menus are designed to make this journey both enjoyable and fruitful.
Governments have vested interests in keeping their populations healthy and in promoting the products of national agriculture. As nutrition knowledge has advanced over the last century, these dual interests have led to the periodic release of recommendations for healthful eating. The US Department of Agriculture (USDA) has developed and distributed science-based food guides and food buying guides since 1916. These have been presented in a myriad of forms; all were suitable for vegetarians because legumes have always been suggested as meat alternatives.1
For example, a 1933 USDA food buying plan—with twelve food groups—was developed to help individuals eat nutritious meals despite the financial hardships imposed by the Depression. During the two previous decades, most of the vitamins had been identified. The guide’s various food groupings were centered on specific nutrients, with distinct groups for protein-, iron-, and zinc-rich dry beans, peas, and nuts; for carbohydrate-rich potatoes and sweet potatoes; for vitamin C–rich tomatoes and citrus fruits; for carotenoid (vitamin A)-rich leafy green and yellow vegetables; for other vegetables and fruits; and for B vitamin-rich flours and cereals. Butter, other fats, and sugars formed three groups, and the remaining three groups were milk, meats and fish, and eggs.1
In 1943, the USDA issued its National Wartime Nutrition Guide, which condensed the number of groups to the “Basic Seven.” By 1956, these had been further reduced to the “Basic Four”: milk, meat, vegetables and fruit, and cereals and breads. Since 1980, when the USDA and the Department of Health and Human Services issued the first Dietary Guidelines for Americans, the food guide has been revised several more times.1
In 2011, the first USDA food guide that included an entirely vegan option was presented in MyPlate, a visual representation of the 2010 Dietary Guidelines for Americans. The dairy group lists calcium-fortified soy milk (along with twenty-three commonly eaten cow’s milk products) as a way to get calcium. Since 2007, Canada’s Food Guide has also listed fortified soy beverages in its milk and alternatives group.2
A footnote to MyPlate states, “Calcium-fortified foods and beverages, such as cereals, orange juice, or rice or almond beverages, may provide calcium, but may not provide the other nutrients found in dairy products.”3 Unfortunately, apart from fortified soy milk, the highly nutritious plant foods that are powerful calcium providers (see page 184) aren’t included among these dairy alternatives. However, a foot has been firmly lodged in the door; with a concerted effort and perseverance, the door will be pushed wide open, and a variety of plant foods will take their rightful places in national food guides as calcium sources.
A look at food guides beyond those of the United States and Canada is revealing. Several food guides from other parts of the world are easily adapted to vegan eating. For example, the national food pyramid of the Republic of the Philippines has no milk group because Filipinos don’t typically drink milk. This food guide places good sources of plant protein in a group that comprises animal foods, dried beans, and nuts. The model that guides Mexican eating is a circular El Plato del Bien Comer (Dish of Good Eating), divided into three equal sections: cereales (cereals); verduras y frutas (vegetables and fruits); and leguminosas y alimentos de origen animal (legumes/pulses and foods of animal origin). As a result, it easily allows for an entirely vegan selection. Meanwhile, China’s guide suggests 50 grams of beans as an alternative for 100 milliliters of milk.4,5
Regarding serving sizes, the national guides of the Philippines, Mexico, Portugal, Germany, and Sweden avoid taking a specific quantitative approach. Instead, they suggest which food groups should be eaten in relatively larger amounts. For example, the Swedish Tallriksmodellen (Plate Model) suggests larger portions of carbohydrates (potatoes, pasta, rice, and bread) for people who require more energy or calories; it notes that those who are overweight should fill half their plate with vegetables and fruit. In addition, lentils, chickpeas, beans, and tofu are shown as clear alternatives to animal products.4,5
The correct use of any food guide calls for slight or sedentary people to appreciate that they have relatively low needs for calories and certain nutrients, and larger, very active, or growing people to be aware that they’ll have greater requirements. People who intend to lose weight face the challenge of taking in fewer calories while getting the full spectrum of essential nutrients.
