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Wild Rice and Butternut Blessings

October 5 2021 My New Roots 

Wild Rice and Butternut Blessings Hello friend. Its been a while. I sincerely hope that these words find you getting by as best you can in this strange world we find ourselves in. Staying centered and grounded these days is no small feat, and Im grateful to find myself here again, with the energy and space to share.  This post is actually two years in the making. The experience Im about to tell you about deserves thought, healing, and humility, and though I made a delicious recipe, I needed ample time to learn from, and honour the situation. Almost like with rich decadent food, your body and mind needs time to digest emotion and experience, and over the past 20 months of intense turmoil, discovering and uncovering, and worldly change, there is no better occasion or cultural climate than this moment to share one of my lifes most potent experiences. I hope youll join me on the entirety of this journey and take the time to read and digest it for yourself too. I welcome conscious comments and will receive your words gracefully and with humility in regards to my personal history and ask kindly that the inevitable missteps, mistakes, and /­­ or insensitivities in my story shared below are highlighted with respect and with the intention of learning, inspiring community and healing, and are supportive of a better and more just future.   The People Ill begin by introducing the people of the story that span many generations, many places of origin, and many cultures: The Anishinaabeg – an Indigenous community made up of the Ojibwa, Odawa, Potawatami, Chippewa, Mississauga, Algonquin, and Delaware peoples who stewarded the Great Lakes Basin before and through the late 1600s. A man named James Whetung of the Black Duck clan, Anishinaabe who has called this land home for his lifetime and the many generations before him. My European ancestors who arrived in this same area (Upper Canada then, and what is now known as Southern Ontario) in the early-to-mid 1800s. A young man named Mossom Boyd, my great-, great-, great-grandfather, who landed in 1833. He purchased 100 acres of land and cleared it himself in the hopes of building a prosperous life. After farming for a few years, he wasnt making the income hed hoped for, and sought work at a local sawmill, eventually taking it over, on the site which is now Bobcaygeon, Ontario.   As Boyd continued to work the land, benefitting from the abundant natural resources, he experienced great success with his lumbering enterprise. He later went on to cut forests in great swathes across Ontario, then moved out west to Vancouver Island with his son, Martin Mossom Boyd, who eventually took over the business. Needless to say, the familys enterprise had an indelible impact on the Canadian landscape and the Indigenous peoples. Me, a white, privileged woman who benefits from this history in seen and unseen ways with a mission to inspire health to the people of this world through conscious choices. Heres one of my many stories...  My Family I spent my summers in the Kawartha Lakes, just 12 kilometers upstream from the reserve where James lived and lives. My grandparents lived on the canal at the mouth of Pigeon lake, on the Trent-Severn Waterway. My grandfather owned a substantial portion of the land there (how we understand owned in our modern world), and a 1085-acre island just off the shoreline.  I was a very lucky kid to have so much wild land to explore, play with, and learn from. To say I feel connected to nature, to the earth and water, to the elements there, would be an understatement. That forest and lake are inside of me, just as much as I am inside of it – I knew every rock, nook, cranny, and crevice. I knew the plants, the poison ivy, the lichen, the cedar; the shallow soil, dry and bare rocks, the limestone; I can evoke the alchemical aroma of it all in an instant. My hideaways along the shoreline in giant rock fractures were coated in moss and gnarled cedar roots, and there I would live in worlds of my imagination, connected to natures creations and its magnetic energy. The sensation of being there, on every level, is burned into my being. It is cellular memory.    Mossom Boyd 1814-1883 /­­ My father and I canoeing on Pigeon Lake /­­ Fishing on Pigeon Lake, 1990 There is a museum in town, named after my great-great-great grandfather Mossom, honouring his vision and entrepreneurial genius (as our culture recognizes). This history was one to celebrate, an empire that spanned the country, a legacy to be proud of. We would visit the museum almost every summer when I was growing up, so that I could better understand where I came from. These truths coexisted within me — nature and empire. As I began to see the complexities of this place that is deeply a part of me, I sought out a way to understand the same land, water, air, forest through the eyes, hands, and hearts of the people with a completely different history to the shared nature and to the empire of my lineage.  The Whetungs James family has been living with the land known as the Michi Saagig Anishinaabeg territory for approximately 4,000 years, dated by wild rice fossils found by geologists. This being the same land, that Mossom Boyd purchased 3,780 years later.  