Tag Archives: Spinach

Vegan Nutrition Isn’t Rocket Science

Everyone knows that staying away from fatty animal products is a great way of staying fit and healthy. You avoid all that cholesterol and saturated fat, and keep your calorie counts down where they should be. Eating vegan makes it much less likely that you’ll develop heart disease or diabetes, and all those good antioxidants help ward off cancer.

However, people who aren’t vegans wonder where you get all your nutrients. They’ve been brought up with the idea that you need to eat from all of the five food groups in order to have a healthy, balanced diet.


If anyone asks you about this, tell them they needn’t worry. You can get everything in plants that you can in animals, except for the bad stuff. Just take a look at the healthy vegan diets from organizations such as Weight Watchers that you can find on sites like healthy-dietplans.com

One of the first things that people worry about is how you get all your vitamins and minerals. They know that things like oranges are great for vitamin C, but what about everything else? Well, it’s actually pretty easy. For example, don’t you need calcium for strong bones? Yes you do, but cows are completely optional. Foods like collard greens, black-eyed peas and almonds are all a great source of calcium, and you can also get calcium from fortified soy or rice milk. The same goes for iron. Forget about a bloody steak, and think about Popeye. Spinach is absolutely packed with iron, as are beans, lentils, sunflower seeds and quinoa.

B vitamins are also a concern if you are vegan. The good news is that you can get lots of these from processed grains, as well as from potatoes, beans, bananas, lentils and molasses. These are all a good source of thiamine, riboflavin, niacin, biotin and folic acid. The only thing you really have to worry about is vitamin B12, which isn’t found naturally in plants. However, you can get B12 by taking a multivitamin or yeast supplement, and it’s also added to some rice and soy milks, so it’s worth checking for this when you buy them.


As for your other vitamins, vitamin A is found in things like liver and butter, but did you know that carrots and sweet potatoes are also a great source of vitamin A? 100 grams of raw carrots can give you all the vitamin A that you need in a day. Most of us get hold of the vitamin D that we need just by being in the sun, but you can also get vitamin D by eating things like shiitake and portabella mushrooms. Vitamin E is also a simple one – sunflower seeds, almonds and peanuts are packed with it.

Finally, you may get a lot of questions about complete proteins. The truth is, as long as you eat a good variety of vegan foods, complete proteins just aren’t a problem. For example, soybean protein is complete, and combinations such as beans and rice will give you all the amino acids you ever need.

Stuffed Mushrooms–Nom Style

So I completely stole this from a fellow blogger I’ve found through hunting food blogs. Her blog is thedomesticatedfeminist, I encourage you to check her stuff out–delicious recipes! The one I most currently stole, are Stuffed Mushrooms. And of course, with any recipe I find, I alter it slightly (not because I’m creative, but because I’m poor and don’t have all the ingredients). My philosophy is that you should cook with what ya got in your kitchen! And it helps with the wallet too.

Okay, so let’s get your ingredients ready! Oh, and I also made garlic bread.

Ingredients (stuffed mushrooms):

  • 4 mushrooms
  • 1 tomato
  • big handful spinach
  • 2 cloves garlic
  • lemon juice
  • dried basil
  • cheddar cheese
  • brie 

Ingredients (garlic bread):

  • loaf of french bread
  • garlic
  • butter

Directions (garlic bread):

Okay! So first, let’s get started on the garlic bread because it needs sometime to bake.

1Pre-heat the oven to 375 degrees

2. Cut the garlic bread with a good bread knife so that the knife goes almost all the way to the bottom, but you don’t wholly cut through it.

3. Stir up a mixture of butter and garlic (I used two cloves)

Buttery garlic-y goodness

4. Next, you want to use a butter knife and spread the garlic butter through each slice you’ve made (remember, you don’t want the slices to be separated from the loaf)

5. Pop it in the oven! I’d say for around 10-15 minutes (just keep checking it to make sure the bread doesn’t burn)

Directions (stuffed mushrooms)

Ahhh, now the good stuff!

1. Before we stuff ANYTHING, we need to roast up the tomatoes and spinach: put olive oil and garlic into a pan and throw the tomatoes and spinach in

3. Don’t forget pepper&salt!

4. Let that rest while you fix up the mushrooms.

5. Time to clean the mushrooms. Simply hold under cold water and scrub with your hands, inside and out. Also, take out the stems of the mushrooms. Place on pan.

Mushrooms just dying to be stuffed

6. Now we want to make a magical mixture consisting of olive oil, garlic, and lemon juiceWhisk that up. We want enough to fill each mushroom.

7. Pour mixture into mushrooms

7. Now, whatever cheese you have in the house, chop it up! You don’t need many pieces. We had brie and cheddar cheese in our apartment, so that’s what I went with. You want to chop it up into small cubes (or something similar to that)

8. Now, put in the cooked tomatoes and spinach that you roasted beforehand. Try to make them even so you don’t upset your loved ones by being unfair.

Stuffed with goodness

9. Place the pieces of cheese on top. Then sprinkle dried basil over it.

10. Aaaand, pop them in the oven. Remember it’s on 375 degrees. I left them in for around 12 minutes.

And Voila! Some wonderful cooked mushrooms.

Thanks again to thedomesticatedfeminist for her inspiration. I did it my own way, but she sure had a good idea. It is so juicy and wonderful, bursting with flavors like garlic and tomato. Hope you enjoy! Comment if you have any questions or comments!