by Michaela Kennedy | Jun 23, 2014 | Vegan Main Meals
Being vegans we can crave a burger, not a beef burger that is. Yes you can choose tofu, tempeh or seitan but you can also use veggies. The trick is to know which veggie to use, so the burger won’t fall apart and still tastes great. Yes you can choose tofu, tempeh or seitan.
My favourite is chickpeas and black-eyed peas.
Chickpeas and Black-Eyed Peas
Chickpeas are so amazing and versatile. You can eat them in salads, roast them until they are crunchy, or you can turn them into fabulous burgers. Think of falafels, but bigger. I make the most incredible chickpea burgers and serve them with Tzatziki sauce on top.
Chickpeas are the main ingredient of the World’s Healthiest Veggie Burger Patty as well as in actress Mayim Bialik’s Big Bang Vegan Chickpea Burger Patty.
[bctt tweet=”Check out these top 10 vegetable to use in vegan burgers. #vegansnacks #allveganfoods” username=”allveganfoods”]
On the other side of the color spectrum from chickpeas are black-eyed peas. These legumes, also known as pigeon peas, are perfect for burgers because they have a taste and texture that’s not too beany or grainy. I use them in my Black-Eyed Pea Burgers with Mississippi Comeback Sauce.
Both chickpeas and black-eyed peas are very mild in flavor, so don’t be shy with the seasonings.
Read about the other veggies at http://www.onegreenplanet.org/
Photo credit: Ewan Munro
by Michaela Kennedy | Jun 20, 2014 | Side Dishes
The first thing to consider is which oil to use when you want to grill asparagus. Coconut oil is more healthy when used for high-heat cooking. Use your expensive Extra Virgin Olive oil for salad dressings. It is easy to use coconut oil and if it’s still solid then just take a small amount between your hands. Then give the asparagus a little massage and ‘voila’ you have the asparagus covered in coconut oil. Avocado oil is also good for high-heat cooking.
For 2 generous servings you will need:
500 g /1 lb. asparagus
2 Tbsp / 10ml coconut oil
1/2 tsp salt
1/2 tsp freshly ground pepper
Trim the bases of the asparagus spears. Break them off by hand. I prefer to break them off by hand by starting with the base between my thumb and index finger and giving it a slight bend.
Heat your grill to high 200°C /400°F. Wash the asparagus and pat dry. Place in a baking dish and toss with coconut oil, salt, and ground pepper until all of the spears are coated. When the grill is hot, place the spears across the grates and grill about 3 minutes then flip them over. Grill another 3 minutes or so until just blistering. Remove from heat and serve.
Here are 11 vegan asparagus recipes http://www.glueandglitter.com/ for you to get inspired by.
by Michaela Kennedy | Jun 20, 2014 | Recipes
Can a serious mountain climber be vegan? Kuntal Joisher who is a software engineer and has climbed Mount Everest says:
I just returned from a trip climbing the north side of Mount Elbrus, the highest peak on the European continent, located in the Caucasus Mountains. Most people whom I met on my trip to Russia were skeptical of my diet during the expedition. See, there are a lot of climbers out there, some of who have even summited Everest, but I’d venture to say that very few of them are vegetarian, let alone strict vegans.
I am a strict vegan climber who attempted to summit Everest this year on a purely vegan diet, and I just summited Elbrus.
Surprisingly, most of the people I met in Russia, including my guide team, had never even heard the word “vegan.” Russia is considered to be a predominantly meat and dairy country due to the harsh weather. Because they can’t imagine any meal without either of these items, my new Russian friends were wondering how I would be able to climb the mountain without eating meat or consuming dairy, recommended climbing dietary staples.
