I have decided to become vegan?!
I have decided to become vegan?
i have been a vegetarian for a few years but i have decided to go vegan can you tell me what one eats all day for example? i dont really like tofu or soy burgers though
Answers:
This is what a day looks like for me(during the week I eat the same food everyday,it's more convenient).
B.Fast=Cream of Wheat or fruit smoothie and 2 pieces of toast(whole wheat)
Snack=nuts(variety)
lunch=Beans and Rice(brown)
Snack=Bowl of raw fruits and veggies
Dinner=Something simple
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Eat a variety of "whole foods," with plenty of beans, nuts, whole grains, fruits, and vegetables. Avoid unhealthy foods like trans fats, which are usually listed as partially hydrogenated oils. Deep-fried foods often contain trans fats. Choose margarines that use nonhydrogenated oil, like Earth Balance or Smart Balance. Although a diet consisting of Coke and French fries is technically vegan, you can't be healthy if you eat nothing but junk food. Vitamin B12: Vitamin B12 is produced by bacteria, and some experts believe that vegetarians used to get plenty of this vitamin from bacteria in drinking water. Since drinking water is now treated with chemicals that kill the bacteria, it's important to make sure that you get enough vitamin B12 from fortified foods (like most brands of soy or rice milks, some breakfast cereals, and many brands of nutritional yeast) on a daily basis or by taking a sublingual B12 tablet of 10 mcg per day.
Iron-beans, dark green leafy vegetables (like spinach),whole grain breads, Also eat something with vitamin c when you eat something with iron, it increases absorption
Calcium-dark green leafy vegetables (spinach, broccoli, soymilk)
Protein-Isn't really hard to get, just eat a variety of foods, good sources are beans, brown rice, nuts, whole grain breads, soy foods
Omega-3 fatty acids-flax seeds/oil,walnuts,canola oil
Zinc-pumpkin seeds (best source), beans and lentils, yeast, nuts, seeds and whole grain cereals
Selenium-Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium.
Vitamin D- Vitamin D, often called the sunshine vitamin, is another common deficiency in those not drinking vitamin D fortified milk. Synthetic vitamin D is added to both cow’s milk and most brands of soy milk today.
Vitamins A (beta carotene),C, K, E and Folate-variety of fruits and veggies
Iodine-Iodine is a trace mineral that's important for healthy thyroid function. Table salt is the most common and reliable source of iodine in Americans' diets. (However, sodium in processed foods usually does not contain iodine.) If you don't consume table salt, you can get iodine from a multivitamin or from kelp tablets.
Source(s):
Check out the new four food groups
http://www.pcrm.org/health/veginfo/vsk/f...
VEGGIES
here's a website u can go to for vegan food and diet:
http://www.vrg.org/nutshell/vegan.htm...
Vegans prefer to eat the native flora and fauna of Vega, but they have been known to indulge in a bowl of Danebian toad stew now and then. Vega has some very liberal naturalization laws, but it's so far away. 32 light years or so, I think. By the time you get there, you'll be too old to enjoy the cuisine. Maybe you should consider becoming a Centaurian, instead. -yk
;-)
omg ur my heroooo!! im vegetarian but i never quite had the will power.
Most vegans eat a ton of fresh food and its soooo much healthier too. there are a million different ways to make veggies so dont feel like ur gonna be left with a salad with no dressing everyday. right now i basically eat vegan except when im really craving cream cheese or somethnig. most breads and bagels are actually vegan. there are a ton of vegan chinese meals and there is always the classic bean burrito with no cheese of course. there are also dairy replacements just like meat replacments. like tofutti (YUMMY!) for ice cream. you cant taste the difference.the best place for meat and dairy replacements is ur local health food store or if one is not in ur area the best chain is meijers. im sure u already know this but for milk, drink either almond, rice, or (my fave) soymilk. silk soymilk is the best i think cuz its also organic and it says in the side its 100% vegan so u can rest assured.
hope i helped <3's to u
Try to incorporate quinoa into your diet. It is a pseudo like grain that is a complete protein. Also hemp seeds are a complete protein with a well balanced essential fatty acid compliment.
I suggest making a complex salad once a day. Try making a base of say spinach, red leaf lettuce, and arugula. You can add things like avocado, broccoli, carrots, olives, onions, tomatoes, just about any vegan fruit or vegetable you can think of, including hemp seed.
I also do tons of stir fries. Try using brown or wild rices adding the quinoa as well. You can uses most of the same veggies you would use on your salad.
Finally pastas are the same principle. Cook your pasta and add at the end of the cooking cycle any veggies you desire. Sometimes I don't even use tomato sauce, but instead drizzle olive oil and salt and peppers, with sometimes basil and garlic, etc.
Oh and don't forget to use nuts. They are a great source of protein and fats.
Best of wishes on your new endeavor.
here are some recipes that really easy and simple to make:http://www.peta2.com/stuff/s-recipereal....
At breakfast: Cereals with soy milk and fruits and bread.
Lunch: Pasta with different sauces, or potatoes with cooked vegetables or rice and vegetables there are so many possibilities...
Dinner: Bread, pasta, etc.
I love vegan pizza it tastes so good !
(Sorry for my English, I'm German)
quinoa and buckwheat are two grains with nearly complete protein..
just mix lots of beans and grains and nuts and seeds and vegetables and proteins...
