Here’s how:

One can empathise with people who are afflicted with serious food allergies: Who experience life-threatening reactions to otherwise potentially nourishing eats!

It stands to reason that these allergy suffers couldn’t eat certain foods that put them at risk of inflicting bodily trauma.

Then there are gluten intolerances and sensitivities, for instance, which can leave many feeling bloated and uncomfortable

So to feel optimal, suffers shouldn’t eat gluten.

As a vegan, what’s wearing thin is being asked, “Are you allowed to eat cow’s milk, eggs, fishes, chickens?”

Yes, we’re allowed to eat anything!

Yet we wouldn’t eat animals, or their secretions. And no, ethical vegans are not on a life long diet, but rather follow through on their beliefs of non-violence through their daily choices, which includes food selection!

Yet as much as we might emphasise that ethical vegans choose not to eat our fellow beings, we’re often met with a look of mistrust.

This is when we need to show compassion and perhaps even remember a time when we too thought it to be a diet of deprivation.

Society at large teaches, encourages and supports us into believing, trusting and placing our hope in diets.

Diets allow us to buy into an egocentric, quick fix remedy rather than to re-examine what our society at large teaches us is ‘normal, natural and necessary’.

As vegans our continuing exploration, re-thinking, un-learning, re-education can reward us by reclaiming a deeper, more healthful and environmentally sound way of nourishing our bodies. And save animals!

It’s that complex, and it’s that simple.

The post Veganism is an ideology, not a diet! appeared first on Chic Vegan.

I’m all about bright and colorful salads, homemade bean burgers, and pure and simple hummus. Giant green smoothies have been my favorite breakfast for the better part of a year. This year I joined a CSA and have been loving the fresh, local, and organic produce in my weekly share. And then there are times I need me some prepackaged tempeh bacon or a quick, microwavable veggie burger.

Here are my favorite convenient, go-to vegan meats that satisfy each and every time:

Field Roast Apple Maple Breakfast Sausages
Lazy weekend brunches do not feel complete without these delicious morsels. I was never a sausage fan in my omnivorous days, but there is something about these sweet and savory links that is pure heaven (perhaps it’s the fact they are cruelty free!). I enjoy these bad boys as a side to a big tofu scramble.

Lightlife Smokey Tempeh Strips
My longstanding love affair with tempeh bacon began the first time I tried these smokey, savory strips. Whether stuffed into a BLT, chopped into a tofu omelette, or crumbled on a salad, the spot-on flavor cannot be beat. Any time I try and replicate these at home it always falls short. These strips take the cake.

Five Star Foodies Artichoke Burgers
Just recently these locally-made patties have made it into a wider market, so more people can enjoy them. These are the only veggie burgers that have excitedly ended up in my shopping cart in multiples of 3, accompanied by a squeal of joy, because they are that good. A slather of vegan mayo, sprinkling of vegan mozzarella, and a crunchy leaf of romaine are all these babies need to reach peak perfection.

Gardein Chipotle Lime Crispy Fingers
Food nostalgia soars whenever these crispy strips are on the menu. With an added, sophisticated kick of chipotle lime flavor, the perfectly breaded vegan chick’n is the definition of comfort food. Dip them into a chipotle mayo or garlic aioli and let your taste buds revel.

Tofurky Spinach Pesto Sausages
Tofurky’s recent rebranding has brought with it plenty of new and exciting products to try. These spinach pesto sausages made me re-examine the ingredient list upon the first bite. Even though I have faith in the company’s plant-based mission, I was overwhelmed by just how cheesy they taste! These are absolutely perfect for throwing into pasta with red sauce.

What are your favorite, go-to vegan meats?

Reposted with permission from The Offbeat Herbivore. Image via Pexels.

The post My Top 5 Go-To Vegan Meats appeared first on Chic Vegan.

Some of our favorite healthy vegan food trends this year are:

Fruit Infused Water: Water infused with fruit and herbs or veggies makes a refreshing and healthy beverage. While the combination options are endless, be sure to try my favorite – strawberry, lime, cucumber and mint! Additionally, drinking warm water with a squirt of lemon is a wonderful way to start your day.

Turmeric Tea: Turmeric has become increasingly popular because of its health promoting benefits. Don’t limit this healing spice to tea, however! Add it to other beverages and foods as well. Check out my recent blog post about the new cookbook FOOD LOVE by Tess Challis for an excellent Superfood Elixir recipe using turmeric. You can also enter for your chance to win a copy!

Homemade Juices: Juicing has been popular for some time and with good reason! Fruits and vegetables help prevent a number of diseases and are a great compliment to a healthy and balanced vegan diet. For some superb recipes, check out Kris Carr’s new book Crazy Sexy Juice.

Juice Pulp Crackers: Making crackers is a great way to use up the pulp from juicing. Save your green juice pulp and make Dianne’s Green Juice Pulp Crackers.

Fermented Foods & Beverages: Make your own kombucha, kefir, kimchi and sauerkraut. Making these foods at home is easy and saves money too!

Homemade Energy Balls: The ingredient options are almost endless and energy balls are easy to make and great for snacking and morning meals or lunch on the go. Try my Goji Berry Energy Balls.

Roasted Chickpeas: Give these healthy, easy and protein-filled snacks a try.

Dried Fruit: Dried fruit is a great snack option for kids and can even be made without a dehydrator at very low temperatures in an oven.

