“What I Eat In a Day,” from a Longtime Vegan

From thebeet.com

By Alyssa Atkinson

At the age of eight years old I became a vegetarian, having always loved animals and cared about animal ethics, prompting me to give up meat. I remained a vegetarian until my sophomore year of college as I began to learn a lot about nutrition and the environment. I realized I could be doing more for both the planet and the animals, so I made the decision to switch to a whole-food, plant-based, vegan diet. It has been almost five years since, and I have never looked back.

When I tell people that I’m vegan, I get a wide variety of reactions. One of the most common questions I get asked is, “What do you eat?”

I think many expect me to respond with salads and smoothies. In reality, there are so many unique dishes you can make with plants that are incredibly simple, healthy, and delicious. In sharing an example of what I eat in a day as a vegan, I hope to inspire others to try out some new and exciting vegan meals and show how easy and delicious this lifestyle can be.

Pre-Run Snack - 7 AM

On a typical day, I work out early in the morning. My exercise of choice is a daily run. On those days when I roll out of bed and head out the door pretty quickly, I prefer a small snack before my workout rather than a big meal.

Some of my go-to options are a banana with peanut butter, a couple of dates, a piece of toast, or an apple with peanut butter. On this particular morning, I had a fresh gala apple with some crunchy peanut butter. Apples are in season for fall, and mine did not disappoint.

I also poured myself a mug of cold brew coffee and added a splash of almond milk. I used to sweeten my coffee, but now I actually prefer it without any sweetener.

Breakfast - 8:30 AM

On a typical workday, I will make oatmeal for breakfast because it is quick and easy. Since this day was a Saturday morning, I had a little bit more fun and made some banana chocolate chip pancakes.

I also topped my pancakes off with my favourite crunchy salted peanut butter from Trader Joe’s. It is budget-friendly at just $2 per jar and it has only two ingredients (peanuts and salt).

Banana chocolate chip pancakes truly are the perfect weekend breakfast, so I highly recommend them.

Lunch - 12:30 PM

For lunch, I made one of my staple meals that takes less than 30 minutes to cook and assemble from start to finish. I first boiled some whole wheat pasta until it was soft. Then, I added air-fried zucchini and tofu, pasta sauce, olive oil, nutritional yeast, and black pepper.

This meal is one of my favourites because it is easy and versatile. Sometimes I will add corn and steamed broccoli to the meal or a different protein source such as beans and lentils. Overall, this is a quick and easy vegan dish that you absolutely must try.

Afternoon Snack - 3:30 PM

For a mid-afternoon snack, I made myself a platter of hummus, cucumber, avocado, and pita bread. I love to dip cucumber slices into the hummus and spread a combination of the hummus and avocado on top of my pita bread.

I also added Trader Joe’s “Everything but the Bagel” Seasoning on top of the avocado for a little bit of crunch and extra flavour. This snack is the perfect savoury option to whip up when you need something quick and easy to hold you over until dinner.

Dinner - 6:00 PM

For dinner, I decided to make a loaded burrito bowl which included a base of spinach, brown rice, and black beans. I then added salsa, avocado, hummus, cucumber, and nutritional yeast to pack in the flavour and nutrients. This dish is insanely simple, especially if you have a rice cooker.

I like to throw the brown rice into my rice cooker for about 30 minutes before I plan to eat. That way it is fresh, hot, and ready to enjoy right when I need it.

Dessert - 7:30 PM

I always like to end my night with a sweet treat. On this particular evening, I made chocolate peanut banana boats. They are essentially banana quarters coated in some melted chocolate and chopped peanuts.

I love the sweet and salty combination as well as the crunch. This snack is insanely easy to make with just three ingredients, but it really hits the spot at the end of the night.

Veganism doesn't have to be difficult

I hope this post showed you how exciting plant-based eating truly can be. All of these options are fairly quick and easy to make, budget-friendly, and healthy.

The reality is, you don’t have to spend an excessive amount of time cooking in order to create vegan meals that are packed with nutrients.

Start with the basics, have fun in the kitchen, and focus on making vegan dishes that nourish your body and make you feel incredible.

https://thebeet.com/what-i-eat-in-a-day-from-a-longtime-vegan/

Meera Sodha’s vegan recipe for Christmas pumpkin

From theguardian.com

A bulging, festive squash with a savoury stuffing of spicy, herby veg, mushrooms and nuts 

This is my fifth vegan Christmas meal offering, and each year I worry that it will be impossible. The fear kicks in: how to make something special and joyful enough to warrant a place on your Christmas table? Something that works across the generations, but also alongside other dishes (and doesn’t scare the bejesus out of the cook)? I don’t know if I’ve succeeded, but, personally, there’s nothing quite like seeing a large roasted pumpkin bearing treasure hit the festive table. I’m excited to share this one with you: my Christmas pumpkin stuffed with a luscious, savoury mixture of nuts, herbs and mushrooms.

Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Jennifer Kay. Photo assistant and retouching: Sophie Bronze. Food styling assistant: Jessica Geddes.

The Christmas pumpkin

This recipe, for which you’ll need a food processor, deserves the very best pumpkin you can get hold of. I love sweet beautiful delica pumpkins and crown prince, neither of which are cheap, but if there was ever a time to splash out …

Prep 10 min
Cook 1 hr 45 min
Serves 6

1 delica pumpkin, about 1.6kg
1½ tsp fine sea salt, plus a pinch extra to season the inside of the pumpkin
150g mixed nuts (walnuts, almonds, hazelnuts)
750g mixed mushrooms, cleaned
4 tbsp olive oil
14 sage leaves, finely chopped
3 sprigs thyme, leaves stripped
1 large onion, peeled and finely chopped
2 small leeks (250g), trimmed and finely chopped
5 garlic cloves, peeled and grated
½ tsp ground black pepper
¼ tsp ground nutmeg
1½ tbsp balsamic vinegar

Use a small serrated knife to cut off a lid from the pumpkin and to make a hole big enough to fit your hand into. Using your hand like a bear claw, scoop out the seeds and stringy bits inside (put them in the compost). Rub some salt inside the pumpkin, then set aside.

Put the nuts in a food processor and reduce to a rubble of dust – keep an eye on them, though, or they’ll turn to nut butter – then tip into a bowl. Break the mushrooms into pieces, add to the food processor, blitz to lentil-sized pieces and leave in situ until later.

Put the oil in a large frying pan over a medium heat and, once hot, throw in the sage and thyme leaves. The moment they start to crackle, stir in the onion and leeks, and cook, stirring, for 10 minutes, until soft and starting to brown. Add the garlic and cook for three minutes, until the raw smell disappears.

Tip in the mushrooms and cook, stirring every now and then, for 10 minutes, until they release their moisture. Add the measured salt, pepper, nutmeg and blitzed nuts, and cook, stirring regularly so the mix doesn’t stick, for six to eight minutes. Take off the heat and stir in the balsamic vinegar.

Heat the oven to 200C (180C fan)/390F/gas 6 and line a tray (I use a reusable baking sheet). Spoon the mixture into the pumpkin, squashing down each spoonful so there are no gaps (you might have too much filling, but that’s better than not having enough), then pop the lid on top. Rub oil over the skin of the pumpkin, wrap it tightly in foil, put on the lined tray and bake for an hour to an hour and 10 minutes, until the tip of a sharp knife slips through it easily.

Remove the pumpkin from the oven, unwrap (you might have to leave the foil at the very bottom of the pumpkin) and carefully transfer to a pretty serving plate. Cut into large wedges and serve with cabbage and apple salad.

https://www.theguardian.com/food/2021/nov/27/meera-sodha-vegan-christmas-pumpkin-recipe

Recipe: Vegan Baked Sweet Potato Flautas With Cashew Queso

From vegnews.com

Fried cashews lend a deep umami flavour to this simple queso, making it the perfect accompaniment to flaky, sweet potato-filled baked flautas

The key to getting crispy flautas in this recipe from the Plant Powered Mexican cookbook is to warm the tortillas before filling, a preheated oven, and a generous brushing of oil.

                                                         Photo credit: Kate Ramos

What you need:

For the flautas: 
1½ pounds sweet potato (1 large or 2 small), peeled and cut into ½-inch thick pieces
1 tablespoon plus ½ teaspoon salt, divided
1 tablespoon lime juice
12 (6-inch) corn tortillas
2 tablespoons avocado oil

For the cashew queso: 
2 tablespoons avocado oil
¾ cup raw cashews
¾ cup hot water
2 tablespoons lime juice
1 (4-ounce) can diced green chiles, with juice
¼ cup nutritional yeast
½ teaspoon smoked paprika
2½ teaspoons salt

What you do:

1. 1.  For the flautas, preheat oven to 450 degrees. Place an oven rack in top of oven. 
2. 2.  In a saucepan, filled about three-quarters of way with water, add a tablespoon of salt. Bring to a boil over medium-high heat. Reduce heat to a simmer and cook until sweet potatoes are tender, but not falling apart. Drain and let sit in colander for a few minutes to dry.
3. 3.  Return to saucepan with remaining salt and lime juice. Mash with a potato masher until smooth.
4. 4.  In a cast-iron skillet over medium heat, warm pan for at least 3 minutes, or until hot but not smoking. Warm tortillas one at a time on until soft and pliable, but not toasted. Keep warm in a clean kitchen towel or in a tortilla warmer.
5. 5.  Place about 2 tablespoons of sweet potato filling on one edge of each tortilla and roll up to close. Repeat with remaining ingredients.
6. 6.  Grease a baking sheet with cooking spray. Lay flautas, seam-side down, on baking sheet and generously brush tops with avocado oil. Bake until crispy and toasted, about 20 minutes.
7. 7.  For the queso, in a large frying pan over medium heat, warm oil. Add cashews and fry, stirring occasionally, until nuts are really toasted. Transfer to a blender with remaining ingredients and blend until smooth. Return to frying pan and heat until just warm.
8. 8.  Serve flautas warm with queso.

https://vegnews.com/2021/11/vegan-sweet-potato-flautas-cashew-queso

 

Good Catch vegan fish and four more unmissable new vegan product launches

From veganfoodandliving.com

A choice of cheeses and sensational scents: here are the most exciting new vegan product launches from this week

World Vegan Month is coming to a close, but with Christmas just around the corner, the exciting new vegan product launches are showing no signs of stopping!

From tasty and innovative new vegan meat alternatives to sensationally scented festive treats, there’s been something for everyone this week.

Join us for a stroll through some of the unmissable new vegan launches this week.

Good Catch’s frozen range lands UK supermarket listing

Plant-based seafood brand Good Catch has launched a range of frozen fish-free foods in the UK.

The new products –  Plant-Based Classic Style Fish-Free Burgers, Plant-Based New England-Style Crab-Free Cakes, and Plant-Based Thai-Style Fish-Free Cakes – join the brand’s existing range of shelf-stable vegan tunas.

The new products are the latest in Good Catch’s efforts to provide seafood lovers with the flavour and texture they love while protecting our oceans and the creatures who call them home.

Already successful in the US, Great Britain and other parts of Europe, the brand was co-founded by leading plant-based chefs Derek and Chad Sarno.

All three frozen fish-style products will be available from selected Tesco stores for £3.75 each.

Jack & Bry’s gourmet meat alternatives launch in Ocado

Jackfruit innovator Jack & Bry has made its retail debut with the launch of its plant-based meat range in Ocado.

The products available are Jack & Bry’s sausages, mince, and award-winning burgers – all boasting a succulent jackfruit base designed to look, taste, and feel just like their meat counterparts.

The jackfruit-based products also contain an impressive fibre content with the mince, burgers and sausages containing 7.5, 7.6 and 9.1 grams of fibre per 100 grams respectively.

All three Jack & Bry products are available online now for RRP £3.99 through Ocado.

Violife launches three new cheese flavours

Just in time for your Christmas cheeseboards and festive buffets, Violife is bringing you three brand new vegan cheese varieties.

The Le Rond Camembert flavour is a great addition to a cheeseboard or served up with a warm loaf of crusty bread.

The new Tex-Mex flavoured grated cheese is perfect to add a fiery punch to nachos, chillis or fajitas.

And, finally, the Mozzarella Flavour Slices are great for sandwiches or a Caprese salad starter, or equally as good melted onto a pizza.

All three new cheese flavours are available from Waitrose, with the Le Rond Camembert priced at £3.00 and the others at £2.75.

Vinny’s Christmas wellbeing box

Vegan snack box makers Vinny have teamed up with loads of purpose-driven brands to release a Christmas wellbeing gift box.

Featuring a range of soothing treats from Biocol lab’s ‘Something For The Knackered’ plant-based supplements, to Peckham-based social enterprise Hande’s grapefruit hand cream, and H!P Gingerbread oat m!lk chocolate, it is packed with exciting new brands to discover.

The gorgeously giftable box can be bought from the Vinny website.

Ralph’s Orchard wax melt calendar

If you’re still hunting for your perfect non-foodie advent calendar, Ralph’s orchard may have the answer.

The Ralph’s Orchard wax melt 12 day advent calendar features soy-based wax melts in tantalising flavours including Vintage Bookshop, Frankincense & Myrrh, and Bourbon, Oak & Vanilla.

The calendar is priced at £16 and can be bought through the brand’s website.

https://www.veganfoodandliving.com/news/good-catch-vegan-fish-vegan-product-launches/

 

Love pizza? Here’s how to make gluten-free vegan pizza at home

From timesofindia.indiatimes.com

The demand for gluten-free food is on the rise in India and it is all thanks to the intolerance towards gluten, which is a kind of protein that acts as a glue to hold food together. It is found in grains like wheat, rye, and barley, and is used to make popular foods like cake, pizza, cereals, cookies, crackers and of course pizza!

