Turning to Veganism: Hi All I am... - Vegan Foods for Life

Vegan Foods for Life
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Turning to Veganism

crazyfitness
crazyfitnessStar
โ€ข36 Replies

Hi All

I am slowing using up the fish and dairy products I have and will then be going 100% Vegan, I am a Pescatarian at the moment. I have been looking at some recipes online but in particular I am looking for good nut milks, I love my porridge, Vegan cheese (I have printed one recipe off from the internet) and a Vegan recipe book that contains quick and easy recipes. I only work part-time but don't want to be spending the days I have off in the kitchen. I already make one pot Vegetarian meals which are, in fact, Vegan as well as they only contain plant ingredients, make my own Beetroot Burgers which I love, Quinoa Burgers and raw fruit bars - these I adore. I use nut butter (homemade), medjoool dates, shredded coconut and cacao powder in my raw fruit bars, they are delicious.

The main things I am looking for is a quick, easy and nutritious cookbook, advice on how to keep healthy i.e. I want to make sure I'm not missing out on any nutrients and sandwich fillers (I love my sandwiches at lunchtimes and make my own sourdough bread).

Anyone's help and advice would be very much appreciated.

Thank you all :)

36 Replies
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benwl
benwlVolunteer

Welcome to the vegan world!

Going vegan was one of the best decisions I've ever made, and I'm sure you wont regret it.

I'm in a bit of a rush now, so will post more later :)

crazyfitness
crazyfitnessStar
in reply to benwl

Thank you benwl , really appreciate your reply and I know I won't regret it, I've just had a sneaky teaspoon of homemade almond butter๐Ÿ˜‰. Looking forward to hearing from you further.

๐Ÿ˜€

Hi Alicia, well good for you and Iโ€™ll be interested how you get on.

Iโ€™d check out Aliโ€™s nut milk:

healthunlocked.com/veganfoo...

I know youโ€™ll get lots of encouragement on here.

Jerry ๐Ÿ˜Š

crazyfitness
crazyfitnessStar
in reply to Jerry

Thank you Jerry for the link to Ali's nut milk.

Alicia ๐Ÿ˜Š

benwl
benwlVolunteer

In general there is not much to worry about from a nutritional point of view with vegan diets compared to non vegan ones - if anything the reverse, as fruit and veggies tend to be full of vitamins and minerals and there are things like fibre and anti-oxidents that are only in plants.

There is one supplement that vegans should take and that is vitamin B12, i try to take a pill weekly for that - but there is no panic, B12 is heavily conserved so you've probably got several years worth stored in your body already. I also take vitamin D supplements in winter when I may not be getting enough from sunlight. I take both of these as specific supplements rather than as multi vitamins.

There is a running joke amongst vegans at always being asked where they get their protein from. I can give you plenty of references (or search this site) but its practically impossible to be protein deficient. The short form explanation is people actuality don't need that much of it and plants are a sufficient source. Another myth with an element of truth is protein combining and 'complete' proteins. Our bodies conserve proteins so eating a range of food over say a week or more is enough, it's not necessary to combine proteins within each meal. Fruit is also a great source of amino acids directly, which is where fructarians get their protein from.

If you want to take vegan nutrition to the next level then Dr Gregor via his website nutritionfacts.org and his book "how not to die" is a great starting place.

As Jerry said Ali is the nut product queen here :) I did take a class a few years ago where we made lots of them (and tofu from scratch!) and if you are near London and interested I could give you details.

For cookbooks I'd like to direct you towards the major plant based 'franchises': the forks over knives cookbook, the china study cookbook and the how not to die cookbook are all great.

Not a cookbook but videos, is Jeff novick's fast vegan food. I found that very inspirational when I started as he uses tinned and frozen veggies to make healthy meals in 10mins.

crazyfitness
crazyfitnessStar
in reply to benwl

Wow, thank you so much for all the information you have given me, I have plenty to look at there.

From looking at your reply I have plenty to look at, thank you so much, really appreciate your help.

Alicia ๐Ÿ˜€

Hi benwl

Thank you so much for the information, I'm at my daughter's at the mo so eill look at your reply in detail tonight.

Once again, thank you so much.

Alicia

Kitten-whiskers
Kitten-whiskersAdministrator

This is fantastic Crazyfitness, If you let me know what sort of things you like or don't like I can send over recipes - I have lots to chose from : >

Thank you so much Kitten-whiskers, I really appreciate that.

I'm getting so much help here๐Ÿ˜€

Alicia

Sorry meant to say that the things that I don't like are: celery, olives and not too much chilli, I'm ok with mild chilli.

Thank you.

๐Ÿ˜€

Kitten-whiskers
Kitten-whiskersAdministrator
in reply to crazyfitness

Same here ๐Ÿ˜Š I will go through my books tomorrow and email over a list - then you can let me know which ones you want

Best wishes

Debs

Thank you Debs, much appreciated and really helpful. I was on the internet looking yesterday and it's a minefield out there.

