20
Jul, 2023
Vegetarian diet: How to get the best nutrition

Vegetarian diet: How to get the best nutrition

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet in this website https://bombaysandwichco.com/.

Vegetarian diets continue to increase in popularity. Reasons for following a vegetarian diet vary but include health benefits. Following a vegetarian diet may reduce the risk of heart disease, diabetes and some cancers.

But some vegetarian diets may rely too heavily on processed foods with too many calories, and too much sugar, fat and salt. These diets may not include enough fruits, vegetables, whole grains and nutrient-rich foods.

With planning, a vegetarian diet can meet the needs of people of all ages, as well as people who are pregnant or breastfeeding.
Vegetarian diet: How to get the best nutrition

The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

Vegetarian diets vary in what foods they include and exclude:

  • Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
  • Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
  • Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.
  • Vegan diets exclude meat, poultry, fish, eggs and dairy products, as well as foods that contain these products.
Some people follow a diet that is mostly plant-based, but they still eat meat, dairy, eggs, poultry and fish on occasion or in small quantities. This is sometimes called a flexitarian diet.

Planning a healthy vegetarian diet

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods.

At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains. A registered dietitian can help you create a vegetarian plan that’s right for you.

Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.

To be sure that your diet provides what your body needs, pay special attention to the following nutrients:

Calcium and vitamin D

Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale and broccoli. Other options include calcium-enriched and fortified products. Calcium is added to some juices, cereals, soy milk, soy yogurt and tofu.

Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don’t eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements. Plant-derived vitamin D supplements are available.

Vitamin B-12

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn’t have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

Protein

Protein helps keep skin, bones, muscles and organs healthy. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. Eating a variety of plant-based foods throughout the day also can provide enough protein. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.

Omega-3 fatty acids

Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development. Research on other health effects of EPA and DHA varies. Vegetarians who do not eat fish or include sources of omega-3 fatty acids in their diet may consider adding fortified products to their diet.

Iron and zinc

Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn’t absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you’re eating iron-containing foods. Vitamin C-rich foods include peppers, strawberries, citrus fruits, tomatoes, cabbage and broccoli.

Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells. Research on zinc in the diet has found that it supports the immune system and vision, specifically.

Iodine

Thyroid hormones are made partly of iodine. Thyroid hormones help control the body’s metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body’s need for thyroid hormones. When that happens to the thyroid it’s called goiter. Seaweed is vegetarian option for dietary iodine.

Getting started

One way to start on a vegetarian diet is to slowly reduce the meat in your diet. At the same time, increase the amount of fruits and vegetables in your diet. Here are a few tips to help you get started:

  • Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry. Find ways to include greens in your daily meals. Good options include spinach, kale, Swiss chard and collards.
  • Substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes need only simple changes to become vegetarian.
  • Branch out. Check the internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. Adding variety to your vegetarian diet can help you meet all your nutritional needs.
19
Jul, 2023
Here are 17 Snacks You Never Knew Were Vegan

Here are 17 Snacks You Never Knew Were Vegan

What do a lot of your favorite snacks have in common? Quite a few of them are vegan! They weren’t created specifically for vegans, but happen to be dairy-, egg-, and animal-free anyway, so everybody can enjoy. Stock up your pantry with a couple of these familiar and delicious treats in this https://bombaysandwichco.com/‘s article below.

Airheads

This extremely chewy snack with incredibly tongue-staining capabilities is made from approximately five different forms of sugar. That’s good news for vegans, since sugar contains no animal products. It’s also good news for dentists.

Bac’n Pieces

That these intensely red granules—which add a bacon-y smokiness to anything they’re sprinkled on, and which sadly aren’t Bac-Os (RIP)—don’t contain animal by-products is a marvel of food science. For best results, apply directly to tongue.

Doritos Spicy Sweet Chili

While the more ubiquitous Doritos flavors Cool Ranch and Nacho Cheese contain whey, this zestier, dairy-free variety is suitable for consumption by the plant-based set—and anyone else who savors spicy sweetness. You know who you are.

Here are 17 Snacks You Never Knew Were Vegan

Famous Amos peanut butter sandwich cookies

Amos’ chocolate chip cookies are more famous, but these peanut butter-filled treats are just as delectable. Plus, each cookie sandwich is technically made from two cookies with a thick swipe of peanut butter in the middle—a win whether you are vegan or not.

Fritos

The only ingredients found in the original Fritos are corn, corn oil, and salt, which is a refreshingly small number of ingredients for such a popular salty snack. Notably, not one of those ingredients is derived from a living creature. Watch out for other Fritos flavors, though, especially anything that contains the phrase “natural flavorings” in the ingredients list. No one knows what “natural flavorings” means and there is no guarantee it is animal product-free.

Justin’s dark chocolate peanut butter cups

These rivals to Reese’s Peanut Butter Cups are the darlings of health-food fanatics from Portland, Maine, to Portland, Oregon, despite a trust hiccup a little while back when the company suddenly added a note to its packaging that read “contains milk.” Now that the reason for that has been cleared up, everyone’s free to go back to shoving these delicacies into their faces.

Lay’s Classic potato chips

Vegans can rejoice knowing that they, too, can continue to get super-salty potato grease mush stuck in all their molars. Just be sure to stick to the classic, salted version.

Lindt chocolate bars

Being vegan doesn’t mean giving up chocolate. No one should ever be asked to do that. The 70% cacao bar from Lindt is there to take care of any chocolate cravings without involving any animal products. Things start to get dicier once you go down to 60% cacao, so definitely stick to the darker stuff.

Maple bacon Kettle Chips

How are they vegan if they have bacon in the name, you ask? Simple: smoke flavor, salt, and paprika, mostly. This flavor does contain the aforementioned and suspicious “natural flavors,” but if the editors of PETA are willing to eat them, you should be too.

Sara Lee/Marie Callender’s frozen pies

Make sure to double check the ingredients list, but a number of flavors—including the beloved apple—are great for folks who don’t like to eat animal in any shape or form, but love warm fruit in a flaky crust.

Nutter Butter cookies

They’re gritty, sweet, and salty, and they don’t really taste like peanut butter, but hey, they’re safe for vegans, and they’re shaped like peanuts, so you can’t go wrong.

Oreos

Although the widely accepted method of eating these delights involves a twist and a milk dunk (they’re promoted as “Milk’s Favorite Cookie” for a reason), the sweet creme-stuffed cookie contain zero dairy products.

Ritz Crackers

Don’t let the rich buttery taste fool you—these are completely butter-free. They’re great with budget meats and cheeses or vegan-friendly toppings like peanut butter and Bac’n Pieces.

Sour Patch Kids

Sure, you can’t have M&Ms or Skittles or trays of nachos with disconcertingly neon yellow cheese dip when you go to the movies as a vegan. But you can have Sour Patch Kids. They’re free of gelatin, but still coated in enough sour crystals to make your tongue slightly raw.

Swedish Fish

There are plenty of (gummy) fish in the sea for hungry vegans looking for snacks without gelatin, namely Swedish Fish, the underrated candy of champions.

Thin Mints

A sleeve at a time, straight out of the freezer, or with your mom—no matter how you chow down on this seasonal favorite you can rest easy knowing no animals were harmed in the making of these minty chocolatey delights. Also, take note: Some versions of Lemonades and Peanut Butter Patties are vegan, so long as they come from ABC Bakers and are marked as such.

Unfrosted Pop-Tarts

Pop-Tarts can be a vegan’s best friend if they are the unfrosted strawberry, blueberry, and brown sugar-cinnamon varieties. When there’s no icing, you appreciate the pastry for what it is: an utterly delicious flaky-ish, fake-tasting breakfast treat that’s totally vegan-friendly. It’s almost more surprising that the icing does actually contain real milk products.

19
Jul, 2023
Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Influencer Tabitha Brown has built a millions-strong following with her quick wit, kind words, deep insights, and easy-to-love vegan recipes. And Brown’s fanbase is always looking to support her at every turn. Case in point? When Brown launched McCormick Sunshine seasoning in 2021, the spice blend sold out so quickly—in less than 39 minutes to be exact—that a veritable black market formed on Ebay.

This was also the case when Brown announced her limited-edition collections with Target last year. With each new drop fans, stormed the aisles to pick up her colorful clothing items, housewares emblazoned with inspiring catchphrases, items for companion animals featuring the family’s pup Blacky Brown, and more.

But it was the vegan food line, the third of the four Target collaborations which dropped in January, that stirred the most excitement. Fans could not get enough of Brown’s vegan foods which spanned seasoned meatless burgers, prepared meals, and flavor-packed popcorn.

Seven months later, Target’s shelves are no longer stocked with these customer favorites—but that might soon change.  Keep reading to know further information about her in this https://bombaysandwichco.com/‘s article.

Tabitha Brown’s vegan food line makes a comeback

Over the weekend, Brown attended the Essence Festival in New Orleans, LA. Alongside friend and comedian Kevin Fredricks, Brown took the Food and Wine stage to make an important announcement.

“I am so grateful for y’all. Thank y’all for supporting me and going to Target … and buying all the things,” Brown said in front of an excited crowd. “Y’all sold that food out so fast. But next year, it’s going to be in there all year long.”

“And not only that, it’s everything that was there plus some new things will be coming,” Brown announced.

What can fans expect to hit Target in 2024? The initial line included vegan sausages in Mushroom, Jalapeño & Cilantro, and Mango & Basil flavors; vegan burger patties in Mushroom, Garlic, and Barbecue varieties; and four types of ravioli: Sweet Pea & Basil; Pizza, Sweet Potato & Cauliflower; and Polenta & Wild Mushroom.

Brown’s collection included easy vegan meals such as chickpea chili, butternut squash bisque, and three refrigerated meals: Potato Salad, Garlic Pasta Salad, and Creamy Lemon Dill Pasta Salad.

The collection was rounded out with cilantro aioli, garlic spread, and cream cheese (in garlic, caramelized onion, and strawberry varieties); and a selection of snacks, wellness-focused teas, and pickled items (a favorite of Brown’s).

