Fish Sucks Too

Many people consider fish (or JUST consuming fish) a good choice from an ethical, health and environmental standpoint. They believe fish are healthy to eat, don’t feel pain or complex emotion and don’t take a toll on the environment. So the perfect meat choice for someone who’s not ready to go completely vegetarian or vegan, right?

This assumption is widespread, but couldn’t be farther from the truth.

Sentience

(Mark Bekoff said it first, Fish are not mere streams of readily available unfeeling protein.)

The first argument that may lead you to believe that fish do not feel pain, might be the absence of a neocortex. This is an inappropriate anatomical comparison- we can’t judge another beings ability to process pain because it differs from ours any more than a butterfly can believe humans can’t taste because we do it with our mouths and not feet.

“Evidence from neuroanatomy, neurophysiology, and neuropsychology suggests that
the experience of feelings in humans does not depend exclusively on structures of the cerebral
cortex. It does not seem warranted to deny the possibility of feeling in animals… We do not see any evidence in favor of the idea that the engendering of feelings in humans would be confined to the cerebral cortex. On the contrary, based on anatomical and physiological evidence, subcortical structures and even the peripheral and enteric nervous systems appear to make important contributions to the experience of feelings.

Antonio Damasio and Hanna Damasio. Neuroscientists at the Brain and Creativity Institute, University of Southern California.

In fact; a study conducted by Prof. Joseph Garner and Doctoral student Janicke Nordgreen at Purdue University proved goldfish feel pain and discomfort beyond instinctive reflex.

Essentially, in this not-so-pretty experiment; Garner showed that fish put in painful situations reacted differently to fish who were not. Goldfish injected with a saline solution were studied alongside goldfish injected with a pain blocking morphine solution and both were put in painful levels of heat (with safeguards to not destroy tissue).

Although both fish originally responded the same, wriggling at the same temperature; only the fish without the pain blockers experienced a fear response. They displayed wariness of the new object, as well as anxiety. This matches up with earlier observations of fish injected with painful solutions who would rock back and forth on the tank floor, rub their lips against the glass a and stop eating. Both groups of fish injected with pain blockers experienced no such response.

Not only are they sentient in a way that shows they can feel pain, fish are actually very smart and can remember quite far! Not the 3 minutes you might have been told is the maximum time frame they can remember.

In fact, fish have been proven to remember for up to at least 5 months.

Some can even remember faces and pick familiar humans out from strangers. In fact, they can recognize whether a person is someone they know or not in .5 seconds.

They recognize their tanks layouts and will detect a change in setup or a new item.

This goldfish won a world record for being able to remember and perform six tricks such as;

  • Eat from hand
  • Swim through loop
  • Swim through tunnel
  • Limbo
  • Play football
  • Play fetch

There’s Albert Einstein playing limbo!

And there are many others who have been able to teach their fish tricks.

Health

The second misconception is that fish is healthy. While it may be more healthy than other types of meat, I wouldn’t consider it a health food even if we’re ignoring it’s high mercury content. To borrow a few points from my general article on the health affects of meat consumption;

  1. The feeding of infected cow and sheep brains is still legal in the USA. Sources: NCBI; 1, 2.
  2. Even when meat consumption is reduced to only fish, cancer causing IGF-1 levels remain relatively the same. Source: Cancer Epidemiology, Biomakers & Prevention.
  3. PCB’s (Polychlorinated Biphenyls) i.e Instrustrial toxic waste, still found in the environment can be found in fish 1000x higher in levels of PCB’s then the water they live in. They cause skin problems, neurobehavioral and liver damage and cancer in both animals and humans. Source: Agency for Toxic Substances and Disease Registry.
  4. PhIP (found in fish) stimulates breast cancer cells, also making them invade healthy cells more than estrogen itself even when PhIP is in low concentrations. Source: NCBI
  5. Fish, regardless how it’s cooked, seems to be directly related to endometrial cancer risk. Source: NCBI

So you’d do better replacing your fish with vegan versions of seafood; even if you don’t think fish are friends!

Environment

If you’re interested in saving our planet, this might be the most compelling reason to cut fish out of your diet; the ocean is suffering immensely due largely to overfishing. While it may be easy to dismiss this as “just” a cause of overfishing and not fish consumption itself; we must remember that we cannot feed 7 billion humans the sadly still recommended 3+ servings of fish a week without overfishing. There is too much demand to meet that supply.

