This is the week to dig through your freezer and see whats hiding out in the back of it! If youve got half used strawberries that didnt make it into a smoothie, some mixed veggies that just arent that great for a stir fry, or some random raspberries youre not sure what to do with, no worries! This meal plan makes the most of what youve got! If you dont have a certain ingredient such as mint or parsley to go over top of a recipe, dont worry! This week isnt about make the most beautiful recipes, but rather, about making the most of whats in your pantry!

We also highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy! And, dont forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Lets get started!

This week, were bringing you ideas on how to make meals using frozen fruits and vegetables for breakfast, lunch, dinner and dessert that are fully vegan and plant-based!

Source: Green Energy Bowl

Happy Monday! If youve got a hoard of frozen fruits and vegetables in your fridge or freezer, here are some perfect Monday meals to get you through the week! Wether youre working, taking care of family members or kids, or simply watching Netflix, these meals will keep you on your toes!

Source: Spelt Mixed Fruit Scones

Tuesday is a good day to start your day with something sweet! These scones come together beautifully and will help you use up the frozen fruits in your freezer! You can use any extras for the popsicles you can make for dessert!

Source: Hearty Curry With Chickpeas, Beans, and Potatoes

Happy Hump Day! Start your day off with beautiful blueberry pancakes! If you dont have blueberries in your freezer, feel free to add whatever fruit you have on hand! For dinner, enjoy a hearty curry that goes well with rice!

Source: Quinoa Pilaf with Spicy Tempeh and Broccoli

Thursday means theres one more day before the week is over! Celebrate your small victories this week with a warming kale and chickpea soup thats both filling and delicious! If youre wondering how to use those leftover fruits in your fridge, try making a crisp out of them!

Source: Creamy Corn Chowder

Happy Friday! Celebrate the end of the week with these delicious meals! From granola to a delicious strawberry vanilla crumble, youll be able to enjoy your Friday in the best way!

Reducing your meat intake and eating more plant-based foods is known to help withchronic inflammation,heart health,mental wellbeing,fitness goals,nutritional needs,allergies,gut healthandmore!Dairy consumption also has been linked many health problems, includingacne,hormonal imbalance,cancer,prostate cancerand has manyside effects.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter!Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please considersupporting usby donating!

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Weekly Meal Plan: Vegan Meals Using Frozen Fruits and Vegetables - One Green Planet

If the surplus ofvegan-friendly restaurants, dishes, and meal kits are any indication,veganism has gone mainstream. But dietary changes largeand small should never be taken lightly. Your body, brain, and lifestyle will undergo seismic shifts as you add and remove foods from your diet. It's always best to conduct your own research and consult a doctor or nutritionist before taking the leap.

We tappedTracy Lockwood Beckerman, a registered dietitian and the author ofThe Better Period Food Solution, about the pros and cons of veganism. Before we dive in, keep in mind that a vegan dietisn't for everyone. "People who have a history of disordered eating or a disordered relationship with food are not good candidates for a vegan diet," Beckerman said. "Also, those with food allergies or intolerances, or thosewho are low in nutrients like iron, B12, and zinc, should talk to their doctor before going vegan."

Below, start your research phase by reading up on the pros and cons of veganism, according to Beckerman.

1. Community. Roughly1.6 million adultsin the U.S. follow a vegan diet. "The social aspecteither online or in-personallows people to connectwith one another and share tips, meal ideas, and advice throughout their vegan journey," notes Beckerman.

2. Environment. Many people choose to adopt a vegan dietfor environmental reasons. "Because animal products generate more greenhouse gas emissions than plants, going vegan helps decrease the amount of these harmful substances in the atmosphere," she explains.

3. Water conservation."It takes a substantial amount of water to produce beef, as compared to grains, legumes, fruits, and vegetables," explains Beckerman. "Animal agriculture is a more water-intensive process, so going vegantremendously reduces the amount of water used."

4. Health. Generally speaking, it can't hurt to increase your intake of plant-based proteins like beans, legumes, and tofu while reducing meat consumption. "Cutting back on red meat, in general, has been linked to a bevy of health benefits, like reduced risk of chronic disease, cancer, and cardiovascular illness," she notes.

1. Nutrient restriction. Like any diet, veganism restricts your intake of certain foods. This isn't ideal for someone with a food intolerance, as your nutritional profile may already be limited. Furthermore, someone with aniron or calcium deficiency may struggle to meet their nutritional needs without animal products. "Because veganism requires an all-or-nothing approach, I have hesitations about recommending it to clients," adds Beckerman.

2. Physical health. We currently lack convincing, long-term researchabout the health benefits of veganism. "Of course, it's better for the environment short- and long-term, but the short-term health benefits uncovered in recent research do not speak tothe diet's long-term effects," she explains. "For that reason,I wouldnt recommend following a vegan diet indefinitely."

3. Psychological health.As with any diet, you risk placing too much emphasis on appearance and not enough on health. "The healing benefits of a vegan lifestyle may not be applicable to all," says Beckerman. "Veganism or dieting, in general, can disconnect someone from the health benefits of eating and redirect their attention to body image."