When I drove up to Curve Lake First Nations to experience a wild rice (known as manoomin) harvest two years ago, I met James Whetung and his family. The man whose name I had heard before, but was admittedly afraid to come face to face with, as I had some idea of how my lineage had impacted his. At least I thought I knew. When the group of us had all arrived and settled, James introduced himself, and told his story – the side that I had never heard before. They cut all the trees, floated them down river using the highways of my people. They needed clearer waterways, so they dredged the lakes and removed the rice beds that had provided our food. The First Nations peoples were forcefully moved to reserves, and confined there, needing written permission to leave, and only in order to work for local farmers at slave wages. You had to be Christian to live on the reserve, and Natives were not allowed to practice their own spirituality or pass it on to subsequent generations. The people were starving. Listening to James, and hearing first-hand what his ancestors had gone through because of my ancestors, was heartbreaking, and it filled me with bitter shame and confusion. What was once a celebrated history of my family, became tainted and disgraceful. When he was finished, I raised my hand to speak, compelled to admit that I came from the family he was talking about. The lineage and industry that changed the landscape of his ancestors’ home. That I was deeply remorseful. He responded graciously by inviting me to canoe out with him to harvest manoomin. He said that those on the reserves eventually were able to take the remaining rice seeds and plant them. By 1920, the yields were up but only until the 1950s when destructive colonial farming practices began using chemicals (many of which still are in use today), which created chemical run-off causing imbalances in the lakes, soil, air, and water, further affecting the aquatic grasses; the nutritious, traditional food source.   Wild Rice on Pigeon Lake Canadian cottage culture took off in the area around this time as well, motor boat traffic increased destroying the rice beds, and leaked oil and gas into the water. Septic beds were added for sewage treatment, but none were regulated and leaching into lakes was a regular occurrence. In the years between 1950 and 1980, the Trent Severn Waterway underwent a weed eradication program using agent orange (a highly toxic herbicide) to make swimming more enjoyable for the cottagers. Shortly after, James started planting seeds to feed his family and community despite the many cultural and environmental concerns out of his control. Wild rice as a traditional food source is highly nutritious and is known to help prevent diabetes — a huge problem within Indigenous peoples due to a forced disconnection from their traditional practices and nourishment sources. James started sowing seeds on Pigeon lake, where his grandfather had seeded and harvested for many generations. He was healing his people, and as demand increased, he started to invent technologies to make his work easier and faster. The increased production meant that he could not only feed his community, but start selling his wild rice at local farmers markets.  Unfortunately, not everyone is as enthusiastic about the wild rice increase in Pigeon and surrounding lakes. Since 2007, a group of cottagers have been fighting against Whetungs seeding of wild rice, claiming that the shoreline is their property and that the rice beds impede recreational boating. Theyve gone so far as to form a protest group, called Save Pigeon Lake, which asks James to harvest without the use of a motorboat (he did this to increase efficiency) and to stop seeding the rice.  Canada and Curve Lake First Nation are both signatories to the United Nations Declaration on the Rights of Indigenous Peoples. This Declaration states that Indigenous peoples have the right to maintain and develop their political, economic and social systems or institutions, to be secure in the enjoyment of their own means of subsistence and development, and to engage freely in all their traditional and other economic activities (Article 20). And further, that Indigenous peoples have the right to maintain, control, protect and develop their cultural heritage, traditional knowledge, and traditional cultural expressions, as well as the manifestations of the sciences, technologies and cultures, including human and genetic resources, seeds, medicines, knowledge of the properties of fauna and flora... (Article 31). The rice beds run along the TSW in the tri-lakes area, which includes Buckhorn, Chemong and Pigeon lakes. Despite the concerns of waterfront property owners, Whetung says the land falls under Treaty 20 and is therefore not under the jurisdiction of the TSW, which is operated by Parks Canada.  About James Im going to keep doing what I am doing. Why would I stop? Our people have starved for thousands of years. This is food; this is a livelihood, says Whetung. And personally, as an advocate for healthy food access for all, for a thriving world, and supported communities, I whole-heartedly agree. For more about James and his community’s work, please visit the Black Duck Wild Rice website. I am deeply grateful for James time, energy, heart, perseverance, and spirit. This is a forever healing journey and one I intend to continue with the peoples intrinsically linked to my own familys history here in Canada. Wild Rice Harvesting and Preparation Let’s talk about this beautiful offering, manoomin, or wild rice. Having always been drawn to this remarkable plant, I knew that when I moved back to Ontario, Canada, I had to learn more about it firsthand, and perhaps even how to harvest and process it. That is what led me to James and Black Duck Wild Rice. Every year around the September full moon, the manoomin harvest takes place, and he and his community welcome those who want to join and learn. Harvesting James taught us the traditional way, in canoes, all by hand. With two people per boat, one navigates and steers, while the other uses two long, thin sticks (bawa’iganaakoog); one to bend the rice into the canoe and the other to beat the grasses until the rice seeds fall into the hull of the canoe. Once you get the hang of it, it’s rhythmic and meditative, but still a physical and time-consuming ritual that requires community. As with most traditional food cultivation practices its a closed loop cycle, for whatever rice that doesnt fall into the canoe to be processed falls into the water, planting next years crop at the same time! Curing Once on shore, the canoes are emptied by hand onto large sheets which are transferred to a cool dark place so the rice can cure. Two or three times a day for a week or so, the rice is turned and aerated, left to dry.  