Whole foods are foods containing all of their nutrients naturally provided by Mother Nature. Whole foods have not been processed or refined and they do not contain synthetic, artificial or lab created ingredients. Nothing abnormal (i.e. additional fiber) has been added to them either. Fruits, vegetables, whole grains and legumes are great examples of whole foods. Processed foods, on the other hand, are everything else. For example, prepackaged foods such as frozen dinners and canned soups, while bread, white pasta, oils, anything with trans fats or high fructose corn syrup, junk foods, artificial sweeteners, sodas, most “diet” foods like Weight Watchers bars and Snackwell’s cookies and store bought juices are processed foods. Think about it this way: just about every thing outside of the produce section of the grocery store is a processed food. Of course not all processed foods are created equal. Whole wheat flour, non-dairy milks, tofu and condiments are inherently processed foods, but they are only lightly processed and still healthy. It is difficult to eat a strictly unprocessed food diet, so allow yourself some leeway and choose and eat whole foods as much as possible, supplementing with lightly processed foods as necessary. If you're interested in only eating unprocessed foods, consider being a raw vegan. The raw food movement centers around eating only unprocessed foods that haven't been cooked. Choosingraw.com is a great resource for beginners.
Most oils, including olive oil, are harmful when heated or used in cooking due to their low burning point. When the oils are heated beyond their boiling point, the nutrients in the oil are lost and free radicals are created. The only oil that can stand to be heated at high temperatures is coconut oil. High quality, cold-pressed oils can be enjoyed safely if eaten raw, but be mindful that all oils are liquid fats and processed foods.
Food for thought: 1 tbsp of olive oil has approx. 14g of fat, the same as amount as fat in a candy bar!
A wholly fat-free diet deprives the body of necessary nutrients. I don't add any fats -- such as nuts, seeds, shortenings, butter/margarine or oils, to my recipes but I do use ingredients that contain a little fat naturally such as beans, wheat, cocoa and tofu.
If you’re adding or subtracting a spice or using gluten-free flour blends instead of whole wheat flour, you shouldn’t run into problems. Likewise you can usually substitute any non-dairy milk you like or have on hand, provided it's not flavored.
However, I strongly advise against changing main ingredients, particularly with baking. Understand that each ingredient is unique in its own way and changing that, changes everything. When replacing an ingredient, think about the big picture. Ask yourself "what does that ingredient do?" Make sure the subsitution is the same in every way possible: color, texture, taste, moisture, weight, density, etc.
I must also advise against trying to de-veganize a recipe. When writing recipes I generally do not adapt recipes using eggs or mik, I write the recipe to be vegan from conception. I also find when using whole wheat flour, I don't need an "egg replacement" because the gluten holds together and binds on it's own and that because I use applesauce instead of oil, my batters have plenty of moisture, making additional liquid or egg replacement also unnecessary. In other words, my use of applesauce, tofu or bananas might actually be used for flavor, moisture, sweetener, structure or any other reason and not to replace eggs (even though they are commonly used to replace eggs). Trying to guess how to use eggs or milk instead of something else will end up badly so why not give healthy vegan food a try?
The more natural and whole a food is the better it is for you. 100% whole wheat flours, breads and pastas and brown rice still contain all of their nutrients. Their white counterparts have been stripped of most, if not all of their nutrients which is why they are often referred to as "empty calories." Refined sugar and fake sugars are also heavily processed but raw sugars and natural sweeteners such as pure maple syrup and agave are full of nutrients. My motto is "Eat real food -- don't settle for unhealthy, food-like substances."
A well stocked spice rack is the key to amazing home cooked meals on a dime. Start with the basics: salt and pepper. Then add chili powder, garlic powder, onion powder, cumin, cinnamon, ginger, mild curry powder, oregano, thyme and Italian seasoning. After you have those, consider buying bay leaves, cayenne pepper, chipotle powder, majoram, dry mustard, paprika, poultry seasoning (not powdered), minced onion, nutmeg, paprika, red pepper flakes, rosemary, rubbed sage (not powdered) and pumpkin pie spice. I also keep saffron, garam masala, turmeric, coriander, Chinese 5-spice, anise, white pepper, black salt, tarragon, kelp and Cajun seasoning on hand, though I don't use them frequently.