In its entirety, the collection included 34 items, all priced at $8 or less each.

Does Brown’s recent announcement really mean that the popcorn is coming back? During the Essence Festival, she teased that she wasn’t totally sure but, in the meantime, had an “Oprah moment” by giving away a bag of the beloved Target popcorn to each audience member.

She ended the announcement with her most famous catchphrase. “Until next time, go about your business. Have the most amazing day. But if you can’t have a good one, don’t you go messing up nobody else’s.”

Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Tabitha Brown’s rise to the top

Brown first went vegan in 2018 as a way to help alleviate debilitating health issues. While working as an Uber driver, Brown took a break to share a video of her eating a vegan TTLA sandwich in her car which quickly went viral.

Soon after, Brown began building a social media following with engaging vegan cooking videos, product review shows alongside her daughter Choyce, and romantic discussions with her husband Chance—all made irresistible by her charm, humor, and wisdom.

Since then, Brown has continued to elevate her career to new heights, with cookbooks, haircare lines, brand partnerships, and more. Her collaborations with Target, Brown shared last year, gave her a platform to express herself in an authentic way—which the Eden, NC native always encourages her fans to do.

“As a small-town girl, I grew up with big dreams and now, those dreams have become a reality,” Brown said in a statement when she initially announced her collaboration with Target last year.

“Target made me feel seen and created a safe space where I could be my authentic self,” Brown said. “To me, joy comes from freedom, and I was free to be myself during this entire design process, which is reflected in the assortment.”

“I hope my collections bring Target guests joy, love, and optimism to their everyday lives,” Brown added.

Last month, Brown added another accomplishment to her collection when she received an honorary doctorate from the Savannah College of Art and Design. This was momentous for Brown, who dropped out of fashion school in 1997 to pursue acting.

In 2023, not only does Brown have her name on everything from food to fashion, the mother of two is also a successful actress, having appeared on popular series The Chi, Food Network’s first vegan show It’s CompliPlated, and her own children’s YouTube channel Tab Time—which released its second season earlier this year.

17
Jul, 2023
60 Best Vegetarian Meals

60 Best Vegetarian Meals

Whether you’re a lifelong vegetarian and want to mix up your usual rotation of vegetarian dinner recipes, or are an omnivore wondering “what can I make for dinner if I have no meat?”, we’re betting that you’ll find what you’re looking for here! We’ve rounded up 60—count ‘em! 60!—of the very best vegetarian meals. From a 15-minute mac and cheese to a super-healthy, vegan hummus bowl and just about everything in between, we just know that you’ll find more than a few meatless recipes in this website https://bombaysandwichco.com/ to love.

60 Best Vegetarian Meals

Healthy Vegetarian Meals

  • Walnut-Lentil Bolognese. Boldly flavored, super hearty and incredibly easy, this vegan walnut and lentil bolognese recipe takes your plant-based eating goals to new heights.
  • Vegetable Soup. Just pair this vegetarian vegetable soup with some good bread or toast and you’re good to go.
  • Vegan Roasted Sweet Potato Salad. Roasted sweet potatoes, avocado, black beans and raw kale are tossed in a creamy, lime dressing in this brightly flavorful, vegan sweet potato salad recipe.
  • Shaved Brussels Sprout Salad with Creamy Maple Dressing. Loaded with nuts, as well as dried and fresh fruit, this hearty vegetarian salad makes a great light, healthy lunch.
  • Vegetarian Burrito Bowl with Avocado Crema. Roasted veggies, savory beans and a lime-garlic avocado crema top a bed of cilantro-lime rice in this hearty, healthy vegetarian burrito bowl recipe.
  • Green Curry Buddha Bowl. Finished with a creamy green curry sauce, this veggie-loaded vegan bowl is the healthiest thing you’ll ever love.
  • Creamy Goat Cheese Polenta With Ratatouille. Ratatouille—a classic combination of late summer vegetables, cooked to tender perfection—is an ideal partner for creamy goat cheese polenta. Together, they’re the vegetarian dinner of your dreams!
  • Curried Cauliflower Quinoa Salad. This loaded salad is hearty and filling, and topped with an irresistible yogurt-tahini dressing.
  • Curried Pumpkin Soup. Velvety smooth and brilliantly hued, this creamy vegan pumpkin curry soup recipe is deeply beloved in our homes.
  • Spring Salad With Barley and Lemon Chive Vinaigrette. Dressed with a chive vinaigrette, crunchy sunflower seeds and tart cranberries, this recipe is an edible celebration of the cusp of spring.
  • Roasted Cauliflower and Hummus Bowl. Za’atar roasted cauliflower, roasted chickpeas and creamy hummus make this low-carb vegan bowl recipe delicious, filling and loaded with protein.
  • Butternut Squash Soup. Creamy butternut squash soup made with sweet apples, garlic, and thyme is the perfect cozy, light dinner.

Super Quick Vegetarian Meals

  • Instant Pot Mac & Cheese. Mac & cheese is pure vegetarian comfort food, and this one is ready in just 15 minutes.
  • Sesame-Garlic Ramen Noodles. Use a pack of instant ramen noodles to whip up sesame garlic ramen noodles that taste restaurant-worthy but come together in about ten minutes.
  • Perfect Grilled Cheese. It always comes back to grilled cheese. Lunch, dinner, snack-time—this one is a no-fail crowd-pleaser.

High-Protein Vegetarian Meals

  • Tofu Lettuce Wraps. Soy sauce, lime juice and a little chili paste make a simple, delectable sauce for these easy low-carb vegetarian tofu lettuce wraps.
  • Braised Chickpeas with Chard. Smoked paprika and jarred marinara sauce punch up a simple vegan dinner of tomato-y braised chickpeas with chard. Healthy, fast and high in protein, it ticks every box.
  • Tofu Stir-Fry with Peanut Sauce. Cooked quickly at high heat and drizzled with lots of homemade peanut sauce, this stir-fry is a wildly flavorful celebration of how delicious a plant-based dinner can be.
  • Vegetarian Meatballs. Savory and sooo satisfying, these delicious, lentil-based vegetarian meatballs are a fast favorite. Plus, they freeze well!
  • Kung Pao Tofu. With crunchy cashews and lots of veggies doused in a healthy dose of spicy Kung Pao sauce, this quick vegetarian recipe really hits the spot.
  • Lentil Soup with Quinoa and Mushrooms. French green lentils—the “caviar” of lentils—lend a toothsome bite to this protein-rich, vegan lentil soup with quinoa and mushrooms.
  • Falafel. Ever notice that the best vegan recipes are the ones that are accidentally vegan? As in, no ingredients posing as a faux version of something meaty or cheesy? Falafel is just exactly that kind of meal.
  • Vegetarian Chili. Whether you’re just dipping a toe into the world of plant-based eating, are a long-time vegan, this sweet potato-studded, smoky chili recipe is guaranteed to more than satisfy.

Low-Carb Vegetarian Recipes

  • Cauliflower Curry. Easy, rich, creamy and warmly-spiced this 30-minute vegetarian cauliflower-loaded coconut curry redefines comfort food.
  • Coconut Curry Lentil Soup. A creamy, rich coconut curry broth loaded with veggies makes this coconut curry lentil soup the perfect 30-minute, one-pot dinner. Oh, and P.S. it’s vegan!
  • Coconut Curry Zoodle Ramen. This coconut curry ramen is sure to become your new go-to weeknight dinner. Thanks to a few easy shortcuts, it comes together super fast.
  • Mediterranean-Style Zucchini Fritters with Tzatziki Dipping Sauce. We think that it’s high time more people made room in their hearts for these Italian-ish (parmesan!), Greek-ish (hello tzatziki!) crispy zucchini fritters.
  • Mushroom Alfredo Cauliflower Gnocchi. This vegetarian recipe comes together in minutes thanks to an ingredient list that’s only 3 items long. Thanks, Trader Joe’s!
  • Cream of Mushroom Soup. This naturally vegetarian recipe will have you falling in love with this classic earthy, savory soup all over again (and ditching that canned stuff for good)
  • Vodka Sauce and Green Bean Cauliflower Gnocchi. The only thing more luxurious than gnocchi with vodka sauce for dinner is pasta with gnocchi with vodka sauce that takes just ten minutes to make!
  • Vegetable Curry Soup. This creamy curry soup is rich and creamy—thanks to a silky coconut milk broth—and loaded with hearty vegetables like carrots, broccoli, mushrooms, and eggplant, and fragrant spices like ginger and garam masala.
  • Vegan Cauliflower Gnocchi with Kale-Cashew Pesto. Hearty, healthy and vegan, this ten minute cauliflower gnocchi dinner is almost too good to be true. Almost.
  • Cauliflower Pizza Crust. Because we love a challenge, we figured out how to make a Trader Joe’s-inspired cauliflower pizza crust at home!

30-Minute Vegetarian Meals

  • Creamy Curry Noodles with Crispy Tofu. Fresh, toothsome udon noodles team up with red curry paste and rich, silky coconut milk to become a bowlful of vegetarian dinnertime bliss.
  • Baked Gnocchi with Broccoli. Cheesy, gooey, hot and bubbly—this one-pan baked gnocchi with broccoli is 100% pure certified vegetarian comfort food that any omnivore would also happily gobble down.
  • Wild Mushroom Risotto. Our easy-peasy wild mushroom risotto recipe is so richly flavorful you’ll want to find any excuse to make it again.
  • Pasta with Tomato Cream Sauce. Regular old canned tomatoes—both tomato sauce and crushed tomatoes, actually—and fresh basil get the luxury treatment in this quick vegetarian dinner recipe.
  • Creamy Zucchini Pasta. A big bowl of this silky, rich pasta—nope, we don’t mean zoodles! We mean real, carb-o-licious pasta—is really hard to beat.
  • Broccoli Pesto Pasta. This recipe is a thing of logistical beauty. A stock pot of boiling water + simple ingredients come together to make a healthy, quick, satisfying supper everyone can feel good about.
  • Rigatoni with Mushroom Cream Sauce. A buttery, rich cream sauce made even more decadent with the addition of earthy mushrooms—what’s not to love?

