I'll write another post later on down the road about why I am vegan, but to put it simply it's because I care. There are far too many people in this world who say horrible things are horrible, but then do nothing to improve the situation. Animal cruelty, environmental destruction and diet related illnesses are all worldwide issues I'm very passionate about. Being vegan is my personal protest against such, as well as how I can help be part of the cure.
I get a lot of responses out of people once they find out I'm vegan, both positive and negative, but one of the most common excuses I hear against my lifestyle is, "it's too expensive". I always think that is a bit silly, as staples in a vegan diet such as oats, potatoes, pastas, beans and rice are amongst the cheapest foods in the world. However, I then put two and two together realizing that being vegan to a lot of people means replacing real meat with plant-based mock meats/substitutes, which can get rather pricy.
I will be the first to tell you that I LOVE vegan alternatives; marshmallows, nut and soy milk yogurt and ice-cream, cheez, tofu dogs and seitan bacon just to name a few. While these options are delicious, they are expensive to consume on a daily basis and should be thought of as junk food/treats. Replacing animal-based processed food with plant-based processed food is of course much better for the animals, but not necessarily you. Use these options as a treat or lazy meal and your wallet will thank you.
Trust me when I say I'm not rolling in cash. However, I love myself entirely too much to treat my body like a trashcan. I save money by not paying for things like T.V., which poisons your brain; I recommend cracking open a book instead sometime. Let me also mention that eating organic and eating vegan are NOT THE SAME THING. Many vegans understand the importance of eating organic, but taking things one step at a time is a key to success. I suggest checking out the Environmental Working Group's Clean Fifteen and Dirty Dozen lists to figure out what you should buy organic versus what is okay to buy conventional. A good rule of thumb is foods with thin skins (like berries) are dirty due high water content, easily penetrable and thus retain more chemicals, while foods with thicker skin (like potatoes) are the opposite. All this aside you can be vegan and organic on a budget, you just have to know when and where to shop, as well as what to buy.
- Don't limit yourself to one grocery store I shop at about 4-5 different grocery stores. Some have fresher and/or more affordable produce, better vegan junk food options and bulk pricing available.
- Eat a variety While I have some staple foods, I try to eat from a diverse source to increase nutrients. Plus, sales switch up frequently so try to shop accordingly.
- Eat locally and seasonally Foods that don't have to be imported to the country or even your state will ALWAYS be cheaper than those that do. Local, seasonal produce supports small businesses/farmers and increases nutrient contents since they're left longer to ripen. It takes nothing but a quick internet search for local market seasons/times. I'll even let you in on a little secret: those who get there early get the best picks for the cheapest prices!
- DIY Fresh (and even dried) herbs can get pricy, but you definitely want to use them as they have medicinal properties. Buy some seeds and grow them yourself; all it takes is sunlight and water.... not even patience since they grow so quickly! Sprouts are even easier: get yourself a mason jar and a sprouts lid (less than five dollars), fill it up with 2 tablespoons of seeds and the jar three-quarters of the way with water, soak overnight, rinse in the morning and then keep the jar tilted upside-down near sunlight. Rinse three to four times a day and in about four days you'll have sprouts for a million salads! You can also make nut milk (soak nut of choice for 4-6 hours, drain, combine with water in blender, filter), butter and veggie burgers (spices, herbs, qunioa, potatoes, ketchup, beans and soy sauce) for much cheaper than what they'd cost you to buy.
- Dried over canned ALWAYS While beans are more convenient canned, dried is cheaper and better for you as cans frequently have a plastic/BPA ridden liner between the food and the can. Always make sure to soak dried prior to cooking, but if you buy canned make sure they're rinsed prior to consumption.
- Root vegetables and complex carbohydrates will save your life The key to satiation, blood sugar balancing and healthy bowel movements. Plus, they're mega cheap. From rices of all colors (brown, black, white, pink and even green) to quinoa, lentils, sprouted bread, oats, potatoes, onions, carrots and even beets, it's hard to get bored. As far as pasta is concerned, try reaching for whole-grain, bean and/or brown rice varieties instead of semolina just for increased nutrient content (they're also heavier/more filling).
- Frozen fruit over fresh This goes for fruits that tend to be more expensive fresh such as mango, pineapple and berries. I use these guys in smoothies, banana ice cream and oatmeal, so being frozen doesn't make a difference and they last longer.
- Staple fruits are the cheapest fruits Bananas, apples and oranges! Lemons are also very important as they're great for making your own salad dressings and adding to water.
- Fancy juices are not necessary Everyone knows I love me a delicious bottle of GT's kombucha every once in a while, but don't spend you money on overpriced juices. It is much more affordable and healthier to just put the effort into throwing the fruits and veggies in a blender and making your own. Aside from this, water should be one of the only things you're drinking. Take your weight, divide it in half, and that's the amount in ounces that you should be drinking every day.
- Get those greens in spinach, kale, arugula, romaine, butter lettuce, whatever it may be, get two varieties at a time: one for salads and one for smoothies.
- Treat Yo'self *hopes I've got Parks and Rec fans reading this* it is absolutely OKAY to pick up the Gardein Fishless Filets and the Hail Merry Macaroons.
- Mini-Meal Prep I don't plan out what I'm going to eat each day of the week, but there are those foods you know will be delicious and easy no matter what: tacos, burgers, spaghetti, pizza, soups. I always make sure to keep tortillas, noodles and vegetable broth on hand.
- Don't overdo it with soy There is a decent amount of controversy out there over soy, but here is what I have to say about it: MUST be organic, fermented is good (tempeh, miso) and tofu is fine to have every once in a while (as the Japanese who eat a lot of it have the lowest rates of cancer in the world). It is a great source of protein, but estrogen-mimickers in unfermented soy products can pose an issue when eaten excessively.
- Take 1-2 grocery trips a week Dried goods and root vegetables will keep for long periods of time, but restock on the other veggies and fruits weekly to ensure freshness.
At the end of the day, please don't ever swap your health for cheapness and/or convenience. You've got two choices: pay the price for a quality diet now and live a long, healthy life, or have your health suffer later due to self neglect and pay in medications and treatments. If you can afford a new Coach purse or the latest Jordan's, you can afford the $0.79 for an organic kiwi.