Toasting /­­ Parching The rice was traditionally toasted in a cast-iron cauldron over an open fire. James showed me how to use an old canoe paddle to turn the rice constantly so as not to scorch it — its texture and scent slowly transformed. This takes about an hour of constant stirring with a keen eye on the fire so it remains at the perfect temperature for toasting. If you stop for even a second, the rice will burn. James could tell from the smell, and how the rice felt between his fingers when it was ready the mark of a true artisan, energetically connected to his craft. Nowadays, James uses a machine that he designed and built himself, that stirs the rice automatically over open flames and gets the rice toasty faster and with less manual labour. Toasting the rice increases the flavour, and helps preserve it. If properly toasted and dry, wild rice can last in storage for five years or more (a necessity to help balance the yearly ebbs and flows of the harvest).  Dancing /­­ Jigging This was my favourite part of the process because it involved several people working together, and having the pleasure and honour of wearing beautiful, specially-designed moccasins just for this process. The toasted rice is put into another large cauldron (or sometimes a hole in the ground lined with leather cloth or a tarp) while three people sit around it, with our feet in the center. Once we had our soft shoes laced all the way up, we vigorously twisted and swooshed our feet around on the rice to loosen some of the chaff from the rice kernels — this was extremely hard work! We rotated through the group as people got tired, and eventually we were ready for the last step. Winnowing The danced rice is then turned out onto a large fabric sheet, with everyone holding the edge with both hands. Count to three and up the rice goes into the air, the breeze blowing the chaff away. This needs to be repeated countless times to separate the rice from the chaff completely. This is unbelievably time-consuming work and experiencing it first hand made me appreciate every grain so much more! At the end of a grounding day of traditional work, you are gifted a few cups of cleaned wild rice. The appreciation I felt to see the yield of the countless hours by many people, not to mention the effort and contribution of this Earth truly became overwhelming. The experience solidified how food has the unparalleled ability to bring people together — requiring many enthusiastic, hard-working hands (and feet!) to get the job done, start to finish. At the end of the journey, everyone is rewarded with delicious food, straight from the Earth, her waters, her people. It is so simple, and so powerful. Wildly Nutritious Wild rice is not related to true rice nor is a grain at all in fact, but the seed of aquatic grass that grows along the shores of freshwater lakes in Canada and the Northern US. Its a little more expensive than other varieties, as it is often harvested by hand.  Wild rice is also, of course, wildly nutritious and is no surprise that Indigenous peoples made a point to cultivate this true super food. Containing high levels of protein, fiber, iron, and calcium, wild rice is also gluten-free. It is extremely high in folic acid, an essential B-complex vitamin lacking in many peoples diets. Just half a cup of cooked wild rice yields 21.3 mcg of folic acid – necessary for cardiovascular support, red blood cell production, brain and nervous system health, and of particular importance during pregnancy – where brown rice by comparison offers only 3.9 mcg. The niacin content of wild rice is also notably high with l.06 mg for every 1/­­2 cup cooked rice. Potassium packs an 83 mg punch, and zinc, which is usually available in trace amounts, registers 1.1 mg. Wild rice is a wonderful alternative to any grain that you would use in either hot or cold dishes. My favourite is to enjoy it in veggie bowls, soups and stews, as well as hearty salads. Its rich, nutty flavour pairs well with other earthy-sweet foods like beets, sweet potato, pumpkins and squash, making it the perfect ingredient to add to your fall recipes, already full of abundance and gratitude. It lasts for about a week after cooking, so making a large batch at the beginning of the week will give you the honour to grace your meals with a serious boost of nutrition and spirit with every grain! Wild Rice & Butternut Blessings This recipe was born from the desire to combine the elements that James and I had a hand in growing: wild rice from his lake, and butternut squash from my garden, coming together for one beautiful meal. Stacking the squash rounds makes for a grand, dramatic, and eye-catching presentation where the simple ingredients are made into something very special. This would be the most stunning main dish for a harvest celebration meal, or even into the winter holidays. It has the perfect balance of flavours, textures, and nutrition, so youll feel satisfied on every level. Try to find a butternut squash with a long and hefty neck. Since we are after nice big rounds, the longer your neck, the more rounds youll have! And try to source your wild rice from a local reserve or farmers market, if possible. There are several components to this recipe, but Ive written it in a way that you can juggle all the elements with seamless management of your time.    