12 Questions Answered Regarding Vitamin B12 - Nutrition. Vitamin B12 is one of the most common topics I get asked about for those interested in a plant-based diet. I think we have a natural tendency to make sure we are getting enough of everything, and vitamin B12 is a legitimate concern for exclusively plant-based eaters, so it causes a fair amount of anxiety. Because of this, I spent some time reviewing literature regarding B12 when I was writing my book The Campbell Plan, in which I discuss B12, other supplements, and many other hot topics as people transition to a plant-based diet. What you’ll learn is that B12 certainly need not cause anxiety once you have a little bit of understanding about the vitamin and what you should do to get enough. Here is a conversation covering the basics. How is B12 made? B12 is made by anaerobic microorganisms (ie. bacteria that do not require oxygen to live). What foods might naturally contain B12?
How do animals get B12? They absorb B12 made by their gut bacteria, in the case of ruminants like cows and sheep. Going Vegan? Pay Attention to These Nutrients - Stone Soup - November 2014. Published: Did you know we’ve been celebrating World Vegan month? November is an entire month dedicated to meat-free, kind-to-animals cooking and eating! Perfect for shining a spotlight on this unique but environmentally conscious diet. So, what is a vegan, you ask? Veganism differs from vegetarianism in a few ways. While great for animal wellbeing, the environment and your health, following a strict vegan diet can make getting all the daily required vitamins and minerals a bit tricky.
Watch out for these nutrients and make sure you consume adequate amounts of them in your diet. Vitamin B12 — This water soluble vitamin is important for the formation of hemoglobin and the function of your nervous system. If you’re interested in veganism, try it out for a meal or two a day. Need a vegan recipe to get started? Creamy Herb Pasta with Peas Recipe developed by Maria Tadic, RD Directions In a large pot of boiling water, cook pasta according to directions. How To Make Homemade Sauerkraut in a Mason Jar Cooking Lessons from The Kitchn.
When life gives you cabbage, you make sauerkraut — and homemade sauerkraut is a world apart from the stuff that comes from the grocery store. It's crunchy and delightfully sour, perfect for topping a round of beer-braised brats or layering into a big sandwich. Don't worry about needing a special crock or making so much that you'll be eating it for months.
Today, we're showing you how to make a small batch of sauerkraut in a mason jar — it's just enough kraut to get you hooked! Sauerkraut is often one of the first fermentation projects recommended to curious DIY-ers, and with good reason: it's beyond easy to make, it requires very little special equipment, and the results are dependably delicious. All you need to do is combine shredded cabbage with some salt and pack it into a container — a crock if you have one and want to make a lot of sauerkraut, but a mason jar will do just fine for small batches. How is Sauerkraut Fermented? Sauerkraut is made by a process called lacto-fermentation. The Surprising Results of My Tart Cherry Juice Challenge. Raw Pad Thai Recipe - Peanut Free by Jesse Lane. Raw Pad Thai is gluten free, vegan and peanut free! I love Pad Thai and in the summer there is nothing better than eating it raw.
The fresh veggies and kelp noodles give it a refreshing crunch and the sauce is creamy and delicious. Raw Pad Thai is much tastier and healthier than the Pad Thai you would find in a restaurant. The kelp noodles are a fun alternative to regular rice noodles and they have some amazing health benefits. Kelp is a sea vegetable (aka seaweed) that is one of nature’s best sources of iodine which is important for proper thyroid function. The thyroid, and the hormones it produces, regulates the metabolism of every cell in the body. Sea vegetables have phytoestrogenic properties that can help with menopause and PMS. This Raw Pad Thai recipe has quite a few ingredients but every one one is worth it! Prep time: 20 minutes Inactive prep time: 30 minutes to 12 hours Serving size: 4 mains Ingredients: Raw Pad Thai Sauce: Directions: Are you a fan of Pad Thai? Raw Pad Thai.
