Reddit mentions: The best gluten free recipes books

Congrats on considering going vegan!! I've been vegan for almost 2 years. In terms of energy and strength, I feel just about the same as I always have. I don't feel as sleepy after meals, but that's likely because I started eating healthier in general. I avoid processed carbs and overly sugared things, which makes me feel more energetic. My digestive system is also happier. I had heartburn and constipation problems (TMI, I know), which have entirely disappeared, likely from increased fiber intake and from cutting dairy.

I feel entirely healthy, but I don't think veganism is a miracle cure or magically superior diet. It's just like any other diet: it has the potential to be healthy and provide you with all essential nutrients as long as it is well-planned and doesn't involve too many processed foods.

Make sure you supplement B12! I recommend an actual vitamin supplement. Don't rely on B12 fortified milks and foods, I think they've been shown to be unreliable.

I highly recommend checking out Jack Norris' website for any questions you have regarding nutrition on a vegan diet. I also recommend the book Vegan for Life. It's a quick, comprehensive introduction to meeting your nutritional needs on a vegan diet. Overall, I don't think it's complicated to plan a healthy vegan diet. But I learned a lot about nutrition in general from the book, and I'm better at getting various nutrients now than when I ate an unplanned omnivorous diet.

As for protein options, my two favorites are lentils and tempeh. I have no problem meeting my daily protein requirements, but I don't target the suggested macros on this subreddit (mostly out of laziness). I haven't had any problems building or maintaining muscle. Here's one of my fave lentil recipes and one of my favorite tempeh recipes for inspiration! Any recipe by Isa Chandra Moskowitz is just delicious. I love the tempeh sausage crumbles served with marinara sauce over spaghetti squash. Yum!

I read /r/vegan a lot, and many new vegans report feeling weak or hungry when they switch. It's almost always because their initial diets are heavy on vegetables, but low on sources of carbs and fat. Fat in particular can easily slip out of a vegan diet, once meat and dairy are cut. Make sure you include nuts and other healthy fats, such as avocado. Don't shy away from oils entirely.

Finally, to make sure you're satisfied on a vegan diet, include umami-rich foods! I really believe that people who become vegan only to succumb to "cravings" for meat and cheese are lacking umami in their dishes. Here's an article that explains umami from another great vegan nutrition blog. And here's a list of ways to add umami to vegan dishes.

Okay...I'll stop writing my novel now! Good luck with your transition, I hope it works out for you :)

Someone pretty much asked this question last week, though he was asking on behalf of his wife. A lot of people found my answer helpful, so I'll repost it here:

I've been vegan for two years, running for two and a half. Things I love:

Curries. Yellow, red, green, all of them. Very versatile, put whatever veggies float your boat. My favorites are yellow potatoes, carrots, peas, bell peppers, onions. Tofu is a MUST for me in curries. Press the excess liquid out (honestly, if your wife is serious about plant-based eating, an actual tofu press is WAAAAY better than using towels and heavy pans) and cube it up. No need to cook it before you throw it into your curry. Also, sometimes I stir in some chunky peanut butter right before I eat it. Serve with white rice, brown rice, quinoa, whatevs. Or just by itself.

Tofu scrambles. These were absolutely essential for me during marathon training last summer. Very quick, easy as hell to make, versatile, and packed with protein, calcium, and iron. Also, one of the few tofu recipes where you really don't have to press the tofu. Getting the excess liquid out is a good idea, but no need to let it press for more than five minutes while you prep your veggies. A good tofu scramble may take a few tries to get the hang of, so I recommend starting with a recipe (like this, for example) but once you've got the hang of it, mix up your veggies and spices to find your favorite combo. I also highly recommend finding some black salt to give your egg-inspired dishes that sulphur-y flavor. ONLY A LITTLE BIT IS NEEDED TO GET THE FLAVOR. Too much, and you and your wife will have the WORST GAS OF YOUR LIVES.

Speaking of eggy stuff, Chickpea salad sandwiches are BOMB. Depending on what spices you use, you can make this more eggy or more chicken-y, or more tuna-y, depending on your mood. My favorite recipe so far has been Thug Kitchen's smoked almond and chickpea salad sandwiches (here) but you can make it way simpler by not bothering with all the almond stuff and just going super basic. This is a tuna-inspired version I love.

I could really go on and on about vegan food, but perhaps the best way to get you and your wife in the right direction is to recommend a few books for you. I have....god, probably like 20 vegan cook books. My top three favorites are:

America's Test Kitchen: Vegan for Everybody - Great pictures, great recipes, and a lot of information on "why this works/why this doesn't work" in vegan cooking. I have been vegan for two years and just recently got this book and it has taught me a lot that I wish I had known all along.

Thug Kitchen: Eat Like You Give a Fuck - The first vegan cook book I ever got, a gift from my husband about a week after I went vegan, and still to this day one of my very favorites. So much basic info (like wtf is nooch), seriously tasty food, and hilariously written (NSFW language). I can't make up my mind whether I recommend this one or the ATK book more, but I'm leaning towards this one.

Minimalist Baker's Everyday Cooking - someone has already mentioned her blog, which I absolutely recommend as well, but there is SO MUCH on that blog, it can be hard to just find something to make. Dana's cook book takes care of that problem by having 101 of her very best recipes in a really beautiful and well-thought out book. Her recipes are always fun and inspired, and she has some of the tastiest vegan desserts I've ever had the pleasure of making.

Last thought: as far as "vegan recipes for runners" goes, one of the beautiful things about eating a whole foods, plant-based diet is that it's all really good food for runners. As long as you stay mostly away from processed stuff (fake meats made of soy protein isolate, vegan cheeses made of practically nothing but oil), then a vegan diet is going to be beneficial to your wife as a runner. There is a place in your kitchen for some Tofurky deli slices and vegan mayo (my favorite is Hampton Creek's Just Mayo) but keep it mostly whole foods and you really can't go wrong.

I hope this helps.

We're omnivores, not herbivores nor carnivorous (before anyone says it: that means that we can eat meat, not that we must).

About the brain… that's not totally showed and it doesn't mean anything if we kill the oceans in 2048.

All the major dietetics and health organizations in the world agree that vegan and vegetarian diets are just as healthy as omnivorous diets. Here are links to what some of them have to say on the subject:

American Dietetic Association

> It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

Dietitians of Canada

> A well planned vegan diet can meet all of these needs. It is safe and healthy for pregnant and breastfeeding women, babies, children, teens and seniors.

The British National Health Service

> With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

The British Nutrition Foundation

> A well-planned, balanced vegetarian or vegan diet can be nutritionally adequate ... Studies of UK vegetarian and vegan children have revealed that their growth and development are within the normal range.

The Dietitians Association of Australia

>Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. They differ to other vegetarian diets in that no animal products are usually consumed or used. Despite these restrictions, with good planning it is still possible to obtain all the nutrients required for good health on a vegan diet.

The United States Department of Agriculture

> Vegetarian diets (see context) can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.

The National Health and Medical Research Council

> Alternatives to animal foods include nuts, seeds, legumes, beans and tofu. For all Australians,
these foods increase dietary variety and can provide a valuable, affordable source of protein
and other nutrients found in meats. These foods are also particularly important for those who
follow vegetarian or vegan dietary patterns. Australians following a vegetarian diet can still meet nutrient requirements if energy needs are met and the appropriate number and variety of serves from the Five Food Groups are eaten throughout the day. For those eating a vegan diet, supplementation of B12 is recommended.

The Mayo Clinic

> A well-planned vegetarian diet (see context) can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.

