Veggie or vegan? Here’s how to get all the nutrients your body needs

Choosing a vegetarian or vegan lifestyle is often driven by a desire for improved health, environmental consciousness or ethical considerations. However, ensuring you receive all the necessary nutrients requires careful planning and awareness. This post explores the key nutrients that require attention if you plan to embark upon a veggie or vegan, plant-based diet and provides practical tips to optimise your nutritional intake.

Understanding the nutritional landscape

Vegetarian diets exclude meat, poultry and fish. Vegans take it a step further, abstaining from all animal products, including dairy, eggs and even honey. While plant-based diets can be incredibly healthy, some nutrients are more readily available in animal products. Therefore, understanding where these nutrients come from and how to obtain them is crucial for thriving on a vegetarian or vegan diet.

Focus on these key nutrients

Vitamin B₁₂: This vitamin is primarily found in animal products and is essential for nerve function and red blood cell production.
- Solution: Vegans must supplement with Vitamin B₁₂. Vegetarians can obtain it from dairy and eggs, but supplementation is often recommended, especially for those with limited intake.
Iron: Crucial for oxygen transport in the blood, iron comes in two forms: heme (from animal sources) and non-heme (from plant sources). Non-heme iron is less readily absorbed.
- Solution: Consume iron-rich plant foods like lentils, spinach, tofu and fortified cereals. Pair these foods with Vitamin C-rich foods like citrus fruits, sweet peppers and broccoli to enhance iron absorption. Avoid drinking tea or coffee with meals, as they can inhibit iron absorption.
Calcium: Vital for bone health, muscle function and nerve transmission.
- Solution: Excellent plant-based sources include leafy green vegetables (kale, spinach), fortified plant milks (almond, soya, oat, coconut), tofu processed with calcium sulphate and sesame seeds.
Vitamin D: Important for calcium absorption and bone health. Our bodies can produce Vitamin D from sunlight exposure, but this isn’t always sufficient, especially during winter months or if you have limited sun exposure.
- Solution: Fortified plant milks, cereals and orange juice are good sources. Consider a Vitamin D supplement, especially if you live in regions with limited sunlight.
Omega-3 Fatty Acids: Essential for brain health and reducing inflammation. While found in fish, plant-based omega-3s predominantly come in the form of ALA (alpha-linolenic acid). The body converts ALA into EPA and DHA, but this conversion isn’t always efficient.
- Solution: Consume foods rich in ALA, such as flaxseeds, chia seeds, walnuts and hemp seeds. Consider an algae-based EPA and DHA supplement for a more direct source.
Zinc: Important for immune function, wound healing and cell growth.
- Solution: Good plant-based sources include beans, nuts, seeds, whole grains and fortified cereals. Soaking nuts, seeds and legumes can improve zinc absorption.
Iodine: Essential for thyroid hormone production, which regulates metabolism.
- Solution: Use iodised salt or consume sea vegetables like kelp and nori. Be mindful of sea vegetable consumption, as excessive iodine intake can also be harmful.
Protein: While readily available in a varied vegetarian and vegan diet, it’s important to ensure adequate intake of all essential amino acids.
- Solution: Consume a variety of plant-based protein sources like beans, lentils, tofu, tempeh, quinoa, nuts and seeds. Combining different protein sources ensures you obtain all nine essential amino acids.

Tips for a balanced plant-based diet

Eat a rainbow of fruits and vegetables: Different colours present different vitamins and minerals.
Choose whole grains: Opt for brown rice, quinoa, oats and wholemeal bread over refined grains.
Include legumes in your diet regularly: Beans, lentils and peas are excellent sources of protein, iron and fibre.
Don’t be afraid of healthy fats: Include avocados, nuts, seeds and olive oil in moderation.
Read food labels carefully: Pay attention to the nutrient content and ingredients of processed foods.
Consult with a registered dietitian: A dietitian can help you create a personalised meal plan that meets your individual nutritional needs.

Sample veggie or vegan meal plan ideas

Breakfast: Porridge with berries, nuts and seeds, fortified with plant milk.
Lunch: Lentil soup with wholemeal bread and a side salad.
Dinner: Tofu stir-fry with brown rice and a variety of vegetables.
Snacks: Fruits, vegetables with hummus, nuts or seeds.

By consciously incorporating these strategies, you can confidently nourish your body and enjoy the benefits of a well-planned vegetarian or vegan lifestyle.

