Vegan/vegetarian meals and recipes

I am a nutritionist and do meal plans for fighters in camps (making weight, training, competition etc), as well as nutrition parties that teach people about healthy eating habits..including meal prep and recipes. We also do some meal delivery service. I'll post a few recipes and will answer questions as much as possible with the time I have. (oh and all the recipes/meals are vegetarian/vegan) Here is a recipe I have off the top of my head...it's one of my fave's.

1 cup spinach
1 cup mixed greens
1/2 cup cooked quinoa (cooks like rice, 2 cups water to boil, add 1 cup quinoa, simmer and cover approx 20 min)
1/8 cup feta cheese
1/2 chickpeas
1/2 strawberries

This is 352 calories and 19grams of protein! As well it is loaded with greens and fibre.

Not every meal is salad lol, this one was on my mind because I had it today.

Awesome guy. Thanks for sharing. Keep'em coming.

352 calories = me still hungry...... i need something easy.......canned and frozen vegetables is what i have been doing. but i need variety. easy stuff to make over a stove in bulk quantity and maybe some microwaved shit.

Here's one more

1 cup yam, 1/2 cup black beans, 1/4 salsa, small serving daiya cheese, large tortilla
538 calories 20 protein (tortilla alone is 190 cals...check your tortilla calories and adjust accordingly)

Cube yam and put in boiling water for about 5 min. until easily pierced (like cooking potatoes)
drain and put yam in bowl, add black beans and mash with masher. A coarse mash is fine, I like the yam to be a little chunky still. (and I leave the skins on)

Add salsa, mix together.
Little bit of olive oil in a frying pan, med/hi heat, tortilla in, spread mix on half of tortilla, add daiya cheese, fold over....flip (like cooking a grilled cheese)

See recipe #2... Also a salad that size will still be quite filling. It's deceiving because of the amount of fibre. Not big enough? Double up some of the ingredients...more greens, more quinoa, more beans......etc.

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Originally Posted by Don Blankenship

352 calories = me still hungry...... i need something easy.......canned and frozen vegetables is what i have been doing. but i need variety. easy stuff to make over a stove in bulk quantity and maybe some microwaved shit.

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For the yam make a triple batch of the mix and just cook it in the tortilla as wanted

i love yams and sweet potatoes. ill try this

Also could I get a list of supplements I would want to look into if I were to go either vegan or vegetarian and the reason for each supplement? like if I were to stop doing dairy I would want to look into a calcium supplement right?

I would generally avoid calcium supplements...and dairy for calcium for a few reasons. There has been compelling studies showing links with calcium supps to heart disease. If you are specifically low on calcium that is one thing, but you can get all the calcium you need via leafy greens. Broccoli, spinach, kale etc..as well, there is fortified orange juice. Milk intake is actually linked to increased risk of osteoporosis. (and has poor absorption of the calcium anyways) Milk is acidic and actually leaches calcium from the bones to buffer. British Medical Journal also just did a study backing this up. http://exhalewellness.ning.com/profi...d-bone-lossnot

As for supps I would say FIRST start with your diet. Get that in order and go from there and see if there is any deficiencies you have. Personally I use a RAW multi from vitamin code, a vitamin c 1000mg and a vitamin d 1000iu. All of which are reasonably priced.

One more thing...the common "deficiencies" of iron and b12 are not much to worry about. I occasionally also take a b complex...but not often (for the b12) and you can get nutritional yeast in the bulk section and it's generally b12 fortified. Iron is quite abundant in a vegetarian/vegan diet.

Also with b12 it is hard to become deficient. You would have to go out of your way. The b complex or multi and the occasional use of nutrition yeast would cover that.

