Mayonnaise can add zing to your food. A good vegan and healthy mayonnaise is not always at hand or easy to find. I tried to get one in Tenerife, no luck, only one thing to do: make it myself. I believe I have tried about 15 different recipes, below I share the 3 that turned out to be the best. Even they are healthy they do contain oil, so use the mayonnaise with that in mind.
1. Lemon Tahini Mayonnaise
Ingredients:
1/2 cup tahini
3 tablespoons lemon juice equal to 1 average sized lemon
2 garlic cloves, chopped
6 fresh dates, pitted
3/4 teaspoon sea salt
3/4 cup water
Instructions:
Place all of the ingredients in your blender and blend until creamy and smooth. If you have a high-speed blender one minute should be enough. If not, then maybe 5 minutes.
2. Silken Tofu Vegan Mayonnaise
Ingredients:
4 oz soft silken tofu
2 tsp fresh lemon juice
2 tsp Dijon mustard
1 cup olive oil – or walnut or avocado oil
Salt, your favorite and your taste
Instructions:
Put tofu, lemon juice and mustard in a blender or use a wand blender for about 30 seconds or until the tofu is smooth.
While blending, slowly add in the oil until dense and the mixture thickens. Add the salt and blend.
Taste and adjust seasoning to your taste
3. Tofu-Cashew Mayonnaise
This recipe makes 2 cups or half a litre of mayonnaise. If you’re not likely to use that much within two or three weeks, then make a half batch only.
Ingredients
12.3 ounce / 350 g firm silken tofu
1/2 cup / 2 ounces /1 dl raw cashews
3 tablespoons lemon juice
1 teaspoon prepared mustard, any variety
salt to taste
Instructions:
Drain water from tofu and place it and all other ingredients in a high-speed blender. Blend at highest speed until light and creamy. Add salt to taste and blend again. Seal tightly and keep refrigerated. Stir before each use.
To make this in a food processor or regular blender, soak the cashews for 12 hours and process until smooth.
Whether you have recently made your choice and decided to switch to veganism or you have been living as a vegan, there are few essentials to keep in mind, ensure that your body is getting the benefits of the diet. To help with, it is important that you follow some basic tips and keep some essential foods in your pantry.
Important items to keep in your pantry:
Dried beans and lentils are high in minerals, fibres and proteins, which is all that your body needs. They are also healthy, cheap and easy to prepare. If you are concerned about the time it takes to prepare them you can cook them in large batches and freeze them.
Quinoa: one of the only plant-based whole proteins and it is very good for you. Use it in place of rice or with salads and soups.
Nuts and seeds such as peanuts, almonds, walnuts, sesame seeds and pumpkin seeds are a great source of protein, iron and essential fatty acids that your body needs.
Dried fruits are high in fibre and antioxidants and make for a perfect snack especially for sugar cravings. They are also a high source of iron an important mineral that is missing in a vegan diet.
Spices are what make your food tasty and unique. Legumes, soy products and vegetables can be cooked and flavoured in so many different ways so you are not eating the same food all the time. Spices also have various health benefits.
Nutritional yeast is often used a cheese replacement in many vegan dishes. It is also packed with vitamins, amino acids and other essential nutrients.
Canned sauces make the perfect solution when you want a quick meal on the go, open heat and add to pasta.
Additional tips:
Cook for yourself; there are many easy available online classes for free and it is never too late to learn
Avoid processed foods: especially those that contain a high level of chemicals
Understand the nutrients you might be lacking and take supplements when you need to, especially for vitamins D and B12.
Know the different protein combinations and make sure you include them in your meals.
Talk to other vegans who might be able to give more tips about the recent new products and update your recipe lists.
Make your own snacks and granola, pack it with nuts, seeds and fruits and avoid the use of sugar.
People choose to go vegan for multiple reasons. Yet just like any change of diet, it works only if and when the diet is done right. While many people can live a lifetime without eating animal products, it is a fact that there are some serious well being concerns associated with not eating animal products that should be aware of. Below are tips to help you making a healthy switch to a vegan diet.
Common vegan health risks
Low iron. It is not uncommon for people on a plant-based diet to suffer from an iron deficit and even from anemia, which could cause fatigue and other associated problems. The good news is that there are many foods that could boost your iron intake. Those include red kidney beans, spinach in a raw form and various nuts such as cashews, peanuts and almonds. Make sure you include them in your diet.
Low calcium. Calcium is essential for bones, nails and teeth growth and is mostly present in animal products such as milk and eggs. A low level of calcium could decrease your bone density and put you at a higher chance of getting arthritis and other harmful diseases. You can address this problem by buying fortified vegan items such soy milk and tofu and capitalizing on natural sources of calcium such as almonds, tahini and collard greens.
Whole proteins. Unlike animal products, very few vegan ingredients contain the eight essential amino acids that your body needs for proper growth. This means that you often run the risk of not getting enough protein combination intake which can be harmful to your body. The best way to ensure you are getting the most doses of protein is to find the right combinations of foods and cook based on that.
Take the right supplements
Dr. Joel Fuhrman points out six nutrients that vegans should supplement to stay in optimal health. Find out those supplements in the video below:
General tips for a healthy transition to veganism:
Get informed before you make the diet switch. There are many resources available online for free to help you know the risks and address them.
Check with your doctor before switching diets to make sure your body can support it.
If you doubt that you are getting enough nutrients, try vitamin and mineral supplementAvoid processed foods and make sure the large portion of your diet includes wholesome ingredients with a lot of benefit.
Cook for yourself and talk to other vegans to get easy fully nutritious recipes.