The Heart and Stroke Foundation of Canada

> Vegetarian diets (see context) can provide all the nutrients you need at any age, as well as some additional health benefits.

Harvard Medical School

> Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses.

From Your vegan fallacy is:

Eating Animals Does Not Cause Disease

>Many human diseases come directly from animals. For instance, pigs and birds carry influenza, pigs and dogs carry whooping cough, and cows carry tuberculosis, smallpox, and cowpox. So when we raise and eat animals, we increase our risk of exposure to these and other diseases. Further, plants contaminated by animal agribusiness runoff can be vectors of salmonella, which is the primary way spinach, peanut butter, and other plant-based foods come into contact with the bacteria.

Other resources

Nutrition Facts

>NUTRITIONFACTS.ORG is a strictly non-commercial, science-based public service provided by Michael Greger, MD, FACLM, launched with seed money and support by the Jesse & Julie Rasch Foundation. Now a 501c3 nonprofit charity, NutritionFacts.org provides free updates on the latest in nutrition research via bite-sized videos. There are now hundreds of videos on more than a thousand topics, with new videos and articles uploaded every day.
>
>Dr. Greger is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. A founding member and Fellow of the American College of Lifestyle Medicine, Dr. Greger is licensed as a general practitioner specializing in clinical nutrition. Currently he proudly serves as the public health director at the Humane Society of the United States. Dr. Greger is a graduate of the Cornell University School of Agriculture and the Tufts University School of Medicine. His latest book, How Not to Die, became an instant New York Times Best Seller. Dr. Greger receives no compensation for his work on NutritionFacts.org.

Vegan Health and JackNorrisRD.com

> Jack Norris is a Registered Dietitian and the President and Executive Director of Vegan Outreach. Vegan Outreach promotes individual outreach primarily through distribution of our booklets on college campuses through our Adopt a College program. In 2005, Jack was elected to the Animal Rights Hall of Fame.
>
>Along with Ginny Messina, MS RD, Jack has written the book Vegan For Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet.
>
>Jack writes a nutrition blog at JackNorrisRD.com. He is the author of Vitamin B12: Are You Getting It? and maintains VeganHealth.org. Jack earned a degree in Nutrition and Dietetics from Life University (Marietta, GA) in 2000 and finished his dietetic internship at Georgia State University in 2001.

100-year-old surgeon, WWII vet who retired at age 95 shares secrets to longevity

> Dr. Ellsworth Wareham, 100, a celebrated heart surgeon, still mows his lawn and trims his bushes. He credits his longevity in large part to his vegan diet, which he adopted midlife.

As you see, this is not some kind of 5 years of malnutrition. It's a perfectly viable option and more ethical and environmental than eating dead animals and using them and their products. You'll find more information and people who have been vegan for decades on r/vegan.

One Green Planet has some info on how to make veggies and vegan meat in the smoker. That website is also a good recipe resource.

Your dad should try throwing these portobello mushroom burgers on the grill. They are seriously tasty when eaten alone alone, on burger buns (especially if you add a flavored mayonnaise - check out Just Mayo for all of his mayonnaise needs), in pasta salads, and on top of salads.

This isn't a recipe for the grill, but it is one for BBQ tofu. I love cooking tofu cubes in the oven because they get nice and chewy, especially if you drain and freeze the tofu first.

If he ends up really missing meat on this diet, he should check out the cookbook Seitan and Beyond. Seitan is an excellent replacement for meat and this cookbook is the most delicious and comprehensive collection of seitan recipes. The author of the cookbook also runs an active Facebook group to offer support to people cooking from his cookbooks (just search "The Gentle Chef" on Facebook). Also, Gardein makes amazing meat replacements that are excellent store-bought options if he's missing meat.

My favorite place to find consistently tasty recipes for everything from Pad Thai to Mac and Cheese, though, is Isa Chandra Moskowitz's website. She's a cookbook author who's shared a good amount of her recipes online. If either you or your dad is willing to invest in a cookbook, try Isa Does It. It's my favorite cookbook and covers everything from soups to weeknight meals to desserts.

As for Italian food, tell him to check out this caesar salad recipe. I don't use the kale, parmesan, or chickpea croutons that the recipe suggests. I make my own croutons in the oven and just use romaine lettuce in my salad. The dressing is why I linked to that recipe. I've tried a lot of vegan caesar dressings and it is hands-down the best. Chloe Coscarelli is the queen of vegan Italian food in my opinion. She's shared a few recipes from her cookbook Chloe's Vegan Italian Kitchen on her website (even a recipe for tiramisu that's pretty tasty). Again, if you're willing to invest in some cookbooks, this is one of the ones to get along with Isa Does It. Then if he wants to branch out into more complex vegan cooking he should check out Seitan and Beyond and the rest of Skye Conroy's cookbooks.

Here are some of my favorite websites that I think you should check out for more free recipes:

Hot For Food

Oh She Glows

Chocolate Covered Katie (healthy dessert blog that's mostly vegan)

Keepin' It Kind

Healthy Happy Life

Minimalist Baker

If he's missing any specific dishes, let me know. I have a lot of recipes up my sleeve!

I worry about what it is going to be like being pregnant and vegan all the time, since I figure it's going to happen sooner than I think! So, I tend to remember some of the resources that I come across.

Disclaimer: I am not a nutritionist, doctor, or medical professional, so these are suggestions for further resources, not scholarly advice.

When you say your diet is "pretty simple," does that mean simple as in a lot of "whole" foods where most of the preparation is done at home? If this is the case, eating a varied, calorically-sufficient diet will do a lot of good--that "well-planned" diet thing. Of course, processed isn't necessarily a bad thing--remember that basics like fortified nondairy milk, tofu, and even seitan are "processed." However, each of these can still be healthy (especially because baked tofu, rice, and veggies is easy and healthy for those nights you/your wife won't want to cook).

As far as supplements, B12 is of course the big one. For a complete look at general vegan nutrition, and some discussion both of vegan pregnancy/raising vegan kids, take a look at Vegan for Life, which is an accessible but science-based look at how to manage macro and micronutrient consumption while being vegan (including a look at supplements.)

You may want to take omega-3, but consult your doctor; I think research is pretty clear these days that they're good for you, but YMMV, especially during pregnancy. Ovega-3 has both DHA and EPA from algae sources; the conversion rate of ALA omega-3s, found in plants, is pretty low and not well understood, so flaxseed oil (while great) is probably not going to suffice.

Colleen Patrick Goudreau discusses supplementation and makes some suggestions for resources.

Pocket reference! The Vegan Guide to Pregnancy is pretty well-reviewed, from what I know, and I hear it recommended. Also, poking around Amazon from there will help you find some additional references. Probably worth it to have a few books on hand, as well as the internet.

Other thoughts:

• Find a supportive doctor! (This you'll probably have to Google.) While I/Reddit/the rest of the internet may kind of know what's going on, a doctor who knows you and your wife and isn't sneering at your diet will be invaluable. Veganism has become (somewhat more) mainstream lately, so you may be able to find resources for that.
  
  
• The people telling you/your wife that the baby needs eggs, milk and dairy probably (at least sort of) mean well, and everybody has a way they did it when they were pregnant, and just look at their little angel--it must be the best way! But most of them probably just don't know any better. So try not to get too upset with them (though if they carry on in such a way for the duration of the pregnancy, no one would blame you.) You can tell them that your doctor disagrees, your wife is in good health, the baby is fine, or something along these lines, and if they continue to harangue you, end the conversation. Arguing about it probably won't end well.
  
