Vegan Diet

A Vegan Diet is very nutritious, and a real alternative to a meat and dairy eating regime.

Most of us older people were brought up on a “meat and two veg” diet which over the years has been adapted to pies, burgers and other processed meals, alongside with chips and a reduced vegetable content. This is a main factor in having so many overweight people tottering around the planet (or at least, parts of the planet),

A Vegan Diet is plant based. Vegetables form a large part of the diet, supplemented with beans, pulses and grains. Cows milk is replaced with Soya, Almond, Rice or Hemp milk, Avocados are a healthy alternative to cheese, and mushroom and tofu based dishes offer alternatives to meat.

Make the transition gradually, reducing meat and dairy portions bit by bit, substituting vegetable options whenever possible. If you want to lose some weight, ditch those big meals and instead eat small and often when hunger pangs strike. Have meals and snacks made in advance, readily available for when you need them.

Salads with beans and legumes are easy to prepare and can be very filling with the right ingredients. Falafel, Lentils and Chickpeas added to tomatoes, cucumber and lettuce have pleasing flavours and are full of goodness. Keep some Nuts handy – Walnuts, Cashews, Pecans, Pistachios and Almonds, to have instead of those chocolate bars, cakes or biscuits. Bread should be wholemeal and fresh.

For Fruit, eat the whole fruit and not just the juice. Cut down (or out) on fruit juices that are full of sugars and contain no fibre. Blend the fruit into smoothies for a nutritious pick-me-up. Follow the seasonal trends and buy your cherries, blueberries, strawberries, apples and pears in season, and locally produced wherever possible.

Bananas are a great snack at any time, and you can eat as many as you like (if you feel like swinging from trees – reduce intake).

There are those people who will scoff at your Vegan Diet. They will joke about Nut Cutlets and Lettuce Sandwiches. Let them continue to eat their cheeseburgers and fries in blissful ignorance. YOU KNOW BETTER.

Here’s a great little meal that is easy to prepare, doesn’t cost much, and is filling and satisfying, and will feed between 4 and 6 people (depending on appetite):-

SPINACH LASAGNE

Cook half a pound of Lasagne Noodles, according to the directions on the packet.

Wash and dry 2 packets of 10 oz Frozen Spinach

Blend 1 lb Hard and 1 lb Soft Tofu, 4 teaspoons of sugar, and a quarter cup of Soya Milk in a mixer, adding half a teaspoon of garlic powder, one teaspoon of lemon juice and 2 teaspoons of salt.

Preheat oven to 350 degrees fahrenheit.

Put a cupful of Tomato Sauce in the bottom of a 12 x 9 inch baking dish and add a layer of noodles and a layer of the blended Spinach mix. Add another cupful of Tomato Sauce, another layer of noodles, and another layer of the Spinach mix. Top with a final layer of noodles and another cupful of Tomato Sauce.

Bake for 25 to 30 minutes.

Mop plates up with Wholemeal Bread and Sunflower Spread.

vegan-diet-spinach

Champion !

And no animals were killed in the production of this meal.

Look out for more VEGAN DIETS details on this page soon. If you would like to share a Meal Recipe with our readers, please send details to me at chris@projectveganforlife.com

 

7 Comments

  1. I have always wanted try a vegan diet, at least for a month, but never seem to be able to be consistent with it. I’d crave for meat after one week! Any idea how to overcome this? The recipe looks delicious! I love spinach and tomatoes. I am gonna try my hand at it this weekend. Thanks for sharing!

    • Hey Lily, Try putting the tofu from the Spinach Lasagne in with other ingredients, like tvp. It has no taste, but takes on the taste of whatever it’s with. If you close your eyes you can imagine tofu and tvp being chicken !

  2. Thanks for the nice comment. I think key is to keep a ready supply of food available so you can always snack. Nuts veg and beans can be filling. Little and often, and all that. Thanks, Chris

  3. i use to be suffering of gaught (read meat) related disease. where i use to be having swollen and paining feet and my doctor once told me that i at-least need to eat more veg but i sometime don’t find it interesting . please advice me on how to make veg my favorite and get interest on them

    thanks
    Jose

    • Hey Jose, I know how you feel. It’s tough to stop the love for meat. I was a pie and sausage roll man. You can try the tvp (meat substitute) and tofu route for a start. Particularly in casseroles and stews, you can disguise the lack of meat. Stay with the plan. Once you see the advantages of a plant-based diet it will become a lot easier. Best wishes, Chris

  4. Great recipe! I love spinach and lasagne too! I will contact you as soon as possible to send you a recipe for cannelloni that we eat when we fast here in Greece!
    Best wishes,
    Rebecca!

    • Hi, Rebecca. I have received your Cannelloni recipe, thank you. I will put it on a post in the near future and share it with the world. Regards, Chris

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