World Wide Vegan

Most of this article was sent to me without a proper reference so I have been avoiding posting it. However, it has so much good information that I felt it post-worthy. If you know what the reference is please let me know.

The Vegan Diet and Proper Nutrition

Ensuring adequate nutrition

The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.

Here are nutrients that may be deficient in a vegan/vegetarian diet and how you can get these nutrients from non-meat sources:

* Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

* Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.

* Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.

* Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.

* Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

* Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet use tofu instead of eggs.

Or make your own egg replacer using 1 cup potato flour
3/4 cup tapioca flour
2 tsp baking powder
Mix well, keep in air-tight jar.

1 1/2 tsp of mix + 1 Tbsp water = 1 egg yolk
1 1/2 tsp of mix + 2 Tbsp water = 1 whole egg

There are plenty of egg substitutes available for baking or preparing a dish that calls for eggs. Ener-G Egg Replacer is a reliable egg substitute for use in baking. It is available at health food stores and most grocery stores.

Tofu: Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfect for “eggy” dishes.

Tofu is also a great substitute for eggs in eggless egg salad and breakfast scrambles.

In Desserts and Sweet, Baked Goods: Try substituting one banana or 1/4 cup applesauce for each egg called for in a recipe for sweet, baked desserts. These will add some flavor to the recipe, so make sure bananas or apples are compatible with the other flavors in the dessert.
Other Egg Replacement Options

• 1 egg = 2 Tbsp. potato starch
• 1 egg = 1/4 cup mashed potatoes
• 1 egg = 1/4 cup canned pumpkin or squash
• 1 egg = 1/4 cup puréed prunes
• 1 egg = 2 Tbsp. water + 1 Tbsp. oil + 2 tsp. baking powder
• 1 egg = 1 Tbsp. ground flax seed simmered in 3 Tbsp. water
• 1 egg white = 1 Tbsp. plain agar powder dissolved in 1 Tbsp. water, whipped, chilled, and whipped again

Egg Replacement Tips

• If a recipe calls for three or more eggs, it is important to choose a replacer that will perform the same function (i.e., binding or leavening).
• Trying to replicate airy baked goods that call for a lot of eggs, such as angel food cake, can be very difficult. Instead, look for a recipe with a similar taste but fewer eggs, which will be easier to replicate.
• When adding tofu to a recipe as an egg replacer, be sure to purée it first to avoid chunks in the finished product.
• Be sure to use plain tofu, not seasoned or baked, as a replacer.
• Powdered egg replacers cannot be used to create egg recipes such as scrambles or omelets. Tofu is the perfect substitute for eggs in these applications.
• If you want a lighter texture and you’re using fruit purées as an egg substitute, add an extra 1/2 tsp. baking powder. Fruit purées tend to make the final product denser than the original recipe.
• If you’re looking for an egg replacer that binds, try adding 2 to 3 Tbsp. of any of the following for each egg: tomato paste, potato starch, arrowroot powder, whole wheat flour, mashed potatoes, mashed sweet potatoes, instant potato flakes, or 1/4 cup tofu puréed with 1 Tbsp. flour.

Labels: minerals, protein, Vegan, vegetables, Vegetarian, vitamins

My new favorite soup is Red Lentil Soup. Last month I found a recipe for Ethiopian Red Lentil Soup (which was expensive to make and just awful to eat). To make the recipe I had to order a 3 pound box of organic red lentils - special order - from my local health food store. I live in the country and wasn't able to find them anywhere locally.

So the question now was what to do what all those red lentils. consequently I created this recipe which is so good that I have made it twice in the last few weeks. I have also discovered that I could have ordered organic red lentils online - see my sidebar for a link under Shop Vegan). I also added barley for this recipe to create a hearty filling meal in a bowl. You may want to substitute your favorite grain if you aren't a barley fan.

Tip: Red Lentils are smaller than brown lentils and so they cook very quickly making them perfect for soup. Red Lentils are a delicious source of protein. You can use them to make a pilaf using Basmati rice or enjoy them as a flavorful pureed side dish called dahl, a classic East Indian dish. Their beautiful coral color and their earthy taste make them a wonderful addition to any dish that calls for lentils or pasta.

My husband and sons are not soup fans so I haven't listed it as a man-friendly dish. However if the men in your family like soup they are bound to love this recipe. It has just enough cayenne pepper to give it a little kick which most men appreciate.

Karen's Red Lentil Soup

1 large onion, chopped fine
1/2 c shredded carrots
2 stalks chopped celery
6 garlic cloves minced
1 Tbl chopped fresh rosemary
1 bay leaf
1/2 tsp cayenne pepper
1/2 c pearl barley
1 141/2 oz can diced tomatoes
1 6 oz can tomato paste
10 c vegetable broth or water (if I use water I also add cubes of vegetable bullion)
2 c dried red organic lentils
1/2 c chopped fresh parsley (or 1/4 c dried)
2 1/2 tsp sea salt
1/2 tsp black pepper

Water saute onion, carrots & celery until onion is translucent. Add garlic, rosemary, bay leaf and cayenne pepper and saute for about 2 minutes adding additional water as it evaporates.

Add barley, tomatoes, tomato paste and stock. Simmer over high heat but do not boil. Decrease heat to simmer. Cover and simmer over medium-low for 30 minutes. Add lentils and simmer for another 30 minutes or until barley is tender. Stir in parsley salt and black pepper. Simmer for 3-5 minutes. Discard the bay leaf ans add additional salt and pepper if desires before serving.

-- The last time I made this soup I was too busy to attend to it so I just put all the ingredients together in a stock pot and simmered it for about an hour. It was just fine. I was the only one home to eat it and so I didn't mind the the un-sauted veggies or limp lentils.

