My Cooking Vegan

So you are a vegetarian and are fed up of hearing that fish and other seafood are a rich source of Omega 3 fatty acids. It can be tough to find the right Vegan Omega 3 dietary sources, but don’t worry help is here.

Omega 3 fatty acids are a group of Polyunsaturated fatty acids that are an important component of our cell membranes and play an important role in various body functions.

Omega 3 fatty acids are good fats and consist of three primary fatty acids – ALA (Alpha-Linolenic acids), DHA (Docosahexaenoic acids) and EPA (Eicosapentaenoic acid). However, these cannot be synthesized by our body and we need to depend on our diet to get them.

Vegetarians cannot directly obtain EPA and DHA from their diet, hence the ALA acids obtained from vegetables and oils need to be converted into EPA and DHA that can be utilized by our body. Scientific studies suggest that though this conversion is slow, it is sufficient to meet the omega 3 needs of most people.

The Plant-based sources or Vegan omega 3 sources include green leafy vegetables such as spinach & broccoli, cabbage, cauliflower, tofu and soybeans.

The lesser known vegetarian sources that are rich in omega 3 fatty acids are green beans, radish, turnip, strawberry, mustard seeds, hemp seeds, walnuts and oregano.

Other than these vegetables, certain oils such as flaxseed oil, canola oil and sunflower oil are also known to have a good ALA or alpha-Linolenic acid content. ALA is broken down into EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) which can be utilized by the body.

How can Vegan Omega 3 sources help me?

Researches show that more than 85% of the Western population is deficient in Omega 3. This is a shocking number considering the fact that Omega 3 fatty acids play a crucial role in the healthy functioning of our heart and nervous system.

Increasing your intake of vegan omega 3 sources such as green veggies and certain oils can help you correct the omega 3 deficiency in your body.

Omega 3 fatty acids help in lowering the triglycerides levels in the blood while maintaining the HDL or good cholesterol level. This reduces the risk of coronary heart diseases and cardiovascular disorders.

Eating vegetables such as spinach, tofu and soybeans will improve blood circulation in the body, thus preventing blocking of arteries and strokes. Including vegan omega 3 sources in your diet will help you get rid of skin disorders such as eczema, psoriasis and acne.

Regular consumption of Omega 3 fatty acids triggers the secretion of an enzyme called Sphingomyelinase which inhibits the growth of cancerous cells. This remarkably reduces the chances of developing Breast, Colon or Prostate cancer.

Pregnant women are advised to eat a balanced diet rich in vegan omega 3 sources. The essential fatty acids present in these veggies play an important role in the development of brain and retinal membranes in infants.

Micheal Thomas is an editor for a series of health related websites. Learn about the best fish oil capsules that we ourselves use daily after extensive product comparisons and research over at http://www.omega-3-fish-benefits.com

Article Source: http://EzineArticles.com/?expert=Micheal_Thomas

Can you get enough nutrition by eating a vegan diet for an extended period of time? Many people have asked me that as I continue to lose weight very quickly on my diet. The answer is that you can get as much protein and other nutrients from a plant based diet. Here are 5 things to remember when you begin your weight loss diet.

• Make sure that you are eating a variety of foods. If you only eat a few different foods that are plant based protein, you will run the risk of not getting some of the essential amino acids that your body needs.
• Be sure to include legumes in your daily eating plan. Legumes include peanuts, split peas, navy beans, lentils and other dried beans. Eating legumes will make you feel fuller for a longer period of time so you will be less likely to crave snack foods.
• Keep foods like carrots and apples handy at all times. Even if you do not particularly like these foods, you will find that eating just a few bites of an apple or a few carrot sticks will get rid of any hunger pangs you get while you are dieting.
• Weigh yourself only once a week. Many people get caught up in the belief that they must weigh themselves daily to measure their results. You will feel the results long before you see your numbers drop significantly. Your clothes will fit better and you will have more energy before you even lose five pounds.
• Be open to alternative diets such as the master cleanse. This diet has been around for awhile because it really works to help you lose a large amount of weight quickly.

I encourage you to find out more about what will work best for you to lose weight quickly.

And now I invite you to learn more about how the master cleanse diet can help you to lose weight quickly by visiting http://www.FivePoundsAtATime.com and reading more about healthy dieting.

