Veganism – Page 21 – The VeganAsana

B-12 and Veganism – Flashback Friday

By theveganasana | September 20, 2013 - 3:40 pm | September 20, 2013 Nutrition, Vegan MoFo '13, Veganism

There are many vitamins and minerals that we hear about in the media, from medical professionals, and from our parents/family growing up. We mostly understand that we require some calcium, vitamin D, vitamin C, and iron. We understand that we need protein (though there are very interesting debates about how much). However, many of us have no clue about the B vitamins. Vitamin B12 can be a particular issue for those on a vegan diet who do not consume fortified food/drink (like soymilk). Thus, raw vegans may be more inclined to a B12 deficiency.

Why is this important? B12 is a vitamin that the body requires (like folic acid) to make red blood cells. The body cannot synthesize B12; it must be consumed in the diet. I’m sure that I don’t need to explain that red blood cells are pretty important to our oxygenation and thus our overall health and wellness.

In a typical Westernized diet, people generally absorb sufficient quantities of B12 by eating meat, eggs, and dairy products. Those who consume a vegan diet, or those who eat a very limited variety of foods (which can be more common in older adults), may find it very difficult to consume adequate B12. Additionally, some medical conditions (including Crohn’s disease) and medications (including popular stomach acid reducers) may make it hard for the body to absorb enough B12 through diet.

Often, people are unaware that they have a B12 deficiency unless/until it becomes severe. Symptoms can include fatigue, bleeding gums, weight loss, dizziness. Persistent B12 deficiency can even lead to nerve damage and the associated physical and mental symptoms.

If you suspect that you have a B12 problem, your physician can test for anemia and B12 levels. However, even if you don’t think testing is needed, it’s probably a good idea to think about how much B12 you are consuming and whether you need to supplement your dietary levels. For those on a vegan, but not raw, diet, soy milk and other processed vegan foods may be fortified with B12. For individuals on a raw diet, B12 (or full spectrum B) vitamins are readily available in most pharmacies, GNC stores, or online.

If you would like more information about the role of B12 in the body and supplementation, check out:

American Family Physician article on B12 deficiency

The Vegetarian Society B12 information sheet

Ten Vegan Treats I Enjoy

By theveganasana | September 17, 2013 - 11:52 am | September 17, 2013 Vegan MoFo '13, Veganism

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I work with a few (lovely) people who are convinced that, as a vegan, all I eat is twigs and bark. Today, on Top Ten Tuesday (or List It Tuesday), I am sharing a few of the “treats” that I regularly enjoy. While some of them are fairly nutritious, others are very much not.

In no particular order:

1. Soy latte – Yes, indeed. I can drink a soy latte, with no additional flavoring or sweetener, at just about any time and really love it. Pretty much the only time that I won’t have one is if my stomach is actively ill. Otherwise, bring them on! I really do like Starbucks (sorry, SB haters), but that isn’t required. After 3 p.m., I’ll generally go with decaf, but that’s my only concession.

2. Soy crisps – A while ago, I tried to decrease my pretzel reliance, and I missed the crunchy salty goodness. So, in came the soy crisp. They come in many flavors, but I like the plain sea salt best.

3. Pistachios – Pistachios are a good snack for me, because they take some concentration and mindfulness to eat, and the activity makes me feel like I’m having a nice big snack, even if I only have a few. Also, nutritious!

4. Frozen banana “milkshakes” – When the desire for ice cream hits, there are always frozen bananas in my house, and I can whip up one of these quickly. As a side benefit, they are also pretty good for you.

5. Tofu not-jerky – I actually don’t have this as often as I want to, because it doesn’t last long in my house and then it’s all gone *sadface.*

6. Apples with cinnamon – Sometimes, I can go for a long period without eating an apple, and then when I do, I wonder what I was thinking! I love apples, and a little cinnamon sprinkled on top is just the ticket.

7. Dark chocolate squares – I actually don’t eat much chocolate. It’s not that I don’t like it, but I rarely crave it. But, when I do, these dark chocolate squares are rich and very chocolatey and nip that craving right in the bud.

8. Daiya provolone and wheat crackers – Just yum. I don’t know that I think it tastes like provolone, but then I have not had that for almost a decade. I like it, whatever it tastes like, and like the idea of having “cheese” and crackers.

9. Peanut butter and ?? – On celery, on crackers, on a banana, on an apple, on a spoon. I love peanut butter.

10. Carrots and brown mustard – Yeah, it might sound a little bit odd, and I recognize that this is basically a veggie (contributing to the twigs and bark idea), but I do like carrots dipped in brown mustard. I can eat many of them… many.

So, there you have it, ten treats that I enjoy. How about you?

Eggplant Non-Parm – Vegan Recipe

By theveganasana | September 16, 2013 - 12:00 pm | September 16, 2013 Vegan MoFo '13, Vegan Recipes, Veganism

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Ingredients

For Eggplant
2 eggplants (medium to large), sliced thinly
1 sleeves of wheat saltines, blended to a coarse powder (pretzels or will work)
2 cups panko bread crumbs (or increase the crackers)
3 cups flour
4 tsp salt
4 tsp ground pepper
1/3 cup nutritional yeast flakes
2 T Italian seasoning
4 cups soy milk or rice milk (unsweetened, unflavored)
1/2 cup white vinegar
olive oil

(note – depending on how big your eggplants are, you may need to do a second batch of the wet and dry mixes)

For marinara sauce
1 red pepper, diced
2 stalks celery, diced
1 medium onion, diced
5 cloves garlic, minced
2 cups diced tomatoes
35 oz crushed tomatoes
2 T raw sugar
2 T Italian seasoning (or fresh basil and oregano to taste)
3 T olive oil
Sea salt and pepper to taste

Process

For eggplant
Place soymilk in a shallow bowl and add vinegar. Whisk until the milk thickens. It will smell sort of like buttermilk.
Place dry ingredients in larger shallow bowl and mix well.
Individually, dip slices of eggplant in the milk mix (both sides) and then press firmly into the dry mix (both sides)
Coat a baking sheet with olive oil and place slices in one layer. Bake at 425*. Flip when the bottom begins to brown to cook the second side.

For marinara
Put olive oil in large saucepan and heat at medium high. Add onions, red peppers, celery, and garlic and sauté until they begin to soften. Add tomato (diced and sauce) and sugar and stir. Simmer 20 minutes or longer.