High Carb Low Fat Vegan
This lifestyle involves eating 80% of your calories from fruit and vegetable carbohydrates, 10% from plant based protein, and 10% from plant based fats.
It should really be HCLF(PB)V but thats a really long acronym, haha. I am not trying to hate on anyone who has taken the plunge in becoming vegan, I am very proud of you! However, I can not stress enough how important it is to buy plant based whole foods. You should be shopping in the bulk section and produce department of your store, nowhere else! Buying processed foods that are vegan is still just as unhealthy for your body and the environment as any other normal food. When you learn to cook with foods that grow naturally from the earth and foods that are in its purest form, your body becomes pure as well. You begin to taste every flavor and every ingredient you use. Your dishes become bright and colorful, and therefor, you become bright and beautiful as well. Eat living foods for the living body.
I don’t expect everyone right off the bat to start making there own nut milk, peanut butter, chocolate, or soaking their own beans and sprouting their own seeds… however, this is easier than you think 😉
I do want to encourage you however to start making you own sauces, dressings, spreads, and building every meal with fresh and organic fruits and vegetables.
Here is a list of things that are in general okay to purchase that would be considered “processed” (I still buy some of these things, I love gluten free buns for my homemade veggie burgers!) just remember you can make all of these yourself at home 🙂
- Almond Milk, Cashew Milk, Hemp Milk, etc…
- Canned Beans, Tomatoes, Tomato Paste/Sauce
- Canned Coconut Milk
- Tahini, Peanut Butter, Almond Butter
- Some Chocolate Bars (always read ingredients)
- Vegetable Stock/Broth
- Gluten Free Bread (the less ingredients, the better!)
- Almond Flour, Coconut Flour, etc…
Some things are packaged/bottled and unavoidable when cooking for flavorful food, and in my opinion, these are perfectly acceptable
- Soy Sauce
- Chili Paste
- Miso Paste
- Packaged GF Pasta (always read ingredients), packaged rice, quinoa, any whole grains (I have been gluten free for years, however if gluten does not bother you, whole wheat is always an option) Check out my lil mama’s page on IG @samiradilles for some yummy homemade breads!
- Black Strap Molasses
- Maple Syrup, Coconut Sugar
Making your own Sauces, Spreads, Dips and Dressings
It’s SO easy, I promise. Check out my recipes on this website. Also, Ellen Fisher (@ellenfisher) has an amazing ebook that I highly recommend. She is one of the reasons I have decided to go plant based vegan, and some of my recipes are inspired by her book.
A good base that I like to use for my dressings and sauces are hemp seeds. This gives your food creaminess and a lot of body. Cashews are another great alternative for a creamy base – but if you are cooking for someone who is allergic to nuts (like my little brother), hemp seeds are the perfect swap.
Use fresh vegetables and fruits! Blending together savory vegetables makes incredible sauces, and plus you get all the benefits from eating your vegetables without even knowing it. I also love to make sweet dressings using pineapple, lemons and fresh coconut meat! Dates are another great option to sweeten your foods. If you are new to this, this may sound crazy. But it is such a simple and healthy way to eat and it is also extremely delicious and satisfying. Get creative!
You don’t need salt! Use fresh herbs and lemons/limes to heighten the flavor of your foods without overloading your foods with sodium.
I use absolutely no oil when cooking! I use water to cook all my foods and vegetables. Watch the documentary Fed Up on Netflix.
What about all the sugar in the fruit you are eating?
I get this question all too often and it literally, boggles my mind. I get this question from people who on a daily, eat so many processed foods, I can’t even believe they would have the guts to ask me this, let alone tell me I’m consuming too much sugar.
When you eat fruit, you are also eating fiber. Because of the fiber in the fruit, the food is not going to get absorbed immediately. Your blood sugar rise in turn is going be much, much lower and longer. In almost all processed foods consumed today, there is no fiber, so your body absorbs it immediately. You get a huge sugar rush and your body has no choice but to store it as fat. (This is another reason why I strongly, strongly suggest staying clear of processed vegan foods…just because its vegan does not mean it is healthy). If you are worried about sugar from fruit, you are very far from the problem…look at the everyday foods you eat. That’s your problem.
When you eat sugar from natural sources such as fruit, all the fiber within those fruits reduce the negative effects. In other words, if you are living a HCLFV lifestyle, you can eat fruit in abundance. It is actually recommended that 80% of your daily calories comes from fruits and vegetables.
Food Combining Principles
Like many other plant based vegans, I take this very seriously. I have a very sensitive digestive tract which is why I also choose to be gluten free.
If you are combining a lot of different foods at once, the slower digesting foods get in the way of faster digesting foods and this can cause fermentation within the body which will then cause gas and bloating. Every food has a different PH balance, and when you combine foods of opposite PH balances the body becomes confused and digestion becomes difficult. When you remove digestive stress from your life, you greatly improve your overall health. Did you know you should never combine proteins with starches? This reason alone is why I never crave sushi anymore! Just knowing how much healthier my body functions not eating certain foods and the combinations I used to indulge in is more than enough for me to never revert back. I encourage you to do your own research! I have read articles that dispute these claims, however, from personal experience and from my own research, I strongly agree with food combinations and follow it almost perfectly. Sometimes, my recipes will go against these rules, but for the most part I am very consistent.
Here are some rules to live by:
- Water – Drink 20 to 30 minutes before a meal or 1 to 2 hours after a meal, never during.
- Melons – Eat alone on an empty stomach. This is why I choose to only eat melons for breakfast ♥ Melons are more than 90% water and digest very, very quickly!
- Sweet Fruits – Combine with sub-acid fruits and low starch vegetables. Do not combine well with acid fruits, fats or high starch vegetables
- Sub-Acid Fruits – Combine with sweet fruit, acid fruit and low starch vegetables. Do not combine with more than one at a time.
- Acid Fruits – Combine with fats, fats fruits, sub-acid fruits and low starch vegetables. Do not combine with sweet fruit.
- Fatty Fruits, Nuts and Seeds – Combine with low-starch vegetable, high-starch vegetables and acid fruit. It’s suggested to not eat more than one fat at a time together (this does not bother me, I will eat coconut and cashews together, or avocado and hemp seeds together and feel fine).
- High Starch Vegetables – Combine with low starch vegetables and fats.
- Low Starch Vegetables – Combines well with everything.
This is why the simpler the meal, and the less ingredients in your food, the better! Also another reason to make your own food from scratch and to stop buying processed foods!