Thanks man.

im also a nutritionist (UF graduate). However, i believe the conventional knowledge taught in school is highly biased do to corporate interests in research studies. Ive been reeducating myself, ever since i graduated, with my own peer reviewed research. Accordingly i see vegan and vegetarianism, from a nutritional standpoint, inadequate and dangerous. there are various risks that i wont get into, but i will mention a few:
*vegetarians and vegans (as well as almost all americans) subscribe to the fallacy that saturated fats raise cholesterol, thus causing atherosclerosis, when in fact many saturated fats have protective effects.
*high cholesterol means little with regard to heart disease/atherosclerosis... this includes LDL (unless the individual has a certain type of small ldl sub particle)
*atherosclerosis is in fact highly tied to high poly unsaturated fat intake found in high GRAIN diets/sugar diets (seen with vegetarians and vegans)... polyunsaturated fats are highly unstable (except omega 3`s) and cause free radicals to damage arterial walls-> leads to inflammation -> leads to atherosclerosis
SOOOO...avoiding meat products is pretty senseless as long as they are organic/grassfed/free range AND IN FACT ARE ESSENTIAL TO A HEALTH PROMOTING DIET
HOWEVER, vegetarians and vegans have 2 saving features:
1)high phytosterol intake (antioxidant prevents inflammation and thus atherosclerosis)
2)High fiber in this diet regulates bowel movements and lowers risk of certain cancers

SOO WHATS BEST OF BOTH WORLDS? TAKE THE HIGH VEGES FROM VEGETARIAN DIETS AND COMBINE WITH ORGANIC MEATS = PALEO DIET....i will say though that SOME intake of carbohydrates is necessary and strict adherence to this diet is not ideal in that respect.

SORRY FOR THE LONG LECTURE... but nutrition is my thing... heres a video of a doctor lecturing about these vary topics:

http://www.youtube.com/watch?v=XPPYaVcXo1I

good books for more info: "the great cholesterol con"... "good calories bad calories:"... those should get you started and pissed (if you care)

Thank you guys for starting this thread, I like the Vegetarian/Vegan diet tips and meals because generally they are very healthy. Not getting political but I hope on this thread we can just have as many healthy dishes as possible so we can have a better understanding of good nutrition, and keep personal philosophy out. Since I'm Omnivorous I just throw in a little organic meats here and there. Everyone has the option to tweak dishes to their liking or personal needs, But thank you in advance for all who contribute. Having nutritionists around is freaking awesome.

You get carbohydrates from fruits. Or anything with sugar. Like honey. And the meal tips are great, keep em coming :)

Great thread :)

I highly recommend Tim Ferriss' book "The Four Hour Body" for great info on the "slow carb" diet (basically paleo with beans added) and tons of other good info on diet, workout, muscle gain etc. It would be very useful for the jits crowd for sure.

Does anyone have good information on breads/ carbs in general? It's one of those topics that everyone seems to disagree on.

jar o salsa, package of ground round (like hamburg), and rice. Delicious, can make a bunch. Make rice, add in salsa and ground round ad the rice heats this up. You can then add things from there. Im not vegan anymore, but that was a good'n

I love these too much to ever go vegetarianhttp://3.bp.blogspot.com/_zs7GP4cddP.../pink-taco.bmp but there are some great vegetarian dishes out there.

Here's one of my favorite recipes for a vegetarian dish. Always a huge hit when I make it.

http://www.foodnetwork.com/recipes/e...ipe/index.html

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Originally Posted by Matthew Stuart

Does anyone have good information on breads/ carbs in general? It's one of those topics that everyone seems to disagree on.

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You absolutely 100% need carbs. Where most people mess up is the QUALITY and ratio of carbs to QUALITY proteins and QUALITY fats.

Good carbs: Sweet potatoes, brown rice, whole grain breads, bananas, Joseph's Bakery low carb pita bread rules

Bad carbs: white rice, white breads, I stay away from most carbs that have "enriched" flour, *most, but not all.*

Ingredients
•4 medium sweet potatoes, peeled, cut in cubes;
•4 slices bacon;
•1 medium onion, finely chopped;
•2 cloves garlic, minced;
•1 1/2 tbsp homemade or Dijon mustard;
•2 tbsp lemon juice;
•4 loosely packed cups baby spinach;
•2 tbsp lard or other cooking fat;
•Sea salt and freshly ground black pepper to taste;

Preparation
1.Place the sweet potato cubes in a pot of cold water, bring to a boil and reduce to a simmer. Simmer for about 10 minutes, until tender.
2.In the mean time, cook the bacon slices over a medium heat in a large pan until crisp, about.4 minutes per side. Set aside
3.Add the onion and garlic to the pan as well as the additional cooking fat and cook until the onions are soft, about 5 minutes. Season liberally with black pepper.
4.Turn off the heat and stir in the lemon juice and mustard.
5.Drain the cooked sweet potato cubes and place in a bowl.
6.Add the baby spinach with the sweet potatoes and combine well and pour the cooked onions with all the drippings on top.
7.Crumble the cooked bacon over, combine and serve.


