Wednesday 29 January 2014

"Let food be thy medicine"

I dedicate this post to my awesome & resourceful mum:


“Every human being is the author of his own health or disease.” 
(Budda)


When we spoke I promised you a introduction. So here it is!
This might also be very useful for readers who want to gradually go in the direction of a plant based diet. This is a short introduction!


1. Easy, familiar & exciting plant based meals! (Vegan if you like..)
2. Let's bake something!
3. Nutritional yeast, your new pal!
4. Short guide to vitamins
5. Some inspirational vegans



1. Awesome meals!

There are just so many exciting things to eat! Plant based can be both familiar and even fast-food if you like. The most exciting I think is to make things from scratch and also be pleasantly surprised when it can be done in a few minutes. 


Breakfast



Dinner



Christmas

Specialty



2. Let's bake!


Christmas

Pepperkaker (Norwegian)



3. Nutritional yeast, your new pal!

A so called super food. It is also called "gærflager" in Danish and "næringsgjær" in Norwegian. Often added in food for a more nutty flavor. Many recipes recommend this. 
Nutritional yeast is fortified with vitamin B (especially the important B12).

I buy this here

Till now I have used it for: 
  • Lasagna
  • Pizza
  • Taco
  • Sauces
  • sprinkling it on stuff for extra flavor


4. A short guide to vitamins!

Here are something you should think about if you go on a vegan diet.
(I borrowed this from the vegan RD. A vegan dietitian).
  • Vitamin B12("Vitamin B12. You can’t get enough by eating unwashed organic produce or mushrooms grown in B12-rich soil. The recommended dose is 25 to 100 micrograms per day or 1,000 micrograms 2-3 times per week. If you have not been taking B12 for a while, start out with 2,000 micrograms daily for several weeks.")
  • Vitamin D
    ("If you live where it’s sunny and warm all year and you spend time outdoors without sunscreen, you can make enough. The rest of us need a supplement or fortified foods (just like omnivores do) supplying 1,000 I.U.s of vitamin D. (This amount is well above the RDA for vitamin D but most experts think it’s warranted.")
  • Iodin (jod)
    Eat salt with iodin in it.
    ("Omnivores get most of their iodine from dairy products, which pick up iodine from solutions used to clean cows and equipment on dairy farms. Vegans who regularly eat sea vegetables may get enough, but the content varies a lot as it does for sea salt and other “natural” salts. Miso, which some vegans prefer to use in place of salt—because it’s a whole food—is not usually a good source of iodine. The only reliable sources are iodized salt or a supplement providing around 90 micrograms per day.")

Also remember (like meat eaters) to eat or drink food rich in

Calcium (most soy milk have been added calcium, vitamin D and B12)



Omega 3 & 6
I recommend Udo's choice (liquid), not capsules as they are not vegetarian. 

I used to take cod liver oil, but now I have turned to Udo's choice instead. I have read that you also can have it in your food. You don't have to take a spoonful of it if you use it in your meal.

You can buy this in most health food shops.




5. Some inspirational or surprising vegans!

  • Bill Clinton
  • Ellen Degeneres 
  • Ozzy Osbourne
  • Joaquin Phoenix
  • Mike Tyson


Famous vegans and vegetarians





Interview with Bill Clinton on WHY he became vegan




Fantastic speech! If you want to know something about going vegan and why. Watch this! He is a great orator. (In English with danish subtitles). A short intro before the actual speech.

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