Friday, October 8, 2021 5 Brooklin Town Crier CORRECTION In our last issue, with photos of young entrepreneurs, the photo of Mathias and his mom (shown here) indicated the business name as AW Decor. It should have been "Rockcessories." The BTC apologizes for the error. Plant-Based Eating by Sheree Nicholson Making it a healthy choice The increase in the number of people interested in plant-based eating has also led to a number of questions being posed. Is it healthy? Does it provide complete nutrition? What's essential is to be in control of your health, whether you eat meat or not. Keep in mind that people worldwide eat plant-based diets for various reasons. For some, it's because meat is not readily available or affordable. For others, it's due to religious convictions or concerns about animal welfare. There may also be health reasons as some research indicates that plant-based diets provide health benefits. Eating meat does not guarantee you are eating healthy, nor in fact does eating a plant-based diet. While vegan diets can be beneficial, you need to ensure you're eating enough protein, calcium, iodine, and vitamin B12. Lots of sources While many vegan foods are rich in protein, almost all food contains some protein. Hence, you accumulate some of it every day. Direct sources are: tofu, edamame, tempeh, seitan, lentils, beans or peas, nutritional yeast, spirulina, soy milk, cashew milk, nuts and seeds, veggie burgers, and meat alternatives. Healthy, vegan sources of fats include various oils (olive, canola, sunflower, safflower, soybean, and corn), nuts and seeds, avocado, flaxseeds, and chia seeds. Vegans need to eat foods containing alpha-linolenic acid, a type of fat that can be converted into essential omega-3 fats in your body. The best sources of alphalinolenic acid are flaxseeds, flax oil, chia seeds, hemp seed oil, walnuts or walnut oil, canola oil, and soybean oil. Getting enough can be as easy as throwing a spoonful of chia seeds into your oatmeal or smoothie or eating a handful of walnuts every day. Calcium is often equated with dairy products but the plant-based world also offers excellent sources of calcium. Aim for one to two cups per day of well-absorbed sources of calcium such as tofu, calcium-enriched fruit juice, dark leafy greens or fortified plant milk. Getting B12 There are only two reliable sources of vitamin B12 for vegans: fortified foods and supplements. B12-fortified foods include fortified plant milks, meat alternatives, fortified cereals, and nutritional yeast. You should have your B12 checked every year and, if necessary, you can supplement and even get B12 shots from your doctor. I've been vegan for 11 years, don't supplement, and have had no problems. My doctor knows I'm vegan and supports me in this lifestyle. Iodine is also essential. The best vegan sources of iodine are: kelp, dulse, nori, strawberries, potatoes, green beans, bananas, prunes, cranberries, corn, navy beans, lima beans and iodized salt. I found this recipe in a magazine called "The Whole Family." It hits the mark on a few fronts as it contains leafy greens, fortified oat milk, and frozen avocado. ½ or ¾ cup spinach or kale (frozen greens break down better). ½ tbsp almond butter or tahini 1/3 frozen banana A few frozen avocado cubes Sprinkle of cinnamon Blend ingredients in a high powered blender and serve right away. Sheree's Hack: Overripe avocados can be frozen in ice cube trays for use in smoothies.