Dietitian Answers Commonly Asked Questions About Going Vegan

VEGAN HUMMINGBIRD CAKE » Oil free, refined sugar free, gluten free, and ...

OIL FREE VEGAN MASHED POTATOES & MUSHROOM GRAVY » Rich buttery potatoes ...

How to Cook Tofu // Easy & Oil-Free

Vegan Diet Recipe - Best Tips For You

By Irfan Iskandar

In order to make your body healthy, one solution for you is by making your own vegan diet recipe. Here are the tips for you.

Tips #1: Choose the right food to consume

The first tip is you must choose the right food to consume. You must really realize that when becoming a vegan, the choice of food for you is limited. Therefore, in vegan diet recipe you must really know which food made from the animal and which food is not, and also which food you may consume and which food is not.

Tips #2 : Select the substitution foods

The second tip is that by selecting the substitution foods. In case that the food you want to eat is one of the animal products, you must change the food with the substitution food which contains the same nutrition. For example, you want to consume the eggs. Unfortunately egg is one of the animal products. Therefore, in vegan diet recipe you must not eat the egg. Therefore, for your vegan diet recipe you must find the substitution food which contains the same nutrition as the egg. It is meant so that your body will not lack of any nutrition.

Tips #3 : Pay a close attention toward the thing you use in cooking your food.

The last tip for your vegan diet recipe is that you must also pay a close attention toward the thing you use in cooking your food. You must not use the oil made from animal in cooking the oil. Or the margarine, the margarine must not one of animal product as well. For your vegan diet recipe, you can change the usual oil you use with the oil made from the nut, for example. Even the smallest thing you put in your food must not also made from the animal, such the food additive. You must make sure that your food is free from the animal product in making your vegan diet recipe succeed. It is a piece of cake. Article Source: http://EzineArticles.com/4517311

6 easy & healthy non deep fried snacks | instant oil free snacks recipes...

The Benefits And Advantages Of Moving Towards A Vegan Diet

By Lexor Emman

Leading a healthy life is very important and that is the main objective of each and every one of us. There are many factors that go in making a person hale and healthy and food plays a very important role. We come from different types of societies and our cultures are different. In keeping with our cultures and traditions our food habits are also quite different and it varies from person to person, region to region and country to country. While there are many food habits, according to some people sticking on to a vegan raw diet is considered as a very important part of what is called a healthy food. As we have progressed economically and technologically our food habits have also changed significantly.

We have today split into nuclear families and the concept of joint family which was quite relevant in some Asian countries is no longer practical. Today we have families where both husbands and wives together have become bread winners and hence it has now become a regular habit to go in for readymade food or instant food as it is commonly known. These foods are generally are processed in nature and therefore have a number of preservatives that are used. Additionally there are rich in saturated fatty acids which lead to people putting on weight and developing cholesterol which start accumulating in the arteries. This causes a number of health problems like hypertension, heart attacks, strokes, renal failure, liver disorders and the like. Hence, many people have started understanding the importance of vegan raw diet and have started moving towards it.

Before we understand the features and benefits of these raw diets we should understand what exactly is a vegan raw diet? This is a diet that essentially consists of raw fruits and vegetables and various types of nuts, vegetables, grain products and fruits fall under this category. To put it simply, these food items are not cooked and are eaten raw. The first requirement for becoming a person who wants to survive on raw diet, you should refrain from eating any meat products, fish, dairy products, eggs and all types of fish. This sounds extremely interesting but in real life it could be a challenging change to your lifestyle. These foods are extremely rich in vitamins and minerals, but the question that comes in the minds of many people is whether they provide our body with the required amounts of proteins. Some vegetables are good rich in carbohydrates and hence this problem can also be solved. There is also no problem with proteins as all fruit and vegetables contain protein.

