vegan – Offspring Magazine

Being vegan doesn’t mean you have to miss out on calcium-rich foods or rely solely on supplements to get by.

It’s a common misconception that dairy is one of the only viable sources of calcium, in fact there are a wide range of sources that vegans – and lactose intolerant people – can make the most of to maintain a balanced diet.

However, calcium deficiency is a significant issue affecting people of all ages. Experts recommend adults obtain 1000 milligrams of calcium a day, but a PubMed journal study found that 69% of male young adult and 83% of female young adult participants failed to meet the Estimated Average Requirement (EAR) of calcium, and this number was even higher in the adolescent age group, with 95% of female participants not meeting the EAR.

Those lacking the mineral are at a dangerous risk of bone loss and brittleness, and more significantly, developing osteoporosis. The Australian Bureau of Statistics found that 20% of people aged over 75 had the condition in 2018, and it’s women who are at the most risk, coming in at a 19% higher incidence than men in this age group.

Calcium deficiency can lead to severe fractures

As they say, prevention is better than cure. One of the best steps to take is to ensure you’re getting all the necessary vitamins and minerals, calcium being one of the most important. Vegans may have less choices at the supermarket, but that doesn’t mean they have to miss out on this essential mineral.

Here are some of the best options to stock up on:

Leafy greens

Although some greens like spinach contain a higher number of oxalates – which bind nutrients and prevent absorption – kale, broccoli and bok choy can be more bioavailable options. One cup of cooked kale contains 268 milligrams calcium, similar to a cup of dairy milk.

Almonds

Almonds offer 246 milligrams of calcium per cup – of course, people aren’t likely to consume a whole cup, as such this is a good choice to add a boost of the mineral, but not relying on them alone. Pistachios are also a great option, and they have less oxalates, meaning the calcium will be better absorbed.

Sauerkraut

This is already a nutritional powerhouse, known for its high vitamin K content and probiotics. While less well-known, its calcium content is nothing to brush off. Coming in at 43 milligrams per cup, this fermented dish may be lower in calcium than some of the other foods on this list, but it is still a bone-strengthening powerhouse due to its vitamin K2 content and adding a little to your diet is a great way to stave off osteoporosis.

Plant-based milk

While many prefer to get their calcium naturally occurring in their food – such as in broccoli or cheese – there’s nothing wrong with including synthetic calcium in your diet and it can be a beneficial way to meet the daily requirements.

Many plant-based milks have calcium fortified into them, and this is still a great way to help reach that thousand milligram goal. Some of these milks also have the added benefits of other vital vitamins like B12 and vitamin D being fortified into them. Oat, almond, rice and soy milk are some of the many choices available, but make sure to check the nutritional profile on the back – some brands have more calcium than others.

Tofu

Tofu can be a great source of calcium, but be aware than not all brands are built the same. Some offer drastically higher amounts than others and this depends on the method and ingredients with which the tofu was set. If calcium sulfate is used for this process, then it will certainly pack a healthy dose of calcium into a meal, with some coming in at 350 milligrams in a serve – making it the greatest source on this list.

Including multiple sources of calcium is reported to be the best way to meet the daily requirements. As such, to ensure a balanced diet, try to avoid relying on loading up on one source of calcium to meet the recommended intake.

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FOOD & NUTRITION

Three tasty and vegan-friendly recipes for your child’s lunchbox!

By N/A August 9, 2019

Choosing healthy and tasty options for your kid’s lunchboxes is often more difficult than it sounds. Find some inspiration in these three recipes!

CHICKPEA SWEETCORN BURGER PATTIES.
Recipe makes 5 patties.

Ingredients:

1 peeled sweet potato cut into chunks, then steamed
200g (1 cup) fresh (or well-drained) corn kernels OR 1 cup frozen kernels, thawed
250g (1.5 cups) cooked or tinned chickpeas, rinsed and
drained well
2tbs olive or rice bran oil
1 peeled white onion, finely diced
1 peeled and crushed garlic clove
3tbs millet or quinoa flakes
3tbs washed parsley, finely chopped
1/2tsp ground cumin
1/2tsp paprika
1/4tsp ground turmeric
1tsp salt or to taste
1/2tsp ground black pepper
2tbs ground flaxseeds + 6tbs water

Method:

1. Preheat the oven to 180 degrees C and line a baking tray with baking paper.

2. Place the cooked sweet potato in a food processor with the well-drained and dried corn and chickpeas.

3. Blend until the mixture is smooth – with some chunky bits left for texture – and well combined. Keep in the food processor.

4. Heat some of the oil in a saucepan and sauté the onions and garlic for a few minutes until the onions are translucent.

5. Remove from the heat and allow to cool slightly, then add the onions and garlic to the chickpea mixture and pulse briefly in the food processor.

6. Transfer the mixture to a large bowl, add the millet/quinoa flakes, parsley, cumin, paprika, turmeric, salt and pepper and mix well. In a small bowl, whisk the ground flaxseed with the water. Then, using your hands, incorporate the flaxseed mixture into the chickpea mixture until fully combined.

7. Shape everything into 5 evenly sized patties and place on a prepared lined baking sheet. Heat the remaining oil in a large frying pan and then pan fry each patty for 2-3 minutes on each side. Once done, transfer the patties back to the lined baking sheet and bake for 25- 30 minutes, or until cooked through.

