Transitioning to Vegan with Marilyn Peterson

Marilyn Peterson is a self-taught transition diet consultant, teacher and chef for over 35 years. She became vegetarian in 1966 and vegan in 1981. She welcomes your questions about making the transition to veganism.

Transitioning from Vegetarian to Vegan

It's hard getting started on a vegan path. My question is how much food. Someone has to know the quantity of each food. Let us know when to stop!

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Marilyn Peterson answers:

The question of "how much food" comes up as well, in whatever type diet one is choosing. Eating a vegan diet, or following a vegan path, is not very different in this respect! For instance, whatever protein foods you were used to eating DOES change to a VEGAN protein like Seitan, Tempeh or Tofu, Lentils, Beans, Nuts, Seeds, and any combinations of the above. However, side dishes of potatoes, grains and vegetables would remain the same with the exception of using a product like Earth Balance butter instead of an animal based butter, or adding adding water or vegetable broth instead of a chicken or beef broth when cooking soups or grains. Please keep in mind that vegetables and fruits also do contain various amounts of protein.

For the quantity of a food, you would have to think of the quantity of an ingredient. Check the recipes and jot down the ingredient quantities listed on each recipe dish that you intend to prepare. I believe that you will find that a vegan diet is filling, nourishing and deliciously tasty, as long as you are eating unprocessed - whole foods, organic wherever possible, and including some raw fruits and vegetables. Remember, all that you are simply doing at this point is preparing a "substitution" of animal foods for plant foods.

Your body's intelligence will give you a signal as to when to stop - it will signal you that you are full. During the transition, one does not have to concern themselves with over-eating of healthy foods - your body will coach you - if you listen carefully. Your body and your intuition will always let you know when you are over-eating, if you pay attention.

For the shopping part, find recipes you like and make a list of the ingredients and their quantities and figure it out from there. If you need help in the store, the produce clerk may be able to answer some questions you could have. Even a "seasoned" cook will often need help in this way if she is not familiar with a new ingredient or product.

When you start out with your quantity ingredient list, realize that you may have shopping leftovers because every cook can only "guestimate" how much food is necessary to purchase in quantity for each recipe, but you can take any leftovers and create a soup that can be frozen for future "fast food". Or invite some friends over and ask them to bring whatever ingredients can help round out another meal that you can all share. In the beginning, try to use recipes that have a short ingredients list that will be simpler for you to shop for and prepare. You will quickly get the "hang of it".

Remember whenever we embark on any new adventure in life, there is always a "learning curve". The vegan adventure is exciting, rewarding and amazingly delicious.

Keep in mind, some of the best chefs are self-taught!

Marilyn

Visit Marilyn's website Vegan Bite By Bite.

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Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
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