The most common question people ask vegans is “Where do you get your protein?” But, since this is a commonly asked question, the internet is filled with all sorts of explanations, varying from polite answers to some that are hostile and have a leave-me-alone attitude. So, I guess even if you are truly considering going vegan, or are newbies in the vegan world, you know everything there is to know about how important protein is for the body and which vegan foods contain it. Why is Calcium Important for Vegans? This is a question that isn’t asked way too often, and it really should be. Yes, protein is important, but so are all the other vitamins and minerals, and their importance isn’t exclusive to vegans or non-vegans, consuming all the nutrients is important for every human being. But specifically, humans need calcium for several reasons. The first and most important one is bone health. It is calcium that aids bones building and maintaining their health. But, its power goes beyond that of only maintaining healthy bones, it is also “to blame” for muscle contraction as well as teeth health. Bearing in mind the fact that our body tends to get rid of calcium on a daily basis (through the skin, hair, sweat and urine), and it is not capable of producing calcium it is of vital importance to consume foods that abound with it. Calcium-Rich Foods and Vegan Recipes that Call for Them Since I am very well aware that going vegan is a painstaking process, and giving up your favorite recipes is not the easiest thing to do, I am going to share a secret with you. What made going vegan not only bearable, but pleasurable (to say the least) was a web page, and food app, called MyGreatRecipes, and their vast collection of vegan recipes. So, check out these vegan calcium-rich foods and proceed to find your favorite recipe that contains them. You will find dairy products on top of all the calcium-rich foods lists. By analogy, their vegan counterparts contain sufficient amounts of calcium as well. Soy or rice milk Eight ounces of the calcium-fortified vegan milk contains 200-300 mg of calcium. So, feel free to drink a cup every morning, or pour this milk over your cereal or granola. When it comes to vegan recipes that call for this dairy substitute, pancakes, muffins and banana bread are among the best-loved ones, and the most breakfast appropriate ones. But, soy or rice milk can also replace the dairy version in savory recipes like mashed potatoes, or creamy soups, literally any recipe that calls for whole milk can easily use a non-dairy replacement. Collard greens and kale A cup of collard greens contains 357 mg of calcium. These loose-leafed cultivars include broccoli and cabbage, but since together with kale (cooked 1 cup 179 mg) they comprise the wider acephala group, I’ve decided to put them in the same category. There are so many vegan recipes that call for these greens, that you might find yourselves in situations when you can’t decide which one to prepare. Of course, greens wouldn’t have been greens if they weren’t the main ingredient in salads. So, if you are craving a Caesar salad, go ahead and get 6 cups of kale, and make sure you chop it finely, add a minced red onion, 2 minced jalapeños, one avocado and some pepitas and enjoy. But, maybe you are up for something heartier, say pasta. Then, prepare some kale pesto. Not only will you need 2 cups of torn kale and parsley, but you will need half a cup of raw almonds (they amount to 180 grams of calcium) which means the calcium level will be more than boosted. Blend these together with half a cup of olive oil, a pinch of salt, a clove of garlic and the juice of one lemon and you are good to go. Pasta never tasted this good! Tofu Since tofu is made by coagulating soy milk, this bean curd is also a great source of calcium. Four ounces of it will result in 200-330 mg of calcium. Since tofu can come in many shapes and forms, say soft, firm, and extra firm, and comes with a subtle flavor, it can be implemented in dishes varying from sweet to savory. Maybe the best way to use tofu in a vegan recipe, or at least my favorite one is the recipe for the vegan burritos. Apart from the vegan spinach tortillas, this recipe calls for 12 ounces of extra firm tofu. The tofu is there to substitute scrambled eggs, and ingredients like potatoes, onions, vegan cheddar cheese, mustard, cherry tomatoes, as well as seasonings like cayenne pepper, turmeric, fresh cilantro chopped and salt and pepper, make these burritos the tastiest on the planet.
A vegan recipe that calls for soft tofu, is the one for the Vegan Spinach and Artichoke Dip. Regardless of which quick snack you are looking for, say chips, crackers or baked tortillas, this dip will be a great company to all of them. You will need a package of low-fat silken tofu, a small onion, 4 cloves of garlic, 10 ounces of chopped spinach and a 6-ounce jar of quartered artichoke hearts. Add a pinch of salt and cayenne and black pepper to taste and blend everything together. You will be enjoying a snack with the most flavorful vegan dip in no time. How Much Calcium Should Vegans Take? As I previously said, there is no difference between the intake of calcium by vegans or omnivores. There is only a difference in the way both obtain their minerals and vitamins. Vegans, of course, get their calcium from non-animal foods and products, whereas omnivores can depend on both animal and non-animal products. Females need 1,000 -1200 mg per day, depending on their age (those older than 50 will need bigger amounts). Similarly, males need 1,000 - 1,200 mg per day, with the sole difference of age, they would need 1200 if they are 70 or older. So, go ahead and calculate how much of the above-mentioned ingredients you need to obtain the DV of calcium and prepare yourselves a scrumptious vegan recipe. As the cherry on top, a glass of calcium-fortified orange juice will give an extra of 300 mg, so feel free to drink up!
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About MeHey, I'm John and i'm Vegan for about 4 years now. I want to share my story on how did i become Vegan and why, and also share my favourite vegan recipes. ArchivesCategories |