The answer is simple. Think non-processed, good for you grains, fruits, nuts, beans, legumes and vegetables. There are a lot of processed vegan foods, and of course they are not quite as nutritious for you. However, everyone knows where to find Oreos and Nutter Butters, so don’t worry some of those old favorites are still edible!
For the most part, the
standard American diet is NOT vegan friendly. However, Mexican, Indian,
Mediterranean, you name it – everyone else in the world seems to have standard
vegan meals that are really fabulous. Make yourself a bean and rice burrito,
and voila it’s Vegan! Hummus, falafel and pita with a Mediterranean salad makes
a full satisfying vegan meal. The question becomes putting together the vegan
meals and learning a new way of buying and preparing foods.
One of the biggest things a
person adjusts to in looking to add vegan meals to their diet is a new way of
shopping for groceries. PETA actually has put together a really nice comprehensive list of common grocery store items that are vegan. Surprising items like JELLO pudding and Pilsbury Croissonts can be found on this list.
However, it can be daunting to carry a gigantic list of vegan items with you - or to remember all of the items that are vegan. SO, the first step: learn to read ingredients really well.
There are so many hidden
ingredients that don’t actually SAY milk, but actually contain dairy. Look for
things like “casein” which is a milk protein. Some mock meats are made with egg
and milk. Quarn products and Morning Star products are common examples. There
are lots of guides to food ingredients. Here is a site I like a lot: http://www.kidswithfoodallergies.org/resourcespre.php?id=1
So, once you get past reading
the labels, here are some of my personal FAVORITE items to help stock your cupboards and
fridge:
Silk uses non-GMO soybeans that are grown in the USA! Silk has soy, coconut and almond milks. My personal favorite choices are below:
Silk Chocolate Almond Milk – Fabulous tasting chocolate milk alternative.
I add this to my coffee on a daily basis.
Silk organic unsweetened soymilk – Closest alternative to regular milk that I
have founds. It is not sweet or vanilla flavored.
Common Dairy Based Product
Alternatives
Best Life Buttery Spread – This is a low cost alternative to the other
Earth Balance - Buttery spread. Is available as an organic option for "butter"
Tofutti – has a soy based sour cream and a soy based cream cheese. I think
these taste exactly like the dairy based products!
Trader Joe’s has their own “Trader Joe’s” brand of Cream Cheese that is really
good.
Cheese
There are tons of
homemade cheese like recipes. Most are nut based (yum!) There is only one mock
cheese that I rely on and buy from the store, that is Daiya, the rest I make myself.
Daiya – This is a great Non-dairy
cheese alternative. Even my non-veg friends love this stuff! It melts and
tastes better than any other vegan cheese available! Find this in Hy-Vee’s
Health Market or New-Pioneer Co-Op. If you are just adjusting your diet, don’t
spend money on a ton of different cheese alternatives go for this one first!
Clif Builder Bars – 20 grams
of protein in each bar! The Chocolate, Chocolate Mint, and Peanut Butter bars
are vegan!
Kind Bars – Yum! These bars
are a great delicious snack
Mock Meats
There are tons
of protein filled mock meats out there. I recommend to not rely to heavily on
these, as most are still highly processed products. However, there are those
days when you have little time or energy and want something fast and easy.
Boca – Boca has vegan veggie
burger patties, mock meat crumbles, mock chicken patties, and more. Check the
ingredients as some Boca products do have cheese or egg.
Gardein – This meat alternative
brand has some great options that taste surprisingly good. Shop at Target for
the best prices. They are $2-$3 cheaper than Hy-Vee on Gardein products (The
Coralville Target does not have as much of the Gardein products as Cedar Rapids
or Des Moines.)
Tofurky – Look for mock deli
meats, a Thanksgiving mock roast, and lots of other fun “mock” meat products
that are protein packed!
Upton’s Naturals – They have flavored seitan (a gluten based protein). I LOVE Upton’s products! I have found Upton's products at Wheatsfield Co-op and New Pioneer Co-op
Yve’s – Another company with
some great mock meat products. Read the labels carefully some of Yve’s products
have egg in them.
Protein Powders
VEGA - I haven't actually tried this product, but have heard good things about it. Plus, there are always online coupons floating around for VEGA discounts!
http://myvega.com/products/vega-one-shake/features-benefits
Amy’s Frozen Meals – They have a few vegan meals, organic ingredients, taste great! The Tamale Verde Black Bean is my favorite!
Locally, Target seems to have the best prices on these meals, usually $1-$2 cheaper than Hy-Vee and other competitors.
Ener-G Egg Replacer
This is the easiest and most used egg replacer in my cupboard. The big box this mix comes in lasts forever! Ener-G is a mixture of starches that froth up when mixed with warm water. It provides a perfect egg substitution when baking.
Where to Buy Vegan Foods
Hy-Vee -- Health Food Section
Target
Trader Joes
New Pioneer Co-op
Wheatsfield Co-op
Whole Foods
Vegan 101
Just in case you haven't seen the first part in this series here is the link!
Vegan 101 - Part 1
Vegan 101
Just in case you haven't seen the first part in this series here is the link!
Vegan 101 - Part 1
