Mar 02

Vegan Nutrition Guide: Becoming a Healthy Vegan

Healthy Vegan – Being the vegan is an awesome decision for reasons of activity, health, or weight loss. But because meat and dairy literally on the table now, it is very important to nourish your body and get the nutrients you need. Vegan diet composed entirely of plant-based foods. That means no meat, fish, poultry, eggs, or milk. While many people adopt this way of eating of the animal rights and environmental issues, others are opting for health benefits such as reducing the risk of heart disease, type 2 diabetes, overweight, and of course the cholesterol.
That’s not to say veganism does not have nutritional deficiencies. Because it does not include all the food groups, it can also come up short in the nutrition section – unless you plan carefully. If you’re considering becoming a vegan healthy, make sure you do not miss the six essential nutrients:

  • Calcium: Because vegans do not consume dairy, fracture risk was nearly 30% greater than non-vegans. But not all, green vegetables may help. For example green broccoli, Chinese cabbage, leaf lamtoro, bok choy, and vegetables are all rich in the form of calcium that is easy to absorb. You can also get your calcium fix from nuts such as tempeh, tahini, almonds, and almond butter, and from fortified foods such as orange juice, cereals, soy, rice and almond milk. For maximum absorption, looking for a brand fortified with calcium carbonate.

    • Protein: While both plant foods and animal protein supply, animal foods provide complete protein, wrapped in amino acids the body needs to build muscle and synthesize antibodies, enzymes and hormones. Because plant proteins are often deficient in some amino acids, getting enough of these nutrients can be tricky, but not impossible. There is one exception: Soy. Soy foods such as edamame, soy milk, and tofu provide complete protein vegan diet. Rounding out your plate with vegetable proteins such as tempeh, quinoa, beans, lentils, nuts, seeds, and peanut butter can also help you get the nutrition.

  • Vitamin D: This vitamin is hard to get even if you are not vegetarian. Because it is mainly found in fatty fish and cow’s milk, it is more difficult to get if you are a vegetarian. While fortified foods such as cereals, milk alternatives, and orange juice supply some vitamin D, they may not be enough to get 600IUs you need each day. If you are outside in the sun for 10 to 15 minutes a day, consider supplements.

    • Omega-3: Vegan had blood levels of DHA and EPA, long-chain omega-3 fats (found mainly in fish), which helps improve brain, eye and heart health. Foods such as ground flaxseed, chia seeds, green beans, walnuts, and canola oils provide ALA (alpha-linolenic acid), cousin of omega-3 DHA and EPA. Although not quite as efficient as the long chain varieties, our bodies can convert about 10% of ALA from food into EPA. Because it may not be enough, considering the DHA and EPA supplements made from microalgae culture.

  • Iron: This mineral comes in two forms: heme iron (from animal foods) and non-heme iron (from plant foods). Of the two, your body absorbs heme iron much more efficiently than non-heme variety. No wonder vegans need almost twice as much iron as omnivores. In the iron-rich foods such as quinoa, bulgur, potatoes, beans, grains, and beans a must. Pairing this with a diet high in vitamin C such as strawberries, oranges, tomatoes, and peppers helped to transform their iron into forms that are easier to absorb.

    • Vitamin B12: If you are a vegetarian, getting enough vitamin B can be a real challenge. Unlike other vitamins, B12 is found only in animal foods. While some form of nutritional yeast can give small amounts of foods such as miso, tempeh, seaweed and spirulina. Since vitamin B12 is essential for maintaining DNA and red blood cells are healthy, your best bet fortified foods such as cereals, soy milk and vegan meat substitutes or supplements.

Feb 22

Vegetarian Diet Can Help You Lose Weight

The root of obesity problem comes from the food we choose, not by the volume we eat. High-fats meals which consist mainly of animal-based foods are likely to be the main cause.

Hear this from Dr Terry Shintain, a Hawaiian doctor who is devoted to helping obese adults slim down and lead healthier lives. He said hunger is one of the three basic needs of your body, besides air and water. When you are hungry, you must satisfy your hunger and eat. That’s absolutely nothing wrong with this fact.