The peer-reviewed medical literature provides several vegetarian food guides that feature vegan options. For example, experts who attended the Third International Congress on Vegetarian Nutrition in 1997 collaborated on a food guide pyramid with an entirely vegan foundation composed of five food groups (grains, legumes, vegetables, fruits, and nuts and seeds). The pyramid’s tip presents optional foods (oils, eggs, dairy products, and sweets). A note recommends the use of vitamin B12 supplements for people who don’t consume eggs or dairy products.6–8
A clean, simple, and straightforward vegan food guide is The Power Plate from the Physicians Committee for Responsible Medicine. This guide includes four food groups of equal size (grains, vegetables, legumes, fruits) and emphasizes in a note below, “Be sure to include a reliable source of vitamin B12, such as any common multiple vitamin or fortified foods.”9
A joint paper by the Academy of Nutrition and Dietetics (AND, formerly the American Dietetic Association) and Dietitians of Canada (DC) includes a food guide that groups legumes, nuts, and seeds together in a food group called legumes, nuts, and other protein-rich foods; other food groups are grains, vegetables, and fruits. This plan then highlights the foods within each group that provide 100 to 150 mg of calcium per serving. The calcium-rich foods within the legumes, nuts, and other protein-rich foods group are fortified soy milk, tempeh, calcium-set tofu, almonds, almond butter, sesame tahini, soybeans, soy nuts, cow’s milk, yogurt, and cheese.8,10,11 Vesanto Melina, coauthor of this book, was a cocreator of that dietary guide and the related scientific article, along with Virginia Messina and Reed Mangels.11
The Vegan Plate featured in this chapter has been adapted from the AND/DC dietary guide; it includes five food groups, shown on page 434 in graphic form and on page 435 as a table. A color version is also presented on the back cover and at the becomingvegan.ca/food-guide website.
A column in the table lists the calcium-rich foods within each food group that provide about 100 to 150 mg of calcium per serving. Most plant foods provide some calcium, but the foods listed in the calcium column are especially high in this mineral. (In the graphic, calcium-rich foods are shown in the central circle.) The “other essentials” included in the illustration indicate the need for reliable sources of omega-3 fatty acids, vitamins B12 and D, and iodine, which may not be supplied in adequate amounts from the food groups.12,13
As with any diet, it’s not essential to meet the minimum intake from every food group every day, though this could be a goal for average intakes over time. In fact, eating patterns can vary greatly and still meet nutrient recommendations. As a result, The Vegan Plate is a versatile tool that can work equally well for individuals whose goal is weight loss, those whose caloric requirements have decreased with age, for athletes with high energy needs, and those in between. It can help in menu planning for couples and families, and even for people on raw vegan diets.
For those new to plant-based diets, the guide appears to recommend a lot of servings, which raises the question: Is it possible to consume that much in one day? The short answer is yes.
Daily plan for healthful eating.
As in many other guides, The Vegan Plate clearly states the serving sizes of various foods within each food group. Bear in mind that what’s consumed as a “normal” serving varies greatly from one individual to the next, so it’s important to become familiar with the interpretation of a “serving” according to the guide. In practice, people often eat more than one serving from a particular food group at a meal. For example, someone who has 1 cup (250 ml) of fortified soy milk, sliced fruit, green peas, cooked oatmeal, pasta, or rice will have consumed two servings of these items. A large salad may count as two or more servings, depending on the quantity of greens and vegetables. In The Vegan Plate, a portion of one of the calcium-rich foods also counts as one or two servings of one of the five food groups listed in the column at the left.
Extras that are high in sugar or fat (but lack other nutrients) can still be enjoyed as occasional treats, though there’s limited room for such items in a healthy diet that meets recommended intakes, vegan or not. Following The Vegan Plate means that most of the day’s calories will be provided by wholesome, nutritious foods.
For omega-3 fatty acids, include at least one of the following daily:
• 2 tablespoons (30 ml) of ground flaxseeds or chia seeds
• ¼ cup (60 ml) of hempseeds
• ⅓ cup (85 ml) of walnuts
• 1½ teaspoons (7 ml) of flaxseed oil
• 1½ tablespoons (22 ml) of hempseed oil
• 2½ tablespoons (37 ml) of canola oil
These amounts provide enough alpha-linolenic acid (ALA) for the average man (3.2 grams of ALA) and will provide more than enough for the average woman (who needs only about 2.2 grams of ALA). A vegan docosahexaenoic acid (DHA) supplement of 200 to 300 mg of DHA two to three times a week is optional and may be beneficial for some individuals (such as pregnant women or people with diabetes). A supplement that combines DHA with eicosapentaenoic acid (EPA) also can be used. (For more information on omega-3 fatty acids, see pages 117 to 134.)