4. Lack of education. "Without proper education and guidance, it may be difficult to get all of the wholesome nutrients found in a non-restrictive diet," she explains. "Because you're excluding the vitamins and minerals found in animal products, like zinc, vitamin B12, iron, calcium, and vitamin D, its important to find equivalent plant-based sources elsewhere."

If you're still on the fence about adopting a vegan diet, you can always test the waters with a few substitutions. "Even if you dont want to follow a 100% vegan lifestyle, you can try more plant-based options and vow to go animal-free on certain days of the week," she suggests. "For example, you can eliminate red meat and supplementthat protein, zinc, and iron with plant-based products, like chickpea pasta or lentils.

Palouse Brand Pardina Lentils ($14)

Banza Chickpea Pasta ($22)

Nut Harvest Lightly Roasted Almonds ($20)

Healthworks White Quinoa ($20)

The Good Bean Organic Chickpeas With Sea Salt ($12)

Explore Cuisine Edamame Spaghetti ($25)

Viva Naturals Organic Chia Seeds ($11)

Next up: The Biggest Food Myths Nutritionists Want You to Forget

This article originally appeared on The Thirty

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The Pros and Cons of Veganism, According to a Dietitian - Yahoo Lifestyle

This week, California-based vegan seafood brand Sophies Kitchen donated 3,000 cases of vegan tuna to food banks across the San Francisco Bay Area. Company CEO Miles Woodruff personally distributed $210,000 worth of the brands Lemon Grass Toonaa flavor that has yet to be sold in storesto Second Harvest Silicon Valley, Food Bank of Contra Costa and Solano County, and Food Banks of San Francisco and Marin County. We believe that businesses should be used as a platform to do good and serve people. Right now, food banks need donations and as a startup, we cant donate cash but we can donate our plant-based seafood, Woodruff told VegNews, noting that the company decided to donate vegan tuna because it is shelf stable through 2022.

Due to the COVID-19 pandemic, six counties in the Bay Area have been ordered to shelter in place since March 16, which has put vulnerable populations in a position of increased food insecurity. I hope the donations help the Bay Area families who dont have access to their regular food programs, Woodruff said. Corporations and individuals need to turn the tide of hoarding and price-gouging and support those within their sphere of influence. Now more than ever is a time to be uncomfortably good to others.

Sophies Kitchen vegan products include Toona (Sea Salt and Black Pepper flavors), Smoked Salmon, Crab Cakes, Fish Filets, and Breaded Shrimp which are available at grocery chains Fresh & Thyme Farmers Market and Sprouts in the United States, Coles in Australia, Sainsburys in the United Kingdom, and online on Amazon.

Want more of todays best plant-based news, recipes, and lifestyle? Get our award-winning magazine!

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Sophie's Kitchen Donates $210000 Dollars Worth of Vegan Tuna to Food Banks in SF Bay Area - VegNews

Sometimes trying to make something nutritious can be a challenge. Youre stressed, sick, or having a long day, so all you want to do is heat up some pasta and call it a day. Pastas great, dont get us wrong, but it can get a bit repetitive and youre missing out on a lot of other nutrients. Lucky for you, there are so many nutritious, yet simple vegan recipes that you can make. No matter what meal, flavor, or kind of food youre in the mood for, theres definitely a healthy and simple vegan recipe for you to make. Stir-fry, pasta bake, oatmeal, and saladall simple vegan recipes that are also good for you. If youre self-quarantining or trying to avoid leaving your home right now, these recipes are a great way to stay healthy with minimal ingredients and effort. Try them outyou will love these healthy and simple vegan recipes!

We also highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy!

Source: Baked Berry Oatmeal

Even though traditional oatmeal comes together quickly, this Baked Berry Oatmeal by Jackie Sobon is on another level. Its got the set it and forget it aspect that youll fall in love with!

Source: Baked Potatoes With Mushroom and Spinach

Ultra lush, comforting and cozy Baked Potatoes stuffed with spinach and mushrooms. With vegan gravy to drizzle. These Baked Potatoes With Mushroom and Spinach by Hannah Sunderani are perfect as a stand-alone dish, or a decadent side dish.

Source: Easy Tahini Granola

This Easy Tahini Granola by Robin Runner is super flexible so dont stress if youre missing an ingredient or if you wish to add something else you love. Granola is so incredibly easy to make and stores perfectly in your pantry.

Source: Artichoke Pesto Zucchini Noodles

This is a simple, easy and flavorful dish that can be served as a starter (entre) or a main meal. Of course, you could make the same dish with pasta, but this healthy version is worth a try. Its also a great way to get your kids to eat more vegetables. Bon apptit! Try out these Artichoke Pesto Zucchini Noodles by Julie Zimmer!

Source: Cheesy Tofu and Spinach Scramble

This Cheesy Tofu and Spinach Scramble by Christina Bedetta is fluffy and delicious! Not only does this dish almost perfectly mimic the texture and flavor of scrambled eggs, it is also packed with protein, and is extremely satiating, especially when paired with, my favorite, avocado toast!

