The Vegan Diet & Hair Loss

Vegan DietAfter switching to the vegan diet, both my husband and I experienced a small amount of hair loss. I was concerned, and I consulted my primary care physician. However, he assured me that this is normal, and it did eventually go away. While this was the case with my family, there are some individuals who may possibly have an iron deficiency. If you find that your hair is still thinning after you have been following the vegan diet for a while, then you will need to assess your diet to ensure that it’s well balanced.

Those who follow the vegan diet need to be careful and conscious of what they eat. With the vegan diet, you are eliminating all animal products from your diet; therefore, you are limiting your access to certain vitamins and nutrients that are traditionally obtained through dairy products, like milk and eggs. There are some experts who believe that too much emphasis is placed on the importance of obtaining protein in the vegan diet. Instead, they believe that your focus should be placed upon obtaining enough essential amino acids and B vitamins, which can be more difficult to replace than protein.

A protein deficiency is generally the leading cause of hair loss when it comes to following the vegan diet, but for women, it is most likely due to an iron deficiency. If you aren’t obtaining enough iron through your current vegan diet, then this is most likely the primary cause of hair thinning or hair loss. Therefore, it is going to be extremely important for you to ensure that you are obtaining enough iron in your diet.

So, what is the solution to solving hair loss? The answer is for those who follow the vegan diet to eat a wide variety of foods. This will provide your body with the full set of amino acids it needs in order to function properly. If you are experiencing hair loss, the first step is to eat more iron rich foods, such as legumes, and to begin taking an iron supplement. Next, you should consult your primary care physician to ensure that your hair loss is not being caused by another factor other than your diet.

Hair loss is one side effect of the vegan diet that is rarely discussed, but it is one that you should be aware. However, you should not let it put you off from trying the vegan diet. The vegan diet, when it involves a wide variety of foods, is much healthier than the average American diet, and it will offer you many health benefits, including lower cholesterol, weight loss, and better overall health.

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Vegan Recipes and Eating Out

Vegan RecipesThanks to the Internet, it will not be difficult for you to find local restaurants that offer vegan recipesand meals. VegGuide.org and VegDining.com are two popular websites for finding restaurants that offer vegan recipes. These sites also offer user created guides and ratings systems, so you can gauge the experiences that others have had at a particular location. If you are on the road and do not have time to search for restaurants, then PF Chang’s and Chipotle are two restaurants that are well known for their vegan offerings. Just because you have chosen to follow a vegan lifestyle does not mean that you will be restricted when it comes to eating out. If you would like to try creating your own vegan recipes at home though, you are encouraged to visit the website of Vegan Do It, where you will find one of the most comprehensive listings of vegan recipes on the Internet.

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Is the Vegan Diet Healthy For Children?

Vegan DietAs you most likely know, the vegan diet avoids the consumption of all animal based products and byproducts. For this reason, many individuals worry that the vegan diet does not provide the vitamins and nutrients that children need for healthy growth. However, children, just like adults, can derive the proper amount of nutrition from plant based foods. It is true that parents will need to note their children’s nutritional requirements and plan accordingly.

Enjoying the Benefits of Nutrition

A child that is following the vegan diet, as determined by their parents, will enjoy just as much, if not more, than the sufficient amount of vitamins and nutrients. As an additional benefit, children who follow the vegan diet will enjoy more nutrients, more fiber, and less saturated fats than the average American child. This information comes from the Journal of the American Diabetic Association.

The Lifelong Benefits Of a Child Following the Vegan Diet

Scientific research has shown that children who follow the vegan diet grow just as well as children who follow an omnivorous diet. The primary benefit is that they establish healthy eating habits at an early age, which follow them into adulthood. While a child may not necessarily remain a vegan into their adulthood, a child who follows the vegan diet is going to gain an appreciation for healthy eating habits. In fact, vegans enjoy lower rates of heart disease, certain cancers, and diabetes than others.

The Need For Supplements

Be aware that even the most carefully planned vegan diet is not going to provide a child with all of the nutrients that they need. For example, the vegan diet avoids the consumption of milk, which is a primary source of calcium for growing children. Therefore, most vegan children are going to require the use of a calcium supplement.

Additionally, most children who follow a traditional diet obtain zinc from red meat which, obviously, vegan children cannot do. A vegan child’s diet will need to be rich in legumes, spinach, asparagus, and a number of grains, in order to provide a sufficient amount of zinc. Moreover, a vegan child will need to consume a sufficient amount of Vitamin C, from either a supplement or through plant based foods, in order to develop properly.

