Guest Post: Vegan Cheese vs. Dairy Cheese

A note from Bou: Hi all! Super busy, busy! I miss blogging here so much but med school training is no joke! I hope you enjoy this guest post from Health Line - and feel free to contact me and add your own! <3 br="">
Cheese is often considered an integral part of a balanced diet. The art of cheese-making itself goes back at least 4,000 years, with some of the earliest versions surfacing in the Asia and the Middle East. Despite the popularity of traditional cheese, the fact is that it doesn’t fit all lifestyles. Aside from a saturated fat content, regular dairy cheese is not acceptable in diets based on plant foods. Still, this doesn’t mean that you can’t enjoy cheese as a vegan. The key is finding the right cheese that fits to your dietary goals and overall healthy lifestyle.

Facts About Dairy Cheese

From a nutritional standpoint, dairy cheese is best-known for its calcium content. The precise amount of calcium depends on the type of cheese. According to the Dairy Council of California, this may range from 18 to 22-percent of the recommended daily value of calcium, per one-ounce serving.

However, dairy cheese comes with a cost. Saturated fat is among the most prominent nutritional concerns since it is made from milk. The Dairy Council of California ranks cheddar cheese at the top, with an estimated 6 g saturated fat in a one-ounce serving. The fact that dairy cheese comes from animals is also a reason vegans abstain from this food.

What to Look for in Vegan Cheese

The term “vegan cheese” can seem like an oxymoron because it is anything but the conventional dairy cheese. By definition, vegan cheese is not really cheese at all because it isn’t made from milk. Instead, this far-healthier version is made from plant-based ingredients, such as nuts, grains and tofu. Vegan cheese is nutritionally dense with antioxidants from the plant-based ingredients. It even contains fiber, which is an important heart-healthy nutrient not found in traditional dairy cheese. Some versions are even fortified with just as much calcium as cheese from cow’s milk. Depending on the type, vegan cheese may also contain a thickening agent such as organic flour.

There are a growing number of vegan food companies making cheeses available for easy purchase at the grocery store. However, it’s important to make sure that the cheese you choose is actually vegan. Some misleading companies actually use casein to improve the texture, an ingredient contained in cow’s milk. So while the whole product might not come from milk, there are still related ingredients. This is why it is important to read all food labels carefully.

Another problem with store-bought vegan cheese is that many of the products are overly processed. You may find a great deal of preservatives, as well as salt to help make the cheese last longer. This is certainly beneficial in terms of shelf-life, but not so great when considering your overall health.

Cheesing it Out Yourself

Perhaps an even better solution to packaged vegan cheese is to make it yourself. This way, you can be sure the cheese is purely vegan, and you don’t have to worry about added salt, sugar and preservatives. Almonds, soy and cashews are great sources for creating vegan cheese—the key is to make sure the consistency stays creamy. Soak the nuts overnight in cold water, and then rinse before use (this is the same technique as using dried beans). A food processor works best to achieve the right texture, but a blender will work, too.

Making your own vegan cheese also doesn’t mean you’re stuck with the same recipe all of the time. Spruce up your everyday cheese by experimenting with finely cut peppers, seasonings and herbs. Overtime, you’ll find that vegan cheese has far more variety and you won’t likely crave the conventional versions ever again.

Resources

• History of Cheese. (2015). Retrieved from http://www.idfa.org/news-views/media-kits/cheese/history-of-cheese
• Mangels, Reed. (2000, December). Guide to Vegan Cheese, Yogurt, and Other Non-Dairy Product Alternatives. Retrieved from https://www.vrg.org/journal/vj2000nov/2000novnondairy.htm
• Nutrients in Cheese. (2015). Retrieved from http://www.healthyeating.org/Milk-Dairy/Nutrients-in-Milk-Cheese-Yogurt/Nutrients-in-Cheese.aspx
• Palermo, Rochelle. (n.d.). Say Cheese! Retrieved from http://www.vegetariantimes.com/article/say-cheese-2/

Author Bio: Kristeen Cherney is a freelance health and lifestyle writer who also has a certificate in nutrition. Her work has been published on numerous health-related websites. Previously, she worked as a communications and marketing professional. Kristeen holds a BA in Communication from Florida Gulf Coast University, and is currently pursuing an MA in English. When she's not writing or studying, she enjoys walking, kick-boxing, yoga, and traveling.

Guest Post by Pam Johnson

Here's a new guest post with a slightly different opinion and view on the vegan-vegetarian lifestyle by Pam Johnson.

