My 7 Favourite Smoothie Recipes

We all know that vitamins and minerals are the key to being fit, healthy and beautiful (yep, there’s a bunch of other factors, nope, I’m not going into them).  What better way to get vitamins and minerals than to blend them into an easy-to-drink smoothie?  I’ve been collecting photos of my smoothies for this article for about 6 months (I never knew it was so hard to get a remotely interesting picture of a smoothie).  I’ve been drinking one smoothie a day (apart from during pregnancy) since I bought my Kenwood 2Go Smoothie Maker about half a year ago (it’s AMAZING and the plastic cup goes in the dishwasher.  Even when I left it a few days it was really easy to clean).  This is literally the best £12.99 I ever spent on a gadget!  Most days I just have blueberry and banana (see recipe 4, use water instead of coconut milk) or strawberry and banana (see recipe 1, omit lime), but in addition to those, here’s my favourite recipes that are a little bit more exciting for days when I’ve got lots of fruit in the house:

  1. Strawberry, banana and lime:
    Ingredients:  1 banana, about 100g of strawberries (or by volume, slightly more strawberry than banana) and 1tsp of lime.  I fill my pod blender with the fruit and lime juice, then take it to the tap and pour water in up to the top of the highest piece of fruit.  It’s not an exact science and the consistency varies.  Blend for about 40 seconds.

    Strawberry banana and lime smoothie invoke delight
    Strawberry banana and lime smoothie
  2. Banana, blueberry and cantaloupe:
    Ingredients:  1 banana, about 80g of blueberries (their flavor is stronger than the strawberries).  I put the fruit in, then I top up with water to the top of the highest piece of fruit.  Usually this comes out like a light smoothie.  Blend for about 60 seconds as the blueberries need lots of blending so you’re not just drinking huge pieces of blueberry skin.  Drink it fast or it separates!

    Blueberry, banana and cantaloupe. Invoke Delight.
    Blueberry, banana and cantaloupe.
  3. Blueberry, banana and coconut milk:
    Ingredients:  1 banana, about 80-90g of blueberries, pour coconut milk into the container to the top of the highest piece of fruit.  For a thinner smoothie, use 50% water and 50% coconut milk instead.  Blend about 60 seconds.  If you don’t use enough liquid this makes a very tasty yoghurt!!

    Blueberry, banana and coconut milk. invoke delight
    Blueberry, banana and coconut milk.
  4. Carrot and orange:
    Ingredients:  1 carrot, chopped finely.  About 200-300ml of orange juice (depending on size of carrot).  You can add ginger to this to make a really perky drink, but ever since I was pregnant I’ve been unable to stand the smell, sight or taste of ginger!

    Carrot and orange smoothie. invoke delight
    Carrot and orange smoothie.
  5.  Mango, papaya and orange:
    Ingredients: 1 mango, chopped into cubes, 1 papaya, chopped into cubes.  Add orange juice to the top of the highest piece of fruit.  Blend for about 60 seconds.  Optional: For a thicker smoothie with less mango/papaya flavour, add a banana.

    Mango, papaya and orange smoothie invoke delight
    Mango, papaya and orange smoothie.

     

  6. Raspberry, cantaloupe and banana:
    Ingredients:  Raspberries, cantaloupe (melon) and banana.  Blend for 30-40 seconds.  The only thing I don’t like about this one is the ridiculous amount of raspberry seeds.  But it tastes sooooo gooood!!

    Raspberry, cantaloupe banana smoothie invoke delight
    Raspberry, cantaloupe banana smoothie.
    Raspberry, cantaloupe banana smoothie invoke delight
    Raspberry, cantaloupe banana smoothie.  This is another one to drink fast!

     

  7. Banana, black grape and almond milk:
    Ingredients:  1 banana, a generous handful (maybe 2 hands if you don’t have freakishly large man hands like me) of black grapes (take them off the vine thingy and if they’re not seedless, you’ll have to de-seed them too), put in blender and top up with almond milk (coconut milk also does a nice job).  60 seconds usually does it but expect to chew some grape skins anyway.

    The black grape, banana and almond milk smoothie invoke delight
    The black grape, banana and almond milk smoothie (looks a lot like the blueberry, banana and coconut milk smoothie). It’s very thick so I drink it with a glass of water.

