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Complete Guide To Vegan Food

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    When you first go Vegan, it can seem
    overwhelming figuring out what to eat.
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    The idea of finding new recipes and
    checking labels appears daunting.
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    but it's much easier than you'd think.
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    Regardless of how healthy you want to be,
    how much money you have to spend or
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    wherever you are in the world, there are
    always plenty of things to eat as a Vegan.
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    Although I personally eat a diet rich in
    whole foods like fruits, vegetables,
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    beans, potatos and rice, the animals
    and the planet don't care what you
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    eat as long as you aren't harming
    and destroying them.
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    Just bare in mind that you will be
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    much healthier eating a diet rich in whole
    foods and you won't feel your best if you
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    are undercarbed and undernourished. One
    of the most important things for Vegans,
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    especially new Vegans, is to understand
    that the whole plant foods are much less
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    calorically dense than animal products. If
    you undereat you will feel weak and dizzy
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    and making this mistake can often
    discourage people from living
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    compassionately. Therefore it's important
    to ensure that you consume enough
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    calories for your age, size and activity
    level. It's often a good idea for new
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    Vegans to use websites or apps like
    Cronometer to make sure that they're
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    eating enough for the first week or so.
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    For breakfast there are many cereals that
    are Vegan. Use a dairy free milk and add
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    things like fruits and nuts. Oatmeal is
    also a great option and tastes great with
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    cinnamon and fruit like raisins,
    dates, apples and bananas.
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    Toast or bagels are another option. You
    can top these with jam, fruit, nut
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    butters, hummus, guacamole, dairy free
    butter, Marmite, tofu scrambles or even
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    do a full Vegan fry-up with scrambles,
    beans, mushrooms and Vegan sausages
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    and bacon.
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    A fruit based breakfast is perfect for
    starting the day energised and hydrated.
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    You can have a fruit monomeal with just
    one fruit and you can make fruit salads,
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    smoothies, ice creams and juices are also
    great for accompanying something like
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    cereal. But remember to base your meal off
    of calorically dense fruits like dates,
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    bananas and mangoes. These fruits can make
    up a meal or as it's not easy to make a
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    meal out of something like berries.
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    For lunch, bread based meals are very
    popular. Using fillings like salad, hummus
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    and avocado you can make all kinds of
    sandwiches, burritos, pittas and wraps.
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    You can also make great pizzas too.
    And you can also have pasta salads,
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    potato salads, couscous salads and quinoa
    salads for lunch.
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    For dinner you can make a Vegan quiche, a
    stir-fry with wheat or rice noodles and
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    potato wedges, curries and chillies with
    pasta, mash or noodles. You can have Vegan
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    burger or fish products with chips. Pasta
    bakes, potato bakes and all kinds of
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    soups. You can make stuffed peppers or
    mushrooms, spaghetti bolognese and
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    sheppard's pie. Vegan sausages, mash and
    veg are great and Vegan pizza is amazing.
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    For desserts you can make or buy so many
    great Vegan cakes, pies, cheesecakes and
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    chocolates. You can have ice cream,
    sorbets, biscuits, bars and chocolate
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    mousses. Fruit is also a great dessert.
    For snacks fresh and dried fruit works
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    well. As do rice cakes, crackers and nuts.
    There are loads of Vegan bars like Trek
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    bars, Nakd bars, Cliff bars, Rude bars,
    Frank bars and Luna bars. There are
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    plenty of Vegan flapjacks and many
    biscuits, crisps, sweets and chocolates
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    that are accidentally Vegan.
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    When you're eating out, use the app or
    website HappyCow, which will show you
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    all the Vegan friendly restaurants near
    by. And there's always something Vegan
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    friendly that you can pick up to snack on.
    For example you can get a cheap pack of
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    pitta bread and eat it with a salad bowl
    and hummus. And you can also get things
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    like bars and fruit juices.
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    Although things like meat and dairy
    substitutes are nice, they can be quite
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    expensive and we don't need them to be
    healthy. You can be healthy and ethical
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    eating for less than 5$ a day. Rice,
    potatoes, pasta, beans, oats, corn,
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    bananas and raisins are the cheapest foods
    you can buy. And if you base your diet
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    around eating them, it'll be a lot cheaper
    to live.
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    If you're busy with things like family,
    school or work, or just feeling lazy, here
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    are some tips for saving time:
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    Make food in bulk and freeze or
    refrigerate it. You can then have these
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    meals throughout the week and months
    with minimal effort. Most people don't
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    get enough time to eat a proper
