Monthly Archives: October 2015

Vegan Nutrition – Addressing Your Concerns…

In the last few years, vegetarian diets have rapidly increased in popularity. A sufficient vegetarian diet is directly related with many health benefits because of its higher content of fiber, folic acid, vitamins C and E, potassium, magnesium, and numerous phyto-chemicals, phyto-nutrients and a fat content that is considerably less saturated. Going one step further, vegans commonly choose a plant-based diet for health, environmental, and/or ethical reasons. Many vegans choose this lifestyle to promote a more humane and caring world.

When compared with most vegetarian diets, vegan diets tend to contain even less saturated fat and cholesterol and more dietary fiber. This results in vegans generally becoming thinner, having lower serum cholesterol, and lower blood pressure, further reducing their risk of heart disease. That’s good news! However, eliminating all animal products from the diet may increase the risk of certain nutritional deficiencies unless vegans take certain precautions. After all, there are plenty of crappy foods that would fall under the vegan category, (Fritos, Pop-tarts, Oreos, Potatoe Chips and a seemingly unending list of "junk" foods), and these have become the mainstay for the typical American diet. So, nutritional deficiencies can exist in both camps and it is safe to say that vegans consume foods with a higher nutritional value as long as they don't fall prey to certain indulgences and follow a few obvious guidelines. 

The micronutrients that are of special concern for vegans often include vitamins B-12, D, and long-chain (omega-3) fatty acids. Unless vegans regularly consume foods that contain or are fortified with these nutrients, supplements should be considered. In some cases, iron and zinc status of vegans may also be of concern because of the limited bioavailability of these minerals.

Let’s address each of these vitamins and minerals that could be deficient in a vegan diet, detailing non-animal sources:

  • Vitamin B12 – This is especially important for pregnant and lactating women, infants, and children, they need to have reliable sources of vitamin B12 in their diets. Numerous vegan foods are fortified with B12, but sometimes companies change their methods, so always read labels carefully (or write to the companies). Many nutritional yeast products (not to be mistaken with brewer’s yeast) are fortified with vitamin B12. Tempeh, miso, and seaweed are known to have large amounts of vitamin B12; however, these foods are not always reliable sources of the vitamin because the bioavailability of vitamin B12 is questionable depending on the type of processing the food undergoes. Other sources of vitamin B12 are fortified non-dairy milks (check the label), vitamin B12-fortified meat substitutes and alternatives.
  • Vitamin D – This vitamin is not found in the vegan diet, but it can be made by humans with exposure to sunlight. At least ten to fifteen minutes of sun on hands and face two to three times a week is recommended for adults so that natural vitamin D production can occur. Food sources include vitamin D-fortified non-dairy milk. Vitamin D is also added to foods such as fortified juices and fortified breakfast cereals.
  • Omega-3 Fatty Acids – In order to maximize production of DHA and EPA (omega-3 fatty acids), vegans should include good sources of alpha-linolenic acid (ALA) in their diets; sources include flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts. For some vegans ALA does not efficiently convert into the other two more beneficial types of omega-3s (DHA & EPA). Since fish oil (a no-no for vegans) is a rich source of these types of omega 3s, to insure adequate amounts of DHE and EPA are included in the vegan diet there are omega-3 supplements made from algae, one of nature's original sources of EPA and DHA. These are readily available online if they can’t be found at your local health food store.
  • Iron – Dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
  • Zinc – Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in amost all grains, legumes, and nuts.

*One last subject of concern: “The protein myth…” Should you believe the hype about vegetarians and vegans being deficient in protein intake? This is almost a joke! Why, because it’s ridiculously easy for a vegan diet to meet all the recommendations for protein by simply maintaining adequate calorie intake. Strict planning or food combining is not necessary to insure ample protein intake. The key for vegans is to eat a varied diet.

Almost all plant-based foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: Legumes (beans, lentils, chickpeas, peas), tofu, tempeh, seitan, peanut butter, non-dairy milks, almonds, mushrooms, rice, quinoa, whole wheat bread, potatoes, broccoli, dark leafy greens (spinach, kale, Swiss chard, collard greens, etc.) and the list goes on. Additionally, store-bought meat substitute products and veggie burgers are also quite high in protein!