Easy Vegetarian Dinner Ideas

  • Coconut Curry Ramen. Using just one pot and (instant!) ramen noodles—just the noodles, toss that sodium-bomb flavor packet—makes this vegetarian coconut curry ramen a quick vegetarian dinner
  • Crock-Pot Vegetable Lasagna. Fresh basil, tons of veggies, and three cheeses brighten up jarred pasta sauce and no-boil noodles in this super easy Crock-Pot vegetable lasagna.
  • Roasted Cauliflower Tacos. Everything’s better served in a warm tortilla and paired with avocado, which is why we’re currently obsessed with this super simple cauliflower taco recipe.
  • Creamy Roasted Red Pepper Pasta. If you’ve got ten minutes and can open a jar, you can make this tonight.
  • Three-Ingredient Tomato Sauce. Olive oil, salt, fresh tomatoes, and a little time are all it takes to create the most vibrant fresh tomato sauce recipe that’s ever emerged from the TMP test kitchen.
  • Vegetarian Stuffed Peppers. Brimming with a taco-seasoned, cheesy bean-and-rice filling, this is an easy, healthy dinner that’s sure to spice up your week.
  • Hungarian Mushroom Soup. Paprika-tinged and soothing, there’s something uniquely cozy about this creamy mushroom soup.
  • 4 Cheese and Mushroom Rolled Lasagna. Loaded with four kinds of cheese, savory mushrooms, and plenty of garlic (duh), this easy, cheesy rolled lasagna is a modern vegetarian classic.
  • Classic Baked Macaroni and Cheese. This recipe is a throwback to a childhood classic with an extra cheesy, velvety sauce and all the crispy crusty parts everyone will fight over.

Vegetarian Sheet Pan Dinner Recipes

  • Sweet Potato Tacos. Loaded with tangy slaw and black beans, these easy sweet potato tacos are the comforting vegetarian dinner that Meatless Monday dreams are made of.
  • Portobello Mushroom Fajitas. A healthy, fast, vegetarian sheet pan dinner is as easy and delicious as can be—meet our veggie-loaded portobello mushroom fajitas!
  • Sheet Pan Quesadilla with Jalapeño Ranch. Stuffed with cheese and avocado, this giant, melty, upgraded cheese sheet pan quesadilla is so crazy good.
  • Apple, Caramelized Onion and Spinach Quesadilla. We favor baked quesadillas—as opposed to those cooked on the stove-top—simply because it’s so easy to make a bunch of them at the same time if you bake them in the oven.

The Best Vegetarian Breakfast Recipes

  • Huevos Rancheros. Runny, fried eggs over a bed of seasoned beans—homemade huevos rancheros are a no-brainer vegetarian breakfast.
  • Spinach Mushroom Strata. Swiss cheese and buttery mushrooms make this savory, earthy spinach strata recipe your new weekend brunch-at-home favorite.
  • Migas. This Tex-Mex classic plays nice with whatever it’s served with—be it waffles or home fries, hash browns or pancakes—and we cannot get enough.
  • Caramelized Onion Frittata. Heavy cream helps this vegetarian frittata stay tender, light and bouncy.
  • Salsa Verde Baked Eggs. With just two main ingredients, a vegetarian main dish does not get simpler than this satisfying breakfast recipe.
  • Tomato, Basil & Caramelized Onion Quiche. With heirloom tomatoes, fresh basil, a shaving of Parmigiano-Reggiano, and onions caramelized to perfection, this is the be-all end-all of quiche recipes.
  • Five Onion Tart with Arugula Salad. This sweet little tart makes a wonderful vegetarian meal any time of the day.

17
Jul, 2023
Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

A lacto-ovo-vegetarian diet includes eggs and dairy but avoids other animal products. Some research associates vegetarian diets with health benefits, such as reducing inflammation and lowering blood pressure.

However, people should try to avoid too many processed foods, which can negate these health benefits. Instead, they should focus on eating whole foods.

This article https://bombaysandwichco.com/‘s defines what a lacto-ovo-vegetarian diet is and looks at what the evidence says about its health benefits and potential risks. It lists what to eat and what to avoid and gives an example of a 5-day meal plan.

What is a lacto-ovo-vegetarian diet?

A lacto-ovo-vegetarian diet excludes meat, poultry, and fish but includes eggs and dairy products. People commonly refer to this dietary pattern simply as a vegetarian diet.

The word “lacto” refers to milk, and “ovo” refers to eggs. Similarly, someone could choose to follow a lacto-vegetarian diet, excluding eggs but consuming milk.

People may follow a lacto-ovo-vegetarian diet for ethical reasons, such as animal rights or to help the environment. Other people choose the diet for health or religious reasons, or simply as a personal preference.

As farmers do not slaughter animals to obtain eggs, milk, and honey, many vegetarians choose to eat these foods. However, some people who follow a vegan diet may argue that the dairy and egg industries do involve slaughter or other animal cruelty and that producing honey exploits bees.

Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

Health benefits

A vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases. The following looks at what the evidence says about potential health benefits.

Anti-inflammatory

A 2019 review and meta-analysisTrusted Source indicated that people eating a vegetarian diet might have lower levels of the inflammatory markers C-reactive protein and fibrinogen.

According to the authors, these inflammatory markers are a risk factor for cardiovascular disease, diabetes, and metabolic syndrome. They also suggest that lower body mass index (BMI) scores among vegetarians may, in part, account for the anti-inflammatory effects.

Furthermore, eating a wide range of plant foods means that vegetarians may consume higherTrusted Source amounts of antioxidants, which are anti-inflammatory and beneficial to health.

Lowering blood pressure

A 2020 systematic review and meta-analysisTrusted Source concluded that there is a link between vegetarian diets and significant reductions in blood pressure compared with omnivorous diets. This may play a key role in managing hypertension.

The same review indicated that vegetarian diets are low in cholesterol and saturated fat and high in antioxidants, and these factors can lower blood pressure.

Preventing diabetes

A 2017 meta-analysisTrusted Source of data from 14 studies indicated that a vegetarian diet could reduce the risk of diabetes.

The authors suggest that a lower BMI may contribute to the reasons for this, which also include eating risk-reducing foods such as whole grains and vegetables.

Managing weight

A 2021 reviewTrusted Source suggests that vegetarians may have better control of their weight in the long term and may adhere to vegetarian diets better than people who follow other diets, such as paleo, weight loss, or gluten-free.

However, the review pointed out that some studies have highlighted increased anxiety and eating disorders among vegetarians, raising the possibility that young people may adopt the diet to limit their food intake.

Risks

There are potential risks of a vegetarian diet, particularly for certain groups of people. There are also some myths about the diet’s nutritional inadequacies.

Inadequate protein myth

Some people have concerns that vegetarian diets do not provide adequate protein or amino acids.

However, a 2019 reviewTrusted Source indicated that vegetarians consume an average of 1.04 grams (g) of protein per kilogram (kg) of body weight, according to two large studies. This amount is higher than the Recommended Dietary Allowance (RDA) of 0.8 g/kg Trusted Sourcebody weight.

The same review also analyzed the amino acid profile of vegetarian diets. The authors concluded that when diets are at least slightly varied, choosing plant proteins with complementary amino acid patterns is overcautious.

Groups of people at risk

People of certain ages should be careful to ensure that they consume enough essential nutrients on a vegetarian diet.

The Dietary Guidelines for AmericansTrusted Source advise that young children and people who are pregnant, breastfeeding, or chestfeeding should seek nutritional advice on following a vegetarian diet.

Depending on how many animal products they include in the diet, there is a risk that they may not meet daily requirements for nutrients such as vitamin B12, iron, and omega-3 fatty acids.

Similarly, older people who may have limited cooking resources or access to healthy food may miss essential nutrients by following a vegetarian diet.

Groups of people who may be at risk can choose to take a vegetarian supplement. However, they should choose a product that does not contain a gelatine capsule.

Processed foods

Another potential risk of a vegetarian diet is that someone may choose more processed foods than whole foods.

The recent boom in plant-based diets means that many “junk food” alternatives are available with higher sugar, fat, and salt levels than whole food ingredients.

Eating too many processed foods can cause weight gain and feelings of lethargy and fatigue.

Foods to avoid

The United Kingdom’s Vegetarian Society defines a vegetarian as someone who does not eat any products or byproducts of slaughter. Therefore, people who eat a lacto-ovo-vegetarian diet avoid the following foods and ingredients:

  • meat and poultry
  • fish and seafood
  • insects or insect products, such as cochineal
  • gelatine and animal rennet
  • stock or fat from animals

Foods to eat

A healthy lacto-ovo-vegetarian diet includes the following foods:

  • a wide variety of fruits and vegetables
  • eggs
  • dairy products, such as milk, cheese, and yogurt
  • tofu
  • beans and lentils
  • nuts and seeds
  • whole grains
  • healthy fats, such as olive oil, hemp oil, or avocado oil

Example 5-day meal plan

Below are examples of what someone following a lacto-ovo-vegetarian diet could eat over a 5-day period.