Article Source: http://EzineArticles.com/?expert=Connie_Ragen_Green

Recent studies suggest that 1 in 250 people are living with celiac disease, a lifelong, dangerous intolerance to gluten-containing foods such as wheat, rye, kamut, spelt, barley and oats. An even larger percentage of the population suffers allergy, sensitivity, or food intolerance to glutens, without having full-blown celiac disease. For those following a strict vegan diet, imposing a gluten restriction considerably reduces already reduced menu options. But while a gluten-free vegan diet requires extra creativity and vigilance, it can be maintained–deliciously. After years of experimentation, I decided to share what I have learned.

If you’ve been diagnosed with or suspect celiac disease or a wheat allergy, the severity of your symptoms will determine how much you change your diet. For celiacs, ingestion of proteins (glutens) found in cereal grains damage the small intestines and can result in abdominal cramping, anemia, low bone density and body weight, lupus, fatigue, depression, and a host of other ills. The only known treatment for celiac disease is a lifelong avoidance of all glutens. On the other hand, people who suffer wheat or gluten sensitivity usually feel better on a gluten-free diet, but they may grow to tolerate some forms of “forbidden grains.” For example, eating durum or semolina pasta gives me an excruciating migraine headache, yet I have no problem eating sprouted Ezekiel bread.

Glutens can affect our health in surprising ways. Particularly if you have unsuccessfully “tried everything” to treat a health issue, you might want to try a gluten-elimination diet. When you reintroduce glutens, observe your reactions. Acne, Chronic Fatigue Syndrome, fibromyalgia, headaches, constipation, and asthma are some of the many problems occasionally relieved by avoiding gluten.

Unfortunately, wheat and its gluten-containing cousins appear in more foods than you might expect. Reading labels only helps if you can recognize the ingredients. Some hidden forms of gluten include:

modified food starch
textured vegetable protein
hydrolyzed plant protein
extenders and binders
hydrolyzed vegetable protein
malt

Most restaurant and canned soups contain flour, pasta or barley, and commercial enchilada sauces and “Spanish rice” mixes usually contain some form of wheat. At this point, all packaged veggie burgers and sausages contain wheat; however, a gluten-free veggie burger will supposedly be released by mid-2004. Always check the ingredient list, even on products like Rice Chex, which uses malt as a sweetener. Kashi cereal, which contains kashi, or buckwheat (a non-gluten grain), also contains wheat.

Due to the growing demand for gluten-free processed foods, a number of companies have begun to offer nut and rice crackers to replace more traditional snacks, and many health food stores carry at least one gluten-free cereal. Mochi, a Japanese rice treat, contains no gluten and can often be found in the refrigerated section of natural food stores. The cinnamon raisin version with a little “vegan butter” usually satisfies my craving for cinnamon buns. Arrowhead Mills also offers a wide variety of flours and gluten-free products, available in most health food stores and online. Following a whole foods, organic diet will not necessarily remove all the hidden glutens from your plate. If you prefer home baked goods, then Bette Hagmann’s The Gluten-Free Gourmet belongs in your kitchen. She includes recipes for two flour mixtures that exchange cup for cup with all-purpose flour. Hagmann also offers recipes for biscuits, potpies, stews, and other tasty, normally wheat-laden treats. Unfortunately, few of her recipes are vegan, and Hagmann does not address typical vegan alternatives. Food Allergy Survival Guide, by Vesanto Melina, Jo Stepaniak and Dina Aronson offers recipes without gluten, corn, dairy, eggs, fish, peanuts and meat, along with tips for improving your food allergy situation. Because glutens can comprise so much of a vegan diet, I list suggested substitutions alongside the offending foods:

Semolina or durum (wheat) pasta: use rice, corn or quinoa pasta

Udon noodles: use rice or (sometimes) soba noodles

Soy sauce: use wheat-free tamari

Worcestershire sauce: use Bragg’s Liquid Aminos

Seitan (”wheat meat”): use tempeh or baked tofu

Bulgur (in tabouleh, salads and some chilis): use Quinoa

Couscous: use Quinoa or millet

Barley: use brown rice

Oatmeal: use grits

Flour tortillas (also the base for most “wraps”): use corn tortillas

Regular cornbread: use freshly ground quinoa meal instead of flour

Flour for frying: use rice flour or corn meal

Thickening for soups: use arrowroot, potato starch, corn starch

In some cases, people seem to tolerate certain types of glutens, while experiencing symptoms from others. Those allergic to wheat might be able to eat spelt, kamut or rye, for example, (although most “rye bread” contains a lot of wheat). Sprouting grains increases the availability of enzymes that support digestion, and combining a variety of grains lessens the impact of any one allergen. For this reason, moderate allergy sufferers can sometimes enjoy tortillas and breads made from a mixture of sprouted grains. If so, you’re in for a treat, because Ezekiel products-the most popular brand of sprouted breads-taste delicious. They also more closely resemble the texture and density of bread, when compared to the totally gluten-free frozen loaves.

Eating out in restaurants poses special challenges for the gluten-free vegan. As if eating out as a vegan weren’t challenging enough! A little planning can make the difference between eating only a salad-no croutons!-or enjoying a meal with everybody else. Ethnic restaurants tend to provide the most options.

In particular, Thai food usually relies on rice noodles or rice, rather than the typical wheat pasta of Italian fare. (Ask for curries without fish sauce.) Indian food offers another relatively safe haven, so long as you order non-fried entrees and abstain from the enticing array of breads. (Watch out for ghee, or clarified butter.) Inquire ahead of time if the teff-based Ethiopian Injera contains wheat flour. If not, you can sop up the vegetarian platter just like all the other diners. Chinese food unfortunately contains a lot of wheat, unless you opt for plain steamed vegetables or some garlic sauces. Anything with soy sauce is probably out, unless the cook uses wheat-free tamari. At Mexican restaurants, you can order vegetarian entrees with corn tortillas and no cheese. Watch out for sides of rice, though. Unless the restaurant offers fresh brown rice, then their mix probably uses modified food starch or flour. (Also ask if they put lard in their refried beans.) If all else fails, you can probably create your own “entrée” by ordering several sides of vegetables without butter.

What happens if someone invites you over for dinner? I personally used to dread this one, especially if the host is neither a vegan nor a celiac. It’s one thing to scour a menu for options and play it off casually-quite another to seem like an ungracious guest or picky eater. Close friends know and accept my peculiar diet, but acquaintances rarely understand its guidelines. I usually explain that I’m vegan and then offer to bring something substantial. If they assure me that’s not necessary, then I mention some food sensitivities and extend a second offer to bring food.

If they still want to serve the entire meal, it helps to give menu suggestions rather than a list of things you cannot or will not eat. For example, “I can eat any kind of rice pasta, any vegetables, or any bean dish as long as you use wheat-free soy sauce.” After a few more details, people often hit upon “the perfect menu idea! How does this sound?” If it sounds good, I recommend you go with it. If it really will not work, then it helps to be clear about potential modifications. The easier you make your diet seem, the less of an imposition it becomes to you or anyone else.

Over the years, I have personally struggled with more than a gluten allergy. To varying degrees, I also used to react to soy, corn and most tree nuts. Nonetheless, I continued to eat an incredibly wide array of vegetables and grains. Once you familiarize yourself with ingredients, it becomes easier to focus on delicious meals you can eat. When you discover just how well you feel without all those allergens, you are bound to experience new levels of dining pleasure!

Laura Bruno is a Life Coach, Medical Intuitive and Reiki Master Teacher from Sedona, Arizona. In addition to private coaching and intuitive sessions, she teaches Conscious Eating 101 classes, Intuition workshops and Reiki Certification classes around the country and in beautiful Sedona.

For more information on classes, raw food coaching, intuitive readings and life coaching, please see: http://www.internationalrenaissancecoaching.com

Laura is also the author of the long-awaited eBook, If I Only Had a Brain Injury: A TBI Survivor and Life Coach’s Guide to Chronic Fatigue, Concussion, Lyme Disease, Migraine or Other “Medical Mystery,” now available at http://www.ifionlyhadabraininjury.com

Article Source: http://EzineArticles.com/?expert=Laura_Bruno

The season of “packing on the pounds” is upon us. Now, we know that desserts are supposed to be decadent-deliciously so. But decadent does NOT necessarily mean that it can’t be healthy. Too often when we think of indulging we imagine globules of fat being pasted onto our hips and it makes all of us-40 and over (or not)-cringe.