Source: Smoky Chickpeas and Kale Over Baked Sweet Potatoes

Versatile, quick, easy and delicious. Youll love the flavors in this amazing recipe for Smoky Chickpeas and Kale Over Baked Sweet Potatoes by Crissy Cavanaugh!

Source: Quick Peanut Noodles

Introducing the BEST 15 minute peanut noodles! These Quick Peanut Noodles by James Wythe are absolutely full flavor. You will be shocked that its actually gluten, dairy, egg and refined sugar free! The flavor this peanut butter satay sauce packs with only 5 ingredients is so impressive and best of all its ready in about 1 minute.

Source: Fermented Beet and Quinoa Bowl

If you are looking for an easy meal with the right combination of macro-and micronutrients, then this Fermented Beet and Quinoa Bowl by Nikki and Zuzana is what you need! You will want to ferment the beets for 24 hours prior to assembling the bowl. Hoverer, if you are short on time or havent accounted for this step you can omit the fermentation and prepare the dish with freshly grated beets instead.

Source: Everything Avocado on Sweet Potato Toasts

An unexpected combination makes for a rich and satisfying breakfast or even late-night snack! You have to try these Everything Avocado on Sweet Potato Toasts by Kris Dee!

Source: Kitchari

This warming dish is balancing for all constitution types, Vata, Pitta and Kapha. You can add veggies for your dosha to the pot to make it very balancing for your constitution and what you are needing that day to feel grounded. You have to try Tiffany Kinsons Kitchari!

Source: Easy Tempeh Oat Meatballs

If youre looking for a great, simple, plant-based protein-packed staple to incorporate in your meals this is the PERFECT recipe. These Easy Tempeh Oat Meatballs by Hailee Repko are loaded with flavor, can be easily added to a variety of recipes, and are great for the meal prep crowd. They also pair perfectly with any sauce, so you can throw together classic spaghetti and meatballs, make a sandwich, or pair them with a sticky-sweet Asian glaze.

Source: Deep Dish Chickpea Omelette

This Deep Dish Chickpea Omelette by Jenny Marie is so awesome it is packed with protein and tastes very similar to omelettes given the secret ingredient!

Source: Sweet Potato Soup

This texture of this Sweet Potato Soup by Kristina Humphreys is amazingly creamy. It is smooth, velvety, and creamier than many common cheese sauces or cream soups. Its also the perfect base that many herbs and spices can be added to for endless different flavor combinations. Use it as a sauce or simply a creamy soup that is delicious paired with many foods.

Source: Roasted Sweet Potato Salad

This Roasted Sweet Potato Salad by Laine Rudolfa is perfect if youre looking for a light lunch! Its not only easy to make, but flavorful!

Source: Sweet Potato Katsu Curry

This delicious vegan Sweet Potato Katsu Curry recipe by Jenny Connelly is completely plant based, made from apples, celery and spring onions. Its really easy to make and takes only 30 minutes from start to finish.

Reducing your meat intake and eating more plant-based foods is known to help withchronic inflammation,heart health,mental wellbeing,fitness goals,nutritional needs,allergies,gut healthandmore!Dairy consumption also has been linked many health problems, includingacne,hormonal imbalance,cancer,prostate cancerand has manyside effects.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter!Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please considersupporting usby donating!

Read the original here:

15 Nutritious and Simple Plant-Based Recipes! - One Green Planet

If there is a man who appears to be the archetype of testosterone-fueled strength, it is Californias former governator, Arnold Schwarzenegger. What do real men, men like Conan the Barbarian, the Last Action Hero and the Kindergarden Cop eat? Steak, of course. Giant heaping piles of it. Indeed steak is so synonymous with strength that strength is the title of this slightly weird marketing booklet from the National Cattlemens Beef Association.

Endurance athletes too are often urged to draw strength from meat. I have been paid to exercise at various points in my life and cannot count the times I have been served a giant bleeding hunk of cow the night before I set off into the depths of aerobic exhaustion. This practice, it seems, has historical precedent. According to one peer-reviewed article by respected sports science guru Asker Jeukendrup, and of course the film A Sunday in Hell, steak and chicken wings were the fuel of Eddy Merckx, perhaps the greatest cyclist ever to have turned a pedal.

But the times, and the breakfasts of champions, are changing. If you had access to the internet or the supermarket in the past few months, you are probably aware of The Game Changers, which features, among other luminaries, the seven-time Mr. Olympia himself. The film follows UFC fighter James Wilks as he attempts to recover from injury using a plant-based diet and portrays ditching animal products as not only healthy, but also a significant boost to the performance of elite athletes.

Since the films release, it has come under pretty severe criticism from both sports nutritionists (including Jeukendrup himself) and other vegan advocates for its clear bias, use of logical fallacies and cherry-picking of evidence. Additionally, the films executive producer, James Cameron (who also, incidentally, directed Arnies Terminator), owns a plant-based protein company: Verident Foods.

But just because the film stretched the truth doesnt mean there wasnt truth in it. It has started a conversation on plant-based diets that, in the face of an epidemic of obesity, increasingly severe climate change and a growing global population, we really need to be having.