Alicia x

Kitten-whiskers
Kitten-whiskersAdministrator
in reply to crazyfitness

Your very welcome. I have searched on the internet but i find it brings up the less appealing food. I like traditional food without the animal products x

Sounds like we are on the same page with that one. I have to say though I love raw fruit bars, I'll share my recipes on this site.

Alicia x

Kitten-whiskers
Kitten-whiskersAdministrator
in reply to crazyfitness

Good afternoon Crazyfitness, so sorry for the delay, had lots of hassel over the weekend but I have gone through my cook books, here are list of healthy recipes please let me know which ones appeal and I will give you the recipes, I do have plenty more but don't want to bombard you with them all at once

Soups

Market veg soup

Fennel, Tomato and Garlic

Cauliflower and Turnip

Split Pea and courgette

Fresh Tomato, lentil and onion

Onion

Aspargous

Pumpkin and carrot

Sides

Cheesy mashed cauliflower (vegan)

Mashed root veggies

Mushy peas

Sauted potatos

Light meals

Peanut noodles

Main meals

Sweet n sour mixed bean hot pot

Lentil bolognese shephards pie

Brazilan sty-fry

Leek and potato pie

Lentil Moussaka

Blackbean burgers with salad

Sweet potato, leek and thyme bake

Salads

Advocao, red onion and spinach salad with polenta crutons

The Gardeners Bounty

Healthy Drinks

Cleanse and renew smoothie

Morning Exilar

Avocado Lassi

Zested Ginger Beer

Green Juice

Soothing Sage, mint and ginger tea

Best wishes

Debs

So sorry you've had a bad weekend. Oh wow, thank you for the list Debs. Hope you don't mind but I didn't get home from work until late so have just seen your reply on my emails which I've accessed via my phone.

I'll have another look tomorrow night and reply using the PC.

Once again, thank you so much.

Alicia x

Kitten-whiskers
Kitten-whiskersAdministrator
in reply to crazyfitness

No worries Crazyfitness, when ever you get time, I have lots more if none of those appeal : >

I so appreciate your patience, thank you. ๐Ÿ˜€x

Kitten-whiskers
Kitten-whiskersAdministrator
in reply to crazyfitness

๐Ÿ˜Š

Hi Debs, I finally got to the PC.

I like the sound of:

Soups

Market veg soup

Cauliflower and Turnip

Split Pea and courgette

Fresh Tomato, lentil and onion

Pumpkin and carrot

Sides

Cheesy mashed cauliflower (vegan)

Mashed root veggies

Mushy peas

Light meals

Main meals

Sweet n sour mixed bean hot pot

Lentil bolognese shephards pie

Brazilan sty-fry

Blackbean burgers with salad

Sweet potato, leek and thyme bake

Salads

The Gardeners Bounty

Healthy Drinks

Cleanse and renew smoothie

Morning Exilar

Zested Ginger Beer

I really appreciate this and thank you. The links to the raw fruit bars I make are:

allrecipes.com/search/resul...

I double up the recipe for these and use a square oven tin which is approximately 7"/8" in size. The recipe calls for peanut butter but I rarely have peanut butter now because then are legumes and not nuts, I therefore use almond or cashew nut butters which I make myself. The other recipe I use is:

allrecipes.com/recipe/25445...

I don't make any changes to this recipe and use the same tin to put the mixture in to chill.

Both recipes are absolutely yummy and using cashew nut butter for the Shanibars feels like you've been transported to heaven! :)

Once again, I so appreciate your help.

Alicia x

Kitten-whiskers
Kitten-whiskersAdministrator
in reply to crazyfitness

Hello Crazyfitness, sorry I only just saw your reply. I have PM'ed over a few of the recipes and will send the rest throughout the weekend. Thank you for the raw fruit recipe : >

Hi Kitten-whiskers , I have seen all off the recipes and honestly I can't thank you enough, I can't wait to try them.๐Ÿ˜€

Kitten-whiskers
Kitten-whiskersAdministrator
in reply to crazyfitness

Your very welcome, I have loads of recipes, so please feel free to contact me if you want anymore xx

Thank you so much, your support is so welcome. x

Agoodenough
AgoodenoughAdministrator

I was going to suggest you check out my Vegan nut milk but it looks like Jerry has already, so thatโ€™s good. I have a vitamix and find it invaluable for making all things vegan. The best thing with it is you can make nut milk in seconds and use it immediately without straining or a nut bag. My personal view is that it is one of the best things you can do for your health and for the animals. I use nutritional yeast and also take b12 and sometimes iron sachets and havenโ€™t found the need to take anything else. There is also a complete supplement for vegans you can buy and I think you take one a day if you felt it necessary. Any problems you encounter I am sure there is someone on here that can help you overcome it. Good luck with going vegan ๐ŸŒฑ

crazyfitness
crazyfitnessStar
in reply to Agoodenough

Thank you so much Agoodenough, that's so helpful and particular what you have said about nut milk, it's good to know it doesn't take long to make and I won't need to strain it.

