Vegan Gently

A Simple Delicious Vegan Dessert Recipe Ready for Your Restaurant

Fri, 24 Oct 2025 13:49:51 GMT

Restaurant Recipe: Creamy Tahini Vegan Ice Cream (Serves 30)

Catering to Modern Diets Without Compromising on Decadence

The modern culinary landscape demands inclusivity, and offering a spectacular vegan dessert is no longer a niche luxury—it’s a business necessity. This Tahini Coconut Milk Ice Cream provides a high-end, genuinely satisfying frozen treat that caters to guests who are dairy-free, vegan, or managing various allergies, ensuring no diner feels excluded from the dessert course. By providing an exceptional plant-based option, your establishment appeals to a broader demographic, enhances its reputation for attention to detail, and solidifies its commitment to meeting contemporary dietary standards with zero compromise on flavor or quality.

What truly elevates this recipe above standard coconut milk ice creams is the inclusion of tahini . Tahini's natural sesame oil and high solids content significantly reduce the formation of ice crystals during churning, resulting in a texture that is remarkably creamy, smooth, and decadent—rivaling premium dairy custards. This simple three-ingredient base, when enhanced with pure vanilla and a pinch of salt, creates a sophisticated, complex flavor profile that hints at toasted nuts and deep caramelization from the maple syrup. It's an efficient, cost-effective recipe to produce in bulk while delivering a memorable, signature dessert experience for every guest.

Restaurant-Scale Recipe: Creamy Tahini Ice Cream (Yield: ~3.5 Quarts / 30 Servings)

This recipe is scaled perfectly for a standard commercial churn, producing enough for 30 generous servings.

Full-Fat Coconut Milk (13.5 fl oz cans) 8 Cans The rich base. Must be full-fat and chilled overnight for best texture.
Pure Maple Syrup (Grade A Dark Robust) 2.5 Cups Sweetener and texturizer (contributes to lower freezing point).
High-Quality Tahini Paste 2 Cups The essential creaming agent for a super-smooth texture.
Pure Vanilla Extract 1 Tablespoon Flavor enhancer for a classic, round dessert note.
Fine Sea Salt 1/4 Teaspoon Critical for balancing the sweetness and intensifying the flavors.

Professional Preparation Instructions

Prep & Chill: Ensure all coconut milk cans are refrigerated overnight. Crucially, your commercial ice cream machine barrel must be completely pre-frozen according to its instructions.
Combine & Emulsify: In a large mixing vessel, combine the chilled coconut milk, maple syrup, tahini, vanilla extract, and sea salt. Use a high-powered commercial blender or an immersion blender to mix until the base is perfectly smooth and homogenous . Any graininess from the tahini must be fully broken down.
Strain for Silkiness: For a truly superior, silky product, pour the mixture through a fine-mesh sieve. This catches any residual solids and ensures a flawless mouthfeel.
Churn: Pour the mixture into the pre-frozen commercial ice cream machine. Churn for 20–30 minutes, or until it reaches a thick, "soft-serve" consistency.
Cure (Harden): Immediately transfer the churned ice cream into air-tight, shallow hotel pans. Press plastic wrap directly onto the surface to prevent ice crystals from forming (freezer burn). Transfer to a deep freezer for curing for a minimum of 6–8 hours.
Service: For ideal scooping consistency during service, allow the hardened ice cream to temper at room temperature for 15 minutes before plating.

The Business Case: Low Cost, High Value

One of the most appealing aspects of this dessert is its efficiency and cost-effectiveness. Utilizing staple, shelf-stable ingredients means easier inventory management and reduced waste.

Estimated Ingredient Cost Analysis (Serves 30)

Full-Fat Coconut Milk (8 Cans) $16.00
Pure Maple Syrup (2.5 Cups) $10.00
High-Quality Tahini (2 Cups) $7.00
Pure Vanilla Extract & Salt $0.50

Total Estimated Ingredient Cost: $33.50

Estimated Cost Per Serving: $1.12

At an estimated ingredient cost of just $1.12 per serving , this recipe offers a tremendous profit margin potential while delivering an exceptional, inclusive, and memorable dessert experience for your guests. It’s a smart choice that tastes indulgent but makes perfect business sense.

The Vegan's Jellyfish Dilemma

Tue, 26 Aug 2025 20:15:08 GMT

Jellyfish are animals, so they're not a vegan food. Yet, the question of their consumption sparks a deep ethical debate among vegans.

For the uninitiated, the question "Are vegans allowed to eat jellyfish?" might seem bizarre, a head-scratching query with an obvious answer. Yet, this very question is a surprisingly popular topic of debate within vegan circles, highlighting the complex and nuanced philosophical underpinnings of the vegan lifestyle. To understand why this is a point of interest, we must first address why, despite their name, jellyfish are definitively not a vegan food source.

The most fundamental reason is simple: jellyfish are animals. Veganism, by its very definition, is a philosophy and way of living that seeks to exclude all forms of exploitation and cruelty to animals for food, clothing, or any other purpose. While the "fish" in "jellyfish" is a misnomer—they are not fish but rather invertebrates belonging to the phylum Cnidaria—they are unequivocally part of the animal kingdom. This fact alone makes them non-vegan. A person who consumes any animal, regardless of its species, is not a vegan.

However, the conversation doesn't end there, and this is where the question becomes more complex and intriguing for the vegan community. The core of the debate revolves around the concept of sentience. Many vegans are motivated by the desire to prevent suffering, and sentience—the ability to feel, perceive, and experience subjectivity—is central to this ethical framework. Jellyfish are fascinating in that they lack a centralized brain, heart, and a complex nervous system. They possess a diffuse "nerve net" that allows them to react to their environment, but it's not clear if this translates to a conscious experience or the ability to feel pain.

This biological ambiguity opens a philosophical can of worms. If a living creature cannot experience pain or suffering in a meaningful way, is it unethical to consume it? Some argue that from a purely utilitarian perspective, eating a non-sentient jellyfish is no different from eating a non-sentient plant, such as a mushroom or a head of lettuce. The harm done, they would contend, is functionally zero. This line of reasoning challenges the strict, taxonomic definition of veganism, which prohibits the consumption of all animals.

However, the majority of vegans reject this argument. One common counterpoint is the principle of "erring on the side of caution." With our current scientific understanding, we cannot definitively prove that jellyfish are not capable of some form of sentience or awareness we do not yet comprehend. To make an exception for them based on our limited knowledge is seen as a risky and potentially speciesist act. It could set a dangerous precedent, opening the door to justifying the consumption of other animals with "simple" nervous systems, like oysters or sponges.

Furthermore, veganism is not just about avoiding pain; it's also about opposing the commodification and exploitation of animals. Regardless of their capacity to feel pain, jellyfish are living beings with complex life cycles and roles in their ecosystems. Harvesting them for human consumption contributes to a system that views animals as resources to be exploited, an ideology that veganism fundamentally opposes.

In conclusion, while the answer to "Are vegans allowed to eat jellyfish?" is a resounding "no," the question itself is a valuable tool for exploring the philosophical depths of the vegan movement. It forces a conversation about the difference between a dietary choice and an ethical stance. It challenges vegans to articulate their principles beyond a simple list of prohibited foods and to confront the gray areas where science, ethics, and personal belief intersect. It's a question that highlights the profound commitment of many vegans to a world where the lives of all animals are respected, regardless of their perceived complexity or capacity for suffering.

Beyond the Bun: Two Delicious & Nutritious Vegan Sandwiches

Mon, 03 Mar 2025 18:29:03 GMT

Open-Faced Delights: A Vegan Twist on Classic Sandwiches

Tired of the same old sandwich routine? It's time to get creative with "hat sandwiches," a fun and flavorful way to elevate your lunch game. These open-faced creations feature a hearty base topped with a colorful and nutritious "hat" of fresh veggies, vibrant sauces, and plant-based goodness.

1. The "Mediterranean Marvel" Hat Sandwich

This vibrant sandwich bursts with Mediterranean flavors.

Ingredients:

Base: 2 slices of whole-grain bread or a toasted English muffin
Spread: 2 tablespoons hummus
"Hat" Toppings: 1/4 cup sliced cucumbers
1/4 cup diced bell peppers (any color)
1/4 cup crumbled feta cheese (vegan)
1/4 cup Kalamata olives (pitted and sliced)
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh mint
Drizzle: 1 tablespoon olive oil
Garnish: Fresh oregano or basil sprigs

Instructions:

Prepare the Base: Spread hummus generously on both slices of bread or the English muffin halves.
Build the "Hat": Arrange cucumbers, bell peppers, feta cheese, olives, parsley, and mint in a colorful and artistic way on top of the hummus.
Drizzle & Garnish: Drizzle with olive oil and garnish with fresh oregano or basil sprigs.

Nutritional Notes: This sandwich is packed with vitamins, minerals, and fiber from the vegetables and whole grains. Hummus provides protein and healthy fats. ¹

1. Is hummus healthy? - MedicalNewsToday

www.medicalnewstoday.com

2. The "Spicy Southwestern Sunrise" Hat Sandwich

This vibrant sandwich offers a spicy kick with Southwestern flair.

Ingredients:

Base: 2 slices of whole-grain bread or a toasted corn tortilla
Spread: 2 tablespoons guacamole
"Hat" Toppings: 1/4 cup black beans (rinsed and drained)
1/4 cup diced tomatoes
1/4 cup chopped red onion
1 tablespoon chopped cilantro
1/2 jalapeño pepper, seeded and minced (optional)
1/4 cup shredded vegan cheddar cheese
Drizzle: 1 tablespoon lime juice
Garnish: A sprinkle of chili powder

Instructions:

Prepare the Base: Spread guacamole generously on both slices of bread or the tortillas.
Build the "Hat": Arrange black beans, tomatoes, red onion, cilantro, and jalapeño (if using) in a colorful and artistic way on top of the guacamole.
Top & Garnish: Sprinkle with vegan cheddar cheese, drizzle with lime juice, and garnish with a sprinkle of chili powder.

Nutritional Notes: This sandwich is a great source of plant-based protein from the black beans and healthy fats from the guacamole and avocado.

Tips & Variations:

Get Creative: Experiment with different bread types, spreads, and toppings.
Add-ons: Include sprouts, avocado slices, roasted vegetables, or pickled onions for extra flavor and texture.
Make it Ahead: Prepare the "hat" toppings in advance and store them in separate containers in the refrigerator for easy assembly.
Customize: Adjust the spice level to your preference by adding more or less jalapeño.

Enjoy these delicious and nutritious vegan hat sandwiches for a quick and satisfying meal!

Diving into Vegan: What the Latest Science Says About Your Health

Wed, 26 Feb 2025 18:42:34 GMT

Veganism and Health: What the Latest Research Tells Us

So, you're thinking about going vegan? That's awesome! Whether it's for ethical reasons, environmental concerns, or personal health goals, a vegan diet can be a powerful choice. But, like any major lifestyle change, it's important to understand the potential benefits and risks. Let's explore what recent medical literature tells us.

The Good Stuff: Health Perks of a Plant-Powered Life

One of the biggest draws of a vegan diet is its potential to improve your overall health. Studies consistently show that well-planned vegan diets are associated with a lower risk of several chronic diseases. For example, research suggests that vegans often have lower blood pressure, cholesterol levels, and a reduced risk of type 2 diabetes and heart disease.(1) This is likely due to the high intake of fiber, antioxidants, and healthy fats found in plant-based foods.

Recent research has also explored the impact of vegan diets on gut health. The diverse range of plant-based foods can promote a healthy gut microbiome, which plays a crucial role in digestion, immunity, and even mental health.(2) Imagine your gut as a bustling city, and fiber-rich fruits, vegetables, and legumes are the happy residents keeping everything running smoothly!

Furthermore, some studies have shown potential benefits for weight management. Because plant-based foods are often lower in calories and higher in fiber, they can help you feel full and satisfied, which can aid in maintaining a healthy weight.

Navigating the Potential Challenges: What to Watch Out For

While the benefits are significant, it's crucial to be aware of potential nutritional gaps. Some key nutrients, like vitamin B12, iron, calcium, vitamin D, and omega-3 fatty acids, can be harder to obtain solely from plant-based sources.

Vitamin B12, for example, is primarily found in animal products. Since it's essential for nerve function and red blood cell production, vegans need to supplement or consume fortified foods to avoid deficiency.(3) Iron, while present in plants, is non-heme iron, which is less readily absorbed than heme iron from animal sources. Eating iron-rich plant foods alongside vitamin C can improve absorption.

Calcium and vitamin D are vital for bone health. While leafy greens and fortified plant milks are good sources of calcium, vitamin D often requires supplementation, especially in areas with limited sunlight. Omega-3 fatty acids, crucial for brain health, can be obtained from flaxseeds, chia seeds, and walnuts, but it might be necessary to consider algae-based supplements for optimal intake.

It's also important to pay attention to protein intake. While you can definitely get enough protein from plants, it requires a bit more planning. Incorporating a variety of legumes, grains, nuts, and seeds will ensure you're getting all the essential amino acids your body needs.

Making it Work: Tips for a Healthy Vegan Journey

Starting a vegan diet can feel overwhelming, but it doesn't have to be! Here are a few friendly tips:

Plan your meals: Focus on whole, unprocessed plant foods.
Supplement wisely: Talk to your doctor or a registered dietitian about appropriate supplements.
Variety is key: Eat a diverse range of fruits, vegetables, legumes, grains, nuts, and seeds.
Read labels: Pay attention to fortified foods and added sugars.
Listen to your body: Pay attention to how you feel and adjust your diet as needed.

Remember, a vegan diet is a journey, not a race. Be patient with yourself, do your research, and enjoy the delicious world of plant-based eating!

Footnotes:

Dinu, M., Abbate, R., Gensini, G. F., & Casini, A. (2017). Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical reviews in food science and nutrition, 57(17), 3640–3649.
Tomova, A., Bukolova, N., Rausch, I., Godovykh, K., Doronina, L., & Bidzan-Bluma, I. (2019). The effects of vegetarian and vegan diets on gut microbiota. Frontiers in nutrition, 6, 47.
Pawlak, R., Berger, J., Hines, I., & Husaini, A. (2018). Recommendations for vitamin B-12 intake and status in vegans. European journal of clinical nutrition, 72(12), 1675–1680.

Chili Power: A Vegan Delight

Tue, 25 Feb 2025 16:56:34 GMT

Cozy Up with Smoky Vegan Chili

The wind howled outside, rattling the windows as a cozy warmth emanated from the kitchen. Aromas of roasted peppers, smoky spices, and rich tomatoes mingled in the air, promising a hearty and satisfying meal. Tonight was chili night, a perfect antidote to the blustery weather, and this wasn't just any chili – it was a vegan masterpiece, packed with flavor and sure to please even the most dedicated carnivores.

Hearty, Smoky Vegan Chili (Serves 4)

Ingredients:

Smoky Elements:
1 tablespoon olive oil
1 large onion, chopped
2 bell peppers (1 red, 1 green), chopped
3 cloves garlic, minced
2 tablespoons chipotle peppers in adobo sauce, finely chopped (plus 1 tablespoon adobo sauce from the can)
1 tablespoon smoked paprika
1 teaspoon cumin
½ teaspoon chili powder
¼ teaspoon cayenne pepper (optional, for extra heat)
Hearty Base: 1 (28-ounce) can crushed tomatoes
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained
1 cup vegetable broth
1 cup frozen corn
Flavor Boosters:
1 tablespoon cocoa powder (unsweetened)
1 tablespoon maple syrup
1 teaspoon apple cider vinegar
Salt and pepper to taste
Toppings (Optional):
Vegan sour cream or cashew cream
Chopped cilantro or green onions
Avocado, diced
Tortilla chips or cornbread

Instructions:

Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and bell peppers and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
Infuse with Smoky Flavor: Stir in the chopped chipotle peppers, adobo sauce, smoked paprika, cumin, chili powder, and cayenne pepper (if using). Cook for 1 minute more, stirring constantly, to bloom the spices.
Build the Chili Base: Add the crushed tomatoes, black beans, kidney beans, pinto beans, and vegetable broth to the pot. Stir well to combine.
Deepen the Flavor: Stir in the cocoa powder, maple syrup, and apple cider vinegar. These ingredients add depth and complexity to the chili.
Simmer and Thicken: Bring the chili to a simmer, then reduce the heat to low, cover the pot, and let it simmer for at least 30 minutes, or up to an hour, stirring occasionally. The longer it simmers, the more the flavors will meld and deepen.
Add the Corn: Stir in the frozen corn during the last 10 minutes of cooking.
Season to Taste: Season the chili with salt and pepper to taste.
Serve and Enjoy: Ladle the chili into bowls and top with your favorite toppings, such as vegan sour cream, chopped cilantro, avocado, and tortilla chips or cornbread.

Enjoy your hearty and smoky vegan chili!

Just for Veganinners! A Gentle Guide to Thriving on a Plant-Based Path

Sat, 22 Feb 2025 15:02:34 GMT

Discovering the Joy of Veganism: A Guide for Newcomers

Embarking on a vegan journey is a wonderful step towards a brighter, healthier, and more compassionate life. It's a journey of growth and discovery, and like any new path, it can have its challenges. This guide offers some gentle suggestions to help you navigate the initial stages and embrace the vegan lifestyle with joy and confidence.

 1. Be Kind to Yourself: Transitioning to veganism is a process, not a race. Slip-ups happen. Instead of dwelling on them, focus on your overall commitment to kindness and well-being. Self-compassion is key to a sustainable and enjoyable journey.

2. Embrace the Feel-Good Factor: While familiar comforts might be missed initially, veganism opens up a whole new world of positive feelings. Rejoice in the knowledge that you're making choices that benefit your health, the environment, and animals. Focus on the positive impact you're having, and let that feeling be your guide.

3. Ditch the Labels: Labels can be restrictive. Instead of defining yourself as "vegan," focus on living a vegan lifestyle. This allows for flexibility and personal growth without the pressure of rigid categorization. Your actions speak louder than labels.

4. Immerse Yourself in Knowledge: The more you learn about the benefits of veganism – from health improvements to environmental impact and animal welfare – the more inspired you'll become. Explore books, articles, documentaries, and online resources to deepen your understanding and fuel your passion.

5. Share Your Journey with Grace: Lead by example. Let your vibrant health, positive energy, and compassionate choices inspire others. Avoid judgment or preaching; instead, offer support and information when asked. A gentle approach is more likely to resonate with those curious about your lifestyle.

6. Steer Clear of the Sensational: While it's important to be aware of the realities of animal agriculture, avoid overwhelming yourself with graphic content. Focus on the positive aspects of veganism and the positive changes you're making. A mindful approach is more sustainable in the long run.

7. Cultivate Humility: Recognize that every action, even with the best intentions, has an impact. Staying humble reminds us that we are all on a journey of continuous learning and improvement. This humility fosters understanding and avoids an "us vs. them" mentality.

Congratulations on choosing a vegan lifestyle! It's a journey filled with rewards, both personal and global. May your path be filled with joy, health, and compassion.

Addressing the "Lions Eat Meat" Argument: Compassionate Responses to a Common Fallacy

mystic@mysticmedia.com (Jim Moore) — Mon, 13 Jan 2025 16:48:20 GMT

Exploring Why Humans Aren't Lions and How Ethical Choices Transcend Natural Instincts.

One of the most frequently heard objections to veganism is the claim that it’s natural for humans to eat animals because “lions eat meat, and we’re animals just like they are.” While this argument may seem logical at first glance, it rests on several misconceptions about both human nature and morality. Let’s explore these fallacies and consider a compassionate, open-hearted response.

Humans Are Not Lions

The comparison between humans and lions overlooks the profound differences between our species. Lions are obligate carnivores, meaning they must eat meat to survive. Their physiology, including sharp teeth, claws, and digestive systems, is specifically designed for hunting and consuming prey. Humans, on the other hand, are omnivores with the ability to thrive on plant-based diets. Our flat molars and long intestinal tracts are well-suited for breaking down fruits, vegetables, grains, and legumes.

Pointing to a lion’s diet to justify human behavior ignores the choices and capabilities we possess as a species. Unlike lions, we don’t need to eat meat to survive or be healthy. In fact, numerous studies show that well-planned vegan diets can provide all the nutrients we need while reducing the risk of chronic diseases.

Nature Doesn’t Dictate Morality

Another fallacy embedded in this argument is the idea that what’s “natural” is inherently good or right. Nature is full of behaviors that humans would consider unacceptable, such as infanticide, territorial aggression, or even cannibalism. Lions and other predators engage in these behaviors because they are driven by survival instincts, not moral reasoning.

Humans, however, possess the capacity for ethical reflection. We can evaluate our actions based on their consequences for others and the planet. Choosing a vegan lifestyle is a way to align our actions with values of compassion, sustainability, and nonviolence. Just because something occurs in nature doesn’t mean it aligns with the moral standards we hold ourselves to as a society.

Humans Are Unique in Their Choices

Unlike lions, humans have access to an abundance of food choices. Modern agriculture and culinary innovation have made it easier than ever to enjoy diverse, delicious plant-based meals. When we have the option to nourish ourselves without causing harm to animals, why wouldn’t we choose the kinder path?

It’s also worth noting that humans have long used their intelligence and creativity to overcome natural instincts. For example, humans naturally experience anger, but we develop social norms and laws to prevent violence. Similarly, even if eating animals were “natural,” we have the ability to choose a more ethical and sustainable path.

A Compassionate Response

When someone raises the “lions eat meat” argument, a kind response might be:

“It’s true that lions eat other animals, but they do so out of necessity. Humans, on the other hand, have the privilege of choice. We can meet all our nutritional needs with plant-based foods and live in a way that’s more aligned with values of kindness and care. For me, veganism is about choosing compassion when I have the option to do so.”

By acknowledging their perspective and gently steering the conversation toward shared values, you can encourage thoughtful dialogue without confrontation.

Final Thoughts

The “lions eat meat” argument may seem compelling, but it fails to account for the unique capabilities and responsibilities humans possess. By choosing veganism, we’re not denying our place in nature—we’re embracing our ability to act with compassion and foresight. In doing so, we create a world that’s kinder to animals, better for the planet, and healthier for ourselves.

Understanding Resistance to Veganism: Compassionate Responses for Heartfelt Conversations

Sat, 04 Jan 2025 21:05:45 GMT

Breaking Barriers with Kindness: How to Address Common Veganism Concerns with Compassionate and Thoughtful Dialogues.

Many vegans encounter resistance when discussing their lifestyle with others. The reasons for this resistance are as varied as the individuals who express them. For those committed to veganism and seeking meaningful, non-confrontational dialogues, understanding these objections can be the key to fostering empathy and opening hearts. Here, we explore some common reasons people resist veganism and offer kind, thoughtful responses that address their concerns with compassion and logic.

1. “I love the taste of meat too much to give it up.”

Taste is a deeply personal experience, and many non-vegans fear losing foods they’ve enjoyed their entire lives.

Compassionate Response: “I understand how much food can mean to us; it’s tied to so many memories and comforts. When I went vegan, I discovered so many delicious alternatives that satisfied my cravings. Have you ever tried a plant-based burger or homemade jackfruit BBQ? It’s amazing how far these options have come—you might find you enjoy them just as much!”

By framing the conversation around discovery rather than deprivation, you’re inviting curiosity rather than defensiveness.

2. “Humans have always eaten meat.”

This appeal to tradition often stems from a sense of cultural identity or the belief that historical practices justify current ones.

Compassionate Response: “You’re right that eating meat has been part of human history for a long time. But so has adapting and evolving as we learn more about our impact on the world. Just like we’ve changed in areas like technology or medicine, we can also change how we approach food to align with what we now know about health, ethics, and sustainability. Veganism feels like the next step in that journey for me.”

Acknowledging the value of tradition while emphasizing progress can encourage reflection without invalidating their perspective.

3. “Veganism is too expensive.”

This concern is especially valid for those facing financial challenges, as perceptions of veganism often center around pricey specialty products.

Compassionate Response: “It’s true that some vegan products can be expensive, but the basics of a plant-based diet—like beans, rice, lentils, oats, and fresh or frozen vegetables—are often some of the most affordable foods available. I’d be happy to share some budget-friendly meal ideas if you’re curious. For me, it’s been about keeping things simple and finding what works within my budget.”

Focusing on accessibility and offering practical advice can help dismantle this misconception.

4. “Veganism isn’t natural.”

This argument often hinges on the belief that humans are biologically designed to eat animal products.

Compassionate Response: “I’ve heard that perspective before, and it’s interesting how much science has taught us about what our bodies really need. There’s a growing body of research showing that a well-planned vegan diet can be not only natural but also incredibly healthy. For me, it’s about choosing the kind of ‘natural’ that aligns with my values of compassion and sustainability.”

This response respects their viewpoint while gently introducing alternative evidence.

5. “I’m worried about getting enough protein.”

Protein deficiency is a common fear, often perpetuated by misconceptions about plant-based diets.

Compassionate Response: “It’s such a common worry, and I had it too when I first went vegan. But I’ve learned that plants provide plenty of protein. Foods like lentils, chickpeas, tofu, tempeh, and even things like oats and broccoli all have protein. If you’d like, I can share some of my favorite high-protein recipes!”

Offering solutions rather than dismissing concerns helps to build trust and interest.

6. “I don’t want to be judged or pressured.”

Many people fear that engaging with veganism means being subjected to criticism.

Compassionate Response: “I hear you. Nobody likes to feel judged, and I think it’s important to respect each other’s journeys. For me, veganism is about living in alignment with my values, not about judging anyone else. If you’re ever curious or want to talk, I’m always here to share what I’ve learned without any pressure.”

Creating a safe space for open dialogue can help dissolve defensive barriers.

7. “I don’t think my small actions will make a difference.”

The enormity of global issues like climate change or animal suffering can make individual efforts seem insignificant.

Compassionate Response: “It can definitely feel overwhelming. But I’ve come to believe that every small action matters. When we choose plant-based meals, it’s like casting a vote for the kind of world we want to see. Plus, it’s amazing how our choices can inspire others to make changes too. Together, those small actions really add up.”

This response emphasizes collective impact while affirming their concerns.

Let's Wrap Up

Resistance to veganism often stems from deeply held beliefs or fears. By approaching these conversations with empathy and respect, vegans can bridge the gap between differing perspectives. Offering thoughtful responses not only counters misconceptions but also plants seeds of curiosity and understanding. After all, the goal isn’t to win an argument—it’s to connect, inspire, and share the journey toward a more compassionate world.

The Environmental Impact of a Vegan Lifestyle: Latest Scientific Evidence

Tue, 31 Dec 2024 17:38:15 GMT

How Vegan Choices Protect Our Planet

A vegan lifestyle—one that excludes all animal-derived products—has been increasingly recognized for its potential to reduce environmental harm. Recent scientific studies highlight how plant-based diets significantly benefit the planet by decreasing greenhouse gas emissions, conserving water, and preserving biodiversity. Here is an overview of the latest evidence and what it means for the environment.

1. Lower Greenhouse Gas Emissions

The livestock industry is one of the largest contributors to greenhouse gas emissions globally. According to a 2023 study published in Nature Food, transitioning to a global plant-based diet could reduce food-related greenhouse gas emissions by up to 70% by 2050. Livestock farming produces significant amounts of methane and nitrous oxide, two potent greenhouse gases.

Methane from Cattle : Cows release methane during digestion, a process called enteric fermentation. This gas is approximately 28 times more effective at trapping heat in the atmosphere than carbon dioxide over a 100-year period.
Land Use and Deforestation : Raising animals requires vast amounts of land, often leading to deforestation to create grazing areas or grow feed crops. The destruction of forests releases stored carbon dioxide, further exacerbating climate change.

2. Reduced Water Consumption

The production of animal-based foods is far more water-intensive than plant-based alternatives. A report from the Water Footprint Network highlights that producing 1 kilogram of beef requires approximately 15,400 liters of water, while 1 kilogram of vegetables requires only 322 liters. Switching to a vegan diet can significantly reduce personal water usage.

Water for Feed Crops : Most of the water used in livestock farming goes toward growing crops like corn and soy for animal feed. By eliminating the need for this intermediate step, plant-based diets are far more efficient.
Comparison of Protein Sources : Legumes, such as lentils and chickpeas, are among the most water-efficient protein sources, requiring significantly less water than meat or dairy.

3. Biodiversity Preservation

Livestock farming is a leading cause of habitat destruction and species extinction. A 2022 report from the World Wildlife Fund (WWF) noted that agricultural expansion for livestock feed crops—such as soybeans—has destroyed vast areas of biodiverse habitats, including the Amazon rainforest.

Land Use : Animal agriculture occupies nearly 77% of all agricultural land globally while providing only 18% of the world’s calories. This inefficient land use threatens ecosystems and wildlife.
Pesticides and Fertilizers : The heavy use of these chemicals in feed crop production harms soil health, waterways, and non-target species, such as pollinators critical to food systems.

4. Practical Impacts of a Vegan Lifestyle

Individual action matters. A 2023 meta-analysis published in Science Advances found that adopting a vegan diet reduces an individual’s carbon footprint by 50%, water use by 41%, and land use by 75%. These changes collectively contribute to mitigating climate change and preserving essential natural resources for future generations.

Final Thoughts

The scientific evidence is clear: a vegan lifestyle offers significant environmental benefits. From reducing greenhouse gas emissions to conserving water and protecting biodiversity, plant-based diets are a powerful tool for combating environmental degradation. By making compassionate choices, vegans can be a driving force for a sustainable and thriving planet.

3 Ways to Compassionately Talk with Non-Vegans About the Vegan Lifestyle

Mon, 30 Dec 2024 16:31:17 GMT

How to Foster Empathy and Understanding Through Dialogue

Embarking on a vegan lifestyle is often a deeply personal journey rooted in compassion for animals, the planet, and personal health. However, discussing your vegan choices with non-vegan friends and family can feel daunting. For new vegans, presenting your perspective in a kind, understanding, and non-confrontational manner is key to fostering productive and compassionate conversations. Here are three ways to talk about veganism with empathy and respect.

1. Lead with Understanding, Not Judgment

It’s important to remember that everyone’s journey is different. Many non-vegans have never considered the impact of their dietary choices, and some may feel defensive or overwhelmed when the topic arises. Start by acknowledging this.

Empathize : Begin conversations by recognizing their perspective. For instance, "I understand that making dietary changes can feel challenging; it took me time to adjust, too."
Avoid Shaming : Refrain from making accusatory statements like, "Eating meat is wrong." Instead, focus on your personal motivations, such as, "I chose this lifestyle because it aligns with my values of compassion."

When you speak from a place of understanding, you’re more likely to open a dialogue rather than provoke an argument.

2. Share Your Experience and Knowledge Gently

People are often curious about veganism but hesitant to ask questions for fear of being judged. Sharing your experience—without overwhelming them with information—can inspire interest and understanding.

Tell Your Story : Share how you came to adopt a vegan lifestyle. For example, "I watched a documentary about factory farming, and it really opened my eyes."
Highlight the Positives : Focus on the benefits you’ve experienced, such as improved health, a lighter environmental footprint, or the joy of discovering new foods.
Answer Questions Thoughtfully : If someone asks, "Where do you get your protein?" respond with helpful information: "There are so many great sources, like lentils, chickpeas, and tofu. I’d be happy to share some recipes."

Providing answers without pushing an agenda makes the conversation feel collaborative rather than confrontational.

3. Encourage Exploration Without Pressure

For many, adopting a vegan lifestyle feels like an all-or-nothing decision, which can be intimidating. Encourage small steps toward plant-based eating without pressuring them to commit fully.

Suggest Small Changes : Recommend starting with one vegan meal a week. Say something like, "Have you tried a meatless Monday? I can share a recipe that’s easy and delicious."
Offer Support : If someone expresses interest, provide resources like documentaries, books, or local vegan-friendly restaurants. Be available to answer questions and share tips.
Celebrate Progress : Recognize their efforts, no matter how small. If they try a plant-based meal or switch to almond milk, acknowledge it with enthusiasm: "That’s awesome! How did you like it?"

Encouraging incremental steps helps people feel more comfortable exploring veganism at their own pace.

Final Thoughts

Conversations about veganism don’t have to be contentious. By leading with understanding, sharing your experience gently, and encouraging exploration without pressure, you can foster compassionate dialogues that inspire curiosity and openness. Remember, the goal isn’t to convert everyone overnight but to plant seeds of awareness that may grow over time. Your kindness and patience can make all the difference.

Keep It Simple and Affordable: Veganuary 2025 Meal Planning Tips

Sun, 29 Dec 2024 18:01:35 GMT

Affordable, Nutritious, and Delicious: Simplifying Plant-Based Eating for Veganuary

Veganuary is the perfect time to embrace a vegan lifestyle, but for many families, the challenge lies in keeping meals both simple and affordable. Whether you’re a seasoned vegan or just starting your plant-based journey, here are practical tips for meal planning and grocery shopping that prioritize low-processed, nutrient-dense foods. These ideas will help you create satisfying and healthy meals for breakfast, lunch, and dinner while staying within your budget.

Breakfast Ideas

Breakfast sets the tone for the day, so it’s important to keep it nutritious and energizing. The good news is that many plant-based breakfasts are easy to prepare and cost-effective.

Oatmeal Variations : Oats are a versatile, budget-friendly staple. Prepare them with plant-based milk or water and add toppings like fresh or frozen fruit, a sprinkle of seeds, or a dollop of peanut butter. For extra nutrition, stir in chia seeds or ground flaxseed.
Tofu Scramble : Tofu is an excellent protein source and can be seasoned to mimic scrambled eggs. Add turmeric for color and nutritional yeast for a cheesy flavor. Pair it with whole-grain toast or roasted potatoes.
Smoothie Bowls : Use frozen fruits, a handful of greens, and plant-based milk to create a smoothie. Top with granola, nuts, and shredded coconut for a filling, nutrient-packed start to the day.

Lunch Tips

Lunches should be simple, portable (if needed), and packed with energy to get you through the afternoon.

Hearty Salads : Combine leafy greens with a grain like quinoa, farro, or brown rice. Add chickpeas, black beans, or lentils for protein, and top with a homemade dressing using olive oil, lemon juice, and mustard.
Vegetable Wraps : Use whole-grain tortillas filled with hummus, shredded carrots, cucumbers, and leafy greens. Add baked tofu or tempeh slices for extra protein.
Soups and Stews : Prepare large batches of lentil soup or vegetable stew at the beginning of the week. These are affordable, easy to reheat, and freeze well for later.

Dinner Strategies

Dinner is often the most time-consuming meal, but it doesn’t have to be complicated. Focus on simple recipes with wholesome ingredients.

Stir-Fries : Combine seasonal vegetables, tofu, or tempeh with a simple sauce made from soy sauce, garlic, and ginger. Serve over brown rice or noodles.
Chili Night : Use beans, diced tomatoes, and spices like cumin and paprika to make a hearty chili. Serve with cornbread or over baked sweet potatoes.
Baked Sheet Pan Meals : Roast a variety of vegetables with olive oil and herbs. Pair with a protein source like chickpeas or marinated tempeh.

Grocery Shopping Tips

Keeping costs down while eating healthy is all about smart shopping. Here are some tips:

Buy in Bulk : Purchase grains, beans, lentils, and seeds from the bulk section. These items are often cheaper and have a long shelf life.
Choose Seasonal Produce : Seasonal fruits and vegetables are more affordable and often fresher. Plan meals around what’s available.
Limit Processed Foods : Skip the pre-packaged vegan snacks and opt for whole foods. Make your own snacks like roasted chickpeas or trail mix.

Wrap-Up

By focusing on simple, whole-food ingredients, you can make Veganuary 2025 a delicious, nutritious, and budget-friendly success. Meal planning and smart shopping are key to keeping it affordable while feeding your family satisfying vegan meals. Embrace these tips and enjoy the journey of plant-based living!

Kindness: The Heart of Veganism

mystic@mysticmedia.com (Jim Moore) — Tue, 24 Dec 2024 17:17:01 GMT

Leading with Compassion: Why Kindness to All Beings, Including Humans, Is Essential to the Vegan Movement

At its core, veganism is about kindness—a choice to live with compassion for all beings. It begins with a commitment to avoid harming animals, but it doesn’t end there. Kindness isn’t just what’s on your plate; it’s how you carry yourself in the world. It’s about extending that same compassion to every interaction, including those with other humans.

For many vegans, the decision to go plant-based was driven by a sense of justice and the desire to make the world a better place. It’s natural to feel a fire in your soul when you see the suffering of animals or the destruction of the planet due to industrial agriculture. Protests, campaigns, and conversations are often fueled by this passion. But in our zeal to open others’ eyes, it’s easy to forget that how we share our message matters as much as the message itself.

Confrontation, though it may seem like a direct way to create change, can actually work against the very principles we stand for. Think about it: veganism is rooted in compassion, yet a heated argument or harsh judgment can leave someone feeling alienated rather than inspired. When we approach others with anger or criticism, we risk reinforcing walls instead of building bridges.

Instead, consider the power of empathy. Most people don’t wake up in the morning thinking about how their choices affect animals or the environment. They’re busy, stressed, or simply unaware. Meeting them where they are—with kindness—can open the door to meaningful conversations. Share your journey with honesty and vulnerability. Talk about the foods you’ve discovered, the benefits you’ve felt, and the joy of aligning your actions with your values. These moments of connection plant seeds far more effectively than a raised voice ever could.

It’s not about staying silent in the face of injustice. Advocacy is essential to the vegan movement. But let’s lead with love. A kind word, a warm meal shared, or a thoughtful answer to a curious question can be revolutionary.

The ripple effects of kindness are powerful. By embodying the compassion at the heart of veganism, we don’t just change what’s on the table; we change hearts and minds. That’s how we create a world where kindness to all beings—human and non-human alike—is the norm.

Choosing Kindness: The Heart of a Vegan Lifestyle

Sun, 15 Dec 2024 19:20:07 GMT

Living with empathy, intention, and harmony for a better world.

The intention behind the vegan lifestyle is rooted in a simple yet profound concept: to share as much kindness as possible with the beings that share our planet. This commitment reflects a desire to live with empathy, recognizing that all creatures deserve consideration and care. At its core, veganism seeks to minimize harm—but it does not claim perfection. It’s about aligning your choices with your values and finding joy in the journey toward a more compassionate way of living.

Acknowledging Imperfection

A clear-eyed vegan understands that human existence inherently impacts the world around us. From farming practices to urban development, disruption and death are inevitable. Yet, this acknowledgment doesn’t negate the value of striving to reduce harm where possible. Veganism is not about claiming moral superiority; it’s about making deliberate choices to lessen the negative impact on animals, the environment, and ourselves.

For example, while growing vegetables might inadvertently harm insects or small mammals, it’s a far less harmful practice than raising animals for food. By choosing plant-based options, we take steps to align our daily actions with the principle of causing as little harm as possible. It’s an imperfect, ongoing process—but one filled with purpose and hope.

Kindness to Self as Kindness to Others

Self-care is often overlooked in discussions about veganism, but it’s an essential part of living kindly.

Nourishing your body with a nutritious, plant-based diet is a powerful way to practice self-love. It sends a message to yourself and the world that you value life—yours and others’.

Choosing a vegan lifestyle can lead to improved health outcomes, such as reduced risks of heart disease, diabetes, and certain cancers. These benefits extend beyond personal well-being. A healthier, more vibrant individual is better equipped to contribute positively to their community and the planet. When you care for yourself, you cultivate the energy and resilience needed to advocate for kindness on a broader scale.

Joy in Alignment

One of the greatest rewards of veganism is the sense of harmony it brings. Knowing that your choices reflect your values can be deeply fulfilling. Each meal becomes an opportunity to celebrate compassion, each purchase a chance to support ethical practices. This alignment doesn’t mean sacrificing joy or indulgence. On the contrary, it opens doors to creativity and exploration—from discovering new flavors and cuisines to connecting with like-minded communities.

Veganism also inspires mindfulness. It encourages you to consider the origins of your food and the ripple effects of your consumption habits. This awareness fosters gratitude and a deeper appreciation for the interconnectedness of all life.

An Invitation to Explore

If you’re considering a vegan lifestyle, know that it’s not about being perfect. It’s about taking meaningful steps toward a kinder way of living. Start small—perhaps by trying plant-based meals a few times a week or exploring vegan alternatives to your favorite dishes. Remember, every choice matters, and even incremental changes can have a significant impact.

In embracing veganism, you’re not just changing your diet; you’re making a statement of compassion. You’re choosing to live with intention, acknowledging that while perfection is unattainable, progress is both possible and powerful. By prioritizing kindness—to yourself, to animals, and to the planet—you contribute to a world where empathy and joy can thrive.

Staying Humble as a Vegan: Living Your Values Without Conflict

mystic@mysticmedia.com (Jim Moore) — Tue, 10 Dec 2024 19:53:23 GMT

How embracing humility and kindness can strengthen your vegan journey and your relationships.

Veganism often stems from a desire to create a kinder, more compassionate world. However, one of the unexpected challenges of this lifestyle can be navigating interactions with people who don’t share your choices. It’s easy to feel frustrated when others dismiss your values, but embracing humility is essential. Remaining grounded not only strengthens your relationships but also aligns with the core principles of veganism: kindness and respect for all.

Why Humility Matters in Veganism

Living a vegan lifestyle is about more than what’s on your plate—it’s about extending compassion to all beings, including the people around you. When conflicts arise over dietary differences, it can feel tempting to engage in debates or try to “win” an argument. But ask yourself: does this serve the goal of creating peace and understanding? Often, these confrontations do more harm than good, creating division instead of building bridges.

Humility doesn’t mean hiding your beliefs. It means sharing them in a way that invites conversation rather than confrontation. It’s about recognizing that everyone’s journey is different and that judgment or superiority undermines the inclusive spirit of veganism.

Embracing a Humble Approach

Here are some ways to practice humility while staying true to your vegan values:

Acknowledge Your Own Journey : Remember when you weren’t vegan? Reflecting on your process can help you empathize with others who might not be ready to take that step. Everyone grows at their own pace, and understanding this fosters patience.
Resist the Urge to Judge : It’s easy to feel disappointed when people joke about or dismiss your choices, but judgment only reinforces defensiveness. Instead, lead with kindness and curiosity.
Celebrate Small Wins : If someone in your life tries a vegan dish or asks about your lifestyle, celebrate it! Even small steps deserve recognition, and positive reinforcement can plant seeds of change.

Recognizing That Conflict is Counterproductive

Conflict with non-vegans doesn’t just create tension—it directly contradicts the peaceful philosophy behind veganism. The decision to go vegan often comes from a place of wanting to reduce harm. Engaging in heated arguments over someone else’s choices introduces negativity and can overshadow the bigger picture of compassion.

Instead of conflict, strive for connection. This might mean listening more than speaking, sharing your experiences when asked, or simply respecting someone’s right to make their own decisions. It’s okay if others don’t immediately understand your lifestyle. By showing them that veganism isn’t just about food but about kindness and respect, you’re embodying the very change you wish to see.

Humility is the foundation of a peaceful vegan lifestyle. By staying grounded, empathetic, and open-minded, you can foster meaningful conversations and deepen your relationships with others—regardless of their dietary choices. Ultimately, living as a humble vegan isn’t just about avoiding conflict; it’s about creating a ripple effect of kindness in every interaction. And isn’t that what veganism is truly about?

How New Vegans Can Navigate Social Interactions Without Sounding Preachy

mystic@mysticmedia.com (Jim Moore) — Sun, 08 Dec 2024 14:42:34 GMT

Master the art of blending compassion with conversation as you embrace your vegan lifestyle.

Transitioning to a vegan lifestyle can feel empowering, but it also comes with its fair share of social challenges. One of the trickiest situations to navigate is interacting with non-vegans—especially when conversations about food and ethics come up. Whether it’s family dinners, nights out with friends, or casual chats at work, these moments can quickly become uncomfortable if not handled thoughtfully. Here are some tips to keep social harmony intact while staying true to your values.

1. Lead by Example, Not by Lecture

People are often curious about veganism but may be hesitant to ask questions for fear of judgment. By simply living your lifestyle and showing its benefits—like your energy, creativity with meals, or how you support causes you care about—you can spark genuine interest without saying much at all. Actions often speak louder than words, and your example can inspire more effectively than any debate.

