The most violent weapon on earth is the table fork - Gandhi
One can easily build a healthy vegan diet around a few simple, ideally organic, ingredients: fruit, vegetables, salads, nuts, seeds, grain (cereals, legumes, pulses), herbs and spices. Water, juices and smoothies. Grain = cereals (e.g. millet, wheat, barley, oats, rice, rye, amaranth, buckwheat, quinoa and more) & legumes/pulses (e.g. beans, chick peas, mung, peanuts, lentils, peas and more).
Onto these basics you can, if you want to, use recipes, experiment, and add more costly, extravagent ingredients. For example you can use dates or molasses to sweeten things (these are the only two sweeteners that scientific studies have shown to be healthy).
An excellent page from "The Vegan Truth" blog covers how the nutritious needs of a vegan diet can be met.
BJM (British Medical Journal) article: Mortality from different causes associated with meat.
Some what, and where, to eat links:
- Forks Over Knives - What to Eat - FoK includes information about transitioning to a plant based diet and the healthy success stories of people who have regained health by doing this. There is a book and a film and loads of recipes and information.
- One of the leading vegan nutritionists, Dr Michael Greger of Nutrition Facts, writes about his daily dozen foods in his book "How Not to Die" - a daily dozen app is available for both Apple iPhone and Android/google. The "Lighter" website has meal plans based on Dr Greger's recommended foods from the book.
- The Simple Veganista - Simple Veganista on Facebook
- Mouth-Watering Vegan Recipes
- Peta's list of vegan options at UK take-away chains
- What to Eat...
- Macka B - a vegan reggae singer has a song called "Wha Me Eat" Macka B now has bi-weekly videos on his facebook page and his YouTube channel. These are either Wha Me Eat Wednesdays or Medical Mondays!
VEGAN FOOD PYRAMIDS
There are many ways to follow a vegan diet. Fruitarian, raw, cooked and soon... But the experts generally agree plenty of fruit and vegetables, especially greens and cruciferous ones are the foundations of a healthy diet. If you don't know where to start here are a few pyramids that will give ideas about what foods to eat. For peer-reviewed food studies sign up to www.nutritionfacts.org and www.pcrm.org Join a local vegan facebook food group for support.
Available as a poster - visit www.veganfoodpyramid.com for more info