For vitamin B12, include at least one of the following; larger amounts may be advisable:
• a daily supplement that provides at least 25 mcg of vitamin B12
• twice a week, a supplement that provides at least 1,000 mcg of vitamin B12
• three servings over the course of a day of vitamin B12-fortified foods, such as nondairy milks, vegan meat substitutes, or breakfast cereals, each fortified with a total of 2 mcg of vitamin B12 or 33 percent of the DV (check the label). Two teaspoons (10 ml or 5 g) of Red Star Vegetarian Support Formula nutritional yeast can qualify as one of these servings. (For more information on vitamin B12, see pages 214 to 222.)14–16
For vitamin D, get daily exposure to sunlight, eat fortified foods, take a supplement, or use a combination of these sources:
• Sunlight. Expose the face and forearms to warm sunlight (10 a.m. to 3 p.m.) without sunscreen for fifteen minutes for light-skinned people, at least twenty minutes for dark-skinned people, or thirty minutes for the elderly.
• Fortified foods or supplements. The recommended daily vitamin D intake from supplements or fortified foods is 15 mcg (600 IU) for people up to age 70 and 20 mcg (800 IU) for people older than 70. Up to 100 mcg (4,000 IU) of vitamin D daily is considered suitable and safe for adults. (For more information on vitamin D, see pages 222 to 230.)
For iodine, take a multivitamin-mineral supplement that contains iodine or consume about ⅓ teaspoon (2 ml) of iodized salt for the daily recommended intake of 150 mcg of iodine. (Sea salt generally isn’t iodized.) Sea vegetables, such as kelp, also contain iodine, though the amount of iodine in these vegetables can vary greatly. (For more information on iodine, see pages 191 to 194.)
For recommended intakes of vitamins and minerals at various ages and during pregnancy and lactation, see the tables in the appendix (pages 446 and 447).
To ensure consumption of sufficient nutrients and protective phytochemicals—and to make meals appealing—include a wide variety of plant foods on a daily basis. To plan an optimal diet using The Vegan Plate, follow these guidelines:
• Eat lots of legumes; at least three servings per day should be included.
• Fill at least half the plate with an assortment of vegetables and fruits at each meal.
• Limit intakes of fats, oils, and sugars, if used. Whole foods, such as seeds, nuts, avocados, and fruits, are preferred as sources of fat and sugar.
• Monitor sodium consumption. Regular use of ready-to-eat processed foods can result in high sodium intakes; check labels and balance intakes with fresh, unprocessed items.
• Aim for an hour of physical activity each day for energy balance and overall health. Daily exercise helps to maintain muscle strength, bone density, physical balance, and mental well-being.
• Stay hydrated. Drink water, herbal teas, and vegetable juices to maintain good health and avoid kidney stones and urinary tract infections; take particular care in hot weather.17
Four sample menus for people with different caloric needs follow. Additional guidance on weight management is provided in chapter 12, and nutrition for athletes is addressed in chapter 13. Plus, sample menus are suggested for:
• Pregnant or breastfeeding women (page 297), with 2,135 calories and 97 grams of protein
• Infants at the age of 7 and 11 months (tables 10.2 and 10.3 on pages 317 and 318)
• Children of different weights (table 10.6 on page 335). Also see:
• Table 9.3 showing foods that provide 15 grams of protein per serving (page 289).
• Table 10.1 showing iron, zinc, and protein contents of foods for infants (page 312).
• Vegan food guide for 1- to 3-year-old children (table 10.1 on page 312).
• Table 10.6 showing fillings for vegan sandwiches (page 334).
• List of easy-to-prepare meals, complete with prep tips (page 356).
• Table 12.2 showing suggested daily food servings for weight gain (page 382).
• Mechanical-eating menu example for eating disorders (page 398).
• Table 12.4 showing protein-rich foods to increase the protein content of meals (page 386).
• Table 13.3 showing vegan foods that provide 10 grams of protein per serving (page 411).
• Table 13.4 showing protein-rich foods to increase the protein content of meals (page 411).
• Table 13.6 showing suggested servings from food groups at various caloric levels (page 426).
The four menus that follow are suitable for people who need 1,600; 2,000; 2,500 to 2,800; or 4,000 calories daily. A nutritional analysis follows each menu. (For recommended intakes of vitamins and minerals for various age groups, see pages 446 and 447.)
After each menu item, a letter indicates the food group it represents: grains (G); vegetables (V); fruit (F); legumes (L); nuts and seeds (N); calcium-rich foods (C); and omega-3 fatty acids (n-3). Due to the nutritional bounty of these whole plant foods, many items represent more than one food group; a summary of the total servings from each food group is shown below each menu. The nutritional analysis below each menu is based on metric measures and, where there is a choice, on the first option listed. Certain nutrients may depend on the product chosen; for example, calcium content differs markedly between brands of tofu. Any of the menus can be modified by substituting another item from that food group.
