Better in Bed on a Vegan Diet

from: http://www.ecorazzi.com/2012/01/21/jason-mraz-is-stronger-and-better-in-bed-o...

Singer Jason Mraz has long been aware of the benefits of veggies in his diet. How could he not? The man lives on an avocado farm. Now, for the last four months, the singer has been strictly putting plant based foods into his body, and the result has been nothing short of amazing. Mraz writes on his blog, “I’ve also been on a pretty strict plant-based diet for 4 months now – feeling stronger, fitter, healthier and more productive. I ride longer distances on my bike, can do more pull-ups than ever, and my brain seems to have a larger capacity for new projects, problem solving, songwriting, and fielding random questions. My health and strength make me a better performer and all that combined gives me more confidence to go out in the world and shine my light. It also makes me a lot better in bed. Just sayin…” Yep. He said it. Better in bed. If you want to be stronger, fitter, healthier and a better lover, Mraz recommends the following resources to get your vegan on. “For those curious or concerned about a plant-based diet, check out the film Forks Over Knives. It’s a life changer. You can get all the protein you need from greens, quinoa, and hemp seed. I also supplement my diet with multiple servings of Warrior Food by HealthForce.com. But that’s just how I roll.” Go investigate. Apparently, your romantic partner will thank you.

A Vegetarian Recipe Everyone Will Enjoy

from: http://corkindependent.com/stories/item/6914/2012-4/Vegetarian-lasagne

This healthy recipe from Aldi is perfect for cooking up a storm on these long winter nights – ideal for keeping you fighting fit. It is super practical as you can freeze it or pop it in the fridge to enjoy again later or for your lunch. Each serving of this lasagne contains between 450 and 500 kilocalories.

Ingredients (all available at Aldi) - serves 4 1 medium onion, diced
Large bag of spinach, washed
2 x 400g can chopped tomatoes
10-11 lasagne sheets
1 tbsp vegetable bouillon
2 garlic cloves, crushed
1 tbsp tomato purée
Pinch of paprika
1 teaspoon oregano
Black pepper
1 tbsp olive oil
100g grated low fat mozzarella cheese Light spray oil

For the white sauce
20g butter
2 tbsp flour 800ml low fat milk

Method
Heat the oil in a large pan and fry onions for a few minutes. Add chopped tomatoes, vegetable stock and half of the washed spinach. Close lid and let the spinach cook into the sauce.

Stir the sauce and add the rest of spinach once the first lot has wilted down. Stir in tomato purée, garlic, paprika, black pepper and oregano. Let it simmer for three minutes, stirring occasionally. Set aside until needed. To prepare the white sauce melt the butter in a pan. Add the flour and milk, stirring all the time.

This sauce is meant to be very liquid and only a minimum quantity of butter and flour is used to keep the calorie content down. Use spray oil to coat oven dish. Place a layer of white sauce in the bottom of the dish and cover with a layer of lasagne sheets.

Pour more white sauce in the bottom so that the lasagne sheets are covered. Add a layer of vegetable mixture and over that another layer of white sauce and on top of that another layer of lasagne sheets. Carry on with white sauce and spinach mixture and lasagne sheets for another layer or two so that the last layer is spinach mixture.

Sprinkle the mozzarella cheese over the top. Cover with tinfoil and place in oven at 200°C for approximately 40 minutes until lasagne is al dente.

Green In Florida

from: http://m.wpmobserver.com/news/2012/jan/18/vegetarian-options-grow-central-flo...

Story by Brittni Johnson

Two little girls sit at a table eating dinner, their plates heaped with green stuff — and it isn’t artificial coloring. Green kale, green broccoli, green edamame, green dressing, all over brown rice. There aren’t any of the squeals of protest you might imagine hearing from a 9- and 6-year old, just the silence that comes when people are really enjoying a meal.

This Winter Park family lives on vegetables. Anika, 9, and Ksenia Goel, 6, have been mostly vegan all of their lives. They and their dad do eat fish and eggs occasionally, but their mom, Gretchen Goel, hasn’t eaten any animal products in six years. “I choose it because I choose to make conscious decisions, and I want to live in a planet that is clean, where animals are not being tortured and treated inhumanely and where people are healthy, and I think we can achieve all these goals,” Goel said.

Growing interest
There isn’t exact research on how many vegetarians there are in the U.S., but most polls and research place the number at about 3 percent of the population. That number hasn’t changed much, so vegetarian and vegan diets don’t seem to be a growing trend in the U.S., but it’s clear that more people are interested in the idea.

There’s the Meatless Monday social media campaign, which is exactly what it sounds like, soy milk and veggie burgers can be found on almost any grocery store shelf, even fast food restaurants have jumped on board.