Vegan Wings: You can make healthy and delicious plant-based wings using cauliflower, tempeh, tofu or seitan. Try these Mango Sriracha Cauliflower Nuggets from Vegans Eat What? or these Buffalo Cauliflower Bites from Dianne’s Vegan Kitchen.

Hemp Seeds: Hemp seeds are high in Omega 3 healthy fats which is important for vegans so, eat ‘em up friends!

Seaweed: Seaweed is the new kale and a great source of iodine for vegans. If you haven’t cooked with seaweed before, try these stuffed mushrooms.

Vegan Bacon: Processed animal foods have been closely linked to cancer. So ditch the pig and enjoy bacon made from healthy foods like eggplant, coconut, carrots, and mushrooms! Give Vegans Eat What? Shiitake Mushroom a try.

Vegan Cheese: Plant-based cheeses have come a long way and commercial options have exploded. A few must-try brands include Miyoko’s Creamery, Kite Hill, and Chao Slices by Field Roast. It you want to make your own cheese try a few of the recipes from Vegans Eat What?.

Veggie Burgers: Plant-based burgers are nothing new, but people and companies are making some amazing creations with plant ingredients! If you want to buy a commercial brand, try Field Roast and Beast Burgers. To make your own, try a Black Bean and Walnut Burger or a homemade Good Burger.

Jackfruit: We could not write a post without mentioning this amazing fruit from Asia. Jackfruit makes an excellent meat/fish replacement in everything from tacos to tuna. VegNews Magazine recently gave a rundown on some of their favorite jackfruit recipes.

Zoodles: Zoodles are made with fresh veggies or fruit processed thru a spiralizer. They are easy to make, fun for the whole family and can be created from a variety of healthy foods including carrots, zucchini, beets, apples, sweet potatoes. You can make a variety of delicious dishes like salads or top with your favorite raw or cooked sauce. Zoodles make a great dining option when you don’t know what to do with all your farmer’s market veggies and don’t want to heat up your home by cooking in the summer.

Buddha Bowls: Buddha or Goddess Bowls are delicious and healthy and can be made with an almost endless combination of ingredients. Make your bowl savory or sweet and enjoy it for breakfast, lunch or dinner. Start your day out with a Savory Breakfast Bowl!

Healing foods: Fruits and veggies help your body heal and can prevent many diseases. Eat a wide variety and all colors of the rainbow each day!

Vegan Ice Cream: Plant-based ice-cream is another super easy DIY food. Make it using a base of bananas or coconut milk and a sweetener like maple syrup or date paste, if desired. Check out this delicious Banana Soft Serve recipe from Victoria Moran’s Cookbook, The Good Karma Diet.

Aquafaba: If you haven’t heard of this amazing liquid, you soon will! Aquafaba is the cooking liquid of beans and other legumes. One egg is generally replaced with 3 tablespoons of aquafaba. You’ll be amazed at what you can make using aquafaba. For a complete history go to Aquafaba.com and if you’re on Facebook check out the group “Vegan Meringue Hits and Misses”.

And don’t forget the spices: Turmeric; again add this wonderful healing spice to as many meals and drinks as you can! Dr. Greger recommends you eat it every day. We also love using ginger in recipes and drinks too. Ginger has so many healing benefits; I highly recommend you get to know it!

What’s your favorite vegan food trend of 2016?

The post Healthy Vegan Food Trends In 2016 appeared first on Chic Vegan.

We’re a protein-obsessed culture. There are protein bars, protein shakes, protein powders, protein packed salads, high protein bread, protein covered protein – the list goes on and on. I’m not really sure how this preoccupation with protein started, or where the idea that it can only be found in meat products came from. The truth is that protein can be found in almost all foods, and those on meat-free diets don’t really have any problems with obtaining it. Protein deficiency is not a problem that’s commonly found in countries where food is abundant, and it’s not something that Americans really need to put any effort into eradicating.

What exactly is protein? Protein is a macronutrient, and the body needs it to build, repair and maintain tissue. Protein is made up of amino acids. There are 20 amino acids, and the body can synthesize 12 of them on it’s own, so we need to get the other 8 from food. A “complete protein” is a food that contains all 8 essential aminos and an “incomplete protein” is one that doesn’t. It used to be believed that we needed to eat all 8 amino acids together in order for them to be useful, but that was proven to be untrue many years ago. The body’s a smart machine and it knows what to do with each amino acid when it gets it.

So where do I get my protein? The question should problem by more like “Where don’t I get my protein?” Protein is found in almost every plant food under the sun. Soy foods such as tofu, tempeh, and soy beans themselves are very high in protein, as are beans such as lentils, pinto beans and black beans. Whole grains are also very high in protein, and quinoa contains all 8 essential amino acids. Nuts and seeds are also chock-full of protein. Hemp seeds are a complete protein, and they taste great sprinkled on top of a salad or mixed into your morning oatmeal. (And no, you won’t get a buzz from eating them.) Seitan, which is a wheat-meat, is also packed with protein, with about 24 grams in each serving.

Okay, so beans, grains and nuts are great, but what about vegetables? Contrary to what you might think, most vegetables are also packed with protein. 1 cup of broccoli has about 6 grams of protein. (That might not sound like a lot, but chances are that you think you need more protein than you actually do.) A cup of spinach also has 6 grams. Most green vegetables contain a lot of protein. In fact, asparagus is so high in the amino acid aspargine, that the amino was named after the plant. Even fruit contains protein! I cup of blackberries has about 2 grams, and a banana has about a gram and a half.