  
• Final note: The American Dietetic Association (now the Academy of Nutrition and Dietetics), which is a large network of qualified medical professionals, publicly takes the position that a well-planned vegan or vegetarian diet is appropriate for all people in all stages of life, including pregnancy and infancy. The full statement is here. Long story short? The science/research is on your side here. Do your due diligence and get good prenatal care, and you, your wife, and baby will be fine.
  
  
  Good luck, and congratulations!

Not a vegan, but I am a vegan-dabbling vegetarian.

Egg: I pretty much always use ground flax seeds. 1 Tablespoon of ground flax to 3 T warm water. Mix it up and wait for it to get goopy. If it doesn't get goopy, that's totally fine because it'll work anyway. There are also egg replacers that you can buy. Cornstarch and water can be used in a pinch. I'd expect the flax to be the cheapest though.

Butter: Earth Balance is great, Smart Balance Lite is cheaper since it is marketed as a margarine and not specifically a vegan butter like EB. Both are nice, but the SB Lite one kind of tastes like popcorn butter. EB is more subtle I think, though I haven't gotten it in a while since it is $3.80 per tub. I've also heard of people using coconut oil in place of "butter." You can also make your own for spreading onto toast and the such. This is an interesting page I found while searching for vegan croissants. Haven't tried any but it definitely seems legit.

Honey: Can't help you there. I've actually just begun to like honey oddly enough. However, you can use agave if you don't believe the anti-hype about it. Pure maple syrup is your best bet, though definitely not cheap! I'd just make a simple syrup since they're, well, simple.

Cheese: There are tons of vegan cheeses on the market. Teese, Daiya, Vegan Gourmet, Dr. Cow, Tofutti (Better than Cream Cheese is amazing for "cheesecakes"). All of them are pricey. Nutritional yeast is pretty much the go to for vegan parmesan and mac and cheese-like dishes. You can also make nut-based cheeses.

Alcohol: Barnivore. I can't help you here since I don't drink, but it should be obvious that anything with cream in it isn't vegan :)

Family: "In its 1996 position paper on vegetarian diets, the American Dietetic Association reported that vegan and vegetarian diets can significantly reduce one's risk of contracting heart disease, colon and lung cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity, and a number of other debilitating conditions." link

I would just tell them to educate themselves about nutrition before they try to call you out on yours. I'm not very good at this part. By eating more whole foods you will reduce the amount of weird and partially unpronounceable chemicals that might go into your body while eating the typical American diet. You will (probably) get more healthy grains and proteins, more vegetables, more fruit, and less cholesterol, less bad saturated fats, and less trans fats.

I hoped I helped.

[Edit] I have a book called The Complete Guide to Vegan Food Substitutions. It's actually not that bad and it will have info for just about everything you need for substituting foods in your diet.

It's actually really easy. Beans + rice or beans + corn and you have a complete protein. I eat tacos, burritos, Thai, Indian (vegan curry), black bean burgers, and stir fry all the time. I thought all vegans were hungry skellies too before I gave it a shot, and it turns out it's really cheap and easy. It is only ever difficult to eat vegan at restaurants because everything seems to have milk or cheese, but I am doing the best I can and don't sweat the small stuff. My BF eats meat but these days at home he doesn't bother because he loves my cooking.

Edit: If anybody is interested in the nutrition of a plant-based diet or would like to try some delicious recipes, I would highly recommend

1. Vegan for Life which is written by two registered dietitians. This book discusses how to feed yourself properly and what vitamins you need (looking at you B12) to make a vegan lifestyle sustainable.
   
   
2. Thug kitchen Is a funny, no-nonsense book which showcases a lot of delicious recipes which I use every week
   
   
3. Some documentaries that I really enjoy sharing which are available on Netflix are:
   
   

• cowspiracy - the environmental impact of consuming meat and meat products
  
  
• Forks Over Knives - discusses nutrition and the effects of consuming animal products and oil and the links between these products and cancer. Big focus on the China Study
  
  
• Food Matters - another nutrition one.
  
  I want to point out that the last two really push the message that 'FOOD CURES ALL' and that is a bit of an extreme message imo. A good diet certainly leads to good health, but modern medicine exists for a reason.
  

I love being vegan, but I definitely didn't experience most of the health benefits you're seeing... it took me a while to adjust to the diet. Good for you nonetheless. Congrats on becoming vegan!

2) There are lots of good protein sources, and they'll add up throughout your day. Some major protein sources for me are beans, oatmeal, quinoa, peanut butter, peanuts and almonds, and soy milk. Veggies have some protein too. Also, I absolutely love Clif Builder Bars. They're vegan and have 20g of protein per bar. Perfect for when you can't cook.

3) When I was a few months into being vegan, I picked up Vegan for Life from the library. This book is amazing and gives you lots of meal ideas and solid nutritional advice for being a vegan in every stage of life. It told me a lot of things I wish I had known earlier, like getting omega-3s from flax and canola oil and where to get all my vitamins.

4) If you check the packaging first, there are many "accidentally vegan" snacks out there. Twizzlers, Wheat Thins and Triscuits, pretzels, Fritos, non-butter popcorn, lots of chips, Oreos, granola bars, Swedish Fish... the list goes on. Google "accidentally vegan" and look through some lists, I'm sure you'll find things you like. Not to mention you can find ways to veganize almost any baked good.

Falafel pitas. In fact, anything pita is a sure-fire hit. Hummus is a classic, but nearly as certain a thing.
My kids are incredibly of veggie platters with fresh vegetables and fruit, but YMMV greatly.

Scandinavian-style open sandwiches with ultra-wholegrain rye is what kids eat more or less every day here in Denmark, and there are many many options for meals tucked away in there - tomato/cucumber sandwiches, cream cheese, the list goes on. Hell, my son eats salad sandwiches - as in, leaves of salad as the main ingredient.
SOUP! A great winter favourite here is potato and Jerusalem artechoke, sprinkled with a bit of thyme and roasted sunflower seeds. Drool.
Samosas and other filo-pastry constructions are awesome. Tempura'd veggies can also have that junk-appeal while being really quite healthy.
Different kinds of veggie patés can be made in bulk and used as a spread with tons of umami.

For further inspiration:
http://www.amazon.com/Vegan-Lunch-Box-Animal-Free-Grown-Ups/dp/1600940722/ref=sr_1_1?ie=UTF8&qid=1322338465&sr=8-1

http://www.amazon.com/Vegan-Lunch-Around-World-International/dp/0738213578/ref=pd_bxgy_b_img_b

http://www.amazon.com/Better-Than-Peanut-Butter-Jelly/dp/1590131223/ref=pd_bxgy_b_img_c

- all worthy investments - hell, they show up as "frequently bought together" as a big lovely set.

BUT I will say that the best best best way to approach this, and the one that will really make things cool is to engage the parents of these children in a dialogue about their children's diet.

Hey, that's awesome!

First and foremost, educate yourself about nutrition. Seriously, nobody wants to further affirm the stereotype of the malnourished vegan, especially as an athlete or with somewhat athletic ambitions.

For nutritional information I would recommend the following resources:

Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet: A book with a lot of nutritional information.

Veganhealth: Website that has all the information about nutrients that need attention in a vegan diet and more. (Especially read up about B12 and take a supplement! I take the one I linked, because it's super cheap and vegan.)

Learn about complete proteins.

 

There are websites aimed at vegan athletes like these:

Tips from a Vegan Athlete plus meal recommendations

Meal Plan, information and a real life vegan bodybuilder

Some possible problems and their solution


 

Other stuff:
List of vegan athletes: Great as an inspiration and for that moment when people will try to tell you that it's impossible to build muscle on a vegan diet.

