Can Vegans Get Enough Protein?

Yes and yes and yes!

I am always asked the question of how do I get protein if I don't eat meat?!

I get protein from a variety of foods: legumes, soy, vegetables such as broccoli and spinach, quinoa (keen-wa), seeds and nuts, fake meat, etc. etc.

If there is one thing I don't miss from my diet it's protein, and I know this from tracking the foods that I eat along with its nutritional content in my nutrition class, taught by a certified Dietitian. I could have told you this anyway because these items are a huge part of my day to day diet.

I wanted to post some links with legitimate references regarding this topic so vegans and vegetarians and anyone who questions this may get some answers and know that you can definitely get all the protein you need from non-animal sources.

http://vegetarian-issues.suite101.com/article.cfm/protein_sources_for_vegetarians
http://vegetarian.about.com/od/healthnutrition/tp/protein.htm
http://www.tryveg.com/cfi/toc/?v=08protein
http://www.vrg.org/nutrition/protein.htm

2 Thumbs WAY Up for Toffuti Cream Cheese!!!

I thought the hardest thing for me to give up in my quest of becoming vegan was cheese-- I used to buy blocks of it at Trader Joe's and was pretty sure I could eat one for each meal.

So trying vegan cheeses has been quite the adventure. After the first vegan cheddar cheese scare, I am more apprehensive when trying any of these products. For example, I probably had this "Tofutti Better Than Cream Cheese" in my fridge for 2 weeks before I cracked it open. (And yes, it's still good, this stuff lasts for awhile!)

I put it on half a slice of onion bagel and hoped for the best. It was so good, I finished the other half! It tastes basically like cream cheese but without a milky aftertaste.

This is also very exciting because I am pretty sure that when I make vegan cream cheese frosting with this, it will be delicious! I love it and highly recommend this stuff!

The Traveling Vegan- Destination South Korea

In the land of kimchi and Korean BBQ, some may think it is impossible to be vegan while traveling to South Korea. On the contrary! With much help and thanks to my boyfriend, Matt, who has been living in the city Gunsan for the past 6 months, he was able to scope out dishes that I could eat as well as how to say "no egg" "no meat" and "no mayonnaise" when ordering for me.

My first meal was Bi Bim Bap, ordered with no egg. It's a rice dish with different types of veggies on top such as lettuce, sprouts, carrots and cucumbers. When you get your dish, you add this red hot sauce on top (a dollop is enough for me but most put a nice swirl over everything) and mix everything together. It was delicious and exactly what I needed after being on 2 flights in the past 15 hours or so! I liked the texture of the veggies and the sauce gives it a nice kick!

My favorite thing about Korean food is all the little side dishes, called banchan, that comes with each meal! This meal came with kimchi and picked radishes, as well as a broth that we were pretty sure had fish in it so I left that alone.

Kim Bap is pretty much like a vegetable roll that you get here in the states. It usually comes with ham and egg but we were able to get it made with just spinach, carrots, and picked radishes.

I think my favorite meal (we even had it 2 nights in a row) is Shabu Shabu. It was different from the Japanese or Chinese style Shabu Shabu I have had before. The broth is flavorful and spicy, and there are different greens inside as well as different types of hearty mushrooms. Udon noodles are added to the broth and veggies. The side dish of picked radishes here were SO good at this particular restaurant! I think the cool thing though, is that after most of the noodles and soup have been eaten, the waitress puts it in another bowl. Then they put rice in that bowl along with a variety of chopped veggies (ask for it without egg) and mix it all around the pot. When you receive the rice, it is stuck onto the sides of the bowl. It was really good and although we were stuffed, couldn't help but scraping off the rice and into our tummies.

I have to say it is pretty hard to stay away from the bakeries because I used to looove all the Asian bakeries with all kinds of breads with custards and yummy fillings inside and delicious flaky pastries. But a very vegan friendly snack? French fries! They had some kind of seasoning salt on it that was soo good I was craving something unhealthy and fried and this hit the spot :) The pomegranate juice was also good!

Did I mention that I looooove ramen like cookie monster loves cookies? I think next time I will make sure to buy sprouts and bok choy to add in it because I'm pretty sure everything about ramen is not good for you...but it is soo freakin' good :D And you can definitely find some that don't have meat flavors/broth/flavorings added in it. I've been told that all that flavoring stuff is fake anyways, it's all flavors made up in labs and that's why it's so cheap. It makes sense but I still like to play it safe!

Matt made dinner one night which consisted of tofu, sprouts, green onions, and cabbage. He was still working on the cabbage but it looked so good I had a piece of tofu and took this pic! It was definitely a yummy dinner and the leftovers the next day were even better when all the juices and soy sauce and hot sauce melded together and absorbed into everything. We had it with the BEST kimchi ever, with thanks to Eric! It's from a very non-vegan friendly BBQ place so they didn't want to take me there but Eric was able to buy it to go. So awesome. The cool thing about it was it had a nutty flavor, I've never tasted that before in kimchi.