We asked Registered Dietitian and athlete Matt Ruscigno, MPH, author of Plant Based Sports Nutrition, for his take on the film and on how a vegan diet can help athletes. Ruscigno is quick to point out that, although scientific rigor is important, especially to someone in his field, its seeing experiences that help people change. He adds that people are generally unaware that it is possible to be a top-level athlete and be vegan, so in this regard the film is doing a valuable job in raising awareness.

Ruscigno doesnt necessarily say going vegan will transform your performance, but he does point to evidence that including more whole plant foods in your diet, as opposed to supplementing with vitamins, just might. One claim made in Game Changers (and all over the internet) is that plant-based diets reduce inflammation. The problem here is one of precision. Some inflammation is good; it is what lets the body know that it needs to build new muscle because the old stuff has been damaged. So loading up on Advil and Vitamin C supplements (which contain inflammation-fighting antioxidants) wont make you faster, but eating a healthy plant-based diet might help moderate that inflammation and boost recovery.

Inflammation is a real thing, and there is cellular damage from physical activity, and nutrition does play a role, says Ruscigno. There is some evidence that the antioxidants [from plants] do play a role in speeding recovery and reducing inflammation. How much of a difference? Thats not an answer Ive seen. Anecdotally, athletes from top US Olympic weightlifter Kendrick Farris to tennis legend Venus Williams credit their vegan diets with bouncing back faster.

A study published in the Journal of the American Heart Association did show that a vegan diet reduced inflammation in people with heart disease more than the AHAs recommended diet, but this doesnt have a direct analog in terms of performance as an athlete. However, given that athletes are at a higher risk of cardiovascular issues, it might be a good idea to get out ahead of them with a diet that is likely to reduce that risk. It is certainly clear that eating a plant-based diet wont harm your recovery, and it seems like eating lots of plants might help. It will certainly reduce your risk of dropping dead, even when compared to a healthy omnivorous diet.

The knee jerk objection to vegan diets is, of course, that you wont get enough protein to replace all that steak that you could be eating. This idea is based in the myth that plant foods dont contain enough of the amino acids that combine to form proteins; plant proteins are often called incomplete proteins for this reason.

Ruscigno says this belief is largely unfounded: All whole plant foods have all of the essential amino acids! Every one of them. Its a misnomer they are missing. This is because not every serving contains the exact minimum need for every amino acid. But thats okay because we eat, or should be eating, a variety of foods and it adds up in the end. So essentially, as long as you eat a varied diet you will get enough of all the essential amino acids to build muscle. The answer to the age old where do you get your protein? question is from food.

Theres also a stigma around soy that is largely unfounded. There were some small studies 30 years ago that suggested it would somehow make you less manly, but those results havent been repeated. If youre worried about phytoestrogens in soy making you grow man boobs, consider that there are actual estrogens in dairy milk and those, as well as the phytoestrogens in soy, are not going to be a problem unless you hook yourself up to some kind of dairy IV.

For elite athletes, it seems pretty clear that it is possible to be vegan and not see any compromises in performance. Venus Williams, Lionel Messi, Colin Kaepernick, legendary strongman Patrick Baboumian, and 11 members of the Tennessee Titans are vegan and doing just fine. Of course, these athletes do take great care over their diets, but everyday athletes could also benefit from a plant-based diet.

I started eating vegan about a year ago, and simply removing gas station candy bars and giant coffee shop muffins on long bike rides and grabbing something like a banana, or a pack of Swedish fish, has helped me get a little leaner. I also dont tend to get that post-stop slump when I eat easier-digesting carbs and dont load up on fat. Yeah, there are vegan muffins, and non-vegans could eat bananas, but taking the bad choices away and making it easier to eat plants reduces some of the decision fatigue that comes with healthy eating.

The case for going plant-based extends beyond the performance aspect, too. A pretty solid scientific consensus indicates that plant-based eating reduces your carbon footprint, and if you like to play outside, that should be important to you. Its also true, as Ruscigno points out, that many of us turn to plant-based foods before and during exercise anyway because they digest easily. Bananas, peanut butter, oatmeal and bagels are staples of just about any pre-marathon breakfast buffet, and theyre all vegan. The other stuff we eat after competing because we know it might not sit so well which might lead one to question if we need to eat it at all.

Of course, switching from an omnivorous diet to a vegan one is not easy, and you could get many of the benefits of a vegan diet from simply eating more plants and less meat. For me, the only really winning argument for a vegan diet was driving past cattle farms in the desert. I grew up farming sheep and spent a lot of time helping other people farm cattle. I dont like seeing animals suffer and I dont want to have any part in that. For me, the most compelling argument will always be the moral one.

Switching to a plant-based diet, in my n=1 experience, has helped me as an athlete. Most plant-based foods do contain carbohydrates, and carbohydrates play a crucial role in fueling exercise. Its easy for athletes in endurance sports to under-consume carbs in the post-Atkins era. Now that I have switched chicken for chickpeas, I am getting more slow-digesting healthy carbs at every meal. As for protein, it really isnt that hard to get. I eat quite a lot of food thanks to my endurance sport habit, and most of that food has protein. I havent noticed myself sucking, or shrinking.

