3 Simple Plant-Based Recipes To Address Common Nutritional Deficiencies In A Vegan Diet
Considering a plant-based diet?
A vegan diet is often more abundant in vitamins, minerals, and fibre than omnivore diets, however there are a few key nutrients that can be a little more challenging to get in sufficient amounts. Adopting a plant-based lifestyle is a powerful choice for your health and the environment, so if you’re considering going vegan, getting strategic with your meal planning can help ensure your body’s getting everything it needs to function optimally.
You may already be familiar with supplementing Vitamin B12, but studies have also shown that vegan diets may be prone to being deficient in calcium, iron, zinc, and iodine.
Calcium is essential for nerve transmission, muscle contraction, and the key structural mineral for bones and teeth. Nutritional requirements are always individual, but most adults need to get 1,000 mg per day in their diet.
Zinc is most well known as an essential antioxidant for immune and prostate health, but did you know that it’s also a key factor in energy production? It’s also a crucial mineral to balance with copper during times of hormonal changes. Requirements vary, but Health Canada recommends a range between 8 and 11 mg per day minimum
Iron is essential for hemoglobin formation and delivering oxygen throughout the body, but also plays a key role in growth, enzyme and energy production. While heme iron (animal based) is more easily absorbed, there are plenty of plant-based (non-heme) sources of iron that can be incorporated into a balanced diet. Health Canada recommends an average minimum of 8 mg for men, and 18 mg for women. Tip: eating iron with Vitamin C can improve its absorption.
Iodine is an essential building block of thyroid hormones and also supports immune health. We only need a trace amount in our diet, average around 150 mcg per day, but getting sufficient amounts is key for energy and a healthy metabolism.
Here are three simple—and delicious—vegan recipes that are not only rich in these essential nutrients but are also easy to incorporate into your usual rotation (8 ingredients or less!).
Calcium-Packed Snack
Raspberry Lemon Chia Pudding
6 ingredients · 2 servings · 655 mg calcium per serving
Ingredients
1 cup Unsweetened Coconut Yogurt
1 cup Plain Coconut Milk (from the carton)
1/4 cup Chia Seeds
1/2 Lemon (juiced, zested, plus extra for garnish)
1 cup Raspberries (plus extra for garnish)
1 tbsp Maple Syrup
Directions
Add all of the ingredients to a large bowl and mix very well until combined. Ensure the chia seeds are mixed in, and the berries are lightly mashed. Divide the mixture evenly between jars, making one jar per serving, and refrigerate for at least eight hours or overnight.
Serve with extra raspberries and lemon zest (optional).
Meal Prep Salad Foundation
Lentil & Bell Pepper Salad
8 ingredients · 2 servings · 5 mg of iron per serving
Ingredients
2/3 cup Dry Green Lentils (rinsed)
⅔ Green Bell Pepper (medium, diced)
3 1/2 tbsp Red Onion (finely chopped)
2 tbsp Parsley (finely chopped)
2/3 tsp Fresh Oregano (finely chopped)
2 tbsp Extra Virgin Olive Oil
1 1/3 tbsp White Wine Vinegar
Sea Salt & Black Pepper (to taste)
Directions
Cook the lentils according to the package directions. Once cooked, drain and rinse under cold water then add to a large bowl.
Add the remaining ingredients to the bowl and toss to combine. Refrigerate for 30 to 60 minutes to bring out the flavors. When ready to eat, taste, and add more vinegar if desired.
Divide into bowls and enjoy!
Leftovers: Refrigerate in an airtight container for up to three days.
Nutrient-Dense Energy Crackers
Nori & Seed Crackers
7 ingredients · 10 servings · abundant in calcium, zinc, and iodine
Ingredients
4 Nori Sheets (raw or roasted, crushed)
1/4 cup Pumpkin Seeds (raw)
1/4 cup Sunflower Seeds (raw)
2 tbsp Whole Flax Seeds
2 tbsp Chia Seeds
1/4 cup Sesame Seeds
1/4 cup Maple Syrup
Directions
Preheat the oven to 250ºF (121ºC) and line a baking sheet with parchment paper.
Mix all ingredients in a bowl until well combined. Spread the mix onto the parchment paper and gently press down into an even layer. Bake for 45 minutes, rotating the pan about every 15 minutes.
Let the crackers cool completely before slicing them into 1" x 3" bars.
Storage: Refrigerate in an airtight container for up to 5 days, or freeze if longer.
Meet Elisa
Elisa Kosonen is a Registered Holistic Nutritionist™ and Certified Health Coach who helps you make realistic and sustainable nutritional changes that support your busy lifestyle. With an approach centred on energy and vitality, she empowers you to create a joyful relationship with food that aligns with your individual needs.
Looking for personalized support with your nutrition? Book a consultation today!
