VEGAN MADE SIMPLE
Adapting to a Vegan Life Style
Coach Janell
Wilson
By no means am I an expert
at Vegan. But I had a family member here just recently ask me to
help her. She knew very little and I knew very little. So today I
set out asking friends and researching on line about Vegan. I was
amazed at how much there is out there for Vegan. It is a world kind
of like fitness. Everyone is there to help and everyone has put out
their own personal experience. I found recipe after recipe that
looked AMAZING. Even I can’t wait to try some of them. You have
to replace certain foods such as proteins because you can’t live
without them. So I put together some helpful information that I
gathered today and want to share it with you. Hoping that this is
simple, but to the point for any beginners.
A vegan diet is one that
consists of only plant-derived foods. Vegans don’t use or consume
any animals or animal products including flesh (land or sea animals),
milk, eggs, or honey.
Eating vegan doesn't require
breaking the bank or moving to a big city. The most nutritious and
inexpensive vegan foods which can be found in any supermarket, are
fresh produce, grains, legumes and nuts/seeds. These should make up
the bulk of the diet for optimum health. Vegan processed foods in the
form of soy hot dogs, vegan "cheeses," desserts, etc
are best eaten only on occasion.
Isn’t
vegan food boring?
A popular myth is that vegans
subsist only on soybeans and salad. In reality, vegans eat everything
non-vegans eat, but without the animal products and likely with more
variety from special
foods.
Common vegan dishes include
stir fry, pasta, rice and beans, chana masala, cucumber-avocado
sushi, pad thai, quinoa, pizza, pancakes, french toast, waffles,
veggie burgers, chili, soups, tacos, burritos, casseroles, stew,
sandwiches, cookies, non-dairy ice-cream, cakes, pies, etc.
Nutrition
& Health
Nutritional deficiencies are a
concern for everyone. While vegans statistically enjoy longer life
spans than the average human being, we are not exempt from this
reality. First and foremost, you should ensure you are receiving
enough Vitamin B-12, Omega-3, and Vitamin D. See below for more
detailed information on vegan nutrition.
Protein: Because animal-based
foods are high in protein, it’s a common misconception that vegans
don’t get enough of it. In fact, the real problem is nonvegans
getting too much protein. Vegans can get all the protein they need
from lentils, tempeh, tofu, beans, nuts, seeds, and even vegetables.
We highly recommend the book,
Becoming Vegan by Brenda Davis and Vesanto Melina. M.S., R.D for more
detailed information pertaining to ones age and individual needs.
They provide sample menu plans and nutrition recommendations for
children, teenagers, pregnancy, and athletes as well as a wealth of
information on proper nutrition. Also,
be sure to check out The Boston Vegan Association’s Nutritional
Pamphlet
Calcium: (Approximately 1000
milligrams per day, 1200 milligrams for women over 51 and men over
70.) Leafy green vegetables-kale, collards, broccoli, okra, figs,
oranges, almonds, pistachio nuts, hazelnuts, flaxseed, sunflower
seeds, sesame seeds, soybeans, chickpeas, navy beans, pinto beans,
kidney beans, lentils, tempeh, tofu*, fortified non-dairy yogurt,
fortified non-dairy milks, fortified soy products, fortified
breakfast cereals, and fortified orange juice. Note: Spinach, beet
greens, and chard are healthy foods but not good sources of calcium.
When purchasing tofu, look
for the calcium-set tofu with "calcium sulphate" in the
ingredients.
Iron: Chickpeas (hummus),
lentils, navy beans, pinto beans, kidney beans, soybeans, quinoa,
tofu, raisins, goji berries, fortified veggie burgers and other soy
products, pumpkin seeds, cashews, figs, sunflower seeds, sesame
tahini, prunes, whole wheat, parsley, and pine nuts.
Tips
Vitamin C
Vitamin-C rich foods help with
iron absorption. Try eating these foods in the same meal. Use
cast-iron cookware. If your iron status is low, avoid consuming foods
high in zinc at the same meal.
Replacements
Here are some quick tips for
using vegan ingredients to replace the animal products in your
favorite recipes
Eggs
Apple Sauce
Applesauce will give off a gas
while being cooked, making your baked goods fluffy. It's also doesn't
require adding as much liquid as powdered replacers. 1/4 cup
applesauce = 1 egg
Ground Flax Seed
When ground to a powder and
liquified with water, ground flax seed creates a gooey texture great
for binding. It's also full of protein and omega-3s. 1 tbsp ground
flax + 3 tbsp water = 1 egg.
