|Topic Review (Newest First)|
|12-01-2016 12:35 PM|
|12-01-2016 12:33 PM|
Also, you could try a cashew spread that includes garlic and that makes a fabulous snack if you fill celery sticks with it. Cashews by the way have more calcium than peanuts for example and are easy to flavour with nutritional yeast and garlic cloves.
Also, if you're going to go full on vegan now, please don't forget to supplement your B12. I've just finished really studying that out and 18 different studies (as per PubMed) indicated that 62-83% of vegans and vegetarians are deficient in B12. My theory is that explains why you hear the ex-vegan stories. It usually takes about 6 years of no supplementing for any kind of symptoms to start showing up apparently.
And if you are concerned that supplementing with B12 isn't 'purist' enough, think of it like this: meat eaters are supplementing with the broken bodies of hapless animals, you are supplementing with a tablet. Which is kinder? And isn't kindness what it's truly all about?
|12-01-2016 12:26 PM|
So maybe your fiancé would be more 'happy' with that kind of compromise (and then you learn to cook the best vegan dishes you can so he never feels short changed by your philosophy of life) In my case it worked and my guy is a vegetarian at this point. Good luck.
|11-05-2016 09:58 AM|
Thank you again!
|10-05-2016 04:23 PM|
|Purp||Helpful tip #10. If you aren't a smart alec, you will become one, and if you are a smart alec, you be even more of one then you are now.|
|10-04-2016 04:35 PM|
I make sandwiches with all kinds of beans. Mashed garbanzos made the same way you'd make chicken, tuna or egg salads. Seitan thinly sliced. Tempeh
Sloppy jos with beans or lentils and bulgar, A pate with red lentils and bulgar and seasoning
I love soups and stews. Salads with walnuts, apples and olives.
Stir fries with veggies and tempeh
Grains with veggies and nuts
|10-04-2016 04:27 PM|
|10-04-2016 03:47 PM|
Thanks guys! This helps sooo much! I've been on and off vegan the past year because of cheese (yep...) and I won't call myself a vegan if I am eating or having something animal. For over a year now we make our own soy milk and I barely eat eggs. Can't remember when I had eggs for the last time.. So we've been eating pretty much vegan you can say, but I just wanted to step it up and make sure I got enough of everything. Calorie wise I am not worried, nor our vitamins.
I think we are doing well on breakfast and dinner. With dinner we eat a different protein daily, maybe need to add a little more. Lunch has been a difficult one. I'm from Europe where we grow up eating bread for lunch, always. Bread with slices of meat, cheese or sweet. Hummus is killing me right now, so is the American bread (upset stomach) :P So I really need to find good alternatives, with right serving sizes for that. I have a very active job, so I need a good lunch. But I got a lot to work with right now!
I'm also wondering what you guys do with the nuts/seeds?
|10-04-2016 03:16 PM|
|Bythesea||Hello everyone, thank you for the information! This is my first week eating vegan and have found this site helpful. While I have made a commitment to eating clean, my fiancé objects to the idea- I find myself cooking two separate meals- any advise on how to work around this? Thank you.|
|10-04-2016 02:40 AM|
If you eat a cup of cooked (or uncooked/soaked) oatmeal for breakfast (or quinoa, millet, couscous etc), that is 2 servings of grains right there. A sandwich is two servings of grains. One cup of cooked spaghetti is two servings.
I too can see how people would be confused with the food plate. Many people do not know what constitutes a serving.
Beans can be incorporated easiy into dishes. For example, I make a spaghetti/tomato vegetable sauce for spaghetti or pasta or other grain dishes. I cook red lentils on the side (they are quick and easy to cook) then add them to the tomato sauce with simmered vegetables like zucchini, tomato, mushroom, peppers. The addition of the lentils gives the sauce texture and adds protein.