  1. 90% of all large fish have disappeared since we introduced industrial fishing techniques in the 1950’s.
  2. 38.5 tons of sea life (40% of all catches) is discarded; this is called by catch.
  3. “Sustainable” fishing isn’t all that sustainable.
  4. Jellyfish population is steadily increasing and the ocean could soon become egregiously overpopulated with them, which would be catastrophic.
  5. 2 trillion sea animals are killed annually.
  6. The ocean could be completely empty by 2048.
  7. Fisheries averaged $27 billion in subsidies in 2003.

These facts are all brought to you by the short film linked above, Losing Nemo, by the makers of Blackfish. Here are their sources which are all PDF files.

Some more facts to remember about the affects of meat consumption:

(Cowspiracy [Directed by Leonardo DiCaprio] holds a lot more sources for these in PDF format)

So whatever your reasoning for giving up fish, please consider it! Here are some vegan swaps and recipes to make the transition a little easier if you’re a seafood fan.

Worried about Omega-3’s? No problem!

  • Chia seeds
  • Flax seeds
  • Brussels sprouts
  • Algal oil (EPA & DHA)
  • Hemp seeds
  • Walnuts
  • Perilla oil

Experts say as long as you get enough ALA, you don’t have to worry about EPA and DHA from non vegan sources. And if that’s not enough to ease your mind, there’s nothing wrong with supplementing; after all, meat eaters supplement more than vegans and vegetarians combined.

If this article makes you want to go vegan, try it! Good luck ❤️🐟

Vegan Pizza

Cheese is typically the hardest thing to give up when going vegan, and pizza is an iconic dish that incorporates cheese. So, here are many ways to enjoy eating pizza while vegan! You’ll definitely fall in love with pizza all over again.
Delivery

Papa Johns:

  • The sauce & dough are already vegan, so just omit the cheese!
  • They have a wide variety of veggie toppings to include on your pizza
  • Their garlic, BBQ, and buffalo dipping sauce are completely vegan. You can even ask for BBQ sauce on your pizza.

Domino’s:

  • The original sauce is vegan, but only the THIN crust is vegan.
  • Of course, they have loads of veggie toppings
  • Add some extra flavor with these vegan dipping sauces: Garlic Dipping Sauce, BBQ Sauce, Kicker Hot Sauce, and Sweet Mango Habanero Sauce

Little Caesars:

  • The original sauce and original crust are both vegan
  • Lots of veggie toppings, as always!
  • You can even place a special order of the Crazy Bread without Parmesan cheese, and don’t forget the Crazy Sauce!

Pizza Hut:

  • The regular or sweet sauce
  • The Thin’N’Crispy and Hand-Tossed crust are vegan
  • Veggies!!
  • The dessert pizza crust is also vegan

And, if you’re feeling a bit fancy, you can always add on your own vegan cheese and pop your pizza’s back in the oven until it melts.

Restaurants

Mellow Mushroom:

Mellow Mushroom has Daiya vegan cheese. This restaurant is a personal favorite of mine. My order is: regular crust, olive oil and garlic sauce, Daiya cheese with mushrooms, spinach and fresh avocado on top in case any of you want ideas! Their full vegan menu can be found here.

California Pizza Kitchen:

Although, they do not have Daiya cheese, their pizza is still good and very tasty when you load up on veggies. Their full vegan menu can be found here.

For a more detailed list of restaurants that may be near you, click here.

Frozen

Daiya:

  • Daiya is an all vegan brand that specializes in cheese. They have a variety of different frozen vegan pizzas.

Amy’s:

  • Amy’s also has a variety of vegan pizza options. However, not all of their pizzas are vegan.
  • Vegan frozen pizzas: Non-dairy cheese pizza (rice crust), Roasted Vegetable Pizza (no cheese), Vegan Margherita Pizza (with Daiya cheese), Spinach Pizza (rice crust).
  • Amy’s also specifies whether an ingredient is vegan or not within the ingredients.

Tofutti:

  • Tofutti’s Pan Crust Pizza Pizzaz is vegan.

Tofurky:

  • Tofurky’s frozen vegan pizza’s are: Vegan Cheese Pizza, Pepperoni Pizza, Italian Sausage Pizza

Whole Foods:

  • Roasted Vegetable Pizza (with rice crust or whole wheat crust)

 

You can, of course, make your own dough and buy some vegan cheese if you want to go the homemade route. All you have to do is google ‘vegan pizza crusts’ and thousands of results will pop up! Enjoy your cruelty-free pizza 🙂

 

 

 

FEAR OF CARBS/CALORIES

I, myself, am not a medical doctor or dietician. I have no medical recognition or training, but the information that I am sharing comes from people who do.

Growing up in a society that projects skinny girls as the only type of beautiful is troubling. The magazines and the media feed you diets and cleanses as a way to ‘Get That Perfect Bikini Body’. They also teach you that ‘Carbs Are The Enemy’.

When I decided I wanted to go vegan, I was unsure about what to eat. I went from attempts to cut out as many carbs as I could, to unlearning it all. One of the most informative, helpful books I have read is called The Starch Solution. It was written by John A. McDougall, MD. When I first went vegan, this book was a lifesaver. It covers nutrients, why animal products are toxic, and has lots of recipes.

The McDougall diet, is a high-carb, low-fat, starch based lifestyle. I think that everybody should listen to their own body and make decisions based off of it, and his diet is an option.

As a vegan, regardless of what you’re eating, carbs are very prevalent in the lifestyle. Its unavoidable. Which is why you should do your research, and decide what type of vegan diet you’re going to follow. Choose the one that works for YOU. Eat whatever you want to! As long as it’s cruelty free and includes vital nutrients, its all your decision.

I learned to stop calorie restricting, to eat as much as I want, and to love healthy foods by going vegan. Not only do you save animals, the earth, and other people; you stop eating toxic foods.

What About B12?

When talking about vitamins and minerals vegans “don’t” get- B12 will come up. B12 is made by anaerobic microorganisms (that can be found in the gastrointestinal tract of animals- including humans). Beyond this, livestock are supplemented B12 through vitamins and injections;

Hy-B12

They also get it from other fortified feed, eating contaminated food, and their own waste. So the B12 you’re getting when you eat meat and other animal products is from that.

That’s not to say that it isn’t incredibly important. B12 deficiency can cause permanent brain and nerve damage. But who is vulnerable to a deficiency? Believe it or not, not only vegans. Not by a long shot.

Tufts University Framingham Offspring Study shows 40% of people between the ages of 26-83 have plasma B12 levels in a loq range – a range at which many experience neurological symptoms. 16 percent exhibited near deficiency, 9% percent had outright deficiency. The majority of individuals with B12 deficiency are not vegan. That being said, we still need it. And since a lot of people are at risk, including those who don’t supplement it, senior citizens, those who have pre existing medical condition, and those who have recently lost a large amount of weight; I strongly suggest everyone checks their B12 levels with their doctor. That being said, there are MANY plant based sources of B12, so I hope this makes it easier for you to get it!

Supplements

* Here are some links to buy them online but you can find vegan B12 supplements in almost any health food store.

My Kind Organics B12 spray

Deva Vegan Vitamin B12

Mega Food Vegan B12

Vegan Safe Vitamin B12

Nutritional yeast

* Maybe the most popular way vegans like to get B12. Whatever you call it- nutritional yeast, nooch, hippie dust, it’s delicious. A serving of fortified nutritional yeast (usually a couple of tablespoons) contains about 500% B12 along with many other essential vitamins and minerals. It has a kind of nutty cheese taste that makes a good cheesy popcorncheese saucemacaroni and cheese, and a lot of other good stuff! I mostly just use it as a topping for things like beans, potatoes, and vegetables.

Here’s my brand! I get mine at Sprouts but I’m sure other stores have it like Trader Joe’s and other health food stores! (Maybe even normal department stores) Just in case I’m wrong I’ll include a link to buy it online.

Kal Premium Fortified Nutritional Yeast 

And there are other brands too!

Bragg Nutritional Yeast Seasoning 

Bob’s Red Mill Nutritional Yeast

There are more than these, but this should give you an example of what to look for!

Fortified foods & drinks

– Energy drinks

Most energy drinks are fortified with B12 and a lot of them are vegan! (The taurine in them is usually synthetic and not animal derived but I’ll list some confirmed energy drinks anyhow)

* Fair warning B12 in energy drinks doesn’t absorb well so I don’t know if I would trust this even- even if drinking energy drinks often enough to get sufficient B12 wasn’t so bad for you.

— Red Bull – “Yes, Red Bull Energy Drink is suitable for vegetarians. Red Bull Energy Drink does not contain any animal products or substances derived from animals.”

— Rockstar – “Yes, Rockstar Energy Drink is suitable for both vegetarians and vegans. The Taurine contained in Rockstar is synthetic and not derived from animals.

