This is the vegan version of my Mother-in-Law’s ultra tasty potato salad! Enjoy!!
Connie’s Famous Potato Salad
Equipment
- 1 Pot
- 1 Colander
- 1 Cutting Board
- 1 Knife
- 1 Garlic Press
- Measuring Spoons
- Measuring Cups
- 1 Large Mixing Bowl
- 1 Mixing Spoon
Ingredients
- 12-15 Small Potatoes These are approximately kiwi sized. You can use any size, but try to guess how many you need for approximately this many small potatoes.
- ½ cup Vegan Mayo
- 3 Zesty Dill Pickles, diced small If you prefer sweet pickles you can substitute them.
- 4 Medium Garlic Cloves, pressed
- 2 Tbsp Pickle Juice
- 1 Tbsp Prepared Mustard
- 1 tsp Celery Seed
- 1 tsp Black Salt (Kala Namak) Feel free to add more or less depending on how you like the taste of this salt.
- 1 tsp Black Pepper
Instructions
- Fill your pot half way full of cool water.
- Wash and cut potatoes in half. You can peel your potatoes if you prefer. If you are using larger potatoes, dice all the potatoes into similar sized larger chunks.
- Add the potatoes to the water and heat over high heat until the water starts to boil. (You can add 1-2 tsp of salt to your water for extra flavor.) Once the water is boiling, reduce heat to medium and cook the potatoes for 10-20 min. Test the potatoes after 10 min. You want them firm, but not raw. You should be able to just stab them with a fork, but they should be firmer than you would normal cook potatoes for mashed potatoes. If in doubt, remove a chunk, cool it under cold water briefly and try to slice it into bite-sized chunks. It should slice easily, the potato should not taste raw, and it should not turn into mashed potato. If it tastes raw, cook the potatoes few minutes more. If you get mashed potato, you should probably start over.
- While the potatoes are cooking, dice the pickles into smallish chunks.
- Once the potatoes are cooked, rinse them under cool water until cool enough to handle. You are trying to stop them from cooking by cooling them so you get less mashed potato.
- Once the potatoes are cooled, slice each chunk into bite-sized pieces. The size of these chunks is a personal preference. Just think normal potato salad size. If you get a few mushy chunks you can either add them or throw them away. A little mush adds to the creaminess of the salad.
- Place the potato chunks into the mixing bowl. Add all the remaining ingredients to the bowl. Slowly mix the salad by folding the mixture over itself. You want to be careful so you don't make too much mashed potato!
- Chill the potato salad in the refridgerator for 2 or more hours before serving. You really want to give this salad a chance for the flavors to develop. Overnight chilling is probably the best! Taste prior to serving and add extra salt, pepper, pickle juice or black salt to taste. Enjoy!
Caesar Salad
Caesar Salad for vegans!?! Yup, she did it! This salad requires a bit of prep time but I promise this salad will be as satisfying as the original, as well as a decadent side dish or main course that will impress!
Caesar Salad
Equipment
- Cutting Board
- Knife
- Large Bowl
- Salad Spoons
Ingredients
- 8 cups Chopped Lettuce (Use your preference. Iceberg, Romain, or any combination of greens will work)
- 1 Bag Vegan Crutons (Can make your own if you can't find any)
- ¼-½ Cup Vegan Bacon Bits
- 1-2 Avocados, Diced
- ½-1 Cup Vegan Parmesan Cheese (recipe below)
- 1 Batch Tofu Eggs (recipe below)
- 1 Batch Caesar Dressing (recipe below)
Extras
- 2-3 Medium Tomatoes, Diced
- ½ Bag Butler Soy Curls (Rehydrated with Better Than Bullion No Chicken Broth)
Instructions
- Begin by making your Caesar Dressing. This will taste the best if you allow it to sit in the refrigerator for at least one hour before serving.
- Cook your Tofu Eggs using the recipe below.
- While your eggs are cooking, chop or rip your lettuce into bite-sized pieces.
- (If using) Rehydrate your soy curls following packaged directions using 2 cups hot water mixed with 1 TBSP bullion. Once hydrated, fry your soy curls in 1-2 TBSP olive oil and season generously with salt, pepper, onion powder, and garlic powder.