Banana
Like applesauce, bananas are
naturally sweet. They also have strong binding properties when used
baked goods. <strong>1/2 banana = 1 egg</strong>
Baking soda/powder
When you really need your dish
fluffy without extra flavor, simple baking soda or baking powder does
wonders. 1 tsp baking powder + 1 1/2 tbs water + 1 1/2 tbs oil or 1
tbs vinegar + 1 tsp baking soda = 1 egg.
Milk
Soy/Oat/Hemp/Almond/etc.
milk
By now, you've probably heard
of the increasingly popular nut- and bean-derived milk products
making their way into grocery stores. While soymilk is probably the
most prevalent, some prefer rice milk for its naturally light and
sweet flavor and almond milk for a boost of Vitamin E,
monounsaturated fats, dietary fiber, and B vitamins.
Vegetable Oil
The only difference between a
fat and an oil is that a fat is a solid at room temperature. Often
when milk is used in foods like mashed potatoes, it's the fat that
makes it creamy. Substituting this for vegetable or olive oil is
equally as satisfying and much healthier.
You'll
need a B12 supplement
Vitamin
B12 occurs naturally only in animal foods, so you'll want to stock up
on a variety of B12-fortified foods as well as a B12 supplement. B12
keeps the body's nerve and blood cells healthy and helps make DNA,
sodeficiencies can
lead to tiredness, weakness, constipation, loss of appetite, weight
loss (the
bad kind), nerve problems, and depression. To find out if you need to
up your intake, ask your doctor for a simple blood draw.
…And
maybe an iron supplement, too
Iron
comes in two forms: heme and non-heme. Heme, which makes up about 40%
of the iron in animal foods, is easily absorbed by the body. Vegan
diets contain only non-heme, which is less readily absorbed, so you
may need to ingest more iron if you want to get the same benefit,
says New York City nutritionist Christian Henderson, RD. Good vegan
iron sources include legumes, sunflower seeds, dried raisins, and
dark, leafy greens. Vitamin
C-rich foods (think:
red peppers, citrus, and broccoli) aid iron absorption.
The
best sources of vegan protein include natural soy, lentils, beans,
quinoa, and seitan, Rosser says.
More
than just meat
Proteins
are known as the building blocks of life: In the body, they break
down into amino acids that promote cell growth and repair. (They also
take longer to digest than carbohydrates, helping you feel fuller for
longer and on fewer calories—a plus for anyone trying to lose
weight.) You probably know that animal products—meat, eggs and
dairy—are good
sources of protein;
unfortunately, they can also be high in saturated fat and
cholesterol. What you may not know is that you don't need to eat meat
or cheese to get enough protein. Here are 14 good vegetarian and
vegan sources, and tips on how to add them to your diet
today.
Green
peas
Foods in
the legume family are good sources of vegetarian protein, and peas
are no exception: One cup contains 7.9 grams—about the same as a
cup of milk. (For the record, women should get about 46
grams of protein per day, and men need about 56.)
If you don't like peas as a side dish, try blending them into a
pesto, says Elle Penner, RD, nutritionist for MyFitnessPal and
blogger at Nutritionella.com.
"I blend frozen peas, toasted pine nuts, fresh mint, olive oil,
and Parmesan cheese and serve over linguine," she says. "It's
one of my all-time favorite meat-free meals!" Try
this recipe: Fresh
Pea Hummus
Quinoa
Most
grains contain a small amount of protein, but quinoa—technically a
seed—is unique in that it contains more than 8 grams per cup,
including all nine essential amino acids that the body needs for
growth and repair, but cannot produce on its own. (Because of that,
it's often referred to as a "perfect protein.") Plus, it's
amazingly versatile: Quinoa can be added to soup or vegetarian chili
during winter months, served with brown sugar and fruit as a hot
breakfast cereal, or tossed with vegetables and a vinaigrette to make
a refreshing summer salad. Try
this recipe: Toasted
Quinoa With Chiles and Corn
Nuts and
nut butter
All nuts
contain both healthy fats and protein, making them a valuable part of
a plant-based diet. But because they are high
in calories—almonds,
cashews, and pistachios for example, all contain 160 calories and 5
or 6 grams of protein per ounce—choose varieties that are raw or
dry roasted. Nut butters, like peanut and almond butter, are also a
good way to get protein, says Penner: "Look for brands with as
few ingredients as possible—just nuts and maybe salt," she
says. "Skip the ones with hydrogenated oils or lots of added
sugar." Try
this recipe: Almond
Butter Cookies
Beans
There
are many different varieties of beans—black, white, pinto,
heirloom, etc.—but one thing they all have in common is their high
amounts of protein. Two cups of kidney beans, for example, contain
about 26 grams (almost the same as a Big Mac, which has 25 grams!).