There are some inherent advantages with these types of vegan raw diet. First and foremost they provide the body with the right kind of minerals and vitamins which may get lost because of the process of cooking. Secondly, since most of the fruits come in a predigested stage it does not put unnecessary strain and stress on the digestive system. They are considered to be the ideal healthy food because of the fact that they are not very rich in saturated fatty acids and hence the risk of cholesterol building and fat accumulation is reduced to almost zero. These kinds of vegan raw diet habits help to keep our body and mind trim and alert and if we are able to follow it on a long term basis we could avoid all problems of obesity and lead a normal and disease free life.

However critics are of the view that vegan raw diet is difficult to sustain over long period of time because of the fact that they do not pamper the taste buds enough and the absence of oil as a cooking medium is something that may not interest many people. To provide the right kind of calcium and other minerals there are certain fruits and vegetables which have these vital nutrients in plenty. This calls for a bit of information gathering and could take some time and efforts. However, the fact of the matter remains that this is indeed a very healthy food habit and if one does a careful SWOT analysis they will surely find out that the benefits far outweigh the disadvantages. The only thing required to succeed in this vegan raw diet is a bit of determination and commitment during the initial stages. Once the body gets adjusted to the diet pattern, then it would be difficult for you to move out from this diet. Article Source: http://EzineArticles.com/6553509

How to Make a Green Smoothie — 5 Step Template (whole food vegan, oil-free)

Quarantine-FIT | keeping fit & healthy during lockdown.

Lean Vegan Muscle Day Of Eating | Quarantine Edition

Doctors Review 'The Game Changers' Documentary

Sweet Potato Flatbread (Roti) | Oil-free + Yeast-free + Vegan/Vegetarian...

Spaghetti With Vegan Eggplant Meatballs

By Colleen Boucher

This is embarrassing to admit as a twenty-five year old woman of Italian descent, but I have never seen The Godfather, until last night that is. For many years, it has been brought to my attention that this is one of my serious deficiencies as a human being. As time went on, I knew I would have to put on a real Godfather celebration to appease the classic film gods, and as an Italian, I know that celebration means food. So, in order to make amends, I made the most quintessential Italian-American dish I could think of: spaghetti and meatballs.

Traditional spaghetti and meatballs are made with three kinds of meat, beef, pork, and veal, and parmesan cheese. Obviously, this does not gel with the vegan diet. Faux meat products fall into two categories: "looks like," and "tastes like." Well, these meatballs hit the jackpot and accomplish both, all without sending me into my typical Italian food coma. This recipe is so good that it makes veganism an offer you can't refuse. To make it special, I also made my favorite tomato sauce, a recipe from the iconic Hamptons restaurant Nick and Toni's. This sauce requires a little advance preparation, but it has a velvety texture, and a depth of flavor that heightens everything it touches.

To round out the meal, I served a red wine procured on my recent trip to Sonoma. My best friend Nisha and I stopped at the Mayo Family Winery, drawn in by the sign for a wine and food pairing menu. Unfortunately, the kitchen had closed ten minutes prior. Chef Max Porter-Elliot could probably sense our desperation and was kind enough to bring us a plate of bread, which I fell on blissfully. As it was our last stop of the day, we lingered for almost two hours, chatting with Max and later his girlfriend, trading restaurant recommendations with the other couple at the bar. Opening the bottle of 2005 Meritage brought back the pleasure of my experience at Mayo and added another level of enjoyment to the meal.

So having had a fantastic experience with The Godfather, I'm contemplating whether I should watch the whole trilogy. Perhaps this post will become a three part homage to the films through food. Hopefully this will inspire you to have an Italian dinner and movie night of your own!

Tomato Sauce

This recipe was introduced to me on Ina Garten's show The Barefoot Contessa when she hosted the executive chef of Nick and Toni's on her show.

