Delicious Vegan-Friendly Foods From Heinen’s
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
If you read A Nutritionist’s Guide to Going Vegan Once a Week, you saw us bust the myth that a vegan lifestyle lacks protein, but what about essential nutrients like calcium, vitamin B12, vitamin D, zinc and omega-3 fats ?
These nutrients can easily disappear from a vegan diet that is not carefully planned, but with the guidance of Club Fx, you don’t have to worry about that! See below for quality food and supplement sources to help bridge the nutritional gap, as well as vegan-friendly brands and products to try from Heinen’s!
Calcium
- Oranges
- Dried figs
- Chia seeds, Sesame seeds
- Cooked Bok choy
- Broccoli
- Dandelion greens, Kale, Mustard greens, Turnip greens
- Napa cabbage
- Watercress
- Cooked rhubarb
- White beans
- Edamame
- Almonds
Tip: Calcium absorption is greater in almonds that have been soaked in water for a minimum of 8 hours.
Vitamin B12
- Bragg nutritional yeast
- Nutritional Roots Multivitamin+ (A fermented, whole food-based vegan multivitamin that contains 10,000% of your daily value of Vitamin B12 to support cellular energy.)
Vitamin D
- Although you can get vitamin D from sun exposure and food sources like mushrooms, whole food supplementation is essential to optimize levels of this all-important vitamin. Nutritional Roots Vitamin D3 + K2 is a wonderful supplement with a bonus of plant-based omega-3 fats from sustainably harvested algae.
Zinc
- Chickpeas, Lentils, Black-eyed peas
- Pumpkin seeds, Sunflower seeds, Sesame seeds
- Cashews and cashew butter
- Tahini (sesame seed butter)
- Quinoa and wheat berries
- Nutritional Roots Multivitamin+ (Offers 100% of your daily zinc needs in just two capsules.)
Omega-3 Fats
- Chia seeds, ground flax seeds and hemp seeds (Good sources of ALA omega-3 fats.)
- Nordic Naturals Algae Omega supplement (A great source of EPA and DHA omega-3’s.)
Vegan Friendly Brands and Products at Heinen’s
Produce
- Locally grown fruits, vegetables and leafy greens. (Since local produce is harvested at peak season and gets to you faster, it retains more valuable vitamins and minerals.)
- Herbs and spices
- Sprouts
- Nuts and seeds
- Heinen’s fresh ground nut butters
Dairy
- Malk unsweetened almond milk
- Yogurt: Cocojune pure coconut yogurt, Forager unsweetened cashewmilk yogurt or Siggi’s coconut blend plant-based
- Cheese: Violife, Nuts for Cheese or Treeline
Frozen
- Heinen’s organic quinoa with zucchini, butternut squash & tomatoes
- Heinen’s frozen vegetables
- Heinen’s frozen fruit
- Ezekiel 4:9 organic sprouted whole grain bread
Meat
- Actual Veggies veggie burgers
- Lightlife tempeh
- Cleveland Tofu
- Meati (mushroom-based)
- Heinen’s beans and lentils
- Explore Cuisine edamame and mung bean pasta
- Protein powder: Sprout Living, Parkers, Garden of Life, Nuzest or Ancient Nutrition
Dips, Dressings, Sauces, Soups and Seasonings
- Hummus Goodness hummus
- Wholly Guacamole classic guacamole
- Drench vegan Caesar
- Tessemae’s balsamic vinaigrette or lemon garlic
- Heinen’s tahini
- Lucini marinara sauce
- 18 Chestnuts soups
- Amy’s soups (check the label as some contain dairy)
- Bragg nutritional yeast
Chips, Crackers and Snacks
- Flackers crackers
- Mary’s Gone Crackers super seed crackers
- Brad’s kale chips
- Raw almonds
- Go Raw sprouted pumpkin seeds
- Pan’s mushroom jerky
Sweets & Sweeteners
- Fresh Energy caramel naturel dates
- Hu chocolate bars
- Navitas power snacks
- SmartBARK! snacking chocolate
- Heinen’s pure organic maple syrup
- Big Tree Farms coconut sugar
Key Takeaway
Following a vegan lifestyle, even for just one day a week, does not have to be hard, and it certainly does not have to require significant sacrifice. Simply use the list above the next time you shop at our local Heinen’s and add a few new items to your basket. You’ll be surprised at just how tasty vegan-friendly products really are!
