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veganandvegetarianlife · 8 months

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Getting the Right Vegetarian and Vegan Nutrition

Vegetarian diets are a healthy alternative to the diets consumed by non-vegetarians with their high amounts of saturated fat and cholesterol. However, animal sources of food have certain nutrients that are either not found in a viable form in plants or are not present at all.

Meat has gotten, to some extent, an undeserved reputation over the years. It’s true that the consumption of processed red meat has been linked to heart disease, but then the same could be argued for any processed food including that which is made from white flour and to which sugar is added.

A balanced diet normally includes some form of animal products as prescribed by the Food Pyramid created by the FDA. A balanced diet is one in which all the nutrients needed to keep the body functioning properly are met by a diverse and varied diet.

It is important to understand that a vegetarian diet in in of itself is not a problem. It is very easy for the vegetarian or vegan to eat a balanced diet if appropriate substitutes are used; this fact has been confirmed by the American Diabetes Association and other experts. The problem occurs when vegetarians do not take the time to educate themselves as to the particular nutrients at risk for deficiency, namely those that come from meat and dairy, and how to include proper substitutions for such foods. Here are some of the nutrients at risk for deficiency in the vegetarian diet, and the best plant sources of them.

Protein

Protein is considered the building block of life. Skin, hair, bones, and muscles all need this vital nutrient to do their jobs and to remain strong and healthy. When protein is broken down in the body, it turns into amino acids, which assist with cell growth and cell repair.

Some amino acids, known as essential amino acids, cannot be manufactured by the body they can only be obtained from food. Athletes and children are particularly at risk, since they need a higher level of protein than adults do.

Complete proteins are those that contain all essential amino acids, and are typically found in meat, eggs, and fish. There are several vegan choices. Combining certain foods in meals also creates complete proteins. One such combination is rice and beans.

While meat and eggs are considered some of the highest quality sources of protein, vegans, and vegetarian have available to them a wide variety of plant-based proteins.

Protein Sources

For vegetarians who eat dairy: milk, Greek yogurt, eggs, cheese.

Complete Vegan Proteins

Chia: 4 grams per 2 tablespoon serving.

Soy: 10 grams per ½ cup serving (the firmer the tofu the higher the protein content), 15 grams per ½ cup serving (tempeh), 15 grams per ½ cup serving (natto).

Soybeans: 68 grams per cup.

Mycoprotein (Quorn): 13 grams per ½ cup serving.

Ezekiel Bread (sprouted grain bread): 8 grams per 2 slice serving.

Seitan: 21 grams per 1/3 cup serving.

Quinoa: 8 grams per 1 cup serving, cooked.

Buckwheat: 6 grams per 1 cup serving, cooked.

Hemp seed: 10 grams per 2 tablespoon serving.

Combinations To Yield Complete Vegan Proteins

Hummus and Pita: 7 grams per 1 whole-wheat pita with 2 tablespoons of hummus.

Spirulina with Grains or Nuts: 4 grams per 1 tablespoon.

Peanut Butter Sandwich: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter .

Rice and Beans: 7 grams per 1 cup serving.

Other Protein Sources

Beans: navy beans, pinto beans, winged beans, black beans, and others are great protein sources. Chickpeas, lentils, black-eyed peas, and garbanzo beans are too.

Nuts And Nut Butters.

Seeds: chia seeds, sunflower seeds, sesame seeds, poppy seeds, pumpkin/squash seeds, hemp, and flaxseeds.

Vegetables: soybean sprouts, lentil sprouts, green peas, corn, sun-dried tomatoes, spinach, kale, bok choy, broccoli, cowpeas, lima beans, Brussel sprouts, mushrooms, artichokes and potatoes.

Fruits: dried apricots, peaches, avocadoes, guava, prunes, dried Zante currants, dried figs, raisins, dates, and passion fruit.

Whole grains: cereals, bread, whole grain pasta, quinoa, oat bran, wheat, buckwheat, couscous, brown rice, and many others.

Unsweetened cocoa powder.

Veggie burgers.

Soy protein prepared foods, such as veggie hot dogs.

Examples Of Vegan Protein Substitutes

Swap bacon and sausage at breakfast for Tofurkey, and soy sausages.

Swap burgers for veggie burgers, there are many to choose from including those made from soybeans, vegetables, and/or rice.

Use tofu, tempeh, and seitan in soups, and stews to boost protein.

Make burgers and meatballs for pasta out of beans, tempeh, lentils, and chickpeas.

Omega-3 Fatty Acids

Omega-3s are a part of a group of polyunsaturated fats, which are vital for health. ALA (alpha-linolenic acid) is an omega-3 that the body cannot manufacture on its own, it is obtained from various foods, both animal and plant varieties.

Other omega-3s like DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are the results of our bodies transforming ALA.

Omega-3s are beneficial to the body in several ways:

They are good for the heart as they lower cholesterol levels, reduce abnormal heartbeats, and lower blood pressure.

Studies have shown that they may be good for mental health, including memory, learning, and protection against depression and age related problems caused by dementia.

They support arthritis relief by reducing inflammation in the body.

They are also good for skin health.

The problem with the vegetarian diet and, particularly the vegan diet is that most plant foods only contain ALA. DHA isn’t present in most land plants, except for fermented soy products. Even though DHA and EPA are converted from ALA in the body, there is doubt that humans can get sufficient amounts by this method and so therefore need to consume these nutrients directly from food.

