What I Love Wednesdays

How are those resolutions coming so far? Hopefully you've come up with some really great, realistic goals for yourself; it's such a wonderful feeling when you reach them!

The links I have for you today are all about vegan/vegetarian/plant-based lifestyles. What better time than a brand new January to make some changes in your diet? You can be healthier, and it's not that hard to do! Check out these great resources I've gathered for you.

1. There are so many beautiful blogs out there dedicated to healthy eating! This is just one of many.

2. In the spirit of New Year's, try this vegan hangover cure from Alicia Silverstone.

3. This is kind of a blunt article, but an interesting read nonetheless; the most important part of following a vegan lifestyle is knowing WHY you want to do so.

4. I absolutely adore this post about why Kristy became vegan.

5. One of the most common excuses I've heard people use for not following a plant-based lifestyle is that they "can't" give up dairy -- here are some delicious substitutes you should try!

6. Kids can be vegan too!

7. It's a new year! Why not try a new meal plan?

8. Let's squash some vegan myths!

9. This is a wonderful vegan cookbook full of super scrumptious meals. Why not give it a try?

10. Day 2 of 365 Photos: choppin' some green peppers!

How to Eat Out on a Plant-Based Diet

You know what's interesting? I've noticed that many omnivores seem to think it's nearly impossible for people who follow a plant-based diet to eat at a restaurant that doesn't cater to their lifestyle. I think this notion might stem from the common idea of a plant-based diet as "restrictive" or difficult to follow. (It all comes back to the question, "What do vegans eat?") Well, fear not! I have compiled a handy little guide for you to refer to in case you're not sure how to trust a complete stranger with the preparation of your food.

Because there are so many restaurants in the world, it would be a daunting task for me to simply list veg*n-friendly menu items for every diner and cafe I come across (that's what Happy Cow is for -- it's a wonderful resource if you haven't checked it out yet). Therefore, this list primarily features suggestions for ordering at various restaurants, some easy (and easy to find) joints with veg options readily available, and popular chains you may need to stop at when you're in a pinch and need some food before you pass out. I wouldn't recommend picking up McDonald's on your way home from work every day, but every now and then, it's necessary and/or nice to splurge a bit. Some of these suggestions might be especially helpful if you're just starting a transition to a plant-based diet and aren't completely comfortable cooking whole, healthy foods at home for every meal yet. Let me know if you have any questions or additional suggestions I may have missed!


1. Don't be afraid to customize. I can't tell you how many times I've heard people say "I can't order it like that, because that's not how it's listed on the menu." You're paying for it, aren't you? You can order it however way you want it! I would recommend at least being nice about it, but if you see a "Grilled Chicken Penne with Basil Pesto and Artichoke Hearts" that sounds really good to you, but you don't want the chicken or the parmesan they sprinkle on top, just say so. Most of the time, the waiter or waitress will be more than happy to help you out. And if they give you a weird look (like the time I ordered a chicken wrap with no chicken at Buffalo Wild Wings), just tell them you're allergic, which brings me to my next point...

2. Even if you don't have an allergy, fake one. I've noticed that restaurants take your special orders much more seriously if you tell them you're allergic to one of the ingredients. It's unfortunate that it takes an allergy for some people to want to please their customers (or avoid a lawsuit), but if I ask for no cheese because I'm allergic to dairy (even though I'm not), I can almost assure you it will come without cheese. If I ask for no cheese "just because," it will still have cheese on it about 50% of the time. Another way to make sure you're not ordering something with hidden eggs or dairy is to ask for an allergen menu as soon as the waiter or waitress gets to your table. That way, you have time to peruse the menu for something you can safely eat before it's time to order, and it's also a not-so-subtle way of letting your server know you're allergic, whether you actually are or not.

3. Check out online menus. Technology these days is amazing! You can ask your phone to find nearby restaurants for you, order take-out from your iPad, and even customize your meal long before you get to the restaurant. If I know ahead of time that I'm going somewhere for dinner that I've never been before or am unfamiliar with their menu, I always look it up online first. If they have a website, you can almost guarantee they'll at least have some form of the menu posted online. (If they don't, you might want to avoid eating there.) Many places will also have not only the menu they give you in person, but also nutrition and allergen info available -- bingo! I always use this method to decide what I'm going to order long before I even leave the house; that way, I don't have to waste anyone else's time trying to find something I can eat, and I know for sure that what I'm choosing is safe.

