Terrific video. Very informative, not just for vegans, but for anyone.

0:28 - _Legumes_ for *protein (esp. lysene), zink, iron, fiber* like various beans + other options 2:32 - _Seeds_ for *Omega-3 fatty acids* like flax, chia, hemp (+ walnuts, canola oil) 3:41 - _Carrots, pumpkin, sweet potato_ (+ others) for *vitamin A* 4:27 - _Kale and other leafy greens, fortified plant milks_ for *Calcium* (consider supplementing) 5:30 - _Iodized salt_ for *iodine* 6:07 - _B12 supplement_ for... *vitamin B12,* duh... (also fortified foods) 7:26 - do your own research -> vitamin D and others to consider (see description)

The major thing that many critics of veganism conveniently overlook is that simply eating an omnivorous diet containing either a modest or high level of animal products doesn’t mean you are not going to be deficient in any or all of these. One of my meat-eating friends (I am the only vegan in my circle, sadly) has been diagnosed with B12 deficiency and has recently had a course of injections. I had personally never met anyone before that I knew had this issue. I occasionally chew on a B12 tablet (I tend to forget) but, unlike when I was a meat eater I get an annual blood test which my doctor screens for potential deficiencies due to my diet. About to have my 3rd annual test next month. So far no issues. My B12 was a little down last year but still comfortably in the ideal range. But if any issues arise I will make sure I address them. The reality is that being vegan actually makes you more aware of your body’s needs rather than just assuming everything is ok so that’s a big plus.

Aldi carries flax, chia, and pumpkin seeds for a very reasonable price, in case anyone is not sure where to purchase. 🙂 and they carry tofu and soymilk now too! 🌟 (I'm in Midwest US.)

My favourite UK supermarket own brand (Tesco) plant milks are fortified with iodine now which is really great because our salt isn’t.

My everyday go to foods are cooked lentils, beans, chickpeas (Instant pot is THE best thing I ever bought for my apartment), hemp seeds (put them in literally everything), ground flaxseed and sunflower seeds, TOFU, canned tomatoes, bananas, peanut butter, dates, onions and garlic, and whatever fresh seasonal vegetables I have on hand. Great tofu scramble - sauted onions with zucchini, add crumbled tofu, kala namak, turmeric, can of tomatoes, half cup of black beans and cook till done. Add fresh scallions, chives and some fresh salad like cucumbers or tomatoes. I also add 2-3 spoons hemp seeds and 1 tbsp of ground flaxseed. Easy lentil salad - 300g cooked lentils, 2 tbsp olive oil, aceto balsamico, 2 spring onions, 2 tomatoes, 2-3 tbsp hemp seeds, 2 tbsp ground sunflower seeds Tofu and broccoli - extremely easy, on iron cast skillet fry cubed tofu and broccoli on 1-2 tbsp olive oil. Add dressing - mix soy sauce and sesame seed oil 1:1. Tofu pesto feta - in a jar crumble tofu, add 2 tbsp pesto, 2 tbsp olive oil, 3 tbsp hemp seeds, roasted sunflower seeds, scallions, and chopped tomatoes, close the lid and shake baby shake. Leave for few hours in a fridge. Date fudge - freze date paste, chop into little cubes and dip in melted chocolate ( or coconut oil mixed with cocoa and maple syrup) Lentil stew - saute onions, garlic, ginger on lots of olive oil. Add coriander seeds, cumin, mustard seeds, cardamom and curry or garam masala. Add 300g carrots. Add water and cook for 5 min. Add 300g dried ( but previously soaked for few hours with water changed) lentils and 2 cans of chopped tomatoes. Add salt to taste and cook until done. During last 5 min add chopped kale or spinach. Serve with olive oil and lemon juice. My go tos. I eat this every week. Cheap, healthy, easy to make and extremely tasty.

Oooh could you make a quick short or baking video for your homemade protein snacks, the balls and bars you like to make at home to save money? Or trying to make homemade Doyle’s of some of your favourite branded protein bars? love your videos and channel been subscribed for many years and love your little jokes within your videos. Also if you have any more reaction or fun video ideas? x

Wow it sounds like kale seitan would be a great recipe to fill those nutritional gap 👀

THANK YOU for this video. I recently made the move from pescatarian to almost entirely plant based (for ethical reasons). However, my recent blood work showed that I’m deficient in many vitamins, especially B12. I’m going to make a list of everything said in this video. Very helpful!

