Tag: becoming vegan

Fruits and Vegetables with nutritional supplements. Picture by Mizianitka / Pixabay.

The Curious Case of Vegan Nutrition

On October 28, 2016

It would be superfluous to state here that a vegan diet is healthier than a cholesterol-laden carnivorous diet. However, many are still on the fence about whether or not a vegan diet can provide all the necessary nutrients to live a healthy, balanced lifestyle without additional supplementation. I want to take an in-depth look at what nutritionists have to say on the subject and hopefully eliminate some of the looming uncertainty.

I’ll be honest, I started veganism with limited knowledge, but was 100% convinced plants had everything I needed. In fact, this was one of my rebuttal points when pressed about becoming a vegan. During that time many around me felt it was an unhealthy diet devoid of certain amino acid building blocks – it was only a matter of time before I withered away. I firmly backed my vegan community and touted that I was receiving the same nutrients as my carnivore counterparts. A stance I have begun to question as of late.

I became ill a few months back, and by ill, I mean in the hospital emergency room. I had sharp pains in my abdomen and could not keep any fluids in my body. The triage nurse took my vitals while she watched me incoherently writhe in pain. As the blood pressure cuff inflated around my arm I looked down to notice my fingers doing something strange and rather alarming. My fingers were distorting uncontrollably, some clenching down into a fist and some sticking out sideways. I asked the nurse what was happening, and unfazed she stated, “…that sometimes happens when your calcium levels are low.” She also proceeded to take blood samples to see if there were any clues to my ailment there.

After I was stabilized somewhat the attending physician mentioned a few of my blood levels were a bit “off” and I was immediately questioning my diet. Did I do this to myself? Am I torturing my body? Can I continue being a vegan? My daughter is also eating a mostly vegan diet….am I endangering her?

Everyone requires certain vitamins and minerals to keep “Team Body” working in unison. These nutrients either directly or indirectly aid in bodily functions. Some of these elements are abundant in vegan diets and some require conscious efforts to ensure we’re meeting our requirements.

After I fully recovered with what was supposedly a simple stomach bug, embarrassing, questions lingered in my mind? I started to do some research and these are what I found to be most scarce in a vegan diet:

Protein

Protein is one of 6 essential nutrients and one of the most abundantly used in our bodies. Needless to say, it is extremely important to maintain adequate protein levels.

The amount of protein we consume is often the most concerning to vegans (and non-vegans) and is why there is such a huge market for protein powders and supplements. Besides the issue of how much you consume, we also need to consider the types of protein we consume. If you’ve heard the term “complete protein” it basically includes all the essential amino acids or the building blocks of protein we are unable to produce on our own. In some cases, vegans have to eat a variety of food combinations to achieve the complete protein profile, but we do absolutely need these complete proteins. Since vegans rely solely on fruits, vegetables, legumes and grains to supply this nutrient the question becomes: Do I need to supplement my protein? Well, that all depends on your diet.

For adults, it is recommended that we consume 8 grams of protein for every 20 pounds of body weight (Harvard.edu). There are plenty of protein-heavy alternatives to meat, some of which may even outdo their meat and egg counterparts by weight. Some of the biggest protein-heavy hitters are mycoprotein (Quorn), quinoa, seitan, soy. However, you will also want to combine some foods to achieve that complete protein profile like grains and legumes or nuts and seeds plus legumes. Do some research to find other combinations, I’m a major fan of rice and beans because I love Hispanic foods!

