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Living a vegan lifestyle

For many, meat is the main staple in their every day diet, but for those like Kaleigh Foreman, life is centered around a more animal-friendly diet.

The 18-year-old from Parkersburg has been a vegan for two years.

Foreman's love for animals overpowered any craving for a deep-fried chicken sandwich or cheeseburger.

"I realized loving animals that I shared my home with and eating others because of a cultural norm was hypocritical of me," said Foreman.

November is World Vegan Month, where vegans all over the world celebrate their vegan lifestyles.

A vegan diet is one that consists of only plant derived foods.

Vegans typically don't use or consume any animals or animal products including flesh, milk, eggs or honey.

Whether it be seen as a fabulous food fad for the younger generation or a way to live a healthier lifestyle, veganism is on the rise.

According to The Raw Food World, 5 percent of  the United States eat absolutely no animal-based products, compared to the 1 percent of vegans in 2009.

Nicole Wires, manager at All-Pro Nutrition in Marietta, said she has noticed more teenagers and college students coming into the store, wanting to try out the vegan lifestyle.

"There will always be different trends when it comes to diet options," said Wires. "Veganism is one of the ones that have been around longer."

Becoming a vegan has several health benefits. In a vegan diet, saturated fats are highly reduced, improving cardiovascular health, according to the web site nursingdegree.net. Also, a high fiber diet helps fight against colon cancer, lower blood pressure and helps reduce Type 2 diabetes, prostate cancer, breast cancer, and arthritis, the web site said.

Wires said the nutrition store carries several vegan food items and products.

"We carry a plant-based protein powder that comes in four different flavors, as well as shelf-stable cookies and protein bars," Wires said. "All of our smoothies are vegan friendly and we have a lot of bath and beauty products including local hand-made soaps, shampoos, face creams, body wash and toothpaste."

With a wide variety of clientel, Wires said All-Pro Nutrition felt a need to accommodate to the vegan lifestyle.

There are different reasons why people decide to choose the specific lifestyle.

After researching the meat and dairy industry, Foreman knew she had to make a change in her diet.

"I researched all the horrible procedures animals endure in the slaughterhouses and went vegetarian," she said. " I was a vegetarian for a year and then went vegan. I realized how the dairy industry harms the cows and calfs."

According to local vegans, there aren't too many food options in the Mid-Ohio Valley specifically catered to the vegan diet.

Mother Earth Foods in Parkersburg is one of the only health food stores with a wide variety of vegan food items.

"We carry everything in any category," said Rachel Collins, specialty food buyer for Mother Earth Foods. "We have pizza, butter, chips and cookies. We have anything in some form of vegan."

For people who love their cheeses, meats, or butter, the vegan world makes the transition very easy. Popular vegan substitutes include Dr. Cow's Nut Cheese, Vegan Rice Cheese Singles by Galaxy Nutritional Foods, and Daiya Cheese.

Some of the vegan substitutes for ground beef include a tasty black bean burger, a portobello burger, or a sweet potato burger.

For the bakers out there who feel it's necessary to use "real" butter, the vegan world provides plenty of butter substitutes that will make any cake or cookie taste exactly the same. Some of those include, Earth Balance Buttery Spread, Nutiva Organic Superfood Shortening, or Purity Farms Organic Ghee Clarified Butter.

Collins has also been a vegan for six-and-a-half years and said she has noticed a tremendous improvement in her health after switching to a more plant-based diet.

"I feel a lot better about myself," said Collins. "I am sensitive to a lot of food. Meat and dairy always made me feel bad. I would never feel energized after I ate, but now I do."

Emanuel's Bakery & Diner located on 286 Front St. in Marietta also has a wide variety of vegan food options.

David Labes, owner of the bakery, said he has always felt a need to carry these food options.

"We only opened a year ago, and I would say we have a steady amount of people coming in asking for these options," said Labes.

The bakery’s menu even labels the vegan food items, along with vegetarian and gluten-free food items.

Some of Labes' vegan options include hummus, seasoned rice with tofu, wok vegetable salad, yum woon sen, baba ganush and an Israeli salad.