Bean Recipes
http://www.americanbean.org/recipebook/h... (U.S. Dry Bean Council)
http://www.calbeans.com/recipes.html... (California Dried Beans board)
http://www.recipe-source.com/fgv/beans-g... (bean and grain recipes)
http://www.recipe-source.com/fgv/bean-sa... (bean salads)
http://www.chezbettay.com/basics_beans.h... (cooking times for various beans)
http://www.vegan-food.net/recipe/20/besa... (chickpea omelette)
http://www.veganrepresent.com/forums/arc... (bean bread, vegan)
Grain Cooking and cooking times
http://www.chezbettay.com/basics_grains....
Grain recipes links
Amaranth recipes
http://www.ivu.org/recipes/extras/amaran...
http://chetday.com/amaranth.html... (scroll down for recipes)
http://www.nuworldamaranth.com/content/r... (lots of recipes, incl. Breads)
http://www.wheatandgrain.com/recipes.htm... (pancakes and muffins and cake)
Barley recipes
http://www.albertabarley.com/recipes/ind...
http://www.hamiltonsbarley.com/recipesal...
http://www.idahobarley.org/barleyrecipes...
Buckwheat recipes
http://www.bobsredmill.com/recipe/ingred...
http://www.thebirkettmills.com/recipes/r...
http://www.recipezaar.com/recipes.php?fo...
Grain Cooking and cooking times
http://www.chezbettay.com/basics_grains....
Oat flour recipes
http://www.completerecipes.com/78297.htm... (oat flour muffins..sub egg replacer and oat milk with vinegar for buttermilk…(try this)Use ? TBSP (1 ? tsp.) apple cider vinegar to ? cup coconut milk or oat milk. Let stand a few minutes. (For single recipe)
http://www.cooks.com/rec/view/0,195,1591... (oat flour pancakes)
Quinoa recipes
http://www.quinoa.net/recipes/holiday_re... ( wheat free quinoa stuffing)
http://www.quinoa.net/recipes/recipes.ht... (quinoa recipes)
http://www.gfrecipes.com/quinoa.txt... (quinoa recipes)
Spelt Recipes
http://allrecipes.com/recipe/spelt-noodl... (spelt noodles..try using olive oil for eggs and some xanthan gum for aeration if desired)
http://allrecipes.com/recipe/very-simple... (spelt bread)
http://www.sfn.saskatoon.sk.ca/business/... (lots of recipes, incl pie crust, pancakes, bread, banana bread)
http://www.histakes-spelt.com/site/14133... (spelt bread, banana bread, rolls)
http://www.fatfree.com/recipes/grains/sh... (shitakke with spelt)
http://www.pkdiet.com/recipespeltporridg... (spelt porridge)
http://www.wheatandgrain.com/recipes4.ht... (bread, waffles, cookies, rolls, pie crust)
http://www.ochef.com/108.htm (spelt bread)
Teff recipes
http://www.teffco.com/ (place to buy teff flour online)
http://www.amazon.com/dp/b000edm6bo?tag=... (teff for sale online)
http://www.teffco.com/recipes.html... (look to tiny links at right side)
http://chetday.com/teff.html (scroll down for recipes)
http://marilee.us/teff.html (link page to teff info and a few recipes)
http://www.cybermacro.com/macrobiotic_re... (teff recipes..scroll down)
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Here are some recipes for good stuff...ethnic recipes are often vegetarian, sometimes you might have to adapt recipes using egg substitutes or soymilk, etc..
Classic Hummous
Ingredients
・One (19 oz.) can cooked chickpeas (garbanzo beans), drained and rinsed OR 2 cups cooked chickpeas
・1 tbsp. tahini (sesame seed paste)
・1 tbsp. lemon juice, about half a lemon
・1 large clove garlic, roughly chopped
・1-2 tbsp. water, to thin, if necessary
Instructions:
1.You can use either a hand blender or food processor to make this hummous. If using a hand blender, you'll need at least a two cup capacity cup. Either way, add about half the chickpeas and start to blend.
2.Gradually add in the tahini, lemon juice, garlic, but not the water.
3.Keep blending until the volume reduces slightly and the texture becomes more smooth, then add the rest of the chickpeas.
4.Blend until desired consistency is reached - chunkier is good for sandwiches, while a thinny dip may be desired for pita chips.
5.Add 1-2 tbsp. water if necessary while blending.
6.Stir in any additions, garnish, and serve!
Mujadara
1 cup of lentils
4 onions sliced
2 cups of cooked rice (I use white)
3Tablespoons of balsamic vinegar
1 teaspoon of allspice
salt, pepper to taste
Cook lentils in a pan of boiling water for 15 minutes, drain well.
In another pan sauté onions (med high heat) they use olive oil you can use water. When onions are soft add allspice, salt, pepper and balsamic vinegar, reduce heat to med. low and cook for approx. 45 mins. or until they become caramel colored.
When the onions are done, put lentils onions and rice together and cook for 20 mins more. You can eat it hot or cold and garnish w/chopped tomatoes, spring onion or lemon slice.
I usually eat this cold, very yummy.
http://www.fatfreevegan.com/grains/983.s...
Well, as i am a vegan, you can eat all kinds of veggies and fruit. You can have whole grain products such as spaghetti, and macaroni made from whole wheat, corn, spinich, artichokes, or soy flours. You can't eat any dairy like milk, cheese and you can't eat meats.I hope that helps you..
How it All Vegan and In the Garden of Vegan are good beginner cookbooks that are vegan. I also love The Accidental Vegan. If you don't like veggie burgers there are plenty of creative salads with candied pecans and exotic greens to be had. Hummus and bean spreads (make them yourself without garlic so you don't smell like a skunk later). Peanut butter and jelly on wheat bread made from the bread machine. I eat soy yogurt, but it's full of sugar and an acquired taste. Soups are great. I like to make potato broccoli soup thickened with mashed potato flakes.