Vegan Bytes #30: Remember When Veganism Was Taboo?
Another World Leader/Celebrity Goes Vegan to Save His Heart

Welcome to the subscriber group! Our newsletter focuses on helping you learn more about veganism and how to apply it to your daily life. Vegan Bytes is dedicated to keeping you up-to-date with the world of food, answering your vegan nutrition questions, and providing you with ideas on ways to spread your lifestyle beliefs.

In this issue...

*Thoughts: Halloween, Giveaways, another Clinton, and New Stuff!
*New Products: New Fun Tee Shirts, Bags, Bumper Stickers, and More
*Question: "Are carbohydrates really bad for me?"
*Nutritional Highlight: The Pumpkin Powerhouse
*Vegan Ebooks: NEW! Guide to Cooking Beans and Grains: Soak, Rinse, Boil!
*Contest & Prize Giveaway:Enter Your Recipe to Win a Bello Iris Handbag & Wallet
*Recipe of the Month: Fish-free Tuna Salad
*What's New?: What's New With Vegan Nutritionista?

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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Halloween, Giveaways, another Clinton, and More!

Smaller Candy Corn

In my section of the world, it's been a warm and dry fall so far, and we've yet to really see the distinct signs of fall like gorgeous foliage and falling leaves. But, the calendar says it's coming, so I know it must be true. One of my favorite holidays is coming up in the United States right now; Halloween! I love the dressing up, the spooky stories, and the candy! A few years ago I found this amazing vegan caramel apple recipe that has become a tradition around this time of year.

Don't miss our pages on how to celebrate Halloween in vegan style, complete with what candies on the standard market are naturally vegan. You can also read what other Vegan Nutritionista readers do to celebrate Halloween as vegans, and share your own thoughts as well. And lastly, during her interview with us, Jennifer McCann from Vegan Lunch Box shared a tip on how to keep her children from eating way too much candy on Halloween. See what she does here.

We have so much new, fun stuff in the newsletter this week. For starters, I just designed some fun new tee shirts on Zazzle. I like the idea of parodies of the popular fast food chains as a way to get people's attention. I love wearing my vegan shirts when I'm going out to crowded places (the mall, airport, bus stations, etc), because I feel like I'm advertising. These shirts are witty and fun, and I hope you like them.

I also put together a new guide for cooking beans and grains. I have a little booklet that I kept near my pantry for several years and would reference it when I got ready to cook something. I found it was missing a few necessary things, so I improved it (I hope) for you! Keep in mind that if you already have our ebook called A Fresh New Vegan You, you have a similar ebook and probably don't need the new guide to cooking beans and grains, Soak, Rinse, Boil! But, if you don't have it, it's a quick and easy reference guide and it makes a great little gift.

We're also running a new contest this week! Bello Iris, a vegan online store, is offering up a matching handbag and wallet for our winner. To enter the giveaway, all you need to do is upload your favorite vegan recipe in our forum. Brag away about that stunner that shocks the non-vegans, and enter as many times as you like. Check out the guidelines below.

And, you've probably already heard about the latest big-time celebrity to try out the vegan diet... Bill Clinton. I know I wrote about Chelsea's wedding in the last newsletter, and I promise I'm not obsessed with the Clintons, it's just that this is really huge news. So far, I haven't read any interviews in which Bill Clinton says he is forgoing meat for the sake of animals; right now he is focusing on improving his health (and specifically his heart) with his primarily vegan diet. To me, it doesn't matter what brings people to the lifestyle, and I'm a huge proponent of the health benefits of the vegan diet, so I couldn't be more excited! You have to think this will bring more awareness to veganism, and that's always a good thing.

And, lastly, I'm looking for recipe tasters for my new ebook, Vegan Bread Recipes. You'll get to see the recipes first to test, give opinions, and get your name mentioned in the upcoming book. If you're interested in taking part, send an email to me through this contact form.


Fun New Vegan Tee Shirts

I had a great time designing this new tee shirts as a parody of some famous fast food restaurants' logos. Every time I drive by a billboard for the chicken restaurant, I think of how it's deceptively leading people to have compassion for cows and not for chickens. It's a tossup for which animal is treated worse, so I say, "Eat Mor Beans!" I want to cross off the word Chikin every time I see that billboard.

You can also put these images on coffee mugs, bumper stickers, tote bags, magnets, buttons, and a million other things at Zazzle. Click on the picture to take yourself to their website. Enjoy!

Eat Mor Beans Tote

Eat Mor Tofu Tee

Bean Burger King Tee


Question: "Are carbohydrates really bad for me?"



I've been a flexitarian for years and have tried going vegan several times. I always stop because I am concerned with weight gain. Eating 6-11 servings of carbohydrates a day seems like it is weight gain city! I do not like to eat processed foods like Boca Burgers and things like that. So, how do you eat vegan and not gain a ton of weight? I work out every day, so eating all veggies just isn't going to work, I would be starving! Are carbohydrates bad?


