Common Questions

Hopefully this page can clear up a few of the most common questions and misconceptions people have about veganism.

1.) If you aren’t eating meat, where do you get your protein?

America has been PROGRAMMED to associate meat with protein. While yes, meat is of course a great source of protein, it is by NO means the ONLY source out there. Beans, grains, legumes, nuts, seeds, and soy are excellent sources of protein!

Here are a few examples of common cuts of meat:

4 oz ground beef – 22 grams fat (8 grams saturated), 19 grams protein

4 oz pork roast – 16 grams fat (6 grams saturated), 30 grams protein

4 oz pork sausage – 30 grams fat (10 grams saturated), 16 grams protein

Let’s compare to common vegan sources of protein:

1 cup lima beans – 0.8 grams fat (0 saturated), 38 grams protein

1 cup black beans – 0.6 grams of fat (0 grams saturated), 14 grams protein

1 cup white beans – 0.7 gram fat (0 saturdated), 19 grams protein

1 slice lite firm silken tofu – 1 gram fat (0 saturated), 11 grams protein

By just those few examples you quickly see that vegans can easily consume an equal amount of protein while eliminating the unhealthy fat that comes along with eating meat.

Nuts and seeds are also excellent sources of protein:

1/2 cup roasted pumpkin seeds – 16 grams protein

1/2 cup cashews – 10 grams protein

1/2 cup almonds – 15 grams protein

1/2 sunflower seeds – 13 grams protein

For more detailed information – http://veganhealth.org/articles/protein

2.) How do you get enough iron if you aren’t eating red meat?

Dr. Neal Barnard of the Physicians Committee for Responsible Medicine states ”The most healthful sources of iron are “greens and beans.” That is, green leafy  vegetables and anything from the bean group. These foods also bring you calcium  and other important minerals. Vegetables, beans and other foods provide all the  iron you need. In fact, studies show that vegetarians and vegans tend to get  more iron than meat eaters. Vitamin C increases iron absorption. Meanwhile,  dairy products reduce iron absorption significantly.”

There are multiple sources of iron outside of red meat (lentils, cooked spinach, toasted pumpkin seeds, and soybeans just to name a few). Eating a balanced VEGAN DIET will easily supply you with a sufficient amount of iron!

3.) Where do you get your calcium if you aren’t consuming milk or dairy?

There are countless sources of calcium outside of milk or dairy – broccoli, brussels sprouts, kale, and other common greens have highly absorbable calcium. A few more examples are:

1 cup cooked okra – 135mg calcium

1 glass soy milk – 300mg calcium

1 cup cooked turnip greens – 249mg calcium

1 cup cooked kale – 179mg calcium

1 cup cooked navy beans – 126mg calcium

2 tbsp almond butter – 111mg calcium

1 cup Tempeh – 184mg calcium

4.) Is it safe to raise your toddler vegan?

According to the AMERICAN DIETETIC Association:

“Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle  including during pregnancy, lactation, infancy, childhood, and adolescence.  Vegetarian diets offer a number of nutritional benefits including lower levels  of saturated fat, cholesterol and animal protein as well as higher levels of  carbohydrates, fiber, magnesium, potassium, folate, antioxidants such as  vitamins C and E and phytochemicals. Vegetarians have been reported to have  lower body mass index than non-vegetarians, as well as lower rates of death from  ischemic heart disease, lower blood cholesterol levels, lower blood pressure,  lower rates of hypertension, TYPE 2 DIABETES ANDprostate and colon cancer.”

5.) “Healthy food is so expensive – I can’t afford it!”

This is one of the biggest myths of all, and one of my favorite to talk about because I once thought this was absolutely true. The truth is, you can save a significant amount of money if you shop vegan the right way.

Here are a few of my personal tips:

Stock up on dried beans and grains. They are one of the most inexpensive items you can get in the grocery store! On top of that, they are the foundation of countless vegan recipes.

Buy frozen fruits and vegetables, as well as fresh. Many of the more expensive fruits and vegetables are a fraction of the price in the frozen food section! Just carefully read the ingredient list on the package and make sure the only ingredient listed is the fruit or vegetable inside.

Make homemade EVERYTHING! Crackers, soups, dips, spreads, nut butter, tortillas, ect. – all of these things can be made much cheaper if you do it yourself rather than buying them pre-packaged/canned. They also taste so much better when you make them yourself!

