Vegan Bytes #18: Vegan Menus Release

Welcome to the Vegan-Nutritionista.com newsletter that focuses on helping you learn more about veganism and how to apply it to your daily life. The Vegan Bytes Newsletter is dedicated to keeping you up-to-date with the world of food, and answering your vegan nutrition questions.

In this issue...



*New Release: Menu Plans with Recipes and Grocery Lists
*Nutritional Information: Nutritional Yeast is Actually Nutritious?!?!
*Halloween Recipes: Check Out Our Halloween Pages
*Questions: What in the World is Manganese?
*Ebook: "A Fresh New Vegan You" Ebook


Remember, I write this newsletter and produce Vegan-Nutritionista to help you, so if you ever have a suggestion for a topic you want covered in the newsletter, please let me know.



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Just Released: Vegan Menu Plans

Small Menus Cover



I am happy to report that Vegan Menu Plans is finally complete. While people have been asking for a menu plan for some time now, I have to admit that I avoided the task, thinking of how much work it would be.



Now that it's done, I'm so glad I did it. The best things in life take time and energy, and I really think these menus will provide value and help many people.




Regardless of whether you are vegan or not, it's so helpful to have a complete menu plan to follow.

  • You don't have to worry about coming up with a new, inventive dish after a long day of work.
  • Don't bother with leafing through cookbooks or veganizing online recipes.
  • You don't need to calculate nutritional information on each thing you eat.
  • No need to make your own grocery list for the week.

I've done that all for you.



This menu plan will help solve those problems by providing you with complete dinner plans for a month, along with recipes, nutritional data, and a list of everything you will need at the store for the week. My sincere hope is that this helps to simplify your life but also teach you how to put together your own meals in the future.


These Vegan Meal Plans include 68 pages that are loaded with:

  • 64 fall and winter recipes for 20 dinner plans
  • Gorgeous pictures of most of the dishes
  • Nutritional information from nutritiondata.com that includes calories, fat, calories from fat, protein, carbohydrates, dietary fiber, sodium, cholesterol, and vitamins and minerals
  • Four weekly vegan grocery lists telling you exactly what you'll need for the coming week
  • Tips, tricks, and techniques to making meals efficiently
  • Tips on finding and using "odd" ingredients


Click here to learn more about the fall and winter Vegan Nutritionista Vegan Menu Plans.


The special introductory price for the menus is only $9.75, and it includes a free massive, blank grocery list.

Add to Cart

I hope you enjoy!




Nutritional Yeast's Health Benefits

Did you know that nutritional yeast is actually nutritious?!


I really had no idea that the name was linked to anything logical. How could a condiment that's so light and fluffy be healhty? Then, in the process of calculating the nutrition data for the menus, I found out that it is seriously healthy for us.


Nutritional Yeast



Nutritional yeast is a complete protein as it contains all 18 amino acids, and it has 15 different minerals and is super high in B vitamins.


It's very low in calories and fat, getting only about 7 calories from fat (per serving). It also provides excellent protein at 8g and great dietary fiber at 4g. This is all in one tablespoon of yeast.



From one serving of nutritional yeast, you get 280% of your daily needs of niacin, 480% of vitamin B6, 565% of riboflavin, and 640% of niacin. It's well known for its vitamin B12, and one serving gives you 133% of your daily needs.


It also has a good amount of phosphorous, selenium, and zinc.


The bright yellow color that you find sometimes conspicuously all over your fingers after eating nooch popcorn is from the concentration of riboflavin. In this case, licking your fingers is actually good for you!


Nutritional yeast is also gluten free and easy to digest by any and all bodies.


There are different qualities of nutritional yeast, so make sure to check the package before you load up. You want to make sure your brand is high in all the vitamins and minerals I mentioned above. It should be grown on molasses and beet sugar, which will help it develop properly.


How Do I Use Nutritional Yeast?

I sprinkle it on anything that needs a little kick. It's delicious on pasta, in soups, and on roasted vegetables. I adore it on popcorn and use it at least once a week for my cheesy dill popcorn recipe (which is in the new menu plans).


Special Halloween Page

Vegan Halloween Ideas and Recipes


Halloween is my second favorite holiday (after July 4th), and there's nothing worse than feeling naturally left out of your second favorite holiday. So don't! I never miss anything with this massive list of vegan candy and great recipes.


Check out our great tips on how to have a happy and healthy vegan Halloween, including party ideas and a vegan candy corn recipe to die for!







Vegan Bytes Insider Password


The following pages are created just for Vegan Bytes Insiders... they are special hidden pages that only you can see, and it's my way of thanking you for reading each month.


The following pages are password-protected and will require a password from you. This password will change occasionally and you will always find the most current password in the most current Vegan Bytes Newsletter.