So just how much protein do we need? Well, the average person is probably eating a lot more than necessary. To find out how much you need, multiply your body weight by .4. The number you get is the amount of protein you need in grams. Athletes and women who are pregnant or nursing will need a little more than that. I kept track of my protein intake for a little while because of the culture’s obsession with it, and I found that I get about 20 grams more than what I need a day.x

I would love to think that this is the last time I have to answer the question “Where do you get your protein?” but sadly, I’m sure it’s not.

The post Where Do You Get Your Protein? appeared first on Chic Vegan.

Standard Medical Practice

In my pharmacy training and continuing education, great importance has been placed on various markers of health, such as blood pressure, cholesterol levels (total cholesterol, high-density lipoprotein cholesterol [HDL or “good” cholesterol], low-density lipoprotein cholesterol [LDL or “bad” cholesterol]), and blood sugar levels. Although hypertension (high blood pressure), elevated cholesterol, and type 2 diabetes are all highly influenced by lifestyle, using lifestyle changes to address these conditions is not emphasized. Although lifestyle changes are mentioned, the recommendations are not adequate, and it generally is assumed that patients will be unable and unwilling to make substantial changes. So minor, passing lip service is given to lifestyle recommendations, and then it’s on to the algorithms for step-wise pharmaceutical care to get the patient’s parameters into the target ranges.

The implication is that getting these numbers into the desired ranges with multiple expensive, side effect-ridden medications is going to create the same health outcomes and quality of life as would occur if the patient used exercise and a whole foods, plant-based diet to achieve these numbers. This cannot possibly be true, and this approach to health care is also not financially sustainable.

U.S. Health Care Costs

Health care expenditures in the United States are astronomical, but the state of our nation’s health is nothing to brag about. In 2013, the U.S. spent 2.9 trillion dollars on health care, which is about $9,255 per person.[i] This figure accounted for 17.4% of total spending; according to calculations by the CMS Office of the Actuary, health care spending in the U.S. is predicted to almost double by the year 2023, reaching $5.2 trillion and 19.3% of the economy. Despite these expenditures, in a ranking of 133 developed countries, the U.S. ranks 30^th in life expectancy, 35^th in the rate of premature deaths from non-communicable diseases, and 55^th in women surviving childbirth.[ii]

Fortunately, greater emphasis is beginning to be placed on preventive care through lifestyle changes, especially a whole foods, plant-based diet. Two of the physicians who recently have made news with their plant-based nutrition focus are Dr. Garth Davis and Dr. Robert Weiss.

Dr. Garth Davis’ Produce Prescriptions

Dr. Garth Davis is a weight loss surgeon based in Houston, Texas, who has become a strong advocate of plant-based nutrition. He has exhaustively evaluated the medical literature to come to his current recommendations, and he recently authored the book Proteinaholic: How Our Obsession with Meat is Killing Us and What We Can Do About It. With support from the Memorial Hermann Memorial City Medical Center Hospital and the Memorial Hermann Foundation, Dr. Davis has teamed up with Kristina Gabrielle Carrillo-Bucaram, founder and chief co-operator of Rawfully Organic, a nonprofit organic food co-op based in Houston, to open a “Farmacy Stand” in the hospital.[iii] The stand dispenses boxes of fresh, organic produce for $25, with patients receiving a $10 refund if they present a prescription for the produce. Dr. Davis, who so far writes the majority of the prescriptions, works at the stand himself once per week. It’s great to recommend eating a plant-based diet, but to actually write a prescription and provide fruits and vegetables directly to patients sends a powerful message!

Dr. Robert Weiss’ Farm-Based Practice

After selling his New York medical practice, Dr. Robert Weiss has built what may be the first ever farm-based medical practice.[iv] According to recent reports, his 348-acre farm has close to 100 families who pay a membership fee and volunteer time working on the farm picking weeds and harvesting vegetables. Dr. Weiss recommends a diet focused on grains, greens, and fruit, and he also believes that being involved with food production is helpful to get people more interested in their diet as well as providing healthy activity. One of Dr. Weiss’ patients, a 90-year-old woman who presented with congestive heart failure, high blood pressure, and diabetes, began following a nutritious plant-based diet. Her medical conditions resolved and she was able to begin walking around town; according to her daughter, who also started the diet and lost almost 40 pounds, her mother was able to stop taking her high blood pressure medication within 2 weeks of changing her eating habits.

Precautions Warranted

Of course, anyone who is taking medications should continue taking them as prescribed until they receive instructions from a qualified clinician to decrease or discontinue them. In addition, it is advisable to inform your clinician if you make any changes to your diet so that he or she can more closely monitor your health conditions and make treatment changes as needed. Also, I am not suggesting that conventional medicine, including medications, should never be used; for acute conditions, infectious diseases, and many non-lifestyle-related diseases and conditions, modern medical treatment is highly effective and appropriate. What I lament is the sole reliance on prescription medications to treat the symptoms of chronic diseases for which lifestyle changes can address the root cause.

It is exciting and encouraging to see physicians like Dr. Davis and Dr. Weiss following in the footsteps of pioneers such as Dr. John McDougall, Dr. Dean Ornish, Dr. Neal Barnard, Dr. Caldwell Esselstyn, and Dr. Joel Fuhrman, and joining peers such as Dr. Robert Ostfeld, Dr. Joel Kahn, Dr. Michael Klaper, and Dr. Michael Greger. I look forward to the day when it becomes standard medical practice to teach patients the importance of a whole foods, plant-based diet for optimal health!

