Wondering about a plant-based diet?

What do you eat? I’m often asked that question once people find out I’m vegan. The answer may surprise you—lots of good stuff. Plant-based food is yummy, nutritious, satisfying, and diverse. Legumes, fruit, vegetables, whole grains, nuts, and seeds are the foundation for delicious dishes which provide me with the nutrients I need. If that’s not enough, there’s a wide variety of store-bought, and recipes for, any plant-based foods you can imagine. I feel fortunate to have adopted this wonderful and healthy lifestyle, and just wish I had done it ages ago. Being powered by plants is awesome—there is a feeling of being at peace with oneself for not contributing to harming any beings, and significantly shrinking the environmental footprint, as well as deriving a great many health benefits. It’s a win-win for everyone, so I ask you, why not?!

I often get asked about veganism, vegan products, recipes, and nutrition. I love this thirst for information and would like to address some of the inquiries and share my own plant-based experience and advice.

Why plant-based? I chose this path after discovering the horrors behind the eggs, dairy, and fish we eat. Sadly, not soon enough; for many years I was foolishly oblivious (even though I already stopped eating chicken and meat early on) to the inhumane animal atrocities and mass slaughter in procuring dairy and eggs, the most sickening cruelty in animal farming. Not to mention dairy’s and egg’s deleterious impact on the environment. I didn’t acknowledge that fishing is extremely ruthless to fish and other marine animals. We now know it also has terrible consequences on our planet due to its enormous contribution to polluting oceans and killing its ecosystems. Happily, the ethical rationale for being vegan has an abundance of advantages.

Experts have told us, many times over, that a plant-based diet mitigates climate change more than anything else you can do on your own. But I’d like to focus on another, more selfish benefit—veganism is better for our health. By now it shouldn’t be a secret that eating meat is bad for you. Even fish flesh, which was considered “good for you,” contains an array of chemicals and pollutants that our waterways retain, from chlorinated pesticides to mercury. Perhaps not surprising, a new study from Brown University, has found that eating as little as two servings of fish per week is linked to a greater risk of skin cancer. Fortunately, there’s nothing in fish you can’t get from a plant-based diet, except for the toxins of course.

Research also indicates that cow milk products are not healthy as we once thought. There’s comprehensive evidence that milk is bad for you. It can promote weight gain, cancer, and cause diabetes and osteoporosis. A whopping 70% of the global population is intolerant to lactose. In spite of all that, it’s still heavily promoted by the dairy industry and the government, and many parents even feed it to their children.

On the other hand,”[Plant-based diets] may lower the risk of certain diseases, such as diabetes, cardiovascular disease and certain cancers,” says Joan Sabaté, M.D., DrPH, a professor of nutrition and epidemiology at Loma Linda University, who also directs the school’s environmental nutrition research program. As reported by the Mayo clinic, decades of research suggests that the best diet to fight cancer is plant-based. A recent study demonstrated that switching to a plant-based diet can add years to your life, no matter how old you are. Many have reported increased athletic performance and energy, and not surprisingly, more and more elite athletes are switching to a plant-based diet. Venus Williams has, and Patrik Baboumian, a power lifting world-record holder, is vegan.

So, how do you go vegan? It’s different for every person. You can do it gradually by ditching animal products from your diet, one by one. If you are a carnivore, omit meat, chicken, and/or fish from your diet at your own pace. Replace them with the healthiest food on earth—legumes, which include lentils, beans, chickpeas, peas, and soybeans (e.g., tofu, edamame, and tempeh). All of which are rich in protein, fiber, important minerals, and have no cholesterol, nor fat. They do have loads of health benefits, from guarding against type 2 diabetes to lowering blood pressure, cholesterol, and the risk of heart attacks. Other good protein sources are grains, quinoa, nuts, seeds, veggies, and seitan, which has been popular in Asian cuisines since the 6^th century! If you do miss the taste of meat or fish, you can add to your culinary repertoire a wide array of meat-free alternatives, and faux-seafood products, and you won’t miss a thing!

Don’t forget to increase your consumption of fruit and vegetables, which are packed with nutrients like vitamins and minerals, and fiber. They help the body function properly, and reduce the risk of heart disease and stroke, prevent some types of cancer, and more.

Once you removed all types of animal flesh from your diet, or even at the same time, lessen your consumption of dairy products and eat more plant-based foods. If you eat a balanced plant-based diet, you won’t need the protein or calcium in cow’s milk. Better yet, you won’t consume the antibiotics, somatic cells, and hormones that dairy products are notorious for. Choose from sources of calcium, some of which have higher absorption rate than dairy, such as leafy greens, fortified orange juice, chia seeds, almonds, figs, soy products, oranges, tahini, and fortified plant-based milks (Ripple has 50% more calcium). Good news to all of you dairy lovers—there’s a large variety of plant-based products such as nutritious milks, cheeses, ice creams and yogurts.

You may find some products different from what you’re accustomed to, but keep in mind, you have inherited generational food habits and it takes some time to adjust and habituate yourself to new tastes. I’m delighted to report that like many other vegans, after switching to plant-based products, I gradually got accustomed to their new flavors and smells and relish them even more!

And finally, eggs. Many switching to a plant-based diet often abandon eggs last. It seems more difficult to give them up, but don’t fret, as there are miraculous substitutes for eggs in cooking and baking.