Read the article at http://www.huffingtonpost.com/
Image Courtesy: Rupert Taylor-Price (www.flickr.com/photos/38154080@N00/534748923), Licensed under the Creative Commons Attribution 2.0 Generic | Flickr
by Michaela Kennedy | Jun 16, 2014 | Food Guide
Easy, cheap, healthy vegan meals… watch eco-vegan gal and see how it’s done.
by Michaela Kennedy | Jun 13, 2014 | Food Guide
… 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/
by Michaela Kennedy | Jun 12, 2014 | Food Guide
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
by Michaela Kennedy | Nov 15, 2013 | Health
Are you thinking about changing your diets? Do you see the rise of veganism and do not understand the reasons why some people choose to go vegan? While changing to a different diet could be a personal choice and has no specific reason, here are five top reasons why to switch to veganism.
Animal rights
Many vegans attribute the change in their diet to counteract animal cruelty and as an opposition to killing animals for food. This is becoming more relevant recently as industrialised food production has reduced animals to basic confined objects in very crowded spaces and some harsh and inhumane conditions. There is also the simple reason that animals are living being and should not be exploited and killed for human consumption.
Environmental concerns
Raising cattle and other animals primarily for food production produces a high level of methane gas that has very severe environmental ramifications. In addition to that, raising animals for meat and dairy production requires the clear cut of large areas of land not only to raise the animals but to also to produce their feed. Furthermore, hormones and antibiotics are introduced into animals and therefore into the ecosystem.
Philosophical and ideological concerns
For many the choice to adopt veganism is based on philosophical or ideological reasons associated to a change in lifestyle. For some it is animal right, for other it is to feel at peace with nature and all its inhabitants.
Health concerns
Many people decide to switch to a vegan diet for health reasons. There has been some research to show that vegan diets are linked to better health, lower chance of getting lung and colorectal cancers and even a noticeable reduction in cardiovascular diseases. Plant-based foods also have a higher concentration of vitamins and antioxidants that are essential for a healthy and fresh looking skin. Furthermore, the body requires less energy to digest vegetables and legumes which makes you feel healthier and more energetic.
Cleaner and less processed foods
If you stick to wholesome products and cook for yourself you avoid a lot of chemicals and non-healthy ingredients that are usually added to meats and processed foods. While fertilizers and other chemicals can be used to grow vegetables, they do not get absorbed by your body in the same way and certainly do not accumulate as they would when eaten by animals that are higher on the food chain.
by Michaela Kennedy | Nov 15, 2013 | Health
There is a common assumption that people who are on a vegan diet don’t get enough nutrients to be professional athletes or have an advanced level of physical activity. This assumption is actually based on the recurrent habit of famous athletes to go on a plant-based diet but switching back to eating meat, which reinforces the message that it is not good for your health.
However, athletes like Brendan Brazier are a living example of how this switch is completely possible to have a high fitness level on a plant-based diet.
Why is it difficult to be a vegan athlete?
The difficulty of this issue lies primarily in switching to a vegan diet. It is difficult especially that most vegetables and legumes generally have higher percentages of carbs and lower percentages of protein and hence the same quantity of food gives the recipient less nutrients and energy. Furthermore, you can be getting lower levels of calcium and sodium that are crucially important for athletes. Those deficiencies are at the root of three major problems.
• Constant feeling of hunger: this is often the result of low protein and dietary fats. Our bodies need essential fats that are usually gained from dairy and other animal product but are more difficult to get from vegetables.
• Muscles cramps: this is usually the result of low calcium and sodium levels, two minerals that vegans tend to have a deficiency in.
• Low energy: this can be due to the lack of iron and other minerals. Hard physical activity depletes iron and can cause anemia.
What should an athlete do to address those problems?
While this can be a challenge, it is certainly a solvable problem despite the need for some persistence.
• Constant feeling of hunger: make sure to eat protein at every meal and for snacks. Other important ingredients include nuts and seeds oil that can help get all the essential oils and fats that the body needs.
• Muscle cramps: start adding salt to one or two meals each day to compensate for the loss of sodium and as for calcium it is important that you start eating almonds, bananas and green vegetables on almost every meal to compensate for the loss. Try supplements if you need to.
• Low energy: can be fought by eating beans, nuts and dried fruits that are high in iron. It is also a good practice to regularly your iron levels.
by Michaela Kennedy | Nov 15, 2013 | Health
Did you change to a plant based diet a while back? Are you looking to continue or resume your active lifestyle? Are you a fairly physically active individual and not sure how veganism is going to impact your lifestyle? Rest assured that as long as you eat properly you have nothing to worry about; in fact you might be doing your body a favour in switching to a plant-based diet.
