Tag Archives: vegan

The Top 3 Vegan Food Trends in 2017

2017 has been an exciting year for vegan food. Here are some of this year’s hottest vegan food trends.

  1. Protein-centric foods

As part of a wider food trend, much of the focus on healthy eating has been on high-protein foods. Proponents argue that high-protein foods keep you fuller for longer, meaning there is less chance of snacking on unhealthy foods between meals. Some of this year’s hottest vegan ingredients include:

  • Amaranth – Similar to quinoa, amaranth is a much smaller seed. However, this tiny seed is packed with nutrients including iron, B vitamins, and magnesium. Just one standard cup of cooked amaranth contains seven grams of protein.
  • Tempeh – Another trending ingredient in 2017 is tempeh which is a fermented form of soy. One standard cup of cooked tempeh contains up to twelve grams of protein, as well as being high in probiotics, making it a great alternative to yogurt.
  • Edamame – Edamame is full of protein, fiber and other nutrients. One standard cup of cooked edamame contains up to seventeen grams of protein! It can be eaten in its natural state or roasted to make a great alternative to chips!

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How to Avoid Dairy Products

This post is brought to you by Catherine Lavinia.

Surely, for most of us milk is associated with childhood. Our mother or beloved grandmother was adamant that drinking milk is the pledge of child’s health and happiness. Milk contains a series of crucial nutrients: protein, calcium, Vitamin D, B-6 and B-12, magnesium, potassium and others. Besides these elements, sugar named ‘lactose’ is present in milk and other dairy products. Normally, our body produces the enzyme ‘lactase’ to digest this sugar. When there is a deficiency of lactase, however, lactose becomes very difficult to digest which leads to intolerance. And since lactose is present in dairy products, a lactose intolerance means a dairy free diet. Otherwise, uncomfortable side effects will make their presence felt at once, which can range from bloating, diarrhea and abdominal pain.
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How to Be a Vegetarian

Often times, when people find out I’m a vegetarian, they look at me sadly like they just found out I have a terminal illness. Funny thing is that I choose to be a vegetarian. And many other people do too! Now, the transition into being a vegetarian isn’t always so heartfelt and easy. There are tons of books out there with the purpose of instructing one on how to be a vegetarian. This is going to be a much simpler guide. I’m not telling everyone to be a vegetarian, I’m just showing you how to in case you were ever curious–how to get enough nutrients in a plant-based diet. Sometimes people turn into starch-atarians when they go veggie, but fear not–there is plenty of protein when you come this way!
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Tomato Avocado Salad

In the past few weeks, Hungry and I have kicked up our fitness level to a certain degree. It’s been going fairly well, and we are a mission to achieve our goals and stay healthy! It’s not always easy. We have busy lives, a not-so-great neighborhood, and everyday troubles. However, we rise above and keep fighting for our passion! To go along with that are healthy recipes. Recently, our fridge and pantry have been chock full with delicious fruits and veggies. We’ve been getting great prices on avocados from Trader Joe’s which we’ve been certainly using to our advantage. We’ve been making different things like caprese salads, roasted tomato on toast, and yummy spinach recipes too. In this case, I simply combined a few ingredients to create something very tasty: a tomato avocado salad. 

Finished product

Finished product

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Vegan Mushroom “Stroganoff”

Recently, some friends and I have been having “movie nights” (actually during the day) where we eat and watch a movie. This past time, we all brought food to share. I planned on making a vegan dish that our friend who doesn’t eat cheese or soy could eat. Now, I didn’t actually make it in time for this get-together, but I eventually did successfully complete it! And boy was it worth the wait! I made a vegan mushroom stroganoff. This dish is full of flavor, with the mushrooms giving that depth and heartiness. Since we live in Koreatown, there aren’t a lot of typical noodles, so we used udon noodles! It actually turned out well. Chris has been eating it every day for work, as this recipe makes a great deal of food. Let’s get to it. 

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Vegan Mushroom Stroganoff

Serves 4
A yummy substitution for its beef counterpart


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Prep Time
20 min

Cook Time
25 min

Total Time
45 min

Prep Time
20 min

Cook Time
25 min

Total Time
45 min

Ingredients
  1. 8 oz package of any type of noodle
  2. 1 onion
  3. 1 tbsp olive oil
  4. 3 tbsp whole wheat flour (not all used at once)
  5. 2 cups vegetable broth
  6. 1 tbsp soy sauce
  7. 1 tbsp lemon juice
  8. 1 tsp tomato sauce
  9. 1.5 lbs mushrooms
  10. 1/2 tsp dried sage
  11. 1/2 tsp salt
  12. 1/2 tsp thyme
  13. 1 tbsp rice vinegar
Instructions
  1. Chop the mushrooms into 2 inch pieces and slice up the onions
  2. Cook the noodles as per directions on the package (undercook them slightly)
  3. Drain and set aside
  4. In a large saucepan, saute the olive oil and onions
  5. Add two tbsp of whole wheat flour and stir constantly for 30 seconds
  6. Slowly add the broth, soy sauce, lemon juice, and tomato sauce until mixture starts to become thick and bubbly
  7. Add mushroom, sage, salt and thyme and stir
  8. Cook for about 5-7 minutes until mushrooms have shrunk and absorbed juice
  9. Add vinegar and continue to let simmer for 5 minutes
  10. Now, add the noodles alongside another tbsp of flour
  11. Serve hot!
Adapted from One Green Planet
Adapted from One Green Planet
hungry and fit http://hungryandfit.com/

