Fruits & Veggies-Vegan Health Guide Fruits and vegetables are a significant part of the New Four Food Groups. A healthy vegan or vegetarian diet relies on fruits and vegetables to provide much of the fiber, vitamins, minerals, and nutrients needed every day. Quick Page Summary: It's important to eat plenty of fruits (at least 3 servings) and vegetables (at least 4 servings) every day. Daily Recommendations According to the Physician Committee for Responsible Medicine (PCRM), the following are the daily recommendations for fruits and vegetables. Fruits – Three (3) or more servings a day. Each fruit and vegetable is unique. Healthy Choices High fruit and vegetable consumption has been associated with a reduced risk for cardiovascular disease, several common cancers, and other chronic diseases (such as macular degeneration and cataracts). For the best results, try to eat a wide variety every day. The world's healthiest* fruits and vegetables include the following. *According to the George Mateljan Foundation. Organic Choices
Vegan Enchiladas with Cilantro Avocado Cream Sauce Out of all of the recipes on my Weekly Meal Plan, this is the one we were most excited about! I first made vegan enchiladas with ‘cheeze’ sauce almost a year ago and Eric has been gushing about them ever since. I must agree that I really don’t make them enough…and I’m not sure why because I’m crazy about them. Last night, I jazzed up the original recipe and the outcome was so drool-worthy we found ourselves forgetting that they didn’t contain- or even need- cheese. For this version, I made a creamy green sauce made from Cilantro, avocado (the cream!) They satisfied our every craving…and then some. Sweet Potato, Black Bean, Spinach, and Pepper Vegan Enchiladas Adapted from Time Crunch Vegan Enchiladas. Yield: 4 Enchiladas Ingredients: Directions: 1. 2. 3. 4. 5. Note: Depending on what kind of sauce you use, you will have to adjust the seasonings to taste. Make your filling and adjust all seasonings to taste. Fill and roll your tortilla wraps, placing fold side down in the dish. 1. A couple hints:
TWICE-BAKED SWEET POTATOES, THANKSGIVING WINS Over the weekend, some friends and I hosted a Friendsgiving at my house. It’s a winning Thanksgiving strategy: instead of the immense pressure on the host to prepare so many dishes, people bring their favorite sides and desserts, the host takes care of the bird, and everybody is happy. It was a tremendous success; every plate was cleaned and the turkey was devoured! (No turkey and cranberry sandwiches for us!) One of my favorite dishes that evening was a simple twice-baked sweet potato. Last week on Etsy I wrote about a lovely, simple way to use your holiday leftovers: in Turkey, Apple and Cheddar Handpies. As for the bird, I used Martha Stewart’s brine followed by Gourmet’s high heat roasting method (nixing the salt as it was already brined) for a second year with great results. And let’s end this debate, once and for all: there are no yams in North America. TWICE BAKED SWEET POTATOESServes 12 as a Thanksgiving or party side; 4-6 as a substantial dinner side Preheat oven to 400 degrees.
Vegan for 30 Days Author’s note: As some readers have rightfully pointed out, “going vegan” is not just a matter of diet. This post, and the experiment it describes, pertains only to animal use as it relates to food. This is the second experiment in two months that has made a dramatic difference in how I live and how I feel on a day-to-day basis. Last time I stripped my life of unnecessary and unused possessions, and this time I stripped it of animal foods. I ate 100% vegan for 30 days, primarily to see what effects it had on my health and my self-discipline when it comes to eating. What I discovered It wasn’t hard. I listed my seven main reasons for never considering veganism before, and the main one is that I thought it would be too hard. The hard part was finding stuff to eat in social situations. There is a great support network of restaurant reviews and forums set up to make this part of it easier for fellow vegans. I ended up expanding the palette of foods I ate, rather than restricting it.
enchiladas w/ cashew poblano crema Nothing like a five o’clock Friday post the day before Cinco de Mayo… I’m sure everyone’s off on a patio with a margarita in hand by now, but I just had to get this one last recipe out before I go pour my first happy hour drink. We made this last night (hence, the late post). I’ve posted cashew cream before, but I have to say that this roasted poblano version really takes the cake. If you make only one component here, make that. It’s a wonderful creamy sauce on these vegan enchiladas, but it would be delicious dolloped onto many things (ie. the salad I ate for lunch today), or by itself as a dip… (oh and hey, neighbor friends (you know who you are), I have a whole bunch of this leftover… so we’ll see you tomorrow? (quantity: I made 5 small enchiladas which served 2 of us with lots of extra crema left over) (quick tip: roast poblano, tomatillo’s and jalapeno all at the same time – just keep watch, they’ll require different amounts of time. In a medium skillet, heat oil.
