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The Collaberative Vegetarian Diet Guide. * 3
    #14948586 -

Auto-Summary
This post aims to inform readers about transitioning to a vegetarian diet, focusing on protein sources and B12 intake. Key points include:

1. B12 intake is crucial; non-vegans can get it from cheese, milk, eggs, and yogurt. Vegans should consider supplements or fortified foods.
2. Nutritional yeast is a great source of B12 and adds flavor to foods like popcorn and salads.
3. Protein sources include fake meats (with caution on ingredient lists), tofu, wheat gluten/seitan, raw foods, nuts, grains, legumes, and spices.
4. Encourages personal experimentation, listening to one's body, and sharing knowledge about diet for overall well-being.

*disclaimer: My intention for this thread is not to convert anyone, nor to argue the ethics of diet. This thread is intended to inform those who have already made a conscious decision and wish to pursue a healthy meatless diet.



  Recently I have seen several posts about people wanting to stop eating meat for various reasons, some only just to give it a break for a while.  Some wanting to stop indefinitely.  And many do not know where to begin with their new diet.  I have seen some say "I guess I will be eating lots of veggies and tofu now".  Well, that does not have to be the case.

  Also, I have noticed among uneducated people, that there is a large concept of vegetarians not getting enough protein.  This can certainly be true if one does not take care of themselves, but I can tell you first hand, it is really simple to get enough, and it not the worry everyone makes it out to be.  Especially in the US.

  The largest concern I know of in a vegetarian diet is keeping up B12 vitamin. Very low B12 intakes can cause anemia and nervous system damage, but if you are not Vegan there are some easy options to make sure you are getting enough. 

There are arguments of Nutritional yeast bio-availability. I will let you do your research and make an informed opinion upon that.  I use it on a lot of foods, and really enjoy it's taste.

  Protip: Nutritional yeast is a GREAT additive to popcorn, and is the only way I will eat popcorn.  Also goes well on salad.  Nutritional yeast

  There are other foods that have a decent b12, here is a small list:

(note, none of these are vegan, so if you are going that route, you will need to find a supplement)

 
  • Chedder cheese
  • Cottage cheese
  • Milk
  • eggs
  • yogurt


  On to the topic of sources for protein:

There are many paths to sustaining protein as a vegetarian.  I have personally tried quite a few just to see how my body responded.  My strongest advice for this category is to tune into your body more and more.  after a meal mentally note how you feel, remember how long you feel full, what kind of full you feel, and your energy levels.

  Source #1 and most popular amongst newer vegetarians is fake meat in various different forms.

Meatless:
"chicken and beef" nuggets, breasts, cutlets, ribs, minced, you name it, it is out there.

This is another topic in which I would strongly urge you to do your own research.  I used to eat a lot of these, mainly in frozen form, but after my own research have let go of a lot of them and keep to a very select few that I am comfortable with.

My cautions towards the fake meats:

Read ingredient lists every time you buy something.  stay away from morning star brand, they are confirmed to using wood fiber for filler.

The only brand I feel comfortable with is Quorn: http://www.quorn.us/Home/

  They are a non-soy based brand and use myco proteins.


Source #2

  Tofu is VERY popular amongst vegetarians, and now some meat eaters alike.  Personally, I try to stray from raw tofu as much as possible.  My reasoning being that Soy products seem to be in everything now, and many are GMO, and various other issues.  I am not a large fan of the taste, or texture.  Although, I Do on occasion have some, Moderation is key.

(tofu is a good protein for those who cannot do gluten)

Source #3

  "Wheat gluten(or seitan)  is a food made from the gluten of wheat. It is made by washing wheat flour dough with water until all the starch dissolves, leaving insoluble gluten as an elastic mass which is then cooked before being eaten."

  Although the description seems a bit bland, this is probably my favorite form of protein as a vegetarian.  It is very malleable with flavoring.  It is SUPER easy to make. and I feel very comfortable eating it.

You can find it in stores premade and sliced, but it can be even more fun to make!

Good seitan recipes


Source #3

  Raw foods!!!  These are probably the most wholesome and delectable of the protein sources.  easy to acquire, fun to eat, little preparation.

  Nuts, grains, legumes, broccoli, spinich are the main ones that come to mind.

My favorites are Garbanzo beans and lentils.

Hummus has become a staple food for me and for some reason never gets old. (especially because it is easy to make and add all kinds of fun flavors)

You can add the beans into stir fry's, soups, and other meals!


Flavorings:


This is my favorite part of cooking!  the herbs and spices that shape and form our experience.

We all have our own tastes, so I will give suggestions from my own perspective which is all I have to go from :awesome:.

  Protip: Many herbs and spices have great medicinal value

  Here is a short list of my usual suspects whilst cooking at home:

Herbs:

Rosemary,  This is my absolute favorite herb and works on so many different dishes.

