Take B12 Supplement

If like me, you are now a vegan and you don't consume any products from animals, I encourage you to take a B12 supplement 2-3 times a week.

If you aren't vegan or vegetarian these foods are rich in Vitamin B12:

1. Cooked Clams
2. Liver (Beef);
3. Fish (Mackerel);
4. Crab;
5. Fortified Soy Products;
6. Fortified Cereals;
7. Red Meat;
8. Low Fat Dairy;
9. Cheese;
10. Eggs.

It is important to have enough of B12. If you are deficient on this vitamin you may experience some of these symptoms;

• Weakness, tiredness, or lightheadedness;
• Heart palpitations and shortness of breath;
• Pale skin;
• A smooth tongue;
• Constipation, diarrhea, a loss of appetite, or gas;
• Nerve problems like numbness or tingling, muscle weakness, and problems walking;
• Vision loss;
• Mental problems like depression, memory loss, or behavioral changes. 

So be sure to have enough of this vitamin to live an happy healthy life!

Seitan Stir Fry with Mashed Sweet and Red Skinned Potatoes and Colorful Salad

 This was the first time that I've made this recipe but I was really amazed by it, with it's beautiful colors and amazing flavor.

The ingredients you will need:

• Seitan -100g;
• 1 Medium Potato;
• 1 Small Sweet Potato;
• Soy milk- 100 ml;
• Soy Sauce- 2 tablespoons; 
• Garlic- 1 clove;
• Dijon Mustard- 1 teaspoon;
• Salt and Black Pepper (to taste);
• 1 medium bay leaf;
• Dried Oregano- 1 tablespoon;
• Nutmeg- 1 teaspoon;
• 2 small carrots or 1 medium;
• Iceberg Lettuce- 2 cups;
• Mixed Greens- 1 cup.
• Olive oil (to taste):
• Lemon juice (to taste).

Directions:

1. Wash and scrub the potatoes to clean them;
2. Bake the potato and sweet potato at 180C for 50 minutes;
3. If you want you can boil them easily, put water to boil with salt, take the skin of the potatoes and cut them into medium even cubes. Put them in the boiling water for about 15 minutes, drain them and they are ready to mash;
4. If you baked them, now you need to peel them and cut them into small cubes to make it easier to mash;
5. Meanwhile cut the seitan into small even cubes and season with salt and pepper;
6. Put a frying pan heating up and when it's hot, put some olive oil and then the seitan until golden and crispy;
7. While the seitan is getting delicious, prepare the mashed potatoes by putting them into a pan with salt and pepper (just pepper if they were boiled);
8. Add the soy milk and the nutmeg and mash them with the potato masher. Cook in low heat for about 4 minutes or until desired consistency;
9. Add the garlic clove and the bay leaf to the seitan and cook it until the garlic is golden;
10. Add the soy sauce, the dijon mustard, the oreganos and the soy milk and cook for about 3 minutes;
11. If you want you can add some flour to make the sauce a bit thicker;
12. Finally prepare the salad by adding the lettuces, some olive oil and the lemon juice;
13. Serve with a bit more olive oil and oreganos and Enjoy!

As you can see this diet is rich in protein (yes you can build muscle on a vegan diet), in vitamins and minerals.
I'm gonna be honest with you, this recipe surprised me, I took the picture that is shown above after plating but I was like: "It looks great but let's see how it tastes".
 After putting my first mouthful I was in love with this recipe and I'll definitely try it a lot more often!

If you have any questions feel free to leave them in the comment section below!

Winter Oats Breakfast

This vegan breakfast is my most common meal in the morning and it is easy to prepare, fast to prepare, healthy and delicious!

The ingredients are:(the quantities are according to me and I'm a 1,87m, 90 kg guy)

• Oatmeal, steel cut and dry- 80 g
• Soy milk (you can use any plant based milk) reinforced with vitamin D, B12 and Calcium (I couldn't find the reinforced version on Cron-O-Meter)- about 200 ml;
• 1 medium banana;
• 2 walnuts;
• 1 tbs of cinnamon;
• 1 tbs of flax seeds;
• 1 glass of green tea.

Directions:

1. Put the soy milk heating up until almost boiling (if you want it cold ignore this step);
2. Also bring a glass of water to 90 C and add the tea leafs to make the tea;
3. Combine the oatmeal, the cinnamon, half the banana and the flax seed on a bowl and mix them;
4. When the soy milk is hot, put it over the dry mixture;
5. Put the walnuts, the rest of the banana and a bit more cinnamon on top;
6. Enjoy! (the most important step)

In this picture you can see the nutritional value of this recipe, but of course this is related to me. If you wanna check it according to your body statistics, you can on Cron-O-Meter: https://cronometer.com
Now it's hard to say that a vegan diet ain't healthy right?





This is one of the easiest, healthiest and most flexible hot/cold breakfasts you can ask for!

If you are in a rush you can always put the ingredients (not the green tea) in a food processor with a bit more water or soy milk!

Enjoy this recipe!

Vegan Life: The Beggining

So first I wanna say that all my life I've been a meet, dairy and eggs eater, but I changed that and now I've stopped eating foods of animal sources and I fuel my body with a plant based diet for the reasons that I describe on this post: https://viewwithmy-eyes.blogspot.pt/2017/01/factory-farming-slaughter-pain-animals-environment-health-vegetarianism.html

I've started this diet 1 month ago and I'll talk about the pros and cons at the moment.
I'll start with the pros:

• I feel a lot more relieved when I eat because now I know that what I'm eating didn't live and die in agony (at least for the actual standards of science); 
• I feel a lot more healthy probably because of my healthier food choices (I educated myself before starting this diet and I cut all the junk foods that I used to eat, including animal sourced foods of course); 
• I noticed that I'm wasting a lot less food, and that is due to the fact that I'm the one that is buying my food (it used to be my dad and he always bought too much).

Now to the cons:

• Because I'm eating a lot of beans and whole grains I feel excessive bloating, but the specialists say that that will pass in a period of 2 weeks or so; 
• It makes buying food a bit harder because with some foods you will have to see what is the ingredient composition, and you will have to ignore that roasted chicken you used to love; 
• Lastly and probably the most difficult to stick with this diet is when you wanna hang out with friends or have a family meal, because you will be that weird guy that brings his food in food containers or that will buy food in different places and will be eating something different from everybody else (if your friends are genuine friends they'll comprehend and support you with this decision, so it almost works as a drainer that will only catch the friends that are worth your time).

So, if you are, want to be a vegan or are sceptical about veganism I'll recommend you to watch these videos (if you didn't already):
Earthlings- https://www.youtube.com/watch?v=vPtrekRyTMA
What if the world went Vegetarian- https://www.youtube.com/watch?v=ANUoAdXfA60

If you liked the post and want to know more about veganism, follow this blog cause I want to help you make and stick with this decision as I feel you can help me too!

If you have any question, comment in the section below and I'll answer them!