Myth Debunked: Vegans and Vegetarians Just Eat Lettuce
A common myth is that vegans and vegetarians only eat rabbit food. Lettuce and carrots. This belief is far from the truth. These days one can go out to eat or cook at home vegetarian and vegan versions of nearly any dish that is traditionally made with animal foods. All of the following dishes can be made both vegetarian and vegan and many are already vegetarian or vegan. Pizza, lasagna, burritos, spaghetti, chips and salsa, burgers, guacamole, fajitas, quesadillas, hummus, baba ganouj, lentils and rice, tabbouleh, salads, thai and indian curries, and sushi are some examples. There is a plethora of vegetarian and vegan cookbooks on the market that will teach you how to make delicious Thai, Lebanese, Caribbean, Mexican, Cuban, Italian, Indian, and American foods that will leave you feeling completely satisfied.
Some people crave the taste and texture of meat when they go vegetarian. There are several companies that make mock, or faux, meats such as Gardein, Beyond Meat, and Quorn. These companies produce vegetarian and vegan versions of ground beef, chicken, meatballs, and more.
There are several types of plant based milks on the market that can be consumed in place of cow’s milk. These include soy milk, almond milk, hemp milk, hazelnut milk, coconut milk, rice milk, and oat milk. There are recipes online that detail the very easy process of making your own nut milk. You won't find pecan milk, walnut milk, or pine nut milk in a store but you can surely make your own!
For those who miss cheese, there are many varieties of vegan cheeses from makers such as Follow Your Heart, Treeline, Daiya, and Kite Hill that are made of soy or tree nuts. These cheeses range in types from parmesan, creamy and spreadable, cheddar, Monterey Jack, nacho, feta, provolone, and mozzarella. These cheeses can be found in blocks, slices, or even shredded forms.
There are vegan options for yogurt as well. SO Delicious has a cultured coconut milk yogurt that comes in both a regular style and a Greek style as well as a cultured almond milk yogurt in Greek style. Amande and Almond Dream are other brands that offer cultured almond milk yogurt. Whole Soy and Co, Stonyfield Organic, and Silk offer soy yogurt.
Earth Balance and Smart Balance offer vegan butter alternatives, but like real butter, they should be used sparingly as these are very high fat foods.
While it is not recommended to eat a lot of processed foods, it is okay to eat them occasionally during your transition if you are feeling vulnerable. The main goal is to stay vegan so do what you need to do in the beginning to become comfortable eating a fully plant based diet.
In addition to the foods mentioned above, vegan diets also include a wide range of whole plant foods. A sample of popular vegetables and grains include potatoes and sweet potatoes, tomatoes, corn, rice, wheat, quinoa, broccoli, cauliflower, asparagus, artichokes, beans, celery, onions, garlic, leeks, cabbage, mushrooms, lettuce, kale, collard greens, zucchini, yellow squash, pumpkin, butternut squash, acorn squash, spaghetti squash, okra, turnips, radishes, eggplant, spinach, carrots, peas, peppers, sprouts, and several herbs. A sample of popular fruits include apples, pears, bananas, mangos, watermelon, honeydew, cantaloupe, papaya, blackberries, blueberries, raspberries, grapes, cherries, figs, kiwi, oranges, peaches, plums, pineapple, pomegranates, dates, and strawberries.
As you can see, veganism and vegetarianism are not simply rabbit diets of lettuce and carrots. When you take into account the rainbow of fruits and vegetables offered at the grocery store and local farmer's markets you will find that these diets offer plenty of diversity. Add to that the several dining options and mock meats, milks, cheeses, and yogurts and you will never feel deprived. If you are not the most creative person in the kitchen then it would be a good idea to buy a vegan cookbook or two and experiment with new recipes and flavors. You will find the dishes that you like the best and will feel satisfied and satiated after mealtime.
Some people crave the taste and texture of meat when they go vegetarian. There are several companies that make mock, or faux, meats such as Gardein, Beyond Meat, and Quorn. These companies produce vegetarian and vegan versions of ground beef, chicken, meatballs, and more.
There are several types of plant based milks on the market that can be consumed in place of cow’s milk. These include soy milk, almond milk, hemp milk, hazelnut milk, coconut milk, rice milk, and oat milk. There are recipes online that detail the very easy process of making your own nut milk. You won't find pecan milk, walnut milk, or pine nut milk in a store but you can surely make your own!
For those who miss cheese, there are many varieties of vegan cheeses from makers such as Follow Your Heart, Treeline, Daiya, and Kite Hill that are made of soy or tree nuts. These cheeses range in types from parmesan, creamy and spreadable, cheddar, Monterey Jack, nacho, feta, provolone, and mozzarella. These cheeses can be found in blocks, slices, or even shredded forms.
There are vegan options for yogurt as well. SO Delicious has a cultured coconut milk yogurt that comes in both a regular style and a Greek style as well as a cultured almond milk yogurt in Greek style. Amande and Almond Dream are other brands that offer cultured almond milk yogurt. Whole Soy and Co, Stonyfield Organic, and Silk offer soy yogurt.
Earth Balance and Smart Balance offer vegan butter alternatives, but like real butter, they should be used sparingly as these are very high fat foods.
While it is not recommended to eat a lot of processed foods, it is okay to eat them occasionally during your transition if you are feeling vulnerable. The main goal is to stay vegan so do what you need to do in the beginning to become comfortable eating a fully plant based diet.
In addition to the foods mentioned above, vegan diets also include a wide range of whole plant foods. A sample of popular vegetables and grains include potatoes and sweet potatoes, tomatoes, corn, rice, wheat, quinoa, broccoli, cauliflower, asparagus, artichokes, beans, celery, onions, garlic, leeks, cabbage, mushrooms, lettuce, kale, collard greens, zucchini, yellow squash, pumpkin, butternut squash, acorn squash, spaghetti squash, okra, turnips, radishes, eggplant, spinach, carrots, peas, peppers, sprouts, and several herbs. A sample of popular fruits include apples, pears, bananas, mangos, watermelon, honeydew, cantaloupe, papaya, blackberries, blueberries, raspberries, grapes, cherries, figs, kiwi, oranges, peaches, plums, pineapple, pomegranates, dates, and strawberries.
As you can see, veganism and vegetarianism are not simply rabbit diets of lettuce and carrots. When you take into account the rainbow of fruits and vegetables offered at the grocery store and local farmer's markets you will find that these diets offer plenty of diversity. Add to that the several dining options and mock meats, milks, cheeses, and yogurts and you will never feel deprived. If you are not the most creative person in the kitchen then it would be a good idea to buy a vegan cookbook or two and experiment with new recipes and flavors. You will find the dishes that you like the best and will feel satisfied and satiated after mealtime.