Print Wild Rice and Butternut Blessings with Mushrooms, Toasted Walnut Garlic Sauce, and Sumac Author Sarah Britton Ingredients4 lb. /­­ 2kg butternut squash about 1 large, try to find one with a long neck! 1 cup /­­ 175g wild rice soaked for at least 12 hours 9 oz. /­­ 250g mixed wild mushrooms or any mushroom of your choice 3 cloves garlic minced a couple sprigs fresh thyme and rosemary 1/­­2 cup /­­ 13g chopped flat-leaf parsley 1 batch Toasted Walnut Sauce recipe follows 1 Tbsp. sumac divided freshly cracked black pepper handful of walnuts for garnish if desired Toasted Walnut Garlic Sauce1 cup /­­ 125g raw walnuts 1 garlic clove 2 Tbsp. cold-pressed olive oil 4 tsp. apple cider vinegar 2 tsp. pure maple syrup 2 generous pinches of fine sea salt plus more as needed InstructionsStart by cooking the wild rice: drain and rinse the soaked rice well, place in a pot. Add 3 cups /­­ 750ml of fresh water, a couple pinches of sea salt, then bring to a boil, and reduce to simmer. Cook until rice is chewy-tender - about 45 minutes. While the rice is cooking, preheat the oven to 350°F /­­ 180°C. Spread the walnuts in a single layer on a rimmed baking sheet. Toast for 7 to 10 minutes, watching them carefully so they do not burn, until they are golden and fragrant. Remove from the oven and let cool slightly. Turn the oven heat up to 400°F /­­ 200°C. Give the butternut squash a good scrub, making sure to remove any dust or dirt. Leaving the skin on, slice the squash neck into rounds about 1 /­­ 2.5cm thick. Place on a baking sheet, sprinkle with a little salt, and roast in the oven for 20-30 minutes, flipping once halfway through cooking, until the squash is fork tender. Remove from the oven and drizzle with olive oil and a little more salt, if desired.  While the squash is roasting, make the Toasted Walnut Sauce. Place the toasted walnuts, garlic, olive oil, apple cider vinegar, and maple syrup in a blender. Blend on high, adding up to 1 cup /­­ 250ml of water to thin the dressing as needed--you are looking for the consistency of melted ice cream. Season with salt. Store in an airtight glass container in the fridge for up to 5 days. Lastly, prepare the mushrooms. Clean and cut the mushrooms as desired (I used king oyster mushrooms, sliced in half lengthwise and scored diagonally). Add a knob of your favourite cooking fat to a large skillet, and once melted add the mushrooms and a couple pinches of salt. Cook the mushrooms without crowding them, and do not move them about in the pan too much. Youre looking for a nice sear and that comes after the mushrooms have been in constant, direct contact with high heat. Once golden on one side, flip, and continue cooking until golden on the other. In a large bowl, combine the wild rice and parsley. Drizzle a touch of the sauce and about 1/­­2 Tbsp. of the sumac, a few grinds of black pepper, and fold to incorporate. To assemble, drizzle or puddle some sauce on the bottom of your serving plate. Add a round of butternut squash, followed by the wild rice mixture, a couple mushrooms, then repeat the layers of squash, rice, mushrooms. Drizzle remaining sauce over top, sprinkle with additional sumac and black pepper, and a handful of walnuts. Say thank you and enjoy each bite, each grain. NotesServes 4 Makes approximately 1 cup /­­ 270ml of Sauce In Closing I would love to hear your thoughts about how we can better respect and heal our pasts culturally, together. I wanted to open up the conversation here, not try to offer some kind of solution. This is a complicated, complex, deeply layered issue that has deep roots, well beyond us here today. I feel really lucky to have had the opportunity to be in a canoe with James himself, to witness how to harvest with intention and gratitude. It felt deeply meaningful to be there with him, the place our two family lines have crossed in many ways for many years, finally converging in a peaceful, cooperative, and hopefully reciprocal way. This extends far beyond James and I, and takes many more hands and hearts. The first step of many, I am forever grateful to James for sharing the story of his family and community as it has been silenced for too long. Thank you for taking the time to read this today. Id also like to add for those who havent seen Canadian news over the past few months, that there has been uncovering of more extreme darkness in this country in relation to the Indigneous people of this land. The residential school system removed children from their Indigenous culture, communities, families, and ways of being. These Anglo-Saxon, Christian boarding schools are sites of mass unmarked graves where thousands of children’s bodies were found, taken from their families. There are many agencies working towards healing, remediation, and reconciliation in response to these unfathomable atrocities in our history. One of them is the Downie Wenjack Foundation, which aims to to aid our collective reconciliation journey through a combination of awareness, education, and action. This link will take you to their page about Reconcili-ACTION, and a list of ways to catalyze important conversations and meaningful change, recognizing that change starts with every one of us and each person can make an impact. The post Wild Rice and Butternut Blessings appeared first on My New Roots.

