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Themis Vegans ~
The Diet

See also: about Veganism

Vegans eat only plant-based foods.

Themis Vegans

Common Vegan Foods

Boiled oatmeal, stir-fried vegetables in extra virgin olive oil, dry cereal, whole-wheat multi-grain toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, miso soup, lentil soup, salad bar items like chickpeas and three and seven bean salads, dates, apples, avacados, rice and whole wheat pasta, fruit smoothies, popcorn, vegan-style baked beans, guacamole, chili...

Vegans Also Eat...

Tofu lasagne, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn chowder, soy yogurt, rice pudding, fava beans, banana muffins, spinach pies, oat nut burgers, falafel, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, seitan.

Eating Out? Try:

Vegetable-oil French Fries, Pizza without cheese, Chinese moo shu vegetables, Vegetable Sushi, Indian curries and dahl, eggplant dishes without the cheese, bean tacos without the lard and cheese (available from Taco Bell and other Mexican restaurants), Middle Eastern hummus and tabouli (yummy), Ethiopian injera (flat bread) and lentil stew, Thai vegetable curries...

Egg and Dairy Replacement

When cooking, substitute for each egg:

  • 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
  • 1 tablespoon of finely ground flax seeds and three tablespoons of water, beaten together like an egg white, or
  • one quarter cup of soy yogurt equals one egg, or
  • 1 small banana, mashed, or
  • 1/4 cup applesauce, or
  • 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.

Substitutes can also be made for:

  • Milk. Drink fortified soymilk, rice milk or almond milk in place of cow's milk.
  • Butter. When sautéing, use soy margarine, olive oil, water, vegetable broth, wine or fat-free cooking spray instead of butter. In baked goods, use canola oil.
  • Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.

Other substitutions:

  • Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
  • Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
  • Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
  • Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
  • Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.

Specialized foods in the grocery stores now typically include meatless Vegan products, such as tofu dogs, soy burgers, nut loaves or textures vegetable protein, add variety to your vegan diet. These products, found in some grocery stores and many health food markets, simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.

Warning: Ensure adequate nutrition

The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.

  • Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs.  Sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
  • Calcium. This mineral helps build and maintain strong teeth and bones. Dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
  • Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
  • Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
  • Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

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