VEGANS- help me please!

kiraleilani
kiraleilani Posts: 124 Member
in Food and Nutrition
I've been a lacto/ovo vegetarian for years. It all started with the fact that I just didn't like meat at all. It grossed me out, hated the taste, texture, etc. When I found out about the insane cruelty that happens within the meat industry, that just validated my vegetarian diet even more, for me personally.

I just finished watching the documentary on Netflix "Vegucated." Totally bawled my eyes out about the way the chickens who produce my eggs were treated and slaughtered, and how the cows who provide my milk are treated and eventually slaughtered. Seriously made me sick. I'm ready to take the next step to become a vegan.

My plea for help is this: Would anyone be willing to share recipes with me? I have a husband and 3 little boys to feed. I'm looking for family-friendly veganism. What are some of your favorite vegan products? What do your kids love to eat? Are there any supplements we need to start taking since we will be giving up dairy, such as calcium? What do I need to watch out for on nutrition labels at regular grocery stores that signal something isn't vegan, like whey?

I live in the Salt Lake City area and have plentiful access to health food stores. Any advice, recipes, info, or online links to websites or blogs are all welcome and highly appreciated!

Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    To be honest, you will probably get a better response if you join one of these groups and ask the question there:

    http://www.myfitnesspal.com/groups/home/45-happy-herbivores

    http://www.myfitnesspal.com/groups/home/46-team-vegan


    They have lots of recipes as well on their threads
  • kiraleilani
    kiraleilani Posts: 124 Member
    To be honest, you will probably get a better response if you join one of these groups and ask the question there:

    http://www.myfitnesspal.com/groups/home/45-happy-herbivores

    http://www.myfitnesspal.com/groups/home/46-team-vegan


    They have lots of recipes as well on their threads

    Thanks!
  • abrahamsitososa
    abrahamsitososa Posts: 716 Member
    I recommend you watch the documentary called "Kives over Forks" on Netflix. You will turn into a vegan after that :)
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Not a vegan here, but I do love this blog. She is a mom and does fun lunches.
    http://veganlunchbox.blogspot.ca/

    She also has a couple of cook books. I have one but havent' had a chance to make anything yet.

    I've tried a number of recipes from the Get Healthy, Go Vegan cookbook and haven't found one I didn't like. I can't reference the book right now but there was some rice and bean burgers that were awesome.
    http://www.amazon.com/Get-Healthy-Vegan-Cookbook-Jump-Start/dp/0738213586

    Also a great recipe site
    http://www.ivu.org/recipes/
    The Asian 5 spice stir fry was awesome.

    Here is a list of ingredients to watch for
    http://www.veganwolf.com/animal_ingredients.htm

    Also, a great site for information is veg.ca (I know its Canadian but tons of great info). I did their 2 week challenge. They send you useful info everyday. I don't think I used many of the suggested recipes but still a good reference. They even suggest a meal plan.

    ETA - I haven't checked it out, but I know a few people who really like ohsheglows.com
  • Shaybug
    Shaybug Posts: 80 Member
    I'm a former vegan and some of my favorite books starting out were:

    "How it All Vegan"
    "Skinny *****"
    "The Engine 2 Diet"
    "The Ultimate Vegan Guide"

    Calcium isn't an issue if you are eating all of your green veggies like broccoli and spinach etc.

    B12 will be one to think about supplementing possibly though if you aren't getting through fortified foods, just make sure your supplement is vegan friendly.

    vegan.org is great too
  • padfoot3179
    padfoot3179 Posts: 14 Member
    The kind diet by Alycia Silverstone is a great book on be coming Vegan. It has a ton of recipes for each meal. I haven't gone total vegan yet, I still eat chicken once or twice a week. I stopped eating beef all together after learning that they feed beef cows the remains of other cows and euthanized pets.
  • kzandarski
    kzandarski Posts: 51
    My daughter uses vegweb for many recipies
  • angelicasmommy
    angelicasmommy Posts: 303 Member
    A lot of people are worried about B12 and Vit D on a vegan diet, but you can get B12 from almond/soy/whatever milk (The almond milk I drink has I believe 45% of your daily needs in 1 cup) and I noticed that the vegan butter I use (Becel) has Vit D in it.
  • abrahamsitososa
    abrahamsitososa Posts: 716 Member
    A lot of people are worried about B12 and Vit D on a vegan diet, but you can get B12 from almond/soy/whatever milk (The almond milk I drink has I believe 45% of your daily needs in 1 cup) and I noticed that the vegan butter I use (Becel) has Vit D in it.

