Vegan Chow Mein

 

By McDonald, T.  |  Date 2nd of August 2021

Are you new to veganism?  Do you want to try something special that is easy to prepare?  If so, this is the dish for you.  It is packed with flavour and easy to use.  When you first go vegan, it's vital to pay attention to nutrition just the same as any other diet; however, unlike a meat eaters diet, a vegan diet lacks B12.  For this reason, i add nutrition yeast with B12 to some dinners.

Ingredients 

  • Courgette 
  • Carrot 
  • Parsnips
  • Kale
  • Spinach 
  • Broccoli 
  • Red Bell pepper
  • Chow mein sauce (you could make your own, but i just use a packet sauce)
  • Garlic 
  • Nutritional Yeast with B12

Method

Cut the broccoli, carrot and parsnips into strips and fry in a frying pan until they start to go a golden brown.  Add the kale, spinach, garlic and bell pepper.  Add the chow mein sauce.  While this is on a low heat, spiralize the courgette and add it to everything else in the frying pan.  Cook for about 5 minutes and serve with a sprinkling of nutritional yeast. 

Nutrition 

The nutritional yeast adds vital B vitamins including B12 to the meal.  

Why B12 is important?

 B12 is a vitamin required for helping the body with:

  • making red blood cells and keeping the nervous system healthy
  • releasing energy from food
  • using folate
If the body doesn't get enough B12, anaemia may result as a consequence.  Anaemia is red blood cells become larger than normal and can't do there normal jobs.  This can result in depression and permanent  nerve damage.

Occurring the British NHS (2019) general symptoms of anaemia may include:

  • extreme tiredness (fatigue)
  • lack of energy (lethargy)
  • breathlessness
  • feeling faint
  • headaches
  • pale skin
  • noticeable heartbeats (palpitations)
  • hearing sounds coming from inside the body, rather than from an outside source (tinnitus)
  • loss of appetite and weight loss'

Types of vitamin B include.

  • thiamin (vitamin B1)
  • riboflavin (vitamin B2)
  • niacin (vitamin B3)
  • pantothenic acid
  • vitamin B6
  • biotin (vitamin B7)
  • folate and folic acid
  • vitamin B12

Get your nutritional yeast from here.

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References

NHS (2019) Vitamin B12 or folate deficiency anaemia: Symptoms [Online] Available at https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/ (Accessed on 16/12/20)

 

 

 

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