Vegans eat only plant-based foods.
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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