This simply doe not have to be the case! Due to a dairy allergy and a lifelong commitment to eating healthy, I have found ways to make even cheesecake good for the body, not just the soul. Here are 3 easy, healthy versions that would even make “The Golden Girls” happy:

Start by using your favorite basic pie crust. Since making pie crust has never been “my thing” I usually keep the refrigerated type on hand, but a good graham cracker one will do as well. If you have a talent for it-make it yourself.

Pre-heat your oven to 350. Get your blender out! All versions will call for 12 oz of firm tofu. Like regular cheesecake, the ingredients do matter-so buy premium tofu, not the boxed type on the shelves or the ones heavily packaged in water. And drain for about 20 with a bit of weight on the top to remove the excess liquid

Remember, this is not so much a recipe as a “method”, so get creative if you aren’t thrilled with some of these flavorings!

Lemon Tofu “Cheesecake” (Orange is also quite lovely)

Put the tofu into the blender with:

1/3 C sugar
1/3 C water
¼ C fresh lemon juice and the zest of that lemon
1 tsp lemon extract
½ tsp kosher salt
1 tbsp. canola or vegetable oil
2 tbsp corn starch dissolved in 3 tbsp cold water
Blend until smooth and pour into prepared crust. Bake 45 minutes. Chill thoroughly.

Mocha Tofu “Cheesecake” (my personal favorite)

Put the tofu into the blender with:

1 C water
1/3 C cocoa powder (do not use dutch, and the darker you can use, the better)
2 tbsp instant espresso (or instant coffee)
1/3 C sugar
2 tbsp nut butter (I love almond butter, but peanut is also good)
1 tbsp canola/vegetable oil
2 tsp pure vanilla
½ tsp kosher salt
2 tbsp cornstarch dissolved in 3 tbsp cold water

Same cooking directions as above.

And last, Berry Tofu “Cheesecake” (use your favorite fresh/frozen one)

Put the tofu into the blender with:

1 C berries
½ C sugar (taste the berries first and adjust sugar depending on tartness)
2 tbsp fresh lemon juice and the zest from it
1 tbsp canola/vegetable oil
½ tsp kosher salt
2 tbsp cornstarch dissolved in 3 tbsp cold water
1 tsp rum extract

Same cooking directions as the rest!

Toppings are up to you. If you are particularly traditional you might want to try this:

Tofu cream: (no matter how you flavor it, it’s great on just about anything-trust me, I even topped my all-bran more than a few times!)

Drain and cube 8 ounces of firm tofu. Cook in boiling water for about 5 minutes. Drain and cool. Blend thoroughly with 1/4 C of sugar, 1 tbsp of canola/veggie oil, 2 tsp of your desired extract and 1/2 tsp salt.

Put the pureed mixture back into the saucepan you cooked the tofu in. Dissolve 2 tbsp of cornstarch in 2tbsp of cold water and stir into the “cream”, cook over low heat at a simmer until it is thick enough for your purpose. Either serve on the side, or top as you would use a sour cream mixture on a “real” cheesecake.

Because all are very low in fat and high in protein-I personally told myself a number of times that leftovers are great for breakfast!

Carine Nadel is on The Reader’s Advisory Panel of Woman’s Day magazine and has had numerous articles and recipes published both on various websites and print publications. To read more of her work, log onto: http://www.Carine-whatscooking.blogspot.com

Article Source: http://EzineArticles.com/?expert=Carine_Nadel

In a vegan or vegetarian diet, it may take time to explore new foods and develop some form of routine to it. There are many different products on the market today for vegans and vegetarians to choose from - keep experimenting to find your or your families personal preferences and tastes.

You should be-able to find quite a good amount of vegetarian and vegan products at supermarkets, natural health food stores and co-ops.

When baking, you can use substitutes like egg replacers, cornstarch or bananas to replace eggs.

Soy, rice and nut milks are great replacements for cow’s milk. Plus there are many other dairy alternatives around like: vegan cheese, yoghurts, frozen non-dairy ice creams, and cream cheeses. These are all easily sourced through health stores or supermarkets worldwide.