Get a Sams card and buy in bulk! Items like nuts, seeds, and dried fruits are wonderful options for buying in larger quantities. You can get a bulk amount and store them in air-tight containers to use as you needs them. This way you aren’t constantly running to the store and paying the high price for brand names!

Learn to love the taste of uncomplicated food. This is the best money saving tip I have! What I mean by this is, eat more SIMPLE DISHES and appreciate them for what they are. So many nights my dinner will consist of roasted broccoli and carrots. Most of the time they aren’t dressed up in a special sauce, served over quinoa, or chopped up and thrown into some elaborate dish – they are just a delcious plate of broccoli and carrots, and I love their simple flavors/textures. Every meal does NOT have to be some fancy recipe that took you 2 hours to prepare. Sometimes you have to just keep it simple.

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20 thoughts on “Common Questions

  1. Love this! You have no idea how many times my I’ve been told going vegan is too expensive, when it just simply isn’t true! Back when I had my family going vegan, we went from spending about $150 a week on food, to about $80 – &100! It we weren’t concerned with the money we saved, we were able to use that savings to buy organic or some splurge items (vegan dark chocolate!). I cannot WAIT to get back into a vegan lifestyle….

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    1. Thank you so much! And YES! You are so right!! It’s just simply a misconception people have because we are all so programmed to think cheap, fast, fake food is somehow more easily accessible than the real thing! I am so excited for you, stepping back into the vegan lifestyle. It’s such a joy! I hope you have a great day!

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  2. Thanks for being so informative Sarah! Your blog has inspired me. I love the fact that you are open and non judgmental about how people chose to eat consciously. I also love the fact you make your faith in God known. Keep being inspirational to the world. People are paying attention. The funny thing is I had a dream 2 years ago that came back to me today. It was so profound I wrote it down 2 years ago and came across it today. The strange thing is in my dream there was a table of food, all vegetable. They were colorful, beautiful and there was an abundance. I was telling a friend about this dream and I told her I have seen this food before. I told her the food was so unique looking. I had never seen food like this. I remembered it was on your Instagram. The dream had many components to it, but I saw your food 2 years prior to even finding you on Instagram a few months ago. Keep up the good work. God is inspiring you.

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    1. Wow, that was such a wonderful comment to read, and so encouraging! Thank you for being such a kind sweet spirit. That’s just so interesting about your dream!! How cool! I’m so glad you stopped by and I got to connect with you – God bless you!! ❤️
      xo Sarah

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  3. Hi, Sarah!
    You recently started liking some of my food pictures on Instagram. After following you, I decided to check out your website, and I must say it was so refreshing to see that you’re a believer! That encourages me!
    I am newly vegan, and am so excited to try some of the recipes you post. This lifestyle has already changed the way I view my body. Before I hated it and constantly looked at my flaws. And even though I am still definitely struggling with loving the way I look, somehow, feeding my body the food it really needs has given me a love for myself that I have never felt before!
    So thank you for being an encourager, and a believer! I do not know you but I already love you! You are so beautiful! Keep shining!

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  4. I recently found out that I’m pregnant, and I have the worst morning sickness ever. It lasts the entire day, and even thinking about food makes me ill. Before I found out I had been vegan for 5 months and was going great. But now I’m pregnant, all the vegan foods I used to love make me ill. I also have low iron stores. Can you recommend any vegan meals which you think are doable while suffering terrible morning sickness?

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  5. Please keep the easy recipes coming. I love the okra recipe, which I can even do. The products called for in your recipes can be found in any grocery store. The tips about where to find protein are extremely helpful. I learned something new by reading it especially the pumpkin seed tip. Peanuts in their most natural form provide a good source of protein, too. Thanks again.

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  6. Hey sarah! I have a question, I am transitioning to clean eating after being plagued with health issues. Anyways the one big issue I am having is go to snacks. I know you have posted recipes for snacks but I was actually wondering if you have anything to is readily available or maybe that you buy ready made? I have three boys and so it’s not practical sometimes to cook or bake. Thank you in advance!

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  7. Hello Sarah!
    Love your blog. Your recipes are delicious and your lifestyle is inspiring. You have shared so much about your eating habbits, but I was just wondering what kind of hair/body care and skincare lines you use that are as equally friendly and healthy.

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  8. You are the most inspirational source of information for going vegan. Thank you for sharing with us! The light which shines through you is evident and a testament to your knowledge of a loving God! I am curious if you recommend a specific food processor. I’ve been looking for a couple of years but can’t ever bite the bullet for fear of buying a dud. Thanks in advance!

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