Stay tuned…Coming soon “Eliminating Dairy from Your Diet”

Rae Indigo is ERYT 500

Cauliflower – A Versatile Vegan Delight is In Season…

Enjoyed cooked or raw, cauliflower is a great addition to your Healthiest Way of Eating, and now it's available year-round. While green vegetables may contain more chlorophyll, cauliflower is also rich in nutrients and, like its cousins, cabbage, kale, and broccoli, provides health-promoting compounds not found in many other vegetables.

The following chart graphically details the % of Daily Value that a single serving of Cauliflower provides for each of the nutrients for which it is a good, very good, or excellent source…

Cauliflower – A Versatile Vegan delight is In Season

Cauliflower provides extraordinary nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are:

  1. the body's detox system
  2. its antioxidant system
  3. its inflammatory/anti-inflammatory system.

Additionally cauliflower supports cardiovascular and digestive health.

Do not to overcook cauliflower. Sautéing and baking cauliflower is preferred rather than the more traditional methods of boiling or steaming, which makes it waterlogged, mushy and lose much of its flavor. Here are some awesome recipes using cauliflower:

Cauliflower Fried Rice

INGREDIENTS:

  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 3 cups cauliflower 'rice'
  • splash of Braggs Aminos (tamari or soy sauce)
  • salt, pepper to taste
  • 2-3 green onions, chopped for garnish

INSTRUCTIONS:

  1. Cut the cauliflower into florets, discarding the leaves, stems and tough inner core. Working in small batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces.
  2. In a large skillet, heat oil over medium heat.
  3. Sautee onion for 3-5 minutes until soft then add cauliflower 'rice' to the skillet,
  4. Add salt, pepper per taste then allow it cook for additional 10-15 minutes until they are soft.
  5. Garnish with green onions right before serving.

Easy Pan Fried Cauliflower Recipe

INGREDIENTS:

  • 1 Large Head Cauliflower
  • 2 Tablespoons Coconut Oil (or olive oil)
  • 1 Large Shallot (finely chopped)
  • 3 Large Garlic Cloves (finely minced or grated)
  • 1½" Piece Fresh Ginger (peeled and grated)
  • ¼ Teaspoon Red Chili Flakes
  • Curry (to taste)
  • Cumin (to taste)
  • 1 Lime
  • Sea Salt

INSTRUCTIONS:

  1. Chop cauliflower into small, evenly sized pieces (no larger than 1" x 1").
  2. Thoroughly rinse cauliflower and set aside to drain.
  3. Heat oil in large skillet over medium heat.
  4. Once oil has melted add the shallots, garlic, ginger and chili flakes to the pan.
  5. Sauté for several minutes (5-7 mins), but don't let the ingredients brown. If it seems like everything is cooking too quickly, turn the heat down.
  6. Add the cauliflower, curry and cumin to the pan. Give everything a good stir so that it's coated, If the pan is too crowded (you should be able to see the bottom of the pan in spots), remove enough from the pan so that you can see the some of the bottom of the pan.
  7. Turn the heat back up to medium or medium high.
  8. Let the cauliflower cook, undisturbed for 3 minutes. The stuff on the bottom should be brown in spots. Toss and let sit for another 3 minutes. Continue doing this until you get the doneness you like.
  9. Squeeze lime over top of everything and give a good stir.
  10. Top with a generous pinch of large grained sea salt.
  11. Serve.

Roasted Curried Cauliflower

INGREDIENTS:

  • 1 bunch cauliflower, chopped into florets
  • ½ large yellow onion, finely diced
  • 3 Tablespoons coconut oil, liquid
  • ½ tablespoon curry powder
  • ½ tablespoon garam masala
  • ½ tablespoon fennel seeds (optional)
  • 1 teaspoon sea salt
  • 1 teaspoon ground pepper

INSTRUCTIONS:

  1. Preheat oven to 400° F.
  2. Combine oil and spices (curry powder through ground pepper) and toss with cauliflower and onion until all pieces are well-coated. Place cauliflower on parchment paper in a baking dish and roast for 25 to 30 minutes, stirring once for even cooking. The cauliflower should be crisp-tender and golden brown when done.
  3. This dish can be slowly roasted in a covered non-stick fry pan (low/med. heat), stir or turn occasionally.

