Plant-Based & Vegan - support & recipes

moth

This is going to be a thread for people interested in plant-based diets* or becoming vegan*.

Whether it's just a meal or an entire lifestyle, whether you're already there or are just curious and considering how to increase plants in your diets, you're welcome here.

If you have a nutritional requirement that you would like to meet with a plant based source, we can help each other with recipes and tips. Please however, do not insist on someone "needing" to eat some animal product etc or argue whether it's possible to be healthy on a plant-based diet. Thank you

STARTER RESOURCES

Forks Over Knives - documentary + website + recipes + cooking apps https://www.forksoverknives.com/

Nutrition Facts - videos by Dr Greger about current evidence on diet & health. Dr Greger is the author of How Not to Die and the How Not to Die Cookbook. https://nutritionfacts.org/

Food Revolution https://foodrevolution.org/ This is a site run by John Robbins & Ocean Robbins. John is the author of a book called Diet for a New America which was my first exposure to veganism, way back in the 80s. John's family is the Baskin-Robbins Robbins...he's a very interesting man.

RECIPE SITES & COOKING BLOGS

Minimalist Baker - not just baked goods! https://minimalistbaker.com/

Vegan Richa - especially strong in Indian recipes but lots of other styles of cooking represented as well https://www.veganricha.com/

Happy Herbivore - recipes & support https://happyherbivore.com/ ; she also runs a subscription site which has meal plans & shopping lists for batch cooking all your meals for the week https://www.getmealplans.com/

Physicians Committee for Responsible Medicine 21 Day Kickstart - recipes, menu plans & support https://www.pcrm.org/kickstartHome

ChooseVeg - 30 easy recipes to get started; also a subscription Meal Planner service & app http://chooseveg.com/eat/

FALL IN LOVE WITH A FARM ANIMAL

Edgar's Mission ""If we could live happy and healthy lives without harming others, why wouldn't we?" https://www.edgarsmission.org.au/

Gentle Barn - rescues farm animals and offers opportunities for at risk youth and special needs children to come develop a bond with a rescued animal https://www.gentlebarn.org/

Esther the Wonder Pig - Peace, Love, Esther. One giant farm pig who lives in a house and sometimes wears sparkly tiaras. She has a great twitter feed where she shares her adventures https://www.estherthewonderpig.com/

*Definitions:

plant-based diet - eating exclusively or primarily plant-based foods; generally avoiding meat, fish, dairy. People who eat mostly plant-based may eat these animal products sometimes or for some meals. Many people interested in a plant-based diet are doing it for specific health reasons.

vegan - a lifestyle which seeks to minimize suffering for all animals and thus is much broader than eating a certain diet. Vegans tend to not ever compromise on meals. Vegans do not consume animal products, do not wear leather, do not visit zoos, do not support hunting, do not use makeup/household products which are tested on animals etc. Vegans may be motivated by ethics, health or the environmental reasons for avoiding animal products.

Here's a chart from ForksOverKnives explaining the differences: https://www.instagram.com/p/BxSjm9_g75d/

moth

Would anyone like to share more starter resources? I'll put them in the top post so they're easy to find.

Favourite websites for recipes?

What else should we add?

Helenna

Great thread! We’ve needed this one for a long time!

Ok so one of my favorite “treats” to myself are these two magazines, I get them at Barnes & Noble, actually there are more and more plant-based magazines being published all the time. Lots of great recipes, tips, interviews with chefs, and then of course - the gorgeous photos! You can get an online subscription to most, but I like having the print copies.

Anonymous

www.foodrevolution.org

ksusan

This vegan pesto recipe tastes great and freezes well.

moth

Thanks for sharing that pesto recipe ksusan! I'm on the lookout for freezable and make ahead recipes as I'm thinking of switching to once a week cooking - mostly because I really and truly hate cooking

And basil is coming into season soon here so this is very timely.

moth

Chickpea of the Sea recipe

it's a substitute for tuna salad. Needs a couple hours in the fridge for the flavours to develop so make ahead, store in fridge & serve in sandwiches or lettuce wraps. Can also be served with quinoa and vegetables in a tortilla. Or just eat it straight out of the container while standing by the fridge :P

Fits nicely into a 4 cup storage container.

hapa

^I ate chickpea salad much like that for lunch today. You can just mix cooked lentils with veganaise and some onion/celery/dill/mustard/etc if you want it to taste more like tuna salad. It's much easier that way too.

Warrior2018

You guys are making me really hungry!!! Thanks for starting this thread moth!!! I’m going to work on getting some recipes/links together.

