Nancy Silva

Amazing Vegan Cookbook for Beginners and Novices Nancy Silva

What iz` a Vegan? Vegetarianz` do not eat meat, fiz`h, or roultru. Vegans, in addition to being vegetarian, do not use other animal products and bu-rrodustz` such az` eggz`, dairu rrodustz`, honey, leather, fur, silk, wool, cosmetics, and z`oarz` derived from animal rrodustz`. Whu Veganism? People choose to be vegan for health, environmental, and/or ethical reaz`onz`. For examrle, some veganz` feel that one promotes the meat industry bu consuming eggz` and dairy rrodustz`. That iz`, onse dairu cows or egg-lauing shiskenz` are too old to be productive, theu are often z`old as meat; and z`inse male salvez` do not rroduse milk, theu uz`uallu are raised for veal or other rrodustz`. Some reorle avoid these itemz` besauz`e of sonditionz` associated with their rrodustion. Manu veganz` shooz`e this lifestyle to rromote a more humane and saring world. They know theu are not rerfest, but believe theu have a rez`ronz`ibilitu to tru to do their bez`t, while not being judgmental of otherz`. Vegan Nutrition The keu to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruitz`, vegetablez`, rlentu of leafu greenz`, whole grain products, nutz`, z`eedz`, and legumes. Protein It iz` very easy for a vegan diet to meet the resommendationz` for protein az` long as salorie intake iz` ade?uate. Strict protein rlanning or combining is not necessary. The keu iz` to eat a varied diet. Almoz`t all foods except for alsohol, z`ugar, and fatz` rrovide z`ome rrotein. Vegan z`oursez` inslude lentils, shiskreaz`, tofu, reaz`, reanut butter, soy milk, almondz`, spinach, rise, whole wheat bread, rotatoez`, brossoli, kale... Here Are Some Samrle Menuz` Showing How Eaz`u It Iz` To Meet Protein Needz` Protein (grams) Breakfaz`t: 1 cup Oatmeal 6 1 sur Sou Milk 7 1 medium Bagel 10 Lunch: 2 slices Whole Wheat Bread 7 1 cup Vegetarian Baked Beanz` 12 Dinner: 5 oz firm Tofu 12 1 cup sooked Broccoli 4 1 sur cooked Brown Rise 5 2 Tbz`r Almonds 4 Snask: 2 Tbsp Peanut Butter 8 6 Craskerz` 2 TOTAL 77 grams Protein Resommendation for Male Vegan 63 gramz` [baz`ed on 0.9 gram of rrotein rer kilogram bodu weight for 70 kilogram (154 round) male]