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Establish good rapport with those guys selling you produce because…

then they give you free mangos! I think they like the vegan glutton 🙂

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For breakfast– a smoothie from strawberries, blueberries, mango (!!!), spinach, mint, lemon, almonds, and flaxseed. The color turned out unexpectedly chocolatey; the mint added a fresh kick. An alphabet of vitamins, plus fiber, carbs, and essential amino acids. Go Vegan 🙂

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Carbohydrates, fiber, manganese, potassium, Raw, Science-based nutrition, Smoothies, Uncategorized, Vitamin A, vitamin C

Why a RAW vegan?

In this blog, I have put strong emphasis on the consumption not simple of vegan foods, but, with small exceptions–of a raw vegan diet. Of course, this has its exceptions, be it for diversity or nutritional advantage (i.e., better absorption of micronutrients in steamed or boiled carrots and asparagus). So why the insistence on eating raw? Isn’t this restrictive and is it a fad?

Well. Let me start wit the first of the aforementioned concerns: eating raw is restrictive. But is it? The primary arguments to advance this view are most commonly related to cravings or satiety. And since the average diet consists at least somewhat of cooked or processed foods, be it vegan or not, our taste and notion of food has long been associated with this sort of modifying food ingredients. What we forget, however, is that processing, weather through exposure to heat, chemicals, what have you, alters the texture, flavor, or color of foods by altering their structure. Of course, this does not happen without alteration and frequent loss of nutrients, changes in digestability (hence nutritious value), among others. Wat this means is that, in 9 out of 10 cases, you lose nutrients by processing foods. And although feeding your body cooked meals will leave you feeling full, it will also frequently leave you feeling malnourished–you will be lacking some of the necessary nutrients that you did not consume with modified foods. This, among other factors, gives birth to cravings. Craving particular flavors or foods can be indicative of the underlying causes of cravings (and there are plenty). One way to avoid perpetuating the cycle of introducing impoverished nutrition sources only to create cravings which are in turn temporarily satisfied (but in the long term–exacerbated) by similarly inadequate foods is to consume intact, raw, unaltered, and diverse ingredients.

Of course, this might just be a whim of mine, a preference. Or not? See this comprehensive review and summary of multiple studies (check out the list of references, too!)of the advantages of eating raw (and vegan ;)).

http://cebp.aacrjournals.org/content/13/9/1422.full

Food for thought!

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Have I convinced you? After reading this wonderful article, mix 2 cups of spinach with 2 cups of mixed berries, add one fresh cucumber, a tiny bit of almond milk, and enjoy a soury, very refreshing end of the day drink :).

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Amino acids, Carbohydrates, fiber, potassium, Raw, Smoothies, triptophan, Uncategorized, Vitamin A, vitamin C

Berry-spinach-banana smoothie

Carrying 20 pounds of fresh, beautiful fruit in the summer heat has never been more worth the trouble. A bounty of ripe, fresh, glowing raspberries, blueberries, strawberries, mangos, kiwis, bananas, plums, and papaya. Reward yourself with a delicious, frosty fruity drink, rich in iron, vitamins A, B, C, and K, potassium, antioxidants, and protein.

Mix a cup of blueberries

2 cups of raspberries

4 large strawberries

1 banana

2 cups of spinach

1/2 cup of flaxseed

juice from 1/2 lime

1 cup of almond milk

ice.

Well worth the summer walk!

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Amino acids, copper, manganese, potassium, sixpence recipes, Uncategorized, vitamin C

The potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

Tonight I created a magnificent, lemony, potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

I have seen this spread commercially distributed and massively altered with preservatives, an excess of water and sodium, and  citric acid, and made wildly more expensive for the tiny, modified, processed and no longer wondrous yet much less nutritionally diverse product you get.

In other words, I made some crazy good hummus.

I wanted to make hummus that combines multiple flavors I love enjoying at once, but have not found in any store, by any brand. I wanted to create kalamata olive hummus. But I also wanted a black bean hummus. However, I was also craving a lemony, peppery hummus. There was no way I could get it all without spending perhaps over 15 dollars on more on hummus spreads alone.

But I love the sixpence idea, and I love the idea of being a vegan glutton. And a glutton gets it all.

