This informative resource page is a companion to “A Plant-Based Diet: Why It Matters”
a presentation given by longtime VSSJ volunteer Sadhna Sachdev. She gave a fantastic virtual overview of what a plant-based diet is, how easy it is to go plant-based, and why this diet matters. The presentation is now up on VSSJ’s YouTube! Click here.
You can benefit from her extensive research – ENJOY!
All-in-One Web Resources
- Vegan Kit (User Guide/Starter kit)
- Starter Kit
- When you sign up for vssj’s mailing list your first email is a PDF of a Veg starter guide with lots of helpful resources.
- The Vegetarian Resource Group Meal Plans listed under Vegan Nutrition, Vegan in a nutshell, raising teens and kids, nutrition information, athletes, religion, history, seniors, jobs, travel, User submitted videos, guides and handouts, environment, animal welfare, recipes, food delivery service, restaurants, businesses, Ingredient information
- VegResources starter guides, pledge programs, mentor programs, plant-based doctors, vegan products and stores (clothing, shoes etc), dating, jobs, why Vegan, recipes, eating out tips, nutrition info, current news
- VegEvents worldwide event Calendar
- VegMealDelivery Meal Delivery services
- Veg Groups Helps people stay of go vegan
Cooking & Baking Recipes- Web Sites
https://vegetarianmamma.com/ (50% vegan, gluten free, nut free)
https://www.powerhungry.com/ (gluten free, grain free)
https://www.veganricha.com/ (options for gluten free, grain free, nut free, oil free)
https://theblendergirl.com/ (raw and cooked)
https://www.bosh.tv/ (traditional American)
https://www.connoisseurusveg.com/
Dedicated Baking Recipes- Web Sites
Unconventional Baker (low carb/glycemic, gluten free)
Local Restaurant Guide
All About Protein For Non-Athletes & Athletes
- Daily protein requirement / Plant- vs Animal protein
- Do Athletes Need More Protein?
Vegan-Friendly International Cuisines
Cooking Tips
- Soaking Legumes, Grains, Nuts, Seeds
https://www.pickuplimes.com/single-post/2016/10/31/Benefits-of-Soaking-Nuts-Seeds-Beans-and-Grains
https://www.vegancoach.com/how-to-cook-beans.html#anchor-cleaning-beans
- Egg Substitutes in Baking
https://www.godairyfree.org/food-and-grocery/how-to-substitute-eggs-vegan
https://www.mydarlingvegan.com/replacing-eggs/
- Baking with lower-Glycemic flours, sugars, grain-Free legume & nut flours
www.healthfulpursuit.com/2013/09/how-to-bake-grain-free/
- Spelt flour
https://www.wikihow.com/Substitute-Spelt-Flour-for-All%E2%80%90Purpose-Flour
- Sugar substitutes
https://healthyeating.sfgate.com/replace-stevia-sugar-baking-cakes-3385.html
https://detoxinista.com/make-date-paste-healthy-sugar-substitute/
https://www.gourmetsleuth.com/ingredients/detail/date-sugar
https://www.vitamix.com/us/en_us/how-to-use-applesauce-as-a-sugar-substitute
- Vegan Cheese without Nutritional Yeast
- Nutritional Yeast Substitute
https://www.youtube.com/watch?reload=9&v=isfoD8KScAE
http://gourmetvegetariankitchen.com/2019/12/13/homemade-nutritional-yeast-substitute/
Holiday Meals Helpline
- Thanksgiving Helpline
(833) 4-VEGTHX November 23 to 25 to get help veganize your Thanksgiving menu
Vegan Travel, Cruises, Camps
Food Sources of Specific Vitamins & Minerals
- Calcium: bone health, cardiovascular, muscle, nerve, hormone, and cellular communication systems
- Collard greens, turnip greens, kale, mustard greens, bok choy, chia seeds, navy beans, tempeh, soybeans, chickpeas, okra, almonds, broccoli, swiss chard, beet greens, broccoli rabe
- Iron: Oxygenation and energy/Metabolism
- Legumes (lentils, chickpeas, beans, peas) tempeh, tofu, leafy greens, mushrooms, palm hearts, oats, quinoa, various nuts and seeds, coconut milk, dried apricots. Figs, raisins.
- Vitamin K: K2: bone and cardiovascular health
- Various vegetables and fruits, for example leafy greens and cruciferous vegetables
- Zinc: Sense of smell and taste. Wound healing, immunity, regulating inflammation, learning, eye health, digestion/metabolism, fertility
- Google search specific nuts, seeds, legumeslike beans, chickpeas, lentils, and peas; tempeh and tofu for specific nutrients
- Omega-3: Brain health, heart health, joint health, metabolism, anti cancer and anti-inflammation
- Chia seed, hemp seed, walnut, flaxseed, pumpkin seeds, purslane, zucchini, summer squash
- Iodine: growth in pregnant women, children, brain function, energy/metabolism, hormonal balance
- Wakame or Nori seaweed* (measure out), iodized salt.
- Selenium: Reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection
- Nuts and grains: brazil nuts, cashews, couscous, sunflower seed/butter, whole wheat pasta/pita/tortilla/bread, chia seed, mushroom, pearled barley, soybean, tofu, oatmeal, quinoa, brown rice, pinto bean, soy milk
- Viamin D: bone health, immunity, neuromuscular system, and cell growth. May be generally preventative of disease.
- Sunlight, fortified foods, D supplement. Many Americans deficient
- B12: Important for cardiovascular health, brain function, and energy
- Fortified foods, Nori seaweed*, B12 supplement. No longer found in today’s sterilized produce
* Kelp and Hiziki seaweed appear to have exceedingly high Iodine and contaminants respectively
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