— Monster – “Thank you for visiting the Monster Energy Website.
We use no animal bi-products in any of our products line. Enjoy!!

Thank you,

Monster Energy Company

– Cereal
— Multigrain Cheerios

— Kellogg’s all bran

— Grape nuts 

— Special K (some flavors are vegan)

— Total corn flakes

And a LOT more, here’s a list of 200 b12 fortified cereals a lot of them are vegan! And you can eat them with:

– Plant based milks

Any fortified plant milk will do because a lot are whether it’s coconut, almond, soy, sunflower, hemp, cashew, oat, rice, ect.; But some I know are fortified in particular are

— Almond Dream

— Rice Dream

— Pacific Hemp

— Pacific Ultra Soy Milk

— Eden Soy Organic

Other fortified foods

Besides all of those, some vegan mock meats are fortified with B12! I’ll put a definite list up once I find brands but since there’s not that much information on it and I don’t eat mock meat, it’ll take a bit. But I will put it up! Please tell me if you know of any!

Unrecommended methods 

I’ve seen a lot of vegans recommend unwashed fruits and vegetables. If that’s what you think you should do and you’ve checked your B12 levels then please be safe, but I wouldn’t recommend it myself. It doesn’t seem safe to me to rely solely on traces of soil (which can be harmful if not organic and/or from your own garden!) for B12 but if I’m dead wrong – let me know! I’m always open to new information.

However after reading through 95 pages of meta data by the NCBI I can confirm that some plant sources are reliable sources of B12 such as:

– Dried purple & green laver (Nori / Seaweed)

– Tempeh 

– Batabata-Cha (Japanese fermented black tea)

– Black trumpet and golden chanterelle mushrooms 

– Dried shitaki mushrooms 

But I still wouldn’t trust it! 

I really suggest that you supplement with either B12 sprays, injections, vitamins, nutritional yeast, fortified cereals and milks! These are probably the most reliable means of getting this extremely important vitamin and most livestock get it, you’re really just cutting out the ‘middle man’. So by all means- supplement!

Gastroparesis

Gastroperosis is a rare condition that affects the stomach muscles and prevents proper stomach emptying.

People may experience: pain the abdomen, burning in the chest, nausea, belching, bloating, indigestion, regurgitation, or vomiting, and feeling full sooner than normal or loss of appetite.

This seems like a very, very difficult situation in which to go vegan. It looks pretty easy to make vegetarian, but skim milk, cheeses, and eggs are pretty prevalent in the diet. I’m sure it can be done. Every persons gastroparesis ranges in severity and diets should be tailored specifically by that person by a medical doctor. That is why I want to assure this:

I am not a medical doctor. Nothing in this article is going to tell you that you specifically can go vegan with Gastroparesis. This is a very complex disorder and you should bring any sort of diet change up with your doctor! Please be safe! I am simply taking the suggested food items for people with Gastroparesis and pointing out the vegan options, which can make a restrictive diet even more restrictive! Please be safe I can’t stress that enough!

Okay now that I have that out of the way! These are the suggested guidlines for a patient with Gastroparesis according to aboutgastroparesis.org, gicare.com & arizonadigestivehelp.com

General guidelines

Fatty foods and oils delay stomach emptying so fat intake should be limited to 40-50gm a day (if you are not on the liquid phase / added guideline).

You should also be eating 4-6 small meals instead of three large ones. If you are up and about for 12 hours that means a small meal once around every 2 hours.

Fiber delays gastric emptying, binds together and causes benzoars (blockages of the stomach).

Foods high in fiber that should be avoided include: Apples, berries, coconuts, figs, oranges, persimmons

brussels sprouts, green beans, green peas, lettuce, potato peels, sauerkraut,

bran/whole grain cereal, nuts, seeds,

baked beans, lentils, soybeans.

Here are some low fiber plant based foods

This includes:

White breads, waffles, french toast, plain white rolls, or white bread toast, pretzels, plain pasta or noodles, white rice, crackers, zweiback, melba, and matzoh (no cracked wheat or whole grains), cereals (without whole grains, added fiber, seeds, raisins, or other dried fruit)

You can add the above grains in casseroles, dumplings, soufflés kugels, and pudding.

Tender, well-cooked fresh or canned vegetables without seeds, stems, or skins. Cooked sweet or white potatoes without skins. Strained vegetable juices without pulp or spices.

