While I myself am not doing a vegan nutrition plan, something vegans and even vegetarians who are finicky need to remember: By eliminating food groups from your diet, you are potentially at risk of missing out on certain micronutrients. By avoiding animal and animal products, a vegan diet is at risk of being low in calcium, vitamin D, iron, vitamin B12, zinc and omega-3 fatty acids. Therefore, if you follow a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources – and may even need to take additional supplements.
When selecting dairy-free alternatives, make sure you are choosing the fortified options. Humus is a good nutrition choice; tahini (sesame seed paste) is a good source of calcium, zinc and iron, which are all micronutrients hard to get a hold of on a vegan diet.
While within my own lifestyle I am focusing on a a more pescatarian/vegetarian/ovo-vegetarian, dairy free, gluten free, centered nutrition plan, I am also trying to keep my nutrition clean and whole food oriented and items like these below that are consumed by many vegetarians and vegans I just keep out of my diet.
Soy, in large or often amounts: “because the soybean contains large quantities of natural toxins or “antinutrients.” First among them are potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion.”
Nutritional Yeast: Simply because I don’t think it makes ANYTHING really taste like cheese. I would rather just eliminate the cheese and stop trying to emulate it with something that tatses nothing like the cheese I so love and is so bad for me and my health. It just toys with my senses.
Esther’s Cheezeburger Tortilla Pizza
Cuisine: Esther approved, GF option if using GF tortillas
Prep Time: 15-20 minutes
Bake Time: 15 minutes
Serves: 4 -8″ pizzas
Author: Chef Linda
8 (8″) flour tortillas, forked to remove air pockets
Blush Sauce Ingredients
1 (14.5 oz) can organic diced tomatoes
1 Tablespoon ketchup
2 Tablespoons egg-free mayonnaise
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon pink himalayan salt
1/4 teaspoon fresh ground black pepper
1-(13.7 oz) package gardein-the ultimate beefless ground, defrosted and divided into 1 cup portions for each pizza
1-1/2 cups Daiya mozzarella style shreds
1-1/2 cups Daiya cheddar style shreds
(4) 1/4″ red onion slices, divided
(4) 1/4 cups diced pickles, divided
1 cup cherry tomatoes, sliced, divided
2 cups chopped lettuce, divided
Preheat the oven to 425F. Spray 4 pizza pans with cooking spray. Set aside.
1. Lay the 8 tortillas on your workspace. Use a fork and pierce random areas onto each tortilla. This will prevent the tortillas from expanding during baking. Lay one tortilla on each pizza pan.
2. In a small mixing bowl, combine the Daiya mozzarella and cheddar style shreds. Spread 1/4 cup Daiya cheese mixture onto each tortilla. Place the other tortillas on top of each cheese covered tortilla. Bake in the oven for 5 minutes. Remove from the oven.
2. Add the sauce ingredients to a small bowl. Stir until combined. Spread 1/2 cup sauce onto each pizza leaving about 1/4″ of sauce from the tortilla edge. Spread 1/2 cup Daiya cheese onto the sauce.
3. Place the beefless ground, red onion and tomatoes on the cheese layer.
4. Bake the pizzas for 10-12 minutes at 425F.
5. Remove the pizzas from the oven. Place the pickles and lettuce on the pizzas. Slice and serve. Add additional salt and pepper to taste
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Blackeye peas salad
FOR THE BEANS
1 tablespoon extra virgin olive oil
1 medium onion, chopped
3 or 4 garlic cloves, minced
1 pound black-eyed peas, washed and picked over
6 cups water
1 bay leaf
Salt to taste
FOR THE DRESSING AND SALAD
¼ cup red wine vinegar or sherry vinegar
1 garlic clove, minced
Salt and freshly ground pepper to taste
1 to 2 teaspoons lightly toasted cumin, ground (to taste)
1 teaspoon Dijon mustard
½ cup broth from the beans
⅓ cup extra virgin olive oil
1 large red bell pepper, diced
½ cup chopped cilantro
Heat 1 tablespoon olive oil in a large, heavy soup pot over medium heat and add the onion. Cook, stirring, until tender, about 5 minutes. Add half the garlic and cook, stirring, until the garlic is fragrant, 30 seconds to a minute. Add the black-eyed peas and the water and bring to a simmer. Skim off any foam from the surface of the water. Add the bay leaf and salt to taste (1 to 2 teaspoons). Reduce the heat, cover and simmer 30 minutes. Taste and add more salt if desired. Add the remaining garlic, cover and simmer until the beans are tender but intact. Taste and adjust salt. Remove from the heat and carefully drain through a colander or strainer set over a bowl. Transfer the beans to a large salad bowl.