4. Mexican or Asian cuisine is usually a sure bet. Most restaurants (and when I say "most," I mean somewhere around 90%) that serve Mexican, Chinese, Thai, or Japanese food have a separate section on their menus that's labeled "Vegetarian." They make it very easy for you to narrow down your choices and pick something tasty and within your personal dietary boundaries. The tricky part about Mexican restaurants, I've come to find, is the cheese that they tend to put on just about everything. Fortunately, they usually have a taco salad or bean burrito that you can order without cheese, and then you're golden! Vegetable Lo Mein or Vegetable Fried Rice are both delicious options when you're ordering Chinese, as are Spring Rolls (not Egg Rolls) -- just make sure if you order any fried wontons that they don't have crab in them. Thai restaurants are just as good, if not better in some ways, at offering veg-friendly dishes; a basic Pad Thai is usually safe and scrumptious! Japanese food is a little trickier, since most places nowadays cater to the "Steak and Sushi" crowd. It's still pretty easy to find fish-less sushi (avocado and cucumber is my favorite combo), and they typically have more than just that to choose from.

5. If all else fails, stick with salad. Sometimes you end up going out with a group of friends who aren't interested in the new raw vegan place in town, so you suck it up and head to a local BBQ joint instead. What on Earth do you do in this situation?! Whine and complain that you're starving while everyone else is enjoying a nice, hearty meal? I should think not! First of all, if they're really your friends, they'll at least take you somewhere that serves a salad. If they take you to Punky Patrick's Pork Palace, where literally the only thing on the menu is "Pig... and lots of it," and they know you don't eat meat, then you should probably get some new friends. That's an extreme case, though. In almost any other situation, you can at least have a salad. Just make sure you ask for the dressing on the side (balsamic, red wine, and Italian vinaigrettes are usually safe, but you should always check to make sure) and find out whether it's served with cheese or not. More often than not, the salads are so big anyway that you'll be good and full by the time your friends finish their stack o' ribs! Trust me. I went to Texas Roadhouse once and ended up just ordering a side salad with no cheese, because it really was the only thing on the menu I could have. The good company made up for it.

6. Have a few places in your pocket to fall back on. I know that, wherever I go, I can eat at Panera, Subway, Jimmy John's, and Chipotle with little to no hassle, and all four of them serve much healthier options than other "fast food" chains. At Panera, the Black Bean Soup, Tomato Soup, and Mediterranean Veggie Sandwich (with no feta) are all vegan, as well as the baguettes (did you know you can ask for Whole Grain instead of French?), apples, and chips they offer as sides. At Subway, I always get the Veggie Delite with no cheese, which I just load up with veggies and a little Sweet Onion Sauce. The Sweet Onion, Vinegar, Oil, Mustard, and Buffalo sauces are vegan, as are the following bread choices: English Muffin, Hearty Italian, Hearty Oat, white Italian, Roasted Garlic, Sourdough, 9-Grain Wheat, and the Wrap. The options at Jimmy John's are a little more limited, but they do have a vegetarian sandwich, that can be made vegan by asking for no cheese and no mayo (it's the #6 on the menu). Chipotle is one of my favorite veg-friendly restaurants, because you can get anything vegefied (is that a word?) -- salad, burrito, or burrito bowl -- and all you need to avoid are the pinto beans (cooked in bacon), sour cream, and cheese! This page makes me so giddy. Why don't all restaurants do this? Basically, my point is that, once you find a few go-to spots that you know you can get something delicious and healthful, keep an eye out for them whenever you're on the go and need a quick bite to eat. It beats trying to order a burger with no meat.

7. Don't rule out pizza. It wasn't until recently that I too thought vegans couldn't order pizza from such staples as Pizza Hut, Little Caesar's, Domino's, or Papa John's. You know what? I was wrong! It's actually quite easy, and relatively common, to order a veggie pizza with no cheese. They don't typically add eggs or dairy to their crusts either, making for a completely vegan pizza (always double check their nutrition information to make sure there aren't hidden ingredients). And in case you were curious, the plain breadsticks and the ever-popular Garlic "Butter" from Papa John's are also 100% vegan (although you should be forewarned that the garlic butter is really just a lot of seasoning, oil, and soy derivatives -- not the healthiest choice, but it sure is tasty). Also, if you haven't already, you should definitely check out Mellow Mushroom. They offer great vegan and gluten-free pizza options, complete with Daiya "cheese" if you so choose!

Bonus: As you may know by now, I recently started working at the ridiculously well-known coffee powerhouse called Starbucks. I was a little distraught to discover that allergen info is not publicly available for their beverages, with the exception that Starbucks does post on their menus that whey protein (which comes from cows' milk) is added to their smoothies. I have had to actually hunt down original ingredient labels to determine whether or not I can drink this or that, and it shouldn't be that way; dairy allergies are kind of a big deal. Anyway, I thought, since I am in a unique position to know, I would share with you which options are not vegan, and how to order some veg-friendly alternatives to a few favorites. (I hope this is helpful... if not, you can tell me, and I'll stop rambling.)

A couple things to keep in mind (that the baristas will probably not tell you unless you ask):
-- a Caramel Macchiato, Caramel Frappuccino, Salted Caramel Mocha, and Caramel Apple Spice come with caramel drizzle on top
-- ALL Mocha drinks (including White Mochas and Frappuccinos) automatically come with whipped cream
-- lattes do not come with whipped cream unless you ask you for it
-- the Pumpkin Spice, Caramel Apple Spice, Cinnamon Dolce Latte, and Hot Chocolate all automatically come with whipped cream
-- soy milk is the only available non-dairy option, but it IS sweetened with vanilla
-- all smoothies are made with bananas (in case you're allergic)
-- the only pastry items that are vegan are the plain and multigrain bagels (with no cream cheese or butter)
-- everything can be made with soy, including the smoothies (just ask for no protein powder)
-- the Coffee Frappuccino does not come with whipped cream, but every other Frapp does.

These ingredients are NOT vegan:
-- caramel drizzle sauce
-- pumpkin spice syrup
-- white mocha syrup
-- Chai tea concentrate (doesn't contain dairy, but is made with honey)
-- whey protein powder

Here is how to order vegan versions of some popular drinks:

• Instead of a Caramel Macchiato, order a soy Caramel Latte with the espresso shots affogato (on top).
• Instead of a Pumpkin Spice Latte, buy the Pumpkin Spice Via packet that you make at home. Unfortunately, there is no dairy-free alternative to the coveted PSL, but the Via version is vegan. Plus, if you make it at home, you can use almond, coconut, or rice milk instead of soy!
• Instead of a White Chocolate Mocha, order a soy, no whip Mocha with 2 scoops of vanilla bean powder. 
• Instead of a Chai Tea Latte, order a soy Chai Latte with tea bags instead of the concentrate.
• Instead of a Salted Caramel Mocha, order a soy toffee nut, no whip Mocha. If it's Fall or Winter, chances are they have the salt topping you can ask for, as well.
• Instead of a Cinnamon Dolce Latte, order a soy, no whip Cinnamon Dolce.
• Instead of a Caramel Apple Spice, order a steamed Apple Juice with half cinnamon, half caramel syrup.
• Instead of a Chocolate Smoothie, order a soy, no protein powder Chocolate Smoothie with half the amount of Mocha syrup and a packet of nuts.

Whew! That was a doozy. I hope this post has helped shed some light on the possibilities of eating (and drinking) out when you follow a plant-based diet. If you have any questions, or if there's a specific drink at Sbux you'd like me to veganize for you, just leave a comment. I'd be more than happy to offer any help I can give. Happy Eats!