Sriracha Roasted Cauliflower

INGREDIENTS:

  • 1 head of cauliflower, sliced or chopped
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon roasted sesame oil
  • 2 teaspoons Bragg’s Aminos
  • 2 teaspoons apple cider vinegar
  • 2 tablespoons sriracha
  • ½ tsp. cumin

INSTRUCTIONS:

  1. Preheat the oven to 450 degrees F.  Cut the cauliflower into flowerets. Combine all other ingredients and put in a large bowl with cauliflower and gently toss until well coated. Arrange the cauliflower on a lined baking sheet (II use parchment paper) and roast for 20-30 minutes, or until tender.

Cream of Mushroom Soup (W/Cauliflower)

Vegan cream of mushroom soup made with a secret ingredient. Thickened without flours or starches, too!

INGREDIENTS:

  • 2 cups cauliflower florets
  • 1⅔ cup unsweetened original almond milk
  • 1½ teaspoon granulated onion or onion powder
  • ¾ teaspoon Himalayan pink salt (or sea salt)
  • Freshly ground pepper, to taste
  • 1 teaspoon extra-virgin olive oil + 1 tsp. Earth Balance
  • 3 cups diced Cremini, Portabelo or white mushrooms
  • ½ yellow onion, diced
  • ¼ cup nutritional yeast (reserve)
  • Dash of Bragg’s Aminos (reserve)

INSTRUCTIONS:

  1. Place cauliflower, milk, onion powder, salt and pepper in a small saucepan. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes, until cauliflower is softened. Then, puree using a food processor, immersion blender or blender.
  2. Meanwhile, add oil, mushrooms and onion to a medium-sized saucepan. Sautee over medium heat until onion is translucent and beginning to brown, about 8 minutes.
  3. Add pureed cauliflower mixture to sautéed mushroom mix. Bring to a boil, cover and simmer for 10 minutes, until thickened, stir in reserved Bragg’s Aminos and nutritional yeast.
  4. Serve immediately.

Stay tuned…Coming soon “Vegan Nutrition – addressing your concerns”

Rae Indigo is ERYT 500

Stocking Your Vegan Kitchen (A Basic List)

If you’re a newbie to plant-based eating, there are several food items you should take note of and incorporate into a regular part of your diet. These staples will help you to create the bases for meals of all types, from breakfasts to desserts and everything in between.

Here’s an alphabetical list of basic food supplies that you will find in most well-stocked vegan kitchens. They are common, easily found items that are good to keep on hand. A few of these food products might be new to you, but most of these items will be appreciated. They include many of the basic ingredient substitutes for most recipes and food preparation. Not everything is on the list; items like salt, pepper and other common animal-free items are not listed assuming most homes would already have them…

  • Agave Nectar (replaces sugar and honey). Remember honey is an animal product.
  • Apple Cider vinegar – choose organic, unfiltered apple cider vinegar (like Bragg’s) which also contains “mother,” strands of proteins, enzymes and friendly bacteria that give the product a murky, cobweb-like appearance.
  • Balsamic vinegar (great for a salad dressing).
  • Braggs Liquid Aminos (made from soybeans, a concentrated protein, flavor enhancer, great for salads, sauces, etc.). A great substitute for soy and tamari sauce.
  • Breads – Natural, organic, whole grain is best (although most authentic/old fashioned French/Italian bread is vegan.) Avoid honey and high fructose corn syrup as ingredients.
  • Butter substitute – The best dairy-free vegan butter substitute is Earth Balance brand (organic/whipped). It tastes quite rich and buttery, has a smooth consistency and is reasonably priced. As an added bonus, it is also gluten-free, non-GMO, and, unlike most margarines, it has no hydrogenated oils.
  • Canned or dried beans – garbonzo, kidney, black, red, pink etc…
  • Canned vegetarian/vegan – baked beans and refried beans.
  • Canola oil – organic only, about 93 percent of canola oil in the United States is genetically engineered, and only 7 percent is certified organic. Also avoid any canola oil products that are hydrogenated.
  • Coconut oil – Can actually be classified as a “superfood.” On top of being one of the healthiest oils known it’s also works well to soften and clear skin and recondition hair. Bonus; very good for high-temp frying.
  • Fruits – fresh, frozen and dried.
  • Garlic – fresh.
  • Garlic powder (granulated garlic. Avoid garlic  salt.
  • Grains and Whole Grain Flours:

    • Barley
    • Bulgur
    • Couscous
    • Millet
    • Rice (long-grain brown, basmati, arborio, quick-cooking, etc.)
    • Quinoa
    • Whole grain berries (like wheat berries, triticale, etc.)
    • Wild rice

*Whole grain flours (for baking)

  • Cornmeal
  • Specialty flours (quinoa, teff, rice, etc. – especially good for gluten-free)
  • Spelt flour
  • Whole wheat flour
  • Whole wheat pastry flour
  • Maple syrup – Buy organic only, regular commercial maple syrup often contains formaldehyde (used in the tap to keep the syrup from clotting and the tree from healing, and sometimes used to clean the lines).
  • Meat substitutes and alternatives – Vegan burger (click on: 12 Vegan Burger Brands), Tofurky, Seitan, Tempeh are all good. Many meat substitutes can be made from TVP (“soy-based” textured vegetable protein).
  • Nutritional Yeast (a deactivated yeast) – A must for vegans. A nutty/cheesy flavor. Sprinkle on salads, popcorn, casseroles, pizza, sauces and more. Makes into a great vegan cheese alternative!
  • Nuts – The healthiest being:

    • Almonds.
    • Walnuts
    • Pecans
    • Brazil Nuts
    • Cedar Nuts/Pine
    • Cashews
    • Olive Oil (choose organic, extra virgin, first pressing whenever possible). For basic cooking and salads.
    • Pasta – There are now plenty of gluten-free pastas for those who can’t tolerate gluten.
    • Peanut Butter – Choose “natural” peanut butter, either freshly ground in the store or a national brand. These usually just contain peanuts, although some do have a little salt. Avoid hydrogenated oils and sugars.
    • Popcorn – Especially good cooked in coconut oil and topped with a little salt and nutritional yeast.
    • Rice – Brown (long/short grain and basmati)
    • Salt – Keep in mind that salt is salt – it is 40 percent sodium. We need only 1,500 mg of sodium per day – far less than the average daily intake of five to six grams. Choosing a good additive-free salt is most important, taste a variety to decide which you prefer and buy only small quantities until you find the one you like. Confused? Click on: A Guide to Salt Varieties
    • Seeds for sprouting – Alfalfa, lentil and mung being the most common.
    • Soy milk (sweetened or plain for soups and sauces). Other dairy milk alternatives to try are almond, rice, coconut and hemp milks.
    • Spices – keep a variety on hand…choose from this list, click on: Spices For Cooking in Your Vegan Kitchen
    • Spike or Vegit type seasoned salt
    • Sugar (unrefined) – Like "Sugar in the Raw", Turbinado, or a brown rice syrup, unbleached cane sugar, etc….
    • Tahini (sesame seed paste) Used to make hummus, a great bread spread! Or you can just buy some hummus.)
    • Tofu – Of the store bought varieties many consider Nasoya Tofu the best; it is certified organic, non-GMO, made with 100% whole organic soybeans, and comes in five textures: Super Firm Cubed (pre-cut, perfect in stir-fry or atop salad), Extra Firm (ideal for stir-frying, broiling, hearty stews and casseroles), Firm (perfect for slicing, dicing and pan-frying), Soft (great for sauces, soups and salads) and Silken (a delicate tofu with a smooth consistency, excellent for blending into dressings, dips and creamy desserts). *Note: Trader Joe's brand is considered by some to be among the best 'store bought' tofu available.
    • Tomato Products, Canned:

      • Diced, in 14- to 16-ounce cans (try fire-roasted or Italian-style for extra flavor).
      • Crushed or pureed, in 14, 16, and 28-ounce cans.
      • Tomato sauce, avoid ingredients such as high fructose corn syrup and added sugars.
      • Tortillas – Versatile and delicious whole grain tortillas are high in complex carbohydrates and fiber, providing energy and supporting healthy digestion. Tortillas are a good source of B vitamins. The iron in tortillas helps blood move oxygen throughout your body.

      Stay tuned…Coming soon “Cauliflower – A Versatile Vegan delight is In Season”

      Rae Indigo is ERYT 500