8 Foods Every Vegetarian and Vegan Should Eat

| June 12, 2013 | 0 Comments


There are a few foods that you just can’t do without, even if you don’t know it yet. Whether they are nutritionally essential, or just, plain-ol convenient, the following eight foods will help keep your meal choices interesting and your body staying healthy and satiated.


While most people remember the canned beets of their childhood, this under-appreciated root vegetable is extremely versatile, nutrient-rich and delicious. Rich in antioxidants, vitamins and minerals, such as potassium, magnesium, sodium and vitamin C, beets are a great addition to a healthy diet. Beets are often roasted, steamed, grilled or pickled.

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Butternut Squash
Butternut Squash

This sweet meat squash is a year-round treat in a vegan or vegetarian’s diet. Highly nutritious, butternut squash is an excellent source for vitamins A, C and E, as well as high in fiber, magnesium and potassium. Best baked or microwaved before incorporating into your favorite recipe, or just to eat as is, butternut squash can easily be a main course dish when combined with rice or stuffing mixes.

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Spinach is considered a super-food due to its high nutritional and antioxidant values, including vitamins A, vitamin C, vitamin E, vitamin K, vitamin B2, vitamin B6, iron, folic acid, copper, zinc, niacin, magnesium, manganese, selenium and omega-3 fatty acids. Additionally, a good percentage of the nutritional value keeps with fresh spinach even after being cooked.


A perfect grain for both gluten tolerant and gluten intolerant consumers, oatmeal is easy to make and easy to store. Among it’s qualities is an ability to help lower cholesterol and therefore reducing the risk of heart disease.


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