And you don't have to make beans from scratch to reap their
nutritional benefits, says Christine Gerbstadt, MD, RD, author
of Doctor's
Detox Diet.
"If you want to buy them dried and soak them overnight before
you cook them, that's fine," she says. "But it's also
perfectly okay—and much easier—to buy them canned, rinse them,
and heat them up over the stove." Try
this recipe: Black
Bean Cakes with Queso Fresco
Chickpeas
Also
known as garbanzo beans, these legumes can be tossed into salads,
fried and salted as a crispy snack, or pureed into a hummus. They
contain 7.3 grams of protein in just half a cup, and are also high in
fiber and low in calories. "You can make a really great meal
with some whole-wheat flatbread, some veggies, and some homemade
hummus," says Gerbstadt. "Just toss a can of chickpeas in
the blender with some herbs and some tahini or walnut oil and you're
good to go." Try
this recipe: Cumin-Spiced
Chickpeas
Tempeh
and tofu
Foods
made from soybeans are some of the highest vegetarian sources of
protein: Tempeh and tofu, for example, contain about 15 and 20 grams
per half cup, respectively. "They're highly nutritious, and they
can really take on the taste and texture of whatever type of food
you're looking for," says Gerbstadt. "I love that you can
get a really soft tofu and mash it with a fork, or you can get a firm
one and have a really substantial product that can stand in for
meat." Try
this recipe: Miso-Glazed
Tofu
Edamame
Not
crazy about meat substitutes? Get your servings of soy the way it
appears in nature: Straight from the soybean, still in the pod.
Boiled edamame, which contains 8.4 grams of protein per half cup, can
be served hot or cold and sprinkled with salt. Try it as a snack, an
appetizer before dinner, or added to salads or pastas (minus the
shell, of course.) Try
this recipe: Roasted
Edamame
Leafy
greens
Vegetables
don't have nearly as much protein as legumes and nuts, Gerbstadt
says, but some do contain significant amounts—along with lots of
antioxidants and heart-healthy fiber. "If someone is eating a
lot of vegetables—and a wide variety of different types
of vegetables—it
will certainly add up to a good amount of amino acids," she
adds. Two cups of raw spinach, for example, contain 2.1 grams of
protein, and one cup of chopped broccoli contains 8.1 grams. Try
this recipe: Warm
Two-Bean Chard Salad
Hemp
Adding
hemp to your diet does not mean you're eating rope (or marijuana),
says Gerbstadt; you can find it in some cereals and trail mixes, or
you can buy hemp seeds (10 grams of protein in 3 tablespoons) and add
them to smoothies, pestos, or baked goods. Hemp milk can also be a
dairy-free way to add protein to your diet, and it's even lower in
calories than skim milk. Try
this recipe: Pumped-Up
Smoothie
Chia
seeds
These
seeds—yes, from the same plant that's used to make Chia Pet
products—are an easy way to add protein (4.7 grams per ounce, about
two tablespoons) and fiber to almost any recipe: Chia seeds can be
sprinkled over salads, stirred into yogurt or oatmeal, blended into
smoothies, or they can take center stage: They plump up and take on a
gelatinous texture when soaked in a liquid, forming a rich and creamy
pudding-like treat. Try
this recipe: Clementine
Chia Pudding
Sesame,
sunflower and poppy seeds
Don't
discount the other seeds in your pantry, either; the more familiar
varieties are also high in protein and healthy fats, says Gerbstadt.
(Per volume, sunflower seed kernels contain the most protein—7.3
grams per quarter cup—followed by sesame seeds and poppy seeds at
5.4 grams each.) Try thinking of outside-the-box ways to add more
seeds to your diet, Gerbstadt says: "Instead of saving poppy
seeds for once a year for your holiday bread, try adding them to a
vinaigrette," she suggests. Try
this recipe: Confetti
Slaw with Poppy-Seed Dressing
Seitan
Another
meat substitute popular with vegetarians, seitan is made from wheat
gluten, seasoned with salt and savory flavors and loaded with
protein—36 grams per half cup, more than either tofu or tempeh. It
looks like duck meat and tastes like chicken, and can be used in any
recipe that calls for poultry.
Non-dairy
milk
Milk
alternatives aren't just for the lactose intolerant: They can be
great additions to any diet; just watch out for lots of added sugar
and flavors, says Penner. (Plain soy milk, for example, contains
about 100 calories per cup—comparable to skim milk's 80
calories—but the flavored varieties can contain much more.) Soy
milk has the most protein, at 4 to 8 grams per 8 ounces, butalmond,
hemp, and rice milk also
contain about 1 gram per cup.
