16.1 C
Byron Shire
August 3, 2021

The annoying vegan – Iron salad

Latest News

Be CaféSmart about a cuppa donation for homelessness charities

Most people would be shocked to know how close to homelessness some people in the community are – some people might be very shocked to know how close they themselves are to homelessness. It doesn’t take much.

Other News

Dog off-leash parks coming to Tweed

Tweed Shire Council is seeking feedback from the community on off-leash dog parks at Bray Park and Banora Point. ‘The...

Be CaféSmart about a cuppa donation for homelessness charities

Most people would be shocked to know how close to homelessness some people in the community are – some people might be very shocked to know how close they themselves are to homelessness. It doesn’t take much.

Storylines: Growing hope

Hope is a fragile thing in 2021. With the current pandemic and the uncertainty in so many aspects of life, our hope is being shadowed by fear. It is profoundly affecting our humanity.

The great Ballina Library book sale

This Friday and Saturday will see book lovers dreams materialise in Ballina when the library holds their Library Collection Overhaul and Book Sale.

Fake news

Ron Priestley, Main Arm What Neil Bowhay is proposing (Letters, 14 July) is that The Echo prints fake news. It is people...

Bruns North Arm

Jillian Spring, BillinudgelRegarding your article ‘A positive change to bring back the Bruns’, (Echo, 14 July). Since 2013/14 submissions to Council,...

Iron salad to the rescue!

The two challenges for me as a vegan are my B12 and iron levels. I’ll save the B12 conversation for another time and talk about iron.

There are two types of iron – haem and non-haem; the latter is iron not found in animal tissue and is found in many plant foods.

In a healthy diet, you have to make sure that you’re getting all the nutrients you need. Sometimes I can get busy and plain old slack and last week my annual blood test came back showing that my ‘biochemistry is beautiful’, but I was a little low on iron.

Luckily, for this annoying vegan, I have a sister who is an annoying dietitian who supports my plant-based diet on the understanding that I keep it balanced. She reminded me that I need to up my legumes and leafy greens, oats, quinoa, and tofu.

So I rolled out my old favourite, ‘oh-no-the-invite-says-bring-a-plate-to-share’ last-minute salad that is full of iron.

The ingredients are very simple.
chickpeas
raw oats
red onion
capsicum
cumin
balsamic vinegar
rocket
tomato
parsley
sesame seeds
lemon or lime juice

Amounts? I don’t know – I just grab it as I go, but I usually use a tin of chickpeas. The method is very easy – I make layers.

Whenever I’m making a salad with onion, I make sure I pickle it first. I slice it up and let it soak in a little bit of vinegar while I’m getting the other ingredients organised.

The second ingredient I prepare is the tomato and once it is sliced up I’ll stir it into the onion.

The rest of it is really easy: you just layer it all into a bowl. I add the parsley, thinly sliced capsicum, chickpeas (keep the juice – aquafaba – you can use it to make a lot of tasty things – ask Dr Google).

Then I add cumin, raw oats – about one-quarter of the amount of chickpeas – and sesame seeds.

Last but definitely not least is the citrus juice. In this instance, it serves two purposes: it makes the salad taste super yummy, and it also assists the iron absorption*.

I then put some rocket into a large bowl and dump the whole salad on top and toss the lot.

If I am feeling extra cordon bleu, I’ll drizzle (see what I did there?) some sesame oil and sprinkle some nooch** over the top and toss again.

If you really want to bump up the iron on this, make a meal of it by adding some cooked quinoa and very lightly steamed broccoli.

Too easy. Try it, you’ll love it!

Signed, The Annoying Vegan

* Inhibitors of iron absorption include tannins so limit your coffee and tea when eating your iron-rich foods.
** Nutritional yeast – The Goddesses’ gift to vegans.

 


The annoying vegan – Iron salad

The two challenges for me as a vegan are my B12 and iron levels. I’ll save the B12 conversation for another time and talk about iron. There are two types of iron – haem and non-haem; the latter is iron not found in animal tissue and is found in many plant foods.

0

Eating vegan is no longer like Mac Vs PC

Remember back in the bad old days when you used either a PC or Mac? Those were your choices, and never the twain could meet. They were so many miles apart in operations that they were like different countries with different languages and appearances

8

Byron Bay Tempeh

There’s a reason everyone wants to live in the Northern Rivers, and a big part of that is the fresh food that’s made locally and the sustainable principles that many businesses make sure are underpinning that food.

0

Making no bones about the yumminess of No Bones

There’s nothing worse than an annoying vegan telling you about some ‘great vegan place’ they went to eat. So I am NOT going to do that – BUT, I am going to tell you about an amazing place I ate at recently. A place that sold food. Very yummy food. No Bones food.

2

Research takes the vegan option to a new level

A project by Flinders University will see their Centre for Marine Bioproducts Development fishing for new vegan ideas.

1

Dear wine and beer drinkers…

Is there isinglass in your wine glass or egg white in your red? Did you know that not all alcohol is vegan?

2

Dear pudding eaters…

My mother-out-law makes the most delicious Christmas pudding. It’s an entirely different entity than the one that my mother makes (also very delicious), which is a traditional pudding with several spices and other ingredients – including suet

0

Dear food makers…

The only thing worse than a vegan is an annoying vegan. And I would know because I am one  – I’m very annoying.

1

Put oats in your coffee and almonds in your tea

There are many reasons to make a move to plant-based milk – dairy intolerance, caring for the environment or just being an annoying vegan, are just a few.

0

Being Vegan: Let me tell ya ’bout the birds and the...

Honey bees make honey as a way of storing food to eat over the cooler winter period, when they are unable to forage and there are fewer flowers from which to gather food

7


Support The Echo

Keeping the community together and the community voice loud and clear is what The Echo is about. More than ever we need your help to keep this voice alive and thriving in the community.

Like all businesses we are struggling to keep food on the table of all our local and hard working journalists, artists, sales, delivery and drudges who keep the news coming out to you both in the newspaper and online. If you can spare a few dollars a week – or maybe more – we would appreciate all the support you are able to give to keep the voice of independent, local journalism alive.

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Railway and rail trail working together

Chris Abraham, Mullumbimby Creek The rail service between Casino and Murwillumbah was suspended by the NSW Government without any public consultation. A contract was issued...

Fifteen arrested in Brisbane protest

Police say they have arrested fifteen people following protest activity in Brisbane CBD this morning.

South East Queensland lockdown continues for another five days

Queensland Health has issued a statement that says the current lockdown in South East Queensland will continue for another five days as a precaution following new cases in the state.

Pennings and Adani to continue court battle

The Supreme Court has formalised orders agreed out of court by both Adani and Ben Pennings in relation to a decision handed down on 25 June 2021.