This high-protein, low-calorie menu is suitable for small or elderly people or people who want to lose weight. It provides 19 percent of calories from protein, 23 percent of calories from fat, and 58 percent of calories from carbohydrates. Replacing soy milk with other fortified nondairy beverages will reduce the protein in this menu by about 10 to 12 grams.
BREAKFAST |
|
½ cup (125 ml) cooked cereal or 1 ounce (30 g) dry cereal |
1 G |
½ cup (125 ml) raspberries or other fruit |
1 F |
½ cup (125 ml) fortified soy milk |
1 L, 1 C |
LUNCH |
|
Soup of 1 cup (250 ml) cooked lentils plus 1 cup (250 ml) cooked vegetables (onion, carrot, celery) |
2 L, 2 V |
4 rye wafers or rice crackers |
1 G |
2 cups (500 ml) raw vegetables (peppers, cherry tomatoes, cucumber, carrots) |
2 V |
1½ cups (375 ml) watermelon or other fruit |
3 F |
SUPPER |
|
Stir-fry of 2 cups (500 ml) green vegetables (broccoli, napa cabbage) |
2 V, 1 C |
with ½ cup (125 ml) cubed calcium-set tofu |
1 L, 1 C |
and 1 teaspoon (5 ml) sesame oil, 1 teaspoon (5 ml) tamari |
— |
½ cup (125 ml) cooked whole grain, such as brown rice, millet, or quinoa |
1 G |
½ cup (125 ml) fortified soy milk |
1 L, 1 C |
SNACK |
|
Chocolate shake: 1 banana, ½ cup (125 ml) blueberries, |
2 F |
with 1 cup (250 ml) fortified chocolate soy milk, |
2 L, 2 C |
¼ cup (60 ml) hempseeds |
1 N, 1 n-3 |
Total servings of food groups: grains: 3; vegetables: 6; fruits: 6; legumes: 7; nuts and seeds: 1; calcium-rich foods: 6; omega-3 fatty acids: 1
Vitamin B12 is supplied by three servings of fortified soy milk.
Vitamin D is supplied by fortified soy milk; add sunshine or a supplement.
Nutritional analysis: calories: 1,597; protein: 80 g; fat: 43 g; carbohydrate: 241 g; dietary fiber: 52 g; calcium: 1,964 mg; iron: 22 mg; magnesium: 680 mg; phosphorus: 1,583 mg; potassium: 4,700 mg; sodium: 826 mg; zinc: 14 mg; thiamin: 1.7 mg; riboflavin: 10.9 mg; niacin: 23 mg; vitamin B6: 2.2 mg; folate: 904 mcg; pantothenic acid: 5.3 mg; vitamin B12: 5.4 mcg; vitamin A: 1,438 mcg RAE (4,746 IU); vitamin C: 283 mg; vitamin D: 10 mcg (400 IU); vitamin E: 13 mg (19.5 IU); omega-6 fatty acids: 13.8 g; omega-3 fatty acids: 9.7 g
This menu provides 15 percent of calories from protein, 33 percent of calories from fat, and 52 percent of calories from carbohydrate. It has enough protein for adults (including recreational athletes) who weigh up to 168 pounds (76 kg) at a suitable level of 1 gram of protein per kilogram (2.2 lb) of body weight. Almond milk is a source of vitamin E. Blackstrap molasses and sesame tahini are good sources of calcium. Dark chocolate provides iron and magnesium.
BREAKFAST |
|
2 slices toast (2 ounces/60 g total) |
2 G |
with 2 tablespoons (30 ml) sesame tahini and 1 tablespoon (15 ml) blackstrap molasses |
1 N, 2 C |
1 cup (250 ml) calcium-fortified orange juice |
2 F, 2 C |
LUNCH |
|
Taco: 1 tortilla and 1 cup (250 ml) black beans, pinto beans, or refried beans |
1 G, 2 L, 1 C |
with 1 tomato, 1 cup (250 ml) lettuce, ¼ avocado, and salsa |
3 V |
½ cup (125 ml) fortified almond milk |
1 C |
SUPPER |
|
½ cup (125 ml) cooked whole grain, such as brown rice or quinoa, or 1 whole-grain roll (1 ounce/30 g) |
1 G |
4 cups (1 L) salad of kale, romaine lettuce, and napa cabbage |
4 V |
with 2 tablespoons (30 ml) Liquid Gold Dressing (page 219) |
1 n-3 |
½ cup (125 ml) cubed tempeh with lemon and ginger or BBQ sauce |
1 L |
SNACKS |
|
¼ cup (60 ml) dried figs and 1 orange |
2 F, 1 C |
¼ cup (60 ml) pumpkin seeds |
1 N |
½ cup (125 ml) fortified almond milk |
1 C |
1 ounce (30 g) dark chocolate |
— |
Total servings of food groups: grains: 4; vegetables: 7; fruits: 4; legumes: 3; nuts and seeds: 2; calcium-rich foods: 8; omega-3 fatty acids: 1
Vitamin B12 is supplied by nutritional yeast in Liquid Gold Dressing and fortified nondairy milk.