The Omegas (3,6,9) + DHA, EPA and ALA

Okay, this is one many may not even consider. DHA is a super huge deal in the newborn diet debate as DHA in breast milk and baby formulas attributed to healthy mental and physical development. Rarely do we as adults consider how much DHA we have in our diet.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two converted types of omega-3 essential fats primarily found in fish. Fish eat the plants containing the omega-6 alpha-linolenic acid (ALA) and convert it to DHA and EPA which people then consume, easy-peasy…for non-vegans. ALA is a long-chain omega-3, and is typical in plants, but to convert into the short-chain EPA and DHA they should be consumed together at a relatively equal ratio to omega-6 acids. That’s where this gets a bit confusing and, understandably, under-practiced. Here is a chart to visualize ALA sources and their omega ratios:

Chart from veganhealth.org

The traditional way that vegans and vegetarians were encouraged to raise EPA and DHA levels was to increase ALA and decrease linoleic acid (LA), a short-chain omega-6 fatty acid. (veganhealth.org) Flax seeds, flax oil, chia seeds, hemp seeds, hemp oil, avocado, walnuts, and walnut oil are other popular food sources of ALA. One side note, however, is flaxseed need to be ground or they will not be digested properly. You can grind them up in a coffee grinder, store in your freezer and sprinkle it over your foods or add them to your baked goods.

Iodine

Maintaining adequate levels of iodine is essential for vegans whose diet consists of a lot of soy. Research has shown soy, flax seeds, and raw cruciferous vegetables (broccoli, brussels sprouts, cauliflower, and cabbage) may counteract iodine. An iodine deficiency could lead to an overactive or underactive thyroid gland and a whole basket of related issues. Luckily, there is a relatively easy fix for this. Make sure you buy iodized salt, but not eat too much of it. You can get the recommended intake of 75 micrograms of iodine from 1/4 teaspoon of iodized salt.

Calcium

It is not only your bones benefiting from a healthy calcium level, but our hearts, muscles and nerves all rely on a steady intake of calcium. A calcium deficiency can lead to some serious and long-lasting effects such as Osteoporosis and prohibit children’s growth.

The double-edged sword though, is excessive calcium intake can also have negative effects such as Hypercalcemia, so finding a balance is important.

Daily requirements vary between gender and age, but the general guidelines are:

Mayo Clinic’s Calcium Recommended Dietary Allowance (RDA) for adults

For children:

NIH recommended calcium levels for children.

Some great natural sources of calcium are kale, okra, blackstrap molasses, bok choy, tahini and almond butter. It should also be noted that we also require sufficient Vitamin D to absorb the calcium from our foods. Bringing us to the next section.

Foods fortified with vitamin B12.

Vitamins (B 12 and D)

Two vitamins vegans need to be mindful of are Vitamins D and B12. Besides aiding in calcium absorption, Vit D is also attributed to healthy cell growth and immunity. This vitamin can be produced in our bodies through our’s skin’s exposure to sun rays, but it rarely exists in the food we eat. So if you’re pale like me and avoid the sun as much as possible, the next best option will be to eat mushrooms and other vegan foods fortified with Vitamin D. Recommendations for consumption:

NIH Recommended Dietary Allowances (RDAs) for Vitamin D

Much less Vitamin B12 is required than other vitamins, but it’s an even more difficult essential vitamin to obtain naturally. Don’t think you can just skip out on this one though; deficiencies can lead to can cause anemia and nervous system damage.

B12 only occurs in animal products like eggs, meat, shellfish and dairy. There are a few, very few, theorists who believe with a raw diet regularly cleansing the intestinal tract B12 can be continuously reabsorbed and levels maintained, but this has yet to be proven. So, unfortunately, the only way vegans are able to maintain Vitamin B12 daily requirements is with fortified foods like nutritional yeast, non-dairy milks, meat substitutes and soy products. OR, with bacteria-derived B12 supplements. It is recommended that vegans:

Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
OR Take one B12 supplement daily providing at least 10 micrograms
OR Take a weekly B12 supplement providing at least 2000 micrograms.

After reading all of this, the bottom line is if you are unsure about your nutrition and you have been feeling a bit “off” and sluggish, you may want to consider having your blood levels and amino acids checked…and maybe start supplementing. You can also try a daily tracker and log your food intake and search for the foods values you’ve eaten, check it after a week and if it looks like you are missing some important pieces to your diet, make an effort to adjust.