Day 1

  • Breakfast: oatmeal with a sprinkling of chopped nuts and a drizzle of honey
  • Lunch: mixed salad with avocado, hummus, and oatcakes
  • Dinner: bean and vegetable chili with brown rice and steamed kale
  • Snacks: a piece of fruit or a boiled egg

Day 2

  • Breakfast: a boiled egg with a slice of whole grain toast spread with yeast extract
  • Lunch: feta cheese salad with greens, tomatoes, red pepper, and walnuts
  • Dinner: tofu stir fry with broccoli, cabbage, and carrots on buckwheat (soba) noodles
  • Snacks: peanut butter on oatcakes or a handful of nuts

Day 3

  • Breakfast: a smoothie containing whey protein, berries, spinach, and apple
  • Lunch: roasted vegetables and broad bean dip in a wholemeal wrap
  • Dinner: chickpea and butternut squash curry with yogurt raita and pita bread slices
  • Snacks: hummus and carrot or celery sticks or a piece of fruit

Day 4

  • Breakfast: sugar-free granola with Greek yogurt and berries
  • Lunch: pita bread filled with falafel, hummus, and salad greens
  • Dinner: vegetable and bean casserole with buckwheat dumplings and broccoli
  • Snacks: a piece of feta cheese or mashed avocado on a rice cake

Day 5

  • Breakfast: omelet with spinach and tomato
  • Lunch: cooked quinoa with steamed broccoli and toasted cashew nuts
  • Dinner: bean chili with sweet potato wedges and low fat sour cream
  • Snacks: sugar-free trail mix or a chocolate protein ball

Summary

A lacto-ovo-vegetarian diet, which people usually refer to as a vegetarian diet, can be a healthy way to eat.

There are plenty of options for protein, including eggs and dairy products. Someone eating a varied diet usually does not need to worry about getting enough amino acids.

Research has associated vegetarian diets with health benefits, including lower blood pressure and a lower risk of diabetes and cardiovascular disease.

Certain groups of people eating a vegetarian diet should work with a registered dietitian to ensure that they get enough nutrients. Generally, people should eat mainly whole foods and avoid processed foods to stay healthy.

16
Jul, 2023
30 Best Vegan Desserts

30 Best Vegan Desserts

Whether you’re craving an indulgent cake, a refreshing sorbet, or anything in between, these vegan desserts are guaranteed to satisfy your sweet tooth.

These vegan desserts are here to prove that you don’t need butter, eggs, or cream to create something that’s sweet, rich, and decadent. Once you stock your pantry with a few simple ingredients, making knockout vegan desserts couldn’t be easier. Keep coconut oil on hand to take the place of butter, start reaching for ground flaxseed instead of eggs, and invest in a bottle of pure maple syrup. You might be surprised to find that you don’t miss the dairy or eggs one bit!

Below, you’ll find my 30 best vegan desserts. I include plant-based twists on classic recipes as well as creative frozen treats, crisps, cakes, and more! No matter what you’re craving or the occasion you’re cooking for, you’re guaranteed to find a sweet treat you love.

30 Best Vegan Desserts

Vegan Cookies and Bars

Peanut Butter Chocolate Chip Cookie Bars
One of my all-time favorite vegan desserts! A sprinkle of flaky sea salt makes the nutty, chocolaty flavors in these no-bake cookie bars pop.

Vegan Peanut Butter Cookies
These are the best peanut butter cookies I’ve had, vegan or not! They have chewy middles, crumbly edges, and fantastic nutty flavor.

No Bake Cookies
Warning: these cookies are SUPER addictive and dangerously easy to make! With a handful of ingredients and 5 minutes of prep, they’re chewy and rich, with a delicious peanut butter/chocolate flavor.

Tahini Almond Cookies
Pomegranate arils add juicy pops of sweetness to these chewy, warmly spiced cookies.

No-Bake Oatmeal Bites
It’s hard to eat just one of these cookie dough bites, but who cares? They’re filled with good-for-you ingredients like flax, almond butter, and oats.

Apple Oatmeal Cookies
Imagine the best oatmeal cookie you can think of. It’s soft, spiced with cinnamon, and studded with fruit and nuts. These vegan apple cookies check every box! Trust me, you want to make them ASAP.

Pistachio Oat Squares
You only need 6 ingredients to make these crispy, toasty, lightly sweet treats. What are you waiting for?!

Oatmeal Breakfast Cookies
These cookies, made with oat flour, may be healthy enough for breakfast, but they’re delicious enough for dessert too!

Vegan Date Brownies
These vegan brownies will give any regular brownie recipe a run for its money. Medjool dates and cashew butter give them a crave-worthy fudgy texture, while cocoa powder and chocolate chips infuse them with rich chocolate flavor.

Chilled Vegan Desserts

3-Ingredient Vegan Ice Cream
It’s rich, decadent, and every bit as good as the real thing.

Avocado Chocolate Pudding Pops
Unlike the store bought pudding pops of my childhood, these frozen vegan desserts get their creamy texture from avocados and almond butter. They’re fudgy, rich, and just the right amount of sweet.

Creamy Butternut Squash Pudding
The first time I made this pudding, I couldn’t stop eating it out of the blender! Cinnamon, nutmeg, ginger, and maple syrup infuse it with warm, spiced flavor, and coconut cream makes it rich and velvety. It’s 10 times easier than pumpkin pie, and if you ask me, it’s 10 times better, too.

Vegan Raspberry Cheesecake
A tart raspberry layer, a creamy lemon layer, and a toasty walnut crust make this vegan dessert fresh, decadent, and so, so good.

Tart Cherry & Mint Sorbet
Serve this ultra-refreshing sorbet as soft serve straight from the blender, or freeze it for a few hours for a firmer texture. It’ll be lightly creamy, tart/sweet, and downright delicious either way.

Vegan Pumpkin Pie Parfaits
Toasted pecans take the place of crust in these pie-inspired parfaits. Instead of traditional pie filling, I top the pecans with a rich, maple-sweetened pumpkin mousse. Finish them with a dollop of coconut whipped cream to take them over the top!

Creamy Vegan Lemon Bars
It couldn’t be Love and Lemons without a lemon bar recipe, right? Thanks to maple syrup and Medjool dates, these creamy, decadent bars are refined-sugar free. I like to keep a stash in the freezer for a zingy afternoon pick-me-up!

Fruity Vegan Desserts

Easy Vegan Apple Crisp
If you ask me, fruit crisps are the best vegan dessert recipes. They’re easy to toss together, and there’s nothing more delicious than nutty crumble topping over soft, juicy fruit. This spiced apple crisp is one of my favorites. It tastes wonderful, and it’ll make your kitchen smell amazing too!

Easy Peach Cobbler
Naturally sweet and brimming with peachy flavor, this cobbler is an essential late summer treat. Don’t skip the (vegan) ice cream for serving!

Strawberry Crumble
A splash of balsamic vinegar adds a zingy pop of flavor to this crisp’s sweet, juicy strawberry filling.

Peach Crisp
Use whatever summer fruit you have on hand in this easy crisp recipe! The nutty, oat-y topping is delectable over peaches, a mix of peaches and berries, or any combination of stone fruit.

Cake and Loaf Vegan Desserts

Chocolate Cake with Sweet Potato Frosting
If there’s any recipe that lets you have your cake and eat it too, it’s this one. It’s moist, fudgy, and topped with luscious chocolate frosting, but wholesome ingredients are hiding inside it. I swap maple syrup for refined sugar and use a mix of white and whole wheat flour in the cake. Last but not least, I make the rich frosting with a secret veggie ingredient: sweet potato!

Chocolate Chip Zucchini Bread
I’d take a slice (or two) of this zucchini bread any day. It’s moist, warmly spiced, and topped with a big sprinkle of chocolate chips. What’s not to love?

Pumpkin Cake with Cream Cheese Frosting
I especially love this cake in the fall, but I wouldn’t blame anyone for making it at another time of year. Pumpkin puree, coconut oil, and almond flour make it wonderfully moist, and cinnamon, cardamom, and nutmeg fill it with warm, spiced flavor. Enjoy it plain as a lightly sweet treat, or top it with frosting for a more decadent dessert.

Banana Bread
With its perfect moist texture and spiced banana flavor, you’d never guess that this banana bread is totally dairy- and egg-free! I like to fold in walnuts for crunch, but stirring in a handful of chocolate chips wouldn’t be a bad move either.

Roll and Muffin Vegan Desserts

Cinnamon Rolls
Whether you call them breakfast or call them dessert, you have to try these cinnamon rolls! They’re soft, gooey, and brimming with brown sugar and cinnamon.

Meyer Lemon Muffins
On their own, these ultra-moist lemon muffins are a fantastic breakfast or snack. But top them with a dollop of vegan cream cheese frosting, and they transform into a bright vegan dessert!

Chocolate Chip Banana Muffins
I have a soft spot for chocolate chip muffins, especially when they’re as moist and flavorful as these are. To keep myself from eating four in one sitting, I bake a batch, enjoy one, and freeze the extras to have on hand for quick vegan desserts throughout the week.

Double Chocolate Zucchini Muffins
I have this recipe on repeat from the first day I see a zucchini at the farmers market until the last one disappears in the fall. Puffy, moist, and chocolaty, they’re the perfect everyday treat.

More Favorite Vegan Recipes

If you love these vegan desserts, find over 85 delicious vegan dinner recipes in this website https://bombaysandwichco.com/ !

16
Jul, 2023
Dairy-free diet guide: Dairy-free, stress-free

Dairy-free diet guide: Dairy-free, stress-free

This dairy-free diet guide is intended to help people with a diagnosed intolerence to dairy.

1–2 of every 10 people in the UK are intolerant to lactose, so dairy-free eating is more common than you might think. Plus, whether it’s down to skin flare-ups, going plant-based or a simple personal preference, many are choosing to ditch dairy for alternative reasons.

Whatever has brought you here, you’ll be pleased to hear that a dairy-free diet can be healthy, nutritious and delicious to boot. With a bit of dairy-free know-how, you can easily fill the pint-sized nutrient gap!

Here’s exactly how to eat dairy-free, including a dairy-free foods list, must-know from this website https://bombaysandwichco.com/‘s tips to get started and all things dairy-free nutrition.

What is a dairy-free diet?

A dairy-free diet includes avoiding all or most dairy products including milk, butter, yoghurt, cheese, cream and ice cream. Unlike a vegan or plant-based diet, a dairy-free still includes other animal products, such as meat, fish and eggs.

If you’re on a very strict dairy-free die or have a dairy allergy or intolerance to lactose, you might need to avoid all products containing milk, even in small or trace amounts.