    You can also get vitamin b12 from a very affordable supplement called Spirulina. Its an algae that they sell in tablets. And mushrooms are loaded with vitamin D3 which is the type of vitamin d that our bodies need.
  • downtheadders
    downtheadders Posts: 26 Member
    Don't just rely on food for B12, it's not a reliable source and a B12 supplement is cheap! I recommend these http://www.soap.com/p/deva-vegan-vitamins-sublingual-b12-1-000-mcg-tabs-66481?site=CA&utm_source=Google&utm_medium=cpc_S&utm_term=ADA-019&utm_campaign=GoogleAW&CAWELAID=1323243919&utm_content=pla&adtype=pla&cagpspn=pla

    Here's a post on why seaweed is NOT a good B12 source fyi http://jacknorrisrd.com/?p=2399 (this blog is really helpful in general by the way)

    I also recommend this cookbook! It's almost all healthy and it has calorie counts in the margins http://www.amazon.com/Appetite-Reduction-Filling-Low-Fat-Recipes/dp/1600940498
  • downtheadders
    downtheadders Posts: 26 Member
    Oh and here's a good list of things to look out for to avoid http://www.peta.org/living/vegetarian-living/animal-ingredients-list.aspx the list is a bit overwhelming, but you get a sense of the common ones to look out for pretty quickly. Usually if you just scan the allergens list it will tell you if it has milk in it. Sometimes they won't list eggs though, so you do need to check for that.
  • abrahamsitososa
    abrahamsitososa Posts: 716 Member
    Don't just rely on food for B12, it's not a reliable source and a B12 supplement is cheap! I recommend these http://www.soap.com/p/deva-vegan-vitamins-sublingual-b12-1-000-mcg-tabs-66481?site=CA&utm_source=Google&utm_medium=cpc_S&utm_term=ADA-019&utm_campaign=GoogleAW&CAWELAID=1323243919&utm_content=pla&adtype=pla&cagpspn=pla

    Here's a post on why seaweed is NOT a good B12 source fyi http://jacknorrisrd.com/?p=2399 (this blog is really helpful in general by the way)

    I also recommend this cookbook! It's almost all healthy and it has calorie counts in the margins http://www.amazon.com/Appetite-Reduction-Filling-Low-Fat-Recipes/dp/1600940498

    I hope you are not confusing the vitamin b12 from seaweed to that of algae?
  • downtheadders
    downtheadders Posts: 26 Member
    Actually if you read the post he mentions algae specifically. Here's another source saying the same

    "Foods such as sea vegetables
    and spirulina may contain vitamin B-12 analogs; neither these
    nor fermented soy products can be counted on as reliable
    sources of active vitamin B-12 (29,88)."
    http://www.vrg.org/nutrition/2003_ADA_position_paper.pdf

    B12 is one of those things you don't want to mess around with. It's best to just take a B12 supplement rather than pay for it later.
  • spisea
    spisea Posts: 41 Member
    You have good timing. There is lots of great information on line these days. For recipes, start with vegweb.com.

    For information from a nutritionist, look up Ginny Messa, the VeganRD. She has a website that gives solid info on vegan nutrition. (Not a fad diet or a nutrition guru! There are so many of these out there. You have to be careful.)

    The lunchbox suggestion above is excellent!

    For books, I suggest Veganomicon and SuperMarket Vegan. These books have plenty of approachable recipes that kids are more likely to enjoy. Especially the later book.

    Really, you can veganate any regular recipe. Just type it into google, add the word Vegan, an tada! You should have several options.

    BTW, I would also recommend caution with anything with PETA in it. They are horribly misogynistic, fat-phobic people who will do anything to get attention, including putting animals in danger. They don't represent all vegans. My rule, is that if it's got PETA in the address, don't click. Its not worth the aggravation.
  • spisea
    spisea Posts: 41 Member
    ohsheglows is an excellent source for recipies! I've made several of her recipes and they are delish! Also, a lot of them have already been entered on this site, so less typing. Yea!
  • jw17695
    jw17695 Posts: 438 Member
    I don't use vegan meats because I think it's a bit odd to want to taste something that taste like what I have chosen to give up. I usually just sub out meat for eggplant or portabello mushrooms. I also use a lot of beans in my meals.
  • downtheadders
    downtheadders Posts: 26 Member


    BTW, I would also recommend caution with anything with PETA in it. They are horribly misogynistic, fat-phobic people who will do anything to get attention, including putting animals in danger. They don't represent all vegans. My rule, is that if it's got PETA in the address, don't click. Its not worth the aggravation.

    True, but they still have some helpful lists. Like who tests on animals and lists of common animal derived products. You just have to stick to what you're looking for and not get side tracked by naked ladies covered in lettuce.
  • abrahamsitososa
    abrahamsitososa Posts: 716 Member
    Actually if you read the post he mentions algae specifically. Here's another source saying the same

    "Foods such as sea vegetables
    and spirulina may contain vitamin B-12 analogs; neither these
    nor fermented soy products can be counted on as reliable
    sources of active vitamin B-12 (29,88)."
    http://www.vrg.org/nutrition/2003_ADA_position_paper.pdf

    B12 is one of those things you don't want to mess around with. It's best to just take a B12 supplement rather than pay for it later.