I am very pleased with how this dish came out, and it was inspired by One Green Planet. This is a great dish for anyone and everyone because it’s vegan and has no soy. It holds well for leftovers as well as the mushrooms continue to marinate with flavor. It’s very simple, the only time-consuming part is chopping up the mushrooms and onions, and even then it’s not a very long time at all. I’d be interested to see all types of noodles work with this, so please share if you decide to make it. It’s a perfect winter dish–full of flavor and warmth. It’s even been cold here in Los Angeles with temperatures of 39 degrees in the morning! That is cold for LA, let me tell you. Please enjoy this warm dish and as always, stay hungry and fit!

BONUS KITTY PIC

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Vegan Nutrition Isn’t Rocket Science

Everyone knows that staying away from fatty animal products is a great way of staying fit and healthy. You avoid all that cholesterol and saturated fat, and keep your calorie counts down where they should be. Eating vegan makes it much less likely that you’ll develop heart disease or diabetes, and all those good antioxidants help ward off cancer.

However, people who aren’t vegans wonder where you get all your nutrients. They’ve been brought up with the idea that you need to eat from all of the five food groups in order to have a healthy, balanced diet.

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If anyone asks you about this, tell them they needn’t worry. You can get everything in plants that you can in animals, except for the bad stuff. Just take a look at the healthy vegan diets from organizations such as Weight Watchers that you can find on sites like healthy-dietplans.com

One of the first things that people worry about is how you get all your vitamins and minerals. They know that things like oranges are great for vitamin C, but what about everything else? Well, it’s actually pretty easy. For example, don’t you need calcium for strong bones? Yes you do, but cows are completely optional. Foods like collard greens, black-eyed peas and almonds are all a great source of calcium, and you can also get calcium from fortified soy or rice milk. The same goes for iron. Forget about a bloody steak, and think about Popeye. Spinach is absolutely packed with iron, as are beans, lentils, sunflower seeds and quinoa.

B vitamins are also a concern if you are vegan. The good news is that you can get lots of these from processed grains, as well as from potatoes, beans, bananas, lentils and molasses. These are all a good source of thiamine, riboflavin, niacin, biotin and folic acid. The only thing you really have to worry about is vitamin B12, which isn’t found naturally in plants. However, you can get B12 by taking a multivitamin or yeast supplement, and it’s also added to some rice and soy milks, so it’s worth checking for this when you buy them.

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As for your other vitamins, vitamin A is found in things like liver and butter, but did you know that carrots and sweet potatoes are also a great source of vitamin A? 100 grams of raw carrots can give you all the vitamin A that you need in a day. Most of us get hold of the vitamin D that we need just by being in the sun, but you can also get vitamin D by eating things like shiitake and portabella mushrooms. Vitamin E is also a simple one – sunflower seeds, almonds and peanuts are packed with it.

Finally, you may get a lot of questions about complete proteins. The truth is, as long as you eat a good variety of vegan foods, complete proteins just aren’t a problem. For example, soybean protein is complete, and combinations such as beans and rice will give you all the amino acids you ever need.

The Easiest Black Bean Soup You’ll Ever Make

If you’ve been following our blog, you’ll know it’s been pretty rainy here in Colorado (see my thunderstorm run). I wanted an easy, hearty dish to fill our stomachs with warmth and comfort on another rainy night. I got the recipe from here, and added my own goodies to it. The simplicity of this “soup” is ridiculous. Seriously. And it’s vegan too, if that’s how you want it.

Ready to be eaten!

Ready to be eaten!

  • Prep Time: 1 min
  • Cooking Time: 10 min
  • Serves: 3-4 normal people

Ingredients

  • 2 cans black beans 
  • 1 bag frozen veggies
  • your own blend of spices
  • [optional] mushrooms

Directions

  • Put 2 cans black beans into the pot and start simmering in a pot
  • This is optional, but I put about 3 cloves of garlic into the pot as well

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  • Add your frozen veggies and any other herbs, spices, or veggies you would like (or meat)

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  • Let it simmer for at least 10 minutes (until everything is warm) and stir occasionally. If you are cooking ahead of time, it doesn’t hurt to simmer as long as you want to for deeper flavor
  • Serve with a side (I did cornbread)

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Ready to be eaten!

Ready to be eaten!

I prepared all of this before a workout. After the core workout (sample core workout here), I came home, popped the cornbread batter in the oven, and heated the soup up again on the stove. It was definitely the perfect meal for a rainy night and I get to enjoy it again for a rainy lunch. It has ample amounts of protein for my healing muscles and great fiber for the whole body.

Cheers! Stay hungry and fit!