     

    If you want or need added protein and minerals from any of these smoothies, why not make it crunchy and drop a table spoon of chia seeds or poppy seeds into your smoothie (poppy seeds are MUCH cheaper to buy, and they have similar nutritional content to chia seeds). Other nuts blend but the result is a crunchy yoghurt-type foodstuff.  A yoothie??

    What are your favourite smoothie recipes?  Let me know in the comments!

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Meat Free Monday: Vegan Lasagna

Dairy Free Vegan Lasagna (In England, we spell it lasagne, but I’ve used the American spelling as I know most of my readers are American/Canadian):

This post contains an affiliate link.  This recipe takes some time (I take just over an hour) so do it on a weekend day!

What better way to celebrate rabbit awareness week than to start it off with a meat free, animal free lasagna?

You will need:
A box of lasagna/lasagne sheets,
A block of dairy free hard cheese that can be grated/melted,

The “béchamel” sauce (method here):
Flour (or gluten free)
Soya milk (or alternative of your choice)
Vegan butter
Grated vegan cheese (optional depending on whether you prefer traditional or cheese béchamel sauce)

Alternative béchamel (if you are in a hurry):

Some cream cheese,
Cornflour,
A tablespoon or two of soya milk,

The “innards” of the lasagna:
1.5 cups Vegan mince or TVP,
1 Onion (or 1 cup frozen onions),
1/2 carton Tomato passata,
1/2 tsp of vegemite or yeast extract,
Herbs: a sprinkling of basil (OBT),

You will also need a square glass dish. You may need to change your measurements to fit your glass dish, mine is medium sized and serves 4-5. If you don’t have one, this lasagna dish set looks perfect.

Make the innards first:
1. Soak the TVP in some boiling water and mix in the Vegemite to add flavour.
2. Fry the onions and add the (drained if necessary) TVP, herbs, and the passata, mix well and set aside.

Then start to work with the lasagna sheets:
1. Follow the pre-soaking guidelines for the lasagna sheets. I usually pre-boil mine before using them so they’re not too hard.
2. Line the bottom of the glass dish with a layer of lasagna sheets, tearing and overlapping where necessary.

Then pour the innards over the first layer of lasagna sheets to totally cover it.

Next, put more lasagna sheets over the top of the innards.

Make the béchamel sauce next:
Here is the recipe you will use for the traditional béchamel sauce. If you’ve got all the ingredients, this one is the best one to make because it’s by far the most realistic. It’s your choice whether to include the grated cheese.
Alternative béchamel sauce using vegan cream cheese:
Put 1/3 of a tub of cream cheese in a pan, and heat it to soften. Mix in the soya milk and stir well. Add about 1 teaspoon of cornflour (sieve with a fine-mesh sieve to ensure no lumps, or just bung it in and live with the lumps) and mix well with a fork. Add more cornflour to thicken if needed.
Once the mixture is thick enough, pour over the top layer of lasagna sheets to completely cover them. You may need more sauce than this, depending on your dish size.

Grate the hard cheese over the top of the béchamel sauce to completely cover it with a decent layer of cheese.

To cook:

Bake in the oven for 35-40 minutes on 180 degrees C or Gas Mark 6.

Remove from oven and cut into square slices to serve. I use a wide flat spatula to get it out of the lasagna dish and a spoon in the other hand to stop the filling falling out.

To serve:

If it’s just to serve one, let the rest cool and cover then put in the fridge. When you wish to reheat, remove the amount you want to eat, and either oven it or microwave, depending on what you prefer.

Nutrition:

Approximately 1 of your 5 a day per serving and about 1/3 of your daily protein. For more of your 5 a day (so more vitamins), add some salad on the side or serve with a baked sweet potato and some boiled carrots.

Tips for success:

1. Get used to making the béchamel before you attempt the whole lasagna.
2. To save time you could pre-cook the béchamel for a different recipe the day before and set some aside for today’s lasagna.
3. Stir the vegemite fully into the TVP so you don’t get any lumps of yeast extract in your finished lasagna.
4. You can apparently just put the lasagne sheets in dry but I’ve always pre-soaked them and find this to make them cook better in the oven, as vegan cheese sauce tends to be a little too dry to soften the sheets in the oven.

Notes:
With the exception of the actual pasta itself, none of my pasta recipes contain gluten, so if you’re gluten free, replace your pasta with gluten free pasta and follow the rest of the recipe as normal. Most shops stock gluten free lasagne or lasagna sheets.