[i] “Here’s exactly how the United States spends $2.9 trillion on health care” by Jason Millman, The Washington Post

[ii] “Health Care Spending vs. Health Outcomes in the United States” Berkeley Wellness

[iii] “Doctor writes prescriptions for produce” by Tom Behrens, Houston Chronicle

[iv] “Medical Doctor Sells Practice, Opens Up “Farmacy” Using Food as Medicine” by Justin Gardner, The Free Thought Project

The post Plants, Not Pills appeared first on Chic Vegan.

In case you’re not familiar with Victoria Moran’s work, she is the author of twelve books, including Main Street Vegan, the best-selling Creating a Charmed Life, and the plant-based weight-loss classic The Love Powered Diet: Eating for Freedom, Health, & Joy. She is also a certified holistic health counselor, founder and director of Main Street Vegan Academy (which aims to train vegan lifestyle coaches and educators) and is the host of the popular Main Street Vegan podcast. Suffice it to say she is an expert at spreading the word about healthy and balanced living through plant-based nutrition.

The Good Karma Diet is actually not a diet book at all. I look at it as more of a guide book for anyone who is seeking out a more peaceful and liberating life starting with their food choices (specifically by adopting a whole-foods, plant-based diet). The ultimate goal of The Good Karma Diet is to set readers on a path towards “the Good Karma Life, a process of moving from doing fine to doing splendidly, from not so healthy and not so happy to vibrant health.”

To that end, this book has tons of resourceful information such as:

• what foods to eat to help you feel healthy and vibrant
• how to make incremental changes at a pace and in a way that feels natural for you
• how to listen to your body and nourish yourself beyond the food you eat
• understanding the plight of animals in animal agriculture
• understanding how our food choices affect the planet
• how to shop for clothing and beauty needs in a “good karma” way
• a 21-day clean-living program

Sprinkled throughout the book are GKT’s—good karma tips—that offer practical suggestions to help you along your journey. Each chapter also offers a “Good Karma Story” from various men and women who regale how making the shift to a vegan diet upped the wow factor in their own lives.

Even though the The Good Karma Diet is not a cookbook there is a section of easy and nutritious recipes (juices, smoothies, breakfasts, soups, salads & dressings, spreads, main dishes, and desserts—my favorite!) created by Toronto recipe creator, culinary photographer, and raw food chef, Doris Fin.

Finally, there is a section entitled “Books for Your Bedside and for Your Kitchen” that offers suggested books and cookbooks that are sure to help your flourish throughout your “good karma life.”

As I read this book, I found myself thinking a little more contemplatively about my food choices and day-to-day activities: How will this meal make me feel? Have I done something today to improve my well-being? Reading The Good Karma Diet helped guide me to take the time—long overdue time—to really check-in with myself on a regular basis. And as you know in this busy digital age, we rarely take enough time to be still as we are constantly bombarded with stimulus.

I absolutely loved The Good Karma Diet book and I encourage you (or someone you know) to check it out if you are looking for a resource to help you eat and live in a way that is healthful and positive. In the very words of Victoria Moran, “I invite you to consider the possibility that nothing will more readily bring about a state of peace with your body and your food than making sure no one else’s body is your food.”

The Good Karma Diet is available May 19, 2015. Preorder the book before May 19th to get an exclusive teleclass with Victoria and you will be entered entered in the Good Karma Contest in which the charity of your choice will be in the running for one of three $100 contributions. Visit Victoria’s website for more information. We have a copy of The Good Karma Diet for one lucky Chic Vegan reader. Follow the instructions after the recipe to enter.

Chia Seed Pudding 

Ingredients:

• 1 cup unsweetened nut milk (homemade Brazil or almond milk, or unsweetened commercial vegan milk)
• 3 tablespoons chia seeds (whole or ground)
• 4 to 5 drops stevia or 1 teaspoon maple syrup
• 1/8 teaspoon vanilla bean powder or 1/2 teaspoon vanilla extract

Optional:

• 1 tablespoon pumpkin seeds, sunflower seeds, or hempseeds
• 1 tablespoon chopped nuts
• 1/3 cup berries (blueberries, raspberries, or chopped strawberries all work well)
• 1/2 teaspoon cinnamon

Loving Preparation: 


1. Stir the chia seeds, milk and sweetener in a jar. Cover with a tight-fitting lid, and leave for 5 minutes.
2. After 5 minutes, shake the jar really well. Leave for another 5 minutes, then shake really well again.
3. Leave at room temperature for at least 20 minutes or, for best digestion, keep in the fridge overnight and serve for breakfast. You can also prepare this in the morning and leave in your fridge for a midday or evening snack.
4. Before opening, shake vigorously one more time. Then pour into a bowl and add any or all of the optional ingredients.

Serves 2

Excerpted from THE GOOD KARMA DIET: Eat Gently, Feel Amazing, Age in Slow Motion by Victoria Moran, with the permission of Tarcher/Penguin, a division of Penguin Random House. Copyright © 2015.

Photo and recipe by Doris Fin, CCHP, AADP.

