Let’s talk supplements!
A plant- based diet is naturally very high in micronutrients. Meaning, as long as you are eating enough (just eating till you are intuitively full), you are covered on almost all micronutrients.
Unlike fad diet trends or calorically restrictive diet’s, a plant- based diet is naturally high in vitamins and minerals but low in calories. Thus, you can eat without counting calories and still maintain an optimal body weight!
But what about vitamin B12 and D3?
B12: Vitamin B12 is not made by animals or humans. It is made by the bacteria living on Earth (soil/ mud/ sand). Human’s were never designed to spend so much time indoors. We were made to run barefoot, play in the sand, indulge in activities like gardening etc. Unfortunately, we run to wash our hands if we touch a little bit of soil even by mistake.
If you are an 80’s kid (like me), we still had some exposure to Earth growing up. We absorbed some B12 through our skin and never needed a supplement. But with most of our lifestyles now, we do not have any exposure and need to depend on a supplement. B12 deficiency is a ‘first world problem’ and not really a ‘vegan problem’. Here are some signs to know you might be deficient in B12:
So which supplement should I take?
Speak to your physician about the same. You do not need more than 50 mcg a day and will be able to find a good brand off- the- counter in any medical store. If you are looking for food sources though, fortified foods might have some B12. Watch this video to understand more:
What about Vitamin D3 then?
The sunshine vitamin! Are yourself, are you getting enough sunlight? A minimum of 20 minutes of sunlight per day with 80% of your body exposed is the ideal amount. If you are getting this, then chances also are that you are exposing yourself to the harmful UV rays of the sun which have been linked to skin diseases.
Ideally, take a D3 supplement or include foods fortified in D3. Your supplement dose will depend on your current levels. It is best to get yourself tested for the same or talk to your physician about the right supplement.
For most people, 2500 iU per day is sufficient. Plant- based wellness brand Unived has one supplement for both B12 and D3 that you can check if you like. However, you will find some good brands at your nearest medical store.
Ok, what about multivitamins?
I am very against taking a multivitamin supplement because there have been studies correlating the risk of multivitamins to cancer and reduced longevity. Even studies for multivitamins show only marginal to no long term effects on health.
Vitamins do not act individually in our body but together as a ‘WHOLE’. There co- depend on each other and taking a synthetic form of one single vitamin (unless absolutely necessary) often times causes more havoc in the body than do benefit.
Grocery list for 11th and 12th Jan.
Green Smoothie (Click for recipe).
Chickpea Pulao
(Recipe courtesy: https://loveisinmytummy.com/)
INGREDIENTS
Ingredients:
4 green cardamom pods
5 whole cloves
a small stick of whole cinnamon
1 star anise
1 large bay leaf
1/8 tsp black cumin/Kala Jeera seeds
1/2 medium red onion (1 c), finely sliced
1" ginger, grated/minced finely
2 large cloves of garlic, grated/minced finely
1 c cauliflower florets
1 c mixed veggies (I love carrots, beans and sweet corn)
1 medium potato (1 c), chopped in bite sized 1.5" chunks
1 1/2 c cooked chickpeas (One 15 oz can, drained and rinsed)
1 1/2 c Basmati Rice
3 c water
1 tsp salt, to taste
INSTRUCTIONS
Wash and rinse the Basmati rice until the water isn't cloudy. Drain and set aside.
Bring a pan to medium heat with a few drops of oil. Once the oil is hot, add all the whole spices: cardamom, cloves, cinnamon, star anise, bay leaf and black cumin.
Once the spices start spluttering, add the sliced onions (1 c), grated ginger and garlic. Saute with a pinch of salt and keep stirring until the onions soften and become translucent and the ginger and garlic turn fragrant.
Add the chopped potatoes, cover and cook until it's partially cooked.
Add the other veggies, semi- cooked chickpeas, washed basmati rice, and saute for a minute or two until all the extra water evaporates and the oil gets a chance to coat everything evenly.
Add 3 c water, turn heat to high, cover and let come to a rolling boil.
Once the water is boiling, turn down heat to the lowest setting (I usually turn the knob lower than the lowest setting until the flame is just barely there). Set the timer for 15 minutes.
Once the 15 minutes are up, turn off the heat and let it rest for 2 minutes.
Fluff up the rice carefully and optionally pour over the crispy topping of fried onions, cashews and raisins. Add chopped cilantro and mint too.
Serve hot with a side of hot tomato soup.
Mung Daal Chilla
(Recipe courtesy: https://www.foodfitnessbeautyandmore.com/)
Ingredients
1 cup Whole Green Moong Dal
1 inch piece ginger
2 green chilies
Chopped onions, cilantro and green chilies as toppings(optional)
Salt as per taste
Oil for browning the dosas
Water as needed for grinding moong
Instructions
Wash and soak the Green Moong dal overnight
Grind with ginger and green chilies, adding just enough water to make a smooth but thick batter
Add salt and enough water(if needed) to make it into a spreadable consistency
Heat a pan/tava and spread like a pancake
Sprinkle chopped onions, cilantro and chilies(optional). I also love adding grated carrots to get some veggies in.
Put a few drops of oil and let the dosa brown on both sides.
Serve with Coconut, Green or Tomato Onion Chatni.
Energy Balls
(Recipe courtesy: https://simpleveganblog.com/)
Ingredients
1 cup walnuts (140 g).
1 1/2 cup Medjool dates (300 g).
2 tbsp unsweetened cocoa powder.
1 tbsp peanut butter.
Instructions
Place the walnuts in a food processor or a powerful blender and blend until they have a crumbly texture.
Add the dates, cocoa powder, and peanut butter, and blend again.
Make the balls with your hands. I made 18 of them.
Serve them with a glass of plant milk, such as oat milk, soy milk, and cashew milk, among others. You can also make add this milk to chai or coffee.
Don’t forget about our live session on Sunday! Zoom link has been shared with you in the previous mail. Do reply back here if you did not get the zoom link earlier.
Google ‘Roshni Sanghvi recipes’ for more plant- based recipes.
All the very best :)