Next week: Pizza!

Bene cena!

[wellness] Are you getting enough vegan nutrients?

The Ultimate Overview of Vegan Nutrition

Having had a merry old Veganuary and nearly being at the end of Vegruary, I have been giving some thought to the things I eat and the quantities in which I eat them.

I renewed my pledge to eat vegan at the beginning of this year after doing some very in-depth research into food sources for all the different nutrients and making sure that I knew a) How much of each nutrient I needed and b) Where I could reasonably be expected to get this from on a day to day basis.  I do still struggle to get enough fat, but I generally get a lot of fruit sugar which converts to fat which should help me with the chronic underweight problem I have been struggling with for the last five years.  Two months in it feels like its helping.

As a female, I need the following nutrients every day (some of these vary from time to time depending on my needs and activity levels, and the US and UK figures didn’t match most of the time either so I’ve generally gone with the US figures as they’ve sounded more reasonable for a lot of things, but in some places I either used the UK figures or went with what I know has been working for me – eg protein is 5g more than the UK Recommended Daily Allowance because that’s what I need):

50 grams of protein.  This should proportionally come from specific amino acids which I’ve listed in the chart accompanying this article.  I get mine from lots of lentils (which also count towards your five a day – yay, but are totally lacking in essential amino acid methionine – boo), nuts, seeds and tofu (which is actually more of a treat than a dietary staple these days).  When I’m training for outdoor pursuits, I need more protein as protein = muscle.  When I’m growing my hair I also need more protein as protein = hair.  Protein in fact makes most of the things in the human body so you need loads of it to fix stuff and grow stuff.  Protein is made of lots of amino acids, which are the things in protein that your body needs in different amounts, so it’s not enough to eat protein – it’s got to be the right sort.

70 grams of fat.  This comes from oils such as coconut oil, sunflower oil and vegetable oil in the vegan diet.  It can come from olive oil as well, although you shouldn’t fry with it as it requires a fairly low temperature before the molecules break down and release free radicals.  Fat is where you get your essential fatty acids, however, so you do need some in order to get those, which are also called Omega 3 and 6, although you can supplement with linseed oil or flaxseed oil. UPDATE: Also nuts are good sources of fat (sorry for omission)!

90 grams of sugar (aka carbohydrates).  This should mostly come from complex carbohydrates such as starchy foods like pasta, rice (GF), potatoes (GF), with extra healthy points if it’s wholegrain rice/pasta.  I also like amaranth (GF), quinoa (GF), pearl barley and noodles.

18g of fibre (fiber, in American).  This is easy peasy as a vegan you don’t really need to think about it (unless you’re a juicearian but I’ve made my thoughts on that very clear).  All fruits and vegetables count towards this and you don’t need to faff around with All Bran or other nonsense because it’s in the plants.  In fact, my dentist could tell I was vegan a few years back by the wear on my back teeth because of having such a high-fibre diet.  I don’t worry at all about this one because I did track it for a while but almost everything I eat counts towards my fibre intake.

I also need the following vitamins:

Vitamin A: 700 micrograms (with an upper limit of 300 micrograms because vitamin A can cause cancer in long-term high doses).

Vitamin B complex: B1 (thiamine) 1.4 milligrams (upper limit 50 milligrams); B2 (riboflavin) 0.9 milligrams; B3 (niacin) 14 milligrams; B5 (pantothenic acid) 5 milligrams; B6 1.3 mg per day; B7 (Biotin) RDA/DV currently undecided by health organizations, should be sufficient in the average vegan diet, excessive supplements can cause unpleasant side effects such as acne, greasy hair, mood swings and water retention; B9 (folic acid) 1 milligram, although when I start trying for a baby I will need more and will supplement; B12 (cyanocobalamin) (no Daily Value or Recommended Daily Allowance established).

Vitamin C: 40 milligrams per day, no upper limit.

Vitamin D: This utterly depends, see my article on Vitamin D.  I aim for 10 micrograms which is what the US dietary guidelines state, even though the UK ones say 5 micrograms is sufficient.  Since I’ve increased my vitamin D intake, I have noticed a whole raft of problems such as fatigue and irritability have gone away and I’m more cheerful, energetic, and getting things done.