MMMMMMMM PALEO DIET!!!

Just wondering....
But why are people vegetarians/vegans?
Does it make you better then anybody?
Does it make you feel better? (doubt it)

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Originally Posted by Corky

Just wondering....
But why are people vegetarians/vegans?
Does it make you better then anybody?
Does it make you feel better? (doubt it)

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Please disregard this question ^^ and please continue giving us more info about good food ideas and meals, Thank you guys.

Idk if anybody has said this yet
But try the gracie academy channel
Rener always has tips on vegetable/fruit meals

I'm aware of the grains issue around atherosclerosis...High amount of omega 3 intake would fix that. A balance of 3:6 is more important. Also the body makes cholesterol. Similar to supplements if you were to actually have LOW cholesterol then that would be one thing. I would find it a hard challenge to actually find someone with said affliction. Also it has been recently shown that the current wisdom on good vs bad with cholesterol is wrong. That high bad is still bad despite a high level of good.

I made this last night, and it was pretty damn good. You can simply adjust the quantities to fit the size meal you need to make

1 onion chopped into large pieces
1 green bell pepper chopped into large pieces
1 red bell pepper chopped into large pieces
2 avocados
1 can refried black beans (make sure you get vegetarian if you want to avoid lard. Not every brand uses it, but check the label)
1 can Rotel chilies with lime and cilantro
Tortillas corn or flour
Salt
Chile Powder
Hot sauce (whatever you like)
Appx. Tablespoon of vegetable oil
Salsa

Remove the peel from the avocados and placed them in a bowl, and add some of the Rotel chiles. I used about half the can, but you could use as much or as little as you like and basically just smash them up together into a guacamole dip. I added a couple splashes of hot sauce and a pinch of salt. I used Tabasco in case you were wondering.

Once that's complete set it to the side. Take your peppers and onions and throw them into a frying pan with the vegetable oil, a bit of salt and a bit of chile powder. Fry those until they are tender, or cook to your liking. While you are doing this would be a good time to get your refried beans heated in a sauce pan, or microwave or whatever. They don't take long to heat, so no big deal.

Heat your tortillas, and then combine the pepper and onion mixture with the refried beans on your tortillas, and then garnish with salsa and the guacamole mixture.

That's it. They were pretty fast to make. Under 30 minutes, and they were delicious. I'll definitely make them again.

mike tubbs...highly disagree with your take on cholesterol (except the omega 3 ratio part). read or watch some of dr kendricks books/videos.. youll see where me and many are coming from.

http://www.medicinenet.com/vegetaria...diet/page3.htm

I think this article pretty much addresses all the potential problems a person could encounter when adopting a vegan or vegetarian diet, and solutions to overcome them. It is 100% possible to eat a healthy diet that does not contain animal products if you have the dedication to do so. I'm absolutely certain that there are tons of vegans and vegetarians that are just as unhealthy as someone who is eating a poor diet containing meat, but that doesn't mean it's not possible to go vegan/vegetarian in a healthy manner. It just takes knowledge, planning, and dedication.

I still haven't made the switch completely, but the vast majority of my diet is either vegetarian or vegan. I've been slowly transitioning while researching the subject, and I'm reaching a point where I think I can probably make the switch and still have a healthy diet. There are still a few things I'm struggling with giving up such as sushi, but I'm hoping I can find the will power to do so.

Awesome. I was thinking of starting a thread. You beat me to it. Good stuff.

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Originally Posted by snoogens44

mike tubbs...highly disagree with your take on cholesterol (except the omega 3 ratio part). read or watch some of dr kendricks books/videos.. youll see where me and many are coming from.

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Highly disagree on which part? Your body makes cholesterol. We may disagree as to whether more is needed and thats one thing, but the latest research as of this year shows what I said.
Though I will agree with his points on statin drugs. Better results can be achieved through diet...even in those that have heart disease.

