Veganism for People Who Love Eating

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One of the questions I am most often asked about a vegan diet is “What do you eat?”. My immediate answer is usually “Plants.”, although to many that means a sad boring salad.

It is easy to focus on what you can’t have rather than everything you can have when it comes to any restrictive diet. Here are just a few examples of delicious vegan foods.

  1. Bean or Sofritas burritos
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Chipotle Vegan Burrito

2. Chips and Guacamole

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3. Cheese-less pizza (it’s actually really delicious!)

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4. Oreos (really)

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5. Pad Thai

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Recipe here.

6. Sweet Potato Fries

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Recipe here.

7. Sushi

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Recipe here.

8. Fruit Smoothies

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9. Hummus

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10. Chana Masala

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Recipe here.

 

These are only a few examples of delicious vegan foods. There is more to a vegan diet than just salads, green smoothies and rice and beans. The amount of delicious plant based recipes out there are endless.

 

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Vegan Garlic Mashed Potatoes

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Ingredients:

  • 8 Potatoes
  • 4 cloves of Garlic
  • 1/2 tbsp of Olive Oil
  • 2 tbsp of Vegan Butter
  • 1/2 cup of Plant Milk (I used unsweetened soy)
  • Salt and Pepper to taste

*Serves 6

Directions:

  1. Fill large pot about 1/2 – 2/3 full of water and boil.
  2. Peel potatoes.
  3. Cut potatoes into quarters (so it will cook faster) and put in water once it is boiling.
  4. Boil until soft enough to mash.
  5. While potatoes are boiling, roast garlic in olive oil.
  6. Once potatoes are boiled, drain water and add in the plant milk.
  7. Mash.
  8. Add vegan butter and garlic.
  9. Mash until desired consistency is reached.
  10. Add salt and pepper to taste.

Goes well with my chunky vegetable gravy.

 

 

But Where Do You Get Your Protein?: The Best Plant Based Sources of Protein

Usually when people think of protein, they think of meat. Because of this, protein is a nutrient of concern for many people when it comes to plant based diets.  According to the CDC, we should get about 10-35% of our daily calories from protein. 50 g of protein is 200 calories. If a person is eating 2,000 calories/ day, that is about 10% of calories. Getting this amount of protein on a plant based diet should be easy as long as you eat enough calories. Here are some examples of high protein plant foods.

1. Black Beans

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Black beans have 15 g of protein per cup. This comes out to about 23% of calories from protein.

2. Pinto Beans

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1 cup of pinto beans contains 15 g protein, which is 22% of calories.

3. Peanuts

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1 oz. of peanuts contains 8 g protein or 16% of calories.

4. Hemp Seeds

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3 tbsp of hemp seeds contain 11 g of protein or about 25% of calories.

5. Almonds

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1 oz. of almonds contains 6 g of protein, which is about 13% of calories.

6. Lentils

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1 cup of lentils contains 18 g of protein, or 27% of calories.

7. Spinach 

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100 g of spinach contains 3 g of protein or 30% of calories.

8. Chickpeas

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1 cup of chickpeas contains 15 g of protein or 19% of calories.

9. Quinoa

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1 cup of quinoa contains 8 g of protein or 15% of calories.

10. Broccoli

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1 cup of broccoli contains 3 g of protein or 20% of calories.

These are just some of the many higher protein plant foods. The bottom line is that as long as you eat real food, and eat enough calories, getting enough protein probably isn’t going to be an issue.

Nutrition Facts: Self Nutrition Data