  Thyme  a great herb for most savory stuff

  sage  a great herb for most savory stuff 

  Coriander

Spices: (as you can piece together, I am a huge fan of curry)

  Clove
  Cinnamon
  ginger(actually a root but I consider a spice)
  turmeric(actually a root but I consider a spice,)
  red chili
  fenugreek
  cumin
  black pepper


  Normally when I cook, I do not go from recipe, nor do I usually have much of an Idea what I am doing when I start.  I really enjoy tossing in variety's of vege's protein and spices in combination's one would not usually consider. A lot of the time it works out really great for me, sometimes not (but those are the learning adventures).

I think it would be cool if we would share recipes, ideas, and general positive knowledge with each other.  I think diet is a very important aspect of our stay on this beautiful planet, and I spent a good majority of my life not knowing what I was consuming.  I intend to stay a vegetation for own personal reason, and I intend to continue to stay aware of my diet and in doing so would like to share my discoveries.

  So! please, share your information.  What do you enjoy?  what are your tips/advice?  Do you have questions that need answering?

  Have a blessed day.  :vaped:


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Sit up and meditate, there's no time to contemplate.
-------------------------------------------------
I have an international Hitech Psytrance project with a friend: BioChronic
I make various form of Psytrance as a solo Project Dendriform

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Re: The Collaberative Vegetarian Diet Guide. [Re: Psy Baba]
    #14948663 -

Protein is incredibly easy to get, but misconceptions about vegetarian nutrition are everywhere despite the numerous world class athletes that have adopted it or even veganism. My favorite combos are lentils/beans with some kind of grain (quinoa is favorite). In winter a make huge pots of a 5-bean/lentil/rice/cheese soup with onions and it never gets old


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What's from the earth is of the greatest worth.:potleaf: :mushdance:
So before u knock it, try it first and you'll see it's a blessing and it's not a curse.

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Re: The Collaberative Vegetarian Diet Guide. [Re: BaSSidio Head] * 2
    #14948699 -

Pescitarianism ftw!


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Re: The Collaborative Vegetarian Diet Guide. [Re: Psy Baba]
    #14948705 -

Good thread.  I quite like my tofu.  Especially when it's fried on a very hot plate, so that it's nice and crispy and caramelized on the outside, and soft and buttery on the inside.  I always use extra firm, because it holds up much better to high temp frying.

I've never heard of Quorn, but I'll have to try it out.  Have you ever eaten Gardein?  It tastes far better than any other brand I've ever used.  Though I usually eat the fake meat as a treat, rather than as a staple.

My staple foods are mushrooms, chick peas, black beans, brown rice, tofu, whole grain bread, spinach, peppers, tempeh, and cheese.

I would like to give up the cheese, and I've already given up eggs for the most part (with the exception of baked goods), but I don't have it in me.  I'll eat cheese until the day I die. :tongue2:

I need to eat spinach 2-3 times a week or I crave it desperately, and don't feel too great.  I assume it's the iron I need.



My favorite recipes are butternut squash, sage, and goat cheese pizza; mushroom and spinach risotto; and smoked Gruyere and Cheddar mac n cheese; and portabella burger with a feta relish.  I absolutely loved the smoked cheeses.  They really satisfy my craving for that smoky meaty taste.

So here's a short write up of the burger:

Marinade a large portabella mushroom in toasted sesame oil, garlic, salt, pepper, and chilies if you'd like.  Make your relish with feta cheese, seeded diced tomato, red bell pepper, diced red onion, jalapeno, black pepper, salt, fresh oregano, and red wine vinegar.  Grill mushrooms.  Put mushrooms on bun with open side up.  Fill cap with relish.  Top with spinach.  It's absolutely amazing.  I much prefer spinach to lettuce.  Lettuce is just water and cellulose without much else.  Not a very worthwhile addition to your diet when you're eating for nutrients, and not to lose weight.


Hakim0777 said:
Pescitarianism ftw!


Fish is the only meat I miss.  But after all this time, I couldn't bring myself to eat it.  It's still flesh to me, and even if it doesn't cause pain or suffering, and provides positive nutritional benefits, it just creeps me out now.  But the fact that I still crave it every once in a while makes me think I'm missing something that's in fish, but not in the other meats.  I'll have to get myself some seaweed-derived DHA

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Re: The Collaberative Vegetarian Diet Guide. [Re: BaSSidio Head]
    #14948706 -

quinoa is great stuff!