2. Understand the Social Landscape

Not everyone is ready to talk about veganism, and that’s okay. Some people might feel defensive because your choice indirectly challenges their own habits. Understanding this dynamic can help you approach these conversations with empathy. Instead of trying to "convert" anyone, aim to share your perspective when asked, focusing on your personal reasons rather than criticizing their choices.

3. Have a Plan for Common Scenarios

Being prepared for typical social situations can make all the difference. Here are a few strategies:

Dining Out : Suggest restaurants with vegan-friendly options, or check menus in advance to avoid awkward moments.
Family Gatherings : Bring a delicious vegan dish to share—this not only ensures you’ll have something to eat but also shows how flavorful vegan food can be.
Questions About Your Choices : Have a simple, non-judgmental response ready, such as, “I feel healthier and more aligned with my values this way, but I know everyone’s journey is different.”

4. Keep It Positive

Focus on what you enjoy about veganism rather than what you’re avoiding. Instead of saying, “I don’t eat meat because it’s cruel,” you could say, “I love discovering new plant-based recipes—it’s been so fun experimenting with flavors!” Highlighting the positives makes the conversation more engaging and less likely to spark conflict.

5. Know When to Bow Out

Not every conversation about veganism is worth having, especially if the other person isn’t open to listening. Politely disengage from heated debates with a simple, “Let’s agree to disagree” or “I think we see things differently, and that’s okay.”

Navigating the Vegan World: Common Challenges and Simple Solutions

mystic@mysticmedia.com (Jim Moore) — Sat, 07 Dec 2024 21:52:46 GMT

Vegan 101: Navigating the Challenges and Triumphs

Embarking on a vegan journey is an exciting step towards a more compassionate and sustainable lifestyle. However, like any significant life change, it comes with its own set of challenges. From social gatherings to grocery shopping, navigating the vegan world can be overwhelming at times. But fear not! With a little preparation and a positive mindset, you can overcome these hurdles and thrive as a vegan.

Social Situations: A Plant-Based Social Butterfly

One of the most common challenges new vegans face is navigating social situations, especially when dining out or attending parties. It can be daunting to decline meat-based dishes or find suitable options on a menu. Here are a few tips to help you navigate these social interactions with ease:

Communicate Clearly: Don’t be afraid to let your friends and family know about your dietary choices. A simple, upfront conversation can alleviate any potential misunderstandings.
Do Your Research: Before attending a social event, research the venue or restaurant to identify vegan-friendly options. Many restaurants now offer plant-based alternatives to traditional dishes.
Bring Your Own Dish: If you’re unsure about the food options at a gathering, consider bringing a delicious vegan dish to share. This way, you can enjoy a meal you know is safe and satisfying.

Grocery Shopping: A Plant-Powered Pantry

Grocery shopping as a vegan can initially feel overwhelming. The aisles are filled with meat, dairy, and eggs, making it easy to get lost. However, with a little planning, you can stock your pantry with nutritious and delicious plant-based foods.

Start Simple: Begin by incorporating more plant-based proteins, such as tofu, tempeh, lentils, and beans, into your meals. Gradually introduce a variety of fruits, vegetables, whole grains, and nuts and seeds.
Read Labels Carefully: Even seemingly plant-based products can contain hidden animal-derived ingredients. Always read labels to ensure they align with your vegan lifestyle.
Explore Your Local Farmers’ Market: Farmers’ markets are great places to find fresh, seasonal produce and artisanal vegan products.

Nutritional Concerns: A Well-Rounded Vegan Diet

A common misconception is that vegan diets are inherently unhealthy or lacking in essential nutrients. However, when planned correctly, a vegan diet can provide all the nutrients your body needs. Here are some tips to ensure you’re getting the nutrients you need:

Prioritize Protein: Incorporate a variety of plant-based protein sources into your diet, such as legumes, tofu, tempeh, seitan, and nuts.
Get Your B12: Vitamin B12 is essential for nerve function and red blood cell production. As it’s primarily found in animal products, vegans should supplement with B12 or consume fortified foods.
Consume Calcium and Iron-Rich Foods: Calcium-rich plant-based foods include leafy green vegetables, fortified plant-based milk, and tofu. Iron-rich foods include lentils, beans, tofu, and fortified cereals.

Remember, transitioning to a vegan lifestyle is a journey, not a destination. It’s okay to make mistakes and learn along the way. By staying informed, being patient with yourself, and seeking support from the vegan community, you can embrace a fulfilling and compassionate vegan lifestyle.

Vegan Salad Bowl for Your Restaurant

mystic@mysticmedia.com (Jim Moore) — Wed, 24 Jul 2024 18:37:31 GMT

A Refreshing and Nutritious Couscous Salad to Delight Your Health-Conscious Diners

Adding this vibrant and refreshing couscous and mixed bean salad to your restaurant menu is a perfect way to cater to health-conscious diners looking for a flavorful and nutritious meal. With its colorful presentation and a mix of textures, this dish not only delights the palate but also adds a visually appealing option to your offerings. The quick pickle adds a tangy twist that complements the fresh vegetables and couscous, making it a standout choice for both lunch and dinner.

Ingredients for 30 Servings

For the Salad:

6 kg couscous
12 kg mixed beans (30 cans of 400g each)
30 tsp (150 ml) olive oil
15 tsp chilli flakes
22.5 small bunches of dill, torn into sprigs
60 watermelon radishes or 180 small ones, sliced
15 cucumbers, peeled into ribbons

For the Quick Pickle:

30 large red onions, finely sliced
7.5 small red cabbages, finely sliced
60 tbsp white wine vinegar or apple cider vinegar
30 tbsp caster sugar
7.5 small bunches of dill, leaves picked

Approximate Prices

(Note: Prices can vary based on location and supplier)

Couscous: $3/kg x 6 = $18
Mixed beans: $1.50/can x 30 = $45
Olive oil: $0.15/tsp x 30 = $4.50
Chilli flakes: $0.20/tsp x 15 = $3
Dill: $2/bunch x 22.5 = $45
Watermelon radishes: $0.50 each x 60 = $30
Cucumbers: $1.50 each x 15 = $22.50
Red onions: $1 each x 30 = $30
Red cabbage: $2 each x 7.5 = $15
White wine vinegar: $0.20/tbsp x 60 = $12
Caster sugar: $0.10/tbsp x 30 = $3

Total Approximate Cost: $228

Method

Step 1: Prepare the Quick Pickle

Mix all the ingredients together in a large bowl with 30 tsp flaky sea salt.
Cover and set aside until needed.

Step 2: Cook the Couscous

Mix the couscous with 8.4 liters of boiling water in a bowl, cover and leave for 4 minutes.
Fluff up with a fork and set aside to cool slightly.

Step 3: Prepare the Beans

Drain and rinse the beans, tip into a bowl.
Stir in the olive oil and chilli flakes along with a little seasoning.

Step 4: Assemble the Salad

Mix most of the dill through the couscous and season.
To assemble, spoon the quick pickle, couscous, radishes, beans, and cucumber into separate parts of each bowl.
Top the pickle with the reserved dill and grind over some black pepper.

This adapted recipe ensures you can serve up to 30 patrons with a delicious, healthful, and visually appealing dish that will surely become a favorite on your menu.

The Evolution of Vegan Food Options in U.S. Restaurants: A Decade of Change

Tue, 11 Jun 2024 18:02:59 GMT

Over the past decade, vegan options have revolutionized U.S. restaurant menus, attracting health-conscious and eco-friendly diners like never before.

Over the last decade, the landscape of vegan food options in the United States has undergone a significant transformation. What was once a niche market has blossomed into a mainstream demand, influencing menus from small, privately-owned establishments to large national chains. For restaurant owners contemplating the addition of vegan dishes to their menus, understanding this trend is crucial for staying competitive and appealing to a broader customer base.

The Early 2010s: The Seed is Planted

In the early 2010s, veganism was still largely seen as a fringe movement. Most restaurants offered limited, if any, vegan options, often restricted to basic salads or vegetable sides. However, a growing awareness of health, environmental, and ethical issues began to shift consumer preferences. Documentaries like "Forks Over Knives" and influential public figures endorsing plant-based diets helped to spark initial interest.

Mid-2010s: Growing Demand and Initial Responses

Late 2010s: Mainstream Adoption

By the late 2010s, veganism had moved firmly into the mainstream. A Nielsen report in 2017 revealed a 20% increase in sales of plant-based foods compared to the previous year. Major chains responded by rolling out comprehensive vegan menus nationwide. Privately-owned restaurants, often more agile and innovative, became hotspots for unique and gourmet vegan dishes.

Fast food chains like Burger King introduced the Impossible Whopper in 2019, which became an instant hit. Similarly, Dunkin' launched a Beyond Sausage breakfast sandwich, catering to the growing vegan breakfast market.

The 2020s: Vegan Options as Standard Fare

Entering the 2020s, the COVID-19 pandemic accelerated trends towards health-conscious and sustainable eating. Consumers increasingly sought out plant-based options, both for health reasons and due to supply chain disruptions that highlighted the vulnerabilities of the meat industry. According to the Plant Based Foods Association, the market for plant-based foods grew 27% in 2020 alone.

Privately-owned restaurants continued to innovate, with many establishing themselves as entirely vegan or offering substantial vegan menus. Chains like Starbucks, McDonald's, and KFC introduced vegan options globally, further cementing plant-based foods in everyday dining.

Why Adding Vegan Options is a Smart Move

For restaurant owners, the shift towards veganism represents a significant opportunity. Offering vegan options can attract a new demographic of health-conscious and environmentally aware customers. It also positions a restaurant as forward-thinking and responsive to consumer trends. Moreover, with advancements in plant-based products, creating delicious and satisfying vegan dishes has never been easier.

By incorporating vegan options, restaurants not only diversify their menu but also contribute positively to environmental sustainability and public health. This strategic move can enhance a restaurant’s reputation, increase customer loyalty, and ultimately, boost sales.

References

Mintel. (2015). Plant-Based Foods: An Overview.
Nielsen. (2017). Plant-Based Foods Sales Growth.
Plant Based Foods Association. (2020). Market Growth Report.

The last decade has seen veganism rise from a niche market to a mainstream dietary preference, driven by health, environmental, and ethical considerations. For restaurant owners, adding vegan options is not just a trend but a strategic decision that can lead to greater success and customer satisfaction in the years to come.

Navigating Non-Vegan Menus: Enjoying Dining Out with Friends as a Vegan

Fri, 19 Apr 2024 13:35:06 GMT

Polite and Respectful Ways to Find Vegan Options at Restaurants Without Vegan Menus

Eating out with friends is a social activity that many of us enjoy, but for vegans, it can sometimes be a challenge when restaurants don’t offer vegan-friendly options. However, with a little creativity and consideration, enjoying a meal out with friends can still be an enjoyable experience. Here are some tips to help you navigate the vegan menu successfully and ensure everyone has a great time.

Communicate with the Staff : When you arrive at the restaurant, politely ask the server if they can accommodate your dietary preferences. Explain that you're vegan and inquire about any potential vegan options or modifications to existing dishes. Most restaurants are willing to accommodate dietary needs if they are informed in advance.
Be Prepared to Customize: If the menu doesn't offer any vegan options, look for dishes that can be easily modified. For example, you can ask for a salad without cheese or a pasta dish without meat or dairy-based sauce. Don't be afraid to ask for substitutions or alterations to suit your vegan diet.
Explain the Situation to Your Friends: Before you go out to eat, let your friends know about your dietary preferences and the challenges you may face at certain restaurants. Explain that you're happy to find a compromise that works for everyone, such as choosing a restaurant that offers vegan options or suggesting alternative dining plans.
Maintain a Positive Attitude: Remember that dining out is about enjoying good food and company. Approach the situation with a positive attitude and a sense of humor. If there are limited vegan options, try to make the best of it and focus on the enjoyable aspects of the experience.

By following these guidelines, you could navigate non-vegan menus with ease and revel in eating out with pals while staying genuine to your vegan life-style.

Restaurant Ready Recipe: Crispy Baked Tofu

Sun, 14 Apr 2024 16:28:00 GMT

Make Your Restaurant Vegan Ready!

Crispy Baked Tofu is a delicious and versatile dish that's perfect for adding a protein-packed option to your lunch menu. This tofu is coated in a flavorful blend of cornstarch, garlic powder, onion powder, paprika, salt, and pepper, then baked until crispy and golden brown. Whether served as an appetizer, salad topper, or main course, this crispy tofu is sure to satisfy vegans and non-vegans alike. Plus, with its simple ingredients and easy preparation, our Crispy Baked Tofu is a cost-effective and hassle-free addition to your menu that's sure to impress your customers.

To make the Crispy Baked Tofu recipe for serving 30 people in a restaurant setting follow the easy recipe instructions below:

Ingredients:

6 blocks (about 4200g) firm tofu
3 cups cornstarch
6 teaspoons garlic powder
6 teaspoons onion powder
6 teaspoons paprika
3 teaspoons salt
3 teaspoons black pepper
Cooking spray or olive oil, for greasing
Soy sauce, for serving

Instructions:

Preheat the oven to 400°F (200°C) and grease several baking sheets with cooking spray or olive oil.
Drain the tofu and press out excess water. Cut each block into 15 slices and pat dry with paper towels.
In a large bowl, mix together the cornstarch, garlic powder, onion powder, paprika, salt, and black pepper.
Coat each tofu slice in the cornstarch mixture and place on the prepared baking sheets.
Bake for 25-30 minutes, flipping halfway through, until crispy and golden brown.
Serve the crispy baked tofu hot, with soy sauce for dipping.

Cost Estimate:

6 blocks firm tofu: $18.00
3 cups cornstarch: $2.00
6 teaspoons garlic powder: $1.00
6 teaspoons onion powder: $1.00
6 teaspoons paprika: $1.00
3 teaspoons salt: $0.50
3 teaspoons black pepper: $0.50
Cooking spray or olive oil: $2.00
Soy sauce: $2.00

Total approximate cost: $27.00 / Save on Bulk Foods at Amazon

Restaurant Ready Vegan Lunch Bowl Recipe

Sun, 14 Apr 2024 16:07:26 GMT

Make Your Restaurant Vegan Ready!

A Vegan Lunch Bowl is a vibrant and nutritious meal that's perfect for adding a healthy option to your restaurant lunch menu. Packed with fresh vegetables, protein-rich chickpeas and beans, and hearty quinoa, this bowl is not only delicious but also satisfying and filling. By offering this colorful and flavorful dish, you can attract health-conscious diners looking for a wholesome and balanced meal. Plus, with its simple ingredients and easy assembly, our Vegan Lunch Bowl is a cost-effective addition to your menu that's sure to please a wide range of customers. The vegan recipe and the approximate cost of the ingredients ready to serve up 30 people is below:

the Vegan Lunch Bowl recipe for serving 30 people in a restaurant setting, we'll need to scale up the ingredients and adjust the cooking method. Here's a modified version of the recipe:

Ingredients:

6 cups quinoa
6 large avocados, sliced
6 large carrots, grated
6 large cucumbers, diced
6 cups cherry tomatoes, halved
3 cups cooked chickpeas
3 cups cooked black beans
3 cups corn kernels
3 cups shredded red cabbage
3 cups mixed greens
3 cups hummus
3 cups tahini dressing (mix tahini with lemon juice, garlic, salt, and water)
Salt and pepper, to taste
Fresh cilantro, chopped, for garnish
Lemon wedges, for serving

Instructions:

Cook the quinoa according to the package instructions and let it cool.
Divide the quinoa, avocado, carrots, cucumbers, cherry tomatoes, chickpeas, black beans, corn, red cabbage, and mixed greens among 30 bowls.
Drizzle each bowl with hummus and tahini dressing.
Season with salt and pepper, to taste.
Garnish with fresh cilantro and serve with lemon wedges on the side.

Cost Estimate:

6 cups quinoa: $6.00
6 large avocados: $12.00
6 large carrots: $3.00
6 large cucumbers: $6.00
6 cups cherry tomatoes: $9.00
3 cups cooked chickpeas: $3.00
3 cups cooked black beans: $3.00
3 cups corn kernels: $3.00
3 cups shredded red cabbage: $3.00
3 cups mixed greens: $3.00
3 cups hummus: $6.00
3 cups tahini dressing: $6.00
Fresh cilantro: $3.00
Lemon wedges: $3.00

Total approximate cost: $66.00 / Shop Amazon Bulk Food and Save

Vegan Chili - Easy and Affordable for Restaurants

Wed, 03 Apr 2024 13:35:26 GMT

Make Your Restaurant Vegan Ready with this Great Chile Recipe

This Vegan Chilli is a hearty and satisfying dish that's perfect for any restaurant menu, offering a delicious blend of beans, vegetables, and spices in a rich tomato sauce. Easy to prepare and affordable, this chili is a crowd-pleaser that's sure to impress vegans and non-vegans alike. Loaded with protein and fiber, our Vegan Chilli is a nutritious and filling option that showcases the versatility of plant-based cuisine. Serve it over rice or with tortilla chips for a complete and satisfying meal that will keep your customers coming back for more. The recipe below is developed to serve 30 people.

Ingredients:

6 tbsp olive oil
6 large onions, chopped
12 garlic cloves, minced
6 large red bell peppers, chopped
6 large yellow bell peppers, chopped
6 medium carrots, chopped
6 tbsp chili powder
6 tbsp ground cumin
6 tbsp smoked paprika
6 tbsp ground coriander
6 tbsp cocoa powder
6 tbsp dried oregano
6 tbsp tomato paste
12 cans (400g each) chopped tomatoes
6 cans (400g each) kidney beans, drained and rinsed
6 cans (400g each) black beans, drained and rinsed
6 cans (400g each) pinto beans, drained and rinsed
Salt and pepper, to taste
Fresh cilantro, chopped, for serving
Cooked rice or tortilla chips, for serving

Instructions:

Heat the olive oil in a large pot over medium heat. Add the onions and cook until softened, about 5 minutes.
Add the garlic, bell peppers, and carrots. Cook for another 5 minutes.
Stir in the chili powder, cumin, smoked paprika, coriander, cocoa powder, oregano, and tomato paste. Cook for 1 minute.
Add the chopped tomatoes, kidney beans, black beans, pinto beans, salt, and pepper. Stir well to combine.
Bring the mixture to a simmer, then reduce the heat to low and cook for 30 minutes, stirring occasionally.
Serve the vegan chili hot, garnished with fresh cilantro. Serve over cooked rice or with tortilla chips on the side.

Cost Estimate:

6 tbsp olive oil: $1.00
6 large onions: $6.00
12 garlic cloves: $2.00
6 large red bell peppers: $6.00
6 large yellow bell peppers: $6.00
6 medium carrots: $3.00
6 tbsp chili powder: $3.00
6 tbsp ground cumin: $3.00
6 tbsp smoked paprika: $3.00
6 tbsp ground coriander: $3.00
6 tbsp cocoa powder: $2.00
6 tbsp dried oregano: $2.00
6 tbsp tomato paste: $2.00
12 cans chopped tomatoes: $18.00
6 cans kidney beans: $9.00
6 cans black beans: $9.00
6 cans pinto beans: $9.00
Salt and pepper: $2.00
Fresh cilantro: $3.00
Cooked rice or tortilla chips: $10.00

Total approximate cost: $112.00

Plant-Powered Plates: Why Vegan Options Are Booming at Restaurants

Wed, 27 Mar 2024 10:42:35 GMT

Affordable Strategies to Meet the Growing Demand

Diners are increasingly seeking plant-based options when they eat out. This trend is impacting both local and chain restaurants, forcing them to adapt their menus to cater to a growing vegan demographic.

According to a 2023 Plant-Based Foods Industry Report :, the U.S. retail sales of plant-based meat alternatives have skyrocketed, reaching over $7 billion in 2023. This surge in demand is spilling over into the restaurant industry, where diners are requesting flavorful and satisfying vegan dishes.

So, how can restaurants respond to this trend without breaking the bank? Here are some cost-effective solutions:

Embrace versatility: Highlight existing vegetarian dishes that can be easily made vegan with minor modifications. Consider offering a "veganize it" option, where diners can swap cheese for plant-based alternatives or remove dairy elements from existing dishes.
Get creative with plant-based proteins: Lentils, beans, tofu, and tempeh are all affordable protein sources. Explore incorporating them into hearty salads, bowls, and stir-fries.
Think seasonal and local: Partnering with local farmers can ensure access to fresh and affordable vegetables. Seasonal produce allows for menu rotation, keeping things exciting for diners.
Focus on flavor: Don't underestimate the power of spices and herbs. Experiment with bold flavor combinations to make even the simplest vegetable dishes stand out.

By implementing these strategies, restaurants can cater to the growing vegan demand without sacrificing profitability. This shift towards plant-based options not only caters to dietary needs but also reflects a growing awareness of sustainability and ethical food choices. Check our blog articles for vegan options that are designed specifically for restaurants and include recipes to serve 30 guests and the cost of each of the ingredients.

Explore Commercial Size Vegan Food products

Restaurant Ready: Creamy Chickpea Curry Recipe

Tue, 26 Mar 2024 13:59:45 GMT

Make Your Restaurant Vegan Ready with this Easy, Affordable Chick Pea Curry Recipe

This flavorful Chickpea Curry is a must-have addition to any restaurant menu, offering a hearty and satisfying dish that's both easy to prepare and budget-friendly. Made with simple, affordable ingredients like chickpeas, onions, tomatoes, and a blend of aromatic spices, this curry is a crowd-pleaser that's sure to impress vegans and non-vegans alike. With its rich, creamy coconut milk base and bold flavors, our Chickpea Curry is the perfect choice for diners looking for a delicious and filling meal that won't break the bank.

Explore Commercial Size Vegan Food products

Creamy Chickpea Curry recipe for serving 30 people in a restaurant setting, we'll need to scale up the ingredients and adjust the cooking method. Here's a modified version of the recipe:

Ingredients:

6 tablespoons olive oil
6 large onions, finely chopped
18 garlic cloves, minced
6 tablespoons ginger, grated
6 green chilies, finely chopped
18 tablespoons curry powder
6 tablespoons ground cumin
6 tablespoons ground coriander
6 tablespoons turmeric
6 tablespoons garam masala
18 tablespoons tomato paste
18 cans (15 ounces each) chickpeas, drained and rinsed
12 cans (15 ounces each) diced tomatoes
Salt and pepper, to taste
6 cups coconut milk
Fresh cilantro, chopped, for garnish
Cooked rice, for serving

Instructions:

Heat the olive oil in a large pot over medium heat. Add the onions and cook until softened, about 5 minutes.
Add the garlic, ginger, and green chilies, and cook for another 2 minutes.
Stir in the curry powder, cumin, coriander, turmeric, and garam masala, and cook for 1 minute.
Add the tomato paste, chickpeas, diced tomatoes, salt, and pepper. Stir well to combine.
Bring the mixture to a simmer, then reduce the heat to low and cook for 30 minutes, stirring occasionally.
Stir in the coconut milk and cook for an additional 10 minutes.
Serve the chickpea curry over cooked rice, garnished with fresh cilantro.

Cost Estimate:

6 tablespoons olive oil: $1.00
6 large onions: $6.00
18 garlic cloves: $3.00
6 tablespoons ginger: $2.00
6 green chilies: $1.00
18 tablespoons curry powder: $4.50
6 tablespoons ground cumin: $2.00
6 tablespoons ground coriander: $2.00
6 tablespoons turmeric: $2.00
6 tablespoons garam masala: $3.00
18 tablespoons tomato paste: $3.00
18 cans chickpeas: $27.00
12 cans diced tomatoes: $18.00
Salt and pepper: $2.00
6 cups coconut milk: $6.00
Fresh cilantro: $3.00
Cooked rice: $10.00

Total approximate cost: $103.50 / Shop Amazon Bulk Food and Save

Vegan Baked Black Bean Tacos Recipe

Sun, 24 Mar 2024 12:16:42 GMT

Make Your Restaurant Vegan Ready Easily and Affordably

Elevate your restaurant's menu with our irresistible Vegan Baked Black Bean Tacos, a crowd-pleasing dish that's as easy to prepare as it is affordable. Featuring a flavorful blend of black beans, bell peppers, spices, and vegan cheese, these tacos are sure to impress vegans and non-vegans alike. With simple and readily available ingredients, our Vegan Baked Black Bean Tacos are a practical and delicious addition to any menu, perfect for satisfying hungry diners looking for a hearty and satisfying meal.

Explore Commercial Size Vegan Food products

Ingredients:

30 small corn tortillas
6 cans (15 ounces each) black beans, drained and rinsed
3 tablespoons olive oil
3 onions, chopped
6 garlic cloves, minced
6 bell peppers, chopped
6 tablespoons chili powder
3 tablespoons ground cumin
3 tablespoons smoked paprika
Salt and pepper, to taste
3 cups corn kernels (fresh, frozen, or canned)
3 cups salsa
3 cups vegan cheese shreds
Fresh cilantro, chopped, for garnish
Lime wedges, for serving

Instructions:

Preheat the oven to 375°F (190°C).
Heat the olive oil in a large skillet over medium heat. Add the onions and cook until softened, about 5 minutes.
Add the garlic, bell peppers, chili powder, cumin, smoked paprika, salt, and pepper. Cook for another 5 minutes.
Stir in the black beans, corn, and salsa. Cook for an additional 5 minutes.
Spoon the bean mixture into the corn tortillas and place them in a single layer in two large baking dishes.
Sprinkle the vegan cheese shreds over the filled tortillas.
Cover the baking dishes with foil and bake for 20 minutes, or until the cheese is melted and bubbly.
Remove the foil and bake for an additional 5 minutes, or until the cheese is lightly browned.
Serve the tacos hot, garnished with fresh cilantro and lime wedges.

Cost Estimate:

30 small corn tortillas: $3.00
6 cans black beans: $9.00
3 tablespoons olive oil: $0.50
3 onions: $3.00
6 garlic cloves: $1.00
6 bell peppers: $6.00
6 tablespoons chili powder: $1.50
3 tablespoons ground cumin: $1.00
3 tablespoons smoked paprika: $1.00
Salt and pepper: $1.00
3 cups corn kernels: $3.00
3 cups salsa: $3.00
3 cups vegan cheese shreds: $9.00
Fresh cilantro: $2.00
Lime wedges: $3.00

Total approximate cost: $48.00

Restaurant Ready Vegan French Toast Recipe

Sat, 23 Mar 2024 16:57:40 GMT

Elevate Your Breakfast Menu with Vegan Delight: The Perfect Fusion of Flavor, Ease, and Affordability.

Introducing our irresistible Vegan French Toast, a delightful addition to any menu that appeals to both vegans and non-vegans alike. This mouthwatering dish offers a deliciously innovative twist on a classic breakfast favorite, featuring thick slices of crusty bread soaked in a rich, creamy batter of almond milk, flaxseed, and vanilla. Topped with fresh berries, maple syrup, and a sprinkle of cinnamon, our Vegan French Toast is a true crowd-pleaser that's perfect for breakfast or brunch. Not only is this dish a culinary delight, but it's also incredibly easy to prepare and features readily available and affordable ingredients, making it a practical and appealing choice for any restaurant looking to offer a tasty and inclusive menu option.

Ingredients:

1 loaf of crusty bread, sliced into 30 thick slices
6 cups almond milk
6 tbsp ground flaxseed
6 tbsp maple syrup, plus extra for serving
3 tbsp vanilla extract
1 1/2 tsp ground cinnamon
Coconut oil or vegan butter, for cooking
Fresh berries, for serving
Powdered sugar, for serving

Instructions:

In a large bowl, whisk together the almond milk, ground flaxseed, maple syrup, vanilla extract, and ground cinnamon.
Dip each slice of bread into the almond milk mixture, ensuring it is well coated.
Heat a large skillet or griddle over medium heat and add a little coconut oil or vegan butter.
Cook the French toast slices in batches until golden brown and crispy on both sides, about 3-4 minutes per side.
Serve the Vegan French Toast warm, topped with fresh berries, a drizzle of maple syrup, and a sprinkle of powdered sugar.

Note: To efficiently serve 30 portions, consider prepping and cooking in batches. Keep the cooked French toast warm in a low oven until ready to serve. Adjust the cooking time as needed to ensure each slice is cooked through.

Cost of the Ingredients:

Estimating the cost of each ingredient for the Vegan French Toast recipe, based on typical prices:

1 loaf of crusty bread: $5.00
6 cups almond milk: $3.00
6 tbsp ground flaxseed: $1.50
6 tbsp maple syrup: $3.00
3 tbsp vanilla extract: $2.00
1 1/2 tsp ground cinnamon: $0.50
Coconut oil or vegan butter: $2.00
Fresh berries: $10.00
Powdered sugar: $1.00

Total approximate cost: $28.00

Please note that these are rough estimates and actual prices may vary. Explore Commercial Size Vegan Food products

Ready for Restaurant Vegan Recipe: Kidney Bean Curry

Sat, 23 Mar 2024 16:25:40 GMT

Make Your Restaurant Vegan Ready!

Introducing a delectable Kidney Bean Curry, a flavorful vegan entree that's sure to delight diners of all preferences. This hearty dish features a fragrant blend of spices, tender kidney beans, and a rich tomato base, all served over fluffy basmati rice. Not only is our Kidney Bean Curry a delicious addition to any menu, but it also caters to the growing demand for vegan options in restaurants. By offering this savory dish, restaurants can attract new customers, cater to diverse dietary needs, and showcase their commitment to sustainability and inclusivity. The recipe and instructions below are based on serving the curry to 30 people

Ingredients:

6 tbsp vegetable oil
6 large onions, finely chopped
12 garlic cloves, minced
6 tbsp ginger, grated
6 green chilies, finely chopped
12 tbsp curry powder
6 tbsp ground cumin
6 tbsp ground coriander
6 tbsp turmeric
6 tbsp garam masala
6 tbsp tomato purée
12 x 400g cans kidney beans, drained and rinsed
12 x 400g cans chopped tomatoes
3 bunches fresh coriander, chopped
3 tbsp lemon juice
Salt and pepper, to taste
6 cups basmati rice, cooked

Instructions:

Heat the oil in a large pot over medium heat. Add the onions and cook until softened about 5 minutes.
Add the garlic, ginger, and green chilies, and cook for another 2 minutes.
Stir in the curry powder, cumin, coriander, turmeric, and garam masala, and cook for 1 minute.
Add the tomato purée, kidney beans, and chopped tomatoes. Stir well to combine.
Bring the mixture to a simmer, then reduce the heat to low and cook for 30 minutes, stirring occasionally.
Stir in the chopped coriander and lemon juice. Season with salt and pepper to taste.
Serve the kidney bean curry over cooked basmati rice.

Note: To efficiently serve 30 portions, consider prepping and cooking in batches. Prepare the base sauce in advance and cook the kidney beans separately to ensure they are heated through before combining. Keep the curry warm and ready to serve during the seating times. Adjust the spice levels according to your customers' preferences.

Cost of Ingredients:

Vegetable oil (6 tbsp): $0.30
Onions (6 large): $3.00
Garlic cloves (12): $1.50
Ginger (6 tbsp): $1.50
Green chilies (6): $1.00
Curry powder (12 tbsp): $2.00
Ground cumin (6 tbsp): $1.50
Ground coriander (6 tbsp): $1.50
Turmeric (6 tbsp): $1.00
Garam masala (6 tbsp): $2.00
Tomato purée (6 tbsp): $1.00
Kidney beans (12 cans): $18.00
Chopped tomatoes (12 cans): $18.00
Fresh coriander (3 bunches): $4.50
Lemon juice (3 tbsp): $0.50
Salt and pepper: $1.00
Basmati rice (6 cups): $3.00

Total approximate cost: $61.80

Please note that these are rough estimates and actual prices may vary. It's always a good idea to check local prices and shop around for the best deals. Explore Commercial Size Vegan Food products

Elevating Vegan Cuisine: Creating Inclusive and Delicious Restaurant Experiences

Sat, 23 Mar 2024 16:18:20 GMT

A Culinary Evolution: Redefining Restaurant Experiences with Delicious Vegan Entrees

Dining out as a vegan can sometimes be a challenging experience. Limited menu options and a lack of understanding of plant-based diets can make finding a satisfying meal a daunting task. However, with the rise of veganism and the increasing demand for plant-based options, restaurants have an opportunity to step up and cater to this growing market. By offering delicious, affordable, and inclusive vegan entrees, commercial kitchens can create a welcoming dining experience for vegans and non-vegans alike.

The Challenges of Eating Out as a Vegan:

One of the main challenges faced by vegans when dining out is the limited availability of vegan-friendly options on restaurant menus. Many establishments still view veganism as a niche dietary choice and may not prioritize offering plant-based dishes. This can leave vegans feeling overlooked and underserved, leading to a less-than-satisfying dining experience.

Another challenge is the lack of understanding about veganism among restaurant staff. Some may not be familiar with vegan ingredients or cooking methods, which can result in cross-contamination or accidental use of animal products. This can be frustrating for vegans who are trying to adhere to a strict plant-based diet.

Creating Delicious and Inclusive Vegan Entrees:

Despite these challenges, creating delicious and inclusive vegan entrees is not as difficult as it may seem. With a bit of creativity and a willingness to experiment, commercial kitchens can develop mouthwatering vegan dishes that appeal to a wide range of palates.

One example is a hearty kidney bean curry ( see recipe ready to serve 30 people here ), a dish that is both vegan-friendly and crowd-pleasing. By using simple, affordable ingredients like onions, garlic, tomatoes, and a blend of spices, chefs can create a flavorful curry that will satisfy vegans and non-vegans alike. Serve it over fluffy basmati rice for a complete and satisfying meal.

The Benefits of Offering Vegan Options:

By offering delicious vegan entrees, restaurants can tap into a growing market of health-conscious and environmentally-conscious consumers. Veganism is on the rise, with more people choosing to adopt a plant-based diet for health, ethical, and environmental reasons. By catering to this demand, restaurants can attract new customers and expand their customer base.

Moreover, offering vegan options can also be cost-effective for restaurants. Plant-based ingredients are often more affordable than animal products, allowing restaurants to create high-quality dishes at a lower cost. This can help increase profit margins and improve overall sustainability.

/ Shop Amazon Bulk Food and Save

Why, after presented with facts and after agreeing that veganism is the reasonable choice, many people still don't become vegans?

mystic@mysticmedia.com (Jim Moore) — Thu, 07 Mar 2024 15:33:59 GMT

Navigating the Complexity of Dietary Choices: Understanding the Factors Behind Choosing Animal Products in a World of Options

Great question!

Some things that there may be value in considering when attempting to determine why, when a vegan diet seems a healthy, environmentally sound and kind choice many people choose to eat animal products:

A reasonable choice is not always a compelling choice. Many of us could walk to work each day, but we do not. There are likely many reasons that we should, however, the option is not compelling enough to motivate us to make the necessary changes to change our morning rituals. Reason is an influencing force in daily decisions, however, there are other influences that play a role in the habits that we develop. To change a habit may require a strong emotional influence to make it compelling enough to evoke the action of change.

As food consumers we are subjected to dozens, if not hundreds, of what may seem to be reasonable choices. Even if a vegan diet seems reasonable it is likely only one option among several competing seemingly reasonable options. It does not require much media consumption to be exposed to what are claimed to be science-based, time-tested and celebrity endorsed nutritional options. In a field of choices that appear to be equal the action taken tends to be toward the option that requires the least effort and includes the least risk.

Veganism is not yet the choice made. The evidence is that living a vegan lifestyle is a growing trend around the world. Though still a small percentage of people are enjoying the benefits of living a healthier and kinder lifestyle, the number is, by all reports, increasing. It may the case that those “why aren’t you vegan” folks are really “I am not vegan YET” folks and that they will eventually become “wow, it is great being vegan” folks.

It is my experience that being a good ambassador for the vegan lifestyle means demonstrating the health and joy it engenders and it is not about questioning the choices of others. It is likely that even the most die-hard vegan engages in some behavior that would be easy to consider unreasonable. Remembering that I cannot step from my door without disturbing, disrupting and likely destroying some other being with whom I share the planet arises with a humility that keeps me from being cynical about the choices of others and committed to demonstrating the kindness that may attract others to consider veganism.

Veganism's Environmental Report Card: A Look at Both Sides of the Plate

mystic@mysticmedia.com (Jim Moore) — Thu, 08 Feb 2024 19:42:19 GMT

Reviwing the Unveiling the Green and Not-So-Green Sides of Veganism

Veganism, defined as abstaining from all animal products, is more than just a dietary choice. It's a stance on animal welfare and environmental sustainability, attracting millions worldwide. But does veganism live up to its green reputation? Let's explore the positive and negative environmental impacts of this lifestyle.

On the Green Side:

Reduced Greenhouse Gas Emissions: Livestock contribute significantly to greenhouse gasses, responsible for 11.2% globally (FAO). Studies show vegan diets have the lowest carbon footprint, potentially reducing food-related emissions by 68% in 15 years (BBC Good Food).
Lower Land and Water Use: Animal agriculture requires vast amounts of land and water. A University of Oxford study found vegan diets use up to 75% less land and 50% less water than omnivorous ones (Independent.co.uk). This frees up land for biodiversity and reduces strain on freshwater resources.
Decreased Deforestation: Clearing land for animal agriculture is a major driver of deforestation, contributing to biodiversity loss and carbon emissions. Choosing vegan helps protect vital ecosystems.
Reduced Water Pollution: Livestock manure pollutes waterways with harmful nutrients, contributing to algal blooms and oxygen depletion. Vegan diets eliminate this problem.

Challenges to Consider:

Not All Plant-Based Diets are Equal: Choosing imported fruits and vegetables with high carbon footprints negates some environmental benefits. Focusing on locally grown, seasonal produce ensures a low impact.
Potential for Monoculture and Deforestation: While veganism uses less land, some worry about monoculture replacing diverse ecosystems with crops like soy for tofu production. Sustainable farming practices are crucial.
Limited Nutrient Availability: Vegan diets require careful planning to ensure adequate intake of vitamins like B12, iron, and calcium. Supplementation and diverse food choices are vital.
Waste Concerns: While plant-based foods generally create less waste, packaging and food transportation of processed vegan products can contribute to waste issues. Choosing minimally packaged, locally sourced options helps.

The Verdict:

While no lifestyle is perfect, veganism offers significant environmental benefits, particularly reduced greenhouse gas emissions, land, and water use. However, responsible sourcing, diverse food choices, and avoiding unsustainable practices are crucial to maximize the positive impact.

Sources:

Food and Agriculture Organization of the United Nations: https://www.fao.org/3/i6171e/i6171e.pdf
BBC Good Food: https://www.youtube.com/watch?v=6oUG_Q5yBjY
Independent.co.uk: https://www.independent.co.uk/climate-change/news
Physicians Committee for Responsible Medicine: https://www.pcrm.org/news/health-nutrition/vegetarian-diets-are-safe-children

Remember, individual choices matter. By understanding the environmental implications of our dietary choices, we can make informed decisions for a healthier planet.

Embracing a Vegan Lifestyle with Openness and Understanding

mystic@mysticmedia.com (Jim Moore) — Tue, 06 Feb 2024 17:41:50 GMT

Balancing Veganism and Harmony: Navigating Your Plant-Based Journey with Grace

Choosing a vegan lifestyle is a powerful decision that aligns with ethical, environmental, and health values. However, it's crucial to remember that not everyone shares the same perspective, and maintaining harmony with friends and family who don't follow a vegan diet and lifestyle is equally important. Here's some suggestions of how you can enjoy your vegan lifestyle without becoming extreme or alienating loved ones:

1. Lead by Example:

The most effective way to inspire change in others is by living your values authentically. Show the positive aspects of your vegan lifestyle through your health, energy, and compassion. When friends and family see you thriving, they may become curious and open to trying plant-based options.

2. Educate Gently:

Share your knowledge and experiences with humility and patience. Avoid bombarding others with statistics or graphic images that might be off-putting. Instead, engage in open and respectful conversations about your choices when the topic arises naturally.

3. Cook Together:

Invite friends or family to cook and share a vegan meal with you. Cooking together can be a fun and non-confrontational way to introduce them to the deliciousness of plant-based cuisine. Choose simple, tasty recipes that are likely to win over their taste buds.

4. Respect Their Choices:

Just as you expect others to respect your vegan choice, respect their dietary choices. Avoid criticizing or making negative comments about their food selections. Being understanding and non-judgmental fosters better relationships.

5. Be Mindful in Social Situations:

When dining out or attending gatherings, check menus in advance to ensure there are vegan options available. If not, eat beforehand or bring a dish to share. Politely communicate your dietary needs without imposing them on others.

6. Offer Information, Not Condemnation:

If someone expresses interest in your lifestyle, provide information and resources without preaching or making them feel guilty about their choices. Share books, documentaries, or websites that inspired you.

7. Find Common Ground:

Focus on shared values rather than differences. For example, emphasize the environmental benefits of plant-based eating that align with sustainability concerns many people have.

8. Celebrate Diversity:

Embrace diversity in your social circles, including diverse dietary choices. Your vegan lifestyle doesn't have to be a dividing line; it can be an opportunity to learn from each other.

9. Seek Like-Minded Communities:

While maintaining connections with non-vegan friends and family, also seek out like-minded communities or online groups where you can share experiences, recipes, and support without judgment.

10. Practice Self-Care:

Lastly, remember that your vegan journey is a personal choice. It's essential to take care of your own well-being and not feel burdened by the expectations or opinions of others.

In essence, living a vegan lifestyle without becoming extreme or alienating friends and family is about balance, empathy, and understanding. By embracing these principles, you can enjoy the benefits of a vegan lifestyle while maintaining meaningful relationships and respecting the choices of others.

Top 3 Vegan Information Websites to Kickstart Your Plant-Based Journey

mystic@mysticmedia.com (Jim Moore) — Mon, 05 Feb 2024 11:40:41 GMT

Your Roadmap to a Thriving Vegan Lifestyle: Top 3 Informative Websites

Are you considering adopting a vegan lifestyle and want to learn more about it? The internet is a treasure trove of information, but it can be overwhelming to sift through. To make things easier for you, we've compiled a list of three valuable vegan information websites that can be your go-to resources on your journey towards a plant-based lifestyle.

The Vegan Society ( vegansociety.com ):

What is it: The Vegan Society is one of the oldest and most reputable vegan organizations globally, founded in 1944. Their website is a comprehensive resource for all things vegan.
Value: The website provides a wealth of information, from beginner's guides on going vegan to in-depth articles on nutrition, recipes, and lifestyle tips. They offer a free "7-Day Vegan" email series to help newcomers get started.
Why it's valuable: The Vegan Society's extensive resources are ideal for beginners looking for a step-by-step approach. They also offer expert advice on nutrition, ensuring you get all the essential nutrients from your plant-based diet.

HappyCow ( happycow.net ):

What is it: HappyCow is your ultimate guide to finding vegan and vegetarian restaurants and stores worldwide. It's perfect for both new vegans and seasoned plant-based enthusiasts who love to explore new culinary experiences.
Value: The website features an extensive directory of vegan-friendly eateries and shops. You can search for options near your location or any destination you plan to visit. They also provide user reviews and ratings.
Why it's valuable: HappyCow makes dining out or finding vegan products while traveling a breeze. It helps you connect with your local vegan community and discover hidden vegan gems.

NutritionFacts.org ( nutritionfacts.org ):

What is it: NutritionFacts.org is a science-based website run by Dr. Michael Greger, a physician, and New York Times bestselling author. It's all about the health benefits of plant-based eating.
Value: The website is a treasure trove of short, informative videos and articles on the latest research in nutrition. Dr. Greger breaks down complex scientific studies into easy-to-understand, practical advice.
Why it's valuable: If you're interested in the health aspects of veganism and want evidence-based information, this website is a goldmine. It can help you make informed decisions about your diet and health.

These three websites offer a comprehensive range of information, from the basics of going vegan to nutrition, dining options, and health benefits. Whether you're just starting or a seasoned vegan, these resources will empower you with the knowledge and tools you need to thrive on your plant-based journey. Remember, transitioning to a vegan lifestyle is a process, and these websites are here to support and guide you every step of the way.

