source: http://jyte.com/cl/pain-au-chocolat-is-close-to-pleasure
The main thing I have learnt, or confirmed, over the last fifteen days is that I have been a seriously lazy eater over the years. I didn't think I'd survive the end of my daily mid morning pastry, drinking soy milk in my tea or going anywhere near a cheese counter without mounting it. I now see that was pure, luxurious stupidity talking. I passed a cheese filled shop window last night and felt nothing at all. In my head a tiny part was screaming gloop, gloop, filth, die, die, but in reality I felt nothing. No pangs. Dead inside. I'm not sure which is worse.
In a bid to move on from the peanut butter security blanket and overspending by eating out, I have been doing more research. Eating out has been a great way for someone with limited vegan cooking skills to learn how to eat in but it's a habit I do not intend to maintain. The following sites are going to save the day. Vegetarian and Vegan Foundation, thank you for your official guiding light and Vegan wolf, I'd like to shake your skinny little vegan hand. I just needed to see some of this in writing (again). I need words, lists, details, done for me, thank you kind internet vegans.
Meal plans here: http://www.vegetarian.org.uk/guides/vplan03.html
Meal plans here: http://www.vegetarian.org.uk/guides/vplan03.html
and everything on earth including dinner party planning here: http://www.veganwolf.com/veganmenu.htm
So it looks like I've been really productive today, here is a run down of where you find what, courtesy of veganwolf.com. Am I alone in only just discovering that Vitamin U exists?!
Complex carbohydrates: Found almost exclusively in plant foods. Whole grains, beans, legumes, and vegetables
Protein: Beans, legumes, seeds, grains (especially quinoa and amaranth), leafy green vegetables, lentils, tofu, nuts, tempeh, miso, and peas
Fat: Avocados, vegetable oils, nuts and seeds
Micro nutrients
Vitamin A: Green leafy vegetables, carrots, squash, sweet potatoes, wheat grass juice
Vitamin B1 (Thiamin): Whole grains, nori, wakame, legumes (especially peanuts)
Vitamin B2 (Riboflavin): Green vegetables, whole grains, beans, legumes, nutritional yeast, hiziki
Vitamin B3 (Niacin): Whole grains (especially brown, black and red rice), posole, masa, nori, wakame, peanuts, nutritional yeast
Vitamin B5 (Pantothenic acid): whole grains, beans, legumes, mushrooms, nuts, nutritional yeast
Vitamin B6 (Pyridoxine): Whole grains, leafy green vegetables, dulse, nori, nutritional yeast, carrots, peas, sunflower seeds, walnuts
Vitamin B12 (Cyanocobalamin): Nutritional Yeast, fortified cereals, fortified soy products such as soy milk, tempeh, and miso.
Biotin: Soybeans, nutritional yeast, whole grains
Vitamin C (Ascorbic acid): Citrus fruits, bell peppers, chilies, amaranth, berries, cabbage, parsley, sprouts, tomatoes, Brussels sprouts
Chlorine: Soybeans, whole grains, legumes
Co-Enzyme Q10: Peanuts, spinach
Vitamin D: Sunflower sprouts, fortified soymilk, fortified vegan cereal, sunshine.
Vitamin E: Nuts, seeds, wheat, oats, quinoa, brown, red and black rice, broccoli, cauliflower, dandelion greens, sprouts, asparagus, cucumbers, spinach, wheat germ oil
Folic acid: Microalgae, sprouts, leafy green vegetables, whole grains, nutritional yeast, dates, beans, legumes, mushrooms, oranges, beets, fenugreek and root vegetables
Inositol: Whole grains, nutritional yeast, beans and legumes, especially soybeans)
Vitamin K: Alfalfa sprouts, asparagus, hemp seed, blackstrap molasses, dark leafy green vegetables, green tea, kelp, soybeans, oats, rye, wheat
Vitamin P (bioflavonoids): Peppers, buckwheat, black currants
Vitamin U: Green cabbage
Minerals
Boron: Seaweed, alfalfa, unrefined sea salt, nuts, carrots, leafy green vegetables, apples, pears
Calcium: leafy green vegetables, broccoli almonds, nutritional yeast, sesame seeds, figs, dandelion greens, wakame, hiziki, kelp, kombu, amaranth, quinoa, oats, beans, legumes, microalgae, fortified soymilk.
Chromium: Seaweed (especially kelp and alaria), whole grains, mushrooms, beets, nutritional yeast, beans, legumes
Copper: Seaweed, whole grains, raisins, apricots, garlic, mushrooms, beets, nuts, leafy green vegetables
Flourine: Seaweed, rye, brown rice, parsley, avocados, cabbage
Germanium: Seaweed, garlic, shiitake mushrooms, aloe vera, ginseng, onions
Iodine: Seaweed and unrefined sea salt
Iron: Seaweed, molasses, whole grains, nuts, beets, sesame, seeds, beans, legumes, prunes, raisins, dates, dried apricots, almonds (taken with a vitamin c source will boost the iron absorption) cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick peas)
Magnesium: Seaweed, whole grains, microalgae, amaranth, beans, legumes, leafy green vegetables
Manganese: Seaweed, whole grains, nuts and seeds, dark green leafy vegetables, avocados
Phosphorous: Seaweed, whole grains, beans, legumes, dried fruit, garlic, nuts, seeds
Potassium: Kelp, dulse, carrot juice, whole grains, beans, legumes, bananas
Selenium: Seaweed, whole grains, beans, legumes, garlic, mushrooms
Silicon: Seaweed, whole grains, bib lettuce, parsnips, dandelion greens, strawberries, celery, cucumbers, apricots, carrots
Sodium: Seaweed, celery, unrefined sea salt
Sulfur: Seaweed, cabbages, beans, legumes, onions, garlic, nettles, soybeans
Vanadium: Seaweed, whole grains, vegetable oils, dill, radishes, green beans
Zinc: Seaweed, legumes, beans, seeds, mushrooms, nettles, soybeans,whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (lettuce, spinach, and cabbage), and root vegetables (onions, potatoes, carrots, celery, and radishes)
and for just a few more of the folk who do the work, so I don't need to:
healthalternatives2000.com/vitamins-nutrition-chart.html
wakingupvegan.com
theveganstoner.com
veganhope.com/2009/05/13/the-easy-vegan
everyoneisvegan.com/recipes
ps - I promise that at the end of the month, once my other deadline is finished with and I decide what happens from April onwards, I will make some of my own charts that are much prettier than the big list above. It needs to look beautiful to really sink into my brain, so it will be done.