Flaxseed is a great source of ALAs but only animal sources, especially fish, contain EPA and DHA.

Our body’s absorption of Omega-3s is affected by Omega-6s, which are found in higher quantities in plant foods. Too much Omega-3s can reduce the amount of EPAs and DHAs converted from ALAs.

Recommended Intake

Adults need between 1.1 and 1.6 grams of omega-3 fatty acids each day. The vegan diet is most at risk of not getting sufficient quantities of this nutrient, though supplements are available. It is best to get as much Omega-3s from food as possible.

Vegan Omega 3-Fatty Acids

Flax seeds

Soy products like tofu

Soybeans

Navy beans, and kidney beans and mung beans

Leafy greens: romaine, arugula, spinach and purslane (an edible weed)

Walnuts and pecans

Wild rice

Edamame

Vegetable oils: corn oil and sunflower oil

Plant oils: flaxseed oil, linseed oil, canola oil, soybean oil, wheat germ oil and walnut oil

All cabbages

Cauliflower, broccoli, bok choy and Brussels sprouts

Winter squash

Vitamin B12

B12 is an important vitamin and while it does occur in plant foods, it is not useable by humans from these sources. Vitamin B12 does many things for the human body, for example the production of DNA and red blood cells, just to name two.

Typically, the only usable forms found naturally in food come from animal products, such as meat, milk, cheese, and eggs. This means that vegans and vegetarians who do not eat eggs or dairy will risk deficiency of this important nutrient.

B12 Deficiency Can Cause:

Rapid heartbeat and breathing

Pale skin

Sore tongue

Easy bruising or bleeding

Stomach upset

Weight loss

Diarrhoea or constipation

Cognitive decline and dementia

Megaloblastic anaemia

Nerve problems

Fatigue and weakness

Some people absorb this vitamin better than others who may need to take additional amounts, and older people are particularly susceptible to this deficiency.

Vegan Sources Of B12

Fortified non-dairy milks

Fortified breakfast cereals

Fortified nutritional yeast

Supplements are also available, consult with a physician before starting use.

Calcium and Vitamin D

Calcium is another nutrient that may be deficient in the vegetarian diet. Dairy foods are the most common sources of calcium. Calcium is contained in plant foods as well, but the presence of oxalic and phytic acids in many calcium rich plant foods, prevents the full absorption of calcium.

Calcium is vital for bone health, especially in growing children, athletes and the aged. Vegans and vegetarians who do not include dairy in their diets are most at risk for deficiency.

Symptoms Of Calcium Deficiency Include:

Increased cramping during PMS

Weaker bones which results in an increased risks for fractures

Fingernails that easily break

Dry skin

Yellow teeth

Muscle cramping at nights particularly in the legs

Prolonged deficiency can result in a condition known as Osteoporosis, a progressive bone disease characterized by decreasing bone mass and density that leads to an increased risk of fracture.

Vegan Calcium Sources

Milk, yogurt, and cheese are traditional sources of calcium; vegans and vegetarians who eliminate dairy can consume these calcium-rich foods to be sure and get enough of this vital mineral.

Fortified orange juice

Almonds

Edamame

Artichoke, kale, broccoli, bok choy, okra and collard greens

Tofu

Blackberries

Soymilk

Beans

Soy beans

Plant foods containing oxalic acids or phytic acids also reduce calcium absorption. Supplementation and calcium-fortified foods will help.

Vitamin D

Vitamin D like calcium is necessary for good bone health and works in concert with calcium to help prevent Osteoporosis. It also helps in the absorption of calcium in the body and plays a role in cardiovascular health. Because it helps the absorption of calcium, it also helps prevent osteoporosis as well as other health problems.

Vitamin D Deficiency Can Cause:

Mild deficiency typically shows no symptoms, but severe deficiency can cause:

Bones to become weak and brittle, resulting in an increased risk of fractures

Balance problems due to muscle weakness

Vegan Vitamin D Sources

Fortified orange juice

Maitake mushrooms, chanterelle mushrooms (raw) and portabella mushrooms

Soy milk fortified with vitamin D

Almond milk fortified with vitamin D

Fortified soy yogurt

Fortified ready-to-eat cereals

Supplements

Lacto-Vegetarian Dairy Vitamin D Sources:

Milk

Yogurt

Eggs

Swiss cheese

You can easily increase your level of vitamin D by simply spending 10 or 15 minutes a day out in the sunlight.

In regions where exposure to the sun is limited and especially during seasons of the year when the days are shorter, supplementation of vitamin D maybe necessary.

Iron

Iron is necessary for good health. Iron produces haemoglobin, which assists red blood cells with the delivery of oxygen to all parts of the body. A deficiency of this mineral can lead to anaemia.

It comes in two forms:

Heme iron in animal foods

Non heme iron in plant foods

Heme iron is much better absorbed by the body that non-heme iron. Because of this, vegetarians tend to store less iron than non-vegetarians do. Vitamin C increases the absorption of this mineral. It also helps overcome the negative effects of the phytonutrients, including phytic acid, tannins, polyphenols, and oxalic acid that inhibit non-heme absorption.

Vegetarians can boost their iron intake by increasing their intake of vitamin C with citrus fruits, and coloured vegetables, like red and yellow bell peppers and tomatoes. Broccoli, strawberries, and red cabbage are also excellent sources of vitamin C.

Symptoms Of Iron Deficiency

Feelings of tiredness combined with irritability, weakness, and inability to focus due to loss of oxygen delivery to the tissues.