I love this! I just gave a talk recently very similar to this. I am 1 year away from being a plant-based registered dietician. I’ve always watched you, and you’ve been such a help throughout my food journey and going on to become a dietician. I’ve been vegan for almost 7 years, it would be great to reach out once I’m registered!

I actually had to eat low fiber for a couple days before a colonoscopy a few months ago. It turns out tofu is surprisingly low fiber and avocado is surprisingly high fiber. Ramen with low fiber noodles and tofu was a good meal if anyone finds themselves in a similar scenario.

Great, easy to follow advice!

Put both flax & chia seeds in my overnight oats. Flax seeds also seem to lower my blood pressure but i can't verify that. And Those Impossible Italian Meatballs are the best thing ever. Super Delicious!

If you had to pick one book for learning these basics about vegan and vegetarian eating, what would you suggest?

I love buckwheet, it's protein rich and delicios, and also very cheap in my country.

Bang on video 👌Vegan 11 years and love it! Brekkie is porridge with oat milk, maple syrup, milled seeds, banana, dates, peanut butter or a smoothie with vegan protein, oat milk, frozen blackberries, strawberries & raspberries, cacao, hemp seeds, maca, peanut butter. Lunches are wholemeal veggie sambo and dinners are stews, curries, stir-fries, meatballs, casseroles etc. Often include cashews in my sauces or toasted in stir fries. A little dark chocolate or dark chocolate & raspberry corn thin are always great too! Love my tofu, sometimes use vegan sausies or mince but mainly focus on whole foods with the odd treat thrown in. Also love Thanks Plants seitan apple & Sage sausies or their roast (the only seitan product I like, also not a huge fan of tempeh but want to get more into it for variety). So so easy and delicious! And I go through a tub of nooch every 2 weeks 😅 I use lots of berries, bananas, kale, spinach, broccoli, carrot, onion, garlic, ginger, squash, sweet potato/potato, cauliflower, courgette, peas, green beans, lentils, and plenty of herbs & spices. So great using a large variety of amazing foods.

I think these videos are great, even for long-time vegans -- they're a reminder of the nutrients and sources, which is great for educating others! Oh, and one of my favorite things to make is a sprinkle blend of nutritional yeast, hemp seeds, ground flax, garlic, kelp powder, and other spices that I want to add. I eat about 1/3+ of it every day, usually sprinkled on some veg or mixed in with a sauce. Great way to get ALA, iodine, & b12.

I've had that meaty bean chili and it is SO FREAKIN GOOD! Plus it really is 'meaty'. I find it super filling and satisfying, and dead simple to make.

thank you for the red bell pepper vitamin a tip, i think orange vetables objectively have an amazing flavor but they are personally to sweet for me to enjoy on the regular sadly. I dont particularly love sweet peppers on their own either but im sure i could easily squeeze them into a stir fry or something and not notice the extra sweetness too much. I also take the deva multi just to be safe haha

Hi there! I LOVE a good supplement and also fortified processed foods, but if you feel like maybe you're not getting enough of those (or too much) or whatever it is, I recommend delicious southern-style collards (no ham hock, obviously), blanched greens with a dipping sauce (like vegan fish sauce or some other savory sauce you can make), stir-fried greens in a little healthy oil (like canola), swapping out lettuce in sandwiches and burgers for spinach/collards/kale, adding a few handfuls of greens to any soup you make, and of course, adding a more neutral tasting green (like spinach) to smoothies. At the Asian Market, there are so many beautiful fresh greens that are perfect for hot pot, blanching, stir fry, soups etc. Of course, cooking your greens always makes it easier to eat more of them, so always cook them when you can! Lots of flavor = more delicious = wanting more greens 😉

A tip for the calcium... I eat a head of bok choy almost every single day by eating it raw and using it to make a salad instead of using other greens. This is a great way to get your daily calcium. It has a very mild flavour so it will just end up tasting like whatever dressing you put on it. You can also blend it with your smoothie. Ps. bok choy is very cheap and also can be grown all year round, so you can easily grow your own any time of the year.

