Vitamin B12 Recommendations

Vitamin B12 Recommendations on a Plant-Based Diet

A plant-based diet has been shown time and time again to be the most health-promoting, disease-fighting, and nutrient-dense way of eating possible. Emphasizing a wide range of vegetables (especially leafy green varieties), fruits, whole grains, legumes, nuts, seeds, herbs, and spices makes it simple to achieve nutrient needs while avoiding chronic overnutrition. Guides such as the Plant-Based Food Guide Pyramid and Plate, 6 Daily 3’s, and Notable Nutrient Chart help with the high level view of what exactly a day-in-the-plant-based-life may look like. As does this post of Everything You Need to Know About A Plant-Based Diet in Less Than 500 Words and Sample Meal Plans Made Simple + Hundreds of Recipes.

One nutrient that likely will fall short on a plant-based diet is cobalamin, commonly referred to as vitamin B12. B12 is produced by microorganisms, bacteria, fungi, and algae, but not by animals or plants. B12 is found in animal products because they concentrate the nutrient after ingesting these microorganisms along with their food in their flesh, organs, and byproducts (e.g. eggs and dairy). Also, ruminant animals (such as cows, sheep, and goats) have bacteria in their rumen that produce vitamin B12.

In a vegan diet, vitamin B12 may be found in fortified plant milks, cereals, and other foods, such as nutritional yeast. However, if vegans are not conscientious about taking in the recommended dietary allowance (RDA), there could be harmful health consequences. Deficiency can result in potentially irreversible neurological disorders, gastrointestinal problems, and megaloblastic anemia. B12 deficiency is not unique to vegans who do not supplement. Deficiency is also a concern with aging, medication use, and gastrointestinal issues. So much so that it has been recommended that all adults over the age of 60 years supplement to avoid deficiency.

Interestingly, the body is able to store B12 for upwards of even ten years. To further complicate this, signs and symptoms for deficiency are either not noticeable or simply very subtle. So, if B12 is not being taken in at adequate levels or if there are absorption problems, deficiency will eventually ensue. Because blood tests for B12 levels can be skewed by other variables, irreversible damage may occur before a deficiency is detected.

RDA’s for vitamin B12 across the lifespan can be found in detail here. For non-pregnant adults, aged 14 and above, the RDA is 2.4 micrograms per day. To ensure this is absorbed (in a healthy individual, barring any possible inhibitors), higher doses are recommended.

B12

 

The bottom line is that it seems the best way to supplement to maximize absorption and maintain optimal blood levels of B12 is for vegan adults (as well as non-vegan adults over the age of 60) should consider supplementing with these doses of vitamin B12:

  • 50 µg twice a day OR
  • 150 µg once a day OR
  • 2,500 µg once a week

High doses of B12 are safe and there isn’t a tolerable upper limit that has been established. It is best to undergo testing regularly and adjust the dose as necessary.

 

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Goldmine! Plant-Based Diet Gets An Entire Special Issue in a Medical Journal

Plant-Based Nutrition for Healthcare Professionals

goldmineDouble celebration as my new article, Plant-Based Nutrition for Healthcare Professionals: Implementing Diet as a Primary Modality in the Prevention and Treatment of Chronic Disease, with Ray Cronise just published in The Journal of Geriatric Cardiology.

You can view it here: bit.ly/GeriatricPBN

This is the full-text: bit.ly/GeriatricPBN-pdf

Further, this issue of the journal is a (very) special issue as it is the first one ever to be completely dedicated to plant-based diets!

Here is the table of contents for the entire journal issue, which as you may notice, is a goldmine of information that can be shared with your physicians, dietitians, colleagues, friends, family, and anyone else who is seeking to dig deeper into this most health-promoting way of eating.

 

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Two New Papers Putting the Power of Plant-Based Diets in the Spotlight

The Power of Plant-Based Diets Validated Once Again in Recent Research

According to abundant scientific support, plant-based diets have consistently been associated with not only significant health advantages, but also nutrient adequacy. Despite headlines blaring out messages of deficiency and danger, the evidence continues to show otherwise.