Labes said the vegan dishes add variety to his menu.

"I will respect every person no matter the preference," he said. "The vegan dishes are healthier and fresh. It's nice to have a variety."

Collins said becoming a vegan takes time, but is easier than most people think.

"Not everybody realizes that you can find something on Pinterest and make anything vegan," said Collins. "It does take time, but you don't have to beat yourself up if you accidentally mess up."

Skeptics may believe a vegan diet is more expensive than a regular animal-based diet. But according to vegankit.com, becoming a vegan will not break your bank. Most vegans survive  on beans, rice, pasta, fruits, and vegetables, which can be some of the cheapest ingredients around.

For fruit and veggies shop at a local farmer's market, and for beans and pasta, those ingredients can be found at a local grocery store for less than $4.

With help from social media sites such as Pinterest and the internet, there are thousands of recipes online, so vegans don't have to get bored with their diet. There are also various sources of protein such as lentils, tofu, black beans and green peas.

Foreman said there are plenty of other ways to take in her daily nutrients.

"Iron. Calcium. The list goes on," said Foreman. "I could honestly ask meat eaters the same thing because they are probably less aware of nutrients considering most vegans had researched how and where they can get what they need."

For anyone looking to go vegan, Foreman and Collins say go for it.

"Many studies have proven vegan lifestyles decrease the likeliness of many health issues and increase life expectancy," said Foreman. "It is also an act of kindness to living beings we share the earth with."

Raw Cinnamon-Brown Sugar Sweet Potato

– Ingredients:

– Sweet Potato

– To make raw brown sugar mix one cup of white sugar and one tablespoon of molasses.

– Couple slices of Earth Balance Buttery Spread

– Cinnamon

Three-Minute Vegan Peanut Butter Mug Cake.

– Ingredients:

– Two tablespoons white whole wheat flour or all-purpose flour

– Two tablespoons peanut butter (I used all-natural creamy peanut butter)

– Two tablespoons unsweetened almond milk

– One tablespoon pure maple syrup

– 1/4 teaspoon baking powder

– Half a teaspoon pure vanilla extract (optional)

– Enjoy Life Semi-Sweet Chocolate mini chips

– Directions:

– Add all ingredients except the chocolate chips in eight-ounce mug.

– Use a fork to stir together until combined.

– Microwave on high until the cake has risen and springs back slightly when you poke it, about 60 seconds.

– Top with chocolate chips or chunks if desired.

Smashed White Bean and

Avocado Club

– Ingredients:

– One 15-ounce cans white beans, rinsed and drained

– Two tablespoons extra-virgin olive oil

– Half a teaspoon kosher salt

– 1/4 teaspoon black pepper Coupons

– Two slices multigrain bread

– One small red onion, thinly sliced

– One cucumber

– Two avocados, pitted and thinly sliced

– Directions:

– In a medium bowl, combine the beans, oil, salt, and pepper.

–  Roughly mash the mixture with the back of a fork.

– Place the bread slices on a work surface. Divide the mashed beans among them. Top with the onion, cucumber, sprouts, and avocado.

Cilantro-Lime Vegan Tacos

– Ingredients:

– Two cloves of garlic, mined

– 1/2 cup of chopped scallions

– One can of black beans, drained and rinsed

– One four ounce can of diced green chiles

– One and half cups of corn

– Three tablespoons of lime juice

– Half a cup of chopped cilantro

– Sea salt & pepper

– Olive oil

– One avocado, sliced

– One cup of classic hummus

– One soft tortilla

– Directions:

– In a large pan, add a drizzle of olive oil over medium heat.

– Add the scallions and garlic and saute for three to four minutes.

– Add the black beans, green chiles, corn, lime juice, and a dash of sea salt and pepper, and mix through.

– Saute for about five minutes, and then mix in the cilantro and saute for a few more minutes until everything is fully heated.

– Warm your tortillas in a separate pan, or in the oven.

– Spread each tortilla with hummus.

– Place the cilantro black bean mixture onto the center of each tortilla.

– Garnish with sliced avocado