In a pyrex measuring cup or a small bowl, whisk together the vinegar, garlic, salt, pepper, cumin, and mustard. Whisk in 1/2 cup of the bean broth, then the olive oil. Taste and adjust seasonings. Add a little more vinegar if you wish. Stir the dressing into the warm beans. Stir in the red pepper and cilantro, and serve, or allow to cool and serve at room temperature
“Your cup of joe may be more than just a morning pick-me-upit might actually ward off several common diseases. Studies have linked three to five cups of java a day to reduced risk of brain and neurological disorders such as Alzheimer’s and Parkinson’s, as well as cancers of the colon, breast, and liver. A study at the University of Minnesota School of Public Health found that coffee drinkers also have a moderately reduced risk for type 2 diabetes. And caffeine isn’t responsible, so decaf offers equal benefit. Researchers suspect that rather than one compound, a synergy among substances in the complex biochemical mixture provides the protection.
Choose It & Use It
Coffee enriches flavors in gravies, stews, and tomato-based recipes such as pasta and barbecue sauces, baked beans, and chili. Choose a good-quality roast and store it in an airtight container at room temperature. Brew it fresh and a little stronger for cooking. Substitute it for half of stocks or broths, add it to vinaigrettes and marinades, or grind beans in a pepper mill and add a bit to spice mixes.” ~ Vegetarian Times
5 Ingredient Coconut Butter and Tahini Cups with Coffee Crème Filling
(makes 24 mini cups) ~ gluten free, vegan, refined sugar free, grain free, nut free, soy free ~
- 1 cup melted coconut butter (if using freshly made, it will be liquid already)*
- 1/3 cup tahini
- 1 tsp vanilla
- 1 cup pitted Medjool dates
- 1/2 cup espresso or strong-brewed coffee
- Soak the dates in the freshly brewed espresso for about half an hour – longer if they are quite hard. If you have a glass measuring cup you can just pour the coffee straight in and save yourself from washing another dish.
- In the meantime, line your mini cupcake pan with paper liners.
- Once the dates are soft, pour them along with the coffee into a high-powered blender or food processor and puree until smooth. Place into a small bowl, set aside, and give your blender a quick rinse.
- Add the melted coconut butter, tahini, vanilla, and a pinch of sea salt to your blender and process until combined.
- Fill each liner about halfway to the top with this mixture, then place the pan in the fridge for 10 minutes to set.
- Once they’ve set, remove from the fridge and spoon the date mixture on top. It should fill go almost (but not quite) to the top – about 1 tsp per cup. Flatten with your fingers.
- Cover each cup with the remaining coconut butter (and rejoice if you have some left over – it’s delicious on oatmeal or by the spoonful), then place the trays back into the fridge to set for another 10-15 minutes before enjoying.
- They are best kept in the fridge to keep from getting soft and sticky.
- You can buy coconut butter from health food stores but one small jar will run you at least $12 or so, while a big bag of unsweetened, shredded coconut from a bulk store will cost you maybe $5! The difference in price is pretty steep. I definitely recommend making your own coconut butter. The process is exactly the same as making nut butter, but takes less time, and for this recipe you need to use the blender/food processor anyway.
Beautiful, healthy and delicious! I had this this recipes this past week. Totally forgot to take photo’s. But it was soooooo good!
Get a bounty of protein and deliciousness with this vegan and gluten-free smoothie bowl! Strawberry protein smoothie bowl Ingredients 1 cup frozen strawberries 1 scoop vanilla vegan protein powder …
Recipe source: art of being fabulous