vegetarians help!

[janie1234]

I need help from the veggie's out there. I am on 5th day of my vegetarian week and let me tell you this is harder than doing Imax 2 and 3 back to back. I've been good replacing my milk with soy and I haven't had any meat, fish, chicken,eggs or honey and I'm starting to claw at the walls struggling with this. I'm okay with soy milk and rice milk for a while but honestly I'm really missing my half and half w/my coffee in the morning. The toughest thing has been eggs. I miss my spinach and egg whites in the morning. So I need so advice on what you used to replace eggs. Most of my diet has been soups, veggie sandwiches, brown rice, oatmeal, and smoothies. I've been snacking on baby tomatoes, almonds, cucumbers, soy beans,and carrots, and I even signed up for delivery of fresh fruit and veggies from the local farms from here http://www.farmfreshtoyou.com/index.php. I have to admit I feel like I have more energy, and I don't want to sound gross but my bowels are way healthier, . .if that makes sense, . . but I need more protein and would appreciate any thoughts. I've been lifting heavy 6 days a week. Thanks in advance for any advice.

 

[kathryn]

Some suggestions:
For half-and-half, there is a soy creamer out there.
Also, macadamia nut milk tastes good in coffee (according to a friend gave some to). Soak raw macademia nuts in water for 2-4 hours (not necessary if you have a high-powered blender like a Vitamix), then blend with 1 cup nuts to 3 cups water, adjusting the water to your desired thickness (start with 2 cups, then add as needed). You can also add honey, sweetener (agave or raw dates) and a touch of salt (animal milk is somewhat salty).

You can use crumbled tofu to make scrambles (or press it down a bit in the pan to make more of a 'quiche" type texture). Be sure to use the kind of tofu that comes packed in water, NOT the asceptic-packaged stuff, which is best for blending to make puddings or soups, NOT for stir frying or making things like scrambles. You could add spinach to this.

For protein, how about hummus (garbanzo bean dip)? You can also make a chicken-ish pâté by blending garbanzo beans, onions, poultry seasoning in a food processor.

There's a recipe for tempeh 'chicken-or-the-egg' salad in my blog. It's something that many non-veggies have said they like.

Either of these would make good wrap stuffings (in a Food For Life sprouted grain wrap, which also has a substantial bit of protein).

Hemp seeds are a good protein source as well, as is buckwheat (soak raw hulled buckwheat for 2-4 hours, then drain and rinse well--it will be slimey--and dry or dehydrate to make a crunchy cereal).

We've been talking about lentils in another thread (with some vegan recipes there). They are another good protein source.

(But really, you probably are getting enough protein. Many Americans get far too much.)

Expand your diet a bit: try some ethnic foods (Chinese, Mexican, Italian, Middle Eastern, etc.).

HTH!

 

[LaughingWater]

Do you have a Whole Foods near you? Mine carries soy cream, sour cream, and cream cheese. They may carry a half-n-half option too (I don't drink coffee, so I never look for it.)

I've replaced eggs with scrambled extra firm tofu. Here's our favorite recipe:

Scrambled Tofu from Vegan With a Vengeance.

*You can throw any veggies you like in there with the mushrooms (I've used broccoli, carrots, spinach, peppers, and kale), and I use lemon juice instead of the lime (which is how the recipe appears in the author's book).

*The two keys to this dish working out: Pressing all the extra water out of the tofu beforehand, and using all the spices called for. The whole house will smell intense, but it's a good, spicy smell. I make this every week, and my 14 y/o (who isn't veg) eats it with me.

*Bonus: Good protein source!

Another favorite:

Edamame Hummus from Ellie Krieger

* I love this stuff ~ it's very refreshing, and it goes well with veggie quesadillas as a healthier, sour cream alternative. If you cut out the cheese, you've got a vegan dish. You can find these baby soy beans in the frozen section with other frozen veggies. I haven't seen them in dry form yet, but it's probably out there.

*Bonus: More protein!

Edit: I just refreshed the page and noticed Kathryn made similar suggestions. Sorry about the repeats!

 

[Afreet]

Hi there! Don't panic!

The most important thing is obviously getting your coffee the way you like it!

There are lots of soy creamer options - Trader Joe's has a house brand that's good, Silk makes several (in flavors!), Wildwood has one...my SO really prefers these to regular half & half in coffee. They are creamier than regular soymilks and they "lighten" comparably to dairy products.