- Dice your avocado and tomatoes
- To serve you can either assemble the salad in layers or serve buffet style. To assemble layer in the following order:Toss lettuce in salad dressing (Bottom), then layer Soy Curls (if using), Tofu Eggs, Tomatoes, Avocado, Croutons, and Bacon Bits and Parmesan sprinkles on top.To serve Buffet Style (my family's preference) place all ingredients in separate serving bowls. Allow each person to construct his/her salad according to preference. You can pre toss the lettuce in the salad dressing, or allow each person to add their own.
Low Fat, Vegan Caesar Dressing
Equipment
- Small Bowl
- Measuring Spoons
- Garlic Press
- Whisk
- Small Food Processor
- Spatula
- Small Container with Removable Lid
Ingredients
- ½ cup Vegan Mayo
- 1 Tbsp Rice Milk (only substitution is Almond Milk, but Rice is better)
- 1 Tbsp Vegan Worcestershire Sauce
- 2 Garlic Cloves, pressed
- 2 Tbsp Lemon Juice
- 2 Tbsp Vegan Parmesan (recipe below)
- 1 Tbsp Olive Oil
- ¼-½ tsp Black Salt (Kala Namak) (add more for an eggier taste)
- ½-1 tsp Black Pepper (this is to taste)
Vegan Parmesan
- ¾ cup Cashews
- ¼ cup Hemp Hearts
- 1 tsp Salt
- ½ tsp Garlic Powder
- 2 Tbsp Nutritional Yeast
- 1½ Tbsp Lemon Juice
Instructions
Caesar Dressing
- Add all ingredients into a small bowl and whisk until smooth and all ingredients are well blended. Chill for at least one hour before using for the best flavor. If you would like a thinner dressing, add rice milk to thin one TBSP at a time. If you would like to tone down the flavor, add additional mayo. If you would like an "eggier" flavor, add additional Black Salt.
Vegan Parmesan
- Add all ingredients, except the lemon juice, to a small food processor or blender. Pulse the food processor until there are no noticeable chunks of cashews. The mixture should look granular, similar to parmesan. You may need to use a spatula to scrape the sides loose so that the cashews are more evenly chopped. If you have the occasional chunk of cashew that is a little large, that's ok. You want to stop pulsing before the mixture turns sticky. If it looks sticky instead of dry, stop immediately!
- Add lemon juice by sprinkling it over the top of the parmesan mixture. You can either pulse your food processor a few more times to mix in the lemon juice or mix the lemon juice into the mixture in a small bowl. Either way you will want to remove your parmesan from the food processor, scrape it into a container (that has a lid), and give it a good mix to ensure that the lemon juice is evenly distributed. You can use your parmesan right away, or save it for later. It should keep in a sealed container, in the refrigerator for at least a week.
Vegan Parmesan Cheese
Equipment
- Small Food Processor or Blender
- Spatula
- Measuring Cups
- Measuring Spoons
- Small Container with Removable Lid
Ingredients
- ¾ Cup Cashews
- ¼ Cup Hemp Hearts
- 2 TBSP Nutritional Yeast
- 1 tsp Salt
- ½ tsp Garlic Powder
- 1½ TBSP Lemon Juice
Instructions
- Add all ingredients, except the lemon juice, to a small food processor or blender. Pulse the food processor until there are no noticeable chunks of cashews. The mixture should look granular, similar to parmesan. You may need to use a spatula to scrape the sides loose so that the cashews are more evenly chopped. If you have the occasional chunk of cashew that is a little large, that's ok. You want to stop pulsing before the mixture turns sticky. If it looks sticky instead of dry, stop immediately!
- Add lemon juice by sprinkling it over the top of the parmesan mixture. You can either pulse your food processor a few more times to mix in the lemon juice or mix the lemon juice into the mixture in a small bowl. Either way you will want to remove your parmesan from the food processor, scrape it into a container (that has a lid), and give it a good mix to ensure that the lemon juice is evenly distributed. You can use your parmesan right away, or save it for later. It should keep in a sealed container, in the refrigerator for at least a week.