Raw Blueberry Cheesecake (vegan, gluten free, paleo) by JesseLWellness. I love making raw cheesecakes in the summer and this Raw Blueberry Cheesecake is one of my favorites. It is made with a chewy gluten free date and pecan base that is topped with creamy vegan blueberry cashew cream cheese that tastes just like the real thing. It gets all of its sweetness from the dates, blueberries and a pinch of stevia making it sugar free and bursting with fiber and antioxidants. Blueberries Believe it or not I didn’t like blueberries for the longest time, I was a strawberry girl through and through. I’m not sure when the change happened but now I have been known to eat a half pint of blueberries in one sitting! Blueberries are jam packed with phytonutrients that act as both an anti-inflammatory and antioxidant.
Antioxidants are essential to neutralizing cancer causing free radicals and reversing the effects of sun damage. I love making Raw Blueberry Cheesecake because it is so quick and easy to make. (Vegan, Gluten Free, Paleo) Prep time: 20 minutes Ingredients: Prep time. Iced Dandelion Vanilla Latte (sugar free, caffeine free) Iced Dandelion Vanilla Latte is a refreshing drink that is a detoxifying zero sugar alternative to iced coffee. It is made with roasted dandelion root tea which gives it a rich and full-bodied flavor with hints of caramel. Iced Dandelion Vanilla Latte is sweetened with stevia and flavored with a little bit of vanilla, a splash of organic soy milk and a sprinkle of cinnamon. Health Benefits of Dandelions Yes, those pesky weeds you find all over your lawn are actually bursting with nutrients! Dandelion greens are an excellent source of beta-carotene, vitamin C, fiber, potassium, iron, calcium, magnesium, zinc and phosphorus among other things.
The roots are equally as beneficial and can help improve digestion, relieve constipation and soothe an upset stomach. Dandelions are also a liver tonic that detoxify the liver and ease congestion in the liver. Caffeine stimulates the adrenals which can cause adrenal fatigue. (sugar free, caffeine free, vegan, paleo, gluten free) Prep time: 5 minutes. Lemony Lentil & Kale Rice Bowl. Raw Not-Tuna Wraps | Earth's DoorEarth's Door. These tasty raw not-tuna balls are excellent either in lettuce wraps, rice paper rolls, or used as a sandwich spread. I first learnt a similar recipe at one of the first raw food workshops I ever attended several years ago (Raw Living Foods). Below is one version of Raw Not-Tuna for you. I have a few other variations that I like to use and will share these with you in the coming weeks.
Ingredients for Raw Not-Tuna Balls: ½ cup raw organic Pumpkin Seeds (2 hours prep required, details below) ½ cup raw organic Sunflower Seeds (2 hours prep required, details below) ¼ cup roughly chopped Celery 1 roughly chopped medium-sized Carrot 1 chopped medium-sized Red Onion Handful fresh Parsley leaves Handful fresh Coriander leaves 3 Tblsp Lemon Juice (freshly squeezed) ½ Tblsp Kelp Powder 1 tsp Dulse Flakes Salt and Pepper to taste You can also set aside some filtered water to add if needed to make mixture easier to handle.
Method: Rinse and drain and set aside. Roll into balls. Ingredients for Wraps: Mocha Torte | Earth's DoorEarth's Door. It’s Raw. It’s yummo. It’s Mocha Torte. We spent the day today at Tall Oak Farm – a privately run animal sanctuary in the Gippsland area of Victoria. Tall Oak Farm is run by Mandii and Josh. Mandii assures us that the torte was easy to make and did not take long either. *Equipment you will need is a blender/food processor and a cake tin to press the torte in to. “My name is Mandii, I am 27, and I live by Socrates quote ‘let food be thy medicine’! This being said, I eat a completely plant based diet consisting mostly of raw whole foods. My journey began at the age of 15 when I transferred myself over to a vegetarian diet.
