Plus an easy recipe: Experience Nutrition™ Avocado Salsa Recipe
Let’s take a Look at the 'Vegan Way' of Whole Foods Eating
Several different dietary theories may be considered as whole foods, including vegan, vegetarian, raw and Paleo. While each of these dietary theories is different, they are all based on eating real non-processed whole foods, which are close to their natural state. Today we will take a look at the 'Vegan Way' of Eating.
What does vegan look like?
A vegan diet consists of eating only plant-derived foods. Vegans do not consume or use any animals (land or sea) or animal products, dairy, milk, eggs, or honey. Vegans eat fresh produce, grains, legumes, nuts and seeds.
2.5% of the US is vegan
A 2008 national survey conducted by The Vegetarian Resource Group found that 2.5% of the US say they never eat meat, fish, seafood, poultry, dairy or eggs which means they are vegan. And, the vegan trend is growing.
Vegan is Hot
Today in our US culture, 'going vegan' is fashionable among celebrities (such as Alicia Silverstone, Bill Clinton, Carrie Underwood, Mike Tyson, Ellen DeGeneres, and Usher) thus, some people choose to 'go vegan' to emulate their favorite stars.
Vegans are political
Many who choose to go on a vegan diet do it for political reasons and incorporate the vegan philosophy into all areas of their life. Vegans do not want to harm animals in anyway, so in addition to not eating animals they do not wear any clothes or use fabrics that come from animals, such as leather, wool, silk or down. The view for many vegans is that animals are not meant to be exploited by man, and that the cruel, abusive commercial animal production methods for food are not acceptable.
Vegans can eat enough protein
There’s a concern that vegans many not eat enough protein. However, vegans can get sufficient protein from non-animal foods such as lentils, tempeh, tofu, beans, nuts, seeds, and even vegetables and whole grains. In terms of healthy fats, they can enjoy nuts and seeds, and avocados. From a nutritional standpoint, it is recommended that vegans supplement with B12 and amino acids since they do not get these from the foods they eat.
Vegans have fewer food allergies
Many times vegans are less likely to have common food allergies or intolerances, since they eliminate many of the common such as shellfish, dairy and eggs from their diet.
Junk food vegans
Unfortunately some people have become 'junk food vegans' eating manufactured, processed foods which are vegan (rather than eating whole foods). There are so many products, including faux meat products (hot dogs, sausage, chicken-like patties) veggie burgers, nondairy frozen desserts, chips, cookies that are marketed as vegan which have little or no nutritional value.
Whole Food S.O.U.L. Food Wednesday Action: Eat Vegan For 2 Days
With our Whole Food S.O.U.L. Food Blog we invite you to take action with your whole foods eating behavior. Our Challenge for you this week, is to eat vegan at least 2 days and notice how you feel. To get started, the Experience Nutrition™ Avocado Salsa recipe is a simple, delicious meal that you can enjoy a few times a week. Come on over to Facebook and share your 2-day vegan experience and post one of your meals.
Our Whole Food / S.O.U.L Food Wednesday Recipe for the Week
Experience Nutrition™ Avocado Salsa Recipe
Wow! This simple-to-make avocado salsa (or guacamole) is the best. Add it to your tailgating parties, make it for a snack or lunch, or serve it at a BBQ. It’s so delicious that you will want to eat it every week. Full of good-for-you fats, fresh veggies and a squeeze of lemon, enjoy your avocado salsa with cucumbers, carrots or celery.
We invite you to intuitively create your avocado salsa. Choose your ingredients in each of the categories: aromatics, veggies, citrus, and herbs. Use as much of the ingredients that you want to. Taste your avocado salsa while making it and add more of the ingredients you like the most.
- Avocado - 2 ripe avocados (soft and greenish black)
- Aromatics (Choose your favorites): Fresh garlic, minced | Green scallions, Red or white onions
- Veggies (Try a few): Cherry tomatoes or Heirloom tomatoes | Small cucumbers | Purple, yellow or orange carrots
- Citrus (Pick one): Fresh lemon or lime
- Herbs (Try one or both): Fresh cilantro or parsley or your favorite herb
- Chop all vegetables
- Cut avocado in half
- Squeeze avocado into bowl
- Add all ingredients
- Have fun missing with your hands
Share your carrot creations on Facebook:
About the Author Melanie Albert
Melanie Albert, nutrition and food expert, author and speaker, has been active in the integrative medicine and nutrition fields for over a decade. She is the founder & CEO of Experience Nutrition Group, LLC, whose mission is to improve the lives health and nutrition of the sports community, kids and corporations through food and lifestyle education.
Melanie is an instructor in Whole Foods Cooking, Holistic Nutrition (Conscious Eating) and Entrepreneurship at the Southwest Institute of Healing Arts (SWIHA) in Tempe, AZ. She also teaches Intuitive Eating at Spirit of Yoga in Tempe, AZ. Melanie walks her talk and you can always find her at farmers' markets, in the kitchen experimenting, and practicing yoga.