Embracing a Vegan Lifestyle: A Guide to Healthier and More Ethical Eating

mystic@mysticmedia.com (Jim Moore) — Mon, 04 Dec 2023 20:43:02 GMT

Plant-Powered Living: Navigating the Joys and Challenges of a Vegan Journey

The shift to a vegan lifestyle is more than just a diet change; it's a step towards a healthier, more sustainable, and ethically conscious way of life. Veganism, characterized by a plant-based diet that excludes all animal products, is gaining popularity worldwide for its numerous benefits.

Why Choose Veganism?

Health Benefits : Vegans typically have lower rates of chronic diseases compared to non-vegans. This is largely attributed to their diet, which is high in vegetables, fruits, grains, nuts, and seeds. These foods are rich in essential nutrients and low in saturated fats, contributing to better overall health【6†source】.
Environmental Impact : A vegan diet is more sustainable than diets that include animal products. The production of plant-based foods generally requires less water, land, and other resources, and results in lower greenhouse gas emissions. By choosing veganism, individuals play a part in reducing their ecological footprint and aiding environmental conservation.
Ethical Considerations: Veganism is also a stance against animal cruelty. By avoiding animal products, vegans take a stand against the exploitation and harm of animals in the food industry.

Tips for Transitioning to Veganism

Transitioning to a vegan lifestyle can be daunting, but with the right approach, it can be a smooth and enjoyable journey.

Start Slow: If you're new to veganism, start by gradually incorporating more plant-based meals into your diet. This can help your body and taste preferences adjust more comfortably.
Explore New Recipes: One of the joys of veganism is discovering a plethora of new, delicious recipes. Embrace the adventure of cooking with plant-based ingredients and explore different cuisines.
Nutritional Balance: Ensure your diet is well-balanced and includes a variety of foods to meet your nutritional needs. Supplements like B12, often found in animal products, might be necessary.

Celebrating Traditions with a Vegan Twist

Maintaining traditions and celebrating holidays can be challenging for new vegans, especially when these occasions are typically centered around specific non-vegan foods. However, veganism offers an opportunity to recreate these traditions with a compassionate twist.

Reinventing Festive Meals: Holidays like Thanksgiving and Christmas can still be joyous and delicious with vegan alternatives. Focus on spices, aromas, and flavors that evoke nostalgia. Vegan roasts, pies, and side dishes made from seasonal vegetables can be just as satisfying and festive【8†source】.
Creating New Memories: Embrace the change as an opportunity to create new traditions with friends and family. Experiment with vegan versions of traditional dishes and involve your loved ones in the cooking process.

Adopting a vegan lifestyle is a profound step towards a healthier, more sustainable, and ethical way of living. By understanding the benefits, preparing for the transition, and finding joy in new traditions, anyone can embrace veganism gently and effectively.

Veganism: The Key to a Longer, Healthier Life?

mystic@mysticmedia.com (Jim Moore) — Mon, 22 May 2023 18:45:01 GMT

Veganism: The Future of Food is Here

The vegan lifestyle, which involves abstaining from the use of animal products, has been gaining popularity in recent years. Many people adopt this lifestyle for ethical or health reasons, but it also has a significant impact on the environment. This article will explore the ways in which a vegan lifestyle can improve your health and provide some sources to back up the claims made.

First and foremost, a vegan diet is typically lower in saturated fat and cholesterol than a diet that includes animal products. Saturated fat and cholesterol are known to increase the risk of heart disease, stroke, and other chronic health conditions. A vegan diet is also typically higher in fiber, vitamins, and minerals than a diet that includes animal products. Fiber is important for digestive health, vitamins and minerals are essential for overall health, and a vegan diet is a good source of iron, calcium, and vitamin B12.

In addition to the health benefits mentioned above, a vegan diet has also been shown to improve blood pressure, blood sugar control, and weight loss. A study published in the journal Circulation found that people who followed a vegan diet for two years had lower blood pressure and blood sugar levels than people who followed a standard American diet. Another study, published in the journal Obesity, found that people who followed a vegan diet for six months lost more

weight than people who followed a low-fat diet.

If you are considering adopting a vegan lifestyle, it is important to talk to your doctor first, especially if you have any

underlying health conditions. It is also important to make sure that you are getting enough of all the nutrients that your body needs. There are many resources available to help you make the transition to a vegan diet, including books,

websites, and support groups.

Some sources to back up the claims made:

"The Effects of a Vegan Diet on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis." Circulation. 2017.
"A Plant-Based Diet for Weight Loss: A Review of the Evidence." Obesity. 2017.
"Veganism: A Practical Guide to a Healthy Plant-Based Diet." Physicians Committee for Responsible Medicine. 2017.

If you are looking for a way to improve your health and reduce your impact on the environment, a vegan lifestyle may be a good option for you. Talk to your doctor and do your research to make sure that it is the right choice for you.

Here are some additional benefits of a vegan lifestyle:

Reduced risk of cancer
Improved skin health
Increased energy levels
Improved mood
Increased lifespan

If you are interested in learning more about the vegan lifestyle, there are many resources available online and in libraries. You can also find vegan support groups in your area.

Unleashing the Power of Plants: Supercharging Your Health with a Thriving Vegan Lifestyle

Thu, 18 May 2023 20:47:52 GMT

Fuel Your Body, Transform Your Life: Unleashing the Potential of a Plant-Powered Vegan Lifestyle

In recent years, the vegan lifestyle has gained considerable attention for its positive impact on the environment. However, the benefits of going vegan extend beyond environmental concerns. Research suggests that adopting a vegan diet can also bring about a host of health advantages. In this article, we will explore the potential health benefits of enjoying a vegan lifestyle and why it might be worth considering for your overall well-being.

Reduced Risk of Chronic Diseases: A well-planned vegan diet can significantly lower the risk of developing chronic diseases. Studies have shown that vegans tend to have lower rates of obesity, hypertension, type 2 diabetes, and heart disease compared to their non-vegan counterparts. The abundance of nutrient-dense plant-based foods, such as fruits, vegetables, whole grains, nuts, and legumes, in a vegan diet provides essential vitamins, minerals, fiber, and antioxidants that support overall health and well-being.
Weight Management: Maintaining a healthy weight is crucial for reducing the risk of various health conditions. One of the key advantages of a vegan lifestyle is its potential for effective weight management. Plant-based diets are typically lower in calorie density and saturated fat while being higher in fiber content. This combination can help individuals feel more satisfied with their meals, reduce overeating, and promote weight loss or weight maintenance.
Improved Digestive Health: A vegan diet, abundant in fiber from plant sources, can contribute to improved digestive health. Adequate fiber intake supports regular bowel movements, prevents constipation, and helps maintain a healthy gut microbiome. Additionally, the consumption of plant-based foods rich in prebiotics can promote the growth of beneficial gut bacteria, which play a crucial role in immune function and overall digestive wellness.
Lower Risk of Certain Cancers: Research suggests that adopting a vegan lifestyle may reduce the risk of certain types of cancers. High consumption of fruits and vegetables, which are rich in phytochemicals and antioxidants, has been associated with a decreased risk of developing cancer, particularly colorectal, breast, and prostate cancers. By incorporating a variety of colorful plant foods into their diet, vegans can harness the protective properties of these natural compounds.
Enhanced Nutritional Profile: Contrary to common misconceptions, a well-planned vegan diet can provide all the essential nutrients necessary for optimal health. While it is important to pay attention to proper meal planning and ensure adequate intake of nutrients such as vitamin B12, iron, calcium, and omega-3 fatty acids, vegan sources are available for each of these nutrients. Additionally, plant-based diets are typically higher in beneficial nutrients like vitamin C, vitamin E, folate, and potassium.
Lower Risk of Cardiovascular Disease: Heart disease is a leading cause of death worldwide, but a vegan lifestyle may help reduce the risk factors associated with it. Plant-based diets tend to be lower in saturated fat and cholesterol while being higher in heart-healthy unsaturated fats. This combination, along with the abundance of fiber, antioxidants, and phytochemicals found in plant-based foods, can help lower cholesterol levels, blood pressure, and inflammation, thereby supporting cardiovascular health.
Potential Anti-Inflammatory Effects: Chronic inflammation is linked to various health conditions, including arthritis, autoimmune diseases, and even certain cancers. Plant-based diets, rich in anti-inflammatory compounds, can help mitigate inflammation in the body. Fruits, vegetables, whole grains, nuts, and seeds are all known to possess anti-inflammatory properties, promoting overall well-being and reducing the risk of chronic diseases associated with inflammation.

Beyond its positive environmental impact, adopting a vegan lifestyle offers numerous potential health benefits. From reducing the risk of chronic diseases to supporting weight management, digestive health, and cardiovascular well-being, a well-planned vegan diet can contribute to a healthier and more vibrant life. However, as with any dietary change, it is crucial to ensure proper nutrition and consult with a healthcare professional or registered dietitian to tailor a vegan diet to individual needs. By making conscious choices and embracing a balanced vegan lifestyle, you can enhance your health while aligning with your values of compassion and sustainability.

The Impact of a Vegan Lifestyle on the Natural Environment

Mon, 23 Jan 2023 20:27:53 GMT

Let's Do All We Can for Ourselves and Our World

The vegan lifestyle, which involves abstaining from the use of animal products, has been gaining popularity in recent years. Many people adopt this lifestyle for ethical or health reasons, but it also has a significant impact on the environment. This article will explore the ways in which a vegan lifestyle can help to reduce environmental degradation and provide some sources to back up the claims made.

First and foremost, the production of animal-based products is a major contributor to greenhouse gas emissions. According to a report by the United Nations Food and Agriculture Organization (FAO), the livestock sector is responsible for 14.5% of global greenhouse gas emissions, which is more than all transportation combined. This is primarily due to the methane produced by cattle and sheep, as well as the carbon dioxide produced by deforestation for animal agriculture.

Adopting a vegan lifestyle can significantly reduce an individual's carbon footprint. A 2018 study by the University of Oxford found that a vegan diet is associated with a reduced greenhouse gas emissions of around 60%. This is because plant-based products require less land, water, and energy to produce than animal-based products.

In addition to reducing greenhouse gas emissions, a vegan lifestyle can also help to conserve water. Animal agriculture is a major consumer of water, with an estimated 1,800 to 2,500 gallons of water required to produce one pound of beef. In contrast, it takes only about 216 gallons of water to produce one pound of wheat. By choosing to consume plant-based products, individuals can reduce the amount of water needed for their food supply.

A vegan lifestyle can also help to protect biodiversity. The FAO reports that over 70% of global agricultural land is used for livestock production, leading to the destruction of natural habitats. Moreover, the overuse of pesticides and fertilizers in animal agriculture can harm wildlife and aquatic ecosystems. By choosing to consume plant-based products, individuals can reduce the demand for land-intensive animal agriculture and help to protect biodiversity.

Overall, a vegan lifestyle can have a significant impact on the environment by reducing greenhouse gas emissions, conserving water, and protecting biodiversity. However, it is important to note that not all vegan products are created equal. It is crucial to choose products that are grown using sustainable methods and to consider the environmental impact of the entire supply chain when making food choices.

Some sources to back up the claims made:

"Livestock's Long Shadow: Environmental Issues and Options." United Nations Food and Agriculture Organization (FAO). 2006.
"Assessing the environmental impacts of consumption and production: Priority products and materials." United Nations Environment Programme (UNEP). 2010.
"Greenhouse Gas Emissions from the UK Food System and Implications for Health: A report for the Food Climate Research Network." University of Oxford. 2018.

Some of the Many Established Benefits of a Vegan Diet

mystic@mysticmedia.com (Jim Moore) — Sun, 08 Jan 2023 15:06:23 GMT

Most Experts Agree: A Healthy Plant Based Diet is Better for You and the World.

A plant-based, whole food, vegan diet is one that is focused on consuming whole, unprocessed plant foods and avoiding all animal products, including meat, dairy, and eggs. This type of diet has a number of potential health benefits, as it is high in nutrients and low in saturated fat and cholesterol.

One of the main benefits of a plant-based, whole food, vegan diet is that it is rich in nutrients. Whole plant foods such as vegetables, fruits, grains, legumes, and nuts are packed with vitamins, minerals, and antioxidants that are essential for good health. For example, fruits and vegetables are high in fiber, which can help with digestion and weight management, and they are also good sources of vitamin C, potassium, and other nutrients. Legumes and nuts are high in protein and healthy fats, and whole grains are rich in fiber and other nutrients.

A plant-based, whole food, vegan diet may also have a number of other health benefits. According to a review of the research, a vegan diet may help reduce the risk of heart disease, high blood pressure, and high cholesterol (Craig, 2019). Vegan diets may also be associated with a lower risk of certain types of cancer, including colon, breast, and prostate cancer (Craig, 2019). In addition, a vegan diet may help with weight loss, as plant-based foods tend to be lower in calories and fat than animal-based foods (Le et al., 2014).

Another benefit of a plant-based, whole food, vegan diet is that it is more environmentally sustainable than a diet that includes animal products. Producing animal-based foods requires more land, water, and other resources than producing plant-based foods, and it also generates more greenhouse gas emissions (PBN, 2020). A vegan diet can therefore help reduce the environmental impact of food production and consumption.

Overall, a plant-based, whole food, vegan diet can be a healthy and sustainable choice for those looking to improve their health and reduce their environmental impact.

References:

Craig, W. (2019). Health effects of vegan diets. The American Journal of Clinical Nutrition, 110(3), 461-478.
Le, L. T., Sabaté, J., & Wien, M. (2014). Beyond meatless, the health effects of vegan diets: Findings from the Adventist cohorts. Nutrients, 6(6), 2131-2147.
PBN (2020). The environmental impact of a vegan diet. Retrieved from https://www.plantbasednews.org/post/environmental-impact-vegan-diet

Thanksgiving Without Turkey? How To Celebrate A Vegan Harvest

mystic@mysticmedia.com (Jim Moore) — Fri, 18 Nov 2022 18:33:48 GMT

Good food matters - everybody knows that - which is why sharing a meal with loved ones is one of the most rewarding experiences we can have. In fact, if there’s one thing many vegans find difficult it's giving up beloved, food-oriented traditions like Thanksgiving and Christmas dinner. These celebrations are important to many because they offer a chance for family and friends to come together and share in something special. More than that, they connect us to our pasts and with the scents, smells, and flavours that remind us of years gone by.

That being said, going vegan doesn’t have to mean giving all this up. While, for many, no substitute can replace the Thanksgiving dinners of their childhoods, there are still plenty of recipes out there that will evoke everything you love about this time of year. And so, without further ado, here are our three top tips for celebrating a vegan Thanksgiving.

1. Spices & Smells

In many ways, nostalgia is all about the nose. Some scientific research suggests that, of all the senses, our sense of smell is most closely connected to our memories, and if you’re looking to create that perfect Thanksgiving feeling then you should definitely take advantage of this phenomenon.

When choosing your recipes, whether it's a nut roast or stuffed marrow, make sure to pick something with lots of delicious herbs and spices for that iconic, Thanksgiving aroma. That way, when guests walk through your door, they’ll instantly be greeted by the kind of warm, familiar scent they know and love.

2. A Seasonal Smorgasbord

Traditionally, Thanksgiving is the last chance for autumnal foods before we buckle in for Christmas, so what better way to celebrate it than by finding some fresh, seasonal produce?

This year, why not make the vegetables the star of the show by heading on down to your local farmer’s market and picking out some gorgeous, freshly grown produce? With a selection of soups and stews highlighting the best fall foods available, your guests won’t be able to restrain their excitement at this mouthwatering treat.

Alternatively, you could try your hand at a vegan sweet potato pie. Simply swap out eggs and butter for aquafaba and cornstarch, and you’ve got yourself a delicious dessert that will set the perfect mood at this year’s celebrations.

3. Make New Memories

Last but not least, it’s important to remember that Thanksgiving, at its core, is about being thankful for what you have. For many, that means looking to the past, but it’s equally important to enjoy the present while making new memories for the future. With that in mind, if you’re new to veganism and you’re feeling a little down about having to change up your seasonal celebration, just remember that this is a chance to reinvent the way you celebrate. And who knows, maybe your friends and family will be so charmed by your cooking that they decide to give the vegan lifestyle a try for themselves?

So this year, let's say goodbye to Turkey and hello to the many wonderful opportunities that vegan cooking has to offer!

Companies Making Vegan Sushi Dreams Come True

mystic@mysticmedia.com (Jim Moore) — Sat, 24 Sep 2022 13:39:55 GMT

It's Time to Explore!

Some people rely on fish as their primary source of protein but we know that seafood contains a high content of toxic chemicals, as well as toxic levels of mercury or anisakis, a parasitic worm that feeds on raw fish. This can be a health hazard.

Besides, humans are overfishing, significantly affecting marine wildlife and disrupting the global ocean ecosystem. If this rate of fishing continues, the world’s oceans will be “virtually empty” by 2048.

The following clever plant-based brands have come to the rescue with an amazing plethora of vegan seafood options that rival the real things.

1. Kuleana

San Francisco-based food tech startup Kuleana was one of the first plant-based seafood companies founded in 2019 by Jacek Prus and Sònia Hurtado. It specializes in sushi-grade plant-based fish alternatives like bluefin tuna and salmon, addressing the lack of vegan alternatives to sushi-like raw fish in the market.

The Kuleana Akami offers a vegan alternative to bluefin tuna made from micro and macro-algae, pea protein, DHA-rich algae oil, fermented koji iron, and vegetable fibers. Its plant-based tuna, made with radish, bamboo, algae, and pea protein and with high nutritional values including the iron, vitamin B12, and omega-3 fatty acid was named one of TIME ’s top 100 best inventions in 2021.

2. Vegan Zeastar

Dutch company Vegan Finest Foods has launched Vegan ZeaStar , a range of vegan raw tuna and raw salmon sushi alternatives that taste, texture, and flavor perfectly like their real fish counterparts. The company uses tapioca starch and glucose derived from seaweed to replicate the texture and flavor of traditional fish, and the products contain Omega-3s derived from flaxseed and rapeseed oils.

3. Planteneers

German company Planteneers offers vegan sushi alternatives made from textured vegetable proteins, plant-based binders, and algae-based hydrocolloids. These vegan sushi alternatives rival the animal version. Its fiildFish mimics the structure and texture of raw fish and the plant protein concentrates provide the macronutrient levels of traditional fish.

4. Ocean Hugger Foods

New York-based startup Ocean Hugger Foods has managed to capture the taste, mouthfeel, and aesthetic of sushi without harming fish or the oceans. This “farm-raised” sushi is made from a range of vegetables; their “tuna” is made from tomatoes and their “eel” is from eggplant.

Ahimi is the company’s flagship product, which is an alternative to raw tuna and is made from just five ingredients: tomatoes, gluten-free soy sauce, sugar, water and sesame oil. Ocean Hugger’s second product is Unami, a sustainable alternative to eggplant-based freshwater eel (unagi).

5. IMA

Founded by Jessica Chan in 2017, UK-based Ima makes an alternative vegan salmon sushi roll that features fresh dill, avocado, and Ima’s signature vegan salmon, which is made from marinated carrots. Ima, which means ’now‘ in Japanese, uses konjac, an Asian root vegetable as its base. Every piece of Ima sushi is hand-rolled and sliced by hand using a bamboo mat.

So we can say that vegan sushi is no longer a fantastical dream due to these companies that work tirelessly to perfect vegan fish products.

Vegan History: Three Famous Figures Who Helped Pioneer The Vegan Way

mystic@mysticmedia.com (Jim Moore) — Mon, 12 Sep 2022 19:36:34 GMT

Much More Than a Fad Diet - Veganism is a Lifestyle with a Long History

Have you ever been told that veganism is just a fad? That the real reason people chose a plant-based is because they want to be trendy, or that they’re just jumping on the bandwagon.

Well, today we wanted to push back on that argument by talking about three historical figures who helped to lay the groundwork for the modern vegan movement and show just how long the plant-based way has been around.

1. Nikola Tesla

As one of history’s most forward-thinking visionaries, it should come as no surprise to discover that Nikola Tesla was ahead of the curve on animal rights. Over the course of his life, Tesla began substituting meat for fish and in later years he even gave up fish altogether.

Although he never went truly vegan, Tesla made numerous arguments about the value - both ethically and practically - of a plant-based diet. As a man of science, he argued that “the raising of cattle as a means of providing food” was “objectionable” because it provided less energy than plants while requiring more labour. Put simply, instead of growing plants for humans to eat, a meat diet means growing plants for animals to eat so that humans can eat those animals. Tesla argued that this was economically inefficient whilst also contributing to poverty and famine, which he referred to as “the chief evil” in “our enlightened age”.

2. Leo Tolstoy

Heralded by many as the greatest novel ever written , War and Peace - Tolstoy’s most famous work - is a 590’000 word tome exploring themes of love, death, and the search for meaning, all against the backdrop of the Napoleonic wars. It’s a novel that’s resonated with countless readers and shows a deep care and empathy on the part of its writer for the plight of others.

It’s no wonder, therefore, that in the later years of his life, Tolstoy grew very concerned with the way human beings treated animals. He adopted a plant-based diet and was vocal in his belief that eating meat was immoral.

In his own words:

“A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.”

3. Mary Shelly

From one famous writer to another, our final figure was a pioneer in more ways than one. Credited by many as the first science fiction novel ever, Mary Shelly’s Frankenstein has managed to captivate and terrify readers ever since it was first published over 200 years ago.

As the daughter of William Godwin and Mary Wollstonecraft, Shelly was raised around progressive ideas. In 1813 her husband - the poet Percy Shelly - published A Vindication of the Natural Diet, which made the case that “those who love happiness and truth” should “give a fair trial” to a vegetable-based diet. It’s clear that the two shared their beliefs about the rights of animals because, just a few years later, when Mary Shelly published her most famous work, she chose to incorporate them into the narrative.

“My food is not that of man,” says the monster. “I do not destroy the lamb and the kid to glut my appetite; acorns and berries afford me sufficient nourishment.”

Two centuries later, the choice to portray her monster with more compassion for nature than any of the human characters in her novel remains a powerful statement about the injustice of animal exploitation.

Looking for something fresh?

mystic@mysticmedia.com (Jim Moore) — Sun, 04 Sep 2022 19:44:10 GMT

Looking for something fresh? Then check out these five vegan products that hit the shelves in 2022!

Nobody likes to get stuck in a rut, particularly not with their cooking. Meal times should be one of life’s greatest joys but, all too often, we find ourselves cooking the same meals day-in-day-out.

Here at Vegan Gently, we’ve decided that the best way to make yourself try something new is to buy something new which is why we’ve put together this list of five fantastic vegan products that hit the shelves in 2022.

1. Pumpkin Seed Milk

Summer is drawing to a close and with autumn just around the corner, we feel it’s time to start getting excited for the spooky season. Now the leaves might not have started falling yet, but that won’t stop us from enjoying our own homemade pumpkin-spiced lattes.

And what better way to make a pumpkin-spiced latte than with pumpkin seed milk?

This delicious new milk substitute from Patch Organics is great both for hot drinks and for baking. It’s the perfect product for this time of year.

2. Vegan Tuna

It seems like 2022 is the year of vegan tuna as there have actually been a whole host of new developments in the faux-fish field.

Vegan Zeastar, Future Farms, and Impact Foods (just to name a few) have all been working hard to put vegan tuna on the shelves. Vegans are now officially one step closer to their very own Tuna Cheese melt!

3. Dairy-Free Ice Cream

Now dairy-free ice cream has been around for a while at this point, but since the start of this year, it seems like the market has boomed.

While it might not be the healthiest of vegan products, we’re nonetheless delighted to see brands like Ben and Jerry’s and Magnum making more effort to include vegans in their product ranges.

And it’s not just the big brands jumping on the vegan ice cream train. Old familiar vegan favourites such as Oatly and Alpro have also dropped their own lines of vegan products.

Which is best? We’ll let you bet the judge of that.

4. Beyond Chicken

Beyond Meat have wowed us all in the last few years with their amazing vegan products and now it looks like they’re about to corner a new market. There are dozens of vegan chicken substitutes on the market, but beyond meat’s unique style of substitutes is well worth checking out if you haven’t done so already. They’re one of the tastiest and the most authentic meat substitutes you can buy.

5. Vegan Eggs

Last, but certainly not least, we wanted to take a look at one of the most unexpected vegan products that’s been popping up recently: vegan eggs.

Now, there are already plenty of ways to substitute eggs in a recipe, but they won’t be much use in a sandwich.

Meet WunderEggs and Perfeggt, the two companies striving to bring eggs to the vegan community. WunderEggs are great if you’re looking for hard-boiled eggs for your vegan egg-mayo while Perfeggt will give you the best vegan scrambled eggs money can buy.

Of course, these products are just a taster of what’s available from the latest wave of vegan foods. New vegan products are coming out faster than we can count and the market for them is growing day by day.

It seems to us like there’s never been a better time to go vegan!

Sweet Summer Treats For Vegans? Yes Please!

mystic@mysticmedia.com (Jim Moore) — Fri, 29 Jul 2022 10:30:38 GMT

Sweet Summer Treats For Vegans

We’ve still got at least a month left of summer and that means there’s plenty of time to go outside and have some fun in the sun. Whether it’s a barbeque on the beach or a picnic in the park, summer is the perfect time to get together with the people you love and share some fantastic food.

Today, we wanted to take a moment to talk about some sweet vegan foods that are perfect for the warm weather. Just a trip to the shop and a little prep time in the kitchen, and you’ll be ready to head out for an easy-going afternoon of summer activities.

Eton Mess or Vegan Mess?

An old English classic, Eton Mess has stood the test of time for being simple and scrumptious all in one go. Named for the famous British boarding school, Eton Mess is a light, crisp - and most importantly - delicious dish that couldn’t be easier to prepare.

Just take some summer berries - strawberries, blueberries, blackberries and the like - and mix them up with some crushed meringue and a generous serving of cream.

What’s that you say? Not vegan?

While it’s true that a traditional Eton Mess is about as far from vegan as a desert can get, there are a few simple substitutes that can completely turn things around.

The cream is the easy part. There are so many great vegan substitutes for cream, that it’s hard to know where to start. We recommend coconut for its sweet flavour, though nut or soya-based creams can also work well.

Meringues are a little more complicated. If you love to cook, and you feel like going down a vegan recipe rabbit hole, then there are some great ideas out there for vegan meringues, most of which substitute the eggs for Aquafaba .

Alternatively, if you want the easy option, then you could always try crunching up some biscuits. There are loads of excellent vegan biscuit brands out there and, though they’re not exactly traditional, they’re a great way to add that sweet crunch for the vegan in a hurry. If that’s not your style, or you’re looking for something a little healthier, then you could try adding some granola for the same effect.

Vegan Chocolate Torte

If there’s one place where vegan substitutes always shine it’s chocolate. Contrary to popular belief, coco doesn’t need dairy to taste terrific, and nowhere is that more apparent than in a vegan dark chocolate torte.

With the light, cool texture of a cheesecake, and that deep, rich chocolate flavour, a chocolate torte is particularly perfect for garden parties. Just prep in advance and let it cool in the fridge, and by the time you’re ready to serve, your guests will hardly be able to restrain themselves.

If dark chocolate isn’t your thing, and you want to lighten this one up to have a more dairy-like flavor, you can always add some coconut milk.

Strawberry Smoothie Sundaes

Vegan ice cream has come a long way in the last few years, but you still don’t need it for a mouthwatering dessert. For a healthy alternative to an ice-cream Sunday, why not whip yourself up a dairy-free strawberry smoothie? Even better, make a whole jug and serve with chopped nuts on top.

Or, if you’re going out, why not freeze your smoothies in ice-lolly moulds for a strawberry sundae on the go?

However you like to treat yourself, the most important thing is that you enjoy the summer while it's here. So let's step out into the sun and enjoy the warm weather while we can!

The 4th of July: Tips For Celebrating Independence Day As A Vegan

mystic@mysticmedia.com (Jim Moore) — Thu, 30 Jun 2022 18:51:27 GMT

Celebrate Independence from Animal Products This 4th of July!

Who doesn’t look forward to July 4th?

Whether it’s the incredible fireworks or just the chance to get together with friends and family, Independence day is the perfect excuse to go outside and celebrate the warm summer weather.

It’s also the perfect excuse to share some amazing food, and for many people, that means it's time to break out the grill and have themselves a barbecue. Unfortunately, while steaks, burgers, and hot dogs might all be classic American dishes, they’re about as far from vegan as you could get, but that’s no reason to panic. There are plenty of amazing vegan recipes that go great on a barbecue and plenty more that make for fantastic sides.

Independence day is now only two days away so we’re here to help with those last-minute preparations to make sure you, your friends, and your family have a great time!

Meat Substitutes

Now the first thing to mention with any vegan barbecue is meat substitutes. A few years ago the market for meat substitutes was pretty sparse. For many people, Quorn was the only serious option. To add to the problem, until recently, Quorn catered predominantly to vegetarians at the expense of vegans, including milk powder in many of the products.

Suffice it to say, things have now changed and supermarket shelves are practically overflowing with tasty meat substitutes. While they’re not always the healthiest options, meat substitutes are a quick and easy way of recreating that classic fourth of July feeling.

Putting On A Spread

Buffets are great for parties because they make it far easier to cater to everyone’s needs. They’re a chance to put on a whole spread of foods, from party snacks to delicious dishes. Even better, they’re perfect for an outdoor party like this, because they give everyone the opportunity to have as much or as little as they want.

In terms of vegan buffet options, the sky’s the limit. From carrot sticks to falafels, salad to samosas, there’s no end of fantastic finger food you can put on offer.

Not to mention, this way, if you’re putting on a party for vegans and meat-eaters alike, you can make sure that everyone leaves with a smile on their face and a belly full of food.

Something Sweet

No party would be complete without something sweet and that’s why we want to round things off by giving a nod to some gorgeous vegan deserts.

Now, as any vegan will know, fruit is your friend, which is why a bowl full of berries will be enough to put a smile on anyone’s face. While you’re at it, why not top those berries with some tasty coconut cream!

If you’re more of a baker, then we really cannot recommend vegan carrot cake enough. This classic cake recipe can be easily adapted to meet a vegan diet while still tasting amazing. Add a few walnuts, maybe a touch of vegan sour cream, and you’re good to go!

Last but not least, we just want to say that however you’re celebrating Independence Day we hope you have a great time! Happy 4th of July Everybody!

Vegan Families: Should You Raise Your Children on a Vegan Diet?

Sat, 25 Jun 2022 18:04:42 GMT

Moral and Health Questions You Should Consider

In recent years, as veganism has grown ever more popular, so too have the old debates. Some will raise health questions about the risks of protein and iron deficiencies while others will present ethical concerns about the future of livestock in a cruelty-free world.

Although some of these debates are simply based on myths or misconceptions, others raise valid and worthwhile questions for vegans to think about.

Today we’ll be taking a look at an important question that many vegans have to resolve at some point in their lives. Is it okay to raise children on a purely vegan diet?

Is Veganism Healthy for Children?

Of course, the first concern of any parent will be the health and safety of their children. A good diet is one of the most important things you can give a child because it will impact their physical health, their mental health, and their ability to study and do well in school.

With that in mind, it’s understandable that many vegan parents or parents-to-be will have questions about how a vegan diet could affect their child’s health and development.

When it comes to the benefits versus the risks of going vegan on your health, there is no broad scientific consensus one way or another. A vegan diet certainly can be healthier - at least in many aspects - but it can also introduce new complications.

Things get even more complicated when you’re talking about children, however.

Studies show that veganism can have a stronger and more notable effect on a child than on adults , as their bodies are still developing. Potential benefits include lower blood cholesterol and a better cardiovascular system overall, while the main risk is reduced bone mineral density.

That being said, there are also health risks to the consumption of meat and dairy which would also be amplified during a child’s development.

Ultimately, while great care should be taken to ensure that a child’s diet is healthy and balanced, there is no reason to believe that a well-thought-out vegan diet would have a serious, negative, long-term impact on their health.

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Lab-Grown Meat: Is It Vegan? And What Does It Mean For The Future of Food?

Wed, 15 Jun 2022 18:10:05 GMT

Questions that the Vegan Community Have About Lab Grown Meat

For many, the notion of growing meat in a lab is a little uncomfortable. Not only does it prompt a number of difficult moral and philosophical questions about how we define what a ‘living creature’ is , but it could also represent another large step away from a ‘natural’ lifestyle.

That being said, lab-grown meat - or cultured meat, as proponents often refer to it - could change the world in a number of positive ways.

Widespread adoption as a replacement for livestock could not only help to combat world hunger by increasing food security but could also go a long way toward mitigating the effects of climate change .

Then, of course, there’s the animal welfare perspective. Put simply, meat without animals means less animal suffering, and, in the long run, has the potential to end livestock farming for good.

So, with all that in mind, should vegans be quick to adopt cultured meat?

Is Cultured Meat Vegan?

Well, it’s complicated.

On the one hand, in a scientific sense, cultured meat does contain ‘animal’ cells which some people would say means they can’t be vegan.

Alternatively, those animal cells don’t come from any animal.

Ultimately, this debate is about as gray an area as they come because it all depends on your definition of the word vegan.

The fact of the matter is that when the word first came into common usage, the idea that you could have animal products without animals would have seemed like a pretty far-fetched notion. There was no need to draw a distinction between an animal and ‘animal’ cells.

All this to say that whether or not you consider cultured meat to be vegan is a personal choice.

If you’re uncomfortable with the implications of lab-grown meat, or you’re vegan diet is, at least in part, for health reasons, then it’s totally understandable that you wouldn’t consider it to be vegan.

On the other hand, if your veganism is entirely based in the moral belief that it’s wrong to kill animals, then don’t let anyone stop you from doing what you believe to be right.

Is Cultured Meat Available To Buy?

If you’re still undecided on these questions, then don’t panic just yet because you’ve still got some time to make your mind up.

While there are a number of companies working on products and a few pilot schemes, at present only one restaurant in the world actually serves a cultured meat product.

Of course, nobody can predict the future.

It’s impossible to say with any certainty where this industry is going, but as things stand right now, it’s pretty likely that by 2030 these products will be on the shelves.

Will they see widespread vegan adoption? Could they encourage more people to turn vegan? Is this the beginning of the end for animal cruelty?

Only time will tell.

Cheap and Cheerful: Tips For an Affordable Vegan Diet

mystic@mysticmedia.com (Jim Moore) — Thu, 09 Jun 2022 14:22:20 GMT

A Vegan Diet Can Be Delicious and Affordable

Cheap and Cheerful: Tips For an Affordable Vegan Diet

It’s no secret that prices are going up.

It only takes a quick glance at the news, or a trip to the store to show that the cost of living is now significantly more expensive than it was just a few months ago and, as a result, we’re all going to be tightening up our belts.

Now cutting costs is no easy task and, all too often, the biggest casualty is the weekly food shop. Keeping everyone fed on a tight budget often means shifting priorities. Balancing concerns like fat content and nutritional value is hard enough, but when you throw a tight budget, and a vegan diet into the mix it can become a real head-scratcher.

For many people, the weekly shop is fast becoming a weekly dose of stress. That’s why, this week, we’ve decided to take a look at a few ways to keep your costs down while maintaining a happy, healthy, and 100% vegan lifestyle.

Bulk Out Your Meals

Everyone knows it's good to eat your greens, especially vegans.

Vegetables really are one of nature's greatest gifts, because not only do they provide amazing nutritional value, but they can go well with just about any meal. But the added benefit to a veg-heavy diet is just how easily you can make more from less. Whether you’re making a tasty tofu stir-fry, or a vegan pasta bake, throwing a few more veggies into the mix can easily double your portions.

Batch Cooking

Let’s face it, good food takes time and work.

While it’s almost always more cost-effective to eat home-cooked food than ready meals or take-out, finding the time can prove difficult. Even fifteen minutes an evening - which might not sound like a lot - can be hard to manage for full-time workers, let alone those with other responsibilities such as parents or careers.

If this is a problem for you, then batch cooking may be the way to go.

There are all kinds of vegan meals, such as curries or bean chili, that are just as tasty defrosted as they are fresh.

Just cook up a pot at the start of the week, split it into portions, and freeze them for later.

Not only is this a time-saver, but it’s also a great way to make sure you use everything up, with no wasted leftovers.

Buy Long-Life Products

You really can’t go wrong with pasta and rice.

As staples of a vegan diet, pasta and rice are incredibly healthy and easy to cook. Not to mention they’re cheap - really cheap.

Bulk buying these kinds of long-life foods can not only save you a lot of money but can help to fill your cupboards in case of a rainy day.

Don’t Feel Guilty

Although it’s certainly possible to balance thrift and veganism, whilst also staying healthy, it’s not always easy. These are difficult times, and the most important thing to remember is that you shouldn’t feel guilty.

Here at Vegan Gently we believe that veganism, at its core, is about kindness, and a part of that is being kind to yourself. Some weeks you might find yourself not being as healthy as you’d like, and others you may find it difficult to maintain your vegan diet.

Veganism isn’t about point-scoring or record keeping, but about making the world a better place. Different people have different needs. We all live in our own unique circumstances, and what works for one person won’t necessarily work for everyone else. The most important thing to remember is that so long as you’re doing your best, then that’s the most anyone can ask of you.

Is Veganism Effective? Why Your Choice to go Vegan Matters

Fri, 27 May 2022 18:59:14 GMT

You are preventing one more unnecessary death, and that has to count for something, right?

Sometimes, when you watch the news and see all the problems in the world, it can feel a lot like your decisions don't matter.

Is it worth recycling if so many other people won't? Should you bother to turn that light off if it won't make much of a difference in the long run? Why vote when none of the candidates represent what you believe in?

In the modern world, we are part of a huge, interconnected society, where the actions of most individuals rarely appear to have much of an influence over the whole. When there's so much to worry about and so little you can do to change things, sometimes you can't help but wonder if you should even care?

That being said, while it is true that many of these problems are systemic, and require larger, systemic solutions, individual actions still matter. Today we want to talk about why, in spite of all the problems out there, your actions, and your choices can still help to make the world a better place.

Here are four reasons why your choice to go vegan matters.

Attitudes Change

How often have you heard the phrase "there's no such thing as normal"?

The world changes over time, and cultural attitudes change with it. A hundred years ago, the word vegan didn't even exist, and vegetarianism was seen as a fringe movement at best.

Now things are different. With more people than ever volunteering to give up, or at least cut down, their meat and dairy consumption, a vegan diet is now seen by many as a perfectly ordinary way to live your life.

Companies Take Note

It's a sad fact that, oftentimes, profit margins are a much faster path to change than hearts and minds.

In this case, however, the one feeds into the other. The more people who believe in a cruelty-free lifestyle, the more companies will change the products they have on offer.

In the last few years alone, many companies have begun to offer new vegan products. As this happens, it becomes easier than ever to go vegan, and more people are willing to give it a try.

Better Laws are Passed

Political change is slow. Really slow.

Nonetheless, it does matter, and although animal rights will probably never be a hot button like the economy or foreign policy, voters do care about it all the same.

At the end of the day, politicians do have to appeal to voters and, slowly but surely, they can help make changes to the meat and dairy industries to improve the ways that animals are cared for.

Just look at the UK's recent animal health and welfare bill, or the EU's plan to ban battery chicken farming by 2027.

Changes like this might take time, but they're hard won victories and they improve the lives of thousands of livestock animals in immeasurable ways.

Fewer Animals Die

If nothing else, your choice to go vegan will lower the demand for meat, and basic economics teaches us that as demand goes down, so does supply.

Even if the world stayed just the same, every time you choose falafel over roast chicken, you are preventing one more unnecessary death, and that has to count for something, right?

Making the right choices can be difficult, and it's easy to feel a lot of guilt that you're somehow not doing enough, whilst also knowing that you can't do enough.

If you find yourself feeling like this, then just remember that it's not your responsibility to change the world single-handed. It's our responsibility and we'll do it together, one small step at a time.

Veganism in the Home: Tips for Going Vegan in a Household of Meat Eaters

mystic@mysticmedia.com (Jim Moore) — Sun, 22 May 2022 15:30:14 GMT

What is veganism without kindness and respect for our fellow humans?

So you've decided to go vegan .

You've been thinking about it for a while, weighing the pros and cons, and now you're ready to give it a try. No more procrastination and no more doubts. Today is the first day of your cruelty-free lifestyle.

For some people, this change is as simple as making a new shopping list. For others, it will come with some major hurdles to work through.

It's a sad fact that one of the biggest challenges new vegans often face can come from their closest loved ones.

Meal planning becomes more difficult. Shopping for a household, likewise, gets more complicated. Some people even meet with ridicule and downright hostility for the food they choose to eat .

So What Can You Do to Fix This Problem?

Well, first of all, it's worth noting that this depends a lot on your financial situation.

If you can afford to separate your food from the rest of the household shop , then this might well be the solution. It's not very social, but it does save you all the hard work of having to compromise.

That said, there are plenty of foods shared by vegans and meat-eaters alike . Staples like bread, rice, and pasta, are commonplace and can form the basis of many different meals.

Furthermore, many meals are easy to adapt to either diet. For example, if you're having a curry, why not cook the meat in a separate dish, leaving it as an option for those who want it.

Plan Meals in Advance

As we noted earlier, meal planning can be a lot more difficult when only one of you is vegan. That's no reason to give up on it, though.

The key is to respect everyone's needs and be open to compromise. That means you might have to make do with a sandwich on steak night, and they might have to give falafel a try.

The aim here is to minimize resentment .

Resentment is never pretty, especially not between family members. While it might be unfair, some people may see your choice to go vegan as an imposition on them.

That's why it helps so much to have a plan, so you can ensure that everyone is happy. Planning meals in advance are one of the easiest ways to keep everyone satisfied.

Always be Honest and Respectful

Open and honest communication is the key to any good relationship. If your vegan lifestyle is creating tension between you and the people you live with, then try to talk about it. After all, you can't solve problems without a dialogue.

At the end of the day, veganism is all about wanting to live a kinder, more compassionate life. The best way to achieve that is by working with the people you love to keep everyone happy. You might not see eye to eye, but that's no reason you can't eat different foods and get along under the same rough.

Veganism and Faith: How Plant-based Eating Predates the Modern Vegan Movement

mystic@mysticmedia.com (Jim Moore) — Thu, 19 May 2022 11:16:15 GMT

Ancient Faith Leaders Knew the Value of Plant Based Eating

When thinking of veganism, many people think of a purely secular movement.

In fact, in many ways, it speaks to the universality of vegan beliefs that amongst Humanists, Christians, Muslims, and Atheists alike, you’ll always find those who choose a lifestyle that prioritizes animal welfare and happiness.

That being said, with vegan numbers steadily on the rise, it can be easy to think of the movement from a uniquely modern perspective.

While it’s true that the word vegan has only been around since the 1940s and that the exact definition is a relatively recent invention, the basic ideas that make up modern veganism have existed for a lot longer.

Today we’re going to take a dive into the history of veganism by looking at three faiths that pioneered many elements of modern philosophy.

Buddhism and Veganism

Vegetarianism and veganism have been common, in one way or another, throughout Buddhist communities for many hundreds of years.

In Mahayana Buddhist teachings, it is taught that the Buddha told his followers not to eat fish, meat, or any food that was touched by meat.

Unlike secular veganism or vegetarianism - which is defined purely by whether or not one uses or consumes animal products - to be a Buddhist vegetarian, one must also accept the tenets of Buddhist ethics. This perspective redefines vegetarianism as a distinctly ethical choice, signifying that, for many, the intent is as important as the action itself.

Put simply, are you going vegan because you want to feel healthier, or are you doing it because you believe it is the right thing to do?

Hinduism and Veganism

India - where Hinduism is predominantly practiced - has the lowest meat conception rate globally, and this is largely due to Hindu teachings.

Although the consumption of meat, in general, is not strictly prohibited, Hindus are explicitly not allowed to eat beef.

There is some scholarly debate as to whether the Vedic texts are in favor of or against the consumption of meat, but many individuals have taken them to mean the latter. As a result, Indian food is some of the most vegan friendlies in the world, featuring lots of rice, vegetable, and chickpea-based dishes.

Rastafarianism and Veganism

Rastafarianism is the youngest religion on this list, having developed in Jamaica throughout the 1930s. All the same, it’s worth mentioning because, in a way, it can be seen as more of a contemporary to veganism than a predecessor.

From the English word ‘vital,’ Ital food is eaten by several groups within the Rastafari faith. Almost all Ital diets are either vegetarian or vegan, though some do include fish.