Scrambled Eggless Eggs
Equipment
- Large Fry Pan
- Wooden Spoon or Spatula (for Cooking)
- Small Hand Towel or Paper Towels
- Measuring Spoons
Ingredients
- 1 14-16oz Extra Firm or Super Firm Tofu (the firmer, the better!)
- 1-2 TBSP Olive Oil or Vegan Butter (for frying)
- ½ tsp Salt
- 1½ tsp Onion Powder
- 1½ tsp Garlic Powder
- ½ tsp Turmeric
- ½-1 tsp Black Salt (Kala Namak)
- 1 TBSP Lemon Juice (you want exactly this amount, no more or less!)
Instructions
- Dry you tofu using a hand towel or paper towels. If you would like you can even press your tofu for 10-15 minutes, but this is not necessary. The drier the tofu is, the faster it will cook.
- Heat your fry pan over medium heat and add your oil or butter. Don't skimp on your fat. Just like with regular eggs, the fat improves the flavor and since tofu has no fat, it needs that boost!
- Crumble your tofu into your hot oil. Be careful. The water in the tofu will spit if your oil is nice and hot. You do not need to be overly concerned on your crumble size. As the tofu cooks, brake it into smaller and smaller pieces using a spatula or wooden spoon. I feel that the flavor is better with pea sized pieces of tofu. Feel free to experiment and decide with you prefer. Stir you tofu often. You want to cook the tofu crumbles until the tofu starts to lightly brown and get slightly crispy on the outside. It should be nice and dry. The drier, the better! This may take 10-15 minutes so be patient.
- Once the tofu is crispy, add all seasonings but the lemon juice. Stir the mixture,½ trying to evenly distribute the seasonings. Now add the lemon juice by sprinkling it over the tofu. Mix well. Continue to cook your tofu eggs for another 3-5 minutes, stirring often. This will allow the flavors to combine. Taste your eggs. If you want a stronger "eggy" flavor, add more Black Salt.
Notes
Macaroni Salad
This delicious Macaroni Salad has been a crowd favorite for multiple family get-togethers. This salad uses basic ingredient, but it comes together beautifully into a crowd pleasing basic cold pasta salad. I hope that it will be as big a hit with your family as it has been with mine!
Macaroni Salad
Equipment
- Cutting Board
- Sharp Knife
- Medium to Large Pot
- Colander
- Small Bowl
- Large Bowl
Ingredients
- 16 oz Macaroni, Cellentani, or Pasta of your Choice
- salt
- 1 cup Pickles, Diced Use whatever pickle you prefer to eat. I use Vlasic Zesty Dills.
- 1 Red Bell Pepper, Diced
- 1 cup Celery, Diced
- ½ cup Red Onion, Diced very small
- 1 cup Peas, thawed in warm water
- 1 recipe Macaroni Dressing
Macaroni Dressing
- 12 oz Silken Soft Tofu, drained Do not use anything other than Silken
- ¼-⅓ cup Vegan Mayonnaise
- 1½ Tbsp White Wine Vinegar
- 1 Tbsp Lemon Juice
- 1 Tbsp Dijon Mustard
- 1 Tbsp White Sugar (+ 1 tsp)
- 1 tsp Celery Salt
- 1 tsp Ground Black Pepper
Instructions
- Fill your pot with water and add a tsp of salt. Bring to a boil. Add pasta and cook according to the instructions for al dente. Unless you like really soft pasta you want your noodles to be firm (not crunchy) so that as they chill they will not become too soft.
- Once cooked, drain and rinse your pasta until it is cool. Add the noodles to a large mixing bowl.
- While the pasta is cooking you can being to dice your vegetables. I recommend dicing everything but the onions into smallish, bite sized pieces. Unless you really like the strong taste of onion, you will want to almost mince your onions so that you don't get large chunks in each bite. Once diced, add the pickles, red pepper, celery, and onion to the large mixing bowl.
- Thaw your peas by filling a small bowl with hot water and adding the peas. When you are done cutting up the other vegetables, drain the peas and add them to the large mixing bowl.
- Add Dressing to your large mixing bowl (if you have not already done it) and stir all the ingredients together. You want everything coated in the dressing.