PatsyKB

I am so delighted to find this thread and hope that some of us posting will help to bump it to the top of the Active list and entice a few others who are interested in plant-based eating. A year and a half ago I made the switch to approx 90-95% plant based eating "thanks to" a diagnosis of pre-diabetes and continuing high cholesterol. It has made a significant difference - without medication - and now, with my BC diagnosis earlier this year, I feel like I'm well-positioned to bump up my commitment to plant-based eating in order reduce my risk of recurrence. I have a PILE of recipes and favorite blogs and websites and cookbooks and will share. But right now, we've just finished dinner (Bowl Night, so we each made our own bowls - mine heavy on grains/greens/beans/veggies) and it's time to go for an after-dinner walk.

Onward!

wrenn

Thank you so much for this Moth. I have been meat and dairy free since March (mostly) and my biggest inspiration was Forks Over Knives and Dr. Gregor. I also find listening to podcasts really helpful. I do searches in the podcast app for Gregor of Joel Fuhrman, Joel Kahn, T. Colin Campbell and Caldwell Esselstyn. I also google "best plant based podcasts".

My best purchase was an Instant Pot as far as freezer meals.

PatsyKB

Before I head out the door...I made this two days ago and had it for supper last night. It's a vegan nut-based taco filling that is DELICIOUS and tastes very much like burger-based taco filling. My sister asked that I bring a big batch to my niece's wedding potluck taco-bar for all the vegetarians and vegans (myself included). I truly recommend it. Also I recommend the website where I found it - Minimalist Baker. I follow her on Facebook and subscribe to her emails and every one of her recipes I've tried I've loved. I am an amender and an adapter and I never make anything as written, so here's MY version attached. The link for the original recipe is https://minimalistbaker.com/10-minute-raw-vegan-taco-meat/

Wildplaces

Moth - thank you. I am not vegan but would love to learn more about it.

I have no doubt that it would be a positive contribution to my life and health..

This is a fav - quinoa, baby beetroot, carrots, radishes and spinach with a citrus dressing. Crunchy, filling and green. Sometimes I add a handful of celery or parsley to it.

😊🌷

moth

wrenn - interested to hear how you're using the InstaPot for freezer meals. I've gone back & forth so many times about buying one & currently I'm thinking of getting a slow cooker instead but I want to hear how you're using your IP

I've updated the opening post with some more resources. I'll add a podcasts & videos section later...

wrenn

Moth, I have never liked slow cookers. I am not a great chef and everything tastes the same. I am also home all day so I don't need the slow cooking. With the instant pot I make about a week's worth of steel cut oats (2 cups oats, 5 cups water, cinnamon, bit of maple syrup. I also use cut up dates sometimes or a bit of nut butter) set for 2 minutes and wait for auto release. I nuke a bowl of the oats with water, frozen berries and a scoop of ground flax, chia and hemp seeds every day with a bit of almond milk.

I always have servings of soup in the freezer made with beans, veg or whatever. And I have single servings of some kind of wild rice blend or quinoa dish. With those I usually add cubes of sweet potatoes and lots of beans, lots of spices, veg broth and veg. I am always looking for recipes and watch youtube demos. The Instant pot is really easy to clean. I have the 6 qt because I don't have a lot of counter space and store it in the pantry. I love that I can just toss things in and turn it on.

Thank you so much for taking the time with your original post. It is so helpful and has me enthusiastic again to stick to this.

wrenn

Warrior2018

Hi everyone!

Wonderful recipes! That vegan taco meat looks yummy. Walnuts! Who knew!

Great ideas about the Instapot as well. You’ve got me thinking!

A little bit about my vegan style- Lately I haven’t been eating any beans, grains (maybe one serving a week of either quinoa, rice or a tiny portion of pasta) and no bread. So I’ve been focusing on organic whole fruits and veggies, but I do eat soy and sometimes a gardien product as well. For fruits, I focus on green apples and berries. Grapefruit occasionally. Dark chocolate is ok. Many of my meals are raw which I like. One of my favorite dishes is Broccoli with olive oil and lemon. Place cut up raw organic broccoli on a foil lined cookie sheet. Drizzle with olive oil, minced garlic, salt and pep, bake at 415 until browned or desired tenderness. After remove from oven, grate lemon zest over the broccoli then squeeze some lemon juice as well. Even the kids like this one. I find that Pinterest is great for recipes.

Besides the food I eat, I also live a vegan lifestyle. No leather here. Most of my products like soap and shampoos are organic and vegan as well. And I support those business that do not do animal testing.