At the age of 18 I started to eat a completely plant based diet. Only a few years later at the age of 24 I was extremely ill almost every other day and later learned that I had intolerance to wheat and gluten products! I love everything about my lifestyle and diet and never feel like I’m ‘missing out’ on anything!” How To Spiralize Vegetables (Without A Spiralizer!) + 2 Veggie “Pasta” Dishes. I’m sure many of you are familiar with spiralizer machines – famous for turning vegetables like zucchini into spiraled, curly, pasta-like strands.
I first had zucchini “pasta” a few years ago at a raw food restaurant and I couldn’t get over how similar it was to regular pasta noodles. A spiralizer machine has always been in the back of my mind since then! I found myself at Kitchen Stuff Plus last week and asked a sales person if they sold spiralizer machines. “No, I’m sorry we don’t, but we do sell julienne peelers.” Julienne peeler?? How did I not know about this amazing invention? Meet my new Zyliss Julienne Peeler: As soon as I got home I made a huge bowl of pasta-like veggies using a green zucchini, yellow zucchini, and a large carrot. To make it, grab zucchini or carrots and peel away like you would a normal peeler. I was quite impressed with how thin it cut the strands! I’m sure using julienne peelers for this purpose is old news to many of you, but it’s new, exciting news to me.
The Cornish Seaweed Company – Recipes. Kombu (a member of the Kelp family) is probably most well known for the unique effect it has on the taste buds, that which the Japanese call Umami and what we know in the west as our fifth flavour or simply savoury. Kombu is a very versatile sea green (brown!) Which adds vitamins and minerals to any dish. It is used to make broths and serves as a base ingredient in stocks (such as dashi for miso soup). It has a special use for cooking dried beans or pulses. Add a 20 cm strip of Kombu to 1L stock, then simmer for at least 1hr depending on strength or flavour desired.
Oh, and don’t forget to try Kelp Crisps. Sea spaghetti has been used for centuries all over the world in coastal communities to act as both a rich carrier of vital nutrients and to bring its unique shape, texture and gently sweet flavour to the plate. It can be eaten raw (soaked), boiled, fried, deep-fried or steamed. Boiling time varies on the level of tenderness. Happy exploring! No-Meat-Athlete-Cheat-Sheet1.jpg 597×3,584 pixels. Finding Vegan. Viva Vegan Salad Recipes. Best Healthy Eating Guide. How to Make Almond Milk at Home Cooking Lessons from The Kitchn. I have peer pressure to thank for my newfound love of homemade almond milk. Two of my friends have been making it for months, and I've been regularly treated to their exclamation-filled exchanges about its incredible creaminess, mellow milky flavor, and all-around superiority over store-bought.
I finally got to try a glass for myself a few weeks ago, and in this case, peer pressure definitely wins. This stuff is good. Really good. And once they showed me how easy it is to make for myself, I may never drink store-bought again. Homemade Almond Milk: Watch the Video Error loading player: No playable sources found Error: Error loading playlist: No playable sources found Making almond milk is actually an incredibly old process. The process essentially involves soaking almonds in water overnight or for up to two days — the longer you soak the almonds, the creamier the milk will be. Real, fresh, very tasty almond milk. Start with a ratio of 1 cup almonds to 2 cups water when making almond milk. Vegetarians-and-Vegans-Outtakes.pdf. Vegan Cream of Broccoli Soup. This is the soup I suggest you eat this weekend after you devour three doughnuts at breakfast, and before you eat tacos and french fries for dinner. It has broccoli and raw cashews in it. It’s the picture of health.
Nevermind how much butter I put on that bread. Let’s focus on our health. Health after doughnuts and before tacos and fries. This soup is gorgeously healthy. When raw cashews are soaked in water and blended with soupy ingredients, the nuts simulate cream. The lemon adds some bright inspiration. Oh! Proof: Broccoli Arugula Soup Ginger and Lentil Soup Curried Sweet Potato Soup Vegan Cream of Mushroom Soup Vegan Cream of Broccoli Soup adapted from The 3-Day Cleanse Print this Recipe! 1 1/2 cups raw cashews, soaked in water for 1 hour then drained 1 small onion, diced 2 cloves garlic, minced 1 tablespoon olive oil 2 heads of broccoli, chopped into bite-size florets 1/8 teaspoon fresh ground nutmeg 1 teaspoon cumin 1 teaspoon salt 1/4 teaspoon ground mustard seeds 3 teaspoons fresh lemon juice. Food - Vegan recipes and information. Let Food Be Your Medicine. ‘Tis the season once again, cold and flu season that is. Drastic changes in the weather, being closed up indoors, and generally feeling rundown can all lead to a serious case of the sniffles.