The only reason why people are opting for gluten-free foods is because of the growing cases of celiac disease. According to Mordor Intelligence, “The Indian Gluten-Free Foods & Beverages Market is projected to value at 189 million USD in 2024 registering a CAGR of 8.7 per cent.” This clearly denotes how people are opting for gluten-free products such as bakery products and cereals. The report also says that “India is the second-fastest-growing market for gluten-free foods & beverages in Asia-Pacific, following China.”

Seeing this trend, we thought of making a pizza whose crust is completely gluten-free. The best part about this pizza is that the dough need not rise! This pizza is going to be really amazing in taste with your favourite vegan cheese. Here’s how you can make gluten-free vegan pizza at home.

Gluten-free Vegan Pizza Recipe

Ingredients

For the Dough

3 cups gluten-free all-purpose flour
1 tablespoon active dry yeast
1 tablespoon olive oil
2 tbsp unrefined cane sugar
1 cup warm water
1 teaspoon sea salt
1/2 teaspoon baking powder
For the Pizza
300 ml homemade pizza sauce
1 cup dairy-free cheese
Assorted veggies, for topping

Method
1. First, let the yeast rise for making the dough. For the same, take a bowl and mix together yeast, warm water and sugar. Let it sit for 5 minutes.
2. Now, sift gluten-free flour, sea salt and baking powder in a large bowl. Once done, add olive oil to it along with the yeast mixture and mix well. Add a little water and knead until you achieve a soft dough.
3. Next, make a ball of the dough using your hands. Take a baking sheet, dust it with some gluten-free flour. Place the dough in the middle and press it with your hands until it rolls out completely.

4. Place this flattened dough in the oven and bake for 8-10 minutes or until a crack appears.

5. Once done, take it out and spread the pizza sauce on the crust. Make sure that you leave a 1/2 inch margin from the edges.

6. Finally, grate or shred the dairy-free cheese on the pizza crust generously. Afterwards, add veggies of your choice as topping and shred more cheese on it. (Tip: If you like dark crust, you can brush the pizza crust with a little olive oil before baking.)

7. Now, place this crust in the oven again and bake for about 20-30 minutes. Make sure you check after 20 minutes to prevent it from burning.

8. If the pizza is done, take it down and let it cool a little. Season it with oregano & pepper, and serve hot with ketchup.

Go desi with millets

For Indian palates, who cannot find gluten-free all-purpose flour easily, have something super easy in their homes with which this pizza can be made. Natasha Gandhi, who rose to fame with MasterChef Season 6 and is the founder of House of Millets says, “All you need do is make a thick millet roti and use your favourite cheese for that cheesy touch to your pizza. Add the toppings of your choice and voila, you have the Indian way of making gluten-free pizza in a few minutes.” This desi jugaad is something we can make when thinking of eating a healthy pizza.

https://timesofindia.indiatimes.com/life-style/food-news/love-pizza-heres-how-to-make-gluten-free-vegan-pizza-at-home/articleshow/87930538.cms

Is a vegan diet healthy?

From veganfoodandliving.com

As the popularity of veganism grows, you may be wondering whether a vegan diet is a healthy

way to eat. Here you'll find everything you need to know about what eat to ensure you're following a healthy vegan diet

A vegan diet refers to one that excludes animal products such as meat, fish, dairy, eggs and honey, but what is included in the diet can vary widely.

A vegan diet could be based on vegan sausage rolls, dairy-free ice cream, chips and cola.

Although this diet removes animal foods, it will not promote optimal health due to the high intake of added sugar, saturated fat, salt, and additives used for improving factors such as shelf-life, texture and consistency.

These are considered ‘ultra-processed’ foods and have been linked to poor health.

On the other hand, a vegan diet could consist of predominantly whole plant foods such as fruits, vegetables, whole grains, nuts, seeds, beans, and pulses.

This dietary pattern has consistently been shown to improve quality and length of life by reducing the risk of chronic health conditions.

So, as you can see, the healthfulness of a vegan diet depends on the majority of vegan foods you choose to eat.

As with any dietary pattern, there are things to consider to ensure that what you are eating will support your health in the short and long term. Here we take you through what you need to know to optimise the health benefits of your vegan diet.

What are the key elements of a healthy vegan diet?

To consider the healthiness of any diet, it is important to consider the quality and diversity of food choices.

