Vegan Made Simple

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.

About the Vegan Diet

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.

Kale Chips. Spicy. Cheezy.

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 also love hot comfort style dinners. Mexican tacos and enchiladas, lasagna, pot pies, pasta, rice bowls, veggie burgersand more are all delicious vegan dinners. There are simply too many favorites to mention - so browse the entree part of myrecipe index. OK, and THIS (homemade vegan pizza) recipe always makes me excited for dinner...

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.

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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

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