16 VEGAN AND VEGETARIAN

I eat meat, but I can understand why people choose not to. I share your concern about the sad state of animal welfare in this country. The abysmal living conditions, inhumane treatment, and rampant use of hormones and antibiotics are cruel and unnecessary. And to top it off, they degrade the quality of the meat! That said, it hardly seems fair that many restaurants and social gatherings make vegans and vegetarians feel like second-class citizens, serving dishes without meat as an afterthought, if at all.

My dilemma is that we evolved eating meat. Humans developed high-functioning, large brains—which use 20% of our energy—directly as a result of including meat in our diet. That’s why I only recommend meat from ethically raised animals fed their natural diet. Fish eat algae and plankton, not grain or soy. Cows eat grass, not soy or corn. Countries like New Zealand have rigorous meat standards and only allow grass-fed beef. Unfortunately, America is not there yet.

I don’t recommend going vegetarian or vegan for most people. Many times I actually challenge my vegetarian clients to reintroduce lean animal protein into their diets. I’m not trying to sabotage their diet or their beliefs; I think most people fare better with some animal-based protein.

I was a vegan and a vegetarian for many years. During that time, I worked out twice as hard but suffered chronic cystic acne, weight loss resistance, and cratered energy. I see all those problems and more with my vegan and vegetarian clients today.

I also know that too many vegans and vegetarians rely on nutrient-bankrupt, soy-based Frankenfoods and high–Sugar Impact foods. A high-carbohydrate diet—very common among vegans and vegetarians—creates a roller-coaster ride of blood sugar spikes and crashes that set you up for insulin resistance and type 2 diabetes.

Simply put: if you’re a vegan or vegetarian for spiritual reasons, I support you and I want to help you do this in the healthiest way possible. If you’re doing it because you think it’s the healthiest diet, I hope you’ll reconsider. And if you’re doing it because you’re concerned about animal welfare (who isn’t?), I want you to consider reintroducing meat from animals raised humanely and fed their natural diet. Vote with your dollars!

Whatever your reason for not eating meat, I admire your dedication. You’ve got my full support, and you’re going to love the delicious, low–Sugar Impact vegan and vegetarian recipes I’ve provided for you in this book.

You probably already know you have to work a little harder than meat eaters to get enough protein into your diet from the right sources. You can’t store protein, so if you’re not getting it from food, your body starts breaking down precious muscle tissue. Not good. So make the commitment to ensure that you’re getting enough protein every day.

The healthiest vegetarian and vegan diets draw from low-SI foods including colorful vegetables and fruits, and lean, plant-based sources of protein, such as lentils and other legumes, nuts and seeds, and quinoa. Most vegans and vegetarians I know want creative, unique recipes to liven up their routine—and I’ve provided lots of great options in this cookbook.

With these strategies, you can become a lean, healthy, energetic vegan or vegetarian without going anywhere near a grass-fed steak (assuming I haven’t persuaded you otherwise).

START YOUR MORNING WITH A PROTEIN SHAKE

Breakfast might seem like a meatless mecca if you’re vegan or vegetarian—muffins, whole-grain cereals, soy crunch bars… But manufacturers know breakfast is all about convenience, and they’ve cashed in with lots of high-SI choices that masquerade as healthy, grab-and-go goodies. And if your need for speed in the morning means you skip breakfast entirely, you’re making an even worse choice.

A protein shake solves both problems: you get a delicious, nutrient-rich, easy-to-make shake that will fuel your energy and fat loss straight through to lunch… far longer than that vegan scone.

MEET YOUR PROTEIN REQUIREMENTS

Animal protein provides the highest ratio of complete amino acids, but with a little planning, you—whether you’re a vegan or a vegetarian—can easily meet your protein requirements. Aim for 2 to 3 protein-rich plant foods at every meal. So you might combine:

½ cup lentils

½ cup quinoa

2 tablespoons walnuts

Simple, right?! With combos like that, you’ll easily get 17 grams of protein. Homemade veggie burgers, legumes, nuts and nut butters, and non-gluten grains also make excellent plant-based sources of protein.

UPGRADE YOUR FAVORITES

Lateral shifts, or healthier versions of your favorite foods, give you the satisfaction of comfort food, but they have more nutrients and lower Sugar Impact. Here are a few ideas for some awesome swaps:

Trade nutrient-empty spaghetti noodles for corn-free quinoa pasta or spaghetti squash.

Trade cow’s milk (you probably have anyway) for unsweetened coconut or almond milk.

