Healthier every day with vegan lifestyle with chef Q

Chef Q (real name Bui Ngoc Quynh) started eating a plant-based diet in 2014. She graduated with a plant-based nutrition certificate from Cornell University and completed a professional vegetarian chef course at Le Cordon Bleu in the UK, one of the world's leading culinary schools. In addition, Chef Q is the author of two books, "30 Minute Vegetarian" and "Eat Clean, Green, and Healthy". In addition, she is also a food blogger and founder of the Chef Q page to spread a green lifestyle to the community.

Chef Q's story of coming to a vegan lifestyle began a long time ago when she had weight and health problems such as eating disorders, migraines and always felt tired and lethargic when she was in her 20s. After experiencing and realizing the wonderful benefits of a scientific and nutritious vegetarian diet, Chef Q felt healthy and full of energy and decided to switch to this lifestyle. Currently, she is also raising her baby in a vegan lifestyle.

With his own knowledge and experience, Chef Q wants to share methods, vegan recipes, as well as questions so that readers can eat vegetarian scientifically and become healthy and beautiful, healing themselves from their own bodies.

Nutritional considerations for those starting to become vegetarians

According to chef Q, in a purely plant-based diet, in one meal you need to eat enough of 4 food groups:

Group 1: Protein

Plant protein can have the same amount of meat and is very nutritious. If prepared properly, plant protein will be as delicious as meat dishes. A familiar type of protein that can be easily found in markets or stores is tofu. You should also choose non-GMO tofu to ensure the best health. Plant protein can also be found in: chickpeas, lentils, red beans, green beans, white beans, tempeh, amaranth, quinoa, mushrooms or edamame.

Group 2: Fiber

Also known as carbohydrates, are essential nutrients for the body. Fiber is a component found in plants, vegetables, fruits, grains and nuts. According to research by scientists, thanks to the presence of fiber in the body, digestion is more stable, cardiovascular health is significantly improved.

Group 3: Cereals

Grains refer to foods made from wheat, rice, oats, corn flour... However, for good health, chef Q encourages the use of whole grains such as brown rice, whole wheat bread, oats, sweet potatoes, millet, coix seeds, millet, barley or buckwheat.

Group 4: Fats rich in Omega 3

In addition to fish, nuts can also provide a good amount of Omega 3 fat for the body: Flaxseed, Hemp seed, Chia seed, Sesame seed, Walnut, Almond, Macadamia nut, Cashew, Pecan, Sunflower, Pumpkin seed, Pine nut, Hazelnut, Pistachio.

Dietary supplements (Vitamin B12)

In addition, chef Q also suggests some foods that can supplement the body with vitamin B12. Nutritional Yeast: Fermented foods such as tempeh, vegetarian yogurt. Or vitamin B12 in pill form: You should consult an expert depending on each person's physical condition.

Misconceptions about vegetarianism

Is vegetarianism lacking protein?

The average amount of protein we need per day is calculated using the international RDI formula. Protein/day = Weight (kg) x 0.8. For example, if you weigh 50kg, the amount of protein per day is 40gr.

In fact, grains and beans are rich in protein. A breakfast of lentil oatmeal has 25 grams of protein and a serving of chickpeas at lunch provides about 15 grams more, enough for the 40 grams of protein needed by the body in a day. During the day, if you eat a handful of almonds or walnuts, it will also provide 5 grams of protein. A scientific vegetarian diet will not lack protein.

Is vegetarianism nutritionally poor?

According to chef Q, eating white rice, white bread, white noodles is similar to eating white sugar: poor in nutrients and harmful in the long run. When you first start being a vegetarian, many people only eat tofu and mushrooms, 2-3 meals a day, every day. This makes you feel tired and weak. Try to use brown rice, whole wheat bread, noodles/pho made from brown rice instead of regular starches and grains.

Is vegetarianism complicated and inconvenient?

In fact, vegetarian cooking is much simpler than meat cooking because it does not take much time to prepare. Foods such as grains, beans, peas, and seeds can be purchased and stored for a longer time and do not need to be kept in the refrigerator like meat and fish. We often think that to be vegetarian, we have to come up with new dishes, but just by replacing vegetable protein with animal protein such as using beans, grains, tempeh, mushrooms, and vegetables, we can prepare delicious and nutritious dishes.

Vegetarian food is expensive and full of preservatives?

Chef Q said that choosing organic food is not related to eating purely plants but it is the consumer's choice about the origin of the product. We do not necessarily have to buy organic vegetables but can buy domestic vegetables, seasonal vegetables will reduce the risk of vegetables being sprayed with pesticides.

Nuts like walnuts, almonds, macadamia are quite expensive?

Nuts can be expensive, but we only eat a moderate amount of about a handful (30 grams) per day. We can also choose local nuts such as cashews, pumpkin seeds, sunflower seeds at more reasonable prices.

Are processed vegetarian products full of chemicals?

Many vegetarian imitation meat products use borax, flavor enhancers, and preservatives, so choose your food carefully. If possible, prepare your dishes from real foods in their original form. Use guaranteed macrobiotic spices, and choose cold-pressed (artisanal/virgin) oils instead of refined ones.

Phuong Thao is the Editor of Travellive Magazine. She is passionate about traveling and loves to capture moments with her camera in every land she visits. Travel, art, and lifestyle are her favorite writing topics.

Minh Hen