Unsweetened
cocoa powder
Bet you
didn't know you can get protein from chocolate! Unsweetened cocoa
powder—the type used in baking or making hot chocolate from
scratch—contains about 1 gram of protein per tablespoon. The powder
is bitter all by itself, however, so most recipes call for lots of
sugar and fat (usually butter or other dairy), as well. Stick with
nonfat (or almond milk) and choose calorie-free sweeteners for
a healthy,
low-cal hot cocoa,
or add it to air-popped popcorn (along with sugar, allspice, and
cayenne pepper) for a sweet and spicy whole-grain treat. Try
this recipe: Cocoa-Cayenne
Popcorn
Kathy’s
Vegan Shopping List
Kathy's Complete Vegan
Essentials List
*Note
I definitely have more items (and I'm out of a few) - than this in my
kitchen right now, but these are my vegan staple items that I try to
keep an assortment of on hand.
No, I
do not have all these
items in my tiny NYC kitchen right now. I
wish..
And
when it comes to produce items I try to stay seasonal, so the list is
always changing.
Fridge:
Vegenaise
Spread (Vegan Mayo-type spread)
Vegan Cream Cheese
Vegan Cheese
(Daiya, DrCow, Follow Your Heart. Homemade)
Dijon Mustard
Parmesan
Cheese (Purple vegan bottle - Galaxy Nutri brand)
Tahini
Vegan
Buttery Spread (Soy/Olive Oil based style butter)
Liquid Smoke
(Vegan way to get that smoky BBQ flavor)
Soy Sauce
Apple Cider
Vinegar
Red Wine Vinegar
Almond
Butter
Harissa Spicy Spread
Roasted
Tomato Salsa-HOTSoy
Yogurt
Beverages:
Coconut
Water
Soy
Milk
Rice Milk
Hemp Milk
Almond Milk
Chai Beverage
Concentrate-vegan
Sparkling Mineral Water
Electrolyte
Water
Kombucha Drink
Acai Juice
Fruit
and Nuts:
Dried
Goji Berries
Raw
Brazil Nuts
Raw
Cashew NutsRaw
Walnuts
Pumpkin
Seeds
Sunflower Seeds
Dried Blueberries
Shredded Unsweetened
Coconut
Pine Nuts
Protein-Rich:
Tempeh
Extra
Firm Tofu
Silkened Tofu
Frozen Shelled Edamame
Beans
Seitan
Quinoa
Beans
Lentils
Freezer:
Frozen
Vegan Ice Cream
Frozen Organic Blueberries
Frozen Acai Smoothie
Packs
Frozen Organic StrawberriesFrozen
Papaya
Frozen
Organic Peas
Frozen
Organic Rice/Veggie Blend
Frozen Veggie
Burgers
Grains/Flour/Baking:
Sprouted
Grain BreadBrown
Rice
Thick
Cut OatsQuinoa
Whole
Wheat Couscous
Arborio Rice (Risotto)
Pasta
(spelt/wheat/rice/Farro)
Corn Meal-thick
Fava-Garbanzo Bean
Flour
Flaxseed Meal
Baking Soda/Powder
Agar
Agar
Oils/Fats-Pantry:
Fruity,
Hugh Quality Extra
Virgin Olive Oil for
salads
Less Expensive Extra
Virgin Olive Oil for
cooking
Coconut Milk
EV Coconut Oil
Canola Oil
Grape Seed
Oil
Macadamia Nut Oil
Sweeteners:
Maple
Syrup - grade B
Agave Syrup
Vegan Organic Sugar-dry
Brown
Rice Syrup
Spices/Seasonings:
Black
Pepper Grinder
Fine Pre-Ground Black Pepper
Cayenne
Paprika
Ground
Cumin
Cinnamon
Lemon Pepper Grinder
Red Pepper Flakes
sea
salt-fine
Kosher salt
Fleur de Sel
Vanilla Extract
Bay
Leaves
Thyme
Rosemary
Fresh Garlic
Gourmet Salts - pink,
grey, herbed, black
Canned
Goods/soups:
Large
Pitted Olives
Organic Garbanzo Beans
Mandarin Oranges
San
Marzano Tomatoes
Udon Miso Noodle Soup
Vegetable broth
Vegan
Marinara Sauce
Roasted Red Peppers
Artichoke Hearts
Marinated
Mushrooms
Dried
Pantry-Beverages:
Green Tea
Black Tea
Miracle
Greens Powder
Dry
Snacks/Sides:
Savory
Rice Crackers
Salt n Pepper Rice Crackers
Soy Crisps
Pea
Crisps
Fruits
and Veggies:
*Seasonal
Produce whatever that may be
Year Round:
Italian
Parsley
OnionsSweet
Potatoes
Tomatoes
OrangesMandarins/Winter
Citrus
Grapefruit
Apples
Bananas
Jalapenos
PlantainsMushrooms
Lemons
Limes
ArugulaMixed
Greens
Fennel
Shredded
Cabbage
carrots
Avocados
Watercress
Romaine
Hearts
Endive
Yes I probably forgot a few things. But this
is a
good assortment of products/foods I love.
