Raw Vegan or Vegan ???

Raw Vegan: Eats anything that doesn’t come from an animal, or contain things that have come from an animal AND hasn’t been heated above 42 degrees Celsius.Practically this includes all plants (fruits, vegetables, nuts, grains, seeds and legumes) as they occur in nature, and any combination of them. They can be cut, diced, blended, frozen, juiced, dehydrated, fermented or combined in any way you can think of, so long as they aren’t heated above 42 degrees Celsius. Proponents of a raw food diet claim that there are many benefits to eating raw foods, including weight loss, more energy, clear skin, improved digestion and improved overall health. The raw diet has seen an increase in popularity in recent years with raw food restaurants open in most major cities

Vegan: Vegan is very similar to raw vegan, in that you still do not consume dairy and animal products.  Processed foods are a kept at a minimum or not at all for both. The one main difference with Vegan is basically the fact that you eat cooked food.

The lifestyle ethics are the same for both. Which means neither raw vegans or regular vegans wear or use anything that came from an animal (leather, wool, silk, down, suede) or was tested on animals (personal and household cleaning products, cosmetics and beauty products etc). It’s just what you put in your mouth that differs. So, a whole food plant-based diet also is focused on eating whole fruits and vegetables, consuming lots of whole grains for health reasons. The two of them also include minimally processed food like fermented foods such as miso, kimchi, and sauerkraut.

Vegan Spinach and Artichoke Dip

INGREDIENTS

  • 1¼ cups unsweetened, unflavored plant milk
  • 3 tablespoons all-purpose or oat flour
  • 1 cup of vegan mozzarella cheese
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 tablespoon fresh lemon juice
  • 2 cups finely chopped spinach (fresh, or frozen and thawed)
  • 1 (14-ounce) can artichoke hearts, drained and finely chopped (1½ cups)
  • Sea salt
  • Freshly ground black pepper

Directions:

  1. Combine the plant milk, flour, onion powder, garlic powder, and lemon juice in a saucepan. Bring to a boil, then simmer for 5 to 7 minutes, stirring frequently, until the sauce thickens to a spreadable consistency. Add in Mozzarella and continue to stir until it melts evenly.
  2. Add the spinach and artichoke hearts. Mix well, then season with salt and pepper to taste. Cook for 2 minutes more, until the spinach has wilted. Add 1 to 2 tablespoons of water if the sauce gets too thick.
  3. Let the dip cool completely.
  4. Serve the dip warm or cold with the baguette, tortilla chips, or pita chips.

 

 

Vegan Applesauce Muffins

Ingredients

  • 2 cups of flour
  • 2 teaspoons ground flax seed
  • 1 cup granulated sugar
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/3 cup unsweetened applesauce
  • 3/4 cup almond milk
  • 1/4 cup organic canola oil

Instructions

  1. Preheat the oven to 350 degrees. LIne a muffin tin with paper liners.
  2. In a large bowl, whisk the spelt flour, almond meal, sugar, ground flax seed, baking soda, salt, and cinnamon together.
  3. Add the applesauce, oil, and almond milk and stir until combined.
  4. Fill the muffin cups two thirds full.
  5. Bake at 350 degrees for 18-20 minutes. Makes 12 muffins.

VEGAN FOOD GROUPS

Vegetables Group

Do you have ANY idea just how good veggies are for you? They’re one of the most important foods you can eat. They are low-calorie and full of nutrients that your body needs daily.

Fortified Soymilk or Nut milk Group

This is the Vegan Calcium group. As long as you’re eating a well-balanced diet, it’s difficult to NOT get the calcium you need. There are many other foods that provide Calcium as well.

Beans, Bean Alternates, Nuts & Seeds Group

  Vegans get plenty of protein from other sources other than meat. Beans are just a common staple for Vegans to go to for protein. Many other foods have protein as well.

 

Whole Grains, Breads, Rice, Pasta, Cereals Group

You’ll find many good whole grains to consume. Just remember to find out hoow many servings of whole grains you should eat on a daily basis, a list of grains for you to discover, and how to select, clean, soak, cook and flavor your grains to perfection.

 

Fruit Group

Learn which fruits MUST BE organic and which can be conventional. Also learn how to select and clean your fruit, fruit “Flavor Matches”, and nutritional information too.

 

Omegas, B12 and D Group

There are some very important nutrients we need to be sure to supplement with and you can learn about these in my such as omega 3’s and B12. We need to make sure we don’t leave out any important vitamins and nutrients when becoming Vegan.

 

Water!

Glass of waterLast but certainly not least is WATER!

