Plant-Based & Vegan - support & recipes

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  • Jons_girl
    Jons_girl Member Posts: 696
    edited August 2018

    moth:

    My young adult daughter (long story) is loosing weight finally after years of not being able to loose. She tried a lot! Her goal is 50 lbs. she’s taken off 35 so far. Eating plant based and she eats a lot and the weight is coming off! She’s also fasting some too. I’ve been doing that too and finding in many ways I’m feeling better.

    I share this because I saw the burger recipe! Yum! Weve cut oil out of our diet. I occasionally use spray oil. I love the idea of broccoli burgers! I’m going to make them with extra c beans and no cheese. And using ground flax instead of chia(don’t like chia. Just my preference). Will see how they are baked vs fried. I bet they will be great!!

    Thank you for sharing! Yum!!

    Can you share the sauce recipe again

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  • Jons_girl
    Jons_girl Member Posts: 696
    edited August 2018

    moth I found your sauce so thought I'd post it again for people like me too lazy to go find it. Lol.

    Yum!! Thanks for sharing it with us!!

    Garlic Herb Sauce (from Minimalist Baker)

    1/4 c hummus

    1 Tbsp lemon juice

    3/4-1 Tbsp freeze dried dill (or fresh if in season)

    3+ cloves of crushed fresh garlic

    water to thin (or you can use a plant milk) until it's the consistency of a pourable but creamy dressing


    just mix it all up & it's done :) Lasts well in fridge.

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  • Warrior2018
    Warrior2018 Member Posts: 380
    edited August 2018

    Jonsgirl, that’s great to hear that your daughter has found success with a vegan diet! That sauce looks very good!


    Here’s a link to some oil free dressings that look pretty tasty: http://www.plantplate.com/Guide/Detail?guideID=1019


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  • wrenn
    wrenn Member Posts: 2,707
    edited August 2018

    Thank you again for all these wonderful ideas. I made this burger recipe when I was still eating eggs and loved it. I am not sure it would work without the eggs but someone more cookish than me might have an idea.

    https://www.howsweeteats.com/2012/05/sweet-potato-...

    Actually that was the wrong one but I will leave it. This is the one I made and it didn't require eggs.

    https://cookieandkate.com/2013/sweet-potato-black-bean-veggie-burgers/

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  • moth
    moth Member Posts: 4,800
    edited August 2018

    wrenn - I just had a look at that recipe & I think it would work with flax to replace the chicken ovulation :P https://minimalistbaker.com/how-to-make-a-flax-egg...

    For the parmesan, replace with nutritional yeast or Earth Island (in Canada) / Follow Your Heart (in USA - same product, different branding) vegan parm.



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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    wrenn - easy answer! I replace eggs in recipes like this with flax-egg when you wantthe binding quality of the egg.: https://lovingitvegan.com/how-to-make-a-flax-egg/

    If you need the whippable quality of eggwhites, then the answer is equally simple: whip up some aquafaba! What's aquafaba, you say? It's the liquid in the can of garbanzos, whipped up to a froth and used in tons of vegan/vegetarian recipes. https://minimalistbaker.com/a-guide-to-aquafaba/


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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    I agree with moth - nutritional yeast is awesome as a cheese sub.


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  • wrenn
    wrenn Member Posts: 2,707
    edited August 2018

    thank you.

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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    I swear, this is my favorite thread on this website! But then again, food is my favorite thing.

    Here's a recipe I just shared with a friend who's having trouble getting her husband off of meat. We (as in me and my non-vegetarian husband) love this!

    Quinoa Taco Salad https://www.bloglovin.com/blogs/gluten-free-goddes... (it has an extra advantage for you G-Free folks of being gluten-free!). Created by my friend, Gluten-Free Goddess. Her blog/website/recipes are all excellent.

    image

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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    thanks for reposting the garlic herb sauce, Jons girl!

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  • Kayak2
    Kayak2 Member Posts: 8,561
    edited August 2018

    Can't get enough of Dr. Greger. Great speaker, great evidence-based data on the benefits of a plant-based diet. Well worth your time to view the 55 min video below.

    https://nutritionfacts.org/video/uprooting-the-lea...



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  • wrenn
    wrenn Member Posts: 2,707
    edited August 2018

    I love Dr. Greger. I have been doing plant based with my brother and sister and we compare notes and tips. Both of them now talk like him and it is hilarious. I think he is amazing.

    ETA that we also listen to his audiobook 'How Not to Die' often to stay inspired.

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  • Kayak2
    Kayak2 Member Posts: 8,561
    edited August 2018

    Hi Wrenn: I've got the audio version of How Not to Die on reserve at my local library, but am still 8th on the list, so it will be a while, but I can't wait to listen to it during my many hours on the road. Just watched Dr. Greger's 3 min video on the more recent evidence-based data that fish oil is no longer considered to be a heart-healthy supplement, since it was based on flawed reasoning: "Advice to eat oily fish, or take fish oil, to lower risk of heart disease, stroke, or mortality is no longer supported by the balance of available evidence". If anyone wants the link I can try to post it.


