What supplements should I be taking on a vegan diet? A vegan diet has been a growing trend in the past few years and is continuing to grow. There are many reasons why one would want to ditch dairy, meat, and other animal products, including but not limited to: health benefits, environmental, or ethical reasons. 

A big concern for those interested in eating fewer animal products is their ability to meet all their nutritional needs while only eating plant-based products. The good news is that, like all eating patterns, appropriately planned vegan diets are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. According to the Academy of Nutrition and Dietetics, “these [diets] are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and athletes.”

Why would people want to supplement on a vegan diet? 

A well-planned diet means taking into account nutrients that we might not get as abundantly without animal products. This doesn’t mean that the nutrients aren’t available. It simply means we need to be mindful and do extra planning at the beginning of our vegan journey to ensure we are getting what we need. For those following a nutritionally dense, whole foods plant-based diet, the majority of micronutrients we need regularly is already covered by fruits, vegetables, legumes, whole grains, and herbs and spices. In fact, vegans tend to eat more vitamin C, vitamin A, vitamin E, manganese, and potassium compared to those eating a conventional diet. However, supplementing is still necessary to get the few key nutrients that aren’t found as easily in a plant-based diet (such as vitamin D and vitamin B12). 

How do I know which nutrients I need to supplement?

It is recommended that all vegans get regular blood tests to catch any potential nutritional deficiencies as well as speak with a supportive physician to make sure they are supplementing appropriately. A registered dietitian who is experienced in plant-based nutrition counseling may also be very helpful for you to familiarize yourself with a nutritionally dense and balanced plate. Your healthcare provider can let you know how much of each nutrient would be best for you to take.

Essential Nutrients to Supplement on a Vegan Diet

When it comes to the essentials to supplement, vitamin B12, vitamin D, iodine, and DHA/EPA omega-3 fatty acids are the 4 nutrients vegan diets are most likely lacking. 

Vitamin B12

This vitamin is the most mentioned vitamin amongst those unsure or unsupportive of a vegan diet. Vitamin B12 is a water-soluble vitamin that plays a big role in the nervous system as well as red blood cell health. This vitamin, as well as folic acid, works with iron to release energy from the food we have consumed. Vitamin B12 is originally produced by bacteria in soil and water in pre-modern times. Our ancestors most likely got their fair share of vitamin B12 from the dirt on their fruits and vegetables. However, washing our vegetables and fruits is essential to remove pesticides, chemicals, or other hazardous substances that may have contaminated the production and transportation line.

Animals also have vitamin B12 in their bodies, which is another way most people believe they get their B12. However, even livestock (cattle, chickens, pigs) require vitamin B12 supplementation to compensate for the lack of natural B12-producing bacteria in today’s soil. 

Vegan Sources of Vitamin B12

Although plants do not contain vitamin B12, you can still get what you need by eating these foods for your B12:

• Fortified plant-based milk
• Fortified meat substitutes
• Fortified cereals
• Fortified nutritional yeast
• Vitamin B12 supplements: liquid, capsule, sublingual tablet, or injection if indicated by your physician

Some claim fermented foods, unfortified nutritional yeast, seaweed, and spirulina can be eaten for B12. However, they are not recommended to be used as reliable sources for a whole day’s intake needs. 

How much should I take?

The Recommended Dietary Allowance (RDA) for B12 is 2.4 mcg per day.

Vitamin D

Vitamin D is essential to calcium absorption, insulin regulation, and overall support of the immune system and the nervous system. It also plays a vital role in our mood. Vitamin D isn’t necessarily classified as an essential nutrient because we can make our own vitamin D. Our skin converts precursors in our blood into vitamin D from ultraviolet B (UVB) radiation in sunlight. Very few foods contain vitamin D naturally, and even cow’s milk is artificially fortified with vitamin D. The reason it is considered essential on this list is because, without enough activation from sunlight exposure, we run the risk of vitamin D deficiency which has been linked to cancers, multiple sclerosis, frailty falls, and other ailments. In today’s day and age, we live inside, work inside, study inside, shop inside, get transported to and from places inside a vehicle. Because of this, it is recommended by all health experts to supplement vitamin D- vegan or not. This is especially important during the fall and winter months when the sun has less time during the day.

It is important to note that vitamin D is a cluster of vitamins: vitamin D2 and D3. Most fortified foods are fortified with vitamin D2, while vitamin D3 can be found in animal products such as egg yolk, liver, butter, and fish oil. Experts believe vitamin D2 may be less effective than vitamin D3 at raising blood levels of vitamin D, which is why supplementing with a vegan vitamin D3 is recommended over a vitamin D2 supplement.

Vegan Sources of Vitamin D

Even though vitamin D is not technically an essential nutrient, it has become a nutritional topic because we can eat vitamin D in fortified foods, and it will be absorbed by the gastrointestinal tract. Make sure you have your daily dose of vitamin D by eating these foods or supplements:

• Fortified plant-based milk
• Fortified orange juice
• Fortified cereals
• Mushrooms grown in sunlight or under a UV lamp
• Vitamin D supplement

How much should I take?

