Survival Tips for New Vegans

Survival Tips for New Vegans 

By Lisa Ellis, Ph.D.

If you’re thinking of adopting a vegan diet, or maybe incorporating a few vegan meals into your routine each week, congratulations! This change can result in many personal benefits, but can also seem a little daunting. You might wonder how hard the change will be, or how to deal with dining out. Here are a few things I’ve learned about becoming vegan that might help you with a smooth transition.

Explore vegan recipes

Many typical dishes can be veganized using standard ingredients. Plan vegan versions of some of your regular meals, such as chili, pasta with marinara sauce, and burritos. Some dishes are vegan and we don’t even think about it, such as sesame noodles in peanut sauce (recipe below). While it’s comforting to veganize familiar dishes, part of the fun of being vegan is exploring new dishes too. Visit the library to check out a cookbook on vegan tropical cooking. Search the internet for a veganized recipe for red coconut curry with tofu and vegetables. Many vegans eat a more diverse diet after becoming vegan, finding they become more open to new ingredients and cuisines.

Some people enjoy the readily available vegan substitutes for meat and dairy products. Barbecue "riblets," butternut squash ravioli, burgers and vegan versions of cream cheese, sour cream, and mayonnaise (Vegenaise) all make life a little easier for vegans. I’ve served non-vegans my vegan versions of spicy potato salad, barbecue cocktail meatballs, and corn chowder, and they’ve happily come back for seconds.

Make a plan for how to deal with food rituals

 Tofu scramble was my gateway to veganism. While I was considering the prospect of becoming vegan, one obstacle was what to do about our Saturday morning ritual of breakfast tacos made of scrambled eggs, cheddar, and soyrizo (soy chorizo). Luckily, my question was answered after eating an incredible tofu scramble taco during a trip to Austin, Texas. I became vegan within a matter of weeks after that trip, reassured that our Saturday savory breakfasts could continue.

Learn more about your main reason for becoming vegan.

Whether you want to be vegan for the health benefits, positive impact on the environment, or due to compassion for animals, learning more about such issues will motivate you to maintain your lifestyle change. Food for Thought podcasts by Colleen Patrick-Goudreau, for example, offer information about animal issues and common questions about veganism. The podcasts are online at http://www.compassionatecooks.com/index.htm .

Educate yourself about vegan nutrition

A diverse, well-planned vegan diet can meet all your nutritional needs. A resource such as the book Becoming Vegan by Brenda Davis, R.D. and Vesanto Melina, M.S., R.D. will provide invaluable information to keep you healthy. Further, once people know that you’re vegan, you’ll be surprised at how interested they become in your dietary habits. This book will help you answer, for the millionth time, questions such as "Where do you get your protein?"

Be prepared with snacks

You might snack more frequently as a vegan, because your diet might be lower in fat than previously. Nuts, hummus with crackers, fruit and nut bars, and fresh fruit with peanut butter can satisfy you until the next meal.

Stock a few quick meals for those harried weeknights

Let’s face it; some days after work, we need to grab something quick before heading to the next appointment, or maybe before crashing on the couch. By stocking a few ingredients, you can get a vegan meal on the table with little effort. Keeping prepared guacamole on hand means you can heat up some tasty nachos in a snap. Store bought marinara sauce is such a timesaver if you’d like to whip up some vegan meatball subs with sautéed vegetables. Stocking a few groceries for nearly instant meals can get you through a busy time when you don’t have the chance to cook.

Identify Vegan-Friendly Restaurants

While St. Louis is not yet as vegan-friendly as Portland or New York, there are some delicious options for dining out. Terrene, Everest Café, Shangri-La Diner, SweetArt, and Mokabe’s offer vegan options, to name a few local places. You can learn more by visiting online restaurant guides such as www.vegguide.org. Use applications for the iPhone and Touch for restaurant information at your fingertips. The VegOut application allows you to search for vegan-friendly restaurants by location, especially helpful when you travel. Additionally, the VeganXpress application lists chain restaurants and their vegan offerings, vegan beer, and vegan junk food.

Have fun!

Stay inspired by checking out fun vegan food, celebrity, and fashion news at sites such as at http://vegdaily.com/ or by picking up an issue of VegNews magazine. Buy yourself a sassy vegan t-shirt or impress your co-workers by bringing in a batch of vegan cupcakes. Get to know others in the vegan community through online forums, such as at The Post Punk Kitchen (www.theppk.com ) or by starting a social networking event in St. Louis such as Vegan Drinks (http://vegandrinks.org/ ).

Becoming vegan is easier than ever before. With a little planning, you’ll be well on your way to eating some great vegan food, and feeling good about it.

Colorful Peanut Noodles with Vegetables

6 Servings

12 ounces whole wheat linguine

1 Tablespoon toasted sesame oil

½ cup natural smooth peanut butter

2 Tablespoons reduced sodium tamari

1 Tablespoon rice vinegar

½ Tablespoon maple syrup

1 large clove garlic, minced

1 teaspoon kosher salt

Up to ½ cup hot water

1-2 Tablespoons minced jalapeno

1 cup sugar snap peas, sliced into bite-sized pieces

½ cup chopped red bell pepper

2 cups sliced purple cabbage

3 scallions, chopped

½ cup cilantro, chopped

Sriracha chili sauce or hot sauce, to taste

Cook the linguine according to package directions for about 5 minutes. Place in a strainer and rinse with cold water. Drain. Place linguine in a large bowl and drizzle with toasted sesame oil. Stir to coat and set aside.

Prepare the peanut sauce by combining the peanut butter, tamari, rice vinegar, maple syrup, minced garlic, and salt in a medium bowl. Gradually add hot water and whisk the sauce. Add enough hot water so the sauce will pour. Set aside.

Add the jalapeno, sugar snap peas, red bell pepper, cabbage, scallions, and cilantro to the noodles. Pour some of the dressing over the noodles and vegetables and stir to mix. You might not need the entire amount of dressing. The dressing will save covered in the refrigerator and can be added to leftovers after heating a few seconds in the microwave. Top each serving of peanut noodles with Sriracha chili sauce or hot sauce, to taste.

We’d love to feature your favorite vegan recipe, including a photograph, in the Veggie Voice section of the Vital Voice’s web site, with an acknowledgement for the contributor. Email questions or recipes to me at ShowMeVegan@gmail.com.