Headaches that result from swelling of the arteries in the brain that is not receiving ample oxygen can also occur.

Cravings for ice by women are sometimes experienced.

Anxiety triggered by lack of oxygen to the nervous system.

Hair loss occurs in cases of extreme anaemia, since the body is now reserving oxygen for more important functions.

Shortness of breath can occur due to low oxygen levels, so that normal exercise or slight exertion that was easily managed before now causes breathlessness.

Vegetarians and vegans are at a great risk for iron deficiency since much of the human diet derives this nutrient from red meat. Those who follow a plant based need to take care and include plant sources of iron or use a supplement as necessary.

Vegan Sources Of Iron

Dried fruit, broccoli, soybeans, and legumes are all great sources of iron. Supplements are available.

Zinc

Zinc is a mineral that contributes to immune system health. The typical diet obtains this mineral from shellfish, cheese, and red meat.

Zinc Deficiency Can Cause:

A weak immune system.

Wounds that are slow to heal.

A loss of appetite.

Hair loss.

Dermatitis.

Phytates found in some plant foods can impair the absorption of zinc increasing the need for the mineral in vegans. There are ways of maximizing the absorption of this mineral by the strict vegetarian or vegan, they include:

Preparing grains by soaking before cooking.

Consuming sprouted legumes.

Eating fermented foods.

Consuming toasted nuts and seeds.

Vegan Zinc Sources:

For those who include dairy, cheese is a good source of zinc.

Whole grains.

Beans.

Mushrooms.

Nuts.

Soy products.

Wheat germ.

Supplements .

Bottom Line

A vegetarian diet can be very healthy when those nutrients at risk for deficiency are addressed and proper vegan sources are added. The vegan needs to be even more watchful than other types of vegetarians, since they follow the most restrictive type of diet.

Consulting with a dietitian can help with planning a well-balanced plant diet that will ensure the inclusion of all the vital nutrients the body needs and address any possible need for supplements.

Photo by Maddi Bazzocco on Unsplash

#vegetarian #vegan #nutrition

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tastebotanical · 4 years

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Dukkah Recipe

Easy Dukkah Recipe

This easy Dukkah recipe produces a nutty, roasted spice mix which can be used to add flavour and texture to all kinds of dishes. It is also a really good way to increase your intake of nuts and seeds which are packed full of nutrients.

If you have read my blog before, you will know that I am a strong advocate for home-made versus shop-bought products. You can buy ready-made Dukkah in most supermarkets but, once you have tried making your own, I very much doubt that you will buy it. Nuts and spice are best fresh and there is really no comparison in terms of flavour.

I love the process of cooking as well as the end results. Standing by the stove and smelling the wonderful roasted nut and toasted seed flavours is very much part of the pleasure of making Dukkah. If you have ever been to North Africa, you can just close your eyes and be transported back!

What is Dukkah and how long does it last?

Dukkah is a traditional North African blend of nuts, seeds and spices. Once you have made it, you can keep it in an air-tight container for two weeks. It also freezes well. I tend to make a big batch, divide it into smaller amounts, and keep them in the freezer in small containers until I want to use them.

What are the uses for Dukkah?

Traditionally, Dukkah is eaten with fresh vegetables and bread which are dipped in oil and then dipped in the spice mix. However, there are lots of other ways that it can be used.

Use as a topping for dips such as hummus. (I use it on my Butternut Squash Hummus.)

Add to a sandwich to add crunch and flavour.

Sprinkle on the top of soup such as my Spiced Sweet Potato Soup.

Sprinkle on top of a salad.

Use as a coating for grilled or fried vegetables, fish or meat.

Eat handfuls as a snack when you get the munchies. (Yes, I do this, I’m afraid.)

What are the ingredients in Dukkah?

There are many different versions of Dukkah using a range of combinations of nuts and seeds. In fact, one of the great things about it is that you can change the ingredients to suit your own tastes. My Dukkah recipe is given on this page but you can change the proportions and the ingredients. However, there are a few basic guidelines.

Dukkah consists of a mixture of nuts and seeds which are dry roasted in order to bring out their flavour and to enhance their crispy texture.

You can use pretty much any kind of nut, or combination of nuts, but traditionally almonds, hazelnuts and walnuts are used.

Versions of Dukkah include a range of seeds and spices. Traditionally, it can include sunflower seeds, pumpkin and sesame seeds for crunch and coriander, fennel and cumin for flavour.

The nuts and seeds are processed or chopped rather than being left whole. You can either go for a finely chopped mixture or leave it more chunky. I blend the nuts and some of the seeds but leave the sunflower and pumpkin seeds intact as I like the coarser texture.

You can make Dukkah without any salt if you are trying to reduce your salt intake. This is the healthier option and it will still taste good. However, I choose to add salt to mine as I think it enhances the flavour.

1. Fry the walnuts, almonds and hazelnuts

2. Add the coriander, fennel and sesame seeds

3. When toasted, transfer to food processor

4. Process until you have a rough mixture

5. Toast the pumpkin and sunflower seeds

6. Combine all ingredients in large bowl and add cumin and salt

Easy Dukkah Recipe

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Dukkah Recipe

★★★★★ 5 from 4 reviews

Author: Tastebotanical

Prep Time: 4

Cook Time: 11

Total Time: 15 minutes

Category: Spices

Cuisine: North African

Description

This home-made Dukkah Recipe is packed full of the taste of toasted nuts, seeds and spices. Use it to add flavour to soups, dips, salads and sandwiches.

