10 Vegan Paleo Do's and Dont's

From http://www.paleoeffect.com/paleo-quick-guide/ I have taken the paleo do's and dont's and added a few extra tips of our own based on readings.  There is conflicting information on quinoa being a seed (not a grain, so paleo) but also an irritant to the lining of the gut (so not such a great thing to eat?).  We are not strict vegan-paleo and use quinoa and occasionally legumes.  We eat all vegetables but white potatoes and all fruits, even though high-sugar fruits should be consumed minimally.  Here is what to eat, and eat as much as you need to be healthy.

1. Eat vegetables!!  Frozen, fresh, baked, steamed...  as much as you would like to fill up on.  
2. Plenty of fruit :)
3. Almost no starches.  No rice, white potatoes, bread...  We do eat sprouted breads if we have to.
4. No grains.  No corn, rye, wheat, barley, hominy... 
5. No legumes :(  No beans, peas, chickpeas or green beans (coffee beans and vanilla beans are ok as they are not legumes, they are seeds from a fruit).
6. Go nutty.  All the nuts you would like- remember that a peanut is a legume, not a nut.
7. Lots of water, some fruit juices- no pop or sugar drinks- but coffee and tea are ok.  Almond, coconut, and hemp milk are great too!
8. Oils are all right!  "Good oils to use (and use them plenty) include coconut, palm, avocado, sesame, grapeseed (also great for cooking without the flavor of coconut) and olive oil. Avoid corn, cottonseed, peanut, soybean, rice bran, and wheat germ oils."
9. Make food from scratch, use whole foods and avoid boxed or bagged meals.  Don't use sugar or add salt but DO use seasonings.
10. You can keep drinking alcohol.  Don't overdo it, but you don't have to cut it from your diet.  Drink cider or sorghum beers and red and white wines.  Gin and tequila are ok too.

Vegan and the 9 Essential Amino Acids

Food of the day- super delicious raw tacos!  All the veggies you want with a cabbage wrap and nut-based "meat".

Today I want to go over some basics on the topic of complete proteins for vegans.

I want to mention that a lot of my data on vitamins and nutrition comes from a very helpful website and that if you are curious to find out more, you should check them out!  Also, for general health-related questions eatright.org is great.

Marc and I have been trying to see how we can best get our required 9 amino acids that we must consume from our diets.  It isn't a question of protein it's a question of amino acids- which make up a protein.  It is also important to have enough vitamin C for iron absorption and vitamin B-12 (nutritional yeast is a good source).

Of the amino acids that our body doesn't make, lysine is the most difficult to find and right now we have supplements and soy-rice shakes that we are enhancing our diet with in order to get the nutrition we need.  A lot of people may ask how we get our protein from plant sources but really I think our diet is much healthier than the average American omnivore.  We never eat fast food, we bike, do yoga and go on walks, we pay attention to nutrition labels, we keep away from added preservatives and we cook from scratch 90% of the time.  So I would ask, if you are a meat eater, are you getting your daily 5 colors of vegetables, eating raw enough, consuming whole grain foods and plenty of fruits? I don't care what you eat and I am happy to talk about vegan or vegetarian nutrition, but there is no need for negativity if someone goes meat-free. 

It is tough though, and it isn't impossible as a vegan but it is easier if you are vegetarian.  In fact, after cooking vegan for over a year, I think about how easy being a vegetarian seems now!  The good old days ;)
Here is a list of the essential amino acids that our bodies need from our diet as found on

1. Leucine-BCAA Branched chain amino, tissue repair after surgery, muscle mass, blood sugar (diabetics), stress, HGH Human growth hormone, protein synthesis, bone, skin, weight loss and blood hemoglobin. 
2. Isoleucine-BCAA branched chain amino, mental disorders, tissue rebuild after surgery, energy, muscle, endurance and blood hemoglobin.
3. Valine-BCAA branched chain amino, mental, emotional disorders, glycogen production, alcohol and drug recovery.
4. Lysine- Absorbes+conserves calcium, bones, concentration, fertility, Herpes (HSV), cholesterol, hormones, enzymes, Triglycerides, immune system, skin, collagen and migraines.
5. Methionine-Schizophrenia, Parkinsons, heavy metals, collagen, antioxidant, pancreatitus, endometriosis, liver fat, estrogen, Arthritis, hair, skin, nails and depression. 
6. Phenylalanine-Chronic pain, endorphins, alcohol and drug recovery, menstral cramps, migraines, Parkinsons, melanoma, Vitiligo and tumors.
7. Threonine-Tooth enamel, protein balance, immune system, collagen, skin, blood sugar (diabetics), thymus gland, nervous system, stress, bones, wound healing, Parkinsons, and Multiple Schlerosis.
8. Tryptophan-Nerves, anxiety, mental depression, sleep, insomnia, migraines, fibromyalgia, niacin (B3) production and nicotine withdrawl.
9. Histidine-Repair tissue, stomach gastric juices, digestion, nerves, ulcers, heavy metals, red + white blood cells, blood pressure and sexual functioning.

Here is another great site to look at while we are on the topic of amino acids: 

Go to the bottom of the page and enter your weight into the chart to see what food you would need to meet your daily intake of protein.

Gluten-free Paleo Vegan Day 1

This is what we had for dinner this evening:  Spicy nut spinach with cauliflower "cous cous"!

To make it you need the following: cauliflower, spinach, red pepper, a nut butter (we used sunflower), olive oil, garlic, liquid aminos, watercress (optional), roma tomatoes and lemon juice.  Also, a cocktail for while you are cooking :)

In an oiled frying pan cook the diced yellow onion for a few minutes and add minced garlic, about 5 cloves (we use too much garlic!  Wait, is that possible?).  Once those are well-browned throw in four small chopped roma tomatoes, add 1 chopped red pepper and 2 Tbsp lemon juice, let simmer.  Cook the cauliflower in a pressure cooker on high for 3 minutes or steam in a pot until soft like rice or cous cous.  Spice cauliflower with curry or cumin.  In a separate pan add 1/2 inch of water and steam 1/2 bag of spinach leaves until they are soft.  Add 4 heaping Tbsp of nut butter and 1 tsp liquid aminos (watercress as well if you have access).  When those are well mixed, throw in the onion/tomato mixture from the frying pan and stir.  It should be creamy- if you need to thicken it, add quinoa flour and if you need more moisture, I add almond or coconut milk.  Serve as a fabulous supper dish- one of our faves.

Frozen strawberry almond cream.  Just blend your favorite frozen or fresh strawberries (two cups) to one cup of almond or coconut yogurt and put in the freezer.  Add lime zinger or coconut flesh shreds.