Eat Vegan, Go Healthy!

What is a Vegan Diet?

A vegan (plant-based) diet offers a myriad of natural benefits, from slimming effects and anti-aging properties to cleansing and healing potentials, all thanks to the abundant phytonutrients found in plants.

While the advantages of plant-based foods are widely acknowledged, there remain some doubts about the nutritional completeness of a fully vegan diet. For instance, concerns often arise about the quality of plant proteins, the absorption of iron from plants compared to that from animal sources, and whether there is enough strength and vitality to sustain a vegan lifestyle.

With Thermomix®, enjoying wholesome, home-cooked vegan food is stress-free. This smart kitchen appliance, paired with its online recipe platform Cookidoo®, which features over 74,000 recipes, makes vegan cooking easy and delightful.

The Protein Predicament

Protein stands as a vital macronutrient essential for the body’s cellular functions. It aids in tissue repair, muscle strength, and the production of enzymes and hormones. Fortunately, nature provides a bounty of raw materials rich in high-quality proteins, offering easily digestible amino acids:

• Millet
• Quinoa
• Buckwheat
• Amaranth seeds
• Legumes (such as soy, chickpeas, and black beans)

Despite their nutritional prowess, these plant-based sources often take a backseat to meat in our culture’s perception of abundance. However, millet, quinoa, buckwheat, and an array of seeds and legumes offer substantial protein content and should ideally take precedence in our daily diets. Moreover, after soaking and sprouting, these plant-based proteins become even more easily digestible and absorbed, leading to fewer digestive health concerns.

Setting the stage with staples

You can prepare all your food using dairy-free pantry basics like butter, yogurt, and cheese to help kickstart your foray into veganism, and your Thermomix® makes it easy to whip up these staples to use in your go-to recipes

Can a Vegan Diet Lead to Anemia?

Anemia can arise from an imbalanced diet lacking in iron, regardless of whether it’s vegan or not. It’s not inherently a vegan issue; rather, it’s about ensuring adequate iron intake. While vegans have plentiful iron sources available, those who are selective about their food choices may face a higher risk of anemia, particularly if their diet lacks whole grains. Whole grains, rich in Vitamin B, play a crucial role in blood building alongside iron. Additionally, fermented foods like nutritional yeast, yeast extract, miso, shoyu, vinegar, tempeh, and mirin are high in Vitamin B, reducing the likelihood of anemia. Some plant foods naturally contain trace amounts of bioactive vitamin B12, including nori seaweed and shiitake mushrooms.

Incorporating these foods into your daily meals can help maintain iron levels:

• Dark green leafy vegetables (such as spinach and kale)
• Blackstrap molasses
• Apple juice
• Grapes or raisins
• Prunes
• Strawberries
• Sweet potato
• Dates

Ensuring Adequate Calcium for Stronger Bones

Calcium is essential for various bodily functions, primarily known for its role in building and maintaining bone health. Beyond bones, it also contributes to muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. Incorporate these calcium-rich foods into your diet:

• Edamame beans
• Almonds
• Brazil nuts
• Oranges
• Black beans
• Chickpeas
• Kidney beans

Highlighting the Significance of DHA

DHA, an omega-3 fatty acid, is vital for normal brain development and function. While primarily abundant in fatty fish and fish oil, the body can also synthesize DHA from the omega-3 fatty acid ALA, found in various plant-based sources:

• Flax (seeds or oil)
• Chia seeds
• Walnuts
• Seaweed (nori)
• Spirulina
• Chlorella

Crafting a Well-Balanced Vegan Diet

Many individuals transitioning to a plant-based diet often consume excessive salads and fruits, neglecting sustainable energy sources. While these foods are crucial for weight management and digestion, they alone may not provide lasting energy. It’s essential to consider the proportions of various food groups to harmonize the body effectively.

According to ancient Asian wisdom, achieving balance in a vegan diet involves adhering to specific ratios of each food group (by cooked weight):

• 40% whole grains
• 30% vegetables (encompassing roots, stems, leaves, flowers, fruits, and seeds)
• 15% fruits
• 10% legumes
• 5% nuts and seeds

Vegan recipes in a flash

Skip the ready-made aisle. Prepare delicious and nutritious vegan recipes in under 30 minutes.


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