Scale 1x2x3x

Ingredients

50 g walnut halves or pieces

50 g almonds

50 g hazelnuts

2 tablespoons coriander seeds

2 tablespoons fennel seeds

3 tablespoons sesame seeds

50 g pumpkin seeds

50 g sunflower seeds

2 teaspoons ground cumin

1 teaspoon salt (optional)

Instructions

Put the walnuts, almonds and hazelnuts in a large frying pan. Heat gently for around five minutes, stirring regularly, until the nuts are starting to go brown.

Add the coriander seeds, fennel seeds and sesame seeds to the pan and continue to heat gently until the seeds are also starting to brown.

Remove the mixture of toasted nuts and seeds from the pan and roughly chop using a food processor. Do not over-process as you want a rough mixture rather than a fine powder. Put the processed mixture into a large bowl.

Using the same frying pan, heat the pumpkin seeds and sunflower seeds for three minutes until they are lightly toasted. They will begin to go shiny and “pop” when they are done.

Add the toasted pumpkin and sunflower seeds to the bowl. Add the cumin. Add salt if you wish to do so. I generally add it to my dukkah but, if you are trying to be ultra-healthy, you can leave it out. Mix to combine.

Notes

You need to watch the nuts and seeds while they are toasting to make sure that they don’t burn. Stirring regularly helps prevent this too.

Dukkah will keep for two weeks in an airtight container. It also freezes well.

Keywords: dukkah, spice, nuts

Did you make this recipe?

Tag @tastebotanical on Instagram and hashtag it #tastebotanical

This recipe has been shared on #CookBlogShare with Cooking with My Kids and #FiestaFriday with Fiesta Friday and Mollie@FrugalHausfrau

Loved this recipe? You may also like the following recipes. Or checkout the Recipe Index.

Spiced Sweet Potato Soup

Spiced Nuts

Butternut Squash Hummus

#dukkah #Moroccan

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thecontinentalkitchen · 4 years

Text

Diet for memory and concentration

Memory and concentration problems can occur at any age and manifest themselves in different ways: learning difficulties, memory lapses, reduced concentration, etc. Nutrition can play a significant role in maintaining and even improving these functions. The memory and concentration diet aims to ensure an optimal supply of nutrients involved in the functioning of the brain, in order to ensure its good performance throughout the day.

The essential points of the special memory and concentration regime:

Distribute carbohydrate intake throughout the day

Increase consumption of Omega-3

Ensure a good supply of vitamins and minerals

Maintain good hydration

Following a Mediterranean diet

Diet and food benefits for memory and focus

The special memory and concentration diet has many benefits, it allows you to:

Maintain and improve cognitive functions

Ensure an adequate supply of nutrients involved in the functioning of the brain

Improve memory and concentration throughout the day

Alleviate memory and concentration problems

Achieve and maintain a healthy weight

More than 40 nutrients are involved in the functioning of the brain. In this fact sheet, we will talk about the dietary measures to put in place in order to improve our memory and concentration and maintain our energy throughout the day.

Concentration: dietary recommendations for a better meal

This sheet is intended to provide you with the dietary recommendations to follow in order to improve your memory and concentration. Via food, it is also possible to maintain a good level of energy throughout the day. For this, the diet for concentration and memory must provide all the nutrients that the brain needs to function at full speed.

What foods for memory and concentration?

Foods good for memory and focus are nutrient-rich foods that are poor in lipids and poor quality sugars. More generally, it is recommended to follow a Mediterranean type diet rich in omega-3, lean proteins and vitamins to improve cognitive abilities. For a constant energy level, carbohydrates must be distributed throughout the day.

Mediterranean type diet

The Mediterranean diet would delay cognitive decline in the elderly and could protect people with mild cognitive impairment from Alzheimer's disease.

The basic principles of the Mediterranean diet are:

Lots of whole grain products, fish, fruit and vegetables, garlic, onion, spices and herbs

Use of olive oil as the main fatty substance

Daily consumption of legumes, nuts and seeds, yogurt and cheese

Average consumption of chicken, eggs and sweet foods

Very little red meat

Reasonable daily calorie intake (1,800 to 2,500 calories per day)

Full breakfast

Studies clearly show that eating a full breakfast improves academic performance and reduces memory and concentration problems before noon. These effects are all the more marked if the breakfast is rich in carbohydrates. In fact, after breakfast, an optimal glucose level promotes intellectual performance. Skipping breakfast is clearly associated with student fatigue. To reach and keep the desired blood glucose level, it is recommended to favor foods that naturally contain carbohydrates and that are rich in fiber, but to reduce those rich in added sugars. It is also important to eat a little protein at breakfast and to reduce very fatty or not very nutritious foods.

Example of a brain-friendly breakfast:

1 fruit

1 slice of wholemeal bread with almond puree

Tea

Studies show that parents' eating habits influence those of their children. We must therefore lead by example if we want children to adopt a healthy behavior, particularly at breakfast.

Omega 3

Most of our brain is made up of fat. Myelin contains 70% lipids. This sheath surrounds the nerve cells that are neurons, among other things to protect them and promote the creation of new connections (synapses) between them. That's why we associate good fats with a healthy brain. Indeed, more and more studies establish a link between a high consumption of vegetable fats (olive oil, seeds or nuts) and marine omega-3, and a reduction in cognitive decline in the elderly . A diet low in omega-3 could weaken the structure and composition of the membranes of neurons, thereby affecting brain chemistry. Otherwise,

Sources of fat good for memory and concentration are:

Salmon

Trout

Mackerel

Herring

Sardines

Tuna

Linseed oil

Colza oil

Nut oil

Oilseeds

Olive oil

Pumpkin, flax and chia seeds

Lawyer

The Bleu-Blanc-Coeur label offers products naturally rich in Omega-3: eggs, ham, etc.

