Vegan Banana Pancakes

Vegan Banana Pancakes

These high protein vegan pancakes are made using soymilk, vegan butter or vegetable/coconut/olive/hazelnut oil. Plant protein powder replaces regular flour which ensures that these pancakes are super protein rich despite not containing any eggs. 

Ingredients

• ⅓ cup plant protein powder

• ⅓ cup ground flaxseed powder

• 1 ½ tbsp. sweetener (ideally maple syrup but you can use 1 or 2 packets of Stevia powder)

• ¼ tsp. baking soda

• ⅓ cup vanilla flavored soymilk

• ⅓ cup non-dairy yogurt or kefir

• 1 tsp. vanilla extract

• ½ tsp. cinnamon powder

• ½ mashed ripe banana Pinch of salt Vegetable oil spray

Method

1- In a bowl, mix the plant protein powder, flax seed powder, baking soda, salt, and cinnamon. 

2- Next add the vegan milk, kefir, and mashed banana. Also add in the vanilla extract. 

3-Use a hand blender on above mixture or you could simply process it in a food processor until you get a batter-like consistency. 

4- Heat a large non-stick skillet or cast iron pan.

5- Spray the vegetable oil over it. 

6- Once hot, pour a tablespoon of batter in the center of the skillet and spread it to 2-3 inches diameter.Cook for a few minutes until the mixture bubbles over.

7- Turn and cook on the other side until the color turns golden brown. 

8- Repeat with remaining batter.

9-  Serve hot drizzled with maple syrup and non-dairy whipped cream topping. (Recipe for non-dairy whipped cream follows).

Myths Surrounding Veganism

Myths Surrounding Veganism

Myth #1: The diet is not safe

Many people believe that the diet is unsafe, as is the case with some of the elimination diets. However, the fact is that anyone, including growing kids, pregnant women, teenagers, and adults can safely follow the vegan diet. The key is to eat a wide range of vegan foods to get all necessary nutrients. 

Myth #2: The diet does not fulfill iron and protein requirements

As long as you eat a wide variety of foods, you can meet all your daily recommendations for protein, iron and other nutritional elements. Legumes, tofu, lentils, beans, grains, fortified cereals and breads contain lots of protein. In fact, 100 grams of firm tofu has the same amount of protein as that of 100 grams of eggs.  Foods like kale, spinach, chard, collards, and tempeh are all very high in iron. Also, keep in mind that vitamin C rich foods like tomatoes, bell peppers, and citrus fruits, all increase iron absorption.

 Choose whole grains in place of refined grains. Snack on nuts and seeds or add them liberally over your meals. Drink plenty of soy milk which has the equivalent protein content of most dairy products. The recipes discussed in this book are also very high in protein content.

Myth #3: The diet is lacking in calcium, as you do not consume dairy products

Many plants are rich sources of calcium. Research has actually shown that diets rich in fruits and vegetables may actually be better for bone health compared to animal protein based diets that affect bone health due to high levels of acidosis. Many green leafy vegetables, bok choy, tofu, almonds and blackstrap molasses can provide you with adequate levels of calcium. 

Myth #4: Vegans are likely to be zinc deficient

Zinc is present in many plant sources including wholegrain breads, rolled oats, brown rice, nuts and seeds, legumes, tofu and soy products. Well planned meals can ensure zinc adequacy.

What is the Health Benefits of Veganism ?

Nutritional Benefits

• Vegan dieters have significantly lower BMI compared to their omnivorous counterparts.

• Vegan diet can improve cardiovascular health as it is significantly lower in saturated fats.

• The high fiber content of the vegan diet can lower the risk of colon cancer.

• The diet is great for bone health, as it is high in Magnesium, which aids in better absorption of calcium

• Vegan dieters look younger and prevent premature aging, thanks to the high antioxidant content of the diet.

• The diet is high in potassium which is crucial for having a healthy heart.

• The alkaline content of fruits and vegetables reduces inflammation caused by acidic diets.

• This prevents pain in the joints and other areas of the body.

• The detoxifying effects of the diet can be seen in the form of improved health of the kidney.

• The high levels of vitamin C in the diet boost immunity to prevent chronic conditions and seasonal disorders. It also benefits the gums and provides anti-aging benefits.

Disease Prevention

• As stated above, the diet eliminates toxins from the body. Its high vitamin C content can fight many illnesses and infections including tumors, macular degeneration, seasonal flu, colds, coughs, dental problems and so on.

• The diet does not contain cholesterol that is normally available in meat based and dairy rich diets.

• According to the American Diabetic Association, the diet is easiest to follow when you want to manage or prevent type II diabetes.