The amount of vitamin D needed is age-dependent. The recommended daily amount for adults is 600 IU for adults between the ages of 19-70 and 800 IU for adults age 71 and older. Most fortified plant-based milk and orange juices will provide half the recommended daily amount per serving.

Iodine

Iodine is an essential water-soluble trace element that is vital to thyroid function and, consequently, hormone and metabolism regulation. Iodine deficiencies can cause thyroid problems along with the following symptoms: weakness, fatigue, dry skin, tingling in hands and feet, forgetfulness, and unexplained weight gain. Most people are able to get enough iodine from iodized salt, seafood, and dairy products. However, vegans are more likely to have low iodine levels because they don’t consume animal products and are more likely to use natural salts such as sea, kosher, and Himalayan pink salt. These salts do not contain any iodine. 

Vegan sources of iodine

Iodine levels in plant foods are dependent on the iodine content of the soil in which they were grown, which makes seaweed one of the best plant foods to incorporate for iodine. Make sure you buy your seaweed from trustworthy companies to avoid heavy metals. You can try implementing:

• Dulse flakes – a type of seaweed
• Iodized salt – just ½ tsp is enough to meet your daily needs
• Iodine supplement

How much should I take?

The recommended daily amount is 150 mcg for adults but is higher for pregnant or breastfeeding individuals. Take caution in having too much iodine, which can have harmful effects as well. Daily iodine intakes should not go above 1,100 mcg a day unless recommended by your provider.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that must come from our diet. There are 3 main types of omega-3s fatty acids: 

• Alpha linolenic acid (ALA) 
• Long-chain omega-3 fatty acids, the active forms: 
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

ALA fatty acids can be directly obtained by eating plant sources of food, but only a small percentage is actually converted into the longer chain fatty acids – the omega-3 fatty acid that plays important roles in the body. Because omega-3 long-chain fatty acids support important processes in our bodies (cardiovascular, cognitive, and digestive health) it truly is essential to include them on a regular basis. Most people obtain their EPA and DHA from fish and fish oil as they have eaten ALA fatty acids, which were converted into their longer-chain forms. 

Vegan sources of Omega-3 fatty acids

There are quite a few vegan foods that contain ALA fatty acids. These can be converted to EPA/DHA, but just not at a high rate. It is important to eat an adequate amount of these foods daily in order to have enough EPA and DHA converted. Some of the most popular sources are:

• Chia seeds
• Flaxseeds
• Walnuts
• Hemp Seeds
• Plant-based oils (flaxseed, olive, walnut)
• Fortified foods

Many vegans opt to, on top of including the former ingredients in their daily meals, include an algae-based omega-3 fatty acid supplement to ensure they are getting enough of their daily needs met.

How much should I take?

If you are supplementing with food alone, research suggests having 1-2 tablespoons of ground flaxseeds per day is enough to take care of our EPA and DHA requirements. For those supplementing EPA and DHA, most professionals agree that 200-300 mg per day is enough.

Extra Supportive Nutrients

There are a few more nutrients in addition to the aforementioned that are often consumed in low volumes on vegan diets. These nutrients can be easily incorporated into a nutrient-dense diet, but some may choose to cover their bases with a vegan multi-vitamin:

• Calcium
• Zinc
• Vitamin A
• Vitamin C
• Iron
• Magnesium

Are fortified foods bad?

If fortified foods are not in their “natural” form, should we still consume them? When food is fortified, a nutrient is added to the whole food in order to increase its nutritional value. When we ingest vitamins and minerals from plants or as an addition to foods, our bodies will still process them in the same way if the correct form of the vitamin or mineral was added. Eating fortified foods is a reliable way to make sure you are getting an essential nutrient that might not be as easily available as, say, vitamin C. 

Can supplements be non-vegan?

A protein supplement with whey or casein would be easily detected as non-vegan, as whey and casein are only found in dairy milk. But what else should we look out for when choosing a supplement? Double-check that your vitamin D supplement is vegan. Otherwise, vitamin D3 may be sourced from lanolin, a wax secreted by wool-bearing mammals such as sheep.

Final thoughts

A well-planned vegan diet can be healthy, fit your nutritional needs, and is appropriate at any stage of life. However, normal blood levels of certain essential nutrients such as vitamin b12, vitamin D, iodine, and omega-3 fatty acids, may be difficult to obtain through diet alone. Taking supplements, as approved and recommended by your healthcare provider, along with eating a nutrient-dense plant-based diet, can help you avoid deficiencies so you can live your best vegan life!

You may want to work with a registered dietitian who specializes in plant-based nutrition if you’d like to ensure you are getting all the nutrients you need. You can check out Amanda’s meal plans and counseling services here.

The post Supplements On a Vegan Diet appeared first on Sweet Simple Vegan.

A plant-based/vegan diet has gained enormous popularity in the past few decades, especially with the abundance of free and fast information we get through the media. Unfortunately, with this abundance of free and fast information comes free, fast, and false information based on opinions and old or biased research about nutrition. In health and nutrition, veganism seems to be the subject of misinformation about its inadequacy. I’ve compiled a few common vegan nutrition myths with information that will hopefully set them straight in your mind.

Myth: You can’t build muscle on a vegan diet.

According to a position paper written by the Academy of Nutrition and Dietetics in 2016, “an appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. In addition, these diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and athletes.” Simply put, a well-planned plant-centric diet can offer nutrients that are incredibly beneficial for all people. Research also supports the fact that dietary protein derived from plant sources builds muscle just as well as protein from meat sources.

Meat, however, also comes with additional items that can be harmful to our health, including but not limited to the antibiotic residue, excess animal hormones, saturated fats, cholesterol, cancer-causing heterocyclic amines, and contaminants such as high levels of metals like copper and arsenic. These undesirable elements increase inflammation and make muscle building and recovery more difficult, whereas plant-based foods are more likely to be higher in antioxidants and other beneficial vitamins.

Many professional bodybuilders, weightlifters, Olympic athletes, and more are already living proof that muscle can be built from just plants- and extremely efficiently too. The rise in sales of plant-based protein powders is another indicator that vegan muscles around the world are being built.

Myth: It is difficult to eat enough protein on a plant-based diet.

Contrary to popular belief, it is actually tremendously easy to consume enough protein on a plant-based diet, as long as a person eats a variety of foods throughout the day. Good sources of plant protein include legumes (black beans, lentils, chickpeas), soybeans (tofu, edamame, tempeh), seitan, meat alternatives (such as Beyond or Gardein), plant-based milk (soy milk and flax milk), nuts, seeds, and whole grains.

Protein requirements can be met when a variety of plant foods are eaten and overall calorie needs are met. All the essential amino acids can be eaten throughout the day, and there is no need to “combine proteins” at each meal. Given the average requirement of protein is 42 grams per day, it’s no surprise that 97% of Americans consume an excess of protein. Yet the question “where am I going to get my protein from?” is still constantly asked.

On the flip side, less than 3% of Americans get even the recommended adequate intake of fiber. While excess protein consumption is related to a myriad of health conditions such as heart disease, type 2 diabetes, renal disease, cancer, constipation, and more, there is no upper limit to fiber intake, and increased fiber intake from plants can improve the very conditions previously mentioned and more. Maybe the conversation should be shifted from protein concerns to fiber concerns!

Need some high-protein recipe inspiration? Check out these recipes:

• 5-Minute Creamy Lentil Hummus
• Chickpea Scramble (Soy-Free & High-Protein Vegan Breakfast)
• Vegan High-Protein Teriyaki Mushroom Burgers
• Lentil & Split Pea Soup
• High Protein Bean & Tofu Salad with Garlic Tahini Dressing
• Chocolate Chip Protein Cookie Bars
• Chocolate Protein Bliss Balls

Myth: Soy is unhealthy to eat.

Soy foods include tofu, tempeh, soymilk, and other foods with soy protein and are good sources of a number of nutrients. Some of the most healthy, long-living civilizations in East Asia have enjoyed soy for thousands of years. However, articles in magazines and blogs on the Internet have caused many to raise questions on the safety of eating soy regularly. Many of the articles are quick to say that soy contains estrogens which, in excess, can increase the risk for cancer, decrease testosterone, and cause gynecomastia (breast tissue growth in men).

Soy actually contains the plant phytoestrogens called isoflavones, which are not the same nor act the same as animal estrogen. Studies have found that incredibly large amounts of soy every day (as many as 12-20) can cause some feminizing effects, but usual consistent amounts (up to 6 servings daily) daily saw no change. Soy has been studied for decades on its positive effect on breast cancer, thyroid function, cognitive function, heart health, and more!

Perhaps what we should be focusing on instead of soy’s inherent traits is how it’s now being processed and grown and which versions of soy we choose to eat. GMO soy has also raised many questions and concerns from consumers and scientists. What we know is that soy has been grown and eaten by humans for thousands of years. What is not concluded with 100% certainty is whether or not genetically modified plants can disrupt the way our bodies were meant to naturally function. For consumers who are concerned about eating GMO soy, most, if not all, soy sold for consumption (tofu, tempeh, soymilk, etc.) in restaurants and grocery stores are GMO-free. However, to be extra certain it is not a GMO food, look for USDA Certified Organic products as these products must also be GMO-free in order to be certified. 

Myth: Fake meat is the only way we can get enough protein.

Today there are so many different plant-based alternatives available that taste and feel just like the real thing! When transitioning to a plant-based diet, you can most definitely swap out the meats you normally eat for plant-based alternatives. However, you don’t need fake meats to get all the nutrition you need. Meat alternatives such as Beyond Burgers and Impossible Foods are becoming increasingly popular and can fit into a healthy diet, but there are many whole, plant-based food options that are sure to please even the pickiest palate. Remember that the meat analogs are made from plant ingredients first, and you can get the protein from a pea in peas themselves, as well as in a veggie patty.

It’s important to note that not all meat alternatives are created equal- be sure to read the ingredients and nutrition fact labels to ensure they are made from quality ingredients and not too high in salt, added refined sugars, or saturated fat.

Myth: Too many carbohydrates will make you fat.

While it is true that an excess of anything in calories will cause weight gain, eating a carbohydrate-rich diet does not necessarily cause weight gain. Generally, when people think of eating a lot of carbs, they think of pasta with a cream sauce, french fries, buttered bread, cookies, pizza, cereal, etc. These are generally refined foods combined with salt, oil/fat, and sugar that can bypass our hunger and fullness systems in the brain and cause us to want to eat more, which leads to weight gain. However, eating mostly whole-food (including whole grains, sweet potatoes, potatoes, corn, etc), unrefined carbohydrate sources can actually keep us feeling more satisfied.

Does eating a high-carb diet, then, have better results in weight loss/gain/maintenance than a high-fat diet? The DIETFITS Randomized Clinical Trial took 609 overweight adults and randomized them into either a healthy low-fat diet or a healthy low-carb diet and observed the changes over a 12 month period. These diets focused on whole foods, maximizing vegetable intake, and lowering sugar, refined flours, and trans fats. Participants lost over 5kg on average with no difference between groups. This tells us that eating either low carb or low fat can have benefits, but the quality and source of your food is where the weight loss or maintenance will show.

Myth: Going vegan/vegetarian means you have to give up most foods.

Plant-based eaters have a huge amount of nutrient-dense food options to choose from. Reducing or eliminating animal products allows people to explore new food and see what they can make or try that they haven’t ever had before. Many people report eating more of a variety after eating plant-based vs. eating a standard American diet. Most meals actually only contain a small number of animal products and the rest are made from plants. Your favorite spaghetti and meatballs? Spaghetti is made from wheat, tomato sauce from tomatoes, and you can easily whip up some veggie meatballs to replace the meat! There are also incredible tasting cheese alternatives that will round out the dish perfectly. Serve with a side salad and some garlic bread, and you have a fully plant-based meal! It’s all about being adventurous and creative. 

A plant-based diet is typically rich in whole grains (brown rice, millet, barley, oats, whole wheat bread), a variety of fruits and vegetables, seeds, nuts, legumes (such as chickpeas, lentils, navy beans), soy foods, seitan, etc.

You may want to work with a registered dietitian who specializes in plant-based nutrition if you’d like to ensure you are getting all the nutrients you need. You can check out Amanda’s meal plans and counseling services here.

Myth: Vegetarians/Vegans cannot eat enough iron

Research shows that vegans have average iron intakes that are similar to or higher than those of non-vegetarians higher than the RDA. There are several reasons why it is easy to get enough iron on just plants:

• Many commonly eaten foods are high in iron: dark leafy greens (kale, collard greens), beans, tofu, tempeh, blackstrap molasses, quinoa, tahini, fortified breakfast cereals, etc.
• Plant-based diets are good sources of vitamin C, which greatly increases the absorption of iron. Adding vitamin C rich foods such as tomatoes, bell peppers, or citrus fruit to a meal will increase iron absorption in the gut.
• Many combinations of commonly eaten foods, such as beans and tomato sauce or stir-fried tofu and broccoli, are high in both vitamin C and iron. Broccoli and bok choy are foods that contain both vitamin C and iron.

Plant-based sources of iron differ greatly from animal-based iron. Heme iron, from animal products, is often praised for being more “biologically available” to our bodies, meaning it is absorbed easily and rapidly in the body. However, our body has no mechanism to regulate heme-iron intake and like all things, anything in excess can cause a host of problems. High levels of heme iron intake– the kind found in red meat and chicken- have been linked to Alzheimer’s and Parkinson’s diseases, arthritis, type 2 diabetes, cardiovascular disease, colorectal and other cancers. Non-heme iron is often deemed inferior to heme iron because it is not as easily absorbed; However, this form can be more regulated by the body. When we have a low amount of iron in our bodies, the intestines will actually absorb more iron from our food. When we have excess iron, the intestines will close off absorbing iron as it does not need any more than it has now.

To avoid iron overload, it is recommended to consume the non-heme form of iron in plants over the heme form in animal products.

Need some recipe inspiration? Check out these recipes:

• Vegan Ranch Kale Chips
• Crispy Air Fryer Herbed Tofu
• Sheet Pan Tofu Taco Meat (Gluten-Free)
• Easy Italian Seasoned Tempeh (6-Ingredients + Gluten-free)
• Grilled Vegetable Salad with Chickpeas and Tahini Dressing
• Date-Sweetened Turmeric Tahini Chocolate Chip Cookies

Myth: Vegan diets can make you lose energy.