Is Sesame Milk the Most Nutritious Plant Milk Yet?

September 28 2021 Vegetarian Times 

Is Sesame Milk the Most Nutritious Plant Milk Yet? Hope & Sesame, makers of sesamemilk, tout their new product as the most nutritious alternative milk to hit the market The post Is Sesame Milk the Most Nutritious Plant Milk Yet? appeared first on Vegetarian Times.

Vegan Pumpkin Breakfast Cookies Gluten-free

September 16 2021 Vegan Richa 

Vegan Pumpkin Breakfast Cookies Gluten-freeFor a fall-tastic breakfast treat that is easy to make, look no further than these vegan pumpkin breakfast cookies! Gluten-free, refined sugar-free, refined oil-free and packed with nutritious add-ins like pumpkin puree, chia seeds, chopped nuts, and rolled oats. If youre looking for an easy, one-bowl cookie recipe that the whole family will get excited about, these pumpkin breakfast cookies are it! Trust me, they are going to bring your on-the-go breakfast game to the next level. These perfectly crispy yet chewy oatmeal cookies are made with gluten-free oats, almond flour sunflower seeds and a handful of especially healthy add-ins like chia seeds! But you can customize the recipe to your familys preferences and use any seeds you have. My pumpkin breakfast cookies are chock full of nutritious oats, unsweetened pumpkin puree, nuts, dried fruit, and seeds, and they are naturally sweetened with maple syrup. No Flouf, no Oil! With all those add-ins, these oatmeal cookies are definitely wholesome enough to eat for breakfast! I like packing these pumpkin breakfast cookies as a lunchbox snack for the kids and make them for my own on-the-go breakfast. Leftovers keep for days so make lots and stash them away for snacks. More pumpkin recipes - 1 Bowl Pumpkin bread  - Pumpkin Carrot Bread  - Gluten-free Pumpkin Bread  - Pumpkin Cinnamon rolls - 1 Bowl Pumpkin Cream Cheese Muffins - Pumpkin Baked Oatmeal ! Gf Continue reading: Vegan Pumpkin Breakfast Cookies Gluten-freeThe post Vegan Pumpkin Breakfast Cookies Gluten-free appeared first on Vegan Richa.

25+ Packable Vegan Lunch Ideas

September 4 2021 VegKitchen 

Lunchtime one of the busiest times since its right in the middle of the day! Having a packable lunch option is great for eating a nutritious meal on the go. This list of 25+ packable vegan lunch ideas will give you plenty of options to keep your lunches simple, quick, and nutritious! The post 25+ Packable Vegan Lunch Ideas appeared first on VegKitchen.

Youre Probably Storing Your Produce All Wrong

May 14 2021 Vegetarian Times 

Youre Probably Storing Your Produce All Wrong Countertop, fridge, cellar - do you know where each fruit and veggie goes to keep it fresh and nutritious? Avoid mushy potatoes and fuzzy citrus fruits with these expert chef tips on where produce goes once youre home from the store. The post Youre Probably Storing Your Produce All Wrong appeared first on Vegetarian Times.

5 Nutritious Foods You Should Try

May 12 2021 Vegetarian Times 

5 Nutritious Foods You Should Try If your diet has become predictable, it might be time to think beyond oatmeal and beans and shake up your shopping cart with these nutritious foods. The post 5 Nutritious Foods You Should Try appeared first on Vegetarian Times.