The Ital diet descends from a belief that all food should be a natural product and that we can preserve the earth through natural living.

It’s worth mentioning that, although these cultures inspired many modern vegan ideas, they are still very much around today. The beliefs and ideas that have inspired secular veganism are still held by many people worldwide, either as a part of their faith, culture, or ethics.

While we might all have our differences, it’s good to remember that we are united by a compulsion to do what we feel is right so that together we can help to build a more peaceful and compassionate world.

Vegans don't eat meat because of the animals, but how do they know plants don't feel pain?

mystic@mysticmedia.com (Jim Moore) — Thu, 28 Apr 2022 19:25:38 GMT

If the science is unclear, intuition may be the better path to knowing

That is an excellent question. As a multi-decade vegan I will respond this way: I don’t know that plants don’t “feel” pain. As a matter of fact, there are some indications that plant do demonstrate a response to what could be considered painful stimuli (see Can Plants Feel Pain? ).

The question, IMHO, opinion becomes, what makes eating plants kinder than eating animals? To which I can respond that by all clear evidence animals suffer to a greater degree than do plants. Animals demonstrate a strong preference to avoiding pain in the form of stress and avoidance behavior.

I can see a cow, or a pig, or a chicken respond to a threat and that response is one of avoidance. As a fellow being I can discern that animals suffer when utilized as a commodity.

Bottomline, science has not revealed to us what, if anything, plants “feel”. At the same time, it takes no scientific analysis to discern that animals DO NOT want to be eaten. The key question is what can I do to be Kinder to the beings with which I share the planet? Until there is evidence to the contrary, enjoying a vegan diet is one of the easiest responses to that question.

I hope that response is helpful to your mission to understand.

Peace Always, Jim

The above question and answer was originally posted at https://www.quora.com/Vegans-dont-eat-meat-because-of-the-animals-but-how-do-they-know-plants-dont-feel-pain

Honey: Is it Vegan and What are the Alternatives?

Sun, 17 Apr 2022 13:38:20 GMT

Honey is Not Vegan, But There Are Sweet Vegan Alternatives

When we talk about going vegan or the vegan diet, we’re usually talking about giving up meat and dairy, however, that’s not the be-all and end-all of veganism. At its core, being vegan is about living without cruelty to, or exploitation of animals, and that means more than just meat and dairy.

Leather shoes are off the table, as are eggs, some types of bread, and even some kinds of beer. The fact of the matter is that there are a number of products that don’t directly contain meat or dairy, but do include animal products or byproducts nonetheless and, unfortunately, that list does include honey.

How Honey Is Made

Now we all learned in school that honey is made by bees, and this is true. Bees collect pollen, take it back to the hive, and with a little work from every bee, honey is produced.

Setting aside the fact that bees make honey to feed their young, and that by taking this honey away bees have to work even harder to keep up, commercial beekeeping and local beekeeping are two very different practises.

The fact is that, as with almost all animal products, the larger the industry, the less care is given to animal welfare. If you’d rather not read about cruelty to animals then you may want to skip this next bit, because the facts about mass honey production can be a little hard to stomach.

Honey production is tied to the pollination of flowers and is, therefore, seasonal. During the winter, bees don’t produce honey, but they do need feeding, and it is not uncommon for keepers to cull colonies in order to save on money.

Furthermore, if they don’t leave enough honey to keep the colony going, those keepers who don’t just cull most of their bees at the end of the season have been known to give them sugar water which is, in practice, a poor replacement. Without honey, many bees will not develop a proper immune system and are therefore more likely to become infected by diseases.

The truth is that while we can debate the morality of local beekeepers, mass-market honey production is undeniably cruel to bees.

Possible Vegan Alternatives for Honey

Moving on to a lighter topic, there are some good alternatives to honey . In most recipes, when honey is called for, it’s usually as a sweetener, so in a lot of cases, plain old sugar will do the job. If you’re looking for something closer in texture, then Maple Syrup or Golden Syrup are by far your best options. Both are vegan, both are delicious, and both are golden and viscous, just like honey.

On the other hand, if you’re a die-hard honey fan, struggling to part with the sugary treat, then there are brands of vegan honey you can try. Vegan honey is often made from plant products such as dandelion, lemon, or even apples.

You’ll also be able to find plenty of recipes to make your own vegan honey if you fancy giving that a go.

Sadly, honey is not vegan, but, as incredible as bees are, humans can also be pretty cool when we put our minds to it. Vegan cooking has come a long way in the last few decades and with these alternatives, it’ll be easier than ever to say goodbye to honey.

Is a Vegan Lifestyle Better for the Environment?

Thu, 10 Feb 2022 18:24:37 GMT

Let's Take a Deep Dive Into the Environmental Impact of a Vegan Lifestyle

The climate crisis is, without doubt, one of the greatest problems humanity has ever faced.

By now, we should all be aware that the emissions produced by our modern society are filling our atmosphere with greenhouse gasses such as carbon dioxide and methane, which leads to a heating effect on the planet that, if left unchecked, will irrevocably damage our planet’s climate. Indeed, for many of us, this deeply worrying future has been a very real concern for longer than we’ve been alive, but, in the last few years, the reality of the situation has become even starker.

In the wake of various events of extreme weather activity over the last couple of years, many people are looking to make significant changes to their lifestyles, in order to do their part to protect the planet. Perhaps the most notable of these lifestyle changes is the decision many people are making to go Vegan.

But is a vegan lifestyle actually better for the planet?

If you try to research this you’ll find various articles written from different perspectives arguing over the nuts and bolts of the problem but most arguments boil down to a few simple truths.

On the one hand, it is undeniable that the meat industry produces a vast quantity of greenhouse gasses. Beef production, in large part because of its enormous land requirements, is a particularly serious contributor, but pretty much no animal product is without its carbon footprint.

That being said, many argue that the same is true of a number of popular Vegan products. Avocadoes, milk substitutes, and products containing palm oil, or soy, are the main offenders on the vegan side of the fence but that’s not to say other vegan foods are guilt-free.

So what should we make of all this? Should we conclude that veganism is, in the long run, just as bad? That there’s no way to minimize your food’s carbon footprint and you might as well give up trying? No!

While it is true that there are many vegan products with a serious environmental impact, you are not tied to those products. Furthermore, pointing the finger at soy milk and palm oil does nothing to change the impact of the meat and dairy industries.

The fact of the matter is that if we want to reach a carbon-neutral future, most people are going to have to cut back their meat consumption to some degree.

One of the most practical changes to come out of the modern wave of veganism is the concept of ‘flexitarianism’.

Flexitarianism, for those unaware, is an umbrella term for a more flexible diet that still contains animal products but in reduced quantities. For example, some people might abstain from meat/dairy on certain days, while others might only consume animal products with dinner.

However you go about it, flexitarianism is about reducing the amount of meat and dairy you consume.

That’s very important because the truth is that there are many people who are not going to go fully vegan, but if the public, on average, reduces its meat consumption, then the environmental impact can be significantly lessened.

So this brings us to the real question.

What does an environmentally friendly diet actually look like?

There are lots of answers to this question, but for most people, the most important step will be to either reduce or remove their meat and dairy consumption. The next important step is to ask what we replace it with.

Here is where things get a little more difficult, because if you want to have a truly environmentally friendly diet then you’re going to have to do some research. Virtually every product on the shelves has some level of carbon footprint and, though meat is an outlier, it’s not the only outlier.

Ultimately, while veganism usually leads to a lower carbon footprint, vegan food isn’t inherently carbon neutral. So if your main reason for going vegan is because you care about the planet then the best thing you can do is find out the impact of the individual foods you’re eating.

Healthy Vegan Substitutes for Your Favorite Junk Food

Sun, 06 Feb 2022 15:42:58 GMT

Ditch the Junk and not the flavor with these Healthy Vegan Foods

A lot of people think of going vegan as a de facto path to healthy eating but, while there are certainly health advantages to a vegan diet, vegan doesn’t automatically mean healthy.

Bear in mind that a vegan diet is defined less by what you are eating than it is by what you’re not eating. Eschewing meat and dairy is all very well, but that still leaves the door open for plenty of fatty foods and unhealthy snacks.

All this to say that, even after you’ve gone vegan, it’s worth considering things like calorie counts and fat content when planning out your meals.

Now that doesn’t mean you can’t ever enjoy yourself. Another common misconception about food is that healthy eating is always bland and flavorless.

The truth, however, is that, with a little extra effort, it’s perfectly possible to have a healthy, tasty, and 100% vegan diet.

Don’t believe us? Well, check out these three fantastic suggestions for vegan substitutes to your favorite junk foods!

Homemade Veggie Fries

Now we all love the humble potato. It’s a delicious, versatile, and absolutely packed with carbohydrates. We’re saying all this because we want to make it clear that we’re certainly not suggesting you excise the potato from your diet altogether.

That being said, you don’t need them for every meal and, if you want to cut down on your calories and squeeze some extra nutrients in then you might consider making your own vegetable crisps as a tasty snack.

They’re super simple too!

All you have to do is finely slice some carrots, beetroot, and parsnip (in optional proportions), bake them in a nice hot oven and sprinkle them with some salt and other seasons.

Vegan Mac & Cheese

It might not seem obvious, given that it’s got “cheese” in the title, but a quick google will net you dozens of great recipes for vegan-friendly takes on this beloved meal.

You’ve actually got a couple of options when it comes to replacing the cheese in Mac & Cheese. Some recipes will call for a more standard Mac & Cheese but with a vegan cheese in place of a dairy one, while others will suggest combining various ingredients such as yeast flakes and mustard powder to create a cheese-like taste.

As for making it healthy?

Well, the wonderful thing about Mac & Cheese–or any pasta bake for that matter–is that it’s easy to bulk out with vegetables. For our part, we recommend broccoli and cauliflower, but just about any vegetables will do!

Not only will they make your meal healthier, but they’ll help stretch your ingredients to another few portions, saving you money in the process.

Vegan Nachos

We’ve saved the best till last here, because, if you haven’t tried them, then you’ll go mad for vegan nachos.

The standard approach to nachos, for most people, is to bath them in cheese and serve them with a mountain of sour cream and a bucket of salsa–it doesn’t take a team of scientists to establish that that’s a pretty unhealthy snack.

Well, we’re here to tell you that there’s a better way!

You only need three things to make delicious nachos:

1. Fresh Guacamole

2. A nice crisp salad

3. A bag of lightly salted nachos

We’re not joking, it really is that simple! Just lay your dish with nachos, mix in some spring onion, radish, spinach, grated carrot, or any other fresh vegetable you fancy, and serve with a bowl of guacamole on the side. You won’t believe how great it tastes!

Surprise! Products You Didn't Know Were Vegan

mystic@mysticmedia.com (Jim Moore) — Thu, 03 Feb 2022 14:52:56 GMT

We Concentrate on Vegan Foods in This Article

It can seem pretty daunting when you first start thinking about going vegan. Not only are you throwing out a whole host of staple foods–like meat, fish, cheese, and eggs–but you’re also going to have to start reading that tiny writing on the back of the packet to see if the manufacturer has managed to sneak in things like gelatin or milk powder.

It gets to the point where you feel like you can only eat something if it has the word “VEGAN” stamped across the front of the packet.

Pretty frustrating, huh?

Well, while we can’t quite save you from the daily drudgery of checking the ingredients, we can at least steer you in the direction of the right products. There are, in fact, plenty of normal household foods that can be manufactured without the need for animal products and although we can’t vouch for every company, most are starting to catch on.

Vegan Sandwich Fillers

They might not be glamorous, but almost all of us eat sandwiches. They’re quick, easy, and filling.

Now you probably won’t be surprised to learn that most loaves of bread are absolutely vegan friendly, but what might surprise you is that, in this case, Quorn actually has you covered.

Most vegans will be aware that Quorn–a company known for their meat substitutes–have a terrible habit of filling their products with milk powder making them fine for vegetarians and for the fitness market, but excluding vegans.

In recent years, however, Quorn have put some effort into retooling a few of their recipes and now have a variety of vegan sandwich fillers including ‘chicken’ and ‘ham’ slices.

Love it or hate it, you might also want to give marmite a second thought. This controversial sandwich spread is undeniably vegan and has more uses than you might have realized.

Even if you find the taste of marmite overpowering in a sandwich, you’ll find that adding a teaspoon or two of marmite to something like a satay sauce can give it a little extra salt and a lot of extra flavor.

Curries Can Be Vegan

If you like curries then you’re in luck, because curries are some of the easiest and most flavorsome vegan meals you can make.

Yes, a lot of curry recipes will contain meat or fish, but once you substitute those–and even just a vegetable curry can be delicious–you’re on a roll!

Spices: vegan
Coconut milk: vegan
Rice: vegan
Vegetables: SO VEGAN!

A quick google will find you tons of great vegan curry recipes and you’ll be amazed how few ingredients you have to change!

Yes, Even Vegan Junk Foods

Vegan food and health foods are often marketed together. There’s an unspoken assumption that if something is vegan it’s therefore healthier and while this is often the case, going vegan doesn’t mean you have to abandon your sweet and salty snacks.

Now jelly sweets are usually a no-go area for both vegans and vegetarians, but that might be starting to change.

Even Haribo –a company who are notorious for their use of both gelatine and beeswax in their products–have several vegan friendly options. Rainbow Twists (Sour), Soft Jelly Bears, Rainbow Spaghetti, and Rainbow Strips Zing , are all vegan friendly and just as tasty.

A surprisingly safe bet when it comes to vegan junk food is the chips aisle. There are a few companies–such as lays–who try to market themselves on ‘authentic’ meat flavorings, but for most, even when it comes to meat flavored chips, it’s often cheaper and easier to make a product everyone can enjoy.

Of course, we all know a healthy diet is about more than just snacks, but it’s good to treat yourself once in a while!

2022 Top 5 Hacks to Make Veganism Simple and Easy

mystic@mysticmedia.com (Jim Moore) — Fri, 28 Jan 2022 19:43:29 GMT

Remember, Veganism is About Kindness, Including to Yourself!

In the last few years, the vegan diet has seen a dramatic rise in popularity. From animal rights to climate impact to personal health, there are many reasons to consider a Vegan diet and, as food manufacturers and supermarkets catch up to the trend, it’s becoming easy than ever before.

That being said, going vegan might still seem like a daunting task. It’ll involve learning new recipes, changing your weekly shop, and maybe saying goodbye to some of your favourite dishes.

If you’re looking to go Vegan but can’t quite find the motivation to push past these challenges then don’t panic! We’re here to make your life easier with these five hacks to make veganism fun and easy.

Make Small Changes

If you’ve grown up in a family of die-hard carnivores, or if cheese is a main staple of your diet, then you might find the transition to alternatives more difficult. The important thing to remember, however, is that your taste buds do change over time.

The chances are that the first time you use soy milk or swap out that mincemeat for a nice five bean chilli, everything’s going to taste a little odd.

Motivation is the most important part of any life change. If you’re not motivated, it won’t happen, and there’s nothing that’ll kill your motivation faster than dissatisfying meals.

Over time, with many products, you’ll stop being bothered by the unfamiliar flavours but, particularly if you’re a fussy eater, don’t try to change everything at once.

The best you can do is make a list of all the meat and dairy products you regularly consume and, one by one, cut them out.

Set yourself a timeline of goals and try to replace things one at a time.

Find the Right Substitutes

One thing it’s important to address is that substitutes just aren’t for everybody and not all substitutes are created equal. If, for example, you’re trying to replace cheese, you might have to try out a few different types of vegan cheese before you land on one like.

But what to do if you just can’t find a replacement? Well, as we said earlier, don’t panic.

Sometimes, you may just find that one-to-one flavour replacements just don’t work, but that doesn’t mean you can’t find something to satisfy that itch. Experimenting with new ingredients, and trying new recipes will help keep your meal plan happy and healthy.

Make it a Hobby

Veganism doesn’t have to take over your life if you don’t want it to. It’s perfectly possible to change what you eat and call it a day there.

If, however, you’re struggling with that, then one of the best things you can do is dive in headfirst. Buy new cookbooks, read vegan blogs, find out what’s happening in your food and you may learn to love your vegan life.

Don’t Let People Shame you

For some, this will be the hardest thing on the list but also the most rewarding.

Vegans are often an easy target for jokes and while it’s mostly light-hearted it can be quite off-putting when you’re trying something new. Just remember that what you eat is your business and no matter what anybody says, there’s nothing wrong with being vegan.

Don’t Shame Yourself

Lifestyle changes aren’t easy. Food is a huge part of how we live our lives. It’s a part of our everyday interactions and it’s one of the most basic human needs.

With all that in mind, you might find that once in a while, you end up having a cheat day. Just remember that you don’t have to give up. There’s nobody to judge your progress but you!

The Latest Science About Veganism January 2022

Mon, 24 Jan 2022 14:59:51 GMT

Science Helps Take the Mystery Out of Veganism

Veganism is an interesting topic to many people, whether they are practicing vegans or not. There are so many questions regarding the subject, that it’s sometimes difficult to know the truth. Are vegans able to obtain the necessary nutrients from their diet alone? What are vegan products and are they healthier? Is a vegan diet better for our planet? These are just some of the questions that vegans face on a daily basis, but of course like everything in the world, scientific evidence is really the only true answer out there. So what does science say about veganism?

Veganism: Better For Our Bodies

Research shows that partaking in a vegan diet serves to improve heart health and reduce the likelihood of heart disease, lower one's risk of cancer due to high consumption of plants which have cancer protection properties through phytochemicals , and help stimulate weight loss while lowering a person's risk of type 2 diabetes. However, a vegan diet may be lacking in some vital nutrients, so it’s important for vegans to plan and incorporate the right foods into their diet and supplements where necessary. Aside from food consumption, many vegans also stick to utilizing vegan products like soaps and creams. Non-natural soaps have been shown to dry out the skin and also contain chemicals that are easily absorbed into our body through the skin, so natural products that also fall under the vegan category are great to avoid allergies and dry skin caused by soaps containing chemicals.

Veganism: Better For Our Minds

Science has indicated for quite some time that the foods we nourish our bodies with have a direct impact on our cognitive abilities. Studies have shown that popular vegan foods like nuts and green vegetables are superfoods for our brains, however animal products like omega-3 from fish also fall into that category too. While at this point there is no conclusive evidence as to whether a vegan diet is the superior choice for brain health, one study has indicated that veganism lowers one's risk of dementia .

Veganism: Better For the Planet

The effects of human influence on the planet have begun to creep their way into our daily lives as the threats of global warming become more apparent each year. Farming animals for consumption contributing a major portion of the environmental strain put on our planet, about one-sixth of greenhouse gas emissions produced. To make matters worse, 80% of all deforestation is a result of making room for agricultural land, much of which is used as animal feed, so we are simultaneously destroying our planet's natural filtration system while allowing more greenhouse emissions to be produced. Additionally, unsustainable fishing methods all over the world are causing major destruction in our oceans, destroying coral reefs and crucial species that are needed for a healthy functioning ocean. An Oxford study from 2016 estimated that humans could cut emissions by a whopping 70% if everyone switched to a vegan diet.

It's clear that with high amounts of obesity in many countries and a planet that is on the brink of disaster, a change is needed in human behavior. Science shows that veganism could be an excellent solution to address many of our issues. Lifestyle changes don’t need to happen overnight, small and consistent daily progress toward this goal can help humanity live healthier lives while re-establishing a healthy planet.

Is A Vegan Diet Really More Expensive Than the Standard American Diet

Sun, 09 Jan 2022 18:01:47 GMT

Time to Expose the Myth of a Vegan Diet Being Expensive

There are many assumptions about veganism, some are accurate while others lack the necessary evidence needed to make it fact. A common argument against veganism is that it is more expensive than a “regular” diet and therefore difficult for the average family to afford. But is there any truth to this statement?

We explore the expenses associated with a typical American diet and compare that to the standard vegan diet to get to the bottom of this highly debated question. The results may surprise you!

Standard American Diet (S.A.D.)

Some of the most popular foods in a typical American diet include French fries, potato chips, hamburgers, hot dogs, and pizza. The average American diet can be broken down as a total of 2100 calories per day consisting of 16% protein, 47% carbs, 36% fats, and 22% added sugars, with many of these calories coming from highly processed foods. The average American spends about $2700/year on food according to data from 2019 , ranked 11th in the world for such expenditure. However, the cost of the food itself is not the only consideration when weighing the costs associated with this diet. The American style of diet is attributed to upwards of $50 billion in health care costs alone in America due to its unhealthy nature leading to issues such as heart disease and diabetes.

What is a Vegan Diet?

Vegans on the other hand fill their diet with things such as legumes, nuts, seeds and sprouted and fermented plant-based foods. Most vegans look to consume a balanced diet ranging from 45%-65% carbs, 25%-35% fats and 20%-30% protein daily . Due to the high fiber nature of this diet, vegans likely need to consume more calories than meat packed diets. While food costs in a vegan diet are highly susceptible to variability as they are particularly reliant on fresh produce, numerous studies have indicated great cost savings by making the switch to a meatless diet. According to a study completed by Oxford , people in Western countries like the US, UK, Australia and Western Europe could be expected to save 33% on food costs by switching vegan.

A Common Misconception About the Cost of a Vegan Diet

So now that the cat is out of the bag that vegan diets are not only cheaper in terms of food but can save you substantially on health care costs as well, where does the misconception come from?

Many celebrities have adopted veganism and usually showcase flashier meals than the average vegan would eat with higher cost ingredients, influencing this high cost perception. Most vegans’ shop at affordable stores like Trader Joes and Aldi, purchasing in season and local foods instead of high-priced imported produce. Another likely factor for this thought process is that at many restaurants, vegan options do equal or exceed the cost of their meat counterparts as due to limited demand, restaurants are not taking the same advantage of bulk ordering to cut costs as they are able to with meat.

However, with veganism growing in popularity and more restaurants offering these choices and carrying greater levels of product to meet consumer demand, even vegan meal options in restaurants are likely to fall. Now more than ever is a great time to embrace a vegan lifestyle for improved health or to assist in combating environmental changes and animal cruelty.

Tips for Vegan Shopping This Veganuary

mystic@mysticmedia.com (Jim Moore) — Thu, 30 Dec 2021 18:07:59 GMT

Veganuary is a great opportunity to partake in a growing movement to cultivate stronger bodies and a healthier planet

It’s time! Veganuary is here once again. The vegan community is looking forward to another record-breaking year as Veganuary grows in popularity and participants each year. While seasoned vegans know the tips and tricks to living a vegan lifestyle year-round, newbies may find it difficult to adjust to this new lifestyle and additional consideration needed during a grocery shopping trip.

Vegangently has the backs of both vegans and aspiring vegans once again with these simple and actionable tips for shopping during Veganuary.

Vegan Shopping List

Creating a shopping list can help you establish organization and save time while shopping for vegan products. Finding reputable vegan brands and products ahead of time and listing them out will allow you to seek out vegan products more easily than spending your time reading through product ingredient lists at random.

Be Wary of False Advertising

Product labels such as “dairy free” don’t necessarily mean the product is genuinely vegan. Some companies incorporate animal products like casein into vegan appearing products like nut-based cheeses. Make sure to read product labels thoroughly if “Vegan” isn’t printed outright on the label and instead another vegan appearing phrase is used in its place.

Vegan Labels Make It Easy

Just look for the “Vegan” label! This is a trusted label that certifies the product is produced without contents from animals. There are a few versions of the label to look out for so make sure you become familiar with their forms and buy confidently when you see them.

Vegan Meal Plan

Like a list, having a meal plan helps provide focus to your shopping and makes it easier to grocery shop as the items you need are laid out for you in each meal. Furthermore, choosing meals ahead of time can add excitement to the experience of Veganuary as it gives you the opportunity to experiment and try new recipes during the month.

Go With a Practicing Vegan

Learning how to grocery shop from a practicing vegan can be invaluable as they have already overcome the difficulties of vegan shopping and can show you the ropes to get your started on your vegan journey. They will likely already know great stores, products and even recipes to share with you and help you avoid common mistakes when transitioning to a vegan lifestyle.

Local and In-Season Products

Shopping for local or in-season products not only can save you money, but also increases satisfaction in the food you consume as the products will be of fresher quality. Food that is out of season or needs to be transported far distances has probably been picked before the fruit or vegetable has finished developing and likely gone through some type of cold storage. Creating meal plans that incorporate seasonal products from your area better ensures produce contains its full nutritional value as it was able to develop naturally to full potential.

Cholesterol? A Dead Giveaway (Pun Intended!)

A dead giveaway of a non-vegan product is if it contains cholesterol. Cholesterol is only found in animal products so if the ingredient list contains cholesterol, you know what to do!

Whatever your reason is for taking on the challenge of Veganuary, the month is a great opportunity to partake in a growing movement to cultivate stronger bodies and a healthier planet. For additional vegan tips or recipes, be sure to check out more of our blog !

Latest News from the Vegan World

mystic@mysticmedia.com (Jim Moore) — Sat, 11 Dec 2021 21:17:13 GMT

The Vegan World Is Expanding - It May Be Time to Join In!

By way of fascinating studies and an innovative approach to solving global issues, there is always an abundance of exciting and interesting news coming from the vegan world. Continue reading for a brief summary of some of the latest and most interesting stories in the space.

Sustainable Eating is Cheaper Eating

Often thought of as an expensive lifestyle only reserved for people of higher income, a vegan diet has actually been found to save substantially on the grocery bill when compared to a “normal” western diet, but only in higher income countries. One recent study showed that while for low-income countries a vegan diet could provide more financial strain than current eating habits, individuals from middle and high income countries could expect to save anywhere from 22-34% by participating in a vegan diet.

Vegan Leather Made from Apples

A defining trait about veganism is that its proponents find new and resourceful ways for eliminating waste products in the world by transforming them into new products. Most recently, apple skin and core waste have been added to the list of materials once disposed of as waste but now sold as thrifty leather handbags. The vegan accessory brand, Matt + Nat, has created leather with the byproducts of the apple juice industry, called AppleSkin. This ingenuity makes industries that utilize leather in their production efforts like cars, furniture, and clothing, more sustainable.

Meat Eaters Produce X2 GreenHouse Gas

It has long been common knowledge to many in the vegan industry that raising animals like cows for consumption is an enormous hindrance on our planet from the greenhouse gases released. A recent study has found that people including meats in their diets actually cause a nearly 60% increase in greenhouse gas emissions than their plant loving counterparts. With food production accounting for 30% of greenhouse gases emitted, we can improve our own health and reduce the environmental strain of food production by incorporating more plant-based meals into our diets.

Kroger Adds World's First Carbon Neutral Eggs

Kroger, in partnership with Kipster Farms, is utilizing a production system from the Netherlands that incorporates sustainability along the entire production chain to serve its customers the world's first carbon neutral egg. The process incorporates raising the chickens in a large wooded environment and using upcycled materials from producers across the country like bakeries to create the feed. Therefore, this process simultaneously reduces food waste while providing the chickens the proper nutrients to grow and thrive in comfortable conditions.

What do French Fries, Poutine and Milk Have in Common?

There have been many plant-based milk alternatives hitting the store shelves in recent years, from oat milk to coconut milk, the choices seem to grow by the day. Now, everyone’s favorite starchy tuber is supposedly the next trend in the world of plant-based milk options. Being gluten-free, dairy-free and soy-free, potato milk could be an excellent alternative for those with sensitive dietary needs.

It’s an exciting time to be a vegan or be considering veganism, as food options and availability are growing by the day. The industry has been evolving quite rapidly and is set to continue growing in popularity as more people understand both the environmental and impact on personal health offered by participating in a vegan diet.

Health Impacts of a Vegan Diet

Tue, 23 Nov 2021 19:13:34 GMT

"An Apple a Day..."

Many are introduced to veganism through vegan friends touting the health benefits or by seeing articles with titles like “Go Vegan to Lower Your Food-Footprint” and “Become Healthier by Going Vegan.” Whether you are already engaged in a vegan lifestyle or are considering the switch, it’s important to understand the full scale of health impacts that are associated with this popular modern diet.

Benefits:

Lower Cholesterol

Meats and other animal products contain high levels of cholesterol, which is known to heighten the risk of certain medical conditions such as heart disease. Removing these foods from your diet and replacing them with foods commonly found in a vegan diet that are linked to lower levels of bad cholesterol (LDL) like oats, beans and nuts ; can serve to lower your cholesterol and the associated risks.
Weight Loss

Research shows that vegan diets are likely to stimulate weight loss and discard excess fats. While scientists do not have an exact reasoning for this phenomenon, it’s likely that the combination of a high fiber vegan diet coupled with a reduction in fat calories allows the body a healthier, slimmer form.
Combat Diabetes

Studies have indicated that adhering to a vegan diet could assist in managing and combating type two diabetes. Participants in a recent study were shown to have lower amounts of a certain molecule linked to diabetes and heart disease, and were also shown to have lower levels of blood glucose after swapping their normal meals for vegan meals over an eight week period.
Protection Against Cancer

The connection between cancer and meat consumption has been highly debated in recent years, but research has shown that those participating in a vegan diet are less likely to develop cancer than those consuming animal products. Risk of colon cancer particularly can be mitigated through a diet high in fiber, which can be accomplished by swapping meat for legume or nut protein sources.

While there are certainly major benefits to veganism, there are also health risks when this diet is not undertaken in an appropriate manner.

Risks:

Vitamin B12 Deficiency

While plant-based diets are certainly packed with abundant amounts of nutrients, vitamin B12 is an essential nutrient that our bodies do not have the ability to create nor is it found in plants either. Although symptoms of B12 deficiency usually pop up after a few years of maintaining a vegan diet, this can be easily avoided by taking a B12 supplement.
Forced Bad Eating Habits

Perhaps the most difficult task for vegans is the selection and availability of food choices that fit within the diet’s strict rules. A vegan diet is often viewed as highly nutritional, containing an assortment of fruits, vegetables, nuts, and oats. While maintaining a nutrient balanced diet is simple enough when cooking meals at home, a vegan may find themselves stuck with the choice of eating nothing or having to eat a meal that it not nutritionally balanced in order to maintain the diet when outside the home or traveling.

As with most anything in life, adhering to the rule of moderation is essential to a successful vegan diet. Participants of this lifestyle must incorporate careful planning so ensure nutrient requirements are satisfied through a diversified set of food types. A vegan diet is shown to be extremely healthy when done right and potentially unhealthy when the proper steps are ignored.

Nutritional Mistakes to Avoid on a Vegan Diet

mystic@mysticmedia.com (Jim Moore) — Thu, 08 Jul 2021 10:56:27 GMT

Vegan Doesn't Always Mean Healthy

Taking on a vegan diet is a major undertaking! While the health benefits can be unmatched, the adjustment period to removing animal products from your diet can present challenges which set the tone for the rest of your vegan goals and plans. Despite being a health-conscious diet, veganism is not inherently healthy—it takes work! Take a look at these nutritional mistakes which should be avoided on a vegan diet.

Assuming that all vegan foods are healthy – While the cornerstones of vegan diets (fruits, vegetables, legumes, etc…) are generally healthy, not all vegan products are necessarily good for you. Take potato chips for example; they are wholly vegan, made of only a handful of ingredients, but carry little to no nutritional value whatsoever. Including things like chips regularly in meals can actually work against your nutritional efforts. Always read the nutrition facts which come with foods, especially when buying processed food.
Not staying hydrated – Hydration is important for people of all diets and lifestyles, and something which a lot of people in the United States neglect. When on a vegan diet hydration is especially important because of the usually heightened amount of dietary fiber which you consume while vegan. Processing fiber without a proper water intake can result in bloating, gas, stomach discomfort, and—counterintuitively—constipation.
Not balancing your macronutrients – While some people are “in the know” about macronutrients (“macros”), plenty of people are not! With veganism being a basis for many weight loss efforts, it’s important to understand the importance of macros and their balance within your diet. Macronutrients are also known as the “big 3” of nutrient intake; carbohydrates, fat, and protein. Lack of protein is famously criticized by the public when addressing vegan diets, but fats are often overlooked by newer vegans as well. A healthy balance for your macros by percentage of your intake should be roughly 60/20/20 in favor of carbohydrates/fat/protein, respectively.
Ingesting too few calories – Aside from balancing your macros, calorie intake as a whole should be monitored from the beginning of your vegan diet. Because non-vegan diets tend to be calorie-dense due to the presence of meat and cheese, removing these foods from your diet can cause sudden and dramatic calorie losses. In fact, on average, vegans consume 600 fewer calories per day than those on omnivorous diets. Be certain to ingest nutrient-dense foods in order to maintain a healthy calorie intake, especially when beginning your vegan diet.
Underestimating the importance of meal planning – Veganism takes work! Keeping ahead of the meals which you intend to eat can make your diet goals drastically more achievable. Taking time once a week to either prepare meals or plan out the menu for the following days can help assure that many of these other mistakes do not occur. Utilizing a meal plan can help you calculate daily calorie intake, macro balance, and gives you reason to read nutrition facts which helps you learn more about your food choices!

As with all diets, veganism comes with challenges. Building good habits at the beginning of your veganism venture can help make sure that your body is not only ready for the change, but that you will thrive long-term with your vegan life!

Can a Vegan Diet be Unhealthy?

mystic@mysticmedia.com (Jim Moore) — Fri, 18 Jun 2021 14:20:31 GMT

For Vegan to Mean Healthy You Have to Be Mindful of Your Eating Habits

It’s undeniable that eating more fruits and vegetables does your body good. Veganism and other plant-based diets come with a variety of health benefits; but like all diets, veganism needs to be executed responsibly in order to provide you with those benefits. The human body requires balance and veganism can provide the opportunity to fall out of the healthy balance that a well nourished body needs. If you’re considering a vegan diet or have recently made the switch, consider these potential risks which can lead to an unhealthy diet.

Some Unhealthy Vegan Diet Habits

Carb-overload – As with any reductive diet, veganism requires the removal of entire groups of food. Omitting all dairy, meat, and egg products can make it feel as though the only foods left for you to eat are carbohydrate-heavy. Breads, candies, pastas, and rice can quickly become staples to your diet and without animal products to help balance protein and fat contents in your meals, those diet staples can cause your macronutrient count to fall fully out of whack. While introducing a vegan, be sure to be inclusive with high-protein foods like legumes in order to keep carbs from dominating your new dietary habits.

Processed foods – With similar dangers as the carb-overload possibility, reliance on heavily processed foods can easily creep into vegan diets. Snacks like chips and crackers which not only carry heavy carbohydrate contents, but high fat contents as well, run the risk of taking over space in your regular meals. Lesser considered amongst processed food-reliance in vegan diets is the overuse of highly processed condiments to provide flavors to your meals. While in moderation things like ketchup, mustard, and vegan mayonnaises are fine, adding such things to a majority of meals can come with serious risk. Condiments tend to carry high sugar and fat contents with little to no nutritional value. Try new seasonings and marinating techniques to give your dishes extra flavor!

Vitamin deficiencies – Even with a well developed dietary plan, there are some vitamins which plants simply do not provide in high enough concentrations in a vegan diet. Most notably is vitamin B12, which is almost exclusively found in animal products. Thankfully vitamin supplements are easily accessible to most people looking to explore veganism, so meeting your daily vitamin requirements is still an achievable goal. Other vitamins and minerals which are at risk of becoming deficient in a vegan diet include calcium, iron, and zinc. Thankfully with a higher concentration of vitamins C, D, and K in a vegan diet, adding supplements to address potential deficiencies can be done easily.

So can a vegan diet be unhealthy?

The short answer is yes. All exclusionary diets come with risks of deficiencies and shortcomings for your macros – veganism included. Thankfully with access to vegan products growing and the general popularity of plant-based foods also increasing, addressing these potential shortcomings of a vegan diet is getting easier all the time. Diversity is the spice of life, especially when it comes to filling in potential gaps in a plant-based diet. Keeping your pallet open to new flavors, avoiding a reliance on processed foods which carry little to no nutritional value, and going into your vegan adventure with a solid plan can help veganism help you be your healthiest self.

Great Online Vegan Recipe Resources

Sat, 17 Apr 2021 13:49:16 GMT

Time to Get Your Vegan YUM!

The internet has become the ultimate resource-sharing platform for communities of all sizes and types. The online vegan community is no exception. The presence of vegan blogs, Twitter accounts, and online businesses has bolstered the vegan market around the world. With so much content fueling the inspiration for vegans both new and old, how can you find the best resources for you? With the millions of recipes available to you at any given moment, it can be hard to pare down exactly which resources work best with you. If you’re looking for new, high-quality vegan recipe resources, check out the following sites!

Hot for Food – As a member of the Kin – the biggest lifestyle network on YouTube – Hot for Food blog is run by avid vegan Lauren Toyota. Inspired by incredible flavors and a desire for a more ethic food chain, Lauren has been sharing her gourmet vegan recipes since 2015. Her Hot for Food blog focuses largely on decadent and absurdly delicious vegan comfort foods. Filling the need to appeal to sceptical potential vegans is a major need for the growing vegan movement and Lauren hits the mark!

The Full Helping – Focusing largely on more holistic and healthy vegan meals, The Full Helping is run by Registered Dietician Gena Hamshaw. Having experienced a difficult transition into veganism herself, she began sharing on the Full Helping to help others avoid the difficult transitional period which she experienced. Her recipes section is thoughtfully divided up into sections such as “main dishes” and “desserts”, making navigation and searching exceptionally user-friendly!

The Vegan 8 – In need of exceptional recipes which are simple and delicious? The Vegan 8 is dedicated to developing and sharing vegan recipes which are made up of 8 ingredients or less. Blog proprietor Brandi Doming began the operation of the Vegan 8 in 2013 with a focus on simplicity and a passion for baking. With recipes spanning from desserts and breads to family-style entrees, Brandi has something for everyone.

Italia Plant Based – Partners Nico and Louise love their Italian foods, and they’re sure that you do too. Despite a typical reliance on meats and cheeses in traditional italian cuisine, Italia Plant Based provides 100% plant-based replacements for your favorite italian dishes. With multi-course offerings vital to a truly Italian meal, Nico and Louise provide every opportunity to host your own lavish, delectable, and vegan Italian breakfast, lunch, dinner, or dessert.

There is a lot of noise in the vegan community, with big brands relying on influencers to focus on less exciting and more typical vegan recipes, the importance to have small-scale recipe resources is vital to a successful venture into and through veganism. Many of the above platforms host not only recipes, but social media resources to connect with other like-minded individuals. Community strength is as important to veganism as is good food, our friends hosting these resources can help connect you to both!

Some Great Vegan Substitues for Non-Vegan Ingredients

Tue, 09 Mar 2021 20:20:36 GMT

You don't need to lose your favorite meals when you go vegan!

Tackling a vegan diet can come with some major adjustments – but it doesn’t mean that you need to stop eating all of your old favorite meals. While plant-based “meats” and “cheeses” have become higher quality and more readily accessible over time, there are plenty of less processed, more “classic” replacement ingredients available as well. If you’re looking for new ways to have old favorites on a vegan diet, take a look at these vegan substitutions for non-vegan ingredients:

Aquafaba: If you’ve even considered a vegan diet, chances are good that you’ve heard of aquafaba. It works wonderfully as a substitute for eggs and egg whites in a multitude of recipes, but what is it? There is a common misconception that aquafaba is the leftover liquid from the process of cooking garbanzo beans, but cooking any type of beans will result in an aquafaba! Northern white beans and garbanzos produce the most lightly flavored aquafaba, but black, pinto, and all other beans produce aquafaba too!

Seitan: Recently emerging into the vegan cookbook vernacular is seitan. Otherwise known as vital wheat gluten, seitan is a high-protein yield from the processing of wheat. Given its texture and fat/protein content, seitan makes for a great replacement for chicken, duck, and even bacon! With the right amount of spices worked in, seitan easily becomes a centerpiece for a meal and can be fried, baked, or grilled.

Flax: Flax seed makes for a great additive to many vegan meals. High in protein and healthy fats, flax seeds can also be powderized and mixed with water to create a gluey, egg-like liquid. While aquafaba makes for a great egg white replacement, recipes that traditionally require a higher fat content (ie. more egg yolks) will fare better with a flax-egg substitute.

Arrowroot Powder: Gelatin is a tricky thing to replace. While classic alternatives such as agar agar have existed for a good amount of time, many diet-conscious people went seeking gelatin alternatives which also have health benefits. In steps arrowroot; easy to digest, rich in iron and potassium, and proven in studies to boost immune health, arrowroot will not yield a texture like a jell-o, but easily replaces gelatin in baking recipes and other instances where the goal is to firm-up the texture of a dish.

Tempeh: Tempeh has been a feature ingredient in Indonesian cuisine for hundreds of years, but more recently it has become popularized in western foods as an alternative to meat which is not tofu. Made of fermented soybeans, tempeh offers a more earthy flavor profile than it’s soy-cousin tofu. Tempeh is also typically more dense than tofu products, making it great to fry up or crumble like ground beef in chilis and other ground beef-based meals. Given its density and lack of excessive ingredients, tempeh is incredibly high in protein with a decent amount of fiber and zero cholesterol, making it a wonderful addition to a vegan diet.

There are plenty of common replacements for milk, cheese, and meats, but digging into less processed alternatives can bolster the positive effects of taking on a vegan lifestyle. While companies continue to develop better meat replacements, sometimes getting back to basic ingredients that are not attempting to directly mimic meat and dairy products can add a degree of refreshment to your diet!

3 Tips for Making Veganism Easier

Fri, 12 Feb 2021 18:47:46 GMT

Sticking with veganism can feel like a lot – check out these tips and tricks to stay on track!

Plant-based diets are among the healthiest lifestyle choices which one could make for themselves, but getting used to more restrictive diets can feel overwhelming. With vegan diets in particular, the loss of foods which one may be accustomed to enjoying regularly can be dissuading to folks looking to make a change. With the list of benefits from veganism seeming to grow by the day, what can you do to make your new diet feel as easy as it feels good? Let’s take a look at some of the best ways to lift the potential burden of a vegan diet:

Do your research – The best way to stay ready for any diet, but especially the change to veganism, is to study up before your transition. While many transitioning vegans worry about the effect of the loss of meat-based proteins, there is a good chance that you will see changes to your micronutrients as well. Understanding the changes to your body which are likely to happen can help you build more fortified diet plans, and the feeling of preparation makes the transition easier. Thankfully there is a plethora of online resources which can help get you started in the process of going vegan – the No Meat Athlete, for example, has a great starting-block podcast which hosts a list of resources for new vegans.

Stick to your favorites – You don’t need to eliminate your favorite meals after you go vegan! Most meals can be made vegan by rotating in vegetable alternatives to animal-based portions of the meal. Even meat-heavy meals such as pulled pork can be replaced with jackfruit and prepared in the same manner. The growing prevalence of meatless diets has also helped to saturate the market with plant-based alternatives such as oat milk, Beyond Meat, and vegan cheeses. This can make comfort foods like mac and cheese, fried chicken, and pizza accessible as a part of a vegan diet. Keep in mind that while there are vegan options for these classic comfort foods, most of the time the plant-based alternative is also unhealthy and should be consumed in moderation.

Find a support network – A key factor which dissuades people from sticking with a vegan diet is a lack of support immediately available to them – find people who will encourage you! While family and friends which you already know may not be the most reliable source of vegan encouragement, finding a network online or in your local community can make your venture into veganism leagues easier. Surrounding oneself with like minds can help spark new inspiration, provide you with resources of which you were previously unaware, and serve as a reminder that the change doesn’t need to be made alone. Everything, including veganism, is more fun with friends!

The vegan lifestyle looks like a steep hill to climb when you’re standing at the bottom, but you can take the hike at your own speed. There is no single correct way to go or stay vegan, so do your research, build your community, and remember that your existing favorites can be made vegan, too. You know your body will flourish – there’s no reason for your mind to suffer through the journey of veganism.

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What is the Difference Between Being Vegan and Eating a Plant Based Diet?

mystic@mysticmedia.com (Jim Moore) — Sun, 06 Dec 2020 15:42:59 GMT

Which diet is right for you?

Plant based alternatives to meat, dairy, and eggs are continuing to become increasingly available and enjoyable – a good thing for those who seek to lower their food-footprint. With these vegan friendly foods finding their ways into more diets and trends, more questions have been arising about what meat-lowered diets are called and what they mean. One of the most common questions about meat-reduced diets is “What is the difference between being vegan and eating a plant based diet?” If you or someone you know has been wondering the same thing, continue reading to learn more about this key dietary difference.