This claim is very common, especially among people who “tried” veganism and then had to eat meat because they were losing too much energy. However, this can be applied to any diet. Many who switch to veganism overnight or very quickly are also more prone to not adjusting to the volume of food they need to eat on a regular basis. Plant foods are higher in volume and lower in calories so we need to be eating more bites of food to get the same amount of energy from a burger, for example.

So, because they end up eating fewer calories than what they are used to, their bodies are not able to keep up with their normal processes on less energy. Many times, a deficiency in energy is solved by simply identifying nutrient-dense foods (like avocados, smoothies, energy bars, nuts, seeds, dates, nut butter, and more) and incorporating them into your diet more often. 

Additionally, eating more whole plant foods (minimally processed foods) can cause a boost of energy because they are usually easier to digest, which means the body has more energy to give back to you than to spend trying to process a heavy order of cheesy animal fries! A diet higher in fiber also encourages more bowel movements, which can help you feel less lethargic and backed up on a regular basis.

Myth: Vegetarians/Vegans cannot get enough calcium without milk or dairy products.

Just like with protein and iron, calcium needs can easily be met with zero animal products. There are a variety of calcium-rich plants that may provide additional benefits for bone health since they can be good sources of other compounds believed to affect bone health. Other factors that contribute to good bone health include exercise and vitamin D intake.

Many foods today are fortified with calcium as calcium intake is not just a concern for those who choose to forego dairy. In fact, the average calcium intakes of non-vegetarians in America were also well below recommended intakes for every age and gender group, especially for females and adults older than 50. 

Lifestyle factors that contribute to poor bone healthcare include high sodium intake, extreme weight loss, alcohol, and smoking. 

Naturally, calcium-rich foods include leafy green vegetables, bok choy, calcium-set tofu, and almonds. Calcium-fortified foods that are also plant-based include certain types of juices, fortified breakfast cereals, protein bars, margarine, and many non-dairy soy, rice, almond, and oat beverages.

Final takeaway

As stated in the first vegan nutrition myths debunking, a well-planned plant-based diet provides all the nutrients needed for all stages of life. They may provide health benefits in the prevention and treatment of certain diseases as well. Remember that all animals get their nutrients from plants, so we can get everything we get from animals from plants just as well! To learn more about plant-based diets and nutrition, check out these resources:

• http://nutritionfacts.org/
• https://vegetariannutrition.net/
• https://www.pcrm.org
• https://www.godairyfree.org

The post Common Vegan Nutrition Myths Debunked appeared first on Sweet Simple Vegan.

Get Veganuary Started Off on the Right Foot

With Veganuary quickly approaching, we thought it would be fun to share a few of our favorite recipes, as well as some tips and tricks for how to go vegan, and staying vegan after January has passed. If you’re interested in Veganuary, you can take the pledge here!

For those who aren’t familiar, Veganuary is a movement that started in 2014 which has inspired over half a million people in 187 countries to go vegan for January and beyond. If you’ve been considering adopting a vegan lifestyle, now is the perfect time to give it a shot.

Our Favorite Recipes:

A key to success when going vegan is to find replacements to foods that you’re already familiar with eating. We’ve got a whole bunch of recipes that are both easy to make, and have similar tastes and textures to the foods you already know and love.

Classic Vegan Chocolate Chip Cookies

Learn how to make the best chocolate chip cookies that just so happen to be vegan. They’re perfectly chocolatey, soft & chewy, easy to make and don’t require any funky ingredients.

Kid-Friendly Vegan Chicken Nuggets

Vegans, non-vegans, and even kids will love these, trust us. They are crispy on the outside, moist on the inside, taste just like the real thing AND are cruelty-free.

Homemade Vegan Mozzarella Sticks

Just like the mozzarella sticks you enjoyed as a kid, except 100% vegan. These sticks are perfect for a party or game day snack. They’re soft and melty on the inside, perfectly crunchy on the outside and so dang good paired with marinara sauce.

Easy Vegan Chicken Parmesan

Easy vegan chicken parmesan that’s just like the classic Italian dish you know and love. This recipe is ready in under an hour and is sure to be a hit with vegans and non vegans alike.

Easy Vegan Chicken Noodle Soup

This vegan chicken noodle soup has all of the comforting qualities you want in the classic dish and tastes exactly like we remember growing up. Plus, it is easy to make and will be ready in 40 minutes or less!

Vegan Filipino Chicken Adobo

A veganized version of a Filipino dish that is packed with bold flavors and is spot on to the classic recipe. This vegan filipino chicken adobo is easy to make and will be ready in about 30 minutes. With a marinade of vinegar, black peppercorns, bay leaves, and tamari, it has the perfect balance of sweet and sour, with a kick!

Homemade Vegan Deli Meat

Bring your sandwiches to the next level with these homemade vegan deli meat slices! They are packed with flavor, easy to put together and cheaper than the store bought options available.