Some products that do not contain milk as an intentional ingredient may have been made within a production facility that handles dairy, which can leave a small risk of cross-contamination.

Dairy-free diet guide: Dairy-free, stress-free

Is a dairy-free diet healthy?

A dairy-free diet can be very healthy. While dairy products can be healthy and nutritious, they’re not essential.

The nutrients in dairy foods, such as protein, calcium and vitamin D, can be found in numerous other foods. However, if you’ve been used to a dairy-heavy diet, you will need to ensure that you fill in the gaps with the appropriate non-dairy foods to avoid nutritional deficiencies.

While many people do see positive effects after eliminating dairy from their diet, that doesn’t make dairy products inherently unhealthy. Dairy affects each person individually. Those who can tolerate dairy don’t need to cut it out; unless the motivation is ethical, of course. In moderation, minimally-processed dairy products are very nutritious.

Ultimately, with the exception of intolerances and allergies, deciding whether to eat dairy or ditch dairy is a personal choice. Thankfully, a healthy and balanced diet is possible either way.

For a deeper insight into dairy vs dairy-free, we’d recommend reading ‘Dairy: Is it good or bad for you?’ by Precision Nutrition.

Dairy-free diet benefits

Dairy-free diets can bring both health and environmental benefits:

  • Gastrointestinal relief: Lactose intolerant or sensitive to dairy? Eliminating lactose from your diet will help to eliminate your gastrointestinal symptoms such as gas, bloating, diarrhoea and nausea.
  • Clearer and calmer skin: If you’re struggling with acne or another inflammatory skin condition, you may find that your symptoms slowly decrease after cutting out dairy (Diet and Dermatology, 2014).
  • Lower risk of some cancers: Observational studies indicate that a dairy-free diet can reduce the risk of prostate and ovarian cancer. However, it’s also important to consider that eating dairy is believed to have protective effects against colorectal and breast cancer.
  • Decreased inflammation: Dairy products have been shown to cause inflammation, which in turn, may help to decrease the risk of chronic disease.
  • Reduced environmental impact: Eliminating or reducing the amount of dairy in your diet can significantly reduce your impact on the environment. This is because dairy cows and their manure produce greenhouse gas emissions, which contribute to climate change (WWF).

Dairy-free diet risks

A well-planned dairy-free diet can be healthy. However, if you do not seek out the appropriate food sources to replace the nutrients found in dairy, you could be at risk of a nutritional deficiency.

Below, we cover 4 key nutrients found in dairy products and how you can make sure you’re still getting enough on a dairy-free diet.

Protein on a dairy-free diet

Cow’s milk, which was likely a huge part of your pre-dairy-free-diet, is a fantastic source of protein. A single glass contains all of the amino acids your body for cell repair and renewal. As you’ll be cutting out milk and products which contain milk entirely, you might need to increase the amount of non-dairy protein foods in your everyday diet.

The good news is that there are plenty of nutritious dairy-free protein sources to enjoy, including:

Dairy-free protein sources

  • Eggs
  • Meat
  • Fish

Vegan protein sources

  • Tofu & tempeh
  • Beans & legumes
  • Nuts & seeds

Aim to include a generous dairy-free protein source with every meal and you should have no problems filling in that pint-sized protein gap.

If you lead a particularly busy lifestyle and feel concerned about missing out on protein whilst switching to a dairy-free diet, try a dairy-free protein powder like Purition. Every serving contains 15–20g of dairy-free protein from seeds, nuts and European-grown plant protein for a helpful protein boost whilst adapting to a dairy-free diet.

Calcium on a dairy-free diet

Dairy products also contain high amounts of calcium, which:

  • Forms teeth and bones
  • Regulates nerve impulse transmissions
  • Regulates muscle contractions
  • Regulates hormone secretions

A calcium deficiency can lead to low bone mineral density and a significantly increased risk of osteoporosis.

Therefore, if you switch to a dairy-free diet, it’s important to find a way to replace the lost calcium from the dairy products you were consuming. The good news? While dairy is an excellent source of calcium, it’s not the only source of calcium.

The recommended daily calcium intake for healthy adults in the UK is 700mg. Take a look at the following non-dairy calcium-rich foods list, to see how you can reach this level without consuming dairy.

Whitebait  Average portion – 80g  688
Tofu Average portion – 100g  100–500*
Tinned sardines ½ tin – 60g 300
Fortified oat milk ⅓ pint – 200ml  240
Fortified soy milk ⅓ pint – 200ml 178
Fortified soy yoghurt Small pot – 125g 150
Okra Medium portion – 60g 132
Fortified rice milk ⅓ pint – 200ml 130
Tahini 1 teaspoon – 19g 130
Salmon Medium portion – 100g 91
Kale  Medium portion – 60g 90
Tinned pilchards Average portion – 110g 75
Sesame seeds 1 tablespoon – 12g 80
Spinach (boiled)  1 tablespoon – 40g  64
Chickpeas 1 tablespoon – 35g 56
Broccoli Medium portion – 85g 34
Almonds  Whole – 13g  31

Iodine on a dairy-free diet

Cow’s milk is a key source of iodine, with a single glass providing almost half of the recommended daily intake. However, it’s not actually a naturally-occurring vitamin in dairy. It actually arises from the iodine supplements used in cattle feed, as well as iodine-containing disinfectants used to sterilise milking tools.

Iodine is used by the body make thyroid hormones, which help to keep your metabolism in check and your brain and bones healthy, amongst many other important functions.

The best dairy-free sources of iodine include eggs, seafood, seaweed, potatoes and strawberries.

Vitamin B12 on a dairy-free diet

Cows milk is also chockablock with vitamin B12, which:

  • Protects the nervous system
  • Makes DNA
  • Makes red blood cells

If you’re aiming to cut out dairy but will still consume meat, fish and eggs, you’re unlikely to run into any problems in getting enough B12. However, if you choose to go vegan, gaining B12 can be tricky, as it’s mainly found in animal-derived foods.

The best vegan sources of vitamin B12 include nutritional yeast, marmite, spirulina, fortified dairy-free milk and yoghurt. You’ll need to make a point of including a selection of these foods in your daily diet and/or purchasing a good-quality B12 supplement.

What can you eat on a dairy-free diet?

The thought of cutting out your most-loved dairy products might seem difficult, but a dairy-free diet is much easier than you think. There are so many naturally dairy-free foods, alongside a fast-growing range of dairy-free alternatives. While it might take some getting used to, you’ll never feel deprived.

While it’d be impossible to list every single dairy and non-dairy food on the planet, here’s a list of the basic food items you can eat, and what you’ll need to avoid, on a dairy-free diet.

Dairy-free foods to eat

  • Fruits and vegetables
  • Meat & poultry
  • Fish & seafood
  • Eggs
  • Nuts & seeds
  • Soy products, such as tofu and tempeh
  • Beans & legumes
  • Whole grains, such as quinoa and couscous
  • Healthy fats, such as olive and coconut oil
  • Herbs & spices
  • Dark chocolate (double check for milk)
  • Dairy-free alternatives, such as nut milk, cream, cheese and yoghurt
  • Purition Vegan

Foods to avoid 

  • Milk (try almond, oat or coconut)
  • Condensed milk
  • Cheese
  • Butter & margarine
  • Buttermilk
  • Greek yoghurt (try coconut)
  • Ice cream (try vegan alternatives)
  • Sour cream
  • Whipped cream
  • Custard
  • Milk & white chocolate (try dark)
  • Creamers
  • Whey protein

Foods to double-check

As milk is a key allergen, it must be emphasised within the ingredients list of prepacked food or drink by law. In the UK, you’ll find that most products emphasise any milk ingredients using a bold font.

When it comes to dairy-free foods, some products aren’t so black-and-white. Many unexpected processed foods contain small amounts of milk. You’ll need to make a habit of checking labels when you begin your dairy-free diet, especially if you’re lactose intolerant or have an allergy.

The following products are hit and miss when it comes to dairy-free foods, so remember to check the label before you purchase them:

  • Bread
  • Pasta
  • Margarine
  • Dark chocolate
  • Salad dressings
  • Soup mixes
  • Cakes & biscuits
  • Crackers
  • Sweets
  • Cereals
  • Processed meat
  • Cold cuts
  • Frozen puddings
  • Pastries
  • Crisps
  • Rice pudding

Keep in mind that processed foods, such as breaded meat and seafood, sometimes contain dairy. Focus on unprocessed foods where possible and if you do opt for something processed, make sure to double-check labels.

Know your dairy-free labels

Not all lactose and dairy ingredients will fall under the simple name of ‘milk’ or ‘cheese’. If you’re strictly dairy-free or have a serious intolerance, getting clued up on labels is an essential part of learning how to go dairy-free.

You’ll want to keep a close eye out for the following ingredients, as they are all made from milk:

  • Ghee
  • Casein (curds), caseinates
  • Calcium or sodium caseinate 
  • Hydrolysed casein
  • Hydrolysed whey protein
  • Lactoglobulin
  • Lactoalbumin
  • Lactose
  • Whey, whey solids, hydrolysed whey

Is chocolate dairy-free?

Pure chocolate is dairy-free. It’s typically made with cocoa powder, sugar and cocoa butter (the fatty portion of the cacao bean), which are all naturally free from dairy.

However, the majority of manufacturers add milk, milk powder or butter oil to their chocolate bars. This is especially the case with milk and white chocolate, which generally isn’t dairy-free.

But you won’t have to have to go without chocolate on a dairy-free diet. Dark and plain chocolates are often free from dairy – just make sure to check the label, as some products do contain small amounts of milk.

There are a growing number of vegan and free-from chocolate bars available, which are completely free from milk and dairy. These may be the safest choice for anyone with a strict dairy allergy or intolerance as there is no risk of cross-contamination.

Are eggs dairy-free?

Eggs are not a dairy product. By definition, dairy products are made from or contain the milk of mammals. In contrast, eggs are laid by birds. Birds are not mammals and they do not produce milk.