- Refrigerate your salad for at least one hour. I would recommend making this in the morning and chilling it until you are ready to eat it. Unless you like soft pasta, this salad is better eaten the day you make it. It will keep for up to a week in the refrigerator, and the leftovers are still tasty!
Macaroni Dressing
- Add all ingredients to a medium bowl and blend until smooth with a hand mixer. You can do this in your large mixing bowl before adding the other ingredients or in a separate bowl and add the dressing last. You could also use a food processor or blender but they are not necessary. You just want all of the ingredients thoroughly combined.
Notes
Scrambled Eggless Eggs
For many folks, eggs are a breakfast staple. They’re also essential to recipes such fried rice. Now you can make your own eggless eggs! Made with tofu and seasoned to perfection, you’ll be surprised how tasty eggless eggs can be!
Scrambled Eggless Eggs
Equipment
- Large Fry Pan
- Wooden Spoon or Spatula (for Cooking)
- Small Hand Towel or Paper Towels
- Measuring Spoons
Ingredients
- 1 14-16oz Extra Firm or Super Firm Tofu (the firmer, the better!)
- 1-2 TBSP Olive Oil or Vegan Butter (for frying)
- ½ tsp Salt
- 1½ tsp Onion Powder
- 1½ tsp Garlic Powder
- ½ tsp Turmeric
- ½-1 tsp Black Salt (Kala Namak)
- 1 TBSP Lemon Juice (you want exactly this amount, no more or less!)
Instructions
- Dry you tofu using a hand towel or paper towels. If you would like you can even press your tofu for 10-15 minutes, but this is not necessary. The drier the tofu is, the faster it will cook.
- Heat your fry pan over medium heat and add your oil or butter. Don't skimp on your fat. Just like with regular eggs, the fat improves the flavor and since tofu has no fat, it needs that boost!
- Crumble your tofu into your hot oil. Be careful. The water in the tofu will spit if your oil is nice and hot. You do not need to be overly concerned on your crumble size. As the tofu cooks, brake it into smaller and smaller pieces using a spatula or wooden spoon. I feel that the flavor is better with pea sized pieces of tofu. Feel free to experiment and decide with you prefer. Stir you tofu often. You want to cook the tofu crumbles until the tofu starts to lightly brown and get slightly crispy on the outside. It should be nice and dry. The drier, the better! This may take 10-15 minutes so be patient.
- Once the tofu is crispy, add all seasonings but the lemon juice. Stir the mixture,½ trying to evenly distribute the seasonings. Now add the lemon juice by sprinkling it over the tofu. Mix well. Continue to cook your tofu eggs for another 3-5 minutes, stirring often. This will allow the flavors to combine. Taste your eggs. If you want a stronger "eggy" flavor, add more Black Salt.
Notes
Protein Cookies
These protein cookie bars are delicious, filling, and can be eaten as a quick, on the go breakfast or as a satisfyingly healthy snack. Each cookie will provide your hungry body with eight grams of protein and is only 230 calories! Try them. You won’t regret it!
Protein Cookies
Equipment
- Medium Mixing Bowl
- Small Bowls
- Mixing Spoon
- Measuring Spoons
- Measuring Cups
- 13 X 9 Casserole Dish
- Parchment Paper
Ingredients
- 1 cup Coconut Flour
- ¼ cup Wheat Germ
- ¼ cup Hemp Seeds (hearts)
- 1½ tsp Sea Salt
- 2 tsp Baking Powder
- 1½ tsp Cinnamon
- ¼ tsp Allspice
- 2 shakes Ginger (optional)
- 1 Scoop Vegan Protein Powder (optional but excellent source of protein)
- ¼ cup Flax Seed
- 1 cup Soy Milk (divided)
- ¼ cup Coconut Oil or Vegan Butter (I use Earth Balance)
- ½ cup Apple Sauce (plain or flavored, I use plain)
- ½ cup Peanut Butter or Nut Butter (I use peanut butter, but use your favorite!)
- ¼ cup Agave
- ¼ cup Maple Syrup
- 2 tsp Real Vanilla Extract (use the best stuff you have!)
