Vegan Meals $2 and max. 15 minutes per meal!
Easy, cheap, healthy vegan meals… watch eco-vegan gal and see how it's done.
What are the 12 Surprising Vegan Foods
… you can buy in supermarkets?
OK, most of the time approx. 85% I buy fresh foods and make my vegan meals at home but there are occasions where I do get tempted to buy cookies. This list is handy to have min mind. From the article:
The basics are a no-brainer when you're trying to eat a diet free of animal products. But while things like meat, eggs and cheese are easy to avoid, adhering to a vegan diet is far more nuanced than it can seem – especially when processed foods with long ingredients lists and difficult-to-pronounce names can disguise animal products.
For example, white sugar can be filtered with bone char, charred animal bones that can make sugar appear whiter (although this process is reportedly used less and less in food these days). And certain candies, which may seem vegan-friendly, include the ingredient confectioner's glaze, made from bug secretions.
I totally agree, which is one of the reasons I prepare my own meals.
While PETA supports a strict adherence to veganism, we put the task of vigorously reducing animal suffering ahead of personal purity. Boycotting products that are 99.9 percent vegan sends the message to manufacturers that there is no market for this food, which ends up hurting more animals.
I was surprised to find the Oreo on the Vegan list, yes the ingredients are vegan however palm oil is not environment friendly as rainforests are rapidly giving way to countless rows of neatly planted oil palm trees. And this is only the tip of the iceberg.
Get the list (but not the Oreo!) at http://www.huffingtonpost.com/
How to Make Vegan Mayonnaise
Mayonnaise can add zing to your food. A good vegan and healthy mayonnaise is not always at hand or easy to find. I tried to get one in Tenerife, no luck, only one thing to do: make it myself. I believe I have tried about 15 different recipes, below I share the 3 that turned out to be the best. Even they are healthy they do contain oil, so use the mayonnaise with that in mind.
1. Lemon Tahini Mayonnaise
Ingredients:
- 1/2 cup tahini
- 3 tablespoons lemon juice equal to 1 average sized lemon
- 2 garlic cloves, chopped
- 6 fresh dates, pitted
- 3/4 teaspoon sea salt
- 3/4 cup water
Instructions:
Place all of the ingredients in your blender and blend until creamy and smooth. If you have a high-speed blender one minute should be enough. If not, then maybe 5 minutes.
2. Silken Tofu Vegan Mayonnaise
Ingredients:
- 4 oz soft silken tofu
- 2 tsp fresh lemon juice
- 2 tsp Dijon mustard
- 1 cup olive oil – or walnut or avocado oil
- Salt, your favorite and your taste
Instructions:
Put tofu, lemon juice and mustard in a blender or use a wand blender for about 30 seconds or until the tofu is smooth.
While blending, slowly add in the oil until dense and the mixture thickens. Add the salt and blend.
Taste and adjust seasoning to your taste
3. Tofu-Cashew Mayonnaise
This recipe makes 2 cups or half a litre of mayonnaise. If you’re not likely to use that much within two or three weeks, then make a half batch only.
Ingredients
- 12.3 ounce / 350 g firm silken tofu
- 1/2 cup / 2 ounces /1 dl raw cashews
- 3 tablespoons lemon juice
- 1 teaspoon prepared mustard, any variety
- salt to taste
Instructions:
Drain water from tofu and place it and all other ingredients in a high-speed blender. Blend at highest speed until light and creamy. Add salt to taste and blend again. Seal tightly and keep refrigerated. Stir before each use.
To make this in a food processor or regular blender, soak the cashews for 12 hours and process until smooth.
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The photo is a traditional Danish “smorrebrød/smorgas”, rye bread, potato, mayonnaise and chives.
Photo credit: Cyclone Bill
7 Essentials to Healthy Vegan Living
Whether you have recently made your choice and decided to switch to veganism or you have been living as a vegan, there are few essentials to keep in mind, ensure that your body is getting the benefits of the diet. To help with, it is important that you follow some basic tips and keep some essential foods in your pantry.
Important items to keep in your pantry:
- Dried beans and lentils are high in minerals, fibres and proteins, which is all that your body needs. They are also healthy, cheap and easy to prepare. If you are concerned about the time it takes to prepare them you can cook them in large batches and freeze them.
- Quinoa: one of the only plant-based whole proteins and it is very good for you. Use it in place of rice or with salads and soups.
- Nuts and seeds such as peanuts, almonds, walnuts, sesame seeds and pumpkin seeds are a great source of protein, iron and essential fatty acids that your body needs.
- Dried fruits are high in fibre and antioxidants and make for a perfect snack especially for sugar cravings. They are also a high source of iron an important mineral that is missing in a vegan diet.
- Spices are what make your food tasty and unique. Legumes, soy products and vegetables can be cooked and flavoured in so many different ways so you are not eating the same food all the time. Spices also have various health benefits.
- Nutritional yeast is often used a cheese replacement in many vegan dishes. It is also packed with vitamins, amino acids and other essential nutrients.
- Canned sauces make the perfect solution when you want a quick meal on the go, open heat and add to pasta.
Additional tips:
- Cook for yourself; there are many easy available online classes for free and it is never too late to learn
- Avoid processed foods: especially those that contain a high level of chemicals
- Understand the nutrients you might be lacking and take supplements when you need to, especially for vitamins D and B12.
- Know the different protein combinations and make sure you include them in your meals.
- Talk to other vegans who might be able to give more tips about the recent new products and update your recipe lists.
- Make your own snacks and granola, pack it with nuts, seeds and fruits and avoid the use of sugar.
Photo Credit: Obra Shalom