FAQs

Is it difficult to get enough protein on a veggie or vegan diet? No, it’s not difficult. By including a variety of plant-based protein sources in your diet, such as beans, lentils, tofu, tempeh, nuts and seeds, you can easily meet your protein needs.
Do I need to take a lot of supplements on a veggie or vegan diet? While supplementation isn’t always necessary, Vitamin B₁₂ is crucial for vegans, as it’s primarily found in animal products. Vitamin D and Omega-3 supplements might also be beneficial, especially for those with limited sun exposure or who don’t consume ALA-rich foods regularly. Consulting with a healthcare professional can help determine your individual needs.
Is a veggie or vegan diet suitable for children and pregnant women? Yes, well-planned vegetarian and vegan diets can be suitable for children and pregnant women. However, it’s even more crucial to ensure adequate intake of essential nutrients like iron, calcium, Vitamin B₁₂ and Vitamin D. Consulting with a paediatrician or registered dietitian is highly recommended.
Are all fortified foods healthy? Not necessarily. While fortified foods can be helpful for obtaining certain nutrients, it’s essential to read labels carefully and choose options that are low in added sugars, sodium and unhealthy fats. Focus on whole, unprocessed foods as the foundation of your diet.

Guilt-free indulgence: Healthy swaps for your favourite junk foods

Let’s face it, junk food cravings hit us all. Those salty crisps, sugary fizzy drinks and creamy desserts can be incredibly tempting. But indulging in them too often can lead to a myriad of health problems. The good news is you don’t have to completely banish your favourite treats from your diet. With a few clever swaps, you can satisfy your cravings while making healthier choices.

This post explores healthy alternatives for some of the more common junk food culprits, allowing you to savour delicious flavours without all the guilt.

1. Chips vs. baked sweet potato fries: Crispy, salty chips are a classic guilty pleasure. However, they’re often loaded with unhealthy fats and a surplus of sodium. A fantastic alternative? Baked sweet potato fries! Sweet potatoes are naturally sweet and packed with vitamins and fibre. Simply cut them into fry shapes, toss with a little olive oil, your favourite spices (paprika, garlic powder, cumin work well), and bake until crispy.

2. Crisps vs. baked veggie chips: Crisps are undeniably addictive. But their high sodium and saturated fat content isn’t doing your body any favours. Opt for homemade baked veggie chips instead. Thinly slice your favourite vegetables – carrots, beetroot, parsnips, even courgettes. Toss them in olive oil and herbs & spices, and bake in the oven or air fryer until crispy. You’ll get a satisfying crunch with significantly fewer calories and loads more nutrients.

3. Fizzy drink vs. sparkling water with fresh fruit: Sugary, fizzy drinks are empty calories at their finest. They contribute to weight gain, tooth decay and other health problems. Swap them for sparkling water infused with fresh fruit. Add slices of lemon, lime, cucumber or whole berries for a refreshing and naturally sweet drink. A splash of 100% unsweetened fruit juice can also add flavour without having to resort to the excessive sugar content of fizzy pop.

4. Ice cream vs. frozen banana “mice” cream: Ice cream is a beloved dessert, but its high sugar and fat content can be problematic. A delicious and healthier alternative is “nice” cream, made simply by freezing ripe bananas and blending them until creamy. You can add other fruits, cocoa powder, nut butter or vanilla extract for different flavours.

5. Chocolate bar vs. dark chocolate: Craving a chocolate hit? Reach for dark chocolate instead of a sugar-filled chocolate bar. Dark chocolate (with a high cocoa percentage of 70% or higher) is rich in antioxidants and can even have some health benefits. Just remember to enjoy it in moderation.

6. Pizza vs. homemade veggie pizza on wholemeal base: Pizza is a crowd-pleaser, but often high in calories, saturated fat and sodium. Make your own pizza using a wholemeal base, load it with vegetables and use lean protein like chicken or turkey. Control the amount of cheese and opt for low-fat options.

Key takeaway:

Making healthy swaps doesn’t mean sacrificing on taste. With a little creativity and a bit of planning, you can enjoy satisfying and delicious alternatives to your favourite junk foods, contributing to a healthier and happier you. Remember that moderation is key – even these healthier options should be enjoyed with restraint as part of a varied diet.

Putting together a Trinidad care package this Christmas

Christmas is a really important and memorable occasion in Trinidad & Tobago. There are so many annual customs and rituals; painting the house, parang, going house to house for a drink…

As that festive season approaches, the spirit of giving blossoms into full swing. For many, Christmas is a time for family gatherings, joyful celebrations and sharing love and appreciation. However, for loved ones who are far away from home, the holidays can sometimes feel a bit lonely. One thoughtful way to bridge the geographical gap is by putting together a Trinidad care package that embodies the warmth and tradition of the twin island republic.

