Archives For Vegan Nutrition

When wanting to make drastic lifestyle changes such as becoming vegan, one of the first questions asked is, “but is it affordable”?  There is a great misconception that being vegan, especially in a family context, is extremely expensive when the exact opposite is true. It isn’t cheap living in Ireland according to The Irish Times, making it a necessity to save wherever you can. Going vegan can cut down on your monthly grocery bill significantly, especially considering that you will pay an average of €9.00 for chicken per kg compared to €1.14 for potatoes.  If you have wanted to change to a vegan lifestyle but fear the costs attached to it, don’t despair. There are a number of easy-to-follow guidelines, such as the following, that will enable you and your family to effortlessly conform to a vegan lifestyle on a budget.

Buy in bulk

You might be surprised at how much money you can save by buying in bulk. Most grocery stores and fresh produce markets have a bulk section where you can pick up larger quantities of your favorite ingredients at reduced prices. There are a number of dried, packaged ingredients such as pasta, beans, lentils and even flour that you can readily buy in bulk and simply pop unopened into your fridge to preserve. If your local market has a special on any fruit or vegetables that you and your family use on a regular basis you should definitely buy in bulk as most can be processed to an extent to preserve their lifespan. Most vegetables can either be chopped and frozen directly or precooked and then frozen for later use. When buying in bulk it is important to take note of expiry dates as you do not want your bulk purchases to spoil before you can use them.


Grow your own vegetables and make your own food

It may seem overly ambitious to grow your own food but nothing prevents you from planting an herb garden or filling a few planters with cabbage, kale and cherry tomatoes. You can start as small as you want and, should you wish, continuously expand until you are almost entirely self-sufficient. Buying prepackaged food is always going to end up costing more than making it yourself if you have a large family to feed. You have the added advantage of knowing exactly what is in your food when you make it yourself as opposed to always having to be somewhat cautious when eating at a restaurant or buying takeout. Even if you do want to treat yourself with takeout, you are bound to pay a lot less for a vegan option. A typical takeaway dinner kebab will cost you €2.76 while a vegan takeaway falafel wrap will only set you back €2.48.

Compare prices

Always be on the lookout for advertised specials and compare the prices of a number of grocery stores, even though it may be time-consuming.  Small, specialty locally-owned stores are often cheaper than big chain stores and may also offer a discount to regular customers. Join the social media pages of your local stores as they often post unique specials that aren’t advertised in the printed media.  The best time to hunt for bargains is mid-month when stores try to up their sales so be sure to keep your eye out for any flyers or newspaper adverts promoting in-store specials.

Going vegan may turn out to be the best gift you can bestow upon your family in terms of their health and well-being. You will not only find yourself feeling invigorated and less prone to illness but will also be astonished at how much money you are saving once you cut animal products out of your diet.

Unfortunately there are quite a few reasons a lot of people return to eating fish and  making cheese sandwiches.We do still live in a non vegan world, so sometimes we need a bit of support in order to keep going.

I respect everyone’s choice, but at the same time I want to help anyone who is struggling to stay vegan or is still “flirting” with the vegan lifestyle. I have been vegan for almost 3 years now and in this short list I simply want to share with you what has worked for me in a hope, that this will help you, too.

In my mind and heart living vegan is a step towards less suffering and more abundance and as a bonus I get to feel well. Regardless of what you eat my goal is to help you enjoy vegan food daily and I want to support you every step of the way. 

1.Eat Variety of fruits and vegetables You have all read the expression, that eating chips and drinking Diet Coke is vegan. To me this example is quite extreme, but no matter on what stage of your journey you are,  remember, that variety is the spice of life. Eat lots of fresh leafy greens, which are full with minerals, vitamins and essential amino acids. Combine them with Vitamin C from fresh lemon juice, tomatoes or red peppers to absorb the iron. Eat sesame seeds for calcium, flax seeds for Omega 3. Eat a rainbow. Do your best to expand your shopping list and try fruits and vegetables that you haven’t had before. Try different cooking techniques. Keep it real and use convenient food when needed. There are plenty of ready made vegan chesses and burgers, that will satisfy you.Eating textures and flavours, that you love will give you a sense of comfort as well. 


2.Choose a  vegan B12 supplement. There are endless discussion on Vitamin B12 and if you are unsure your best action is to get yourself tested. Remember Vitamin B12 comes from bacteria, not from plants or animal foods. It is simply a bacteria , that is present in the soil, but most people are deficient in it because most animals are artificially fed and get no fresh food at all. As for vegans, according to the research by Dr.Jack Noris and other respected vegan dietitians Vitamin B12 supplement must be taken by vegans and also by anyone over the age of 50.It only takes a few clicks to find a discount or a coupon code online. If you buy your Vitamin B12 online you can get it from and use a discount coupon code BNM714 With this coupon you will get $10 off your first order. 