If you run the other way when you see someone sneeze, or hide out when you hear a cough- it’s time to arm your body against cold and flu bugs from the inside out. Don’t give the flu a fighting chance by powering up with immune boosting foods. Even though it seems most people get sick during the fall and winter months, Mother Nature is (like always) one step ahead of us. Most of the beautiful produce in season this time of year also happens to provide great sources of immune boosting nutrients. Research has found that a few key nutrients play a critical role in immune system function and boost the body’s natural bug-fighting mechanisms. It’s always best to get your nutrients from food and lucky for us, that can be deliciously done. Resources: 1 Semba R.D. 2 Hemila H. 3 Morley JE. 4 Peretz A, et al.
Chickpea “Noodle” Soup. Back Issues for Vegan Bytes. Healthy Recipes For Healthy Eating. Healthy recipes are at the heart of living a healthy lifestyle. Having a plan and sticking to it are much easier when you have the food you need to succeed. Below, we will feature several recipes from our own files and from several different sources that fit with the philosophy of what eating a healthy diet means. These are hand picked recipes that we eat all the time. Nothing on this list hasn't met opur approval. If you always remember to "eat the most nutrient dense foods possible" you will never go wrong. We hope you and your family enjoy these raw or near raw delicious recipes. Breakfast Recipes Healthy Breakfast Recipes Enjoy this Healthy Breakfast Pudding and Apple Sauce Delight. Healthy Breakfast Idea Looking for healthy breakfast ideas that are easy, delicious and nutritious? How To Make Perfect Oatmeal It's not about what you put on th eoatmeal that makes it perfect, it's all about how you cook it.
Desserts: Lemon Bars Recipe A raw twist on an old favorite. Dressings: Drinks: Salads: Apple, Cinnamon & Oatmeal. Prep Time: 5 Minutes | Total Time: 5 Minutes An apple pie smoothie that can’t be beat! Who says delicious can’t also be healthy? This fall snack proves it! When I think of fall I get a whirlwind of memories: blankets, tea, cinnamon, apple crumble, and warm hiking boots. This balanced apple smoothie is a great way to add a bit of nostalgia to your day while also getting a tasty protein boost. Incorporate this shake in as a mid-morning or afternoon snack for a great way to add needed energy to your day.
Ingredients: 3 Tbsp of Gluten-Free Oatmeal (Red Mill)2 Tbsp of almond butter1 apple, chopped¼ tsp of nutmeg1 ½ tsp of cinnamon½ cup ice1 cup almond milk or coconut milk (beverage, not canned)½ — 1 scoop of Vega Sport Performance Protein Vanilla Preparation Add all ingredients to blender.Blend until smooth.Enjoy! Megan Wollenberg, Vega Product Educator Megan Wollenberg is the ultimate foodie. Black Bean Hummus Recipe. What to Eat After a Workout. Top 5 Reasons to Drink Lemon Water. Pumpkin Pudding Parfait. 57 Health Benefits of Going Vegan | Nursing Schools : LPN RN BSN MSN : Online Nursing Degree. Vegan Diet Infographic. Iron in the Vegan Diet. Vegan Society Recipes.
IVU - Vegan Recipes Around the World. A Vegan's Guide to Good Nutrition. Post Punk Kitchen recipes. Choosing Raw recipes. Vegan 101. Veg web recipes. Recipes - Juices - Dr Juice. High Performance Vegan Athlete.