Being vegan is the complete exclusion of animal products from your diet. This includes all dairy and eggs – and in most cases honey. While vegan diets are often health-inspired, many vegans also establish a moral reasoning behind their diet, seeking to reduce animal cruelty in the meat and dairy industries.

Plant based diets are a broader category of dietary tendencies. Vegans adhere to a plant based diet, but not all plant based diets require followers to be vegan. Traditionally plant based diets include the mediterranean diets and pescetarianism, but can also include vegetarianism and the newcomer flexitarianism.

Ultimately a plant based diet is less restrictive in definition than veganism,

Ultimately a plant based diet is less restrictive in definition than veganism, as it will allow followers to enjoy meat, dairy, and eggs from time to time, but generally avoid those food groups. Many people seeking to reduce the impact of the meat industry on the environment seek to follow plant based diets in order to cut down on market demand for animal products. While people who simply seek a healthier, better rounded diet can also easily change their lifestyle to adjust to a plant based diet without restricting their food options, especially when going out to eat. Plant based diets include:

Vegetarianism – A diet which includes dairy, eggs, and honey, but excludes all meat.
Pescetarianism – A diet which includes dairy, eggs, honey, and fish, but excludes meat from land animals
Veganism – A diet which includes no animal products. Some vegans will continue to eat honey.
The Mediterranean Diet – A diet which includes dairy, eggs, honey, fish, seafood, and occasionally meat, but focuses most meals around nuts, grains, fruits, and vegetables.
Flexitarianism – Also known as semi-vegetarianism, this diet includes dairy, eggs, and honey regularly, but also occasionally includes meat, fish, and seafood.

There are also plenty of ways to engage in a plant based diet that does not have a formal name. Many people in the previous four decades have restricted their meat intake to white meat only. Similarly, many families wishing to reduce their impact will commit to making plant based dinner for a certain number of nights throughout the week.

The common denominator around all plant based diets is the focus on “plant-power” or getting vitamins, minerals, and macronutrients into their diet without relying on animal products. While veganism can feel like a massive step for many people, plant based diets provide excellent options for people looking to do good without committing to the complete exclusion of animal products from their diet. Both vegans and folks on plant based diets can agree, the power of plants is incredible!

Should Vegans Take Nutritional Supplements?

mystic@mysticmedia.com (Jim Moore) — Fri, 20 Nov 2020 17:52:38 GMT

Evaluate, Balance, and Fortify Your Diet for Maximum Nutrition

Vegans make the conscious choice to adopt a plant-based diet for a variety of reasons. Whether it is for health reasons or because they have adopted a belief structure that is opposed to eating animals and their byproducts, veganism is indeed a choice. Further, it should be no surprise that a low-fat diet rich in vegetables, fruits, and nuts can be useful for your health. It’s not uncommon either for doctors to suggest that their patients eliminate red meat from their diets.

However, vegans often experience deficiencies in vitamins such as vitamin B12, vitamin D, DHA/EPA, iodine, zinc, selenium, magnesium, and vitamin K2. Vegans often elect to take nutritional supplements as a way to counter-balance these deficiencies. Though B12 is probably the most important dietary supplement for vegans to add to their diet, most vegans elect to take additional supplements to make up for other potential shortfalls.

The importance of vitamin B12

When your body does not take in enough B12, your body becomes at risk for anemia and nervous system damage. Vegan foods are often void of B12, and the only reliable vegan sources of B12 are foods that have been subsequently fortified with the vitamin. This includes plant-based milk, various soy products, and a handful of vegan-friendly breakfast cereals.

Thus, the best solution to ensure that you are consuming enough B12 is to add it in a supplement. When you consume the right amount of B12, it can help minimize the potential risk of pregnancy complications and heart disease.

Check the label on the multivitamin

When selecting a multivitamin, you should look for one that includes 100% of the daily value of most of the included ingredients. However, specific nutrients, calcium being one of them, can’t be had at 100%. Other vitamins, such as A, D, E, and K, are also not likely to be included at 100% as too much can lead to toxicity over time.

Not only should you check the label for the number of nutrients to make sure you are getting the right amount, but you also need to pay attention as to whether or not the content includes iodine. And, not all multivitamins are vegan friendly. Ritual , Nature’s Way , and Hippo7 are just a few examples of vegan-friendly multivitamin brands.

When properly managed, a vegan diet will provide just about everything you need to maintain your health. Thus, you just need a little bit of help from an affordable supplement or multivitamin.

Plan your diet to ensure proper intake of calcium, fiber, and potassium

With a well-balanced vegan diet, you should be able to get the proper daily intake of calcium, fiber, and potassium. For calcium, look for green leafy vegetables, orange juice, tofu made with calcium nitrate, plant-based milk, or almonds.

For fiber, look for beans and legumes, nuts and seeds, oats and whole grains, and fruits and vegetables. For potassium, great sources include beans and legumes, potatoes, low-fat milk and yogurt, lower-sodium canned tomato products, and fruits.

Must Have Online Vegan Resources

Fri, 13 Nov 2020 13:56:49 GMT

Put Style and Taste in Your Vegan Lifestyle

Whether you have decided to adopt a vegan lifestyle or are already there, you know that it is important to have resources to help keep your new diet and way of life in check. There are many reasons why you have chosen to make the change. If you are looking to go green, you have concerns about animal cruelty, a celebrity endorser has swayed you, or want to make a change for a healthier you, going vegan is a significant change.

Online Resources for Vegans

Thankfully, there are a variety of online resources available to help you be successful. Here are five of our favorite online resources, all designed to help you become a healthy, strong, and successful vegan.

Thrive Magazine - This site is your one-stop-shop for anything and everything you need to know about a vegan lifestyle. From recipes to online support to shopping, you can find it all in one place.
Happy Cow - If you appreciate others' influence through online reviews, you will enjoy this site. Similar to Yelp, Happy Cow makes it easy for you to find places that cater to vegans or provide vegan-friendly options.
Barnivore - Just because you have gone vegan doesn’t mean you can’t enjoy an alcoholic concoction from time to time. Barnivore makes it a bit easier by educating you on what alcoholic brands and products do not contain animal byproducts.
Farmer’s Market Directory - One of the best things to do as a vegan is to check out local farmers' markets. This is about more than just farm to table. It's about meeting like-minded individuals and becoming part of a community. There is no better way to do that than to frequent your favorite farmer's market.
VegNews - This site provides the latest and greatest in informative news articles related to the vegan lifestyle. Whether you are an activist or just want to be in the know, this website will help you make that happen.

Home Cooking Vegan Style

We’d remiss if we didn’t share at least a few of our favorite vegan recipes with you. With the cold weather setting in and darkness coming earlier, many of us are ready to indulge in comfort foods. These comfort foods don’t have to be unhealthy, and just because you are a vegan, it doesn’t mean that there aren’t nutritious and delicious options available.

This Vegan mac and cheese recipe caught our eye because it is dairy-free and chock full of broccoli (yum) and great flavor. This dairy-free recipe is fun and unique in its use of tasty garlic powder, onion powder, and dry mustard powder.

If mac and cheese isn't your comfort food type, give this Portobello Vegan Beef(less) Stew a try. Who says you need beef to enjoy a hearty stew? Plan ahead for this one, though, as a critical ingredient is Marmite. If you’re not familiar with Marmite, it is a yeast extract that is combined with vegetable and spice extracts . Marmite has been a popular spread for toast and crackers for people in Australia, England, India, and more, for decades. You can buy this ingredient online at Amazon or at a variety of local grocery and health-food stores.

Last but not least, if mac and cheese nor stew is your gig, whip up some buffalo cauliflower wings . Perfect for game night or a night relaxing by the fire, you make these tasty morsels with Frank's red hot sauce, coconut oil, white vinegar, garlic powder, onion powder, sugar, etc., and of course, cauliflower.

Steps for Easing Into a Vegan Lifestyle

mystic@mysticmedia.com (Jim Moore) — Sun, 25 Oct 2020 12:41:14 GMT

Gentle and easy is the way to make an enjoyable transition to a vegan diet

Steps for Easing Into a Vegan Lifestyle

Over the years, more and more people have made a conscious decision to switch to a plant-based food lifestyle. In particular, real vegans will only consume fruits and vegetables, legumes, nuts and seeds, bread, rice, pasta, dairy alternatives, and vegetable oils. Living a plant-based food lifestyle means that you can’t eat foods such as beef, pork, lamb, chicken, duck, poultry, fish, shellfish, eggs, cheese, butter, milk, cream, ice cream, mayonnaise, or honey. If you currently consume any of the items not included in a plant-based lifestyle, it is essential to proceed with caution when making a change.

Seven Suggestions to Help You Ease into Vegan Eating

Any time you make a change to your diet, it is best to proceed slowly. The notion of “it takes 21 days to make a habit” applies here, but there is much more to it than that. The truth is that it takes at least 21 days and likely more. Further, if you are eating meat today, you don’t want to go “cold turkey” and flip the switch. Making an aggressive change too quickly, no matter how good it might be, can increase your chances of a setback.

Check out this list of easy recommendations to help you ease into a plant-based way of eating.

Go slow. As mentioned, you need to take your time when making an aggressive switch such as this. Determine when you will start making the change, and make a note of it on your calendar. Making a note will ensure you have any crucial details later on as your body starts to adjust. Assuming you consume three large meals or six smaller meals each day, start rotating in two or three plant-based meals for the first week. Increase each week with an additional two to three meals. Continue to add in these new plant-based meals as a substitute for your old meals on a gradual basis until you are fully transitioned. Make notes of how you are feeling along the way.
Modify your meat and processed food intake. As you start to substitute meat for plant-based nutrients, make changes to the type of meat that you are continuing to eat during the transitional period. Remove lunch meats and all processed foods from your diet. Make a note of when you do this.
Make breakfast one of your plant-based meals. Starting off the day right will help you reap the benefits of your healthier lifestyle. Try some fruit and nuts for breakfast, or try out one of the hundreds of vegan breakfast recipes available online.
Pay attention to protein. The DRI (Dietary Reference Intake) suggests that you should consume 0.36 grams of protein per pound of your body weight. This is 56 grams per day for the average sedentary man, and for the average sedentary woman, this is 46 grams per day.
Vegan doesn’t mean junk food. There are many junk foods out there that technically can be considered vegan. But this doesn’t mean that potato chips, veggie straws, or chocolate chip cookies are good for you. Pay attention to what you are putting into your body, and don’t substitute meals with junk food just because it doesn’t have any forbidden ingredients.
Add healthy foods to your pantry. Now is a good time to start ridding your pantry of junk items and other foods that might not be permissible for vegan eating. The less of this food you have around, the less tempted you will be to cheat or put something healthy into your body.
Try new recipes frequently. One of the best strategies to help you stick to your new vegan lifestyle is experimenting with new recipes. This will keep your meals fun and exciting and will give you something to look forward to at mealtime.

Remember that transitioning to a vegan lifestyle will take time and experimentation. You might not like everything you try at first, so don’t be discouraged. By following the seven suggestions above, you’ll be set up for success and ready to embrace your new and healthier lifestyle.

Some Great Vegan and "Veganized" Recipes to Try

Tue, 11 Aug 2020 18:26:59 GMT

Delicious Vegan Garbanzo Bean Nuggets

It seems to be an inevitable truth – sometimes we crave the satiating crunch of fast food.. Finding a vegan alternative to fried meat can be a challenge, especially in more rural areas that don’t boast vegan-specific eateries. As a vegan with the occasional fast-food-craving, how can you sate that urge? Make it vegan, of course! Thankfully many popular sides to meat-based meals are already vegan – french fries and tater tots make for a great, vegan, side to your meat-free comfort meal.

“Chickpea nuggets” are becoming increasingly popular for plant-based chefs who are looking to scratch that fast-food itch. Even as non-meats become easier to find in markets across the world, getting a fried food experience at home as a vegan takes a little extra work.

While chickpea nuggets all follow a similar basic process to create, this VeganGently recipe comes with a lot of wiggle room – try different spices and cooking methods to see which works best to feel the most like comfort food to you! The biggest recommended change from this original recipe is finding the right flour for your nuggets. This is a deep-frying recipe for two which calls for all purpose white flour, but also works well with oat or almond flour for additional umami in the breading of the tenders.

Let’s get started with the ingredients you’ll need:

For chickpea mash:

1 15oz can of garbanzo beans
¼ cup all purpose white flour
½ tsp garlic powder
½ tsp chili powder
Salt and pepper to taste

For breading:

1 cup all purpose white flour (if you prefer baked nuggets, use ½ cup flour and ½ cup breadcrumbs in separate bowls)
1 tsp garlic powder
1 tsp paprika
½ tsp parsley
½ tsp onion powder
½ tsp kosher salt
½ tsp crushed black pepper

You will additionally need a shallow 10” saucepan/cast iron and approximately 32 fl oz of frying oil – peanut oil is best, but vegetable, canola, or sunflower oil work as well!

Instructions:

Drain the can of garbanzo beans, saving the aquafaba in a separate bowl or measuring cup. Place the beans into a mixing bowl along with the ½ tsp garlic powder, ½ tsp chili powder, and salt and pepper. Begin mashing the chickpeas with a masher or fork, incorporating the seasoning. Slowly add the ¼ cup flour until the mixture becomes crumbly with no visible moisture. As the mixture becomes dry, add small amounts of the reserved aquafaba back into the crumbled mash until evenly damp.

When the mixture is satisfactorily coated, form “nugget” shapes with your hands. The tenders should be approximately 1 ½” x 1” x ½”, fitting comfortably in the palm of your hand. Set formed nuggets aside. NOTE: If the binding seems to be weak, slowly incorporate more flour and equivalent aquafaba until the mixture becomes more cohesive, still with a light moisture about it.

In a clean mixing bowl, add all ingredients of the breading mixture. Stir until homogenous. One at time, or as room allows, fully coat the formed nuggets in the flour mixture and again set them aside.

When all of the nuggets have a coating of flour, cover them in the remaining aquafaba to again make them wet to the touch. When dampened again, repeat the above step of coating the nuggets in the flour mixture until all of the nuggets are fully dry.

Ready your oil – preheat the oil to 375°F on the stovetop. When the proper temperature is reached, place approximately half (or as many will fit) of the breaded nuggets into the oil and fry until the breading becomes medium-brown and crisp. The nuggets should not touch when frying, nor should they stick to the bottom of the pan or skillet. If sticking occurs, try a higher temperature for the oil or place the coated nuggets in the freezer for 20 minutes before frying.

When the frying is completed, the chickpea nuggets should be ready to serve. If the tenders are more oily than desired, fry them again at 425°F to cook off any excess oils.

Serve with family-favorite condiments and sides and enjoy!

These chickpea nuggets are best served fresh, but can also be frozen for reheating within a week of preparation! If you own an airfryer and prefer to skip the oil altogether, refer to the manufacturer’s instructions for cook times and temperatures.

Surprise! What Common Foods Are and Are Not Vegan

Thu, 09 Jul 2020 20:05:57 GMT

There is always something new to try on a vegan diet - but label details are important!

Maintaining a plant-based lifestyle should be simple, right? While the stereotypically vegan “fruits and vegetables” diet will certainly keep a vegan diet satisfied, we all deserve to dive into bakery goods and other heavier foods. Unfortunately for folks who stick with a vegan diet, judging a food’s ingredients list is not always an easy task, as some foods hide animal products under a plant-based label, while other foods don’t broadcast their vegan status. Consider this brief list of surprisingly vegan or non-vegan foods:

Bagels - Yes! The morning favorites are generally vegan. While a vegan diet will have to navigate which spreads can safely be applied to a vegan’s bagel, the breakfast base itself should be vegan. It may be worth checking with the bakers if you’re purchasing fresh bagels from a shop if you have any concerns about eggs, honey, or butter being added to the recipe. When purchasing for home, most mass-produced bagels include the basic ingredients of flour, water, yeast, sugar, salt, and occasionally a vegetable-based shortening. Enjoy!

Sorbet - Need to beat the heat, but don’t want to compromise your vegan diet? Sorbet will give you what you need. Unlike ice cream, sherbet, and gelato, sorbets do not generally contain any animal products. The typical ingredients in sorbet are a shortlist of water, sugar, and fruit juice. As with most foods, some makers will include non-vegan ingredients (most commonly honey or milk, but sometimes egg yolks), so be sure to double check if you’re trying a new brand or restaurant.

Hot Chocolate Mixes - Be sure to read the label, but many brands of hot chocolate powders are vegan! Although many recipes will call for milk as the liquid base, water and/or non-dairy milks work just as well as dairy does. Oftentimes if the hot chocolate powder isn’t vegan, the packaging will plainly say “milk chocolate”, making it pretty easy to ethically indulge in a winter-time favorite. Unfortunately, when dining out things get a little less clear. If drinks are made to order, such as at a cafe, the staff should be able to tell you whether or not their hot chocolate is vegan or not, but at restaurants, the front-of-house staff may not be sure of the contents of the hot chocolate.

Veggie Burgers - Handle with care. Some veggie burgers do contain eggs as a binding agent or cheeses to add an umami characteristic to the flavor profile. While shopping for home consumption, most brands will clearly label vegan or not-vegan derivatives or vegetable burgers on store shelves. Unfortunately, when eating out, the contents of vegetable and black bean burgers can be hard to determine, especially at restaurants that do not make their plant-based options in house. Always be sure to carefully read menus and labels, many vegetarian foods are not vegan.

As you navigate a vegan diet, sometimes you’re sure to be met with surprises about what you can and cannot eat. Commonly overlooked are minor ingredients such as Worcestershire sauce (contains anchovies) and whey (a dairy byproduct), which disqualify certain foods from being vegan. Thankfully, there are plenty of foods that are vegan that you can enjoy that will fill the gap left by foods that are not!

Veganism and the Environment - The Good and the Bad

Fri, 22 May 2020 16:21:49 GMT

Knowledge is Power. Incorrect Knowledge Can Be Misapplied Power.

With the popularity and accessibility of vegan diets becoming more mainstream in today’s dietary culture, many people are feeling the benefits to their body via their adjusted diets. With more people considering plant-based lifestyle changes, many are wondering what the impacts on the world could be. How can we expect the planet to respond in the face of a growing vegan trend?

The Pros:

Reduced greenhouse gasses - Perhaps the most dramatic result of increased veganism will be the nearly immediate drop in atmosphere-damaging carbon emissions. The need to raise, feed, and process livestock for consumption increases demand for fossil fuel consumption; while also introducing damaging aerosols to the air via the refrigerated transportation units that meat requires. The faster turnaround in produce growth and lack of need for refrigerated units in transportation means that a vegan diet encourages a healthier atmosphere.

Reduced deforestation - The Amazon Rainforest has been taking heavy damages in recent decades – around 17% of the forest has been lost already – most of the lost forestry is tied directly to livestock rearing. Without the mass-production of livestock, forests could be saved and regrown to bolster the planet’s ability to remove carbon emissions from the air..

Reduced world hunger - Despite the lower caloric density of plants when compared to meat, the ability to produce more crops in a shorter timeframe would allow for more people to be fed with a lower carbon footprint – a win–win.

Increased water conservation - Similar to the ability to feed more people with a plant-based diet, a reduction in livestock in the world will increase the availability of drinking water to people currently without. Not only do herds of livestock require massive amounts of water to hydrate and process, but the strain of polluted runoff from their pastures not only impacts the habitat of aquatic life, but also stifles the water system that provides clean water to any nearby human populace.

The Cons:

Economic Ramifications: It’s no secret that the dairy and meat industries are massive players in the world economy. While many meat-based-food companies have begun to invest in plant-based alternatives, it does remain to be seen if these companies – especially those in the dairy sector – will be able to stay afloat amid decreased demand. The United States Government invests heavily in dairy companies, meaning that having those companies fail could impact farmer subsidies within the country.

Irresponsible Farming - While the general impact on the environment by agriculture is certainly less than that of animal raising, there are damaging ways to farm. The use of pesticides can kill off vital natural players, such as bees, which ultimately collapses the ecology of the world. Similarly, not rotating crops and caring properly for the soil growing our food can completely deplete the nutrition of the earth, making the ground ungrowable. This exhaustion also lowers the soil’s ability to retain water and can lead to sandstorm-style blowouts.

Thankfully for the vegan movement, the cons of going vegan are fixable! While it is important to know from where your produce is coming in order to avoid encouraging farms from using damaging pesticides, every meal consumed without animal products is a meal closer to a healthier world.

Is it Possible for a Human to Survive Eating Only Protein and Fiber Supplements?

mystic@mysticmedia.com (Jim Moore) — Mon, 18 May 2020 20:14:20 GMT

Survive? Likely. Thrive? No so much...

Survive? Seems likely that it would be possible for a human being to survive on the nutrition regime you describe. According the article below, comatose patients, who by the nature of their condition are unable to take nutrition via the mouth, can survive and even repair their biological systems with a nutrition regime that is little more than protein, calorie and vitamin supplementation:

Parenteral or enteral nutrition in the comatose patient : European Journal of Anaesthesiology (EJA)

An important caveat to the survivability of a supplement exclusive diet is to assure that you are consuming the necessary amount of water. Hydration may have been implied in your question, however, if it was intentionally not included, proper hydration is important to any nutritional regime.

Before starting a regime like you have described, a consultation with your physician would be necessary. A conversation with a psychological counselor may also be valuable to discuss the reasons you would be interested in forgoing “food” in favor of a supplement exclusive diet.

A couple of additional articles that may be valuable to your understanding:

Can You Be Vegan and Not Be an Animal Rights Activist?

Tue, 28 Apr 2020 12:44:39 GMT

As personal experience, yes.

Speaking as a many-decade long vegan I can say that I do not consider myself an animal rights activist. Speaking frankly, I am not an activist of any stripe. My intention is to live my life as an “attractavist” - attracting others to the health, joy, and kindness with which a vegan lifestyle arises.

A certain humility accompanies the realization that regardless of how benevolent I think my actions are they adversely impact some being somewhere. That humility prevents me from advocating for that any particular behavior be practiced by anyone else.

Do my actions as a vegan result in less impact on animals than do those of a non-vegan? Unknown.
Do I feel more joy, more health, more peace when I am living a life that aligns with my intention to do as little harm as possible to all beings with whom I share the planet? Yes.
Do I think that I should advocate for you to adopt my intention? No
Do I think that if you feel like you could be healthier, happier, and living a more fulfilling life if you examine your own intention and then align your behaviors to support your intention? Yes.

The wheel of karma turns - every action (when done by a “doer”) includes a result. That result impacts the field of existence and that impact is the cost of the action. Everything I do has a cost to some being. That cost may not be as visible as animal abuse or exploitation, but its lack of visibility does not make it less detrimental.

The Difference Between Plant-Based Diet, Vegetarianism, and Veganism

Tue, 14 Apr 2020 16:50:22 GMT

All squares are rectangles, but not all rectangles are squares

As plant-based alternatives to meat, dairy, and eggs increasingly become more available to the majority of consumers, there is an equal growth to the chatter about all of the types of plant-based diets. While there are plenty of low-meat diets, not all of them are the same. The most common terms used when discussing diets that include an increased incorporation of non-animal products are “plant-based”; “vegetarian”; and “vegan.” While everyone who treads into reduced-meat diets may have personal definitions for each, exploring the general definitions of “the big three” is essential in understanding exactly what each of those diets is.

Plant-based diets are not necessarily diets wherein the consumer eats only plants. Many people opt for plant-based diets in order to reduce their animal-product reliance without completely cutting meat, dairy, or eggs from their diets. One of the most well-known plant-based diets is that of pescetarianism: the consumption of no meat except for fish. Pescetarianism still allows the consumption of dairy, eggs, and fish, but no pork, chicken, beef, or other meats. Some people have also subscribed to “flexitarianism” where most of the time they are vegetarian, but “allow” themselves to indulge in meat on occasion. When flexitarians decide to break their otherwise vegetarian diet, it is often in favor of high-quality, ethically-raised meats that they purchase from a local butcher to support small-scale farms and discourage the especially unsavory treatment of animals at slaughterhouses. Simply put, plant-based diets are diets which encourage a plant-heavy, ethically-based consumption regiment.

Vegetarian diets are those in which no meat is consumed by the dieter. This means no fish, beef, pork, chicken, or any other meat. However, vegetarians may still eat eggs, dairy, and animal byproducts like fats. The vegetarian diet has been around for eons, but has been noticeably gaining traction in the United States only for the last three decades, despite a doubling of plant-based alternatives to meat products hitting the market in the last decade alone. Through the 1990s, vegetarianism was especially attractive to those attempting to reduce the environmental impact of the meat industry because many restaurant chains had plant-based options that were prepared using animal fats, but lacked meat (e.g. french fries fried in animal fats).

Veganism is the complete refusal of both meats and other animal products. While veganism as a lifestyle extends past the dietary restrictions into the exclusion of leather and other inedible animal products, in the dietary sense it is an advanced iteration of vegetarianism. Vegans chose not to eat any dairy, eggs, or other animal byproducts. While, for a long time, veganism has been considered inaccessible to many because restaurants and other food producers refused to alter their recipes to be vegan-friendly, veganism is becoming increasingly more accessible. Most restaurants have halted the use of animal fats and butter in their kitchen in favor of plant-based alternatives, meaning that a dish that may have been vegetarian in the recent past now adheres to the restrictions of a vegan diet.

All squares are rectangles, but not all rectangles are squares: Vegan and vegetarian diets are plant-based, but not all plant-based diets are vegan or even vegetarian. While veganism may appear to be the most intimidating form of plant-based dieting, small steps such as “Meatless Mondays” greatly aid the plant-based mission. Every step made to reduce animal cruelty and the environmental impact of animal-based industry is a step towards a plant-based, vegetarian, vegan world.

Would Society Be Healthier Without Veganism?

Mon, 30 Mar 2020 20:19:00 GMT

Veganism can lead to a healthier society

Thank you for the question and Peace to You always.

For a society to be considered “healthy” it needs to measure as achieving positive outcomes in in at least 2 broad categories:

Physical well being
Psychological well being

What I refer to as Psychological well being may be divided as per the model featured here:

Social Quality: A Way to Measure the Quality of Society (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3384781/)

Veganism potentially impacts each of the two categories, that is to say that veganism can result in

More positive individual health and thus a physically healthier society
A more positive measurement of individual happiness and thus a greater of psychological health

Like any diet and lifestyle choice the positive results of enjoying a vegan practice are conditional. There is no avoiding the fact that a diet of beer and potato chips is vegan and that it is highly unlikely that diet will produce positive improvements in physical health.

Society improves when the individuals that make up the society improve. Individuals behaving in a way that aligns well with a dedication to achieving positive results in the areas described above will result in a “better” society. To my thinking, there is very little risk of a vegan lifestyle working against those intentions. To the contrary, the behaviors associated with a vegan lifestyle align well with better physical and psychological health. My conclusion therefore is that society is* *healthier *with an increase* is veganism and conversely society *is less healthy* when adherence to a vegan lifestyle is diminished.

Importantly, veganism is not necessary for a healthier society. There is no evidence that a vegan lifestyle is the only lifestyle that will result in better physical and psychological health. Veganism is however a simple, convenient, and effective way to achieve those outcomes.

Thank you again for the question. Health and happiness to you always.

Can a Vegan Be Pro-Choice?

Mon, 09 Mar 2020 20:25:22 GMT

I have yet to meet the rule enforcement office of the official vegan society.

I would be presumptuous to attempt to speak for all of veganism regarding any question.

As me, veganism is about living a life, or in other words, behaving in a way that best aligns with my intentions to live as healthfully, joyfully, and as kindly as possible. Importantly, it is never far from my thoughts that each person that I meet is likely doing some form of the same. What behaviors manifest from that intention is what gives rise to the wonderful myriad of experiences that I enjoy each day. Placing effort into determining what is right and what is wrong about the behaviors of others, or what others should or should not do is not part of living my intentions.

To the degree to which veganism is dogmatic and dictates what behaviors one may engage in it is of no interest to me. To the degree it arises from my intentions, rather than directing them, it is a wonderful element of my life. That being said, the question “can a vegan be…?” is of no value in my humble thoughts. A question that may have value in considering is: Does abortion (in the specific circumstance) sync well with my intentions? Related to that question it is important to me to remember that I can only answer that for myself.

Veganism, as me, is not a set of rules defining who is deserving and who is not deserving of the moniker, but is instead a word that describes a way of living that results from internally created personal directives. The word is useful in the sense it helps others have a general idea about my choices - for example it easier to order in a restaurant when I share that I am vegan than it is to explain what that means to me. It is not the case that "I can only eat these things because I am vegan" but is rather, "I eat these things because the are healthy and are kind to my fellow beings and 'being vegan' represent that choice in a simple manner".

Thank you for the question and Peace to You always.

Will Being Vegan Save the Oceans?

Thu, 05 Mar 2020 15:48:26 GMT

Veganism is a great first step to being more environmentally aware

Answering as a vegan who is mindful of the environment.

A vegan lifestyle can have a positive impact on the general health of the planet we share , however, it is not the solution to saving the oceans. Evidence suggests that a vegan lifestyle can lessen the amount of polluting runoff generated by the meat production industry which includes factory farming . In general nutritionally rich, fiber dense whole foods (the kind that should be the basis of a healthy vegan life style) require less packaging and their production produces less waste than does meat production and its associated agriculture. Even so, being vegan does not require you to give up driving a motorized vehicle, consuming electricity, heating your home, and many of the other daily activities that produce pollutants that end up in the oceans.

As the human population of the earth increases the strain on the environment that supports and sustains the population will continue to decline. As things stand we have only the plant and the oceans it includes to use up in the way that keeps us growing and consuming. We are not on the earth after-all, but we are in fact what the earth is doing. That which is consumed to fuel what the earth is doing as us is the earth itself. The more done, the more fuel needed and the more resources depleted.

Being vegan will not in and of itself save the oceans. Being vegan may however, place you in the best position to be aware of what impact your daily activities have on our world. While doing so, being vegan will also likely lessen your negative impact on the oceans.

Peace to You always.

Essential Vegan Resources on the Web

Mon, 24 Feb 2020 17:46:28 GMT

It has never been easier to be a well-informed and educated vegan!

There are countless individuals all around the world that want to figure out how to become healthier, and change the way that they are eating and living. After all, veganism has become more popular than it ever has been before in recent years. There is even data that suggests that veganism is impacting global trade now.

Many others are more concerned with the ethics of veganism, and interested in living a lifestyle where animals aren’t eaten. Vegans also emphasize the fact that their lifestyle is better for the environment. It doesn’t matter whether you turned vegan last year or have been vegan for decades; you could probably use some more resources to help you. If you are interested in pursuing a vegan lifestyle, here are some resources that can help you make sure that you are on the right track.

TryVeg

If you are interested in a certain topic or lifestyle, you might end up reading about it for hours. Others might even begin purchasing books about the subject, or listening to related podcasts. One of the great things about TryVeg is that it isn’t just focused on food - there are also tips about health, travel, and more.

One great thing about TryVeg is that they offer a free starter guide that can help introduce individuals to what a vegan lifestyle really means. Of course, the fact that it is free makes the resource that much more accessible. TryVeg also has a podcast, as well.

VegNews

Some vegans are not only interested in delicious recipes, but they want to keep up with all news related to veganism. VegNews is a great website to check out in this case, and is the kind of website that will update you about new vegan fundraisers or vegan cooking shows.

If you are interested in interviews with vegans, VegNews is also a great resource. The layout is easy, and you can find some incredible conversations with athletes, entrepreneurs, and more. It’s extremely easy to navigate, and user-friendly.

Happy Cow

There’s nothing wrong with some interesting interviews about celebrities who promote a vegan lifestyle, or reading up about interesting consumer trends that have to do with veganism. However, what about a more practical resource that can help you in your everyday life? One of the biggest obstacles for vegans is finding a place that can inform them about where to get a great vegan meal when they are out of town.

Happy Cow can come in very handy here. All you have to do is type in a city to find vegan-friendly options that are close to you. This doesn’t just include great restaurants; it also includes stores in case you feel like making your own meal. Many users write reviews, so it’s kind of evolved into a bit of a “Vegan Yelp”, which is incredibly valuable for many vegans.

The website also offers forum posts that can offer information into issues that you might encounter in your daily life, and there is also an associated newsletter and Youtube channel.

3 Vegan Myths Debunked

Sat, 08 Feb 2020 19:32:51 GMT

Don't get caught up in the headlines - do your research and do vegan right!

Based on information from Vegan Bits, there are only 1.6 million vegans in the USA currently. And there are many more former vegans. Is this because they don't know how to keep up with the vegan lifestyle? Are others wanting to become vegan but not sure how? Let's debunk some popular myths circulating around the vegan diet.

A Vegan Diet Is Expensive

According to Men's Health , this is an absolute myth! While trend-hopping celebrities splash their lavish plant-based lifestyles all over Instagram, it’s not surprising that the vegan diet is often linked to overpriced food. Your increased appetite for vegan ice creams, cheeses and imitation meats may come at a cost. The truth, however, is a normal plant-based diet is one of the most inexpensive and sustainable ways to eat, explains PT Callum Melly.

The best ways to cash in? First, fruit and vegetables can be purchased frozen or canned. This cuts down on costs and reduces food waste with minimal nutritional downsides. If you have the time to cook them, grains and legumes are better value dried than canned. Meanwhile, go and visit your local farmers market, in-season produce will be cheaper than off-season produce at the grocery store.

A Vegan Diet Is Naturally Healthy By Default

Myth number two may be shocking for most to hear, but Livestrong says this is not necessarily true. "One of the most common myths about the vegan diet is that it's automatically healthy by default," says Georgie Fear, coauthor of "Racing Weight Cookbook: Lean, Light Recipes for Athletes" and registered dietitian. "But just as vegetarian or omnivorous diets can be either adequate or inadequate, vegan diets can be complete and supportive of fantastic health or they can be lacking in essential nutrients and detract from someone's health," Fear explains.

As with any diet, it depends on the food choices a person makes. Vegans are no different. They must be knowledgeable and informed about their food choices to achieve balanced nutrition and health. Without making a mindful effort to include certain foods, vegans can easily become deficient in vitamins B12 and D, iron, omega-3s, calcium, iodine, and zinc. And as with any restricted diet, vegans need to be sure that they are consuming the proper amount of calories.

Vegans Are Always Weak or Tired

Because meat is packed with iron and vitamin B12, essential nutrients for preventing anemia and sustaining energy levels, people assume vegans are more prone to fatigue and other health problems. However, Everyday Health , says this is not true. Shunning animal products doesn’t automatically make you iron or B12 deficient as long as you nourish your body with healthy, nutrient-rich alternatives.

They continue on to state because plant-based sources of iron are harder to absorb than those that come from meat, vegans need more iron than meat eaters. 33 milligrams of iron daily for premenopausal women and 14 grams of iron a day for men and postmenopausal women. For daily B12 intake, both men and women need more than 2.4 micrograms a day. This is less than what’s found in a serving of B12-fortified cereal, but more than the amount in one egg or a serving of yogurt.

To get the nutrients you need, eat plenty of plant-based sources of iron, such as beans and dark leafy veggies like spinach. It can be hard to get vitamin B12 from non-animal sources, but you can look for fortified cereals or soy milk, and take vitamin B12 supplements.

Tips to Ensure Your Vegan Diet is Health

Thu, 23 Jan 2020 17:28:34 GMT

After all a diet of beer and potato chips is technically vegan

There are many people that choose to turn to a vegan diet for many different reasons. For some, it’s a question of ethics, and the belief that every animal is sentient and that human beings should be compassionate of that fact. Others might opt for a vegan lifestyle in an attempt to improve their own health, or have more energy. You might just have decided to do something different and see how you feel.

Also, there are countless individuals all around the world that might consider a vegan diet for environmental reasons. It doesn’t matter whether health is the reason you became a vegan or not - why not try to remain as healthy as possible? Here are some tips to make sure that your vegan diet doesn’t ever get too unhealthy.

Plant-Based Proteins

Since meat is out of the question, you will have to figure out tasty and exciting ways to make sure that your body gets the protein that it needs. You may already have an affinity for tofu, or chickpeas, for example, and you should experiment in the kitchen and find out new protein-rich dishes to whip up that can help you satisfied. You also might want to consider lentils or quinoa.

If you aren’t the biggest fan of plant-based proteins, have no fear! There are other options that might work better for you. For example, you might decide to purchase protein powder and create some delicious smoothies in order to meet your protein needs.

Check The Boxes

There are all sorts of companies that realize that more people are turning vegan than ever. It wouldn’t be the worst business move, especially when you consider that vegan diets have been rising in popularity year after year.

You might be surprised to find that some of these snacks are not exactly as “healthy” as you thought they might be, even if they are vegan. After all, they might be processed vegan foods, and eating too much of that doesn’t exactly fit in with your health goals. You should go out of your way to check on nutritional facts before replacing the pantry with vegan-friendly eats.

Get Your B-12

Your body needs Vitamin B-12 in order to transform food into energy - but B-12 is often found in animal foods like meat and fish. This clearly doesn’t fit in with the vegan diet whatsoever - so you may want to consider looking into purchasing supplements to make sure that you have as much energy as possible. If you aren’t fond of supplements, consider energy bars or certain cereals that have the vitamin.

Stay Healthy

At the end of the day, you should recognize that a vegan diet doesn’t mean that you are automatically “healthy”. Are you drinking the right amount of water every day? If you are continually dehydrated - it will affect your health, no matter how healthy your lifestyle is. In addition, you should make sure that you are getting the right amount of exercise to make sure that you are as healthy as possible.

Dining Out- Vegan Options at Popular Chain Restaurants

Fri, 17 Jan 2020 18:23:25 GMT

There are lots of vegan options and you can always ask!

Have you decided to enjoy a life of veganism? Not sure where you can enjoy a meal with your friends and family who don't share the same values? Don't worry. We have a list of vegan options at popular chain restaurants you can enjoy guilt-free.

Olive Garden

Choose salad (with oil and vinegar instead of "Italian" dressing). Enjoy bruschetta (request it with no cheese). You got breadsticks (which have a garlic topping made with soy, not butter). Gobble up minestrone soup, and you got all the pasta and marinara sauce you can fit down your gullet. Request some veggies to top it with, and you have a vegan party.

The Cheesecake Factory

There are plenty of vegan options spread throughout the giant menu, including the Vegan Cobb Salad. Although there are no vegan cheesecake options offered (yet), you have to admit, your diet will thank you.

Freebirds World Burrito

There are more than 70 locations across the U.S., so people all over the country can enjoy this chain's yummy vegan burritos, bowls, and salads. The restaurant has also teamed up with Beyond Meat to offer Beyond Beef Crumbles in the Feisty flavor, which you can add to any Freebirds order. All the tortillas are vegan, and the only things you need to avoid are the queso, ranch dressing, the BBQ sauce (which contains fish, for some reason), cheese, sour cream, and (of course) meat.

Mellow Mushroom

Pizza chain Mellow Mushroom offers a vegan menu that includes tofu, tempeh, and Follow Your Heart cheese. Vegan sauces include red sauce, olive oil, sweet chili glaze, black truffle oil, and jerk sauce. With the meat-free options, vegan cheeses, and all the veggie toppings you could ever want, this pizza joint definitely delivers. It also offers hoagies (the French and multigrain pieces of bread are vegan) and salads (the balsamic and herb vinaigrettes are vegan). Swap out all the nonvegan meats, cheeses, and sauces for their superior vegan substitutes.

P.F. Chang's

In addition to P.F. Chang's already long list of vegan options, such as the Harvest Thai Curry, Coconut Curry Vegetables, and Ma Po Tofu, everything on its menu can be made with tofu instead of meat. The many options for vegan appetizers and entrées will leave you spoiled and satisfied.

Buca di Beppo

It might seem vegans don’t have much business being here. However, there's actually quite a bit to choose from. Start out with an appetizer like the bruschetta—hold the cheese. Your main course options include the pasta puttanesca (penne pasta with tomatoes, onions, green peppers, black Kalamata olives, green olives, and capers), which must be specially requested because it's not on the menu. Or create your own using either marinara sauce or garlic olive oil. Add veggie toppings as well as crushed pepper and/or poached garlic. You can also get a mixed green salad—substitute oil and vinegar for the Italian dressing. Other vegan sides include steamed green beans and broccoli.

Help! My Parents Won't Let Me Be Vegan. What Should I Do?

Mon, 09 Dec 2019 21:44:31 GMT

Keep the Peace and Demonstrate Your Ability to Manage Your Life

Thank you for the question and good day to you.

Based on your question my response assumes that you live with your folks and they have substantial influence on the types of food in the household and the kinds of behavior encouraged and tolerated.

With the above in mind it seems that examining the reasons you wish to be vegan may be valuable. I see the following two paths down which that examination may lead.

You wish to be vegan because it is the lifestyle with which you can best promote peace in the world and do so while causing as little harm as is possible. If so, that same motivation may reveal that in your current circumstance observing your folks’ wishes for your choice of nutrition and consumption may best promote peace in your family and save your relationship with your parents from harm. Being kind and considerate of animals is admirable, however, doing so while being embroiled in hurtful and stressful relationships with other humans seems counterproductive to the cause of a peaceful existence.

It is likely that some day you will no longer live in your parent’s household and new choices of how to express your dedication to peace will emerge.
You wish to be vegan because you believe it is the path that best promotes your physical health and well being. If that is the case, do you believe that your parents are also interested in your physical well being? Perhaps a thoughtful and respectful conversation with your parents regarding your common interest would yield positive results. Rather than focusing on what your parents will and will not allow you to do, focus your conversations on areas of common ground, express your appreciation of their concern for you, share your knowledge of how veganism can promote the outcomes in which you are all interested.

What ever the motivation for your interest in veganism, make being vegan your goal and dedicate yourself to making peaceful, stress-less, and joyous progress toward it each day. Do not consider the days that you have not accomplished your goal into failures but instead see them as the progress steps you are making. Seeing you being happy may have the greatest influence on your folks’ opinion of your thoughts and in their confidence in your ability to manage your life with less of their supervision.

Is a Vegetarian Diet a Good Way to Ease Into a Vegan Diet?

Mon, 25 Nov 2019 21:40:23 GMT

Vegetarianism maybe a good path toward veganism, but could have its challenges.

Prior to enjoying a vegan diet I ate a vegetarian diet for a number of years. The choice to eat vegetarian arose from a concern for my health. I was overweight, sluggish, and far too inactive for my age. Though the diet did assist with the elimination of some animal products (specifically, all meat, poultry and seafood) from my daily food, it did not result in the health improvement for which I had hoped. Specifically, I gained a great deal of weight, was subjected to debilitating panic attacks and deep depression, felt fatigued, and had poor cognitive health. While eating vegetarian I did eat both eggs and diary products and because I thought that I was eating healthy, I ate a larger volume of food than I did while eating an omnivore diet.

After a trip to the hospital for what I thought was a heart attack (turned out to be a sever panic attack) and some research I decided that despite believing that a vegetarian diet was what I needed to be healthy, it was in fact a vegan diet that was necessary.

Now, as a long time plant-based eater, I can say that I have never felt better. At this writing I am 58 years old, lost over 60 lbs from the time I was vegetarian, workout 5 days a week, run 5k events with my 14 year old granddaughter, and have never felt better.

Is a vegetarian diet a good way to ease into a vegan diet? It may be, however, based on my experience if the consideration of a vegan diet is for health reasons it will likely not be helpful and may even result in worsening health conditions.

I suggest that if it is impossible to move directly to enjoying a vegan diet, the best path forward is to “clean up” and optimize your current omnivore diet. Begin eating a diet of nutritionally rich and fiber dense foods. Remove processed foods, added salt and sugar, and approach eating only as the way to fuel an active, health, and joyful life. At some point animal products will be such a small portion of your food that eliminating it will be easy and in the mean time you have built a base of eating habits that support a life long dedication to the health, joy, and kindness that are inherent in being vegan.

I have included an image that illustrates what I call the No/Low P.A.S.S. diet that I enjoy and for which I can directly attribute for my current wonderful state of being.