Vegan Carne Asada Tacos (Gluten-Free)

Get ready to enjoy some classic carne asada tacos…made without the meat! This vegan version of the classic Mexican recipe is spot on to what I remember it to taste like growing up. It’s full of flavor, easy to make and packed with plant-protein!

Classic Vegan Brownies

Looking for the PERFECT classic vegan brownie recipe? Then this recipe right here is for you! These vegan brownies are sweetened to perfection, a mix of both cake-y AND fudge-y, plus SO easy to make. They require simple ingredients and will be ready in less than an hour– so let’s get cookin’!

Crispy Shiitake Mushroom Bacon (Gluten-Free)

Learn how to make this plant-based bacon alternative with mushrooms. It’s easy to make and is perfect served on or in salads, sandwiches, pasta and more!

Some of our Favorite Products

Getting familiar with brands that have products like dairy-free cheese, meat alternatives, and other replacements for products you know and love are essential when going vegan. Below you will find a list of some of our favorite brands and the products they offer.

• Beyond Meat – Realistic meat alternatives made from plants.
  • Our Favorite: The Beyond Sausage
• Follow Your Heart – Dairy-free cheeses, vegan mayonnaise, yogurts, and egg alternatives.
  • Our Favorite: Mozzarella Shreds
• Lightlife – Meat alternatives, tempeh, deli slices, hot dogs.
  • Our Favorite: Smoky Tempeh Bacon
• Miyoko’s – Artisinal plant-based cheeses, dairy-free butter.
  • Our Favorite: Smoked Mozzarella
• Gardein – Meat alternatives, frozen meals.
  • Our Favorite: Seven Grain Crispy Tenders
• So Delicious – Dairy-free milk alternatives, ice cream, creamers.
  • Our Favorite: Coco Whip

Vegan Fast Food?

Believe it or not, many fast food establishments now offer vegan options, which makes eating on-the-go as a vegan easier than ever. Below is a list of some of the places that offer vegan-friendly options:

• Taco Bell – Now offers a vegetarian menu that can be made vegan when ordering “Fresco Style.”
  • Our Favorite: Black Bean Crunchwrap Fresco Style (Pro Tip: Add Potatoes)
• Carl’s Jr – Offers Beyond Burger Patties that can be added to any burger. Be sure to order without mayo or cheese.
  • Our Favorite: Beyond Famous Star w/ no cheese + no mayo (Pro Tip: Add criss-cut fries and an extra patty to your burger)
• Del Taco – Offers Beyond Meat, which can be added to any taco or burrito. Be sure to order without cheese or sour cream. A full list of vegan options is available on their website here.
  • Our Favorite: Epic Beyond Cali Burrito w/ no sour cream
• Burger King – Serves an Impossible Whopper, which is vegan without mayo. Also, their French Toast Sticks are accidentally vegan.
  • Our Favorite: Double Impossible Whopper w/ no mayo.
• White Castle – Offers both a Dr. Pragers veggie burger patty and an Impossible Slider, which is vegan when ordered without cheese.
  • Our Favorite: Impossible Slider w/ extra pickles
• Dunkin‘ – Serves Beyond Sausage Breakfast Sandwiches that are vegan without eggs or cheese. They also serve hash browns that are vegan-friendly.
  • Our Favorite: Well, we actually haven’t it yet since there are no Dunkin’s in our area. Pro Tip: Order the breakfast sandwich and add hashbrowns to it.

While this isn’t a full list, these are the most notable options available in our opinion. We also have several videos where we eat vegan at various different fast food establishments.

We also feel that it’s important to mention that there is a possibility for cross-contamination when eating at any restaurant that isn’t entirely vegan.

You Can Eat Vegan At Popular Restaurant Chains, Too!

We know that one of the most challenging things about going vegan (at first) is being in awkward social situations. Going out to eat with friends and family who aren’t vegan, can sometimes be uncomfortable, but lucky for you there are many popular restaurant chains across the US that offer vegan options.

• Olive Garden – Yes, the breadsticks are vegan! The minestrone is also vegan by default, and the salad can be made vegan without the dressing and substituting oil and vinegar instead. As far as entrees go, you can build-your-own pasta dish and get any pasta (except the gluten-free variety which has eggs) and add veggies and either the classic marinara or the spicy marinara.
  • Our Favorite: The bottomless breadsticks, of course.
• Red Robin – Many of their burgers can be made vegan by substituting for either their housemade veggie patty or upgrading to an Impossible Patty for an additional $4. They also offer bottomless sides like broccoli and french fries. To find out exactly what’s vegan-friendly, Red Robin offers this handy guide.
  • Our Favorite: The house-made veggie burger w/ bottomless fries.
• Denny’s – While we know Denny’s wouldn’t be the first choice for many people to eat at. It’s a great option for late-night dining. There aren’t many options, but there is a Dr. Preagers veggie burger that can be made vegan, as well as the Fit Fare Veggie Skillet if you order it WITHOUT egg whites. Also, some locations to have the Beyond Burger available, but I think it’s primarily in Southern California.
  • Our Favorite: The Veggie Burger w/ Avocado. (Pro Tip: Make it a double!)