We have a copy of The Good Karma Diet for one lucky Chic Vegan reader! Follow the instructions below to enter. U.S. and Canadian residents only, please. Contest ends at midnight on May 13, 2015. Good luck!

a Rafflecopter giveaway

The post Review and Giveaway: The Good Karma Diet by Victoria Moran appeared first on Chic Vegan.

Once you become vegan it’s rather harrowing to discover just how many items in your home and life come from animals or animal by-products. For many it’s one of those Que Sera, Sera things; for others it sparks an overhaul of everything from the pantry to the closet. There is the assumption that eating and living vegan is an elite, expensive venture, and that food especially with animal products is not only “easier” but also cheaper. So-called ethical vegans will refuse to touch or own leather, and some will even consider pleather and other faux products to be in bad taste, but poor or new vegans may be rather hesitant to part with treasured, nostalgic items, or simply practical items which cannot easily be replaced. Whilst there are vegan versions of Doc Martens or other products that have seen one through mosh pits, university or the everyday on-your-feet jobs, these may seem on the face of it to be costly, or that going vegan means a severe and sudden drain on one’s bank account and a few hundred trips to the local charity store to drop off the entire contents of one’s home.

There are also issues to be had if you share your life and home with an omnivore or whether you would even consider it. Some vegans don’t mind cooking non-vegan foods for their loved ones or sharing pots, pans, and utensils, but others (like myself!) cringe at the thought of “cross contamination” and keep separate sponges, servings spoons and the like for the odd morsel of animal product that enters the house. Going vegan is a serious decision, and sitting down to negotiate terms is less about creating a dictatorship and more about ensuring that all these odds and ends are figured out in a way that doesn’t disrespect anyone or put them ill at ease in their own home. Omnivores are people too!

So what is a vegan to do? Here are some tips and tough questions to get you started:

Start small. No-one is going to rip your head off if you don’t throw out every single leather or wool item on your vegan birthday, and if they do then they’re not playing nice and you should ignore them or at least respectfully decline their opinion. Ask yourself what your priorities are and go systematically through your house and life.

Clothes and cosmetic products:

• Wear it ’til it’s weathered/donate/sell: Many people choose to wear their non-vegan clothes, cosmetics and accessories until they are too worn for further use and only then start shopping cruelty-free. Many simply cannot afford to get rid of their one pair of work shoes or don’t have a budget to buy another winter jacket or raincoat this year. Don’t let anyone bully you, but start carefully assessing your closet and putting items up for donation. Do you really need all those leather bags, or can you give them to charity and survive with your canvas tote? Do you have a friend that admires your woolen scarf and would appreciate a spontaneous gift? Many vegans believe that non-vegan items should be disposed of entirely because it makes you a walking billboard for cruelty, and others feel that since it exists it might as well go to someone who will appreciate it. Make up your own mind: there is no cut-out vegan, but you can live with abundantly, compassionately, and not to mention fashionably.

• Start shopping vegan for new items: Whatever your decisions about what you already own, try and make sure your future splurges and shopping trips are cruelty-free by checking labels and scouring the web. Start saving up for a good pair of vegan shoes if you feel off-the-rack synthetic products are too flimsy or lacking in style. For make-up you can easily check out local vegan brands on the web or even subscribe to Vegan Cuts Beauty Box for a monthly surprise. Going vegan isn’t a punishment! You can still look gorgeous and buy wonderful things that doesn’t involve suffering. Seriously, chic vegan!
• Keep others informed: this applies more if you’re the sort to get woolly socks for the holidays or specially knitted goodies from family and friends. You may feel like a pain but it’s better than declining a gift that someone’s worked on for months or carefully chosen for your pleasure. It really depends on your relationship with the gifter; sometimes you can re-gift with ease if it’s a once-off exchange, and other times your family members will ask why you’re not using such and such an item and be very offended if it’s not on your person or proudly displayed. You may get the whole “I don’t know what to get you” vibe because so many go-to gifts are based on animal products, so perhaps suggest they donate to your favourite charity or else demand decadent vegan chocolate, depending on your personality.

Food and eating out:

• Trash, donate or dig in? Again this is a personal choice. Some people immediately bin their food items with animal products if it’s a sudden shift, others may donate the foodstuff, and a fair number will also splash out on “last meals” with pizzas piled high with extra cheese and salami or tubs of ice-cream swirled with blocks of white chocolate. If you’re grossed out by animal products then obviously the last point won’t apply to you, but seriously consider donating your food if possible. Whilst hardcore vegan activists will tell you you’re only encouraging others instead of educating them, there are enough hungry people in your local community that will say otherwise.
• Spring-cleaning the kitchen/living in a “multivore” home: Do you share your home with an omnivore? You may consider separate kitchen items to avoid frying your veggie stir fry in a pan that is used for meat most days, but this can be considered a pain for some who don’t really concern themselves with such matters and focus on “big-issue” vegan topics instead. Some people consider it enough to simply cook their own vegan food and let their partner make any additional dishes of their own choosing, but others find it difficult to reconcile their lifestyle with a constant reminder of animal cruelty. In our household we don’t bring any animal products in, and if my husband is accidentally gifted a pot of pesto made with cheese or we have to make wet food to medicate the cats there are spoons specific for that. I’m a rigid Capricorn, and he’s a very patient Taurus, if you’re into that sort of thing, but not every relationship can handle a hard-line attitude on one or both ends. If you are in a multivore relationship and household don’t be an ass, and don’t let other vegans make you feel like one either: you are your own vegan, but those sharing your household need respect too.

