Vegan Diet
A vegan diet is a plant-based diet that excludes all animal products.
Vegans Avoid
Meat:: pork, beef, lamb, veal...
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Poultry: chicken, duck, turkey...
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Fish/Seafood: fish, lobster, crab, shrimp, scallops...
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Dairy: milk, cheese, ice cream, butter...
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Egg: from chicken, fish, quails...
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Bee Products: honey, bee pollen...
*several food additives can also be derived from animals that vegan avoid such as in bread, candy, and fried foods.
Pros. of Veganism
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Plant-based diets are often low in total fat, saturated fat, and cholesterol intake (Mishra et al., 2013).
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Studies have found that plant-based diets, such as veganism, reduce the presence of risk factors of chronic disease (Dinu, Abbate, Gensini, Casini, & Sofi, 2017). These risk factors include a lower BMI, lower levels of total cholesterol, and lower blood pressure.
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Adopting a plant-based diet may aid in weight loss (Mishra et al., 2013).
Please Note:
Individuals who adopt a plant-based diet may fail to take into account the increased amount of nourishment they need to incorporate into their daily meals. Vegan and vegetarian diets often include foods high in nutrient content but low in caloric content. Please plan your meals and snacks accordingly.
Links
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Happy Cow is a website dedicated to providing vegans and vegetarians with recipes, restaurants, and stores to fit their lifestyle
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Rainbow Nourishments is a food blog created by Anthea, a vegan baker from Australia.
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Vegetarian Diet
Type of Vegetarians
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Lacto-ovo-vegetarians: Avoid meat from all animals, including fish.
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Lacto-vegetarians: Consume dairy products but no eggs.
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Pescatarians: Eats fish but no other meats.
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Ovo-vegetarians: Consume eggs but no dairy.
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Vegan: Does not eat any animal-based product.
Benefits
- Lower body weight
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Healthy cholesterol levels
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Decreased chances of developing cancer
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Less risk to develop cardiovascular problems
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Plant based diets are often lower in fats and higher in fiber than meat based diets.
Risks
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May lack nutritional requirements
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Iron
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Calcium
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Protein
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Vitamin D
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Zinc
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Recipes
Mini Mozzarella-Pita Pizza
How to make it
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Step 1
Preheat broiler to high.
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Step 2
Cut each pita in half. Arrange pita, cut side up, on a baking sheet and pour 2 tablespoons of oil on top. Broil for 2.5 minutes or until toasted.
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Step 3
Pour 1 tablespoon of oil in a skillet and add shallots and garlic. Saute for 2 minutes and stir in kale. Cook for 2 minutes and remove pan from heat.
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Step 4
Evenly spread pizza sauce over each pita and top with kale mix and cheese. Broil until cheese is melted.
