How to Start being Vegan and Get Vegan Nutrition. You are already half way there.
(C) 2023 Andy Land
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Brand New Day:
Embracing a vegan lifestyle is a rewarding choice for both
personal health and environmental reasons. If you're considering starting a vegan life, or simply reducing your reliance on Meat products, here are some essential steps to guide you towards a nutritious and fulfilling vegan diet.
Mystery removed: If you eat fruit, vegetables and nuts and seeds, you are already eating vegan foods. Just focus on a few entrees and you will be racing down the vegan highway.
Wall Of Wonder: When I started my vegan transformation and would be at my friends or fams house they often said, 'I don't know what to feed you'. I would laugh as we stood in their kitchen and all this vegan food was jumping out at me. They had apples and oranges and other seasonal fruit out on the counter ripening and begging to be feasted and other snacks everywhere. I said, "why don't we start here" and grabbed an apple! Fruit is delicious!
Food Quote: Food Makes Me Happy. Unknown
Educate Yourself: Begin by researching the fundamentals of veganism and understanding the nutritional requirements of your body. Familiarize yourself with plant-based protein sources like legumes, tofu, and tempeh and protein powder. Ask your Doctor about it.
Food Tip: Tempeh is a fermented soy product that has texture and is great in sandwiches. Throw it in some barbecue sauce and melt some vegan cheese over it. So delicious!
If you are still converting, throw your favorite dairy cheese over your barbecue tempeh. It's ok, remember to ease yourself into this. Baby Bel is a great Vegan Cheese with a lot of flavor and great texture. The package is not glam, it is made out of recycled biodegradable material.
Food source tip: One amazing source of protein is shelled Hemp Seeds.
They go great blended in smoothies, as a snack or added to salads, soups, burritos, Veggie wraps
They are amazingly high in Omega 3 & 6 great for cardio health, metabolism and skin.
In 3 tablespoons of shelled Hemp seeds, 170 calories and 10 grams of protein. Wow! 'Traders' has a great brand and fits the budget.
Gradual Transition: Instead of going cold turkey, start by gradually reducing your intake of animal products. You might begin with meatless Mondays or replacing dairy milk with plant-based alternatives. Try and get vegan milk that has no chemicals or thickeners.
Like: Traders Soy milk, or Good Mylk: https://goodmylk.co/products/hemp-t.mylk-concentrate
Food tip: Avocados can help make the transition away from spreads like Mayo. They are great to add to your sandwiches, wraps, burgers and grilled cheese. Try avocado oil in your frying pan to replace butter.
Avocados have a good kind of cholesterol and give you a feeling of fullness. Pasta with avocado wedges for a garnish and Meatball substitute, is a delicacy, a great replacement to the creamy sauces.
Balanced Meals: Aim for a well-rounded diet by including a variety of fruits, vegetables, whole grains, nuts, and seeds in your meals. Experiment with different cuisines and recipes to keep things exciting and diverse.
Nutritional Supplements: Ensure you're meeting all your nutritional needs by considering supplements like vitamin B12, vitamin D, and omega-3 fatty acids, which are primarily found in animal products and some amazing vegan foods. Multi Vitamins are great.
Food Tip: Nutritional yeast is a great source of B vitamins. Its taste is somewhat nutty or cheesy and is amazing in salads, add it to soups instead of crackers, or sprinkle in vegan burgers and on pastas too and in anything with Beans or Legumes. To make a great salad dressing with Nutritional Yeast: Apple cider vinegar, Nutritional yeast, soy sauce, olive oil, garlic and spices
Seek Support and Resources: Connect with like-minded individuals through local vegan networks or online communities. Seek advice from registered dietitians specializing in vegan nutrition to address any concerns you may have. Hit the web or your library.
Idea
Look for vegan restaurants in your area and try them for ideas or if cash is tight, just look at the menu for new ideas. Ask Siri. ask your WIFI.
In The Game: After many years being vegan I still use protein powder. I don't eat a lot of Soy or pea proteins, because of allergies. A lot of my protein comes from almonds, Hemp seed and legumes (beans) and smoothies with a protein powder. I do sometimes have protein bars but I do try to avoid high sugar and sweetened foods. Lots of protein powders add sweeteners and usually nasty sweeteners and use nut protein that I'm allergic to. I use NutriBiotic.
NutriBiotic is rice based and no junk is in it. Just plain rice protein and Vanilla, Berry or Chocolate flavor. It has over 17 amino acids. 9 essential aminos. And 6 grams of protein per tablespoon. I add it to hot cereals too.
Great Day to Go Vegan
There are so many vegan prepared foods in every supermarket it is so easy to get a variety of protein sources and flavors and get started in reducing your carbon, carnivore footprint. And the internet is loaded with great vegan recipes. A lot of prepared foods still have high sodium or the same ole chemicals for thickening and consistency. Read the ingredients and find happy foods. There are some great food manufacturers out there but some still don’t get it. It’s not that we just want to be vegan, we want to be healthy!
Kitchen fun: For a fun family meal project try making your own vegan burgers. If your not allergic to mushrooms, Grilled or baked Portobello Mushrooms make a great Burger. Top it with grilled onions and avocado.
Here are a few links to get started on your journey.
Vegan Pasta: https://www.loveandlemons.com/vegan-pasta-recipes/
Vegan pizza: https://minimalistbaker.com/my-favorite-vegan-pizza/
Vegan Burritos: SO easy. Beans and rice with fresh tomatoes, sauteed mushrooms, fresh lettuce, olives and if you want, vegan cheese. Use your favorite burrito spice.
Food Tip: Applesauce and vegan yogurt are a few good substitutes for egg in recipes as well as egg substitutes.
For those times you just need a breakfast burrito:
Or JUST Egg https://www.ju.st
For some ethnic meal ideas try my short article, Vegan Ethnic Meals Ideas. https://andylandmale.wixsite.com/my-site-1/post/8-great-ethnic-vegan-meals
It Happens: Don't feel bad for jonesing for meat. At first it happens but as you learn to get the nutrition and calories your body needs you will be a vegan rock star.
Exciting Roads: Remember, transitioning to a vegan lifestyle is a personal journey. Take it at your own pace. Replace a few ingredients in your kitchen. You don't have to go 100% day one or at all, be kind to yourself, and enjoy exploring the abundance of plant-based foods available to you. Let's save the planet together!
Happy dining
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About the Author.
Andy is a NW Resident and an outdoor enthusiast. Hiker, Vegan, Photographer and
Independent Musician with a love for sharing and Tree Hugging and with lots of new original music and lyrics on the way. Be sure to follow him on Social Media or Subscribe to his You Tube channel. Music Tip: If you want to help an independent musician, pre-save their music before its release. It helps Independent Artists compete with the big labels
(C)2023 Andy Land
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