Potato Quinoa Waffles ( Aloo Tikki Waffles)

April 15 2021 Vegan Richa 

Potato Quinoa Waffles ( Aloo Tikki Waffles)These easy Indian Spiced Vegan Potato Quinoa Waffles are inspired by my favorite Indian potato snack, Aloo Tikki! The quinoa adds nutrition and texture making them a savory brunch treat that is wonderfully filling! Vegan Gluten-free Nutfree Soyfree I love me a good waffles recipe! No better self-care activity than digging into a pile of hot crispy waffles topped with all kinds of nuts and drizzles. But recently, I’ve been on a savory kick, and YES luckily the waffle maker is an excellent tool for not only making delicious sweet dessert waffles but it can be used for delicious savory snacks too. Like these incredible Potato Quinoa Waffles. They are crispy on the outside and taste a bit like potato pancakes but we also add some cooked quinoa to these, so they are more filling and nutritious! And would you just look at that crisp, golden crust that only a piping hot waffle maker creates? Gorgeous! I also call them Aloo Tikki Waffles – Aloo Tikki are Indian Potato Patties served as a snack and while there is no quinoa added to Indian potato patties, we do sneak in all those gorgeous Indian spices like cumin, green chiles, ginger and coriander. Also try my Pizza Waffles and Chickpea flour veggie waffles for savory spins Now, most quinoa waffles are made using quinoa flour. These are made using quinoa which we cook along with the potatoes!  Of course, if you happen to have leftover cooked quinoa and potatoes, you can use those! MORE VEGAN BREAKFAST OPTIONS - Carrot Cake Pancakes - Cinnamon Streusel Pancakes - Tiramisu Pancakes - Breakfast Burrito - Chickpea Flour Frittata - Savory Oats Hash - Chickpea Chilaquiles - Sweet Potato Hash  Continue reading: Potato Quinoa Waffles ( Aloo Tikki Waffles)The post Potato Quinoa Waffles ( Aloo Tikki Waffles) appeared first on Vegan Richa.

5 Vegetarian Swaps to Boost Nutrition in Sweet Treats

November 23 2020 Vegetarian Times 

Choose Whole Grains Theres a reason the Dietary Guidelines for Americans recommend to make at least 50% of your grains whole: theyre packed with essential vitamins and minerals that keep your body running at its peak! When gearing up to bake that family favorite sugar cookie or bread loaf, consider swapping half of the all-purpose flour for a whole-wheat flour until you can make the full switch (this Healthy Chocolate Chunk Pumpkin Loaf is a great recipe to start with!) Traditionally, when you start small like this its an easy way to slowly get your pallet to adjust to the change while boosting the fiber of the entire slice (or cookie) too! If youre gluten-free, consider using a recipe that calls for gluten-free oat flour or almond flour (like these Healthy Pumpkin Muffins) so you also reap the benefits of the fiber. Amp Up Those Omegas with Walnuts Pumpkin, pecan, or apple pie calling your name this season? Consider swapping out that white flour and butter crust for a delicious (and nutritious) walnut-based crust. Walnuts pack 2.5 grams of the plant-based version of the omega-3 fatty acid known as alpha-linoleic acid (ALA), in addition to 4 grams of protein and 2 grams of fiber in a one-ounce portion. While many name brands have begun selling their own walnut crusts in the baking section at your local market, they often contain flour and butter in small amounts to help hold the crust together. Not a deal-breaker if youre tight on time, but defeats the purpose of the swap if youre trying to keep this treat gluten-free and vegan. Consider making your own (check out a simple recipe idea here) by pulsing walnuts with a date paste or syrup in your food processor, then shaping into a pie crust and freezing until ready to bake. Related: 7 Tips for Shaking Sugar Think natural When It Comes to Sugar Its no secret most people eat WAY more added sugar than recommended (for reference, on average Americans eat about 17 teaspoons of added sugar a day when the recommendation is closer to 12 teaspoons or below for a 2000 calorie diet!) And friends, beware, coconut sugar, maple syrup, honey, and good ole cane sugar are ALL just different types of added sugars (one isnt better than the other.) To help satisfy that sweet tooth, consider using the natural sugars found in sweet fruits and vegetables, like apples, dates, and sweet potatoes, in your baked goods. Depending on the type of recipe youre making, you should be able to reduce the added sugar by at least a third when you sub in unsweetened applesauce (like these Chocolate Chip Cookie Dough Bars do!) Note you will also need to modify the fat amount (like the oil or butter used) so the texture continues to be the same. Boost Fiber with Beans Chocolate is abundant this season and for good reason: its delicious and its packed with flavonoids. But what if you took that decadent chocolate and brought it up a notch to boost the fiber and create a decadent dark chocolate dip to serve alongside graham crackers, gingerbread, or fresh fruit? Youd be the hostess with the most-ess for sure! Begin by pureeing a cup of beans alongside melted dark chocolate or dark cocoa powder, dates for natural sweetness, and your favorite nut or seed butter of choice. Blend until its a smooth, hummus-like consistency and enjoy! (Use this Sweet Hummus Recipe as your guide.) Power Up with Protein Cream pies and bundt cakes are certainly popular around the holiday season, but that doesnt mean you cant do over the dairy! Swapping in a portion of reduced-fat Greek or skyr yogurt for sour cream helps to boost the protein while minimizing the saturated fat of your treat. If youre still not a big fan of Greek yogurt, then ease into it by starting small with the swap, with roughly a third used in place of the sour cream. In no time youll be adjusted and making the full swap, pinky promise! (Try this Butterscotch Cheesecake Pie for a nice addition to your menu this year!) The post 5 Vegetarian Swaps to Boost Nutrition in Sweet Treats appeared first on Vegetarian Times.

