The vegan lifestyle is a cruelty-free, healthy way of living that balances the body and mind using the power of a plant-based diet. Due to a lack of dairy and meat, many critics state that vegan meals don’t provide enough protein to sustain a healthy, functional muscular system and mind. Nothing is further from the truth. Vegan meals focus on high-quality, nutrient-dense ingredients using natures “superfoods.”

Going vegan reduces systemic inflammation in the body, increasing nutrient assimilation while boosting metabolic function. Going vegan doesn’t mean that you need to chew on dry grass all day long either. With a little creativity in the kitchen, you can whip up tasty and nutritious vegan meals that meet your daily nutrition requirements.

A Nutty, Fruity, Blended Meal Rich in Vitamins and Healthy Fats

This “mom-approved” smoothie is so easy to make and ready in seconds. You’ll need a high-powered blender like “the Magic Bullet” to ensure all your ingredients blend smoothly, and there’s nothing more irritating than trying to down chunks of unblended banana or nuts.

Vegans abstain from dairy, so swap cow’s milk for almond milk in this recipe. Almond milk has a pleasant nutty aroma and silky smooth taste, which makes it perfect for this whole-food smoothie. With this smoothie, were trying to avoid creating an insulin response to the meal, while minimizing inflammation of the GI tract. Therefore, nuts and seeds form the cornerstone of this nutritious meal.

Pour a ¼ cup unsweetened almond milk into your blender along with a tablespoon of almond butter, along with two raw brazil nuts and two raw walnuts. These nuts are rich in healthy monounsaturated fats and Omega-3 fatty acids. Fats digest slowly in the gut providing a sustained release of energy throughout the day. (1)

Next, add one tablespoon of chia, hemp, and raw pumpkin seeds. The seeds bring a healthy serving of plant-based protein and amino acids to your smoothie. Protein helps the muscular system recover from exercise stress and builds lean muscle tissue. The added fiber from the seeds cleans the digestive tract, removing any undigested food. (2)

For the final touch, toss in half a ripe banana and a ¼ cup of blueberries. The banana provides your body with potassium to prevent muscle cramps, and the antioxidants and flavonoids in the blueberries detoxify the blood of free radicals. (3)

Pour everything into the blender with a ¼ cup of water and blend on high for around 2-minutes until you achieve a smooth consistency. Struggling to get everything mixed evenly? Stop and start the appliance a few times to allow for even processing of the ingredients. If you find the mixture needs a sweeter edge, add stevia to taste.

After you’ve blended the mixture to perfection, serve immediately to avoid the ingredients settling. Pour the leftovers into a shaker cup and keep it in a portable cooler for a mid-morning or afternoon snack.