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MKATE88's Photo MKATE88 Posts: 1,174
12/31/12 1:44 P

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Vegan/vegetarian meals have definitely helped stretch our food budget. Thank you for the links.

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ONELASTTRY2012's Photo ONELASTTRY2012 SparkPoints: (1,718)
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2/1/12 11:41 A

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I know we eat too much meat at our house---my husband thinks you can live on it. Seriously. He's on a fish/chicken diet now---doctors orders----and I'm thrilled; I will cook for me from now on and he has to eat it!!! bwahahahaha (Actually, I felt bad for him, he came home after his doctor's appointment looking like a little boy who was told he couldn't have any more candy.) But we certainly have enough protein in our diet here. Also, for vegetarians, I would think it's not the amount of protein, but whether or not it's a whole protein? I learned about whole proteins when I was pregnant and couldn't even stand the smell of meat.

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60SIXTY's Photo 60SIXTY Posts: 24,911
1/7/12 8:25 A

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Your menu sounds great. I have all the ingredients & could make it for lunch.

I am thinking of making more vegan meals but having a meat that is easy to add for my husband. He needs more calories than I do anyway.

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
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Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
EMMIE1232's Photo EMMIE1232 SparkPoints: (167)
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1/6/12 11:10 A

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I became a vegetarian last fall, so every day is a veggie day over here :)
One of my favorite go to meals:
scramble two eggs with onion, green pepper, and mushrooms. Put in a whole wheat soft tortilla shell and top with salsa or hot sauce. Fold it into a burrito.

You can substitute the eggs for re-fried beans and make it into a bean burrito for a filling lunch :)


Edited by: EMMIE1232 at: 1/6/2012 (11:11)
2012 is my year to focus on a healthier me! Vegetarian, bookworm, and mom of three great kids!

Fitness Goal: to walk 365 mile in 2012! Current: 3/365


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60SIXTY's Photo 60SIXTY Posts: 24,911
1/1/12 7:43 A

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For 2012, I plan to do this at least once a week - maybe 2 days.
DH is not into this. I have been getting him to eat vegan for lunch some days - but he usually goes and makes some kind of a sandwich an hour later. He has the mind set that there are no calories in vegan food. emoticon

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
SUGARSMOM2 SparkPoints: (146,823)
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12/30/11 6:07 P

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sounds good . think i will try to do this .. thanks .

sugarsmom2 donna wva


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NEWKID54 Posts: 620
12/11/11 12:35 P

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Maybe you've done this before, but it's so cheap I just have to add here. I use a 14.5 ounce can of tomatoes, put in the blender and puree. Then add salt, pepper and whatever spices/herbs you want. When you're satisfied with the taste heat it up! You have homemade tomato soup for pennies. I buy my canned tomatoes at a seconds store--get them for almost nothing. The 14.5 ounce can makes a very generous meal for one person.

During the summer with canned tomatoes puree celery, cucumbers, peppers--whatever--chill and you have homemade summer soup. cheap cheap cheap cheap emoticon

BILBY4's Photo BILBY4 SparkPoints: (45,878)
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1/31/11 8:55 P

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Thanks for sharing.
What I had for dinner last night was quite similar: onions, black-eye beans, okra, pasta sauce, ended up thick rather than soupy.

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MACKIE131's Photo MACKIE131 Posts: 30
1/31/11 2:39 P

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Just made a quick and wonderful soup for lunch!

Tomato-Cabbage-White Bean Soup:

1 jar (mine is home canned) tomato sauce
1/2 C vegetable stock, organic
1/2 onion, chopped
2 C green cabbage, thinly chopped
2 small or 1 large clove garlic, minced
1 can white beans, drained/rinsed
2 TBSP light olive oil (not extra virgin)
generous dash of: black pepper, hot red pepper flakes, cumin
--
Saute onion and garlic in olive oil til translucent; add cabbage and mix well. Stir 1-2 minutes, then add the tomato sauce and broth. Bring to a boil; lower heat to med-low, add the beans and spices then simmer 10 minutes, covered. Serve hot with whole wheat pita on the side.

Yummy!

