Staple raw vegan foods, herbs & other (what works for me, now)




 

Staple raw vegan foods, herbs & other (my opinion)In this post I list raw vegan foods and herbs which you can use as staples. Plus those that I think beneficial to have frequently.

Yes, you don’t need to have a rainforest in front of you to be able to sustain yourself on on this diet. Nor you need to be living in a warm country or be rich.

All is up to you. You can eat whatever you like or have available to you. Of course given (as much as possible) that your food is grown using Earth-friendly practices, non-GMO, properly prepared, and not poisonous/harmful. Having said that, there are some foods that I think are wonderful to have regularly.

In the last 2 years, for example, the below foods & herbs help me stay satiated, energized, warm, and avoid common deficiencies. Treat the below as suggestions. You may need to adjust them for yourself depending on where you live, your age, your gender, etc. Just want to remind you one thing. I live in Calgary (Canada), and it gets as cold as -40°C in winter here.

I might expand or add more items to this post in the future.

In point form I’ll state the main reason(s) why I include this or that particular food/herb. If you have any doubts, give me a shout.

Remember that grains, nuts, and seeds need to soaked or sprouted. Most grains also need to be fermented to  increase their nutrient number, decrease their anti-nuntrients number, improve digestibility & availability, and so much more.

And also, most importantly, bear in mind, that 90% of the time excellent digestion = excellent health! Whereas fermented foods are experts at healing and nourishing your entire digestive system.

 

 

Grains & pseudograins

 

teff. Keeps you full. Provides a good amount of protein. As well as all 9 essential amino acids.

♣ brown rice, flax, naked oats, coconut meat, tigernuts, kaniwa, rye. Keep you full. To prepare them, check this quick post.

♣ buckwheat. Contains a highly digestible protein. Plus it’s a complete protein (all essential amino acids you need).

 

 

Fruits

 

♣ Bananas. Green ones to arrest hunger (high in resistant starch). Ripe – for quick snacks and smoothies. Frozen ones – in case you have nothing raw to eat you can feast on them.

♣ Lemons. Enhance the flavor of salads. Besides, the freshly squeezed lemon juice in warm water is a good way to wake up.

 

 

Veggies, greens & tubers

 

♣  Beets. High in iron. Plus blended beets (with a little bit of fat) is virtually an instantaneous way to energize your mind and body.

♣  Celery (celeriac), tomato. Enrich the flavor of meals. You can use these instead of salt. Also, simply having them plain after exercise replenishes electrolytes.

♣ Sweet potato, pumpkin (including pumpkin peels). Two of the best sources of beta-carotene. If you are in decent health some beta-carotene will be converted to vitamin A.

♣  Any greens (including leafy greens). Improve your energy levels, minimize deficiencies, smoothen digestion. I also noticed that blended greens before meals reduce hunger.

 

 

Nuts & seeds

 

♣ Flax seeds, walnuts, hemp seeds. Source of ALA omega-3 fatty acids. If you are healthy ALAs will be converted to vital EPA and DHA omega-3 fatty acids. For vegans, EPA and DHA omega-3 fatty acids are slightly harder to obtain as they are only found in animal products and some seaweed. I still need to write about these fats.

 

 

Herbs

 

♣  Cayenne pepper (or any other hot pepper you like). Adds a stimulatory note to your foods. Especially useful if you exclude or limit stimulants like garlic, onion, and caffeine. It also improves digestion, and warms you up.

♣  Ginger. Promotes a smooth digestion plus a quick way to warm yourself from inside out.

Turmeric. A relative of ginger. A king of herbs. Your medicine cabinet # 1.

A proven anti-inflammatory agent, painkiller, and powerful antioxidant. Boosts digestion, builds a strong immunity, reduces cavities, and SO much more. India is smart.

♣ Holy basil. A queen of herbs. Your medicine cabinet # 2.

Combats stress, fights cancer and radiation in the body. As well as protects liver and heart, antibacterial, takes care of oral health, and the list goes on and on (I’ll be making a post on it).

 

 

Oil

 

♣  Coconut oil. Ideally, it’s better to get fats from whole foods like seeds and nuts. So, aim at consuming as little oils as possible.

However because coconut oil is easy on your digestion and some cultures literally exist on coconuts (and, hence they consume lots of coconut oil), I think it’s more than okay to have it on the regular basis. Fills you up, improves digestion, speeds up metabolism. What else? See here.

 

 

Others

 

♣ Mushrooms. Some like shiitake are a source of vitamin B12. While those grown in the Sun like Portabella contain vitamin D. On top of that, all mushrooms have a satisfying spongy texture. Vitamin B12 and vitamin D are common deficiencies in vegans (and in non-vegans too).

♣ Apple cider vinegar. Use it for fermenting and sprouting. Amazing to have in the morning in warm water. Also, try to drink a few tablespoons of apple cider vinegar with warm before your next meal – works well at shrinking hunger.

♣  Seaweed. Some varieties of nori are a source of vitamin B12. Other seaweed like spirulina and wakame contain vegan DHA and EPA omega-3 fatty acids. All seaweeds are rich in minerals (including iodine), so beneficial if you are falling behind with your greens, avoid salt, or need to replenish your electrolytes.

 

 

Non-plant products

 

♣  Organic raw egg yolks. Yolks are a source of vitamin B12. I take these during winter. Honestly, to become low in vitamin B12 it may take months and even years. On the other hand, it’s probably the most dangerous deficiency of all. Not only vegans can be low on this vitamin, by the way.

♣  Fermented cod liver oil & butter oil blend. Provides vitamins A, D, and K2. I take it primarily for my eyesight (I have a moderate nearsightedness) and teeth. I don’t take the blend at the moment but need to come back. Some vegans may fall short on vitamin A and K2. You also may become low on vitamin D if you live in a cold/cool climate. Learn  more about the blend here.

♣  Ground eggshell powder. Takes care of any essential minerals you may miss or not get enough from foods. Like iron and calcium. A very good availability (1)! I take it all year round.

 

 

 

If the above suggestions made a ton of difference in your endeavors it will be awesome to hear from you!

And, as always, any doubts or suggestions, don’t hesitate.

 

 

 


 

Main references:

1. https://www.ncbi.nlm.nih.gov/pubmed/15018022

 

 

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