Soft drinks

Or, as they’re called in Trinidad & Tobago, swee’ drinks. Some, like sorrel, are specifically drunk at Christmas. Others simply give a sweet taste of back home.

Sorrel: This ruby red drink is made from the calyces of the Hibiscus sabdariffa. A thirst-quenching, spiced beverage best poured over lots of ice… with or without added Christmas spirit – see rum below.

Mauby: I have a lifelong aversion to mauby. The one and only time I have ever drunk it is indelibly etched on my taste buds and in my memory. That doesn’t mean that I should omit it from my Christmas round-up though – lots of other people love it… you may too. Mauby is made from tree bark and looks a bit like cinnamon – I find the taste indescribable – like nothing else upon this earth!

Peardrax & Cydrax: One of those drinks that was considered a treat when I was growing up. Special occasions such as birthday parties and Christmas meals would see a tall, slender amber bottle of fizzy Peardrax and/or Cydrax on the table.

Alcoholic drinks

Once again, some of these alcoholic drinks are imbibed all year round. Ponche de crème is considered a Christmas drink, much like Bailey’s is here in the UK.

Carib and Stag lager beers: In T&T, you’re either a Stag or a Carib drinker. Think HP or Daddie’s sauce fan… you get the idea!

Rum: Depending on the depth of your pockets, you could buy your loved one a bottle of Angostura 3-year-old White Reserva, 5-year-old dark or invest in an ever so slightly dearer bottle of 1997 Caroni 23-year-old Single & Single.

Ponche de crème: Due to its raw egg content, ‘punch-a-crema’ doesn’t travel terribly well, so it’s probably best to rustle up a batch of your own. I’ve had numerous compliments on the mixture I’ve made using this recipe.

Food

Black cake: The quintessential Christmas foodstuff; rich, dark, unctuous. This must be made months, if not a year, in advance for it to be just right. Everyone has their own recipe and secret ingredients – the one ingredient that isn’t secret is lashings of rum… see above.

Pastelles: Another must-eat item at Christmastime. Spiced, ground meat (and these days, meat substitute) enveloped in a cornmeal blanket, wrapped in banana leaf (or tin foil) and tied up with string – to borrow from a classic film – this is one of my favourite things!

Tamarind balls: Or, as it’s pronounced, ‘tambran’ balls are small rounds of tamarind paste and flecks of chilli flakes rolled in Demerara sugar. One of those everyday treats that could be bought from every school tuck shop and ‘parlour shop, either in little plastic bags of 4 or 6, or singly in a little piece of brown paper. One of those things that expat Trinbagonians crave after being away from the islands for any length of time.

Salted prunes: Like the aforementioned tambran balls, ‘salt’ prunes and ‘sweet an’ salt’ preserved prunes are pined for by Trinis living ‘in foreign’. The unnaturally red-coloured, latter version are my favourite and have what can be described as an umami taste – they make your mouth water just thinking about them.

Red mango: As is the case with salt prunes, red mango’s abnormal colour never put me off eating bags of the stuff. It’s one of your 5-a-day, surely?

KC dinner mints: These are what my Dad turned to when he attempted (and finally succeeded) giving up smoking. They’re not restricted to just dinner time consumption. These little, dainty, hard, white candies are to be consumed at any time of day or night.

Chief curry powder: If you want to accurately reproduce the taste and aroma of a Trini curry, it can only be done by using this ubiquitous brand of curry powder. Rotis, potato, vegetable or meat curries… it has to be Chief.

Pepper sauce: Matouk’s is the pepper sauce brand that I clearly remember from my childhood – my dad used it like other people use ketchup… it was on the table with almost every meal. Either that or a whole, fresh Scotch bonnet on the side of his plate! You could also choose Royal Castle, Berties, Mudda ‘N’ Law… or make your own!

Green seasoning: The go-to, all-purpose seasoning for marinading meat & fish of all types – a bottle or jar of it can be found in every fridge, in every home in the land.

Guava jam and cheese: Guava jam is for spreading on your bread. Guava cheese is the better option for putting on Crix (see below) with a piece of ‘mouse cheese’ – Fonterra cheddar cheese from New Zealand.

Crix crackers: Known as the ‘vital supplies’, if you can only send one thing to your Trini friends & family abroad, make it these.

Presentation matters

When assembling your care package, presentation is key. Use festive-coloured boxes or baskets that reflect the holiday spirit. You can also decorate the package with ribbons, and perhaps even a little ornament or two, making it visually appealing.