With these considerations in mind, the vegan diet is more than sufficient to provide a child with what they need to grow in a healthy manner. However, if you plan on rearing a child in the vegan diet, then you should first consult a pediatrician to ensure that they are receiving the vitamins and nutrients that they need to grow healthily.

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Vegan Recipes : Simple Green Pea Miso Dip

Vegan RecipesSometimes you just want a good snack, but don’t feel like going through the hassle of preparing an entire meal. These vegan recipes for simple green pea miso dip were an experiment, but I’m pretty pleased with how it turned out. It was easy and quick to make, and I think it’s pretty filling. Give it a try and let me know what you think!

To make these vegan recipes, here is the list of ingredients you’ll need:

  •  8 oz. silken tofu (1/2 block)
  •  3 tbs. mellow white miso
  •  1/2 cup brown rice vinegar (or to right consistency)
  •  8 oz. green peas at room temperature
  •  Onion powder, to taste
  •  garlic powder, to taste
  •  ginger power, to taste

Start preparing these simple vegan recipes by tossing all of the ingredients (except the peas) into your blender. Blend them together until they are smooth. Add the peas in gradually. The spices should be adjusted to suit your tastes. Add more brown rice vinegar for a thinner consistency or more tofu for a thicker consistency. If you’re feeling adventurous, try experimenting with adding different raw herbs. Then, it’s ready to serve!

This dip tastes great with raw veggies, but I especially like it when it is paired with fresh cucumbers. I hope you enjoy these vegan recipes as much as I do!

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Vegan Recipes : Kale Vegetable Stew

Vegan RecipesWho doesn’t love a good, hearty bowl of stew on a cold winter day? Fortunately, I’ve got brand new vegan recipes for kale vegetable stew that I think you’re going to love. These vegan recipes will make about 6 servings of stew, but you can easily double the ingredients if you need to make more. On the other hand, if you don’t eat it all at once, freeze the leftovers, and you have ready made lunch or dinner for any other night of the week.

To make these vegan recipes, here are the ingredients that you are going to need to have on hand:

  •  1 whole bunch of kale
  •  ½ cup of red kidney beans
  •  1 ¼ cup of mixed dry beans and lentils
  •  8 cups cold water in large pot with lid –boil beans for ¾ of an hour, then add:
  •  1 800 ml can of diced tomatoes (preferably no or low salt)
  •  1 can of small sweet peas
  •  4 stalks chopped celery
  •  2 medium yellow onion finely chopped
  •  4 large carrots diced or grated
  •  1 whole floret of garlic, minced
  •  8 large mushrooms, finely chopped
  •  1 large bay leaf
  •  1 tablespoon rosemary
  •  1 tablespoon thyme
  •  1 tablespoon turmeric

You will need to start preparing these vegan recipes the night before. Start off by thoroughly washing your kale. You’ll need to drain them, remove the stems, and finely, finely chop them up. Next, take your dry beans and lentils and cover them with plenty of water. They’ll need to soak for about 12 hours. Once they are done soaking, rinse them off and drain them.

Next, add all of your ingredients into a large pot, minus the kale. Let them cook on medium high heat for about 35 minutes or until the vegetables are tender. Next, add in the kale and let the soup cook for another 25 minutes. Remove about ½ of the stew from the pot and run it through your blender. Then, you can add it back into the pot. Stir in the sweet peas and continue cooking until the peas are thoroughly heated.

Go ahead and portion out the stew you will be serving into bowls, and sprinkle each bowl with a generous serving of vegan parmesan cheese. Add a little salt and pepper to taste. Now, it’s time to enjoy these delicious vegan recipes!

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Vegan Recipes : Seitan and Mushroom Stroganoff

Vegan RecipesThese vegan recipes for seitan and mushroom stroganoff are one of my new personal favorites for fall. I like to serve mine over rice, but I would imagine that the vegan recipes would also pair well with toast or vegan noodles. To make a complete meal, serve it with your own favorite type of tossed salad.