per 3.5 oz

Carbohydrates 64 g
- Starch 52 g
- Dietary fibre 7 g
Fat 6 g
- polyunsaturated 3.3 g
Protein 14 g
Water 13 g
Thiamine (Vit. B1) 0.36 mg (31%)
Riboflavin (Vit. B2) 0.32 mg (27%)
Vitamin B6 0.5 mg (38%)
Folate (Vit. B9) 184 μg (46%)
Vitamin E 2.4 mg (16%)
Iron 4.6 mg (35%)
Magnesium 197 mg (55%)
Phosphorus 457 mg (65%)
Zinc 3.1 mg (33%)


--------------------
---------------------------------------------------
Sit up and meditate, there's no time to contemplate.
-------------------------------------------------
I have an international Hitech Psytrance project with a friend: BioChronic
I make various form of Psytrance as a solo Project Dendriform

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Re: The Collaborative Vegetarian Diet Guide. [Re: BothHands]
    #14948714 -

BothHands said:
Good thread.  I quite like my tofu.  Especially when it's fried on a very hot plate, so that it's nice and crispy and caramelized on the outside, and soft and buttery on the inside.  I always use extra firm, because it holds up much better to high temp frying.

I've never heard of Quorn, but I'll have to try it out.  Have you ever eaten Gardein?  It tastes far better than any other brand I've ever used.  Though I usually eat the fake meat as a treat, rather than as a staple.

My staple foods are mushrooms, chick peas, black beans, brown rice, tofu, whole grain bread, spinach, peppers, tempeh, and cheese.

I would like to give up the cheese, and I've already given up eggs for the most part (with the exception of baked goods), but I don't have it in me.  I'll eat cheese until the day I die. :tongue2:

I need to eat spinach 2-3 times a week or I crave it desperately, and don't feel too great.  I assume it's the iron I need.



My favorite recipes are butternut squash, sage, and goat cheese pizza; mushroom and spinach risotto; and smoked Gruyere and Cheddar mac n cheese; and portabella burger with a feta relish.  I absolutely loved the smoked cheeses.  They really satisfy my craving for that smoky meaty taste.

So here's a short write up of the burger:

Marinade a large portabella mushroom in toasted sesame oil, garlic, salt, pepper, and chilies if you'd like.  Make your relish with feta cheese, seeded diced tomato, red bell pepper, diced red onion, jalapeno, black pepper, salt, fresh oregano, and red wine vinegar.  Grill mushrooms.  Put mushrooms on bun with open side up.  Fill cap with relish.  Top with spinach.  It's absolutely amazing.  I much prefer spinach to lettuce.  Lettuce is just water and cellulose without much else.  Not a very worthwhile addition to your diet when you're eating for nutrients, and not to lose weight.


Oh shoot! I had forget Tempeh. Certainly one of my favs as well.  I want to have a Tempeh BBQ.  I think the smokey flavor would work very well wit the cultured taste.


--------------------
---------------------------------------------------
Sit up and meditate, there's no time to contemplate.
-------------------------------------------------
I have an international Hitech Psytrance project with a friend: BioChronic
I make various form of Psytrance as a solo Project Dendriform

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Re: The Collaberative Vegetarian Diet Guide. [Re: Psy Baba]
    #14948740 -

I should add quinoa to my diet.  But it's kind of foreign to me, and though I've eaten it several times, it just doesn't occur to me to look for it when I'm at the shop.

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Re: The Collaberative Vegetarian Diet Guide. [Re: Hakim0777]
    #14948759 -

Hakim0777 said:
Pescitarianism ftw!


This.  Cooking up some tilapia as we speak.

However, I have to say I've become intrigued with the story of the guy who went on a 3-month potato diet and lost nearly 20 pounds.  Low-carb diets will tell you to avoid potatoes because they're high in carbs, but not all carbs are created equal.  Plus, potatoes pack a lot of nutrients per calorie, fill you up fast, and contain nearly every essential vitamin(I think the one thing they're missing is Vitamin A, which you can get from dairy).  Anyway, since reading about this, potatoes have become my main staple food.


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Re: The Collaberative Vegetarian Diet Guide. [Re: Silversoul]
    #14948770 -

I love me some carbs.  Just don't sit on your ass all day and you can eat whatever the fuck you want.

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Re: The Collaberative Vegetarian Diet Guide. [Re: BothHands]
    #14948797 -

BothHands said:
I love me some carbs.  Just don't sit on your ass all day and you can eat whatever the fuck you want.


:sambergfive: True dat! Sweat a little! It's all good.


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Man woke up in a world he did not understand and that is why he tries to interpret it - Carl Jung

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Re: The Collaberative Vegetarian Diet Guide. [Re: Psy Baba]
    #14948828 -

The gladiators of Rome ate an all vegetarian diet...






Muther fucking Buffaloes eat an all vegetarian diet..