I love tofu, which has a lot of (complete) protein and I especially like this recipe.

Eat tofu, seitan and for the cheapest option rice with beans, lentils, chickpeas etc. Also plant milks, bananas, spinach, oatmeal, nut butters...


 

As a new vegan, you might find some of the things useful I posted yesterday. Skip the text at the beginning and especially take a look at the things about nutrition. I like to recommend the accidentally vegan foods as well.

Good luck! If you have any questions feel free to ask :)

Yes!!!! Like the other post says - unless you're an athlete protein isn't really a concern, assuming you eat a fairly balanced, healthy diet. If you are an athlete I can't recommend this book enough. Actually, all of his books are great.

I went vegan over 4 years ago and have never felt better or been healthier in my life! Plus it's nice to know that I'm doing my part to help animals and the planet. Here's a list of some other books/resources that have helped me immensely along the way, for anyone else who might be considering the transition:


Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss

The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet

Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure

Oh She Glows (Food Blog)

Keepin' It Kind (Food Blog)

It takes work and is difficult at first, like most things in life that are worthwhile, but I promise you that it is very, very rewarding once you understand that you have made the commitment to live in a healthy and kind way. :)

Martha Stewart has a cookbook called Meatless which is all vegetarian, all reasonable calories (a variety though, depending on what you're looking for) and detailed nutritional information for each recipe. Like everything, you have to have a basic knowledge to be able to spot the occasional mistake or to notice that a particular product might be very different depending on what brand you buy (e.g. yogurt), but in general it's a good resource. https://www.amazon.ca/Meatless-More-Than-Vegetarian-Recipes/dp/0307954560/ref=sr_1_1?s=books&ie=UTF8&qid=1527634075&sr=1-1&keywords=martha+stewart%27s+meatless

America's Test Kitchen put out a vegan cookbook a while ago that contains nutritional information, and is quite good. https://www.amazon.ca/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X/ref=sr_1_1?s=books&ie=UTF8&qid=1527634029&sr=1-1&keywords=america%27s+test+kitchen+vegan

MyFitnessPal as /u/smasht507 mentioned, is a great resource for free meal tracking. You'll input your information and it'll give you guidelines per day based on your goals (to lose, maintain or gain weight).

I use the Fitbit app which is a similar concept, in conjunction with a tracker (the One - very cheap and functional).

Basically if you're looking for weight control, you need to establish your BMR (basal metablic rate) which is related to your gender, age, height and weight. This is the number of calories your body burns before you start figuring in exercise. Your TDEE on the other hand (Total daily energy expenditure) is the COMPLETE amount of calories you burn, both just running your own body's functions and the exercise you do - everything from walking to the bathroom, to playing volleyball to going up & down the stairs at work.

You can calculate your BMR yourself - to get a pretty accurate TDEE you'll probably need a tracker or to use your phone to help establish how many steps you're taking, and log the intentional exercise you might do. If you eat under your TDEE, you'll lose weight. 500 calories/day less than you expend will allow you to lose 1lb/week. This is a pretty sustainable amount for most people.

If you're just looking to get a handle on your nutrition, such as protein/fibre/fat intake, this is also possible using one of the aforementioned apps.

Congratulations! My wife is 7 weeks pregnant (woohoo!) so we are in the same boat, and we have tried to do our homework, well beforehand, and making sure we're doing well right now too.

Here is a great book for vegan pregnancies and infants http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930

But really, there isn't much to it, and you can learn from online free resources
https://www.drmcdougall.com/misc/2011nl/jan/pregnancy.pdf

The healthiest way to eat for you and your baby is to eat a whole food plant based diet with a variety of whole grains, sweet potatoes, beans, vegetables, and fruits. It doesn't change when you are pregnant. But to many people, it's the one time they want to make absolutely sure they're doing it right :)

Keep in mind, a lot of women just eat whatever they can keep down during the first trimester. The body stores a ton of nutrients, and if you're feeling sick and can only eat a few things, just eat those things and trust that your body can provide other essentials like every other pregnant woman who can't stomach much. Eat well when you can, and if you are not able to consume everything every day, don't sweat it. My wife finds that she feels best when she eats small amounts throughout the day. Her morning sickness is kept down best that way.

Supplements: I do not suggest a mutli-vitamin. It's not the worst thing in the world, but it will have positives and negatives. Vitamins are concentrated isolated substances that in general overload receptors in the body and are not well-handled out of the context of real food. There are a few exceptions to take though: Take B12 (about 2500 mcg once per week) and iodine (150 mcg/day). And vitamin D (2000 IU daily) if you are not getting regular sun and live below 30 degrees latitude in the winter.

Despite what the whole world tells you, Folic acid is not a good substitute for actual folate in humans. Eat beans and leafy greens, which are great sources of actual folate. http://nutritionfacts.org/video/can-folic-acid-be-harmful/

Other than that, just eat a variety of whole foods, with lots of whole grains, beans, sweet potatoes and potatoes, and as much of vegetables and fruit as you can. That is the best thing you can do for your growing baby.

Also, keep your omega-6 to omega-3 ratio down by not consuming a lot of nuts, and If I were you I would totally avoid oils. Ground up flax is a great source of omega-3 if you aren't eating a lot of vegetables, fruits, and beans. (you can absolutely get all you need from those) https://www.youtube.com/watch?v=g4TNhU3HR3o&index=1&list=PLchGiszWnMPjdtf47Bs4XIeE7gQptbX0q. If you still want to eat a lot of nuts and oil, you will need to bypass trying to get that ratio right (because no amount of flax will fix eating that much oil etc), take a DHA/EPA supplement http://nutritionfacts.org/video/algae-based-dha-vs-flax-2/

Moosewood Restaurant Favorites is a great vegetarian cookbook. I'm not even a vegetarian but I do try to eat as many veggies, greens, and fruits as possible. They make other Moosewood cookbooks I just dont have any of the others (yet), but it is a vegetarian restaurant so all their other books are veggie friendly

ATK's The Complete Vegetarian Cookbook - I love all the ATK books. I use cook books on a daily basis (am young, dont really have much cooking experience beyond basics, so I rely heavily on cook books to learn) and theirs are always the best. I have never had a recipe from any of their books turn out bland. They are also generally very simple recipes. And I havent come across any that require uncommon appliances or hard to find ingredients ..there are so many other cook books that do this and I hate it when I find a recipe that requires an immersion blender and then all sorts of uncommon /hard to find speciality food items and it's like well, guess I'm not making that any time soon. If you cant tell, I have a lot of praise for ATK books lol.

> I'm worried about what this means since almost everything I cook atm includes milk, eggs, butter, cheese or some sort of animal product.

Most people say that cheese is the hardest thing to give up, but from my experience I stopped craving it once I stopped eating it regularly. Everything has a vegan substitution. You can check out The Complete Guide to Vegan Food Substitutions:. The index format is pretty annoying but it has really great ideas for vegan switcheroos.

> I live in a country where soy, tofu and other ready made non meat products are unavailable...

Most old-school vegans didn't have those things either. You can make your own fortified nondairy milks with soy beans, almonds, rice, oats, hemp seeds, any other nut/seed, etc. and liquid supplements. And if you can find whole wheat flour or vital wheat gluten you can make your own seitan.

Where do you live? You are absolutely sure there are no Asian markets near you? Have you thought about ordering online for the special things like bulk nutritional yeast?