Some
Simple Meal Ideas
Breakfast
Breakfast
Cold
cereal or granola with nondairy milk
Oatmeal
or other hot cereal
Bagel
with vegan cream cheese
Toast
with jelly
Pancakes
Fruit
smoothie
Tofu
scramble with veggie sausage
Fruit-filled
toaster pastry
Lunch
& Dinner
Veggie
burger or hot dog with fries
Mock
lunchmeat sandwich with chips
Faux
meat with baked or mashed potatoes and gravy
Vegetable
stir-fry with tempeh, tofu, or seitan
Falafel
pita sandwich with hummus or tabouli
Peanut
butter and jelly sandwich
Soup
or chili over pasta or rice
Baked
tempeh or tofu sandwich
Pasta
and tomato sauce
Bean
burrito
Veggie
pizza
Seitan
casserole
Tofu
lasagna
Snacks
& Dessert
Vegan
pie, cookies, or cake
Nondairy
ice cream, yogurt, or pudding
Fresh
or dried fruit
Nuts
or seeds
Trail
mix
Pretzels
or popcorn
Chips
and salsa
Energy
bar (such as vegan Clif Bar)
Kathy’s
Daily Routine
8-9AM (and
this "wake time" varies greatly) I wake up and reach for
water or coconut
water.
I chug it on an empty stomach to rehydrate. I either go back to bed
to 'snooze' do some AM yoga or start working. I wait a good 30-60
minutes to let that liquid absorb into my body. And let my natural AM
hunger kick in. I'll be honest, (right now) I rarely 'workout' in the
morning during the week (PM exercise is a better bet for me) - but if
I have a spurt of energy in the AM I'll embrace it before my
main breakfast.
UPDATED! ..My
new habit which I LOVE. Drinking my Goji
Berry Lemon Tea upon
rising. Recipe
here.
Then I wait about an hour or so for my first real food, aka
"breakfast."
930AM Smoothie
or oats. Those are my two go-to breakfast meals. I like simple
breakfasts that are rich in fiber and hydrating. You will never see
me munching on a dry granola bar for breakfast. My typical smoothie
is LARGE in size. My latest obsession (if you follow me well) is
matcha. This
smoothie is
my official breakfast of summer 2012 - so green and glorious...
1030AM More
water or coconut water to hydrate. I have a habit of popping papaya
enzyme tablets after meals + I love Xylitol-sweetened gum between
meals to pounce on any cravings. Chewing gum helps me deal with any
nervous or anxious energy I have from a busy morning.
1130AM Snack
time. My snacks vary greatly! Call me a fruit monster, I love
snacking on fresh fruit - I usually keep some chopped and chilling in
my fridge. Like summer peaches, pineapple,
papaya,
apples, grapes, citrus and more. A light fruit snack gives me an
instant energy boost and fills me with some fiber / hydration +
vitamins / minerals.
Another fave snack involves NUTS. Nut
butters and whole nuts. On a busy day I will garb a handful of
walnuts and start munching. Or some nut
butter spread on toast.
Those healthy fats keep me satisfied through the morning. And
sometimes I grab something sweeter in nature - a
muffin,
maybe a cookie like THIS or
even a nibble of a leftover healthy vegan dessert likeTHIS or THIS.
Nibble and back to work.
If I want a cookie, I'll grab a
cookie.
..more
water or coconut water drinking.. best habit you can start!
130PM-230PM Depending
how busy my day is and how hungry I am - I'll have a light,
energizing lunch around this time. And again, this one varies
greatly. If I'm not hungry for "lunch" I'll just keep my
snacking habits up throughout the day until dinnertime.