• Eating out and about: If you’re lucky enough to live in a city with lots of vegan restaurants and cafés, yay! If not, remember to call or email ahead and make inquiries about menu alterations. If you’re also concerned about how the food is prepared (AKA in meat-y pans and cheese-y mixing bowls) then again make sure you ask beforehand and don’t put your poor waiter on the spot. Many people will send back food that’s got animal products in it even after requesting a vegan meal (I’ve done this), and others think it extremely ungrateful.

If you’ve been invited to dine with friends or family at their home, at a park picnic, or whether you’re hosting it yourself, be sure to let the host/ess know if you’re either bringing your own grub and utensils or how they should prepare something for you. You may feel very embarrassed, especially if you’re a people-pleaser, but checking whether people actually know what vegan means will save you from a gelatin-laden cheesecake or a dingy salad that’s smothered in mayo at the last minute when you turn your back. For some vegans, however, it’s considered rude to decline vegetarian food, such as birthday cake or a specially prepared meal. Again, that mostly happens when people around you don’t know what vegan is or that you feel strongly about avoiding animal by-products. It’s up to you to decide how to handle each person and situation. Learn how to cook some basic but delicious vegan treats and meals to eat yourself or share so that eventually everyone will see that it’s not so terrible or assume that you’re deprived.

• Animal companions: Personally I feel that one has to seriously consider the health of your pet above all else, but more and more you can find vegan dog food or dog treat recipes online, for example. Some animals are not vegans and there aren’t always vegan alternatives: my cats eat special cat food for their wonky digestive systems that’s animal-based because there’s nothing on shelves or at the vet for that purpose that is vegan, at least not in my city. There’s even a poster at my vet with a cute cat that says “I’m not a vegetarian!”. It sucks but that’s life. There are conflicting opinions, so do your research and see what works for you. I’ve seen too many bird entrails and rat livers scattered across my carpets to have any doubts about what my kitties prefer, even if they occasionally do eat grass. If you’re a newly minted vegan try considering a vegan pet if it makes you feel better.

Living sustainably:

There are so many odds and ends when it comes to transitioning to an ethical vegan lifestyle that may not occur to you until it smacks you in the face. I didn’t give a second thought to my favourite comfy leather computer chair until one day when it hit me and wouldn’t stop nagging me until I got another chair. I’m still saving so that we can upholster the dining room chairs we were gifted, but I won’t apologize in the meanwhile for having leather seats when we don’t have the funds to go out and buy a brand new ethical set quite yet.

Being vegan doesn’t mean that you are automatically required to carry the weight of the world on your shoulders and be a martyr for all things, but you may find that you naturally start considering more and more aspects of living differently and more compassionately, and that it may involve more than just changing what goes on your plate. Many vegans also have their own veggie gardens, recycle, are plastic-wary, and avoid palm oil products, but so too do non-vegans.

Whilst you go about your business of veganizing your home and life consider your actions not only from the perspective of a vegan in the world but as an individual who has the capacity to minimize waste and their negative impact on the environment and others. Don’t give yourself or others a hard time but find joy in transforming your life step by step! There is no such thing as the perfect or all-knowing vegan, and there will always be different camps.  Some fight to stay as “clean” as possible, and others advocate for chilling out and living stress-free.

Being and living vegan should become a natural part of your life and should mean compassion for both animals and humans. Navigating a vegan diet and lifestyle affects more than just you alone, so take the time to discuss changes you make with people around you so that cruelty-free living isn’t a social death sentence or something which precipitates a nervous breakdown that ends up with you living under a hemp tee-pee drinking puddle water in an effort to be the uber vegan, forgoing all earthly pleasures. Educating yourself is a lifelong process and it is possible to live abundantly as a vegan!

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As we all know, the Mediterranean diet has been a favored way of eating for years.

That being said, as vegans we find some issues with the “standard” Mediterranean diet.  If you look at the Mediterranean Diet Pyramid, you can’t miss the dairy, meat, fish and eggs.  So, if we want to adopt this way of living and eating, we will need to make some modifications.  Luckily, we don’t have to work very hard to figure out these modifications, thanks to Julieanna Hever, MD, RD, and her latest book, The Vegiterranean Diet.

Let’s be clear:  This is not a cookbook.  Yes, there are recipes, but they are included as part of an overall eating and lifestyle plan that is thoughtfully covered out in the book.  The book is laid out in three sections. Parte Uno addresses the traditional Mediterranean diet.  Starting with a good history lesson and moving on to the benefits and myths of this diet, including research findings and some good information on nutrition, you might want to take notes if this is all new to you.  Some of it is a bit technical, but it’s all quite interesting.

Moving on to Parte Due (the Italian sprinkled throughout the book is a fun touch), we get into the foundation of the Vegiterranean diet.  Julieanna addresses the benefits to the animals, to earth, and to your health.  She also lays out the “veg ten” – her own guidelines to success with this way of eating and living.  There is more nutritional education here, too, but it’s not as technical as in the first section of the book.

Parte Tre, the last section, helps us with the day-to-day strategies.  Starting with her Vegiterranean Food Pyramid (more nutrition reading), and moving on to real meal plans and social interactions, you can get a feel for how easy it is to incorporate the diet into your day-to-day life.  Julieanna also provides some great recipes.  From soups to Felafel to Moussaka, you’ll surely find something to enjoy.  Even the cheese substitutes include nice twists like sun-dried tomatoes.  Yum!