Two brand new compelling papers were published expressing the safety, adequacy, and powerful health benefits of eating plants…

First, The Academy of Nutrition and Dietetics, the leading organization for nutrition experts, Registered Dietitians, updated their Position Paper on Vegetarian Diets. Here is the abstract:

papers

 

Here is the link for the position paper to share with your physicians and other healthcare practitioners, friends or family, or anyone concerned about a plant-based diet, which is actually the most health-promoting, disease-fighting, sustainable, nutrient-dense way of eating possible.

Secondly, this revolutionary new paper authored by Ray Cronise, BS, Andrew Bremer, MD, Ph.D., and David Sinclair, Ph.D. shows why plant-based diets are optimal for health and weight management.

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This Food Triangle is a tool to understand the energy density of different diet schemes:

  • Western diets are “bottom feeders,” consuming combinations of the most energy-dense foods: meat and potatoes, fish and chips, pasta and meat sauce, burger and fries.
  • Paleo diets, on the left side of the triangle minimize energy from starch, which is why they may lose weight initially (while still missing out on critical nutrients found in plant foods such as beans and whole grains).
  • Vegan diets, on the right side of the triangle, omit the energy-dense animal products and focus on nutrient-dense, disease-fighting whole plant foods. When leaving out oils, sugars, salts, and flours, this offers the most nutritional bang for the caloric buck with all the ingredients for easy weight management and long-term health.

This paper is disruptive as the authors debunk deeply ingrained myths, clarifying that:

  • Nutrition is not an emergency.
  • Our metabolisms are not broken.
  • Using the terms “carbs, fats, and proteins” is confusing.
  • Our obesity epidemic is due to chronic overnutrition.
  • You simply cannot out-exercise your diet.

Both of these articles validate all we know about the benefits of eating plants. It is simply the most health-promoting, disease-fighting, nutrient-dense diet and it is ideal for people across the lifespan.
Here is more information on how to implement a plant-based diet, The Physician’s Guide to Plant-Based Diets for healthcare practitioners, and sample meal plans with hundreds of recipes.

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Say Cheese for these 20 Delicious DIY Whole Food Plant-Based Recipes

You can have your cheese and eat it, too!

cheese

There are a plethora of paramount health reasons to ditch dairy – particularly in the form of cheese – from the high saturated fat, sodium, cholesterol, and hormone content to the opiate-like casomorphins that encourage its addictiveness. Just the mere fact that approximately 75 percent of the global population is lactose intolerant is enough to reason that we have no business consuming the milk of another species!  Fortunately, there has never been an easier time to chuck cheese because there are infinite plant-based alternatives available both commercially and in the DIY format (a la delicious recipes).

To reduce calorie density and maximize nutrient density, I recommend minimizing or avoiding the use of oils. Thus, if you love cheese the way many people do, it is ideal to make your own without using oils.

Here is a collection of 20 whole food, plant-based cheese recipes that are easy to make, oil-free, and absolutely divine…

1. Vegan Feta (That Tastes Really Good!) by Dreena Burton

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2. Cheesy Cauliflower Sauce by Fat Free Vegan

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3. Vegan Cheese Sauce by Contentedness Cooking

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4. Nut-Free Vegan Nacho Cheese Slices by Vegan Richa

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5.  “Cheezy” Cashew Dip by Jazzy Vegetarian

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6. Sharp White Cheese Sauce by Veggies Don’t Bite

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7. 6 Ingredient Vegan Cheddar Cheese Sauce by Veganosity

cheese-6-ingredient8. Pistachio-Crusted Cheese Ball by Jessica in the Kitchen

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9. Veggie Cream Cheese Spread by Veggie Inspired

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10. Spicy Vegan Almond Cheese Spread by Vegan Chickpea

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11. Cheesy Smoky Butternut Squash Pasta from The Vegiterranean Diet via The Blender Babes

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12. Vegan Queso Fundido by Veganosity

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13. 2 Vegan Parmesan Substitutes: Brazil Nut Parmesan and Cheesy Sprinkle by Dreena Burton

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14. Walnut and Herb Vegan Cheese by Green Evi

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15. Jalapeno Cashew Cheese Spread by Cadry’s Kitchen

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16. Sundried Tomato Cashew Cheese by Loving It Vegan

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17. Vegan Cheese Quesadillas by Contentedness Cooking

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18. Ultimate “Cheese” Sauce by Veggies Don’t Bite

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19. Vegveeta Dip by Dreena Burton

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20. Roasted Garlic Cheese Fritters by Contentedness Cooking

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20 Plant-Based Experts’ Favorite Recipes

Delicious Nutritious Recipe Roundup

If you haven’t heard about Lighter yet, here is your chance to get an exclusive taste of their deliciousness! A powerful tool designed to help the world eat better, Lighter offers insanely useful grocery lists and flexible weekly menus based on the recommendations of plant-based leaders. To follow my eating recommendations – customized for you – visit my Lighter profile.