Vitamin E: 15 milligrams per day.  I don’t worry too much about Vitamin E because my skin tells me when I need to eat more Vitamin E, by drying out.  Then I crack out the avocados.

Vitamin K: 90 micrograms per day.  I regularly exceed  this though, and I make sure to never take Vitamin K and Vitamin E at the same time of day (I usually wait at least four hours between eating a meal with one and the other), because they fight each other for absorption and your body will preferentially absorb the Vitamin E, making you think you’ve got enough K when you haven’t.

And the following minerals:

Calcium: 700 milligrams per day.  Soymilk is fortified and tofu often is too.

Copper: 2 milligrams per day.  Should be easily available in the food I eat.

Iron: 18 milligrams per day because I’m female.  Men only need 8 milligrams.  Don’t ask me why.  The NHS also says women un the UK only need 14.8mg but that just goes to explain this anaemia epidemic they keep pretending isn’t happening, so they can sell you iron supplements which are pressed with pig gelatin (EWWWW.  Sidenote – the two supplements are ferrous fumarate and ferrous sulphate; ferrous fumarate are gelatinous and very non vegan and non halal and non kosher, ferrous sulphate are vegan, both can be bought over the counter at pharmacies without a prescription in the UK, they both provide the same amount of ABSORBABLE iron).

Magnesium: (this is a DIFFERENT mineral to manganese – look them up on the periodic table if you don’t believe me, Manganese is Mn in the transition metals and magnesium is Mg in group 2): 270 milligrams per day (UK) or 310 milligrams per day (US).  I go for the US figure.  This is easily acquired through vegan food.

Manganese: (this is a DIFFERENT mineral to magnesium – look them up on the periodic table if you don’t believe me, Manganese is Mn in the transition metals and magnesium is Mg in group 2).  This is very easily acquired through vegan foods so be careful not to overdo it.  I need 2 milligrams per day, but am safe up to 11 milligrams.  I did look into this and found that, in spite of what the NHS website says (it says the upper limit is 4mg), there are apparently no adverse effects shown from excessive manganese and the tolerable upper limit was set artificially on flawed data from a narrow demographic and small sample size anyway, and also it’s impossible to get less than about 6mg from the vegan diet because it’s in nearly everything we eat.

Potassium: 3500 milligrams per day.  Don’t overdo it.  It’s the same potassium that they drop into water and that burns with a lilac flame (remember high school science??), and turns the water alkaline, so be careful.  I will get an article written on the whole pH alkaline diet fad that has been circulating, but I need to look into a few more things before it will be ready.

Phosphorous: 550 milligrams per day (UK) or 1000mg (US).

There are other minerals but generally even most of the ones I’ve mentioned here will take care of themselves.

Here is my table of all the sources of these nutrients.  I tried to get up to 10 sources, but where there are less, it’s usually because there are poorer sources but you’d have to eat a lot of them.  For Vitamin D, the sources listed are all there are (unless you want to waste huge amounts of money on algae, which hasn’t been proven to have absorbable Vitamin D in it anyway).  Remember D2 is abundant in the vegan diet, but D3 is not, the daily value doesn’t distinguish between the two.

Click to enlarge.
Click to enlarge. Click again on enlarged picture to zoom so it’s readable.

Obviously this isn’t a complete essay on the entirety of vegan nutrition, and your mileage may vary based on age and gender, but this table is the culmination of my research in this area so far, and I thought it might provide a helpful starting point for people who are struggling or who are wondering why they are craving chocolate all the time (see the amount of nutrients in cocoa powder to find out).  I will continue to research this area and write more articles on it.  Happy Vegebruary!

Vitamin K: The one everyone forgets.

Today I thought I would share an article with you about Vitamin K, the vitamin that everyone forgets because they never put it in multivitamins (because it’s expensive and can’t be absorbed when there’s vitamin E around).

Vitamin K is super-important as a vitamin. It’s fat soluble, meaning you need to eat it with a bit of fat such as coconut oil or olive oil in the meal to get it to absorb properly. It works very closely with vitamin D and calcium to contribute to bone health, but also plays a part in the blood system. Unfortunately, there are a few problems with getting the vitamin K into your diet, even though plenty of foods have a small amount of vitamin K in them.