In general, foods fall into five groups; fruits and vegetables, starchy carbohydrates, high protein foods, fats, and foods high in added fat, sugar and salt.

Vegetables and Fruit

Fruits and vegetables provide vitamins, minerals, fibre, water, and beneficial plant compounds called phytochemicals. Consuming a range of colours will maximise the diversity of nutrients provided, so aim to choose a rainbow of colours.

Frozen fruits and vegetables can be useful to limit cost and reduce food waste. Try adding frozen berries to your breakfast, tomatoes in your sandwich or stir a big handful of spinach into your evening meal.

Carbohydrates

Starchy carbohydrates provide us with the energy we need to get through the day, as well as vitamins, minerals and fibre.

The quality of the carbohydrates you are choosing is the most important factor here, with wholegrain and brown varieties providing extra fibre and micronutrients that are often stripped from white and more processed varieties.

Examples include brown rice, wholewheat pasta, wholemeal bread, and porridge oats.

High protein foods

Plants contain all the protein that we need. Whole plant foods provide protein in a healthy package with fibre and phytochemicals.

Eat a variety of plant foods including wholegrains and legumes, and aim to include protein-rich foods at each meal for example tofu, tempeh, beans, pulses, peas, nuts and seeds.

Healthy fats

We all need a small amount of fat in our diet, but it is important to choose unsaturated fats over saturated fats, particularly in supporting long-term cardiovascular health.

Whole plant foods such as avocados, olives, olive oil, nuts and seeds provide these ‘good fats’. So, aim to include these foods daily whilst reducing sources of saturated fats from coconut oil, cakes, biscuits, crisps and other more processed food items.

Other foods high in added fat, sugar and salt include pastries, sweets, sauces, chocolate bars, fast foods, and ice cream. These foods provide a rich source of energy but very little nutritional value.

If you consume these foods regularly, aim to eat them less often, in smaller amounts, and replace them with nutrient-rich foods from the alternative groups.

How can you make sure you’re eating a balanced vegan diet?

A great way to plan your diet to ensure you are getting the right balance is to think of a plate or circle representing your whole diet.

Fill half of your plate with a colourful array of fruits and vegetables. Fill one quarter of your plate with whole starchy carbohydrates, and fill the final quarter of the plate with high-protein plant foods.

Top your meals with a small amount of healthy fat and you will be on your way to a healthy plant-powered plate.

Buddha bowls are a great way of ensuring your plate is filled with a variety of foods you need for a healthy vegan diet.

Can you get all the nutrients you need from food or do vegans need supplements?

There are a few additional nutrients that require consideration on a healthy vegan diet. Many of these nutrients can be covered with simple dietary tweaks:

Calcium

Ensure you choose plant milks and yogurts with added calcium and include calcium-set tofu, beans, and low oxalate greens such as kale and watercress in your diet regularly.

Iron

Although abundant on a healthy vegan diet, plant iron from foods like beans, dark leafy greens, seeds, dried apricots and figs is more difficult for us to absorb.

Make sure you include a source of vitamin C with your meals. For example – broccoli, peppers, peas, kiwi or strawberries, as these foods will increase iron absorption significantly.

     Broccoli is a great source of iron, calcium, and vitamin K and is great for maintaining healthy bones

Omega 3 fatty acids

Include walnuts or ground flaxseeds daily, as our body converts the fats in these foods into the omega 3 fatty acids we need. If you have any concerns, you could also opt for an algae oil supplement.

Selenium

Just 2 Brazil nuts a day will cover the selenium needs for most people, otherwise consider supplementing.

A vegan diet should be supplemented with the following:

• Vitamin B12 - aim for at least 10mcg daily, or 2000mcg weekly
• Iodine – aim for 140mcg of iodine from a non-seaweed source, alternatively choose a plant-milk with added iodine
• Vitamin D - all adults (not just vegans) should supplement with 10mcg through the winter months.

The British Dietetic Association (BDA) has confirmed that a well-planned vegan diet is suitable for healthy living in people of all ages. Many people find that moving towards a vegan diet can have dramatic and positive effects on their health and wellbeing.

The removal of animal foods will result in less saturated fat, cholesterol, carcinogenic compounds and inflammation in the body. But remember, it’s not just about what you remove, but what you replace those animal foods with that will play a role in how healthy your diet will be.

Avoid relying on ultra-processed foods by eating a predominantly whole foods, plant-based diet.

With additional consideration of the above nutrients, you will be on your way to a healthy vegan diet that will support your wellbeing for many years to come.

https://www.veganfoodandliving.com/vegan-diet/is-a-vegan-diet-healthy/