Vitamin D is supplied by fortified juice and almond milk; add sunshine or a supplement.
Nutritional analysis: calories: 1,958; protein: 76 g; fat: 76 g; carbohydrate: 268 g; dietary fiber: 48 g; calcium: 1,294 mg; iron: 22 mg; magnesium: 808 mg; phosphorus: 1,867 mg; potassium: 4,847 mg; sodium: 1,100 mg; zinc: 12 mg; thiamin: 3.2 mg; riboflavin: 2.2 mg; niacin: 23 mg; vitamin B6: 2.9 mg; folate: 826 mcg; pantothenic acid: 5 mg; vitamin B12: 5.6 mcg; vitamin A: 1,313 mcg RAE (4,333 IU); vitamin C: 294 mg; vitamin D: 5 mcg (200 IU); vitamin E: 15 mg (22.5 IU); omega-6 fatty acids: 20.9 g; omega-3 fatty acids: 5.8 g
This 2,500-calorie menu provides 15 percent of calories from protein, 26 percent of calories from fat, and 59 percent of calories from carbohydrate. To increase the calories to 2,800, add more food, such as a piece of fruit and two cookies. Using the Vega One nutritional shake rather than seeds boosts the levels of most nutrients well above the recommended intake. Convenience foods, such as vegan meat substitutes and canned baked beans or chili, can be high in sodium; users should check the labels—or prepare homemade versions, which are typically lower in sodium.
BREAKFAST |
|
1 bagel with 2 tablespoons (30 ml) peanut butter or 1 cup (250 ml) whole-grain cereal with nuts |
2 G, 1 L |
Fruit smoothie: 1 scoop (35.9 g) Vega One nutritional shake or ¼ cup (60 ml) sunflower seeds or hempseeds |
1 L, 4 C |
with 1 cup (250 ml) calcium-fortified juice (or nondairy milk) |
2 F, 2 C |
and ½ banana and ½ cup (125 ml) strawberries |
2 F |
LUNCH |
|
1½ sandwiches: 3 slices whole-grain bread (3 ounces/90 g total) |
3 G |
with 3 slices vegan turkey |
1.5 L |
and 1 tomato and 1 cup (250 ml) lettuce |
2 V |
and 1 tablespoon (15 ml) vegan mayonnaise |
— |
SUPPER |
|
1 cup (250 ml) baked beans or vegetarian chili |
2 L |
1 cup (250 ml) baked squash or yam |
2 V |
1 cup (250 ml) steamed broccoli |
2 V, 1 C |
1 baked potato with 2 tablespoons (30 ml) vegan spread |
1 V |
SNACKS |
|
1 cup (250 ml) trail mix: ⅓ cup (85 ml) walnuts, ⅓ cup (85 ml) raisins, ⅓ cup (85 ml) dried apricots |
1 N, 2 F, 1 n-3 |
1 cup (250 ml) calcium-fortified nondairy milk |
2 C |
Total servings of food groups: grains: 5, vegetables: 7, fruits: 6, legumes: 5.5, nuts and seeds: 1, calcium-rich foods: 9, omega-3 fatty acids: 1
Vitamin B12 is supplied by the Vega One nutritional shake and fortified vegan meat substitute, or add a supplement.
Vitamin D is supplied by fortified juice, nondairy milk, and the Vega One nutritional shake; add sunshine or a supplement.