But you only require 2,000 to 2,500 calories per day to keep your weight in control. Any calories above this range will probably cause weight gain.

So do animal foods satisfy your hunger, without piling on the excess calories? Animal foods are so rich in calories but lack in bulk that you probably have to eat a lot of them to feel satisfied. By then, you would have exceeded your daily calorie limit. If you overeat at every meal and does not expend the excess calories, the end result will be weight gain.

Then you start to panic and turn to desperate measures like skipping meals, popping diets pills or going to weight-loss centers to lose weight. However, you can’t sustain with these so-called weight loss programs since you are so used to high-fat animal-based foods. You simply cannot overcome the feelings of deprivation. Worst still, you have to endure the embarrassing side effects of some weight-loss treatments.

Eventually you give up because no one can endure these feelings for long. And the vicious cycle continues.

Now, vegan diet offers a better solution to weight loss since most plant-based foods are low in calories but high in fiber and other nutrients.

Fiber is the culprit in reducing hunger and improves satiety. It helps to move food through the digestive system faster, thereby reducing the energy absorption.

Consider this : for 2,500 calories, you need to eat 9.4lbs of apples compared to only 2.1lbs chicken. Can you imagine eating 9.4lbs of apples to feel satisfied? You probably feel full after 2 apples and that’s not even half of 2,500 calories.

That’s why plant foods allow you to eat as much as you like-without consuming extra calories.

Vegans consume more than 50% of their calories from unprocessed carbohydrates such as wholegrains, oats, legumes. These complex carbohydrates actually speed up your metabolic rate even while resting, It also enhance the release of seratonin (a chemical in the brain which affects emotion, behaviour and thought) which helps to suppress further cravings.

You can find out more about the calories of each food so that you will have an idea of your calories count.

In conclusion, you should try to choose from a broad variation of vegetables, whole grains, fruits and legumes. The motto : Eat when you’re hungry, stop when you’re full.

Ultimately, you still need to strike a balance of body, mind and spirit in order to lead a healthy lifestyle. The choice is yours.

Feb 13

Stop frying and use healthy cooking methods

Things have changed when it comes to food preparation. Both scientific studies and research have shown that fried foods are inherently unhealthy and can play a role in many diseases proximate modern. You can prepare food to be just as delicious as the food is fried. When you eat fried foods can stay in your body and start to clog parts of the blood vessels in the brain or heart. This health problem is usually the catalyst for a myriad of other problems.

1. Boiling is a good alternative for frying food, and you can also make soups and sauces of stock. Stewed foods are great for weight loss, lowering cholesterol, and create a healthier heart. boiled food has no fat as found in foods that are fried.

2. Baking: Most people prefer grilled food during frying food. This is a great way to reduce calories, without sacrificing the quality of the food. Grilling can be done without adding extra fat and also helps to burn fat off of a lot of food during cooking.

To create a nutrient-rich foods well with grilling or boiling method, the cook is very important so as not to reduce the nutritional content of food. Cooking with cookware Sante International is the best for a specific use. Metal fumes and particles can not contaminate food, thanks to the design of metal.

Using Cuisine Sante International cook will prevent loss of nutritional value in food by preserving all the essential vitamins, minerals, and protein. Healthy Cooking allows you to stay healthy and intelligent, but in addition prevents you from all kinds of diseases and ailments. Health goals are easier to achieve if you live in a healthy environment. Use Cuisine Sante International to cook in a way that is good for you and the environment as a whole. Cuisine Sante International Cooking provides many features that promote sustainability and environmentally friendly. Cuisine Sante International using green building concepts to make the world a better place and clean place to live.

Unlike most other equipment, the metal used in the manufacture of cookware products Cuisine Sante International is not a part of normal food and bio-degradable. Cuisine Sante International cookware anodized not use the product, which is believed to pollute water resources during the manufacturing process. Cuisine Sante related to maintaining their role as an environmentally friendly manufacturer. While they are very good for the environment, they are also good for the health of your family.