    So what makes your source correct and my sources incorrect? If you trust the government and the medical along with the pharmaceutical industry well... to each their own. I don't.
  • spisea
    spisea Posts: 41 Member


    BTW, I would also recommend caution with anything with PETA in it. They are horribly misogynistic, fat-phobic people who will do anything to get attention, including putting animals in danger. They don't represent all vegans. My rule, is that if it's got PETA in the address, don't click. Its not worth the aggravation.

    True, but they still have some helpful lists. Like who tests on animals and lists of common animal derived products. You just have to stick to what you're looking for and not get side tracked by naked ladies covered in lettuce.

    I try not to do things that support people who do things that are harmful. That's why I'm vegan in the first place. I stopped clicking when I went to a page about saving whales and the "whale" in question was a fat woman. These kinds of messages hurt women and ultimately, they hurt the vegan movement because they make us look like a bunch of *kitten*.
  • spisea
    spisea Posts: 41 Member
    Actually if you read the post he mentions algae specifically. Here's another source saying the same

    "Foods such as sea vegetables
    and spirulina may contain vitamin B-12 analogs; neither these
    nor fermented soy products can be counted on as reliable
    sources of active vitamin B-12 (29,88)."
    http://www.vrg.org/nutrition/2003_ADA_position_paper.pdf

    B12 is one of those things you don't want to mess around with. It's best to just take a B12 supplement rather than pay for it later.

    So what makes your source correct and my sources incorrect? If you trust the government and the medical along with the pharmaceutical industry well... to each their own. I don't.

    I have training in nutrition as an alternative medical provider. (Totally not the medical establishment.) B-12 does not come from algae. It just doesn't. Nutritional yeast, yes. Algae no. If you don't include a mainstream b-12 source regularly, you will get sick eventually, but it might take years. Some people don't develop a deficiency for ten years!

    http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html
  • Dawnhasajeep
    Dawnhasajeep Posts: 180 Member
    LOVE my Happy Herbibore cook books by Lindsay Nixion.

    http://happyherbivore.com/

    Forks over knives was a great movie along with these books featured in the movie The china study, How to prevent and reveres heart disease and Engine 2

    I still take a daily vitamin, and B12 (can only get it from meat) every now and then as well as Extra Vitamin D only because I showed low in D and don't get enough living in Maine in the winter.
  • kiraleilani
    kiraleilani Posts: 124 Member
    Thank you, THANK YOU everyone! This info is so great!!!

    We LOVE nutritional yeast around here, so I'm happy I have my B vitamins covered :) Great to know about the calcium! I have a house full of kale lovers.

    I can't wait to look at all these links and try new recipes!
  • abrahamsitososa
    abrahamsitososa Posts: 716 Member
    Actually if you read the post he mentions algae specifically. Here's another source saying the same

    "Foods such as sea vegetables
    and spirulina may contain vitamin B-12 analogs; neither these
    nor fermented soy products can be counted on as reliable
    sources of active vitamin B-12 (29,88)."
    http://www.vrg.org/nutrition/2003_ADA_position_paper.pdf

    B12 is one of those things you don't want to mess around with. It's best to just take a B12 supplement rather than pay for it later.

    So what makes your source correct and my sources incorrect? If you trust the government and the medical along with the pharmaceutical industry well... to each their own. I don't.

    I have training in nutrition as an alternative medical provider. (Totally not the medical establishment.) B-12 does not come from algae. It just doesn't. Nutritional yeast, yes. Algae no. If you don't include a mainstream b-12 source regularly, you will get sick eventually, but it might take years. Some people don't develop a deficiency for ten years!

    http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html

    I haven't done much research on how b12 from Spirulina is absorbed by the body or not. But wheatgrass also contains significantasignificant amounts of B12 if you don't trust the great superfood spirulina.
  • KBGirts
    KBGirts Posts: 882 Member
    What if you just tried to find a better source for eggs and dairy. I buy pasture raised eggs from the farmers market. They come from people's back yards. Just an idea.
  • miasapearl
    miasapearl Posts: 38 Member
    I use to be vegan for three years during high school/college years so I have a lot of cookbooks and know how to cook for the family since I took over the cooking for the family when I was in junior high school. I received a lot of grief from my family about that.

    "The Joy of Vegan Baking" is a really good book for the sweets that your family might miss. There are also lots of vegan cookbooks out there that you might want to check out from your local library first before purchasing.

    I love using seitan to replace meat. They're not too hard to make at home but are available in grocery stores. For eating you out can go to ethnic restaurants. There are a lot of vegetarian/vegan options in Indian food, Chinese food, etc.



    other online sites:
    http://vegweb.com/
    http://fatfreevegan.com/

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