How to Transition to a Plant-Based Diet

There's a lot of stigma behind labels these days. Most people feel the need to categorize themselves and others into neat little boxes of definition when, in reality, the world works more like a Venn diagram (does anyone even use these anymore?) than mutually exclusive squares. Math references aside, I'm thinking specifically of dietary lifestyles. Beyond the most general terms like "omnivore" and "herbivore," we can very easily get caught up in the world of "pescatarian," "pollotarian," "lacto-ovo-vegetarian," "ovo-vegetarian," "lacto-vegetarian," "vegan," "raw vegan," "100% vegetarian," "flexitarian," "fruitarian," and "microbiotic," to name a few. One thing to remember, though, is that labeling yourself limits yourself.

No two people are the same, so no two people have exactly the same lifestyle tendencies. Don't get me wrong; sometimes it's easier to explain to people that you're "vegan," even if you do eat honey, or that you're "vegetarian," even if you still eat fish. I guess the point I'm trying to make is that you shouldn't feel the need to fit yourself into one particular genre. Find what works for your specific body and live it up! This is why I prefer to use the term "plant-based diet" to describe the vast number of variations found among lifestyles, whether you occasionally eat red meat or you only eat uncooked fruits and vegetables. The most important point I want to emphasize is to be aware of what you're eating. Therefore, I hope this list of tips helps shed some light on making the transition to a plant-based diet, if that's the route you choose to take.

Quick disclaimer: I am not, nor have I ever been, a registered dietician, nutritionist, nurse, or doctor. If you have any questions or concerns about making any lifestyle changes, I would recommend talking to your doctor first. This is simply a compilation of tips I have procured from my own experiences.


1. Make it personal. Before you start to make any changes with your food intake, do some research. Figure out why you want to make these changes and get passionate about it! The worst thing you could do is decide to eat a plant-based diet because someone else told you to do so, or because you just feel like trying out something new, but really aren't that into it. I guarantee it won't last. With most things in life, you have to decide why this is important to you and let that be your motivation to change. Otherwise, it will be very easy to slip back into your old ways. Whether it's for ethical, health, ecological, or financial reasons, that's up to you, but find a reason to want to change. To educate yourself, I recommend watching a few documentaries (Forks Over Knives is a fantastic one, as well as Fresh, Fat, Sick, and Nearly Dead, and Food, Inc. if you have a strong stomach), reading some books (Veganist is the one that Oprah read!), and checking out some online articles (like here, here, here, and here). Hit up Google and read/watch as much as you possibly can, preferably from as many different sources as you can find. You'll notice there are people that try to scare you into a plant-based diet, but you'll also find that there are many people who take a practical look at all healthy lifestyles. Get out there and learn!

2. Don't go cold turkey. One of the worst ways to transition to a plant-based diet is to skip the "transition" part and just jump right in. Weaning yourself off the foods you've been eating for years is something that has to happen slowly, just like any other addiction. Start by replacing one meal a week with a meatless alternative, gradually increasing the number of meatless meals at your own pace. For example, say you're planning on making spaghetti for dinner tonight. Instead of browning the ground beef for the sauce, skip it. Try making a delicious spaghetti sauce by adding spices instead of meat! I would also suggest not throwing out the meat you already purchased. If you've completely cut out red meat from your diet, make a dish to bring to a friend or family member. Then, the next time you head to the grocery store, simply avoid the meat counter. Challenge yourself to find new, exciting recipes that don't include animal flesh.

3. Try out some recipes. Many people who decide to stop eating meat tend to lean towards the processed meat alternatives instead. I won't lie -- I did it too! Morning Star is a great company that makes delicious alternatives to ground beef, sausage, and chicken. They even make frozen dinners and you can find them in just about every grocery store (including Wal-Mart). However, any processed food, whether it's made from vegetables or not, is not a healthy option. Therefore, don't be afraid to try some recipes out in your own kitchen! Believe it or not, cooking vegetarian/vegan food is actually a lot easier than cooking with meat. You don't have to worry about food poisoning from undercooked meat, plus the food doesn't take nearly as long to cook, and you'll save a lot of money not buying meat. Some really great cookbooks I recommend you try (check your local library if you can't afford or don't want to buy them): Veganomicon, How to Cook Everything Vegetarian, Super Natural Cooking, Super Natural Every Day, The Kind Diet, Fresh at Home, The Ultimate Uncheese Cookbook, and Vegan Cupcakes Take Over the World. Don't forget blogs either! There are some really fantastic (and free!) sites out there that cater to vegetarian and vegan lifestyles, including: 101 Cookbooks, Sprouted Kitchen, Green Kitchen Stories, Mighty Vegan, Happyolks, My Darling Lemon Thyme, Choosing Raw, Post Punk Kitchen, have cake, will travel, Not Without Salt, Pure Vegetarian by Lakshmi, Roost, No Meat Athlete, and Two Spoons.