Some other vegan friendly dishes included Japchae (a noodle dish made from potato starch with thinly sliced onions, carrots, green onions, spinach and mushroom.) We found some already made at the grocery store that was good. I usually buy it pre-made at the Korean Market (Hannam Chain Market World on Sepulveda in Torrance). Mushroom Soon Tobu (Tofu soup) that comes in bubbling clay pots was good as well and I have that at the Korean restaurants in town.

All in all, sometimes it was difficult to figure out if something was vegan or not since our Korean is limited and we couldn't read the ingredient list on most things! But all the dishes I had were flavorful and had great texture and a variety of ingredients (not bland at all as some perceive vegan cuisine to be.) I think for ovo-lacto vegetarians, there is even more food that can be had. We also need to learn how to say "vegan" or at least "vegetarian" in Korean...Matt just called me "vegetable person." (Don't know if they really got that or just thought he was a weirdo.)

Since I have been back I have already had Korean food more than once (today actually lol)-- mostly the Tofu soup but I am going to have some Bi Bim Bap next time to remind me of the good times in Korea!

PS: I also want to mention Hite and soju were the vegan beverages of choice haha

The Traveling Vegan- Airplanes

I love airplane food. Maybe not so much for the taste but for the novelty. I just love the fun little compartments on the tray and the individually packed foods and little packets of salt and pepper!

Besides the small hassle of having to remember to ask for a veggie meal, as a vegan/vegetarian, I've noticed many major pluses about being veggies on a plane!

First of all, you always get your meal first! I am always hungry on planes so I love this perk.

You don't have to worry about getting some funky/undercooked/gross/rubbery tasting meat. I have yet to have a veggie meal I didn't like. I've gotten noodles with veggies, rolls (with the ingredients listed on it- no eggs or milk in it) with non-dairy spread, grilled veggies, wasn't sure what I got coming home from Korea-- some kind of steamed white something with yams which was still good just sort of unidentified, mushrooms and veggies in Asian style sauce, salad with raspberry vinaigrette, fruit, and hash browns for breakfast (YAY!) I'll have to remember to take photos next time.

I have never gotten sick off of it (knock on wood) and since it's mostly veggies I don't feel gross or heavy from eating it.

Thank you EvaAir, Air China, and all the other flights I have had food on, not bad :)

Meatless Mondays

I know it's Tuesday but I was flipping through TFOYP and one of the pages I tabbed was about going meatless-- just for one day.

www.MeatlessMondays.com

I know that not everyone will want to be a vegetarian or a vegan, but being able to give up meat for one day is something I think everyone can and should do, for so many beneficial reasons. You can help prevent heart disease, stroke, cancer, and diabetes by 15% if you simply choose to go meatless on Mondays.

The Humane Society of the United States says Americans consume about 22,000 animals in their lifetime. If people chose to participate in Meatless Mondays, they would probably save the lives of over 3,000 animals. If you are an animal lover but cannot give up meat, here is an option for you!

Try it, let's go out for dinner next Monday :)

My Fav Sandwich

I have been making this sandwich for lunch for the past 2 weeks! I think it's awesome and delivious and fills me up.

It's vegan bread (which basically tastes like regular bread, the one I get has flaxseed too which is an added bonus), avocados, soy mozzarella, vegan "bologna", baby spring lettuce, vegan mayo, and mustard. I cut it on the diagonal, because sandwiches always taste better in triangles.

All I am missing is a pickle!

Day 20!

20 days without cheddar cheese, without pizza, without mac n' cheese, without orange creamsicles, without ravioli, without eggplant Parmesan, without veggie lasagna...

And I don't even miss it!!! Not only that, I have taken a new interest with food because I have been trying a kinds of new things-- I love it! Granted, some things aren't the best but I would say that 95% of the things I have tried I enjoyed and would buy again. The only really bad thing was that first "cheddar cheese" I bought. Gross. Other than that I feel like I am eating more consciously thus being healthier. I am also starting to cook more and am excited about turning all of my cakes to be completely vegan. I also feel better that I am not contributing to the cruelty of animals in every way that I possibly can.

So at day 20, I am going strong :)

Lentil & Black Bean Soups

I've eaten these as a vegetarian and am happy that they are vegan so I don't have to give it up!

They are both from Trader Joe's, one is an Organic Lentil Vegetable Soup, the other is an Organic Black Bean Soup.

The black bean soup has a "vegan" label but the lentil s

oup doesn't. I checked out all the ingredients on the lentil soup and it does not contain any dairy or egg products so I am not sure why it doesn't get the label? I think I will have to ask them.