Comforting Wholesome Pear Muffins

October 19 2020 seitan is my motor 

Comforting Wholesome Pear MuffinsThese cute pear muffins are made with mini pears and a special kind of whole wheat flour. They are lower in sugar and low in fat. Suitable for breakfast, as a nutritious snack and of course they make a great dessert.

Dietary Supplements: What You Need to Know | Benefits of Supplements

June 30 2020 hebbar's kitchen 

Dietary Supplements: What You Need to Know | Benefits of SupplementsThis article might be an unusual one, given the fact that I have always been posting about food and recipes in my blog. However, I always wanted to touch base, and post an article on health supplements and its usage. While there is no doubt about the fact that nothing can replace a healthy and nutritious meal or a peaceful 7-8 hours sleep or even a balanced and frequent workout. Yet the additional dietary supplements on top of our diet, are inevitable. There are significant advantages of including additional supplements in our diet. Trust me, this is the first-hand experience and I feel comfortable sharing my journey with it. This blog post is dedicated to it and I would like to highlight those. The post Dietary Supplements: What You Need to Know | Benefits of Supplements appeared first on Hebbar's Kitchen.

Brothy Beans & Greens Lunch

April 29 2020 Golubka Kitchen 

Brothy Beans & Greens Lunch I pretty much always know what I’m having for lunch, especially right now, with this chilly spring weather and infrequent grocery trips. Greens and beans! This meal never gets boring because I change up a lot of things: the kinds of greens and beans I use, how I cook them, what other components I include or leave out, etc. It’s a hearty, nutritious, warming lunch that comes together quickly and doesn’t weigh me down for the rest of the day. I also love that it’s a no-brainer on busy days. Although there’s no exact recipe for this, I thought I’d explain my method here, and maybe you’ll try and love it as much as I do. One of my New Year food resolutions was to cook a pot of beans every week and it’s been the best thing following through with it. Basically I cook the beans with plenty of water and aromatics, so that at the end I don’t just have a pot of delicious beans but also a flavorful broth. At lunch time, I reheat a portion of the brothy beans and quickly cook up some greens with garlic, olive oil, and pepper. I serve the greens on top of the brothy beans simply as is, or with any other toppings I feel like/­­have on hand, and that’s it. This lunch is also delicious served with a slice of sourdough, which I’ve been baking weekly. I use the Tartine country bread recipe, and it has been the most exciting learning experience I’ve had in a while. Brothy Beans & Greens Lunch   Print Serves: 4-6 Ingredients 2 cups dried beans of choice sea salt olive oil aromatics of choice (see below) greens of choice - stemmed, torn or sliced if necessary garlic freshly ground black pepper/­­red pepper flakes aromatic options for the bean broth smashed garlic cloves halved onion/­­other broth vegetables or their scraps like celery, carrots, leeks, etc. hot peppers herbs (fresh or dried) lemon zest bay leaves whole peppercorns/­­other spices topping ideas freshly ground black pepper red pepper flakes fresh herbs fermented vegetables like sauerkraut/­­kimchi toasted seeds/­­nuts avocado splash of olive oil hot sauce or harissa Instructions Prepare the brothy beans. Put the beans in a large bowl and cover with plenty of water. Let soak overnight or up to 24 hours. Drain and rinse very well. Add the beans to a soup pot, along with a generous amount of salt, a splash of olive oil, and any aromatics of choice. Cover with plenty of water, so that the beans are covered by at least 2. Cover the pot and bring to a boil over high heat. Reduce the heat to a gentle simmer and cook, covered, for 30 minutes to an hour, or until the beans are tender and creamy. Let cool. Discard any large pieces of aromatics (I usually leave in the garlic and peppercorns). Distribute the beans among jars together with their broth and keep refrigerated until ready to use. To make the greens and beans lunch, start heating up a portion of the beans and their broth in a small pot over medium-low heat. Heat a saute pan over medium heat for cooking the greens. Wash the greens youll be using and do not dry (if your greens are already pre-washed and dried, add a splash of water to the pan in the next step for steaming). Put the greens in the heated pan, cover, and let steam over low heat for 5-7 minutes, or until the greens are beginning to soften and are bright green in color. Remove the lid from the pan and grate a whole clove of garlic right into the pan on a microplane (or add minced). Season the greens with salt, freshly ground black pepper and/­­or red pepper flakes, and add a splash of olive oil. Stir the greens to coat, and continue cooking until they are soft enough to your liking. Transfer the beans and broth youve been heating up to a bowl, followed by the cooked greens. Add any toppings of choice and enjoy! You can also serve the beans over any grain of choice or with bread for an even more substantial meal. 3.5.3226 The post Brothy Beans & Greens Lunch appeared first on Golubka Kitchen.