- 2 cup Old Fashion Oats
- ¼ cup Sunflower Seeds
- ¼ cup Pumpkin Seeds
- ¼ cup Raisins or Dried Currents
- ½ cup Craisins
Instructions
- Set your oven for 350°F. If your oven heats quickly you can delay this step. Position your oven rack in the center of your oven.
- Begin by heating ½ cup of Soy Milk for 30 seconds in your microwave. You want the liquid to be hot to the touch but not boiling. Mix in the ¼ cup Flax Seed until the flax is completely wet. Let this mixture sit for now.
- Add the ¼ cup Butter or Oil to a small bowl and melt in the microwave. This should only take about 30 seconds. We will use this in a bit.
- Combine the Coconut Flour, Salt, Baking Powder, Cinnamon, Allspice, Ginger, Protein Powder, Hemp Seeds, and Wheat Germ in a medium mixing bowl. Mix well.
- Give your Flax Seed and Soy Milk mixture a quick mix. It should be kind of slimy. Add the Butter, Flax Seed mixture, Apple Sauce, and additional ½ cup Soy Milk to the dry ingredients. Mix until combined. (If you can't find your melted butter, it's probably still in the microwave!)
- Add the Peanut Butter, Agave, Maple Syrup, and Vanilla to the bowl. Mix well.
- Add the Old Fashion Oats to the bowl. Mix until the oats seem evenly distributed. This will be a little difficult. Just do your best!
- Mix in the Sunflower Seeds, Pumpkin Seeds, Raisins, and Craisins. Mix until everything is evenly distributed or until you are happy with the distribution of add ins.
- Line your 13" x 9" casserole dish with parchment paper. I leave extra draping over the sides. It will make it much easier to remove your cookies later if you have paper to hold on to.
- When your oven has reached 350°F place your cookie pan in your oven and bake for 25-30 minutes. They should start to look brown around the edges when done. My family prefers a softer textured cookie. If you would like your cookies to be drier, increase your cook time by 5 minutes.
- When your cookies are done, remove them from the oven and let them cool in the pan for 10-15 minutes before you try to remove them. The warmer they are, the more likely they are to crack or brake. I feel these cookies turn out the best if you finish cooling them in the freezer. To do this, simple grab hold the parchment paper you left hanging over the sides and lift your cookies out of the pan and place them straight into the freezer (they should still be on the parchment paper). Remove them from the freezer after about 30 minutes. Your cookies should feel cold to the touch, but should not be frozen! When your cookies have completely cooled, cut them into 18 individual bars using a big knife. If you accidentally forget them in the freezer and freeze them solid (yes, I've done this!) just let them soften before cutting.
- Enjoy!
Muesli
For anyone in that wants a fast, tasty cereal that is good for you and your body, I recommend trying this recipe! The beauty of this type of recipe is that it is totally customizable. If you’re allergic to nuts, stick with the seeds in this recipe. If you really like nuts, try adding any variety you like. I recommend making additions a 1/2 cup at a time. You can cook this cereal in a bowl for a minute or two in the microwave or eat it cold. My family prefers to eat it with Soymilk because of its high protein count, however, any plant-based milk with be fine. We have found that rice milk tastes the most like cow’s milk with this cereal. We also add fresh berries, bananas, etc. Let your mind go wild with the possibilities!
Muesli
Equipment
- Large Mixing Bowl
- Measuring Cups
- Fry Pan or Baking Sheet
- Mixing Spoon
Ingredients
- 9 cups Old Fashioned or Quick Cooking Oats (Choose your oatmeal based on the texture you want)
- 1 cup Wheat Germ
- 1 cup Wheat Bran
- 1 cup Oat Bran
- 1 cup Dark Brown Sugar (Measure by packing the sugar into the cup. You can substitute with light brown if you prefer.)