A good dietitian would never let you walk away from a session without resources.  After reading this book, you will have plenty of resources that will help you continue on your own path to living a healthy, cruelty-free lifestyle.

White Bean and Rosemary Dip 

A light and rustic dip that easily accompanies any meal, serve this creamy concoction with whole-grain bread, crudites, or whole-wheat pitas or as a sandwich spread.

Makes 1½ cups

Ingredients

• ¾ to 1 cup vegetable stock
• 2 garlic cloves, minced (optional)
• 1 tablespoon minced fresh rosemary
• 2 (15-ounce) cans cannellini (or other white) beans, drained and rinsed
• 2 teaspoons freshly squeezed lemon juice with zest
• Pinch of salt and pepper, or more to taste

Preparation

1. In a medium saucepan, bring the vegetable stock, garlic, and rosemary to a boil over medium-high heat until soft, about 5 minutes. Once hot, add the beans and reduce heat. Simmer over low heat until beans soften, 4 to 6 minutes. Add the lemon juice and zest, salt, and pepper and stir to combine.

2. With an immersion blender or transferred into a standing blender, puree until smooth, 5 to 10 seconds.

3. Serve immediately or store in an airtight container in the refrigerator for up to 4 or 5 days.

From The Vegiterranean Diet by Julieanna Hever. Reprinted with permission from Da Capo Lifelong, ©2014

The post Book Review and Recipe: The Vegiterranean Diet appeared first on Chic Vegan.

What do vegans eat?

The following is a list of healthy vegan foods that are easy to incorporate into your diet, and most importantly, easily found at most grocery stores. I buy everything I can organic, but, that is up to you, so I did not specifically indicate this.

Vegan Meat – I am not a huge fan of faux meat. I didn’t like the texture or idea of meat, really ever, and I ate veggie burgers instead of hamburgers years before I was even completely vegetarian. I remember covering steak with tartar sauce when I was little because I didn’t like the taste. I never ate chicken or turkey because it was always either plain or too dry, and I would never eat any meat on the bone, totally grossed me out. (I know I was a joy for my parents.) However, I know many people actually like the taste of meat, so if you are among them, please try some of the vegan meats on the market. Some or better than others, unfortunately, a lot of them are really highly processed and full of junk, so beware.

Quinoa – This superfood grain needs to be in your life. Quinoa is a complete protein, which is important for vegans, also, it cooks quickly, and is good in cold salads or as the bottom of a really delicious veggie bowl. Cook in advance and keep it in the fridge. Other grains like millet, brown rice, and barley are also good, however, quinoa is at the top of my grain list.

Canned whole beans – Black, white, chickpea, kidney, etc. Making beans from scratch is cheaper but more time consuming, so for new vegans, I think buying canned beans is a great option. Black beans are my favorite for veggie bowls. White beans are great in a white bean bisque. Chickpeas are a must for hummus, and kidney beans are perfect for a taco salad.

Nut butters – Delish, natural peanut butter and almond butter can be found almost anywhere, and they are great with fruit or spread on celery or whole grain toast. Makes a really healthy snack. Also, can make a truly awesome sauce with veggies and a grain for a tasty dinner.

Raw nuts and seeds – Almonds, pecans, and pepitas are my favorites, and they are also a great healthy snack. I like to buy raw so I can either choose to eat raw or can toast myself. Nuts are a great item to sprinkle on a salad, a snack, or dinner. I almost always top a veggie bowl with toasted almonds or pepitas. Raw cashews are also great for experimenting with a creamy vegan sauce or a vegan cheesecake.

Healthy snacks – I’m a snack girl. I never eat 3 meals a day, I like to snack. I try and go for less processed, smaller company snacks. I stay away from “healthy snacks” from big companies because usually them are full of GMOs. Also, they are generally full of things that are not vegan; i.e. whey, cassein, high fructose corn syrup, etc. Some of my favorites are popcorn, pretzels, rice crackers, dehydrated apples, and Tings (from Pirate Brands).

Flax seeds – These are a must for vegan baking. There are other egg substitutes but, this is my definite go to; mix ground flax seeds with water and voila, perfect egg substitute.

Earth Balance vegan margarine – A must for vegan baking, and a totally equal swap for butter in baking recipes. There is a soy-free option too, and they come in cubes for baking or a tub for spreading.

Roasted veggies – Obviously, vegans need to eat vegetables. There are so many great veggies and so many things you can do with them. However, if you are a newly minted vegan, I think the best advice is to make some roasted vegetables. I roast everything. My favorite is roasted broccoli – toss some broccoli with oil, salt, pepper, and crushed red pepper (and oregano and garlic powder, if you so desire) and roast at 400 for about 25 – 30 minutes, until it starts to brown. Roasting intensifies and caramelizes your veggies and makes them soooooo much better than steaming or even sauteing. Another favorite is to roast some vegetables and then puree into a delicious creamy bisque.

Smoothies – It is really simple and really healthy to buy some fresh or frozen fruit, add some non-dairy milk, and maybe a small handful of nuts, flax, hemp, or chia seeds or a few handfuls of spinach and have a great healthy smoothie.

This is by no means a comprehensive list, however, these staples are easily found in your local grocery store and are a great foundation for vegan cooking. There are many vegan websites with a plethora of recipes and advice, so search, experiment, and congratulations to you for choosing a vegan lifestyle, let the adventure begin!

