Over the past few years I have gotten many emails asking for more vegan recipes in my meal plans. This fall I created on full vegan meal plan highlighting the best of autumn’s bounty. Pumpkins, root veggies, fall greens and more take the center stage in my fall vegan meal plan.
If you are unfamiliar with a vegan diet, it’s a plant-centered diet that does not use any animal products. Vegans opt out of dairy from any animal, and also honey made from bees. There can be great benefits from a vegan diet, but it can be challenging to sustain. Often I see a deficiency in B12, a key nutrient that gives us energy. If you follow a vegan diet, you need to have your B12 monitored and supplement with food rich in B12, like spirulina. B12 actually requires intrinsic factor to be absorbed in the intestine, along with the presence of calcium. Some vegans and vegetarians can develop anemia, and may require injections of B12. This is not to scare anyone away from a plant-based diet, it’s important for you to understand how to maintain a healthy balance if you suddenly eliminate a food group from your diet.
As you may have noticed from our trip to the local farms, we do not follow a vegan lifestyle in our home. However, I am trying to mix up what we serve and add more vegetarians options into our routine. We enjoyed an awesome lentil chili last week from The School Year Survival Cookbook. Next up is a chickpea ratatouille from the same book.
Key Benefits of a Vegan Meal Plan
- increase of fiber can improve digestion and gut health, leading to less inflammation, better skin, sleep, and mood.
- intake of a wider variety of phytonutrients will support a healthy immune system.
- lack of animal products can also decrease the amount of inflammation in the body.
Creamy Vegan Pumpkin Pasta– creamy goodness with a boost of probiotics via white miso
10 Minute Peanut Stir Fry-super quick and flexible for what’s in your fridge.
Spiced Vegan Minestrone Soup– from The Glowing Fridge
Chocolate Cinnamon Walnut Chili-also known as Healthy Cincinnati Chili from Nutrition Stripped. Who doesn’t love an excuse for more chocolate?!
Ultimate Vegan Pumpkin Soup-the color alone is amazing. Plus there’s lots of phytonutrients in pumpkin and squashes to help regulate cell growth, improve your skin’s appearance, and supports your immune system.
Roasted Chickpea Kale Salad and Creamy Dressing-love this one from Joyous Health.
Sweet Potato Apple Turmeric Soup-pop this one into your crockpot for an easy dinner at the end of the day, or prep ahead for lunches.
Overnight Pumpkin Chia Seed Pudding-these parfaits from The Flavor Blender are on my to-make list this week.
Breakfast Miso Vegetable Soup-love the addition of gut health supporting miso in this soup.
Vegan Cheez-Its-cool way to enjoy a childhood favorite, without all the preservatives and damaged oils.
Stovetop Popcorn-our family favorite treat
Homemade Apple Pie Larabars– fun fall treat!
Have a healthy Holiday!
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About Emily Roach
Emily Roach is a culinary nutrition expert and works with clients to create a healthy lifestyle design. She loves teaching her kids how to cook, playing tennis and inspiring women to take control of their health. Emily does one-on-one consulting, cooking workshops and speaking engagements.