Vitamin E vs Vitamin K:
The problem with getting the vitamin K that’s present in most foods, is that it fights with vitamin E for absorption, and only one of them can be absorbed at any one time. You need to eat foods high in vitamin K in different meals to foods high in vitamin E, because the higher the vitamin E value, the less vitamin K can be absorbed, and vice versa, making it no good to eat them together.

So where can I get Vitamin K?
Kale. Kale kale kale. Curly Kale is the absolute best source of vitamin K – just 100g cooked provides 768% of your Daily Value of vitamin K! With that much K getting into your system, there’s no way that pesky vitamin C can stop it getting absorbed! Sometimes I accidentally call vitamin K “vitamin kale” because they’re so closely linked.

Broccoli is another excellent source of vitamin K, with 97% of your Daily Value per 100g. However, kale is the absolute best plant source of vitamin K because broccoli has a lot of vitamin C (102% of your DV per 100g) so this will prevent vitamin K absorption.

How can I get Vitamin E as well?
You can still get all your vitamin E, just make sure your vitamin E- focussed meal is a separate meal to your vitamin K-focussed meal. It’s actually very difficult to NOT get your vitamin E requirements in any given day, given that the majority of nuts and seeds in our diets contain vitamin E, as well as the humble avocado – look up the nutrition facts for any given food so you can make sure your vitamin K meals don’t get eclipsed by vitamin E content.

What does Vitamin K do?
Reduces bruising, helps blood clotting, increases brain sulfatide action (so thickens the protective myelin sheaths around nerve cells – in studies in mice, a shortage of sulfatides caused paralysis and subsequently increasing vitamin K levels reversed the paralysis over several months), reduces nerve cell death (so protects against Alzheimers), stops unabsorbed calcium building up in the blood stream, thus preventing calcification of arteries, there’s also good evidence from Japan that it prevents post-menopausal osteoporosis.

Signs of a Vitamin K deficiency:
Bruising easily, including finding bruises you don’t remember getting, redness of skin, difficulty concentrating and tiredness. Long term vitamin K deficiency has been linked to osteoporosis and coronary heart disease.

What if I still can’t get enough Vitamin K?
Vitamin K is really important. It helps your blood to clot properly and prevents calcification of arteries. Without vitamin K, you can’t absorb calcium properly. If you aren’t getting enough vitamin K in your diet, a supplement is probably in order.

All vitamin K supplements are not created equal, however, as they can either be vitamin K2 or vitamin K1.
NOTE: Do watch out for anything claiming to be “vitamin K3” – it’s a toxic synthetic form of the vitamin which has been banned by the FDA, because in large doses it can cause hemolytic anemia and cytotoxicity in liver cells. Sometimes “vitamin K3” is called “menadione.” Either way, avoid K3 at all costs.

Vitamin K1 is a plant source, which we convert in our bodies to vitamin K2. Conversion to K2 is less efficient than directly taking in vitamin K2, so you will need more vitamin K if you follow a plant based diet. Vitamin K1 is a vegan source of vitamin K.

Vitamin K2 is an animal source, either as an animal slaughter or dairy industry byproduct, which is ready for use where your body needs it. It’s more efficiently absorbed, which is why vitamin K deficiency is unusual in our meat-centric society. If the packaging just says “vitamin K” and doesn’t specify, it’s probably vitamin K2, in which case, avoid it if you’re vegan or dairy free.

Additionally to the actual sources of the vitamin K, you need to check the other ingredients on the label to check for the usual suspects like “magnesium stearate” “stearic acid” or “gelatin” all of which are animal slaughter byproducts, unless the product is stated “suitable for vegetarians” at which point it’s safe to assume they’re vegetable magnesium stearate or vegetable stearic acid. There is no vegetable gelatin, veg*an things that do the same job have totally different names like pectin.

So there you have it.  Vitamin K is a very real and important vitamin that is most abundant in kale and broccoli.

parsley, courtesy of wikimedia commons.
courtesy of wikimedia commons.

Fad Diets Part 1: Raw Veganism

[Wellness] Fad Diets for the Thoughtful 1: Introduction and Raw Veganism

In this 5 part article series I am going to examine a range of restrictive diets branched downwards from Veganism. I have split it into five parts to make it readable and interesting, since the article is 12 pages long as I finish it off in Open Office, and that’s without the pictures.