I completely understand your fear about carbohydrates. It is, in fact, a very common fear within our society today. During the Atkins years in the previous decade, most of us came to think that carbohydrates are bad and will make you gain weight, whereas loading up on protein will make you lose weight.

Unfortunately, that concept was a huge marketing ploy that we all took for fact. In truth, your body needs carbohydrates in order to generate enough energy to keep functioning. Read the full article here.


Have unresolved questions about veganism? Join in the discussion on our site by asking and answering questions, as well as commenting on other answers. It's fun and helpful!


Nutritional Spotlight of the Month:
The Pumpkin Powerhouse


The star of the fall food show, pumpkin, is not only fun to carve and decorate, but makes amazing things happen inside your body as well. The bright orange color of pumpkin flesh comes from its abundance of alpha and beta-carotenes, anti-oxidants that flush your body with nutrients.

These anti-oxidant carotenoids convert to vitamin A in your body and it helps to protect against skin damage, improve your vision, and make sure that your immune system is functioning properly. It has also been studied for its ability to prevent heart disease.

Pumpkin is also packed with fiber, which helps digestion, reduces your bad cholesterol, helps you to lose weight, protects against heart disease, and for lack of a better term, keeps you regular.

It’s also high in vitamin C and E. Vitamin C also helps prevent heart disease, regulates cholesterol, and reduces high blood pressure. Vitamin E protects the skin against sun damage.

Additionally, the magnesium, potassium, and vitamin B5 helps to balance fluid retention in the body, helps keep your bones strong, balances hormone levels, and regulates stress.

So, basically, eat as much fresh pumpkin as you can get your hands on this fall! You'll primarily want to look for the smaller pie pumpkins, which are great for roasting and eating. To roast, simply cut the pumpkin in half and put each half, cut side up, on a cookie sheet. Roast for about 15-20 minutes (depending on the size), until the flesh starts to easily pull away from the skin. Then you can scoop it out and puree the final product to give it a nice texture. Then it's ready to use in recipes. I freeze the pumpkin puree for up to six months and simply defrost when I'm ready to use it.

Before you roast, scoop out all the seeds and put them on a cookie sheet with your favorite seasonings and roast them separately. The seeds are a good source of omega-6 and omega-3 fatty acids, vitamin E, iron, magnesium, potassium, and zinc.


Vegan Nutritionista Downloadable EBooks
NEW! Guide to Cooking Beans and Grains

Soak, Rinse, Boil! Your Complete Guide to Cooking Beans and Grains

Tiny Soak Rinse Boil Cover

Soak, Rinse, Boil! is a complete guide to cooking beans and grains. Don't worry about picking up endless cans of beans that need to be rinsed to reduce the sodium. Control all your own additives with fresh, homemade beans and grains. This guide teaches how to soak, how to boil, what spices to add and when, and how to store your finished product. Download a copy for only $4.75 here.

*Note* If you are an owner of A Fresh New Vegan You, you have a very similar guide in your ebook already. This is a printable handbook to store in the kitchen near your dried beans and grains.

Vegan Meal Plans
Perfect for Fall Cooking

Fall Menus Newsletter

Vegan Meal Plans is a complete meal plan for one month vegan weekday dinners. It includes 64 recipes, pictures, nutritional information, grocery lists, and tips and techniques. Everyone from those beginning a vegan diet to those veterans who want fresh menu ideas love this ebook. It focuses on fresh, local, and seasonal vegetables and uses all normal ingredients-- no fussy or gourmet skills needed. Download a copy for only $9.75 here.

Vegan Meal Plans for Spring/Summer

Spring Menus Newsletter
The spring meal plan book is available and is getting great reviews! It focuses on seasonal spring vegetables like kale, lettuce, carrots, peas, strawberries, tomatoes, peppers, and more! Just like in the original Vegan Nutritionista meal plans, the menus include 66 recipes for full dinners for 4 work weeks complete with nutritional information, tips, and many pictures. No repeats! Get your Vegan Meal Plan for Spring/Summer, now for just $9.75.

Just the Menus Ebook Package Deal

Just the Menus

Just the Menus Ebook Package allows you to have both Vegan Nutritionista meal plans, one for the fall/winter and one for the spring/summer at a discounted rate. Download your copy for only $16.99 here.

Vegan Grocery List

This massive, complete vegan grocery list is the only one you'll ever need. Print out copies of it to hang on your fridge, and then mark what you need as you go throughout the week. Download a copy for only $0.99.

A Fresh New Vegan You

A Fresh New Vegan You is a complete look at why people go vegan, including information about factory farms, the environment, and the health benefits. It provides details on how to go vegan, and offers basic vegan nutritional advice, as well as information on vegan pregnancy and raising vegan children. This ebook combines all my vegan research into one easy, convenient location. Download a copy for only $27 here.

Ebook Package Deal:

New Package Order Button
Get A Fresh New Vegan You and Vegan Meal Plans with a free copy of the massive Vegan Grocery List for only $33. Save 10%! Download this package here.