This recipe roundup features favorites of experts in the plant-based world, from physicians and dietitians to athletes and food bloggers, and offers a super sampling of what Lighter is all about.

1. Dr. Michael Greger’s Super Salad with Golden Turmeric Dressing

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2. Dr. Neal Barnard’s Tabbouleh

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3. My Green Salad with Maple Mustard Dressing and BBQ Tofu Wings

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4. Micaela Karlsen’s Salad Nicoise

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5. Kathy Pollard’s Potato Leek Soup

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6. Dr. Michael Greger’s Go-To Quickie Tacos

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7. My Hearty Nachos

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8. Marco Borges’ Moroccan Lentils with Sweet Potato (*Omit Oil*)

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9. David Carter’s Classic Crunchy Lentil Tacos (*Omit Oil*)

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10. My Japanoodles and Noritos

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11. Dr. Michael Greger’s Portobello Steaks With Mashed Cauliflower

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12. Christy Morgans’ Zucchini Noodles with Chunky ‘Meat’ Sauce

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13. My Holy Kale with Herbed Tahini Dressing

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14. Dr. Joel Kahn’s Tamale Pie

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15. Kayli Dice’s Yamadillas

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16. Matt Ruscigno’s Easy Spanish Rice & Black Bean Burrito

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17. My Fiesta Fantastica

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18. Dr. Michael Greger’s Collard-Ritos

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19. Kayli Dice’s Portobello Black Bean Tacos with Avocado Cream

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20. My Lentil Chili

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For more recipes, profiles, meal planning strategies and then some, visit Lighter.

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It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less

In this previous post filled with meal plans and hundreds of wholesome recipes, there leaves no question that there are infinite delectable dish options on a plant-based diet. The other crucial part of this lifestyle is that eating this way does not have to be challenging. At all. In fact, it can be super simple. With a sprinkle of creativity and a twist of courage, you can whip up a meal that is healthy, delicious, quick, low in cost, and (yes!) made with five ingredients or less!

Here are 50 – yes 50 (!) – oil-free, sugar-free, whole food, plant-based recipes that can be made with five or fewer ingredients from breakfast through dessert:

***Note: I did not count herbs, spices, or other seasonings in this roundup because those are optional and the easiest addition to anything, as it is just a dash or sprinkle here or there. I also excluded other optional ingredients or garnishes in the “five” for a few of these because they were too good not to be included and still just as simple as the rest…

1. Chocolate Crispy Fruit Squares from The Vegiterranean DietVegiterranean Crispy Fruit Squares_2

2. Green Chia Pudding by Veggies Save the Day

3. 3-Ingredient Vegan Pancakes by Green Evi

4. Easy Oil-Free Granola by Feasting on Fruit

5. BLT Savory Oatmeal (*Omit Oil*) by The Mostly Vegan

6. Instant Pot Buckwheat Porridge by Veggie Primer

5-ingredient-savory-oatmeal7. Raw Peanut Butter and Jelly Collard Wrap by Lauren Vacula

8. Glamping: Easy Power Muesli by Champagne Tastes

9. Perfect Pumpkin Pudding by Garden Fresh Foodie

10. Sweet Potato Toast by It Doesn’t Taste Like Chicken (*Top with oil-free hummus, mashed avocado, smashed banana, or nut butter*)

11. Lemon Vanilla Bean Rawnola by Feasting on Fruit

5-ingredient-carrot-soup12. Easy Vegan Carrot Soup by Contentedness Cooking

13. Kachumber Salad by Vegan Richa

14. 5-Minute Lentil Tomato Salad by The Garden Grazer

15. Basil Mustard Salad by Eating Vibrantly

16. Detox Broccoli Soup by Contentedness Cooking

5-ingredient-avocado-mash17. Chickpea Avocado Mash with Lemon by The Garden Grazer