Orzo with Caramelized Fall Vegetables & Ginger This is also a satisfying dish to eat — there's no meat, and it's even vegan, if you leave off the final sprinkle of Parmesan cheese. But I would happily serve this to a crowd of dedicated meat-eaters; it's one of these dishes that really spans a group of various preferences. I have a slideshow here with photos, too, of most of the steps in the process, showing you how I caramelized each ingredient, then pushed them aside to soften and cook down while I went on to the next one. Orzo Caramelized with Fall Vegetables & Ginger serves 4 as a main dish and 6 as a side dish Heat a large pot of water to boiling and salt it generously. Peel the sweet potato and dice it finely into cubes about 1/4 to 1/2 inch to a side. Turn the heat down to medium and push the sweet potatoes up in a pile against one side of the pan. Add the diced shiitake mushrooms to the hot center of the pan and cook them for 4 minutes without turning them. Whisk together the vinegar, soy sauce, and 2 tablespoons of oil.
Protein in the Vegan Diet by Reed Mangels, PhD, RD From Simply Vegan 5th Edition Summary: It is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. Some Americans are obsessed with protein. How much protein do we need? So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Table 2 shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. It is very easy for a vegan diet to meet the recommendations for protein. What about combining or complementing protein? Some people say that eggs, cow’s milk, meat, and fish are high quality protein. Frances Moore Lappe, in her book Diet for a Small Planet 6 advocated the combining of a food low in one amino acid with another food containing large amounts of that amino acid. Food and Nutrition Board, Institute of Medicine.
Vegans & Vegetarians: Proper Nutrition via Smoothies Opting for a diet free from meat and animal products is becoming increasingly popular. To ensure good health it is important that you understand the nutrients that are a little more difficult to get without eating animal-based foods. There are plenty of plant-sourced alternatives, but most people are accustomed to getting them through animal products. If you are planning to become a vegetarian, you can still get many of these nutrients from eggs and dairy, but if you want to cut out all animal products, you will need to stick solely to plant-based foods. The Vegetarian and Vegan Diets To be a vegetarian typically means not eating any meat. So what do vegetarians and vegans eat? Nutrients to Watch Out For There are certain essential nutrients for good health that you may not get enough of if you switch to a vegan or vegetarian diet without considering how to balance your foods. Perhaps one of the trickiest nutrients to get, especially for vegans, is vitamin B12. Greens.
Baked Sweet Potato with Greens Whole Living, January/February January/February 2013 Yield Serves 2 Add to Shopping List Ingredients 2 pricked sweet potatoes 1 Tbsp extra-virgin olive oil 1 thinly sliced small onion 1 stemmed and chopped bunch Swiss chard Coarse salt 1 sliced avocado, divided Cayenne Lemon Directions Heat oven to 400 degrees. Cook's Note Refrigerate potatoes and greens in an airtight container up to two days. All the words like vegetarian or vegan Lacto-ovo vegetarianism* - eats dairy and eggs, but no meat (meat includes all types of red meat, white meat, poultry, and fish). Lacto-vegetarianism - eats dairy, but not eggs or meat (as defined above). Ovo-vegetarianism - eats eggs, but not dairy or meat (as defined above). Pescetarianism - doesn't eat any meat except for fish and shellfish (to generalize, seafood is OK). Can be broken down into the subcategories above (Lacto-ovo-pescetarianism, Lacto-pescetarianism, and Ovo-pescetarianism). Pollo-vegetarianism - doesn't eat any meat except for poultry (i.e turkey and chicken). Veganism - does not eat any type of animal product or byproduct. Su vegetarianism - a religious based type of vegetarianism. Flexitarianism (psuedo-vegetarianism) - this is really just a term coined to define people that consume very little meat in their diet. Raw food diet - people who follow the raw food diet only eat unprocessed foods that have not been cooked past 115 degrees Fahrenheit (46 degrees Celsius).