Try these in soups, soufflés, kugels, and casseroles.

Soft canned or cooked fruit without seeds or skins (small amounts). Small amounts of well-ripened banana. Strained or clear juices. Small amounts of soft cantaloupe or honeydew melon. Cookies and other desserts (without whole grains, dried fruit, berries, nuts, or coconut). Sherbet and popsicles

Serving suggestions include shakes, frozen desserts, puddings, tapioca, ca waskes, and sauces.

Mild salad dressings and oils in small amounts. Plain gravies. Plain broth. Ketchup and mild mustard. Spices, cooked herbs, and salt. Sugar, and syrup. Clear jellies. Hard candy. Plain chocolate. Instant meals.

Make sure to take in plenty of fluids as low fiber diets can cause constipation.

Gastroperosis diet

Phase one consists of liquids, which usually leave the stomach quickly by gravity alone. Liquids prevent dehydration and keep the body supplied with vital salts and minerals.

Appropriate step one foods:

– Sports drinks

– Soft drinks

– Non-fat dairy drinks

Fat free milk or juice fortified with nonfat dry milk powder, (vegan) protein powder, (vegan) instant breakfast, or other flavored powders. * Also I’m assuming since white rice is okay, rice milk should be the same! It’s more digestible anyway. Just use white rice instead of brown for this recipe. If you can’t use dates you can use sugar or maple syrup.

– Fat-free (vegan) bouillon

– Fat-free (vegan) consommé

– (Vegan) Jell-O

– Popsicles

– Sherbet or sorbet (Häagen-Dazs sorbets are vegan)

– Fruit nectar and fruit juices

– Lemonade

–  (Vegan) Liquid nutritional supplements such as Ensure or Boost

Phase two provides additional calories by adding a small amount of dietary fat — less than 40 gm each day. For patients with gastroparesis, fatty foods and oils should be restricted, because they delay stomach emptying. However, patients at the Step 2 level are usually able to tolerate this amount.

Skim milk, products made with skim milk

Low-fat yogurt

Low-fat cheeses

– Fat-free (vegan) consommé & bouillon

– Fat-free (vegetable) broths containing pasta or noodles and well-cooked vegetables

– Breads & cereals

– Cream of wheat

– Pasta

– White rice

Egg noodles

– Low-fat crackers

Eggs

– Peanut butter (maximum 2 Tbsp/day)

– Vegetable juice (tomato, V-8)

– Well-cooked vegetables without skins (acorn squash, beets, carrots, mushrooms, potatoes, spinach, summer squash, strained tomato sauce, yams)

– Apple juice

– Cranberry juice

– Grape juice

– Pineapple juice

– Prune juice

– Canned fruits without skins (applesauce, peaches, pears)

– Hard candies, caramels

Puddings & custards made from skim rice milk

– Frozen yogurt (most frozen yogurt places have fruit based vegan)

– Fruit ice

– Jelly

– Honey

– Syrups

– Sports drinks

– Soft drinks

– Blended Stage 3 foods ->

Phase three is designed for long-term maintenance. Fat is limited to 50 gm per day, and fibrous foods are restricted, because many plant fibers cannot be digested

Skim milk, products made with skim milk (rice milk)

Low-fat yogurt

Low-fat cheeses

– Fat-free (vegan) consommé & bouillon

– Fat-free (vegetable) broths containing pasta or noodles and well-cooked vegetables

– Breads & cereals

– Cream of wheat

– Pasta

– White rice

Egg noodles

– Low-fat crackers

Eggs

– Peanut butter (maximum 2 Tbsp/day)

Poultry

Fish

Lean ground beef

– Vegetable juice (tomato, V-8)

– Well-cooked vegetables without skins (acorn squash, beets, carrots, mushrooms, potatoes, spinach, summer squash, strained tomato sauce, yams)

– Fruit juices

– Canned fruits without skins (applesauce, peaches, pears)

– Hard candies, caramels

– Puddings & custards made from skim rice milk

– Frozen yogurt

– Fruit ice

– Jelly

Honey

– Syrups

– Sports drinks

– Soft drinks

– Coffee

– Tea

– Water

Again, I am not a professional!!! I saw a few people asking if they could be vegan if they had this issue. My answer is: nothings impossible! If this applies to you, I really hope it helps!

Low Fiber Plant Based Foods

Taken from cancer.org, I’m just listing the vegan friendly foods from that page!