If youre looking to replace candy bars and protein shakes, there are healthy vegan options. But as Ruscigno points out, the best vegan snacks and protein products are the ones you already know about. Nuts and seeds last forever, taste great, dont come with weird ingredients and boast a balanced nutrition profile. Like it or not, you might actually be pretty close to a plant-based diet already.

Rawvelo, a UK-based manufacturer, makes bars out of real fruit and nuts that I love to eat at the point on those long bike rides that I would normally be stopping at a 7-11 for a king-sized Snickers. The 20-bar variety pack lets you mix and match your favorites.

True Nutrition make a great vegan protein blend that allows you to pick what you want added, which sweeteners you prefer, which plant-based proteins you would like in your blend and packages protein in pouches instead of large wasteful plastic tubs. Choose from a bunch of different flavors and boosts for the Whey Protein Isolate Cold-Filtration pouch and get a base of 27g of carbs and 110 calories per serving.

Nearly all of Gus sport nutrition products are vegan, and the brand also goes to great lengths to source vegan amino acids for its Roctane gels. With the huge variety of gel and drink flavors, GU has you covered for just about all of your carbohydrate needs. The brand also partners with Terracycle to recycle packages, and make an energy gel that tastes like beer in a good way.

Youre a grown-up now, get yourself some peanut butter than only has peanuts and salt in it,and some raspberry jelly or jam. You deserve it, and its still cheaper and tastier than just about any protein bar youd consider eating.

Read more from the original source:

Could Going Vegan Improve Your Athletic Performance? The Answer May Surprise You - gearpatrol.com

Bindi Irwin and Chandler Powell are celebrating their marriage with themed merchandise.

On Friday, the animal activist and her husband announced on Instagram that they're selling a vegan and cruelty-free candle in honor of their wedding. The candle was described in their posts as being limited-edition, though the couple did not specify how long it will be sold for.

It can be purchased now on the Australia Zoo website for $50, and shipped worldwide for an extra $14.95 fee.

On the Australia Zoo website, the candle is described as being infused with "the honeyeater's favourite boronia nectar with banksia, wild rose, Waratah, and finished with a pleasant base of native frangipani."

"This unique scent is wild and ambitious at first burn as it gently settles into a truly beautiful combination," the product description reads.

The candle is also said to be vegan, cruelty-free, and made in Australia using repurposed materials. The jar it's stored in, for example, is crafted from locally-sourced wine bottles, and its cork lid is sustainable. The candle itself is made from natural soy wax.

Fans of the Irwin family will especially love the product's label, which features a photo of Irwin and her husband surrounded by animals and her family, including her late father Steve Irwin.

Powell proposed to Irwinat Australia Zoo on her 21st birthday.At the time, she shared a photo of her engagement ring on Instagram, and described Powell as the love of her life.

To celebrate the engagement, Australia Zoo began selling merchandise with the couple's faces on it. At the time of writing, a $4.95 magnet, a $2 postcard, and $19.95 tea cup are still available to purchase.

Representatives for Bindi Irwin did not immediately respond to Insider's request for comment.

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Bindi Irwin and her husband are selling $50 vegan candles to celebrate their wedding - Insider - INSIDER

Vegetarian diets have reportedly been around since as early as 700 B.C.

Several types exist and individuals may practice them for a variety of reasons, including health, ethics, environmentalism and religion.

Vegan diets are a little more recent, but are getting a good amount of press.

This article takes a look at the similarities and differences between these two diets.

It also discusses how they affect your health and the environment.

According to the Vegetarian Society, a vegetarian is someone who does not eat any meat, poultry, game, fish, shellfish or by-products of animal slaughter.

Vegetarian diets contain various levels of fruits, vegetables, grains, pulses, nuts and seeds. The inclusion of dairy and eggs depends on the type of diet you follow.

The most common types of vegetarians include:

Those who do not eat meat or poultry but do consume fish are considered pescatarians, whereas part-time vegetarians are often referred to as flexitarians.

Although sometimes considered vegetarians, pescatarians and flexitarians do eat animal flesh. Therefore, they do not technically fall under the definition of vegetarianism.

A vegan diet can be viewed as the strictest form of vegetarianism.

Veganism is currently defined by the Vegan Society as a way of living that attempts to exclude all forms of animal exploitation and cruelty as much as possible.

This includes exploitation for food and any other purpose.

Therefore, a vegan diet not only excludes animal flesh, but also dairy, eggs and animal-derived ingredients. These include gelatin, honey, carmine, pepsin, shellac, albumin, whey, casein and some forms of vitamin D3.

Vegetarians and vegans often avoid eating animal products for similar reasons. The largest difference is the degree to which they consider animal products acceptable.

For instance, both vegans and vegetarians may exclude meat from their diets for health or environmental reasons.

However, vegans also choose to avoid all animal by-products because they believe this has the largest impact on their health and the environment.

In terms of ethics, vegetarians are opposed to killing animals for food, but consider it acceptable to consume animal by-products such as milk and eggs, as long as the animals are kept in adequate conditions.