It’s better to be healthy than to stubbornly torture your body. You won’t be any less of a vegan. If it comes down to having to use supplements in order to continue a plant-based, cruelty-free diet, so be it. Remember it’s not about being perfect it’s about being our best possible selves that we can feel good about.

Vegan Banh Mi

By brigrace

On August 5, 2016

In Recipes, Uncategorized

With more people taking stock of their health and coming to terms with environmental challenges, the number of vegans is increasing. And that includes the culinary-forward Naples. The problem, however, is not many restaurants in Southwest Florida are embracing or celebrating the culture…yet. Whether you’re a full fledged vegan or dipping your toes into the Meatless Monday movement or just looking to inject some more nutrient rich substitutions into your diet, I have a few fuss-free recipes that take our long-loved comfort foods and recreate them with low-fat and cruelty free alternatives. Let’s get into it!

Today I will be showing you how I transcend the worldly flavors of the banh mi sandwich into a vegan version sure to hit the mark on all of the traditional flavors … and offer a few gluten free alternatives as well.

Cilantro. Vying For Veganism.

So the classic Vietnamese banh mi basically just means sandwich, but usually contains some form of pork or other meat. We’ll be making some nice grilled tofu as our main protein and layer in all those great Asian flavors we love so much. Even if you’ve never tasted a banh mi, this is a great sandwich to kick your palate into gear. We will need some nice crunchy baguettes or rolls. If you are vegan don’t forget to check your rolls for eggs, milk or whey which is a milk derivative. Arnold brand is typically vegan. It can be tricky decoding a product ingredient list, so if you want to be 100 percent sure look for a Jewish or Kosher deli for your breads, and of course if you are gluten sensitive you’ll want to find an alternative gluten-free roll for this recipe.

First things first, tofu needs help. I don’t think there is anyone out there who enjoys tofu right out of the package. You will need some time for the tofu to marinade, you can even start the marinating the day before. Tofu does best when given ample time to soak up the flavor, but you will want to marinade for at least 30 minutes. Firm tofu will stand up to the heat best, I use extra-firm. Slice your tofu and dry well by lining a rimmed baking sheet with paper towels. Place tofu slices on top in a single layer. Cover with another layer of paper towels and press gently to remove excess moisture.

Grilling marinated tofu steaks. Vying For Veganism.

The marinade includes garlic, cilantro, soy sauce, ginger and sesame oil. Throw all of these into your processor or blender until a paste is formed. Thoroughly coat each piece of tofu with the marinade and let sit for at least 30 minutes. Make sure to keep the remaining marinade to brush on after grilling the tofu.

While your tofu is marinating you’ll want to prep your carrot-daikon pickled slaw. Daikon is a Japanese white radish you can find at almost any Asian market… by the way, many times Asian markets have amazing fresh produce for a great price, so if you’re not lucky enough to have a bustling farmers market near you, definitely look into the Asian markets for your produce and spices. Toss the shredded carrot and daikon in with the vinegar, sugar and salt. Give them a little toss occasionally so every little bit can absorb the flavors.

Grilled tofu for a banh mi. Vying For Veganism

If you want those nice grill marks on your tofu slices you will need a piping hot grill. I use an indoor cast iron griddle as I find it easier to control than a charcoal or gas grill outside. I can also keep an eye on the tofu while I prep the rest of the ingredients. You’ll want that griddle to be about Med-Hi heat.

While that’s heating, you can prep those fresh veggies to accompany our tofu in the roll. You can obviously tweak these to your own preference, but I like to add crisp cool cucumbers, spicy jalapenos, I also add some green onions and a ton of cilantro because it is the quintessential flavor component of the sandwich.

