Going Veg
Upcoming EVENt
Attention:
No July Monthly Gathering!
Because of the Independence Day holiday, there will not be the usual first-Monday presentation on 7/7/08.
No Meeting!
Have a great holiday!!
Upcoming EVENt
The Vegan Lifestyle --- It's For Real!
Dr. John Gobble,
DrPh, MPH, RD, LD, CHES
Monday, 6/2/08, 7p, McNail-Riley House, 601 W. 13th (at Jefferson), Eugene FREE - Map
Edu-Stat
Consumer Reports compared 525 chickens with many samples from 27 brands. 83% of the chickens were contaminated with salmonella and campylobacter. ('06)
Veg Wisdom
Never does nature say one thing and wisdom another. - Juvenal (60-130 AD)
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If you have men who will exclude any of God’s creatures from the shelter of compassion and pity, you will have men who will deal likewise with their fellow men. - St. Francis of Assisi
Going Veg > How to Go Veg > What to Eat
What to Eat
Veganism is not a diet of deprivation. (Those who would like you to think it is, simply have a vested interest in keeping you sick and/or fat.) Actually, veganism is a diet, and lifestyle, of great abundance!
If you want to get a bigger nutritional bang for your caloric buck, remember:
- to try to eat food as close to its original, natural state as possible. (That is what is meant by the term "whole food"---the food is whole: in its original state and unprocessed.)
- to eat about 65-75% of your food raw (uncooked).
- Organic is best
- Local buying is strongly favored
- to think High-Fiber, Low Fat
- Eat with Peace of Mind and Gratitude
With that in mind, here is a partial list of some glorious and nutritious whole foods!
adzuki beans---all and any beans---all berries---almonds (best) ---any whole grains---apples---asian pears---asparagus---avocadoes---bananas---bell peppers---black beans---blackberries---blueberries---bok choy---brazil nuts---broccoli---brussel prouts---cantelopes---carrots---casabas---cashews---cauliflower---celery---celery seeds---chile peppers---corn---cranberries---cucumbers---dates---eggplant---endive---figs---filberts---flax seeds---garbanzo beans---garlic---grapefruit---grapes---green beans---green cabbage---honeydews---hot peppers---jalapeno peppers---kale---kale---kamut---kidney beans---kiwi---lemons---lentils---lettuce---limes---macadamias---mangoes---mesclun mix---mung beans---navy beans---nectarines---oats---onions---oranges---papayas---parsley---peaches---peanuts---pears---peas---pecans---persimmons---pineapples---pinto beans---pistachios---poblano peppers---pomegranates---poppy seeds---potatoes---pumpkin seeds---quince---radicchio---red beans---red cabbage---rice---scallions---serrano peppers---sesame seeds---snap peas---soybeans---spelt---spinach---spinach---sprouts---squash---star fruit---strawberries---string beans---sunflower seeds---sweet potatoes---swiss chard---tomatoes---walnuts---water chestnuts---watermelon---wheat---yams---zucchini
If you were to design a salad of your choice with the above ingredients, there are enough items listed, that you would never have to have the same salad twice!
Combine those foods with this partial list of vegan foods which, although processed and no longer "whole", still have redeeming nutritional value:
tofu---tempeh---tvp (texturized vegetable protein)---seitan---whole wheat pastas, whole wheat breads, pita breads, tortillas and wraps---soups---vegetable stirfries---stews---deli-slices, soy dogs, soy sausages---veggie burgers---baked beans---roasted garlic potatoes---coucous---tofu pate---hummus---salsa---whole grain cereals with rice or soy or oat or almond milk---nut butters---apple sauce---natural fruit jams.
There are tons of packaged vegan snacks which can be enjoyed in moderation. A food can be vegan, but still be swimming in fats, sodium, sugar and other junk. Be wary of those who tout packaged, processed foods. It's not the healthful choice---for a vegan or for anyone else for that matter. Read ingredients labels, and try to buy snacks that have as few ingredients as possible.
pretzels---potato chips (or make your own!)---crackers---vegan puddings, cakes, pies, cookies, or box mixes for same---air-popped popcorn---soy ice cream---corn chips.
The lists are endless, as you will soon discover, when you venture into Veganland. As we said, it's abundance, not deprivation, we're talking about here. Not only will the transition be painless for you, it also means less pain for the animals and the earth.
Though tempting, it's best to not live on snacks, and keep in mind that the best and most important part of each meal is that which is fresh, live and prepared by your own hands.
Check our Recipes section for numerous excellent combinations of all the above foods whipped into the tastiest dishes you can imagine. You'll wonder why you didn't enjoy Vegan sooner!
Also see this handy Vegan Food Guide.