- 2 cups Raisins (You can use a combination of raisins and Craisins to taste)
- ½ cup Sunflower Seeds
- ½ cup Pumpkin pepitas
- 2 tbsp Cinnamon (optional, but really good)
Instructions
- Begin by heating a medium fry pan over medium-low heat. Add the wheat germ to the pan in an even layer. Toast the wheat germ by stirring the flakes slowly, and constantly to prevent scorching. The flakes should start to turn a medium golden brown color. Lower the heat if necessary. Alternately, you can toast your wheat germ in the oven. To do this, heat the oven to 375°F. While the oven is heating, cover a baking sheet with foil and spread the wheat germ in a thin, even layer over the pan. When the oven is warm, add the wheat germ to the oven and roast, stirring every five minutes until the wheat germ is a medium golden brown color. For either method, watch carefully because your flakes can easily start to scorch. If you notice little black flecks in your mixture, remove from heat immediately! Allow to cool to room temperature.
- In a large mixing bowl, add the oats, wheat germ, wheat bran, oat bran, raisins, brown sugar, nuts and cinnamon. Make sure to break up the brown sugar and raisins so they are evenly dispersed. Using a large spoon, stir the ingredients until they are evenly mixed.
- This recipe makes enough cereal to last about a week for a few people eating every day. If you will not use this cereal within a week or two, store excess in a Ziploc bag or sealed container in the refrigerator to maintain freshness.
Notes
Protein Guide
If you’re worried that vegans don’t get enough protein in their diet, you’re in the right place! One of the biggest worries that newbies have about eating vegan is about the amount of protein in this diet. I can assure you, you will eat enough! My husband and I both exercise daily and have more, not less, energy than we had eating meat. The following is a breakdown of many of the source of protein in a vegan diet and their benefits.
Beans
There are many varieties of beans. Chickpeas (or Garbanzo Beans), Black Beans and Kidney Beans are some of the most common. Flavors differ quite a bit from bean to bean. In most recipes you can substitute a bean you dislike for one you do. A 1/2 cup of most beans will usual be about 100-120 Calories and contain 6-8 grams of protein. They are also a great source of fiber, iron, and potassium.
Chia Seeds
Chia seeds are a protein packed addition to smoothies and desserts. When hydrated they swell to provide an interesting texture. Two tablespoons of chia seeds are 130 Calories and give you 6 grams of protein. They are high in fiber and are a good source of calcium and iron.
Edamame
Edamame look a lot like peas in a pod. They are immature soybeans. They have a much firmer texture than peas and taste great steamed and salted. A 1/2 cup of shelled edamame are 135 Calories and give you 12 grams of protein. They also provide you with iron and vitamin C.
Green Peas
Ah, the good old pea. Who knew it was a good source of protein. One cup of peas is only around 100 Calories and will give you 9 grams of protein. It is also a good source of many vitamins and minerals.
Hemp Seed
I know, hemp, right? How granola can you be. It does have a “healthfoodie” taste, but is a great source of protein. I find it a great addition to baked goods. A 1/4 cup is 170 Calories and contains 9 grams of protein. It is also a good source of potassium and iron.
Kamut
Kamut is an ancient grain, higher in protein than wheat. It is much chewier than rice when cooked, but provides many nutrients. A 1/2 cup of Kamut is around 110 Calories with about 5 grams of protein. It is very high in fiber as well as Manganese and Selenium. It is also a good source of iron and many other nutrients.
Lentils
Lentils are more than they seem. If you have tried lentils in the past and disliked them, give them another try. They have a strong taste that complements dishes with strong onion and garlic flavors. Lentils will give you about 12 grams of protein for every 1/2 cup (cooked). They are also a great source of fiber, iron, and folate.
Nutritional Yeast
This product is used to give a slightly “cheesy” flavor to vegan food. This food is really more of a seasoning/flavor enhancer. Nutritional yeast is NOT used to make bread. This yeast is no longer active. Nutritional yeast provides all nine amino acids and is a great source of protein, containing 5 grams in every tablespoon. It is usually fortified to provide B Vitamins such as Thiamin, Riboflavin, Niacin, B6, Folate, and B12.
Nuts and Seeds
There are many different types of nuts and seeds to choose and all are high in many different nutrients. Incorporating nuts and seeds into your diet will not only provide protein but they are a great source of good fats. Most will be higher calorie foods though on average they provide 5-7 grams per ounce with pumpkin seeds topping out at 9 grams.