Fruits and vegetables

The antioxidants in fruits and vegetables are said to have a beneficial effect on the brain. The richest antioxidant fruit is blueberries, followed by cranberries, blackberries, raspberries and strawberries. Studies with laboratory animals have shown that eating blueberries can help slow memory loss and even reverse the process. So there is a lot of hope in the antioxidants found in blueberries and other berries to protect our brain faculties.

The aging of the brain is partly due to the oxidation of neurons, caused by free radicals. Evidence is mounting for leafy green vegetables and those of the cruciferous family.

Group B vitamins

Among all the nutrients, the vitamins of group B - more particularly B1, B6, B9 and B12 - play a primordial role in the phenomenon of memorization. Slight deficiencies in these nutrients could affect cognitive performance. We know, among other things, that in people with Alzheimer's disease, there is a lack of acetylcholine. Indeed, this neurotransmitter is essential for the functions of memory and learning. Acetylcholine is made in part thanks to vitamin B1.

Here are some sources of B vitamins, to integrate into the special concentration and memory regimen

Iron

One of the roles of iron is to transport oxygen to the brain. It also contributes to the production of serotonin and dopamine. Serotonin regulates mood, appetite and sleep while dopamine has an effect on attention, organizational skills and movement control. Iron deficiency therefore harms intellectual performance. It affects women more than men. To find out if you have an iron deficiency, blood tests are necessary.

List of foods rich in iron good for concentration and memory:

Red meats

Offal

Molluscs

Green vegetables

Legumes

Breads and whole grains

Quinoa

Pumpkin seeds

Have snacks

Some studies suggest that eating a nutritious snack in the afternoon could improve mental performance.

For example, a snack made up of foods good for memory and focus would be:

Sugar-free compote with pumpkin seeds

2 slices of wholemeal bread and plain yogurt

Muesli with nuts and soy milk

1 fruit and 30g lean cheese

1 fruit and a handful of almonds

Vegetable juice and wholemeal bread sandwich with hummus

Concentration and water

Not being hydrated enough can affect concentration. Make sure you drink enough each day, which corresponds, on average, to 2 liters of water per day.

Please note, only water is essential. Fruit juices, sodas, milks, syrups, coffee and herbal teas should in no case replace the quality hydration provided by pure water.

Other recommended foods:

Low-fat dairy products

Antioxidants

Dietary fiber

Home cooking

What foods should be avoided for memory and focus?

Foods to avoid for memory and focus are foods that the brain does not need to function properly. The excess of carbohydrates, calories and bad fats can thus prevent it from functioning at full speed and affect our energy level throughout the day.

Lower calorie meal

Low calorie meals cause less drowsiness than high calorie meals. For a better functioning of the brain throughout the day, it is preferable to distribute its daily food intake in 3 meals and 1 or 2 snacks and to eat at relatively regular hours.

To reduce the calorie intake of main meals, you can:

Get into the habit of eating dessert (yogurt or fruit) later in the afternoon

Take only one main dish at the restaurant

Divide the usual amount of the meal by two, consume the rest later

For example, at midday, consume your sandwich with raw vegetables and fruit. Save the yogurt and the handful of oilseeds for a snack later in the afternoon.

Carbohydrates

For lunch, bet on a light meal. It should contain at least 1 serving of meat or substitute, but not more than 2 portions of bread and cereals. An excess of carbohydrates at noon causes a sedative effect, attributed to the increase in the production of serotonin. At noon, avoid sweet desserts, potatoes, couscous, white rice, instant noodles and corn.

Read more!

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jesseneufeld · 4 years

Text

With a little planning, vegan diets can be a healthful choice

Recently there has been much discussion and many questions about vegan diets. Are vegan diets — which exclude meat, poultry, seafood, eggs, and dairy — healthful? Do they provide complete nutrition? Should I try one? Will it help me lose weight?

Many people around the world eat plant-based diets for a variety of reasons, some because meat is not readily available or affordable, others because of religious convictions or concerns about animal welfare. Health has become another reason people are moving to plant-based diets. And research supports the idea that plant-based diets, including vegan diets, provide health benefits.

What does the science say?

A recent meta-analysis, published in JAMA Internal Medicine, looked at nine observational studies totaling over 300,000 participants to see how plant-based diets (both vegan and vegetarian) relate to type 2 diabetes risk. The study found that those most closely following plant-based diets (emphasizing foods like whole grains, legumes, nuts, vegetables, and fruits, while de-emphasizing or eliminating animal foods such as meat, dairy, and eggs) had a 23% lower risk of developing type 2 diabetes.

In a 2016 study published in the American Journal of Clinical Nutrition, researchers analyzed the diets of over 26,000 men for nearly eight years. They found that vegan diets were linked with a 35% lower risk of prostate cancer compared to non-vegetarian diets.

And an extensive review of the literature published in The Lancet in February 2019 showed that a mostly plant-based diet could prevent approximately 11 million deaths per year globally, and could sustainably produce enough food for the planet’s growing population without further damage to the environment.