But my
ideal "lunch" includes something GREEN and something
PROTEIN rich. Think leafy greens and beans or re-heated leftover tofu
or tempeh from last night's dinner. Or maybe I'll pop a veggie burger
in the microwave and eat it bun-free with a salad or some side
veggies. Rice and beans are also a lunchtime craving for me.
A
light salad paired with protein is a nice lunch. Just don't force
feed yourself crap or something less than delicious. Feed yourself
something you LOVE..
The
key to lunch for me is keeping the nutrients dense and the portions
small. I don't like to feel tired after lunch as if I have to plop
down and "digest" for a few hours before getting right back
to work.
Sometimes lunch just involves nibbling on whatever I
am photo-shooting that day. Lucky for me, I certainly don't find it a
challenge to get in the kitchen for lunch. But for those who work
outside the home / kitchen-adjacent studio (which is most people) a
pre-made or brown-bag lunch is essential. A few of my fave pre-made
lunches are hand-helds like: THIS and THISand THIS.
And
sometimes I'm just wanting a light SMOOTHIE lunch. And my smoothies
vary greatly! I could tell you all 365 of my favorite recipes. But
you will have to wait for my smoothie book to come out next spring /
summer. For now, browse my index or
get my smoothie App.
Some of my fave add-ins include chia seeds, aloe vera juice, flax
seeds, vegan protein powder (VEGA brand is great), spirulina and
matcha.
I will usually take a few vitamins / supplements at
lunchtime.
Note: on weekends I usually like to make lunch the
largest meal of the day - instead of weekdays when dinner is usually
the largest. Maybe a Sprout
Sandwich making
session. Or a Cali
Club..
...more
water drinking...
430PM Snack
time. Again. If lunch was light, as it usually is - I end up wanting
more snacks in a few hours. I'll usually indulge a craving. Or stick
to something salty. I love soy crisps, kale chips, rice crackers.
Salty snacks always inspire me to drink more water or coconut water -
which again - is a great thing. Check out my Healthy
Desk-Side Snacks.
Other
healthy snacks include hummus + veggies, non-dairy yogurt, homemade
bars or muffins, fruit, more veggies, chilled edamame beans + tamari,
avocado on toast + chili salt, nuts and more.
If I'm planning
on an evening workout - tennis with my husband is my favorite choice
- I will eat something a bit more carb-heavy to fuel
up.
6-7PM Working
ends (usually) and I either run evening errands or even better - WORK
OUT. Tennis please! Long walks are also very nice. Anything to get me
out of my studio space. Or if I'm doing a fancy dinner - I call
"making dinner" my PM workout. Cooking is totally worthy of
'workout status.' This Pineapple
Fried Quinoa sure
was (hollowing out a pineapple = cardio)..
7-8PM
Dinner. Dinner
almost always includes a colorful big salad or some sort. My dinner
salads are usually the vehicle to serve more substantial dishes like
tofu, tempeh, grains, beans and more. I just plate them right on top
of my salad in one big beautiful bowl. Macro
Bowls are
pretty fantastic...
And
if I'm skipping a salad - veggies always fit in somewhere. As a
roasted, steamed or sauteed veggies side...
Like here in
my Sumac
Tofu plate.
Tofu + Red Quinoa + Veggies = yes dinner..
I
also love sides of soup at dinner. Lentil or pea soups pack a nice
protein punch. Brothy soups are warming and hydrating.
My
main-course-worthy Veggie
Pasta Stew..
also
adore a baked sweet potato at dinnertime. Fully
loaded too.
I
usually like a side of bread or crackers with my soup or salad.
Sprouted grain toast or tamari sesame rice crackers are my
faves.
And light dinners are also nice. Summer
Bagels..
I
usually try not to drink too much liquid with dinner. I sip. Helps my
digestion, but again, everyone is different. A good hour or so after
dinner I will usually chug some coconut water before bed or if it is
cold outside, peppermint or bedtime tea lattes make me
swoon.
DESSERT! Do
I indulge? Oh yes. I do. Blueberry
Cake...
I
used to be a "must-eat-dessert-after-every-dinner" girl.
Sweet tooth baby. A vegan cookie. Bowl of vegan ice
cream.
Slice ofpie.
Perfect cookie...
But
lets face it, that is not the best habit to keep. So I am constantly
trying to stomp my sugar cravings post-meal. I use my
"chew-xylitol-gum" technique when needed. Otherwise, I just
go for it and indulge.
Perfect
logic: If
you really want the chocolate
cream pie.
Eat the chocolate cream pie...
And
when dining out, I usually indulge. I really can't visit Veggie Grill
without splitting a vegan chocolate chip cookie with my husband, or a
vegan cupcake from Native Foods. Or a Mallomar from
Pure Food and Wine. Or chocolate Cake from GoBo. You get the
picture. Life
is too short to even try..