Bread, cereals, and grains

Eat

White breads, waffles, French toast, plain white rolls, or white bread toast

Pretzels

Plain pasta or noodles

White rice

Crackers, zweiback, melba, and matzoh (no cracked wheat or whole grains)

Cereals without whole grains, added fiber, seeds, raisins, or other dried fruit

Use white flour for baking and making sauces. Grains, such as white rice, Cream of Wheat, or grits, should be well-cooked.

Include the above grains in casseroles, dumplings, soufflés, cheese strata, kugels, and pudding.

Avoid any food that contains

Brown or wild rice

Whole grains, cracked grains, or whole wheat products

Kasha (buckwheat)

Corn bread or corn meal

Graham crackers
Bran

Wheat germ

Nuts

Granola

Coconut

Dried fruit

Seeds

Vegetables and potatoes

Eat

Tender, well-cooked fresh or canned vegetables without seeds, stems, or skins

Cooked sweet or white potatoes without skins

Strained vegetable juices without pulp or spices

You can also eat these with cream sauces, or in soups, soufflés, kugels, and casseroles.

Avoid

All raw or steamed vegetables

All types of beans

Potatoes with skin

Peas

Corn

Cabbage, broccoli, cauliflower, Brussels sprouts, and greens

Sauerkraut

Onions

Fruits and desserts

Eat

Soft canned or cooked fruit without seeds or skins (small amounts)

Small amounts of well-ripened banana
Strained or clear juices

Small amounts of soft cantaloupe or honeydew melon

Cookies and other desserts without whole grains, dried fruit, berries, nuts, or coconut

Sherbet and popsicles

Serving suggestions include gelatins, milk shakes, frozen desserts, puddings, tapioca, cakes, and sauces.

Avoid

All raw or dried fruits

Berries

Prune juice, prunes, and raisins

Other foods

Eat

Mild salad dressings and oils in small amounts

Plain gravies

Plain broth

Ketchup and mild mustard

Spices, cooked herbs, and salt

Sugar, and syrup

Clear jellies

Hard candy

Plain chocolate

Avoid

Marmalade

Pickles, olives, relish, and horseradish

Popcorn

Potato chips

Liquids

Keep in mind that low-fiber foods cause fewer bowel movements and smaller stools. You may need to drink extra fluids to help prevent constipation while you are on a low-fiber diet. Drink plenty of water unless your doctor tells you otherwise, and use juices as noted above.

Nut/Soy Free Vegan

Maybe the nuts aren’t a big thing, if you don’t care about cashew and almond cheese. The soy, though, that’s a pretty big staple of the vegan diet- for most people.

Some of us vegans can’t eat it! My allergy to nuts was something gradual, I don’t think I was always intolerant. Soy? I have never been able to keep it down. Soy sauce, teriyaki sauce, tofu, soy milk anything with soy makes me puke. It’s really unfortunate and inconvenient too, considering how much vegan food has soy and how much protein it has.

There are other alternatives to nuts and soy, though. And as you discover more and more of them, you realize you’re not really missing out on much!

Protein alternatives:

Kidney beans- 43g/cup
Pinto beans- 41g/cup
Chickpeas- 39g/cup
Black beans 39g/cup
Tempeh- 31g/cup
Lentils- 18g/cup
Lima beans- 15g/cup

Milks:

Coconut milk
Rice milk
Oat milk
7-grain milk
Sunflower seed milk
Hemp milk

Ice creams:

Recipes-

Very berry ice cream

Passionate & orange sorbet

Mint chocolate chip avocado ice cream

Banana blueberry ice cream

Try SoDelicious coconut ice cream!

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These aren’t even all of their flavors!

Also try banana ice cream, all it takes is freezing bananas and putting them in a blender! You can add any other ingredients and topping you want to it.

Yogurts:

Homemade equipment free vegan yogurt (can use any plant milk including hemp, oat, and rice)

Then there’s always so delicious with the coconut yogurt too!

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Cheese:

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Daiya is soy and nut free, and they make Vegan pizza!

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You can also make your own nut and soy free cheese!

Paprika cheese

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Nacho cheese slices-

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Mozzerella style vegan cheese

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Meat alternatives:

Seitan

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Field Roast

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Bahama Rice Burger

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Sunshine Burger

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Cauliflower burgers

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I’ve never had them but they look soooooo good

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And of course portobello burgers!

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There are some resources for nut and soy free vegans, too! Try the nut and soy free vegan meal plan.