Q. I'm going to become vegan. What are some healthy, inexpensive foods I can eat? I don't want to live off of animal crackers(vegetarian..?), fritos, and french fries (cortesy of PETA)
A. I suggest using "soy silk" milk and yogurt. This is about the cheapest best tasting brand out there. Make sure however you get a variety other than soy for you alternatives by incorporating rice (Rice Dream), oat, almond, and hemp milks into you diet. Also there are some nice rice cheese slices out there as well as vegan blocks of cheese (vegan gourmet) for pizzas and taco salads, etc.
There are vegan versions of burgers, dogs, sausages, deli slices etc. Make sure it either says Vegan or read the ingredients carefully. Often there might be cheese or egg. Egg is very common in vegetarian chicken imitation products.
Make sure you don't skimp when going out to the grocery store. You'll end up eating out more which will drain your pocket book if you don't have enough around.
Have brown rice and whole wheat bread around. Buy fresh ground peanut butter. Buy whole wheat pasta and canned diced tomatos for sauce. Keep cans of beans around for rice bean dishes. Have lettuce on hand for salads, on top of your sandwiches, etc.
Also go to the local farmers markets. Usually the produce is cheaper and the farmer doesn't get robbed by the middle man. Buy as many fresh fruits and vegetables as you think you will reasonable eat in a week. Keep some of them out on the counter in a bowl so you won't forget they are there.
Buy a vegan cook book and try a recipe a week. Learning to cook will be your best friend. I started by learned to make soups now I can make most things including my own pizza dough.
As a vegan I can assure you I have plenty of variety and am healthy. But if you get lazy about it yes one can live off chips for a while and pay the price later. I know you recognize this and are taking steps to avoid it. Kudos : )
Lastly, you do not need to take supplements if you are eating correctly. You can however if you like get plenty of iron and b12 from Spirulina which is a food though often used like a supplement. Powder form is the cheapest but pills might be more palatable for you.
Best of wishes on this new lifestyle. If you have any other questions feel free to e-mail me.
Take Care : )
Edit: Sounds like finances are an issue for you. I encourage you then to buy out of the bulk section. Bring your own containers for maximum ecological friendliness.
I like to get my oats, corn meal, and whole wheat for pizzas, breads, pancakes, etc out of the bulk section. You can also get dried beans of various kinds and hydrate them in a pot over night.
Also you can make you own trail mixes with nuts and dried fruit. Buy the ingredients separately and mix them yourself. They charge you a premium to have them already mixed.
Tips for becoming a vegetarian? Good recipes?
Q. I used to be a be vegetarian when I was younger. I was twelve and stayed a vegetarian for about a year. Recently though, I'm interested in becoming one again. I haven't eaten any meat this week and it wasn't that bad. I'm just scared I'll break the habit eventually. I'm doing it for health reasons and because of the cruelity of animals. Giving up meat is somewhat easy but I don't think I'll ever be vegan. I loveeeee cheese. I was wondering if anyone has any tips to sticking to it. Or maybe some recipes? Vegetarian or vegan recipes are fine. I love soy products. I actually prefer soy milk over regular milk. Also, should I try to get some vitamins with iron and vitamin b12? I think my protein intake is fine though. I eat peanut butter and yogurt like crazy. I don't do any sports so I don't need too much any way.
Oh, and I'm seventeen.
A. 1. Make vegetarian versions of your favorite meals
There are vegetarian versions of almost every meal you can think of (really!). "Veg up" your favorite recipes simply by replacing the meat. Here are some ideas:
Replace the beef in burritos with beans and grilled veggies, or try vegetarian beef crumbles from Morningstar Farms or Boca.
Top baked potatoes with margarine, vegan sour cream, soy bacon bits (Bacos are vegan!), or salsa.
Make homemade pizza with soy cheese (or just skip the cheese and add extra garlic and spices), meatless pepperoni, and vegetable toppings.
Create a Mexican dip for tortilla chips with refried beans, salsa, guacamole, and diced peppers and onions.