Eggs are often mistakenly lumped into the dairy category because they’re stored beside each other in shops and supermarkets. However, you can still eat eggs on a dairy-free diet, as they’re simply not dairy.

The only exception to this would be if you wanted to go vegan, as you’d then avoid all animal and animal by-products, including eggs.

Dairy-free protein powder

Wondering what the deal is with protein powders on a dairy-free diet? Protein powders are traditionally made with whey, which is a by-product of the cheese-making process. This means whey (for the most part) contains lactose, making whey-based products, such as protein powders, unsuitable for anyone following a strict dairy-free diet.

But whether you’re a gym-goer or simply enjoy the convenience of protein powders, avoiding dairy doesn’t mean missing out. Purition Vegan is 100% plant-based and free from lactose. Made from 70% ground seeds, nuts and a complete plant-based protein blend, one glass provides 15–20g of protein and up to 38% of your calcium RDA, depending on the flavour.

If you have a serious lactose intolerance or milk allergy, you can feel safe in the knowledge that our dairy-free products are made and assembled down a meticulously managed production line within our purpose-built facility, to ensure there is no cross-contamination with milk-products.

How to eat dairy-free: Getting started

Transitioning to a dairy-free diet needn’t be daunting, complicated or intimidating. Here are some extra quick tips to help you make the move smoothly and seamlessly:

1. Plan your meals

If there’s one thing that’ll make going dairy-free difficult, it’s a lack of preparation. If dinner time rolls around and all you’ve got in the fridge is some veg and a block of cheese, it’ll be hard to create a filling and balanced dairy-free meal.

The solution? In the first few weeks or your dairy-free diet, make a point of planning your meals ahead of time. Pick your day, grab some cookbooks or use recipe websites and pick out some dairy-free recipes for the week ahead.

Make a shopping list of each and every ingredient you’ll need to see your meal plan through. This way, you can be sure that you’re fully stocked with everything you need for a healthy, nutritious and delicious week of dairy-free eating.

2. Choose whole foods

During your transition to dairy-free, you’ll be surprised at how many unsuspecting food products actually contain milk. From crisps and crackers to breaded meats and cold cuts, dairy is hidden in many processed and fast food products.

Wholefoods are much less likely to contain hidden dairy derivatives – and they just so happen to be much better for you, too! Cooking with majority whole food ingredients – such as lean meats, fish, legumes, fruits and vegetables – eliminates the worry of accidentally consuming dairy and makes for a highly nutritious diet to boot.

3. Be open minded – try everything!

Let’s be clear – dairy-free milks taste different to cow’s milk. Don’t expect the taste to be the same – with time, your taste buds will adjust and stop expecting the taste of cow’s milk.

There are so many different kinds of dairy-free milks and yoghurts. Oat, coconut, soy, almond, rice, cashew, hemp, hazelnut… we could go on and on!

Be open minded and give as many a try as you can – you’re bound to find that you like some more than others.

4. Opt for vegan meals

Choosing foods or meals labelled ‘vegan’ when you’re out and about is a great way to find some dairy-free gems that you might not otherwise take notice of. You can be sure these are dairy-free, without any fuss or anxiety.

And when you’re cooking at home, vegan and plant-based recipes can be a great source of inspiration. Search for vegan recipes online or purchase some vegan cookbooks. See which ones take your fancy, cook them up and, if you want to, add your choice of lean protein such as chicken or fish.

Even if vegan meals aren’t your thing, you’ll discover some fantastic dairy-free meal ideas by using this trick.

How to go dairy-free

You’re now armed with all the information you’ll need to eat a healthy and balanced dairy-free diet.

The key to a healthy dairy-free diet is to ensure you’re filling the nutrient gaps that dairy previously filled. Thankfully, that’s easily achievable by consuming a wide range of wholefoods. Don’t forget to learn your dairy-free label lingo and give those labels a thorough read, especially if you’re avoiding dairy for medical reasons.

If you’re looking for an easy dairy-free breakfast or protein powder, don’t forget to check out Purition. Our dairy-free whole food blends can be blitzed into a quick shake, mixed into a crunchy yoghurt bowl or blended into nutrient-packed smoothie bowls.

Packed with protein, healthy fats and fibre and completely free from dairy, it might be just what you need for a smooth move to dairy-free!

15
Jul, 2023
Vegan Ice Cream: Store-Bought & Homemade Info

Vegan Ice Cream: Store-Bought & Homemade Info

If you love ice cream, you’ve got a multitude of vegan choices. Vegan ice cream has gone mainstream to the point that even Ben & Jerry’s and Haagen-Dazs have gotten into the  business. The best vegan brands are extraordinarily good. This New York Times article chronicles the rise of gourmet dairy-free ice cream. And here’s another comprehensive piece featuring the newest vegan ice creams to hit the market. These products are perfect not just for vegans, but also for the millions of people who follow a dairy-free lifestyle.

Unlimited Possibilities

Can vegans eat ice cream? Absolutely! There are tons of delicious dairy-free ice creams on the market, and you can also make your own excellent versions at home.

What is vegan ice cream made of? Virtually any sort of plant-based milk, from almonds to soy to coconut. Just as dairy-based ice cream is loaded with fat, rich vegan ice creams likewise use plant-based milks that contain substantial amounts of fat.

The next section links to popular vegan brands sold in the United States. After that, https://bombaysandwichco.com/ we’ll cover all the information you need to make your own homemade vegan ice cream.

Vegan Ice Cream: Store-Bought & Homemade Info

Vegan Ice Cream Brands

Commercially-produced brands are made from soy, almond, cashew, coconut, or rice milk. These products deliver all of the delicious flavor and creaminess of ice cream without harming a single cow. Most supermarkets carry at least one brand of vegan ice cream. And a good natural foods store will stock numerous varieties, including pint-sized containers, ice cream sandwiches, drumsticks, fudge bars, and more.

  • Baskin-Robbins: Non-Dairy Chocolate Chip Cookie Dough and Non-Dairy Chocolate Extreme
  • Ben & Jerry’s: Non-Dairy Pints
  • Brave Robot: Animal-Free Dairy
  • Daiya: frozen dessert bars (three varieties)
  • Double Rainbow: (Soy flavors only)
  • Dream: Almond Dream
  • Earth Grown Vegan: Bars and Pints (sold at Aldi Markets)
  • Forrager: Organic Cashewmilk Pints
  • Haagen-Dazs: Non-Dairy Collection
  • Mauna Loa: Macadamia Milk Frozen Dessert
  • Nada Moo: Deliciously Dairy-Free Frozen Dessert
  • Oatley: Non-Frozen Dessert Pints
  • Planet Oat: Non-Dairy Frozen Dessert (five flavors)
  • Ripple: Non-Dairy Frozen Desserts
  • So Delicious: Dairy Free Frozen Desserts
  • Tofutti: Premium Pints & Cuties
  • Trader Joe’s: Soy Creamy

Any of these brands can make a fully vegan ice cream sundae. Just pick up some vegan whipped cream and chocolate sauce, plus perhaps a banana or a jar or maraschino cherries.

How to Make Your Own Non-Dairy Ice Cream

You can make fantastic vegan ice cream at home with minimal effort. All you need is a great recipe (there are tons available) and an ice cream maker.

However, there is one important point you must understand about homemade ice-cream. Unlike the equipment used by commercial brands, consumer models do not inject air into the mix. As a result, your homemade ice cream will turn rock hard if kept in the freezer for more than a few hours, so you should eat it right away.

Ice cream makers are surprisingly cheap. If you’ve got a family, this 4-quart Nostalgia unit is a terrific choice. Or, if there’s just one or two of you, get this Cuisinart unit that makes small 1.5 quart batches.

Dairy-Free Ice Cream Recipes

The best thing about making ice cream at home is you gain total control over the ingredients. And it’s remarkable that any sort of vegan milk base works wonderfully. So if there’s ever a time to get creative and experiment, it’s when making vegan ice cream. You won’t have any problem finding fantastic recipes. Check out:

  • Incredible Vegan Ice Cream, by Deena Jalal
  • N’ice Cream, by Virpi Mikkonen
  • Dairy-Free Ice Cream, by Kelly V. Brozyna
  • Vegan à la Mode, by Hannah Kaminsky

If you’re apprehensive about trying to live without dairy-based ice cream, put your worries to rest. Whether you buy it at the store or make it yourself, you need not give up a thing when it comes to experiencing rich and creamy flavors.

15
Jul, 2023
Vegan Food Near Me: 16 Must-Try Spots in Orange County

Vegan Food Near Me: 16 Must-Try Spots in Orange County

Orange County occupies 42 miles of coastline in between the vegan mecca of Los Angeles and the more laid-back vibes of San Diego. It’s a largely suburban county that encompasses a handful of private and state college campuses, a hippy beach vibe, and just enough pretension to be worthy of its own reality show.

Despite its general health-and-fitness-oriented residents, this family-centric area has never matched the vegan innovations of its neighbor to the north (LA). However, that’s not to say that the OC doesn’t have its vegan hidden gems and downright destination eateries. It is also worth noting that Orange County is home to The Happiest Place on Earth, which has been continually upping its plant-based offerings over the past several years. Besides the boutique beaches, sunny weather, and Disneyland, here are 16 vegan restaurants that make Orange County a plant-based destination as https://bombaysandwichco.com/‘s recommendation.

Vegan Food Near Me: 16 Must-Try Spots in Orange County

Orange County vegan food events and pop-ups

Prior to 2019, OC residents had to make the trek up to Los Angeles to participate in vegan community events outside of the annual SoCal Vegfest (a large-scale festival held in Costa Mesa, CA). However, beginning in 2019 and following a pandemic hiatus, vegan pop-ups ranging from a handful of vendors to dozens became “a thing” in Orange County.

The Plant District held regular monthly events in Santa Ana in 2022 (2023 dates are yet to be announced), featuring local OC vendors such as Two Birds Baking Company and the Donuttery alongside LA favorites like Cena Vegan.