Family gatherings? I don't have any, but for holiday meals I just eat what is available. My SO's grandma made almost everything vegetarian except the turkey, obviously (now might be harder since I'm vegan and she despises people helping her cook haha). Christmas dinner we tried a tofurkey and it wasn't that bad. We even invited a friend over. My mother and I made our own pies, but later on I found out her store-bought crust had lard in it. YUCK! Anyway, it's doable. Just let the host know beforehand and if they can't accommodate, bring your own dish.

Substitutions

Butter/shortening sub = coconut oil, Earth Balance, Smart Balance light

eggs = flax seed meal + water

cheese = homemade mozzarella

milk = soy milk, almond milk, rice milk, oat milk, etc. Many you can make yourself.

Honestly, as long as you're not being stupid (i.e. not eating bread and cheese and nothing else), you're probably going to be fine to go vegetarian or vegan without professional support. Most people do, and millions of people in e.g. India are life-long vegetarians with no ill effects. Getting blood tests done after a year or so would be a great way to check you're doing okay.

I have this book and it's very good: https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930 - it has a sample eating plan and tranisition guides. It's written by two vegan dietitians who clearly know their stuff.

Otherwise, something like the Australian Guide to Healthy Eating's recommendations of the number of serves of different foods to aim for is a good way to check your diet is balanced: https://www.eatforhealth.gov.au/node/add/calculator-servings

But as everyone is saying, if you are keen on seeing a professional for whatever reason, make sure it's a dietitian - anyone can call themselves a nutritionist regardless of their qualifications.

For B12, I pop one of these every few days. I've never heard of it being affected by alcohol/marijuana use. It might also do you some good to also take a vegan vitamin D supplement, since most people are deficient anyways.

The nausea is not likely to be related to any specific nutrient deficiencies (a B12 deficiency usually takes years to manifest in any noticeable symptoms), but it is very possible that since you're probably eating different foods now than you did as an omni your stomach hasn't quite adjusted yet.

I'd highly recommend this book as a guide for healthy long term vegan nutrition. It's full of reliable science and teaches you how to be healthy as a vegan as opposed to some resources that try to convince people that a vegan diet is a silver bullet for anything and everything.

At this point, your blood results will be more likely to reflect your previous diet than they are your new vegan diet, so anything you see next Tuesday don't go 'OMG veganism is making me anemic/deficient/etc' based on those results. Also if you do have any deficiencies there are vegan solutions for all of them, so feel free to come on back and ask for more advice :]

The PPK (Post-Punk Kitchen, http://www.theppk.com/ ) is an awesome resource for tasty recipes, and the forum there is very welcoming. It's run by Isa, who was one of the co-authors of The Veganomican.

Vegan for Life ( http://www.amazon.com/gp/product/0738214930/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0738214930&linkCode=as2&tag=wwwtheppkcom-20 ) is a wonderful resource for vegan nutrition and health in an easy to read package.

Aside from that you can go as cookbook crazy as you like. I strongly recommend all of Isa's cookbooks. They're entertaining to read (something I never thought I'd say about a cookbook) and full of tasty tasty food.

1. The Blue Zones Solution: Eating and Living Like the World's Healthiest People | Dan Buettner | free download https://b-ok.cc/book/2576785/937370
   
   
2. The Pescatarian Cookbook: The Essential Kitchen Companion: Cara Harbstreet MS RD LD: 9781641522663: Amazon.com: Books https://www.amazon.com/Pescatarian-Cookbook-Essential-Kitchen-Companion/dp/1641522666/
   
   
3. Smart Meal Prep for Beginners: Recipes and Weekly Plans for Healthy, Ready-to-Go Meals: Toby Amidor MS RD CDN: 9781641521253: Amazon.com: Books https://www.amazon.com/Smart-Meal-Prep-Beginners-Ready/dp/1641521252/
   
   
4. Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body (2019): Jaclyn London: 9781538747452: Amazon.com: Books https://www.amazon.com/Dressing-Side-Other-Myths-Debunked/dp/1538747456/
   
   
5. Food: What the Heck Should I Eat? | Mark Hyman M.D. | free download https://b-ok.cc/book/3430737/494149
   
   
6. Fill Your Plate Lose the Weight: 70+ Delicious Meals that Keep You Full: Sarah Mirkin&#44 R.D.N. and the Editors of Prevention: 9781950099009: Amazon.com: Books https://www.amazon.com/Fill-Your-Plate-Lose-Weight/dp/1950099008/
   
   
7. Vegan for Everybody: Foolproof Plant-Based Recipes for Breakfast, Lunch, Dinner, and In-Between: America's Test Kitchen: 9781940352862: Amazon.com: Books https://www.amazon.com/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X/
   
   
8. The Mediterranean Diet Weight Loss Solution: The 28-Day Kickstart Plan for Lasting Weight Loss: Julene Stassou MS RD, Mark Sapienza MD: 9781623159405: Amazon.com: Books https://www.amazon.com/Mediterranean-Diet-Weight-Loss-Solution/dp/1623159407/
   
   
9. Instant Loss Cookbook: Cook Your Way to a Healthy Weight with 125 Recipes for Your Instant Pot®, Pressure Cooker, and More: Brittany Williams: 9780525577232: Amazon.com: Books https://www.amazon.com/Instant-Loss-Cookbook-Healthy-Pressure/dp/0525577238/
   
   
10. Ottolenghi Simple: A Cookbook | Yotam Ottolenghi | free download https://b-ok.cc/book/3651265/06ebeb
    
    
11. The Plant-Based Solution: America’s Healthy Heart Doc’s Plan to Power Your Health | Joel K. Kahn | free download https://b-ok.cc/book/3506218/11ff08
    
    
12. Prep: The Essential College Cookbook: Katie Sullivan Morford: 9781611806106: Amazon.com: Books https://www.amazon.com/Prep-Essential-Katie-Sullivan-Morford/dp/1611806100/

If she doesn't want to eat tofu for things like tofu scramble, use besan-based omlettes or crepes for a higher protein egg replacement.

> I'm concerned about deficiencies (B12) but would rather find ways to include it in the food than to ask her to take another pill

Use foods fortified with B12 then, like nutritional yeast, or plant milks (cashew, almond, rice, oat, hemp, coconut, etc. There's a large variety). Check the nutrition label to make sure that the amount you're using provides at least 100% of the daily value. Alternatively, you can get a B12 supplement, and add it (if it's in liquid form), or crush it up and add it to one of her meals.

> Although I will do that if it is necessary

B12 deficiency is serious, and it's important that you find some way to incorporate it into her diet, whether it's through supplemented foods, or direct supplements.

> Also, what are the ways to get even more protein into a plant-based diet without soy?

The combination of any beans or legumes and whole grains will provide lots of protein. If straight beans are getting too repetitive, you can hide or change their taste or texture in a number of ways. For example, beans incorporated into other ingredients, bean dips, sauces or dressings made from beans, even beans hidden in desserts.

As for learning about plant-based food, there are tons of resources out there, it depends on your cooking style, and what her eating preferences are. You can recreate anything from vegan junk food to very healthy food. Here are some others:

• Hot for Food
  
• AvantGardeVegan
  
• The Happy Pear
  
• Sweet Potato Soul
  
• Mr. Vegan
  
• The Vegan Corner
  
• https://www.exceedinglyvegan.com/
  
  If you're trying to recreate meat from scratch, try Seitan and Beyond, and for cheese Artisan Vegan Cheese. Or just recipes like:
  
  
• Seitan for BBQ "ribs" or even the occasional fried chicken
  
• Use Jackfruit for pulled pork
  
• Use mashed chickpeas for tuna salad
  
• Use shredded hearts of palm for crab cakes
  

I really strongly recommend reading Vegan for Life by Jack Norris and Ginny Messina. They're both registered dietitians and take nutrition seriously.