Make spaghetti with marinara sauce and add roasted vegetables or veggie meatballs (try Nate's brand or Gimme Lean sausage-style).
The possibilities are endless—check out our Everyday Eating page for more easy vegetarian meals.
2. Explore thousands of delicious vegetarian recipes.
We have thousands of kitchen-tested recipes to choose from! You'll be amazed by the variety of tasty vegan options, from classic American dishes to Italian to Creole.
If you'd rather thumb through a cookbook, check out some of our favorite vegetarian cookbooks, or you can borrow a cookbook from the library. There are vegetarian cookbooks for people who don't like to spend more than 10 minutes preparing dinner, and there are vegetarian cookbooks for gourmet chefs, so no matter how experienced a cook you are, it's easy to make great-tasting vegetarian meals.
Also take a look at our two-week sample menus, and our vegetarian shopping guide.
3. Try some tasty faux meats and dairy alternatives.
You can find faux meat products—including veggie burgers and hot dogs, faux turkey deli slices and chicken patties, and meatless barbecue riblets—at almost every grocery store. Dairy alternatives like soy milk, vegan cream cheese, soy yogurt, and nondairy ice cream are also widely available.
As the interest in humane, healthy food has grown, the popularity of these foods has soared—sales of mock meats in the last decade have skyrocketed and now constitute a billon-dollar industry. Not only are these foods delicious and cruelty-free, they are also usually high in healthy plant protein and low in saturated fat, and they contain zero cholesterol. Some of the most popular brands include Boca, Gardenburger, Yves, andMorningstar Farms.
4. Sample vegetarian microwaveable meals and convenience foods.
Always eating on the run? There are tons of vegan microwavable meals and convenient snacks available everywhere—here's a tiny sample:
Amy's Black Bean Enchilada With Spanish Rice
Fantastic Foods' Vegetarian 3-Bean Chili
Yves' Thai Lemongrass Veggie Chick'n
Any of the vegetarian soups by Progresso, Amy's Organic, or Campbell's (like lentil, tomato, split pea, and hearty vegetable)
Basics like fresh fruit and PB&J
Tofurky Jurkey (vegan jerky)
Silk Live! soy yogurt smoothies
Tofutti Cuties (soy ice cream sandwiches)
Oreos (yep, several flavors are vegan!)
Check out full lists of all our favorite convenience products and quick-and-easy vegetarian snacks.
5. Search online for the best vegetarian-friendly restaurants in your area.
Whatever your budget and wherever you live, you can enjoy great vegetarian meals. Burger King, Ruby Tuesday, and Johnny Rockets are just a few of the national chains selling tasty veggie burgers and other meatless options. Locally owned restaurants around the country are also selling an exciting array of vegetarian meals to please every palate. Browse reviews of some of the hottest vegetarian-friendly restaurants in the country and get links to the best online restaurant guides in our Dining Out page.
If you find yourself dining at a behind-the-times restaurant that doesn't have decent vegetarian options on the menu, ask the server if the cook can prepare a vegetarian dish without eggs or dairy. Restaurants are glad to accommodate special requests, and most chefs get bored making the same menu items all the time, so they love the chance to get creative and make something new! Of course, you can always call ahead to ask about vegetarian options if you want to choose where to eat before you leave home.
6. Explore the amazing variety of meat-free ethnic foods
How to make delicious tuna?
Q. I have a 5 oz can of white albacore tuna and I'm wondering what's the best way to make it? How much mayo should I use, and anything else that I should throw in there? Salt and pepper, perhaps? I'd use some celery if I had some. I might eat it as a sandwich but I really just want to eat it by itself
A. Here are some great recipes:
Gourmet Tuna Salad
Here's a restaurant quality tuna recipe that is absolutely delicious for tuna salad sandwiches.