How does veganism affect your fitness levels and performance?
If you undergo a moderate level of physical activity on a regular basis and have recently switched to a plant-based diet, you might notice some changes in your body and your overall performance. Those changes are often related to the way your body processes certain foods and to the fact that you suddenly might be eating less protein or not getting the whole protein combinations.
It can also be related to a lack of minerals and vitamins such as calcium and iron and essential fatty acids that are crucially needed for your muscle and bone development
as well as blood flow. However, this problem is not directly related to the diet itself but to how your administer it.
What changes do I need to be making?
First and foremost, it is crucially important that you understand the diet and how to eat properly as a vegan in order to avoid any potential health issues. Fit and physically active people specifically need additional minerals and different types of proteins and fats than people who do not exercise or who lead a more sedentary lifestyle. For those reasons, it is your responsibility to know your nutrition needs, and find the best food combinations that would provide you with those nutrients.
Another important consideration is using protein powders and supplements. Many vegan soy-based protein mixes can be easily added to shakes to be drunk as a snack or even as a meal replacement. They usually provide you with high quantities of protein and most of the essential nutrients and minerals that your body needs.
Supplements of vitamins and essential fats are easily accessible in drug stores and are often tailored to people with various lifestyles.
It is certainly possible and even healthy to be moderately active, healthy and vegan all at the same time. What is the most important is to understand the challenges and prepare a meal plan that compensate for the lost nutrients.
Photo credit: Ariel da Silva Parreira http://www.sxc.hu/profile/arinas74
by Michaela Kennedy | Nov 15, 2013 | Health
If you have recently turned vegan or you are still considering adopting a plant-based diet, but are concerned about your level of activity and keeping an active and athletic lifestyle, then this article is for you.
It is true that there are some concerns around changing diets and veganism specifically, but there are some successful athletes who do not eat animal products and they are thriving. The key is to know what you are getting into and do it well.
Can vegans lead an active lifestyle?
Of course, while getting proper nutrients is an essential step for developing and maintaining a healthy active lifestyle, the type of diet rarely prevents you from accomplishing that. Even people who eat meat and other animal products might run into problems if they do not eat right. Furthermore, there are many successful and well-known athletes and sports figures who adopt a plant-based diet. So, veganism does not prevent that kind of physical development in any way.
What are the health issues I should watch out for?
While our bodies are certainly capable from adapting to change in many different ways, it is only natural that you would have to make certain changes to your eating and exercising habits as you transition to the new diet. A few key things to watch out for include:
Caloric vs. protein intake: like in any other diet, you need additional calories if you are training on a regular basis. This is not to be confused with the increased protein intake, which is also essential. People with plant-based diets tend to get less whole proteins that are essential for the body especially when training, so it is important that you get more calories and a higher percentage of protein.
Minerals: many minerals that are highly important for training such as iron and calcium are found in higher quantities in animal products, which means that it is more difficult to get them through a vegan diet. Include foods that are high in minerals in your diet and resort to supplements when necessary.
Change your approach on fitness: Shorter more intense workouts are recommended for people on a vegan diet because they are far more likely to be in sync with your protein levels. This is important because with less protein you run the risk of losing muscle mass when exercising.
Photo Credit: Marcel Aniceto
by Michaela Kennedy | Nov 15, 2013 | Health
Vegan benefits are hitting mainstream news media outlets everywhere. Over the years, the eating habits of people around the world have changed dramatically. Apart from family customs, social settings, and personal preferences, diets are now influenced by a number of other factors such as environment, media, governments, trade, migration, and nifty kitchen appliances like microwave ovens, toasters, and others. And today there are many kinds of diets which a person can choose from. But of all diets, the vegan benefits stand apart as not just an easy way to weight loss but also a lifestyle choice that is easy on the environment.
