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Vegan Bytes #63- What's the Healthiest Spring Vegetable?
June 11, 2013

Vegan Bytes #63: What's the Healthiest Spring Vegetable?

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.

Index: (scroll down to read articles)

*Nutritional Spotlight: The Delicious and Nutritious Kale
*Vegan Travel: Vida de Cafe in St. Pete Beach
*Question: "How to fix gas and bloating from vegan diet?"
*Vegan Ebooks Collection: Vegan Nutritionista's Meal Plans and Cookbooks
*Recipe of the Month: Vegan Potato Salad
*Product of the Month: Vegan Milk Substitutes
*What's New?: Pick Your Favorite Way to Follow Vegan Nutritionista

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Nutritional Spotlight: The Delicious and Nutritious Kale

Health Benefits of Kale

One of my absolute favorite vegetables is kale. I don't know what exactly it is about the dark leaves, but it won my heart years ago. Luckily for me, it's absolutely packed with nutrients that really are an essential part of a healthy diet, vegan or otherwise.

If you've never tried it or have an aversion to greens, consider tasting it in a different way than simply in a raw salad. You could start by just tossing some fresh kale leaves into your favorite fruit smoothie. The fruit will mask the green flavor and over time you can add more kale as you get used to green drinks. You can also use it instead of lettuce on sandwiches, in salads, and in soups.

Check out all the best benefits of kale, as well as a list of the most popular types and my favorite recipes for the dark leafy green.


Vegan Travel: Vida de Cafe

Vida de Cafe Caesar for Newsletter

When I'm at the beach there's nothing I want to eat besides salads, smoothies, juices, fresh fruit, and anything else that's completely raw. It turns out there's a biological reason for this-- your body can't process all the heavy cooked foods as quickly when it's hot outside and it does much better with things that are light and quickly digested.

Bring on a delicious raw vegan restaurant in St. Pete Beach, Florida.

If you're anywhere in the vicinity, it's definitely worth a trip. Not only is it directly across the street from one of the best beaches in the United States, but it's a treat for your taste buds.

Read all about what we ate and what we thought was absolutely incredible, including what my husband dubbed, "the best brownie he's ever had," at Vida de Cafe in Florida.


"Why am I so bloated and gassy?"



I just started The Engine 2 Diet and the fresh veggies are killing me; I'm getting so much gas and bloating. I'm almost scared to leave the house - therefore, I'm scared to eat because it causes gas. Help! I really like the way I feel while eating this way as long as I don't feel so bloated and gassy. What can I do?

-Submitted by an Anonymous reader years ago and one of our most popular pages


Gas and bloating are sometimes the unfortunate side effects of quickly switching to a more plant-based diet. In many cases it's just a matter of suddenly adding more fiber into your diet than your body is used to handling. Extra fiber reaches the large intestine faster than what you normally eat, and that's where the fiber turns to gas.

Your body does need some time to adjust, but there are a few things you can do to combat the gas so you won't have to worry so much about leaving the house. Read my best tips for controlling any gas and bloating from changing your diet.


If you have any vegan questions and you want some guidance, feel free to send them in by following this link.


Vegan Nutritionista Downloadable EBooks

Vegan Cooking for Beginners

Vegan Cooking for Beginners is designed for new cooks and veteran vegans who want quick, cheap, and easy vegan recipes. It has 75 recipes, tons of pictures of the finished meals, nutritional information, and detailed instructions to make every recipe easy to follow. Read more and download a copy for only $7.99 here.

Vegan Meal Plans for Spring/Summer

Buy Vegan Meal Plans for Spring and Summer Ebook
This is the perfect time of year to get your copy of Vegan Meal Plans for Summer. It focuses on seasonal spring vegetables like kale, lettuce, carrots, peas, strawberries, tomatoes, peppers, and more! 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.