It is unfortunate that honey is added into most whole wheat foods. Although I avoid buying products with honey as best I can, if the only whole wheat or whole grain option has honey in it, I buy it. However, I don't use honey in cooking or baking and no recipes on this site call for honey directly.
Some recipes on this site and in my e-cookbook, Pudge-Free Holidays, contain nutritional information courtesy of MasterCook Delux 9.0. Unfortunately, I had to stop using it when I bought a new computer because the program was not compatible. I've recently started posting nutritional information again that is calculated using caloriecount.com. However, I've noticed all "calculators" are not very accurate so please only treat it as an estimate.
Ah, the most common question a vegan (or vegetarian) gets asked! First let me say that needing a lot of protein is a misconception born out of fad diets like Atkins. The Recommended Daily Allowance for protein is merely 0.4 grams of protein for every pound of healthy weight. Thus, a man who weighs 150 lbs needs only 60 grams of protein per day (150 x. 0.4 = 60). And where does he get it? Everywhere! Beans, lentils, nuts, seeds, whole grains, fruit and even vegetables contain protein. In fact, 100 calories of spinach has MORE protein than 100 calories of steak! Quinoa, leafy greens and legumes are excellent plant-based protein sources that come with the bonus of vitamins, nutrients, minerals, fiber and most importantly - no harmful cholesterol or animal fats! In fact, WHfoods.com ranks soybeans as the 10th healthiest protein rich food, beating out eggs, all dairy products and most meats! Consuming excess protein also taxes the kidneys, causes premature aging and leaches calcium from your bones. Diets high in animal proteins from both meat and dairy are also strongly linked to heart disease, cancer and type 2 diabetes. However, a whole foods plant-based diet can minimize and/or reverse the development of those chronic diseases so eat your veggies!
My favorite fat substitute is applesauce. It's virtually flavorless and easy to come by, but never use more than 1 cup of applesauce in any one recipe. Pureed or mashed beans are an increasingly popular fat substitute but I'm on the fence about it. Using beans is a little tricky but a great way to add a touch of protein to a high carbohydrate food. I find beans work best in dense, crisp and hard baked goods. Use black beans for fudgey chocolate things and white beans or chickpeas for light-colored cookies. Pumpkin is my go-to alternative to applesauce. It works the same way as applesauce but imparts a nice orange hue and a bit of flavor. Shredded zucchini is a great option, particularly in the summer when zucchinis are in season. Unlike beans, zucchini keeps baked goods moist and works great in chocolate goodies, muffins and breads. Tofutti Cream Cheese is the perfect low fat replacement for shortening. Use it anytime you need to "cut in" a fat. Also check out the FAQ about "sticking" and this article with tips, suggestions and tricks to making recipes healthy, vegan and fat-free.
I talk about my journey to veganism, my past struggles with my weight and food and the benefits of a low fat plant-based diet in my "about me" video.
Using raw sugar, turbinado sugar, or sucanat is the easiest way to replace refined sugar since they can be directly substituted in a 1:1 ratio. However, 3/4 cup barley malt or brown rice syrup replaces 1 cup of sugar but you must reduce liquids by 1/3. Similarly, 3/4 cup pure maple syrup replaces 1 cup of sugar but you must reduce liquids by 3 tbsp and add 1/4 tsp baking powder. Additionally 2/3 cup date sugar replaces 1 cup of sugar and 1 tsp stevia replaces 1 cup of sugar.
There are so many ways to replace eggs! For instance, 1/4 cup (about 2 ounce) of silken tofu replaces 1 egg. Whiz tofu with liquids until smooth and creamy. Virtually flavorless, tofu works in most recipes but is a bit heavy so don't use it in fluffy recipes like pancakes and never use tofu when more than 3 eggs needs replacing. Soy yogurt works the same way as tofu but adds a little sweetness so you may want to reduce sugar. Moreover, 1/2 of a mashed banana replaces one egg, but bananas do lend a strong flavor and smell. Green bananas don't impart much but overly ripe bananas are so sweet and banana-flavored that you want to make sure its complementary and possibly reduce the sugar. I find bananas work best in oatmeal cookies, breads, muffins and pancakes. Additionally, 1/4 cup applesauce replaces 1 egg and works much like tofu and soy yogurt. I don't recommend ever using more than 1 cup of applesauce in one recipe. Lastly, if you don't mind a little natural fat, 2 1/2 tbsp of ground flax seeds combined with 3 tbsp of water replaces 1 egg. Whisk together until gooey and add it to the recipe as you would a whole egg.