2 tablespoons olive oil
1 onion chopped
3 cloves garlic minced
1 teaspoon crushed red pepper flakes
1 ½ teaspoons fresh or dried oregano
1 cup vodka
2 28 ounce cans whole tomatoes
Salt and Pepper
2 tablespoons fresh oregano

Heat oven to 375º. Add olive oil to an oven proof pan and turn stove to medium. Add the onions and garlic and sauté for 5 to 10 minutes. Add red pepper flakes and 1 ½ teaspoons oregano and sauté for another minute. Add the vodka and cook until the liquid is reduced by half. Drain the tomatoes and add them to the pan, crushing them in your fingers. Add salt and pepper. Cover with a lid and cook in the oven for 1 ½ hours. Then remove from the oven and allow to cool for 15 minutes. Pour mixture in a blender and purée. Return to the pan, add the remaining fresh oregano and simmer briefly. Add your favorite pasta and enjoy!

Eggplant Meatballs

3 tablespoons olive oil
1 onion diced
1 medium eggplant unpeeled, diced in ¼ to ½ inch cubes
1 ½ cups walnuts, toasted and roughly chopped
1 teaspoon salt
Pepper
2 cups dried bread crumbs
½ cup firm tofu, puréed
3 cloves garlic minced
Zest of 1 lemon
¼ cup fresh parsley chopped
1 Tablespoon fresh oregano chopped
½ cup basil chopped

Preheat oven to 375º. Heat 2 tablespoons olive oil in a large skillet and sauté onion for five minutes. Add eggplant and salt and continue cooking for 10 to 15 minutes, or until the eggplant is tender. If eggplant sticks to the pan add more olive oil. Meanwhile, toast walnuts in the oven for 5 to 10 minutes and chop roughly. Add eggplant mixture and walnuts to a large bowl. Add a heaping cup of the mixture to the food processor and purée until smooth. Return the purée to the bowl and combine. Add 1 tablespoon olive oil, bread crumbs, tofu, garlic, lemon zest, parsley, oregano, and basil and mix well. Coat hands with a little olive oil and form mixture into balls roughly the size of a golf ball. Place on a greased cookie sheet, and spray lightly with a little oil. Place in the oven and bake for 25 to 30 minutes or until they develop a dark brown crust on the outside. Remove from the oven, cover with foil, and allow to steam for five minutes. Add to the top of your pasta and sauce. Article Source: http://EzineArticles.com/5273933

HOW TO COOK OIL-FREE VEGAN » Water Saute, Broth Saute, Oven Roast - ALL ...

Why Vegan Weight Loss Is The Way To Go - Vegan Weight Loss Advice

By Loren Antonios

There are so many diets out in the world today that it is easy to get frustrated and confused regarding which one is suitable for your needs. If it is sustainable and easy weight loss that you are after, and you don't want to eat low-calorie diet food that leaves you feeling deprived (and often tastes shocking!), then the vegan diet is perfect for you. Let's explore this diet to find out (1) why weight loss will occur, and (2) how you can speed-up your success on this diet.

Why Weight Loss Will Occur On The Vegan Diet:

Non-Addictive

Vegan foods do not have the "addictive" tendency like most foods today. Many people are hooked on fast food with its fatty meats and sugary, flavoured dairy products. Vegan foods are a lot more natural than the addictive man-made meals today, and consist primarily of vegetables, fruits, nuts, legumes and whole-grains. After a person eats a meal consisting of these foods, they feel satisfied and 'at peace' afterwards, rather than 'voracious' and 'wanting more.' Therefore, since vegan foods create a calm-eating effect, it is easy to lose weight on the vegan diet without going crazy!

Full Of Fiber

Many of the meals today are stripped of their fiber (and all other goodness). This is why so many people experience a "hunger feeling" only an hour or so after their meal. On the vegan diet however, nutrients are kept in their optimal quantities, including fibre. In fact, fruits, vegetables, nuts, seeds, legumes and whole-grains are all super high in fibre - so feeling hungry after a normal-sized vegan meal is unheard of! This is why the vegan diet is so great - you will be able to experience weight loss without having to go through the daily "hunger pains" that most folk experience on any other diet.

More Food. Less Calories!