You can get a more concentrated amount of beans by making bean dips such as hummus or white bean dip. I will sometimes make a bean dip and spread it over toast or in a sandwich, rice cakes, or use as a dip for vegetables. A half cup of bean dip is likely more than a serving when compared to a 1/2 cup of plain beans since it is condensed/more dense. Beans can go in soups, salads, casseroles (even white bean lasagna), stir fries, etc (my favorite is black beans, sweet potato, and kale simmered in light coconut milk with curry powder and ginger). Sometimes I enjoy beans on toast for breakfast, such as kidney beans and salsa over whole wheat toast (I often make my own bread or buy Food For Life brand), or white beans and blackstrap molasses over toast. Sometimes it's black beans or tempeh, collard greens, and pineapple simmered in a nonstick skillet with water and pineapple juice for breakfast. I once even made a white bean "mayo". And I have baked with beans before as they add moisture and texture to baked goods. I once made a gingerbread cake (gluten free) for my gluten free eating Mom for Christmas and used red lentils as the binder/egg and you would never know I used them. It made the cake more spicy and drew out the spices and flavors in the cake, plus added moisture and texture to the gluten free flours which tend to be more dry and require more moisture than wheat based ones.
I don't always eat three servings of beans everyday. Usually I average two servings, sometimes more or less. Tempeh and tofu are also considered beans since they are made with soybeans. Sometimes my protein sources are peanut/nuts or peanut/nut butter, or seeds, or seitan (made from vital wheat gluten and so much fun to make your own!). I also get protein from vegetables like broccoli, kale, collards, spinach. Nutritional yeast is loaded with protein, and whole grain seeds like millet, quinoa, barley, buckwheat groats, brown rice or wild rice have a fair amount of protein. Lentils are the most nutrient dense source of protein per serving of the beans, so if you only eat one or two servings a day of beans, lentils are a great food! They do not require soaking from dry, and red lentils cook within ten or fifteen minutes. I love split pea soup, made very simple with just split peas, onion, carrots, squirt of lemon juice, black pepper, a little salt, and simmer with lots of water and/or vegetable broth (vegetable broth makes it a little saltier). I blend it after the split peas are soft for a rich creamy soup. and who can argue with crockpot chili? It can be made to suit vegetarians and vegans easily. I use bulgur wheat as a filler/ingredient for making sauces, chili, sloppy joes, taco "meat" etc because it has a texture similar to ground beef and holds spices and flavors very well. That there is another serving of grain. If one is gluten free, millet or wild rice also works for some of the above mentioned sauce recipes.
I forgot, a baked potato or cup of sweet potato would be two servings of grains I believe?
|10-03-2016 08:30 PM|
Thank you for your question about "serving size", by the way! I agree that the chooseveg.com website doesn't clarify what "serving" means, and this could lead people to think that they must eat gigantic amounts of food. I've notified the publisher of the chooseveg.com website (Mercy For Animals) regarding this issue.
|10-03-2016 07:45 PM|
It's not as much food as you think. 1 serving of beans is only 1/2 cup (after cooking). 1 serving of grains is also just 1/2 cup (after cooking). Below is a serving size chart, from the Vegan Society. Here is the link to the source page: https://www.vegansociety.com/resources/nutrition-and-health/vitamins-minerals-and-nutrients/overview .
One more thing: Now that you are removing (high fat?) dairy products from your diet, be sure that you eat enough food to meet your daily calorie needs!
|10-03-2016 06:00 PM|
thanks for the website, really liked it!
Though When I saw the food plate I got a bit worried (http://www.chooseveg.com/foodplate). I'm a vegetarian transitioning to vegan. I really wonder how I am going to eat all that in one day. I'm okay with the 2 fruits (one with breakfast in my oatmeal with soy milk and chia seeds, and one as a snack). But how does one implement 5 portions of grains or 3 servings of beans? I don't feel like eating beans all day that you know, make you uncomfortable at times...
I only eat 2 large meals a day with a few small snacks.. Besides how much is one serving?
We eat a large variety of veggies throughout the week and also daily different grains and protein products. I definitely want to improve my diet. My hubby and I are going to calculate our protein intake for starters, to make sure that is about right. Anyone any other tips? Thanks!
|09-15-2016 08:37 PM|
|09-15-2016 01:11 PM|
Practical tips for new vegans
Figured this could be helpful for people new to veganism, or thinking about transitioning.