If you feel like you need more protein, I'd recommend starting with the Lentil thread right here on the forums! There are some great recipes there, and it's a cheap, delicious way to get your protein.

Also, are you allergic/sensitive to nuts? Peanut butter or almond butter ramp up the protein in snacks. I like to mix raw almond butter with a little agave nectar and cinnamon and eat it with an apple or a piece of toasted Ezekiel bread. Good stuff! Very satisfying.

Another great option is hummus - chickpeas are a great protein source, and hummus goes great with raw veggies or with crackers - I like Mary's Gone Crackers herb flavor topped with hummus and halved cherry tomatoes.

If you're really scrambling for a quick and easy satisfying snack, LaraBars are good - and they're relatively cheap and easy to pack up.

If you like cooking, I'd strenuously suggest that you pick up the latest issue of VegNews and make the Hot Truck Tacos! They're almost nutritionally perfect and are SOOOO freakin' fabulous, I can't even stand it.

Here are some more choices:

Fat Free Vegan is a great go-to for everyday recipes. Their recipe of the week is balsamic-glazed chickpeas with mustard greens, and it looks FAB. U. LOUS.

I am also a tofu fan. I know, I know, there are a handful of studies that claim tofu is bad for us, that it's processed, whatever. All I know is, in countries where they eat lots of tofu and soyfoods, people are lighter, healthier, and there's a lower incidence of cancer. It's processed in a way similar to cheese - you can make tofu at home if you're so inclined (I just buy mine).

So tofu scramble is my solution for breakfast protein. I like this recipe: Scrambled Tofu. I usually add some veggies and wrap it all up in a brown rice tortilla to make a little breakfast taco.

I know that there are more veggies on this forum and they usually chime right in, so you should have plenty of advice. I think it sounds like you're doing great. It's always hard at first, because we live in an omnivorous society and it's hard to adjust to a totally different way of eating! But once you start finding things you like and find sources for "specialty" items, it'll get easier.

I'm glad that you're already seeing some benefits! Good luck, and way to go!

 

[Afreet]

Wow, did we all three just post the same thing all at once?

It's like a little vegan conspiracy.

 

[hiitdogs]

My advice: Don't go cold turkey! For most people it's not doable and you just get frustrated. I think the best book I have read about this is Natalia Rose's The Raw Food Detox Diet. The title is deceiving because it really is not all about raw food but she gives great explanations as to which foods to eliminate and why. She also recommends to change things in phases and gives step by step instructions which still leave room for flexibility.

Even at the risk that people will probably be throwing eggs at me, I am going to say it anyway. I'd very much limit the intake of soy. It is not a healthy food!

Runs out of thread dodging the eggs and tomatoes

 

[Afreet]

My advice: Don't go cold turkey! For most people it's not doable and you just get frustrated. I think the best book I have read about this is Natalia Rose's The Raw Food Detox Diet. The title is deceiving because it really is not all about raw food but she gives great explanations as to which foods to eliminate and why. She also recommends to change things in phases and gives step by step instructions which still leave room for flexibility.

Even at the risk that people will probably be throwing eggs at me, I am going to say it anyway. I'd very much limit the intake of soy. It is not a healthy food!

Runs out of thread dodging the eggs and tomatoes

No eggs or tomatoes - it's a good idea to follow the research and stay informed. I try to keep up a diversity of protein sources...but I love my tofu and I refuse to give it up!

 

[hiitdogs]

No eggs or tomatoes - it's a good idea to follow the research and stay informed. I try to keep up a diversity of protein sources...but I love my tofu and I refuse to give it up!

I didn't say give it up, I only said limit it

 

[jlsahli]

I didn't say give it up, I only said limit it

I read that article you posted the other day regarding soy, very good. So just to get this straight - I probably need to do more research but I'm being lazy. Tempeh and Miso are ok, but everything else is bad including Tofu and Edamame, correct? Also, I'm still not clear on why it is bad, is it because it has been linked to some cancer and can "mess up" the thyroid. How much is safe?

 

[LaughingWater]

Wow, did we all three just post the same thing all at once?
It's like a little vegan conspiracy.

Janie, I wanted to add that going veggie or vegan for 1 week can be both doable and a challenge at the same time.

Giving it only a week is good in that you don't feel like you've completely shut the door on old food favorites. You're more likely to stick it out for 7 days.