I loved that you mentioned your love for IKEA's meatballs... My freezer is packed full of them! They're amazing!

Also, buckwheat is high in lysine! Steel cut oats and green peas are good sources too.

a very helpful video . thanks

gomna eat those forgotted greens and carrots from de bottom of my fridge after watching this. Thank you! love you videos

Tempeh is great! It looks and the idea sounds nasty but the flavour is so mild and nutty. It's very easy to make something tasty with it.

I've been following for more than 6 years now and so so so thankful for all your content! I recently learned about additional nutrients to consider on a vegan diet that are concerning. Would you consider making a video about choline (which I know you talked about before), creatine, ARA (really interesting new studies! The reason why we have so many ex vegans in the western world?) And taurin? Thanks ❤

One thing that I learned and i love is to eat carrots in my pea soup, they have no taste after being prepared in the soup. For 500g of pea(~1.1lbs) i cut 2 medium to big carrots and it's amazing with tofu for some more protein.

Omg it's so true, the chili in Isa Does It is my absolute favourite too!

Good info! Thanks

Isra’s recipes are all so good. Isa Does It is one of our favorites.

When it comes to mineral supplementation there’s many types of Mineral Waters that have high calcium levels as well as other important minerals.

Sweet potato is great if you put them in a Buddha bowl and make a spicy sauce for it . Also love the labyrinth worm!

Wow those cans you have on vegan diet

You have a very pleasant manner of speech 💚👍 Content is equally great I subscribed vegan since fall 2017 47 female here

0:49 they are also fun to say. Leguuuumes.

kombu seaweed, and other seaweed, has very high iodine, and some fruits too. also, calcium can be obtained from other things besides greens, seeds especially almonds, legumes especially soy, some grains especially quinoa, and some fruits. its in quite a lot of plant foods. just pointing out some additional sources

Thank you so much this might be obvious to some but not to me. I’m so glad I love tf outta beans I could eat them every day ;}

Great topic! Yesssss

I live in an institutional setting where I don't get to choose what food is served, so veganism isn't really feasible for me, but I have bean cravings. LOVE beans!

I love listening to your videos

Good informative video. ❤

Hi Swayze - please could you review the Heights smart supplement? quite a few creators are sponsored by them :)

Pink Himalayan iodized salt is a thing too. At least in Canada, and it’s VERY cheap.

Sesame seeds & chia are great sources of calcium too!!

i love making beans than mashing them omg than i add olive oil and salt

What important info this video contained! I’ve heard that B12 is hard to absorb so I use a liquid that I hold under my tongue.

Please make a tutorial on how you make tempeh !! Please 🥺

You forgot DHA! Take a algae omega supplement or and eat algae such as wakame, kombi and spirulina

Would you happen to know any resources for plant eaters with PCOS ✨

Great Video!!

Thank you for the iodine tip. I don't add salt to ANYthing if I can avoid it, so I don't think I really get any iodine. I'll try to fix that. Keep up the great work!

Make sure to shake the plant milk a LOT because all the calcium sinks to the bottom and most of the fortification is left as a thick liquid stuck to the end of the bottle when you throw it out otherwise.

Great video!

Thank you! ❤️

This was excellent!

Ground flax and chia seeds aren’t bland if you don’t mix them with water or any other watery substance.

Protein ball recipe from video: 1 small Banana, mashed 3/4 cup quick oats 80g protein powder 2/3 cup peanut butter 1/3 cup maple syrup 1/3 cup ground flax 1 tsp vanilla extract 1/8 tap salt 1/4 cup chocolate chips (Q: any alternative suggestions for banana in this? I wonder if it would work with apple sauce [i hate the taste of raw banana but wanna try this recipe, I wonder if it would bake well? Will test and come back with results])

Tahini (sesame seeds) has calcium and Iron. Put in a salad with some lemon juice for better absorption of iron.

Ive read our body doesn't really absorb enough omega from flax seeds, chia seeds and hemp. Best thing to do is to go direct to the source where fish get it from: algae. Get algae oil supplements.