Natural foods from mother-nature are low in calories, which means that you can enjoy your fruits and vegetables, legumes and whole-grains in larger portions if you desire. Of course, you need to be sensible when it comes to the quantity of oil which you use for cooking, since oil is fat, and fat is high in calories. But go ahead and feast on a huge platter of fresh fruits and vegetables. Your energy will sky-rocket and your waistline will still be happy!

How to Speed Up Your Weight Loss On the Vegan Diet

Some people unknowingly sabotage their weight loss on the vegan diet. Although most folk have no trouble at all shedding unwanted body fat on this diet - some folk do have trouble. The following pointers will help to ensure that your body's ability to lose weight on the vegan diet is at is optimal state!

(1) Measure out your olive oil when cooking and never pour it into your meal in a "free-spirited" manner!

(2) Eat no more than ½ an avocado per day

(3) Eat no more than 1 or 2 serves of nuts per day

(4) Steer away from vegan junk food. Instead, get into the habit of cooking your own vegan baking recipes. This way, you can ensure that your snacks are healthy and you can monitor the amount of fat that you put into your food. Eating too much vegan junk food is the most common reason why folk do not lose weight on the vegan diet. Whether it be chips, cookies, vegan bars, vegan chocolate bars, supermarket dips, crackers, soft drinks, and the like - you should only be eating these foods as a treat twice a week - maximum! You need to get into the habit of finding your own low-calorie vegan baking recipes and freezing them for a quick, healthy on-the-go snack.

(5) Try juicing or making your own smoothies for a healthy, nutritious and very-satisfying breakfast or snack.

(6) Walk everywhere and exercise as much as you can! You should try to get your body moving as much as you can - regardless of which diet you are on!

It is not difficult to lose weight on the vegan diet. So many folk you go on the vegan diet inadvertently lose weight - without planning or expecting to do so! So as long as you make obvious sensible decisions such as avoiding vegan junk food, and monitoring the amount of oil, nuts and avocado that you consume - weight loss will naturally occur. Certainly, weight loss on the vegan diet is the way to go! Article Source: http://EzineArticles.com/8177246

Creamy High Protein Vegan Pasta | Quick & Easy

Vegan Nachos and Home-Made Savoury Crackers

By Laurinda Erasmus

This much healthier version of a traditional Mexican dish is really authentic in taste. Make it for a light lunch or triple the recipe and serve it at a party. Home-made nachos are very quick and easy to make. They are accompanied by soy yoghurt (soured with lemon juice), home-made guacamole dip, a lentil and bean tomato mix scattered with grated fried tofu. Enjoy!

Ingredients
home-made Nachos savoury crackers* (see recipe below)
1 cup cooked Puy / brown lentils
1 cup cooked red kidney beans
4 tomatoes, chopped
4 tbsp tomato paste, thinned with 4 tbsp water
1 - 2 tsp chopped fresh red chilli (to taste)
2 tsp peanut oil
¾ cup grated firm tofu
4 ml turmeric
3 ml paprika
2 tsp fine savoury yeast flakes
avocado guacamole dip (home-made)
½ cup soy yoghurt / silken tofu mixed with 1 tsp lemon juice

Method

1. Place the lentils, kidney beans, chopped tomatoes, tomato paste mix and chilli in a saucepan and heat gently.
2. Heat the peanut oil in a small pan and fry the tofu on fairly high heat to remove most of the moisture.
3. Add the turmeric, paprika and savoury yeast to the tofu and stir for a minute. Remove from the heat.
4. To assemble the nachos dish: spoon the lentil-tomato mixture into the middle of a large serving platter. Push the savoury crackers into the mixture from the sides. Scatter the fried tofu on top.
5. Serve the avocado (guacamole) dip and soured soy yoghurt or silken tofu on the side, so everyone can help themselves.

Serves 4.

* Nachos savoury crackers

These crackers taste wonderfully authentic, yet are baked in the oven rather than fried. You can add all sorts of interesting herbs to the dough if you wish. Cooked couscous adds an interesting texture, although you can substitute cooked quinoa to make gluten-free crackers. Nut butters effectively bind all the ingredients together to make crispy, black pepper studded nachos.

