|Topic Review (Newest First)|
|10-01-2020 11:16 PM|
|08-10-2020 07:10 PM|
It looks like you're living in Egypt! There are several delicious vegetarian Egyptian dishes - Koshary, Hummus, Ta’ameya, Ful Medames, Mahshi, Lentil Soup, Aish Baladi, Bessaraui. None of these foods contain tofu or veggie meats.
Your local market almost certainly sells beans and lentils, at affordable prices. These are very good sources of protein, iron, folate, and fiber. Your local market also likely sells pre-made spice and sauce mixtures for making Egyptian meals.
This website shows 30 easy-to-cook vegan dishes: https://chooseveg.com/blog/30-vegan-...nutes-or-less/
Good sources of calcium include collard greens, turnip greens, mustard greens, kale, and certain kinds of beans. Please see this article from the Vegetarian Resource Group: https://www.vrg.org/nutrition/calcium.php
Here is a nicely written article about vegan nutrition: https://www.vrg.org/nutshell/vegan.htm#nut
Rather than obsess over every nutrient, it can be helpful to take a daily, vegan-specific multivitamin. The Vegan Society UK sells its vegan multivitamins at a very low price - £6.60 for a 3 month supply. I imagine that they ship to Egypt: https://www.vegansociety.com/shop/veg-1-supplements
|08-09-2020 06:28 AM|
i changed to vegan 4 yrs ago.....im in ireland and thus use uk brands.....Alpro do vegan milks and vegan yogurts, also Pure sell vegan butter, I buy Hovis bread which is vegan, and i buy Kelkin muesli which is vegan tooo
anyway, i generally eat alot of nuts, such as cashew or dry roasted peanuts
i eat plenty of beans, baked beans, peas, chickpeas and lentils, which are strong inprotein and also i eat tofu which is a good lean protein
i eat lots of fruit and veg which has made me alot healthier
as regards iron, ieat spinach, leafy greens and beetroot which are rich in iron
i do take a B complex vitamin, asi want to make sure i get enough B12
|07-11-2020 10:12 AM|
I don't know that much about Egyptian cuisine, although I've heard of ful medames (I don't know if I spelled that right- and although it's vegetarian, I can't remember if it's vegan... I think it has egg in it? But if you made it yourself, of course you could leave the egg out.
You're right about good food being expensive sometimes- it's the same way where I am. Are you in an area where a garden would be possible? Even if you only have a patio with no soil, you might be able to grow some things in containers; the only thing about plants in containers is that they dry out faster than they would in the ground, and you have to be more careful about watering. If there's no place at all for a garden where you live, I don't know if they have community gardens in Egypt. If you've never gardened before, you could start small, with just a few plants that you know you like to eat.
I eat a lot of rice, pasta, and bread, and they can get boring. The legumes and vegetables I eat with the rice and bread make things more interesting, as well as being nutritious.
I wish I could be more helpful, but I don't really know that much about your area.
EDITED TO ADD: We have a group of forums for VB members in other countries. I looked, and there's already at least one thread for Egypt:
In that same section of VB, there are also threads for other countries near you. Welcome!
|07-08-2020 06:57 AM|
vegetarian transition to vegan
I am vegetarian and have been for a long time and now I have decided to transition over to vegan. The hardest thing for me to do has been to give up sugar cheese eggs and milk but I know in the long run its better for the animals environment and for my health. I am not really in a country right now where I am able to find the tofu or veggies meats or soy or almond milk stuff like that and when and if I can they make it costly . Im on a bit of a tight budget . The staples here are mostly rice and pasta or some type of bread. I like them some times but not enough to eat it constantly. Im just really looking for some ideas on what i can cook so that it does not get boring and i am making sure i get all the vitamins I need I also have anemia and like can be vegan on a budget and it wont break me