Vegan advice
amyjoan1
Posts: 47 Member
Hey, I would appreciate any other vegans to help guide me!! I would love to know what others are eating for complete sources of protein, any yummy recipes, and I could definitely use some advice on getting more calcium. I also crave chocolate and really try to not eat anything that has any added sugars, additives, thickening agents( xanthan gum etc). Anyone wants to add me I would be grateful as I don’t have any vegan friends to discuss all this. Thx!!!!!!
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Replies
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You can combine a grain with a legume. Ex: Rice or pasta and beans, quinoa and beans or lentils (or both). Soy is a complete protein.
For some calcium sources, most plant-based milks are fortified with calcium. Tofu, and dark leafy greens (collard greens, kale, spinach).
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Thx, I recently gave tofu another chance I read for tofu beginners to get super firm and I’m guessing it’s all about the seasoning bc it was actually good. I would really like to get some good recipes for collard greens. Never had that but has lots of calcium/nutrients. Wonder if I can make make kale/collard chips? I do eat beans but don’t do pasta anymore. Thx for the suggestions1
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Also want to find a protein drink that has no additives and thickening agents. Not easy to find. Probably better off just eating chia and hemp and the actual seed/ food source0
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Amy - I’m WFPB (very active) and honestly, I don’t really worry about macros much and certainly not complete protein. My staples are beans, greens, potatoes, lots of random veggies and tons of fruit. Some nuts and seeds and nut butters. This may sound like woo, but I think cravings are typically your body’s way of telling you something is missing. So eat dark chocolate, or try and figure what nutrient you may be deficient in. The Facebook group dirty Girl Clean Food has wonderful recipes if you don’t mind the f bomb).5
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Thx, I recently gave tofu another chance I read for tofu beginners to get super firm and I’m guessing it’s all about the seasoning bc it was actually good. I would really like to get some good recipes for collard greens. Never had that but has lots of calcium/nutrients. Wonder if I can make make kale/collard chips? I do eat beans but don’t do pasta anymore. Thx for the suggestions
You can use collard greens in soup, and you can use them to make a wrap like you would use a tortilla. Google "vegan collard greens wrap" and experiment.
Here's one: https://minimalistbaker.com/vegan-collard-green-burritos/
If making walnut "meat" is too much work, I'm sure you can just get vegan ground "beef" and use that.2 -
Thx for the help! I definitely think there is a reason also I crave chocolate besides just liking it! And also I didn’t even know you can eat collard greens w out being cooked! See there’s still so much to learn but i love it and find it fun checking out new foods that are clean & healthy. Thx0
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Your body will do all the protein combining for you if you're eating foods with a variety of amino acids. Typically people who are eating a variety of fruits, vegetables, grains, beans, and seeds/nuts are getting the amino acids they need to get complete proteins. If you're aiming for a calorie deficit, it may be a bit harder to get the protein you need (just because you're limiting calories). When I was in a deficit, I made sure to eat higher protein foods like beans, tofu, tempeh, or seitan daily (and am still doing it most days now).
I've found Pinterest to be a great source for vegan recipes.
For calcium, I'm usually getting fortified plant milk (cashew is currently my favorite) and lots of greens.
Be thoughtful about layering additional restrictions on top of veganism. Sometimes it can make it more difficult to get what you need. If the restrictions serve a purpose for you, great. But if not, feel free to let them go.
I love braised collard greens. Some people find them a bit overwhelming raw, but when you cook them down, they're delicious. Sometimes I'll add stuff like tempeh bacon, liquid smoke, or crushed red pepper. You can also use them as a "wrap" for things like sandwich/burrito fillings. I had a delicious "nacho" collard wrap with cashew cheese last year.8 -
I'm vegetarian, not vegan, but a lot of my cooking tends to be vegan. Mostly, I get my protein from tofu and tempeh, plus processed stuff like Gardein, Sol, or Yves. I sometimes make my own seitan. Quinoa now and then.1
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So I’m assuming I don’t necessarily need a protein shake since I am eating tofu, chia, mostly all greens, seeds. Unless anyone has found one without any unhealthy additives. Any one eat rubhard?( not sure how to spell it). Would like to hear about that one!! Also any thoughts on frozen veggies compared to fresh? Obviously a difference but still nutritious?!!!! Thx3
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Also calcium for my kidneys I was told is important since I’ve had stones in the past and my old nutritionist said not to over due the vitamin C wich I get a lot of from all the veggies! I know it’s finding balance also.0
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So I’m assuming I don’t necessarily need a protein shake since I am eating tofu, chia, mostly all greens, seeds. Unless anyone has found one without any unhealthy additives. Any one eat rubhard?( not sure how to spell it). Would like to hear about that one!! Also any thoughts on frozen veggies compared to fresh? Obviously a difference but still nutritious?!!!! Thx
Nobody *needs* a protein shake, but they can be helpful for people who want to boost their protein intake. We don't know how much protein you're getting now. I'm not sure what additives you consider unhealthy, but I can't imagine that you would have problems finding something to use. Are you in the US? Why not just buy some plain brown rice, hemp, soy, or hemp protein? You can mix it with whatever you'd like to add flavor. Two brands I've personally used are Bob's Red Mill Hemp Protein and Now Sprouted Brown Rice Protein.
