The vegan recipes should insure the existence in a vegan diet of sufficient protein. The vegan recipes should allow those who adhere to a vegan diet to make the most of the principle ingredients, i.e. complementary proteins.
Meat, poultry, fish and eggs contain complete proteins. These are proteins that have all of the essential amino acids. A diet that contains complete proteins supplies the body with the required amount of carbon, hydrogen, oxygen and nitrogen. A vegan diet, however, lacks any complete proteins.
The vegan recipes contain only foods with incomplete proteins. Such proteins could have low levels of one or more essential amino acid. Still, the low level of one or two amino acids that exists in one ingredient of a vegan recipe could be offset by the presence in one other ingredient of high levels of an alternate amino acid. The vegan recipes need to create a blending of various incomplete proteins, allowing a food rich in one particular essential amino acid to complement the foods that are rich in alternate amino acids.
Vegan nutrition insures proven health benefits as long as the vegan dieter follows two simple rules:
1) Use vegan recipes that include complementary protein sources;
2) Supply the body daily with vitamin B-12 by taking B-12 supplements, such as Blackstrap molasses, vegetable oil or Baker's yeast. Adherence to these rules allows the vegan dieter to maximize the use of all the nonanimal proteins that he or she chooses.
In order to assist those who stick to a vegan diet with the securing of good vegan nutrition, the New York Medical College has released a special food guide pyramid, designed for vegetarians. This pyramid serves as an excellent guide for the creation of vegan recipes.
The College's pyramid provides a list of all of the meat substitutes that supply incomplete proteins. It aids the creation of vegan recipes by illustrating how the amounts of daily required meat substitutes are less than the amount of daily required fruits and vegetables. In addition the food pyramid emphasizes the need for large amounts of grains and starchy vegetables within a vegan diet.
Studies have shown that those who adhere to a vegan diet generally have low cholesterol levels, and such vegan dieters are seldom overweight. This does not mean, however, that all of those who follow a vegan diet are thin. In Palms, California there is at least one high school football star who eats a strict vegan diet. The team coach got a look of amazement on his face when he learned during a team barbecue, following the 2004 football season, of the fact that this muscular fellow ate no meat.
Any fans of that team who also eat many foods made from vegan recipes provide that football coach with insurance that his supporters have a less than normal chance of dying from heart disease. The team's fans, at least any who stick to a vegan diet, also have a lower risk of suffering breast, colon or prostate cancer. Moreover, those fans are not apt to be prevented from enjoying football games by the symptoms of either high blood pressure or diabetes.