3.Eat legumes. When it comes to protein and long lasting energy beans and lentils are superheroes. Protein is made by amino acids, which are the building blocks of any kind of protein. Your body needs amino acids and all the legumes are packed with them It is extremely easy to meet your protein needs on a vegan diet.The most amazing thing about legumes is that they are so versatile and also very cheap to buy. You can use them in salads, curries, stews, make lovely dips with them or roast them with some nice spices and enjoy them that way. 


4.Get enough fat. You can very easily eat less than the recommnded essential omega 3 fat if you eliminate all nuts and seeds from your diet. Eating nuts and seeds daily is an essential part of staying healthy when you are vegan. The winners in this list are flax seeds and walnuts. Just a simple handful of nuts a day will give you the satisfaction that you might require. Omega-3 fat s also called called alpha-linolenic acid or ALA which is an essential nutrient. This means it is absolutely necessary in your diet.You can also enjoy a ripe avocado a few times a week and also some raw coconut butter as well.There are also other nut butters like almond or hazelnut and they also make a great treat in any diet.. 

5. Adjust your expectations. By no means vegan diet is a cure for all formula. By removing certain foods you will most certainly experience great benefits like lots  more energy, clear gut, easy recovery and possibly clear mind. Nevertheless to live vegan is not so much about the vegans, it’s about the animals who suffer and the people who has to starve in order to feed those animals with grains and so on.Yes it makes sense to live vegan in every vegan I know is doing their best. Veganism works by removing your participation in some of the worst cruelty against animals and any health benefits a great bonus. 


Thank you for your support, Please feel free to ask me any questions regarding vegan living and how can I support you. 



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Vegan Omega 3 Sources

Ivelina  —  May 26, 2015

Vegan Omega 3 Sources

Omega 3 is an essential fatty acid that is crucial to our bodies. It plays a wide role in several vital functions that are good for the heart and brain health. As it’s an ‘essential’ fatty acid, our bodies cannot make it and so we must consume it in our diet or via a supplement. For this reason, those following a vegan diet can sometimes struggle to consume an adequate amount of Omega 3 in their diet. In this article we will discover the various sources of Omega 3 available to vegans.

Flaxseed Oil is a great source of Omega 3 for vegans.

vegan omega 3 sources

Flaxseed Oil is a great source of Omega 3 for vegans.


Flaxseed Oil: Flaxseed oil is a good source of Omega 3 for vegans. It’s high in Omega 3 ALA that is great for hair and nail growth. It’s a plant that is rich in dense nutrients that every vegan should be consuming on a daily basis. Flaxseed is also quite affordable and can be consumed through cooking oils (such as those that you will find in a supermarket), or by capsules.

vegan omega 3 sources

Algae oil is an innovative new plant-based vegan omega 3 source

Algae Oil: Algae Oil is a relatively new form of vegan omega 3 that can be purchased here. Suitable for both vegans and vegetarians, algae oil is a sustainable plant that contains high amounts of Omega 3 DHA. This Omega 3 DHA is great for brain and heart health with some studies showing it fighting off early onset of conditions such as Alzheimer’s. Omega 3 DHA is only available for marine sources and considering vegans do not eat krill or fish, algae is the only form of DHA available.  


vegan omega 3 sources

Stuck for ideas? Try walnut oil.


Stuck for ideas? Try walnut oil.

Walnuts: Walnut oil is another source of Omega 3 ALA. As mentioned, this is great for your hair and nails. Walnuts are highly versatile and can be an exciting alternative to flaxseed oil. Compared to flaxseed oil, walnut oil has a distinctive and rich flavour that can enhance many dishes. 

In addition to the above sources of Omega 3, adding more leafy vegetables such as kale, collard greens nuts and oils into one’s diet plan can be a good way to enhance the quantity of omega-3 that the body can make good use of.

A little addition of omega 3 in one’s diet plan can result in considerable improvements in cardiovascular health. Taking the right amount of Omega 3 can bring various benefits from these important fatty acids. Whatever ways you choose to take Omega 3, either with supplements or adding some vegetables, nuts, or seeds to one’s diet, a vegan should be sure that they are acquiring the good fats every day, in order to maintain a healthy lifestyle.