The post Healthy Vegan Food Finds When You Are A New Vegan appeared first on Chic Vegan.

Jill Nussinow, aka The Veggie Queen is a Registered Dietitian who has been teaching plant-based, whole foods cooking almost 30 years at Santa Rosa Junior College and elsewhere throughout the US and beyond. She is the author of three award-winning cookbooks: Nutrition CHAMPS: The Veggie Queen’s Guide to Eating and Cooking for Optimum Health, Happiness, Energy and Vitality, The New Fast Food: The Veggie Queen Pressure Cooks Whole Food Meals in Less than 30 Minutes, and The Veggie Queen: Vegetables Get the Royal Treatment, and, and stars in the DVD: Pressure Cooking: A Fresh Look, Delicious Dishes in Minutes. Her next book Vegan Under Pressure will be released later this year.

You will find her frequenting local farmers markets weekly. One of her favorite things is to see what she can cook up in her pressure cookers with what’s fresh at the market. Jill also loves mushroom hunting and teaching fermentation classes.

Chic Vegan: What motivated you to become vegan? Was it an overnight switch or more gradual shift?

Jill Nussinow: I was already a vegetarian for many years. Almost 15 years ago I started teaching the McDougall program and I found that I didn’t care much about eating non-vegan foods so I stopped eating them. It was a gradual shift and a shift in consciousness that caused the change.

CV: When people learn that you are vegan, what is the #1 question they ask and what is your response?

JN: Oh, you know… Where do I get my protein? My answer: From food.

They generally don’t ask many questions, possibly because they know that I have a lot of energy and I am rarely sick. The proof is in the (vegan) pudding.

They will comment, however, about how they could NEVER give up cheese, milk, eggs or some other animal food. I just say, “You will when you are ready.”

CV: You’re known as “The Veggie Queen”. Where did that nickname come from?

JN: The original name of my business was The Vegetarian Connection but between that and my difficult last name, it was too hard for people to remember and spell. I was teaching at a cooking school and I was introduced as our resident Veggie Queen. As soon as I heard it, I knew that the name was mine.

CV: Tell me a little bit about your book Nutrition CHAMPS and what inspired you to write it.

JN: Nutrition CHAMPS was a labor of love – the love of plant-foods and new way to get people to think about eating. I want people to focus on eating many nutrient-dense foods. I also wanted to get my fellow vegan authors, recipe developers and bloggers on board with their ideas for the CHAMPS foods; cruiciferous vegetables, herb and spices, alliums, mushrooms, pulses (peas, beans and lentils) and seeds and nuts.

It is also the most nutrition-oriented of my books which makes the Registered Dietitian in me happy. Often I forget to mention that I am an RD since I wear my culinary educator and cooking teacher hat so often.

CV: Do you have any favorite recipes in the book?

JN: I have a lot of favorite recipes in the book, many of which are not mine. I often get tired of my own recipes. Here are some of those that I like of my own:

• Garlicky Lemon Spinach Salad with Sunflower Seeds, Olives and Sprouted Beans. It hits a lot of high notes and I love salad.
• The Veggie Queen’s Raw Kale Salad. No comment necessary although I am a bit of a tahini and miso addict so that explains this.
• Lentil Mushroom and Walnut Pate.
• Cocoa Spice Roasted Squash
• Rich Mushroom Gravy
• Braised Cabbage with Cumin – it’s so simple and so tasty.
• Here are the others that I like because they are unique.
• Cinnamon Roasted Radishes from Amie Valpone
• Coconut Chickpea Crepes with Smoky Herbed Mushrooms – Erin Wysocarski
• Gutsy Greek Gigantes Beans with Greens, Oregano and Mint – Ellen Kanner
• Wonder Spread – Dreena Burton
• Taco Nut “Meat” – Carolyn Scott Hamilton
• Blueberry Gel – Fran Costigan

And I could very well go on.

CV: What inspires you to create a new recipe?

JN: I am generally inspired by what is growing and what grows together in season. Or I might be inspired by an herb or a spice or a particular mushroom that is growing. Or it might come to me in a dream. The natural world and life inspire me.

CV: Do you have any advice for aspiring vegan cookbook authors?

JN: Know that you are in it for the long haul. You can either publish your book on your own which can be fairly fast, or you can get a publisher and it will take much longer. Before you are ready for a book you need a whole lot of close-to-perfected recipes. Write down what you do, measure carefully and keep on doing it. It’s an exciting life and requires work but what better message to put out into the world than compassionate cuisine that changes many lives?

CV: What is your favorite vegan indulgence?

JN: Miyoko’s Kitchen cheese, Chao cheese sparingly and dark chocolate most often.

CV: What vegan product could you not live without?

JN: Do vegetables and other real foods count? There isn’t a product made that I must have, other than tahini, miso and umeboshi vinegar. And if I had to, I could live without them, too. But I doubt that I could live well without vegetables, especially greens, raw and cooked.

CV: What can we expect from you next? Is there another cookbook in the works?

JN: You can expect that this year I might actually have time to write more blog posts. I have another book, Vegan Under Pressure (Houghton Mifflin) coming out later this year or early next year. I am still amazingly enamored with pressure cooking, almost 20 years after I started doing it and teaching it. The food is just oh so tasty and fast. It also eco-friendly.

The post Interview Series: The Veggie Queen Jill Nussinow appeared first on Chic Vegan.