Get healthier every day with a vegan lifestyle with Chef Q.

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

Chef Q's journey to a vegan lifestyle began long before she experienced weight and health problems such as eating disorders, migraines, and constant fatigue and lethargy in her 20s. After experiencing and realizing the amazing benefits of a scientifically sound and nutritious vegan diet, Chef Q felt healthier and more energetic and decided to switch to this lifestyle. Currently, she is also raising her baby according to a vegan diet.

With his knowledge and experience, Chef Q wants to share methods, vegan recipes, and answer frequently asked questions so that readers can eat vegan scientifically and become healthy, beautiful, and heal themselves from within.

Dietary considerations for those starting a vegetarian diet.

According to Chef Q, a plant-based diet should include all four food groups in one meal:

Group 1: Protein

Plant-based protein can have a content comparable to meat and is very nutritious. If prepared correctly, plant-based protein can be just as delicious as meat dishes. A familiar source of protein, easily found in markets or stores, is tofu. You should also choose non-GMO tofu to ensure the best health benefits. Plant-based 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, fiber is an essential nutrient for the body. Fiber is a component found in plants, vegetables, fruits, grains, and nuts. According to scientific research, the presence of fiber in the body leads to more stable digestive function and significantly improved cardiovascular health.

Group 3: Grains

Grains refer to foods made from wheat, rice, oats, corn flour, etc. However, for better health, Chef Q encourages the use of whole grains such as brown rice, whole-wheat bread, oatmeal, sweet potatoes, millet, job's tears, sorghum, barley, or buckwheat.

Group 4: Fats rich in Omega 3

Besides fish, nuts can also provide a good source of Omega-3 fatty acids: Flaxseed, Hemp seed, Chia seeds, Sesame seeds, Walnuts, Almonds, Macadamia nuts, Cashews, Pecans, Sunflower seeds, Pumpkin seeds, Pine nuts, Hazelnuts, and Pistachios.

Dietary supplements (Vitamin B12)

Additionally, Chef Q also suggests some foods that can supplement the body's necessary vitamin B12. Nutritional Yeast: Fermented foods such as tempeh, vegan yogurt. Or vitamin B12 tablets: Consult a specialist depending on individual health conditions.

Misconceptions about vegetarianism

Will a vegetarian diet lack protein?

The average amount of protein we need per day is calculated using the international RDI formula: Daily Protein Intake = Weight (kg) x 0.8. For example, if you weigh 50kg, your daily protein intake is 40g.

In fact, grains and legumes are very rich in protein. A breakfast of oatmeal and lentils already provides 25 grams of protein, and a serving of chickpeas at lunch provides another 15 grams, bringing the total protein needed for the body in a day to 40 grams. Adding a handful of almonds or walnuts throughout the day provides an additional 5 grams of protein. A scientifically sound vegetarian diet will not result in protein deficiency.

Is a vegetarian diet lacking in nutrients?

According to Chef Q, eating white rice, white bread, and white noodles is similar to consuming white sugar: it's nutritionally poor and harmful in the long run. When first starting a vegetarian diet, many people only eat tofu and mushrooms, 2-3 times a day, day after day. This makes them feel tired and weak. Try to use brown rice, whole-wheat bread, and noodles made from brown rice instead of regular starches and grains.

Is being a vegetarian complicated and inconvenient?

In fact, vegetarian cooking is much simpler than non-vegetarian cooking because it doesn't require elaborate preparation. Foods like grains, beans, and nuts can be bought ready-made and stored for longer periods without needing refrigeration like meat or fish. We often think that vegetarianism requires inventing new dishes; however, simply replacing animal protein with plant-based protein, such as using beans, grains, tempeh, mushrooms, and vegetables, can create delicious and nutritious meals.

Are vegetarian foods expensive and full of preservatives?

Chef Q stated that choosing organic produce isn't about eating a purely plant-based diet, but rather about consumer preference regarding the product's origin. We don't necessarily have to buy organic vegetables; buying locally grown produce in season can minimize the risk of pesticide contamination.

Are nuts like walnuts, almonds, and macadamia nuts quite expensive?

Nutritious nuts can be expensive, but we should only eat them in moderation each day, about a handful (30 grams). We can also choose local nuts like cashews, pumpkin seeds, and sunflower seeds at more reasonable prices.

Are processed vegetarian products high in chemicals?

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

Phuong Thao is an editor at Travellive magazine. She is passionate about traveling and enjoys capturing moments with her camera in every place she visits. Travel, art, and lifestyle are Phuong Thao's favorite writing topics.

Minh Hen