Kaido
Elite Member & Kitchen Overlord
- Feb 14, 2004
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I'm seriously thinking about going to a plant-based diet mainly for my health. My main restriction is a biggie. I 've been taking a blood thinner for most of my life so I should avoid or limit vitamin K intake. I guess this means I need to be consistent with my green leafy veggies.
What resources/links would you recommend to those new to plant-based diets? Most seem to have a vested interest in plant-based diets. I've watched a few of the movies with forks over knives being the best I've watched so far. I've also been watching youtube videos.
For breakfast during the past week I ate overnight oats with flax seed, 1/2 smashed banana stirred with unsweetened almond milk with some blueberries and raspberries on top. On the side I have a piece of whole wheat toast with peanut butter and the other 1/2 of the banana sliced. This is a very filling (and tasty) breakfast. I need to start milling my flax seed though. Now I just have to add two more meals and I'm a convert.
Also, Unnatural Vegan on youtube cited a study that suggests vegans need to eat more protein than you would need to eat if you were eating a "normal" diet. I guess plant-based proteins are different or processed differently than animal based proteins. Is that something you agree with?
Calculate your macros here first to see what you need:
https://www.iifym.com/iifym-calculator/
That will tell you how many grams of protein, carbs, and fat you need per day. Source doesn't matter (for results, at least)...vegan or meat-based protein, your body needs what your body needs, based on your goals. Use the calculator & then follow that for your daily intake targets. Knowing what your numbers are makes meal planning really easy because it takes all of the guesswork out of it!
Next, decide how hardcore you want to. The really serious vegans I know don't even eat honey & also go gluten-free. Vegetarian is a good option because you can still eat dairy, and some people still do eggs & fish (lacto/ovo). Make sure to take care of your Vitamin B12.
Next, break down your recipe search by category. Pinterest, Youtube, Facebook groups, and google searching are the best starting points. The main ones are:
1. Breakfast
2. Lunch
3. Dinner
4. Dessert
5. Snacks
6. Drinks
As far as grinding flax seeds go (because your body can't digest them whole), it's easy to grind them at home. I'm not a coffee drinker, but this $20 Krups coffee grinder works perfectly:
https://www.amazon.com/KRUPS-Electric-Grinder-Stainless-3-Ounce/dp/B00004SPEU
You can buy ground flaxseed, but it goes bad a lot quicker than the seeds do. As far as snacks go that uses them, if honey is OK in your diet, try making Energy Bites (I'm sure you could use agave nectar or something else if not). Here's the original recipe:
https://www.gimmesomeoven.com/no-bake-energy-bites/
Also check out Bliss Ball recipes:
https://wholefoodsimply.com/category/all/sweet-snacks/bliss-balls/
Pro-tip, don't eat more than 2 or 3 of them, they have a ton of fiber & will murder your GI tract if you eat too many, haha. If you don't mind sugar, I make these copycat Quaker granola bars all the time, they are super awesome:
https://lovelylittlekitchen.com/copycat-quaker-chewy-chocolate-chip-granola-bars/
So there's a couple snacks. For breakfast, you've already discovered overnight oats. Smoothies work great (plus you can add fruit & protein powder to them to beef them up), as do parfaits (you can use non-dairy yogurts from coconut or almond milk). If you like tuna sandwiches, try Chickpea of the Sea:
http://www.simple-veganista.com/2012/09/chickpea-of-sea-salad-sandwic.html
I actually really like the curry version of that, it's pretty dang tasty! Lots of soup options as well. Hummus is also awesome. On a tangent, the brine that canned chickpeas come in is called aquafaba & can be used to make stuff like frosting & other goodies because it whips up like egg whites. You can even make really good pancakes with it:
http://www.seriouseats.com/2016/04/...faba-pancakes-chickpeas-vegan-experience.html
A lot of recipes can be converted over with spectacular results, even things like cookies. I make some pretty killer chocolate ice cream using full-fat canned coconut milk (doesn't taste like coconut FWIW). You can make a lot of staples at home as well, like Nina's butter:
https://plantepusherne.dk/vegan-aquafaba-butter/
Mayo:
http://www.seriouseats.com/recipes/2016/03/easy-vegan-mayo-aquafaba-recipe-vegan-experience.html
I am a big fan of cooking with the Instant Pot because it cooks fast & gives good results. Jill Nussinow has some great plant-based cookbooks for pressure cooking, such as this one:
https://www.amazon.com/Vegan-Under-Pressure-Perfect-Cooker/dp/0544464028
TL;DR - it's doable & there are a lot of resources online to help you do it. I am a huge fan of meat (eggs, fish, steak, burgers, you name it), but I also think it's a Good Thing to incorporate a lot of veggies into your diet, especially homemade dishes. And the good news is that you can making some really freaking good food that is plant-based...it's not just plain steamed broccoli, haha.