However, one week alone won't give you a good idea of how delicious veg*n food can be. I think if my vegan diet consisted of what I ate the first two weeks, I would not be happy. I was unfamiliar with certain foods, and I didn't have any recipes to work with initially, so my menus were very basic and less-than-inspirational. It wasn't until I got my hands on a few cookbooks, learned about some new ingredients (including veggies I ignored prior to going vegan), and planned and practiced some dishes that I realized I could make it work. Then I started having fun and enjoying my food.

I also agree that the cold turkey method isn't for everyone.

 

[morningstar]

I need help from the veggie's out there. I am on 5th day of my vegetarian week and let me tell you this is harder than doing Imax 2 and 3 back to back. I've been good replacing my milk with soy and I haven't had any meat, fish, chicken,eggs or honey and I'm starting to claw at the walls struggling with this. I'm okay with soy milk and rice milk for a while but honestly I'm really missing my half and half w/my coffee in the morning. The toughest thing has been eggs. I miss my spinach and egg whites in the morning. So I need so advice on what you used to replace eggs. Most of my diet has been soups, veggie sandwiches, brown rice, oatmeal, and smoothies. I've been snacking on baby tomatoes, almonds, cucumbers, soy beans,and carrots, and I even signed up for delivery of fresh fruit and veggies from the local farms from here http://www.farmfreshtoyou.com/index.php. I have to admit I feel like I have more energy, and I don't want to sound gross but my bowels are way healthier, . .if that makes sense, . . but I need more protein and would appreciate any thoughts. I've been lifting heavy 6 days a week. Thanks in advance for any advice.

Maybe going vegan all at once is too much. Maybe tapering off animal products would be an easier transition for you. I'm not vegan precisely because of the protein issue. Vegetarian is enough for me.

 

[icumom]

I bit my tongue until Carola spoke! Soy isn't gonna hurt anyone in normal rational servings - portion size is TINY in the orient...but AMERICANS end up doing tofu for breakfast, soy shakes for lunch, soy bars for snacks, edaname with salad - AND our general food supply is STUFFED with soybean oil and soy products...common sense, like Carola said is essential...too much- thyroid sluggishness- never once saw it happen (but of course, my area is a resort/college town and no one overdoses on healthy stuff here!),but apparently it can...the other aspect is that TONS of soy (I don't know the number, Carola help me, is it no more than 25 grams a day or something like that?) - can be a pre-curser to estrogen (hence helping hot flashes maybe)but anything pro-estrogen runs the risk of being pro-cancer cell too.....

My dear friend was at NIH for lymphoma treatment and the current protocol she was on removed all animal products...it has to be a LONG study with debated evidence and stats before they can publish anything, but the inference is pretty much a no brainer..the green based,plant based diet works.....
She didn't get soy either....at all....

 

[PhyllisG]

I understood from reading Michael Pollan's book In Defense of Food that tofu is not the problem. The process that is used for making tofu makes it a valuable food. It is the soy products in bars, shakes, soy milk etc that is harmful and he does not recommend eating it or at least limiting the amount.

 

[kathryn]

I bit my tongue until Carola spoke! Soy isn't gonna hurt anyone in normal rational servings - portion size is TINY in the orient...but AMERICANS end up doing tofu for breakfast, soy shakes for lunch, soy bars for snacks, edaname with salad - AND our general food supply is STUFFED with soybean oil and soy products...common sense, like Carola said is essential...too much- thyroid sluggishness- never once saw it happen (but of course, my area is a resort/college town and no one overdoses on healthy stuff here!),but apparently it can...the other aspect is that TONS of soy (I don't know the number, Carola help me, is it no more than 25 grams a day or something like that?) - can be a pre-curser to estrogen (hence helping hot flashes maybe)but anything pro-estrogen runs the risk of being pro-cancer cell too.....

I agree with both Carola and ICUmom that soy is best limited, especially the more processed types of soy (burgers, soy dogs, etc) using isolated or concentrated soy.

I do think that some soy products are good transitional foods (tempeh, tofu, edamame, soy milk), BUT that one should make the effort to limit them (don't have soy for every meal of the day, and don't have two soy foods with a meal) even from the beginning, and reduce use of them as you continue with a v*an diet.

In addition to the health risks mentioned, soy is very acidifying to the body (but so are meat and dairy). It was proven as far back as 1933, by Nobel-prize-winning Dr. Otto Warburg, that cancer thrives in an acidic environment, and cannot live in a high-oxygen, alkaline environment.