Vegan Almost Chicken Nuggets

Ingredients

  • 3/4 cup oat oats
  • 2 can chickpeas/garbanzo beans
  • 1 cup bread crumbs or panko crumbs
  • Onion powder
  • Garlic powder
  • Sea Salt
  • Black Pepper
  • Almond milk (to dip)

Directions:

1 Place chickpeas and oats in blender with a little water from the can and pulse

2 Remove from the blender and add seasonings

3 Mix and form balls or nuggets.

4 Dip nuggets into bread crumbs, then milk, then back into bread crumbs.

5 Continue until all nuggets are breaded.

6 Place nuggets in a heated skillet with 1/2 cup of vegetable oil

7 Cook until crispy on one side and then flip to make crispy on the other side.

8 Serve with ketchup or any type of sauce and a salad on the side.

9 Enjoy

 

 

Popular Vegan Substitutes

Dairy

Alternative milks: Almond, soy, rice or hemp milk.

Buttery spread: Look for non-hydrogenated versions, like Earth Balance.

Dairy-free cheese: Daiya melts

Cream cheese: Tofutti cream cheese.

Sour cream: Tofutti.

Soy yogurt: Good for probiotics.

Protein

Tofurkey: If you can’t live without a “roast.”

Field Roast products: Grain-based faux meat products, not too processed and unusually tasty.

Tofu: Silken for smoothies and puddings; medium or firm for cooking.

Tempeh: Soybean-based meat substitute.

Seitan: Meat substitute made from wheat gluten; great texture, great protein.

Frozen vegetable burgers: Making your own is better, but these are convenient in a pinch.

Edamame: Fresh (frozen) soy beans are a great high-protein snack or side.

Beans: Dried and home-cooked are cheap and the healthiest

Condiments

Mayonnaise: Vegenaise tastes most like traditional mayo, Spectrum is a bit sweeter.

Bragg Liquid Aminos: Liquid protein concentrate, delicious soy-sauce taste.

Sriracha: Or other favorite hot sauces.

Harissa: Tunisian hot pepper paste makes anything taste good.

Tahini: Sesame paste can be used as a condiment or in preparing Middle Eastern recipes.

Kimchi: Great source of probiotics if you don’t like soy yogurt.

Sauerkraut: A surprising source of health benefits.

Source: https://www.mnn.com/food/healthy-eating/stories/vegan-grocery-list-top-50-staples-for-a-meat-free-diet

TOO MUCH EXERCISE??

Yes, You can over exercise. Exercise can actually become an addiction, especially when we don’t listen to our bodies telling us it’s just too much. What’s strange is once exercise is in your blood, in your regular routine, you simply feel ‘off’ when you skip it. I know how moody and irritable I become when I don’t get my daily sweat session, and that’s a good thing if it gives you motivation to keep up with a consistent and balanced routine. The problem occurs when you lose the ‘balance’ part of the equation and your workouts start consuming too much of your time, interfering with your daily life, and/or your body is not adequately recovering, and you simply don’t know how to take a break.

Here are signs you maybe over-extending your self when exercising.

Your Workout Leaves you Exhausted vs. Energized
If you finish your workout feeling like you need a nap, rather than revitalized and ready to conquer the next thing, you are likely pushing it too hard and need to assess and scale back those workouts.

You Are Irritable and Moody
If little things are setting you off, and you can’t figure out why your fuse is short or your moods are so funky, this could be a sign that your body is worn down and fatigued bodies/minds have trouble getting through even the smaller things.

You’re Sleeping Too Much or Can’t Sleep!
Are you restless and unable to sleep through the night no matter how tired you feel? Or, does it not matter how much sleep you get — you still feel tired? Both of these can be caused by over-training. When you exercise too much, your body can interpret it as a stressor, sending out stress hormones like cortisol that makes sleeping difficult.

You Get Sick Frequently or Can’t Seem To Recover
When you over-exercise you break your body and immune system down, so you are more susceptible to getting sick, or it takes you longer to recover.

Sore for Days at a Time
Rather than bouncing back from a tough workout, your body is constantly aching or sore — warning, you need to step back and allow it to repair itself.

You Feel Unmotivated and/or ‘Blue’
Workouts now seem like an obstacle you ‘have to do’ — you are unmotivated, unexcited and it’s starting to affect other areas of your life.

Sometimes you just need to cut back on days or time that you workout.

Plant Based Vs. Vegan

 

Vegans abstain from eating any animal products. According to The Vegan Society, “Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose. Which means that many vegans also don’t purchase leather goods. But it doesn’t necessarily mean they’re eating lots of whole foods plant-based meals. Vegans could get through life eating processed foods and skimping on their veggies just like anyone else. Think potato chips, (vegan-friendly) gummy candy, and even cookies. They are not good for you, but yet they are Vegan.

A whole foods plant-based diet, on the other hand, emphasizes eating whole fruits and vegetables, consuming lots of whole grains, and staying away from (or at least minimizing) the intake of animal products and processed foods for health reasons. That means that even vegan desserts made with refined sugar or bleached flour are out. It does not restrict their purchase of leather goods.