The “When Veggies Come to Dinner” Series
Part 1: Vegetarians (lacto-ovo), Pescatarians and Flexitarians
Part 2: Vegans, Raw Vegans
Part 3: Tips for Feeding and Understanding Your Veggie Friends and Family
I’ll give you some quick definitions to help you better understand your veggie friends and family. These are guidelines, so when in doubt, just ask your veggie friend what he or she doesn’t eat. There are also lists of sneaky ingredients that you may not realize are unfriendly and suggestions for meals, fast food choices and restaurant choices.
PART 2: VEGANS AND RAW VEGANS DEFINED
Vegan – If you can’t grow it…they don’t eat it
Vegans go one step beyond vegetarians and eliminate all animal products from their diet, even if the animal is not immediately harmed during production. So foods like honey, eggs and dairy products are off the menu.
Sneaky Foods/Ingredients: in addition to the foods listed for vegetarians, most dessert baked goods (which usually contain both dairy and eggs), Worcester sauce, mayonnaise, omega-3 (derived from fish oil), some breads, some flavors of chips (it’s best to stick with plain or tortilla chips), french toast
Easy Vegan Meal: Spaghetti! Most pasta noodles are vegan, just read the label, by law the label will note if the pasta contains dairy or egg. Grab a jar of (or make your own) marinara or vegetable spaghetti sauce and that’s it! If you want to serve garlic bread with the meal, swap the butter in your favorite recipe for olive oil instead. Serving a salad too? Remember that many salad dressings are mayonnaise based or contain lecithin (used to help keep oil and vinegar from separating), so check your labels.
Fast Food Vegans: Subway – all of their breads are vegan friendly, with the exception of the obviously named varieties, such as Italian herbs and cheese. Pile it high with vegetables and complete the meal with apple slices or indulge in a bag of chips.
Restaurant Vegans: Indian restaurants usually have a wide variety of vegan friendly options. You can also search for vegan friendly restaurants in your area by using the “Food Finder” at www.happycow.net.
Raw vegans eat many of the same foods as vegans, with the exception that the food cannot be heated above 115°F (46°C). It is believed that the food loses enzymes when heated above this temperature and therefore loses nutritional value as well.
Sneaky Foods/Ingredients: in addition to the foods listed for vegetarians and vegans above, breads, most varieties of cereal, chips, some granola, roasted nuts
Easy Raw Vegan Meal: Veggie wraps with hummus. Use big fresh green leaf lettuce leaves as your wraps. Then provide a variety of your favorite veggies, such as julianned carrots, cucumber, bell peppers, radishes, etc and let everyone assemble their own. You can also provide a plate of cubed chicken breast for your non-veggie friends or family. Make or buy your favorite variety (or two) of hummus to spread on the inside of the wraps. You can finish with a dessert of apple slices dipped in peanut butter. This makes a great and filling meal for everyone!
Fast Food Raw Vegans: Chipolte or any build your own burrito restaurant – many of these restaurants offer salad options. Start with a bed of lettuce, skip the beans but ask for uncooked fajita veggies (usually bell peppers and onion), then top it with a variety of salsas and creamy guacamole.
Restaurant Raw Vegans: Many restaurants offer large salads that can be ordered without meat and dairy products and still provide your raw vegan friends with a great meal. I would also check for vegan friendly restaurants in your area by using the “Food Finder” at www.happycow.net.
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That’s it! If you have questions, please feel free to leave them in the comments and be sure to keep a look out for the rest of the “When Veggies Come to Dinner” series.
First off, I think it’s really neat that you have a post about this. People often feel uncomfortable even eating around us vegans, even if we aren’t the kind that yell at them for eating meat. And I have been the guest at more dinner parties than I’d like to admit where the comment “can you just eat around it” was uttered. (i now often bring a small snack in my purse because I don’t want to put anyone out and it’s easier than explaining to a room full of people why “a little butter” isn’t ok.) Soooo, I feel a little nit picky saying this, but I disagree slightly with your definition. Animals are harmed during the production of things like eggs and dairy. Chances are the eggs are coming from hens that spend their lives in horribly cramped battery cages, and the conditions are even worse for dairy cows. I try so hard not to be a preachy vegan, but dairy and eggs cause just as much suffering, and the animals meet the same fate eventually. 🙁
I’m so glad you responded. I was originally thinking of honey bees when I wrote that line, but based on your feedback I’ve updated it to read “immediately harmed”, to better address the plight of the animals that are kept for producing dairy and eggs. And your comment reminds all of us to practice responsible food purchasing and eating habits, regardless of dietary choices. As a consumer, you can demand more of your suppliers…vote with your dollar. Thank you for helping us understand vegans by sharing your comment, and for sharing in such a kind and respectful way!
P.S. I also bring a small snack with me when I go to dinner parties…just in case. 🙂
Lecithin is a fat-like substance known as phospholipids and is an excellent source of the B vitamins choline and inositol. Cell membranes, which allow nutrients to leave or enter a cell, are largely composed of lecithin. It is found in eggs and soybeans and, because of its soap-like characteristics, aids in the absorption and utilization of fats and important fat-containing vitamins by emulsifying them (breaking into tiny pieces) so that they can be used by every cell.:
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