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Healthy Vegan Recipes and Meal Guides

Healthy Vegan Recipes and Meal Guides

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Published by amooney
Shopping and meal planning guide for vegan diet. Healthy recipes for every day, seasonal recipes, crock pot recipes
Shopping and meal planning guide for vegan diet. Healthy recipes for every day, seasonal recipes, crock pot recipes

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Published by: amooney on Dec 03, 2008
Copyright:Attribution Non-commercial


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©2008 Adria Mooney and James DiPadua
Table of ContentsGetting Acquainted with New FoodsMeal Creation ChartSnack Creation ChartGeneral Cooking TipsQuick and Easy Recipes for Every DayCrock Pot RecipesSeasonal RecipesSpice and VarietyShopping Guide and Pantry ListPage
©2008 Adria Mooney and James DiPadua
Getting Acquainted With New Foods
Changing your diet will involve getting acquainted with a few new foods that youmay have never heard of or are not used to eating. Don't be scared, be excited!Here's some information about a few foods that may be new to you, but are soversatile, delicious, and nutritious we just have to tell you about them so you canincorporate them into your diet.
Quinoa (pronounced Keen-wah) is a fast cooking grain with a fluffy consistency and amild, delicate, slightly nutty flavor.Quinoa is high in protein, calcium and iron, vitamin E and B vitamins. Quinoa has amuch higher protein content than other grains and is the only grain to be considereda complete protein source due to the presence of all eight essential amino acids.Quinoa even contains albumen, a protein found in eggs and animal tissue.Quinoa cooks in only 15 minutes and is excellent in soups, stews, stir fries, and salad
 Soba Noodles
Soba noodles are Japanese noodles made from buckwheat, which gives them aninteresting nutty flavor. They are a complete source of protein and are higher in fiberthan regular pasta. We love them because they only take 4 minutes to cook, and aregreat served either cold or hot.
Flax Seed
Flax has been praised for its ability to fight heart disease and cancer, and has grownin popularity in recent years. You will now find it available in most stores. It is anextremely high source of omega-3 essential fatty acids, fiber, and lignans.Store flax in the fridge and add it directly to smoothies, cereal, oatmeal, or pancakesfor the most benefit.
Dark Chocolate
A good dark chocolate bar should be between 70-80% cocoa, and contain no dairyand very little sugar. If you are used to eating sweets high in sugar, this kind of chocolate may not taste good at first. After you've been avoiding sweets and dairy, itwill taste sweet, creamy, and incredibly delicious.We like dark chocolate because it satisfies our sweet craving (one or two small piecesis enough...it is a high calorie food!). Dark chocolate is extremely high in powerfulcancer-fighting antioxidants. Besides being slightly sweet, chocolate is an incrediblycomplex food with over 300 distinct flavors. Once your taste buds readjust to lesssugar, you will get much more enjoyment from eating a small amount of high quality
©2008 Adria Mooney and James DiPadua
chocolate than a whole bar of regular candy or milk chocolate. In fact, we don’tenjoy the taste of milk chocolate at all...it doesn't taste like chocolate anymore!
Nut Butter
If you're like us and many other Americans, you grew up on Jif or Skippy peanutbutter. In an effort to reduce cost and increase the shelf life of peanut butters, mostbrands add hydrogenated oil, sugar and salt to their peanut butter. Needless to say,this turns what should be a healthy food into an extremely unhealthy food.Good nut butter should contain only one ingredient: nuts. Any other ingredient isunnecessary and unhealthy.Nuts are a good source of healthy fat, fiber, and protein. They are also incredibly richand sweet tasting, just by themselves. Peanut butter continues to be one of ourfavorite treats. Once you get used to natural peanut butter, the ones with addedsugar and salt won't even taste as good to you.Nuts are a high fat food and do not need to be eating excessively or even daily. If you have a history of heart disease, you should avoid nuts to receive the full benefitsof a plant-based diet.
Hummus is a widely available Mediterranean spread made from garbanzo beans,sesame seed paste (tahini), olive oil, lemon juice, and garlic. Hummus is a rich andsavory spread that can hold its own as a substitute for meat on a sandwich, or forcheese as a dip for bread and veggies. It's also easy (and cheaper) to make your ownin a food processor. By leaving out the tahini, the total fat content is also greatlyreduced. Try different flavor combinations by adding ingredients such as roastedpeppers, sundried tomatoes, cilantro or other veggies. Hummus is high in proteinand fiber and is very filling. It is also high in vitamins and micronutrients.
Dried fruit (no sugar added!)
Most dried fruit available at mainstream grocery stores contains added sugar, oils,and preservatives. Trader Joe's, Whole Foods, and other health food stores have awide variety of dried fruits that contain none of these ingredients. As with nutbutters, dried fruit should contain only one ingredient...the fruit!Dried fruit makes a great snack because it's portable and keeps longer than freshfruit. Since all the water has been evaporated, dried fruit is extremely high in fiberfor its volume, and is intensely sweet. Apricots, apples, prunes, and berries are themost commonly available dried fruits.

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This is a fantastic...! thanks so much for all your recipes. Joanna http://www.beautonex.com
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