Also, check out our YouTube video where we explore these options!

Other Tips & Tricks For Going Vegan (and staying vegan)

• Don’t feel like you have to go vegan all at once. It’s totally acceptable to start slow and cut things out little by little.
• Find replacements for foods you know and love. Thankfully, there are so many replacements and simple recipes to take advantage of.
• Do your research. There are tons of resources online about going vegan (and staying vegan). We’ve found that a little information goes a long way!

Documentaries Worth Watching

• What The Health – A film that outlines the health benefits of eating a plant-based diet.
• Cowspiracy – This film examines the environmental impacts of a meat-based diet.
• Forks Over Knives – Discusses the benefits of a whole foods plant-based diet.
• Game Changers – A film that focuses on the performance of vegan athletes.
• Earthlings – A graphic documentary that discusses animal cruelty in different industries.
• Dominion – Exposes the dark underbelly of modern animal agriculture through drones, hidden & handheld cameras.

Vegan Resources

• Happy Cow – An online database of vegan options available at restaurants all over the world.
• Nutrition Facts – A science-based public resource created by Dr. Michael Gregor discussing the latest nutritional research.
• Barnivore – A database of vegan-friendly alcoholic beverages.
• VegNews – The latest vegan news delivered in real-time.

The post How To Go Vegan: Easy Recipes, Tips, & Tricks (Veganuary 2020) appeared first on Sweet Simple Vegan.

Animal agriculture is much more than just a health issue for humans–it is also an environmental issue. Below we outlined facts linking animal agriculture to environmental destruction. A vegan lifestyle is the best way to reduce your carbon footprint and make a difference daily–we hope this will inspire you to make more conscious changes to your lifestyle and diet in the future!

Water Use

In order to make a dent in our water use, a lot of people turn to lessening their shower times, water use during brushing their teeth and even removing their lawns and choosing more eco-friendly landscaping instead. Of course, all of these are wonderful and I’m glad that these changes are being made, but something that needs to be considered is water use when it comes to agriculture.

More than 70% of the earth’s fresh water is used in agriculture of plants and animals. Did you know that it takes 100-200 times more water to produce a pound of beef than it does to grow a pound of plant foods? Along with this, the United Nations has reported that the livestock sector is most likely the largest source of water pollution.

Animal agriculture accounts for one-third of all consumptive global freshwater use and over one-half of consumptive U.S. freshwater use.

Most of that water is from the growing of food for them to eat, and plenty is also needed to service and slaughter them. 

Deforestation and Land Use

About 91% of all Amazon deforestation is due to animal agriculture, and over the past 25 years, the amount forest that has been cleared equals the size of India. Livestock is said to cover about 45% of the total land on earth!

On 1.5 acres of land, you can either produce 37,000 lbs of plant-based food or just 375 lbs of meat in contrast. With this, it is clear that plant-based foods are more sustainable and environmentally friendly!

Climate Change

Can we eat our way out of climate change? Yes! There is evidence that shows that changing the way we eat can have a big impact on climate change.

Agriculture and land use is responsible for nearly a quarter of all global greenhouse gas emissions. The biggest culprit is livestock, particularly cattle. Beef generates between 9-27 times the amount of global warming pollution than an equivalent number of calories of beans, nuts, and vegetables.

Different foods have different carbon footprints. For example, let’s take a look at animal and plant protein sources. If you swap steak for fish, you get an eight-fold reduction in emissions, but if you swap that for beans or lentils, your emissions drop to near zero.

The billions of farmed animals in U.S. factory farms produce enormous amounts of methane. In fact, the U.S. Environmental Protection Agency (EPA) has shown that animal agriculture is globally the single largest source of methane emissions. Methane, pound for pound, is more than 25 times as effective as carbon dioxide at trapping heat in our atmosphere.

Did you know that animal agriculture produces about 4 times as much global greenhouse gas emissions than all of transportation combined (road, rail, air, and marine)?

The U.N. believes that a global shift toward plant-based food is vital if we are to combat the worst effects of climate change, stating that raising animals for food is “one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global.”

An Oxford University study, published in the journal Climatic Change, shows that meat-eaters are responsible for almost 2 times as many dietary greenhouse-gas emissions per day as vegetarians and about two and a half times as many as vegans. That means that a vegan diet cuts your carbon footprint by 50%.

Oceans

Feed for animals needs to be produced at a high rate in a small amount of time, so this calls for a higher use of chemicals and fertilizers which are a big contributor to the creation of dead zones.

What are Dead Zones? A dead zone is an area at the bottom of the ocean that is oxygen depleted and cannot maintain any marine life. The biggest cause of dead zones is an overflow of fertilizers, sewage and industrial pollutants being pumped into rivers all over the world. These cause excessive overgrowth of algae which sinks and decomposes in the water. This decomposition consumes all the available oxygen so that marine life can no longer survive there. Dead zones can occur naturally, but human-related causes are considered to have the biggest impact.