Also, unless soy is organic or specifically labeled as GMO, it IS genetically modified (the vast majority of isolated and concentrated soy is, and non-organic isolated/concentrated soy is treated with the solvent hexane during processing. To see how dangerous hexane is, just google it!).

I personally avoid genetically modified foods as much as possible, because I not only question their safety, but I am against the politics of the big companies like Monsanto who are trying to monopolize all aspects of food production throughout the world, often to the detriment of those who practice traditional ways of farming, and with no concern for the health of workers or consumers.

Much superior to soy on all counts is hemp. Like soy, it contains all essential amino acids. It is not acidifying. It contains two types of proteins (albumin and edestin) that are easily assimilated by the human body. It can be consumed raw (and it is claimed that raw protein is more assimilable than cooked. Heating proteins changes them and can make them 50% unassimilable, according to research done at the Max Plank Institute in Germany).

I just grabbed the following off a random site talking about hemp (the entire article is worth a read, IMO. It hits on all the benefits of hemp vs. soy), but the info is available in many places:

"The total protein content of hemp seed is about 65% of the globular protein edestin, which closely resembles the globulin found in human blood plasma. It is easily digested, absorbed, and utilized by humans and vital to maintaining a healthy immune system. Edestin has the unique ability to stimulate the manufacture of antibodies against invasive agents and is nearly phosphorus-free, which is important for kidney ailments. The other important protein in hemp seed is albumin, which is also a highly digestible protein because of its globular shape. Albumin is a major free radical scavenger and is the industry standard for protein quality evaluation. "

And further on :
"A pound of hemp seed would provide all the protein, essential fatty acids, and dietary fiber necessary for human survival for two weeks. For this reason it is used in many parts of the world for treating malnourishment."

http://www.innvista.com/health/foods/hemp/seedprot.htm

 

[LaughingWater]

It's World Vegetarian Day.

 

[kathryn]

By the way, for a more 'fun' post , here's a recipe (that I tweaked) from Ani Phyo's book "Ani's Raw Food Kitchen" for "Sunburgers".

Chop finely and put in a bowl :
2 stalks celery
1/4 cup yellow onion
1/2 cup red bell pepper

Add 1 tsp sea salt (I substitute with about 1/2 tsp miso--which is one of the few soy products I do eat!)
2 tsp oregano (last time I made these, I subbed mexican seasoning. This is where you can play around to get the flavor you prefer. One great thing about raw foods, is the recipes are very forgiving. And you can taste as you go, since the flavor of the finished product doesn't change drastically from when you are first mixing things up, except for some flavors --like salt and garlic--intensifying with dehydrating)
1 cup ground raw sunflower seeds (preferably soaked4-6 hours, then rinsed and allowed to dry)
1/2 cup ground flax seeds
1/4 cup hemp seeds (optional: my addition)
2 Tbsp chia gel (optional: another addition)

Mix well, then add:
1/2 cup water
And mix again

Form 3-4 patties (I have a 'hamburger press'--that cost about $3.95--that I use to make these, and they look a lot like Amy's veggie burgers.)

Eat as is, or dehydrate at 105 degrees for 3 hours (this gives them a bit more of a cooked texture and intensifies flavors a bit. This is how I eat them.)

To keep raw, serve using two large romaine leaves as "bread".

 

[janie1234]

Thanks everyone! This vegetarian thing was supposed to be for a week only. I am usually an omnivore. I just love my once in a while cheese burgers, fish, and steak. I decided to go vegetarian for a week hoping to sort of cleanse my system and I have to admit to anyone out there thinking about it it really has worked. I feel great and because I've surrounded myself with veggies, . . and veggie meals I get full faster and am really able to stick to mini meals throughout the day. If you can I highly recommend having a local farm deliver produce to your door every week. The veggies and fruits come fresh and last longer and you always have something new every week.
Now if this is something I plan on doing forever I will probably take a more gradual, slower approach to phasing out stuff, . . but I do know one thing vegan I am not. I can't live without my eggs and milk and I'll be happy when the week is up.
As far as the soy is concerned, . . . I didn't know that I should limit that. Soy is pretty much my protein source, . .with the exception of beans and protein shakes. I'm pretty sure that I don't eat as much protein on this diet as I should but I will try the tofu scramble idea and I pretty much buy all organic but I'll double check to make sure that it not as processed. Thanks again.