But What Do You Eat..........?

But What Do You Eat? If I had a £1 for every time someone asked me this when I mention I am vegan I would be queen of the world - as I don't and I am not (damn it!) back to work I go.....

There is actually 2 answers to this question, the first is simple -

'Erm... food?!' *rolls eyes and bites tongue*

And the second, less sarcastic -

 'Anything except meat or diary' *smiles nicely*

This is swiftly followed by a sudden interest into which essential nutrients I MUST be deficient in. So as knowledge is power and I love to ramble, grab a coffee, get comfy - here is what I (well all vegans) eat.....

 Calcium

•fortified soya, rice and oat drinks

 •calcium-set tofu

•sesame seeds and tahini

•pulses

•brown and white bread (in the UK calcium is added to white and brown flour by law)

•dried fruit such as raisins, prunes, figs and dried apricots

Vitamin D 

•exposure to summer sunshine

•fortified fat spreads, breakfast cereals and soya drinks (with vitamin D added)

Iron

•pulses

•wholemeal bread and flour

•breakfast cereals fortified with iron

•dark-green leafy vegetables such as watercress, broccoli and spring greens

•nuts

•dried fruits such as apricots, prunes and figs

Vitamin B12

•breakfast cereals fortified with B12

•soya drinks fortified with vitamin B12

•yeast extract such as Marmite, which is fortified with vitamin B12

Omega-3 fatty acids

•flaxseed (linseed) oil

•rapeseed oil

•soya oil and soya-based foods, such as tofu

•walnuts

So that’s that covered, now add to that as much fruit, veg and carbs as you fancy (gluten free for me) in any order / combination you fancy - et voila! A balanced vegan diet and the answer to the mystery of what vegans eat....