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World Wide Vegan

Traveling as a Vegan - Tips, Tricks, Recipes & More

Protein Requirements and the Vegan Diet

Friday, November 30, 2007


I'm often asked about how a vegan gets enough protein. It can be hard to imagine how one gets any protein at all when you are used to eating meat, eggs and dairy for your source of protein. When I say that I get plenty of protein from legumes, whole grains and other plant sources I often see the look of confusion on the person's face. So when I came across this Vegan Food Pyramid I made a copy of it to show people how a vegan can eat a healthy, animal free diet.

Even among vegans the amount of protein a person should consume each day can seem a mystery. Here is a simple way to figure out how much protein you need. According to the latest dietary requirements listings, you should eat about 5 grams of protein for every 10 pounds of body weight. So someone who weighs about 200 pounds should eat approximately 100 grams of protein a day. Someone who weighs about 100 pounds should consume about 50g of protein a day.

Unfortunately most meat eaters get only about half of the recommended daily allowance of protein per day. The reason is that animal fat causes the body to feel full before the required amount has been consumed. Also, meat eaters often eat far too many simple carbs such as high fat pastries and sauces. Animal fat also causes weight gain, high cholesterol and insulin resistance.

A low-fat, vegan diet allows for a higher consumption of protein via beans, legumes, vegetables and whole grains. Soy products such as tofu and textured vegetable protein (TVP) offer a very high percentage of protein per ounce of food product making it easier to get all the protein your body needs without the fat of animal products.

It is important to remember however that products such as soy milk and cheeze can be high in fat. It is better to limit these products rather than depend on them as a regular protein source. Limiting your fat intake is also the best way to regulate your blood sugar and to reduce your risk for diabetes and other disease.

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posted by Karen Dougherty, 4:24 AM | link | 0 comments |

Blossoming Lotus Restaurant in Kauai, Hawaii

Friday, November 16, 2007

Hawaii is the perfect destination for finding the best of vegan fare. The island of Kauai has a large population of vegetarians and so the local eateries cater to the vegetarian and vegan patrons by offering vegetarian and easily veganized meals.

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The Blossoming Lotus Fusion Cuisine in Kauai, Hawaii (and Portland Oregon) has got to be the nicest vegan eating establishment I have ever been to.

While in Kauai last week we visited the Blossoming Lotus in Kapaa on the Coconut Coast. The completely vegan restaurant is on the main road on the north end of town across from the ABC store. Now, I'm not talking about burritos or stir fry dishes, this restaurant offers a full menu of gourmet selections. Not only do the chefs create original recipes using fresh island ingredients, but they have foods inspired by popular dishes from around the world.

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I had Greek Spanakopita with tofu, falafel and spices. My husband had a huge salad with the best vegan corn bread I have ever tasted. The cornbread was served with fresh apple butter and sprinkled with cocoa and cinnamon. It was almost good enough to be a dessert. And my son ordered marinated tofu with a soy-yogurt topping that made the flavors burst fourth in your mouth.

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At the gift store you can buy a recipe book with all the foods offered on the menu. Click on the links above to go to the official site for the store and the restaurant.

Of course the meal was a bit pricey but this is Hawaii, and the experience was well worth every penny.

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posted by Karen Dougherty, 12:56 AM | link | 0 comments |

Organic Pancakes? - Please!

Monday, November 12, 2007


OMGOSH~!

I just had to mention this news article about a new "organic" (I'm sure it isn't Vegan) product out on the market in California and the Midwest. It is pancakes from a spray can.

According to Sci-Fi.com "Batter Blaster is different from previous spray-food incarnations because it combines a whole recipe's worth of ingredients— including whole wheat flour— into a bakeable (in the case of waffles) mixture. Just spray your pan or waffle iron with Pam, squirt out some batter, and five minute's later you'll have a 'homemade' breakfast."

I can't imagine that the word Organic on the label is going to be a huge selling point to those of us who are truly trying to live healthier lives.

For the full article click here.

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posted by Karen Dougherty, 2:09 AM | link | 0 comments |

Having it Your Way at !Una Mas!

Friday, November 9, 2007


Before leaving for vacation we stayed with my son in San Jose CA. Because I live in the country I get both nervous and excited to go back to the city, I get nervous because I know that finding a place to eat that will satisfy the men and will also have vegan options available can be an ordeal. I get excited for the same reasons. I love a good food adventure.

Tip of the Day: Get a small deli-style container to carry shredded soy cheeze or other proteins with you when you are trying a new eatery, just in case you have to order items without protein. i.e. A veggie sandwich minus the cheese and mayo has little to no protein.

The first night out we went to Una Mas! a healthy-style burrito and Mexican fast food eatery. I thought I would have to create something different from the items available but to my happy surprise they offered several "Vegetarian" burritos, the Butternut Squash Burrito, the Grilled Fajita Burrito-Veggie and the Roasted Pasilla Veggie Burrito. Of course I ordered mine without cheese. Click here for nutritional listings.

I had brought along some of my own shredded soy cheeze but in the end the huge, tasty burrito didn't need it as there was ample amounts of black beans and rice. I did add some medium salsa and some cilantro and I ordered it with a tomato wrap. It was divine.

When trying a new eatery always prepare ahead of time to make sure your meal will be healthy and satisfying. There is no sense in eating a meal without protein or other beneficial ingredients, especially when a little planning can insure that you remain both vegan and healthy.

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posted by Karen Dougherty, 3:59 AM | link | 0 comments |

Easy Taco Salad

Tuesday, November 6, 2007


This week I'm in Kauai, Hawaii. We are staying in a condo which not only is more comfortable than a hotel but it allows us to do our own cooking. Of course we eat out part of the time but it is nice to create nutritious meals that meet our dietary requirements as well.

Last night we came back from a very full day of fun in the sun (in November no-less) and I didn't feel like doing anything fancy so I threw together a fabulous taco salad. It is a family favorite while traveling or at home. We were so tired and hungry that I forgot to take a photo before we devoured it. Just imagine a bed of greens with seasoned beans, guacamole and olives on top.

With my family helping we threw this together in about 15 minutes. The men in my family prefer to add chips and cheeze but it is still fabulous and filling without the heavy additions.

Travel Tip - When traveling instead of carting bottles of seasonings along, try purchasing seasonings in bags in the ethnic section if your grocery store. Better yet, pour some of your own spice into 1-2 oz. zip-bags (found in craft stores).

In a pot I combined:
1 can of drained & rinsed black beans
1 can of drained & rinsed pinto beans
3T. tomato paste
1/2 chopped onion*
1 c. water
2-3 cloves crushed garlic
2 t. Mexican oregano
1/2 t. ground cumin
pinch of crushed red chili pepper (to taste)
2 t. chili powder
salt to taste

Simmer while preparing remaining salad ingredients (15-20 minutes)

Place into serving bowls:
1 bag rinsed & drained chopped greens
1 can sliced black olives
Bottled salsa
Shredded soy cheeze if desired - I omitted the cheese to reduce the fat content.
Guacamole (see recipe below or make your own recipe)
Corn chips (optional) I omitted the chips


Guacamole: mash avocado. add remaining ingredients - 1/3 jar medium salsa, salt, 1/2 t. lemon juice.

* if you are feeding people who don't appreciate onions you can keep them out to sprinkle on the salad later.

Start with the lettuce greens and add toppings as desired.

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posted by Karen Dougherty, 5:34 PM | link | 1 comments |