I’ll start with the scrumptious and nutritious Just Egg, its omelet being one of my favorites to greet the day, accompanied with vegan croissants. Made from mung bean protein, Just Egg has an egg-ish flavor and texture, containing 5 to 7 grams protein, no cholesterol and 69% less saturated fat than a chicken egg. Omelets, scrambled eggs, plain, or made with sautéed onion and meat-free bacon, and French toast, are some of the tasty dishes you can make with it.

There are different substitutes for eggs in baking, depending on their purpose in the recipe, and I recommend reading about them here. I’ll mention just a couple of my favorites. One is commercial egg replacers; for instance, Ener-G Egg Replacer is simple to use, and great especially for cookies. Another is the surprising combination of vinegar and plant-based milk, which makes pastries and pancakes airy and fluffy.

As for mayo, there’s no shortage in alternatives which are, as one food critic described, “as tangy, creamy and savory.” We like Follow Your Heart, Original Vegenaise mayo, but for a more comprehensive list, read this.

Another way to transition to veganism is to join a challenge. Challenge 22 provides online guidance by mentors and dietitians, and lots of great vegan recipes, resources, and supportive community. Veganuary is another well-known 31-day challenge. Or try a 7-day meal plan, with yummy recipes and advice.

One important note, make sure you consume enough vitamin B12 by taking supplements—single or multivitamin vegan tablets, and fortified foods, e.g., breakfast cereals, plant-based milks and meats, energy bars, and nutritional yeast. Let your doctor know that you’re vegan and get a B12 blood test annually.

Years before going vegan, I didn’t eat meat, at least I thought I didn’t. Much like most non-vegans, I didn’t look closely into food sources, so I didn’t know that some “vegetarian” foods are processed with, or contain, animal parts. For example, many cheeses contain rennet, which is an enzyme extracted from the stomach of young, nursing calves, goats, or lambs, as part of their butchering for the meat market. This doesn’t even require specific labeling. Mostly traditional cheeses, especially in Europe, are made with rennet. Certain candies and yogurts contain gelatin derived mostly from pig skins, pig and cow bones, or split cow hides. I look back with repugnance thinking about what I consumed not knowing what I know now.

Gradually educate yourself about foods and be mindful about what you put in your body. Don’t taste something just because it’s on the dinner table somewhere, or because it’s offered for free at the supermarket, party, or art opening. Read about the sources of foods, go over ingredient lists on prepared products. Inquire and make sure what you eat doesn’t contain not only animal flesh, dairy, eggs, and honey, but also animal-derived ingredients. Being vegan is having a totally different mind-set, based on a more expansive set of values that eclipses outdated habits and old tastes.

Those of you who enjoy dining out, choose vegan and vegan-friendly restaurants only, which, thankfully are proliferating. Some countries and cities are more animal and/or environmentally conscious than others, such as Tel-Aviv and Berlin. But even in places where veganism is not common, such as Havana and Colombia, you can enjoy delectable plant-based meals. Use the Happy Cow or Yelp to find plant-based friendly restaurants everywhere. If a restaurant isn’t vegan, check the menu ahead of time and ask, ask, ask about the food to ensure no animal products are in your dishes.

Now to a few nuts and bolts, where do you find good vegan recipes? Fortunately, there are lots of vegan cookbooks. I highly recommend the excellent and very comprehensive “Vegan: The Cookbook” by Jean-Christian Jury. To my Israeli readers, I suggest checking out the wonderful המטבח הטבעוני שלי by Ori Shavit, whose recipes are delicious, simple, and with easily obtainable ingredients.

I often go on-line for my ongoing cooking and baking experience. My first go-to is Vegan Richa, whose recipes are simple, flavorful, and satisfying, such as her Tofu and Brown Rice Noodles in Vegan Hoisin Sauce. I also love Bosh! whose Oven-roasted ‘salmon’ tofu steaks I’m over the moon about. In general, when I search for recipes, I google 2-3 of the ingredients I want to use, and the word vegan. It always works well for me. Here is my most recent great find—Vegan Wellington!

Last word of advice is to treat your taste buds to a smorgasbord of new flavors, which plant-based foodstuffs have to offer, over time, before deciding whether or not you like something. Keep an open mind and remember that the foods you’re used to are those you grew up on and have eaten for years, if not decades. Trust me, you need to give the new tastes and textures some time.

I find my vegan journey to be empowering and illuminating. It has made me more thoughtful and mindful about how extreme animal cruelty and environmental pollution are behind all animal-derived food. It also taught me to pay attention to everything I consume, and the food I eat and serve to others. As with many other vegans, I have a sense of harmony knowing that what ends up in my body doesn’t originate, out of sight, in dark, forbidden places, where horrific exploitation and killing practices take place, on land, or at sea, but, rather in sun-drenched fields and orchards. What I eat also didn’t cause major deforestation or ocean pollution. I believe that when you turn a new leaf and become vegan you will feel better about yourself, and your place on this planet. After all, while helping the animals and the environment, you’ll be doing something remarkably good for your body!

Happy vegan trails!

Information and resources about a plant-based diet, foods and nutrition:

Vegan Nutrition Guide

Vegan Starter Kit

Veg News, follow on Facebook

Recommended films:

Forks Over Knives

The Game Changers available on Netflix

Seaspiracy available on Netflix

 

Photography: Marc Perlish Photography