People who are not familiar to veganism often say that the vegan diet is restrictive. But it is quite the opposite!

Once you start visiting your local health food store and getting some vegan cookbooks, you will soon become very familiar with the wide variety of foods that were not part of your previous diet.

We have shown you how to replace animal based products into vegan ones, but it doesn’t stop here. The vegan diet is more than just replacing products. It is about creating plant based meals which are very healthy, low in saturated fats, contain no cholesterol and are packed with vitamins, minerals and taste!

The key to a very healthy vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes.

Quinoa is referred to as a grain, although it is the seed of a leafy plant that is distantly related to spinach.

Quinoa is often called a “supergrain” because it is high in protein (it contains all amino acids), has more iron than any other grains and contains high levels of potassium and riboflavin, as well as other B vitamins (B6, niacin, thiamin). It is also a good source of magnesium, zinc, copper and manganese and has some folic acid. Quinoa is also high in fibre.

Quinoa, which originates from South America, is often referred to as the “gold of the Aztecs” as it sustained the ancient Incas and Aztecs and has been cultivated for more than 5,000 years.

Quinoa is more expensive than most grains, between 3 & 4€ for a pack of 250g. However, during cooking, it increases about 3 to 4 times in volume, so you don’t need to use a lot of quinoa to make a substantial meal.

Where to buy:

Any health food store, Most supermarkets (In the health food section).

Millet is a grain that has been grown for thousands of years throughout the world.

Millet is more nutritious than wheat or brown rice, in terms of B vitamins, copper and iron.
It also contains niacin, magnesium, potassium, phosphorus, vitamin E, lecithin and methionine.
Because it doesn't form acid when digesting, millet is easy to digest. Millet is also high in fibre.

Millet does not contain all amino acids (the amino acid lysine is missing) so its protein availability is enhanced when it is eaten with beans or other legumes, which are rich in lysine.

Millet is widely consumed in India, North Africa, China and Asia.

Where to buy:

Any health food store.

Buckwheat is not related to wheat, although the name indicates so. Also, it is not a grain but the fruit of a plant (from the same family as rhubarb).

Buckwheat contains all the amino acids to make a complete protein.
It is also high in iron, B vitamins, potassium, calcium, manganese, magnesium, phosphorus, copper and zinc.
Buckwheat is also high in fibre.

Where to buy:

Any health food store,

Bulgur is a form of wheat that has been cleaned, steamed, dried and then ground into grains of several sizes.

Bulgur is a whole grain, healthy and tasty alternative to brown rice and all grains cited above.

Bulgur is an excellent source of complex carbohydrates, fibre, protein, niacin and other important minerals.

Bulgur comes in 3 different types: coarse, medium and fine. The coarse grain is used like rice, the medium for cereal and the fine grain is used for tabouleh.

Where to buy:

Any health food store, Most supermarkets, Middle eastern shops.

Low in calories, fat free and rich in vitamins, fiber, essential minerals and important trace element, sea vegetables are an excellent addition to a healthy vegan diet.

There are different types of seaweed, and they mostly come as dried sheets or strips that need to be rehydrated in water. They have a salty flavour due to their high mineral content, and can be added to many meals once rehydrated, or they can be crumbled or shredded and used as a seasoning.

If you want quality, sea vegetables can be expensive (around €5 a pack of seaweed) but just a pinch of dehydrated seaweed is enough for a meal as the seaweed will largely expand, so the purchased pack will keep for a long time.

Do not consume too much sea vegetables are they are high in iodine (too much iodine can upset the hormonal balance).

Different types of sea vegetables:
Arame - Dulse - Kombu - Nori - Wakame, etc.

Where to buy:

Any health food store, Asian supermarkets,

Not to be confused with brussel sprouts!
A sprout is the in-between stage of a seed becoming a plant.

Why are sprouts considered superfood?
A sprout possesses all the energy, goodness and power that enables it to be transformed from a small seed to a big strong plant, and contains all the nutrient for the baby plant to grow.
It is then the best possible stage of the the plant for us to consume, as the nutritional value is at its highest.

It is very easy to grow sprouts at home. The only ingredients required are the seeds you are going to sprout, water and a container, transforming a little corner of your kitchen into a mini-garden.

Why should we eat Sprouts?

Sprouted seeds contain more nutrients than any other natural food known to man, As they are baby plants, they contain high concentrations of valuable enzymes, proteins, mineral substances, trace elements and natural vitamins, Sprouts also contain excellent fibre that is beneficial to the intestines and regulates the digestive process, Since they grow right up until the moment they are picked, practically no nutrients are lost.

Why to buy?

Most health food stores will store sprouts.