On the other hand, vegans believe that animals have a right to be free from human use, be it for food, clothing, science or entertainment.

Thus, they seek to exclude all animal by-products, regardless of the conditions in which animals are bred or housed.

The desire to avoid all forms of animal exploitation is why vegans choose to forgo dairy and eggs products that many vegetarians have no problem consuming.

Research shows vegetarian and vegan diets tend to be low in saturated fat and cholesterol.

They also tend to contain high amounts of vitamins, minerals, fiber and healthy plant compounds (1).

What's more, both diets contain a high amount of nutrient-dense foods. These may include fruit, vegetables, whole grains, nuts, seeds and soy products (1).

On the other hand, poorly planned vegetarian and vegan diets could result in low intakes of some nutrients, particularly iron, calcium, zinc and vitamin D (1, 2).

Both diets also tend to contain limited amounts of vitamin B12 and long-chain omega-3 fatty acids, although levels of these nutrients are generally lower in vegans than vegetarians (1).

According to a report from the Academy of Nutrition and Dietetics and several scientific reviews, both vegetarian and vegan diets can be considered appropriate for all stages of life, as long as the diet is planned well (1, 2, 3, 4).

An insufficient intake of nutrients such as omega-3 fatty acids, calcium, and vitamins D and B12 can negatively impact various aspects of health, including mental and physical health (5, 6, 7, 8).

Both vegetarians and vegans may have lower intakes of these nutrients. However, studies show that vegetarians tend to consume slightly more calcium and vitamin B12 than vegans (9, 10).

Nonetheless, both vegetarians and vegans should pay special attention to nutrition strategies meant to increase the absorption of nutrients from plant foods (2).

It may also be necessary to consume fortified foods and supplements, especially for nutrients such as iron, calcium, omega-3 and vitamins D and B12 (1, 11).

Vegetarians and vegans should strongly consider analyzing their daily nutrient intake, getting their blood nutrient levels measured and taking supplements accordingly.

The few studies directly comparing vegetarian to vegan diets report that vegans may have a somewhat lower risk of developing type 2 diabetes, heart disease and various types of cancer than vegetarians (12, 13, 14, 15).

In addition, vegans tend to have a lower body mass index (BMI) than vegetarians and seem to gain less weight as they age (12, 16).

That said, most studies so far have been observational in nature. This means that it's impossible to say exactly which aspect of the vegan diet produces these effects or confirm that diet is the only determining factor.

Although vegetarians and vegans may choose to avoid animal products for similar purposes, this choice often extends beyond diet for vegans.

In fact, veganism is often considered a lifestyle strongly anchored in animal rights.

For this reason, many vegans also avoid purchasing clothing items containing silk, wool, leather or suede.

What's more, many vegans boycott companies that test on animals and only purchase cosmetics that are free of animal by-products.

Ethical vegans also tend to steer clear of circuses, zoos, rodeos, horse races and any other activities involving the use of animals for entertainment.

Finally, many environmentalists adopt a vegan diet for its reduced impact on the earth's resources and the benefits it has against climate change (17, 18, 19).

Vegetarians and vegans may avoid consuming animal products for similar reasons, but do so to various extents.

Several types of vegetarians exist, and vegans are at the strictest end of the vegetarian spectrum.

Both types of diet can be considered safe for all stages of life, but vegan diets may even offer additional health benefits.

However, it's important for both vegetarians and vegans to plan their diets well in order to avoid health problems over the long term.

More about vegetarian and vegan diets:

Excerpt from:

Vegan vs Vegetarian - What's The Difference?

If you are newly vegan or looking to go vegan, it can be a bit overwhelming at first. You might be used to eating whatever you want without having a second thought about it, but now you suddenly have to scrutinize ingredient lists. You probably had a handful of go-to easy recipes you could whip up and enjoy for when hunger strikes, but now some of those recipes might not be vegan.

I get a lot of emails and comments from new vegans so I wanted to help out with a collection of easy vegan recipes for beginners. If you are new to my blog, then be sure to check out my recipe index,my cookbook Fuss-Free Vegan, and subscribe to my mailing list. Quick and easy recipes are the name of the game here on this blog.

I put some of my favourite and easiest recipes in this collection post along with recipes from a whole bunch of other amazing bloggers. Most of the recipes in this collection require just a handful of ingredients, not too much cooking time, and will get you started on your new vegan adventure. Everything from breakfast, snacks, mains, and desserts.

These recipes are from amazing bloggers all across the web, so not only will you be sampling some deliciousness, but you might find a few awesome blogs along the way. To get the full recipe for any dish, simply click on the picture or the title of the recipe. I hope you like this collection of easy vegan recipes for beginners!