Sample Plate
from the Sept '07 Appreciation Potluck
Vegan Diets in a Nutshell
What is a Vegan?
Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, and cosmetics and soaps derived from animal products.
Why Veganism?
People choose to be vegan for health, environmental, and/or ethical reasons. For example, some vegans feel that one promotes the meat industry by consuming eggs and dairy products. That is, once dairy cows or egg laying chickens are too old to be productive, they are often sold as meat. Some people avoid these items because of conditions associated with their production.
Many vegans chose this lifestyle in order to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others.
Common Vegan Foods
Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili...
Vegans Also Eat
Tofu lasagna, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn chowder, soy yogurt, rice pudding, fava beans, banana muffins, spinach pies, oat nut burgers, seitan, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, falafel...
When Eating Out Try These Foods
Pizza without cheese, Chinese moo shu vegetables, Indian curries and dahl, eggplant dishes without the cheese, bean tacos without the lard and cheese (available from Taco Bell and other Mexican restaurants), Middle Eastern hummus and tabouli, Ethiopian injera (flat bread) and lentil stew, Thai vegetable curries...
Egg and Dairy Replacers
AS A BINDER SUBSTITUTE FOR EACH EGG:
- 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe
- 1 small banana, mashed
- 1/4 cup applesauce
- 2 tablespoons cornstarch or arrowroot starch
- Ener-G Egg Replacer or another commercial mix found in health food stores.
DAIRY SUBSTITUTES:
Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
Buttermilk can be replaced with soured soy or rice milk. For each cup of buttermilk, use 1 cup of soy milk plus 1 tablespoon of vinegar.
Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
Several brands of nondairy cream cheese are available in supermarkets and kosher stores.
Vegan Nutrition
The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.
Protein
It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.
Sources of Protein
Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, and kale.
For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male:
- 1 cup oatmeal, 1 cup soy milk,
- 2 slices whole wheat bread, 1 bagel,
- 2 Tablespoons peanut butter,
- 1 cup vegetarian baked beans,
- 5 ounces tofu, 2 Tablespoons almonds,
- 1 cup broccoli and 1 cup brown rice
Fat
Vegan diets are free of cholesterol and are generally low in saturated fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.
Vitamin D
Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur. Food sources of vitamin D included vitamin D-fortified orange juice and vitamin D-fortified soy milk and rice milk.
Calcium
Calcium, needed for strong bones, is found in dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, and many other foods commonly eaten by vegans. Although lower animal protein intake may reduce calcium losses, there is currently not enough evidence to suggest that vegan have lower calcium needs. Vegans should eat foods that are high in calcium and/or use a calcium supplement.
Calcium Content of Selected Foods
Soy or rice milk, commercial, calcium-fortified, plain - 8 oz. 200-300 mg
Collard greens - 1 cup 357 mg
Blackstrap molasses - 2 TB 400 mg
Tofu, processed with calcium sulfate - 4 oz. 200-330 mg
Calcium-fortified orange juice - 8 oz. 300 mg
Tofu, processed with nigari - 4 oz. 80-230 mg
Kale, cooked - 1 cup 179 mg
Tahini - 2 TB 128 mg
Almonds - 1/4 cup 89 mg
Other good sources of calcium include: okra, turnip greens, soybeans, tempeh, almond butter, broccoli, bok choy, and calcium-fortified soy yogurt.
The recommended intake for calcium for adults 19 through 50 years is 1000 milligrams/day.
Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption. Calcium is well absorbed from other dark green vegetables.
Zinc
Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in grains, legumes and nuts.
Iron
Dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
Sources of Iron
Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale...
Omega-3 Fatty Acids
In order to maximize production of DHA and EPA (omega-3 fatty acids), vegans should include good sources of alpha-linolenic acid in their diet such as flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts.
Vitamin B12
The requirement for vitamin B12 is very low but it is an essential nutrient. It is especially important for pregnant and lactating women, infants, and children to have reliable sources of vitamin B12 in their diets. Non-animal sources include cereals, soy milk, rice milk, and meat analogues that have been fortified with vitamin B12. Also, around two teaspoons of Red Star nutritional yeast T6635, often labeled as Vegetarian Support Formula, supplies the adult RDA.
Read labels carefully or contact companies since fortification levels can change. Vitamin B12 supplements are another option. There are supplements which do not contain animal products. Claims of a high vitamin B12 content in fermented soyfoods (miso and tempeh) and for sea vegetables and spirulina are unfounded. Unless fortified, no plant food contains significant amounts of active vitamin B12.
Copyrighted by The Vegetarian Resource Group 2006
Box 1463, Baltimore, MD 21203
410-366-8343
www.vrg.org