4. Get colorful. An easy way to make sure you're getting enough vegetable variety in your meals is to rely on color. You should try to strive for a plate that has a lot of green (dark and light), some orange, some red, and a little bit of yellow, white, or brown. A trap that many people fall into is relying too heavily on carbs such as pasta, bread, and rice, to make up for the lack of meat in their meals. Try using whole wheat pasta, quinoa, and whole wheat bread (homemade is great!) instead, and eat them in moderation, as with all things. As for adding leafy greens to your menu, it's much easier than you might think. Add some Romaine or green-leaf lettuce to your deli sandwich, chop up some kale and throw it in your salad, or add some spinach leaves to your scrambled eggs or breakfast burrito.

5. Try some new snacks. Okay, so you've got the whole meal part down, but what do you do about snacks? It's so easy to grab a bag of chips or a couple cookies to tide you over until dinner, but those choices kind of ruin the whole "eating healthy" thing. Instead of snacking on foods that are high in sodium, fat, and sugar, start replacing them with fruits and vegetables. An apple with some nut butter (almond, peanut, sunflower, etc.) is a great choice, or if you like the nut butter idea, why not have some with celery? Instead of eating dessert, eat some fruit, such as bananas, apples, oranges, peaches, strawberries, mangoes, or melons! Carrot sticks are another great snack, as long as you're not dipping them in fatty salad dressings. Try some cheese with your carrots! Or if you want something salty, you can get all kinds of nuts and seeds in bulk at your local health food store (like Whole Foods, Earth Fare, and Fresh Market); just make sure you get them unsalted, so you can add however much salt you want. Usually the pre-salted nuts have way more sodium than your body needs. Don't keep unhealthy snacks in the house either. You know that saying, "out of sight, out of mind?" It definitely works in this case. If you don't have sweets and fatty snacks to tempt you, you'll find you'll stop craving them.

6. Find out what your body likes. We live in a world where dairy and meat alternatives are plenty. This is super helpful for anyone who doesn't want to make their own nut milk or cultivate their own soybeans and turn them into tofu! As far as finding the right alternatives, especially where dairy products are concerned, it's important to try different kinds so you can decide what you like. The three most popular dairy-free milks are soy, almond, and coconut milk. Some great brands to try are Silk soy milk, Almond Breeze almond milk, and So Delicious coconut milk. So Delicious also makes scrumptious non-dairy coffee creamers, yogurt, and ice cream! It's a little trickier to find cheese alternatives that don't taste weird, but Lisanatti makes some great "cheese" out of almonds, and Daiya is another good choice. As for meat alternatives, tofu, tempeh, and seitan are the most commonly found options. You should try out Nasoya tofu, WestSoy seitan (or you can easily make some at home!), and Lightlife tempeh.

7. Don't forget your protein. One of the questions people following a vegetarian or vegan lifestyle most often face is, "don't you get enough protein?" A common misconception is that plant-based diets don't provide enough protein for your daily intake, but in all actuality, Americans eat way more protein than their bodies need. This site offers a great breakdown of the necessary daily protein intake for vegetarians and vegans, and here's some more awesome protein information! An easy rule I try to follow is to make sure I include one serving of protein in every meal, whether it's peanut butter, cashews, tofu, almond "cheese," or beans, for example. It's actually pretty easy to make sure you have enough protein, and not using meat to fulfill the requirements means less cholesterol and fat, too. Win-win!


I hope this post has helped open up your dietary perspective a bit. If nothing else, I hope you give some of these tips a try. Plants are delicious and good for you! You really can't go wrong. Feel free to leave a comment and let me know if there's anything I left out or if you have any questions. I'd love to hear your thoughts!