Finally, a position paper from the Academy of Nutrition and Dietetics noted that appropriately planned vegetarian (including vegan) diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. It went on to say that these diets are appropriate for all life stages including pregnancy, lactation, infancy, childhood, adolescence, and older adulthood.

Careful planning is important for a vegan diet

While vegan diets can be healthy, you may have to do a little planning to balance a vegan plate and ensure you get enough protein, calcium, iron, and vitamin B12. Here are some foods and nutrients to pay special attention to.

Protein. A variety of vegan foods are rich in protein. They include soybean products (tofu, edamame, tempeh), seitan, lentils, beans or peas, nutritional yeast, spirulina, soy milk, cashew milk, nuts and seeds, nut and seed butters, veggie burgers, and meat alternatives.

Healthy fats. Healthy, vegan sources of fats include various oils (olive, canola, sunflower, safflower, soybean, and corn), nuts and seeds, avocado, flaxseeds, and chia seeds. It is important for vegans to eat foods containing alpha-linolenic acid, a type of fat that can be converted into essential omega-3 fats (DHA and EPA) in your body. The richest sources of alpha-linolenic acid are flaxseeds and flax oil, chia seeds, hempseed oil, walnuts or walnut oil, canola oil, and soybean oil. If you do not consume these items daily, consider consuming a flaxseed oil supplement.

Calcium. Without dairy, an unbalanced vegan diet can lack calcium. Aim for one to two cups per day of well-absorbed sources of calcium such as tofu, calcium-enriched fruit juice, cooked Chinese cabbage, turnip greens, mustard greens, collard greens, or fortified plant milks (soy, almond, cashew). If you fall short of the daily goal, you may need a calcium supplement.

Vitamin B12. There are only two reliable sources of vitamin B12 for vegans; fortified foods and supplements. Examples of B12-fortified foods include: fortified plant milks (soy, almond, cashew), meat alternatives, fortified cereals, and nutritional yeast. If you are not consuming about six micrograms per day, talk to your doctor about taking a vitamin B12 supplement.

Iodine. Vegans who do not consume key vegan sources of iodine, such as iodized salt or sea vegetables, may be at risk for iodine deficiency. Sea salt, kosher salt, and salty seasoning such as tamari are generally not iodized.

Round out your meals with a variety of vegetables, fruits, and whole grains.

Ideas for balanced vegan meals

Breakfast:

Quinoa porridge made with almond milk, almonds, and blueberries

Veggie “omelet” made with shredded tofu, soy cheese, chopped vegetables; 1 slice of whole grain toast

Refried pinto beans in a small whole-grain tortilla with tomatoes, onions, and fresh salsa

Lunch:

Vegan pizza made with whole-wheat crust, tomato slices, soy cheese, mushrooms, broccoli, peppers, and onions

Mediterranean barley salad: cooked barley with celery, red onion, red and orange bell pepper, cannellini beans, with olive oil and vinegar dressing on a bed of fresh baby spinach

Lentil stew

Dinner:

Vegetarian chili made with red, black, and kidney beans, canned tomatoes, celery, onions, carrots, and spices

Stir-fried tofu with broccoli, cauliflower, asparagus, and yellow peppers topped with peanuts over brown rice

Whole-wheat pasta with garbanzo beans and peas topped with a pesto sauce; kale salad with artichoke hearts, asparagus, and balsamic vinaigrette

Snacks:

Nuts, hummus and carrots, bean dip with whole-grain chips, apple with peanut butter, sunflower or pumpkin seeds, baba ghanoush with whole wheat pita bread

The post With a little planning, vegan diets can be a healthful choice appeared first on Harvard Health Blog.

With a little planning, vegan diets can be a healthful choice published first on https://drugaddictionsrehab.tumblr.com/

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mhealthb007 · 4 years

Link

What does the science say?

Careful planning is important for a vegan diet

Vitamin B12: There are only two reliable sources of vitamin B12 for vegans; fortified foods and supplements. Examples of B12-fortified foods include: fortified plant milks (soy, almond, cashew), meat alternatives, fortified cereals, and nutritional yeast. If you are not consuming about six micrograms per day, talk to your doctor about taking a vitamin B12 supplement.

Round out your meals with a variety of vegetables, fruits, and whole grains.

Ideas for balanced vegan meals

Breakfast:

Quinoa porridge made with almond milk, almonds, and blueberries

Veggie “omelet” made with shredded tofu, soy cheese, chopped vegetables; 1 slice of whole grain toast

Refried pinto beans in a small whole-grain tortilla with tomatoes, onions, and fresh salsa

Lunch:

Vegan pizza made with whole-wheat crust, tomato slices, soy cheese, mushrooms, broccoli, peppers, and onions

Mediterranean barley salad: cooked barley with celery, red onion, red and orange bell pepper, cannellini beans, with olive oil and vinegar dressing on a bed of fresh baby spinach

Lentil stew

Dinner:

Vegetarian chili made with red, black, and kidney beans, canned tomatoes, celery, onions, carrots, and spices

Stir-fried tofu with broccoli, cauliflower, asparagus, and yellow peppers topped with peanuts over brown rice

Whole-wheat pasta with garbanzo beans and peas topped with a pesto sauce; kale salad with artichoke hearts, asparagus, and balsamic vinaigrette

Snacks:

Nuts, hummus and carrots, bean dip with whole-grain chips, apple with peanut butter, sunflower or pumpkin seeds, baba ghanoush with whole wheat pita bread

The post With a little planning, vegan diets can be a healthful choice appeared first on Harvard Health Blog.