Freezes well

Tip: Water saute is the same as sauteing with oil except that you use 2Tbl of water instead of oil. Add additional water as needed.

----------------
Now playing: KSL Radio 1160 AM
via FoxyTunes

Labels: lentils, soup, Vegan, Vegetarian

Mykonos is a beautiful Greek Island in the Aegean Sea. And whether you are going for a few days or are only there for a day as you cruise the Mediterranean you are bound to fall in love with this jewel among hundreds of Greek Isles.

There are so many things I would love to tell you to do while in Mykonos but that would require more than a short blog so I will focus on the food. First I will say that the morning hours are best for shopping, visiting Mykonos Town and taking photos of the beautiful water and Greek architecture. Once lunch time rolls around most of the eateries begin to open and most of them offer traditional Greek cuisine.

Although it is possible to find vegan items on most menus (like salads - ask for no cheese), in most cafe's the employees are not likely to speak a lot of English. Greek restaurant personnel are more gracious about making substitutions than are those in Italy or France, but asking for a substitution is still a tricky skill to acquire for someone who doesn't speak the language.

Tip: Baklava is a classic Greek treat but be aware that it is often made with honey. So if you are a non-honey-eating vegan you will want to find a veganized recipe for baklava to make at home.

Sesame Kitchen is the only vegetarian place to go in Mykonos. It is next to the Naval Museum in Hora. Fresh spinach, vegetable, cheese, and chicken pies are baked daily. A large variety of salads, brown rice, and soy dishes are offered, as well as a vegetable moussaka and stir-fried veggies. Vegetarianism is still something of an anathema to the Greeks but this restaurant serves an excellent range of healthy dishes including many vegetarian and vegan options. The Traveling Vegan will have to pick and choose carefully though and be sure to ask that vegetable-cheese be used on your dish.


For a more formal dining experience you may want to visit the Petasos Beach Resort Spa where you will find a dine vegetarian restaurant. Vegan dishes are easily amended from the vegetarian menu. Follow the signs to Platis Yialos. At the end of the road Petasos beach resort is located on the right side of the road.

In Mykonos you will find a great variety of eateries. I recommend walking around and viewing the different menus and prices before deciding where to eat. There are many over priced restaurants in Mykonos, however a number of inexpensive taverns are available for a quick snack or just to sit outside and enjoy the ambiance with a bottle of water and fresh made bread.

Labels: Greek, Mykonos, restaurant, Vegan, Vegetarian

My husband loves a good pot of old fashioned pinto beans once in a while. I was never a big fan of pinto beans, but after coming up with this recipe I have changed my tune. Of course I had to veganize my old recipe so I was a little worried that my husband would be disappointed but to my delight, he loved the vegan recipe so much he asked me to put it on my man-friendly list.

Tip: Gas Free Fresh beans - Soak the beans in water for at least 3 hours. Throw away the soak water. Add boiling water to cover and cook for at least 30 minutes. Discard the cooking water. Add fresh water and resume cooking.

So here it is, my man friendly pintos.

3 large cans of pinto beans rinsed and drained (or cook them fresh)
4 cups organic vegetable broth
3-4 cups water (more if you want it soupy, less if not)
1 packet vegan onion soup mix
1 small onion chopped
1 stalk celery chopped
1 carrot chopped or shredded
5 cloves garlic -- chopped or minced
8 ounces chopped veggie bacon
1/2 tsp dried red chilies (more to taste)
1/2 tsp cumin
1/2 tsp chili powder
1 1/2 tsp dried oregano
a few dashes of liquid smoke
salt and pepper to taste

Water Sauté onion, carrot, celery and garlic until tender.

Combine in large stock pot: beans, water, broth, sautéed vegetables, soup mix, seasonings, liquid smoke and chopped veggie bacon. Bring to near boil, then simmer, covered for 30 minutes. Stir occasionally.

Serve with whole grain roles.

The leftover beans (drained) are wonderful in burritos or on quesedilla's.

Freezes well.

----------------
Now playing: KXNT
via FoxyTunes

Labels: pinto beans, soup, Vegan, Vegetarian

Barcelona is a relatively new large city compared to most large European cities. Until the 1992 Summer Olympics Barcelona was a quaint mid-sized town that attracted few tourists. Now it is a hub for cruise lines and a popular destination for travelers.

We recently took a Mediterranean cruise which embarked in Barcelona, Spain. We decided to arrive in Barcelona several days early to take in the sites and culture of this port city in Catalonia. One of the many activities we took advantage of was a stroll down La Rambla, a tourist must-see destination. La Rambla is a street filled with sidewalk cafes, street performers and artists of every type.

Although there are several vegetarian and vegan eateries in the city, I recommend visiting Maoz on La Rambla. Maoz serves falafal pita sandwiches , smoothies and fries as well as sodas and salads. The menu is limited but the food is good and fairly priced. The original Maoz was opened in 1991 in Amsterdam, Holland. It has since become a popular European vegan eatery and has recently come to the east coast of the US.

For an excellent and detailed listing of other Barcelona eateries and grocery marts visit Sin Carne. This site has more information on Barcelona eateries than I can include in a single blog.


My favorite place to shop for fresh vegetables in Barcelona is an open market just off La Rambla called La Boqueria. It is a huge open market featuring over one hundred vendors selling everything from fresh fruits, herbs and veggies to cookbooks, pizza and paella. There are also a few small cafes serving expensive but authentic regional cuisine.



Spending an afternoon at La Boqueria is a must for everyone planning to visit Barcelona. The seemingly endless supply of colorful and aromatic foods is tantalizing, and well worth enduring the crowds.
----------------
Now playing: KXNT
via FoxyTunes

Labels: Barcelona, falafel, La Rambla, Moaz, Vegan, Vegetarian