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| Forums: January 2011 Kickstart Forum: Nutrition questions | |||
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| veganer
Joined: 01/04/11 Location: Pennsylvania Posts: 196 |
Nutrition questions Posted Thursday, January 20, 2011 at 7:32 AM 1) If I eat a very healthy vegan diet, do I still need to supplement with omega - 3 ? 2) I would rather not take a multivitamin. How much nutritional yeast flakes, non-dairy milk, fortified cereal should I be eating per day in order to get enough B12? 3) I heard that basmati rice keeps your blood sugar level more even than other rice. Is that true? 4) Are corn tortillas healthier for you than whole wheat tortillas? |
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| Susan Levin
Joined: 12/26/09 Posts: 1191 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 7:40 AM 1) If I eat a very healthy vegan diet, do I still need to supplement with omega - 3 ? No. Not necessary if you are getting sources in your diet, which you can with a healthful vegan diet. You can read more about sources here:http://www.pcrm.org/Health/PDFs/pv_essential_fatty_acids.pdf. 2) I would rather not take a multivitamin. How much nutritional yeast flakes, non-dairy milk, fortified cereal should I be eating per day in order to get enough B12? As long as you are consuming supplemented nutritional yeast, plant-milk, etc., regularly, you should be fine. You need 2.4 mcg of B12 per day. So check the labels. 3) I heard that basmati rice keeps your blood sugar level more even than other rice. Is that true? Brown basmati rice will have more fiber, protein, and fat which will keep the glycemic index lower, leading to lower blood sugar levels. I'm not sure about white basmati rice. But rice in general, no matter how stripped it is, does not have a high glycemic index. 4) Are corn tortillas healthier for you than whole wheat tortillas? Not necessarily. I would look for a brand, whether corn or wheat, that has the fewest whole ingredients. And of course, avoid any that have added oils/fats. Susan Levin, MS, RD |
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cch22
 Location: New York State Posts: 1000 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 7:51 AM one other question please... is white whole wheat pastry flour any better than white flour? it doesn't look like whole grain.. |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 8:12 AM cch22 wrote: one other question please... is white whole wheat pastry flour any better than white flour? it doesn't look like whole grain.. thanks. White whole wheat flour, if it is what I'm thinking of, as long as it is the actual ground white wheat and not bleached to be white, it should be about the same as "regular" whole wheat which is usually made from hard red wheat. Pastry flour, however, in general is a little different than plain old flour. If I'm not mistaken, pastry flour is ground much finer to be fluffier, lighter, for light fluffy pastries. But, the 'cost' of that light fluffiness is faster digestion, higher glycemic action. --Deb R |
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| veganer
Joined: 01/04/11 Location: Pennsylvania Posts: 196 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 8:34 AM Thank you so much for your answers Susan. You have been very helpful. |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 8:37 AM Susan Levin wrote: Not necessarily. I would look for a brand, whether corn or wheat, that has the fewest whole ingredients. And of course, avoid any that have added oils/fats. I had to re-read this to get it right - the fewest ingredients and the most whole ingredients; not "the fewest whole ingredients" as in as much processed stuff as possible. --Deb r |
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| catbear
Joined: 01/04/11 Posts: 76 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 8:45 AM veganer wrote: 4) Are corn tortillas healthier for you than whole wheat tortillas? Regular flour tortillas have shortening or lard added, whereas corn tortillas do not. A better brand to look for is Ezekiel sprouted corn and whole grain tortillas. They are in the frozen section. |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 8:48 AM catbear wrote: veganer wrote: 4) Are corn tortillas healthier for you than whole wheat tortillas? Regular flour tortillas have shortening or lard added, whereas corn tortillas do not. A better brand to look for is Ezekiel sprouted corn and whole grain tortillas. They are in the frozen section. Check out the Tumaro's brand of whole wheat tortillas - they have a low carb variety with whole grain and NO shortening or lard, they use vegetable oil. Or, make your own - whole wheat flour tortillas are super easy to make. We've been making our own for years. We eat them more than bread. --Deb R |
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Oceandog
 Location: California, USA Posts: 642 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 8:55 AM In the last kick start, I posted a link on how to make your own corn tortillas, very easy and yummy! I can't have wheat of any kind so these are wonderful and always so much better fresh! Always offer kindness and a soft word to the beings around you; You do not know their journey. Your words can be the hug they need or the shove that breaks them. |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 9:01 AM Oceandog wrote: In the last kick start, I posted a link on how to make your own corn tortillas, very easy and yummy! I can't have wheat of any kind so these are wonderful and always so much better fresh! Hubby found a recipe for vegan hoecakes that we're going to try - kind of part way between tortillas and corn bread. We haven't made our own corn tortillas in a long long time - we tried a few times and could never quite get them thin enough to get that crunch we wanted. I even got him a tortilla press one year but that was more of a pain to work with than anything useful. I'm going to go back and look at the last kickstart's threads and do a search for the corn tortilla process. We buy bulk popcorn and use that for corn meal - it's the tastiest corn bread with minimal sweetener since it's already really sweet. --Deb R |
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| Cheryl