Both are flavorful and not too salty which I like and it's easy to make, just put it in a pot and heat up!

Good Morning Sunshine Patty!

I was really bummed out that I wouldn't be able to eat Morningstar breakfast patties anymore, I really liked them but the product contains egg whites. So I have been on the hunt for yummy vegan breakfast options.

The first one I tried was delicious! I found it at Whole Foods, and it's an Organic Sunshine Patty, the Breakfast variety. I've been making a breakfast sandwich with it, with vegan bread, herb salad mix, and a hash brown and ketchup. It might sound like a mess but it's soo yummy, I promise! It sort of tastes

like a black bean patty to me with brown rice and grains in it.

Two thumbs up for this one!

Kabuki

My friend and I went to Kabuki for dinner last week! I think this was the first place I ate out at as a vegan. I have found that asian and mexican cuisine is pretty vegan friendly so I was pretty confident I would leave full!

Our server was very nice and answered all of my questions about whether things were vegan or not! Here is what I learned:

-Their Miso Soup contains fish product in it. This one is tricky because at some places it is vegan and others it is not, always ask what kind of broth they use and if they contain bonito flakes

- Their cucumber salad comes with smelt eggs on top so make sure to tell them you don't want it!

I had their house salad and we both had the vegetable roll which was yummy! Overall, it was a good dining out experience :)

You can find locations and menu on their website: http://www.kabukirestaurants.com

Vegans CAN eat out!

I came across an awesome website that has a list of popular restaurants and eateries with vegan options. It sounds like the person who made up the site emailed each restaurant and asked about vegan friendly options.

http://www.godsdirectcontact.us/com/vegetarian/abc/veganeatinginanyrestanrants.htm

The maker of the page also points out that if we want to see more vegan options we need to voice our opinions so restaurants will be encouraged to put something like that on the menu. They sell what customers want so we need to let them know that it'd be great if they were veggie-friendly :)

One note: on this list it says that In-N-Out has a "wish burger" on their "secret" menu that can be vegan but I have heard this "wish burger" doesn't really exist. But you can still get a "veggie burger" there which is a bun with lettuce and tomatoes. I never understood the whole "secret" menu thing at In-N-Out!

Flaxseed Bread

I thought my biggest problem for finding vegan bread was that there would be dairy or eggs in it. But the REAL culprit is actually honey! Every single loaf of bread I looked at when I was at Trader Joe's (besides the Artisan Breads) had honey in it.

I was successful at Whole Foods today. I picked up a loaf of Alvarado St. Bakery brand's Essential Flax Seed Bread. It contains spouted organic whole wheat berries, water, wheat gluten, sprouted organic whole flax seeds, soy fiber, organic dates, fresh yeast, organic raisins, soy based lecithin, sea salt, and cultured wheat.

I made a sandwich with the bread, vegenaise and mustard, veggie deli slices and lettuce. The texture and taste of the bread was great, 2 thumbs up for sure!

I really like that there is flaxseed in it, here are some benefits you can gain from it:

• Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
• Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75- 800 times more lignans than other plant foods
• Fiber. Flaxseed contains both the soluble and insoluble types.

Ice Cream Sandwiches!

I LOVE Tofutti's Cuties! Besides having a cute name, it is totally vegan and yummy. It is also a good size, enough to satisfy your sweet tooth but not so much that you feel guilty :) The cookie part is chocolate flavored and ice cream is vanilla, but I think I saw a mint and chip version at the store today-- I will definitely have to go confirm that. For all you ice cream lovers out there, this is the vegan answer to your cravings!

The Answer to Mayo? Vegenaise

Who would have thought Vegan Mayonnaise would be AWESOME??? It is made of soy and looks, tastes, and spreads like real mayo. I love sandwiches so it's nice to find good vegan condiments to go in them!

This brand also carries a version with a boost of Omega-3 which is a nice healthy bonus!

Vegan Carrot Cake

This was the first vegan cake recipe I have tried! It's pretty easy to make and everything looked and smelled good before I popped it into the oven. Ingredients included flour, sugar, baking powder and soda, nutmeg, cinnamon, oil, sugar, maple syrup (I used agave nectar since maple syrup is tricky and can be non-vegan at times), pineapple juice, and shredded carrots.

The true test was to see how it baked and the texture and moistness of the cake.

The cake rose well and the texture was nice and moist! It is a more delicate cake and not too sweet which I prefer. I think when paired with a frosting, the cake is fine as is and does not need to be sweeter.

I made a basic "buttercream" frosting which was way too sweet for me so I have some experimenting to do in that department. I am going to try a vegan cream cheese frosting next time. I also found some vegan marshmallow creme! I am going to try to use that to make buttercream next time. Will keep you posted!

Vegan Sugar

I didn't realize sugar was not vegan until I did a little bit of research. Bone char- which is made of cow bones- is used to whiten the sugar which makes it a non-vegan friendly product.