On a side note, if you don’t like seitan, you could also substitute tempeh or tofu strips. Personally, I use seitan stir fry strips that I find at my local whole foods market. This recipe will make about 4 servings of stroganoff, but you can easily double the ingredients if you need to make more. To make these vegan recipes, here are the ingredients you’ll need to gather:

  •  2 Tbs cornstarch
  •  3 Tbs soy sauce
  •  1 1/ 3 cups vegetable broth or water
  •  1/ 2 tsp garlic granules
  •  3 Tbs tahini
  •  2 c thinly sliced onions
  •  4 cloves garlic, minced or pressed
  •  4 c sliced fresh mushrooms
  •  2 c thinly sliced seitan strips
  •  ground black pepper, to taste

Start preparing these vegan recipes by fixing the gravy first. Combine the cornstarch and soy sauce in a saucepan and cook them together until they have formed a thin, smooth paste. Gradually, add in the vegetable broth or water and the garlic. Make sure that you stir it continuously. Increase the heat under the saucepan until the mixture comes to a boil. Remove it from the heat, cover the pan with a lid, and set it aside.

In a large, nonstick skillet, add the onions and garlic. Saute the ingredients together for about ten minutes. You may need to add a small amount of water to keep them from sticking to the pan. Add the mushrooms, stirring continuously, and cook the mixture for another 5-7 minutes.

Next, stir in the seitan strips and the previously prepared gravy. Reduce the heat to low. Cook the mixture for another 10 minutes or until the seitan is heated throughout. For your final step in preparing these vegan recipes, season the stroganoff with black pepper to taste, and serve it hot. Enjoy!

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Vegan Recipes : Vegan Cheeseburger Macaroni

Vegan RecipesWe tried these vegan recipes for vegan cheeseburger macaroni for the first time in my house tonight, and it seemed to go over fairly well. Even my kids asked for second helpings, and they aren’t huge fans of the vegan lifestyle. There is a little bit of fat in this recipe from the vegan cheese, but it is still minor compared to the amount of fat you would find in a similar non vegan dish. Make sure to drop me a line and let me know what you think of it.

To make these vegan recipes, here are the ingredients you’ll need to have:

  •  1 Cup Not Beef – ground style or any vegan beef substitute = to 1 pound – more or less)
  •  1 Cup hot water or broth (for the not beef)
  •  1 cup chopped onions
  •  1 14.5 oz can stewed tomatoes
  •  1 cup water
  •  1 Cup elbow macaroni
  •  1.5 cups Soymage vegan cheese – cheddar flavor OR any vegan cheese that melts (Vegan Gourmet is GREAT but I can’t get the cheddar flavor in my area)
  •  1 tsp garlic granules (or garlic powder)
  •  1/4 cup nutritional yeast
  •  1/4 tsp dry mustard
  •  Salt and Pepper to taste

Start preparing these vegan recipes by combining either the broth or hot water (I chose to use broth) with the Not Beef and allow it to sit for about 15 minutes. While it is sitting, go ahead and sauté the onions in a small saucepan with a small amount of water. Add the beef substitute and the garlic and cook them together until they are cooked through and through.

Next, you will need to add the tomatoes and one cup of water and bring the whole mixture to a boil. Add the macaroni to the mix, cover it with a lid, and let it simmer for about 15 minutes. Add in the vegan cheese, nutritional yeast, and the mustard powder. Let it cook for another 5-10 minutes.

Remove the mixture from the heat and serve it hot! I like to serve these vegan recipes with a warm loaf of French bread. Now, it’s time to sit back and enjoy!

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How To Get Enough Protein In Your Vegan Diet

Vegan DietIt will be quite simple for you to obtain the amounts of protein that your body needs on a daily basis when following the vegan diet. Strict planning of your vegan diet is not necessary. Almost all vegan diet foods, with the exception of alcohol, sugar, and fats, will provide some form of protein. Foods that you can include in your vegan diet that will be excellent sources of protein include lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, and kale. When you are planning your vegan diet for the day or week, you will need to ensure that you follow the Recommended Dietary Allowance for protein, but other than that, there is no need for strict planning. For an excellent selection of recipes for the vegan diet that contain protein, head on over to the website of Vegan Do It today.

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Vegan Recipes : Chestnut Loaf

Vegan RecipesIF there were ever vegan recipes that deserve repeating, it is this one! With the holidays right around the corner, this chestnut loaf will make the perfect dish for many occasions. It has been a big hit with my vegan and non vegan friends alike, and I’m pretty sure yours will love it just as much as I do. The chestnuts, walnuts, and herbs give it a sweet, savory, and nutty flavor that is absolutely out of this world.