This book will answer the questions you posted and more. You're much better off getting nutrition advice from professionals than from a bunch of random people on Reddit (except for me ;).

For mock meat, I really like Gardein products. Their beefless tips are great for stir fries, the chicken breasts work great for all sorts of cooking, and they have a several different breaded nuggets/strips that are really good.

I make my own seitan, and once you get the hang of it (make it 3 or 4 times), it's pretty easy, can have a lot of protein, and can be made without a bunch of weird ingredients.

This is the best source I've found for seitan recipes. I take a lot of shortcuts (like using better than bouillon instead of fancy home-made stock), and it still comes out great.

If you are interested in learning about eating well from a nutritional standpoint, I cannot recommend highly enough Vegan for Life by Jack Norris and Virginia Messina:

https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930

A friend who gets an Abel and Cole veg box gave me a spare copy of the Veg Box Companion. While not strictly vegan, all the recipes are based around seasonal vegetables and provide very straightforward ideas for preparing vegetables in tasty ways, with pics, and all the recipes are easy to veganise with a substitution or two, so I use this book all the time:

https://www.abelandcole.co.uk/abel-cole-veg-box-companion

The Veganomicon is very good. It doesnt have pictures and the recipes are a little USA-centric (not all the ingredients are widely available where I live), but has some great vegan recipes and some good advice about stocking a vegan storecupboard:

https://www.goodreads.com/book/show/1059680.Veganomicon

I highly recommend grabbing a copy of Vegan for Life from your local library.

It's a thorough and clear guide to a nutritionally sound vegan diet backed by equally sound science.

EDIT: You might also want to visit /r/PlantBasedDiet/ as that subreddit focused on a plant-based diet for health reasons, whereas veganism implies an ethical basis for your decision. On /r/PlantBasedDiet/ you are more likely to find other folks whose focus is exclusively on the health effects and they might have info that's more relevant to you if that is your focus as well. (I don't want to discourage your posting here, just suggest you might also find information that is helpful to you there!)

Why not read what vegan nutritionists have to say on the subject? I have read Vegan for life and there's a chapter on pregnancy there. In short, yes, a healthy vegan pregnancy can easily meet the nutritional needs of both the mother and the growing baby.

However, don't take my word for it, buy vegan nutrition books and become informed on what you need to eat and do in order to ensure a healthy vegan pregnancy. In the beginning reading these nutritional books might be overwhelming as the nutritional requirements for humans (omnivores and vegans alike) is quite complex, but after a while you'll actually be grateful you delved into the subject as you'll be confident in your choice for being vegan.

Have you not read her book yet?

I highly recommend it. Very funny, and incredibly uplifting story. Her dads are amazing people, and their sanctuary, Happily Ever Esther Farm Sanctuary, is reaching tons of people.

I would suggest getting her this book. It's got pretty much everything you need to know about vegan nutrition, which it sounds like she needs judging from your comments. That said, I'm in a vegan/nonvegan relationship and nothing has changed. For both of you, I'd suggest visiting the bazillion vegan food blogs out there, just so you know plant-based food can be just as satisfying and nutritious as meat-based food. My personal favorites:

Post Punk Kitchen

Manjula's Kitchen

Oh She Glows

Chocolate Covered Katie

Vegan Stoner

Vegan Richa

VegWeb

Healthy Happy Life

Your roommate and I have a lot of similar interests! I would love this t-shirt. I would also like this vegetarian cookbook. As another commenter said, a CSA subscription would be lovely as well!

Seitan is low carb. You can make your own pretty easily. This one is pretty good, and i've been working my way through this book.

For the first one, instead of following the instructions on the site, bake first 350* for an hour, and then simmer in the flavored broth for 40 minutes and let rest for best texture.

For books I recommend Becoming Vegan and Vegan for Life. These are both U.S. based but the information should be okay for U.K. readers.

For websites I'd recommend checking out the nutritional websites from the sidebar: http://veganhealth.org/, http://jacknorrisrd.com/, http://www.theveganrd.com/food-guide-for-vegans. http://www.vegankit.com/eat is also a great resource.

http://www.veganfitness.net/home/ might be helpful for weight loss questions. It has a forum and it's full of athletic veggies.

I really like Vegan for Life. It has lots of up-to-date nutritional information, and no pseudoscience. If you want a great general cookbook, I love How to Cook Everything Vegetarian by Mark Bittman. It's just a great starter cookbook with lots of info on prep, etc.

B12 is the one you need. D3 is the vegan version of vitamin D. I live in Alaska, and only take D in the winter due to decreased sunlight. Omega 3 fatty acids can be obtained from regularly eating foods like chia seeds, hemp seeds, flax seeds and some other thing. Google can show you more.
You can get them from the whole seed or buy cold pressed oil of the seeds. Most capsules with flax oil I've seen contain gelatin.

https://smile.amazon.com/Fitness-Labs-Organic-Omega-3s-Tablespoon/dp/B008KMUCEY/ref=sr_1_10_s_it?s=hpc&ie=UTF8&qid=1482092589&sr=1-10&keywords=flax+oil&refinements=p_n_feature_nine_browse-bin%3A6997074011

This book is fantastic https://smile.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=asap_bc?ie=UTF8

If you eat vegetables you won't need many supplements. The dark green ones are important. Vitamin C consumption improves the bioavability of plant based calcium also. Try to avoid juices, because they are mostly sugar in comparison with the whole fruit.

She goes 2 days a week and the menu repeats, so I don’t have too many meals to recreate.

Today’s school menu was a bean and cheese roll up, green beans, apple sauce and 2% milk.

I made a bean roll up (home made refried beans, brown rice, quinoa, salsa), green beans with nooch, applesauce and pea milk.

I bought this book awhile back. It’s has lots of fun ideas, nothing earth shattering, but it helps me plan her meals at home and school. She also likes looking at the pictures and helping to pick out her meals

Vegan for Everybody by America’s Test Kitchen! I’ve been cooking out of it for about 4 months now and it has been amazing. Such delicious recipes and we’ve got some new household favorites!

Link: Vegan for Everybody Cookbook

• Why We Love Dogs, Eat Pigs, and Wear Cows: An Introduction to Carnism
  
• Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet
  

If you're consuming adequate amounts of calcium-rich veggies and/or fortified foods (like soy or almond milk), calcium should be fine.

Flax should more than provide your ALA. From my understanding, some studies have shown that dietary or supplemental DHA is beneficial, but the science isn't totally settled. I don't believe it's considered an essential nutrient. And our bodies so convert some omega 3 acids into DHA. But supplements are fairly cheap. I take one sometimes, maybe once a week, just for the hell of it.

Vegan for Life is a great book with lots of good info on all aspects of vegan nutrition that is based on peer-reviewed science with complete citations. Highly recommend this book.

I got this book and it's amazing. Once you make a few recipes it's easy to start experimenting a bit and coming up with your own creations.

https://smile.amazon.com/Seitan-Beyond-Soy-Based-Analogues-Ethical/dp/1516860888/ref=sr_1_1?ie=UTF8&qid=1492171798&sr=8-1&keywords=seitan+and+beyond

I love Moosewood's Favorites. So many delicious recipes.

My favourite book on nutrition that even helped my meat eating flatmates is called Vegan For Life. The doctors who wrote it give you excellent advice for people of different ages. It includes a lot of rational info about things like B12 and protein.

If you can't afford a copy, message me and I'll find a way to gift one to you.