18. Tuna-Less Tuna Salad by Rouxbe Online Professional Plant-Based Cooking School 

19. Warm Asian Bok Choy and Mushroom Salad by Carob Cherub

20. Creamy Tomato, Basil, & Rice Soup by Sprinkles & Saturdays

21. Simple Spaghetti Squash by VegAnnie

5-ingredient-thai-green-curry-meatballs22. Thai Green Curry Meatballs by Contentedness Cooking

23. Hummus Tortilla Pizzas by Dreena Burton

24. “Hungry Guy” Burgers by Jazzy Vegetarian

25. Quick Avocado Pasta by Green Evi

26. Crispy Baked Potato Wedges by Carob Cherub

5-ingredient-portobello-fries27. Oil-Free Baked Portobello Fries by Fat-Free Vegan

28. Smoky Spiraled Sweet Potato Fries by Strength & Sunshine

29. Perfectly Crispy Baked Tofu by VegAnnie

30. White Bean Artichoke Burgers by A Virtual Vegan

31. Tofu Sofritas by Rouxbe Online Professional Plant-Based Cooking School 

5-ingredient-rainbow-collard32. Rainbow Collard Wraps by Phruitful Dish

33. Spicy “Refried” Lentil Dip by Veggies Don’t Bite

34. Frijoles de Cabo by Fried Dandelions

35. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite

36. Jalapeño Hummus by My Plant-Based Family

37. Crock Pot Potato Soup…A Bowl Full of Comfort by My Plant-Based Family

Bowls of Red Lentil Ragu and Fresh Pesto Zoodles38. Blueberry Balsamic Mint Cauliflower Steaks by Athletic Avocado

39. Red Lentil Ragu with Zucchini and Fresh Basil by Garden Fresh Foodie

40. Oil-Free Vegan Avocado Pesto by Glue & Glitter

41. Sweet Potato and Ginger Soup by Sweets and Greens

42. Gluten-Free Baked Oat Bread from The Vegiterranean Diet

5-ingredient-truffles43. 2-Ingredient Blueberry Ice Cream by Vegan Heaven

44. Mango Coconut Ladoo by Vegan Richa

45. Baked Apples in Parchment by Jazzy Vegetarian

46. 5-Minute, 5-Ingredient Chocolate Gelato by Dreena Burton

47. Maple-Raisin-Date Truffles by Jazzy Vegetarian

5-ingredient-choc-ice-cream48. Mint Chip Brownie Homemade Lara Bars by Feasting on Fruit

49. Vegan Coconut Panna Cotta by Green Evi

50. 4-Ingredient Vegan Chocolate Ice Cream by The Vegan 8

 

easier

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30 Recipes That Prove Hummus Should Be A Food Group

Hummus

Hummus should be a food group. Why? Because it is perhaps the most versatile vessel of nutritious deliciousness possible. Legumes (beans, lentils, peas, and soy foods) are one of the most important food groups, offering ample fiber and protein (including lysine, an amino acid that may otherwise fall short in a vegan diet). Because I recommend aiming for three servings of legumes a day (one serving equals half a cup), hummus offers an excellent and delicious way to fit it in.

Here are 30 recipes that illustrate how insanely creative a simple bean can be become with a little imagination…