Oats
Oats, commonly thought of as oatmeal, are an excellent source of protein for breakfast, lunch or dinner. Oats are versatile, and can be used in a variety of ways. They are know to be heart healthy and overall great for your body. A 1/2 cup of uncooked oats is 150 Calories and provides 5 grams of protein. Steel cut oats are even higher in protein, though are much chewier.
Quinoa
Quinoa is another ancient grain high in protein and complex carbohydrates. It is a very small grain with a strong flavor that mixes well with other savory foods. In a 1/2 cup of cooked quinoa there are 4 grams of protein and 5 grams of fiber and is a good source of iron and potassium.
Seitan/Vital Wheat Gluten
This vegan meat product can provide interesting texture and is packed with protein. For those of you with a gluten intolerance, seitan should be avoided as its source of protein is wheat gluten. The vital wheat gluten used to make seitan provides 23 grams of protein for every 120 Calories. It is also low in fat and provides a source of selenium and iron. The ingredients used to make seitan will change the overall protein, carb, fat ratios, but in general, seitan is considered one of the highest protein foods for vegans. This food sounds a little scary due to all the buzz about gluten, but I have not found it to cause any dietary issues for my family. If you’re unsure if vital wheat gluten is safe for you, I recommend trying one meal with a small amount used and see how your body reacts.
Soy Milk
Soy milk is the only milk alternative to provide a significant protein source. It is made from soybeans that have been soaked, ground and filtered. It can be unflavored or flavored. A 1/2 cup of milk is only 55 Calories and provides 4 grams of protein. Fortified milks, such as SILK, are great sources of Vitamins A, B12, D, Calcium, Riboflavin, Folate, Phosphorus, and Magnesium.
Spirulina
This is an algae used to flavor food. One tablespoon is only 20 Calories and provides 4 grams of protein and in a good source of copper, iron, thiamine, and riboflavin.
Tofu
For some, tofu might be one of the most controversial foods that vegans eat. Stories of men growing boobs and the like have given this protein rich food a bad wrap. Tofu is made from the bean curd of soybeans. For every 100 Calories you eat, it gives you 16 grams of protein, as well as manganese, calcium and iron. This will vary depending on the type of tofu. A good rule of thumb is, the firmer the tofu, the more protein and nutrients it will have. I recommend using extra firm for most recipes.
Tempeh
Tempeh is a made of fermented soybeans that have been pressed. When crumbled it has the appearance of lentils. Because it has been fermented, tempeh is a source for probiotic bacteria. This food adds different tastes and textures to your diet. A 3 gram portion is only 162 Calories and provides 15 grams of protein. It is also an excellent source of Manganese, Magnesium, Phosphorus, Riboflavin, and Iron.
How to switch to clean eating…
So you think you want to clean up your diet but you’re not sure how to start, right? Been there, done that! The first question you should ask yourself is, “How fast do you want to change your diet?” If the answer is yesterday, then you have a month or more of hard core bloating in your future. If you choose to abuse your body I promise you will survive (I did!) and you will be a full fledged veganasaurus that much sooner.
However, for most people, I would recommend a gradual approach to this stage in your development. Vegan gas can be very obnoxious, smelly, and occasionally uncomfortable. It’s not for everyone. When you’re switching over to a plant based diet, this gas can be out of this world. The main cause is all of the fiber in your new diet. If you’re a person who is already incorporating a large amount of soluble and insoluble fiber into your current diet, the switch to a vegan lifestyle will be much easier and less noisy. However, if you’re like I was and are currently eating a low carb, high protein diet your body is in for a major shock! Slowly adding complex and starchy carbohydrates, in the form of potatoes, beans, legumes, and tofu will make the process more bearable.
As you begin, I would choose only a few meals that are strictly vegan for the first week. This will help with the stress of finding and trying new ingredients, as well as give your body the ability to slowly adjust to new types of foods. After a week or two of this, you can start eating one meal a day of vegan food. I would recommend breakfast. This should be the easiest meal to consistently eat, and there a lots of tasty options. I recommend trying my homemade Muesli breakfast cereal. You could also make a batch of my Protein Cookies. Either option is packed with protein, fiber, and taste and will make breakfast nearly instant.
As you progress, in confidence and experience you’ll notice that your body reacts to certain foods more often. I would recommend waiting to add any foods that you find cause major bloating and discomfort until after the first month. I have found that my body reacts differently to foods now than it did in the beginning.