Vegan banh mi assembly. Vying For Veganism

Clean and oil the griddle surface. The cleaner your surface the less smoke will billow from it and you will avoid setting off the fire alarms… mine was not cleaned entirely. 🙂 Place the marinated tofu pieces at a diagonal to the grates and DON’T touch them for about 4-5 minutes carefully rotate the slabs about 90 degrees and continue for about 4 more minutes. Flip tofu and repeat until both sides have nice grill marks and are nice and crispy. Remove from heat, let cool slightly and brush with remaining marinade.

Slice open the baguettes or rolls and place them right on the hot griddle until nice and toasty and remove.

Finally, it’s time to assemble our banh mi! First slice, the cooked tofu into slices just smaller than your roll. Spread your desired amount of vegan mayo on either side of the roll and add your chili sauce. Layer the sliced tofu, pickled carrot/daikon slaw, cucumber spears, jalapeño slices, and cilantro. Slice in half and have at it!

Enjoy your meal!!

Ingredients:

2 Baguettes or Rolls (vegan or GF)

Vegan mayo

Sriracha (or other chili sauce)

Fillings:

1 lb extra firm tofu block
1 cucumber, speared and seeded
1 jalapeno, thinly sliced
1 bunch of cilantro
2 c grated carrots
2 c grated daikon
¼ c sliced green onions
¼ c rice vinegar
3 tbsp. sugar (lt. brown, coconut or palm)
1 tsp salt

Marinade:

3 tbsp. minced garlic
1 large bunch of cilantro
3 tbsp. soy sauce (or GF tamari)
2 tbsp. minced ginger
3 tbsp. sesame oil (or vegetable oil)

Recipe

Slice tofu into about 1/3 inch slabs and dry well. Heat grill to med-high heat.

Add all marinade ingredients into processor and blend into a liquid. Thoroughly coat each piece of tofu with marinade and let sit for at least 30 minutes or overnight. Reserve remaining marinade.

Toss shredded carrot and daikon with the vinegar, sugar and salt. Occasionally toss.

Clean and oil the grill surface. Place marinated tofu pieces at a diagonal to the grates for about 4-5 minutes, carefully rotate the slabs about 90 degrees and continue for about 4 more minutes. Flip tofu and repeat until both sides have nice grill marks and are nice and crispy about 7 min total. Remove from heat, let cool slightly and brush with remaining marinade.

Slice open rolls and toast on hot grill. Remove.

Slice, the cooked tofu into pieces just smaller than your roll. Spread mayo on either side of the roll and add chili sauce. Layer sliced tofu, pickled carrot/daikon slaw, cucumber spears, jalapeño slices, and cilantro between rolls. Slice in half.

My Vegan Journey

By brigrace

On July 28, 2016

In About

Becoming vegan is a process.

When I first announced the decision to cut meat from my diet people assumed it was a phase. And I was inclined to think that was true.

In high school I practiced vegetarianism for a brief period of time, but I knew almost nothing about the real reasons why I was doing it. I mean, I was an animal lover, always have been, but that was not enough to cement the cause for me. My family members were big meat-eaters, my stepfather a self-proclaimed BBQ master, was not about to roll over and let me cut out the star of meal time. I held strong during meals, more just to prove I could. However, the temptation of leftover meat in the refrigerator at night was overwhelming and I fell off the wagon. Eventually, I resumed my normal carnivorism.

Fast forward about 10 years later, it was 2011 and I was living in DC. The city was an exciting and beautiful tourist attraction to show off to visitors, but I grew scared of the crime in the neighborhood and stayed inside most of the time. I started exploring with my food more, I even threw around the idea of culinary school. I was on the track to being a foodie in my own right and saw limitless potential in culinary creations. I was now home with a baby and found myself on the internet a lot looking up new recipes, cooking techniques or the latest must-see restaurants in the city. In my searches I would occasionally stumble across videos about animal abuse or animal equality — graphic images of factory farming shedding light on the horrible pain inflicted on these sensitive, intelligent creatures. I was too timid to watch at first, those videos had always made me want to cry. Overtime, I found the courage to click and watch. What I saw disturbed me to the core and I would see these images when I closed my eyes. I started to see meat completely differently, I saw the pain and suffering in their eyes and their screams for help in a language most humans claim to not understand.

