Getting the right food is not difficult. The following suggestions are offered by Brenda Davis, and Vesanto Melina, in their book 'Becoming Vegan'.
Replace meat with protein-rich plant foods.
Try veggie replacements such as: Veggie patties, Add a pack of veggie ground round to a can of spaghetti sauce for pasta or sloppy joes. Veggie ham, turkey, bologna, and pepperoni to prepare sandwiches. Use veggie bacon or sausages for breakfast. Purchase some veggie dogs.
Tofu: Try dessert tofu. Buy flavored tofu for snacks and sandwiches. Add tofu to stir fries and shish-kabob. Scramble tofu for breakfast. Add soft tofu into a shake. Dip firm tofu into a favorite sauce and bake or stir fry it.
Beans: Eat bean salad and bean soup. Go for bean burritos or tacos. Try flavored soynuts as a snack. Make or buy chili with kidney beans. Enjoy hummus. Throw some chick-peas into a green salad.
Nuts: Spread almond butter or other nut butters on toast, crackers, apples, or celery. Snack on nuts and seeds. Add nuts and seeds to stir fries or salads. Pack nuts along for an instant snack. Use nuts in baking.
Replace cow's milk with fortified soymilk. You get the same key nutrients as you do from cow's milk, but without the fat and cholesterol. Aim for at lest 2-3 cups a day. Use soymilk on cereal. Use soymilk in puddings, soups, muffins, or any other cooking you do that calls for milk.
Make sure you buy fortified soymilk--there are huge differences in the calcium content of fortified and unfortified soymilks. If you do not like soymilk, try other fortified nondairy beverages such as rice milk or use fortified orange juice more often.
Vegetables: Include some raw veggies with your lunch. Eat greens-add them to salads, stir fries, soup, etc. Add lots of veggies to pizza. Make some vegetable soup. Use spaghetti sauce instead of eating pasta plain.
Buy Red Star Vegetarian Support Formula Nutritional Yeast. It is loaded with vitamin B12, the one nutrient that we don't get from plants. Sprinkle it on popcorn. Add it to your stir fries or scrambled tofu. Use as a coating for baked or fried tofu. Use nutritional yeast like parmesan cheese on spaghetti, salad, or anything else.
Use flax oil. Aim for about a teaspoon a day. Sprinkle flax oil on pasta or vegetables. Try flavored flax oil. Pour a little on mashed potatoes.
Flax oil is not for cooking-it is very easily damaged by heat.
Multivitamin/mineral supplement: Technically, if you eat really well and use foods fortified with vitamin B12 and D, you don't need a supplement. However, if you regularly skip breakfast, eat lots of food from packages, are not real keen on vegetables, use less fortified soymilk than suggested, eat mostly pasta, bagels, pretzels, popcorn, fruit snacks, or miss out on beans, tofu, veggie-replacements, nuts and seeds, consider taking a supplement.
Good Eats!
Replace meat with protein-rich plant foods.
Try veggie replacements such as: Veggie patties, Add a pack of veggie ground round to a can of spaghetti sauce for pasta or sloppy joes. Veggie ham, turkey, bologna, and pepperoni to prepare sandwiches. Use veggie bacon or sausages for breakfast. Purchase some veggie dogs.
Tofu: Try dessert tofu. Buy flavored tofu for snacks and sandwiches. Add tofu to stir fries and shish-kabob. Scramble tofu for breakfast. Add soft tofu into a shake. Dip firm tofu into a favorite sauce and bake or stir fry it.
Beans: Eat bean salad and bean soup. Go for bean burritos or tacos. Try flavored soynuts as a snack. Make or buy chili with kidney beans. Enjoy hummus. Throw some chick-peas into a green salad.
Nuts: Spread almond butter or other nut butters on toast, crackers, apples, or celery. Snack on nuts and seeds. Add nuts and seeds to stir fries or salads. Pack nuts along for an instant snack. Use nuts in baking.
Replace cow's milk with fortified soymilk. You get the same key nutrients as you do from cow's milk, but without the fat and cholesterol. Aim for at lest 2-3 cups a day. Use soymilk on cereal. Use soymilk in puddings, soups, muffins, or any other cooking you do that calls for milk.
Make sure you buy fortified soymilk--there are huge differences in the calcium content of fortified and unfortified soymilks. If you do not like soymilk, try other fortified nondairy beverages such as rice milk or use fortified orange juice more often.
Vegetables: Include some raw veggies with your lunch. Eat greens-add them to salads, stir fries, soup, etc. Add lots of veggies to pizza. Make some vegetable soup. Use spaghetti sauce instead of eating pasta plain.
Buy Red Star Vegetarian Support Formula Nutritional Yeast. It is loaded with vitamin B12, the one nutrient that we don't get from plants. Sprinkle it on popcorn. Add it to your stir fries or scrambled tofu. Use as a coating for baked or fried tofu. Use nutritional yeast like parmesan cheese on spaghetti, salad, or anything else.
Use flax oil. Aim for about a teaspoon a day. Sprinkle flax oil on pasta or vegetables. Try flavored flax oil. Pour a little on mashed potatoes.
Flax oil is not for cooking-it is very easily damaged by heat.
Multivitamin/mineral supplement: Technically, if you eat really well and use foods fortified with vitamin B12 and D, you don't need a supplement. However, if you regularly skip breakfast, eat lots of food from packages, are not real keen on vegetables, use less fortified soymilk than suggested, eat mostly pasta, bagels, pretzels, popcorn, fruit snacks, or miss out on beans, tofu, veggie-replacements, nuts and seeds, consider taking a supplement.
Good Eats!
super posting kep! i believe coconut oil is the only healthy choice for heating.
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