And
the best part about my sweet tooth is the fact that vegan desserts
are usually pretty darn healthy. So while they do add calories to my
day - they usually include even more nutrients from ingredients like
cacao powder, nuts, soy milk, grains and more.
Ch
Ch Ch Chia
Cheesecake +
healthy blueberry sauce..
As
mentioned above, my bedtime includes sips of either water, coconut
water or bedtime tea. I kind of love Sleepytime
Tea(box
w/ the cute bear + kitty snoozing on his lap) with a splash of
vanilla soy milk, cinnamon and a tablespoon of maple syrup. And my
day ends on a calm, quiet note.
Now that is a GOOD day. I'm
certainly not perfect and have no desire to make you think I am.
Sometimes I blow it. To many snacks, too many second helpings, too
little water or too much sugar or caffeine. Or sometimes I let my
blood sugar dip too low and boom = grumpy + starving! Bad combo.
And
when I 'eat too much' it is not even that I eat bad stuff
(lets face it, vegan food - even the decadent stuff - is pretty
angelic compared to mainstream indulgences) but sometimes I do eat
too much of those yummy things. Oh well. Life goes on and my body
usually re-balances itself in a day or two.
Indulging is a
part of my balanced freestyle vegan life. Because vegan cinnamon buns
do happen..
You
shouldn't replace animal products with junk
Swapping
out meat for white bread, pasta, and other packaged foods sets you up
for failure on the vegan diet, says Rosser. "It's not a good
idea to trade in animal products, which contain protein, vitamins,
and minerals, for processed foods that provide little nutritional
value other than calories." The result: hunger, weight gain, and
a grumpier mood.
Photo:
Getty Images
Take it
easy on soy-based products
In
general, critics overstate the dangers
of soy and
the promoters exaggerate its benefits. Though scientists are still
arguing over the effects of soy on cancer and heart
health,
one thing is for certain: "Consuming too much soy-based vegan
'meat' is arguably worse (than) consuming high-quality animal
products," says Henderson. Meat substitutes are often highly
processed and loaded with sodium and preservatives, so read labels
carefully. The healthiest sources of soy are miso, tempeh, tofu, soy
milk, and edamame.
What
Do Vegans Eat
Veganism
is a strict type of vegetarianism that excludes meat and all animal
products. Vegans do not eat meat, fish, eggs, dairy products, or any
foods containing them. A vegan diet relies on plant-based foods
including fruits, vegetables, grains, beans, nuts, and seeds. A vegan
diet can be a healthful and nutritionally adequate diet; however, a
vegan must make sure they eat enough foods with protein, calcium,
iron, vitamin B12, and omega-3 fatty acids.
Cut a
bit of belly bloat each day by avoiding these 3 foods
Protein
Protein
is an important nutrient for skin, bone, muscle, and organ health.
Since vegans do not eat meat, eggs, or dairy products that are rich
in protein, they must eat a variety of plant-based foods to meet
their daily protein requirements. Some vegan foods that are high in
protein include soybeans, soy-based meat substitutes, soy milk, tofu,
black beans, chickpeas, lentils, almonds, peanut butter, other nuts
and seeds, and whole grain products.
Calcium
Calcium
is a mineral essential for the health of teeth and bones. Vegans can
get enough calcium even without consuming milk and other dairy
products. Some plant-based foods that are high in calcium include
spinach, kale, broccoli, collard greens, blackstrap molasses, and
calcium-fortified products like soy milk, tofu, cereal, and juice.
Iron
Iron is
an essential mineral necessary for red blood cells and the
transportation of oxygen in our body. Some vegan foods that are good
sources of iron include dried fruits, dried beans and peas, dark
leafy green vegetables, whole grains, and enriched cereals. In
addition to eating these foods, vegans can enhance the absorption of
iron by also consuming foods high in vitamin C, such as citrus juices
and tomatoes.
Vitamin
B12
Vitamin
B12 is a water-soluble vitamin essential for the production of red
blood cells. Vitamin B12 is virtually only present in animal
products, so vegans must make sure they eat foods with added vitamin
B12. These foods include nutritional yeast, fortified cereals, or
fortified soy milk. Vegans may also take a vitamin B12 supplement.