VEGAN CASHEW CACAO BLISS BALLS:

Ingredients:

1 cup of raw cashews
8 pitted dates
2 tablespoons raw cacao powder
1 teaspoon of vanilla extract
1/2 cup of shredded unsweetened coconut
2 teaspoons agave syrup

Method:

1. Add cashews, dates, cacao powder and vanilla to a food processor and blend.

2. While blending add the agave syrup.

3. Form the mixture into small balls and then roll them in a bowl with the coconut until coated.

4. Place in fridge until balls are hardened.

VEGAN PROTEIN MUFFINS:
Recipe makes 10-11 muffins.

Ingredients:

2 flax eggs (2 Tbsps ground flaxseed + 5 Tbsps water)
1 1/4 cup dairy-free yoghurt, unsweetened (soy can be used)
2 medium (very ripe) bananas
2 cups GF rolled oats
1/3 cup vanilla flavoured protein powder Nutritional Booster
1/4 cup pure maple syrup
1 teaspoon vanilla extract
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
Your favourite topping such as berries, granola, vegan chocolate chips, chopped nuts, seeds, dried fruit, rolled oats, crushed cookies

Method:

1. Preheat oven to 200 degrees C.

2. Lightly grease each slot of a standard muffin tin. Use paper liners to keep the recipe oil-free.

3. Prepare flax eggs in a small bowl, by mixing together the ground flax and water.

4. Set aside about 10 minutes. It will thicken up and become gel-like.

5. When the flax eggs are ready, add all the ingredients
(except the toppings) into a high-powered blender or food processor.

6. Blend until smooth, about 1-2 minutes. Scrape down sides as needed.

7. Pour mixture into each slot about 3/4 of the way full.

8. Sprinkle each one with your kids’ favourite toppings. Don’t press the toppings into the batter. It may yield a flatter muffin.

9. Bake for 15-18 minutes, until lightly golden brown.

10. Insert a toothpick in the middle of a muffin or two. If it comes out mostly clean, they are cooked.

11. Let muffins cool for 10 minutes in the pan before transferring them to a cooling rack, then cool for another 10-15 minutes.

12. It is normal if the muffins might flatten out a little bit

To avoid the liner sticking to the muffin, let them completely cool before enjoying. If not using liners, gently pop out each muffin with a butter knife.

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FOOD & NUTRITION

Back to our roots: eating for a healthy gut and mind

By N/A August 9, 2019

Veganism is a hotly contested diet and way of life. Many argue that the absence of dairy and meat from a child’s diet is a recipe for disaster, however, science has continually proven the health benefits of a balanced and well-planned vegan diet.

Fad diets have come and gone but veganism continues to take over the world as scientific evidence behind the health trend has changed the eating habits of millions of people. To be vegan is to maintain a diet without the consumption of animal products. This means no meat, dairy, cheese or eggs. For those who have enjoyed an omnivorous diet throughout their life, eating cake and a hearty steak without a care, this diet may seem extreme and overwhelming.

Why should I eat vegan?
A well-balanced vegan diet has shown to provide health benefits, such as the reduced risk of chronic diseases associated with high-sugar and high-preservative diets. This includes:

Obesity
Coronary artery disease (damage or disease to the heart’s
major blood vessels)
Type 2 diabetes
Hypertension (high blood pressure)
Some types of cancer, specifically bowel cancer which can be
caused by a high consumption of red or processed meat.

How?
The livestock industry produces 60 per cent of greenhouse gas emissions in farming, not to mention the global acidification of ocean water, and the impacts of eutrophication which is the build up of nutrients in water bodies that destroys wildlife.

Researchers estimated a vegan world would produce 49 per cent less greenhouse gas emissions from food, 50 per cent less acidification, and would reduce water use by 19 per cent.

Oxford University researcher Joseph Poore says that going vegan “is probably the single biggest way to reduce your impact on planet Earth.”

NEED TO KNOW!
Ensure a balanced diet so that children still receive adequate amounts of vitamin D, calcium, iron and vitamin B12. Vitamin B12 is hard to find in a vegan diet so a B12 supplement is recommended.

Can we get all the same nutrients on a vegan diet?
Yes, of course! However, it is recommended that vegans eat legumes and nuts every day to ensure enough daily nutrient intake.

Iron in a vegan diet is surprisingly, not hard to come by. The best sources of iron include cereals fortified with iron such as Weet-Bix and All-Bran, legumes, tofu, green leafy vegetables such as spinach and dried fruits. The most crucial times for a child raised on a vegan diet is under the age of five, and when girls hit puberty as that is when iron levels drop.

Zinc allows for the development of our immune system and so
they are vital in a healthy vegan diet. Zinc is commonly found in
nuts, miso, tofu, legumes and wholegrain foods. A lack of zinc can
make your child more susceptible to disease and illness.

Calcium is needed for a child to build strong bones and teeth.
It can be found in cereals fortified with calcium including Corn
Flakes and Raisin Bran, soymilk, Asian green vegetables, almonds
and Brazil nuts.

Protein is important for building bones, muscles, repairing
skin and blood. It is found in tofu, tempeh, lentils, chickpeas,
seeds, oats, soymilk and vegetables such as peas, sweet potatoes,
broccoli, potatoes and asparagus.

What goes into my child’s vegan lunchbox?
Dietitian Amber Sewell-Green, who specialises in plant-based
nutrition, suggests:

Wholegrain wraps with fillings such as hummus, avocado, tofu
or tempeh
Lentil or quinoa salads
Enchiladas with beany fillings
Homemade bliss balls
Homemade popcorn
Snack packs of crunchy fava beans.

While ensuring your child is attaining the necessary vitamins and nutrients that are essential for their healthy development, a vegan diet can be cleansing and even strengthening for a growing child. As a diet that separates itself from preserved meats and cheeses, a vegan diet can reduce the chances of several life-threatening illnesses while also having a positive impact on the environment.

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