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.

Daiya Cheese Coupon Giveaway!



Images from daiyafoods.com/

In celebration of my birthday week (and another part of Shinmas going by) I am offering two coupons for Daiya cheese products! One is for their wedges and one is for their delicious, easy-to-melt shreds which means that there are TWO winners possible for this giveaway.

Never experienced Daiya Cheese before? Daiya cheese is a vegan cheese that contains absolutely no soy, gluten, dairy (including lactose and casein) or eggs. It has the ability to melt and stretch and tastes exactly the opposite of what most people know of other vegan cheeses. There are six different flavors (three per each type of cheese) so you have a great variety! Any product you buy from Daiya will be melty, creamy and needs nothing but heat to get it to be so.

Here are some amazing recipes and ideas that utilize Daiya Cheese.

Tofu manicotti smothered with Daiya Cheese (Mozzarella-Style)

From "Wanna Be A Vegan".

http://wannabeavegan.wordpress.com/2009/07/22/12-days-of-daiya/

A sandwiched stuffed to the brim with Daiya Cheese, fresh foccacia, seitan and tomatoes.

From "JL Goes Vegan"
http://jlgoesvegan.com/rosemary-bread-grilled-seitan-daiya-sandwich/

 

 A great seitan philly improved by Daiya Cheese wedges.

from "Busy Vegetarian Mom"

http://www.busyvegetarianmom.com/recipes/vegan-philly-cheese-steak-sammies/

Want to get in on making your own deliciously-creamy creations but don't know where? Have you already fallen in love with Daiya and now all you want is to buy it every day and you want a little break? Here's how to enter!

Store Locator:
http://www.daiyafoods.com/where-to-buy 


Mandatory Entries:
'Like' Shin's Vegan Lovin' and Daiya Cheese on Facebook and leave a comment.
Follow me on Blogger through Google Friend Connect and leave a comment.

Extra Entries:
Tell me whether you would prefer wedges or shreds.
Comment about your ultimate vegan cheese-dish.
Comment to wish me a happy birthday!
Share this giveaway on Twitter, Facebook or Pinterest and comment about it.

Enjoy!

 Giveaway ends on November 18th, 2012 at 12:00 am.

Chicken, Chorizo Enfrijoladas (Sugar-Free, High Protein)

The lesser-known sibling of the enchilada is most definitely one of the tastier variations, especially for those that aren't a lover of even mildly spicy foods. Even lesser known are the encremadas - but that's a different story. No, our hero today is the simple black bean - full of protein and barely any of the fat you might get with typical Mexican dishes. The dish, while made up of quite a few components here, is  actually quite simple and so very addictive - I even enjoyed the vegan cheese from Galaxy. Something about this dish just speaks to me, and my family enjoyed it so much that they've been asking for leftovers for lunch and dinner consistently. These are best fresh and fresh made tortillas from your local market make these even more tasty. Chicken seitan mixed with spicy chorizo wrapped in a soft yellow corn tortilla and topped with a lightly murky black bean sauce then baked to a crisp perfection with vegan cheese before being served simply with a thick and acidic salsa or your preferred toppings.

The baked sauce in the casserole after the tortillas are plated is something that could seriously be made a meal on its own. Its like the best type of refried beans that you could ever eat and you'll just want more of it. I honestly almost ran out of tortillas and totally ran out of black beans while making this, I may have even hoarded some of the leftovers for myself. This is a dish that absolutely needs to be crafted and shared on a regular basis, like many Mexican dishes this is one that will help everyone gather around the dinner and have an amazing meal. Its quick to make and you can take a shortcut with pre-cooked, canned beans but it still won't hold as much water as freshly cooked and heated beans from the crockpot. That's not to say that it isn't alright to do this, but take some time out of your morning to just place the beans on "low" on the crockpot and cook until dinner time.

(Enfrijolada Ingredients)

• Soyrizo
• Chicken seitan(recipe follows)
• Corn tortillas(as many you have to fill dish)
• Enfrijolada Sauce(recipe follows)

(Enfrijolada Sauce Ingredients)

• 1 Pound of Dried Black Beans
• Salt, Pepper, Oregano (to taste)
• 1 Red Chili (optional)

(Enfrijolada Sauce Directions)

• Wash your beans and place into your slow cooker with the water for about 8 hours until fully soft.
• Let cool until room temperature then add in your other seasonings until you enjoy the taste.
• Set aside

(Chicken Seitan Ingredients)

• 1 cup of Vital Wheat Gluten
• 1/2 tsp Salt
• 1/2 tbl Chili Powder
• 2 tsp Garlic Powder and Pepper
• 1 tsp Vegetable Oil
• 1/2 cup Vegetable Broth

(Chicken Seitan Directions)

• Mix your dry together, then the oil and knead in the broth. Knead about 35 times then boil for 25 minutes
• slice into pieces and cook in a non-stick skillet with extra seasonings and chorizo.

(Assembly Directions)

• Heat your tortillas if they are more than a day old.
• Fill with chicken seitan and soyrizo, roll like a taquito.
• Nestle into a casserole dish that has been pooled with the bean sauce. Top with more bean sauce.
• Top with some vegan cheese mounted on top to make the sauce even more delectable.
• Bake at 400 degrees until cheese is browned.

Serve with some nice tomato salsa, white onions and a smile - everyone will enjoy! Be sure to scoop out the leftover bean sauce and cheese from the baked casserole dish because it is pure heaven! 

Dexter's Laboratory Bento

This bento was a super easy "throw into the container" bentothat I made. I decided to make it simple and it was so delicious! I made some more cheesy chickpea sauce over the weekend and poured it over some homemade farfalle noodles, then cut up some seitan sausages I made, used some masa sheets and decorated it with vegetables.

Dexter's Laboratory Bento Ingredients:
Broccoli
Radishes
Carrots
Tomatoes
Chickpea Mac
Masa Sheets
Mini Peppers
Seitan Sausage
Nori

Enjoy - and have a happy Sunday!

Vegan Croque Madam Panini

I haven't been able to cook much lately, so here's a little tasty piece to snack on. The vegan croque madame, a delicious mix of an Italian cooking technique and French (and technically Japanese)flavors.

(Vegan Croque Madame Ingredients)

• 2 slices of Whole Wheat Whole Grain Bread
• 4 pieces of Vegan Ham
• 1 slice of Soy Mozzarella (you may need to rub water on it)
• Turmeric, Salt, Pepper, Cracked Red Pepper for color and taste.
• 2 tbl Good-Quality Olive Oil per piece of bread

(Directions)

• Cook your tofu with all of the seasonings.
• Spread a tablespoon of olive oil on one side of both slices of bread.
• Assemble sandwich with all of the fillings with oiled side on the outside.
• Heat your press( you can cook in pan, then press down if you don't have one).
• Cook until bread is golden brown and crisp.
• Enjoy!