Entire Collection of Ebooks Deal:

3 Book Package

Get A Fresh New Vegan You, Vegan Meal Plans and Vegan Meal Plans for Spring with a free copy of the massive Vegan Grocery List for only $39.75. Save 15%! Download this package here.*Note: this does not include Soak, Rinse, Boil! because you it is in A Fresh New Vegan You.


Contest for a Bello Iris Vegan Purse and Wallet Combo-- Enter Now!

October 2010 Contest Rules:

Calling all vegans who like to cook!! The best vegan recipe and writeup wins this fabulous bag and matching wallet from Bello Iris, where fashion meets compassion. Don't miss your chance to win just because your forget to upload your recipe... enter now!

Fendi Bag

Fendi Wallet
** Submit today-- Deadline November 5, 2010.**

*Only submissions with both a picture and a recipe will be eligible for the prizes.

*Your submission must be original and cannot be copied from another source.

*Submit as many easy vegan recipes as you like! You may also submit your vegan cake pictures here and those will also count for the contest!

*You could take pictures of your recipe as it progresses through the stages of being prepared

*You could also submit a video of you preparing your recipe. Have fun with this!

*Each vegan recipe picture must be a dish that you or a family member MADE (not purchased).

*Your recipes DON'T need to be perfectly sculpted or look professional. Recipe creativity, your write-ups/explanation, photo composition, etc. are no less important than "looks".

*Explain how you prepared the recipe, where the idea came from, a few tips that'll help make it easier for others to prepare it themselves, where to find the vegan ingredients, write up the recipe, or provide any other information you'd like to share. Your write-ups are REALLY important and they must be at least 300 words to be considered for the drawing!


Recipe of the Month: Fish-Free Tuna Salad

Small rolling pin

In my fish-eating days, I was always a big fan of tuna fish, and would add it into many dishes. Now, I use it as a quick-n-easy sandwich spread for days when I don't feel like cooking dinner, and for perfect lunches. I spread it on sprouted whole gain bread and serve it with vegetable sticks, an apple, and some crunchy treat, just like when I was a little kid. The trick is the kelp powder, which you can find at Whole Foods, health food stores, and lots of places online, like


  • 1 15 ounce can of chickpeas, drained and rinsed (or two cups cooked beans) *learn how to cook your beans with my new ebook, Soak, Rinse, Boil!*
  • 1/2 cup almonds
  • 1 stalk celery, minced
  • 1 green onion, minced, optional
  • 1 medium carrot, grated, optional
  • relish, capers, or other favorite tuna ingredients, optional
  • 1 tbsp. lemon juice
  • 1 tsp. kelp powder (or more, to taste)
  • 1 1/2 tsp. dijon mustard
  • 3 tbsp. soy mayonnaise (or if you're mayonnaise-phobic like me, more mustard)
  • salt and pepper


Put the chickpeas and almonds in a food processor and chop coarsely, or use a potato masher with almond meal. Add the lemon juice and kelp powder and blend until combined.

Add to a bowl with the rest of the ingredients and mix well. This makes about 1-2 cups and will last in a tightly-sealed container in the fridge for a few days. It's perfect for tuna fish sandwiches as it doesn't moisten the bread to the point where it breaks, falls through, and makes your whole lunch box smell fishy. Yucky memories of my non-vegan childhood.


Thank you to our newsletter sponsors!

Vegan Essentials
Vegan Essentials is one of my very favorite places to shop for vegan supplies. They have everything from clothes and shoes to vegan cheese, and their prices are the best around. **For our newsletter subscribers only-- use coupon code veg100 to receive 10% off your next order before December 31, 2010 (excluding shipping).**

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Amazon has really grown on me over the past decade or so. It no longer is just a resource for finding books, but now sells almost everything. Over the past few years, I've found more and more vegan-friendly supplies on amazon, including books, shoes, clothes, soymilk makers, soybeans, and so much more.

VitaMix is hands down the best blender on the market. I recommend it to anyone and everyone, and it's absolutely amazing... no exaggeration. In fact, the other day, I found myself taking a complete stranger to a section of a cooking store to show her the VitaMix and explain its benefits, just for pure fun!

You can make soups, ice cream, smoothies, whole fruit/vegetable juices, grind grains, make nut butters, grind ice, and so much more. I can remember life before the VitaMix and how frustrating it was to never get the exact consistency I wanted in my smoothies because the ice just wouldn't break up, and now I never give it a second thought. Highly recommended!

I am an affiliate for these newsletter sponsors, so anytime someone buys something from these stores after using a link from our site, I make a small commission on it. But, I do promise that I would never recommend something that I don't use and love myself. So if you see a link on our site for something you like, you can support their company and the running of Vegan Nutritionista as well, or you can always choose to go directly to the company. __________________________________________________________________________________

What's New at Vegan Nutritionista?

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.


We also now have a vegan forum where you can find topics submitted by users for discussion, answers, and places to add your own input. There is no member name required to participate, so you can jump right in and






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


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