Despite my love for the obvious, well-known proteins and the countless hours I had spent perfecting my kitchen skills, I was revisiting the idea of a meatless diet. However, news of my vegetarianism brought criticism, yet again. I felt myself having to constantly defend my newly blossomed convictions from all angles. People wanted to shut it down, they felt I was “going against nature” and would shrivel up from a lack of protein that “can only come from animals”.

I proceeded with caveats in place.

I justified eating eggs and dairy, I mean I wasn’t going to be one of those wacks who write off perfectly viable options. I laughed when people asked, and quickly interrupted to quell their concerns, “No, no, I would die without cheese!” It was okay because, well, eggs don’t suffer at all, and dairy is fine because cows provide milk without having to kill the cow, and even fish because, c’mon, it’s fish, they don’t really feel anything… right? I had committed to Pescatarianism and that seemed to suppress the wave of concern from the masses to some degree.

Well, luckily, once something is in motion most often it keeps going. I kept investigating. I found if I had a response to everyone’s questions or assumptions I would feel more comfortable having open conversations about it. The truth bug got ahold of me and it just escalated from there solidifying the fears of those around me. I began to question why people were so vehemently opposed to me changing my diet. The mere mention of becoming a vegetarian sent people’s eyes rolling and forced them into defensive action to protect the image of the diet they all know and love. I sought out information about the effects of factory farming on our planet, the dangers of overfishing our oceans. I gained a much more comprehensive view of what it meant to support the egg, dairy and fishing industries. I witnessed the horrible conditions of egg factories, I learned fish do, in fact, have feelings and memories and I empathized with the agony of ever-pregnant cows mourning for their babies who are stolen and sent to become meat. Even when I switched to all “free range” or “cage free” eggs I found out it wasn’t what I was lead to believe.

I questioned myself though, could I practically maintain this vegan lifestyle? I didn’t think this could be done, I mean I crumbled like a leaf in high school and that was only for meat. Now I wanted to cut out everything I know and was raised on…. and cheese, what was I thinking?!? Could I really do this? But the more I knew the more confident I grew. I found my moral ground and began to embrace my new enlightened way of life with a guilt-free and sturdy focus.

Goodbye eggs, milk, butter, and cheese…….as I knew them!

I bought some vegan books and dropped clues to my husband that I was about to commit. Then I made the official announcement: I was becoming vegan. I imagine the real reason for the stalling was the realization of an evident paradigm shift in my life. I was the main shopper and meal-maker in the house, so this also meant my family’s diet would circumstantially be affected – my veganism would now be theirs. Though I know my husband still eats meat occasionally, he has drastically cut down on his meat, egg and dairy consumption, and that’s a huge win in my book! He’s also said he’s trying to open his mind to it and actually loves 98% of the vegan meals I make! Other people contrarily, went nuts over the idea, like I had been corrupted or gone radical or too far. The worst though, was when a loved one said to me in a caring and concerned manner for my well being,

“You know… you doing this won’t make any difference in this world.”

And that’s true. I can’t change the world by myself, but the more people to question their idea of food and stand up to the cruelty that is hidden from the masses, the closer we come to righting the wrong. My passion was refueled – I can make a difference in this world. I can show others how to stand up for what you believe in because hey, turns out you don’t need to compromise flavor for morals. I was asked once, “Oh my God, so what do you even eat anymore?” Well, I can honestly now say: much more than I ever have, and I feel good about it! Join me on my uphill battle as I explore the trials, tribulations and triumphs of a cruelty-free, food savvy life meant for real people.

I love to hear about other people’s journeys too! Send me your stories so I know what everyone wants to read more about. Or, if you have any feedback or suggestions please let me know. Enjoy the ride!