Even Pythagoras the Greek founder of Algebra was a Vegetarian





Vegetarians are pussies? Bullshit





Eating Vegan diets make you small? BUllshit





Vegetarianism makes you dumb from lack of Nutrients? BULL  SHIT


/done

Edited by TeamAmerica (08/19/11 08:23 PM)

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Re: The Collaberative Vegetarian Diet Guide. [Re: TeamAmerica] * 1
    #14948844 -

I didn't see those sentiments anywhere in the thread, so I'm not sure who you're arguing with.  I was also under the impression that this thread was about how to eat a healthy vegetarian diet, and not a "whose diet is better" argument.

The trolls are nearby, and you just blew the dinner bell.

Edited by BothHands (08/19/11 08:27 PM)

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Re: The Collaberative Vegetarian Diet Guide. [Re: BothHands]
    #14948853 -

:pipesmoke:

I understand... I posted that in anticipation thank you very much...

Edited by TeamAmerica (08/19/11 08:25 PM)

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Re: The Collaberative Vegetarian Diet Guide. [Re: BothHands]
    #14948855 -

BothHands said:
I didn't see those sentiments anywhere in the thread, so I'm not sure who you're arguing with.  I was also under the impression that this thread was about how to eat a healthy vegetarian diet, and not a "who's diet is better" argument.

The trolls are nearby, and you just blew the dinner bell.


:lol: Sure did.

I have to admit it guys, I'm about to go back to an omnivorous diet since I'm working out like mad right now and I feel like including fish and maybe poultry in the mix cannot hurt.

Does that make me a traitor? :grin:


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Man woke up in a world he did not understand and that is why he tries to interpret it - Carl Jung

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Re: The Collaberative Vegetarian Diet Guide. [Re: BothHands]
    #14948862 -

Get some indian vegetarian cookbooks. They have a few thousand years' experience with healthy lacto vegetarian and vegan food. Also it's amazing. :Tastesgoodman:  I could eat daals everyday, but i only eat them every other day.


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I have pneumonia :pm:


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Re: The Collaberative Vegetarian Diet Guide. [Re: solstice]
    #14948863 -

Raw fish in the form of Sushi is my choice when you get that Protein twitch...

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Re: The Collaberative Vegetarian Diet Guide. [Re: BothHands]
    #14948866 -

BothHands said:
I didn't see those sentiments anywhere in the thread, so I'm not sure who you're arguing with.  I was also under the impression that this thread was about how to eat a healthy vegetarian diet, and not a "who's diet is better" argument.

The trolls are nearby, and you just blew the dinner bell.


This ^ I really do not care what the fallacies are, I just wish to share info on staying healthy.


--------------------
---------------------------------------------------
Sit up and meditate, there's no time to contemplate.
-------------------------------------------------
I have an international Hitech Psytrance project with a friend: BioChronic
I make various form of Psytrance as a solo Project Dendriform

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Re: The Collaberative Vegetarian Diet Guide. [Re: solstice]
    #14948868 -

solstice said:
BothHands said:
I didn't see those sentiments anywhere in the thread, so I'm not sure who you're arguing with.  I was also under the impression that this thread was about how to eat a healthy vegetarian diet, and not a "who's diet is better" argument.

The trolls are nearby, and you just blew the dinner bell.


:lol: Sure did.

I have to admit it guys, I'm about to go back to an omnivorous diet since I'm working out like mad right now and I feel like including fish and maybe poultry in the mix cannot hurt.

Does that make me a traitor? :grin:


well no :shrug:  just a a meat eater. I do not see opposing sides, just different lifestyles and intentions.


--------------------
---------------------------------------------------
Sit up and meditate, there's no time to contemplate.
-------------------------------------------------
I have an international Hitech Psytrance project with a friend: BioChronic
I make various form of Psytrance as a solo Project Dendriform

Extras: Filter Print Post Top
Re: The Collaberative Vegetarian Diet Guide. [Re: Psy Baba]
    #14948871 -

DuNeRaVeR said:
BothHands said:
I didn't see those sentiments anywhere in the thread, so I'm not sure who you're arguing with.  I was also under the impression that this thread was about how to eat a healthy vegetarian diet, and not a "who's diet is better" argument.

The trolls are nearby, and you just blew the dinner bell.


This ^ I really do not care what the fallacies are, I just wish to share info on staying healthy.


aaah FUCK IM sorry Just trying to make some laughs

:ifyoucanawe:

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Re: The Collaberative Vegetarian Diet Guide. [Re: TeamAmerica]
    #14948872 -

TeamAmerica said:
Raw fish in the form of Sushi is my choice when you get that Protein twitch...


With my current diet, I do not get this "twitch" you speak of. I just get hungry, and then eat :awesome:


--------------------
---------------------------------------------------
Sit up and meditate, there's no time to contemplate.
-------------------------------------------------
I have an international Hitech Psytrance project with a friend: BioChronic
I make various form of Psytrance as a solo Project Dendriform

Extras: Filter Print Post Top
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