Trade chips and salsa for kale chips with hummus or guacamole.

Trade cheese for cashew cheese (great with low–Sugar Impact alla Checca sauce smeared on portobello mushroom caps).

Once you get the hang of lateral shifts, you can upgrade nearly any food into a nutrient-dense, delicious alternative to potentially highly reactive, high–Sugar Impact foods.

ELIMINATE FOOD INTOLERANCES

Sorry, vegans and vegetarians, but I’m calling you out on this one, since I see so many of you relying on soy as your go-to protein source. Don’t get me wrong—I’m really glad you have protein on your radar, but soy isn’t your best option. I addressed soy’s many issues in The Virgin Diet, so here I’ll just say that overdoing soy foods, most of them genetically modified, can create food intolerances and the nasty menu of symptoms that go with them.

And it’s not just soy. Even though they sometimes fall into the “healthy category,” gluten, dairy, and eggs can trigger intolerances when you eat too much of them.

I’m all for barnyard eggs, a limited amount of organic fermented soy, and grass-fed dairy if you can tolerate them. They’re excellent protein sources, but they should never become everyday foods, and if you notice any reactions, I hope you’ll eliminate and then challenge those foods as I have outlined in The Virgin Diet.

ADDRESS NUTRIENT DEFICIENCIES

Studies show vegans and vegetarians can have lower levels of certain nutrients. One found vegetarians often show low levels of vitamins B12 and D, omega-3 fatty acids, calcium, iron, and zinc.

As a vegan or vegetarian, you have to be vigilant about potential deficiencies. Fortunately, the problem becomes easy to fix when you incorporate nutrient-rich foods like nuts and seeds, which make good sources of zinc and calcium.

Beyond food, I strongly suggest you take a comprehensive multivitamin/mineral supplement every day to fill in nutrient gaps. An essential fatty acids formula can provide omega-3s, which are crucial to balance the omega-6-heavy diet most of us eat. If you can’t do fish oil, look for a vegan (algae-derived) DHA supplement. And be sure to incorporate alpha-linolenic acid (ALA)–rich foods like flaxseeds, chia seeds, and walnuts.

MAKE AN OIL CHANGE

Vegetable oils sure sound healthy, don’t they? Yet canola and other predominantly omega-6 oils can contribute to inflammation and upset the omega-6/omega-3 balance essential for reducing the risk of serious health conditions.

A vegan or vegetarian diet can also leave you deficient in healthy fats. The solution is easy and delicious: incorporate more nutrient-rich avocado, olives and olive oil, coconut, and nuts and seeds into your diet.

My favorite high-heat cooking oils are coconut oil and Malaysian red palm fruit oil. Use extra-virgin olive oil for drizzling onto salads and veggies.

VEGAN AND VEGETARIAN MEAL PLAN

Some recipes contain dairy—please note the modifications for vegans.

Cycle 1

DAY 1

BREAKFAST

Sugar Impact Shake with fruit

LUNCH

Portobello Pizzas served on Sautéed Kale with Caramelized Onions

DINNER

Tuscan White Beans with Roasted Grape Tomatoes and Parmesan served on a bed of brown rice

Mixed green salad with Caper Vinaigrette

OPTIONAL SNACK

Garlic Hummus with Lentil Chips

DAY 2

BREAKFAST

Old-Fashioned Oatmeal with Cinnamon, Blueberries, and Raspberries topped with 2 tablespoons chopped walnuts

Winter Vegetable Minestrone with an added ⅓ cup cannellini beans, served with rice chips

DINNER

Wild Rice and Vegetable Pilaf

Chickpeas with Sautéed Greens

OPTIONAL SNACK

Spicy Black Bean Dip with Celery with rice chips

Roasted Spiced Chickpeas

Cycle 3

DAY 1

BREAKFAST

Sugar Impact Shake with fruit

LUNCH

Cup of Yellow Split Pea Soup

Asian Confetti Quinoa Salad with Almonds

DINNER

Tuscan White Beans with Roasted Grape Tomatoes and Parmesan served on a bed of brown rice

Mixed green salad with Caper Vinaigrette

OPTIONAL SNACK

White and Red Bean Salsa with White Onion, Tomato, and Cilantro with rice chips

DAY 2

BREAKFAST

Blueberry-Peach Shake

DINNER

Spicy Black Bean Burgers with Goat Cheese and Wilted Tomato Salsa

Baked potato (high-SI trial)

OPTIONAL SNACK

Garlic Hummus with Lentil Chips