If you wish to learn more about beginning and maintaining a vegan lifestyle please feel welcome to visit my website Vegan Gently - Enjoying a Happier, Healthier, More Kind Way of Life

This article first appeared on Quora: https://www.quora.com/If-someone-is-thinking-about-becoming-a-vegan-but-a-bit-afraid-is-being-a-vegetarian-for-a-while-a-good-way-to-ease-in-to-the-lifestyle/answer/Jim-Moore-21

How Do You Avoid Gas and Digestive Discomfort When Eating a High Fiber Vegan Diet?

Tue, 12 Nov 2019 15:47:17 GMT

Every digestive system is different, but here are some tips that I use to feel great!

As you likely recognize, fiber is an often overlooked and ever so essential element of a healthy human diet . A well planned vegan diet should include an abundance of dietary fiber from fruits, legumes, vegetables, whole grains and other plant sources. As you may have experienced, throwing all that fiber at your digestive system at once can result in gas, bloating, and digestive discomfort.

Generally I enjoy between 60 and 80 grams of fiber per day on a 2400 calorie diet and I do so with little or no digestive discomfort. The strategies I use to avoid digestive problems include:

I consume the majority of my fiber in the first 2/3 of the day. Eating fiber dense foods while your digestive systems is operating at peak efficiency helps to keep an overload of undigested fiber from reaching your lower intestines. Also, physical movement, generally at its peak during the earlier to middle part of your day, helps to keep things moving efficiently in the digestive system.
I do not consume any food prior to my morning workout. For a long time I have been practicing intermittent fasting with a 18/6 pattern. My first meal of the day is enjoyed at 11:00 AM, my last meal before 7:00 PM. I workout each morning at 7:45 and finish up around 9:00. That schedule assures that I have an empty stomach during the time during which I am placing the most stress on my body. That means I am not asking my digestive tract to work when it may be a low priority for my body's resources.
When eating fiber late in the day I avoid beans and other notoriously “gassy” foods. As my body’s metabolism slows in the evening in preparation for the night’s rest it is less likely to effectively handle harder to process foods. The result may be increased discomfort and poor sleep quality
I Drink plenty of water, but avoid liquids with meals. Water is essential for healthy digestion, however, consuming liquids with high fiber foods may dilute stomach acid and cause more undigested food to reach your lower digestive track.
I Eat several small meals rather than fewer large meals. I spread my fiber consumption out in manageable amounts.
Keep a nutrition journal and experiment with different foods and food combinations. Track what you eat and how your body reacts. For me, doing so has resulted in optimizing my nutrition and and allows me to feel my best day in and day out.

Though I did not practice it, I have read that building up to larger daily intakes of fiber slowly over time can prepare your digestive system to handle the higher amounts more efficiently.

Peace to You always.

Why Do Vegan Always Talk About Being Vegan?

Mon, 04 Nov 2019 21:36:07 GMT

Though I am yet to encounter them, I assume based on the number of times the question is asked in varying forms here on Quora , and else where across the internet there must be a group of self-obsessed, talkative, and mildly irritating vegans in the world. Attempts at levity aside, I rarely raise with others the fact of my choice to enjoy a vegan lifestyle. If I am not asked about it there is no reason to mention it, on the other hand ask me about it and I will be glad to share my experience and learn more about your take on the lifestyle. I would do the same if you asked about my favorite football team.

I do see on a daily basis a set of social media influencers that dwell on their vegan lifestyle, but in their case the vegan choice is their paycheck - they promote it because that is their actual claim to fame.

As for “real world” vegans, I just don’t see folks walking around telling others about their food and product choices being vegan. If you encounter those who do I can see how it may be an off-putting experience. It is generally more pleasant to be with those who are interested in listening than with those who prefer to talk about themselves, regardless of the topic.

What is a Vegetarian Fast Food Meal that Isn't Actually Vegetarian?

Mon, 28 Oct 2019 23:28:07 GMT

As fast food restaurants move into the vegan world there will be fits and stops

This article appeared originally at Quora.com https://www.quora.com/What-vegetarian-fast-food-meal-isnt-vegetarian-at-all/answer/Jim-Moore-21

Thank you for the question.

What is, and is not, “Vegetarian” can be subjective. Thus determining whether or not a meal of intended and non-intended ingredients and components is vegetarian can be complicated. As an example, for some people animal eggs can be a vegetarian ingredient, for others they may not be. The same can be said of diary products. That would mean that for some a plant-based patty with cheese is vegetarian and for others it may not be. The restaurant may promote the burger with cheese as vegetarian, while a particular consumer may consider it otherwise.

On a more subtle level, how the meal is fixed may impact its being vegetarian or not. As an example, a plant-based patty fixed on a grill top which is also used for preparing meat-based food may not be considered vegetarian by some. Unintentional contact with meat residue would be the disqualifying factor. The same circumstance could be extended to all-vegetable french fries prepared in a fryer that is also used for preparing chicken and/or fish products.

Recently fast food restaurants seem to be interested in appealing to the vegetarian and vegan consumers. As popularized by the headlines, some establishments have stumbled by serving meat ingredients on or with vegetarian foods, and by making the controversial faux pas of preparing vegan food in a manner which results in it touching meat products. A couple of the related headlines are below:

Why Burger King's new Impossible Whopper isn’t totally vegetarian

Vegan furious as Domino's serve him plant-based pizza... with ham

Fast food restaurants are built on fast-moving, efficient systems that do not require critical thought nor particular attention being paid to the process. As they move into the vegetarian/vegan market they will stumble while the new systems are developed. If you are a vegetarian or a vegan, until the time when certainty in the ingredients and cooking methods are stabilized, there is likely value in enjoying meals out in sit down restaurants that are interested in crafting food and that can uniquely customize a meal to meet your requirements.

Thank you again for the question. Peace and good eating to You always.

What Would You Say to Convince Someone Else to Stop Eating Meat?

Sun, 20 Oct 2019 12:40:20 GMT

Silence is Golden and So is Active Demonstration

The simplest answer is that I would say nothing. For me, a motivating factor of enjoying a vegan lifestyle is to live as healthfully and joyfully as possible while causing the least suffering possible to those beings with whom I share the earth. Achieving that includes causing the least intentional disruption I can to the life paths of others. I have no interest in being an activist, nor in projecting my path.

That being said, I do enjoy optimizing the potential of being what I have coined to be an “attractivist”. That is to say, to live in a manner that may demonstrate a way that others also wish to enjoy. It is my experience that when people are given the space to do so they move toward an improved life. Having space means being without the stress of being told what they should and should not do. Not contributing to another person’s stress and assuring that my own life is optimized and potentially a model of health and happiness, I believe, enhances the likelihood of those around me to calmly and rationally examine their own choices and experiment with alternatives.

Are my choices better than those of someone else? I can’t say. Are my choices for today better than those I made yesterday? That question, IMHO, is valuable.

How Do Vegans Approach Cooking for a Non-Vegan Partner Who Is Unable to Cook?

Tue, 15 Oct 2019 20:13:09 GMT

Share the Vegan Joy, But Don't Mess with Another's Eats

Fortunately my partner is very capable of cooking for herself and unlike me, enjoys a omnivorous diet. That being said, we do enjoy preparing meals for each other which often include a mix of vegan and non-vegan items.

As an example, I may prepare a meal for us to enjoy together that includes pasta, tomato sauce, Beyond Meat sausage, and a side salad. I will top my dish with nutritional yeast and she may utilize whole milk mozzarella. Beautiful Wife may prepare a meal for us that includes a plethora of grilled vegetables, a beyond burger for me and a beef burger for herself.

On occasion, when I am fixing our meal she may request the addition of butter to a dish or the use of real milk rather than nut or oat milk and I happily oblige her request. When she is cooking she is always very thoughtful about substituting vegan ingredients when it is possible.

The key, IMHO, is to honor each other’s choices, keeping in mind that each person is doing their best to live a life that aligns with their goals. No diet is utterly harm free and the process of moving in to eating in a way that causes the least harm is a process for everyone. Even enjoying a vegan lifestyle, I know that there are behaviors in which I engage that could be optimized to better match my commitment to live as healthy as possible while causing the least harm possible.

Are Vegans Equally Mindful of Other Product Choices as They are of Food?

Tue, 08 Oct 2019 18:23:24 GMT

What about lipstick, jet fuel, and leather?

Wikipedia’s definition of a veganism reads:

“ Veganism is the practice of abstaining from the use of animal products , particularly in diet , and an associated philosophy that rejects the commodity status of animals .”

Personally, I utilize the following as a guideline:

“A vegan is a person who’s food choices and other behaviors are directed by a dedication to the commitment to live as healthily and happily as possible while causing the least suffering to the other beings with whom they share the earth”.

Such behaviors naturally include avoiding the consumption of animal-sourced products.

The Vegan Society in 1951 defined veganism as "the doctrine that man should live without exploiting animals". In my opinion, the animus behind enjoying a vegan lifestyle can extend well beyond the confines of not exploiting animals and into behaviors that affirmatively offer kindness, well-being, and peace to all beings. Doing so in fact means consciously choosing products that leave as many people, animals, insects, water creatures, and plants free to live out their respective lives as possible. Beyond that it can include living happily, extending kind thoughts to the world and acting, when ever possible, in an encouraging, nurturing manner.

All of that being said, it is important to me to remember that I can not draw a breath without negatively impacting some other being. The simple act of stepping from my stoop results in a chain of effects that impacts countless other beings in a manner likely not of their choosing. Knowing that results in a humility that lessens my desire to judge others and their actions, and supports my desire to treat others kindly.

To me, enjoying a vegan lifestyle is not only about being conscious about all the other products that use animals such as lipstick, jet fuel, leather, etc. , but includes expanding that to practicing a sincere attitude of loving kindness to the widest degree possible.

Are Vegans Really at Higher Risk of Stroke?

Fri, 04 Oct 2019 17:34:56 GMT

Bottom line: Adding animal products to your diet does not make you healthier

I have recently received a couple of request for answers to similar questions over on Quora . Because the topic of seems to be of high interest I will provide a summary of my responses below:

Do vegetarians and vegans have a higher risk of stroke? Recently the British Medical Journal released its conclusion based on analysis of the EPIC-Oxford study. Among the findings was the following: Non-meat eaters had 10 fewer cases of heart disease and three more strokes per 1,000 people compared with the meat-eaters.

Though I would not categorize the recent data that indicated a slightly increased risk of a specific type of rare stroke being higher among non-meat eaters and non-sense, it like all data must be considered in context. To be specific, the context of the top line data includes

The study included both vegans and lacto-vegetarians in the non-meat eaters category
The indicated increase in stroke risk was small (3 in 1000)
The specific risk for which the increase was reported is a rare type of stroke
The over all health benefits of eating a vegan diet likely outweigh the increased incidence of the specific stroke (10 fewer cases of heart disease).

Dr. Neil Barnard provided an excellent response to the new study. His video response is here:

Dr. Barnard's response helps fill out the details of the study and provides a very digestible summary of the results.

Are Plant Based Meat Alternatives Any Healthier Than Meat?

Sun, 01 Sep 2019 11:27:41 GMT

Are Highly Processed Vegan Meats a Healthy Food Choice?

Thank you for the question.

It is both an interesting and important question. Regardless of the category of diet that you enjoy to be healthy, it needs to be based on nutritionally rich, fiber dense food . A vegan diet made up of soda, potato chips, and vegan candy is not a healthy diet regardless of the fact that it does not include animal-sourced products. To place a finer point on it, I find the following guidelines for a healthy diet simple to use and effective:

No/Low P . A . S . S .

P = Processed Foods
A = Animal Products
S = Sugar
S = Salt

For me, that means Low Processed Food, No Animal Products, Low Sugar, Low Salt.

When evaluating any of the many plant-based meat substitutes they can be rated on the No/Low P . A . S . S . criteria. If the specific burger rates well it will be fine to make them part of your diet on a regular basis. If they rank poorly it is better to eat them rarely.

Please note, regardless of the plant-based alternative’s direct impact on your personal health, most will provide a more environmentally friendly choice than do the animal-based option. A cleaner, better cared for environment is healthier for everyone.

The nutritional panel from Beyond Burgers is included below:

Personally, I enjoy up to 5 Beyond Burgers per week as part of my vegan diet. I do track my daily nutrient macros and I do pay attention to my fat intake (the fat content of Beyond Burgers is high). I find the burgers delicious and when eaten as part of a mindfully tended nutritional regime, they do not have a negative impact on my health.

The original article appeared on Quora.com: https://www.quora.com/How-is-eating-a-plant-based-meat-lookalike-food-any-healthier-when-the-food-is-full-of-processed-ingredients/answer/Jim-Moore-21

What is the Difference Between Vegetarianism & Veganism?

Fri, 23 Aug 2019 14:45:24 GMT

The differences are varied and important

There are several differences between vegetarianism and veganism, not the list of which is that veganism is a lifestyle wherein vegetarianism is generally a description of a specific diet. To expand, veganism includes not only a specific diet but also extends to other areas of the practitioner's daily choices including the purchasing of products that are other than food. Specifically, a vegan will not intentionally buy any product that results from the exploitation of animals. For example, the purchase of leather goods would not be a choice made by a vegan. A vegetarian may also practice the same prohibition, however, it is not necessarily a “must not”.

As it regards the diet enjoyed by each a vegetarian and a vegan, a vegan will not consume any food that results from an animal source. In its strictest form, that means in addition to no meat, veganism does not allow the consumption of

honey
dairy products
egg products
seafood product
gelatin or other animal-sourced food ingredients

A vegetarian, on the other hand, may choose to eat any of those ancillary animal produced foods while observing the “no meat” prohibition.

Personally, I enjoyed a vegetarian diet for many years before transitioning to a vegan lifestyle. During the vegetarian timeframe, I enjoyed dairy products. Additionally, I was not mindful of other consumer products and their impact on animals. I wore leather shoes as an example.

One of the best books I have ever read on the scientific proof of the health benefits of a vegan diet is Dr. Michael Greger’s “How Not to Die”. It is available on Amazon at the link below:

Discover the Foods Scientifically Proven to Prevent and Reverse Disease: Michael Greger M.D. FACLM, Gene Stone: 9781250066114: Amazon.com: Books

Though I have not read it, the following book on being a healthy vegetarian receives good reviews on Amazon:

Complete Nutrition Guide & Recipe Book: Nancy Addison: 9781518632402: Amazon.com: Books

Peace and Health to You always.

Would More People Become Vegan if They Were Forced to See the Process of Life to Table?

Tue, 30 Jul 2019 18:24:51 GMT

The Horrors of the Meat Industry May Not Be the Best Motivation for Being Vegan

A sage piece of advice I once learned and often find valuable is: “people resist change less than they resist being changed”.

The suffering that I hope to avoid causing by enjoying a vegan lifestyle would be present in forcing anyone to do anything, thus forcing the exposure to the reality of the meat and animal product industry on others is not an activity in which I would engage. More, my many years of enjoying a vegan lifestyle are in no way connected to exposure to the unnecessary horrors of animal product production.

I find that being an “attractivist” rather than an activist better fits my intention to live as healthfully and joyfully as possible while causing the least harm possible. As an attractivist, I demonstrate the possibilities of better health, greater kindness, and a more peaceful existence without the need to push my perspective on others nor denigrating the perspectives of others.

All that being said, would Would more people become vegan if they were forced to see the process from life to table? - possibly, but I prefer to imagine that people transition to a vegan lifestyle because they recognize the wonderful positive benefits rather than due to revolution to the worst aspects of their current lifestyle.

Thank you again for the opportunity to respond. Peace and health to you always.

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Would You Rather Risk Cancer or Eat a Plant-Based Diet?

Sat, 06 Jul 2019 19:28:53 GMT

A Vegan Diet Does Support Better Health, But Let's Keep Things in Context

As a vegan, it is simple for me to answer that I prefer to eat a plant-based diet. Though the response is simple to make, it and the question lack context, specifically, non-vegans do not all develop cancer, and not all plant-based eaters are cancer free.

Science does suggest that eating a plant-based diet lowers the risk of developing certain cancers:

As you may note, the specific cancers for which eating a plant-based diet reduced the risk were:

Breast
Colorectal
Prostrate
Cervical
Ovarian

As the article below points out, cutting out meat and animal products from the human diet is beneficial to human health, however, it is still possible to eat a non-nutritious (and one that may include carcinogenic ingredients) 100% plant-based diet:

Becoming a vegetarian - Harvard Health

On the other side of the question, the following expert opinion supports the idea that it is possible to eat small amounts of some meats and not increase the risk of developing cancer and other diseases. The article quotes Denis Corpet, Professor of Food Hygiene and Human Nutrition at the University of Toulouse as saying:

“Meat is not carcinogenic, but people eating lots of meat develop cancer more often than those who eat it less. In Europe, twenty percent of people eat more than 80g beef per day, and they are more likely to develop colon cancer than those eating meat rarely. The risk increase is modest, between +20% and +30%. The same risk is observed in people eating more than 50g deli (cured meat) per day.”

Meat and Cancer: The Carnivore's Conundrum

Bottom line: Reducing the consumption of meat and other animal products is supported by science to be a net positive for human health. Assuring that you are enjoying a nutritionally rich and fiber dense diet significantly decreases the likelihood of developing cancer and other diseases.

With all of the above considered, the question that seems relevant is why eat meat at all?

Thank you again for the question and Peace and health to you always.

Will Humans Ever Entirely Stop Eating Meat?

Mon, 01 Jul 2019 12:52:44 GMT

What can we do to make that happen?

The end of the choice of eating meat is likely many generations away. It seems that its end may come from the economic impact of a shrinking market. Meat is likely to eventually increase in cost to a point where it is a luxury item that is not attainable by the majority of people.

Eating meat, like enjoying veganism, is a choice. May factors impact the choices we make, not least of which is the economics of our choices. Low demand for perishable items such as meat, eggs, and dairy puts pressure on the efficiency of production at scale. Less efficient production means higher production costs and eventually higher retail costs.

Though I hope there is never a law that prohibits the consumption of meat, there are some regulations around the production and sale of animal products that may make meat processing an unattractive business model. Animal product lobbies spend millions of dollars each year trying to keep restrictive health, safety, and humane regulations at bay. As animal product companies face decreasing demand for their products, they will need to ramp up their marketing, which in turn will bring ever more regulatory attention to their processes. The result may be the need to continually try harder and spend more money to produce and sell to a smaller consumer base. A future that most major publicly traded companies do not relish.

Is there anything we can do to help? Yes, be a vegan ”attractivist”. That is, live as a demonstration of the health, joy, and kindness that are part and parcel of being vegan. Provide the example of what being vegan feels and looks like. As more people become curious about what powers our health and happiness the more opportunities we will have to welcome them to join us. The fewer meat eaters there are the more pronounced the economic pressures become on meat production.

Is It Wrong for a Vegan to Complain About Food Restrictions?

Thu, 20 Jun 2019 20:39:15 GMT

Are you a vegan hypocrite?

Thank you for the question.

Is the circumstance you Kindly shared wrong? I do not think so. Is it interesting? Yes.

Not knowing the period of time between the choice to eat vegan and the circumstance of complaining about the restrictions of the choice, I think it is possible that the seeming hypocritical behavior may be part of the process of adjustment to a new way of life.

Another possibility is that the complaint is a passive and veiled way to bring attention to the offerer. A “Hey look at me, I’m a vegan! Aren’t I special for the sacrifices I am making?” If that is the case, the underlying motivation is not, in my opinion, wrong, however, there may value in the person examining it critically.

I would also offer that after decades of plant-based eating I still, on occasion, make observations or humorous remarks about food that I miss. I might be heard saying “remember Buffalo-style chicken wings?! MMMMmmm” or “you know what would be delicious? A big old chunk of sharp cheddar cheese.” The statements are not complaints really, but observations. Perhaps what is being heard as a complaints from the vegan are actually just observations?

Thank you again for the question. Peace to You always.

This article first appeared at: https://www.quora.com/Is-it-wrong-for-someone-to-become-vegan-by-their-own-accord-then-complain-about-not-being-able-to-eat-non-vegan-foods

How Do You Meet Your Nutritional Needs on a Vegan Diet?

Tue, 11 Jun 2019 20:31:02 GMT

It's Easy When You Utilize the No/Low PASS Nutrition Method

The nutritional quality of the human diet is an important and often neglected subject regardless of the diet being vegan or otherwise. According to the Office of Disease Prevention and Health Promotion, only 57% of the US population meet their guidelines for daily nutrition:

Nutrition and Health Are Closely Related

From the opening paragraph of the respective study:

“Over the past century, essential nutrient deficiencies have dramatically decreased, many infectious diseases have been conquered, and the majority of the U.S. population can now anticipate a long and productive life. However, as infectious disease rates have dropped, the rates of noncommunicable diseases—specifically, chronic diet-related diseases—have risen, due in part to changes in lifestyle behaviors. A history of poor eating and physical activity patterns have a cumulative effect and have contributed to significant nutrition- and physical activity-related health challenges that now face the U.S. population. About half of all American adults—117 million individuals—have one or more preventable chronic diseases, many of which are related to poor quality eating patterns and physical inactivity. “

That being the case, the answer I will enjoy sharing with you could be applied, with only slight modification, to meeting the nutritional needs while eating any type of diet.

Begin and Beginning

The broadest answer to the question How do you meet all nutritional needs on a vegan diet? is that I base my diet in foods that are nutritionally rich and fiber dense. That means the majority of my daily calories are from whole foods (whole vegetables, whole fruits, nuts, and whole grains).

Next, I follow nutritional principles that I created and call No/Low P.A.S.S. which stands for:

Low P rocessed Food
No A nimal Based Foods
Low S alt
Low S ugar

In addition to the sound nutritional basis that comes from following No/Low P.A.S.S., I supplement with the following:

2000 mcg of Vitamin B12
7500 IU of Vitamin D2 (I live in Western NY and work indoors)
1000 mg of Vitamin C
Daylyte Hydration Supplement

I enjoy approximately 2200 calories a day and exceed the healthy nutritional guidelines provided by MyFitnessPal | MyFitnessPal.com app.

You may find the information on our additional blog articles here at Vegan Gently - Enjoying a Happier, Healthier, More Kind Way of Life valuable in planning and enjoying a nutritionally sound and satisfying vegan lifestyle.

Have additional questions? We LOVE to help! Please feel welcome to contact us.

Do You Get Harassed for Being Vegan? Why Do People Dislike Vegans?

Thu, 16 May 2019 16:34:03 GMT

Why Do People Dislike Vegans?

Short answer: No, I have never experienced so much as a sideways glance in response to my choice to enjoy a vegan lifestyle.

It may be interesting to know that I live in a rural area of western NY and that I know of not one other vegan in our area. I share that to say that veganism is not a common practice in our area. Even so, those people who become aware of my choice most often react with curiosity and questions if they react at all. Of equal interest may be that it is rare that I share the fact that I am a vegan and perhaps that is the key to not encountering harassment. Specifically, I don't make my choice an important part of my relationship with others and even less so do I share an opinion about how others choose to live.

Regarding travel outside of our small town area, I have traveled across the US and abroad and in doing so have not encountered harassment nor discouragement from the Good Folks that I have enjoyed meeting. Again, when the topic arises it is generally greeted with warm curiosity.

Reading and answering posts on Quora.com , interacting with other folks in the various social media groups in which I participate, it is apparent that there is some degree of animosity expressed towards vegans, regardless of never having personally experienced it. I read stories of verbal abuse and even physical attacks on vegans. More, it seems, the general societal view of vegans is that they are preachy, prissy, judgmental and intolerable to be with. Below are some articles and resources that discuss the hate of vegans.

In the stories above, the reasons behind the animosity range from vegans believing everyone MUST be vegan to "because (veganism) killed my mother".

As a vegan I am happy to offer that I do not judge other's choices about what to eat and consume. I live my best life when I imagine that each person that I meet is doing their very best to behave in a way that best supports their aspirations and commitments. After all, that is the wellspring of my own behavior.

What are the Health Benefits of a Vegan Diet?

Mon, 13 May 2019 16:42:20 GMT

Can a Plant-Based Diet Really be a Healthy as it is Claimed?

Consideration for your health is a major decision point for many who contemplate a vegan diet and/or lifestyle. Below is my experience with enjoying each a vegetarian diet and subsequently a vegan diet. I am always interested in hearing your experiences, please feel welcome to share them in the comments section.

Vegetarian to Vegan

Prior to enjoying a 100% plant-based diet, I consumed a vegetarian diet for many years. During that time I ate both eggs and dairy products, but no meat (including seafood) of any kind. Also, during that time I gained about 40 pounds, suffered from frequent panic attacks and several years of nearly debilitating depression. My blood pressure was high and I was diagnosed with hypertension.

Within 2–4 months of choosing to eat only plant-based food the anxiety and depression disappeared. To be completely transparent, I also enjoyed a life-changing spiritual change during that period and in what way the diet change and the attitudinal change were related I can not say. Over the first 2 years of eating a vegan diet, I lost 62 lbs and now at age 57 (after approximately 10 years of vegan eating), I am in the best physical condition of my life. I work out 5 days a week and over the past year have taken up running. This past March I enjoyed running my first 5k with my Granddaughter. My blood pressure now measures between 107 to 125 over 60 to 72.

Bottom line - for me the best evidence of the health benefits of a vegan diet is created by living it and seeing the results. For more scientific evidence you may wish to review:

NutritionFacts.org | The Latest in Nutrition Related Research

If you have other questions about the potential health impacts of enjoying a vegan diet please feel welcome to contact me at vegangently@gmail.com, or leave a question on our social media pages. They can be found near the top of this page.

Is Veganism the Best Choice for the Environment?

Tue, 07 May 2019 11:09:28 GMT

Are There Other Choices That Are More Effective?

Concern for the environment is important and seemingly growing in its urgency. It seems reasonable to conclude that a major contributing factor to the accumulation of non-biodegradable materials we see negatively impacting the planet and the reported consequential changes in the atmosphere is over-consumption by human beings. Excessive utilization of materials and resources for non-essential and superficial satisfaction drives environmental destruction. We eat more than we need, we purchase and discard more than we can use and the production and disposal necessary to support that activity causes the artificially accelerated decay of our environment.

Recognizing that we do not need the inessential nutrition and unhealthy extra calories from the super-large portions of meat that we consume and acting accordingly would likely result in less industrial farming, which is a large contributor to environmental destruction.

Recognizing that we can live comfortably and happily without a large percentage of our daily purchases of consumables and hard goods would likely result in less nearly indestructible waste in our landfills, waterways, and forests, as well as lessening the over-utilization of resources for the production of plastic trinkets and gadgets.

To speak directly to your question, Which individual choice would have a stronger impact on the environment, being vegan or going plastic free? Unknown, and perhaps unknowable. What can be said with confidence is that living more mindfully, which will likely include both activities in your question and many more, will result in a happier, more satisfying life that arises with a much smaller environmental impact footprint than does repeated and mindless over-consumption.

Peace to You Always.

This article originally on Quora.com https://www.quora.com/Which-individual-choice-would-have-a-stronger-impact-on-the-environment-being-vegan-or-going-plastic-free/answer/Jim-Moore-21

How Can I Be Vegan When I Don't Like Vegetables?

Sun, 28 Apr 2019 12:50:05 GMT

The vegan food world is full of delicious possibilities!

An interesting circumstance, but an easily solved challenge!

Plant-based eating includes a large variety of delicious and nutritious food choices. Including a large assortment of vegetables. With that cornucopia of wonderful options in mind, you could try:

Experimenting with some lesser known vegetables - Knowing what vegetables you don’t enjoy, perhaps find some alternatives that share a different textural and/or taste profile than those on your “Nope, don’t like that list”.
Inco r porate small amounts of vegetables into recipes for other dishes - adding vegetables to recipes for plant-based meals with strong flavors may help you acclimate to eating vegetables and provide you their nutritional value while minimizing their taste and texture.
Get creative with your preparation and cooking - don’t like baked squash? Try grilling it. Don’t enjoy mashed potatoes? Try cubing a potato and air frying it. Don’t like slices of cucumber? Try using a tool to make cucumber noodles. Changing the preparation and cooking of a vegetable will alter both its taste and texture and perhaps to a degree that you will enjoy it.
Heavily season your vegetables - adding savory, hot or sweet seasonings to the vegetables that you don’t otherwise enjoy may create a flavor profile that you do find appealing.
Eat vegetables sparingly - a healthy plant-based diet must include the nutritional components that come from eating a wide variety of foods including those found in vegetables. Tracking your diet with an app like My Fitness Pal and evaluating the number of vegetables you need to eat to meet your nutritionally needs may help you plan your meals to minimize the inclusion of vegetables.

If your commitment is to enjoy the healthier, happier, kinder way of life that eating vegan provides, use the energy of the commitment to be creative in your approach to getting the vegetable nutrition you need. The vegan world abounds with delicious possibilities!

Peace and Health to You always.

This article first appeared on Quora: https://www.quora.com/How-can-I-be-vegan-if-I-dont-like-vegetables/answer/Jim-Moore-21

What Do Vegans Think of Heavy Meat Eaters?

Mon, 22 Apr 2019 11:48:18 GMT

Thinking poorly of others based on a label simply does not add value to life

I would not presume to know what others may think, however, I am happy to share that I do not think of “meat eaters”, heavy or otherwise, at all.

For me, the vegan lifestyle is about living as joyfully and healthfully as possible while causing the least harm possible to those beings with whom I share our planet. Labeling others and/or thinking poorly of them based on a label simply does not add value to the mission.

I enjoy being vegan because it aligns with my personal commitments. It is easy for me to imagine that the choices of others align equally well with their commitments and when they do not, they will change.

Additionally, regardless of any good that comes from enjoying a vegan lifestyle, I know it is impossible for me to be utterly harm-free to the world around me. As I have shared here and on Quora many times, I can not draw a breath without disrupting and harming other beings. That knowledge arises as humility that keeps me from judging others.

Why Do People Hate Vegans?

Wed, 10 Apr 2019 17:41:41 GMT

Enjoying a vegan lifestyle is about you, not about others

In my several years of plant-based eating, I have never encountered someone who expressed hate for me. Based on the questions I have seen on Quora it appears that there is some amount of animosity flowing both ways between vegans and non-vegans.

Hate, in general, arises against that which:

Encourage us to question our own perspective
Interferes with our personal agendas

Each of those conditions can be interpreted as a threat. In some circumstances, it is easier to hate than it is to develop a reasoned and more positive response to that which is seen as a threat.

Perhaps it can be seen how each group, vegans and non-vegans, can devolve into the hating the “other side” for the threat that each perceives as being presented by the other's viewpoints and actions.

Some vegans that I have read about are very adamant with their condemnation of the behavior of non-vegans. They see the consumers of animal products as causing them harm by destroying the environment and subjecting their fellow beings to suffering. Non-vegans are a threat.

Non-vegans, I have read, can see vegans as pushy and bullying in their forcefully questioning of the behavior of eating meat and consuming of animal products. Vegans, in those cases, are a threat because they are forcing the examination of lifelong habits and perspectives.

In the end, hate is a defense mechanism and it works to minimize a threat by making the threat easier to dismiss or in extreme cases, destroy. Hate is a quick and easy tool to affect the removal of a threat.

As we talk about here on Vegan Gently - Enjoying a Happier, Healthier, More Kind Way of Life enjoying a vegan life is not about being right and making others wrong. It is about examining our own personal commitments and living in a way that best supports those commitments. Importantly, it is also about realizing that it's possible that is what we are each doing regardless of what behaviors we see being exhibited.

Can a Vegan Diet Be Healthy Without Soy?

Wed, 10 Apr 2019 14:36:42 GMT

Soy is a great source of some nutrients - can a vegan live without it?

The short answer is yes, a vegan can live healthfully without eating soy.

Having enjoyed a vegan diet for several years about a year ago I experimented with eating soy as a protein source. My consumption of soy products included:

soy milk
vegan meat products
tofu
Soy-based protein bars

And equaled about 5 servings a day. After a couple of months with that level of soy intake, I noted that I began to not feel well. Specifically:

my energy level dropped considerably, I was able to complete my daily workouts but dreaded the thought of it
I had to take a nap each afternoon
I experienced continuous body aches, especially in my joints
I experienced periods of vertigo

Initially, I thought I had the flu or perhaps Lyme disease. I made a doctor’s appointment and subsequently had blood drawn. While waiting for my follow-up appointment it dawned on me that the onset of the symptoms correlated roughly with my decision to up my daily soy intake and as a new experiment I removed ALL soy from my diet. Between that day and the follow-up doctor’s appointment 4 days later all of the symptoms disappeared. In reviewing my blood tests, the Dr. could find no indication of an underlying disease or condition. I explained the effect of the dietary change and she said: “I believe that you have found the answer”. She also indicated that she thought that I could eat smaller amounts of soy, however, I have chosen to live soy free from that point forward.

Since that time I am as healthy and energetic as I have ever been in my 57 years.

Soy does offer substantial health benefits, a list of which can be found here:

Soy Foods Benefits of Soy | Cleveland Clinic

That means that if you are going to enjoy a soy-free vegan diet you may wish to find alternative sources for the specific nutrients that you will not be getting from soy. Of particular concern, is the omega-3 fats that soy provides. For some good alternative vegan sources, please see:

The 7 Best Plant Sources of Omega-3 Fatty Acids

Also, the following books include tons of important nutritional information for vegans:

Becoming Vegan: The Complete Reference to Plant-Based Nutrition

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

Can a Vegan Diet Lead to Malnutrition?

Mon, 08 Apr 2019 14:41:12 GMT

If So, How can I get proper nutrition?

Malnutrition resulting from a vegan diet is possible, no less so and perhaps more so, malnutrition from a non-vegan diet is possible.

According to the article below citing the findings of Ashkan Afshin, an assistant professor at the Institute for Health Metrics and Evaluation at the University of Washington: "In many countries, poor diet now causes more deaths than tobacco smoking and high blood pressure,"

What we aren't eating is killing us, global study finds

Paraphrasing Dr. Michael Greger from NutritionFacts.org | The Latest in Nutrition Related Research , a diet consisting of beer and potato chips is vegan, but it is not nutritious. One could through bacon into the elements and the diet would be non-vegan and no more nutritious.

The key to assuring proper nutrition, in my experience, is to follow what I call the NO/LOW P.A.S.S. diet (Low P rocessed food, No A nimal products, Low S alt, Low S ugar) and concentrate on enjoying nutritionally rich, fiber dense foods. If you choose not to be vegan, keep the basic criteria in mind and keep your intake of animal products low.

There are a plethora of fantastic sources of healthy nutritional information available across the internet. The aforementioned nutritionfact.org is a fantastic font of information. Here on http://quora.com , associated with questions like yours, there is a great deal of useful information. The place that I trust the least for gaining insight into how to eat with a goal of optimal health is television. Cooking shows, food challenges, and commercials are antithetical to efforts to live a healthy life. There are cookbooks dedicated to healthy vegan eating including:

Is malnutrition possible while enjoying a vegan diet? Absolutely. However, as you plan your diet around optimal health and well being you may learn that a mindful vegan diet fits in perfectly!

Thank you again and, Peace and health to You always.

Should Vegans Protect Prey Animals from Predators?

Tue, 02 Apr 2019 20:14:57 GMT

After all, animals eating meat is animals eating meat!

Enjoying a vegan lifestyle for some, and for me in particular, is about a commitment to living as joyfully and healthfully as I can while causing the least amount of suffering possible. To ensure that my behaviors align with that commitment I select actions that inflict as little direct harm as possible and generally protect the other beings with whom I share our planet. That means that:

I do not hunt or fish for sport or for sustenance. It does not mean that I attempt to stop the heron near the river from consuming the fish and frogs that are his sustenance.
I do not use kill traps or poisons to remove the mouse from my basement. It does not mean that I attempt to prohibit the owl from eating the mouse when he is removed to the yard.
I do not eat or consume goods produced by the agricultural cultivation of animals. It does not mean that I walk through the woods knocking down each spider web I find to prevent the spiders from systematically trapping and consuming their prey.

Keeping in mind that it is impossible to live completely harm-free, staying aware of my actions and questioning those that feel poorly aligned with the aforementioned commitment results in a stress-free and enjoyable existence.

Importantly, it is easy for me to imagine that each person and being I have the pleasure of meeting is also interested in the goal of living joyfully and is on the journey to accomplishing that. Would my uninvited intervention in their behavior interfere with that journey? Most often it feels like that it would and the resulting stress would be an indication that there is a lack of alignment between my actions and my commitment.

There is, in my opinion, value in doing as little harm as is possible . What is possible and what is not can only be determined by the being for whom the question is being considered. Predator animals, consciously or otherwise, tend not to cause more harm than is necessary for their survival - which seems to be the equivalent of causing as little harm as is possible for them.

Has the Growth of Veganism Strengthened the Meat Industry?

Mon, 01 Apr 2019 20:48:09 GMT

Fewer Meat Eaters, More Meat Eaten

The Amount of Meat Consumed Has Increased

According to the article: Americans’ meat consumption set to hit a record in 2018

“The average consumer will eat 222.2 pounds of red meat and poultry this year (2018), according to the U.S. Department of Agriculture, surpassing a record set in 2004.”

Also, according to the statistics found here:

Per Capita Consumption of Poultry and Livestock, 1965 to Estimated 2019, in Pounds

Consumption of most meats has increased since 1965 while beef consumption has fallen off some from its peak in 2002.\

The Number of Vegans Has Increased

The data found here: Statistics suggests a steady growth in the number of vegans worldwide since 2002 and claims:

Demand for meat-free food increased by 987% in 2017 and going vegan was predicted to be the biggest food trend in 2018. Sources: [1] , [2]
Vegan trend quadrupled in the 5 years between 2012 and 2017, according to Google search. It now gets almost 3 times more interest than vegetarian and gluten-free searches

An immediate conclusion is that the number of meat eaters may have fallen since the early 2000s, however, the amount of meat consumed by each non-vegan has increased. If true, whether or not that trend indicates a strengthening of the meat industry is questionable. If the meat industry's marketing strategy includes increasing the amount of meat consumed by each meat eater there campaigns have been a success. If, however, the increased of meat consumed by each meat eater is incidental to their efforts, or if their overall strategy has been to increase the number of meat eaters their efforts may considered a failure.

Summing Up

In my circle of Family and Friends there has been an observable lessening of meat consumption. Some friends have moved to a vegetarian diet, others have decreased the amount of meat the eat as part of a general plan to eat healthier. I also encounter more instances of people sharing publicly their consideration of moving away from consuming meat than I have in the past.

I am certain we are no where near a "meat-free" society, however, I think that the concept that a healthy diet must include meat that may have permeated the mind set of consumers a generation ago is much less prevalent today. Celebrity vegans, vegan athletes and other influencers continually grow in ranks. The impact of corporate farming on the environment is a more widely talked about. All of which adds up to the potential for people to eat meat without any thought of its impact on their health and the world around them being diminished and possibly the weakening of the "everyone eats meat - it's just what to do" messaging of the meat industry.

Dr. Praeger's Kale Burgers Review

Sat, 30 Mar 2019 16:38:54 GMT

You wouldn't mistake them for meat and that's ok!

As the title says these delicious little vegetable patties would not be mistaken for a beef burger. Other than sharing the general shape of a round patty, Dr. Praeger's Kale Burgers should not be selected because you want a meat substitute.

They Don't Cook Like a Burger

The Kale Burgers do not hold up well on a grill or in a pan (the each is a recommended cooking option). As they cook they become very soft and friable making them nearly impossible to flip. We have found that they cook best in a microwave, specifically we place two patties in a shallow microwave safe bowl and zap them for 2 minutes and 30 seconds (we cook them from frozen). Once warm, we smash the soft patties into a spreadable paste.

They Don't Eat Like a Burger

The cooked patties are very soft and share no textural similarities to a meat based burger. As mentioned above, we often make a paste of the cooked patties and then spread them on a roll or wrap.

We do not mean to suggest that the texture of the cooked patties is off-putting, but rather it is unique from a meat based burger and may be disappointing if you are looking for a meat-like substitute. The patties soft with an occasional crunch of a water chestnut.

When spread on a wrap and coupled with a crisp, crunchy green the patties work perfectly!

They Don't Taste Like a Burger

The patties are savory but not in a deep, meaty way. The flavor profile of Dr. Praeger's Kale Burgers is green, vegetable intense with a delicious smack of sweet onion. Though the patties are built up on a kale base, the sometimes bitter taste of kale is absent in the flavor profile. Dr. Praeger's has done an excellent job of balancing the strong flavor of kale with milder, sweeter ingredients like sweet potato and carrots. The occasional crunch of the water chestnuts pieces is a fun and tasty element of eating the patties.

The patty's ingredients are listed below:

Kale, Cooked Quinoa (Quinoa, Water), Cooked Brown Rice (Brown Rice, Water), Expeller Pressed Canola Oil, Cooked Millet (Millet, Water), Onions, Carrots, Potato Flakes, Spinach, Sweet Potatoes, Roasted Corn, Red Peppers, Water Chestnuts, Zucchini, Broccoli, Rice Starch, Roasted Garlic, Spices, Sea Salt

They Don't Nourish Your Body Like a Burger

With only 120 calories per patty and no trans fat the tasty green gems offer your body Vitamin A and Vitamin C and no cholesterol. Additionally they are:

All Natural
Gmo Free
Low in Saturated Fat
Preservatives Free

The nutritional label is included below.

Bottom Line

We LOVE Dr. Praeger's Kale Burgers! We eat them in wraps and sometimes on their own with no bread. They are a bright, low calorie option when we want something other than a cold salad or a meat-substitute meal.

Kale Burgers are available at Amazon , and the Dr. Praeger's website provides a list of all retailers here

Why Do Some People Chose to Be Vegan?

Sat, 30 Mar 2019 15:58:12 GMT

Are There Proven Health or Other Benefits?

My reasons for enjoying a plant centered diet were originally based on moral grounds. About 24 years ago I stopped eating animal flesh of any kind because it seemed the right thing to do. At the time I was in the midst of what may be called an early midlife crisis, experiencing panic attacks and near-suicidal depression. That experience indicated that major life change was necessary and a new direction in my food choices was part of it.

For 17 years I enjoyed a lacto-vegetarian diet. At the age of 50 my spiritual/moral life was in order, however, my health was not optimal. My father had just died at a young age of cancer and heart-disease, I was over-weight, drank too much alcohol and experienced body aches and pains that I felt were not normal for my age.

Following a particular meal of creamy potato casserole and feeling bloated and icky I said to my Family “that is it, I am finished eating all animal products”. From that point forward I have enjoyed a 100% vegan diet which includes about 80% of my nutrition being from raw, non-processed food.

Since eating a 100% plant-based diet I have lost about 65 pounds, enjoy an intensive physical fitness routine 5 days a week and feel great!

In my opinion and experience there is substantial evidence of the health benefits of vegan nutrition. Additionally, it seems when examined critically, the moral impulse to not cause suffering to other beings for the sake of one’s own enjoyment (there is no health-related reason that flesh consumption is necessary for humans to live well) is reasonable and compassionate.

Toward exploring the data-driven, scientific evidence of the health benefits of a vegan diet, I suggest visiting Dr. Michael Greger over at NutritionFacts.org . The website is packed with videos and articles regarding the best of health science and nutrition.

For the moral perspective; we all make our own choices about what behavior fits our values and what does not. I would most humbly offer that if the question of “should I eat animals?” has come up to you, it is the perfect time to stay with the consideration until you reach the conclusion that aligns with your value commitments.

How Do I Inspire Others to Enjoy a Vegan Lifestyle?

Sat, 30 Mar 2019 15:52:42 GMT

Leading is often more effective than pushing

I find value in the concept “people would prefer to be lead rather than being pushed”. The point is that inspiration is more effective and comfortable for all parties than is pressure and cajoling.

Perhaps the following questions will seem reasonable to you:

What is your reason for enjoying a vegan lifestyle?
Is it to live as happily and healthfully as possible?
Does knowing that you are behaving in a way that aligns with those commitments result in joy ?

Now, do you think that the lifestyle choices made by others are aligned with their own commitments and that their ultimate goal is also joy? Does it seem that if you demonstrate the joy in which others are likely interested they will find your lifestyle choices attractive and worthy of trying?

Regarding the contrary, if you demonstrate that living a vegan lifestyle arises with being pushy, preachy, and resentful that it would be a way of living in which others would be interested?

