Simple Vegan Diet

What Does It Mean To Be A Vegan?

June 6th, 2015

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A vegan is a person that does not eat any food or drink that has any components from animals. Some people become vegan to improve their health. Some people do it out of love for animals. Whatever the reason, vegans eat a plant-based diet. There are a lot of food options when it comes to being vegan. However, it is also easy to eat unhealthily as a vegan. Foods that are refined and processed have little nutritional value. There are a lot of simple carbohydrates that fit into this category. Foods such as potato chips, white bread and flour, and frozen dinners to name a few. It is more important to focus on nutrient density and quality and not calories. Refined and processed food provides only empty calories and has very little nutritional value. It is very important for vegans to eat a well-balanced diet.

A well-balanced vegan diet consists of plant-based sources of complete protein (quinoa, rice and beans, buckwheat, soybeans and amaranth to name a few), complex carbohydrates, including whole grains, a variety of vegetables (all colors), legumes, fruit, nuts and seeds and essential fatty acids (EFAs). It is also necessary to take a few supplements to get nutrients that are difficult to get from a vegan diet. The supplements that I recommend are B12, Vitamin D, iodine, calcium, iron, and zinc. Ask your healthcare provider about these and other supplements they recommend for a person on a vegan diet.

Vegan Protein Sources

June 6th, 2015

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I have been a vegan for many years. During this time, I have found that there are good sources of plant-based protein sources for vegans. Vegans can be healthy as long as you eat a variety of fruit, vegetables, whole grains, legumes, nuts, and seeds. I will discuss what protein is and give specific options for plant-based protein. It is actually easy to get enough protein on a vegan diet. I hope you enjoy this post and enjoy eating healthy food.

I am going to give you my picks for good plant-based protein sources. Before we go over plant-based sources of protein, we should go over proteins in general first. It is important to understand that protein is composed of building blocks called amino acids. The human body can manufacture some amino acids in the body. Essential amino acids cannot be produced in the body and can only be obtained by consuming some foods. There are nine essential amino acids. You can find out more about essential amino acids at http://en.wikipedia.org/wiki/Essential_amino_acid. A complete protein is one that contains adequate amounts of all nine essential amino acids.

The nine essential amino acids

1. Tryptophan
2. Threonine
3. Isoleucine
4. Leucine
5. Lysine
6. Methionine+Cystine
7. Phenylalanine+Tyrosine
8. Valine
9. Histidine

Sources of Complete Protein

You can get enough protein on a vegan diet if you eat the following regularly:

Beans and Rice – Combined, they are a source of complete protein. Mix with your favorite vegetables for a great meal.

Quinoa – Source of complete protein, prepared like rice. It has a great nutty flavor.

Buckwheat – Another source of complete protein. You can make buckwheat pancakes or buckwheat cereal.

Nuts and seeds – A source of complete protein. This is a great snack on the go. Mix and match.

Soybeans – whole soybeans are a great complete protein source. Be creative and enjoy.

Amaranth – Another great source of complete protein. It is an ancient grain that is prepared similarly to rice, although the consistency is different. It can be mixed in soups and salads. Variety is the spice of life.

These are my favorite sources. Also, note that these are all gluten-free. Please share your favorite sources with us in the comments section. Bon Appetit!

Good Sources of Incomplete Protein

Incomplete sources of protein are still important and valuable to maintain a healthy diet. They also tend to provide other benefits like fiber, vitamins, minerals, and phytochemicals to name a few. Here are some of my favorites.

Broccoli – Yes, broccoli is not only a good source of fiber but also a source of protein, although not quite a complete protein by itself. You can eat this with the sources above to maximize your essential amino acids.

Cauliflower – Another good source of fiber and protein. Mix and match vegetables with grains to get a good mix of amino acids.

Oatmeal – Another reason to eat your favorite breakfast cereal.

Whole Grains – Whole Grains like wheat, barley, rye, and brown rice. Why not make a hearty loaf of whole-grain bread.

Spinach – Another good source of protein. It’s also a good source of vitamins A, C, and K. No wonder it makes you strong.