It Doesnt Taste Like Chicken (thats me!): Vegan Pumpkin Spice Oatmeal

Sweet Simple Vegan: Healthy 3-Ingredient Vegan Pancakes

It Doesnt Taste Like Chicken (thats me!): Vegan Toast Dipping Sauce

Beaming Banana: Vegan No-Bake Peanut Butter Energy Bites

Evolving Table: Maple Brown Sugar and Cinnamon Overnight Oats

Serving Realness: Easy Vegan Peanut Butter Oat Bar

Gluten-Free Vegan Pantry: Avocado Toast 5 Ways

It Doesnt Taste Like Chicken (thats me!): Vegan Banana Bread Oatmeal

It Doesnt Taste Like Chicken (thats me!): Rosemary & Lemon Zest Popcorn

The Circus Gardeners Kitchen: Celery with Peanut Butter and Smoked Paprika

It Doesnt Taste Like Chicken (thats me!): Crispy Crunchy Roasted Chickpeas

Hummusapien: Easy Vegan Queso

Savory Tooth: Spicy Smoky Garlic Almonds

It Doesnt Taste Like Chicken (thats me!): Quick & Easy Vegan Cottage Cheese

Vegan With Curves: 5 Ingredient Spicy Roasted Nuts

The Big Mans World: Oil-FreeBaked Veggie Chips

It Doesnt Taste Like Chicken (thats me!): 10-Minute Peanut Butter Popcorn

Happy Kitchen Rocks: 5-Minute Easy Vegan Tacos

Veggies Save the Day: Lemon Cream Pasta Sauce

It Doesnt Taste Like Chicken (thats me!): Creamy Lemon Pepper Chickpeas

Where You Get Your Protein: Hummus and Avocado Toast

It Doesnt Taste Like Chicken (thats me!): Vegan Potato Pancakes

Healthy Liv: 5-Ingredient One-Pan Mexican Quinoa

Happy Healthy Mama: Simple Baked Apples

It Doesnt Taste Like Chicken (thats me!): Smoky Vegan Beans on Toast

Strength& Sunshine: Microwave Gluten-Free + Vegan Mac & Cheese For One

VNutrition: Lemon One Pot Pasta

It Doesnt Taste Like Chicken (thats me!): 10-Minute Thai Peanut Butter & Pumpkin Soup

Veggie Inspired: Super Simple Vegan Burrito Bowl

Moon and Spoon and Yum: Baked Garlic Pepper Polenta Fries

Vegan Huggs: Oil-Free Avocado Pesto

Vegan Heaven: Vegan Gnocchi with Spinach and Tomatoes

It Doesnt Taste Like Chicken (thats me!): Sweet Korean Lentils

Rhians Recipes: Lazy Falafel

Intentionally Eat: Black Bean Soup Quick and Easy

It Doesnt Taste Like Chicken (thats me!): Pantry Pasta Puttanesca

Sprouting Zen: 10-Ingredient Vegan Walnut Taco Meat

Beaming Banana: Vegan Chocolate Strawberry Shake

NamelyMarly: Easy Vegan Chocolate Croissants with Raspberries

Joy Food Sunshine: Dark Chocolate Sea Salt Cashew Clusters

Beaming Banana: Vegan Banana Coconut Cookies 2 Ingredients

Feasting on Fruit: 3-Ingredient Vegan Chocolate Pots

Strength & Sunshine: 3-Ingredient Maple Tahini Freezer Fudge

It Doesnt Taste Like Chicken (thats me!): 5-Minute Vegan Creamsicles

It Doesnt Taste Like Chicken (thats me!): Easy Fruit & Nut Vegan Chocolates

Beaming Baker: No Bake Gluten Free Peanut Butter Fruit & Nut Cookies

Blissful Basil: 5-Minute Peanut Butter Chocolate Chip Cookie Dough

Delightful Mom Food: 3-Ingredient Brownies

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50 Easy Vegan Recipes for Beginners It Doesn't Taste Like ...

This vegan meatloaf is a savory, healthy and gluten-free dish. Made with easy to find ingredients, its a delicious plant-based version of a classic recipe.

Heres another plant-based recipe, perfect for Thanksgiving, Christmas, special occasions or just to make on a daily basis. Ive never been a meatloaf-lover myself, but I do love this vegan meatloaf.

Vegan chocolate chip cookies, perfect for everyday baking and made with 9 ingredients. They are so crisp on

Vegan burger, a simple recipe that only requires 30 minutes. Its grillable, full of flavor, and a healthy

Cashew milk, a creamy and delicious plant-based drink. Its ready in 5 minutes and it only requires 2

Roasted chickpeas, the perfect snack or appetizer thats also full of protein. They are savory and crunchy, so

Homemade soy milk is a great alternative to cows milk. Its delicious, so inexpensive, easy to make and

This simple vegan jambalaya is a super tasty, satisfying and nutritious vegan recipe, and a delicious dinner dish

Read the rest here:

Simple Healthy Vegan Recipes - Simple Vegan Blog

What Vegans and Vegetarians Eat

Most vegetarians do not eat meat, fish, or poultry, but they tend to consume dairy products (especially vegetarians in India) and eggs. Many vegetarians also do not eat products that contain gelatin or other animal-based products. Lacto-vegetarians consume dairy products, but not eggs; ovo-vegetarians eat eggs, but not dairy products; and lacto-ovo-vegetarians eat eggs as well as dairy products. There is also pescetarianism, a vegetarian-like diet that avoids meat and poultry but does include fish.