Feb 06

Low Calorie Brownie Recipes for the Vegetarian

Vegetarian, even those who follow a strict diet regimen “vegan” is often found ways to adapt recipes that take into account calories without meat menu. There are brownie recipes that they follow a regimen suitable for vegetarians (which allows the use of eggs and dairy products, such as “vegan” strict diet or not).
If possible, it is recommended to use organic products (containing no additives) are used where appropriate suggestion.
brownies pan
This is called the pan brownies for the original recipe using butter sticks are melted in a pan. Texture brownie-like cake is more of a fudge.

Here’s how:
Mix dry ingredients in one bowl:
• 1/2 cup organic wheat flour
• 1/3 cup cocoa
• 1/4 teaspoon baking powder
• 1/4 teaspoon salt

In a separate bowl mix the wet ingredients:
• 1/2 cup plum porridge (4 oz. Jar plum perfect baby food)
• 2/3 cup sugar
• 1 teaspoon vanilla
• 2 organic or free range eggs (or an equivalent amount of egg substitute such as Egg Beaters)

Add the dry ingredients to the wet ingredients. Add 1 ounce of liquid margarine. Stir well, Entered into 8 x 8 inch square pan. Bake at 350F for 20-25 minutes or until the edges look dry and begin to pull away from the pan.

BROWNIES CHOCOLATE RASPBERRY
• 1 1/2 cups sugar
• 3/4 cup unsweetened cocoa powder
• 1 cup fat-free egg substitute
• 1 jar (10 oz.) The sugar-free raspberry preserves (or apricot or cherry)
• 1 teaspoon vanilla
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1/4 teaspoon almond extract
• 1 cup flour

Grease thoroughly 9×13 inch size pot with nonstick cooking spray. (Note: It seems to me that a thorough sprinkle with a little flour will work instead.) Then set aside.

With an electric mixer, combine the sugar and cocoa. Gradually pour in the egg substitute and raspberry jam, beat on low speed until the sugar is no longer rough.
Add the vanilla, salt and almond extract and beat briefly to mix. Combine flour and baking soda and stir with a wooden spatula. Stir well

Bake in oven heated to a temperature of 325 degrees for 30-35 minutes. The brownies should be slightly underbaked but not runny in the middle. Let cool and cut into 2×2 “squares. Makes 24 pieces.

TEST KITCHEN NOTES:
Due to jam a bit sticky, brownies rather difficult to cut.
To reduce sticking, wetting the blade between each cut or partially freeze brownies before cutting. (Note: this is assuming you are able to wait until they cool to cut them, rather than scooping some out with a spatula!)

Jan 30

Tofu Cheesecake Recipe for Vegan

Baked Tofu CheesecakeMany of the foods that I eat vegetarian and many can be made vegan. I have experimented with baking vegan, has produced some wonderful results. I actually have another vegan recipes and substitutions surprising people, from cookies to cakes. Does it seem like I was living on the sweet side? Anyone who likes the bread will know that the biggest challenge about being vegan is baked. Difficult, and in some cases almost impossible, to mimic the properties of materials such as eggs and milk in baked goods. I will not try flan vegan, meringue or whipped cream in the near future. This is not to say that it can not be done, but it certainly will not be easy.

 

Now, because I could be a vegan does not mean I’m happy to cook Vegan chose as the theme for this month. I mean, butter, eggs and milk is a big part in the cake, and lots of people trying to establish regular meals around the meat, rather than choose vegetables as a focal point. It sounds easy to try to remove all elements of cooking it, but challenging when you are used to using honey, cheese, yoghurt and even chicken broth without thinking negatively.