1.  Green Chickpea Hummus by Dreena Burton

Hummus Green Chickpea

2. White Bean and Rosemary Dip from The Vegiterranean Diet via Veg Kitchen

Snacks White Bean Rosemary

3. Cauliflower Hummus by Feasting on Fruit

Hummus Cauliflower

4. Mini Sweet Peppers with Hummus by Jazzy Vegetarian

Hummus Sweet Peppers

5. Carrot Hummus and Quinoa Cumin Crackers (*Omit Oil*) by Lazy Cat Kitchen

Hummus Carrot

6. Baba Ghanoush Hummus by Strength & Sunshine

Hummus Baba Ghanoush

7. Artichoke and White Bean Hummus by Dreena Burton

Hummus Artichoke Bean

8. Oil-Free Barbecue White Bean Hummus by The Vegan 8

Hummus BBQ

9. Jalapeno Hummus by My Plant-Based Family

Hummus Jalapeno

10.  Spicy “Refried” Lentil Dip by Veggies Don’t Bite

Hummus Spicy Refried

11. Vegan Caesar Dressing Dip by Healthy Helper

Hummus Caesar

12. Pumpkin Hummus by VegAnnie

Hummus Pumpkin

13. Quick and Easy Black Bean Dip by The Taste Space

Hummus Black Bean

14. Roasted Carrot White Bean Spread by Veggie Inspired

Hummus Roasted Carrot

15. Cucumber Hummus Dip (Hummus-Tzatziki Fusion) by The Taste Space

Hummus Cucumber

16. Spicy Jalapeno Mint Hummus by Fragrant Vanilla Cake

Hummus Spicy Jalapeno

17. Balsamic Roasted Red Pepper Basil Hummus by Strength & Sunshine

Hummus Balsamic Red Pepper

18. White Bean Cashew Dip by Jazzy Vegetarian

Hummus Cashew White Bean

19. Spiced Sweet Potato Hummus by Dreena Burton

Hummus Spiced Sweet Potato

20. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite

Hummus Split Yellow Pea

21. Roasted Parsnip Hummus Dip by Contentedness Cooking

Hummus Roasted Parsnip

22. Edamame Hummus (*Omit Oil*) by Fried Dandelions

Hummus Edamame

23. Bright Beet Bean Dip (*Omit Oil*) by Two City Vegans

Hummus Beet

24. Avocado Hummus with Whole Grain Chipotle Chips by Fit Cakes

Hummus Avocado

 

25. Moroccan Sweet Potato Hummus by Delicious Everyday

Hummus Moroccan Sweet Potato

26. Spicy Hummus by Veggie Inspired

Hummus Spicy

27. Quick Vegan Portobello

[Hummus] Pizza by Veggie Primer

Hummus Portobello Pizza

28. Pistachio Hummus with Pomegranate by Contentedness Cooking

Hummus Pistachio

29. Mom’s Famous Whipped Hummus by Veggies Don’t Bite

Hummus Whipped

30. Deep Dish Pizza with Hummus Pizza Sauce and a Kale Crust by Rainbow Nourishments

Hummus Deep Dish Pizza

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40 Super Simple, Scrumptious Vegan Dishes in 30 Minutes or Less

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Eating an exclusively plant-based diet is the most health-promoting, sustainable, and compassionate way of eating. Yet, it comes along with certain stigmas, such as it being expensive, difficult, or boring. Alas, these myths couldn’t be further from the truth! There are infinite delicious combinations of legumes, vegetables, whole grains, fruits, nuts, seeds, herbs, and spices to satisfy any palate. It can easily be done on a budget and full meals can be whipped up in a mere few minutes. Allow me to debunk these delusions and illustrate just how inexpensive, easy, and exciting eating vegan really is…

Here are 40 cost-effective, magnificent main meals you can whip up in 30 minutes or less:

1. Summer Chickpea Salad by Dreena Burton

SSS Summer Chickpeas

2. Broccoli-Potato White Bean Soup by Healthy Happy Life

SSS Broccoli Potato

3. Easy Vegan Salad Rolls by Eat Within Your Means

SSS Salad Rolls

4. Simple Black Bean Soup by Veggie Inspired

SSS Black Bean Soup

5. One Pot Peanut Sauce Noodles by Vegan Richa

SSS Peanut Noodles Pot

6. Quinoa and Chickpea Tabbouleh Salad from The Vegiterranean Diet

Vegiterranean Quinoa Taboulleh

7. Go Vegan Kale Salad with Lentil Meatballs by Contentedness Cooking

SSS Kale with Lentil Balls

8. 20 Minute Vegan Alfredo by The Vegan 8

SSS Alfredo

9. Bell Pepper & Chickpea Tacos with Avocado Green Chili Sauce by Veggie Inspired

SSS Bell Pepper Chickpea Tacos

10. Mediterranean Pinwheels by Contentedness Cooking

SSS Mediterranean Pinwheels

11. Sweet Potato Quesadillas by Win-Win Food

SSS Sweet Potato Quesadillas

12. Smashed White Bean, Basil, and Avocado Sandwich by Pumpkin & Peanut Butter

SSS Smashed Sandwich

13. Udon Noodle Salad Jars by Vie de la Vegan

SSS Udon Jars

14. Spicy Bean Balls by Green Evi

SSS Bean Balls

15. 30 Minute One Pot Mexican Chili by The Vegan 8

SSS Mexican Chili

16. One Pot Pasta Puttanesca with Chickpeas & Artichoke (*Omit Oil*) by Yup, It’s Vegan

SSS Pasta Puttanesca

17. High Protein Salad by Contentedness Cooking

SSS High Protein Salad

18. Miso Udon Soup by Earth Powered Family

SSS Miso Udon

19. Indian-Spiced Chickpeas by Strength & Sunshine

SSS Spiced Chickpeas

20. Fregola Pasta with Cherry Tomatoes and Basil by Veggie Inspired

SSS Fregola Pasta

21. Mediterranean Chickpea Flatbread Pizza (Gluten-Free) by Pumpkin & Peanut Butter

SSS Med Pizza

22. One Pot Spaghetti with Vegetables by Vegan Heaven

SSS Spaghetti Veggies

23. Steamed Asparagus with Hollandaise Sauce by Jazzy Vegetarian

SSS Asparagus Hollandaise

24. One Pot Chickpea Sweet Potato Spinach Curry (*Omit Oil*) by Vegan Richa

SSS Chickpea Curry

25. Simple Spaghetti Squash by VegAnnie

SSS Spaghetti Squash

26. Easy Yamadillas by Plant Eaters’ Manifesto

SSS Yamadillas

27. BBQ Baked Tofu Rainbow Bowls (*Omit Oil*) by Yummy Mummy Kitchen

SSS Rainbow Bowl

28. Vegan “Egg” Fried Rice by Wallflower Kitchen

SSS Egg Rice

29. Greek Baked Ziti by Contentedness Cooking

SSS Greek Ziti

30. Vegan Sunflower Wrap (*Use Oil-Free Hummus*) by Trial and Eater

SSS Sunflower Wrap

31. The Easiest Bean Burgers Ever by Plant Eaters’ Manifesto

SSS Bean Burgers

32. Italian Orzo Salad by Veggies Don’t Bite

SSS Orzo

33. Chickpea Noodle Soup by Plant Eaters’ Manifesto

SSS Chickpea Noodle

34. Spicy Sweet Potato Pizza (*Use Oil-Free Crust or Tortilla*) by Contentedness Cooking

SSS Spicy Pizza

35. Quickie Balsamic Miso Chickpeas and Baby Bok Choy (*Swap Oil for Water or Vegetable Broth* by The Taste Space

SSS Balsamic Bok Choy

36. Couscous and Hazelnut Balls by Green Evi

SSS Couscous Balls

37. Raw Strawberry Mango Avocado Tacos by Veggies Save the Day

SSS Fruit Tacos

38. Philly Portobello Steak Sandwich by Veggies Don’t Bite

SSS Portobello Cheesesteak

39. Spicy Mexican Burgers by Vie de la Vegan

SSS Spicy Burger

40. Orange Cauliflower by Veggie Inspired

SSS Orange Cauliflower

The post 40 Super Simple, Scrumptious Vegan Dishes in 30 Minutes or Less appeared first on Plant Based Dietitian.

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Quinoa and Chickpea Tabbouleh Salad

Quinoa and Chickpea Tabbouleh Salad from The Vegiterranean Diet Makes 4 servings Light and herb-infused, this salad is refreshing and extremely nutritious. Traditionally made with bulgur wheat, this gluten-free version boasts similar flavors, but it’s friendly for those eschewing gluten and more sub- stantial because of the added chickpeas. Ingredients: 3 to 4 tablespoons freshly …

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Everything You Need to Know About A Vegan Diet in Less Than 500 Words

Without a doubt, veganism is steadily on the rise, growing daily with news of its vast advantages for human health, for the struggling and depleted planet, for the billions of animals that are needlessly tortured and slaughtered every year for food, as well as for many other remarkable reasons. In response to this growing demand …

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