We’ve also seen established vegan restaurants partnering with non-vegan popups, allowing them both space and plant-based ingredients to reach a new demographic of veg-curious eaters. In January, Baked Pizza partnered with Vegan by El Zamorano. The omnivorous, mobile pizzeria pops up Monday nights on the patio of El Zamorano with its portable pizza oven and slings Neapolitan-style pies using the eatery’s homemade vegan cheese.

In regards to food trucks, you can regularly find Tabay’s Mindful Kitchen parked at the 76 gas station in Capistrano Beach Wednesdays through Saturdays from 11 AM to 6 PM.

16 vegan-friendly restaurants in Orange County

It is becoming increasingly easier to dine out at any given restaurant in Orange County thanks to the growing inclusion of vegan-friendly dishes in omnivore restaurants, but if you’re looking for truly standout vegan spots, these 16 plant-based restaurants should all be on your “must-visit” list.

Au Lac

Fountain Valley is home to the original Au Lac—a Pan-Asian vegan restaurant serving both cooked and raw dishes in the OC since 1997. Its sister restaurant—Au Lac in Downtown Los Angeles, does have a more comprehensive menu, but we must pay the original its due respect.

The red-hued main dining room is always packed, and to-go orders of BBQ Pork Spring Rolls, noodle soups, and raw Sea Salads are consistently ticking away. This place is best enjoyed with a group in order to try the most variety of dishes. Local tip: they pay special attention to birthdays. For those celebrating, they’ll bring out an oversized plate of their famous raw cheesecake with the person’s name written out in chocolate.

Gracias Madre

While technically a transplant from LA, Gracias Madre in Newport Beach has finally convinced the “I buy organic chicken and bone broth” crowd that plant-based cuisine can be cool. The mixed indoor/outdoor atmosphere is reason enough to grab a drink or brunch here. Pricing-wise, it’s on the higher end, but the expertly crafted cocktails and cast-iron skillet of stretchy, gooey, molten queso fundido are more than worth it.

Local favorites include the Caesar Salad, Chef’s Salad (add marinated tofu), enchiladas verde, and the colossal Crunchwrap. No matter what day of the week it is, you’re bound to be in the company of a handful of birthday celebrations. Gracias Madre is the place to leave your stress at home, enjoy good food and company, and just go in knowing you’ll be a couple of twenties shorter at the end of the night.

Craving dessert? Opt for the pineapple upsidedown cake, or take a very short stroll to the nearby Salt & Straw for a vegan scoop or two.

Vibe

Now with three locations in Orange County, this casual, allergen-friendly eatery is proving that healthy vegan food can be satisfying and craveable. Vibe is an all-day spot serving up juices, smoothies, hefty Buddha bowls, and jaw-unhinging sandwiches to the office-working lunch crowds and post-spin class groups. Everything is homemade, gluten-free, and organic, with several soy-free options as well.

For lunch or dinner, the Mediterranean Bowl crafted with greens, scratch-made chickpea frittata, hummus, cucumber, tomato, avocado, black lentils, and tahini is the thing to order for first-timers, though the burgers and all-day breakfast sandwich are solid contenders. Those brunching on the weekend must order the cauliflower-based Chicken and Waffles with roasted vegetable cashew gravy and sriracha maple syrup. It’s the healthiest and yet the best plant-based chicken and waffles we’ve ever had the pleasure to devour.

Seabirds

Seabirds Kitchen put Orange County on the map as far as vegan dining is concerned. The wildly popular Costa Mesa restaurant (with other locations in Long Beach and Los Angeles) got its start as a food truck, even appearing on the Food Network’s The Great Food Truck Race in 2013. The place is known for its breezy outdoor seating, scratch-made menu, and elevated yet familiar dishes.

While the place nails both brunch and dinner, the uniqueness of the brunch options can’t be beat. Order a fried pickle-garnished Birdy Mary and the Biscuit Bomb—a savory (albeit small) sandwich made with a fluffy rosemary cheddar biscuit, addictively good tofu, and maple tempeh, wilted spinach, aji yolk sauce, and a light maple drizzle. We start thinking about that dish on Mondays, just waiting for Saturday brunch.

During the evening hours, you can’t go wrong with any one of Seabirds’ tacos, Old Town Grilled Cheese, or the Local’s Bowl (ask to add jackfruit, they do it really well here). Finish the night by splitting the Chaffle—a giant, fluffy, cinnamon sugar-coated Belgian waffle topped with vanilla ice cream, chocolate sauce, and toasted walnuts.

FreeSoulCaffe

Located in Old Town Orange, this airy bistro is perfect for lunch, dinner, and Saturday brunch. FreeSoulCaffe is a vegan gateway restaurant; it’s a place to take the omnivorous parents or your non-vegan couple friends. The kitchen offers soups, salads, sandwiches, and ramen—all of which are spectacular—but the pizzas are the crowning glory of this place. It’s painfully hard to decide which flavor to order, but the Brussels sprout pizza with the speckled, puffy crust and luxuriously creamy white sauce has become a favorite of ours. Don’t worry, you can’t go wrong here.

Vegan by El Zamorano

Unlike many vegan eateries, this fast-casual Mexican joint makes its own dairy-free cheese, and it melts and stretches like none other. Yes, it offers the standard Latin meats like carne asada, pollo, chorizo, and carnitas, but the winning protein in our minds is the seasoned hibiscus option. It’s unlike any seitan or mushroom-based meat we’ve ever had, and we love it. Try the Hibiscus Burrito or the Quesadilla Plate—it comes with fantastic refried beans and a side of Mexican rice.

Kenshō

When Naughty Panda shut down its flagship Santa Ana location and moved to Pasadena, CA, we had to find another vegan sushi spot in the OC. With locations in Westminster and Yorba Linda, Kenshō has addressed our craving for plant-based spicy tuna and spider rolls. The chefs have mastered vegan fish fairly well—it’s not rubbery or mushy like some faux fish renditions and it’s not bland in the slightest. Further, the eel sauce is well balanced and the spicy mayo provides enough flavor without blowing your head off.

Local tip: while we do encourage ordering a few different rolls to split, a non-negotiable is the I Lava You. It’s a California roll topped with seared oyster mushrooms and a generous drizzle of spicy mayo, sriracha, and eel sauce. If you’ve never had torched sushi, you’re in for a treat.

Veg’d

This vegan drive-thru took over a dormant building of a former Del Taco in 2021. Imagined by celebrity chef and restaurateur Matthew Kenney, Veg’d serves up health-minded versions of vegan fast-food classics including burgers, sandwiches, nuggets, and a few fresh bowls and salads for good measure. The drive-thru also operates a breakfast program for those craving breakfast burritos and smoothies in the AM.

Local tip: the classic fast-food combo is the way to go here. Order a burger, fries, and a cup of decadently creamy and nostalgia-inducing soft serve.

Nice Guys

Nice Guys is the kind of place you’d discover on Diners, Drive-Ins, and Dives. It’s a tiny storefront in Costa Mesa with a cramped parking lot and a few covered tables outside. The dive focuses on unpretentious and old-school fast food, including super-stacked, greasy burgers; fried chicken sandwiches, and classic malt shakes. OC residents have come to love it, and the company has expanded into Stanton, Santa Ana, and Long Beach. Local tip: if you’re in need of a late-night meal after a night out, visit the Santa Ana location. It’s open until midnight.

Dear Bella’s Creamery

This VegNews editor whooped with delight when this Hollywood vegan creamery set up shop directly across the street from her daytime office. Now with a location in Costa Mesa (steps away from the original Seabirds), Dear Bella has brought its innovative scoops and drool-worthy ice cream creations to the OC. Stroll by for a casual double scoop of Peanut Butter Cup, celebrate a minor occasion with an ice cream cookie sammie, or be the MVP of any party by showing up with a Cookie Monsta ice cream and brownie cake.

7 Vegan Market

Orange County’s very own vegan grocery store can be found in Garden Grove, an inland city with a predominantly Asian population and several vegan restaurants (Saigon Vegan, Hoa Sen, and Thuyen Vien, just to name a few). The boutique shop itself resides in the same shopping center as Sub Vegan (a sandwich shop), Vegan Pizza, and Loving Hut—a global vegan restaurant chain. Before you stop into any of these establishments, stroll through Seven Vegan Market to wonder at all of the vegan innovations.

From sauces and meats to snacks and cheeses, this place packs a dizzying amount of vegan products in such a small space. Be warned: the freshly baked cake slices situated right next to the register are impossible to resist. Our two favorites are the pandan and carrot cake. We’ve definitely purchased one of each on multiple occasions.

Zabb Thai Cuisine

Look for the elephant on PCH in Newport Beach, and you’ll find this Newport institution. Great for dine-in or takeout (yes, even on holidays like Christmas and the Fourth of July), the decades-old restaurant offers a dedicated vegan menu with a wide range of satisfying options. We never tire of the Vegan Chicken Satay and Garden Rolls, and the Pumpkin Curry is often a weekly thing. Noodle-lovers will delight in the classic pad thai or vegan drunken noodles. If ordering on a Friday or Saturday night, plan ahead, as the place can be packed.

The Stand Natual Foods

Despite the lavish wealth associated with this coastal city, Laguna Beach has hippie roots, and still shows it today. The Stand is an authentic representation of this laid-back, artistic vibe, serving up sprout-stuffed sandwiches slathered with homemade hummus since 1975. The menu is old-school vegan. Instead of plant-based meat and cheese, you’ll find an ample amount of beans, hummus, guacamole, and brown rice served up every which way—in a sandwich, as a burrito, and loaded onto a salad. It’s simple food, but it’s just what every pottery-making, sunrise surfing, beach cottage-residing Laguna Beach resident needs.