Winter Park and the Orlando area are hosts to many vegetarian and vegan restaurants and bakeries, including Café 118, Loving Hut and Dandelion Communitea Café. “There’s been a huge change in offerings over the last five years,” said Kelly Shockley, owner of Ethos Vegan Kitchen in Orlando.

Shockley wouldn’t tell anyone when he went vegan in 2002 because people were rearing to argue about the lifestyle choice. It sounded crazy to some people then, but now his restaurant, which he opened in 2007 after finding no vegan choices in Orlando, is a popular place that serves a variety of customers — 70 percent of whom he says aren’t vegetarian or vegan. “People are starting to open up to it,” he said.

Healthy choice
A lot of that may be the positive research backing the choice; science is on the side of a plant-based diet. A vegetarian diet has been proven to lower the risks of cancer, heart disease and diabetes, lower blood pressure, and even reverse some of those diseases.

Amy Sindler, a registered dietician and licensed nutritionist who works at the Orlando VA Medical Center, couldn’t name one drawback to the diet. And for those who claim people were meant to eat meat, she disagrees. “They weren’t,” she said. “We can meet our nutritional needs through a plant-based diet.”

Some have adapted a “flexitarian” diet, meaning they consciously choose to eat less meat for health reasons. A poll by market research firm Harris Interactive paid for by the Vegetarian Resource Group found that 33 percent of the country is eating vegetarian meals a significant amount of the time and 16 percent enjoy meatless meals more than half the time.

Both Goel and Shockley said they just felt better after going vegan. “You feel lighter, not only physically but mentally as well,” Shockley said. Goel had high cholesterol (over 225) as far back as from when she was a teenager. When she went vegan six years ago, it dropped 75 points. “I’ve felt a huge difference ever since,” she said.

Successful through education
But it’s not a cure-all, said Kaye-Ann Taylor, registered dietician and licensed nutritionist with a practice in Orlando offering nutritional counseling. While the diets have their benefits, there has to be balance and education. There are overweight vegetarians — some people fill in the meats with carbohydrates. Some don’t get the vitamins and minerals they need.

For kids it can be even trickier because they’re developing. “If I had a parent who was very cognizant of nutritional needs and what they’re doing, I would not have a problem,” Taylor said. “Because it’s a tough area to monitor and to ensure that children are meeting their nutritional needs, I don’t know that I would go and encourage it.” Goel has that, though. She’s got a certificate in plant-based nutrition from Cornell University and uses that knowledge every day when she makes dinner for her family.

Every meal is planned with nutritional value in mind. “It’s a conscious diet,” she said. And that’s what Taylor said can really matter, even if someone just thinks about adding a little more green into their lives. “When people are taking a look at their nutritional habits and lifestyle habits, that alone has benefits because small changes are enough to make improvements,” she said.

Protein Sources for Vegetarians

from: http://www.womenfitness.net/protien-option.htm

Eating a good quantity and variety of following foods everyday should help you in meeting the daily protein requirement:

Legumes- also called dried beans, are edible seeds that grow in pods. There are more than 13,000 varieties of legumes growing in the world, but only about 40 types are commonly consumed. Because they are an inexpensive, easily grown source of protein, they have been central to diets around the world for 12,000 years. Introducing legumes into menus offers a chance to explore different ethnic cuisines. Use legumes as main dish items rather than side dishes. A good way to introduce beans to the diet is to decrease meat in favourite dishes, like casseroles and chili, and replace it with beans. Because of their many health benefits, beans should be eaten often. Example are chickpeas, split peas, haricot, lentils (red, green or brown), kidney beans, flagelot etc.

Nuts & seeds-Nuts are fruits that have a hard outer shell that encloses a kernel, which is also called a nut. Seeds are contained in fruits of plants and are capable of reproducing a new plant. An important source of nutrition for thousands of years the world over, nuts and seeds are still staple foods and an important protein source in many cultures. Many nuts and seeds are available both in and out of the shell, whole, halved, sliced, chopped, raw, or roasted example are cashew, peanuts, walnuts, almonds.

Dairy products-Dairy foods are products made from milk, the liquid secreted by female mammals for suckling their young. Choose nonfat or low-fat milk, yogurt and cheese for daily consumption. Save high-fat cheeses and ice cream for occasional treats. Experiment with lower fat cheeses to find products you enjoy. Options include soft uncured cheeses such as hoop cheese, lower fat (dry curd) cottage cheese, kwark (quark), and nonfat ricotta, all of which meet the U.S. dietary goal of 30% calories from fat. Read the fine print to learn the actual level of saturated fat in dairy products. Be aware that "light" or "part-skim" cheese often derives up to 65% of its calories from fat. Look for products with few or no additives and preservatives. For example, heavy whipping cream often contains added emulsifiers and stabilizers, though versions with neither are available. Consider choosing yogurts with few or no additives and adding your own fresh or dried fruit to plain yogurt rather than opting for highly sweetened varieties. To increase calcium and protein content, add powdered milk when baking quick breads or casseroles.