There are certain brands of sugar that do NOT use bone char in their processing; the list can be found here: http://www.vegfamily.com/articles/sugar.htm/

Raw and turbinado sugar are vegan as well.

But leave it to Whole Foods to make my life that much easier by having Vegan Sugar as one of their products! Another plus is that it is Fair Trade Certified! I love it. Learn more about the importance of purchasing Fair Trade products here: http://www.transfairusa.org/

I used it to bake my first vegan cake- a carrot cake (which I will be posting now :)

LARA Bars

I picked up these bars at Trader Joe's in their Cliff Bar/Energy Bar section.

It is made of only fruits and nuts with no sugar added so it's healthy and can satisfy my sweet tooth.

Here's the verdict:

Apple Pie: My fave, perfect amount of sweetness and apple goodness!

Cashew Cookie: Not so sweet, pretty good, had nice chunks of cashews in it.

Peanut Butter Cookie: Not too sweet either, the only thing that throws me off is I think I want PB to either be more creamy or harder like a candy bar but it has a soft bite to it.

Cherry Pie: I will have to try this one again. The first one I had was good but a little too tart for me but I love cherries so I might just continue you getting this one.

I love it because it's in a handy dandy bar that you can stick in your purse or eat in the car on the go and make no mess :) They are a little more than a dollar and keep me satisfied if I need a little something to munch on.

R.I.P. Cheddar Cheese

I LOVE cheese. I don't even know if I can explain my love for cheese but if I could eat that stuff day and night, I would. I always wanted to go to Wisconsin and eat as much cheese as I could. Yummmmmyyy...

With that said, I think cheese will be the most difficult thing to give up, it is what made my vegetarian days so happy! October is the official month of going vegan but I got way too excited at Whole Foods when I saw the array of vegan cheeses presented in front of me.

There was almond cheese!

There was tofu cheese!

There was even rice cheese!

So I decided to try to get on the bandwagon early and chose a good looking block that looked about right and was cheddar cheese flavored. It was made out of tofu. It also said it would melt which is my favorite characteristic of cheese. I was sooooo excited about this that I went home and sliced myself a piece.

I should have realized something was off before I even popped it in my mouth because it felt rubbery and sort of wet. But down the hatch it went.

And...it was the most disgusting thing I have ever had in my life, hands down. The rubbery texture I could even get over, but it just tasted soooo not right. It was weird and had a chemical-ly taste...I don't even know how to describe it. I guess I didn't expect it to be chemically because it's all natural and what not!

I tried melting it on a tortilla chip and I got half of it to melt and gave up after awhile because it was getting so hot and nothing was happening. It was better melted but definitely still not good. Maybe if I throw a bunch of salsa on it it'll be better.

I don't want to waste it because there are starving kids and people everywhere so I will give it a second try. It's been like 2 weeks. I am still scared :( It hasn't expired yet, so maybe I will be brave this weekend and try it again.

My friend Archna said almond cheese was the best vegan cheese she has tried so I will look into that next time.

Thank you cows for making delicious cheese for me. R.I.P, oh how I will miss you.

Taking The Plunge

"Konrad Lorenz, who won the Nobel Prize for his work on animals, understood the plight of farmed chickens. He wrote that 'the worst torture to which a battery hen is exposed is the inability to retire somewhere for the laying act. For the person who knows something about animals it is truly heart-rending to watch how a chicken tried again and again to crawl beneath her fellow cage mates to search there in vain for cover.' " - Excerpt from "The Face on Your Plate" by Jeffrey Moussaieff Masson.

After reading that passage and bawling like a baby, I realized that I needed to take the plunge and become vegan. I have been a lacto-ovo vegetarian for the past 10 years, and have been completely ignorant to the cruelty chickens and dairy cows endure. I became a vegetarian for animal rights reasons and it would be hypocritical of me to turn a blind eye to this and continue to eat eggs, cheese, and other dairy products.

It all started with reading an article from Compassion Over Killing (http://www.cok.net/) and realizing "Free Range" did not mean what you would THINK it meant! I started feeling guilty about buying and eating eggs. After reading "The Face on Your Plate" it was over. Veganism here I come!

So I decided to start this blog, because as a vegan virgin, everything is new and sometimes you just don't know what to do or where to start!

I am going to rate all the vegan foods I am going to gobble up, what's good and what's not so good, as well as vegan restaurants and recipes. This is also where I am going to post all the vegan cakes I will be testing out because I have decided to phase Sweet Catastrophe to be completely vegan by 2010!

I know many people think being vegan is unhealthy or tastes like ca-ca and I want to prove them wrong :) Hopefully it may open the eyes of some meat eaters and help vegans be deliciously satisfied!

October 1st is the big day!