Live well, live happily, live open and committed to helping others and those people who are in a place where they can recognize your light will make it easy to assist them.

How Can I Inspire Others to Enjoy Being Vegan?

Wed, 27 Mar 2019 19:03:14 GMT

Shine Bright and Others Will Find You!

I find value in the concept “people would prefer to be touched rather than being pushed”. The point is that inspiration is more effective and comfortable for all parties than is pressure and cajoling.

Perhaps the following will seem reasonable to you:

What is your reason for enjoying a vegan lifestyle?
Is it to live as happily and healthfully as possible?
Does knowing that you are behaving in a way that aligns with those commitments result in joy?

Now, do you think that the lifestyle choices made by others are aligned with their own commitments and that their ultimate goal is joy? Does it seem that if you demonstrate the joy in which others are likely interested they will find your lifestyle choices attractive and worthy of trying?

Regarding the contrary, if you demonstrate that living a vegan lifestyle arises with a pushy, preachy, resentful personality that it would be a way of living in which others would be interested?

Live well, live happily, live open and committed to helping others and those people who are in a place where they can recognize your light will make it easy to assist them.

Thank you again for the question and Peace to You always.

No Cow Peanut Fluffbutter Salted Caramel Sundae

Fri, 22 Mar 2019 18:25:59 GMT

Wow! That is Good! Our Review of Fluffbutter Salted Caramel Sundae

Want a delicious, creamy, sweet, and VEGAN treat? Try No Cow Peanut Fluffbutter, Salted Caramel Sundae and when I say try it I mean on a spoon, on vegan ice cream, or any other way you can get it in your mouth!

Most caramel treats are off the plate for the person enjoying a vegan diet due to the inclusion of butter and/or other diary ingredients. Fluffbutter puts it right back on the menu without giving up any of the gooey deliciousness.

My favorite way to enjoy the nut butter spread is straight from the jar, on a spoon, washed down with a super-cold glass of vanilla almond milk. That being said, the food lives up to its name when it is placed on top of vegan ice cream or spread on a vegan peanut butter cookie.

Nutritional Information

Nutritionally the treat does veer strongly from the nutrition rich, fiber dense diet we generally promote here on VeganGently.com Though a single serving delivers 10 grams or protein, and despite its taste, has only 1 gram of sugar and 3 grams of salt, it offers next to no dietary fiber. It is also relatively high it plant-based fats. Additionally, the product does include Xylitol (sugar alcohol). Importantly for those with nut allergies the butter is peanut based. We have included the nutrition label at the end of this review.

What We Think

Bottom-line, when enjoyed in small amounts as a sweet creamy treat No Cow Peanut Fluffbutter, Salted Caramel Sundae is delicious and perfect for satisfying the "I want something sweet" craving.

Costing only about $14.00 on Amazon , a 10 oz container can last a couple of months of when enjoyed mindfully.

Do Vegans Care As Much About Human Exploitation as Animal Exploitation?

Wed, 09 Jan 2019 00:00:38 GMT

What is the evidence that it so?

It is challenging to answer on behalf of all vegans. For me, the choice to enjoy a vegan lifestyle supports my commitment to live as healthfully and joyfully as possible while causing the least suffering possible. That commitment is not specific to a particular species but is instead universal.

Frankly, it seems short-sighted to believe that it is possible to exploit any species or resource without it impacting every other being with whom we share our planet. That is to say, the exploitation of animals, or any other resource, is the exploitation of humans. Truly, each individual action reverberates across our planet and the consequences of those actions impact others in ways that we often pretend not to see.

Can I treat animals as a crop, a commodity, with their purpose being to fulfill my desires and not create environmental conditions that negatively impact the well being of other humans? The evidence indicates no, I can not. The inefficient use of the resources necessary to maintain animal agriculture is a major contributor to food insecurity throughout the world ( http://www.fao.org/forestry/15538-079b31d45081fe9c3dbc6ff34de4807e4.pdf ) and has other negative impacts on the livability of our world ( https://news.stanford.edu/news/2010/march/livestock-revolution-environment-031610.html) .

Do vegans care about the exploitation of humans, again speaking for myself, yes, both as it concerns my direct impact on those with whom I enjoy contact, and in the sense of being mindful of the fact that my choices result in a sphere of effects that encompasses the entire world. Within that sphere of effects is my own body - which relies entirely on the health of this planet for its well being. The evidence of care for the world, or the lack thereof, will manifest as my own health and happiness. Recalling my commitment that I shared earlier (to live as healthfully and joyfully as possible ...), to honor it, I must care for my neighbor, near and far as if he/she were myself.

Why is Vegan Food So Ridiculously Expensive?!

Wed, 19 Dec 2018 01:38:01 GMT

Suggestions for a budget friendly vegan diet

It seems reasonable to conclude that the cost of vegan food items, particularly fresh fruits and vegetables, varies widely across different regions of the US and the world. In those places such as Alaska that are less able to grow a wide variety of fresh food crops the extra expense of shipping in vegan food staples may be reflected in their cost. That being said, here where we grocery shop in Western NY the cost of the vegan food that I enjoy is very reasonably priced and that is the case even though our cold winters mean that many fruits and veggies are transported a great distance to reach us during our non-growing seasons. When comparing the cost of the food that I enjoy with that of Beautiful Wife, who is not vegan, my weekly grocery cost is lower.

I do find that some of the specialty vegan items such as fake meats can be expensive, however, I find it unnecessary to buy them on a regular basis and purchase them on occasion as a treat. In general those items are highly processed and full of added salt meaning they rank low on the No/Low P.A.S.S. (remember No/Low P.A.S.S. means Low P rocessed, No A nimal, Low S alt, Low S ugar) nutrition regime I enjoy.

Fresh fruits, vegetables, nuts (most often almonds), rice, beans, hummus are all staples in my diet and are widely available and place no strain on our grocery budget. Additionally, I enjoy oatmeal and other whole grain foods, all of which are widely available and relatively inexpensive.

If you are finding that enjoying the benefits of a vegan diet is a financial burden in your area perhaps there would be a benefit in adjusting what you purchase? Perhaps cutting out large purchases of fake meats and processed foods would bring down your grocery costs (and enhance the general nutritional value of your diet). Save the highly processed foods for special treats and/or for one meal a week. If fresh fruits and vegetables are expensive where you are, perhaps finding frozen alternatives would be more friendly to your budget.

Increasing the stress of breaking your grocery budget is not healthy and works against one of the most important reasons to eat a plant-based diet (better health). With a bit of research and planning finding the best balance of enjoying a diet based in fiber dense and nutritionally rich plant food with frugality is possible. Here are some books that may help find that balance:

https://amzn.to/2LppjsF

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https://amzn.to/2Rahc8u

But, Even Plants Eat Meat!

mystic@mysticmedia.com (Jim Moore) — Wed, 12 Dec 2018 01:20:49 GMT

Why Should I Be Vegan?!

According to Wikipedia:

Carnivorous plants are plants that derive some or most of their nutrients (but not energy ) from trapping and consuming animals or protozoans , typically insects and other arthropods . Carnivorous plants have adapted to grow in places where the soil is thin or poor in nutrients , especially nitrogen , such as acidic bogs .

As a matter of survival, the "meat eating" plants have developed the capability to derive sustenance from sources other than the nutrient poor soil in which the grow.

What influence should the behavior carnivorous plants have on your decision to enjoy a vegan life style?

If I may, I would advise that you not look to outside influences for motivation or inspiration regarding the choice to enjoy a vegan diet. Surely, depending on your particular perspective and the confirmation bias it produces, you will find circumstances that support the case for enjoying veganism and those deter you from it.

Even what seem to be objective, science-based conclusions can be argued. As an example, the book Discover the Foods Scientifically Proven to Prevent and Reverse Disease: Michael Greger M.D. provides several well-researched medical studies that indicate that enjoying a 100% plant-based vegan diet results in positive health outcomes.

On the other side Unleash the Power of the World's Healthiest Diet for Superior Weight Loss, Health, and Longevity: Dr. Barry Sears indicates that a strict vegan diet is not necessary for optimal human health.

If I may provide further advice, if you are curious about enjoying a vegan diet give it a try. Plan a 30 or 60 day period of eating a 100% plant-based diet and evaluate the outcome. Base your decision about permanently adopting a vegan based on your results. Therein the influence of potentially ambiguous outside motivations will be diminished. If, like the carnivorous plants cited in the opening paragraph, you are in position in which you must consume meat to survive please do not consider doing else wise.

Peace and Health to You Always.

Vegans Condemn Eating Jellyfish, But Not Killing Bacteria

mystic@mysticmedia.com (Jim Moore) — Wed, 05 Dec 2018 12:53:32 GMT

The Quest to Be Totally Harmless

Speaking as a vegan, I would not condemn eating jellyfish. Of course, I would not eat jellyfish, but if doing so is what contributes to the happiness of the eater, I have no inclination to condemn the behavior.

Regarding bacteria, my choice to be vegan is based on the lifestyle’s contribution to my commitment to live as healthfully as possible while causing the least suffering possible. When bacteria negatively impact that commitment I will respond to mitigate that impact. The same would be true as it regards jellyfish. The response would not include condemnation, anger or any other circumstance that may result in an unnecessarily severe response.

A practice that I find practical when considering the least harmful, but most effective response to situations that intentional influence the life of other beings is one I call "The Agreement". The practice can be illustrated thus: I enjoy tending to several flower beds around our home. Those beds often have unintended weeds popping up in their soil. Before removing the uninvited plants I say to them "We have an agreement - I will do my best not to negatively impact you in your habitat outside my yard and garden. In return, you will limit your influence on me by thriving only outside my yard and garden. You have violated our agreement and thus I am going to remove you from this soil".

As is often stated here, I can not take a breath without impacting and potentially harming another being. The goal in my vegan lifestyle is not to achieve the impossible and cause no harm, but to approach each day with intention to cause the least harm and suffering possible. That intention includes not condemning others for their choices.

I Suspect that My Mom is Sneaking Me Non-Vegan Food! What Should I Do?

mystic@mysticmedia.com (Jim Moore) — Sun, 25 Nov 2018 14:30:14 GMT

Honesty is the Best Policy

Perhaps you could start by helping your mother understand which ingredients she is using that may not be vegan. It's my experience that some foods, especially processed foods, that you would intuit to be vegan, are in fact not. Additionally, there are some foods, such as honey, that you may consider vegan and your mom may not. "Vegan" may be a brand new term to mom, or it may mean "vegetarian" to her. In either instance, clarification around exactly what vegan means may be clear the challenge.

Secondly, perhaps you could have a sincere conversation with your mother about the reasons you've chosen to enjoy a plant-based diet. Understanding your reasons may help your mom be more mindful about the ingredients she uses when cooking for you. Changing habits can be challenging and adapting to the demands of someone else's choices can be harder yet. If mom is made aware of the sincerity of your desire to be more mindful of the world in which you live, and/or the strength of your commitment to take the best possible care of your self she will find it easier to modify what may be years of cooking behavior.

Lastly, if it's possible for you to do so, take the opportunity to prepare some of your own foods. if it is not feasible in your household for you to do your own cooking perhaps offer to help your mom with some of the meal preparation for the family. That would provide you the opportunity to assure that the correct ingredients are being used for the food that you eat and maybe help your mom realize that you can create tasty nutritional plant-based meals.

Though your circumstance appears to be challenging, it does offer the opportunity for some sincere conversations about the benefits of a plant-based diet. Who knows? After some conversation maybe other members of your family will decide they'd like to join you in enjoying the healthier more joyful plant-based way of eating!

Here are some books that may make great gifts to your mom:

Forks Over Knives Family: Every Parent's Guide to Raising Healthy, Happy Kids on a Whole-Food, Plant-Based Diet

The Plantpower Way: Whole Food Plant-Based Recipes and Guidance for The Whole Family

Are Tofu and Other Processed Soy Products Safe?

mystic@mysticmedia.com (Jim Moore) — Wed, 14 Nov 2018 02:25:24 GMT

Some Observations from An Nutrition Experiment

The following is part of a Facebook conversation that was initiated by the article by Dr. Mercola "What's So Good About Tofu" found here: https://articles.mercola.com/sites/articles/archive/2008/09/16/what-s-so-bad-about-tofu.aspx?fbclid=...

Having enjoyed a vegan lifestyle for many years, my experience is that the nutrition that provides the most value to my well being is what I call Low/No P.A.S.S. or Low P rocessed, No A nimal, Low S alt, Low S ugar. Tofu fits that criteria (providing it some leeway on its processing), however an additional characteristic of the food I enjoy is that it is fiber dense and nutritionally rich. Tofu does not tick the fiber dense box.

That being said, I did experiment with a 12 week training cycle that included a high amount of tofu and other soy-based products (up to 6 servings a day). My training regiment was heavy resistance training that required a higher than normal amount of protein which the soy products delivered. The results were that my health deteriorated to a point at which I sought medical advice. Fatigue, muscle aches, fever and general malaise were the prominent symptoms. During the medical testing I decided to cut soy from my nutrition entirely. Within 3 days all symptoms were gone.

Because the impact of eliminating soy was so immediate and significant, I attribute the negative effects to hormonal disruption, possibly related to thyroid disruption, however, as the article points out, each the GMO element of soy and the processing element of the tofu may have contributed.

Currently, I do not ingest soy in any form and continue to enjoy the vitality, energy and well being one could expect from a healthy plant based diet.

Because I monitor each my body weight, body fat percentage and lean muscle mass percentage I am able to share that despite the significant decrease in daily protein intake post soy there has been no corresponding decrease in strength or lean muscle mass.

Tofu does indeed provide a meat-like experience that may be desirable for those attempting to transition to a plant based diet, however, in the long term, and as the article describes, the long term use of processed soy products may be detrimental to the health goals often associated with a vegan nutrition plan.

Tips for Enjoying a Vegan Meal Out

mystic@mysticmedia.com (Jim Moore) — Sat, 10 Nov 2018 13:42:22 GMT

Restaurants are growing their vegan choices

I have found the following three items to be valuable in enjoying a meal out.

Don’t worry - After several years of enjoying a vegan diet and hundreds of restaurant meals, I have yet to encounter a dining out experience that I did not enjoy. Some experiences have been comical, but none have been disappointing.
Do a little research - There are many web resources that can help you determine ahead of your visit to a restaurant what meals they serve are vegan and which are not. Spend a few moments doing some Google searches and use the results to help you plan where you may go and what you may order. “Vegan food near me” is a useful Google go to when out and about.
Ask - I have enjoyed some fantastic meals that result from sharing with the server that I eat a vegan diet and asking them what they recommend. In some instance the response is “I will ask the cook to come up with something” and the meal that follows is always delicious. On one occasion while in Washington DC when asked the server produced an entire menu that was dedicated to vegan options.

I observe that as the number of vegans has grown so too have the vegan food options at restaurants. It is rare as of late that I find no vegan options on a menu. Below are some articles and books that may help you plan:

Bon appetit!

What About Lab Grown Meat?

mystic@mysticmedia.com (Jim Moore) — Tue, 30 Oct 2018 23:37:23 GMT

As a vegan, would you eat laboratory grown meat?

Despite a personal reluctance to respond to a question with a question let's start with "why would anyone eat lab-grown meat?"

And to provide a short answer to the original question; no.

Frankly, despite a nominal distance between the source animal and the end genetically produced meat is no comfort to me when considering my personal commitment to live as joyfully as possible while causing the least amount of suffering. I have read articles that indicate that no animal suffering is caused during the production of lab meat, however, no animal is born with the purpose of providing the satiation of my culinary desires regardless of the distance between them and my fork. Eating 100% plant-based food to avoid the exploitation of animals is only an element of my commitment. Of equal importance is to assure that my food choices contribute to my health and well-being. To cause the least suffering possible means caring for my own health and avoiding genetically modified & overly processed food is the foundation of that self-care.

That being said, the question of "why...?" was not satirical. Does such a deep addiction to eating flesh exist that the thought of eating lab-grown meat seems reasonable? Does such a strong aversion to eating plant-based food exist that any opportunity to consume flesh is attractive? I enjoy vegan eating and have for many years. Aside from an occasional joke about wishing I could eat Buffalo chicken wings again the idea of eating meat or other animal products does not even come to mind. The idea of supporting the growth of a brand new technology and business model so that I can again taste flesh does not enter my sphere of interest.

No, lab-grown meat will not be on my plate. Eating nutritionally rich and fiber dense food by following the No/Low P.A.S.S. nutrition plan provides far too many benefits and enjoyment to consider polluting it with animal produced, genetically manipulated pseudo-food.

Simple Vegan Burrito Bowl

mystic@mysticmedia.com (Jim Moore) — Sat, 27 Oct 2018 23:34:15 GMT

Fast, Simple and Delicious 1 Bowl Meal

This delicious 1 bowl meal is a creation of Beautiful Wife Kathy. The ingredients are easy, inexpensive and make for a healthy combination.

White Rice (1 Cup unprepared)
Cooked, Canned Black Beans (1 can)
Frozen Corn (1 Cup)
Taco Season (1/2 Package)
Fresh Spinach (3 cups)
Your Favorite Salsa (1 Cup)
2 Oz. of Vegan Cheddar Cheese

Easy to follow preparation:

In a rice cooker, cook 1 cup of white rice
In a sauce pan, combine rinsed black beans, frozen corn and taco season - heat until corn is cooked
In a bowl layer 1 cup of hot cooked rice, 1 cup of spinach leafs, top with black beans and corn
Add about 1/3 of Vegan Cheddar Cheese
Allow to sit for about 30 seconds so that the rice steams the spinach
Top with 1/2 cup salsa
Serve in a large, colorful bowl

Festive and not too spicy, this filling meal is perfect on a cool autumn evening.

Is It OK to Eat Meat In Front of a Vegan?

mystic@mysticmedia.com (Jim Moore) — Tue, 23 Oct 2018 23:57:04 GMT

Is it OK to eat vegetables in front of a carnivore?

The question of proper etiquette to practice when in the company of a vegan seems a common question.

Having enjoyed a vegan lifestyle for many years I find that the practice of “You do You” the healthiest and happiest way to live. The few vegans/vegetarians that I personally know embrace the same attitude.

I enjoy plant-based eating because it aligns with my commitment to live as happily as possible while causing the least suffering possible to those beings with who I share our planet. Imagining that others are doing the same is easy for me. That being the case, who am I to pretend that I know how that commitment will manifest in other’s behavior?

Perhaps reversing the question to "Is it OK to eat vegetables in front of a carnivore?" would help you determine the how a vegan may respond to alternative dining habits. Sarcasm not withstanding, the frequency of the question's appearance indicates it is a serious concern. It is likely that there are some vegans in the world who, in a demonstration of their passion for protecting animals, would react sharply to the perceived offense of eating meat in their company. If that happens, I am sorry. I am confident in saying that the likelihood of such an occurrence is minimal.

If you remain concerned about what to eat when in the presence of your vegetarian friend, ask him/her what they prefer that you do. Be prepared to kindly consider their preference and act as it best serves your personal commitments.

Thank you again for the question and Peace and health to you always.

Does Plant Based Mean 100% Vegan?

mystic@mysticmedia.com (Jim Moore) — Thu, 18 Oct 2018 13:13:45 GMT

Mostly plant based? Totally plant based? Diet or lifestyle?

That is an interesting question and one that may be describing terms that are moving closer to a distinction without a difference.

Though from a logical perspective the conclusion that the term “plant-based” means based upon plants, but not exclusively plants, it seems the term is more often used to describe a diet that is exclusively plants and their products.

I have read marketing studies that indicate that the term “plant-based” is preferred by consumers over the term vegan as it regards dietary choices. That being the case there are economic drivers to the replacement of “vegan diet” with “plant-based diet”.

The above observations apply exclusively to diet, and as the reader may know, the term "vegan", to a vegan, means life choices that extend beyond dietary options. Vegans choose to avoid any activity and product that results from, or will result in, the exploitation and/or suffering of animals.

A vegan eats a plant-based diet
A plant based eater may not necessarily live a vegan life style.

A plant-based eater, for example, may purchase and use products that come from an animal source (ie leather).

Though “plant-based diet” may become interchangeable with, and eventually replace “vegan diet” in the marketing and consumer world, there is no indication that the term “plant-based lifestyle” is growing more common. More, many vegans bristled at the term plant-based and associated it with a less than a full on commitment to preventing the suffering of animals.

From a Vegan Gently perspective, "plant based", or "100% plant based" are useful descriptors for food choices. Like the term "vegan" if it is applied as a label and worn like a badge it may become restrictive. In the commitment to cause as little suffering as possible concern for one's own life state is a good place to start and avoiding restrictive labels may be valuable.

If there is interest in learning more about plant-based eating and living a vegan lifestyle, Amazon offers some books on plant-based eating such as:

Julieanna Hever M.S. R.D., Raymond J. Cronise, Penn Jillette: 9781465470201: Amazon.com: Books

and several books related to a vegan lifestyle:

Amazon.com: vegan lifestyle books

What Restaurant Food is Vegan?

mystic@mysticmedia.com (Jim Moore) — Tue, 16 Oct 2018 22:37:35 GMT

Pardon me - Is your food vegan friendly?

An important question - How do I know what restaurant food is vegan?

I have found the following valuable in assuring that my choice to enjoy a plant-based diet can be, and is being, accommodated by restaurants that I visit:

Basic research prior to visiting the restaurant. Google “vegan food at (name of the restaurant)”. The results often identify what menu options will work and those which will not.
Reverse research. Look at the restaurant’s menu online, pick out a couple of potential choice and then research those choices to determine if the items’ general ingredients are vegan. If the items have the potential to include an animal product, keep the option in mind and ask about it when you reach the restaurant. For example “Does your marinara sauce contain cheese?”
Ask the restaurant staff. I have found that most folks are very happy to help when I ask about vegan options. On several occasions I have asked about vegan options from the menu and when none were available the server says “I will ask the cook to come up with something for you”.
Lastly, search Amazon for books about “Vegan food in restaurants” I find many are available at this link: Vegan food in restaurants

Having enjoyed several decades of plant-based eating, during which I have dined at many restaurants, I can count the less-than-optimal experiences on one hand. The vast majority of experiences have included wonderfully helpful people and delicious plant-based meals.

Is Lecithin Vegan?

Wed, 10 Oct 2018 14:28:44 GMT

Most Lecithin is Vegan, But Check Its Source

Lecithin:

“ Lecithin is a fat that is essential in the cells of the body. It can be found in many foods, including soybeans and egg yolks. Lecithin is taken as a medicine and is also used in the manufacturing of medicines. Lecithin is used for treating memory disorders such as dementia and Alzheimer's disease.”

Uses, Side Effects, Interactions, Dosage, and Warning

As is evident from the above description, Lecithin is a fat, and can be sourced from a variety of plant and animal products. The most common sources are soy bean and egg yolks. It is a common food additive and is used as an emulsifier. It’s name is derived from the Greek lekithos, meaning egg yolk. The substance was first isolated in 1845 by Theodore Gobley and was sourced from an egg yolk.

Lecithin - Wikipedia

To determine Lecithin’s suitability for a vegetarian or vegan diet the source from which the Lecithin is derived is crucial.

According to Wikipedia:

“Commercial lecithin, as used by food manufacturers, is a mixture of phospholipids in oil . The lecithin can be obtained by water degumming the extracted oil of seeds.”

and:

“… a gradual shift to other sources of lecithin (e.g., sunflower oil ) is taking place. The main phospholipids in lecithin from soya and sunflower…”

As others here have wisely provided, though it is possible, and even likely, that consumable lecithin is plant sourced, it is still a highly processed ingredient and it consumption should be considered carefully when planning a healthy nutrition regime.

Have You Ever Slipped Up on Your Vegan Diet?

Tue, 25 Sep 2018 14:21:49 GMT

Accidentally or Intentionally, Have a Laugh and Re-commit

Enjoying decades of plant-based eating I have never “slipped-up” in terms of intentionally eating an animal product. I have, on three occasions of which I am aware, eaten a food that included an animal product as the result of an error.

On the first occasion, my sister-in-law in an attempt to accommodate my food choice served “vegan” baked beans at a family picnic. She made me aware that the beans would be available for me to eat even if there were no other choices for me. As it turned out, I learned after eating the beans, she had fixed them from a base of a canned bean product that included pork. Needless to say, she was mortified at her mistake. In tears, she explained the error and asked: “isn’t there someone that you can pray to about that?!” We laugh about the experience some 20 years later.

On the second occasion, I ordered a wrap that sans the ranch dressing and shredded cheese, would be vegan. The waitress mistook my request of “no ranch dressing and no cheese” to be “please add bleu cheese”. I took a large bite of the wrap and immediately recognized something was not right. It tasted sour and spoiled. Within two chews I spit the food out and recognized the crumbled bleu cheese.

Lastly, a vegetarian friend of mine who was aware of my vegan lifestyle offered me a snack food that tasted delicious! Sweet and crunchy. With an interest in finding the snack at the grocery store, I asked “what is that? - it is great!” She replied “honey sesame crunch” and at the same time we said, “Dang it!”. She recognized her error in providing me honey and I was disappointed to learn I had not found my new favorite snack food.

Slip ups happen occasionally and for a variety of reasons. Have a good laugh at the experience and carry on. Your intention will carry you forward and the benefits of plant-based eating are inviting enough to pull you toward your goal!

What Vegan Food Taste Exactly Like Meat?

mystic@mysticmedia.com (Jim Moore) — Sun, 23 Sep 2018 21:51:32 GMT

Plant-Based Meat Substitutes Abound, But None is Exactly Like Meat

In my decades of enjoying plant-based eating, I have not encountered a food that tastes almost exactly like real meat.

I have encountered foods that share a very similar texture to meat such as:

Jack fruit
Cubed or Shredded Seitan
Soy-based Hot Dogs

Some plant-based foods share a similar spice and seasoning profile as their real meat inspirations such as plant-based sausages and bacon, but the similarities end with the seasoning profile.

In my experience, there is no vegan food that I would consider similar to a steak, pork chop or roasted poultry.

Interestingly, perhaps, I find nutritional yeast to taste almost exactly as what I remember to be the taste of cheese. The texture is not similar, but the strong, pungent, tangy flavor of the yeast is as close to its non-plant based counterpart as I have encountered any vegan food being.

Non-dairy cheese can look like cheese, but like meat substitutes, I have not encountered one that captured the sharp, enjoyable funk of real cheese. Put non-dairy cheese on a spicy pizza, it works fine, but it is no replacement for a chunk of sharp-cheddar.

If you are new to plant-based eating fake meat products may help you with occasional cravings. They may also make the social impact of a vegan life-style less problematic - you can eat a burger right along with the meat-eaters at the family reunion. Beyond that, there may be greater value in embracing the unique taste and texture of plant-based eating and not try to recreate meat-based food with non-meat substitutes.

I am Vegan -What Am I Doing Wrong?

mystic@mysticmedia.com (Jim Moore) — Sat, 30 Jun 2018 11:20:59 GMT

I am eating right and I don't feel well

I am sorry to read of the challenges you are encountering.

*Learning of the many food related allergies you suffer, perhaps you are unknowingly consuming some food that is irritating your allergies?

The symptoms you describe can be indicative of several causes. If you are certain that you have not been exposed to the flu or other communicable ailment, and that your symptoms are definitely the result of your diet some of the following may be areas to research and discuss with your doctor:

In my own experience, there was a period of time during which symptoms similar to yours were present. During the period of waiting for blood test results from my doctor, my research led me to experiment with the elimination of all soy products from my diet. I had been eating 5–6 servings of soy each day. Within 3 days of curtailing eating soy the symptoms were completely gone and I felt better than I could remember. I note that you do not eat soy, however, I share the anecdote to illustrate that it is possible that a seemingly small change in nutrition can yield significant results.

I will share lastly that there may be value in thinking not in terms of “what am I doing wrong…?” but instead in terms of “how can I optimize my health and well being?” Staying positive, recognizing that achieving optimal wellness is an ongoing experiment, and visualizing what perfect health would feel like are likely supportive therapies that may lessen your symptoms while you research, diagnose and eliminate their cause.

Peace and Wellness to You Always!

*the original question included a description of the asker having several food allergies including soy, peas, and nut.

Why are Vegans so Vocal About Being Vegan?

mystic@mysticmedia.com (Jim Moore) — Mon, 25 Jun 2018 12:57:19 GMT

Vegans and Their Big Mouths

Thank you for the question.

Based on the questions regarding the topic of enthusiastic, if not assertive vegans, I see here on quora it seems that the ilk must exist somewhere. It is my experience to have never met a vegan who made their choice a big deal.

In my own life, unless I am asked about my choice to enjoy a vegan lifestyle, I don’t talk about it. Perhaps it is the length of time I have been vegan that results in the behaviors that arise from my commitment seeming to deserve the same attention from others as does what sox I am wearing.

My experience aside, perhaps, I am guessing, it is a need to convince others to be vegan that drives the boisterous sharing about which you are asking? Perhaps it is an insecurity about the choice to be vegan that is compensated for by being loud about it?

It would be interesting to learn from you what response you receive when you ask a vocal vegan the question directly.

Thanks again for the question and may you be surrounded by vegans and never know it ;-)

Should I Go Vegan or Vegetarian?

mystic@mysticmedia.com (Jim Moore) — Tue, 22 May 2018 00:14:03 GMT

What commitment is motivating you to choose?

I enjoy the fruits that arise with choices made with mindfulness of my personal commitments. For me, that means living in a manner that causes the least suffering to the beings with whom I share the planet. With that in mind, I enjoyed a vegetarian diet for many years. That period was followed by a reassessment of my commitments and the behaviors that impacted them. The result was the choice to enjoy a vegan lifestyle. After many years of 100% plant-based eating (plant-based and adhering to nutritionally rich, fiber dense foods) I am happy to share that 100% plant-based eating results in better health, greater energy, higher levels of fitness, and more enhanced mood than does a vegetarian diet.

Most humbly, examine your commitments, be clear about how you want to live and what you want to accomplish for your self and others (all others). Follow that examination with behaviors that are aimed directly and undeterrably towards those commitments. What is right for you will be clear.

Peace to You Always,

Jim

If Veganism Isn't Healthy, Why is the AMA Making All of the Hospitals Go Vegan?

Thu, 17 May 2018 17:48:29 GMT

A Healthy Diet is the Basis of Human Health

Source Article: http://inourishgently.com/american-medical-association-tells-hospitals-go-vegan-ban-meat-dairy/

Interesting question and asked in an interesting way.

Establishing the facts on which to base a reply, as have been wisely pointed out by other responses (see Beth Goldowitz ), the article does not indicate that the AMA is making all hospitals go vegan. The article does say:

“…all hospitals and medical institutions should not only start to offer plant-based foods in every facility but should also REMOVE ALL MEAT, DAIRY, and EGGS from their menus.”

and that is was resolved by the AMA:

“That our American Medical Association hereby call on US hospitals to improve the health of patients, staff, and visitors by (1) providing and promoting plant-based meals that are low in fat, sodium, and added sugars for hospital patients, staff, and visitors, and (2) eliminating the use of processed meats from patient menus. (Directive to Take Action)”

Secondly, in my many years of enjoying and learning about a plant-based diet, I have yet to encounter a scientifically supported article that indicated that a plant-based diet is unhealthy.

Those facts established, there are some obvious conclusions in the article:

Animal-based foods, especially those that are heavily processed do not, at best, promote or support human health and at worst promote disease.
A plant-based diet that adheres to the general criteria of being nutritionally rich and fiber dense (remember, a diet of beer and potato chips is plant-based) is associated with lower instances of many common human diseases.
Change, especially when it is resisted by a moneyed opposition (ie the processed food industry, meat-based food industry) comes slowly. Facts 1. and 2. above are likely not known by the majority of people in the world and thus rarely recognized by medical professionals and administrators. As the evidence supporting the facts grows it is reaching the point where it can no longer be suppressed and thus the risk of ignoring it is greater than the risk of accepting it.

Though the question suggests a perspective not supported by the referenced article, it does bring additional attention to a positive development and one that provides the forces that oppose promoting a plant-based diet and a vegan lifestyle fact-based evidence that is challenging to counter.

This post appeared originally on Quora.com: http://qr.ae/TUT5E3

Vegan Judgment - What Gives You the Right?

Sat, 12 May 2018 18:50:35 GMT

A Wider View Helps Make the Picturer Clearer

Judgment, when applied to personal habits, may be used to assure that one’s own self-image remains intact. That is to say that judging the behavior of another as of lesser quality than your own may bolster a self-image of superiority. Beyond that, judgment likely provides little if any value.

Regarding the question of from where the “right to judge” arises, it is a personal choice and thus requires no special right or authority to use.

As my experience, to enjoy a vegan lifestyle or not is also a personal choice. In my case, being vegan is informed by and supports my personal commitment to live joyfully and healthily while causing the least harm I can to the beings with whom I share the planet. It is easy for me to imagine that each person with whom I meet is living in a similar alignment with their unique commitments. Likely those commitments are different than mine, but certainly not of lesser value to them. Thus there is no room for judgment of the behavior that arises from the pursuit of those goals.

Spread the Vegan message gently. Live as an example of the results that living a healthier, lighter more intentional life delivers. Few, if any one is interested in a life of judgment and condimnation of others.

Why Do Vegans Still Kill Bacteria?

Fri, 27 Apr 2018 11:42:19 GMT

Is veganism really cruelty free?

Excellent questions.

For me, the choice to enjoy a vegan lifestyle is based on a commitment to live while causing the least harm possible to the beings with whom I share the earth. Intuitively, if not statistically, veganism aligns with that commitment. That being said, there is no delusion that my daily activities cause no harm. Clearly, I can not draw a breath without the disruption and destruction of many other beings.

Importantly, caring for myself is an important element of caring for others. I am able to provide the best care to others and cause them the least burden when I am at my best. Enjoying a nutritionally rich, fiber dense, plant-based diet helps me to be at my best. Potentially destroying viruses and bacteria may also be necessary to be at my healthiest, if it is not inevitable to living.

Lastly, enjoying an attitude of humility about my choices and peacefulness with the choices of others is a critical element of being my best. Just as I examine my commitments each morning and aim my behavior toward honoring them, I assume that it is the same for everyone I meet.

Why is Veganism Wrong?

Sun, 22 Apr 2018 12:21:08 GMT

You Don't Want to Waste Cows Do You?

Thank you for the question and I hope that your research results in fruitful information.

Why veganism is wrong, or right, is a subjective matter and the quality of the choice’s value is relative to the agenda with which it arises.

For me, choosing to enjoy a nutritionally rich, fiber-dense plant-based diet aligns well with my commitment to living while causing the least harm possible. In that sense, the vegan lifestyle is “right” for me.

Regarding other potential agendas for which veganism would be “wrong”, I recall my Beautiful Wife’s grandmother once indicating that not eating animal products would result in cow’s going to waste. If your agenda is to assure that cows are effectively used in the manner in which you believe is proper, veganism maybe “wrong”.

Frankly, I find little value in the debate of right and wrong regarding any subject. Of greater impact is examining my goals and evaluating my behaviors relative to their effect on accomplishing my intentions. “How do I want to live?” and “do my choices support that mission?” are great questions for determining the relative right and wrong of behavior.

Vegan Romance - Can You Love an Omnivore?

Wed, 11 Apr 2018 17:29:32 GMT

Does Kissing a Non-Vegan Ruin Your Vegan Status?

Interesting question.

Writing as a long time vegan who has enjoyed every day of a 34 year marriage to an omnivore wife, the answer is unequivocally YES!

More, I am the only vegan in our immediate and extended family. As I think about it, I am the only vegan that I know :-).

I am of the mind that we each make the choices that we feel best support our personal goals and commitments. It is of no interest to me to compare the value of my goals to those of others, thus, unless I am asked about veganism, it is not a an element of consideration in any of my relationships.

Additionally, I can confirm that having lived 56 years , I have something to learn from everyone. If I limit my relationships only to those who are most like me, I am likely to miss out on many interesting and valuable conversations and lessons.

All that being said, the larger challenge in a relationship may arise from being involved with someone who does not share your overarching philosophy of self-examination and self-discipline. The similarities of commitments may be of lesser impact than inequality between finding value in commitment. It may well be that you can love and enjoy sharing life with an omnivore whose choices arises from reasoned consideration, but the same may not be true of someone has refuses to apply reasoned consideration to their life choices.

Bottomline - why each who falls in love with another who, in the end, is a mystery. Open mindedness in the adventure may mean a greater variety of experiences.

Vegan Bodybuilding - The Right Macros

Tue, 10 Apr 2018 11:03:34 GMT

Macro Suggestions for a Healthy Bodybuilding Lifestyle

Great question!

Writing as a 56 year old, long-term vegan body builder I have found the following ratio effective at gaining lean muscle:

50% Carbohydrates
20% Fat
10% Protein

I generally consume about 2400 calories a day and in addition to the macros outlined above I enjoy between 60 and 80 grams of fiber a day.

I use a My Fitness Pal to record, track and analyze my daily nutrition.

Toward complete transparency, my current body weight is 185 (down from 242 at my heaviest as a non-vegan) and my body composition (according to a digital scale) is:

Fat %: 17.9
Lean mass %: 34.9

Testing different macro combinations is the key to determining what is the perfect balance for you. Experiment with different percentages, different sources of each nutrient and multiple food combinations. Bodybuilding often includes cycles of gaining body mass (consuming a calories surplus) and leaning out or cutting (consuming a calorie deficit). The optimal macros for each respective cycle may vary significantly.

Why Do People Agree Veganism is a Reasonable Choice & Still Reject It?

Wed, 28 Mar 2018 00:30:36 GMT

A Reasonable Choice is Not Always a Compelling Choice

A reasonable choice is not always a compelling choice. Many of us could walk to work each day, but we do not. There are likely many reasons that we should, however, the option is not compelling enough to motivate us to make the necessary changes to change our morning rituals. Reason is an influencing force in daily decisions, however, there are other influences that play a role in the habits that we develop. To change a habit may require a strong emotional influence to make it compelling enough to evoke the action of change.

As food consumers we are subjected to dozens, if not hundreds, of what may seem to be reasonable choices. Even if a vegan diet seems reasonable it is likely only one option among several competing seemingly reasonable options. It does not require much media consumption to be exposed to what are claimed to be science-based, time-tested and celebrity endorsed nutritional options. In a field of choices that appear to be equal the action taken tends to be toward the option that requires the least effort and includes the least risk.

Veganism is not yet the choice made. The evidence is that living a vegan lifestyle is a growing trend around the world. Though still a small percentage of people are enjoying the benefits of living a healthier and kinder lifestyle, the number is, by all reports, increasing. It may the case that those “why aren’t you vegan” folks are really “I am not vegan YET” folks and that they will eventually become “wow, it is great being vegan” folks.

Yo Soy Vegano - A Vegan in Mexico

Tue, 13 Mar 2018 21:41:29 GMT

Will an American Vegan Starve in Mexico?

Recently I enjoyed a trip to Playa Del Carmen on the Yucatan Peninsula in the country of Mexico. The region is a beautiful, warm and sometimes rugged stretch of eastern Mexico bordering on the Caribbean Sea. Accompanying me on the trip was Kathy, beautiful wife. Please note that Kathy is not vegan.

Preparing for the trip we realized that we would be eating out at restaurants for the majority of our meals. We stayed in a lovely Air BnB nestled conveniently between Playa's main thoroughfare and the ocean. The apartment had a very small kitchen and was literally surrounded by all manner of eateries. We purchased supplies for fixing breakfast each morning (oatmeal, walnuts, cinnamon, raisins and Cliff bars) but not much else in terms of edible groceries. Our plan was to do a lot of walking and a lot of food experimenting for our lunches and dinners. What we did not know was how much difficulty or ease I would encounter trying to find vegan options.

Before discussing the vegan food options in Playa, I think it is important to say that I have never met a nicer, warmer, more welcoming and genuinely happy group of people than those locals I met in Playa and the areas around it that we visited. Truly, it was an uplifting experience to talk with nearly everyone that I met. In addition to enhancing the enjoyment of the sights and sounds of Mexico, the loveliness of the people made it very comfortable to ask about vegan options even when a restaurant's published menu did not include any. Placing my hand on my chest and saying in my horribly poor Spanish "Yo soy vegano" was responded to with broad smiles and genuine interest in trying to help find something good to eat.

Regarding places that offer vegan options, there were plenty. I estimate that 4 out of 5 restaurants with which we checked offered 2 to 3 vegan options and we encountered 2 places that served mainly vegan food. One place in particular called La Senda (or, The Path) was dedicated to organic vegan food and offered dining in a wonderful tropical courtyard. I read that La Senda's lentil burger was the best in Mexico and tried it for lunch on our single visit to La Senda. The burger was delicious and the small salad with which it was served was bursting with freshness. La Senda is a "must do" for vegans in Playa.

Some other places that I can happily recommend are Vagabond Restaurant, which has a traditional Mexican menu, but offers several vegan options and the folks who work there are wonderful. Bip Bip (Beep Beep in English) is one of the places at which we approached the greeter and asked about vegan food. The gentleman asked several questions about what I would and would not eat, studied his menu and made wonderful suggestions for adjustments that could be made to the offered dishes. He then accompanied us to our seats, personally went and explained our conversation to our waiter who, when reaching our table, was prepared with choices for me. Truly outstanding service and the vegan-modified food was fantastic. We enjoyed eating at Bip Bip several times during our stay.

As you may remember, beautiful wife is not vegan. She is however a selective eater. She does not enjoy onion nor peppers, does not like spicy, and is not a fan of most seafood. She is, I think it is fair to say, partial to a bland American diet. You might anticipate that the food scene in a coastal Mexican town may present some challenges. Frankly, we encountered more difficulty finding food that she would enjoy than we did finding food for my vegan diet. Several times we would scan a menu and she would say "did you find something that you can eat?" and I would enthusiastically answer "yes!", and then learn that she had not found anything in which she was interested. As a non-vegan, she did not enjoy our meal at La Senda. She did find a good pizza at 50 Friends, a nice open air restaurant on the main walking street of Playa, where I enjoyed a pasta dish that they modified for my preferences. She also enjoyed the food choices and people at each Vagabond and Bip Bip.

To conclude, Playa Del Carmen and the town of Tulum (south of Playa) are extremely vegan friendly, and more, are just plain FRIENDLY places to visit. Incredible history, incredible beaches, pleasant weather, great food and I am not able to say it enough - the nicest, warmest and most welcoming people I have ever met. As a vegan, and as an American visitor, you will not starve in Playa for either food or friendship.

Tasty, Nutritious Vegan Blueberry Protein Smoothie

Wed, 21 Feb 2018 15:28:43 GMT

Nutritionally Rich, Fiber Dense and Flavor Intense Way to Start Your Day!

Fantastic first meal of the day and packed with the healthy carbs and protein for a powerful post workout drink. 100% vegan, tastes great and so easy to make!

Ingredients:

8 oz Organic Unsweetened Almond Milk
2 Tbsp Flax Seeds
1/2 Cup Frozen Blueberries
1/2 Frozen Banana
2 Scoops Aloha Vanilla Vegan Protein Powder

Directions:

Pour Almond Milk into the blender cup
Add Flax Seeds
Add Aloha Protein Powder
Add Blueberries
Add Banana
Place blade on blender cup
Blend on high for 1 minute or until all Flax Seeds and Blueberries seeds our ground
Enjoy!

Servings: 1

Nutritionally Breakdown:
Carbs: 69g / 57%
Fat: 11.9g/22%
Protein: 26.2g / 21%
Calories: 476

Tips: Substituting Flax Seed Meal for the whole Flax Seeds may save some blending time. Make sure your bananas are good and ripe before freezing.

Can Eating a Vegan Diet Cure Depression?

Wed, 21 Feb 2018 12:58:04 GMT

Debilitating Depression and the Choice to Be Kind

My initial choice to discontinue eating animals was in response to a debilitating depression and what seemed to be uncontrollable panic attacks. The circumstance made it clear to me that what was needed was an entirely new way of being - that new way of being meant to live as kindly as I possible could, which in turn meant no longer consuming animals or engaging in activities that promoted their exploitation.