I've eaten rhubarb. It's a very tart vegetable with a texture kind of like celery. Most people eat it in desserts (like strawberry rhubarb pie), but you can also roast it or puree it for soups (I would personally recommend mixing it with other vegetables like carrots).
Frozen vegetables are usually much cheaper than fresh ones and -- since they're processed immediately after picking -- they can have even more nutrients than their fresh counterparts (since they have to travel to the grocery store and then sit there until somebody buys them).4 -
For Chocolate cravings, I like the Blue Diamond Chocolate Almonds. Not totally as clean as you're probably wanting but really close (4g of sugar). Also, I've found chocolate roasted chickpeas. Just dark chocolate like Green and Black is vegan. SunWarrior is fairly clean for a protein powder. Depends on what your definition is of no fillers, junk. Vegan protein drinks with non-dairy milks are great for chocolate/sweet cravings too.
I'm not Vegan but try to eat vegan at least three/four days a week. We eat very little animal products.3 -
Why wont you eat products with xanthan gum? It is made from fermentation of leafy vegetables and isn't harmful. I'm not criticising, just curious.6
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When I say thickening agents and additives I’m speaking of guar gum xanthan gum cane sugars, syrups. In trying to eat clean and healthy I don’t want to see contains any guar gum, carrageenan and so forth. It’s obviously not easy to find things that are not going to have these and many others in them. I understand that, just don’t feel I need to be absorbing these things into my body. That is just my choice and that’s alright others might be ok with whatever “additives “ are in their food. To each their own. 6 out of 4 immediate family members had cancer so I am trying to eat as healthy as possible. Not a competition not a debate just a personal choice for many personal reasons. Thx12
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Also I sent this post to get advice and help in what foods are good for protein, calcium, and to see what other vegans do for sweets. Not really to have to explain why I choose to eat this or that it just is and I’m still learning and want to continue to learn. To maintain health and balance within the body. I am open to learn and hear other vegans advice on what some feel is alright to eat and what’s not. Everyone has different views wich is a great thing. Take what u can use and leave the rest right? All a learning process and lessons taught along the way7
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Thx, I recently gave tofu another chance I read for tofu beginners to get super firm and I’m guessing it’s all about the seasoning bc it was actually good. I would really like to get some good recipes for collard greens. Never had that but has lots of calcium/nutrients. Wonder if I can make make kale/collard chips? I do eat beans but don't do pasta anymore. Thx for the suggestions
Consider pea, chickpea, lentil or soy pasta instead of regular flour-based pasta, if you're trying to avoid the latter. Most brands of legume-based pastas just legumes as their single ingredient, and they're substantially higher in protein than standard pasta.
I find the black bean & soy pastas to have a different texture than normal pasta - a little chewy - so I don't enjoy those in Italian-esque tomato sauces or cheese-like sauces (y'know, nutritional yeast or nut-cheese things - I get that you've vegan). I do enjoy those in pseudo-Asian dishes, though. A special favorite, high in protein, is soy spaghetti and veggies in peanut sauce made with peanut powder, soy sauce, rice vinegar and seasonings of choice (such as Szechuan pepper, chile sauce, minced garlic, chopped green onions, fresh grated ginger, or that sort of thing - not all of them at once, of course!).
Some of the chickpea/pea/lentil pasta brands have a texture more like regular pasta, so I like those fine with tomato sauces. It pays to experiment.
