The Results are In: My Lab Results is by far my most visited post. As such, I figured I’d post again after getting my results back from my annual exam with my NP now that I’ve been vegan for almost 4 years. Generally things still look pretty good! In addition to the results below, my blood pressure was 90/60 mmHg and my BMI is still well within the recommended 18-25% range. Comment below if you have questions, as I’m happy to talk more about my personal experience and struggles in the past.

Hemoglobin: 13.9 g/dL (reference range for women 11.7 – 15.7 g/dL)

One of the most common concerns I hear (besides where I get my protein) is about anemia. I have (still) not been anemic since starting this diet.

Glucose: 75 mg/dL (reference range 70 – 99 mg/dL)

Before starting this diet, my readings were always in the 95-99 range. This came back even better than last time, which is surprising, as I definitely indulge from time to time!

Vitamin B12: 401 pg/mL (reference range 193 – 986 pg/mL)

It is the recommendation of most dietitians that vegans must supplement B12. I have been taking a vegan gummy Vitamin B12/D combo supplement for a while which looks like it’s keeping things in good range. Please consult your healthcare team before taking any new supplement.

Vitamin D: 30.9 ug/L (reference range 30 – 75 ug/L)

I have been taking a vitamin D supplement for years, as vitamin D deficiency is prevalent in Minnesota (not because of my diet). Admittedly I’m taking less of it because there is less in the combo gummy than I used to take, so I’m going to add a couple 5000 IU doses a week as advised by my NP to keep me in range over the Minnesota winter.

Total Cholesterol: 102 mg/dL (reference range < 200 mg/dL)

LDL Cholesterol: 34 mg/dL (reference range < 130 mg/dL)

HDL Cholesterol: 58 mg/dL (reference range for women > 50 mg/dL)

Triglycerides: 50 mg/dL (reference range < 150 mg/dL)

I was happy to see that my lifestyle continues to kick LDL butt! My trigs (again, surprisingly) fell quite a bit since last time, which is pretty cool. I am a little sad that my HDL is in the 50s this time instead of the 60s, but I have been slacking on regular exercise, so this is good motivation to get back to it.

Again, I hope this is helpful for people to see that even though its not magic, veganism can be sustainable and healthy. As always, please consult your doctor before starting any diet or exercise plan, especially one discussed on a blog!

It can be hard sometimes to eat out, but I’ve always been able to eat at Indian restaurants, and lately I’ve had more and more fun trying to replicate the beautiful flavors at home. Today I went to my new favorite place, India Bazaar, and didn’t want to leave. They have so many amazing options I was overwhelmed!

I’ve been making various veganized versions of Bombay Joes for years. Tonight, with some awesome mango chutney from India Bazaar, I tried to merge the recipe with the often Instagrammed “vegan bowl” concept, and wow. You guys, this was bananas good. I had to share it! So here it is:

Bombay Sweet Potatoes and Lentils

This is a more involved recipe but it is so worth it. The mango chutney is not mandatory (you can use more agave and a serrano pepper for heat), but it really makes everything pop. I got mine at India Bazaar but I know Whole Foods has it in the Asian food section. This makes two to three healthy servings of everything with plenty of lentils left over in case you want to eat them with another sweet potato and more fresh rice the next night (or two).

Ingredients

Lentil Main

2 tablespoons olive oil

1 1/2 teaspoons cumin seed (whole)

1 sweet onion, diced

1  bell pepper (red/orange/yellow)

5 cloves garlic, minced/pressed

2 teaspoons garam masala

1/2 teaspoon smoked paprika

1/2 teaspoon powdered ginger

1 cup lentils (common green is great)

2 cups water

1 1/2 teaspoons Better Than Bouillon No Chicken Base

1 15oz can diced tomatoes

1 tablespoon tomato paste

1-2 tablespoons agave nectar

1 15oz can coconut milk, solids only (open the bottom of the can and pour off the liquid)

1/3 cup raisins

1/3 cup pistachios (shelled)

Rice

1 cup brown rice

1.5-2 cups water (pressure cooker or rice cooker, respectively)

1 teaspoon Better Than Bouillon No Chicken Base

Sweet Potatoes

1 sweet potato, cubed 1/2-3/4 inch

1 tablespoon olive oil

Pinch salt

Also

1-2 cups spinach or mixed dark greens, rough shredded

Mango chutney to taste

Directions

Preheat oven or toaster oven to 400F.

Set the pressure/rice cooker and add all Rice ingredients. Follow manufacturer recommendations but it should be done by the time everything else is finished.

Heat olive oil in medium to large saucepan or medium dutch oven over medium high heat. Add cumin seeds and allow them to “bloom” for about a minute before adding the onion and bell pepper. Saute until the onion is translucent and starting to brown. Add the garlic, garam masala, paprika and ginger and saute for another minute or two. Add the lentils, water, and bouillon and bring to a boil, then simmer covered until the lentils are near-done, about 15 minutes.

While the lentils and rice are cooking, coat the sweet potato in oil and a little salt and spread in a single layer on a cookie sheet. Roast for 15-20 minutes or until edges are well-browned but not burned. If this finishes before the rest of the dish, turn off the oven, vent it a little, and leave them in there to stay warm. This often helps them completely cook through without burning them.

Check your lentils and when they are almost perfectly tender, add the tomato paste, diced tomatoes, agave nectar, coconut milk solids, raisins, and pistachios. Simmer for another 10 minutes or more, stirring occasionally to blend the flavors. Remove from heat once the lentils are the consistency that you like.

Grab two large pasta bowls (or plates) and put rice in a line down the center with lentils on top of greens on one side and sweet potatoes topped with chutney down the other. After you take your Instagram picture (and your significant other rolls their eyes), mix it all together and enjoy!