When I cook something with vegan recipes, I did not tell friends – including friends vegan – that it is a vegetable. I prefer to surprise them with once they’ve eaten several servings. The Cheesecake recipe gets good reviews, even after it was revealed to be vegan. Now, it’s not as decadent as a cream or cheesecake I made before, but I do not think anyone would deny that this is a delicious cheesecake. It is a cross between a dense, New York-style cheesecake and light, European-style cheesecake. It has great texture, a little melted soft, light and fluffy. I chose to make lemon flavor, does not want another solid chocolate dessert, but you can substitute orange or lime to lemon.

I do not think you want to look at the nutritional information for my last cheesecake, but this one has no saturated fat and cholesterol. Per piece, does not have to be heavy, this cheesecake has half the calories and more than 3 times less fat than regular cheesecake. A good reason to have a Vegan Lemon Cheesecake recipe Baked
Ingredients
1-14 oz package of firm silken tofu
1-8 oz package of Cream Cheese
2/3 cup sugar
¼ cup lemon juice
½ teaspoon almond extract
2 tablespoons cornstarch
size 1-9 inch pie crust

– Preheat oven to 350F.
– Place the silken tofu and vegan cream cheese in a food processor. Process for 1 minute, then add the sugar. Process until fine grains and no sugar settles, 3-5 minutes.
– In a small bowl, combine the lemon juice and almond extract. Whisk the cornstarch. Pour the mixture into a food processor and process until very smooth. Pour into prepared crust
– And bake for 45 minutes.
Allow to cool at room temperature for 2 hours, then refrigerate overnight.
serving 10 servings

I baked cheesecake and it was delicious. Although, I am not a start I enjoyed the food. Protein, vitamins and nutrients in chicken, red meat and fish is good for the body of food. I can tell you how happy I am to have found it because my cheesecake eater end of cheesecake. What excites me most is that I do not like plain cheese cake and it just replaced it. I would say that I changed a few ingredients because it is not east finding vegan ingredients where I live. You can find them, but you really should be looking for. With that said I am using half of the package 4oz know. A package of tofu thick and large.

Jan 24

Vegan Bacon Whole-Grain

It was crunchy and chewy when enjoyed, with layers of smoky-salty marinade magical, this whole-grain rice paper vegan “meat” is a non-meat eaters dream commonly called the vegetarian. Stir the pieces into each dish that could use a boost of umami.
Being vegan is amazing. I could eat great food, finding creative uses for different materials (jackfruit, anyone?), And have a valid reason to deliver less appetizing dishes at family gatherings.
So what else can vegan ask? The answer is meat. Well, the animal meat. And the solution is here: rice spring roll wrapper.

Forget the mystery of processed material. This recipe is made with whole foods (average of grain) like shoyu, nutritional yeast, and smoked paprika.
Delightfully crispy and packed with umami, the “meat” is a healthy alternative to make you want to get out of bed in the morning. This is a small recipe -it makes three strips per serving-but it was the perfect amount for stacking on the sandwich, tossed in salads, soups or more spark.
Serves 2 (serving size: 3 pieces)
calories 90
Ingredients:
• 2 teaspoons nutritional yeast
• olive oil 1/2 spoon
• 1/2 teaspoon shoyu
• 1/4 teaspoon smoked paprika
• 1/2 teaspoon maple syrup
• 1/8 teaspoon black pepper
• 1/8 teaspoon liquid smoke
• 1 sheet of rice paper red

 

How to make

Preheat oven to 400 degrees.
• In a bowl, whisk together all the ingredients except the red rice paper.
• Container Cover baking sheet with parchment paper and set aside. Soak brown rice spring roll wrapper in warm water for about 30 seconds, or until soft. Fold the wrap himself (into a crescent shape) and cut into 6 strips wide with kitchen scissors.
• Dip each strip into the marinade and place on a baking sheet lined with baking paper.
• Bake for 10 to 12 minutes, or until browned and crisp. Sprinkle on everything you eat.