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60SIXTY's Photo 60SIXTY Posts: 24,911
1/28/11 8:03 A

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This isn't true vegan - I don't think.
I am trying to follow the "spark menu" on my tracker today.
Lunch will include Black Beans with Wild Rice, Romaine Salad with Swiss Cheese;fruit

Supper will be: Cheesy Tuna Pasta with Vegetables; Fruit
The directions say to heat all except the fruit until the cheese melts. The pasta is WW spaghetti.

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
MBSHAZZER's Photo MBSHAZZER Posts: 18,422
1/25/11 9:13 A

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Bilby, thanks for that information! Looks great!

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


BILBY4's Photo BILBY4 SparkPoints: (45,878)
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1/25/11 3:41 A

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I've become a fan of rice paper rolls. Easier to make than you might think, they look great and are very versatile. The rolls provide a thin wrap that has a slightly chewy texture; think pita pocket with less calories! Rice paper has little taste of its own.

Firstly, ROLLING. There are 3 basic shapes.
- the 'cigar' shape is made like this: www.mediterrasian.com/cuisine_of_mon
th
_ricepaper.htm

- the 'parcel' shape is made in a similar fashion, BUT start with a square rather rectangular gob of filling and roll up each side equally
- the 'open' style is made like the cigar, but start with the filling in a rectangle that touches one edge of the circle of rice paper. Fold left side toward centre, bottom side toward top, and right side toward centre to seal, leaving one end open at the top. See here: www.vegfamily.com/veganrecipes/appet
iz
ers
/rice-paper-rolls.htm

Another way to make small opens is to do cigars and then cut them in half (at a snazzy angle) to expose the delectable and attractive fillings, voila.

FILLINGS:
Typical Asian-style fillings include
- vegetables: carrots, yam (jicama), red pepper, chinese cabbage, kang kong, green paw-paw, cucumber
- zingy bits: garlic, onion, chilli
- fillers: vermicelli
- protein: tofu, tempeh, nuts, sunflower seeds
- live spices: (Thai) basil leaf, mint leaf, spring onion, coriander, rocket, sprouts
Non-traditional fillings: whitlof, purple cabbage, grated parsnip, slivered almonds, julienned summer squash or zucchini, celery leaves, refried beans, snow peas, raisins, pickled anything, leftover cooked vegetables, etc.
Otherwise you go with whatever you like, don't you? The thing is you can do a bit of a cross-over between stuff you would put in a bowl salad and stuff you would put in a bread roll. Traditional fillings are mostly raw or only lightly cooked; you want the end result to have some crunch about it.

SAUCE:
This is a typical kind of dipping sauce to have them with: www.veggienumnum.com/2010/01/vegan-r
ic
e-paper-rolls/

Otherwise tweak it how you like. Sometimes I just put a splodge - that's a technical term some of you beginners might not know - of sweet chilli sauce inside the roll itself and that's enough for me. These fillings go well with peanuts so a gloppet - another technical term, I'm convinced of that - of peanut butter works great too.

SERVING:
Serve at room temperature. Hence can be prepared beforehand if necessary. Think lunch, lunchbox, healthy and neat-o party snack, dinner entree, etc. If you do the cigar shapes you can tie them up with a chive for an extra flourish (they don't need it to hold together, the rice paper gets tacky and stays stuck just fine on its own). Note: if making rolls for a platter, try to not have them touching or they will stick together like dodgy accountants to tax fraud.

ECONOMICS:
Cheap! A packet of 30 costs me $2. They're the large-ish size, about 22cm diameter. For a man, 5 makes a lunch. For a woman maybe 3. Hence 1 packet goes a long way. No need to keep in fridge, they are dry goods. There are different sizes so if you want to make delicate canape-style rolls that have just a sliver of this and that inside get the ones that are about as big as a bread roll plate.

NUTRITION:
Each rice paper sheet/wrapper (22cm diameter) is 23 calories, 4.5g carbohydrate, 5g protein, 0g fat. Win!

OTHER USES:
This guy suggests using them in place of nori for those who don't like the taste of seaweed: istaylsugbo.blogspot.com/2008/05/cal
if
ornia-maki-in-rice-paper-roll.html


Edited by: BILBY4 at: 1/25/2011 (03:43)
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MBSHAZZER's Photo MBSHAZZER Posts: 18,422
1/18/11 2:58 P

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I think as far as protein goes, the question is really are you sedentary, an athlete or a body builder?

