The Vegan Society has published this vegan visual nutrition guide: https://www.vegansociety.com/sites/default/files/uploads/downloads/The Vegan Eatwell Guide_2.pdfHello all
I am new to vegan. Have been on a diet and lost more than 15 kg.
Got rid of 5 food groups that I am allergic to.
Saw The Game Changers and Seaspircy and Conspiracy - realised that I was nearly there.
Can anyone direct me a thread that already discusses the mix of vegetable protein sources to cover all bases as such.
Understand from reading this forum that B12 is needed as a supplement regardless of the votable mix you consume - is this correct.
Thank you in advance.
The Vegan Society recommends that vegans supplement with vitamin B12, vitamin D, iodine, and selenium. They sell a very low-cost supplement that includes these nutrients: VEG 1 Vegan Supplements
If you need to avoid soy, gluten, and rice, then maybe traditional Mexican and South American cuisine would be enjoyable/suitable. Traditionally (before the arrival of Europeans), these cuisines contained no soybeans, no wheat, and no rice. Instead, they were based around beans, corn, and potatoes.
Some traditional Central and Southern African dishes are based around beans and starchy root vegetables.
Beans and lentils can be made into tacos, burritos, soups, and stews. No need to get complicated. A simple soup of lentils, potatoes, kale, and sauce can be very satisfying - in fact, this soup has a name: Portuguese "caldo verde". A bowl of pinto beans, corn, salsa, and avocado chunks is also very good.
Corn is available fresh, and also as tortillas and polenta (Italian cornmeal, which can be sliced/fried, or boiled with water to make porridge). Corn is also available in noodle form, though this is less common. Corn bread is popular, but many store-bought brands also contain wheat.
Russet (brown-skin) potatoes are popular for baking, but the various "waxy" potatoes (yellow- or red-skinned) are better for boiling. Potatoes can be good with ketchup, salsa, or (vegan) steak sauce. They can be thinly sliced and quickly baked in a toaster oven. You can pierce the skins with a fork, and cook them right in the microwave oven.
Vegan non-soy/wheat sauces include hummus (watch for soybean oil), mustard, red pepper sauce, salsa, marinara sauce, vinegars (including balsamic and wine), plus the wide range of purpose-made vegan sauces.
It sounds like you can eat any fruit or vegetable, which is good.