To make these vegan recipes, here are the ingredients you’ll need to have:

For the Loaf

  •  2 c whole, roasted, peeled chestnuts
  •  1/4 c chestnut flour
  •  2 c unleavened sprouted wheat/spelt bread cubes
  •  1 c walnuts, toasted
  •  1 c celery diced
  •  1 c onion diced
  •  1 c parsnips diced
  •  2 T tamari/soy sauce
  •  3 T ground chia or flax mixed with the broth
  •  1/3 c vegetable broth
  •  2 T fresh sage chopped
  •  2 T fresh thyme
  •  2 T fresh parsley chopped
  •  1/4 c nutritional yeast (optional)
  •  1 t garlic granules (or fresh garlic)

For the Glaze

  •  2 T mustard (1 dijon, 1 whole grain)
  •  2 T apricot jelly or maple syrup

You’ll need to begin preparing these vegan recipes the night before you plan on serving them. Start by cubing the bread and leaf it out so it can dry overnight.

The next day, the bread cubes should be put in your food processor and blended until they are crumbled. Place the crumbles in a bowl. The process should be repeated for the chestnuts and walnuts. Try to leave some of the walnuts in slightly larger chunks, so they will give the bread a bit more texture. All of the processed ingredients should be put in the same bowl.

For your next step, go ahead and process the onions, celery, garlic, herbs and parsnips until they are finely chopped. Put this mixture in a saucepan and cook it on low heat for about 10 minutes. You might want to add a small amount of water to keep the mixture from sticking to the pan. Once done, add the veggies to the bowl along with the flax mixture and the remaining ingredients.

The next step in preparing these vegan recipes will be to mix everything together. It should be a moist dough that holds together well, if not, add some more broth. You don’t want it to be too wet though as it won’t dry out that much in the oven. Press the whole mixture into a loaf pan that has been lined with parchment paper. Go ahead and top it with the glaze. Let it cook in your oven for about 45 minutes at 350 degrees.

Once you take it out of the oven, let the bread cool for about 15 minutes before you remove it from the pan. Slice it, serve it warm, and sit back and enjoy these vegan recipes!

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Vegan Recipes : Crustless Pumpkin Pie with an Almond Butter Oat Crumble

Vegan RecipesThe winter holidays are right around the corner, and my dreams are already filled with visions of pumpkin pie. This has to be my all time favorite dessert, and I would eat it just about anywhere. The other night, I started having cravings for pumpkin pie, but it was too late to start making a pie from scratch. I was curious whether or not I could simply make a pumpkin pie filling. These vegan recipes for crustless pumpkin pie were the results of my efforts. I certainly hope you will enjoy it as much as I did.

To make these vegan recipes, here are the ingredients you’ll need to have:

Ingredients

  •  1 15 oz can of all natural pumpkin puree
  •  1/2 cup of light soy milk
  •  1/4 cup of corn starch
  •  3/4 of light brown sugar
  •  1 1/2 tbsp of cinnamon
  •  1 tsp of ground ginger
  •  1 tsp of nutmeg
  •  2 tbsp of maple syrup
  •  1 tsp of vanilla extract

Ingredients for Topping

  •  1 cup of old fashioned oats
  •  1/4 cup of flour
  •  1/2 cup of brown sugar
  •  1 tsp of cinnamon
  •  1/2 tsp of nutmeg
  •  1 tbsp of Melted Almond Butter

To start preparing these vegan recipes, begin by preheating your oven to 350 degrees. In a large mixing bowl, combine all of your ingredients and mix them together well. The batter should have a smooth, creamy consistency. Taste the batter and add additional seasonings as you think is needed.

Next, in a microwave safe container, melt the almond butter for about 20 seconds. This makes it easier for you to work with. In a different mixing bowl, combine the oats, flour, melted almond butter, and brown sugar, and add in 1 tablespoon of cinnamon and 1/2 teaspoon of nutmeg. They should be mixed together well, which will result in a coarse mixture.

Pour your batter into a 9×13 baking pan. Sprinkle the toppings over it, and bake it in the oven for about 45 minutes, or until the filling is cooked all the way through. Remove it from the oven and let the mixture cool. You can refrigerate it to serve it cold, or choose to serve it at room temperature. It is also good served on top of vegan graham crackers. Either way, I guarantee these vegan recipes will fix your craving for pumpkin or something sweet!

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