Guest guest Posted July 2, 2007 Report Share Posted July 2, 2007 Hello there, I just joined this group, so I thought I'd introduce myself and also ask a few questions. So, I'm Minyaliel or Min for short. I'm 20, live in Scandinavia (pardon my English) and am a vocalist studying to become a professional opera singer/ musical theatre artist. I've been a lacto- ovo vegetarian for four years, I think (I fell into it gradually, and quite accidentally, so I can't say it exactly). Well, I have found that my diet started leaning toward a vegan diet the last year or so, and figured I might just make the plunge, since it didn't seem to make any difference (and milk + eggs just made me feel sick anyway). So, over to my questions - - I know/ have heard that the iron/ vit. B12 intake in a vegan diet can be too low. Do I have to take a supplement (any recommendations? It needs to be cheap), or i it possible to just do this through foods? Which ones? I've already got quite low iron reservoirs, and need to build them up (almost had anemia last summer, according to my doc - I was in a financial mess and couldn't afford fresh veggies or tofu, instead relying on fastfood and canned veggies... I've gotten out of this habit now). - This might sound silly, but I absolutely love french toast - how do you make that without milk and eggs? - Replacing the eggs seem to be a bit of a problem to me, especially when baking bread and cookies and stuff. Any tips? Thanks in advance, Min Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 8, 2007 Report Share Posted July 8, 2007 Hi Min; Congratulations on going vegan! Regarding B12 supplementation, yes you do have to. B12 supplement is added to some foods that a vegan might consume, such as soy milk or veggie " meat " but these tend to be luxury items and may not be the most reliable source of B12. I understand the most efficient way to get the B12 you need is to dissolve it in your mouth, at least 250 mg/day, to ensure good absorption. B12 supplements may appear to be expensive, but they are of utmost importance. Shop around, and you can find a brand and type within your price range. Iron intake can be satisfactory on a vegan diet. Eat lots of green leafy veggies. There is no substitute for good quality nutrition. Your iron level may increase naturally now that you have stopped eating dairy products. Living in Scandinavia, you are probably aware of gluten intolerance, as I understand it's very common in that part of the world. If you have not investigated this, you may want to follow up. It can be the causal problem when people are low in iron; untreated gluten intolerance can interfer with the absorption of certain nutrients. Meanwhile, you can make excellent French Toast by blending a banana with some Almond milk and a bit of cinnamon. Wishing you all the best with your career in music... Deborah - I know/ have heard that the iron/ vit. B12 intake in a vegan diet can be too low. Do I have to take a supplement (any recommendations? It needs to be cheap), or i it possible to just do this through foods? Which ones? I've already got quite low iron reservoirs, and need to build them up (almost had anemia last summer, according to my doc - I was in a financial mess and couldn't afford fresh veggies or tofu, instead relying on fastfood and canned veggies... I've gotten out of this habit now). - This might sound silly, but I absolutely love french toast - how do you make that without milk and eggs? - Replacing the eggs seem to be a bit of a problem to me, especially when baking bread and cookies and stuff. Any tips? Thanks in advance, Min . Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 8, 2007 Report Share Posted July 8, 2007 Whoops! Sorry, I meant 250 micrograms, not mg! Deborah Hi Min; Congratulations on going vegan! Regarding B12 supplementation, yes you do have to. B12 supplement is added to some foods that a vegan might consume, such as soy milk or veggie " meat " but these tend to be luxury items and may not be the most reliable source of B12. I understand the most efficient way to get the B12 you need is to dissolve it in your mouth, at least 250 mg/day, to ensure good absorption. .... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 9, 2007 Report Share Posted July 9, 2007 On 7/2/07, minyaliel <minyaliel wrote: > - Replacing the eggs seem to be a bit of a problem to me, especially > when baking bread and cookies and stuff. Any tips? The best substitute for eggs in baked goods I have found is psyllium husks (and I have tried many other things). Use 1 tsp. of psyllium husks plus 2 Tblsp. water, beaten together, to equal one egg. Rachael Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 12, 2007 Report Share Posted July 12, 2007 Hi, thanks, both of you. =) Really appreciate it. Min Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 31, 2007 Report Share Posted July 31, 2007 I think there is a lot of b12 in Nutritional Yeast (fortified) and as a vegan, you will use lots of it. probably enough to not have to supplement. Also, go to http://www.theppk.com/veganbaking.html for lots of " egg " replacements. Good luck on your journey! Quote Link to comment Share on other sites More sharing options...
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