Cereals & food grains-
Grains are the seeds or fruit of cereal plants, used as food by humans and animals. Choose whole grain flours, cereals, wheat & rye breads, buckwheat pancakes, muffins & scones, noodles and pasta. Check the nutritional facts panel on the label for fat, sugar, and additives. Eat grain with complementary protein. Experiment with high quality grains, such as amaranth and quinoa.

Algae-Blue-green algae, of which spirulina is a well-known example, is a group of 1,500 species of microscopic aquatic plants. The two most common species used for human consumption are Spirulina maxima and Spirulina platensis. Spirulina is particularly rich in protein and also contains carotenoids, vitamins, minerals, and essential fatty acids, one though its vitamin B12 content does not appear to be readily usable by people and second most health benefits to humans claimed for spirulina and other blue-green algae supplementation come from anecdotes and not scientific research.

Soya beans-A versatile bean use extensively in cooking, the soybean also serves as the basis for a wide variety of soya foods consumed. Soybeans are the richest plant source of high-quality protein. Soya protein can help to conserve calcium in the body and enhance bone health when it replaces animal protein in the diet. Soya protein also helps to lower blood cholesterol in people who have high blood cholesterol levels. Adding about 25 grams of soya protein to the diet (the amount in about three servings of soya foods) every day can reduce LDL (the "bad" cholesterol) by as much as 10%. Soya protein is processed more easily by the kidneys and may be useful for people who are at risk for kidney disease when it replaces animal protein in the diet. Besides, soybeans are high in fibre and B-vitamins, particularly folate. Soybeans are high in iron but this mineral is absorbed well only from fermented soya foods like tempeh. The most common soya form is still tofu, but today, the soybean takes on many other forms, including burgers, dogs, bacon, sausage, and many other meat substitutes.

Seitan- has been used in Asia as a protein source and meat substitute for hundreds of years. Seitan can be prepared from scratch using whole-wheat flour. The flour is mixed with enough water to make into a dough that is then kneaded in water and rinsed to remove the starch and the bran. The protein, or gluten, remains and is then simmered in a broth flavored with soya sauce to become seitan. The longer the gluten simmers, the firmer it becomes. Seitan can then be sliced for sautés or stir-fries, diced into stews, soups, or casseroles, or formed into roasts. People who are allergic to wheat or wheat gluten should avoid seitan. Do not use if you are gluten-sensitive. A good source of protein delivering 23g/30 gms of Seitan.

Vegetable- are loaded with vitamins and minerals essential for varied body processes and have been shown to provide protection against a variety of illnesses e.g. Quorn, peas, corn, half cooked broccoli, Collard greens, Kale Mustard greens, Turnip greens. When buying vegetables, choose those that are firm and bright, with a fresh, light scent. Don’t buy older vegetables, those that are dried out, shriveled, moldy, cracked, or with an overly strong aroma. Both taste and nutrient value will be compromised. Vegetarians have lower blood pressure than do people who eat meat. This occurs partly because fruits and vegetables contain potassium—a known blood pressure-lowering mineral. Textured vegetable protein is also a good substitute for ground beef in dishes such as tacos, chilli, and stews.

Fruits-Plant sources of protein alone can provide adequate amounts of essential amino acids if a variety of plant foods are consumed and energy needs are met. A diet high in fruits appears protective against heart disease. Fruits are often the most nutritious part of the plant and, unlike vegetables, their high water content allows most to be eaten without cooking. Because they are usually sweet, fruits are often eaten as a dessert, for breakfast, or as a refreshing snack e.g. dried figs. Most fruits can be stored well, canned, frozen, or dried, and today’s transportation and refrigeration allow us to enjoy a wide variety of fresh fruit year-round.

Egg- Brown or white?
Either and both is a source of complete protein. The colour of the egg’s shell is simply an indicator of the breed of hen that laid the egg. Eggs yolks are among the few foods that contain vitamin D. Eggs are the centerpiece of a range of foods. Many egg dishes, such as omelets and frittatas, can be prepared quickly with many interesting fillings, such as peppers, tomatoes, or zucchini.