    breakfast. Oatmeal is quick to make and
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    very filling, so eat a big bowl of that
    first thing. If you're going out early get
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    a bottle blender and quickly blend filling
    fruits like bananas, then drink your
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    breakfast smoothie while walking or in
    buses and trains.
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    It's also a good idea to carry dried fruit
    like raisins and dates around to snack on
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    when you get a spare minute. Pitta breads
    are also quick and easy to snack on.
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    And for making meals, instead of chopping
    and preparing loads of vegetables and
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    things, use frozen ones that are already
    prepared. Although you do not need meat,
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    dairy and egg substitutes to be healthy,
    many of them are great if you miss the
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    taste and texture of unethical animal
    products.
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    Some of these are in supermarkets but
    health stores and online shops will have
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    a much larger variety. There are loads to
    choose from like Vegan cheeses, meats,
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    milks, yogurts, ice creams, cakes,
    chocolates, burgers, sausages and even egg
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    replacers. Many new Vegans don't realise
    that not all alcohol is Vegan. Some
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    contain gelatin which is made from animal
    bones. And many are filtered through
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    isinglass, which is from the swim bladders
    of fish. So if you go to barnivore.com,
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    they have lists which will tell you which
    products are or not Vegan.
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    It is worth mentioning that a lot of Vegan
    process foods contain palm oil.
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    Although new Vegans should focus on things
    like meat, dairy and eggs before worrying
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    about palm oil, it is an unethical product
    which causes a great deal of harm to both
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    animals and the environment. This is
    why many Vegans choose to avoid it while
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    possible.
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    It can seem overwhelming trying to look on
    labels of familiar products. So here's how
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    to quickly work out if something is Vegan:
    look out for the obvious ingredients like
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    meat, dairy, eggs and honey (dairy and
    eggs are often in bold and in the allergen
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    list, but meat and honey aren't);
    a "suitable for vegatarians" label will
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    quickly show you if something contains
    meat, but look out for these common
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    ingredients: casein, whey, rennet and
    lactose come from dairy products, although
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    lactic acid is almost always Vegan. And
    carmine which is also called "red 5",
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    "E120" or "cochineal" or "carminic acid"
    which comes from insects and is used as
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    a red dye. And beeswax and shellac which
    are often used as coatings for things like
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    sweets. Also look out for vitamin D3 which
    is extracted from either fish or sheep's
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    wool. And look out for E numbers E542,
    E913, E966 and E1105. It's impossible to list
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    every single ingredient, so in the
    description I've included lists with Vegan
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    and non-Vegan ingredients and E numbers,
    which you can use for quick referencing.
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    Don't worry about making mistakes and
    accidentally eating something with an
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    animal ingredient. You'll learn as you go!
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    Just by eating lots of whole plant foods
    you'll get virtually everything you need.
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    But you can use Cronometer to check if
    you're getting enough. If you find that
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    you don't eat enough of a certain
    nutrient, look on this list on adaptt.org
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    which explains exactly which foods to eat
    to get each nutrient.
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    Vitamin D should ideally be sourced from
    the sun but if that's not possible, eat
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    some fortified foods like dairy free milks
    or take a supplement. Since credible
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    doctors like Michael Greger recommend
    supplemeting B12, I recommend taking
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    a weekly B12 supplement providing at least
    2000 mg. You can find recipes to all the
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    meals recommended using google and
    Youtube. Simply search "Vegan recipes" or
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    "Vegan what i eat in a day". I recommend
    checking out channels like The Vegan
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    Corner and plantbasedjudy.
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    No one really wants to harm animals,
    people or the environment.
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    And by choosing to be Vegan you have the power
    to save over 1,100 gallons of water, 45lb
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    of grain, 30 sq ft of forrest and land,
    20lb of CO2 and 1 animal's life.
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    Every single day.
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    Regardless of how much time or money you
    have, what foods you enjoy and how healthy
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    you want to be it so easy to eat Vegan.
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    I've compilled the informantion
    presented in this video with links and
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    more detail into a short free ebook. So
    click the link below to download it.
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    It takes hundreds of hours to produce
    free educational resources like this one,
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    so if you want to help support my activism
    please visit my Patreon page for more
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    information.
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    As always, if you need help progressing
    to a Vegan lifestyle, email me or add me
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    on skype.
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    I'm happy to help you with any obstacles
    you're facing.
Title:
Complete Guide To Vegan Food
Description:

For new Vegans, it can seem overwhelming figuring out what to eat. In the following video, I explain fundamentals to succeeding on a plant-based diet, ideas for breakfast, lunch, dinner, dessert and snacks. I cover tips for eating out, eating cheaply and eating for busy lifestyles. I also discuss substitute products, alcohol, palm oil and explain how to check labels. I also briefly discuss nutrition.

Ebook with extra links and information: https://www.dropbox.com/s/ehftxjlz0a5p4bi/Complete%20Guide%20To%20Vegan%20Food%20Ebook.pdf?dl=0

For more regular content help support my activism via PATREON: https://www.patreon.com/theveganactivist?ty=p
--
HOW TO GO VEGAN OVERNIGHT
STEP 1- Educate yourself:
Gary Yourofsky’s speech: https://www.youtube.com/watch?v=U5hGQDLprA8
http://www.adaptt.org/
Earthlings: https://www.youtube.com/watch?v=vrgJXcyYWQE
http://www.earthlings.com
Forks Over Knives: http://putlocker.tn/forks-over-knives/
http:/forksoverknives.com
Uprooting the leading causes of death: https://www.youtube.com/watch?v=30gEiweaAVQ
http://nutritionfacts.org
Cowspiracy: http://putlocker.tn/cowspiracy-the-sustainability-secret/
http://www.cowspiracy.com/facts/
BiteSizeVegan: https://www.youtube.com/user/BiteSizeVegan
Farm to Fridge: https://www.youtube.com/watch?v=W4J2Q4BhZE8
STEP 2- Eat vegan
Top recipe channels:
Mary's Test Kitchen- https://www.youtube.com/user/marystestkitchen
The Vegan Corner- https://www.youtube.com/user/thevegancorner
Cooking With Plants- https://www.youtube.com/user/cookingwithplants
Sim's Kitchenette- https://www.youtube.com/user/simskitchenette
Recipe website: http://mouthwateringvegan.com/
Cronometer for nutrient tracking: https://cronometer.com/
STEP 3- Non-food issues
Animal testing: Cruelty Free International https://www.crueltyfreeinternational.org/
Ocean Protection: Sea Shepherd Conservation Society www.seashepherd.org
Hunting: Hunt Saboteurs Association www.huntsabs.org.uk/
STEP 4- Live vegan and connect
Facebook groups: https://www.facebook.com/search/results/…
Twitter: @VeganRevolution
@VeganActivist1
STEP 5- Become an activist
Tips: https://www.youtube.com/watch?v=_-IHy2K5Mt0&feature=youtu.be

Subscribe and follow The Vegan Activist :
YouTube: https://www.youtube.com/channel/UCE0yGL4Bgs2QNomOrslyLtw
Instagram: https://instagram.com/theveganactivist/
Facebook: https://www.facebook.com/TheVeganActivist
Twitter: https://twitter.com/VeganActivist1
Strava: https://www.strava.com/athletes/7377522?utm_source=top-nav
Wordpress: https://becominganactivist.wordpress.com/
Email: theveganactivist@hotmail.com

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Video Language:
English
Duration:
08:07

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