Giselle’s Vegan Kitchen

A visit to Giselle’s Vegan Kitchen is like walking into a fairy tale. Yes, the walls are painted pink and there’s a literal oversized storybook on a pedestal, but the true magic lies in the vegan baked goods. Everything made in this wonderland of a bakery is gluten-free, refined sugar-free, and surprisingly low in calories while high in protein. We don’t know how she does it, but her fudgy vegan brownies, tender icing-topped coffee cake, and rich tiramisu don’t taste “healthy” or gluten-free at all. Those who live outside of the OC area can get a taste of this magic anytime they want. The bakery ships all of its offerings nationwide.

Hug Life

Orange County’s first dairy-free scoop shop has made a name for itself in SoCal. Now with three locations spanning Orange, Garden Grove, and Long Beach, Hug Life has proven that vegan ice cream can be just as sweet as its dairy-based counterpart. The chain offers classic flavors like cookies and cream, chocolate, and rocky road intermixed with traditional Asian flavors such as Vietnamese Coffee, Yuzu Creamsicle, Taro, and Matcha Monster. Customers can order by the scoop, with a brownie, or in one of Hug Life’s perfectly balanced (and sizeable) milkshakes. No matter what time of year, OC residents can be found closing the place down at 10pm every single night.

The Donuttery

Imagine a place where the vegan doughnuts are stacked high on eight-foot bakery trays, available 24/7, including holidays. Such a place does exist, and it’s right off Beach Boulevard. in Huntington Beach, CA. While not all vegan, the plant-based selection of no-frills vegan yeasted and cake doughnuts is enough to incite major decision paralysis. If you’re not purchasing for a crowd, here are the absolute must-trys: vegan blueberry cake doughnut (glazed, not frosted), sprinkles cake doughnut, and jelly-filled. Buying for a group? Get a baker’s dozen of glazed twists, maple bars, pistachio cake, and assorted Long Johns.

13
Jul, 2023
What Do Vegans Eat For Breakfast, Lunch, And Dinner Daily?

What Do Vegans Eat For Breakfast, Lunch, And Dinner Daily?

Often, when we think about vegans and what they eat, we mostly talk about what they don’t eat. Many of us know what vegans avoid: no meat, no eggs, no dairy. But where do vegans get important nutrient sources, including proteins and iron? What meals do vegans eat throughout the day? In this website https://bombaysandwichco.com/‘s guide to what vegans eat, we’ll break it all down for you.

Most vegans report that they changed their diet because they were concerned about animal welfare. But there are lots of reasons to go vegan, from protecting the environment by reducing pollution and acting against climate change, to looking after your own health by avoiding toxins and eliminating bad cholesterol—or even saving money! And though it might be intimidating to make a big change to your diet, veganism is becoming more and more popular. Today, it’s easier than ever to go vegan.

What is veganism?

Veganism is a choice to avoid causing any harm to animals, no matter how big or small. Some vegans pursue this goal by eating only vegan food, while others might wish to be vegan in every area of their life. For example, when picking out clothes, some vegans avoid materials like leather and wool and instead rely on cotton, linen, or alternative materials like faux leather. Some vegans cut out cosmetics and other household items which were tested on animals. Just as there are all kinds of omnivores in the world, there are also all kinds of vegans who approach veganism, vegan diets, and vegan choices in a way that works for them!

Though the choice to go vegan can be seen in terms of practical changes that you make to your diet and lifestyle, it can also align with people’s deeper philosophical values to reduce harm in the world. The actress Natalie Portman once said, “Three times a day, I remind myself that I do not want to cause pain to or kill other living beings. That’s why I eat the way that I do.” That’s the perfect encapsulation of how a practical daily choice adds up to an ethical lifestyle.

What is a vegan diet?

When we talk about what vegans eat, we are talking about a plant-based diet. Vegans don’t eat meat or dairy products like eggs and cheese. Instead, vegans eat either plants themselves (such as leafy greens like spinach and lettuce), products that plants produce (fruits, seeds, nuts, and legumes), or products that are derived from plants (such as olive oil and tofu).

There are also lots of staple products that just happen to be vegan, especially carbohydrates like white rice, white bread, french fries, and more, so you can keep many of your favorite foods on the menu! And in addition, more and more emerging products offer processed vegan alternatives, such as plant-based meat and ice cream.

What do vegans eat?

Don’t believe that veganism is a restricted diet—vegans eat lots of things! Fruits and vegetables, of course, make up a huge part of a vegan diet. So do legumes like peas, beans, and lentils, as well as nuts and seeds, which are great for providing alternative sources of protein.

Breads, rice, and pasta are usually vegan, meaning you don’t have to cut out your favorite carbohydrates to eat vegan! Vegetable oils, from olive to sunflower oil and more, are all part of a plant-based diet, making them easy for vegans to eat or cook with.

Vegans also often eat dairy alternatives. For example, instead of cow milk, a vegan might try soymilk, coconut milk, oat milk, or almond milk. There are also lots of products that offer vegan alternatives to foods like eggs, butter, chocolate, and even beer and wine!

What do vegans not eat?

Vegans do not eat any animals or any food that is derived from animals. This means that vegans do not eat beef, pork, lamb, and other red meat. They also don’t eat chicken, duck, and other poultry. And because fish are also living creatures, vegans don’t eat fish or shellfish such as crabs, clams, and mussels.

Other food which vegans avoid includes eggs, cheese, butter, milk, cream, ice cream, and other dairy products because these are all products derived from animals. Vegans also avoid items like mayonnaise (which is made of eggs) and honey (which is created by bees, often at a cost to bees’ health).

Many vegans also eat alternatives to dairy-based products, including ice cream made from alternative milks (like soymilk, coconut milk, or even cashew nuts), or replace non-vegan foods like honey with a vegan choice like maple syrup or blackstrap molasses. Tofu is a great vegan food that can mimic almost any animal-based food, from tofurkey to scrambled tofu!

What Do Vegans Eat For Breakfast, Lunch, And Dinner Daily?

What do vegans eat for protein?

Some people worry that eating vegan means they’ll miss out on important protein, which our bodies need. But actually, there are many great vegan sources of protein! These include dark leafy greens, beans, lentils, nuts, and more. There are also lots of vegan-friendly protein supplements that you can find in your local grocery store, including protein bars and powders ideal for when you need a quick dose of energy or a pre-workout boost.

What do vegans eat for breakfast?

There are many delicious and healthy vegan breakfast options. Why not try chai porridge with caramelized apples? Or peanut butter and raspberry chia crepes? Vegans sometimes use “fake” bacon products for a classic breakfast BLT or eat scrambled tofu instead of scrambled eggs. And of course, there are plenty of quick and simple breakfast options, from vegan cereals with your choice of almond/cashew/coconut/soymilk to a piece of toast with peanut butter!

What do vegans eat for lunch?

Depending upon what you like for lunch, there are tons of vegan options. Prefer some carbs to pick you up during the day? Try a mushroom shawarma wrap or protein-packed chickpea salad sandwich! Fancy something lighter? There are tons of vegan salad options (we’re partial to this take on the classic caesar salad) or drink an invigorating smoothie.

What do vegans eat for dinner?

Just like breakfast and lunch, there are thousands of delicious vegan dinner options to suit your favorite food and cooking style. Consider a Thai red curry or a tasty veggie burger. Try an easy weeknight pasta or go big for a vegan cookout! Whether you’re looking for something you can whip up in fifteen minutes or want to create a feast to impress your friends, there are plenty of vegan dinner options.

FAQ: What do vegans eat?

Do vegans eat eggs?

No. Chickens lay eggs, often in horrifying and cruel circumstances, which means that vegans don’t eat eggs. Instead, they look for vegan egg substitutes, like bananas, applesauce, potato starch, and more.

Can vegans eat pizza?

Pizza is traditionally made with cheese, which vegans don’t eat, but vegan pizzas are becoming more and more popular. You can find vegan pizzas on the menu at many popular restaurants and chains, including Pizza Hut, or try whipping up your own!

Do vegans eat pasta?

Most packaged pasta—including spaghetti, penne, and more—is vegan. It’s worth checking the label to be sure, as some pasta contains eggs, but most of the pasta you see on the supermarket shelves is 100% vegan! There are also lots of delicious pasta sauces you can make which are completely vegan, including this tasty “cheesy” pasta sauce which actually contains no cheese at all.

Do vegans eat fish?

No. Fish are living creatures who feel both physical and psychological pain. The factory farming industry causes a huge amount of distress to fish, as well as an environmental toll on our planet. As such, vegans don’t eat fish.

Do vegans eat meat?

No. A vegan lifestyle means you don’t eat any meat. Vegans might choose not to eat meat for ethical, environmental, health, and budget reasons—or all of the above!

What do vegans eat at a BBQ?

Don’t panic—there’s lots of tasty vegan food to eat at a BBQ, from BBQ vegetables to Buffalo cauliflower bites. Vegans can grill vegetables, make pasta salads, cook veggie burgers, and more to enjoy traditional BBQs with a vegan twist. Take a look at our summer barbecue recipes for more inspiration.

What do vegans eat after a workout?

After a workout, you probably need a dose of protein to replenish your energy and keep you feeling good. Vegans are no different! Often vegans will eat something with lentils, chickpeas, or beans for a good dose of protein after a workout. A tofu and spinach scramble or a smoothie packed with your favorite fruits and vegetables would also be a great vegan way to boost your energy post-workout.

What do vegans eat at holidays?

Vegans enjoy the same holiday feasts as the rest of us, while also ensuring that their food hasn’t hurt any animals along the way. They might replace a central meat dish (like a roast chicken or turkey) with something made from tofu, a nut roast, or simply a bunch of delicious sides. More of your traditional holiday dinner is already vegan than you might realize, too—it’s easy to enjoy vegan roast vegetables, salads, sides, and more. And vegans often like to indulge their sweet tooth during the holidays, trying vegan chocolate, vegan ice cream, and more.

Ready to eat vegan?

Now that you know how easy—and delicious—a vegan diet is, why not give it a shot yourself? Dive into our plant-based starter pack to start enjoying all the great tastes (and great values) of vegan life today.