The vegan diet tends to be much stricter than most vegetarians' diets. Meat, fish, poultry, dairy, eggs, and all other animal-based products, like honey, are entirely avoided. Moreover, any food or other (sometimes inedible) product that makes use of animals is avoided. This often extends to clothing, medicines, and anything else in which animals or animal products are used. For example, a vegan would not use leather shoes or belts, cosmetics that have been tested on animals, down comforters, gelatin medicine capsules, woolen sweaters, or fur coats.

Fruits, vegetables, grains, and nuts are staples of both the vegan and vegetarian diets. Sometimes tofu is used as a replacement for meat-based products.

While some vegans may cite nutritional concerns or food allergies as the primary reason for adhering to their diet (dietary vegans), most adopt a vegan lifestyle for moral and political reasons (ethical vegans). The vegan point of view tends to be that animals are not here to be exploited by man, and that commercialization of animals involves a fundamental, inhumane component and lack of respect for basic life.

There are many reasons one might be vegetarian. A prominent reason is for health concerns, as the vegetarian diet is often high in fiber while also being and low in sugar and saturated fats. Similarly, some adopt vegetarianism due to growing concerns about food safety when it comes to meat. Moral and/or political reasons are also common; for example, some have embraced vegetarianism (and veganism) for environmental reasons.[1] Some religions, like Hinduism and Jainism, prescribe or encourage vegetarianism. Others, like some Christian sects, practice abstinence from animal products during Lent.

In general, most studies show vegans and vegetarians are as healthy, if not healthier than, their meat-eating counterparts. Veganism, in particular, is very good at eliminating common food allergens, such as shellfish and dairy. A plant-based diet is high in complex carbs from whole grains and root vegetables, such as potatoes and carrots, parsnips, rutabaga, etc.

There is ongoing study of the advantages and disadvantages of the vegan and vegetarian diets. Many studies have found cardiovascular benefits to both diets, and some suggest there is a lower risk of cancer among vegans and vegetarians.

An extensive study published in June 2013 shows that vegetarians live longer than meat eaters and are 19% less likely to die from heart disease. The study, published in JAMA Internal Medicine, a Journal of the American Medical Association, was covered by the Wall Street Journal. Other key findings from the study include:

A rebuttal of the media reports of this study argues that correlation does not imply causation, and that the longer life span of vegetarians found in the study could also be attributed to the fact that the vegetarian group tended to exercise more, be married, consume less alcohol, and smoke less compared with the meat-eating group.

Overall, determining whether these diets directly affect long-term health outcomes is difficult. The different types of vegetarians are rarely studied against each other, for instance, and vegans and vegetarians often tend to be more affluent or health-conscious, both of which positively affect long-term outcomes.

A notable downside to the vegan diet is that vegans often need to take B12 supplements and sometimes (depending upon how thoughtful you are to craft a well-balanced diet) other dietary supplements, such as amino acids, iron or vitamin D as their diet tends to lack these essential nutritional components.[2] There is also a risk that a meatless diet does not contain enough protein, which is especially concerning for growing children.

There are varying results of studies on the environmental impact of diets. While no two studies arrive on the exact same conclusions, it is widely accepted that cutting down on meats and moving to a more plant-based diet would be more environmentally-friendly.

A 2014 study found that moving to a meat-free lifestyle would help reduce carbon emissions.

However, this does not mean that a vegan diet is necessarily the most environmentally friendly. Another study in 2016 analyzed the carrying capacity of ten diet scenarios, i.e., how much land would be required to feed 1 person under a particular dietary regime.

The study found that while a vegan diet is significantly more efficient than our current diet, it's not the most efficient diet there can be. That's because not all land is suitable for agricultural use. If grazing land can be used for cattle, and a certain portion of human nutritional needs are fulfilled by dairy, then a significant number of people can be fed.

A 2008 study by Vegetarian Times found that 7.3 million people, or 3.2% of the U.S. population, is vegetarian; even more are partly vegetarian, eating meat only on occasion. A majority of vegetarians are female (59% of women vs. 41% of men), and most are younger (42% are in the 18-34 demographic).

A 2012 Gallup poll found the number of American vegans and vegetarians to be even higher than what Vegetarian Times found, with 5% of the population identifying as vegetarian and 2% identifying as vegan. Most vegans and vegetarians in this poll were found to be female, single, liberal, and older in contrast to what Vegetarian Times found.

In 2010, the UK's National Center for Social Research released data from a 2008 social attitudes survey. They found vegetarians and vegans were much more likely to have higher incomes. They also found non-whites were more likely to be vegetarian or vegan than whites, and often for religious reasons.

Many well-known celebrities, activists and politicians, artists, and sports figures adhere to vegan or vegetarian diets. Famous vegans include singers Carrie Underwood and Erykah Badu, Olympic sprinter Carl Lewis, actor and musician Jared Leto, and civil rights activist Cesar Chavez. Among vegetarians, there is Coldplay singer Chris Martin, comedian Ellen DeGeneres, Indian independence leader Mohandas Gandhi, and actors Natalie Portman and Peter Dinklage.

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Vegan vs Vegetarian - Difference and Comparison | Diffen