If you wish to contribute your own post - be sure to hit "Contact Me" up on top! Otherwise, enjoy.

All About the Healthy and Economical Vegan Regimen

In today's world average people are granted an unprecedented level of food options. While some can get bogged down in the multiplicity of choices and waste time and money on unnecessary products (e.g., gluten-free crackers), others solder science to economics and seek nutritious foods at affordable prices. What's important to remember is that eating affordably should be coupled with modern science.

Food Pyramid
Alongside the World Health Organization, modern nutrition calls for a balance of fats, carbohydrates, and proteins. Did you know that you can die without protein or dietary fat? This explains why people on low-carb ketogenic diets or vegetarian diets low in sugars do quite well. The rest of this article will focus on eating vegetarian diets affordably and how to couple convenience with nutrition while eschewing meat products.

Levels of Veggie
There are many layers to becoming a vegetarian, oftentimes embodied in one person's experience from all meat to zero meat diet regimens. There are some vegetarians who just avoid meat and still consume eggs and fish. While this affords some vegetarians more protein and essential fatty acids, it isn't the full-throated vegan lifestyle. Full-bore vegan diets eliminate meat altogether with an eye towards the detrimental health and environmental impact of meat consumption.

Health and Economics of Going Vegan
Some people go vegan for other reasons though. For instance, a low-fat vegetarian diet has been linked to a decreased risk of numerous degenerative diseases. For instance, subscribing to the vegan diet lowers one risk for the following ailments, many of which are crippling to Western man: coronary heart disease, diabetes, cancer, kidney disease, osteoporosis, and late-onset diseases such as Alzheimer's and dementia. In fact, Time Magazine recently came out with a study showing that low-fat vegetarian diets are incredibly affordable and nutritious. A controversial finding in that study showed that regular grocery store vegetables rivaled the upscale Whole Foods-like "organic" foods in quality while sidestepping really breaking open the piggy bank. For this reason, budding vegans would do well to corral in the good deals in their local freezer department!

Veganism for All Life's Trials
The vegan diet has been shown to be affordable, safe, and even appropriate for different ages and life stages. For instance, modern studies show that veganism is apt for kids, pregnant women, and lactating women alike. Those who choose to avoid meat consumption have been shown to hold lower body mass indexes. Alongside this health boon, vegan subscribers are at lower risk for cholesterol or vascular problems.

Prescription for Health
The ideal thing to do is go to the grocery store and pick up rice and beans, which allots protein, or go for an affordable veggie dish like bok choi, which supplies calcium and other minerals. Veganism is not only a healthy diet but it can be employed long-term and cheaply in today's society!

Author Pam Johnson has been a vegan for 6 years because of all the health benefits, as she is in the healthcare field. She also enjoys blogging and is a contributing writer for Top 10 iPhone Apps for Healthcare Professionals

Day Seven of Shinmas

Today's first post for Shinmas comes from "Oh She Glows" with a fantastically simple and delicious roasted tomato and basil pesto. Slather it on sandwiches, dress up some slaw or fold into your vegan cheese and bake with some nice pasta for a great meal. The roasted tomnatoes and aromatic basil are sure to make anything delicious.

 

"Oh She Glows" is a fantastic blog filled to the brim with beautiful photography and enticing recipes, it is also filled with a lot of heart. I've been a fan of this blog even before I started blogging myself and this recipe was absolutely perfect for Day 7. In my opinion, its filled with the raw richness and kindness of Angela - the author of "Oh She Glows". Not only are there beautiful recipes and sights - there are few times that you WON'T see something related to a fundraiser or giveaway posted.

In this blog you truly see an ongoing journey and its much more than a recipe blog.

I think that when you step inside and see what I'm talking about, you can experience it for yourself and roam through. Its a fantastic blog from the heart. :)

Oh She Glows Blog Link: http://www.ohsheglows.com/

Roasted Tomato-Basil Pesto Link: http://ohsheglows.com/2011/09/06/roasted-tomato-basil-pesto 

 

 

Something that would be absolutely fantastic to go along with that delicious sauce is my friend Susmitha's Neat balls. A super surprising ingredient in them? Turnips! They're filled with lots of flavorful goodies and the two recipes would be a great, tantilizing meal!