Today there are now over 530 dead zones which in total encompass 95,000 square miles. Since no one sees them, they are largely ignored. Thankfully, it has been proven that dead zones are reversible. Between 1991-2001, the dead zone in the Black Sea largely disappeared. This happened unintentionally and was the result of fertilizers being too costly to buy following the collapse of the Soviet Union, along with a decrease in the manufacturing of other industrial products.

The flatulence and feces of these animals are produced in such large amounts that they are creating a modern-day problem. They release air pollutants, and it is the country’s fastest-growing large source of methane, a greenhouse gas. They are put into toxic open-air cesspools which leach into rivers, ponds, wells etc. and eventually our beloved ocean.

Commercial fishing is one of the greatest threats to marine life and many species are on the brink of extinction. When nets sweep the seabed, they can destroy coral and marine plants, and every year an estimated 300,000 cetaceans (whales, dolphins, and porpoises) are killed as “by-catch” after being caught in fishing nets, while turtles, seals, and birds also die from injuries caused by nets and tackle.

Fish and other sea animals are capable of feeling pain and suffering as are all sentient beings. When pulled from the ocean, fish undergo excruciating decompression – the internal pressure causes their swim bladders to rupture, pops their eyes out of their heads, and pushes their stomachs out through their mouths. Many slowly suffocate in fishing vessels, while others are still alive when their throats and bellies are slit open. Crustaceans also feel pain and suffer when they’re taken from their ocean homes and cut, broiled, or boiled alive.

You can help end this suffering and reduce environmental destruction by going vegan. There are o many amazing vegan products, brands and alternatives on the market, so we encourage you to try them out and make a change for the better of our planet!

Check out The Vegan Calculator— a website that estimated how many gallons of water, square feet of forest, pounds of CO2, pounds of grain and animal lives that you save over a certain period of time a vegan diet.

Sources:

• PETA: Oceans | Climate Change
• Take Part
• Vox
• Independent
• Truth Or Drought
• Fortune
• CNN
• One Green Planet

The post The Environmental Impact of Veganism appeared first on Sweet Simple Vegan.

What a lot of people don’t know is that grapefruit is not sour! Well, naturally it is a bit tart, but it is not supposed to be unenjoyable sour. It is only this way because of the rind — which should be removed through segmentation. It seemed daunting to me at first, but it was actually incredibly easy and fast! The segmentation process is actually why I wasn’t consuming grapefruit for a long while, but now I am hooked on these Texas Red’s! I had learned how to do it when I attended Matthew Kenney Culinary, but the chef that had demonstrated it during the class overcomplicated things. What I hope to deliver to you today is an easy and approachable segmentation method that will allow you to enjoy grapefruit more often, especially right now as it is at it’s peak!

My Favorite Grapefruit Variety

I have tried both Texas Red is hands down my favorite variety. I actually have a grapefruit tree in my garden but ironically enough, it is the white variety :/ Texas Reds are slightly sweeter than the white because of  their growing location (soil and temperature) and are what I recommend!

Seasonality & Availability

Texas Red grapefruit are in season Jan-Mar, so NOW is the time to get your hands on some. If you’re in the US they actually have these Texas Reds from Winter Sweetz at Wal Mart through April:)

How To Segment A Grapefruit:

1. Cut off the top and bottom ends of the fruit, just enough to expose the flesh. Not only does this make it easier to peel the grapefruit by providing a base on this flat side that you created, it is also much safer!

2. Continue slicing off the peel and pith, from top to bottom, moving all the way around the grapefruit. Go back and cut off any remaining bits of white pith3. To remove the first segment, cut a small incision from the outside of the fruit into the center, just inside a membrane on either side of a section, then fold the knife over, lifting out the segment as you roll the knife up to allow the section to naturally come off of the fruit. This allows you to remove all of the fruit’s flesh and not leave some attached to the membrane to prevent waste! Repeat this step and remove all of the segments. (see video)

4. Repeat this process turning the grapefruit after every slice until you have removed all the segments from the grapefruit.

5. Discard the leftover grapefruit membrane and peels in your compost or trash bin.

How to Enjoy Your Grapefruit?

Enjoy the fruit as is (which is what I love to do), or utilize it in various recipes, such as salads, smoothies, salsas, broiled with sugar, cinnamon and mint, dipped in chocolate and even for homemade jams!

Make sure you tag me on Instagram @sweetsimplevegan or twitter @sweetsimpleveg and hashtag #sweetsimplevegan if you recreate any of my recipes, I love to see your photos!

Show Winter Sweetz some love! Website | Instagram | Facebook | Twitter

Disclaimer: I was provided with Texas red grapefruits by Winter Sweetz to try and review on my blog, but all of the opinions shared are my own. I would not share anything on my blog unless I loved it

The post How To Segment A Grapefruit + Video appeared first on Sweet Simple Vegan.