Re: Anyone vegan out there?

[Guest guest]

Hi

I am vegan, too. I eat a lot like Hakan below except without the muesli and vitamin supplements (I probably should do the latter but I don't know which one to pick). Anyone else want to share what vitamins work for you? I worry that they aren't digested or that they'll throw my system off balance.

One other topic: My vegan diet is actually quite economical because the base of my diet is grains, beans and steamed vegetables. The vegetables are much more economical purchased at farmer's markets. There are some expensive vegen items...like seaweed or some fancy condiments or anolog meats...but they don't have to be eaten everyday....and the seaweed that lasts a long time.

Suggestions for supplements? Thanks

a

>

>

> Hi,

>

> I am one year vegan. I am agree that vegan CR diet alot harder.

>

> I listed my food groups. Especially some food groups contain alot of fiber, so

> I don't feel starvation or so much hungry.

>

> 1. Lots of Vegetables (salads, vegetable soups and steamed vegetables)

> 2. Fruits (good as snack and for breakfast, for example 2-3 middle sized apple

> a day)

> 3. Cereals & Grains (especially breakfast muesli and integral bread, brown

> rice)

> 4. Beans (25 gram every day, especially soy bean)

> 5. Nuts & Seeds (25 gram ever day also good for snack)

> 6. Oils (olive and/or canola) (max 1 table spoon) (I am in low-fat diet. So

> you can adjust oil amaount according to your diet type)

> 7. Fatty Acids (Flaxseed - borage combo liquid) (1 tablespoon)

>

> No sugar, no white flour, no white rice!!!!

>

> If you are used to sweety taste, you may eat baked apple with raisin and

> cinnamon, fresh fruits and pure fruit jams (without sugar).

>

> I also take 2 supplements (GNC multivitamin vegeterian formula and calcium)

> for B12, calcium and others minerals and vitamins (as insurance).

>

> Hakan.

>

>

[Guest guest]

Thanks for the post everyone.

I have fiddled around with some menus, found it quite easy to lack

some calcium, Vitamin D, Niacin in a vegan diet.I take supplements

for calcium and vitamin D.

There's a stuff called marmite/vegeimite that's high in niacin,

thiamin and riboflavin. It's a concentrated fortified yeast extract

and it tastes quite disgusting on it's own but is very high these

nutrients. Alternatively you can sprinkle yeast extract on your food(

from the diet plan book), although I have never tried this!

Niacin I found is only high in chicken and peanuts so I try and get

fortified foods.

I find nuts (pref unroasted) and legumes (especially lentils) to be

very good stuff in a vegan diet.

Lentils are economical and very high in most nutrients. Its a bit of

a pain to cook,I must warn you.

[Guest guest]

--- In , " temma675 " <temma675@y...>

wrote:

> Thanks for the post everyone.

>

> I have fiddled around with some menus, found it quite easy to lack

> some calcium, Vitamin D, Niacin in a vegan diet.I take supplements

> for calcium and vitamin D.

>

> There's a stuff called marmite/vegeimite that's high in niacin,

> thiamin and riboflavin. It's a concentrated fortified yeast extract

> and it tastes quite disgusting on it's own but is very high these

> nutrients. Alternatively you can sprinkle yeast extract on your food

(

> from the diet plan book), although I have never tried this!

>

> Niacin I found is only high in chicken and peanuts so I try and get

> fortified foods.

>

> I find nuts (pref unroasted) and legumes (especially lentils) to be

> very good stuff in a vegan diet.

>

> Lentils are economical and very high in most nutrients. Its a bit

of

> a pain to cook,I must warn you.

Hi All,

Vitamin B12 supplementing is required, I believe.

Cheers, Al Pater.

[Guest guest]

Hi :

Ever tried RED lentils? Dead easy to cook. Much easier than regular

lentils.

> Lentils are economical and very high in most nutrients. Its a bit

of

> a pain to cook,I must warn you.

[Guest guest]

----- Original Message -----

From: " Rodney " <perspect1111@...>

> Hi :

>

> Ever tried RED lentils? Dead easy to cook. Much easier than regular

> lentils.

>

> > Lentils are economical and very high in most nutrients. Its a bit

> of

> > a pain to cook,I must warn you.

What's a pain to cook about lentils? I simply wash them a few rinses, drain,

add water, raise to boil for a few minutes, then low heat for 30-40 minutes and

that's it. Am i missing something?

By " red lentils " , does this mean the smaller ones? If so- i found them a hassle

to work with, like for rinsing, i lost many of them in the rinse cycle. I have

tried

2 other types of lentils, other than the " plain brown " , and found no advantage

in the others, plus i actually preferred the taste of the plain brown.

BTW, on to teas for a minute. This quote from " Rooibos & Madagascar Vanilla "

tea box, product of the " African Red Tea Company " , found at this exotic source,

the Safeway grocery in this town: " Fact: the antioxidant activity increases when

the tea is boiled for longer than 10 minutes " . Now, i NEVER boil teas, in fact

for

most kinds i don't steep them longer than 2 minutes or so. But it occurred to

me,

i have some varieties of green tea around here, that i'm not real pleased with,

but

just couldn't throw out yet. It occurred to me i could use them in the water i

cook

or steam some vegetables with, which i recover and consume. This certainly

steams longer than 10 minutes. Lately i have been using up this green tea

variety,

which as a tea tastes too flowery for me ( Tazo Lotus ), by ripping open the

teabag

and pouring the tea into the 1/4 inch or so of water i use at the bottom of the

steam

pot. When this is consumed with the steamed food, the green tea flavor is very

faint

and certainly no longer objectionable. The teas all get used up, and i get

some

additional health benefits with my meal ( or at least i seem to think so.) And

oh, yes,

i only buy decaf or non caffeine (like Rooibos) teas, so the additional

" steeping "

time doesn't get me wired.

-Hue