For those of you who like to learn from other’s mistakes, I’d like to tell you about two of the major issue I had. As we started eating vegan foods, I was excited by all of the recipes for asian food that used cauliflower instead of greasy, breaded meat. Now don’t get me wrong, I LOVE greasy, breaded asian food dripping in scrumptious sauces! Orange Chicken, Mongolian Beef, General Taos, the list of tastiness goes on and on…BUT, I have always tried to avoid eating these types of foods because they are not very good for you. SO, my brain decided that if the meat is replaced with cauliflower and you aren’t frying the food it MUST be better! Wrong! Not only did ALL of these recipes make me extremely bloated, I’m pretty sure they still weren’t much better for me than the originals. Tasty, but not healthier, so what’s the point? Another gut bomb ended up being nuts, specifically almonds. As we transitioned into eating vegan, I began to snack on nuts, especially almonds. And by snacking, I’m talking one to two cups of nuts depending on the night. I know, not smart for many reasons, but they tasted soooooo good, and I was still feeling like I was loosing weight so I figured, why not?! Well, after a while that amount of nuts can do weird things to your stomach and gut. I started to feel really bloated all the time and had the worst heartburn I’ve ever had. I did a little research and found out that you really should only eat a handful of nuts a day. You’ve been warned!
If you do find that any of the foods that you’re eating tip the scales of your delicate digestive system, you can take action! I swear by drinking a tablespoon or two of apple cider vinegar when I’m feeling bloated or my stomach feels slightly irritated. I wouldn’t recommend drinking it straight. Not only will it burn like whiskey on it’s way down, but it could damage your esophagus. I like to dilute it with 8oz or more of water. I’ll also add some spices for taste and overall health. Turmeric, cumin, cinnamon, ginger, garlic, and cayenne all help to reduce inflammation in your body. These spices make Indian food is so good for you! I also recommend finding a source of probiotics that you enjoy. There are many bottled drinks in most stores that contain probiotics. You could also try vegan yogurt, though be prepared, it does not taste like regular yogurt. Kombucha is another option for those of you who prefer to tasty beverage. Kombucha has been credited with many health benefits, so if you’re trying to clean up your food choices this may be a good substitute for any carbonated drinks you’re currently enjoying. My husband and I have also found probiotic supplements to be extremely helpful. There are many options to choose from, but I would recommend finding a capsule that contains as many different strains of bacteria as possible. We have had the most success with pills containing 10 different types of probiotic bacteria.
I hope that your transition into clean eating is smooth and enjoyable. If you have any question you can always ask! Just post your questions and I will try to get back to you as soon as possible!
Why Eat Vegan?
What you choose to put in your mouth is important! But if you’re reading this you probably already know that to be true. I have personally had a varied diet my entire life. I was raise with the mantra, “Moderation in all things.” This middle of the road approach is a good strategy, but now that I’m an adult I’ve been searching for the best ways to feed my family. This search has led us to try versions of the Paleo diet and soft core Keto type diets as well as low fat meals.
This is now the second time that we’ve attempted a vegan lifestyle. The first was twelve years ago, but at the time we had no real direction or purpose to our experiment. This time around we were already heavily committed to low/no carb eating when we stumbled across “The Game Changers” on Netflix. It’s really interesting and gives you examples of ways that eating vegan can help your body. I’d recommend checking it out if you’re an athlete or fitness buff on the fence about cutting out animal products.
I can say with certainty, after making the switch myself, that eating an animal protein rich, low carb diet is not good for your body. My family is very pro fitness. I workout five days a week doing a variety of heavy weight lifting, cardio, and hiit style workouts. Because of this, I worry about the my diet. Tons of fitness “experts” tell you to EAT MEAT when you’re building muscle, however when I made the switch to vegan I felt 100% better within 24 hours! My husband described the change as feeling “lighter” and it’s as good a description as any. Within a week I noticed my energy levels were up, I was no longer feeling bloated (so I felt and looked skinnier!) and I was eating more food, not less!
I would definitely recommend giving this lifestyle a try. It can be hard, but I think you owe it to your body!