• Some preliminary research has shown that the diet can prevent and even reverse cancers like colon cancer, breast cancer and prostate cancer.

• Dairy consumption has been linked with rheumatoid arthritis. Reduced dairy intake in this diet can benefit patients who have this condition.

Beauty and Overall Health Benefits

• Vegan diet is known to benefit the overall health of the skin, nails and hair, since the diet is rich in fruits and vegetables containing antioxidants.

• People following this diet are likely to have higher energy levels.

• Bad breath and body odor can be eliminated thanks to reduced animal protein intake.

• Nuts, seeds and vegetables can benefit the skin and the complexion.

• Eliminating refined foods, sugars and unhealthy fats along with dairy and meat products can lead to lower BMI and reduced obesity.

• Veganism is known to cause some relief from chronic conditions like migraines.

Health Issues Linked With Meat Consumption

• Today, a lot of research is suggesting that excess meat intake can cause several diseases including cancer, heart disease and diabetes.

• Cancer - Nearly 30% cancers in the world can be blamed on dietary approaches. Several studies in Europe and America have pointed out that the rate of cancer in people who follow a vegetarian or vegan diet is a lot less than people who follow meat based diets. A study published in the Journal of Clinical and Experimental Pharmacology and Physiology has also suggested that those who eat less meat reduce their risk of cancer.

• Heart diseases - Red meat is rich in amino acid called L-Carnitine. This com pound reacts with certain enzymes to produce TMAO or Trimethyl-Amine-N-Oxide. In rats, this substance is known to cause atherosclerosis or blockage of arteries. This also increases the risk of heart attacks.

• Diabetes - Red meat contains iron, sodium and nitrates and too much consumption of red meat can lead to increased blood pressure and insulin resistance. Insulin resistance is the condition where the body is not able to react to the insulin produced which leads to an excess production in the body - a condition called hyperglycemia. Nitrites and nitrates also cause a similar reaction. Iron, which is otherwise needed for the body, if consumed excessively, it can cause oxidative stress.

• Obesity - Many studies have shown that over consumption of meat can cause obesity. Vegan diets are naturally low in fats and calories and can help in weight management. Research is also showing that meat eaters have obesity rates nine times that of vegans.

• Neurodegenerative diseases - Many neurodegenerative diseases like the Alzheimer’s and the Parkinson’s disease are now being linked to high animal protein consumption. Certain proteins in red meat get deposited in the brain leading to decreased cognitive functions. Also, the high iron content in meat can, over time, result in excess iron buildup in the brain giving rise to dementia, Alzheimer and Parkinson like neurodegenerative diseases.

• Osteoporosis - Meat based foods contain more phosphorus than calcium. This unbalanced ratio can lead to hypocalcaemia which can, over time, lead to bone diseases. Also, the digestive processes needed for digesting red meat can lead to an acidic residue. This has to be counterbalanced with alkaline food. However, if your diet does not contain adequate alkaline foods, then the acids may be leached from the bones.

Traditional Pasta Fagioli Soup

Traditional Pasta Fagioli Soup

• Prep Time:15 minutes 
• Cooking Time: 1 hour 
• Servings: 8

Ingredients

• 1 28-ounce can diced tomatoes

• 1 14-ounce can great Northern beans, undrained

• 1 14 ounce can spinach, chopped and drained

• 1 14-ounce can tomato sauce

• 3 cups chicken broth

• 1 tablespoon garlic, minced

• 8 slices bacon, cooked crisp, crumbled

• 1 tablespoon dried parsley

• 1 teaspoon garlic powder

• 1½ teaspoons salt

• ½ teaspoon ground black pepper

• ½ teaspoon dried basil

• ½ pound seashell pasta

• 3 cups water

Process

1-Take a large stock pot and add the diced tomatoes, spinach, beans, chicken broth, tomato sauce, water, bacon, garlic, parsley, garlic powder, pepper, salt, and basil.

2- Put it over medium-high heat and bring the mixture to a boil. 

3-Immediately reduce the heat to low and simmer for 40 minutes, covered. 

4-Add pasta and cook uncovered for about 10 minutes until al dente.

5- Ladle the soup into serving bowls. 

6- Sprinkle some cheese on top. 

7-Enjoy!

Nutritional information (per serving)

Calories: 238, Total Fat: 2.3 g, Saturated Fat: 0.7 g, Cholesterol: 2 mg, Sodium: 2232 mg, Total Carbo
hydrate: 40.6 g, Dietary Fiber: 13.1 g, Total Sugars: 6.4 g, Protein: 16.3 g, Vitamin D: 0 mcg, Calcium: 160 mg, Iron: 5 mg, Potassium: 1455 mg