1 (7 ounce) can white tuna, drained & flaked
6 tablespoons mayonnaise or salad dressing
1 tablespoon Parmesan cheese
3 tablespoons sweet pickle relish
1/8 teaspoon dried minced onion flakes
1/4 teaspoon curry powder
1 tablespoon dried parsley
1 teaspoon dried dill weed
1 pinch garlic powder
In a medium bowl, stir together the tuna, mayonnaise, Parmesan cheese, & onion flakes. Add in the curry powder, parsley, dill weed & garlic powder.
Mix well & serve with crackers or as a sandwich.
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Healthy Tuna Salad Sandwich
Canned Tuna (in water)
Sweet Relish
Celery
Onion
Dijon Mustard
Green Olives
Tomato
Salt
Pepper
Mescaline Lettuce
Cucumber
Parmesan Cheese
Low Calorie, High Fiber Bread
Canned tuna, which is kept in oil has significantly more fat than tuna canned in water. Be sure that you use the tuna canned in water, otherwise the healthy factor goes straight out the window. Also, the low calories, high fiber bread is easier to find then one would think. Search for breads in the bread aisle that have between 40 & 60 calories per slice. There are several national brands which now produce such breads. These breads also go hand & hand with having higher fiber content because they tend to use whole grains. Finally, each can of tuna produces 2 sandwiches.
Place your bread in the toaster oven. While obviously this is an optional step, crisp bread tends to hold the contents of this bread better than bread that has not been toasted.
Open the can of tuna & place the contents in the small strainer. Run the tuna under tap water. This will help alleviate any residual “fishy smell”. Blot any excess water away from the tuna using a paper towel. Place the tuna in your small bowl. Chop one celery stalk, one slice of onion & three green olives (pitted) into a small enough size that they will mix well with the tuna.
Add the chopped celery, onion & green olives to the small mixing bowl. Spoon a small dollop of Dijon mustard into the mixing bowl. Sprinkle salt & pepper to taste. Stir the tuna, celery, onion, olives, salt, pepper, & mustard together until it is well mixed. Be sure tobreak up any large chunks of tuna that remain from the canning process. Remove & plate the bread from the toaster oven. Spread the tuna salad over the bread. (Remember one averaged sized can produces two sandwiches.) Slice pieces of tomato, cucumber & Parmesan thinly. Remember that there is a lot going on this tuna salad sandwich, so a few slices of each go a long way. Also, the Parmesan is merely for that wonderful nutty, acidic taste. The fat content of cheese is significant, so use it sparingly.
Layer the tomato, cucumber, & Parmesan on top of the tuna salad sandwich. Add a few pieces of lettuce & then cap with the final piece of bread. Voila, you have just completed the healthy tuna salad sandwich.
Not only will the total caloric value of the sandwich be less than 300 calories, it will also be packed with fiber & fresh vegetables. Pair this meal with a low calorie soup for a satisfying lunch or dinner.
A Variation on the Recipe:
Some people are not big fans of mustard. If this is the case, try using just the tiniest splash of olive oil instead. It will help bind your tuna salad with a heart healthy oil. Just remember that olive oil is loaded with fat, so a half tablespoon at most should be used for each average size can.
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Italian Tuna Salad
4 sun-dried tomatoes
1/4 red onion, minced
1 (12-ounce) can solid white albacore tuna in water, drained
1 rib celery, chopped
1/4 cup pitted nicoise olives
1 tablespoon capers, rinsed
2 tablespoons extra-virgin olive oil
1 teaspoon finely grated lemon zest
Juice of 1/2 a lemon
2 tablespoons chopped fresh basil leaves
Kosher salt & freshly ground black pepper
Suggested serving: whole grain breads or bountiful greens
Cover the sun-dried tomatoes with hot water in a bowl. Set aside until soft, about 20 minutes, then drain, chop, & put in a medium bowl. To mellow the minced onion, soak it in cold water for 10 minutes, then drain it well, pat dry & add to the tomatoes.
Add the tuna, breaking it into large chunks, along with the celery, olives, & capers, & toss to combine. Add the olive oil, lemon zest & juice, & basil & toss again. Season, to taste, with salt & pepper. Serve cold, with bread or greens, if desired.
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