If you are stuck for ideas on some quick easy menu ideas, here are some sample meal menu items for you to consider:

** Breakfast

- Pancakes

- Soy Yoghurts

- Fruit Smoothies

- Wholemeal Toast or Cereals

** Lunch/Dinner

- Veggie Mock Meat and salad sandwich

- Veggie Sausages or hot dogs

- Veggie or Soy Burger

- Simple Prepared Salads

- Tofu Kebabs or Wraps

- Veggie Fried Rice

- Tomato & Pasta Bake

- Soup or Curry Vegetables

- Veggie Stir fry with Tofu, tempeh, or seitan

- Baked Vegetables with Rosemary & Garlic Herbs

** Snacks /Dessert

- Cookies

- Cake

- Non-Dairy Ice Cream

- Dried Fruits & Nuts

- Fresh Fruits

- Chickpeas

- Popcorn

- Pretzels

- Soy or Veggie Crisps or Chips

- Vegan Pies

So as you can see there are an abundance of tasty foods on offer for vegetarians of all kinds, the tastes and wonders of one’s food choices is only limited by one’s own imagination.

If have you ever wondered how vegetarians, vegans or people just wishing to avoid dairy products make delicious tasting and looking cakes and sweets without much effort at all?

Unless you are a vegetarian or 100% animal free cooker, chances are that you have never cooked without animal ingredients like eggs and dairy. In fact, if you don’t know any vegetarians personally you might not even be aware that you can cook without any animal by-products like, eggs and dairy.

Vegetarians are able to maintain a very healthy diet eating any number of traditional meals or sweets minus animal by-products.

And you don’t have to be a vegetarian to benefit from such things, even if you’d just like to cut down on animal by-products for the many health benefits involved or if you are lactose intolerant, have vegetarian friends you’d like to cook for or are trying to avoid cholesterol . . . you don’t have to feel you will miss out on all those wonderful sweets and treats you feel you can’t live without. Because cooking minus animal by-products is so simple and easy you won’t believe it until you experience it for yourself.

So I urge you to try the below recipe for yourself and then decide if vegetarians just eat rabbit food or not. You might be surprised. And you might even be shocked that you won’t even notice these muffins are not cooked using any eggs or diary.

** Dairy Free Choc Muffins

Ingredients:

1 cup water

1 tsp vanilla

1 Tbsp vinegar

1/3 cup vegetable oil

1 cup sugar

1 tsp baking soda

1/3 cup coconut

1 and 1/2 cups flour

3 Tbsp cocoa or carob powder

Method:

1. Pre-heat oven to 190C.

2. Mix first 6 ingredients in a bowl until blended through.

3. Sift the remaining ingredients and blend in bowl until just combined.

4. Bake for 15-20 minutes.

Servings: 6 large muffins or 12 smaller muffins

If you are not a vegetarian but are considering becoming one don’t let the fear of eating egg or diary free stop you. If you already are a vegetarian or don’t eat dairy or eggs for other reasons, and have not tried cooking sweets, you might want to try it. It’s so simple and easy if you know how and have access to proven recipes.

Rebecca has worked in the vegetarian and vegan industry for years. She is the founder of http://www.VeganSecrets.com a portal with many interesting vegan and vegetarian books, articles, veg living tips and information on everything vegan, vegetarian and cruelty-free.

Article Source: http://EzineArticles.com/?expert=Rebecca_Bennett

Healthy Bean Cakes

Being vegan in a home you share with carnivores isn’t easy. Especially when your out-numbered two-to-one. My men and I, we’ve come to an agreement on what will make us all happy for main dishes. It’s easy enough to find a way to please ourselves at breakfast and lunch. The easiest food to please everyone concerned is dessert! It’s also the most fun.

I’ve been able to come up with healthy “cheesecakes” and pound cakes. And now-cakes with the nutritional punch of beans! Yes, they are rich, satisfying and delicious. As with many of my creations, these two stemmed from several vegan cooking classes. I’ve never been one to “stay” with in the original confines of what was gone over by those particular chefs-after all, we all have different preferences. These following recipes are ones that my family enjoys, but it’s more of a method-feel free to change it around, try a different bean or flour! But, since it is baking-for the integrity of the dessert, do not change the portions!

Oh, to keep it moist-make sure to use the glaze!

Spicy Bean Cake

Preheat oven to 350 and liberally oil an 8″ square or round pan.

In one bowl combine:

2 C Oat or whole wheat flour (stone ground might make this too dense, try the pastry version)
1 Tbsp of cinnamon
1 Tsp ground ginger
½ Tsp ground cloves
½ Tsp kosher salt
2 Tsp baking powder

In a blender-puree:

2 C cooked cannelli beans (either from a can or cooked from dried)
¾ C unfiltered apple juice OR cold coffee
¾ C pure maple syrup OR honey
2 Tbsp vegetable oil

Pour bean mixture over dry ingredients and stir until very well blended. If it seems a little too thick-add a bit more coffee/juice to mixture. Pour batter into prepared pan and bake on middle rack for about 45 minutes. Cover with glaze.

Glaze:

Simply stir together:

1 Tbsp of your favorite vegan margarine
3 Tbsp pure maple syrup
½ Tsp of ginger, cinnamon and vanilla

Spread over warm cake.

If spice cake isn’t “your taste”, try this citrusy flavored bean cake instead!

Same beginning instructions as above-preheat oven to 350 and liberally oil an 8″ pan.

In one bowl:

2 C of whole wheat pastry flour or oat flour
2 Tsp of baking powder
½ Tsp kosher salt
1 Tbsp each orange and lemon peel zest

In the blender, puree:

2 C cannelli beans
½ C thawed frozen orange juice concentrate
½ C lemon-lime soda
1/3 C pure maple syrup or honey

Using the same method as the spice cake, blend the pureed bean mixture into the flour mix. Using some water if it’s too thick. Pour into pan and bake for about 45 minutes. Glaze, while warm with an Orange or Lemon glaze made of:

3 Tbsp of pure maple syrup
1 Tbsp of your favorite vegan margarine
EITHER: 1 Tbsp freshly squeezed lemon juice and 1 Tsp lemon zest OR
2 Tbsp orange juice concentrate and 1 Tsp orange zest.

Both recipes are also delicious as muffins. If desired, add 1 C of chopped dates, other dried fruits or even mini -chocolate chips for a special morning treat!

Refrigerate the leftovers for up to 4 days or freeze in Ziploc bags. Cakes and muffins taste better warm. Another case of being able to have one’s cake and eat it too!

Carine Nadel is on The Reader’s Advisory Panel of Woman’s Day magazine and has had numerous articles and recipes published both on various websites and print publications. To read more of her work, log onto: http://www.Carine-whatscooking.blogspot.com

Article Source: http://EzineArticles.com/?expert=Carine_Nadel

With the increase of people practicing gluten-free diets who are either vegan or vegetarian, there is a surplus of delicious and healthy recipes readily available on the internet. There are a gluten-free vegan and vegetarian recipes for such classic gluten-containing dishes as pizzas, eggplant parmesan and a variety of others. If you haven’t already you should go on and explore your meal options and be healthy in the process!

Vegans and vegetarians with celiac disease are typically deficient in certain vitamins, making it even more important to eat healthier varieties come meal time. Vegetarians are typically deficient in iron, zinc, omega 3 fatty acids and protein while vegans are typically deficient in calcium, iron, zinc, vitamin b12, vitamin D, omega 3 fatty acids and protein.

That’s no problem though. As long as you’re eating the right things you’ll be fine. And luckily, there’s no better way of finding vegan and vegetarian gluten-free recipes than the internet. The only exclusively vegan and vegetarian gluten-free website online right now is Vegiac.com ( http://www.vegiac.com ), an online community that lets users share recipes and other information.

One of my favorite recipes I’ve found on the website is a recipe for a vegan gluten-free pizza crust. This yummy pizza topped with tomato sauce, soy cheese and tons of vitamin rich veggies like green peppers and onions, is a delicious meal option that is also healthy.

Not interested in Italian? How about Mexican or Thai? There are literally hundreds of different recipes and meals available to people that are vitamin-packed and delectable dishes to prepare for one, or for the whole family.

You can find tons of vegan and vegetarian gluten-free recipes on the internet for people with celiac disease or gluten intolerance. For people like vegans and vegetarians, who have a higher risk of vitamin deficiencies, it’s even more important to be eating healthy and nutritious meals. Luckily, if you have access to a computer and the internet, there are a lot of options to choose from. So, don’t afraid to explore the internet and look for recipes to try out, you might find some new favorites that are tons of fun to prepare and eat as well as healthy for you!