Vegan Food

The vegan diet consists primarily of the following foods: vegetables, fresh fruits, whole-grains, pasta, olive oil, coconut oil, tofu, legumes and beans, soy, faux meats, faux cheese, legume patties, vegetable patties, dried fruit, soy and rice milk, soy yogurt, vegan baking (cakes, muffins, slices, brownies), salads, fresh juices, smoothies, nuts, seeds, peanut butter, almond butter, cashew butter, vegan margarine, vegetable soups, and stir-fries. In fact, nowadays one can create a dish that replicates their favorite foods, only without meat and dairy! With the convenience of countless vegan websites, blogs and vegan recipe e-books, one should have no trouble finding a recipe to 'clone' their favorite dish or sweet treat! Indeed, vegan food never has to be boring!

When you first look at the vegan food pyramid, it is sort of similar to the one that you might be familiar with. Breads and grains form the base of the vegan pyramid, followed by fruits and veggies one level up. However, if you look at it closely, you see that milk and dairy have been replaced with other calcium-rich foods like fortified soya milk. Meats have been replaced by legumes, which include beans, nuts, peas and lentils and tofu. On some versions of the pyramid, legumes and calcium fortified foods are grouped together, on others they are placed side by side the way meat and dairy appear on the regular food pyramid. In any case, they are important to the vegan diet because these foods contain most of the protein that vegans consume.

Raw vegans ought to make certain that their intake of vitamin B12 is sufficient, because it is created simply by germs and does not take place dependably in plant foods. Vitamin B12 lack can have really serious effects such as anemia and neurodegenerative condition. Vegetarians, encourage that vegans possibly frequently take in meals prepared with B12 or consider a B12 dietary supplement. Tempeh, seaweed, spirulina, natural and organic produce have not been established to be reliable sources of B12 for the dietary demands of vegans. Vitamin B12 can be determined in dietary yeast that has been fortified with B12. The majority of commercially distributed soya milks are in addition primed with B12

So start taking this step by step. Once you feel you are comfortable taking out meat and dairy out of your diet, then start making plans to really eliminate other animal products from your diet, especially dairy and eggs, which are more tricky to eliminate. If you like foods such as pasta, cookies, cake or other baked goods, you will find that some or the majority of them contain dairy or eggs. Once you are comfortable with that, then you should move on and take completely out of your diet any animal by-product on vegan foods. To do this you need to start doing some research of your own and start asking people about what products you should be aware of. When you are more knowledgeable of this animals by-products, then the best way to find out if the food you are buying contain one of those, is to make reading labels a habit. In this way your can be 100% sure that the food you are buying is completely vegan.

If you are a vegan or an extremely healthy vegetarian, consider bringing foods that are not so extreme to the people who really need to improve their diet the most. And please don't ignore the power that meat substitutes can offer. Let us make an effort the next holiday - whether it is Christmas or the Fourth of July - to use meat substitutes as fun, enjoyable, ways for family members to enjoy the same food, even if its not all the time.