Some of the highlights discussed are the nutrition benefits from eating a diet of fresh fruits and vegetables, whole grains, nuts, beans, and soy products. In particular they dispel the myths that vegans lack protein. As it is, most Americans (and I’d say the rest of the Western world) in fact have too much protein in their diet. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet.

They go on to discuss how you could potentially avoid a number of diseases by switching to a healthy, balanced vegan way of eating. In addition to good nutrition and disease prevention, eating vegan also provides many physical benefits such as longer life, better skin and hair, reduced allergies and weight loss.  Now I can’t vouch for the last one, since becoming vegan I’ve stayed around the same weight, but regularly bake vegan treats and love to cook too much for my tummy’s good! However I have had far less trouble with my asthma, dust allergies, and sinus troubles. I used to be constantly stuffed up and blowing my nose, now it’s only in the mornings that I have sinus trouble. Even around hay and horses, my eyes aren’t as itchy as they were before, and I recover a lot more quickly.

In addition to the health benefits a vegan lifestyle and diet also is hailed as helping the environment to avoiding serious bacterial infections. Finally they end with a list of resources to show how a vegan diet isn’t all about being healthy, but can also be tasty and fun. I defiantly recommend taking a read of the list.

[via Vegan Talk]

To sum, I need get back on the vitamin tablets, in particular iron, B12 and calcium. I also need to be more conscientious about my protein intake. Meat is a whole protein and is absorbed into the body very quickly, whereas in nuts seeds and pulses it is released more slowly so it is necessary to incorporate some carbohydrates into each meal.

So I came up with this, the reasoning behind some of the ingredients are listed after them

• 1 onion.
  • I pretty much put and onion in every dinner. They do contain antioxidants, which lower the risk of heart and neurological disease.
• 1 pepper (Whichever you prefer).
  • I can’t eat too much peppers, the seem to irritate my stomach, but they are a good source of vitamin C
• 2 garlic cloves.
  • I love love love garlic, but I don’t use it enough. It’s good for cholestoral and high-blood pressure
• 1 can chickpeas (or about a cup if you are soaking them)
  • Taste great, good source of protein and carbohydrates
• 2 cups of cooked red lentils
  • Protein and good dietary fiber
• 1 can tomatoes
  • vitamin A & C and a whole bunch of other good things, tasty too ^_^
• 1 tablespoon chilli powder
• 1/2 tablespoon fennel seeds
  • Good for digestion
• 1 tablespoon cumin
• 1 tablespoon tumeric
• 1 tablespoon
• 2 tablespoons of molasses
  • This portion contains 400mg of calcium, which is more than a cup of collard greens
• 1 tablespoon smooth peanut butter
  • Protein, reduces cholesterol, reduces the chances of heart disease and even cancer
• 1 tablespoon vegetable oil
• Rice or pasta to serve

Directions:

• Pour the oil into a pot and let it heat
• While it is heating, chop up your vegtables and crush the garlic
• Add all three to the hot pot, and cook until the onion is translucent
• Stir in the mustard and all of the spices
• Add the lentils, chick-peas, tomatoes, molasses and peanut-butter
• Mix well, and leave to simmer on a low heat for about 20 minutes stirring occasionally
• Serve with some rice or pasta

This makes two massive servings, so there will be plenty left over for lunch. It was inspired by a recipe called Sloppy Lennys sandwich spread that I found in one of my favourite vegan cookbooks: Vegan Vittles. Oh, and even though I’d recommend this with brown rice, the picture above is with mashed potatoes, some soya milk and nutritional yeast flakes. Nick wanted some comfort food the night I was cooking so I did mash instead, and it tasted fab too. A big pile of spuds doesn’t fair as well on the healthy scale although ^_^