I'd like to recommend a couple useful books:

http://www.amazon.com/Raising-Vegetarian-Children-Health-Harmony/dp/0658021559/ - my favorite

http://www.amazon.com/Better-Than-Peanut-Butter-Jelly/dp/1590131223/ - kid-friendly recipes

http://www.amazon.com/Vegan-Lunch-Box-Animal-Free-Grown-Ups/dp/1600940722/ - great lunch ideas

http://www.amazon.com/Vegan-Lunch-Around-World-International/dp/0738213578/ - ditto

http://www.amazon.com/Raising-Vegan-Children-Non-Vegan-World/dp/0972510206/ - may also be helpful, but personally I found it quite preachy and medically inaccurate at times

It's really good. I've made this for a large group and apart from the hassle of cubing sweet potatoes, it was terrific. BTW, it came from the Moosewood Restaurant Vegan Cookbook. http://www.moosewoodcooks.com/all-recipes/ They have this same recipe there, but done differently in the oven. I took this from their book, which I highly recommend.

http://www.amazon.com/Moosewood-Restaurant-Favorites-Most-Requested-Restaurants/dp/1250006252/ref=sr_1_1?ie=UTF8&qid=1450208658&sr=8-1&keywords=moosewood+restaurant+favorites

I'm currently reading Vegan for Life after having seen many people recommend it on other pages. It's a really good and interesting book about health and nutrition. They bring up rumours studies too and discuss them from a very scientific viewpoint.

Here are all the local Amazon links I could find:


amazon.com

amazon.co.uk

amazon.ca

amazon.com.au

amazon.in

amazon.com.mx

amazon.de

amazon.it

amazon.es

amazon.com.br

amazon.nl

amazon.co.jp

amazon.fr

Beep bloop. I'm a bot to convert Amazon ebook links to local Amazon sites.
I currently look here: amazon.com, amazon.co.uk, amazon.ca, amazon.com.au, amazon.in, amazon.com.mx, amazon.de, amazon.it, amazon.es, amazon.com.br, amazon.nl, amazon.co.jp, amazon.fr, if you would like your local version of Amazon adding please contact my creator.

I highly recommend getting this book as a reference for all things vegan nutrition.

It's a very good guide to what you need in a diet and how to get it, with a really solid scientific grounding (it starts out with a basic overview of the pros and cons of different types of nutrition research). It also gives a basic food guide to simplify everything into "what should I eat in a day".

But to answer your specific concern- protein: legumes and veggies, and its not actually that hard.
Also, I've been surprised at how many things include whey or milk products, that's generally what I'm on the lookout for on food labels if it isn't immediately clear.

Your welcome. If you want any recipes to keep motivated I created an ebook:

http://www.amazon.com/PCOS-Paleo-Cookbook-Nutrient-Recipes-Support-ebook/dp/B00E7SVIF2/ref=sr_1_1?ie=UTF8&qid=1407685664&sr=8-1&keywords=pcos+paleo+cookbook

These two are filled with great recipes, I personally think Vegan for Everybody has some better stuff in it. Also, go to your local bookstore and browse the cookbook section!

https://www.amazon.com/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X

https://www.amazon.com/Vegan-Bible-Editors-Publications-International/dp/1450874169

Here's some amazon links for some that I own:

• Keep it Vegan (there is a new edition but this is the one I have) - https://www.amazon.co.uk/Keep-Vegan-simple-healthy-delicious/dp/0857832522/ref=sr_1_1?s=books&ie=UTF8&qid=1465990745&sr=1-1&keywords=keep+in+vegan
  
  
• Plant pure nation - https://www.amazon.co.uk/PlantPure-Nation-Cookbook-Breakthrough-Plant-Based-ebook/dp/B00THMM9QU/ref=sr_1_1?s=books&ie=UTF8&qid=1465990771&sr=1-1&keywords=plant+pure+nation
  
  
• The China Study Cookbook - https://www.amazon.co.uk/China-Study-Quick-Easy-Cookbook-ebook/dp/B00U27BMT4/ref=sr_1_2?s=books&ie=UTF8&qid=1465990779&sr=1-2&keywords=the+china+study+cookbook
  
  
• Forks Over Knives - https://www.amazon.co.uk/Forks-Over-Knives--Cookbook-Plant-Based-ebook/dp/B007JN6UOG/ref=sr_1_1?s=books&ie=UTF8&qid=1465990810&sr=1-1&keywords=forks+over+knives+cookbook
  
  
• The Non-Dairy Evolution - https://www.amazon.co.uk/Non-Dairy-Evolution-Cookbook-Modernist-Plant-Based/dp/1499590423/ref=sr_1_2?s=books&ie=UTF8&qid=1465990798&sr=1-2&keywords=the+gentle+chef
  
  
• Seitan and Beyond - https://www.amazon.co.uk/Seitan-Beyond-Soy-Based-Analogues-Ethical/dp/1516860888/ref=sr_1_3?s=books&ie=UTF8&qid=1465990798&sr=1-3&keywords=the+gentle+chef
  
  The last two are particularly gourmet, but interesting reads if you want to attempt some mind-blowing meals. I wouldn't list them as beginner though.

This lady knows what she's talking about:
http://www.theveganrd.com/

And [BUY HER BOOK] (http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&qid=1332182475&sr=8-1). It has very good, up-to-date information on vegan nutrition, without the hype. (No, I don't get a kick-back from plugging her book. It's just one of the best vegan books to come out in the past decade or so is all.)

Here's what I've been really into for breakfast lately: two frozen bananas, a huge scoop of peanut butter, agave nectar (or other sweetener), and soy milk (or your preferred vegan milk). Liquefy in the blender and enjoy. I'm a light eater for breakfast, but this really gets me going.

I highly recommend reading Vegan For Life, which has very clear, concise guidance on vegan nutrition (protein and other important considerations).

As for literature there is veganhealth.org which is very evidence based and maintained by three vegan registered dietitians. If you prefer a book there is Vegan for life by Jack Norris and Ginny Messina. These two are definitely worth following and also maintain veganhealth.org.

There is also Becoming Vegan: Express edition by Brenda Davis and Vesanto Melina. Vesanto Melina by the way is also the first author of the position paper on vegetarian diets by the Academy of Nutrition.

There is also of course Michael Greger with nutritionfacts.org which is also worth checking out. I personally prefer the above nutritionists, as their recommendations are more inline with official recommendations. Adding to that Greger always conveniently has the pro-vegan position on every topic ever, which makes me a bit suspicious, while Jack Norris and Ginny Messina are a lot more cautious in their health claims about veganism and are upfront about potential problems. Also most of the topics Greger addresses are not very relevant if you are just trying to get your own diet straight. But his content is very interesting if you are interested in nutrition in general and especially as a way to prevent chronic diseases.

I know you said "no desserts," but I recently did a homemade coconut milk ice cream for my birthday. My omni parents and grandparents loved it!

It was the one out of Vegan for Everybody. It does take a lot of coconut milk though.

Everything we've made in this book has been awesome!!

https://www.amazon.com/Weeknight-Gluten-Free-Kristine-Kidd/dp/1616286873

http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&qid=1375206907&sr=8-1&keywords=vegan+for+life

Vegan for Life by Jack Norris and Virginia Messina, two of the best vegan nutritionists out there. Every potential or actual vegan should read it.

I definitely recommend Vegan for Life and VeganHealth.org.

Recipe is from Bonnie Stern's HeartSmart: The Best of HeartSmart Cooking. https://www.amazon.com/HeartSmart-Best-Cooking-Bonnie-Stern/dp/0679314121

Vegan for Life is great.