Ingredients
4 tbsp dry couscous / quinoa for gluten-free
1 cup yellow corn meal
½ tsp herbal salt
2 tbsp cashew nut butter / smooth peanut butter
2 tsp cracked black pepper
½ cup brewed lukewarm camomile tea / lukewarm water
2 tsp savoury yeast powder
olive oil cooking spray

Method

1. Pre-heat the oven to 220°C (430°F). Place a baking (pizza) stone or heavy duty baking tray in the oven to heat up at the same time.
2. Pour boiling water over the couscous and leave for 5 minutes (or cook the quinoa). Drain and fluff with a fork. Make the camomile tea.
3. Place the corn meal and salt in a mixing bowl and combine. Rub in the nut butter until it resembles fine breadcrumbs. Stir the black pepper and cooked couscous or quinoa into the flour mixture.
4. Pour the tea (or water) over the flour mixture and stir until combined. Add the savoury yeast and stir to mix in.
5. Dust a sheet of non-stick baking parchment with corn meal. Tip the dough onto a lightly floured surface and knead for half a minute. It will be a stiff dough.
6. Roll the dough into a thick pipe, then transfer it to the parchment. Roll the dough with a rolling pin into a thin rectangular shape, flour the dough well so as not to stick. Take a knife and deeply score the dough into squares, then into triangles. Spray them with olive oil.
7. Working quickly, remove the baking stone or tray from the oven and slide the parchment onto it together with the scored dough. Bake on the middle shelf for 10 minutes.
8. Reduce the oven's temperature to 190°C (370°). Turn the crackers over and bake for a further 3 minutes. Make sure the crackers are dry and crispy.
9. Remove from the oven, break the crackers free from each other and cool thoroughly on wire racks. When the nachos are cold, store them in an airtight container (for up to a week).

Makes enough for 4 people. Article Source: http://EzineArticles.com/6442245

VEGAN LENTIL FLATBREAD » Gluten-Free, Oil Free, Super Simple to Make!

Vegan Aubergine and Leek Lasagne

By Heloise Wright

Time From Cupboard to Plate: Approximately one hour

Serves: Four Portions

Ingredients:

- Lasagna Sheets
- About eight Aubergine
- One large sized Leeks
- Three medium sized Red Pepper
- One large sized Olive Oil
- As required

Sauce:

- Plain Flour Two tablespoons
- Olive Oil Three tablespoons
- Mustard Powder One teaspoon (alternatively nutmeg can used) 
- Soya Milk 240ml (may need more to thin sauce)

Recipe:

Slice the red pepper and lightly roast in a little oil - remove when browning.

To make the "cheese" sauce, put three tablespoons of oil in a pan and heat over a low heat. When starts to bubble add flour and mustard (or nutmeg), mix well to form a paste like consistency. Add a little more oil if needed. Then add soya milk slowly a bit at a time, stirring constantly. Cook over a medium heat for about 5-7 minutes, stirring constantly until the sauce is smooth and creamy. If sauce becomes too thick add a little extra soya milk. It is better sauce is too thick than too thin as more soya milk can always be added when cool.

Thinly slice the leeks and lightly fry them in oil for about 5 minutes. Slice the aubergine. Then in an ovenproof dish layer the aubergine, leeks, a little sauce, the lasagne sheets and finally full layer of sauce. Repeat as desired for the dish but usually twice. Make sure the top sauce layer is nice and thick. For added crunch try a thin layer of golden breadcrumbs on top. Cook in the oven at 190ºC for about 30 minutes or until lasagne sheets are cooked.

Serving:

Serve with your favourite vegetables and some boiled potatoes. If you have left over fried leeks, try adding some mushrooms and garlic and lightly frying together to serve on the side. Article Source: http://EzineArticles.com/4105182

The Most Overlooked Cause Of Gas, Bloating & Digestive Issues Is....