CURRENT PASSWORD = cashew
p.s. case sensitive


Vegan Chemical-Free Gas Remedies
The one negative drawback to eating a vegan diet is that you often eat more fiber than the typical person. Doesn't sound negative, right? Well, it can be for your digestive system. Never fear though... I have researched and found several amazing, natural, chemical-free gas remedies.



Take A Fruit Bouquet Workshop
Fruit Bouquets are a creative way to show someone you care, without having to cut flowers or buy chocolates. Take this workshop to learn how to make your own fruit baskets, including pineapple daisies, chocolate-covered strawberries, and grape tulips.


Learn All About Nut Cheeses
Vegan cheeses are abundant in grocery stores across the world, but most of them are still lacking something. Tree nut cheeses are the fabulous and new (somewhat) addition to the vegan world, and their flavor is unparalleled.





"What Exactly is Manganese?"

The question I'm featuring this month is actually mine. Another odd fact I found from calculating the menu's nutritonal information is that manganese is present in high amounts in much of what I eat.


So after asking myself, "What in the world is manganese?" over and over, I decided to do a little research.


It probably won't shock you to find out that manganese is chock full of health benefits.


Although manganese isn't as sexy and well-known as some other minerals like calcium and iron, it's important for the health of our human bodies.


Manganese is a mineral that helps the human body absorb other nutrients. It increases bone strength, helps to maintain normal blood sugar levels, protects your cells from free-radical damage, helps your nerves, helps the body synthesize cholesterol and fatty acids, and helps the thyroid gland function properly.


The reason I kept seeing it in almost every recipe is because the foods in which it's most abundant are abundant in my food world.


Here's a list:

  • Pineapple
  • Brown rice
  • Chickpeas (Garbanzo beans)
  • Spinach
  • Rye
  • Tempeh
  • Soybeans
  • Mustard greens
  • Kale
  • Chard
  • Raspberries
  • Romaine lettuce
  • Collard greens
  • Maple syrup
  • Oats
  • Cloves
  • Spelt


There is actually such a thing as a manganese deficiency, so it's really important to eat plenty of manganese-filled foods.


Deficiency symptoms include:

  • Nausea and/or vomiting
  • High blood sugar
  • Skin rash
  • Bone loss
  • Dizziness
  • Hearing loss
  • Loss of hair color
  • Reproductive problems
  • Low cholesterol levels


Maybe next time someone bugs you about getting enough calcium or vitamin B12, you can ask them if they get enough manganese! So there!




A Fresh New Vegan You

Ebook cover for newsletter


A Fresh New Vegan You got great feedback from the early readers. Even experienced vegans said it was a helpful resource that they would refer to often. You can learn more about it here.


I wrote A Fresh New Vegan You because I kept hearing the same types of questions about veganism. People wanted to know what it could do for their health, for their weight loss goals, and for their children. I often had questions about getting proper nutrition on a vegan diet, especially on protein and calcium, and balancing meals. Some people wondered about vegan pregnancy and being an athlete on a vegan diet.


There are just so many books about each one of those topics that I wanted to simplify it and put everything in one easy place. Nobody has time to spend researching everything, and we all need streamlined information where we can easily find answers in one place.


I would love to know what you think of A Fresh New Vegan You and if you have any ideas for other helpful books. You can submit comments or feedback to me directly by using my contact form.


Questions about Downloading:

The two biggest questions I've gotten about the eBook so far are about 1). buying a hard copy edition and about 2). paying without using PayPal.


1). Right now there are no plans to release a hard cover copy of A Fresh New Vegan You. That doesn't mean we'll never have one, but for the time being we like having it available online. You can always download it and print it out, which would make it similar to a hard copy. If you really, really want a hard cover, make sure to let me know so I can weigh that option.


2). As for payment options, you can order directly from the source rather than using PayPal. On the payment page, click on the left side where is says "enter your credit card information now." If you have a PayPal account and have logged into it recently, your computer may not allow this option.


In that case, all you have to do is to log out of internet explorer, clear your cookies, and then log back in. Now you should have no trouble ordering your copy. If you have any problems, please let me know.






Like many websites, Vegan Nutritionista is constantly growing and changing, and if you signed up for this newsletter a long time ago, you might not have read our new information. Our blog page keeps you up-to-date with new articles on the site.


Click here to go to our blog for updates on the site.


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That's all for this month!! I hope you enjoyed reading it.


Comments? Feedback? Ideas? I'd love to hear from you. My website is here to help you, and I love to hear feedback on how to better do so. Just use my contact page and let me know what you think.


Note: This is an auto-responder email so you can't reply directly to this email.


Have a great month!


Cathleen





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