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Vegan School Lunches (and work lunches) with Tips & Recipes! (oil-free, nut-free)

Note Find more vegan school lunch recipes in Plant-Powered Families, plus an entire chapter on packing lunches section. Flip to page 233… and breathe easy!

Does the thought of packing school lunches again make you cringe? Or work lunches?

It can be frustrating to plan and pack vegan school lunches, especially now that most schools require nut-free lunches. I’m here to help relieve some of that stress!

I’ve been packing lunches for our girls (and my hubby) for about ten years now, so I’ve learned some tricks and definitely have a school-year system.

One of my tricks is to rely on key recipes for vegan school lunches. Ones that are easy, quick, that my kids love, and that pack well for school lunches.

Today I’m sharing my top 11 recipes for vegan school lunches, along with tips!

Ready to take notes?

Class begins, now!

1. Chickpea Nibbles

I would be lost without our Chickpea Nibbles. For years I made Tamari Roasted Chickpeas (from ed&bv), and then I needed a recipe even easier. Enter Chickpea Nibbles from PPF.

I make double and triple batches of these. Seriously, my kiddos eat one batch in one sitting – easily. Sometimes I hide away extra for lunches in the fridge, just so they won’t eat them all straight away.

Chickpea Nibbles

Your kids will love nibbling on these tasty chickpeas warm out of the oven, or cooled for lunches and snacks.

Ingredients

2 14 / 15 oz cans chickpeas rinsed and drained

2 tbsp balsamic vinegar

1 1/2 tbsp tamari

1 - 1 1/2 tsp pure maple syrup

Instructions

Preheat oven to 400°F (205°C). Toss all ingredients together and place on baking sheet lined with parchment paper. Bake for 20-25 minutes, tossing chickpeas once or twice during baking, until marinade is absorbed but chickpeas are still a little moist (not dried out).

What to do with them beyond snacking? Add them as a side snack in lunches, or mix into pasta, or rice/quinoa. Mash into a sandwich with your kiddos’ fave condiments. FYI, other kids may also want them. I’ve had requests. 🙂

2. Hummus #hummusisafoodgroup

Hummus must be in your arsenal of vegan school lunch recipes!

Now that the hummus food group movement has officially begun, get started with my Hummus 101 from Plant-Powered Families (page 84)! If you don’t have PPF, try one of these recipes.

And, you know you can FREEZE hummus, right?

Yes, double or triple batch, then freeze in about 2-cup portions. It thaws beautifully, take it out the night before and pop in the fridge.

How to use in vegan school lunches? In sandwiches, slathered in wraps, as a dip for veg and rice crackers or pitas, on pizzas, as a spread for bagels or on pizzas, thinned out and mixed into pasta!

3. Easy, Nut-Free Baked Goods

It’s difficult to choose just one vegan school lunch recipe here! Some of my favorites are Best Banana Bread, Oatmeal Banana Bites, Apple Hemp Muffins, and Pumpkin Snackles. You can find most of those recipes here. Put 4-5 recipes in rotation, double-batch and freeze some if needed.

4. Simple Tofu Recipes

Vegans don’t have to eat tofu. But, yes, vegans often do enjoy tofu! For back-to-school recipes, keep your tofu recipes very easy and with a versatile seasoning.

For years I made my “Lemon Herb Tofu” (from Vive le Vegan). Then our girls went through a phase where they were fussy about the herbs. I created my Simplest Marinated Tofu for PPF, and that has since become my staple recipe.

5. Smoothies

Either before school or after school, they are a brilliant way to nourish and sustain your kiddos in a nutrient-dense drink.

Don’t just fill them up with fruit, balance with some greens and veggies if you can, and also add nutrient-rich hemp seeds, chia seeds, goji berries, or nut butters.

Need tricks for balancing the grassy tones in green smoothies? You can get the full green smoothie tutorial here.

6. Energy Balls

These Cocoa Cookie Dough Balls are sweet enough to be in the cookie category (see 10). Still, I think Energy Balls or squares need their own category.

These are so nutrient-dense and pack a nice burst of energy while sneaking in good stuff like seeds, dried fruit, and oats. A win-win for us and the kids!

The recipe for these Cocoa Cookie Dough Balls follows, but also see the squares linked above and the Protein Power Balls in PPF.

image credit: www.ucdintegrativemedicine.com

Cocoa Cookie Dough Balls

Psst, these are really health. No need to tell the kids, or anyone else, for that matter; just eat them up knowing they are filled with almonds (nut-free option included) and oats, and sweetened only with dates and raisins!

Ingredients

1/2 cup raw almonds see note for nut-free option

1/2 cup + 2 tbsp rolled oats

A few pinches of sea salt about a scant 1/8 tsp

1 cup pitted dates

1/4 cup raisins or more dates

1/4 cup unsweetened cocoa powder

1 tsp pure vanilla extract

2 tbsp nondairy chocolate chips or cocoa nibs optional

A few teaspoons of unsweetened cocoa powder unrefined sugar, or a combination of both, for dusting/rolling (optional)

Instructions

In a food processor, process the almods until fine and crumbly. Then add remaining ingredients and (except the optional chocolate chips) pulse or process. Once the mixture starts to become crumbly, process fully for a minute or two. It will appear as if nothing is happening at first, that the mixture is just whirring around in crumbs, but soon it will start to become sticky. When you see it start to become a little sticky, add the chocolate chips and process again. Continue to process until it forms a ball on the blade. Stop the machine and remove the dough. Take small coops of the dough (1 to 1 1/2 tablespoons in size) and roll in your hand. Repeat until you have rolled all of the dough. Toss or roll the balls in the coating, if using,, and refrigerate. Eat and repeat often.

