Sara Novak
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It's becoming more and more clear that veganism is one of the easiest ways to eat for the planet and I love to write about it because it's also an extremely healthy way to eat if you're careful to mind your vegan food pyramid. The vegan food pyramid is made up of six to 11 servings per day of whole grains, six or more sources of fruits and vegetables, and two or more sources of legumes. The pyramid also calls for ample sources of omega fatty acids, Vitamin B12, calcium, and Vitamin D (which you can soak up from the rays of the sun). If you need some good recipes to get started, check out my guide to trying veganism for a week.
1. Whole Grain Essentials—Quinoa and Rolled Oats
Image courtesy of Sara Novak.
My favorite of all the whole grains is hands down organic quinoa. Quinoa is a complete protein and can substitute for less sustainable proteins. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc. It's great in stews, curries, salads, and pilafs. Serve your guests a great eco-curry just by pairing the quinoa with tons of local vegetables and your favorite curry recipe.
Also make sure to stock rolled oats. They are full of whole grains and protein and they keep you satisfied for long periods of time. They are great for breakfast, in cookies, or in homemade granola. Pair with fresh berries from the farmers' market.
2. Seasonal Fruits and Vegetables Year Round—Preserving the Harvest
Image courtesy of Sara Novak.
I'm not going to waste your time going on and on about sustainable locally grown produce from the farmers' market as I do all the time, but rather hit on a few lesser known points. When and if seasonal produce is not available in your area consider preserving the harvest as Planet Green's resident foodie Kelly Rossiter writes about frequently. During asparagus season consider pickling your asparagus for later on or turning rhubarbs into rhubarb mustard. This way you can enjoy local and seasonal food year round.
Avoid Tropical Fruits
Also take into consideration the importance of avoiding tropical fruits which have a huge impact unless you live in the tropics. Eating a single banana means about 8 pounds of carbon emissions for a four ounce serving or .13% of your year's allowance, according to Eat Low Carbon Diet. If you eat a banana every day for a year that would equal nearly 49% of your goal average carbon footprint which is recommended by many experts to be 3 tons of carbon per year. If the math bores you, put more simply, you can have food as nutritious and delicious from nearby farms. Other tropical fruits like mangoes, pineapple, and papayas have a similar impact, so avoid them or eat sparingly.
3. Nature's Best Legume—Adzuki Beans
Image courtesy of Sara Novak.
When it comes to legumes, I cannot do without adzuki beans. I first heard about adzuki beans nearly two years ago and since then, have really put them to good use. They're smaller than black beans and reddish brown in color but loaded with nutrients. In fact, these little guys contain some of the highest levels of protein and lowest levels of fat of any variety of beans. They also contain high levels of potassium, fiber, B vitamins, iron, zinc, and manganese. Adzuki beans promote regular bowel movements, are a good source of energy, and help lower cholesterol. If you don't like adzuki beans make sure to stock your pantry with tons of other varieties of dried legumes (dried beans=less packaging than the canned varieties).
4. Vegans Need a B12 Supplement
Image courtesy of Anthony Hall/istockphoto.
B12 is critical to ensure that red blood cells get enough oxygen to the body. Though this is certainly true of everyone, a deficiency is more common in vegetarians and vegans because B12 is only found in animal products. If you're feeling really tired and rundown, you might not be getting enough B12. The recommended daily allowance for adults in 2.4 mcg. The amount is the same for pregnant women. A deficiency in B12 can also cause depression, mood issues, vision problems, low blood pressure, and dementia amongst a host of other issues. In truth there is no whole food source of B12 for vegans so they must take a supplement in order to avoid a deficiency.
5. Get Your Omega 3 Fatty Acids From Flaxseed
Image courtesy of Ligia Botero/Getty Images.
Omega 3 Fatty acids are an ever important building block nutrient that like B12, the body cannot produce on its own. The adequate intake level is .11 grams for adult women and .16 grams for adult men. Don't worry because you can get the nutrient without fatty fish. Instead, get it from flaxseed. It actually has 1.6 grams of Omega 3 fatty acids in just one tablespoon. It's available in golden and brown varieties and both have about the same nutritional benefits. You can also use flaxseed oil. It has virtually no taste and can be hidden in tons of your favorite recipes. Try using it in salad dressing to start. Flax seeds also have tons of calcium.
More on Veganism:
View and Vote: Vegan Recipes
Is Vegan the New Viagra?
Do the math to see the value in vegetarianism
Got a tip or a post idea for us to write about on Planet Green? Email pgtips (at) treehugger (dot) com.
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