Jan 19

Waffles Apple Spices for Vegan

I know that most people do not like the breakfast as a matter for fattening. But because I really enjoyed the breakfast and would like to have them more than once in a blue moon, I wanted a way to make my cakes – waffles, in this case – and eat it too.

waffles spiceWaffles is based on a recipe that a friend gave to me, so I’m not sure where they came from, but when I first made them, I was surprised that they came out as well as they did.
Waffles are usually generous about the amount of fat they use, so as to see the recipe for the waffles that do not use butter, oil or eggs, but it is quite soft and will come out crisp, as you would expect any other waffle. Greasing is very important with this recipe because they can stick even in a nonstick pan.

Waffle flavored with a combination of spices commonly used in apple pie, and baked into other tastes. It brings out the subtle sweetness, applesauce, and goes very well with maple syrup.

Ingredients is simple

1 1/2 cup flour
1/2 cup oats
2 teaspoons baking powder
1/4 tsp salt
1/2 teaspoon cinnamon
1/2 tsp allspice
1/4 teaspoon nutmeg
1 cup milk (soy, or unusual if you’re not vegan)
1 cup applesauce
1 teaspoon vanilla extract

Combine all dry ingredients in a large bowl and mix together. Add milk, applesauce and vanilla and mix until just smooth.
Preheat waffle iron, grease with cooking spray (even if it is non-stick) and cook the waffles according to manufacturer’s instructions.
Serve immediately with syrup to taste. Enjoy the crunchy.

Makes 2-4 waffles and serve 3-4 servings, depending on the size of your waffle iron.

It looks delicious! In the version of Good Eats, said that the waffles needs fat because they need to be crisp to the bank and get the light inside (like french fries and beignets). So I gave up all hope of a low-fat waffle recipes. Now if only I had a waffle iron … I do not like uni-taskers in the kitchen.

I do not like to make a fattening breakfast, until I tried the chocolate croissant from Tisserie bread. Yes, it was greasy but in a good way. I’ve been wanting to try some vegan cake, so thank you for this recipe.

I love breakfast food is sweet, but with all the calories in a syrup of course, I only back up the recipe for special occasions. I would love to have the recipe waffles were delicious and healthy, so I hope this is one of them!

Jan 10

The black bean soup for vegetarians

Very good and easy to make, thick, hearty soup with zesty flavor.
The whole family ate the soup. I do not add a lot of canned beans as a recipe called for. Used frozen corn. There are so many good things in it I just add one can of black beans and a tin garbonzos. I crushed garbonzos but do not puree anything.

Ingredients for cooking

1 onion, chopped
4 ren onions, minced
1 stalk celery, finely sliced
2 carrots, cut into chunks
2 potatoes, cut into chunks
10 grams of broccoli
1 teaspoon ground black pepper
1/4 teaspoon nutmeg
2 chilies cut askew
1 teaspoon ground cumin
1 tablespoon olive oil
15-ounce can whole kernel corn
15 ounce can crushed tomatoes
15 ounce can black beans
4 cups vegetable broth

Preparation 15 minutes, cooking 30 minutes, 410 cals, for 6 servings.

I like it better than my husband did. It makes quite a bit so I froze several containers. I use 3 cans vegetable broth over 4 cups on the prescription. I just do not want to waste half of the broth in cans and do not have another recipe I will make soon with vegetable broth. I think it still has a rich flavor and spices. It took a while to combine 2 cans of beans and tomatoes in a blender me as the mixture is thick enough. I had to stop the blender several times to stir the mixture with a wooden spoon and get some mixed portion of the bottom before I get to a smooth consistency. Oh, in addition to cutting and blending, most jobs are in the recycling 9 cans.

When I go into my pantry for ingredients vary, I find only low-sodium chicken broth, vegetable broth instead. I also replaced frozen corn, because I do not care for the taste or texture of the tin. I drained and rinsed black beans to reduce sodium content. If not, I followed the recipe exactly the amount of condiments, etc. My husband loved it. He likes Six Tortilla Soup Can (with some changes), but it was still up from a man who grew up in the meat and potatoes. I served with sliced scallion garnish and warm corn muffins. Yummy!

 

 

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