Although vegetarian diets are lower in total protein and a vegetarian’s protein needs may be somewhat elevated because of the lower quality of some plant proteins, protein intake in both lacto-ovo-vegetarians and vegans can be made adequate by careful planning and smart cooking. Calculate your daily protein requirement here:
http://www.womenfitness.net/protiencalc.htm
To calculate your daily protein intake, click here.

Seared Tofu Salad

By Alice Hart

A vivid salad of mango, carrot and mint topped with marinaded seared tofu and a sharp tamarind dressing Serves four

For a creamier dressing use coconut milk instead of water.

400g (14oz) smoked tofu, drained and thickly sliced
2 tbsp brown sugar
3 tbsp soy sauce
2 red chillis, deseeded and finely chopped 1 large green mango, about 400g (14oz)
1 large carrot, peeled
2 kaffir lime leaves, very finely shredded
3 tbsp groundnut oil
4 Thai shallots or 1 red onion, finely chopped
thumb-sized piece of ginger, peeled and finely chopped
2 garlic cloves, chopped
125g (4½oz) unsalted, roasted peanuts, chopped
2 tbsp tamarind paste
small handful each of coriander and mint leaves, chopped

Pat the tofu dry with kitchen paper. Combine ½ tbsp of the brown sugar, 1 tbsp soy sauce and half a chopped red chilli. Coat the tofu in this mixture and set aside.
Peel the mango, then shred it, if you have a shredding tool, leaving the stone behind. Otherwise, pare off wide strips with a vegetable peeler. Stack up little piles of strips and shred them finely with a sharp knife.
Do the same with the carrot, mix it with the mango and lime leaves and chill until needed. Heat 1 tbsp groundnut oil in a frying-pan and add the shallots or onion. Cook, stirring often, for five minutes, until soft but not coloured.
Add the ginger, garlic and the rest of the chilli and sugar. Cook for a minute, then add the peanuts and continue to cook, stirring, for two minutes more, until caramelised.
Add the tamarind and remaining soy sauce, followed by 150ml (5fl oz) water. Bring to the boil and bubble down until thickened. Remove from the heat.

Toss the shredded salad with 3 tbsp dressing and almost all of the herbs. Heat the remaining oil in a frying-pan. Shake the tofu free of excess liquid and fry until deeply golden on each side.

Serve each person a pile of salad with the hot tofu and spoon over the extra dressing. Finish with a scattering of herbs.

Photo: YUKI SUGIURA

Vegetarian Golden Globes?

from: http://www.ecorazzi.com/2012/01/13/this-is-the-golden-globes-vegetarian-dish/

A lot of fuss was made over what the menu would look like at the Golden Globes. But with two of the main ingredients in the entrée being sea bass and short rib of beef, we were left wondering, what the heck were the vegetarians going to eat?

I mean, surely presenter Natalie Portman isn’t just expected to sit there and starve. We contacted the awards show and got the answer. The vegetarians will be dining in style with a baked white miso organic honey glazed vegetarian patty with California winter vegetables and roasted tomato herbs sauce.

That dish is soooo close to being vegan. We’re not sure if any strict vegans will be at the event who will object to the honey part, but the vegetarians will be enjoying what sounds like a delicious meat-free meal while they wait to see which stars Ricky Gervais sets his sights on for total annihilation. What will you be munching on while you cheer on your favorite films?

Gourmet Vegetarian Recipes from around the World

I found this beautiful post on earth 911 about classic vegetarian dishes around the world. All beautiful to look at and super delicious. I encourage you to check it out here:
http://earth911.com/news/2012/01/11/vegetarian-recipes-from-around-the-globe/

Here's an excerpt from the article:

Some diners think that eating vegan or vegetarian food is boring. But many cultures actually dine on veggie-based dishes far more often that meaty alternatives. To help you spice up your next vegan or vegetarian meal, Earth911 is taking you on a trip around the world with five tasty recipes you can make right in your own kitchen.

Recipe to try:
Vegetable Pad Thai
Type: Vegan
Difficulty level: Moderate
Many home cooks are a bit intimidated by Asian cooking, as recipes often require loads of ingredients and less-than-standard kitchenware like woks and rice cookers. But this tasty vegan Pad Thai recipe from mom, foodie and Andrea's Easy Vegan Cooking blogger Andrea is surprisingly simple and takes less than 30 minutes. If you don't have a wok, use a large, heavy-bottom skillet instead. Place your skillet on the stove-top and heat for at least five minutes before adding your oil to simulate the ultra-high heat of a wok. Not a fan of tofu? Sub in hearty vegetables like mushrooms and eggplant for a filling meal that's sure to please.

For this recipe and many more, go here:
http://earth911.com/news/2012/01/11/vegetarian-recipes-from-around-the-globe/