Vegan benefits: more than just weight loss
A vegan diet is a lifestyle choice because a person who chooses to be a vegan avoids not only meat and fish, but all kinds of products that come from animals including milk, egg, and honey. Vegan benefits are not only better health, but also a greater awareness of animal welfare and environmental preservation. People who are vegan avoid using leather, fur, silk, wool, soaps, or any products derived from animals.
Veganism might be complex and difficult to practice for many, but it has a number of health benefits for people according to food science as it is high in dietary fiber, folic acid, iron, phytochemicals, magnesium, and vitamin C and E. And many people have become vegan mainly for deriving health benefits. Some of the vegan benefits for health are:
1) Illnesses and conditions: Eating animal fats and proteins increase the risk of various diseases and There is a much lower risk of developing cancer, diabetes, hypertension, heart diseases, and so on other diseases in vegans.
2) Weight loss: A vegan diet mainly includes whole grains, vegetables, legumes, and fruits that contain no cholesterol and are low in fat – mainly unsaturated fats which help in weight loss. These high-fiber, nutrient-filled foods make all the difference.
3) Increased life expectancy: According to various global studies, people who eat red meat and processed meat have less life expectancy than vegans. Vegans, in general, eat more healthily (yes, there’s vegan junk food, too).
4) PMS: A vegan diet is also known to decrease the intensity of menstrual pain as well as pre-menopausal symptoms and menopausal symptoms.
5) Increased energy: Vegans reportedly feel less sluggish and weighed down after a meal. They have better endurance in exercise and sports are more pronounced as their diet does not include any animal products.
Vegan deficiencies
A vegan diet style has high nutritional and health advantages. But just like any other diet vegan diet, it also has some health risks to be aware of. Some health risks related to a vegan diet are:
1) Vitamin B12 deficiency: Vegans have a high risk of a vitamin B12 deficiency as this vitamin is mostly found in meat and animal products. Lack of vitamin B12 a person can suffer from unusual fatigue, amenorrhea, and nausea and in extreme cases can suffer from severe irreversible brain damage. Simple solution: take a vegan B12 supplement.
2) Infants: Breast milk of vegan mothers has very low critical brain fat, DHA, and other vitamins which can affect breastfeeding children. Infants can suffer from disorders such as anemia, weakness, hematological abnormalities, and other disorders.
3) Intestinal discomfort: A vegan diet has more fiber-rich foods within it, and for new vegans, this can cause intestinal discomfort in the beginning. Are you feeling heavy, low on energy, or not adjusting to vegan choices as well as you’d like? Try detoxing with smoothies.
4) Calcium and vitamin D deficiencies: A vegan diet has very low calcium which can result in future fractures. To remedy this deficiency a vegan diet should be balanced with more spinach and soy products. And since vitamin D aids calcium to build strong bones it is important for vegans to receive enough sunlight.
Lastly, a vegan diet can be very healthy for everyone if it is balanced and well planned.
What vegan benefits have you experienced since going vegan? If you are not vegan yet or having trouble staying on track, how about giving yourself a challenge? Try this to hit the reset button on your health.
Source:
http://serendip.brynmawr.edu/biology/b103/f05/web2/shunt.html (B12- PARA 4)
http://www.medicalnewstoday.com/articles/149636.php
http://ajcn.nutrition.org/content/89/5/1627S.full
http://www.wisegeek.com/what-is-the-vegan-diet.htm
medicinenet.com/vegetarian_and_vegan_diet/what_are_the_benefits_of_vegetarian_and_vegan_diets
http://health.allwomenstalk.com/excellent-benefits-of-a-vegan-diet
http://health.allwomenstalk.com/excellent-benefits-of-a-vegan-diet/6/
http://www.oboolo.com/social-studies/sociology/presentation/have-eating-habits-changed-in-the-last-20-years-for-71837.html
http://www.mercola.com/article/diet/former_vegan.htm
http://www.nytimes.com/roomfordebate/2012/04/17/is-veganism-good-for-everyone/a-choice-with-definite-risks
Photo Credit: Obra Shalom
by Michaela Kennedy | Nov 11, 2013 | Food Guide
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