I'll have a look at getting some Vitamix.

I'm going to keep referring to the information on here.

Once again, thank you.

Alicia ๐Ÿ˜€

Hi Alicia, I think I should say that Iron supplements are known to aggravate IBS.

Here's a link about B12 on a vegan diet:

vegansociety.com/resources/...

I admire what you're doing Alicia so good for you. ๐Ÿ˜Š

crazyfitness
crazyfitnessStar
in reply to Jerry

Thank you Jerry for that, i also really appreciate your kind words.๐Ÿ˜€

Alicia๐Ÿ˜€

I would love to become vegan currently i am pestiterian.

My concern is protein not being able to eat soy products due to hastimotos.

I know alot of beans contain protein but not as high as fish ect...

I also do weight lifting so protein is vital to my diet.

Any tips or advise would be appreciated

crazyfitness
crazyfitnessStar
in reply to dawnydawn1

Hi dawnydawn1 , I've just been looking on the internet re protein, have a look at this: dherbs.com/articles/vegan-f...

This is a website that I will be looking at.

All the best and hope this answers your query.

๐Ÿ˜€

benwl
benwlVolunteer
in reply to dawnydawn1

Seriously - you don't need to worry about protein.

This is from Garth Davis book proteinaholic proteinaholic.com

"In all my years in medicine I have never, ever, seen a patient who was suffering from protein deficiency. I have searched the medical literature and cannot find a single case of protein deficiency in someone eating enough calories. In fact if you are getting adequate calories, I am not sure there is such a thing as protein deficiency"

Or Robert Cheeke who is a vegan body builder:

veganfoodandliving.com/inte...

"And eating enough protein is seriously not an issue on a vegan diet, in fact itโ€™s near impossible to not eat 10% of your calories from protein without even trying! You have nuts, seeds, legumes, grains and soya which naturally boost your protein intake effortlessly. Some of my favourites are beans and pulses, made into big salads."

crazyfitness
crazyfitnessStar
in reply to benwl

Thank you benwl I never knew that and a body builder that is a Vegan is really interesting.

Thank you so much for the links, I will have a read with interest. Your reply is very very helpful and thank you so much.

๐Ÿ˜€

JAS9
JAS9
in reply to benwl

Not only that, but not all proteins are as healthy for us as others. Leucine is particularly bad for us as it causes aging in the cells. So if you want to slow down aging and all of the things that come with it, avoid leucine. Animal-based foods are extremely high in leucine and plants are much lower. Here's a great video about this:


crazyfitness
crazyfitnessStar
in reply to JAS9

Thank you and I will have a look at that.

You asked for a way to be sure that you're getting all the nutrients you need, so that's what this post is about. First, except for B12 and possibly omega 3, you will very likely get everything you need as long as you eat a good variety of primarily whole (unprocessed) foods. The more processed, the fewer the nutrients.

B12 supplements are cheap and you don't need much. I take a 10 cent pill every week. For omega 3, you want both the short chain and long chain forms. For short chain Om3, just grind up flax seeds and put a tablespoon on cereal or whatnot. It has no real taste, but it adds a pleasant, almost butter-like texture. Most people can produce their own long-chain Om3 from the short-chain, but if you want to be sure you can get the long chain Om3 from an algae-based supplement.

Just one more heads-up. You probably want to avoid consuming too much oil, such as cottonseed oil, corn oil, sunflower oil, safflower oil, etc. because they contain a lot of Omega 6. The Om6-to-Om3 ratio influences the amount of inflammation in your body. Ideally, you want that ratio to be less than 4 Om6 to 1 Om3. Most people these days have ratios around 15 or 20 to 1, which can cause serious problems. If you use olive oil, make sure it's REAL and not diluted and don't oxidize it with high heat. Coconut oil is still being debated. So, more Om3 and less Om6.

Sounds complicated, I know, but most meat-eaters are deficient in these and much more; they just don't seem to care as much as most vegans do. If you really want to get serious about keeping track of all the macro and micronutrients you consume daily, this free website is very useful: cronometer.com/

Thank you so much for this very helpful reply. Apart from the foods I bought for going away on holiday I make my own food from scratch.

I have a gorgeous gut healing soup recipe which has raw avocado in it as well as red peppers carrots, sweet potatoes and some other ingredients (can't remember what they are without looking at the recipe). I love home cooked food.

Thank you very much for the link, I'll have a look at that.

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