Recipe Notes

Allergy-Free or Bust!: For a nut-free version, replace the almonds with just 1/4 cup of raw pumkin seeds, and add another 1/4 cup of rolled oats.

If This Apron Could Talk: Make a double batch and freeze half. They thaw very well.

Kid-Friendly: These are excellent to pack in school lunches, with a nut-free option for you if nuts aren’t permitted in your school. For a nut-free version, replace the almonds with just 1⁄4 cup of raw pumpkin seeds, and add another 1⁄4 cup of rolled oats.

Savvy Subs and Adds: Replace vanilla with 1/2 teaspoon almond extract or orange oil.

7. Nutritious Soups

Admittedly, soups don’t top my personal list of back-to-school recipes. But I know that so many of you love to pack nutritious, hearty soups so I must include a few.

Sniffle Soup (below) is one of our girls’ favorites, and I hear it’s popular with your families too! Make it for dinner one evening (keep on thicker side), and send it to school in a thermos for the kiddos another day.

Some other soups my girls love include this Sweet Potato Bisque, Tomato Lentil Soup, and this Smoky Bean Chili.

8. Cheesy Sprinkle

This unassuming little recipe with nutritional yeast transforms many of our school lunches from drab to fab. I add it to pasta, and “ta-dah!”, kiddos love it.

Sometimes I’ll use a basic marinara sauce, but more often I’ll do a simple slurry of apple cider vinegar, tamari, and maple syrup (just a touch) – mix it up to taste, toss into pasta, then mix in the cheesy sprinkle. Kids LOVE this for lunch. Add in some veg or beans (there’s those tamari roasted chickpeas again!), cubed tofu or tempeh, and it’s a very satisfying lunch.

I also sprinkle it into wraps for the girls, with things like cubed potatoes and hummus, and into quinoa bowls. Many possibilities! Note that the original version is nut-based, but I offer a nut-free alternative in the recipe. This is the one I use for school lunches, and the girls really haven’t noticed the difference.

9. Healthy Puddings

This may not be something you pack into vegan school lunches – though you certainly could, they are both nut-free.

If not packed, prep for after school. These puddings give a great boost of omega 3’s with chia seeds, and are delicious.

have Chocolate and Pumpkin Chia Chia Puddings posted, and a few more puddings.

10. Chickpea Salad

This chickpea salad mixture has become very popular with all of you. The recipe is in PPF, but you can also find it posted here.

Play around with the add-ins, using raisins instead of apples, omitting the celery or capers, and adding other chopped veg. It’s very versatile – and very delicious!

11. Cookies

With the school year comes school parties. Halloween, Christmas, birthdays… someone lost a tooth, someone has a new baby sister, it’s “party day”!

Yeah, I’m exaggerating a little. Still, school treats flow freely, and we need to have our cookie recipes at the ready for vegan school lunches.

My Homestyle Chocolate Chip Cookies are a classic. Also try my oil-free chippers from PPF (in this post), and the ever-popular nicer krispie squares!

Other Tips for Vegan School Lunches

– Pack lunches the day before. There is already enough chaos in the morning, so pack the lunches during lunch the day before, or the evening before.

– Also fill water bottles! Have them ready in the fridge ready to tote.

– Cook things in batches through the week and weekend. Hummus, tamari roasted chickpeas, muffins, as mentioned above. But also batch-cook potatoes, sweet potatoes, rice, quinoa, beans, etc. All those staples can be used in wraps, sandwiches, added to soups, pastas, and more.

– Pack plenty of fresh fruit and make it EASY for them to eat. Yes, it feels a nuisance sometimes to peel those mandarins or cut oranges into bite-size pieces and pop into a container. Why not just pack the whole fruit? Because kids have very little time to eat in school, that’s why. So, make it easy for them to eat that fruit. Peel or slice or cut into small pieces and pack in a container along with a fork. They are far more likely to eat it.

– Pack occasional treats – seaweed snacks, baked chips, cookies, a few vegan gummy worms. They have very healthy lunches, let them find a treat once in a while!

– Have stock of different size containers (scroll down to ‘kitchen gear for kids and lunches). I have an entire cupboard with different sizes of containers. Some are ziploc, others are reused containers from nondairy yogurt or store-bought dips, etc. The smaller ones are great for fruit and snacky items, the larger ones for pasta, sandwiches, etc. One day I may reveal my crazy cupboard of containers and lids! If you prefer a bento box, this Planetbox gets top reviews.

– We all need shortcuts. You may not always get to making marinated tofu, making soup, or baking muffins. Get some Amy’s burgers or other veg burgers that you can easily heat and put in a sandwich, and pick up healthier granola bars or snack cookies. Try Amy’s baked beans in a wrap with rice (I always add about 1 cup or more of black or kidney beans to stretch it out) or Amy’s alphabet soup – amp up the nutritional profile by adding beans, cubed potatoes or sweet potatoes, or cubed tofu. Try a pre-marinated tofu which simply needs to be sliced or lightly heated. Keep some quick fixes on hand to avoid mama (or papa) food-prep burnout!

What recipes do you rely on regularly? And, what are your go-to snacks and meals to pack into lunches. Any terrific quick-fixes to share?