Introduction:

Veganism is awesome. I’m going to put that out there first of all, because I believe it is true. Next I’m going to state that at the time of writing, I am not currently a vegan (I have been in the past, and will be again in the future). I believe it is our natural state of existence, and that, whilst the transition to cooked meat was a necessary one, millions of years of evolution ago, we are now reaching a point where transitioning back away from meat eating is necessary for a plethora of reasons. I will discuss these somewhere else. What I want to talk about in this series are the diets that branch downwards from veganism in the “even more restrictive” state. Anything that includes foods that are not strictly vegan were not included because they wouldn’t branch downwards mathematically. Don’t understand? Try reading up on databases. So we’re looking at the data set “diets that are considered at least vegan” and they are sorted in descending order of restrictiveness (see my delightful and informative infographic).

The colours show how healthy each one is if you ate 100% like this permanently.
The colours show how healthy/deadly each one is if you ate 100% like this permanently.

This article assumes you understand the principles and ideology of what being vegan is about, as well as a basic idea of what it entails. If that’s not you, go and look it up. I’ll wait.

What I’m going to discuss in this series:

Raw Veganism (this article)

Fruitarianism

Juicearianism (second half of post)

Sproutarianism

Breatharianism

All of these diets are discussed and explained in Viktoras Kulvinskas’ book Survival in the 21st Century: Planetary Healers Manual, a book written in 1975, now into its 34th edition at which point it abruptly went out of print. He also co-founded the Hippocrates Institute. Bear in mind when reading it that the body of knowledge about nutrition was vastly different, a lot of foods weren’t commercially available which are dietary staples nowadays, and the general diet of the omnivore and vegetarian were also quite different to what these groups eat now. I would argue that while some of his work is groundbreaking, particularly his “new diet” that was predominantly raw vegan, with significant amounts of fruit and sprouted seeds, at the same time, he thinks he has a scientific basis but doesn’t actually understand the underlying scientific principles, and some of what his book develops into is just plain ridiculous, like the concept that we are evolved to subsist on light and sound (the first mention of breatharianism I could come across). We have no means of converting either light or sound into energy. If you’re confused about the vitamin D connection, please read my article “The Mystery of Vitamin D” to find out how we make vitamin D – it’s not infused into our bodies by the sun, the sun does play a part but it doesn’t “synthesize” vitamin D as a lot of people believe.

So why did I put the words “fad diets” in the title? I believe, despite the fact all these diets have been around since before 1975, that they surge and recede in popularity at different points in time. We have been treated to a few years of “juice diets” being a fad, and are now seeing a rise in raw veganism, and whilst many people are lifelong followers of raw veganism, there is currently a growing number who are following the diet for a few months to lose weight – for these people, raw veganism is a fad diet. Fruitarianism and sproutarianism have never really been fad diets – but I predict that in a few years’ time, fruitarianism will be the big thing, as people search ever more deeply for answers to the fundamental question that drives almost everything that we do in life: “what’s for dinner?”

I have quantified the nutritional value of each of the diets listed above, and put this information into a table, to show how easy (or possible) it is to get the basic nutrients from them, this was so I could speak with a little more authority about these diets as I wanted to know whether foods actually existed in the categories that could provide all the nutrients humans require. One limitation of this sort of data is that it doesn’t actually show what volume of food you would need to eat to get the assorted nutrients. If you would like to know more about which foods contain which nutrients, all the data I used to compile my table came from this amazing database: http://foodinfo.us/SourcesUnabridged.aspx?Nutr_No=502

And here is my table (click to enlarge):

Table of comparison of vegan diets
I’ve included the first three for comparison – I’m not actually going to talk about macrobiotic, ovovegetarianism or regular veganism.  The numbers come from scoring using the system on the right, totalling each column.  Note: the “Fruitarian Tyrosine” value should read “very easy: nuts”

Table of comparison of vegan diets

Raw Veganism:

Raw food diets are really trending at the moment, and raw veganism, once the domain of tree-dwelling anorak-clad protesters is now becoming much more mainstream. If veganism is as out-there and uncommon as vegetarianism was 30 years ago, raw veganism is as common as veganism was five years ago. It’s much more talked about by people in social situations, although the conversations do still tend towards insecure ridicule in the “what are your shoes made of?” vein.  As you can see from my table, Raw Veganism scored 97 for total nutritional value, compared to 110 for veganism and 121 for ovo-vegetarianism.