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  • wrenn
    wrenn Member Posts: 2,707
    edited August 2018

    Hi Kayak2, I would be interested in that link when you have time. I recently stopped taking statins and am nervous about it. It is so frustrating to find information changing on what we should be doing.

    If you can afford it you might want your own copy of How Not to Die. I keep referring back to it and although I also have the ebook I find listening to him talk really makes a difference. You can get it on iTunes. If not I hope your name comes up on the library list soon. :-)

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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    Echoing wrenn’s recommendation to buy a copy of How Not to Die if it fits into the budget. The beauty of the hardcover version is it’s always handy, dogeared and highlighted, papers and notes sticking out between pages.

    I confess that I also downloaded it so that I can more easily access it anywhere and search for keywords swiftly. I do go overboard in enthusiasm sometimes!

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  • Kayak2
    Kayak2 Member Posts: 8,561
    edited August 2018

    Here are two 3 - 4 min videos about fish oil.

    https://nutritionfacts.org/video/is-fish-oil-just-... https://nutritionfacts.org/2018/07/12/the-eskimo-m...

    Also, I can't remember if it is Dr. Greger or Dr. Fuhrman who said that eating a bowl of oatmeal for breakfast every day is equivalent to taking a statin.

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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    Kayak2 - you can get the book on eBay cheap! You won’t regret it. I can’t imagine being able to process the massive amount of information in the book by just listening to it. Check today on eBay - lots of used copies available.

    image

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  • keepmovin
    keepmovin Member Posts: 28
    edited August 2018

    I became a full-fledged Vegan about a week after being diagnosed May 16th. Love eating this way, lost about 17 lbs and feel good but tired. Chemo starts next Friday. Anything I should be sure to eat or avoid? Thanks in advance

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  • Kayak2
    Kayak2 Member Posts: 8,561
    edited August 2018

    Wrenn and Patsy: I found Dr. Greger & some of the other nutrition gurus like T. Colin Campbell, Drs. Fuhrman, Esselstyn, McDougall, Neil Bernard, Goldhamer & others, when I discovered a wonderful reversing diabetes (pre-diabetes in my case) online docu-series a few months ago. After listening to dozens of lectures by them and many others, with more or less the same basic message (go plant based) & subscribing to Dr. Greger's free newsletter, I feel I've grasped the basics (having successfully met my main goal of reversing pre-diabetes, with the added bonus of losing 15 lbs and lowering cholesterol by 30 points). Hope to continue the downward trend of those numbers, with fewer dietary lapses when I occasionally eat out with others. I had the worst (most unhealthy) breakfast I've eaten in a very long time - nothing remotely vegan about it - a platter of eggs, pancakes, bacon & sausage, I'm embarrassed to admit (but it was tasty) and now I can do without those things for a VERY VERY long time! I may follow your advice, though, and purchase the book after listening to the audiobook, but I did purchased a few "must haves" in the past and found myself not referring back to them. Since my e-mail is bombarded daily with invitations to other free docuseries on diet or other life-style subjects to the point of being over-whelming at times, (since each lecture is only usually available for 48 hours), I figured that the audiobook would be best, since I am in the car a lot and can listen then. I made up for yesterday's breakfast fiasco with a simple lunch salad today using some wonderful juicy homegrown tomatoes that someone gave me, and adding some pieces of avocado, S&P, and a small handful of walnut pieces thrown in. Heavenly!

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  • GoKale4320
    GoKale4320 Member Posts: 599
    edited August 2018

    Keepmovin - congrats on your conversion to plant-based! I would think that will help you get through chemo. When I was in the midst of chemo, I found that vegetables tasted much better than anything else. I am not exaggerating. I would suggest keep doing what you're doing. You'll hear your medical team tell you to drink lots of water - that's very beneficial. I found that I enjoyed plain seltzer water more than tap water. I also liked Crystal Light lemonade (not advocating this since it contains artificial sweetener and just not healthy, but sometimes I just needed it). Just take it as it comes, make substitutions if something doesn't taste right. Don't beat yourself up if you end up making a few unhealthy choices. Once you're done with chemo, you will bounce back and can pick up where you left off.

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  • moth
    moth Member Posts: 4,800
    edited August 2018

    keepmovin - hi & welcome!

    I'm looking at your chemo & looks like herceptin and taxol. Taxol for me didn't have huge implications for appetite though it gave me a metallic taste in my mouth and I couldn't really taste most foods for about 4 out of 7 days (I was having 12 weekly treatments). Herceptin from what I hear is notorious for causing gastric upset and especially diarrhea though some people experience constipation as well or alternating. I'd consider sticking to things that you know have not been rough on your tummy and keeping the same level of fiber you're already used to, and then adjust as needed.

    Other than that, I'd say try to keep your weight constant during chemo. Eat enough calories to stay stable and try to keep things balanced. Your body will need nutrients to repair all the damage chemo does. https://foodforbreastcancer.com/ has some tips for specific foods during chemo

    I too found sparkling water easier to drink that plain.