Here’s another great vegan- Kris Carr. Her book was an inspiration to me. Here’s her website: https://kriscarr.com/

I’m currently reading the Plant Paradox.

Warrior2018

Forgot to mention- the salad looks beautiful Wildplaces!! Yum 😋

hapa

That walnut taco meat recipe looks awesome! I get walnut taco meat at this one vegan restaurant that I love (if you're ever in Phoenix, Pomegranate cafe is hands down the best vegan restaurant I've ever eaten at, it's also organic) and I can't wait to try making this at home. I expect it will be very filling.

DearLife

Thanks to all for the inspiring recipes. I am heading out on a boat for a month with only a bbq and single ring element, so it will be challenging to cook. We do have a small fridge so I will make lots of salads. Quinoa, tinned beans and chickpeas will be lifesavers. Will make brown rice and refrigerate too. No electricity so no instant pots for now!

Warrior2018

How awesome DearLife!!

wrenn

What a great get away Dearlife. I think food tastes better in those situations.

Instant Pot is on sale at Canadian Tire Friday. There was an even better sale on Amazon Prime yesterday :

Egads007

Moth & all - great thread, well done! I’m enjoying the recipes and resources...minimalist Baker is one of my favs! Following paleo means tons of veggies so I look forward to all the wonderful input.

Instapot is a life saver for me as it lets you put pretty decent meals on the table FAST. It’ll never take the place of slow oven braised, but most of our lives are busy....comes in very handy! The multipurpose aspect is awesome too...cheesecake and even canning..great investment.

Warrior2018

A very concise article that I stumbled upon this morning and wanted to share. https://www.livekindly.co/time-magazine-improve-breast-cancer-treatment-plant-based-diet/

“Aside from the physical benefits to be gained, a plant-based diet has often been reported to increase a person's happiness, give them more energy and overall leave them feeling more positive.“

Warrior2018

When friends ask- Why don’t you drink milk?

https://www.drmcdougall.com/misc/2007nl/mar/milk.htm

“Dairy foods increase growth hormones: In addition to calories and nutrients to support growth, cow's milk increases hormones that directly stimulate the growth of the calf. The most powerful of these hormones is called insulin-like growth factor-1 (IGF-1). When cow's milk is fed to people, IGF-1 levels also increase. Studies funded by the dairy industry show a 10% increase in IGF-1 levels in adolescent girls from one pint daily and the same 10% increase for postmenopausal women from 3 servings per day of nonfat milk or 1% milk.^4,5 This rise in IGF-1 level is an important reason for the "bone-building" effects of cow's milk.

Dairy Foods Raise Estrogen: The message that estrogen builds fracture-resistant bones (prevents osteoporosis) has been hammered into women's minds over the past 4 decades by the pharmaceutical industry, selling HRT formulas, such as Premarin and Prempro. Food also raises estrogen levels in a person's body—and dairy foods account for about 60 to 70% of the estrogen that comes from food.⁸ The main source of this estrogen is the modern factory farming practice of continuously milking cows throughout pregnancy.^8,9 As gestation progresses the estrogen content of milk increases from 15 pg/ml to 1000 pg/ml.”

Warrior2018

We were talking breakfast over in the diet and lifestyle thread so I was searching around for some new recipes and came upon this:

https://spoonuniversity.com/how-to/27-high-protein-vegan-breakfasts-that-will-start-your-day-off-right

I think this recipe looks good and simple as well:

https://minimalistbaker.com/southwest-tofu-scramble/

I love the minimalist baker website. That and chocolate covered Katie. Her site is good too for ideas.

Pi-Xi

Oh, my goodness! I am so excited to try sweet potato toast! Thank you, Warrior!

Warrior2018

Doesn’t that look so yummy!! You’re welcome!

wrenn

Does anyone have any recommendations for commercial sauces and dressings I like to keep it simple and before starting a healthier diet I just used store bought sauces and dressings but see now that they aren’t that healthy.

hapa

I make salad dressing with olive oil, white balsamic vinegar (from Trader Joe's), cracked pepper, a little bit of brown mustard, and sometimes crushed garlic or dehydrated onion. The mustard keeps the oil and vinegar from separating so quickly after you shake it up.

Warrior2018

Roa’s marinara sauce is good I think. I find that most marinara sauces have few ingredients.

One salad dressing that I make often- tahini, olive oil, garlic powder, onion powder, fresh lemon juice, and sumac. Mix together. You can always add a bit of truvia/stevia if too lemony.

I love this ranch dressing: