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High-Vibe Condiment Classics

May 23 2020 My New Roots 

High-Vibe Condiment Classics Summer is fast-approaching (at last!) and I dont know about you, but to me this means grilling, eating outside, and enjoying all of the classic, warm-weather treats. But wait! Did you know that there are all kinds of funky ingredients hiding in the most innocuous places, like your ketchup, mustard and relish?! We shouldnt have to forgo these truly classic condiments just because were walking on the whole foods path. No way! So I decided to do a high-vibe makeover all of the condiments that youd find at a barbecue, picnic, or baseball game: ketchup, mustard, honey mustard, Dijon, relish, mayo and secret sauce, without any refined ingredients, colours, or preservatives. They are entirely vegan (except for the honey mustard), and taste absolutely incredible.  Making your own condiments from scratch is empowering, and you too will see that by whisking up your very own mustard, or blending your very own ketchup that you are incredibly capable in the kitchen! Its a serious delight to realize that youre not only qualified to make things you thought you needed to buy, but that youre also doing yourself a giant favour in cutting questionable ingredients out of your life. When I was a kid, I loved hotdogs with mustard and relish (not ketchup, that was for burgers). The vinegary tang of the yellow mustard with the sweetness of pickle relish perfectly offset the salty squishiness of a microwaved wiener. This was a typical Saturday lunch, with doughnuts for dessert, all washed down with a giant glass of milk. I wanted to recreate that nostalgia, minus pretty much everything else. The flavours bring me back to simple times and simple food. But simple food is not always so simple. Have you read the ingredients on a squeeze bottle of relish lately? Its a complicated collection of chemicals that I certainly wouldnt want in my body. High-fructose corn syrup, natural flavour, and food colouring are just a few of the ingredients that plague most tasty toppings. Food additives are everywhere, especially in shelf-stable products. If youre not going to refrigerate something or preserve it properly, it has to have things in it to prevent it from spoiling. It also has to look appealing and taste good, even after months (or years!) on a grocery store shelf. That is why it is so important to read labels and be discerning about what you choose to buy. This is not to say that these additives are inherently harmful, but they are far from natural, and Im a believer in eating as close to the earth as possible! Luckily my condiments are not only based on whole foods, but they taste amazing and are actually good for you.    Here is a small list of the food additives to watch out for and avoid, if possible. Remember to check the packages of your other summer favourites, like chips, salad dressings, sparkling beverages, soda and juice, ice cream, popsicles, and frozen yogurt.  High Fructose Corn Syrup Sometimes labeled HFCS, this highly-refined artificial sweetener has become the number one source of calories in North America. It is found in almost all processed foods, since it is cheap to make, shelf-stable, super sweet, and highly addictive. Excessive consumption has been linked to obesity, and type 2 diabetes. Watch out for it in condiments, salad dressing, bread, candy, soda, yogurt, breakfast cereals, even canned vegetables and fruit.  Natural Flavours This is a sneaky term meant to throw you off. When you see these words on an ingredient list, they refer to a naturally-derived flavouring agent that has to be extracted from plant or animal sources, designed to enhance the taste of food. Conversely, artificial flavours are synthetically created, with their original sources being manmade chemicals. Natural flavours however, are still made in laboratories by food chemists who can add any numbers of chemicals, including preservatives, solvents and other substances, which are defined as incidental additives, to what they are creating. Food manufacturers are not required to disclose whether these additives come from natural or synthetic sources, and as long as the original flavouring comes from plant or animal material, they can be classified as natural. The point is, natural flavours dont appear to be any healthier than artificial flavours, and they can still contain ingredients that may cause reactions in sensitive individuals, especially children. To avoid them, cut back on packaged products and stick to the real-deal whole foods!  Food Dyes /­­ Colours To make food look bright, fresh, and especially appealing to children, food manufacturers add dyes to obvious things like candy, sports drinks and baked goods, but also not-so-obvious things like condiments (!), pickles, cereals, salad dressing, yogurt, and chocolate milk. Some of these dyes are approved for use in certain countries, while others have banned them, making it challenging for consumers to navigate. The safety of food dyes is controversial, especially in regards to children. Studies have linked them to hyperactivity in sensitive kids, and they may cause allergic reactions in some people. Because most food dyes are found in unhealthy processed foods, its easy to avoid them if youre sticking to a more natural diet.  Hydrogenated /­­ Partially Hydrogenated Oils You know when the World Health Organization plans on eliminating these fats from the global food supply, they must be pretty problematic. Created by forcing hydrogen gas into vegetable fats under extremely high pressure to turn liquid into solid, hydrogenation creates trans fats, which increases the amount of LDL cholesterol, lowers HDL cholesterol, therefore significantly increasing the risk of coronary heart disease. Whats more is that these fats are pro-inflammatory. Although their use has been banned in several countries, trans fats still lurk in many processed foods.  As long as there is less than .5% per serving, it isnt required in to be listed in the ingredients or nutritional information. The best way to avoid them is by cutting out processed foods, especially margarine, coffee creamer, chips and crackers, frozen pizza, fast foods, baked goods, and microwave popcorn.   Health Claims – these are put on the front of the box to lure you in, and can include buzz words like natural, whole grain, low-fat, no added sugar, organic, light, low calorie, gluten-free, and enriched. Terms like these should be a red flag for you, so read the entire label, including the ingredient list, the serving size, the amount and types of sweetener and fat used. Think critically and be selective – if it sounds too good to be true, it probably is.  The bottom line?! Stick to whole, or minimally-processed foods and ingredients as often as possible. Its better for you, and your family to make your own from scratch whenever possible. Not to mention, its fun to brag to everyone that youre a condiment master, a yogurt wizard, or a salad dressing whisperer.  I had so much FUN with these recipes! It was a blast to brainstorm which condiments I would attempt to health-ify, experiment with, and eventually master to make them all easy-to-make and delicious. My condiments wont last years in the fridge, but all of them passed the two-week mark with flying colours (all of them natural, of course). As long as youre using clean utensils to scoop out your servings, you shouldnt have a problem keeping these toppings around for a few weeks – ya know, if you can ration them for that long!  Yellow Mustard This was in fact my first attempt at making yellow mustard and it proved to be ridiculously easy! I think Id built it up in my head to be some complicated project, but wow was I mistaken. Just a few simple ingredients, and a little stovetop whisking will get you the brightest, tangiest, most beautiful ballpark mustard of your dreams! I must warn you, from one condiment-master to another, that the bubbling mixture gets darn hot and tends to splatter when its cooking. To avoid scalding yourself, use the pot lid as s shield (insert laughing emoji here).      Print recipe     Yellow Mustard Makes 1 1/­­4 cups /­­ 300ml Ingredients:  1 cup /­­ 250ml cold water 3/­­4 cup dry mustard powder 3/­­4 tsp. fine sea salt 1/­­2 tsp. ground turmeric 1/­­2 tsp. garlic powder 1/­­8 tsp. ground paprika 1/­­2 cup /­­ 125ml apple cider vinegar Directions: 1. In a small saucepan, whisk together water, dry mustard, salt, turmeric, garlic, and paprika until smooth. Cook the mixture over medium-low to low heat, stirring often, until it bubbles down to a thick paste, 30 to 45 minutes. 2. Whisk the apple cider vinegar into the mustard mixture and continue to cook until its thickened to the desired consistency – this can take between 5 and 15 minutes depending on how thick you like it.  3. Let the mustard cool to room temperature. Transfer the mustard to an airtight glass jar or container, and refrigerate for up to 3 months.  Honey Mustard Depending on how sweet you like your honey mustard, its just the above yellow mustard recipe with as much honey stirred in as you like! I added two tablespoons and it was perfect for me, but if you want even more, got for it. I recommend avoiding very runny honey, since this will loosen the mustard. Instead, opt for something on the thicker side to maintain the consistency. If youre vegan, brown rice or date syrup would be the best choices, since they are more viscous than maple syrup, for example. I love this on sandwiches with lots of fresh veggies and sprouts!     Print recipe     Honey Mustard Makes 1 1/­­4 cups /­­ 300ml Ingredients: 1 1/­­4 cups /­­ 300ml yellow mustard (recipe above) 2 Tbsp. raw honey Directions: 1. Combine the mustard and the honey. Taste and add more honey if desired. Store in an airtight container in the fridge for up to 3 months.  Grainy Dijon Mustard This style of Dijon is a whole-seed one, which is my favourite because of the great texture and colour variations. Its spicy and complex, and will only get better with time. Keep in mind that this recipe is in two stages, the first one requiring you to soak your mustard seeds the night before you plan on blending.      Print recipe     Grainy Dijon Mustard Makes 1 cup /­­ 250ml  Ingredients: 1/­­4 cup /­­ 40g yellow mustard seeds 1/­­4 cup /­­ 40g black mustard seeds 1/­­2 Tbsp. ground mustard 1/­­3 cup /­­ 75ml white wine vinegar 1/­­3 cup /­­ 75ml apple cider vinegar 2 tsp. maple syrup 1/­­2 tsp. sea salt Directions: 1. Combine all ingredients and refrigerate overnight (for 12-24 hours) to allow the mustard seeds to soften and absorb the flavours. 2. Place mixture in blender and mix on high for a minute or two, until the seeds have broken and the mustard thickens. 3. Transfer contents to a clean jar and enjoy! Dijon will keep for about one month in the refrigerator. Sweet Pickle Relish This was the most anticipated condiment to try and make myself, since its one of my favourites, but also one of the worst offenders for additives. I successfully recreated that gorgeous tang, and succulent texture of commercial relish that I loved so much as a kid. The taste of this one is off the charts! My recipe uses coconut sugar instead of refined sugar and syrups, so the colour is a little darker and browner than the conventional types, but I dont think youll notice – and you certainly wont miss the food colouring!     Print recipe     Sweet Pickle Relish Makes 2 cups /­­ 500ml Ingredients: 2 cups /­­ 340g finely diced cucumber 1/­­2 cup /­­ 85g finely diced yellow onion 1 tsp. salt, divided  1/­­2 cup /­­ 125ml apple cider vinegar  1/­­4 cup /­­ 40g coconut sugar 1/­­4 tsp. garlic powder 1 tsp. yellow mustard seeds 1 tsp. dried dill 1/­­4 tsp. turmeric 1/­­4 red bell pepper, finely diced 1 tsp. arrowroot, dissolved in 2 tsp. water Directions: 1. Toss the cucumber and onion with 3/­­4 teaspoon of salt in a sieve set over a bowl, and let drain for about 3 hours. Next, press the ingredients against side of sieve to release as much liquid as possible, then discard liquid from bowl.  2. Bring the vinegar, coconut sugar, and remaining 1/­­4 teaspoon of salt to a boil in a small saucepan, stirring until sugar has dissolved, then simmer until reduced to about a 1/­­2 cup /­­ 125ml (just eyeball it), about 3 to 4 minutes. Add the garlic, mustard, dill, and turmeric, stir until fragrant, about 1-2 minutes. 3. Add the drained cucumber and onion mixture, plus diced red bell pepper, and simmer, stirring for about 2 minutes. Make the arrowroot slurry, then whisk it into the relish. Simmer, stirring, 2-3 minutes until noticeably thickened. Turn off the heat and transfer relish to a glass jar or storage container and leave uncovered until it cools to room temperature, then put in the fridge. The relish will keep for up to a month in the fridge.  Tomato Ketchup This ketchup was an old blog post that I revisited and revised. I used to make this recipe in the oven, but my new method eliminates the need to crank up the heat when its probably the last thing you want to do. Instead, the whole thing is made on the stove, then blitzed up in the blender. Its deeply spiced and complex, so much more interesting than store-bought ketchup. The first time I made the new version, I used a good portion of it for a soup base, then added more to a dip – both were delicious, so if you have leftovers, put it to use in an unexpected place. Its tasty with everything!      Print recipe     Tomato Ketchup Makes 2 cups /­­ 500ml Ingredients: 1 Tbsp. coconut oil (expeller-pressed, flavour neutral)  3 star whole anise (make sure they are whole to remove easily!) 3 bay leaves 1 tsp. ground coriander pinch of chili flakes  1 large onion, chopped  3/­­4 tsp. sea salt  1/­­4 tsp. freshly ground black pepper 3 cloves garlic, minced 2.2 lbs. /­­ 1 kg tomatoes  2 Tbsp. balsamic vinegar 1 Tbsp. maple syrup  Directions: 1. Melt the coconut oil in a medium stockpot, then add the star anise, bay leaves, coriander, and chili flakes. Cook until fragrant about 2 minutes, then add the onions, salt and pepper, and cook until slightly browned, about 10 mins. Next add the add garlic, cook for 1-2 minutes, then add balsamic vinegar, scraping any stuck bits off the bottom of the pot. Add tomatoes and their juices, then bring to a simmer.  2. Cook on low heat for about 60 mins or until reduced and starting to caramelize on the bottom of the pot.  3. Turn off heat and remove bay and anise, add maple syrup. Let cool slightly and transfer to a blender, blend until smooth. Taste, and adjust seasoning to suit your taste.  4. Let cool to room temperature, then transfer to an airtight glass container and store in the fridge. Keeps for about one month.   Aquafaba Mayonnaise This was the most exciting discovery to make: vegan mayo using aquafaba! Aqua faba translates to bean water and its the cooking liquid from chickpeas. Although any can of chickpeas will have this, I make my own, since there are no additives or chemicals that have leached from the can itself. If you cook your own chickpeas from dried, you have aquafaba. Although I wouldnt normally consume large amounts of aquafaba, in this case its used in such a small amount that I think its fine. Plus, did I mention it makes vegan mayo?! The results are so unbelievably shocking and delightful that Im a convert, even though I eat eggs! I highly suggest using the most neutral-tasting olive oil you can find for this recipe. Since it makes up the majority of the flavour of the mayonnaise, a strong-tasting olive oil will overpower the delicate nature of this condiment. I used the one from Pineapple Collaborative, which works perfectly. I also tried avocado oil, grapeseed, and sunflower, but didnt like the results as much as mild olive oil. Its up to you! You can really use whatever you have on hand, just keep in mind that it will really dictate the taste of the final result.      Print recipe     Aquafaba Mayonnaise Makes about 1 cup /­­ 250ml Ingredients: 3 Tbsp. aquafaba 1/­­4 tsp. Dijon mustard 1/­­4 tsp. fine salt 1 1/­­2 tsp. freshly squeezed lemon juice 1 tsp. apple cider vinegar 3/­­4 cup /­­ 175ml mild olive oil (or other light-tasting oil) Directions: 1. Place the aquafaba in the bottom of a wide-mouth jar. Add the mustard, salt, lemon juice, vinegar, and the olive oil. Allow a minute for the oil to separate into a distinct layer. 2. Insert an immersion blender all the way to the bottom of the jar. (Note: this will not work with an upright blender) Start the blending process on medium speed and do not lift the blender until the mixture has thickened and turned white at the bottom of the jar. Only then, slowly move the blender up, waiting for the oil to incorporate as you go, until you get the texture of mayonnaise. Use immediately; refrigerate leftovers in a tightly sealed jar for up to 1 month. The mayonnaise will thicken slightly once cooled in the fridge. Smoky Secret Sauce This is the creamy, tangy, and perfectly seasoned sauce that most famously adorns the Big Mac burger from McDonalds. Whats best about my version is that it has zero secrets...nothing weird to hide here! I had the most fun with this recipe, since it required a number of the condiments that Id already made as ingredients. I did deviate a tad from the original and added smoked paprika, since I love the added dimension of smoke flavour to anything thats going on grilled food, but Ive also found this to be a stellar salad dressing, especially for chop-style salads that have chunky, less delicate ingredients. I hope you find some fun things to slather it on this summer. Its lip-smakingly tasty!      Print recipe     Smoky Secret Sauce Makes 1 cup /­­ 250ml Ingredients: 3/­­4 cup /­­ 175ml aquafaba mayonnaise (recipe above) 1 tablespoon yellow mustard (recipe above) 2 tablespoons sweet pickle relish (recipe above) 1 tsp. maple syrup 1/­­2 teaspoon white wine vinegar 1/­­2 teaspoon paprika 1/­­4 tsp. smoked paprika (not traditional, but delicious!) 1/­­4 teaspoon garlic powder 1/­­4 teaspoon onion powder Directions: 1. Fold all ingredients together in a small bowl or jar. Enjoy immediately, and store leftovers in an airtight container in the fridge for 2-3 weeks.    As a bonus, Ive included this stellar recipe for carrot hot dogs – since youll need a high-vibe wiener to put your condiments on! Hahaaa! I realize that carrot hot dogs are pretty 2018, but Id never tried them before and it was a very amusing undertaking. I looked at a number of recipes online and my version is a mash-up of the ones that sounded the most delicious. My method is also much easier and faster than other versions Ive seen, since its just a braise on the stove and a quick grill (no marinating, steaming, roasting, etc).  The important thing to keep in mind for this recipe, is that the amount of time you braise the carrots for,Im  will be dictated by the girth of the carrots. Mine were more sausage-sized (approx 1.5 or 3.5-3.75 cm) than a typical hot dog wiener, and a 20-minute simmer was the perfect amount. If your carrots are smaller, Id go down to 15 minutes. Insert a sharp knife to check on the doneness after 10 minutes or so, and take them out when they are tender, but way before they get mushy. Remember that youre also going to be grilling them for 10 minutes so they will cook even more, and you dont want them too soft. The final result should be tender all the way through, but shouldnt fall apart in your mouth.     Print recipe     Carrot Hot Dogs Serves 8 Ingredients: 8 large hot dog-sized carrots 8 hot dog buns 1/­­4 cup /­­ 60ml tamari 1/­­4 cup /­­ 60ml apple cider vinegar  1 cup /­­ 250ml vegetable broth or 1 tsp. vegetable bullion powder + 1 cup water 2 Tbsp. pure maple syrup 2 Tbsp. coconut oil (preferably expeller-pressed, flavour neutral) 1 Tbsp. liquid smoke 2 tsp. yellow mustard 1 tsp. garlic powder 1 tsp. paprika 1/­­2 tsp. onion powder 1/­­2 tsp. ground black pepperWash and peel carrots. Round the edges of the carrot to look more like wieners, if desired.  Direcitons: 1. Whisk all marinade ingredients together in a large stockpot with a lid. Add the peeled carrots and bring to a boil, reduce to a gentle simmer, and cook with the lid on for about 20 minutes (less if your carrots are on the thin side, see headnote). Remove from heat and turn on the grill.  2. Grill the carrots over medium-high, turning every couple of minutes, basting them with the remaining braising liquid if desired. Cook until slightly charred and fragrant, 10 minutes total. Grill or toast the buns. Place a carrot on each bun and enjoy with all of the condiments! I wish you all an incredible summer ahead! I recognize that this season is going to look very different from years past, but as long as were all healthy and the sun is shining, weve got it pretty good. Stay safe out there, and keep fuelling your body with the whole foods it needs to thrive and feel alive!  All love and happy condiment-making, Sarah B The post High-Vibe Condiment Classics appeared first on My New Roots.

Vegan Spanish Cauliflower Rice – Easy One Pot Recipe ( Low Carb)

April 26 2020 Vegan Richa 

Vegan Spanish Cauliflower Rice – Easy One Pot Recipe ( Low Carb) This easy One Pot Vegan Spanish Cauliflower Rice is full of sweet and smoky flavors and super easy to make! A great, healthy low carb alternative to white rice packed with nutrients. Gluten-Free, Paleo, Low Carb, Whole30, and Plant-Based. Jump to Recipe Looking for a quick and easy vegan side dish that is chock full of healthy veggies and brings back memories of carefree vacations in Spain. This easy One Pot Spanish Cauliflower rice is the perfect low-carb complement to any Spanish or Mexican main dish – but really any south-of-the-border meal. This meal is also relatively low-calorie. One cup of cooked cauliflower rice has only about 25 calories, and one cup of cooked brown rice has about 218. So there’s that. A great way to keep things lean without compromising on flavor.Continue reading: Vegan Spanish Cauliflower Rice – Easy One Pot Recipe ( Low Carb)The post Vegan Spanish Cauliflower Rice – Easy One Pot Recipe ( Low Carb) appeared first on Vegan Richa.

20 Unexpected Ways to Use Cauliflower

April 20 2020 Oh My Veggies 

You know the old saying… if life gives you cauliflower, make pizza crust. What--that’s not a saying?! Well, I propose right here and now that it should be. We all know cauliflower is a pretty great vegetable, sure. But do you know just how versatile it is? Did you know you can take a head of the stuff and make, yes, a pizza crust? Or a lightened-up version of mashed potatoes? How about hummus? Rice?! Popcorn! Buffalo wings!! This incredible cruciferous vegetable isn’t only low in carbohydrates (perfect for those eating lower-carb diets), it’s utterly packed with nutrients. So the fact that you can transform it into a myriad of other things--usually as as substitute for something that would have been far more calorie-dense--it’s a very good thing. Here are 20 brilliant cauliflower recipes from around the web that touch upon the infinite possibilities for this one remarkable vegetable.

Recipe | Drunken Grilled Cheese Sandwiches

April 17 2020 Oh My Veggies 

I’m not sure why I love cooking with beer so much when I don’t like to drink beer at all. Escandalo! A food blogger that doesn’t like beer! Yes, it’s true; I’m just not a fan. I do like Guinness and I love me some lambic (my Chocolate Lambic Cupcakes are probably one of my favorite recipes on this blog), but other than that, beer is just yucky to me. And of course, when you don’t like beer, people never just take it at face value. No, they assume you’re judgy about drinking or that you’re uncool or super religious. Can’t a person just not like beer? Is it really that strange? C’mon, you know it tastes kind of foul. You know it does! Cooking with beer is another story, though. And that bitter flavor that keeps me from drinking beer is the very reason I love to cook with it--I like that slight bitter note that it lends to dishes. It adds interest and depth without adding a lot of calories. Case in point? These Drunken Grilled Cheese Sandwiches. After making Drunken Franks with Field Roast Frankfurters last week, I became a little bit obsessed with the idea of […]

Recipe | Apple Cinnamon & Quinoa Muffin Top Cookies

March 16 2020 Oh My Veggies 

When deciding on a name for these cookies, I was all excited thinking I had come up with something totally original--muffin top cookies! And then I did a search for the term and, sure enough, lots of people make muffin top cookies. But! I’m the only one that’s made Apple Cinnamon & Quinoa Muffin Top Cookies! So that’s something, right? This recipe is really a happy accident. I wanted to make a breakfast cookie that was low in calories and fairly substantive and healthy. I decided to put quinoa in the cookies, but I wasn’t sure how to go about doing it, so I adapted a recipe from Bon Appetit. One of the changes I made was to sub out white whole wheat flour for whole wheat pastry flour. In my mind, I couldn’t see much of a difference between the two–since I like whole wheat, I’ve never been one to buy the white wheat stuff. Well! It turns out that using pastry flour in cookies makes them cakey. I was expecting to open the oven and find chewy cookies waiting for me and instead, I had something that looked more like muffin tops. I resigned myself to buying the […]

Aloo Matar – Easy Pea & Potato Curry (Vegan)

March 1 2020 Vegan Richa 

Aloo Matar – Easy Pea & Potato Curry (Vegan)This easy Indian Aloo Matar – Pea & Potato Curry is done in 30 minutes, requires only a few basic ingredients and is such a simple and quick plant-based weeknight meal. Gluten-free, dairy-free, soy-free. Oil-free option included. Jump to Recipe Coming at you with a delicious Indian weeknight recipe that comes together quickly and needs very basic ingredients most of which you probably already have at home! One of those recipes that I can always make, even when I dont know what else to make because the fridge is almost empty! Aloo Matar! Bonus, it’s my mom’s recipe so obviously it’s the best and tested until perfect! What is Aloo Matar? Aloo translates to potato and matar to peas – potatoes and peas, that’s what we’re cooking today. But in the most delicious manner! This is a simple vegetarian Indian dish originating in the Punjab region of India. It is made of potatoes and peas in a spicy thick onion tomato gravy. The dish is made throughout the country in a few different versions. While some Aloo Matar recipes use a creamy coconut base, others simmer the potatoes in a tomato sauce. We are cooking the tomato version which is a bit lighter and lower in calories. Potatoes are used in tons of Indian recipes. Often they are paired with other vegetables like cauliflower in aloo gobi or spinach or beans! I love cooking with potatoes as they are a.) available all year long, b) cheap, c) delicious and oh so comforting. Right in the end, I listed you all my favorite Indian potato recipes. This recipe has just potatoes, green peas, onion, garlic, ginger, green chili, tomatoes, and a few basic Indian spices. A very simple and beginner-friendly recipe that you just cannot go wrong with. Its lightly spiced, so absolutely doable even for kids and/­­or sensitive tummies. Ingredients needed for making this Indian Pea & Potato Curry: - Peas: You can use fresh or frozen peas. Make sure not to overcook them or they will lose their pretty color. - Potatoes: Make sure to cut them into even-sized cubes so that they are all cooked at the same time. If you chop them too small, they will get mushy and might dissolve in the curry. As a short-cut, or if you have leftovers to use up, you could add boiled potatoes. Obviously, this takes off some of the cooking time. - Ground Spices: Cumin, coriander, turmeric, cayenne pepper, garam masala. Flavor central! - The holy trinity of ginger, onion, and garlic is added to the toasted spices to form the base of the gravy. - Fresh green chilie adds a bit of heat, but don’t worry – this dish is not spicy. Thai green chili pepper or Serrano pepper works well here. However, if you don’t tolerate any spice, leave it out. - Fresh tomato puree is added for color, body, and texture. I make it from scratch pureeing two fresh tomatoes. You could use canned diced tomatoes and puree them or  half the amount of canned tomato puree as it is more concentrated. Tips and Substitutions for making Aloo Matar: - To make this recipe oil-free, skip the first step. Saute spices in broth or water. You could also use boiled potatoes instead of raw. - Keep in mind that, as this dish sits the gravy will get thicker as the potatoes tend to absorb some of the liquid. When reheating, you might have to add a splash of water or broth. - To make the gravy even more fragrant, sprinkle garam masala into the gravy towards the end. - I also like to sprinkle some dried fenugreek leaves on top for additional flavor. How to make the best Aloo Matar: Heat oil in a skillet over medium heat. Add potatoes and cook them for 3 to 5 mins, stirring occasionally. Meanwhile coarsely crush the seeds in a grinder or mortar and pestle and chop the onion, garlic, ginger, chili by knife or using a food processor. Transfer the potatoes to a bowl. Heat a tsp of oil over medium heat. Add the crushed seeds and cook for half a minute. Now, add in the onion, garlic, ginger, chilies and cook for 3 mins or until translucent. Mix in the ground spices and stir in the tomato puree. Let everything cook for 3-4 mins to thicken it some more. Add the potatoes, salt and water, and cover and cook for 15 mins. Check for seasoning (add salt, if needed) and add more water if it has gotten too thick. Add the peas and half the cilantro and cover and cook until potatoes are fork-tender. Garnish your vegan Aloo Matar with more chopped cilantro and crushed pepper flakes. What shall I serve with Aloo Matar? I like serving this potato and pea curry with plain Basmati rice or a bowl of fragrant seasoned rice like this turmeric lemon rice. However, this pea potato curry also pairs extremely well with roti or any vegan flatbread of choice. More delicious Indian potato curry recipes from the blog: - Instant Pot Saag Aloo (Sweet Potato and Chard) - Potato Eggplant Curry - Chickpea Sweet Potato Spinach Curry - Aloo Gobi -Baked    Mums Aloo Matar This easy Indian Aloo Matar Pea & Potato Curry is done in 30 minutes, requires only a few basic ingredients and is such a simple and quick plant-based weeknight meal. Gluten-free, dairy-free, soy-free. Oil-free version included.   - 2 tsp oil (divided) - 3 medium potatoes cubed small. - 1/­­2 tsp cumin seeds - 1 tsp coriander seeds - 1/­­4 cup chopped onion - 4 cloves of garlic (finely chopped) - 1 inch ginger (finely chopped) - 1/­­2 hot green chile (finely chopped) - 1/­­2 tsp turmeric - 1/­­3 to 1/­­2 tsp cayenne - 2 medium to large tomatoes (pureed) - 1/­­2 tsp salt - 1 cup water - 1/­­2 cup peas - 1/­­2 cup chopped cilantro (loosely packed divided) - optional additions: sprinkle garam masala towards the end (1/­­2 tsp dried fenugreek leaves) - Heat oil in a skillet over medium heat. Add potatoes and Cook for 3 to 5 mins, stirring occasionally. Meanwhile coarsely crush the seeds in a grinder or mortar and pestle and chop the onion, garlic, ginger, chili by knife or a food processor. -  Transfer potatoes to a bowl. Heat a tsp of oil over medium heat. Wait till it's get hot. Add the crushed seeds and cook for half a minute. - Add the onion, garlic, ginger chilie and cook for 3 mins or until translucent. - Add the ground spices and mix in. Add tomato puree and cook for 3-4 mins to thicken. - Add the potatoes, salt and water and cover and cook for 15 mins. - Check and add more water if needed. Add the peas and half the cilantro and cover and cook until potatoes are tender to preference. -  Taste and adjust salt and flavor. Garnish with more cilantro, pepper flakes. - To make this recipe oil-free, skip the first step. You could also use boiled potatoes instead of raw. - Keep in mind that, as this dish sits the gravy will get thicker as the potatoes tend to absorb some of the liquid. When reheating, you might have to add a splash of water or broth. - To make the gravy even more fragrant, sprinkle garam masala into the gravy towards the end. - I also like to sprinkle some dried fenugreek leaves on top. - The nutrition facts do not include rice or any sides.        The post Aloo Matar – Easy Pea & Potato Curry (Vegan) appeared first on Vegan Richa.

Celebrate Healthy-Fat Tuesday by Adding These 8 Plant-Based Ingredients to Your Meatless Monday Menu

February 24 2020 Meatless Monday 

Celebrate Healthy-Fat Tuesday by Adding These 8 Plant-Based Ingredients to Your Meatless Monday MenuThis week, in honor of Mardi Gras, were celebrating Healthy-Fat Tuesday with a list of foods and ingredients rich in healthy fats. Fats are complex and often misunderstood nutrients. Despite their often-misleading name, fats play an important role in healthy balanced diets and their consumption doesnt necessarily lead to weight gain. Saturated and unsaturated are the two major categories of dietary fats. Saturated fats are typically solid at room temperature and are predominately found in red and processed meats, whole milk and whole-milk dairy products, cheese, and baked goods. Although fine in moderation, the USDA Dietary Guidelines recommend limiting saturated fat to under 10 percent of your daily caloric intake. Unsaturated fats come from vegetables, nuts, seeds, and fish, and are labeled as good fats because their consumption is associated with lower rates of cardiovascular disease and all-cause mortality. Try incorporating these foods and ingredients into your weekly Meatless Monday menu. Avocado With 77 percent of calories from fat, this pretty green fruit is actually one of the fattiest plant foods on Earth. Avocado is rich in oleic acid, a monounsaturated fatty acid associated with reduced inflammation. Easily add some to your diet with this recipe for Garlicky White Bean Avocado Toast. Canola Oil Derived from the rapeseed, canola oil has a similar nutritional profile to olive oil but contains a slightly lower percentage of saturated fat. Its one of the most versatile cooking oils, which makes it excellent for frying and medium-heat cooking. It can also be used as the base for salad dressings, sauces, and marinades. Flaxseeds Flaxseeds are high in fiber and protein, but theyre also one of the richest sources of plant-based omega-3 fatty acids -- polyunsaturated fats that are associated with benefits for heart health. Hemp Seeds While technically categorized as a nut, the hemp seed is nutrient-dense and a terrific source of both omega-6 and omega-3 essential fatty acids. Try adding a scoop to smoothies, muffins, or chia pudding. Olive Oil Although it contains small levels of saturated fat, olive oil is predominately composed of a monounsaturated fat called oleic acid. Studies link oleic acid to lower levels of inflammation, but the health benefits of olive oil range from a reduced risk of stroke and heart disease to weight loss. Peanuts An easy and accessible snack, a little pouch of peanuts can instantly cure your hunger pangs. Peanuts are so satiating because of their high-fat content. Classified as an oilseed rather than a nut, the peanut is nearly 50 percent fat, most of which is mono- and polyunsaturated. Try adding some to this hot and spicy Peanut Noodle. Tahini Made from pulverized sesame seeds, tahini -- along with chickpeas -- is one of the main ingredients in hummus. Sesame seeds are made up of 80 percent mono- and polyunsaturated fats, which research shows can help lower cholesterol levels. Tahini makes the perfect dressing for roasted vegetables or this Curry Carrot Salad. Walnuts Like most nuts, walnuts contain good fats, but they are also an important vegetarian source of omega-3 fatty acids. Research shows that omega-3 plays a critical role in reducing oxidative stress in the brain and can even help with the development and function of the central nervous system. Eat them roasted or blend them up with lentils to make the perfect plant-based meatball.   Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post Celebrate Healthy-Fat Tuesday by Adding These 8 Plant-Based Ingredients to Your Meatless Monday Menu appeared first on Meatless Monday.

Eat Your Way to a Reduced Risk of Heart Disease

February 3 2020 Meatless Monday 

Eat Your Way to a Reduced Risk of Heart DiseaseHeart disease (also referred to as cardiovascular disease) is a term that covers an array of health conditions affecting the heart such as coronary artery disease, heart rhythm problems (arrhythmias), and congenital heart defects. Heart disease is the leading cause of death in the United States for both men and women, with half of all Americans (47%) qualifying for at least one of the three key risk factors (high blood pressure, high cholesterol, smoking cigarettes). For more information about the relationship between diet and heart disease, check out our Meatless Monday heart-health guide . The good news is that you can manage two of these risk factors -- high blood pressure and high cholesterol --by making a few simple adjustments to your daily diet, without missing out on flavor. In honor of American Heart Month, weve put together a list of tips to help you eat your way to a reduced risk of heart disease. Eat More Fruits and Vegetables Fruits and vegetables contain the nutrients your body needs to function properly and ward off disease. Many fruits and vegetables, regardless of how theyre prepared (sans the deep fryer), are low in calories and contain vitamins, minerals, and fiber that help prevent heart disease. Focus on the Right Fats The American Heart Association emphasizes the importance of eating the right type of fats and oils. Saturated fats from animal products, trans fats, and hydrogenated vegetable oils should be replaced with healthy fats like olive oil and canola oil. Go with Whole Grains Whole grains provide the body with fiber and other nutrients that regulate blood pressure and promote heart health. Improve your diet by swapping out white rice, bread, and pasta for brown rice and whole-wheat varieties of your favorite carbohydrates. Maintain a Healthy Weight Excess weight and a large waist size have been found to raise the risk of developing heart disease. Reaching a healthy weight doesnt require an extreme diet, but rather a commitment to weekly exercise and an eating plan rooted in fruits, vegetables, legumes, and other minimally processed foods. Limit Consumption of Red and Processed Meats Processed meats contain high amounts of additives, chemicals, and sodium. These foods, which include deli meats, hot dogs, sausages, and bacon, should only be consumed in moderation. Think Mediterranean Studies show that a Mediterranean-style diet which includes a balanced proportion of fruits, vegetables, legumes, healthy oils, and monosaturated and polyunsaturated fats, reduced incidences of major cardiovascular disease. Avoid Too Much Sugar and Processed Carbohydrates Foods of minimum nutritional value like sugar-sweetened carbonated soft drinks, white breads, pastas, and other heavily processed carbohydrates are major sources of excess calories and can lead to weight gain and insulin resistance. Control Portion Size Moderation is key to any healthy diet. Reducing serving sizes grants you the flexibility to eat a wider variety of foods you enjoy. For more information on meat reduction and heart health: Reduce your risk of heart disease by starting healthy habits on Monday Check out the Meatless Monday Recipe Gallery for healthy, tasty recipes Join the community and share photos of your own plant-based creations by using the hashtag #MeatlessMonday and tag @MeatlessMonday. The post Eat Your Way to a Reduced Risk of Heart Disease appeared first on Meatless Monday.

Roasted Cauliflower Hummus

January 20 2020 Oh My Veggies 

You know what I hate? Suggested serving sizes. I love hummus. I don’t make usually make hummus myself (unless it’s Edamame Hummus) because it ends up being a disaster, so I buy the little tubs of hummus at the grocery store. And I totally want to eat half the tub in one sitting. But a serving size is almost always two tablespoons. Two tablespoons. Which is nothing! Who eats two tablespoons of hummus?! I am totally a volume eater. Hummus is a healthy food, but the calories really add up when you want to eat more than two tablespoons. So I thought I’d try replacing the chickpeas with roasted cauliflower. Oh sure, my hummus wouldn’t have as much protein, but I’d be able to eat a lot more of it, which is nice too, right? As usual, I thought I was being super innovative, but then I Googled it and about a gajillion recipes for paleo hummus made with cauliflower came up. Oh snap. Anyway, if you divide this Roasted Cauliflower Hummus into four HUGE SERVINGS (see, all caps means the servings are big), you end up saving about 90 calories per serving. I kind of wanted to have a […]

Recipe | Baked Sriracha Butternut Squash Fries

December 2 2019 Oh My Veggies 

I am perpetually counting calories. Which is a whole lot of fun! Perhaps this is just my perception, but it sure seems like the food blogging world is full of the “Oh gosh, I just eat whatever I want and I never workout!” types who weigh 110 pounds and post six dessert recipes a week, usually involving Rolos and/­­or several heaping cups full of Nutella and I resent them and their amazing metabolism. I am not one of those bloggers. Nope. I have to watch every single thing I eat. So butternut squash fries make a frequent appearance on our dinner table. If I’m making veggie burgers or grilled cheese or something else that’s a little bit high in calories, butternut squash fries are a good low calorie counter-balance to that. And they’re filling! And delicious! And healthy! Butternut squash is high in fiber, beta carotene, potassium, and Vitamins C & B6. So in addition to having fewer calories than potato fries, they’re more nutritious too. Lower calories! More nutrition! Really, you can’t go wrong with butternut squash fries. Okay, there’s one slight downside. Butternut squash fries are not as crispy as regular fries. They’re just as versatile, though. I […]

Chia Green Super Smoothie

August 12 2019 VegKitchen 

Chia Green Super Smoothie Green smoothies are all the rage, and are that much better with the addition of chia seeds. They are a great way to get a bold dose of veggies, fiber, and nutrients in a healthy, convenient, low-calorie way. Recipe and photo from Chia: The post Chia Green Super Smoothie appeared first on VegKitchen.

Veg Out for National Hot Dog Day with 5 Great Veggie Dogs

July 15 2019 Meatless Monday 

Veg Out for National Hot Dog Day with 5 Great Veggie DogsJuly 17th is National Hot Dog Day and the perfect time to try a delicious plant-based version of Americas classic summertime food. There are plenty of tasty meatless hot dog options available. Weve rounded up some of the most popular options, all of which are packed with tons of plant-based protein and taste.   Photo: Field Roast   Field Roast - (21 grams of protein) These hot dogs go by frankfurters and get their flavor from fresh garlic, fresh onions and Field Roasts own traditional blend of spices. Reviewers acclaim these fancy hot dogs have a texture that feels like a real meat hot dog and doesnt taste like fake meat. Do a taste test with your friends and family to see if they can tell the difference.       Photo: Tofurky     Tofurky - (17 grams of protein) Made with organic tofu and lots of flavor, this long-time veggie dog favorite has been described as having nearly the same texture as meat hot dogs but with a bit more spice. Who says tofu is bland?         Photo: Beyond Meat   Beyond Meat - (16 grams of protein) OK, a bit of a cheat. These are technically plant-based sausages, but hey, they fit on a hot dog bun. Beyond Meat is getting its fair share of press lately, and for good reason. They are popping up in global fast food chains, have tons of adoring fans and have been dominating the stock market with their recent IPO.       Photo: Lightlife     Lightlife - (7 grams of protein) Another plant-based hot dog on the list that has been around awhile. Which means people like them. And with only 50 calories per serving, they will fill you up, without weighing you down.             Photo: Morningstar Farms   Morningstar Farms - (7 grams of protein) Morningstar Farms products have been vegetarian staples for years. So theyve perfected the art of meatless cuisine. The texture for these veggie dogs is great, appealing to both vegetarians and carnivores alike. Insider tip, the hot dogs are a bit small for standard buns, so you might want to double the veggie dog fun to fill up the bun.     Let us know your fave. On June 17th post your favorite veggie hot dog using #NationalHotDogDay #MeatlessMonday and @MeatlessMonday Want more veggie inspiration? Weve got tons of plant-based recipes on our site. Check them out here. Head over to the Meatless Monday Summer Cookout Pinterest Board, where youll find plenty of tasty, plant-based BBQ ideas. The post Veg Out for National Hot Dog Day with 5 Great Veggie Dogs appeared first on Meatless Monday.

aate ki barfi recipe | sukhdi | wheat barfi | gur papdi | gol papdi

June 27 2019 hebbar's kitchen 

aate ki barfi recipe | sukhdi | wheat barfi | gur papdi | gol papdiaate ki barfi recipe | wheat barfi | gehu ke aate ki burfi with step by step photo and video recipe. indian recipes are full of traditional sweets which are made for various reasons and occasions. generally these sweets are considered as calories high and always scrutinized as unhealthy food. but then there are some healthy sweets too, made with wheat flour, jaggery and aate ki barfi recipe is one such healthy sweets recipe. The post aate ki barfi recipe | sukhdi | wheat barfi | gur papdi | gol papdi appeared first on Hebbar's Kitchen.

Roasted Green Beans & Mushrooms with Walnuts

May 10 2019 Oh My Veggies 

This Roasted Green Beans & Mushrooms recipe is one from my side dish arsenal. Side dish arsenal? Yes! It’s my collection of fast, effortless side dishes–things that can be thrown together quickly so when my main dish requires a little more work, I can make a side that’s pretty much hands-off. They’re also a little bit lower in calories, so they pair perfectly with heavier entrees. I’ve shared a lot of these recipes here already–Barbecue Zucchini Fries, Roasted Broccoli, and Roasted Cauliflower & Kalamata Olives are a few of my favorites. I make sides like this all the time–I used to rely on frozen veggies in such cases, but I’ve been working on building a collection of go-to recipes that take only a few more minutes than those frozen vegetables, but taste a million gazillion (actual number!) times better. This recipe really couldn’t be much easier–the most time-consuming part is trimming the green beans. (And trust me, if you’ve never had roasted green beans before, the 5 minutes of trimming and cutting is well-worth the effort.) Once you’ve cut the beans and mushrooms, you throw them onto a baking sheet with the walnuts, spray them with cooking spray, and 15 […]

Inexpensive Plant-Based Ingredients That Won’t Go Bad

March 30 2020 Meatless Monday 

Inexpensive Plant-Based Ingredients That Won’t Go BadEvery food item will eventually go bad, but there are many food staples that offer a terrific value, can be prepared in big batches, and have an incredibly long shelf-life. Some of these ingredients can serve as the centerpiece of a meal, like potatoes, beans, and pasta, while others act as supporting actors, providing quick bursts of flavor to ordinary dishes. Best of all, many of these foods are completely plant-based and rich in many of the essential vitamins and minerals necessary for a healthy body. Our list of plant-based ingredients all have a shelf life of over two months (when stored properly) and are relatively inexpensive. But most importantly, these pantry staples give you the opportunity to get in the kitchen and experiment with flavors and ingredients that you may have overlooked in the past. And Meatless Mondays are always a great opportunity to start a new healthy ritual. Beans Often sold for less than a dollar a can, beans are the ultimate plant-based protein. With so many different types to choose from -- kidney, black, pinto, cannellini, pigeon peas, butter beans -- the recipe possibilities are endless. Make a stew, vegetable chili , bean salad, or these black bean meatless balls with zucchini noodles . Diced Tomatoes (canned) Take a simple stew, stir-fry, or sauce to the next level with a can of diced tomatoes. At only a buck a can, diced tomatoes will become your new secret weapon in the kitchen. Try adding them to this boldly-seasoned spicy chickpea ragout. Frozen Fruits and Vegetables Toss them into a blender, soup pot or sauté pan to add some nutrients and heft to your mid-week meals. When stored properly, frozen fruits and vegetables will last years (but please dont make them wait that long). Some frozen vegetables -- spinach, collards, broccoli rabe -- should be thawed and drained before cooking, while others like broccoli, peas, and peppers can be thrown into a hot pan as-is and easily transformed into a garlic-ginger fried rice. Granola A bag of granola wont run you much more than $4.00, depending on the brand, but it will impart an invaluable crunch to yogurt and oatmeal. Many manufacturers sell granola with a shelf life of up to six months, but it should be good to eat it even past that point (although it might not retain its full crunch). Lentils (dry) At $1.50 per pound, a bag of dried lentils is one of the best bargains in the grocery store. Besides an almost indefinite shelf life, the lentil contains a laundry-list of essential minerals like iron, folate, and manganese, is packed with protein, and is a great source of fiber. If youve never before cooked with dried lentils, start with a simple stew or this easy French lentil salad with cherry tomatoes. Onions When stored in the refrigerator, onions can last for up to two months (sometimes longer). Theyre pretty cheap, too, costing only around $1.00 – $1.50 per pound. Sear on the stove top for a smoky, charred flavor or cook them low-and-slow to unlock their natural, caramel-like sweetness and sprinkle them over this sweet potato caramelized onion stew. Oatmeal Think of oatmeal as a blank canvas. Costing less than a quarter per serving, let your imagination run wild when it comes to cooking breakfast. Mix in everything from peanut butter, jam, nuts, seeds, or even savory spices. Dried oatmeal can last longer than a year when properly stored. Use oatmeal in this vanilla almond milk oatmeal or try using it to make dessert, like this apple cranberry oatmeal bread. Pasta Costing only $1.00 per box, your pantry should be loaded with pasta, but we recommend going beyond the standard semolina/­­durum wheat flour varieties and experiment with pastas made from whole grains, vegetables, lentils, and chickpeas. Try some unique flavor combinations to keep things interesting, like this recipe for green tea pesto pasta . Peanut Butter Whether you like it creamy or crunchy, peanut is the ideal pantry staple . A serving of peanut butter is packed with protein and healthy fats, both of which will keep you feeling nice and satiated. Peanut butter has a shelf life of more than a year (unopened), and many brands of sell for less than $2.00 a jar. Polenta (corn meal) Polenta is made by mixing cornmeal (dried, ground corn) with either water or milk. Inexpensive and versatile, polenta can serve as the foundation of any number of meals, pairing especially well with tomato sauce, like in this recipe for Italian white beans with kale and polenta.  Potatoes These starchy staples dont last forever, but when stored in a cool dark space they can last for between 2 - 3 months. At around .50 cents per pound, the potato is an excellent source of fiber, nutrients, and calories; they can add creaminess to soups or serve as a vessel for a delicious stuffed potatoes primavera . Rice Whether its white, brown, or wild, rice costs less than a quarter per serving. Rice can serve as an accompanying carbohydrate or act as the main meal. For a new take on everyones favorite grain, try this vegetarian biryani or meatless brown rice jambalaya . Salsa Jarred salsa is an excellent (and convenient) alternative to fresh varieties. Add a tablespoon to anything bean burritos and taco bowls to spicy puttanesca pasta and gallo pinto ; mash some together with a ripe avocado and youve got a quick-and-easy guacamole. Soy Sauce Drizzle soy sauce into your stir fry, salad, sautéed vegetable, or tomato sauce for a boost of salty umami flavor. You can also use it liberally in this yummy Asian noodle bowl with spicy almond sauce . Soy sauce can cost as little as $2.00 a bottle and can last nearly two years after opening when stored in the refrigerator. Sweet Potatoes The sweet potato is natures candy; slice it down the middle and heat in the microwave for five minutes and out comes tasting reminiscent of a sugary soufflé. If you want to try making a dish that requires a little more technique, cook up this spicy and aromatic sweet potato chana or a coconut milk sweet potato white bean soup . Vegetable Broth/­­ Bouillon A box of vegetable broth is a staple of any kitchen, but you can expand your soup selection by adding some chickn bouillon cubes to your pantry. Add some beans, frozen vegetables, and seasonings and you have a clean and simple dinner for around $1.00 per serving, or add some flour, nut-milk, and noodles for a creamy vegetable noodle soup . Curious about what other plant-based ingredients you should be storing in your pantry? Check out our list of 20 Essential Meatless Monday Ingredients . The post Inexpensive Plant-Based Ingredients That Won’t Go Bad appeared first on Meatless Monday.

Here’s How You Can Use Tofu to Recreate Your Favorite Comfort Foods

March 9 2020 Meatless Monday 

Here’s How You Can Use Tofu to Recreate Your Favorite Comfort FoodsInexpensive, packed with protein, and easy to store, tofu is an indispensable wonder food that you simply must have in your refrigerator at all times. Tofu is sold in different levels of firmness, which can range from silken (pillowy and custard-like) to extra firm (spongy). The less-firm varieties have higher water content, making them better for cream and dairy replacements. Tofu can also be used to boost the nutritional quality of your favorite dishes; blend a block of silken tofu into your typical roux-based cheese sauce for a plant-based protein boost, and no one will notice the difference. This Monday, experiment with tofu by incorporating this versatile ingredient into some of your favorite classic comfort foods. Our top tofu tips and hacks: o Press your tofu to remove water before cooking or marinating o Freeze and thaw tofu to achieve a texture more similar to meat o Marinate tofu with your favorite sauces, avoid oil-based marinades o Press, cube and air-fry or bake tofu with your favorite seasonings for easy and delicious toss-ins for salads, stir fry, burritos and beyond Alfredo Sauce Traditional Alfredo sauce is heavy, rich, but oh so delicious. Try using tofu for a version thats light, creamy, lower in calories, and higher in protein. Whats the secret? Just blend together silken tofu, vegetable broth, Italian seasoning, vegan butter, and a healthy amount of nutritional yeast. Liberally coat some fettuccine and enjoy. Buffalo Wings When battered, breaded, and baked, tofu becomes crisp on the outside, just like your favorite chicken wings. To make tofu wings, simply dredge extra-firm tofu blocks in cornstarch, dip them in a plant-based milk, coat in bread crumbs, seasonings and bake or air-fry until brown. You can create your own Buffalo sauce by mixing together hot sauce (Franks RedHot is the classic), butter or non-dairy butter substitute, and granulated garlic. Drooling for more? Check out this Crispy Tofu Finger recipe. Caesar Dressing No eggs or anchovies required to make this plant-based Caesar dressing . Blend together silken tofu, lemon juice and zest, garlic cloves, capers, Dijon mustard and nutritional yeast. Pour over some grilled romaine lettuce, and your first course it ready to go. Chicken Fried Tofu Chicken fried steak is a southern staple, but the technique, which involves a thinly sliced protein thats been breaded and pan-fried, can be made with tofu to produce the same crispy, comforting outcome. The recipe is straightforward : Simply drain, slice, and press tofu to remove as much moisture as possible; dip slices into a batter (use plant-based milk, flour, and some vinegar or lemon juice); and, finally, cover in your breading. Put the finished steaks on a wire cooling rack and bake, air-fry or sauté until golden and crispy. Jalapeno Poppers Ideal for game days and gatherings, the jalapeno popper has achieved mythical status as one of the ultimate appetizers. For a plant-based version , swap out the cream cheese for a tofu cream cheese -- which you can buy or easily make on your own . To make these plant-based bites, seed the jalapenos, slice down the middle, stuff with your tofu cream cheese and whatever other goodies you have available -- non-dairy cheese, scallions, chile powder -- and give them a quick roast in the oven until nice and charred, and top with some crushed potato chips for a little texture. Jamaican Jerk Tofu This is the kind of miracle dish that can convert anyone to tofu. The Jamaican jerk seasoning is sure-to-please. Its sort of like barbeque and sort of like curry, savory and sweet at the same time. The recipe for Jamaican Jerk Tofu is super simple: Just press and slice the tofu, submerge in the jerk marinade, and cook in a hot skillet. Lasagna Food doesnt get more comforting than lasagna. Approach this dish as you would your favorite lasagna recipe , but instead of ricotta cheese, blend together pressed tofu, nutritional yeast, garlic powder, and salt and pepper. Tofu Parmigiana   Italian night has never been easier. Press, bread, and sauté slices of tofu until their golden brown; add some tomato sauce to the bottom of a baking dish, line it with the lightly-fried tofu, top with remaining sauce, top with traditional or non-dairy mozzarella, and pop into the oven. Check out one of our favorite recipes here .   Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post Here’s How You Can Use Tofu to Recreate Your Favorite Comfort Foods appeared first on Meatless Monday.

Pile on the Protein with These 10 Plant-Based Foods

March 1 2020 Meatless Monday 

Pile on the Protein with These 10 Plant-Based FoodsFats and carbohydrates have faced their fair share of scrutiny over the decades, but protein has managed to coast through years of fad diets and conflicting-nutritional recommendations unscathed. Protein is essential for healthy body functions, responsible for growing and repairing muscle tissue, aiding in digestion and energy production, and helping bolster your immune system. With a lengthy list of benefits, its no surprise that getting enough protein is a dietary priority. Thankfully, theres an abundance of this crucial macronutrient in a variety of plant-based foods and ingredients. This Monday, kick-start a healthy week with delicious high-protein, plant-based foods.   Almonds A handful of almonds is a satiating snack that will keep a grumbling tummy at bay, but the tree nut is also a good source of protein. A quarter cup of almonds contains 6 grams of protein and plenty of fiber. Eat them on their own or incorporate them into your own custom snack mix . Black Beans Easy to prepare, cheap to buy, versatile, and nutritionally dense, the black bean is the ultimate pantry staple for people looking to incorporate more plant-based protein into their diet. Cooked black beans contain 8 grams of protein per half cup. Purchase them canned, or, if ambitious, dried, and transform them into plant-based burgers, taco fillings , soups, or meat balls . Chickpeas Cooked chickpeas are the main ingredient in hummus and boast nearly 15 grams of protein per cup. And remember, when using canned chickpeas, save the liquid -- also known as aquafaba -- for a terrific, plant-based egg white replacement. Edamame Popular in Japan and other areas of East Asia, edamame is as close you can get to a perfect food : One cup of cooked edamame contains 8 grams of fiber, 17 grams of protein, and is only 189 calories. Farro One of the lesser known ancient grains, farro needs to be on your radar . A quarter cup of uncooked farro contains 6 grams of protein. Its toothsome texture adds a pleasant chew to grain bowls and salads. Kidney Beans These hefty beans are dense, nourishing, and nutrient-packed. One cup of cooked kidney beans contains roughly 13 grams of protein (as well as 13 grams of fiber). Lentils With tons of fiber and almost no saturated fat, look to use lentils as the foundation of multiple meals throughout the week. A cup of cooked lentils contains 18 grams of protein and more than half your recommended daily value of fiber. Peanuts A staple of almost every pantry, the peanut (and peanut butter) is a tremendous source of plant-based protein and health fats. With nearly 10 grams of protein per quarter cup, the peanut is a great snack to take to the office or incorporated into this sweet and spicy Sweet Potato Peanut Stew.   Quinoa The trendiest of grains (well, its technically a seed), quinoa is a splendid source of protein that can serve as the foundation of any meatless meal . A cup of cooked quinoa boasts around 8 grams of protein. Tofu There are imitators and then there are originators. Tofu -- made from soy beans -- is sold in a variety of textures and forms, but no matter the type, youre guaranteed to get a solid dose of plant-based protein, with a half-cup offering around 10 grams. Our recipe for Jamaican Jerk Tofu (the most popular recipe on our website) will make you a lifelong tofu loyalist.   Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post Pile on the Protein with These 10 Plant-Based Foods appeared first on Meatless Monday.

Not Having these 10 Spices in Your Cupboard is a Disservice to Your Taste Buds

February 17 2020 Meatless Monday 

Not Having these 10 Spices in Your Cupboard is a Disservice to Your Taste BudsUnder-seasoned food tastes of...disappointment, but you can effortlessly breathe new life into your meals with the addition of a few key seasonings and spice blends. Spices instantly elevate the subtle flavors of vegetables, legumes, whole grains, and plant-based proteins without piling on extra calories (or dirty dishes in the sink). From sea salt to shichimi togarashi, weve got the 10 spices that you need to add to your spice rack. Adobo (all-purpose seasoning) Adobo is the ultimate all-purpose seasoning, and, although its traditionally used with animal proteins, its salty-garlicy flavor can give that same savoriness to any number of plant-based dishes -- from crispy tofu to vegetarian stews. Adobo seasonings vary in their composition, but they generally include a blend of granulated garlic, salt, oregano, black pepper, and turmeric. Ancho Chile Ancho chile, known as a poblano when fresh, has a deep, smoky, slightly sweet flavor comparable to a spicy chocolate-covered raisin. Its mild-to-medium heat makes it an appropriate addition to moles, enchilada sauce, soup, traditional chili, or even pasta. Black Peppercorns (in pepper mill) Pre-ground black pepper tastes vapid and boring compared to the fresh stuff; thankfully, many spice brands offer miniature grinders complete with whole peppercorns ready to be crushed. A couple rotations of the pepper mill adds a sharp, citrusy flavor, floral-like aroma, and crunchy texture to the tops of salads, soups, pastas, and these delicious tempeh fajitas.  Cumin The fragrant seed is a member of the parsley family, but its often sold as a powder rather than in its whole form. Cumin is aromatic and complex and can add a powerful smoky flavor to black bean burgers, curried potatoes, vegetarian chili, and lentil soups. Just remember to use this strong spice sparingly. Curry Powder Curry Powder is a mixture of different seasonings that differs slightly based on what brand you buy. That being said, many contain some combination of coriander, mustard, cumin, fenugreek, cayenne, cardamom, cinnamon, cloves, and turmeric, which gives curry powder its iconic yellow-orange color. Add some to roasted vegetables, blend into hummus, sprinkle on popcorn, or use as the base of this Thai tofu pumpkin curry. Everything Bagel Available at Trader Joes and a spattering of other retailers, the Everything Bagel spice blend is the ultimate compliment to any roasted potato or sautéed vegetable. Add some to a tahini dressing or sprinkle some on an avocado half with a squeeze of lemon and a squirt of sriracha. The spice mixture is a combination of all the wonderful bits youd find on the outside of an everything bagel: sesame seeds, sea salt, dried minced garlic, onion, and poppy seeds.  Red Pepper Flake Although it probably already exists somewhere on your spice rack, the raw, uncalibrated heat of red pepper flake brings a brutish pop to roasted cruciferous vegetables and elegant pastas. Sea Salt Dont roll your eyes just yet. In terms of utility in a dish, sea salt offers the same taste-enhancing qualities as traditional table salt, but when it comes to look, flavor, and texture, sea salt is in an ocean of its own. Its slightly richer flavor and crunch make it a natural fit for both savory entrees and desserts. Shichimi Togarashi Adorning the table of many ramen soup shops, shichimi togarashi is a complex spice blend that includes a combination of red chile pepper, orange peel, sesame seeds, Japanese pepper, ginger, and seaweed. Sprinkle this on literally anything -- noodles, fried rice, stir-fried tofu, soups, marinades, rubs, dressings, tempuras, roasted vegetables, etc. -- to instantly add a flurry diverse flavors and tastes. Star Anise Star anise is often sold in its ornamental whole form, but its much easier to incorporate into dishes as a powder. Its flavor is somewhere between licorice, cinnamon, and clove. Try adding it to broths, chutneys, mulled wine, or desserts, like this warm cranberry poached pear.  Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post Not Having these 10 Spices in Your Cupboard is a Disservice to Your Taste Buds appeared first on Meatless Monday.

Top 20 Plant-Based Proteins

January 27 2020 Meatless Monday 

Top 20 Plant-Based ProteinsWill I get enough protein? is one of the most common questions asked by people looking to add more plant-based foods to their diet. The short (and long) answer is -- YES. Check out our Plant Protein Power Kit for downloadable social media graphics, plant-protein GIFs and printable posters. According to the United States Department of Agriculture (USDA), the recommended dietary allowance for individual daily protein intake is 0.8 grams per of protein per every 2 pounds of body weight. Although this is an approximate calculation -- other factors such as age, sex, body type, and lifestyle must be considered for a precise nutrient recommendation -- it provides a reliable benchmark to measure your daily protein requirements.  This amounts to around 56 grams of protein per day for the average sedentary man and 46 grams per day for the average sedentary woman. So, how do you reach that daily number eating only plant-based foods? Easy, check out our guide below and discover which seeds, nuts, legumes, vegetables, and plant-based products pack the biggest protein punch. Still have questions? Learn more about plant-based protein from the nutritional experts at Johns Hopkins University. Broccoli One of the most popular vegetables is also one of the most protein dense, with one cup of cooked broccoli containing 6 grams of protein. Roast it, sauté it, or steam it for a quick and nutritious side dish. Chia Seeds Small but mighty, 1 ounce of chia seeds packs nearly 5 grams protein. Drop a spoonful into a smoothie or combine with a liquid like juice or nut milk to make a fun-textured chia pudding. Chickpeas Cooked chickpeas are the main ingredient in hummus and boast nearly 15 grams of protein per cup. And remember, when using canned chickpeas, save the liquid -- also known as aquafaba -- for a terrific, plant-based egg white replacement. Edamame Popular in Japan and other areas of East Asia, edamame is as close you can get to a perfect food: One cup of cooked edamame contains 8 grams of fiber, 17 grams of protein, and is only 189 calories. Farro One of the lesser known ancient grains, farro needs to be on your radar. A quarter cup of uncooked farro contains 6 grams of protein. Its toothsome texture adds a pleasant chew to grain bowls and salads. Frozen Veggie Burgers There are tons of different types of pre-made frozen veggie burgers varying in ingredients, texture, and flavorful, and although their nutritional profiles differ, you can generally expect between 10 - 15 grams of protein per patty. Try a range of brands and see which one(s) fit your palate. Hemp Seed Heralded as a superfood, hemp seeds have a subtle, nutty flavor similar to pine nuts. In baking, hemp seeds can be used as a nut replacement, but it can also be added to smoothies, with 2 tablespoons containing over 6 grams of protein. Jackfruit Jackfruit is often marketed as a plant-based alternative to pulled pork, with a meaty, stringy texture fit for faux barbecue platters and sandwiches. Jackfruit is rarely sold whole, but there are a handful of brands selling products made with jackfruit in the refrigerated section of supermarkets. Jack fruit is not the most protein-dense item on this list, but it still contains 3 grams per cup. Kidney Beans These hefty beans are dense, nourishing, and nutrient-packed. One cup of cooked kidney beans contains roughly 13 grams of protein (as well as 13 grams of fiber). Lentils With tons of fiber and almost no saturated fat, look to use lentils as the foundation of multiple meals throughout the week. A cup of cooked lentils contains 18 grams of protein and more than half your recommended daily value of fiber. Mung Beans Mainly cultivated in East and Southeast Asia, the mung bean is often used as the foundation of stews, vegetable patties, or dal. One cup of cooked mung beans contains 14 grams of protein. Note: mung beans are easier to find dry rather than cooked and canned. Nut Butters Although not all nut butters are considered equal when it comes to protein content (or flavor), they generally contain around 4 grams of protein per tablespoon. Oatmeal A cup of cooked oatmeal contains 6 grams of protein; pair it with a scoop of peanut butter and a sprinkling of hemp or chia seeds for a protein-packed breakfast. Plant-Based Meat Thanks to plant-based meat, sources of vegan protein are all the rage. A typical plant-based burger patty contains 20 grams of protein. Many quick-service restaurant chains now offer versions of their classic menu items featuring some variety of plant-based meat. Quinoa The trendiest of grains (well, its technically a seed), quinoa is a splendid source of protein that can serve as the foundation of any meatless meal. A cup of cooked quinoa boasts around 8 grams of protein. Seitan The original plant-based meat replacement, seitan -- which is made from wheat gluten -- is packed with protein and can be quite tasty when properly prepared. A 3-ounce serving of seitan includes between 15 - 20 grams of protein, a number that is comparable to most animal proteins. Soy Milk The market for non-dairy nut milks has exploded in recent years, but soy milk remains the most nutritious option. One cup of soy milk has 8 grams of protein, which makes it a nice base for smoothies and shakes. Sprouted Bread Sprouted bread is a certain category of bread made from grains that have been allowed to germinate (aka sprout) before being milled into flour. Ezekiel Bread -- a common brand of sprouted bread -- contains 4 grams of protein and only 80 calories per slice. Sunflower Seeds Who wouldve thought that the innocent little sunflower seed could pack such a protein punch? A half-cup of sunflower seeds has 15 grams of proteins. Bring some in a little baggy and keep with you for a quick and nutritious snack. Tofu There are imitators and then there are originators. Tofu -- made from soy beans -- is sold in a variety of textures and forms, but no matter the type, youre guaranteed to get a solid dose of plant-based protein, with a half-cup offering around 10 grams. Our recipe for Jamaican Jerk Tofu (the most popular recipe on our website) will make you a lifelong tofu loyalist.   Below, weve curated a sample a menu to demonstrate how easy it is to hit your daily protein target eating only plant-based foods. Breakfast: Overnight Pumpkin Pie Oats (17 grams of protein) Lunch: Garlicky White Bean Avocado Toast (13 grams of protein) Dinner: Veggie Meatballs (27 grams of protein) No time to cook? No problem. Meatless Monday On-the-Go is easier than ever. Creating a plant-based Meatless Monday masterpiece? Let us know by tagging @MeatlessMonday and #MeatlessMonday on your social media posts for a chance to be featured on our channels.   The post Top 20 Plant-Based Proteins appeared first on Meatless Monday.

How Many of These 20 Essential Meatless Monday Ingredients Are in Your Pantry?

January 20 2020 Meatless Monday 

How Many of These 20 Essential Meatless Monday Ingredients Are in Your Pantry?A properly-stocked pantry is essential for creating delicious plant-based dishes on the fly. But what does properly-stocked really mean? Sure, you need the basics -- olive oil, white flour, rice, pasta, etc., but there are some additional ingredients that you should consider adding to your collection. Alternative flours, exotic spices, seeds, nut butters, beans (butter beans will change your life), broths, and grains can all add extra levels of depth, dimension, and texture to any variety of plant-based dishes.   Youll likely be familiar with many of the items on this list, but there are also a few lesser known ingredients -- agar-agar, tahini, nutritional yeast, etc. -- which can be used to replace many traditional animal-based ingredients. So, grab a paper and pen, and make sure these items are on next weeks shopping list. Agar-Agar The perfect vegan gelatin replacement for your puddings, jellies, or gelées, agar-agar flakes are derived from seaweed and function similarly to animal-based gelatins. Alternative Flours Were not talking your run of the mill (went there) all-purpose, bleached white flour. Play around with some alternative flours like almond, chickpea, rice, or buckwheat. Many alternative flours are also gluten-free. Beans (canned) Explore the world of beans, and reap the benefits of a healthy, satisfying plant-based protein. Lentils, black beans, butter beans, kidney beans, chickpeas -- doesnt matter; theyre all easy to use, shelf-stable, healthy, and inexpensive. Broth A box of vegetable broth is a staple of any kitchen, but you can expand your soup selection by adding some chickn bouillon cubes to your pantry. Coconut Oil A shelf-stable saturated fat, coconut oil is a healthy alternative to other vegetable oils. In most cases it can be substituted 1:1 for other oils and butters. Its got a laundry list of benefits that range from weight loss to improved cognitive functioning. Chocolate All vegetables and no sweets make everyone hangry. A little bit of chocolate can go a long way in baking as well as a post-dinner night cap. If youre feeling adventurous try some exotic bars that contain a higher percentage of cacao. Diced Tomatoes (canned) Take a simple stew, stir-fry, or sauce to the next level with a can of diced tomatoes. Theyre every home cooks secret weapon. Tip: fire-roasted tomatoes add even more flavor to your meals. Frozen Fruits and Vegetables Toss them into a blender, soup pot or sauté pan to add some inexpensive nutrients and heft to your mid-week meals. Grains Theres an endless variety of grains available for your experimenting pleasure. Whole grains are best (think brown rice), but theres also a number of lesser-known grains that have their own unique texture and flavor profile. Try getting a bag of quinoa, amaranth, or farro and simply follow the cooking instructions on the back. Granola You can make your own or buy it for cheap at the store, but theres truly an endless combination of potential granola mixes. Bring it in a baggy as a post-lunch snack or use it to top your morning yogurt. Nut Butter High in protein and healthy fats, nut butters can add complexity to savory dishes and a nutty richness to sweets. Keep a range on hand -- almond, cashew, pistachio -- to add variety to baked goods, sandwiches, and sauces. Nutritional Yeast Just trust us with this one; we swear it tastes almost exactly like Parmesan cheese. Sprinkle on pasta, popcorn or use in macaroni and cheese if youre looking to cut out the dairy or need a boost of umami flavor. Olives Olives, especially the sliced green ones in a jar, add the perfect pop of brininess to pastas, rice bowls, and stews. Theyre a great value and can seriously elevate the flavor of ordinary dishes.  Pasta Thankfully, pasta has evolved to incorporate more alternative flours into its base. Now, you can get high-fiber, high-protein pasta made of anything from lentils to chickpeas to black beans. Pesto It is one of the most versatile condiments/­­sauces out there. A jar of pesto can last unopened in your pantry for months, and it can be your saving grace if you need to whip something up in a hurry. Add some to roasted vegetables or use it to top a tomato soup. Seaweed Snacks Low in calories and nutritionally-dense, seaweed is the ultimate snack food. Oh, and cats love it too. Spices Well, this one goes without saying, but having a pantry (or cupboard) thats properly stocked with all your necessary spices will make cooking (and eating) a whole lot more enjoyable. Some lesser known spices to add are aamchur (unripe mango), star anise, zaatar, or Aleppo pepper. Seeds Seeds are powerhouses of nutrition, texture, and flavor, and there are so many different varieties to choose from -- chia, flax, hemp, sesame, sunflower. Make chia pudding, a flax egg, or toss some hemp or sunflower seeds into your next salad or smoothie. Soy Sauce Umami in a bottle, soy sauce adds an earthy meatiness to dressings, sauces, and stir-fries. Some chefs even recommend adding a dash to tomato sauce for a boost of richness. Tahini You know it from every hummus youve ever eaten, but what might surprise you is that tahini paste is made entirely from pulverized sesame seeds. Combine a tablespoon of tahini with a dash of water, a sprinkle of cumin, and some salt for a quick and creamy dressing for salad or roasted vegetables.   If you decide to make one of these delicious recipes, let us know by tagging @MeatlessMonday and #MeatlessMonday on your social media posts for a chance to be featured on our channels.   The post How Many of These 20 Essential Meatless Monday Ingredients Are in Your Pantry? appeared first on Meatless Monday.

The One Ingredient You Should Be Adding to All Your Plant-Based Recipes

November 4 2019 Meatless Monday 

The One Ingredient You Should Be Adding to All Your Plant-Based RecipesWere all familiar with the four basic tastes -- sweet, salty, sour, and bitter -- but umami, the mysterious fifth taste, remains an enigma. Umami is responsible for giving foods their deep, savory flavor. When used properly, umami adds a pleasant richness to plant-based meals, balances the natural bitterness of nutrient-dense vegetables, and simplifies cooking by reducing the need for salt and other flavor-enhancing ingredients. Umami can be found in everything from corn, tomatoes, and mushrooms to aged cheeses, nori and soy sauce. While its easy to find foods that contain umami, its not always as simple to coax that savory flavor out of them, which is why umami remains an underutilized culinary tool in many home kitchens across America. Thats why the team at Meatless Monday was so thrilled to work with Yondu Vegetable Umami to develop a free, downloadable e-cookbook complete with umami-rich plant-based recipes. When scrolling through the recipes, youll see the breadth and versatility of this one simple ingredient. But tasting is believing. For starters, try this super simple 3-Minute Veggie Soup , which includes aromatic leeks, sugary snap peas, cool slices of fennel, and a couple of tablespoons of vegetable umami. At only 54 calories per serving, its a nice, light way to open a meal. Catering to a crowd? Pulse together a creamy Minted Pea and Walnut Dip in a matter of minutes. Have some leftover cauliflower? A spattering of chili flakes and lemons zest, along with a drizzle of olive oil and umami will transform this simple vegetable into a Quick Roasted Cauliflower worthy of any restaurant menu. To celebrate the cookbook release, Yondu is giving away 50 free bottles of their vegetable umami. All you have to do is click the link HERE and sign up, but move quick -- its first come first serve. And if you missed the giveaway, Yondu is also offering a coupon code for 50% off your order! Use code: 50umamimeals.   Download your free copy of the e-cookbook HERE and click over to Amazon to purchase a bottle of Yondu, $8.99 (lasts quite a while). Thanks to Yondus vegetable umami, you can effortlessly add a richness to any of your Monday meals. Need more inspiration? Check out Yondu.Us for more recipes. Tag @MeatlessMonday and @Yondu.USA in your umami food posts and share the e-cookbook link with friends and family to inspire easy Meatless Monday meal ideas. The post The One Ingredient You Should Be Adding to All Your Plant-Based Recipes appeared first on Meatless Monday.

Basic Herbed Cheese (Raw and Vegan)

August 2 2019 VegKitchen 

Basic Herbed Cheese (Raw and Vegan) Some vegetarians find it difficult to give up cheese even though some know its not the best food to consume. Cheese is very high in calories and fat. To that, add sodium and cholesterol. The post Basic Herbed Cheese (Raw and Vegan) appeared first on VegKitchen.

Thai-Flavored Tofu and Broccoli

July 8 2019 VegKitchen 

Thai-Flavored Tofu and Broccoli Serve this easy dish of tofu and broccoli in a prepared Thai peanut satay sauce over rice or bean-thread noodles, a simple coleslaw dressed in sesame-ginger dressing, strips of red bell pepper, and cherry tomatoes. Thai peanut satay sauce provides a bold flavor and is surprisingly low in calories.  Serves: The post Thai-Flavored Tofu and Broccoli appeared first on VegKitchen.

12 Athletes Who Get Their Fuel From Plants

June 10 2019 Meatless Monday 

12 Athletes Who Get Their Fuel From PlantsProfessional athletes use their bodies in incredible ways. Whether serving as a human bulldozer or striking a ball with colossal force, their bodies require loads of fuel in order to function as powerfully and efficiently as possible. And as the athletes prove below, fuel can come in many forms, and plant-based fuel has helped many achieve great things. Read on to see what this diverse bunch has to say about running on plants.   Lewis Hamilton, Formula 1 Champion I have plenty of protein in my diet and Ive gained muscle, and Im healthier and happier than Ive ever been. Wish I did it sooner. Five-time Formula 1 world champion Lewis Hamilton, via Instagram , discussing the benefits of adopting a plant-based diet. According to Forbes, Hamilton was the world’s 12th highest-paid athlete in 2018 and is the highest-paid Formula 1 driver. Hamilton sites his concerns for the environment around climate change and animal welfare as his motivations for switching to a plant-based diet. He is vocal across his social media platforms about the benefits of plant-based eating and encourages his fans to also reduce meat in their diets.     Venus Williams, professional tennis player “I was diagnosed with an autoimmune disease, and I wanted to maintain my performance on the court. Once I started, I fell in love with the concept of fueling your body in the best way possible [through raw, vegan food], she told Health . “Not only does it help me on the court, but I feel like I’m doing the right thing for me.”       Derrick Morgan, American professional football player “Overcoming the preconceived notions is the biggest part. I was a part of it. I used to believe athletes had to eat meat to maintain play, then I educated myself,” Derrick Morgan, NFL football player to ESPN . Morgan is a 100 percent plant-based athlete who has encouraged many of his Tennessee Titans teammates to join him in eating plant-based. He and many of the Titans players have also attributed improved energy, reduced inflammation and better performance to switching to a meatless diet.     Kyrie Irving, professional basketball player for the NBAs Boston Celtics I’ve been on more of a plant-based diet, getting away from all the animals [products], Irving told ESPNs Chauncey Billups . Irving also credits plant-based eating with giving him more energy and endurance, which helps him sustain a high performance level throughout games. So my energy is up, my body feels amazing.       Hannah Teter, American Olympian snowboarder “I feel stronger than I’ve ever been, mentally, physically, and emotionally, Teter told HuffPost . My plant-based diet has opened up more doors to being an athlete. It’s a whole other level that I’m elevating to. I stopped eating animals about a year ago, and it’s a new life. I feel like a new person, a new athlete.”       Scott Jurek, American Ultramarathoner I grew up hating vegetables, eating meat and potatoes, he told GQ . When I was in college I started reading more about different diets and the vegetarian and vegan diets really came up quite a bit. As I worked in hospitals through physical therapy school it became clear to me that I needed to change my diet to avoid the health problems I was seeing. It was definitely a long-term decision rather than one made for short-term performance gains.       Jermain Defoe, English professional footballer I think Ive managed [to adopt veganism] successfully, he told the Guardian . I dont find anything hard to give up, as such, because I know the feeling scoring goals gives me. So, while getting in an ice bath isnt nice, I just think: You know what? Im going to do this and be rewarded. Its hard but in another way its easy because all I want to do is play well and score goals.       Tia Blanco, Puerto Rican professional surfer “I feel really great eating a plant-based diet and love the way it makes me feel physically and mentally, she said in an interview with Teen Vogue . Many of us know the effects of diet on one’s health, but fail to realize that diet plays a huge role in more than just your personal well-being.”         Austin Aries, American professional wrestler Im usually concerned with keeping my calories up to maintain my size, though I adjust my calories depending on if I need to bulk up or cut weight, he told Mens Journal . I try to limit my intake of things like soy, gluten, and overly processed foods. The easiest way to do this is by making sure Im eating a variety of different foods every day. This also ensures I am consuming all different types of plant-based protein to cover the full amino acid profile as well as my vitamins and nutrients.     JJ Redick, American professional basketball player for the Philadelphia 76ers During the season, my main focus is staying healthy and feeling strong, he said in an interview with Mens Journal .  Ive always had a leaner frame, so balancing my intake of protein, fat, and carbs is an important focus that guides my food choices. Ive found that incorporating plant-based protein items like Beyond Meat into my diet can deliver just as much protein, if not more, than some traditional meat items, while making me feel healthy, fit, and agile.       David Carter, American professional football player Football is a machismo sport, which is great, but everything can’t be machismo. On the field and at practice, yes, you can be machismo, but when it comes to diet, you need to have compassion for your body, he told NFL.com in an interview.         Barny du Plessis, British professional body builder and Mr. Universe winner I am the best Ive ever been. I feel fantastic, no aches, pains or niggles. No delayed onset muscle soreness (DOMs) after heavy sessions, du Plessis said in an interview with the Thinking Vegan . All my workouts are on fire; endurance and energy are awesome, strength and power are as good as I want them to be. I feel really healthy, fit, and buzzing with energy. I feel lighter, and not bloated, but Im still as heavy as I was when eating meat and animal products. Being leaner on more calories - thats always a good thing!     FREE ORGANIC GOYA FOR A YEAR Dont miss your chance to win ONE YEAR of FREE ORGANIC GOYA PRODUCTS! Meatless Monday has teamed up with Goya to promote their Dont Panic, Its Organic giveaway. Check out Goyas organic products and enter to win Goya goodness for a year . Meatless Monday is a global movement, followed by millions, with a simple message: one day a week, cut out meat for personal health and the health of the planet. To find out more, follow us on Facebook , Twitter , Pinterest , or Instagram ! The post 12 Athletes Who Get Their Fuel From Plants appeared first on Meatless Monday.

Legendary Layer Bean Dip - Vegan, Grain-free

April 26 2019 My New Roots 

Legendary Layer Bean Dip - Vegan, Grain-free     Dips are my favourite food group. Yes, food group. If I ever got a tattoo, it would probably say something like: pass the hummus. I was recently hosting a party-for-no-reason, and like most of my get togethers they involve a lot of food. But I didnt feel like making a fallback dip, like tzatziki, or baba ganoush. No. I felt like leveling up and creating something I hadnt tried to before. Something with BIG DIP ENERGY – a chunky, spicy, creamy, and above all impressive layer dip. Id cooked pinto beans the night before, had a little tin of chipotle chilies kicking around the pantry, and I knew that if I cut a couple corners, this thing would come together so Id still have time to tizz myself up before the guests arrived. My childhood memories of layer dip involve many cans and jars of processed food being dumped into a large bowl, but the current-reality-holistic-nutritionist version definitely involves making every single one of those things from scratch. Mama dont have time for that! So I simplified things by cutting out the guacamole (dont yell at me like that - add it if you want to!), and using jarred salsa. Everything else was homemade, but came together quickly and easily.       First, I sautéed the pre-cooked pinto beans with onions, garlic, spices, and the chipotle peppers. While that was on the stove, I whipped up the hemp seed queso (no soaking required!). And the salsa got an upgrade with some fresh, chopped cherry tomatoes. This is such an easy hack btw, since it makes the salsa taste more alive and juicy, while giving it a lot more texture, which I personally dig. All it takes after that is mushing the beans up a bit in the pan, which you can do with a bean masher, or an immersion blender, if you dont want to haul out yet another large piece of equipment. Then layer away! All in all, this took me about 20 minutes, start to finish, and the party people hung around this bowl like it was the last dip on planet earth. The delicious, creamy cheese sauce is a riff off my cashew queso, but in the interest of keeping this allergen-free, I used hemp seeds instead. I love this change-up, since its less expensive, and contains way more omega-3 fats and protein. You can dial up the heat here if you like, but because both the salsa and the bean layer have quite a kick to them, I kept the queso pretty mild. Did I mention that this is delicious on its own next to a platter of veggie sticks?! Or chips. Lets be honest.          Pinto Bean Dreams Just look at those beautiful beans! Dont they look gorgeous in all of their tone-on-tone mottled-ness? Pinto actually means painted in Spanish, and when you take a close look at pinto beans you can clearly see how theyve earned their moniker. Their speckles fade when cooking, and turn a lovely pale pink colour. They also gain a super creamy interior that is perfect in soups and stews, but also dips. Pintos, like all beans, are a mixture of protein and complex carbohydrates, making them incredibly filling, but wont spike blood sugar levels. Pinto beans are low in calories and fat, but contain the highest amount of fiber out of all the legumes (wow!). Key nutrients in pinto beans include potassium to maintain normal blood pressure, calcium for supporting muscle and nerve function, iron to enhance oxygen transport, and zinc for skin health.  Like all beans, pintos can cause an increase in intestinal gas (burps! farts! abdominal discomfort!), due to the oligosaccharides in the beans fermenting in the lower intestine. Because these starchy molecules live in the skin of the beans, a simple soak in water overnight usually does the trick. The soaking process will help leach out many of these fermenting properties, which is why it is so important to discard the soaking water and then boil them in fresh water. Adding a strip of kombu seaweed to the pot will further help to reduce the gas-producing potential of pinto beans (and all legumes), acting like a sponge to absorb those raffinose sugar toot culprits. Try these two tricks to reduce your toilet tunes, and stay social!          I used a clear glass bowl to serve the dip in so that they layers are visible, and it was not until after pouring in two layers did I have the idea to put cilantro stems up on the sides of it. Doh! But knowing it would be #worthit, I painstakingly scooped out the beans and salsa trying to keep everything separate, cleaned the bowl, and started over. I lightly brushed the tiniest amount of olive oil on the leaves to act as glue, then pressed them to the walls of bowl. This is completely unnecessary, but it makes the dip look less monotone and more enticing in my opinion – green always does it! This step takes an extra two minutes and adds a decorative touch, but its your call. Maybe you need those two minutes to tizz yourself up?  If you want to change up the recipe, try using black beans or kidney beans in place of the pintos. If you want to add another layer to this already boss situation, go on and add the guac! I was just trying to keep things a little easier for yall.  And if youd like to make your own salsa, I have a stellar raw recipe right here. Lastly, I want to add that my bowl for this was roughly 1 1/­­2 quarts /­­ litres capacity, and everything it fit perfectly. I would only suggest sizing up if you don’t have this exact container size.         Print recipe     Legendary Layer Bean Dip Serves 8-10 Ingredients: 1 Tbsp. coconut oil (or ghee) 1 medium yellow onion, diced 1/­­2 tsp. fine sea salt 1 clove garlic, minced 2 tsp. ground cumin 1 tsp. dried Mexican oregano (substitute with regular oregano) 1/­­2 tsp. ground sweet paprika 3 cups /­­ 500g cooked pinto beans (about 2 cans) 1/­­2 can chipotle peppers in adobo sauce (use more or less to suit your taste) water as needed 1 small bunch cilantro, washed and dried 1 pint /­­ 280g cherry tomatoes, divided 1 green onion, sliced (white and green part) 1 small jar (15.5 oz. /­­ 415ml) store bought salsa, mild medium or hot, depending on your tastes 1 cup /­­ 145g hulled hemp seeds 1 medium red bell pepper, seeds removed and roughly chopped 1/­­2 tsp. fine sea salt 3 Tbsp. nutritional yeast 2-3 tsp. freshly squeezed lemon juice, to taste 1/­­2 clove garlic 1 small piece fresh turmeric, chopped (substitute with 1/­­2 tsp. dried) ground cayenne, to taste 3 Tbsp. water, if needed Directions: 1. Melt oil in a large saucepan over medium heat. Add onions, salt, and stir to combine. Cook until lightly caramelized (about 10 minutes), then add the garlic and cook for a couple minutes until fragrant. Stir in cumin, oregano and paprika, cook for 2 minutes, then add the beans and chipotles in adobo (use as much or as little as you like). Cover and cook on low heat while you make the queso. If the pot becomes dry, add a little water and stir. 2. To make the queso, put all ingredients, except water, in a high-speed blender or food processor and blend until smooth and creamy. If needed, add water one tablespoon at a time until the desired consistency is reached. If you want a thick cream, use less water, for a thinner sauce, use more. (You will not achieve a perfectly smooth sauce with a food processor, but it is still delicious!). 3. Slice the cherry tomatoes into quarters. Add half of them to the salsa and stir to combine. Save the other half for later. 4. Smash the beans with a bean masher, potato masher, immersion blender, or put them into your high-speed blender (remove the queso first, but dont worry about cleaning it). The goal is to get the beans creamy, but not perfectly smooth. Add water if necessary, and season to taste.  5. Pick out a few stems of the most attractive cilantro, brush them with a little olive oil and stick them to the inside wall of the bowl (this step is optional). Chop the remaining cilantro and set aside. 6. Combine the remaining cherry tomatoes and combine them with the sliced spring onion. Sprinkle with a little salt, and fold to combine.  7. To assemble the dip, Spread the bean layer in the bottom first, followed by the salsa and finally the hemp queso. Top with the chopped cilantro, and finally the fresh tomato mix. Serve with whatever you like to dip! Party on!      Hope you’re all doing well out there. If you are experiencing any semblance of Spring weather where you are, please send some my way. K thanks. Happy dipping! xo, Sarah B The post Legendary Layer Bean Dip – Vegan, Grain-free appeared first on My New Roots.


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