Anyway, I've been crazy busy all day but will have some more recipes tomorrow. Including a kickass raw chocolate raspberry dessert...Super easy, raw and vegan and will impress chicks lol

http://dygz78ls5cy51.cloudfront.net/...8bf4b0ef40ae21

You need a pastry ring for this
1/2 cup ground almonds
2 tbsp raw cacao
1 tbsp raw coconut butter
1 tbsp raw agave
Combine above into two of the molds

in a bowl to make the ganache
1/2 cup raw cacao
1/2 cup raw agave
1/4 cup coconut butter (softened in the microwave)
whisk together

in the mold put a layer of the crust
some ganache
some raspberries
ganache
raspberries

let it 'set' in the fridge

Super tasty, raw vegan dessert, great benefits from the raw cacao and coconut...high in sugar from the agave..one ring will do two servings

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Originally Posted by miketubbs

Anyway, I've been crazy busy all day but will have some more recipes tomorrow. Including a kickass raw chocolate raspberry dessert...Super easy, raw and vegan and will impress chicks lol

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Looking forward to this^^

Bryan, I actually posted it already it's at the end of page 3, there's a pic of it too

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Originally Posted by miketubbs

Bryan, I actually posted it already it's at the end of page 3, there's a pic of it too

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Oh I saw that, I was talking about the other recipes too, But thanks brotha.

I hate to be the guy who asks questions on this stuff without having much input (a practice known as 'Brenting'), and there seems to be HUGE amounts of contradictory info out there, but I'd like to hear someone's input on soy milk. Since beginning a vegan diet, changing to soy milk has been the biggest change for me.

There's a lot of articles saying that it's bad for muscle growth and some guy even wrote a book calling it the "poison protein". Is anybody able to point me to some good info on this?

Quote:

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Originally Posted by Matthew Stuart

I hate to be the guy who asks questions on this stuff without having much input (a practice known as 'Brenting'), and there seems to be HUGE amounts of contradictory info out there, but I'd like to hear someone's input on soy milk. Since beginning a vegan diet, changing to soy milk has been the biggest change for me.

There's a lot of articles saying that it's bad for muscle growth and some guy even wrote a book calling it the "poison protein". Is anybody able to point me to some good info on this?

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Lol @ 'Brenting', I love almond milk, and I also heard bad things about soy, but only for men in particular. I don't have any idea about the truth but I try and stay away from it but I do love me some edamame

Quote:

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Originally Posted by Matthew Stuart

I hate to be the guy who asks questions on this stuff without having much input (a practice known as 'Brenting'), and there seems to be HUGE amounts of contradictory info out there, but I'd like to hear someone's input on soy milk. Since beginning a vegan diet, changing to soy milk has been the biggest change for me.

There's a lot of articles saying that it's bad for muscle growth and some guy even wrote a book calling it the "poison protein". Is anybody able to point me to some good info on this?

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After you asked about this I started doing some research of my own, and was rather alarmed by what I found. I consume a fair amount of soy products including soy protein, soy milk, and tofu. I've been working towards going vegan and everything I had read up to this point suggested soy products as a great alternative to many animal products. I'm starting to reconsider many soy products I've been consuming although I'm not completely convinced at this point. Here are some of the things I have found so far.

http://www.menshealth.com/nutrition/...gative-effects

http://www.utne.com/2007-07-01/Scien...de-of-Soy.aspx

http://articles.mercola.com/sites/ar...ur-health.aspx

This one refutes (or attempts to) a lot of the claims made in the previous articles.
http://www.veganhealth.org/articles/soymessina

This is another one answering a lot of the criticisms
http://www.lef.org/magazine/mag2010/...oy-Safe_02.htm

You'll have to draw your own conclusions, and probably do some research of your own. I'm not so sure I'm buying the critics of soy just yet. I've read a lot more things trumpeting it's benefits, and just now became aware of it's detractors. I've been consuming soy milk, and soy protein for at least a year if not longer, and I've had no negative side effects that I know of.

In regards to soy most people, vegetarian or not consume waaaaay to much soy. It's in almost ALL refined/processed foods. Either straight up as soy or as soy lecithin etc...SOME soy is not a big deal, but we have to much in our diet. As for worrying about the estrogen effect, if it bothers you that much you should also stop drinking beer.

tl:dr Soy in small amounts good, processed/junk food = lots of soy already. I prefer almond milk.

Seriously, not one comment about the pink taco? I'm actually surprised.