Joined: 01/03/11 Location: Westfield, NY Posts: 7 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 9:49 AM Susan, thank you for the link re: omega3 fatty acids, but now I have a question. |
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| Oceandog
Location: California, USA Posts: 642 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 12:28 PM Deb, Let me know about the bread you are making. When I use my press, there are a couple of key things to remember, 1. Line it with wax paper or cut open a large zip lock bag and put the dough in between the sheets. 2. The drier dough makes thinner tortillas, they can be thicker than what you buy in the stores though! Best wishes, Kym Always offer kindness and a soft word to the beings around you; You do not know their journey. Your words can be the hug they need or the shove that breaks them. |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 12:44 PM Oceandog wrote: Deb, Let me know about the bread you are making. Will do - not sure when we'll be doing them. He might make hoecakes and slaw for dinner tonight. Oceandog wrote: When I use my press, there are a couple of key things to remember, 1. Line it with wax paper or cut open a large zip lock bag and put the dough in between the sheets. 2. The drier dough makes thinner tortillas, they can be thicker than what you buy in the stores though! Best wishes, Kym That's good to know. We'd probably continue using whole wheat for wrap type tortillas and such but it would be nice to be able to make our own chips to have with the not-cheez nachos. Popcorn (in bulk) is so cheap, and water, oil, salt, etc as well that it's economically sensible, as well as dietarily sensible, to try making our own again. It runs $3-$4 per bag here for good quality organic not hugely salted corn tortilla chips. We can make them for way less than that (especially given that hubby enjoys making things from scratch and has the time to do so) --Deb R |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 1:41 PM dinner tonight is CHILI! Hubby makes the best veggie chili, just enough kick but not too spicy-hot (my digestion can't handle heavily spiced foods). Don't know if he'll be doing hoecakes to go alongside instead of corn bread. --Deb R |
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| kiwi
Joined: 01/03/11 Location: New Zealand Posts: 405 |
RE: Nutrition questions Posted Thursday, January 20, 2011 at 6:17 PM [quote="Susan Levin"]How much nutritional yeast flakes, non-dairy milk, fortified cereal should I be eating per day in order to get enough B12? As long as you are consuming supplemented nutritional yeast, plant-milk, etc., regularly, you should be fine. You need 2.4 mcg of B12 per day. So check the labels. Thanks Susan. I have a cup of fortified rice milk per day in my fruit smoothie and just checked the label. One cup is 1.5 mcg. At present I am ok as I had a recent blood test before Christmas, asked the doc to add a Vit B12 level onto the lab request form since I was getting stuck anyway, and my level was fine. But this was in my dairy days - so now I will watch my totals, as I dont want to get too low. Let food be thy medicine and medicine be thy food - Hippocrates. |
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| veganer
Joined: 01/04/11 Location: Pennsylvania Posts: 196 |
RE: Nutrition questions Posted Friday, January 21, 2011 at 7:12 AM Catbear: Thanks for the idea about Ezekiel tortillas. Bugsmom: Thanks for the idea about Tumaro's brand of tortillas. I will look for them. Oceandog: The corn tortilla recipe that is very easy that you posted on the last kickstart sounds like a great idea. This is my first kickstart so I checked the last one but couldn't find it. Could you please re-post? Kiwi: Thanks for the reminder to checking out the labels for amount of B12. |
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| Oceandog
Location: California, USA Posts: 642 |
RE: Nutrition questions Posted Friday, January 21, 2011 at 11:42 AM Sure thing here it is: CORN TORTILLAS: MaSeCa flour (latin stores have the best prices) The main recipe is on the bag, but basically here it is: 1/2 cup MaSeCa (I use a 1/4 cup if it is just me) I make them into balls about the size of a golf ball, maybe a tad bigger. I have a tortilla press (iron not aluminum). I line the press with a cut open ziploc bag and put the ball of dough in between the plastic sheets. You can also use wax paper if avoiding plastic. I will probably start doing that myself. After pressing, I pull the top sheet off, place my hand over the dough and flip turning up the other sheet and pull off at an angle. Then cook them till brown on both sides on a hot comal/griddle. FYI: There used to be a great U-tube video of a woman making them and she was so smooth and elegant doing so. I learned a lot just by watching the hand movements. Best wishes! Always offer kindness and a soft word to the beings around you; You do not know their journey. Your words can be the hug they need or the shove that breaks them. |
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| veganer
Joined: 01/04/11 Location: Pennsylvania Posts: 196 |
RE: Nutrition questions Posted Friday, January 21, 2011 at 12:39 PM Oceandog, From California to Pennsylvania, you helped someone out! Thank you for your well-written recipe for making corn tortillas. Looks very simple, easy to do...Perfect. You made my day! Hope someone else likes the recipe too. |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Nutrition questions Posted Friday, January 21, 2011 at 12:41 PM Bugsmom wrote: dinner tonight is CHILI! Hubby makes the best veggie chili, just enough kick but not too spicy-hot (my digestion can't handle heavily spiced foods). Don't know if he'll be doing hoecakes to go alongside instead of corn bread. --Deb R He did! He did! The hoecakes were awesome! Cross between pancakes and corn bread. Yum! Perfect with chili; excellent later as a snack with some homemade pumpkin butter (we even grew the pumpkin!) --Deb R |
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| Oceandog
Location: California, USA Posts: 642 |
RE: Nutrition questions Posted Friday, January 21, 2011 at 12:44 PM Veganer, You are MOST welcome! Enjoy my sister and I always do! Always offer kindness and a soft word to the beings around you; You do not know their journey. Your words can be the hug they need or the shove that breaks them. |
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