Nutritional analysis: calories: 2,501; protein: 97 g; fat: 75 g; carbohydrate: 395 g; dietary fiber: 59 g; calcium: 1,858 mg; iron: 30 mg; magnesium: 772 mg; phosphorus: 1,793 mg; potassium: 6,841 mg; sodium: 2,200 mg; zinc: 24 mg; thiamin: 2.9 mg; riboflavin: 2.2 mg; niacin: 34 mg; vitamin B6: 4 mg; folate: 898 mcg; pantothenic acid: 11 mg; vitamin B12: 4.2 mcg; vitamin A: 988 mcg RAE (3,260 IU); vitamin C: 409 mg; vitamin D: 55 mcg (2,200 IU); vitamin E: 27 mg (40.5 IU); omega-6 fatty acids: 20 g; omega-3 fatty acids: 5.6 g
This menu provides 12 percent of calories from protein, 32 percent of calories from fat, and 56 percent of calories from carbohydrate. Despite the moderate percentage of calories from protein, total protein content is high, without substantial reliance on soy. Other protein-rich alternatives that might be chosen are scrambled tofu for breakfast or soy-based veggie burgers.
BREAKFAST |
|
2 cups (500 ml) granola or 4 pancakes or waffles with maple syrup |
4 G |
2 oranges or other fruit |
2 F, 1 C |
2 cups (500 ml) fortified almond milk or other nondairy milk |
4 C |
LUNCH |
|
Burgers: 2 whole wheat hamburger buns |
4 G |
with 2 fortified black bean burgers |
1 G, 1 L |
and sliced tomato, red onion, chopped lettuce, and spreads |
2 V |
1½ cups (375 ml) potato salad |
3 V |
½ cup (125 ml) mango, or 1 apple or other fruit |
1 F |
SUPPER |
|
Stir-fry: 1 cup (250 ml) chickpeas and ⅓ cup (85 ml) cashews |
2 L, 1.5 N |
with 2 cups (500 ml) greens (such as broccoli, okra, napa cabbage) |
4 V, 2 C |
and 1 cup (250 ml) carrots or peppers |
2 V |
and 1 teaspoon (5 ml) sesame oil and 1 teaspoon (5 ml) tamari |
— |
2 cups (500 ml) noodles or rice |
4 G |
1 tablespoon (15 ml) olive oil |
— |
SNACKS |
|
½ cup (125 ml) hummus |
1 L |
8 crackers |
1 G |
1 peach or other fruit |
1 F |
1 cup (250 ml) fortified almond milk or other nondairy milk (or juice) |
2 C |
½ cup (125 ml) walnuts |
1 N, 1 n-3 |
1 power bar (68 g) or dessert |
|
Total servings of food groups: grains: 4; vegetables: 7; fruits: 4; legumes: 3; nuts and seeds: 2; calcium-rich foods: 8; omega-3 fatty acids: 1
Vitamin B12 is supplied by nutritional yeast in Liquid Gold Dressing and fortified nondairy milk.
Vitamin D is supplied by fortified juice and almond milk; add sunshine or a supplement.
Nutritional analysis: calories: 4,002; protein: 128 g; fat: 152 g; carbohydrate: 584 g; dietary fiber: 88 g; calcium: 1,826 mg; iron: 37 mg; magnesium: 910 mg; phosphorus: 2,589 mg; potassium: 6,258 mg; sodium: 2,300 mg; zinc: 23 mg; thiamin: 7.4 mg; riboflavin: 2.5 mg; niacin: 38 mg; vitamin B6: 3.9 mg; folate: 1,646 mcg; pantothenic acid: 16 mg; vitamin B12: 3.8 mcg; vitamin A: 1,844 mcg RAE (6,085 IU); vitamin C: 425 mg; vitamin D: 8 mcg (317 IU); vitamin E: 52 mg (78 IU); omega-6 fatty acids: 33 g; omega-3 fatty acids: 6 g
For more menus, see the companion volume, Cooking Vegan, by Vesanto Melina and Joseph Forest (Book Publishing Company, 2012). It includes more than 150 delicious recipes and a dozen menus. Each menu is presented at three calorie levels—1,600, 2,000, and 2,500 calories—and every menu and recipe includes a nutritional analysis. Eight of the menus offer recipes based on cuisines from around the world: North American, Asian fusion, East Indian, French, Italian, Japanese, Mexican, and Middle Eastern. The remaining menus focus on raw foods, simple dishes, family meals with children’s favorites, and foods for holidays and celebrations.
Cooking Vegan includes a chapter on becoming acquainted with new ingredients, which include healthful oils, sweeteners, thickeners, nondairy milks, soy foods, and herbs and spices, along with specific directions for cooking grains and legumes. The book provides instructions on how to substitute vegan for nonvegan items in other recipes, as well as a helpful shopping list, kitchen equipment list, and chef tips.