Veganosaurus Blog Link: http://blog.veganosaurus.com/

Neat Balls Recipe Link: http://blog.veganosaurus.com/2012/10/spaghetti-and-neat-balls-vegan-mofo-day.html 

 

 

Merry Shinmas! Start it off here - http://shinsveganloving.blogspot.com/2012/11/19-days-of-shinmas-event-sign-up-now.html 

Day 2 of Shinmas

Today we have another two special treats - my first guest had actually contacted me last month to talk about their products. I really loved the neatness of their website and that they wanted to sell a variety of seeds, but more importantly, they love to advertise. While you may not think of this site having anything to do with anything creamy or saucy - they often lead to delectable recipes for almond butter, sesame sauces and lots of other lavish things to do with nuts and seeds. I still haven't been able to post my ground pumpkin seed risotto for the site, but I would say that this is a great alternative. The company is named "EatSeed" and I would definitely suggest checking them out.

EatSeed has a nice variety of seeds that you can get on their own OR you can get your own special seed blend. In this you could buy one of their own special seed blends or make your own. They sell specialty flours and if you can't find chia, flax or black sesame seeds too often (like I do) this would be a great website to check out. Their prices are quite equal in proportion to the amount you get and you have the option of receiving roasted and toasted seeds if you do not wish to have them raw.

The variety of seeds is very nice - as they even serve hemp along with chia, pumpkin, flax, sesame ect. And one thing that I absolutely cannot forget is their "Superseed Of The Month Club" for less than $90 a year for eight ounce bags for each seed selection. It can get a bit pricey depending on your own market, but to offset that it appears that you also get reward points which you can then use to counter-balance the cons. I was smitten.

EatSeed Website: http://www.eatseed.com/
EatSeed Facebook Page: http://www.facebook.com/pages/EatSeed/483750051643395?fref=ts 

Speaking of smitten - my next guest has me Susmitten, she has guest posted for my blog before and I her, so she is no stranger! Something that interested me very much on her blog recently was her post about "Vegan Ice cream Basics". In this she shows how to make an extremely simple ice cream base in which you can make anything interesting and, if you feel up to it, quite gourmet. You'll never have to worry about finding an entirely new recipe when you want a big change up from your typical ice cream flavors with this post. Don't forget to check out the rest of her blog for more imaginative recipes such as these.

Veganosaurus Blog Link: http://blog.veganosaurus.com/ 

 

Asian "Fig Newtons" with Golden Milk (Guest Posted on Veganosaurus)

When I was a little girl my favorite cookie to eat was always a Fig Newton (actually, the whole pack...) but as I slowly became more health conscious I lost touch with these soft pillows of tasty goodness. I don't believe that either Newtons can be considered "healthy", but when I decided to take a spin on two of my favorite treats (Fig Newtons and Dadar Gulung, a pandan crepe stuffed with coconut) I was instantly happy. There are two ways to make these treats and to gobble them down with, I've provided some delicious and silky, smooth golden milk.

Thanks to Susmitha of Veganosaurus, I could post these and spread them to a whole new audience. I am honored to have guest posted on your blog! ^^

(Dadar Gulung Newton Filling Ingredients)

• 4 large Dates, minced (or Date Paste)
• 1/4 cup of Unsweetened, Toasted Coconut
• 1 tsp of Raw Sugar
• 1/4 tsp Clementine Zest
• A mix of Cinnamon, Nutmeg, Cardamom and Allspice
• 1/2 tsp of Virgin Coconut Oil

Toast all of your dry ingredients together, let them cool partially and then add in your coconut oil. Set aside and make the dough.


(Dadar Gulung Pastry Ingredients)

• 1 cup of Oat Flour
• 1/2 cup of White Whole Wheat
• 4 tbl of All-Purpose Flour
• 2 tsp of Raw Sugar
• 1/4 tsp of Baking Powder (omit if you want them crunchy like I did)
• 2 tbl of Virgin Coconut Oil (semi-solid)
• About 3 tsp of Pandan Extract
• Enough Coconut Cream to Mix

Mix your dry ingredients together first, then fork in your coconut oil. Dribble in your pandan extract and coconut cream, then knead your dough until it becomes a smooth ball. Refrigerate for 15 minutes and reminisce about your childhood in the meantime. Roll out to your preferred thinness, taking mind that this will puff up only slightly, and then put your coconut filling in the middle. Pinch your sides up and moisten lightly with the leftover coconut cream, then roll onto the newly formed seam and cut even pieces from your dough log (which should be a rectangle by now). Bake at 350 for about 30 minutes or until cooked to your liking and serve with golden milk


They look like mini-burritos, don't they? If you have any extra dough you can roll it in some chocolate chips and bake for the same amount of time, or you can make a fantastic and pretty healthy pie crust. Better yet - you could make straws to sip your golden milk with (they stay crunchy) or a variation on cannollis with a coconut cream topping!


