Are you new to veganism? Following a vegan diet plan can be challenging at first, but once you’ve mastered the art of the swap, you’ll enjoy preparing your meals. A smart diet plan ensures that you get all the right nutrients your body needs as you continue to forego meat and its by-products. However, as meat was a primary source of protein and iron in your former diet, here are the vegetables which can provide you with those, as well. For your protein needs, watercress, alfalfa sprouts, spinach, Chinese cabbage, asparagus and broccoli are just some greens rich in protein. Soybeans and other food derived from it, like tofu and tempeh, are a great iron substitute. Other good sources of iron are legumes (e.g. beans, peas and lentils), nuts (almonds, cashews, pine nuts and macadamia nuts, in particular), spinach, kale and other leafy greens, potatoes (especially their skin!) and mushrooms.    

Cow’s milk         - soy, coconut or almond milk

Ground beef or pork - lentils or minced mushrooms

Cheese                      - tahini

Honey                        - maple or agave syrup

Eggs                        - mashed banana or applesauce (for baking)

Mayo                     - avocado

Butter - coconut oil

Beef         - seitan

Health is one of the main reasons people decide to try the vegan lifestyle. Ethics is a close second, if not the main thought, for others. Whatever the reason in this transition, there are just countless ways it can improve our lives and others’ too. Studies show that the main health benefits include lower levels in cholesterol, blood pressure and total body fat. Vegans reportedly also see improved kidney function and relief from arthritis. In addition, veganism can potentially lower the risks of developing certain cancers and heart disease. As for its effect on other aspects, this lifestyle change significantly reduces stress on the environment and cultivates more efficient ways to use our resources.

Learning to cook vegan dishes is fun! You’ll find your favorites in no time. Here’s a sample recipe to play with:

Preheat oven to 400°F. Remove the leaves and stem of the cauliflower and cut into bite-sized pieces.Wash thoroughly and drain properly. Julienne the onion and place on a baking sheet with the cauliflower. Coat the veggies with olive oil and spices. Roast in the oven for 45 minutes. Thaw peas while waiting and toss together when the cauliflower is done. Serve warm.