If you have an e-reader, you can get Vegan Meal Plans for Spring and Summer designed specifically for that device for $9.99:

The Vegan Bread Box: 30 Simple and Delicious Vegan Bread Recipes

Vegan Bread Recipes Thumbnail

This is one of our most popular cookbooks. I've found it really difficult to find a vegan bread cookbook on the internet; there are tons of recipes out there, but they're scattered all over different sites and you never know which ones are good. This book has everything from an eggless brioche to a classic whole wheat boule recipe, so you'll never have to go scrounging the internet again. I'm so happy people have gotten so much out of this ebook.

Learn more about the bread baking tip that's almost too easy here or download your copy for only $7.95 now.

Get iPad/Kindle/Kobo/Reader Formatted Vegan Bread Recipes for only $7.99!

Just the Menus Ebook Package Deal

Just the Menus Ebook Package 2

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.

Menus and Cookbooks Ebook Package Deal

Menus and Cookbooks Vegan Nutritionista Ebook Package

Menus and Cookbooks Ebook Package allows you to have Vegan Cooking for Beginners, both Vegan Nutritionista Meal Plans, The Vegan Bread Box, Vegan Christmas Cookies, and Cut the Cheese. Download your copy for only $41.99 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.

Entire Collection of Ebooks Deal:

Vegan Nutritionista Complete Ebook Package

Get Vegan Cooking for Beginners, Cut the Cheese, The Vegan Bread Box, A Fresh New Vegan You, both Vegan Meal Plans and Vegan Meal Plans for Spring, Vegan Christmas Cookies AND a free copy of the massive Vegan Grocery List for only $63.99. Save BIG on this package! Download this package here. *Note: this does not include a separate file for Soak, Rinse, Boil! because you get it within A Fresh New Vegan You.


Recipe of the Month: Vegan Potato Salad

Vegan Potato Salad for Newsletter

I have to admit that I've hated potato salad since I was a little kid. I would never pick it -or that mayonnaise-filled pasta salad- at a picnic. As an adult, I make tons of potato salads, but usually I top them with a light lemon vinaigrette rather than anything with vegenaise.

However, I have come up with the best potato salad recipe ever and I need to share it with you.

It's light on vegenaise and full of flavor, and it actually allows the main star of the show to be the potatoes.

It's a quick and easy recipe and made with ingredients you have in your fridge, so you could try it today. Check out my vegan potato salad recipe and let me know what you think.

If you have an even better vegan potato salad recipe, share it here.


You can share your own recipes and comment on others by following this link to Vegan Nutritionista.


Vegan Product of the Month: Vegan Milk Substitutes

Nondairy Milk Substitutes for Newsletter

If you went vegan in the 1980s or 90s, you remember the time when the only option for vegan milk substitutes was soy milk, and it wasn't the best tasting version ever. It was just slightly grainy and very beany, but you adapted to it and accepted that as your cereal milk.

It's a whole new world of milk substitutes now though. At most grocery stores you can find at least a few nondairy milks, and often quite a big selection of both brands and flavors, and most of them are really good.

For new vegans, that huge section can be intimidating. What tastes like what and when is one milk sub more appropriate than another? I've tried to break down the options in this article on the 8 Best Milk Substitutes. Enjoy, and don't forget that you can make your own milk, even adding nutrients to make it "enriched," just like the store brands.


Pick Your Favorite Way to Follow 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're in the process of updating the design of our website. I sometimes had a hard time fitting everything I wanted to say into the two columns we used to use, so now we have three columns. And, we'll be transitioning over to a really pretty color scheme. Nothing changes for you; all the content is exactly the same. I hope you like it!


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







Thank you to our newsletter sponsors!

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Site Build It!

If you're a vegan nutritionista yourself and have always thought about running a blog with your vegan recipes, you should think about an SBI website. I would never have known how to start a website, let alone get Vegan Nutritionista to the successful place it is right now without Site Build It, and I can't recommend it enough. If you are passionate about anything, any hobby, lifestyle, food, drink, or culture, you can start a website about it. All you have to do is love it, research it, and learn to "talk" about it and SBI will guide you to making it financially successful.


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.

And don't forget, a percentage of all Vegan Nutritionista profits go to a rotating group of charities that benefit animals.


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


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