How To Make a Vegan Christmas Dinner

Simply Vegan

Veganism can improve health and vitality--but it can be a daunting dietary switch even for vegetarians. 

Can I really cut all animal products from my diet? The food will be bland; I'll get bored with it. I'll have to give up eating out. Even for the open-minded, the list of reasons "why not" might seem insurmountable, but if you arm yourself with some basic knowledge and the right items in your pantry, you may discover that a vegan diet blends well with your lifestyle--and keeps your taste buds engaged.

Don't get me wrong: Becoming a vegan takes serious commitment and discipline. Vegans are strict vegetarians who consume no meat or animal by-products, which include poultry, fish, eggs, cheese, milk, dairy, and ingredients such as honey. However, their diet is one rich in antioxidants, vitamins, minerals, complex carbohydrates, dietary fiber, and protein, which offer many health benefits: improved cardiovascular functions and cholesterol levels and prevention against osteoporosis, arthritis, macular degeneration, type 2 diabetes, and a variety of cancers. The effects are felt more practically as well: A vegan diet promotes energy, weight loss, and healthier skin, hair, and nails.

It is true that a vegan diet can be difficult when you don't have control over the menu, like at restaurants and dinner parties. However, some of the best vegan entrees can be found in ethnic restaurants that serve Indian and Asian cuisine, which offer meals rich in vegetables and grains, and many more restaurants are equipped to adapt their regular menus to vegan formulas.

Eating in is easier, and with the right spices and recipes, vegan meals can be as delicious as they are nutrient-packed. Before starting a vegan diet, you should first understand your daily nutritional requirements. Vegans need to pay special attention to certain nutrients: vitamin B12, omega-3 fatty acids, calcium, vitamin D, protein, and iron. Most foods can be found in mainstream supermarkets, or you can grow your own produce or visit one of our state's many farms.

Before changing your diet, make an appointment with your doctor to assess your individual needs and to test for any potential food allergies. Also, continue to eat a well-rounded diet, with all foods in moderation.

What to Stock in a Vegan Pantry

Protein/Meat Substitutes Legumes, nuts, and seeds equal protein power. Be sure to include edamame, tofu, textured vegetable protein (TVP), seitan (also called wheat meat or wheat gluten), and tempeh (a fermented soy product with a slightly nutty flavor).

Vitamin B12 (Cobalamin) This vitamin is primarily found in animal products, but vegans can obtain B12 from fortified foods such as soy milk (or other nondairy milk), breakfast cereal, meat alternatives, and nutritional yeast, which can be found in most health food stores. An adult multivitamin, which typically contains 6 micrograms of B12, can prevent a deficiency in the nutrient and is strongly recommended.

Omega-3 Fatty Acids Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most significant and effective forms of omega-3 fatty acids primarily found in fish and seafood. Alpha-linolenic acid (ALA), which is converted to EPA and DHA, is the form found in plant foods such as walnuts, canola oil, flaxseeds, flaxseed oil, soybeans, and butternuts.

Calcium and Vitamin D These bone-boosting nutrients have found their way into fortified soy milk, almond milk, rice milk, cereal, tofu, and orange juice. Calcium is found naturally in almonds and greens, such as bok choy, broccoli, and Chinese cabbage.

Iron Maximize iron absorption by eating iron-rich foods - like dried beans, fortified cereals, and dark, leafy greens -along with a vitamin C-rich food, such as citrus fruit.

Multivitamins Any diet, vegan or not, can benefit from "dietary insurance." Consider a multivitamin with minerals to ensure you are getting adequate amounts of harder-to-get nutrients. (Note: Make sure the vitamins you buy are labeled "vegan," as some contain gelatin.)

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Considering a Vegetarian Weight Loss Diet?

Tired of feeling unhealthy, heavy, and somewhat bulky? Do you feel like you should go for a healthier lifestyle than the one that you are leading today? Did you just consider a vegetarian weight loss diet? With all the diets out there that are up for grabs, creating hype on the market, the vegetarian way is often overlooked, and that is quite unfortunate since it is one of the healthiest, natural ways of wellness.
An Overview on Veganism

Basically, when one says "vegetarian", it means having a plant-based diet. However, there are 3 types of vegetarians, and these classifications are determined through what they eat. Lacto-ovo vegetarians include dairy products and eggs to their plant-based diet; lacto-vegetarians only include dairy products to their plant-based diet; and vegans only consume a plant-based diet.

The Benefits of a Vegetarian Diet
This means not only the benefits of a vegetarian weight loss diet, but conceptually, a vegetarian way of living. Based on scientific studies, it has been discovered that individuals following a plant-based diet (aka veganism) have a significantly low tendency to become obese or overweight, even by having unlimited amounts of fruits and vegetables to keep them from getting hungry.
It is also discovered that a plant-based diet, is an effective way for women to lose weight, thus improving insulin sensitivity. This is true for both total plant-based (vegan) and partial plant-based diets (lacto-ovo and lacto-vegetarian). However, for omnivorous diets, the effectivity isn't nearly as high. This was shown in a new study of The American Journal of Medicine (September 2009 issue). So not only does women end up looking good on the outside with a vegetarian weight loss diet, but they also end up becoming healthy on the inside as well.
However, do note that not all vegetarians and vegans are spared from being overweight or obese. There are a number who are too - but they are significantly lower than those who include meat regularly in their diets. It is also worth noting that worldwide, vegetarians have lower rates of heart diseases, high blood pressure, and diabetes.

Vegetarianism and Losing Weight
Everyone who has been overweight or obese that has used a vegetarian weight loss diet to become healthier and fit can tell you that it did let them lose a lot of weight while keeping them healthy and strong.
By eliminating meat from their diet they end up with less fat, less sodium, but more fiber because of their new plant-based diet. Hence, you can say that a plant-based diet, plus some exercise will shape a healthier, happier you.



























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