The vegan food pyramid isn't much different than the USDA food pyramid. Something to think about!!
They both push the consumption of grains as being the most important food group.
And focusing on the high consumption of grains and a low fat diet may actually be a very bad idea!
What Do Vegans Eat then? Actually there are a lot of other plant foods to choose from to create vegan recipes.
Even though vegan recipes will all have to be made using only plant based foods, that doesn't mean that you have to completely deprive yourself of good nutrition!
However, vegan diets will not be able to provide some very important vitamins (vitamin A for example), minerals (heme iron for example), and fatty acids (DHA for example).
These will all need to come from animal foods!
You may have to resort to supplementation on a vegan diet and that includes a raw vegan diet.
Seeds: Buckwheat, Quinoa, Flax Seeds, Chia Seeds, Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Hemp Seeds, etc.
Spices: Sea Salt, Chili Powder, Curry Powder, Black Pepper, Cumin, Mustard, etc.
Grains: Brown Rice, Barley, Oats, Millet, Rye, Non-GMO Corn, Spelt, Teff, Amaranth, Wheat, etc.
Legumes: Cashews, Peanuts, Lentils, Soybeans, Black Beans, Garbanzo Beans, Pinto Beans, Kidney Beans, etc.
Nuts: Coconuts, Almonds, Brazil Nuts, Pine Nuts, Hazelnuts, Walnuts, Macadamia Nuts, etc.
Sweeteners: Raw Coconut Nectar, Maple Syrup, Stevia, Yacon Syrup, Palm Sugar, etc.
Vegetables: Lettuces, Kale, Asparagus, Spinach, Carrots, Cauliflower, Celery, Broccoli, Eggplant, Mushrooms, Garlic, Onions, Ginger, etc.
Yams, Potatoes, Turnips, Sweet Potatoes, etc.
Fruit: Avocado, Apples, Banana, Citrus Fruits, Dates, Figs, Peaches, Apricots, Plums, Mango, Zucchini, Cucumber, Peppers, Tomatoes, Pineapple, Melons, etc.
Blueberry, Raspberry, Strawberry, Blackberry, Cranberry, etc.
Fermented Foods: Sauerkraut, Sourdough Breads, Tempeh, Miso, Traditional Soy Sauce, Kombucha, Dark Chocolate, etc.
Herbs: Basil, Parsley, Arugula, Cilantro, Thyme, Lemongrass, Rosemary, etc.
Because vegans can only eat plant based foods, vegan recipes will have
to be carefully planned and prepared in order to get adequate nutrition
Which means that you will have to learn how to deactivate certain plant "anti-nutrients" in order to get as much nutrition as possible and rethink the vegan food pyramid.
And just to be clear - vegans do not eat any dairy, meat, seafood, or eggs. And some vegans won't even eat honey.
Vegan Soups - learn how to make satisfying soups that will be vegan comfort foods for your soul.
You'll find Indian and Thai inspired vegan soups. And also cream of mushroom!
Blueberry Pancake Recipes - three pancake recipes that are vegan friendly and also gluten free.
Even if your not a vegan, you might want to give these vegan gluten free pancake recipes a try.
Vegan desserts can be a little tricky because you can't use real butter, real cream, dairy milks, or eggs.
However, a good replacement for these animal foods are coconut oil, coconut milk, nut milks, nuts, cacao butter, and coconut cream.
There are some variations when it comes to the vegan food pyramid, but in general matches the USDA food pyramid with a couple of changes.
Basically, in the section where dairy, meats, and fish are normally found - these foods have been replaced with more soy and legumes.
There are actually food pyramids which radically differ from the USDA food pyramid.
One in particular is the Harvard food pyramid and it places certain plant oils on the bottom of the food pyramid.
So it does come down to what you feel works best for your body. The vegan food pyramid and the USDA food pyramid are merely "guides" created by a particular group.