Vegan people only eat food-based plants. They don’t eat foods coming from animals like meat, fishes, dairy products, eggs, etc. In their diet, they only have different kinds of veggies and fruits in it. And tahini can be included in their diet.
When you decided to be vegan, you have to fully understand their lifestyle. Your meals should be carefully planned for you to be able to get all the nutrients that your body needs. Commonly, when your diet is not carefully planned out, they would usually miss out essentials nutrients like vitamin B12, calcium, and iron.
Here’s a guideline to help you out about a balance vegan diet.
- Eat some beans, nuts, and pulses or any fruit and veggies that are rich in protein.
- For your dairy alternatives, you can have a bottle of soya milk and yogurts. Choose less sugary and sweet.
- Small portions of unsaturated oils and spreads.
- Five varieties of fruits and vegetables each day in your meal.
- Plenty of fluid intake. 10 or more glasses of water each day.
- As much as possible, choose wholegrain based meals. Pasta, bread, rice and other stary products should be wholegrain.
But if your vegan diet is high in fat, oils, salt, and sugar eat them in small amounts in a day.
Calcium is one of the important nutrient essentials vegans need to have in their diet. They get their calcium resources from variety of dishes, fruits, and veggies. These are brown and white bread, dried fruits, sesame seeds, tahini butter, tofus, soya beverages and yogurt, and pulses.
We all need iron for our red blood cell production, too. Though iron from meat consumption well though it contains less than veggies. Veggies are higher in iron content but our body absorbs less from them. How ironic! Iron-source foods are nuts, green leafy vegetables, wholemeal, and dried fruits.
Another essential vitamin that we need is vitamin B12. This helps our nervous system function well. B12 is natural in an animal products, but with vegies and fruits it’s quiet limited only.
Healthy fats are also what our body needs. Omega-3 fatty acids helps maintain our cardiac function in rhythm. It also prevents heart diseases from occurring. In meat, fish oil is rich in it. And since vegans can’t eat them, their substitutes are grapeseed oil, nuts, and soya-based foods.
We all know that tahini paste is made from fine ground sesame seeds. Sesame seeds are considered tiny super foods for the vegan people. Sesame seeds are a good source of multiple vitamins, and minerals which are essential for our body. It’s an all in one food. Sesame contains antioxidants for a glowing and healthy skin, minerals, vitamins E and Bs, has omega 3 and 6, and it’s rich in calcium and protein. No wonder it’s considered as “holy food” in middle-eastern cuisine due to its health benefits.
Vegans use tahini paste as their dip in their fresh veggies and finger foods; dressing for their fruits and vegetable salad; an ingredient of your pastry and pasta; and not your ordinary flavour of ice cream and cookie snacks.
All the essential nutrients vegan people need for their diet is found in one food, and that’s tahini. One or two tablespoon of tahini in every meal meets your body’s daily requirements of nutrients.
If you’re a vegan and you think your meal isn’t enough, grab a jar of tahini and scoop some to add in your meal. Sure thing it will completely satisfy what you and your body wants. That’s like hitting two birds with one stone!