The rules: Raw vegans do not eat or use any animal products, of course. The plant-based foods they do eat must not have been heated above 104-120F (40-49 degrees Celsius) at any point in their production cycle, and also must not contain certain additives deemed unfitting with the raw vegan philosophy. Some proponents advocate a 75% raw vegan lifestyle to ensure particular nutrients are still part of the daily diet, but many others state that their diet is as complete as a vegan one in terms of nutrition, therefore including 25% of cooked food makes no sense. I’m not in possession of any nutritional software, so couldn’t say who is right, although I do know the vitamin content of bell peppers changes when they’re cooked (I really want a program that accesses a database of nutrients; I could write one, but I’d need to populate a database with all known edible plants so I could use it wherever I was, so if you know of one that’s ready-made, or have made one that you’d like reviewing, drop me a line). Aside from not eating cooked food, the biggest difference between raw veganism and veganism is lack of soy-based products – staples such as tofu, soymilk, dairy free chocolate and cheese – because of the production methods. For me, that’s the main appeal because I feel like I can be overly dependent on soy, and I particularly was when I was vegan. Tofu is my favourite food ever but I wonder how many great things I’m missing out on because I gravitate towards tofu.

See my table pictured above to see how raw veganism fares compared to other diets.

The rationale: Some adherents dislike that food is damaged and devalued (nutritionally) by the cooking process. Others wish to eat as our evolutionary ancestors did. Others forgot to pay their electric bill then realised they didn’t need to (joking, but if this is you, what a cool way to make lemonade out of lemons). Others still find it is more in keeping with a nomadic, tent-dwelling lifestyle as they travel around experiencing new places – what is more enticing than pitching a tent in the pouring rain and NOT having to try and get a stove working? Whatever the reasoning, it will vary from person to person (“that’s right, we’re all individuals” – Monty Python). Their solution is to eat food that is closer to its original state.

The drawbacks: According to some prominent ex-vegans, who are as quick to attack veganism as they are to stuff a hot dog in their face, raw veganism is deficient in certain nutrients. Vitamin K has been cited (see my upcoming article on Vitamin K – a.k.a. Vitamin Kale) as one deficiency. Vitamin D is the big one. Vitamin B12 is also mentioned by some. Your standard vegan criticisms. By and large, raw veganism when done sensibly with correct planning and eating for nutrition, not to satisfy a quota of bananas, will yield as much nutrition as a vegan diet, although some of the food quantities and varieties will need to be varied. The biggest problem with raw veganism is a distinct lack of cholesterol – essential for vitamin D synthesis. Vitamin D3 is a poorly understood and often forgotten little vitamin, which I have written another article about. Recent studies, outlined in my vitamin D article, show that within our lifetimes, a vegan vitamin D source will not only be able to be established, but also made on a large enough scale for everyone. Why is the research happening which underpins this? Because of the growing number of vegans, and their vitamin D deficiency – it has driven forward research, which will solve the problem very soon. Personally, I see no issue with supplementing with a vegetarian vitamin D source, and a vegan vitamin K source, if you need these vitamins. Vitamin A deficiency is quoted sometimes, but you can get provitamins A from vegetables such as carrots, and because we are not “true carnivores” like cats or dogs, we can convert the provitamin A into retinol, which is the bit we need, although we are not as efficient at this as “true herbivores.” Vitamin B12 deserves more consideration because it’s the source of more misinformation than any other concern-vitamin in the vegan diet.

The B12 Myth:

The vitamin B12 fallacy goes like this: “there’s no plant source of vitamin B12.” **WRING YOUR HANDS AND GRAB A SAUSAGE!!** Here’s a shocker: There’s no animal source of vitamin B12 either. Or fungi. Let’s think back to high school biology: Of the five types of organism, plant, fungi, animal, archea and bacteria, only archea and bacteria can produce vitamin B12. These bacteria are usually found in your gut and most people don’t need supplementing. Vegans don’t specifically exclude bacteria from the diet, as this would be impossible unless everything they ate was bathed in strong chemicals prior to intake, so the classification of vitamin B12 as non-vegan is misleading pro-meat-eating sensationalism. Due to bacterial symbiosis (the interrelationship of bacteria with other organisms), there are sources such as chlorella (an algae, designated vegan source of B12 because they can make more money from labelling it “the only vegan B12 source” then charging you six times the price of the others), streptomyces griseus and pseudomonas dentrificans, both of which come from soil, not animals. It has been shown that smokers, users of oral contraceptives and many pharmaceutical products are all at risk of vitamin B12 deficiency due to them preventing absorption in the stomach. This is not seen as a health risk, presumably because there’s far too much money to be made by big (and small) pharma companies by selling you a drug that causes B12 deficiency and then selling you a B12 supplement, then selling you meat because they’ve convinced you to eat it again due to alleged B12 deficiency. Let me repeat: Vitamin B12 supplements are as vegan as home-made bread, licking your fingers or giving someone a kiss.