A common question I receive is, "if vegans don't drink milk & eat dairy how do they get enough calcium?"
First, let me say milk sucks. Milk and dairy actually cause osteoporosis (dairy leaches calcium from your bones). Milk products also cause acne, weight gain and other sickness. In fact, dairy isn't even the best source for calcium -- 1 cup of quinoa contains more calcium than a quart of milk!
Excellent sources of calcium include leafy greens (spinach, turnip greens, mustard greens and collard greens), sesane seeds, backstrap molasses, oranges and chard. Even spices like basil, cinnamon, thyme, dill and peppermint have an abudance of calcium. Lettuce, celery, broccoli, fennel, cabbage, squash, asaparagus, mushrooms, kelp and other green herbs also contain calcium.
Another common question I get asked is about iron. Although iron is found in meat, the best sources for iron are actually beans, seeds and leafy greens! Chard, spinach, turmeric and thyme are excellent sources of iron. Other very good sources of dietary iron include lettuce, blackstrap molasses, tofu, soybeans, greens (mustard greens, turnip greens and collard greens), string beans, mushrooms, lentils, asparagus, Brussel sprouts, chickpeas, broccoli, leeks and kelp. In fact, of the 20 "good" iron sources WH.Foods lists, only 2 meats are listed and they're at the very bottom of the list! (No dairy is on the list).
Before I wrote The Happy Herbivore Cookbook (In stores Jan 4, 2011; pre-order on Amazon) I sold three e-cookbooks to help support and maintain this website. The e-books were discontinued on July 1, 2010 as part of the contract with my publisher. A few of the recipes will appear in the cookbook.
The Happy Herbivore community is growing -- and I love it! We launched a chat room and Google Group to help foster discussions about healthy, fat-free vegan food and this life style! You can also become a fan of Happy Herbivore on Facebook and follow me on Twitter. And don't forget about the newsletter where you can get the inside scope! Now, go get your drool on and share photos of Happy Herbivore recipes on Flickr via the Happy Herbivore Flickr Pool.
Happy Herbivore Live (or what I lovingly refer to as HHTV) is my unscripted and unrehersed live cooking show on Ustream. You can watch past shows and learn more about HHTV by clicking the "video" tab on the navigation bar.
If you use liners and don't want the muffins or cupcakes to stick, you can lightly spray the inside of the paper liners with an oil spray can (such as PAM) or simply allow the muffins to completely cool -- or chill them if you're in a rush. I never have sticking issues (I don't spray my liners) when my muffins are cool, or eating them as the days go by, but right out of the oven can be difficult... for best results use a non-stick muffin pan or spray your muffin tin lightly with an oil spray can and don't use liners at all (this is eco-friendly, too!)
For the last year or so I've seen claims floating around on the web that agave nectar is worse/no better than high fructose corn syrup. I can't speak for all agave nectar brands, but I can say that this is, for the most part false -- and no doubt rumors being spread by the corn industry. I use Madhava's Agave Nectar and you can read the company's great response to these false claims here.
In short: I was in the right place at the right time with the right book. I'd been corresponding with my publishers PR person (she'd graciously given me copies of The China Study and Fit Soul Fit Body to give away on Happy Herbivore) when I asked her casually if she knew of any publishing houses that dealt with niche cookbooks. At the time my house didn't do cookbooks and I still didn't know if I even wanted to write one, I was just curious. She said "no" and I left it at that. To my total surprise, the publisher himself sent me an email a few days later asking for my proposal. Turns out they'd wanted to expand into the niche cookbook market for some time and had been waiting for the right project. It was a match made in heaven and not long thereafter, the Happy Herbivore Cookbook became a reality. (I do not have a Literary Agent).