    Btw, the premeds for taxol made me super sleepy. I started bringing something with caffeine to sip on during treatment. Mind you, once I started icing for neuropathy, I was less drowsy lol.

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  • wrenn
    wrenn Member Posts: 2,707
    edited August 2018

    Kayak, Dr. Greger has said (can't remember which videos) that it is normal to occasionally eat crap either when you just feel like it or when offered as a guest and don't want to cause discomfort in the offerer. :-) . Be kind to yourself. This plant based thing is working for me for just this reason. I don't punish myself when I have cheat days by giving up entirely.

    Reversing pre diabetes is huge. Congratulations.

    I struggle with portion control still. I have been sticking to healthy eating but just too much of it and I need to lose more weight so have joined Weight Watchers to keep track of amounts. It was interesting to me to see just how many meat based recipes there are out there but thankfully this thread gives lots of tips for us.

    Moth, thanks for that link above.


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  • Warrior2018
    Warrior2018 Member Posts: 380
    edited August 2018

    Thank you ladies for sharing all of that interesting information. I love researching and finding new vegan recommendations.

    This morning I made tofu scramble. I think this is the best seasoning mix I’ve found. https://www.phoneybaloneys.com/

    I love the coconut bacon as well and threw in a bit of that to the scramble along with some orange peppers and hot sauce.

    Happy Friday Everyone!

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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    keepmoving - you might want to check out these two cancer-specific cookbooks. Not vegan, but really good and well researched and they do both contain lots of animal-free dishes. Of course, you can amend and edit as you wish.
    “Cooking Through Cancer Treatment to Recovery,” Rebecca Katz’s “Cancer Fighting Kitchen.” Rebecca Katz’s blog Conntecting the Dots.

    For vegan fare without the attention to cancer treatment, what to eat when and for what treatment or nutrient depletiaon, etc, but just great vegan recipes:my favorite go to blog Minimalist Baker, the Forks Over Knives Cookbook as well as the FOK app and website, and Dustin Harder’s book Simply Vegan.
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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    imagewrenn is right, kayak: Dr. Greger isn't a die hard strict anything and he acknowledges that having something you just WANT (like a piece of pepperoni pizza) is okay. I am keeping that in mind this weekend, as we are in Seattle away from home to help prepare for and attend a family wedding. Have to make compromises all over the place but I'll survive.

    Good news:the wedding reception is a pot luck taco bar. My daughter is making a rice based casserole (I won't think about the sour cream, cheese and white rice as I have a little) and MY contribution is a big batch of vegan taco filling that is to die for. Just made it last night at my sister's house with the help of the bridegroom's young kids who tasted it and pronounced it “Perfect!" https://minimalistbaker.com/10-minute-raw-vegan-taco-meat/

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  • hapa
    hapa Member Posts: 920
    edited August 2018

    keepmovin - good luck with your new diet on chemo. I had the worst diet on chemo, I blame the steroids. I went to taco bell twice in one day - two hours apart, same drive thru cashier of course and she had this "weren't you just here" look on her face - because I was so freaking hungry and nothing seemed to satisfy. I ate stuff that I hadn't touched in years, like McDonalds. Even just aside from the cravings and extreme hunger, it was hard to stick to vegan eating because my nutritional needs had changed. I ate some greek yogurt because my stomach didn't seem to be digesting anything for a while and I needed more protein. I'm still eating eggs for the protein and will probably continue through recovery from surgery. I intend to get back to vegan (or at least mostly vegan) eating when my body is healed.

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  • moth
    moth Member Posts: 4,800
    edited August 2018

    If anyone is looking for a plant-based yogurt alternative, I like the Daiya https://daiyafoods.com/our-foods/greek-yogurt-alte...

    It is fortified with cultures. I had the plain Greek one a lot during AC.

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  • moth
    moth Member Posts: 4,800
    edited August 2018

    Also, if you're having real junk food cravings, many chains across North America have been launching Beyond Meat & Impossible Foods burgers. In Canada A&W is the largest chain to offer the Beyond Meat burger.

    I'm not familiar with chain restaurants in the US but according to one article, some places to try to find the Beyond Meat : White Castle, Umami Burger, TGI Fridays and Bareburger

    It's not health food but it scratches the junk food burger itch without cruelty to animals.

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  • GoKale4320
    GoKale4320 Member Posts: 599
    edited August 2018

    https://www.drweil.com/blog/health-tips/should-you...

    This link from Dr. Andrew Weil talks about Spirulina -green/blue algae, and the short answer is no. I have read about spirulina in other articles so I was curious about Dr. Weil's opinion.

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  • PatsyKB
    PatsyKB Member Posts: 272
    edited August 2018

    Thanks for that, moth. I’ll try it.

    Another good non dairy yogurt is Forager brand Cashewgurt. Personally, I like the plain variety (I add my own flavors, fruits, spices). https://www.foragerproject.com/cashewgurt/

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