I’m getting hungry just thinking about all of this great food. This is by no means an exhaustive list of plant-based protein. I’d love to hear about your favorite sources of plant-based protein and recipes. Please add your comments or questions below. Happy eating.

Healthy Vegan Cooking eBook and Paperback Book

Healthy Vegan Cooking Book Review

April 22nd, 2020

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New Book Release

It is time for the release of my new book, “Health Vegan Cooking”. As many of you already know, I’m not only a Health and Wellness Coach, I am also a vegan. Yes, I eat a plant-based diet. So, I decided to write a book that explains what a vegan diet is and how to get started.

What’s Inside

The “Healthy Vegan Cooking” book is full of great information and research on the health benefits of eating a plant-based diet. Yes, the vegan diet is heavily researched, and I’ve condensed this scientific research and provided an easy to understand summary of the health benefits of this diet.

Some of the benefits of a vegan diet that are discussed include:

Good for the environment

Kind regards for animals

Lowered risk for some diseases

Good for losing weight

Improved digestion

Good sources of enzymes and antioxidants

What You Can and Can’t Eat

And there’s so much more in the book about health benefits. The book also discusses what you can and can’t eat on a vegan diet. The obvious foods are vegetables and fruits, but there is so much more. It also covers ingredients on labels that may not be so obvious as being non-vegan.

Vegan Myths

Now there are a lot of myths about going vegan and they are mostly unfounded. You may have heard things like, “You can’t get enough protein or calcium on a vegan diet.” Or you may have heard that “Vegan diets are too expensive.” Here’s another one, “You can’t be healthy without eating meat.” Let me tell you that neither of these is true. All of these myths are discussed in “Healthy Vegan Cooking.”

Vegan Cooking Substitutions

As for cooking, wouldn’t you like to know about specific vegan-friendly substitutions you can make for “normal” recipes? If you have a non-vegan cookbook, you may be asking how you can still use it on a vegan diet. This is covered in the book. The book includes substitutions for milk, butter, eggs, cheese, and more.

Vegan Diet Tastes Great

Now, all of the research and health benefits are necessary to understand why you should go on a vegan diet. But some people just want to know if the food will taste good. I’m here to tell you it does taste good. To prove it, I have put 54 delicious vegan recipes in the book. The recipes are in a wide array of categories including, condiments, smoothies, breakfast, soups, salads, side dishes, snacks, main dishes, and last but most delicious, desserts.

Here’s a small sampling of the recipes you will find in the book:

Savory Salsa Verde

Banana Bread & Blueberry Smoothie

Almond Flour Pancakes

Creamy Wild Rice and Mushroom Soup

Mixed Berry Salad with Raspberry Vinaigrette

Mashed Cauliflower With Garlic and Chives

Spicy Black Bean Taco Wraps with Guacamole

Veggie Burgers

Chocolate Hazelnut Truffles

Chia Raspberry Pudding

Now if they don’t make your mouth water nothing will. Why even if you only what to have vegan dishes occasionally or don’t want to be vegan at all, you will still love these recipes.

Great-Tasting Vegan Recipes

With these great recipes, you will see that you won’t go hungry on a vegan diet. Plant-based beginners will absolutely love this book. The recipes have step-by-step directions that are easy to read and follow. Don’t take my word for it. Get your copy and find out for yourself.

How to Get Your Copy

The “Healthy Vegan Cooking” book releases on April 27, on both eBook and Paperback on Amazon and other online stores, and the links can be found at https://books2read.com/HealthyVeganCooking. If you purchase the book, please leave a review and a comment below and let me know what you think. You can also let me know what other topics you would like me to write about in either future blog posts, or in future books.

CONSUMER NOTICE: We will receive payment as a result of any purchases of products via the links on this page. As an Amazon Associate, the owner of this site earns from qualifying purchases.

Homemade Vegan Salad Dressings

April 21st, 2020

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Salad is a good basic meal you enjoy when you are on a plant-based diet, but when it comes to salad dressing, you need to be careful what you choose. Most creamy dressings are going to contain milk or cream of some sort, so those are out. However, there are many other delicious dressings you can use on your salad.

Avocado Dressing

This is a great salad dressing to make when you are on a vegan diet because not only is it delicious and nutritious, but it provides a creamy dressing you might be missing. Avocado is a wonderful component to use when you want something creamy without using dairy. For this dressing, you can customize it how you like but start with mashed avocado, lime juice, olive oil, seasonings, and some herbs like parsley. Using a little water in it might help with the desired consistency as well.

Greek Salad Dressing

Do you enjoy Greek salad? If so, you can make your own dressing so that it is completely natural, not processed, and you can control all the plant-based ingredients. Greek dressing is usually a combination of red wine vinegar extra virgin olive oil, and some lemon juice. You will then choose your seasonings and herbs to add to the dressing, like oregano, garlic, thyme, rosemary, and sea salt. If you like a little spice, don’t be afraid to add some black pepper or even red pepper flakes.

Herbed Lemon Vinaigrette

Many vegan salad dressings are oil-based and often a vinaigrette. The great things about these dressings are that they are light and delicious, and there are many different ways to flavor them. This one uses herbs like cilantro with some lime juice to give your salad a fresh and fruity taste. This is great with a little red wine vinegar, olive oil, cilantro, some water to thin it out, and a little bit of lemon juice. You can add seasonings like salt and pepper, and even go with a small amount of honey to break up the start taste.

Strawberry Poppyseed Dressing

Strawberry dressing is perfect for spring and summer but also works great year-round. You can make a fresh salad with spinach or kale leaves, add sliced strawberries, then make your own strawberry poppyseed vinaigrette dressing. Use simple ingredients like olive oil and red wine vinegar, then add in some strawberries, honey, poppy seeds, and some lime juice if you want it a bit on the tarty side.

Diary-Free Vegan Dessert Options

April 20th, 2020

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Just because you are on a vegan diet, doesn’t mean you can’t enjoy your dessert! There are tons of amazing recipes that are completely plant-based and dairy-free, and also allow you to indulge your sweet tooth. Here are some different options when you want a vegan dessert.

Lemon Bars

Lemon bars are great because they satisfy most cravings. You get a delicious dessert that is fresh and not too rich but has both a fruity and tart taste to it. You can make a vegan lemon bar recipe with no dairy or eggs, which is amazing! Use vegan butter of course, with some sugar, lemon zest, and flour. For the curd of the lemon bars, lemon juice, sugar, powdered sugar, and some tofu will work great to make it creamy. Don’t forget a little cornstarch and vanilla extract in the curd of your lemon bars.

Fruit Cobbler

Fruit cobbler is another fruity vegan dessert that is sweet and very satisfying. You can serve it on its own or with a bowl of ice cream you have made ahead of time. Choose the type of cobbler you want to make, whether it is a classic peach cobbler or something like an exotic fruit cobbler with papaya, mango, and dragonfruit in it. Peel and dice all of your fruit and set it aside. You will mix the fruit with white or coconut sugar, spices like nutmeg and cinnamon, and a little bit of your preferred flour. You can then make the topping with sugar, vanilla extract, coconut oil, baking powder, non-dairy milk, and some almond flour.

Vegan Cheesecake

Who doesn’t love cheesecake? The problem is that many people on a vegan diet think they will never enjoy it again. However, don’t forget you can find vegan versions of just about any ingredient you want, and that includes eggs, milk, and cheese. For a vegan cheesecake, you will be using coconut milk, agave nectar or maple syrup, lemon juice, and some coconut oil, plus some ground raw cashews. You can use a traditional crust or go more natural with dates and walnuts that are blended together. Keep it as a regular cheesecake, or add your own fruit topping. Typically combining diced fruit with maple syrup or nectar and some sugar will turn it into the perfect fruit topping for your plant-based cheesecake.

Experiment with your favorite recipes and find alternatives to non-vegan ingredients.

Convenient Protein-Rich Vegan Snacks

April 16th, 2020

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Not only is following a vegan diet healthy, but it can also give you a lot of opportunities to cook healthy meals and snacks. However, if you are no longer grabbing a cookie or other snack that is not vegan-friendly, then you may need some other alternatives. The following protein-rich plant-based snacks are not only healthy, but they are convenient and easy to grab on the go.

Almonds and Dried Apricots

You can easily take almonds and dried apricots along for your daily ride. Both are high in protein and in iron. They can go into a bag or a small snack jar and drop into a gym bag, day pack, or purse. They are also easy to grab and go protein options for young children. If you want a bit more flavor for this grab and go option, consider adding different dry fruit, some rolled oats, and honey. Mix together and place in the oven on a low setting for about fifteen minutes to thirty minutes. Remove the mixture and let dry on a cooling rack. You now have a protein and iron-rich grab and go granola snack.

Peanut Butter Protein Balls

Peanut butter protein balls are easy to make ahead and you can pop a few in a go bag for on the go snacking. Simply take peanut butter, rolled oats, and protein powder. Mix the ingredients together and add some raw honey to bind the mix. Roll into balls and let them chill until solid. You can take them with you, eat them, and enjoy on the go. If you are in a hot environment, you may want to use less peanut butter and more powder.

Spinach Quiche Bites

You may not think of quiche when you think of a vegetarian or vegan diet. Though there are ovo-vegetarians that will eat eggs, you may not. Just grab an egg substitute and use that instead. Mix your egg or a vegan alternative quiche base mix. Now, add spinach and sundried tomatoes. Bake them up and pop them out of muffin tins. Put them in a bag and you have a savory grab and go option.

These are only a few of the options available to you. There are more, but these will get you started and can be made easily. As you delve deeper into your sources of protein, iron, and other important nutritional components you can build on these “grab and go” ideas that fit your needs.

Beginner Tips for Starting a Vegan Diet

April 15th, 2020

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If you’ve been thinking about becoming vegan for a while, you know that it takes a very strong commitment and a lot of planning. Once you are eating vegan meals all of the time, you’ll find that you will sometimes have cravings for the foods you used to eat, but keeping your resolve will be worth more to you than you can possibly imagine. The only thing is getting started but where do you begin? This article will be exploring a few tips on starting a vegan diet.

Drink A Lot of Water

A lot of times, it’s easy to misinterpret thirst for hunger. Most people don’t replace the water they lose through the day which can create a feeling of needed something in their stomach. This can be even more true for people with a vegan diet because your body will be processing things in a much different way. Don’t be afraid to keep a water container handy so that you can hydrate several times a day without having to make it into a massive journey.

Try Some Replacement Foods

There are a wide variety of replacement foods available in the market these days. If you have been used to eating meat in or on your foods for your whole life, it might make it a lot easier if you were to add some replacements to your diet. This will allow you to fill some flavors or texture cravings while you adjust to your new outlook on eating. Tofu and other plant-based meat substitutes can be kept frozen until you want to have them.

Get Items for Fast Easy Meals

One of the biggest keys to success in any diet is availability. When you get hungry, you don’t want to have to make long and complex trips to get what you want. Always keep something quick and easy that you like on hand so you can get the nourishment that you need.

Don’t Starve Yourself

One of the worst things that you can do to your health is making your body think that you are starving. When you want to eat something, you should eat as soon as you feel like it has become necessary. When your body thinks that it’s starving, you’ll end up storing more of your food and not gaining the energy. This could cause you to have blood sugar issues.

Benefits of a Vegan Diet for Weight Loss

April 14th, 2020

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If you want to have a healthier body, then you should switch to a vegan diet plan. There are many amazing benefits of eating a plant-based diet rather than consuming animal-sourced foods. Here are five benefits of beginning a vegan diet lifestyle.

A Reduced Risk of Developing Heart Disease

Animal-based foods have more fat, especially saturated fats that damage the heart, arteries, and blood vessels. You can see how much fat is in butter, cheese, and meat by reading the labels on the products that you buy at the supermarket. When you stop consuming meat and other animal-based foods, you will stop ingesting high levels of saturated fat that cause strokes and heart attacks.

Increasing Your Level of Antioxidants

By eating more plant-based foods, you are increasing the amount of antioxidants that you consume. Antioxidants are nutrients that are in the outer covering and flesh of bright or dark fruits and vegetables. This nutrient fights against the free radicals that are in your body’s cells, helping to prevent some types of cancer. When you are shopping for groceries, choose produce such as dark leafy greens, red tomatoes, and orange bell peppers.

Protecting Your Body’s Liver

When you consume animal-based products, your liver must work harder to remove the toxins from the meat and other processed foods. If your liver is damaged by cleansing the toxins from your bloodstream, then you can develop liver disease. In some cases, your liver will stop working, and without a functioning liver, your other organs will stop working, leading to death.

Maintaining a Healthy Blood Glucose Level

A vegan diet that contains a lot of plant-based protein and fiber can help you maintain a healthy blood glucose level. Plant-based foods that contain a lot of protein include lentils, almonds, and tofu. By consuming less saturated fat, you will reduce your cholesterol level, helping your body to regulate your blood sugar naturally.

Lose Weight With a Vegan Diet Plan

Butter, meat, and cheese contain numerous calories, and in many cases, you will eat large portions of animal-based foods, leading to excess weight. A vegan diet plan can lead to rapid weight loss because fruits, vegetables, and grains are lower in fat. With a plant-based diet, you will feel satiated from the fiber, helping you to consume smaller portions at each meal.

If you want to lose weight while also getting these additional benefits, consider a vegan diet.

Instant Pot® Wild Rice Pilaf

February 17th, 2020

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Here’s a delicious wild rice pilaf recipe that is a great side dish addition to your favorite vegan meal. Leave a comment and let us know if you like it. Enjoy!

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Instant Pot® Wild Rice Pilaf

Here's a delicious wild rice pilaf recipe that is a great addition to your vegan or vegetarian meal.

Prep Time20

Cook Time35

Keyword: instant pot recipe, instant pot wild rice pilaf, vegan rice pilaf, wild rice pilaf

Servings: 4

Calories: 209kcal

Equipment

Instant Pot®

Ingredients

1 tbsp olive oil extra virgin
2 large carrots finely grated
1/2 medium red onion diced fine
2 large celery stalks diced fine
8 oz. baby Portobello mushrooms sliced
2-3 cloves garlic minced
1 cup wild rice blend rinsed well
2 cup vegetable broth
1 tbsp fresh rosemary leaves chopped
2 tbsp fresh parsley chopped, divided
1/3 cup slivered almonds toasted
sea salt and black pepper to taste

Instructions

Add olive oil to Instant Pot® and select the Sauté function. Set to high and once the display reads “hot,” add carrots, red onion, celery, Portobello mushrooms, and minced garlic. Season with salt and black pepper, to taste, and cook, stirring continually, until the veggies soften and the mushrooms start to release their liquid, approximately 5 minutes. Turn unit off.
Add wild rice, vegetable broth, and fresh rosemary and stir to combine. Season with additional salt and black pepper, if desired.
Add the lid and set the pressure valve to “sealing.” Select the “Manual” cooking option on the high setting and set cook time to 15 minutes. When done cooking, allow the pressure to release naturally for 10 minutes, and then do a quick release for any remaining pressure. Turn the unit off and let sit for 5 additional minutes.
Remove lid and fluff the rice with a fork while stirring in one tablespoon fresh parsley and the toasted almonds. Serve immediately with the remaining chopped parsley on top. Enjoy!

Notes

Vegan Minestrone Soup

December 23rd, 2019

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If you are looking for something to warm your belly this winter, here’s a great recipe for Vegan Minestrone Soup. And it is Gluten-Free. However, there is a potential that the quinoa to have gluten cross-contamination. If that is a concern for you, then you can either eliminate it completely, or you could replace it with buckwheat or gluten-free pasta. I hope you enjoy it.

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