Obviously, people who are looking to put on massive amounts of muscle will need more protein, and those who are athletes (ie, training for some type of event like a marathon or a triathalon) will also need more than a sedentary person. But 15-25% of total calories is probably appropriate.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


60SIXTY's Photo 60SIXTY Posts: 24,911
1/18/11 2:47 P

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The vegan lifestyle is rare where I live, and I am not familiar with it, other than a class I took in Nutrition over 40 years ago. Those of you with experience are going to think I am dense. I was wondering what percentage of calories a vegan would consider appropriate.

I know that people with kidney disease must limit their proteins. I also know that people who go on the extremely high protein diets of about 50% protein are asking for big time problems and will eventually pay for it. But I don't know how to find the government range of recommended protein amounts. But I did find this on Spark People:
www.sparkpeople.com/resource/referen
ce
_proteins.asp

From the above link:
"Health organizations recommend limiting your protein intake to 10-35% of your total calorie needs. SparkPeople.com is programmed to calculate your protein baseline to be 20% of your total calorie intake."

I am definitely not vegan. But I am not a huge meat eater. Some days, I have trouble eating the minimum grams recommended of protein for me.
My calorie recommendation is: 1,262 - 1,565
My protein recommendation is: 60 - 147

I am guessing at how to calculate this.
If 1 gram of protein = 4 calories
Then, 60 grams times 4 = 240 calories.
I would calculate the minimum calories of protein to be 205 for me. Close.

emoticon today, I followed my spark menu for my lunch. I don't follow them often as we eat meat for supper, and most of the time, the spark menu's only have meat a couple days a week. this was my lunch menu:
Cottage Cheese with Pineapple; Carrots with Hummus Dip; Whole-Wheat Crackers with Peanut Butter
I did think that was an awful lot of protein. Not what i would usually eat. It totals 465 calories & 33 grams of protein. I don't usually eat that many calories for lunch. I tend to eat every two hours, so my calories are usually not even 365 for lunch.

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
MBSHAZZER's Photo MBSHAZZER Posts: 18,422
1/13/11 9:15 A

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Great point about the protein. Most people get way too much. We don't need as much as is promoted.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


BILBY4's Photo BILBY4 SparkPoints: (45,878)
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1/12/11 9:36 P

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Nah, it's very easy. In my experience if I met my calorie target for the day and ate a decent range of foods I would also hit my targets for carbohydrates, fat, protein, calcium, iron and fibre. I've recently given up food tracking as it was no longer showing me anything useful!
Admittedly, I would tend to end up in the lower end of the protein range. That said, the protein levels recommended by SP are wacky; the upper limit it suggested for me was beyond what the World Health Organisation says is a 'safe maximum consumption'. Protein - like any other macronutrient - can be toxic in large amounts. You can draw your own conclusions as to why SP is trying to kill us with protein.

I use this site a bit for a raw. I'm not a 'believer' in total raw but fresh food is undeniably good so I get in plenty: www.fromsadtoraw.com/RawRecip
es.htm

Susan's site is popular though not really my thing: www.fatfreevegan.com
This one's okay too: www.veganchef.com
My real favourite (although it's a bit of an indulgence as even looking at this page can lead to hours disappearing) is the blog aggregator. Great place to get all kinds of interesting food ideas: www.vegblogs.com

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MBSHAZZER's Photo MBSHAZZER Posts: 18,422
1/12/11 4:37 P

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Thanks for posting!

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


60SIXTY's Photo 60SIXTY Posts: 24,911
1/12/11 4:09 P

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Although I took a college nutrition class, I only know enough to say: if you do this full time, you need to be very knowledgeable.

Use this thread for helpful links, menu plans, & recipes.

7 Key Nutrients Vegetarians Need to Watch
Vegetarian or Vegan? Make Sure These are Part of Your Diet
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1530

Check the links to the right of the article.

Does a "raw" vegan diet really enhance health and weight loss?
www.sparkpeople.com/community/ask_th
e_
experts.asp?q=72


The Bankrupt Vegan [cost conscious recipes and advice; website]
bankruptvegan.blogspot.com/


Spark Recipes
recipes.sparkpeople.com/browse-resul
ts
.asp?category=Vegetarian+Meals


If we have somebody with the knowledge on our team to keep an eye on this thread, I would appreciate it.


Edited by: 60SIXTY at: 1/12/2011 (16:36)
Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
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