1 large can of chickpeas

1 1/2 lemons

2 tbsp of garlic

2 cups of black beans

1 cup of kalamata olives

1 cup of capers

2 roasted green peppers

2 tbsp of freshly ground black pepper

1 tbsp of olive oil

Blend blend blend.

Just like I wanted it: a magnificent, lemony, potassium-copper-manganese-Thiamine-Folate-protein-fiber-iron-vitamin C spread with olives.

Cost: 3.50. Volume: about 3 of those in-store containers of hummus, sold at 3:50+ each.

Heaven.

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Carbohydrates, fiber, Quinoa, Salads, Science-based nutrition, sixpence recipes, Super foods, Uncategorized, vitamin C

Why rage about quinoa

It’s almost a rule of thumb that if you are vegan, you must eat quinoa. Most of us know that it is a good source of iron, calcium, phosphorus, and fiber, and an excellent food not only for vegans but for those who have lactose intolerance. Quinoa is also protein rich, although not as rich as some beans and wild rice.

The primary reason to value quinoa as a “super food” is because it is a source of complete protein, in other words: it contains all essential amino acids necessary for the wholesome nutrition of humans and other animals, and, critically (and unlike other foods containing all essential amino acids)-does so in adequate proportions to secure sufficient intake.

To add to its fantastic nutritious qualities, I added some lemon juice, sunflower seeds, and sliced apples to a bowl of cooked, chilled quinoa for a light dinner salad, rich in protein, vitamin C, dietary fiber, and fats. With a cost of only about $2, this recipe also made it in the sixpence recipe category.

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Uncategorized

Celebrating 3000 views scrumptiously

Thank you to everyone who stopped by, followed, and provided feedback during the first two weeks of this blog. It is the Vegan Glutton’s 2 week anniversary, and the14th day since I became vegan. Also today, The Vegan Glutton reached and went over 3000 views, which, in my mind,  calls for celebration with a fitting delicious raw desert– almond and coconut bananas with berry, mango, and kiwi sauce.

For the sauce, put 2 cups of fresh blueberries, 1 kiwi, and one mango in the blender, and blend into a thick creamy substance.

Cover two cold bananas with the sauce, and sprinkle with raw diced almonds and shaved coconut with maple syrup.

Place in the freezer for 10-15 minutes and…devour. This sweet and crunchy desert has antioxidants, potassium, vitamins A and C, essential amino acids, fiber, and carbohydrates.

Thank you for your support.

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copper, fiber, manganese, potassium, sixpence recipes, soups, Uncategorized, Vitamin A

Asparagus-potato cream soup

This soup is about as simple as they come, and takes about 15 minutes total to prepare. Yet, it is astonishingly tasty and very filling. Finally, it is very affordable to make.

All you need are:

3 medium to large potatoes;

about 10 stems (stems?) of asparagus;

salt and pepper;

A tea spoon of olive oil.

Whether you add a splash of almond milk to the final mix is entirely up to you. The soup is just as wonderful without it.

Place the potatoes and asparagus in a large enough pot and boil until the veggies are soft.

Remove from the fire, drain from the water, and place in a separate dish to cool off or wash with cool water.

Place everything in a blender. Add salt and pepper to taste, a tsp of olive oil, and, if you feel like it, about 2 tablespoons of almond milk. Blend well until you reach a thick but very creamy consistency.

Place this beauty in a bowl and enjoy on its own or with some vegan croutons or crackers. It is SO delicious!

This makes 4 servings, unless you are starved (like me today, I had no time to eat!!). Then it’s about 2.

Boiling the asparagus actually helps with the release and digestion of nutrients from it. Like carrots, asparagus has very thick, indigestible cellulose, which prevents the fill absorption of vitamins. Asparagus is an excellent source of sodium, fiber, protein, and vitamins B6, A, and C. It contains Zinc, Magnesium, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Folate, Iron, Phosphorus, Potassium, Copper, Manganese and Selenium, and is a decent source of carbohydrates.

 

Potatoes, although mostly known for being carb-rich, are also a great source of vitamins C, B6, Copper, and Potassium.

So you’ve made yourself a very nutritious and delicious soup. It also made it into the “sixpence” category with a $total cost of ingredients $2.00. Enjoy!Image

 
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