Start slowly. As most people say, they're a lot of vegan alternatives , but that can eat up your money real quick. Get a cookbook and start learning how to cook. This book has a lot good pointers.


http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&qid=1370732426&sr=8-1&keywords=vegan+for+life

i think i will buy that! also here's the link to buy it on amazon if anyone else is interested.

I've heard this book is amazing and has lots of pictures (I like pictures in my cookbooks lol): https://www.amazon.com/Vegan-100-Incredible-Recipes-Avant-Garde/dp/1787131246

Cons: I've heard some of the recipes can be time consuming.

This is the one I use the most, but I think the ingredients are basic enough that you can find them in the UK:

https://www.amazon.com/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X/ref=sr_1_1?s=books&ie=UTF8&qid=1526408702&sr=1-1&keywords=vegan+for+everybody+america%27s+test+kitchen

Vegan for Life by Jack Norris is another good nutrition book.

America's Test Kitchen has a vegan cookbook coming out in April: https://www.amazon.com/Vegan-Everybody-Foolproof-Plant-Based-Between/dp/194035286X/ref=sr_1_1?ie=UTF8&qid=1486953406&sr=8-1&keywords=america%27s+test+kitchen+vegan

My library has it on order so I put a hold on. The Amazon description sounds like the book will be aimed at people newer to vegan cooking, so not sure if I'll want to buy this. But I love Cooks Illustrated mag and their whole mad scientist approach to food so I'll be curious to see what they do.

I definitely miss seafood the most out of all of the meats.

If you do really miss fish, or other meats, you could eat them once in a while and still eat vegetarian most of the time. If you’re only eating once in a while, you might be able to splurge on ethically raised and killed meats.

There are some recipes for seafood replacements out there.

This book has recipes for 4 seafood-related recipes:
Everyday Vegan Eats: Family Favorites from My Kitchen to Yours
https://www.amazon.com/dp/098546626X/ref=cm_sw_r_cp_tai_Sd4.BbKHZ08XD

1. New England Chowder
   
2. Manhattan Chowder
   
3. No-Fish Filet Sandwiches
   
4. Tempeh No-Tuna Salad sandwiches
   
   This book has many more seafood-related recipes:
   Seitan and Beyond: Gluten and Soy-Based Meat Analogues for the Ethical Gourmet
   https://www.amazon.com/dp/1516860888/ref=cm_sw_r_cp_tai_pi4.BbKRACWZ7
   
5. Tunada
   
6. Mock Tuna Sashimi
   
7. Carrot Caviar
   
8. Ceviche
   
9. Clamz (and many clamz associated recipes)
   
10. Maryland Crab’less Cakes
    
11. Breaded Jackfysh Filets
    
12. Battered Tofysh Filets
    
13. Shirataki Scallops
    
14. Mock Lobster
    
15. Mock Lobster Rolls
    
    Both of the above books have numerous other meat replacement recipes in addition to the seafood ones. You could try these. My mom really likes these recipes for seafood. I haven’t used them yet, so I can’t speak to that. However, it might be enough for you to satisfy your craving.

This book is great for sugar detox. It's a 21 day plan that is hard but doable.
https://www.amazon.com/21-Day-Sugar-Detox-Cravings-Naturally/dp/1936608111

from america's test kitchen's "vegan for everybody" book

two annoying meat eating friends still took time out of their day to tell me it looked gross. thanks pals!!! couldn't do it without you
https://www.amazon.ca/dp/194035286X/ref=cm_sw_r_cp_apa_i_pY7bBbYKSXZPD

no specific recipe, but

pizza sauce is from serious eats

sausage and pepperoni are both seitan based, from
Seitan & Beyond by Skye Michael Conroy

The mozzarella, cheddar, smoked provolone and feta were all from Non-dairy Evolution by Skye Michael Conroy. Can't recommend his book enough for serious vegan chefs who want to create dairy analogues.

The dough was from a pizza place I used to work at. Caramelized onions were just onions sauted with coconut palm sugar, and the cremini mushrooms sautéed with red wine and thyme.

Baked in the kitchen I work at on a sheet tray in an industrial convection oven at 550 low fan for about six minutes.

It was crazy good.

Get a copy of

Vegan For Life

It covers nutrition for all phases of life and it is written by two vegan RDs ( registered dietitians ).

You will have all sorts of people telling you all sorts of bullshit nutrition folklore that will play with your head. If you know the FACTS about nutrition you can politely hear those people out and promptly forget their concerns.

Congratulations!

Page 174 of Vegan for Life (http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930) says:

>Total cholesterol in Vegans tends to be well below the upper limit of 200 mg and vegans also have low LDL cholesterol levels. Although they have lower levels of protective HDL cholesterol, their ratio of total to HDL cholesterol is better than that of lacto-ove vegetarians, fish eaters, and meat eaters."


Take it for what you will. I would suggest the book as a general nutrition guide though.

If you aren't one to go cold turkey, I've heard a lot of good things about the 21 Day Sugar Detox. If I understand it correctly, the program cuts things out gradually over three weeks time.

Vegan for Life, by Jack Norris and Virginia Messina. The authors are registered dieticians who lay out all the nutrient requirements for vegans and vegetarians and how to meet them by eating various foods.

https://www.amazon.com/Gluten-Free-Vegetarian-Soy-Free-Meatless-ebook/dp/B00JDVII60. https://cookieandkate.com/soy-free-vegetarian-recipes/

https://www.amazon.com/Vegetarian-Flavor-Bible-Creativity-Vegetables/dp/031624418X.

Vegan For Life by Messina and Norris

It's a book

moosewood restaurant cookbook

i couldn't give this a higher endorsement.

About Esther:

https://www.washingtonpost.com/news/inspired-life/wp/2017/12/14/these-men-thought-they-adopted-a-mini-piglet-she-became-esther-the-wonder-pig-a-650-pound-darling-of-the-internet/

Book:

https://www.amazon.com/Esther-Wonder-Pig-Changing-World/dp/1455560790&ved=2ahUKEwjr28mu-ZHaAhUP2o8KHTt4BzwQFjAMegQIBBAB&usg=AOvVaw0mhLLPUy1nsK5m7eDEqI2w

YouTube:

https://www.youtube.com/user/estherthewonderpig

Twitter:

https://www.twitter.com/EstherThePig

> Vegan Life and You

ask and ye shall receive!

Sorry, https://www.amazon.co.uk/dp/B078SFG391

Becoming Vegan: http://www.amazon.com/Becoming-Vegan-Complete-Adopting-Plant-Based/dp/1570671036

Vegan for Life: http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?s=books&ie=UTF8&qid=1311656144&sr=1-1

Animal Liberation: http://www.amazon.com/Animal-Liberation-Definitive-Classic-Movement/dp/0061711306/ref=sr_1_1?s=books&ie=UTF8&qid=1311656159&sr=1-1

Terrorists or Freedom Fighters: http://www.amazon.com/Terrorists-Freedom-Fighters-Reflections-Liberation/dp/159056054X/ref=sr_1_3?s=books&ie=UTF8&qid=1311656159&sr=1-3

FODMAPs are water soluble. Even if you pulled out the pieces when you were finished, you would leave all the triggers in the broth. Low FODMAP broths with onion/garlic are false advertising. I would remove them from the recipe or find one that doesn't include them. This book has low FODMAP broths: https://www.amazon.ca/Everything-Guide-Low-FODMAP-Diet-Digestive/dp/1440581738/ref=sr_1_fkmr1_1?ie=UTF8&qid=1496790637&sr=8-1-fkmr1&keywords=dr.+barbara+bolen