Of course, these are only as complete a protein as the legumes they're sourced from. You can complement them as you would the same type oof beans, for a more well-rounded amino acid profile.0 -
Bake some tofu. It's easy and cheap.
https://happyherbivore.com/recipe/basic-baked-tofu/
Get a bottle of marinade (I use the brand Soy Vay). Cut tofu into slices and let it marinate in a baking dish for about 20 min on each side. Then it's ready to bake as instructed in the link. Wish I did this sooner... saves a lot of money.0 -
Hi! I’m mostly vegan as I’m currently pregnant and have added a little dairy and eggs. Some complete protein sources I use are: hemp seed ; pumpkin seed; Quinoa, Ezekiel Bread , soy, and the combination of beans and rice. A lot of people are afraid of seeds but I found it highly useful for me getting pregnant this time around, particularly flaxseed. I was on a omnivorous diet the first time trying to get pregnant and it took me 3 years to conceive. Second time around, being on a vegan diet, I conceived my very first try. A vegan diet really helped stabilize my hormones. Good luck with your vegan diet, it’s totally worth it!0
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When I say thickening agents and additives I’m speaking of guar gum xanthan gum cane sugars, syrups. In trying to eat clean and healthy I don’t want to see contains any guar gum, carrageenan and so forth. It’s obviously not easy to find things that are not going to have these and many others in them. I understand that, just don’t feel I need to be absorbing these things into my body. That is just my choice and that’s alright others might be ok with whatever “additives “ are in their food. To each their own. 6 out of 4 immediate family members had cancer so I am trying to eat as healthy as possible. Not a competition not a debate just a personal choice for many personal reasons. Thx
But what purpose do these restrictions serve? It sounds like they're actually making it more difficult for you to meet your nutritional needs.
I can understand being concerned for your health and I try to make nutritional choices that will support my health as well. I think people are just trying to make sure that these additional restrictions aren't going to make veganism to difficult for you.5 -
Yes might sound difficult to some but I am alright with learning how to eat as clean and healthy for the well being of my body and mind. It’s never too difficult- that’s why gaining as much knowledge and learning along the way and asking for advice works for me. It’s a learning process and one that I am happy to be learning. So I appreciate comments on what others eat or how they prepare and so forth!!5
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To add to the chocolate suggestion - i buy Cacao Powder! 🌰
(Can put in smoothies, oatmeal, protein shakes, milk)1 -
I was just recently thinking how can I add chocolate just a little into my daily intake( especially since I was told to only eat chocolate in moderation bc kidney stones!) I was thinking maybe cocoa powder. In the past I’ve had cacao and it felt like I drank a cup of coffee. Does that happen with cocao? Or depending on how much you take? But another option since I do crave chocolate0
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OP - a tool I’ve found helpful is The Daily Dozen app. It suggests the proper balance of fruit, veg, beans, nuts seeds, etc and gives a list of foods and serving sizes for each. Another good one is Cronometer that let’s you track nutrients so you can see where you are deficient. And perhaps kill some of those cravings.
For example, it became evident that I wasn’t getting any selenium. Solution ONE Brazil nut per day. Just one.0 -
Can you eat a small piece of dark chocolate?I was just recently thinking how can I add chocolate just a little into my daily intake( especially since I was told to only eat chocolate in moderation bc kidney stones!) I was thinking maybe cocoa powder. In the past I’ve had cacao and it felt like I drank a cup of coffee. Does that happen with cocao? Or depending on how much you take? But another option since I do crave chocolate
Just look at the ingredients as some still have dairy in them. If you don't like dark chocolate, Enjoy Life brand has rice milk chocolate.
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Hi Im Beth! I have been vegetarian for almost 2 weeks and mostly vegan. I did realize a meal I ate contained eggs and milk and some of the treats i had lately contained milk and eggs. But I want to eat full vegan as much as possible. I don't plan on eating any meat any more since watching videos and reading books on animal factories and treatment as well as the affects of dairy. Anyways want to be friends? Any vegans or vegetarians can add me
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Thug Kitchen and Happy Herbivore are great resources for tasty tasty recipes. Thug Kitchen has salty language, so if that offends you, then it's probably not for you. But their recipes are so good.0
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Sounds good thx! I do have to get some tests so I can see what I am deficient in and what I should be avoiding as far as for my kidneys. And yes I do like dark chocolate and have tried the Go Raw cacao squares. But really interesting that there’s apps that can tell you what nutrients you’re not getting enough of. I’m going to check that out. And I love watching hearing recipes and learning what and how others eat. I’ve been using a lot more herbs and spices and plan on trying more! Using more turmeric and curry wich I never used before and plan on trying more to spice up my veggies!0
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Thank you yes I appreciate the advice. I am going to be taking a test for my dr to let me know what foods I’m eating that could not be good for my kidneys and all that. But yes it is something I want to stay on top of as far as any deficiencies or what I need to maybe slow down on or incorporate!0
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