Did those choices relieve the depression and anxiety? I can attest that the were critical, as were other factors, to recovering a sense of joy and well being. The specific benefits of the choices included:

Feeling empowered - being able to chose, commit and activate such a huge life change enhanced the knowledge that I could do anything and that I was not a victim of my circumstance. Feeling victimized, powerless and hopeless were all strong symptoms of the depression and anxiety. Countering those feelings with empowerment and discipline was very valuable to banishing them.
Increased health - It is hard to feel good when you are physically unhealthy. Changing my nutrition resulted in losing weight and feeling more energetic. Additionally, being in a physically healthier state provided a perspective that was otherwise unavailable - that being that the Standard American Diet and it resulting state of health is not normal. It is a state of heavy, sluggish, energy-enough only to make it through the day unhealthiness. Feeling physically better allowed me to see that what I previously thought was "feeling good" was so much less than that. I was not only emotionally unwell, I was physically unhealthy and did not know it.
Provided a subject of interest - having the subject of healthy, plant-based eating as an area to study and concentrate my attention assisted with the lifting of the fog of listlessness and disinterest that was a symptom of the depression. Growing in healthy and feeling better made me intensely interested in learning more about how to optimize what I was experiencing. There was a goal worth working toward and intuition that the future could grow brighter -- the polar opposite of the pessimism and nihilism of depression.

It is beyond my knowledge to make the claim that depression can be cured by a vegan lifestyle, however, in my experience, depression is an indication that some elements of life are out of alignment. Making choices that enhance life, provide a point of reference with which to right your life and enhance your awareness of your own empowerment are “good medicine”.

Easy Garlic & Herb Vegan Cheese

Tue, 20 Feb 2018 12:09:25 GMT

From the MinimalistBaker.com

EASY, creamy vegan cheese infused with lemon, garlic and dill, and nutritional yeast for that extra cheesy flavor. Soft, spreadable, delicious.

Author: Minimalist Baker

Serves: 32

Ingredients:

CHEESE

2 cups (240 g) raw cashews
2 garlic cloves, minced (1 Tbsp or 6 g)
1/2 tsp garlic powder, plus more to taste
1 lemon, zested
2 lemons, juiced (1/4 cup or 60 ml)
3/4 cup (180 ml) water
2 Tbsp (6 g) nutritional yeast
1/2 tsp sea salt
2 Tbsp (30 ml) olive oil

FOR SERVING

2 Tbsp (8 g) finely minced fresh dill

Instructions

Place cashews in a bowl and cover with cool water. Cover with plastic wrap and set in the refrigerator to soak for 12 hours*. If you can't get to them right away, drain, place back in bowl, and cover with plastic wrap. They will keep refrigerated for 24-36 hours.
Once soaked, drain cashews thoroughly and add to food processor. Add minced garlic, garlic powder, lemon zest, lemon juice, water, nutritional yeast, salt and olive oil.
Process until very creamy and smooth, scraping down sides as needed. Then taste and adjust seasonings as needed, adding more lemon zest for tartness, nutritional yeast for cheesiness, garlic for zing, or salt for flavor + balance.
Place a fine mesh strainer (or colander) over a large mixing bowl, and lay down two layers of cheesecloth (or a clean, fine, absorbent towel).
Use a spatula to scoop all cheese over the cheesecloth, then gather the corners and twist the top gently to form the cheese into a "disc." Secure with a rubber band.
Place in refrigerator to set for at least 6 hours, preferably 12, or until excess moisture has been wicked away, and it holds its form when released from the cheesecloth.
To serve, unwrap from cheesecloth and gently invert onto a serving platter. Reform with hands or cheesecloth as needed, then coat with chopped herbs and a bit more lemon zest (optional). It is fragile, so handle gently.
Enjoy chilled with crackers or vegetables. Cheese will hold its form for 1-2 hours out of the refrigerator, but best when chilled. Leftovers keep well covered in the refrigerator up to 5 days.

Notes

*If you're in a hurry, you can quick-soak the cashews by covering with boiling hot water and letting soak for 1.5 hours. Drain and proceed with recipe as instructed. However, for this recipe long soaking (for 12 hours in cool water) is best because the cashews slowly soften rather than being shocked, yielding a softer, creamier cheese.
*Recipe adapted from Maple Spice and RawMazing .
*Nutrition information is a rough estimate for 1 Tablespoon of 32 total servings.
*I use both garlic powder + fresh garlic because they offer different flavors (dried is more intense + fragrant, fresh is more intense + spicy).

Nutrition Information

Serving size: 1 Tbsp (of 32 total) Calories: 54 Fat: 4.4 g Saturated fat: 0.8 g Carbohydrates: 2.8 g Sodium: 33 mg Protein: 1.5 g

What are Your Reason for Enjoying a Vegan Lifestyle?

Fri, 16 Feb 2018 12:16:09 GMT

The Benefits are Amazing!

I choose to enjoy a vegan lifestyle first for ethical reasons and as I experienced the health benefits of consuming nutritionally rich, fiber dense foods my commitment was enhanced.

Regarding the ethical consideration, I had reached a point at which a major realignment of the way I was living was necessary. Major depression and debilitating anxiety made it clear that my path was not sustainable and that a complete “do over” was the way forward. Among many of the changes of the reboot was a commitment to live causing a little harm to others (all others) as possible. In the middle of a bite of a BBQ’d shrimp some 25 years ago it struck me - consuming animals did not align with that commitment. I spit out the shrimp and have not eaten meat since.

When I reached the age of 50, though eating a plant-based diet, I was over-weight, out of shape and physically unwell. About that same time, my estranged father died at a relatively young age of one of several heart attacks. He had also, as I understand it, suffered from malfunctioning kidneys. The writing was on the wall - It was again time for a major change, and this time it needed to be a physical change. In response I adopted what I refer to as No/Low PASS nutrition - Low P rocessed, No A nimal, Low S alt, Low S ugar nutrition. I also adopted an exercise routine that includes a combination of resistance training and High-Intensity Interval Training (HIIT). 60 pounds lighter and in the best physical condition of my life, I would not trade the benefits and enjoyment of Nutritionally Rich, Fiber Dense food for all the steak and junk food in the world!

To sum up, veganism aligns well with my personal commitment to live as kindly as possible to each those beings with whom I share the world and to my self.

Share the vegan message gently - please share this post with your friends and followers.

Is it in the Best Interest of a 6 Year Old to be Vegan?

Tue, 13 Feb 2018 12:07:13 GMT

Family Decisions About Children's Diet & Lifestyle

That is a very interesting and important question.

To begin a response, let us share that what is in “the best interest of a child” is a broad qualification and likely includes a multitude of important considerations.

It is beyond my ability to speak on behalf of another family’s responsibility to decide what is in the best interest of their child. That being said, some points of consideration may include:

Is it healthy for a 6-year-old to eat a vegan diet? Dr. Michael Greger at NutritionFacts.org has created a large library of content addressing the impact of each a plant-based and an animal based diet on the health of children. To access the material, you may click here .

People for the Ethical Treatment of Animals (PETA): The animal rights organization also published a comprehensive article titled “Vegan Children: Happy and Healthy” on the same topic which is accessible here . Their conclusions include:

“Children raised as vegans—who consume no animal products, including meat, eggs, and dairy products—can easily obtain all the nutrients essential for optimum health from plant-based sources.”

They also quote Dr. Benjamin Spock as saying:

“Dr. Benjamin Spock wrote in his book Dr. Spock’s Baby and Child Care, “Children who grow up getting their nutrition from plant foods rather than meats … are less likely to develop weight problems, diabetes, high blood pressure, and some forms of cancer.”

Is it morally or ethically good for a 6 year old to be vegan? That question is, of course, best answered by the child’s family. My opinion is that there is much to be gained by expanding the reach of a child’s compassion and empathy to include all the animals with whom they share the earth.

It is likely that we would raise a child to care for, treat well, and not consume a cat or dog - it seems that only good could come from extending those lessons and attitudes to all other animals.
Will the future earth that a 6 year old will eventually inherent be improved by the child living a vegan lifestyle? Very difficult to say definitively as there are arguments for each the positive and negative environmental impacts of veganism. My conclusion based on the research and opinions I have encountered is that yes, the world’s environment and general livability are improved by the choice to be vegan.

Below are two reasonably presented arguments regarding the potential environmental impact of plant-based eating:

Environmental Impact of Vegans Versus Meat-Eaters: The Results of This Study Are Eye-Opening! - One Green Planet

Vegetarian And 'Healthy' Diets May Actually Be Worse For The Environment, Study Finds

The above list of potential consideration is not exhaustive and does not address the important topic of the possible family dynamic impact of a child being raised vegan.

Veganism is not a cure for all the world’s challenges, nor a magic elixir that cures all ills. It is, in my opinion, and my experience, a way of living that aligns well with a personal commitment to live as healthily, joyfully and kindly as I can - perhaps discussing that way of living with a 6 year old would arise with some interesting conclusion from the child about what is in their best interest?

What Health Benefits Should I Expect from a Vegan Diet?

Mon, 12 Feb 2018 12:29:25 GMT

For a Healthy Diet Remember Low/No PASS

There is value in the observation “a diet of beer and potato chips is plant-based” , and as you will likely conclude, very little if any health benefits would result from eating such a diet.

When considering the health benefits of a plant-based diet, concentrating that diet solidly in nutritionally rich, fiber dense food is important. Remembering, and following, the acronym No/Low PASS , for:

Low P rocessed
No A nimal
Low S alt
Low S ugar

will put you on a real food consumption path that can be the basis of a lifestyle in which health benefits are likely to be enjoyed.

The Benefits of Dietary Fiber

According to the National Health Service in UK, fiber is an important part of a healthy balanced diet. It can help prevent heart disease , diabetes , weight gain and some cancers , and can also improve digestive health .

And in the US, the Mayo Clinic reports:

“Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.”

Bottom line - to optimize the absorption and thus maximize the energy potential and health enhancements of a vegan diet, fiber is critical, and in my experience, the most impactful benefits I have enjoyed while eating a plant-based diet are those arising from fiber, including:

Increased energy
Decreased body fat
Lower blood pressure
Enhanced immune system
Elimination of all digestive issues

A plant-based diet can deliver some incredible health benefits, both those benefits that you experience in your daily life and those which are there protecting you unnoticed. Planning my nutrition to consume a minimum of 60 grams of fiber from FOOD (not supplements) each day results in me enjoying the foods that keep me healthy.

Going Vegan - Should I Fear Social Backlash?!

Sat, 10 Feb 2018 14:01:26 GMT

A Lesson from a Wise Old Grandmother

I have enjoyed a plant-based diet and vegan lifestyle for years and frankly, I have encountered no “social backlash” of which to speak. To the contrary, many of the Good Folks that I meet and with whom I associate express a degree of curiosity and admiration.

I do recall an occasion many years ago while enjoying lunch with Beautiful Wife’s Grandmother, Esther. Prior to the meal, Esther was unaware that I did not eat meat and accordingly served meatloaf. When the meatloaf serving plate was passed to me I politely passed it on to the next person at the table. Esther caught the plate being passed without me taking a serving and asked: “Don’t you like meatloaf Jim?”. With a slight bit of hesitation for being unsure of her reaction to my nutritional choices, Beautiful Wife shared “he does not eat meat”. Esther looked down at her plate while we all awaited her reaction and after a long pause said: “think of all the cows that will go to waste”. That was the end of it - and that was the most negative response I have encountered in some 20 plus years of plant-based eating.

That being said, I am certain that others have encountered more impact-full social circumstances as responses to their choice to enjoy a vegan lifestyle.

I would most respectfully offer that a true commitment to the factors that lead to the consideration of a vegan lifestyle will arise with many positive benefits that will more than compensate for any negative circumstances that may be encountered.

Veganism, in my humble opinion, is about living a healthier, happier, more-kind life and that includes a lighter, less-stressed, more joyful attitude toward the world we share. Immersed in that way of being, you will be equipped to easily smile through any social backlash that you encounter.

Is There any Solid Evidence that a Vegan Diet is Healthier?

Thu, 08 Feb 2018 11:58:05 GMT

And Another Very Important Question

A very important question!

As you may imagine, a plant-based diet stands heads and shoulders over the Standard American Diet in terms of its health benefits. The evidence of a plant-based diet being healthier than a “healthy” omnivore diet become less clear.

Dr. Michael Greger cites the EPIC Study when he concludes that plant eaters, when compared to meat eaters (after controlling for a variety of dietary and nondietary factors), appear to have lower overall cancer rates. Vegetarians vs. Healthy Omnivores | NutritionFacts.org | The Latest in Nutrition Related Research ( Vegetarians vs. Healthy Omnivores | NutritionFacts.org )

The British Newspaper The Independent reported in August of 2016 “Every three percent increase in calories from plant protein was found to reduce risk of death by 10 percent” ( Why a vegan diet can make you live longer ). The article cites a study by JAMA Internal Medicine Journal and conducted at the Massachusetts General Hospital, who monitored health and diet records of more than 130,000 people over the course of thirty years.

A very comprehensive study was published by the National Center for Biotechnology Information titled “Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet”. Its conclusions include:

“The percentages of participants with normal weights varied from 78.8% for vegans to 67.7% for omnivores; 8.7% of vegans were underweight, which was comparable with vegetarians and pesco-vegetarians. The prevalence of overweight and obesity was the highest for the omnivores, respectively 20.6% and 8.4%, and lowest for vegans (respectively 10.6% and 1.9%). “

The full study is here: Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet ( Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet )

In general, eating a Low/No PASS (Low Processed, No Animal, Low Salt, Low Sugar) diet results in a longer, healthier life. Does the introduction of some organic, grass fed, no hormone meat to the nutrition mix decrease lifespan and/or increase illness? It is very difficult to decisively say. What can be said is:

A 100% plant-based diet is as healthy as any diet (and more healthy than many)
The long-term effects of animal-based nutrition on the environment in which we live likely results in consequences that are adverse to human health and are not accounted for in the studies cited above.

Your question is a very important one. Perhaps another very important question is, why eat meat?

> See Vegan Health Books at Amazon

> See Healthy Vegan Snacks at Amazon

Vegan Meat vs. Animal Meat

Tue, 06 Feb 2018 03:13:00 GMT

Which is Healthier?

When considering the healthiness of a food, I enjoy using the acronym, No/Low PASS , meaning, Low P rocessed, No A nimal, Low S alt, Low S ugar.

Reading the ingredient list on some vegan meat substitutes I have found that being other than No Animal, they do not stack up well against the No/Low PASS criteria. Of particular concern is the amount of salt in vegan burgers, and in processed food in general.

There are, however, some relatively healthier alternatives that include:

Sunshine Burgers - Organic cooked brown rice, organic ground raw sunflower seeds, organic carrots, organic spices, sea salt. Available on Amazon
Amy’s Kitchen California Veggie Burger - organic mushrooms, organic onions, organic bulgur wheat, organic celery, organic carrots, organic oats, filtered water, organic walnuts, wheat gluten, organic potatoes, sea salt, expeller pressed high oleic safflower and/or sunflower oil, organic garlic. Available at Amazon

When considering “healthy meat” let's assume that we mean:

organic
no antibiotic
no growth hormone
grass fed

Putting aside the ethical treatment of animals question, there is an interesting study called Dietary habits and mortality in 11,000 vegetarians and health conscious people: results of a 17 year follow up. that concluded, according to Dr. Mark Hyman “…the overall death rates were cut in half for both health-conscious meat eaters and for vegetarians, as compared to the average person eating a western-style, processed food diet. “

Of importance also is how meat is cooked. High-temperature cooking like grilling, frying, smoking or charring causes toxic byproducts such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs) which are carcinogenic.

The takeaway being that health and longevity are dependent on a number of critical factors and that the substitution of a single food for another may not be an effective strategy to achieve optimal health. Anchoring your diet in nutritionally rich, fresh, fiber dense foods and enjoying a consistent physical fitness practice may be valuable steps toward living a healthy life.

Vegan Breakfast? Yes!

Sat, 03 Feb 2018 12:48:03 GMT

Avocado Toast with Garbanzo Beans

Original recipe found on https://www.peta.org/recipes/avocado-toast-garbanzo-beans/

1 large avocados
1/2 cup cherry tomatoes
1/4 cup garbanzo beans
1/2 lemon
1 Tbsp. olive oil
1 Tbsp. parsley
1 tsp. red pepper flakes
Salt and pepper to taste
2 slices whole grain bread

Slice avocado in half, and remove the pit. Cut into cubes, and pour the cubes into a bowl. Add salt and pepper, and squeeze lemon juice into the bowl. Mix thoroughly.
Begin to toast the bread. Once the bread is toasted, drizzle olive oil on the bread before adding other ingredients.
Scoop the avocado mixture onto the bread.
Garnish with cherry tomatoes, garbanzo beans, minced parsley, and red pepper flakes.
Makes 1 serving

World Peace Begins in the Kitchen - Let's Eat Together!

Fri, 02 Feb 2018 15:51:17 GMT

Share the vegan message gently

“World Peace begins in the kitchen.” -Anonymous

Share the vegan message gently - inspire others with your actions and presence rather than coercing them with your words. In general, people prefer to be touched and attracted toward change rather than pushed or moved toward it. You, being a demonstration of the happier, healthier life that arises from enjoying a plant-based diet and lifestyle, may be the magnet that draws out others' interest in enjoying the same. Coercion and pressure may, on the other hand, demonstrate a bitterness and anger that is not attractive. Who, after all, wants to make major life changes to end up feeling bitter and angry with the rest of the world?

Those of us that have not yet made opportunity to enjoy a vegan lifestyle likely have negative experience enough to be motivation to be open to alternatives. Not feeling well, being tired, being overweight, a growing awareness of the harm caused by the meat industry all can be symptoms of an animal product based lifestyle and all can be motivators to want something different. In such a case, it may be that it is a demonstration of the alternative is missing.

Here are some positive actions that you can enjoy and that help demonstrate the ease and joy of a vegan lifestyle:

Eat out with friends and show how easy it is to order plant-based food. Make friends with your waitperson, share with them your food choices, ask for the help in ordering. I find that some friends are fearful of being embarrassed by needing to make a special order when out to eat. They chose from the menu because they don't want to ask about their options. By introducing yourself to your server and politely asking for assistance your company will see how easy it is to order plant-based food nearly everywhere and that there is no reason to feel stress over how people will react to their desires.
Invite friends over for a plant-based meal. A great way to show off your cooking skills and the incredible variety of nutrition-rich, fiber dense and flavor intense plant-based foods there are. A "small plate" buffet works well - it can features several different flavors and textures and people can chose what they like. Encourage them to experiment!
Share positive internet content about living a vegan lifestyle . Know a friend with a particular medical concern? Find content regarding how plant-based nutrition may help them heal. Nutritionfacts.org offers 1000s of videos of science-based evidence supporting the health-promoting benefits of vegan eating, and they are presented in a friendly, no sensationalism way. Athletes that you know may be especially interested in stories about top-level and professional athletes who eat plant-based nutrition.

The vegan lifestyle is about taking care of yourself and the world you share. It focuses on kindness to others, health and joyfulness - haranguing others, criticizing and insulting do not align well with that focus. Sharing, demonstrating and encouraging are better ambassadors.

Vegan Bodybuilding - Some Observations

Thu, 01 Feb 2018 22:08:05 GMT

Thoughts On Plant Based Muscle from Old Man

I have been a plant-based eater for decades and bodybuilder for the last 4 years (I did compete as an amateur bodybuilder when I was young, about 35 years ago and at that time I was an omnivore).

What I have learned from my recent efforts is that it is perfectly reasonable to anticipate making gains in fitness and muscle size as a vegan bodybuilder. Keeping in mind that I am now 56 years old, I have been able to lose about 60 lbs and gain considerable lean mass over the past 4 years while working out 5 days a week and enjoying a 100% plant-based diet.

Some things I have found important to keep in mind:

Nutritional discipline is an imperative. I have used a variety of tools to record and track my daily nutrition. Most recently I am using My Fitness Pal to help assure I make choices that meet my desired Macro goals.
Protein is important, but is relatively easy to optimize a plant-based intake. I enjoy a high-protein smoothie as my first meal each day. It consists of Almond milk, Aloha Vegan Protein Powder, 2 tablespoons of Flax Seeds, 3/4 cup frozen blueberries, 1/2 frozen banana. Other than that supplementation I rely on real foods for completing a 130 - 150 grams of protein intake each day. Legumes, tofu, nuts and some vegan meat substitutes makes it easy.
Getting plenty of active recovery is valuable. I mix in two days of High Intensity Interval Training (HIIT) each week to give my muscles recovery time while enhancing my over-all fitness
Testing different supplement regimes is important. I currently enjoy utilizing vitamin B12, vitamin D supplements and a high vitamin C workout drink as the basis of my supplement regime. I also make sure that I enjoy 2 tbls. of flax seed each day (generally as part of my day’s first meal of a high-protein smoothie).
Alternate heavy, low rep work with high volume exercises days.
Cycling workout periods with scheduled time off is important. It may be due to my age, but I find that after 10-12 weeks of consistent training I begin to feel "nicked up". My joints are achy, injuries start to pop-up and lower back gets sore. At that time I find a week of off-time puts everything back in order and I am ready to go with intensity again. I track my body weight, body fat percentage and lean mass percentage consistently and find that I see the most gains in lean body mass during the week off.

Your muscle gains may be slower than your meat eating friends, but the fact that you are improving your over-all health profile by eating only nutritionally rich, fiber dense foods should be more than reward enough for needing to be patience in reaching your peak.

Is there a comparison between my meat-eating, competitive bodybuilding days and my current experience? I am not as big or as strong as I was in the day, but I do feel that I am in better physical condition and have a high degree of fitness than I did in the "old days".

Vegan Burger - What's the Perfect Side Dish?

Wed, 31 Jan 2018 12:50:38 GMT

Remember No/Low PASS to Make the Perfect Meal!

Ah, the good old burger - vegan style! The perfect start to a great meal. Now, how to round out the meal with the perfect side dish, but what is best?

I like to think in terms of the No/Low PASS nutritional profile. No/Low PASS = Low Processed Foods, No Animal Products, Low Salt, Low Sugar. To round out a tasty vegan burger meal I would aim for something nutritionally rich and fiber dense like broccoli or other dark green veggie. Baked sweet potato would also be wonderful! The temptation may be to add french fried potatoes (what goes together better than a burger and fries?), however, if part of your commitment to a vegan lifestyle is better health, fries do not add much to what might be a nutritionally weak meal.

Because commercial vegan burger substitutes tend to be highly processed and lower in fiber (except for the black bean variety) filling out the meal with a higher value vegetable will help to assure that it is nutritionally sound and satiating. Enjoying a crisp, fresh green salad along side of your burger will also add nutritional oomph and satisfying fiber.

Enjoying healthier, happier, more kind vegan nutrition offers an endless variety of delicious options!

Here is a list of what the Huffington Post says are the best frozen vegan burgers: https://www.huffingtonpost.com/2015/03/06/best-veggie-burger-taste-test_n_6801832.html

Vegan Recipe - Spicy Lentil Soup

Wed, 31 Jan 2018 12:13:58 GMT

and a Lentil Fun Fact!

Spicy Vegan Lentil Soup
Adapted from an original recipe found at https://cookieandkate.com/2015/vegan-lentil-soup-recipe/
I like spicy food, and the recipe below ups the spice factor from the original.

INGREDIENTS

¼ cup extra virgin olive oil
1 medium yellow onion, chopped
2 carrots, peeled and chopped
4 garlic cloves, pressed or minced
2 1/2 teaspoons ground cumin
1 1/2 teaspoon curry powder
1 teaspoon ground cayenne
½ teaspoon dried thyme
1 large can (28 ounces) diced tomatoes, drained
1 cup rinsed lentils,
4 cups your favorite vegetable broth
2 cups water
Generous pinch red pepper flakes
1/2 teaspoon dried chili powder

Freshly ground black pepper to taste
1 cup chopped fresh collard greens or kale
Juice of ½ to 1 medium lemon

INSTRUCTIONS

Warm the olive oil in a large Dutch oven or pot over medium heat.
Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
Add the garlic, cumin, curry powder, chili powder, cayenne and thyme. Cook until fragrant while stirring constantly, about 30 seconds.
Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
Pour in the lentils, broth and the water.
Add 1 teaspoon salt and a pinch of red pepper flakes.
Season generously with freshly ground black pepper.
Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth.
Pour the puréed soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.
Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more pepper and/or lemon juice until the flavors really sing.

Lentil Fun Fact: Evidence suggests that lentils have been eaten by humans since he Neolithic times and were among the first domesticated crops.

Plant Based Diet & Vegan. What's the Difference?

Tue, 30 Jan 2018 00:31:01 GMT

Vegan Includes a Plant Based Diet

In the most widely used understanding, plant-based refers specifically to nutrition, and vegan refers to a wider lifestyle choice that may include not only plant-based nutrition, but also the effort to avoid any animal-based products such as leather, animal tested personal hygiene products, etc. In terms of relationship, a vegan will enjoy a plant-based diet, however, a plant-based eater may not be a vegan. As may be clear, plant-based nutrition is an element of a vegan lifestyle.

Personally, I am cautious about the adaptation of any labels and rarely find the declaration “I am a vegan” adding value to a conversation or circumstance. My commitment is to live the best, healthiest, and least cruel life of which I am capable. Enjoying a nutrient rich, fiber dense delicious plant-based diet and to the best of my ability avoiding the use of product and services that exploit other beings is better demonstrated via my actions than it is through any public declaration of being this or that.

A certain humility accompanies the knowledge that regardless of what label adapted I can not draw a breath without the disruption and destruction of other beings.

Are Onion Rings Vegan?

Mon, 29 Jan 2018 22:02:51 GMT

You May Be Surprised!

When ordering onion rings from a restaurant it is best to ask the server if animal products are used in the batter. Often restaurants use eggs and/or milk when mixing the batter. Also, as is the case with Outback Steak House’s Blooming Onion, some restaurants use beef fat or other animal fats to fry their foods.

If you are making onion rings at home, here is a vegan recipe that looks good from PETA:

Beer-Battered Onion Rings
1 cup flour
1 tsp. sugar
1/4 tsp. baking soda
1/4 tsp. baking powder
1/2 tsp. salt
Egg replacer equivalent of one egg
3 Tbsp. vegetable oil
1 12-oz. beer
3 large sweet onions, sliced into rings
Vegetable oil for frying

In a medium bowl, mix the flour, sugar, baking soda, baking powder, and salt.
Add the egg replacer, oil, and beer and stir until just combined.
Dip the onion rings into the batter, then drop them into hot vegetable oil (about 365°F).
Cook until golden and crispy, then remove from the oil and drain on paper towels.

Makes 9 – 10 servings

For Vegans, What is Wrong with Eating Meat?

Sun, 28 Jan 2018 20:16:10 GMT

Other Animals Kill to Eat, Why is it Wrong for Humans?

Perhaps the assumption that, for vegans, there is something “wrong” with eating meat leads to an unnecessary polarity?

Personally, I find nothing wrong with choosing to eat animals, but rather the choice to do so does not align with my commitment to live a healthy & happy life while causing the least suffering possible. Enjoying a nutrient-rich, fiber-dense plant-based diet is the practice that produces the results in which I am interested.

I find it humbling to realize that I can not draw a breath without disrupting the life of some being and that despite having enjoyed a vegan lifestyle for many years, it is impossible for me to claim that I do not negatively impact others. That humility leaves no space for considering the choice to eat animals as wrong.

As an alternative to the perspective of right/wrong, there may be value in examining the choice to enjoy a vegan diet from the paradigm of “does it align with my commitments”.

Is my commitment to be as healthy as I possibly can be?
Is my commitment to be as kind as I possibly can be?
Is my commitment to cause as little suffering as I possibly can?
Is my commitment to limit, to the greatest degree possible, my participation in those activities and processes that exploit my fellow beings?

Regardless of the nature of the commitment, ask the simple question of “is how I am choosing to eat align well with and optimize my ability to live, my commitment?”

How Many People Enjoy the Vegan Lifestyle?

Sun, 14 Jan 2018 16:05:45 GMT

The Number is Growing!

According to an article at riseofthevegan,com:

“Veganism is growing rapidly around and the world, and now we know that six percent of Americans identify as vegan - up from only one percent in 2014 according to a highly regarded industry report released this month.”

That claim represents the highest percentage of vegans in the US population that I have ever read. Most often I read statistics that estimate the percentage of the US population enjoying strictly vegan diet to be less that 1%.

Vegan Lifestyle Around the World

According to VeganSociety.com:

“At least 542,000 people in Britain are now following a vegan diet and never consume any animal products including meat, fish, milk, cheese, eggs and honey. This is a whopping increase since the last estimate of 150,000 ten years ago.”

According to a recent article in The Guardian:

“Spanish people have a reputation as diehard meat eaters. But in recent years, as the number of vegan or vegetarian restaurants in Spain has doubled, there are signs of change.” The author continues, “The idea that we should, at the very least, eat less meat is increasingly common in Spain, as in many other parts of Europe.”

MercyForAnimals.com reports that nearly 10% of the population of Sweden enjoy a vegan lifestyle.

Google Trends shows massive 90 per cent increase in ‘vegan’ searches

www.plantbasednews.com reports:

The internet is the first stop for many when it comes to research, and data released by Google Trends

shows a huge leap in the number of UK searches for ‘vegan’ between 2015 and 2016 (it’s too early to look at commensurate data for 2017).

Despite it being difficult to find a definitive answer for the specific number of people enjoying a vegan lifestyle in the world, research I performed indicates a significant upward trend in the interest in and adoption of a vegan nutrition over the past 5 years.

What is a Vegan?

Sat, 13 Jan 2018 21:26:01 GMT

I am not a vegan, and I enjoy a 100% plant-based diet

Thesrpuce.com defines Veganism as: a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines. Seems reasonable enough. They go on to say " Vegan refers to either a person who follows this way of eating or to the diet itself."

Vegan: a particular diet that excludes all animal products
A Vegan: a person who eats a vegan diet

Simple enough - but, what about the person who enjoys a salad for lunch that is free of animal products? They are eating vegan meal, are they "a vegan"? If so, when they eat their dinner that includes chicken, are they no longer a vegan? To be more specific, perhaps we should say:

A Vegan: a person who eats exclusively a vegan diet.

That definition would exclude the "I am a vegan at lunch, but at not at dinner" people. But what about those who eat meat, eggs and dairy for years before choosing to no longer eat animal products? Is there a specific time period that must elapse between eating animals and not eating animals to be considered a vegan?

Personally, I enjoyed eating copious amounts of animals and animal produced foods for 45 years prior to choosing to eat a vegan diet. I was a big fat person, weighing up to 255 pounds and maintaining that weight with steak, eggs, ice cream, deli meats and milk-based protein powders. Does the period of time that must elapse after a last animal-based meal increase because I was not only a animal eater, but I was a BIG animal eater?

All attempts at sarcasm aside, there may be a simpler way to look at the question of "what is a vegan?" and that is to do away with the label, as it applies to a person, completely. What value is found in the declaration "I am a vegan"? In what specific situation is it critically to announce "I am a vegan"? From another perspective, how much fuel does the characterization of "a vegan" provide to those who ridicule a vegan lifestyle?

Over the 20+ years since I last enjoyed eating animals I have encountered very few if any circumstances in which saying "I am a vegan" brought value to a conversation or improved a circumstance.

As an alternative to being a vegan, what if we are humans who enjoy plant based nutrition? What if we are humans who enjoy the benefits of a fiber dense, nutritionally rich, cruelty reduced diet (and beyond to a cruelty reduced life style)? Who could imagine an honest reason to ridicule that?

Dropping the label, abandoning the need to be know as, "a vegan" could be a valuable step in the gentle sharing of our generally healthier, happier and less cruel way of being.

How Can I Help the World to Be 100% Vegan?

Sat, 09 Dec 2017 18:18:58 GMT

Share the Vegan Message Gently

Enjoying a vegan diet may result in many benefits to humans and the beings with whom we share the earth. One of those benefits is the adoption of gentler, more mindful way of being. A way of being which places importance on a careful consideration of the impact our actions have on others (all others). Likely, high among the impacts preferred to be minimized is that of causing others discomfort and tension. If so, that consideration needs to extend beyond the food choices being made and into how we share what we think is an improved way of living. Coercing, shaming or attempting to shock others into abandoning eating animal products is antithetic to living a gentler, more mindful life.

People, and by extension societies, enjoy being pulled rather than pushed into change. Inviting people to enjoy a healthier, happier, less-harmful way of eating and demonstrating its benefits is a gentle and effective way of introducing people to a vegan life style. Living as an example of the results of a vegan lifestyle is a way of touching others as opposed to trying to move them. It is saying, "perhaps you would enjoy being like me", rather than "You should not want to be like you".

Remember also, enjoying a vegan diet provides plenty of reason to remain humble. Though a plant-based diet may result in less harm to others, it is not harmless. And, though our commitment is to enjoy a nutritional sound diet for health reasons, it is likely that for many of us the occasional opportunity is taken to ingest things that are other than healthy. Humility not only humanizes the message, it can minimize the distance to the ground when falling from a high horse.

Can the entire world become vegan, yes. Will the entire world become vegan, not anytime soon and, I contend, accepting that circumstance is an element of being the kind, healthy and happy person that will make others interested in your choice of vegan nutrition.

You might enjoy " The Little Book of Veganism " it is an easy to digest guide, filled with practical tips for enjoying a vegan lifestyle.

Do Humans Need Meat and Animal Products to Grow Well?

Sat, 09 Dec 2017 17:23:31 GMT

Soda Pop & Chips Can Make You Grow.

Can a human grow well on a vegan diet is a question that can be answered a number of ways.

Remember, soda pop and potato chips are vegan and the growth that will result from eating them may not be that which is desired.

If the question is can a human enjoy healthy development while eating a vegan diet, the answer is yes. More, though the percentage of body weight composed of by fat and lean tissue may be lower in vegans than in meat and animal product eaters, over-all body composition is likely more closely aligned with healthy goals.

According to a study completed by the American Diabetes Association, the average Body Mass Index (BMI) in the US is 28.8 and the average BMI for the vegetarians and vegans that they studied were:

vegetarians (consuming eggs & dairy): 25.7
vegans: 23.6

The difference in body weight between those eating an animal based diet and those consuming only plants was, on average, was 40 lbs. Important to note, that in general a BMI of less than 25 is considered healthy.

Assuming a sufficient calorie intake is maintained, a well rounded vegan diet can supply all of the nutrition necessary to grow and maintain a healthy human adult body.

Remember, supplementation with Vitamin B12 is important to long term vegan eaters. Other than that essential nutrient missing from today’s fresh plant based food supply, all the nutrition that is necessary for healthy development is present in a vegan nutritional plan.

You may interested in this book for some great recipes from a vegan nutrition expert: The How Not to Die Cookbook | NutritionFacts.org

Nutritionally rich, fiber dense food is a sound way to go!

Vegan Diet for Moral or Health Reasons?

mystic@mysticmedia.com (Jim Moore) — Sat, 09 Dec 2017 17:23:30 GMT

As a Vegan, the answer is Yes!

For 17 years I enjoyed a lacto-vegetarian diet. At the age of 50 my spiritual/moral life was in order, however, my health was not optimal. My father had just died at a young age of cancer and heart-disease, I was over-weight (I had ballooned up to 242 lbs), drank too much alcohol and experienced body aches and pains that I felt were not normal for my age.

Following one particular meal of creamy potato casserole and feeling bloated and icky I said to my Family “that is it, I am finished eating all animal products”. From that point forward I have enjoyed a 100% vegan diet which includes about 80% of my nutrition being from raw, non-processed food.

Over the past 7 years I have lost about 65 pounds, enjoy an intensive physical fitness routine 5 days a week and feel great!

In my opinion and experience there exists substantial evidence of the health benefits of vegan nutrition. Additionally, it seems when examined critically, the moral impulse to not cause suffering to other beings for the sake of one’s own enjoyment (there is no health-related reason that animal product consumption is necessary for humans to live well) is reasonable and compassionate.

For the moral perspective; we all make our own choices about what behavior fits our values and what does not. I would most humble offer that if the question of “should I eat animals?” has come up to you, it is the perfect time to stay with the consideration until you reach the conclusion that aligns with your value commitments.

Much Peace,

Jim

Why You Should Subscribe to NutritionFacts.org

Mon, 21 Dec 2015 13:51:52 GMT

Science Rich, Information Dense and Tasty Content!

NutritionFacts.org may be the internet's best and most information source for the topic of the science-based evidence of the health benefits of a vegan diet.

Dr. Michael Greger, the front man and face of the plethora of information available on the website is himself a long-time vegan. According to his own website DrGreger.org:

"Michael Greger, M.D. FACLM is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions; testified before Congress; has appeared on shows such as The Colbert Report and The Dr. Oz Show; and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial. In 2017, he was honored with the ACLM Lifestyle Medicine Trailblazer Award."

Dr. Greger is also licensed as a general practitioner specializing in clinical nutrition and is a founding member and Fellow of the American College of Lifestyle Medicine. "

All said, Dr. Greger has some pretty substantial bona fide in the field of human health and the impact of nutrition.

The website Nutritionfacts.org is organized by health / nutrition topics and offers over 2000 easy to digest, but scientifically backed, videos narrated by Dr. Greger. In addition to the website, NutritionFacts.org is frequent contributor on Facebook , Youtube and Twitter .

What Makes NutritionFacts.org So Appealing?

If the fact that all of the claims made about the positive health impact of a plant-based diet are backed by impeccable scientific evidence is not enough to convince you that NutritionFacts.org is place to be, the fact that material is presented in an easy to understand, common sense, no-hype format may. After watching a few of the site's videos you may feel like you have been to health and nutrition class without the "what the heck did he just say?" headache. Many of the site's videos are less than 7 minutes long and rarely contain hype or editorializing.

Additionally, Dr. Greger himself is likely the least threatening people you will every observe makes the topics interesting and urgent without preaching. By way of introduction to Dr. Greger's style, watch him introducing The Story of NutritionFacts.org:

https://youtu.be/G9Z-gKAvzOY

Daily Dose of Veg Knowledge

Personally, I watch at least one of Dr. Greger's videos each day, and recommend it to every friend that asks "is a vegan diet really healthier?" - easy enough to say, "don't believe me, see what this guy has to say about it."

Truly, if you only have time enough for 7 minutes worth of life-impacting, health optimizing, "gosh, I wish I had known that before" information, subscribe to NutritionFacts.org youtube channel, it's good for you!

Also, you may wish to read Dr. Greger's Book: How Not to Die Discover the Foods Scientifically Proven to Prevent and Reverse Disease

From the product description on Amazon:

In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

How do you convince an unhealthy person to start being healthy?

Mon, 21 Dec 2015 13:51:52 GMT

Lead by example. Inspiration is generally more welcome, and often more effective, that manipulation.

It is my experience that by demonstrating the well being and happiness that accompanies enjoying proper nutrition often, unintentionally, influences those around me.

Say it Simply

If asked about eating healthy, I find keeping any advice offered as simple as possible. As an example, I have used the acronym P.A.S.S. to describe the foods that I avoid. P.A.S.S. is Processed, Animal, Salt, Sugar . “No PASS” is easy to remember and it’s components are generally easy to identify (though often challenging to adhere to).

I also find “ If it has a TV commercial, don’t eat it ” is easily received by those with whom I discuss healthy nutrition.

Additionally, recommending a diet of " Nutritionally Rich, Fiber Dense " foods makes a healthy nutrition direction clear.

If you visit our blog often you will see each of the above phrases used often :-).

The Gift of Healthy Eating

Giving a gift of healthy foods may be just the kick start needed for both a conversation about eating healthy and learning that healthy food does not mean blah! Amazon offers a Healthy Vegan Snacks Care Package .

Lastly, sharing with other my own slip-ups helps to alleviate anxiety around being perfect in their nutritionally choices. Adopting healthy nutrition is a experimental process and will include failed experiments, foods tried and not enjoyed, and an occasional piece of chocolate cake. Focusing on the goal and not the missteps keeps the experience positive.

Vegan Gently

A Simple Delicious Vegan Dessert Recipe Ready for Your Restaurant

Restaurant Recipe: Creamy Tahini Vegan Ice Cream (Serves 30)

Catering to Modern Diets Without Compromising on Decadence

Restaurant-Scale Recipe: Creamy Tahini Ice Cream (Yield: ~3.5 Quarts / 30 Servings)

Professional Preparation Instructions

The Business Case: Low Cost, High Value

Estimated Ingredient Cost Analysis (Serves 30)

The Vegan's Jellyfish Dilemma

Jellyfish are animals, so they're not a vegan food. Yet, the question of their consumption sparks a deep ethical debate among vegans.

Beyond the Bun: Two Delicious & Nutritious Vegan Sandwiches

Open-Faced Delights: A Vegan Twist on Classic Sandwiches

Diving into Vegan: What the Latest Science Says About Your Health

Veganism and Health: What the Latest Research Tells Us

Chili Power: A Vegan Delight

Cozy Up with Smoky Vegan Chili

Just for Veganinners! A Gentle Guide to Thriving on a Plant-Based Path

Discovering the Joy of Veganism: A Guide for Newcomers

Addressing the "Lions Eat Meat" Argument: Compassionate Responses to a Common Fallacy

Exploring Why Humans Aren't Lions and How Ethical Choices Transcend Natural Instincts.

﻿ Humans Are Not Lions

Nature Doesn’t Dictate Morality

Humans Are Unique in Their Choices

A Compassionate Response

Final Thoughts

Understanding Resistance to Veganism: Compassionate Responses for Heartfelt Conversations

Breaking Barriers with Kindness: How to Address Common Veganism Concerns with Compassionate and Thoughtful Dialogues.

1. “I love the taste of meat too much to give it up.”

2. “Humans have always eaten meat.”

3. “Veganism is too expensive.”

4. “Veganism isn’t natural.”

5. “I’m worried about getting enough protein.”

6. “I don’t want to be judged or pressured.”

7. “I don’t think my small actions will make a difference.”

Let's Wrap Up

The Environmental Impact of a Vegan Lifestyle: Latest Scientific Evidence

How Vegan Choices Protect Our Planet

1. Lower Greenhouse Gas Emissions

2. Reduced Water Consumption

3. Biodiversity Preservation

4. Practical Impacts of a Vegan Lifestyle

Final Thoughts

3 Ways to Compassionately Talk with Non-Vegans About the Vegan Lifestyle

How to Foster Empathy and Understanding Through Dialogue

1. Lead with Understanding, Not Judgment

2. Share Your Experience and Knowledge Gently

3. Encourage Exploration Without Pressure

﻿ Final Thoughts

Keep It Simple and Affordable: Veganuary 2025 Meal Planning Tips

Affordable, Nutritious, and Delicious: Simplifying Plant-Based Eating for Veganuary

﻿ Breakfast Ideas

Lunch Tips

Dinner Strategies

Grocery Shopping Tips

Wrap-Up

Kindness: The Heart of Veganism

Leading with Compassion: Why Kindness to All Beings, Including Humans, Is Essential to the Vegan Movement

Choosing Kindness: The Heart of a Vegan Lifestyle

Living with empathy, intention, and harmony for a better world.

Staying Humble as a Vegan: Living Your Values Without Conflict

How embracing humility and kindness can strengthen your vegan journey and your relationships.

Why Humility Matters in Veganism

Embracing a Humble Approach

Recognizing That Conflict is Counterproductive

How New Vegans Can Navigate Social Interactions Without Sounding Preachy

Master the art of blending compassion with conversation as you embrace your vegan lifestyle.

1. Lead by Example, Not by Lecture

2. Understand the Social Landscape

3. Have a Plan for Common Scenarios

4. Keep It Positive

5. Know When to Bow Out

﻿

Navigating the Vegan World: Common Challenges and Simple Solutions

Vegan 101: Navigating the Challenges and Triumphs

Vegan Salad Bowl for Your Restaurant

A Refreshing and Nutritious Couscous Salad to Delight Your Health-Conscious Diners

Ingredients for 30 Servings

Approximate Prices

Total Approximate Cost: $228

Method

Humans Are Not Lions

Final Thoughts

Breakfast Ideas

Over the past decade, vegan options have revolutionized U.S. restaurant menus, attracting health-conscious and eco-friendly diners like never before.

Mid-2010s: Growing Demand and Initial Responses

Navigating the Complexity of Dietary Choices: Understanding the Factors Behind Choosing Animal Products in a World of Options