Writing a cookbook is a lot of work -- more than I ever imagined, and it doesn't pay well. Be on board with that. For me, writing my cookbook was never about the money (or lack thereof), it was always about putting an idea out there and proving that healthy, fat-free vegan food is delicious. I can't speak for my publisher, but I imagine having a blog for three years, successful past e-cookbook sales and a strong Internet presence helped me get my deal. I also can't discount that I'm putting something totally different out there. My cookbook (fat-free / low fat vegan) will be the first of it's kind and that's what publishers are looking for -- something with an "edge." I feel incredibly lucky and know it was a million in one shot. All aspiring writers should read/look through A Guide to Literary Agents.
The e-cookbooks were a means to an end. I sold them to help pay for the costs associated with running Happy Herbivore and because they were in demand. I broke even, but I didn't get rich. Factoring in my time to write the recipes, put the book together, the cost of ingredients, all the time spent going through orders and dealing with customer service issues plus accounting for all the fees associated with using e-junkie, paypal and google checkout... it was hardly worth it. I'm glad I did it, but it was not something I made money doing. All the money "made" has gone to the support and maintenance of Happy Herbivore -- hosting fees, giveaways, mail chimp, paying for our redesign, etc. If you want to do e-cookbooks to help raise money for a cause, I think it's a great idea, but don't do it expecting to get rich -- and also consider your traffic. Happy Herbivore has about 1 million unique visitors a year, but we've only sold a few thousand e-cookbooks.
No, I don't count calories. While I think it's important to know how many calories are in foods, I think counting calories can lead to unhealthy relationships with foods and does not guarantee good choices. It makes me sad when I see people eating those 100-calorie packs of processed crap instead of choosing an apple or banana. I have found that as long as I eat a balanced diet of whole, unprocessed foods (fruit, vegetables, legumes, grains) and minimal fats I stay at a slim, healthy weight even if I'm not exercising regularly. Of course if you're under the treatment of a physician who insists you count calories, please continue to do so.
Not all carbs are created equal. Whole grains carbohydrates such as whole wheat bread, whole wheat pasta and brown rice are fine and should be eaten as carbohydrates are the bodies natural source for energy. Their processed counter parts, however, are nothing but empty calories and will cause weight gain in anyone -- vegan or not. Often new vegans and vegetarians rely heaving on breads and pastas -- which carbs have a place in our diets, remember to keep "veg" in vegan (or vegetarian). Eat a balanced vegan diet -- lots of vegetables, fruits and legumes too... and always keep fats at a minimum if you're looking to lose weight.
10 actually! Top 10 Tips for Going Vegan
I think ChooseVeg's vegan food pyramid is very helpful. I also try to eat the rainbow every day (obviously, this is much easier in the summer). Make sure you're eating fruit, vegetables, leafy greens, whole grains and legumes daily. Of course if you are on a special diet or otherwise have special dietary needs, please adhere to those too.
Yes! Eat to Live by Dr. Joel Fuhrman and The China Study by T. Colin Campbell played a huge role in my switch to a whole foods, low fat vegan diet. Dr. McDougall's books also support a low fat vegan diet. Although I have not read it personally, I've heard the Engine 2 Diet follows something similarly.
Mindless Eating, Volumetrics, Skinny Bitch, Diet for a New America, the Omnivore's Dilemma, In Defense of Food, the Kind Diet, the Thrive Diet, Thrive Fitness, the Great American Detox and the 100-Year Lie.
Interviews with Choosing Raw, Vegan Nutritionista, Vegan Hope and Feed Me I'm Cranky. A few of my recipes also appeared in the Jan 2010 issue of Vegetarian Times and recently I was in Women's Day Magazine.
I highly recommend a good blender ($100 will do, Vita-Mix is overrated), a food processor and a toaster oven. I love my juicer but if you don't juice often, it's probably not worth the investment. I also recommend my Oster steamer and my Cuisinart ice cream maker, both are inexpensive and handy to have. You can also get a cheap rice maker but I splurged on a good one that also functions as a crockpot (a must-have for busy people!). I don't use my mandoline or spirooli very much, but get them if you're raw. I have a bread machine and dehydrator on my wish list... and my god if nothing else, get yourself a really good knife!
I hand select all of my cookbook testers. If I see someone is blogging about my recipes a lot or tweeting about them often, or just generally showing a huge interest in my recipes and fat-free vegan food, I will approach them privately and ask them to test for me.
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