(Golden Milk Ingredients)

• 1 cup of Non-Dairy Milk
• 1/2 tsp of Turmeric
• 1 tbl of Raw Sugar or Agave Nectar
• Cinnamon, Nutmeg, Cardamom, Allspice and Cloves (to taste)

Warm all of your ingredients together and strain, let cool and strain if necessary.

Thanks for visiting my post and many thanks to Susmitha for hosting me! I hope that you all have enjoyed this short experience as much as I have!

Guest Post: By Susmitha Subbaraju

Susmitha is perhaps one of the friendliest people that I have encountered online and has accepted me into the group "Vegan Temptivists" on Facebook, which is truly an honor - especially since she is my first guest blogger! She is an extremely talented artist in practically all of the mediums and makes amazingly mouth-watering recipes. Her blog, http://blog.veganosaurus.com/ is full of delicious, stunning and unique recipes - she isn't afraid to veganize and is most definitely outgoing when it comes to the things that she loves. Check her out because you won't regret it! ^^

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Before I became vegan, 9 years ago, I was never interested in baking and barely interested in cooking. But turning vegan opened up a whole new world of ingredients and possibilities to me and I couldn't help but be inspired to get creative in my kitchen. That's when the baking bug bit me and ever since then there's been no looking back.
Since I'm vegan for ethical reasons, for the longest time I had the attitude that I'd rather use a few less than healthy ingredients in my baking (all purpose flour, processed oils etc...) than compromise on the taste and texture of the finished goodie. My main focus was to have people taste my cakes and pastries and be blown away by the deliciousness of vegan desserts.

When my more health inclined vegan friends spoke of using date syrup or whole wheat flour in their cakes, I used to turn up my nose and say, "those healthy cakes won't impress non-vegans into turning vegan so what's the point?" I even tasted a few of those healthy cakes and cookies with an open mind but was left unimpressed which further strengthened my belief that good cakes had to be made of all purpose flour and contain a generous amount of oil.

Then a few months ago, my friend Arun kicked that attitude right out of me by bringing this amaaaazing chocolate cake to our monthly Vegan Bengaluru potluck. I thoroughly enjoyed it. He told me that it contained absolutely no oil, was made of whole wheat flour and was made without an oven! My jaw would've dropped hearing that last bit except that I was busy gobbling up the cake.

Since I associate Bou Shin's blog with healthy eating as much as the cute bentos, I figured a healthy cake recipe would be perfect for my guest post here. :)

I made a bunch of changes to Arun's original recipe based on the ingredients I had at home.

(Here's my version of the Healthy Chocolate Cake recipe)

• 1 1/2 C Whole Wheat Flour
• 1 C Jaggery Powder (can use Sugar if you can't find jaggery but it's less healthier that way)
• 1/3 C Cocoa Powder
• 1 tsp Baking Soda
• 1/2 tsp Salt
• 2 Small Mashed Bananas + 2 tsp Flax Seed Powder+ 1/4 C Water (whipped together for a few minutes)
• 3 tsp Lime Juice
• 1 tsp Vanilla Extract
• 1 C Water
• 1/2 C Walnuts - broken into little pieces
• 2 Small Mashed Bananas + 2 tsp Flax Seed Powder+ 1/4 C Water (whipped together for a few minutes)

(Directions)

• Bring 3 to 4 C of water to boil in a large pan/pot/steamer (the baking dish should easily fit inside).
• Line a baking dish with aluminum foil and lightly grease with a few drops of olive oil.
• Mix dry ingredients (except sweetener and walnuts) and sieve a few times to make the flour airy.
• Mix jaggery/sugar with wet ingredients and whip for a few minutes to create air bubbles.
• Mix wet and dry ingredients quickly until there are no large lumps (do not over mix).
• Stir in the walnuts and transfer to baking dish.
• Place an upside down the plate or bowl inside the steamer pot (to add height) and place the baking dish inside it.
• Cover the pot and steam on medium-high heat for 30 minutes.
• Uncover and continue steaming for another 15 minutes.
• Remove the baking dish from the pot and keep aside for 10-15 minutes.
• Gently lift the cake along with the foil out of the dish and place on a cooling rack.
• After the cake has cooled completely, peel off the foil.
• Slice and serve plain or with melted chocolate poured over it.
• Enjoy!

Thanks Bou Shin for having me over on your blog.