Shipping tips

Sending a care package internationally can often involve unexpected delays. Here are a few tips to ensure a smooth delivery:

Plan ahead: Start gathering items early to allow ample time for packing and shipping.
Check customs regulations: Make sure that all items comply with customs regulations to avoid any issues during delivery.
Choose the right shipping method: Opt for a reliable service that provides tracking capabilities, so you can keep an eye on your package’s journey.

Conclusion

Creating a Trinidad care package is not just about sending products; it’s about sending love, memories and the spirit of togetherness. By including thoughtful items that celebrate Trini cuisine and culture, you can help your loved ones feel cherished and connected to home this Christmas. As you pack the culinary delights, remember that it’s the thought and care behind each item that truly makes it special, embodying the warmth, joy and tastes of the season.

Have we glaringly omitted anything that you think is a must-have for Trinbagonian expats? Let us know in the comments!

Delicious gluten-free twists on classic family favorites

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For many families, traditional recipes are the cornerstone of mealtime gatherings, passing down cherished flavours from one generation to the next. However, for those who follow a gluten-free diet, whether due to celiac disease, gluten sensitivity or personal preference, enjoying these classic dishes can sometimes be a challenge.

But fear not! With a little creativity and some smart ingredient swaps, you can recreate those beloved family favourites without compromising on taste or texture. Gluten is found in many everyday cereal grains; including wheat, barley and rye. Therefore, most bread and breakfast cereal products are off the menu. But did you know, gluten can also be found hiding in products such as soya sauce, ketchup, lager and even some ice creams?

In this blog post, we’ll explore some mouthwatering gluten-free twists on classic dishes that will keep everyone at the table, regardless of dietary restrictions, delighted and satisfied.

Pizza night

Who doesn’t love pizza night? To make a gluten-free version, start with a cauliflower or almond flour crust. These alternatives not only provide a delicious base but also add a nutritional boost. Top with your favourite sauce, a sprinkle of dairy-free or regular cheese and an array of veggies or meats. Bake until the crust is crispy and the cheese is bubbly, and you have a family-friendly meal that’s sure to become a new favourite tradition.

Comforting mac and cheese

Mac and cheese is the epitome of comfort food. To make a gluten-free version, use gluten-free pasta made from rice, quinoa or legumes. For the sauce, whisk together gluten-free flour or cornflour with milk and cheese until you reach that familiar creamy consistency. Bake it topped with breadcrumbs made from crushed gluten-free crackers or pretzels for a crunchy finish that will have everyone asking for seconds.

Finger-licking fried chicken

The key to a successful gluten-free fried chicken lies in the breading. Traditional recipes call for wheat flour, but there are many pre-made gluten-free flour blends available that work wonderfully for fried chicken and that can achieve a similar, if not better, crunch and taste. These often include a mix of rice flour, potato starch, tapioca starch and xanthan gum, which provide a light and crispy texture.

Perfect pancakes

Your weekend breakfast just got better with fluffy gluten-free pancakes. Use a blend of gluten-free flours such as oat, buckwheat or a pre-made gluten-free flour mix. Add baking powder, a sprinkle of sugar and your wet ingredients to create a batter that yields light and airy pancakes. Top with fresh berries, sliced bananas, maple syrup or a dollop of whipped cream for a breakfast treat that will start your day off just right.

Hearty shepherd’s pie

A hearty shepherd’s pie is the ultimate comfort dish – especially in autumn and winter. Replace traditional flour with a gluten-free thickener like cornstarch or arrowroot powder in your meat filling. Top with creamy mashed potatoes (made with gluten-free broth or milk) and bake until the top is golden and the filling is bubbling. This dish is a fantastic way to enjoy a filling, savoury meal without any gluten.

Crumbly chocolate chip cookies

No round-up of family favourites would be complete without cookies. Swap out the plain white flour for a gluten-free all-purpose blend in your cookie dough. Combine all the usual suspects like sugar, butter, eggs and vanilla, and fold in plenty of dark, milk or white chocolate chips. Bake until they’re just right – crispy on the edges and soft and chewy in the middle. These cookies will disappear as quickly as their traditional counterparts.

Gluten-free conclusion

Transitioning to a gluten-free diet doesn’t mean you have to say goodbye to the flavours and recipes that have brought your family joy over the years. With these delicious gluten-free twists on classic family favourites, you can continue to celebrate mealtime traditions while catering to everyone’s dietary needs. Experiment with different gluten-free ingredients and find the perfect substitutes that work for you and your family. Happy cooking, and may your gluten-free feasts be as memorable as they are delicious!

H is for Home Harbinger

Tag: food