I like the taste of hemp seeds.

You can get a half kilo of lysine as a white powder that meets your needs for a very long time for only a few pounds / dollars. Eat that in water in the morning and you relax about this aspect of your diet and round put your protein intake from incomplete sources.

What is considered a good source of protein. Some of the beans I eat only have some 7g per 100g. That doesn't seem like a lot, am I wrong?

I love these pictures of legumes ♡

Again, I ask you, what is the daily requirement for fiber? (Not a nutrient by the way)

Good video overall 👍

I get yeast flakes and it says it has b12- is that just fortified?

I just woke up from a food coma after eating a block of chocolate, I'm guessing that isn't going to be in the video....

I have a huge problem with Ca. These specific kinds of greens are very uncommon in my area, and vegan fortified milk too. So I need to supplement Ca😢

Finger Millet contains 300mg of calcium per serving. And more vegans should talk about it. It can be easily incorporated in a vegan diet. And no this information is not from some tik tok or anything like that, I got it from fssai's (food safety and standerds authority of India) tweet.

My favorite meal is baked Yukon potatoes dipped in Jack Daniel's BBQ sauce. My second favorite is tofu Manwich in pitas.

Idk my b12 on hight lvl do blood work every year. I don’t take any supplements but I eat a lot of buckwheat with mushrooms 🍄 maybe it’s the key

you can drink flaxseed milk everyday like i do but id onyl buy it if its refrigerated

+ 100 for Silk unsweetened!

2 cups sounds like it could potentially be too much kale or greens for some people. I eat one or two servings every day. Greens are particularly good in stews. It's not necessary to get more than 600-700mg of calcium per day to be healthy, for most people. Excess calcium can have potentially negative health effects. I stay away from most fortified plant milk as it often contains too much calcium. If you eat alot of beans in your diet, you're easily going to hit that 600-700mg calcium goal. Vitamin A actually isn't rare among plant foods- any food that has some orange or red color will tend to have substantial amounts. Even foods like potatoes or khorosan wheat (kamut), barley or farro will still have some beta carotene.

💚

I'm curious about other amino acid needs. I eat plenty of soy, but I think I need more methionine in my diet

How often do you inject B12 as a vegan?

Can anyone remember the book Swayze recommends for raising vegan kids?

Fortified plant milks are usually filled with added sugars and salt. I rather take the greens, thanks.

I like WholeFoods original soy milk the best. No added sugars, better ingredients and about the same price as Silk. In fact I won't buy any other plant based milk but that.

3:55 Puree pumpkin ot butternut and add it to chili or minestrone soup or muffins. You won't even taste it. :)

My doctor told me to take methylcobalamin so now I'm confused... 😅

I thought broccoli and sesame seeds were some of the most calcium containing plant foods. I read it in different sources. Am I wrong?

I'm trying to go vegan but my wife is allergic to tree nuts, nightshades, and can't digest beans. What a struggle!!

The white powder on the thumbnail got me to click))

Can you explain the canola thing? I thought it was inflammatory bc it was never a thing until recently. Doesn't it contain trans fats? I'm not saying I'm correct I'm just confused.

Except for the orange veggies listed, salt, and seaweed....I'm allergic to everything else mentioned here.

I take l- lysine tablets Becsuse I have extremely bad cold sores on my lips since birth. So lysine helps alot with herpes simplex. Excellent video 👏👏👏👏👏👏👏👏👏

You confused lysine with leucine LOL

I don’t literally eat an Oreo and sprite diet but I try and eat the same(healthy) things every day and fall off and end up with something almost as bad 🤦‍♂️

Ikea meatballs are meatless!? 😮

Sweet ❤

that paper you cited at the beginning is out of date now. They have no position. And one of the vegan authors has passed away

That is a lot of eating. How do you do a vegan diet when you can only 1-2 times a day?

There´s nothing you should eat everyday. There´s nothing so so good that won´t tax your body if eaten for hundreds of days in a row.

0:19 Oxymoron

perfect booba

Nice nutritional tips. Would be nice to inform people to not use animals in any way they can, since that's what veganism actually is, not just some fad diet.

you will make a good MOm