Omega-3
Fatty Acids
Omega-3
fatty acids are essential fatty acids needed for brain and heart
health. Vegans should eat flaxseed oil, flaxseeds, walnuts, canola
oil and soybeans for a healthful diet
breakfast
Porridge
or cereal with soy, rice or nut milk and fresh fruit | Scrambled tofu
with grilled tomatoes and mushroom on toasted English muffin | Toast
with Marmite/avocado/jam or baked beans | Fresh fruit salad and soy
yoghurt | Fruit smoothie | Muffins | Vegan pancakes with maple syrup
lunch
Minestrone
soup with crusty bread | Vegetable Frittata | Tempeh or bean burger |
Hearty salads using lentils or beans, potatoes, rice or pasta |
Sandwich or wrap - using a variety of salads, vegan mayonnaise,
mustard, hummus, roasted vegetables, falafel, crispy tofu, mock meat
slices or veg schnitzels | Vegan sushi | Baked potato topped with
mixed bean and veggie salad
dinner
Veg
sausages with garlic mashed potatoes, green beans and gravy | BBQ
tofu/veggie skewers with corn on the cob | Vegan lasagne or spaghetti
bolognaise | Vegetable curry or dahl with roti | Mixed veggie
stir-fry with tofu, tempeh or nuts served with rice or noodles |
Mushroom risotto | Chilli non-carne with mixed green salad
snacks
Fresh
fruit | raw vegetable sticks dipped in hummus, salsa or guacamole |
raw almonds or other nuts | pumpkin seeds (pepitas) or other seeds |
soy yoghurt | wholegrain crackers (e.g. Ryvitas, Vitawheats) with
toppings - e.g. fresh tomato, avocado, Marmite | rice cakes with
peanut butter or tahini and fresh baby spinach leaves | dates, other
dried fruit | Fruit Cups | Raw Bliss Balls | baked beans (preferably
salt-reduced) | glass of fortified soymilk (try blending with fresh
fruit to make a nutritious soy smoothie) | Green smoothie
occasional
snacks/treats
Blueberry
muffins | Banana & Walnut muffins | Raspberry & White
Chocolate muffins | vegan sweets/ desserts /cakes | licorice | muesli
bars (check label to ensure no animal products) | Sesame Snaps |
vegan chocolate
Guidelines
for Planning Vegan Meals
By
Amanda Benham (Accredited Practicing Dietitian and Accredited
Nutritionist)
When
planning vegan meals or menus, the goal is to make them not only
tasty but:
Rich
in essential nutrients such as vitamins and minerals
Not
too high in fat, salt and sugar
Rich
in fibre and other beneficial plant components
Filling
and providing sustained energy
Energy
(calorie/ kilojoule) content should be appropriate for your activity
level
The
following guidelines will help achieve these goals:
1.
Aim to include the following in every main meal:
Green
vegetables - preferably fresh e.g. broccoli, bok choy, green beans,
peas (frozen are fine), spinach, zucchini, celery etc. Amount:
at least one cup per person
Red/orange/yellow
vegetables - preferably fresh e.g. carrots, pumpkin, corn, tomato,
yellow squash, sweet potato etc. Amount:
at least 1/2 cup per person Note:
Boosting vegetable intake by serving a side salad with your main
meals is a good idea.
A
source of vegetable protein, such as legumes (beans, lentils, chick
peas) or soy products or nuts/seeds or occasionally a processed
vegetable protein food such as a meat alternative. Amount:
1/2 - 1 cup of cooked legumes or 100g organic tofu or tempeh or one
vege-burger or 1-2 vegan sausages
A
source of complex carbohydrate, such as potato, rice, pasta/noodles,
cous cous, bread etc. Amount:
Vary depending on how hungry and how physically active you are. Eg.
For inactive people, 1/2 cup rice can be enough, whereas a more
active person could eat two cups or more.
2.
Add variety and flavour to meals by including other optional
ingredients such as:
Additional
vegetables - eg. mushrooms, eggplant, beetroot, onions, seaweed,
sprouts, bamboo shoots etc.
Herbs
and spices - fresh or dried such as basil, oregano, coriander,
garlic, ginger, chilli, pepper, mustard seeds etc. Use
liberally.
Tomato
paste or tomato puree.
Fruit
/ juices - such as sultanas, pineapple, lemon juice.
Non-dairy
milk for making white sauces (Eg. organic soy milk).
Salt
- it is recommended that if salt is used, it is iodised salt, and is
used sparingly. Stock cubes, soy sauce and other sauces are
also sources of salt, and if used, should be used in moderation.
Oils
- use sparingly. Olive oil and non-GM canola oil are the best
choices for vegans, due to their fatty acid profile. Flaxseed oil
can be added to salads but is not suitable for cooking.
Coach
Janell Wilson
XXOO