Conclusion:
Raw veganism has come under a lot of fire, and whilst I’m not actually a raw vegan, I got very fed up whilst reading for this article with the sheer amount of rabid-ex-vegans (no prefix to vegan, note, despite the fact they were all actually ex-raw-vegans and most of them hadn’t even ever been vegan) who couldn’t be bothered to use the correct title for the diet they were lambasting and who kept calling it veganism without distinguishing, as if invalidating one was to invalidate the other.

The experiences these people have had with raw-veganism are often the cliche’d “oh this is so easy I’ll just eat salad for every meal” with no forward planning or consideration of the nutritional requirements of their bodies – something every vegan, raw or cooked, needs to be in tune with. Then they invariably got ill. They psychologically fixated on meat as the cure (remember, these people live in extremes – cheese, egg or a hot bowl of baked beans would not be dramatic enough). They ate some, and within minutes (instantly in one case) felt better (can anyone say “hallelujah”). That’s psychosomasis at its best. Then they have to shout so loudly to justify that they’re not raw vegan anymore (and they were probably the loudest drum bangers when they were raw vegan, too, evangelicals often are) – to convince themselves that they didn’t fail (they probably didn’t fail personally), but were failed by a “system” “group” or even “cult” of raw veganism. This is a logical fallacy because, whilst some raw vegans can be a bit pushy, it assumes that a greater group of individuals were responsible for their personal choices – unless you are actually in a cult with a controlling leader, this is unlikely to be true. Raw Veganism is a difficult diet to follow, and people following it sometimes underestimate the level of forward planning needed to go through with it, but it doesn’t satisfy any of the prerequisites for being a cult (see breatharianism, in part 4, for a real cult). What a paranoid conspiracy. These ex-raw-vegans clearly aren’t getting enough vitamin B12 in their sausages. I wonder why that could be. ^_^

You can find a lot of these people at letthemeatmeat.com (which I thought was Let The Meat Meat when I clicked through google, until I saw their website title). The lesson here is, don’t just eat what you can eat, eat what you need to eat, in the right quantities, in order to get your nutrients every day.

Whilst researching the raw vegan diet, I did come across a video on Youtube which explained that one of the potential problems that the videomaker experienced was that she lost her period for several months. I fully agree with the lady in the video – if you lose your period, don’t ignore it.

One of the themes I’ve seen both in raw vegan and fruitarian circles is women thinking it’s okay to lose their periods and encouraging others to ignore it too. Amenhorrea is never “unimportant” it signals that you’re doing something wrong. It is one of the first side effects of anorexia. If you lose your period, you need to go to the doctor, find out why, possibly see a nutritionalist and work out how to go forwards safely. See the video here: https://www.youtube.com/watchv=4hjSCFN8REk

I am going to conclude (and remember I’m not a raw vegan) that raw veganism is a difficult to follow, but valid and nutritionally sound diet as long as it is followed by intelligent people who understand the concept of vitamins, minerals, and balanced diets, and aren’t afraid to supplement in a sensible way and shift their food values around to get the optimum balance for their own body, but that 75% raw sounds more achievable and sustainable over a longer period of time. The main thing to remember, though, is everyone is different, and people are affected differently by different diets, and it’s ok to stop following a particular diet (even if you were banging the loudest drum in favour of it) because it’s not working for you, there’s no shame in admitting that you need to eat differently, but that doesn’t mean that everyone else needs to eat differently too (eat being the operative word here).

References:

http://en.wikipedia.org/wiki/Raw_veganism

http://www.stevepavlina.com/blog/2012/08/dancing-with-raw/

http://www.thebestofrawfood.com/vegan-shopping-list.html (American food names)

http://almostrawvegan.com/what-is-arv/

http://letthemeatmeat.com/tagged/Vegan_Cliches