Peanut Stew with Kidney Beans & Coconut Milk – Vegan

April 12 2020 Vegan Richa 

Peanut Stew with Kidney Beans & Coconut Milk – VeganThis deliciously creamy and rich Vegan Peanut Stew makes for a warm and comforting weeknight meal thats super easy to make using just One Pot. Gluten-free, soy-free, dairy-free, oil-free option and plant-based!  Today we are gonna stir some peanut butter into a kidney bean stew and trust me, you will love it! Enter – Vegan Peanut Stew! I know peanut butter and kidney beans might sound like a strange combination but you have to trust me when I say its amazing. If this is the first time you ever make a peanut-based stew or curry, you’re in for a delicious treat. This unique peanut, tomato, and coconut milk-based stew is so incredibly flavorful, super comforting, and is truly a hug in a bowl. The nutty peanut flavor lends itself beautifully to the creamy sweet kidney beans and served over some rice, this hearty vegan stew surely makes for a nutritious meal perfect for weeknights.Continue reading: Peanut Stew with Kidney Beans & Coconut Milk – VeganThe post Peanut Stew with Kidney Beans & Coconut Milk – Vegan appeared first on Vegan Richa.

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.

Unique Holiday Gift Guide for the Gourmets and Food Lovers on Your List

December 2 2019 Meatless Monday 

Unique Holiday Gift Guide for the Gourmets and Food Lovers on Your ListThe holiday season is here, so the team at Meatless Monday has assembled a snazzy gourmet gift-guide that includes everything you need to make plant-based eating -- or any type of eating for that matter -- easier, healthier, and more tantalizing to the taste buds. Whether youve been naughty or nice, weve got something for everybody: A self-sustaining indoor herb garden for your apartment-bound offspring, a molecular gastronomy starter pack for your Chopped-obsessed sister-in-law, and, of course, a hazard-proof mandoline for mom. But no matter the tool, cooking gadget, or condiment, all of the gifts listed below will make someones Meatless Monday a whole lot more delicious. Indoor Smart Herb Garden Tell us if this sounds familiar: Your recipe calls for 2 tablespoons of fresh basil, but the quantities sold in the grocery store would last you a month. Thankfully your thoughtful friend purchased you this easy-to-use, self-sustaining smart herb garden. It works just like a capsule coffee machine: Insert the biodegradable smart-soil capsule, add water to the tank (good for up to 3 week), and plug it in! Bring on the basil. For the Indoor Smart Herb Garden, click here.   Hot Sauce Flavors from Around the World The ideal gift for any hot-sauce junkie, this set of hot sauce flavors from around the world will add some searing flavor to any plant-based meal. Add some BAM! to your seitan and experiment with some spicy sauces from Costa Rica, New Orleans, Argentina, and 27 other states and countries. For the Hot Sauce Flavors from Around the World, click here. Embossed Rolling Pin Theres nothing more comforting than the aroma of freshly baked cookies. Let your baked goods look as good as they smell with one of these ornately embossed rolling pins; theyll transform any sheet of cookie dough or pie crust into an edible art piece. For the Embossed Rolling Pins, click here.  Food Dehydrator A must-have for any individual looking to easily incorporate more plant-based foods into their diet, a food dehydrator can turn any fresh fruit or vegetable into the perfect plant-based snack. Use it to dry herbs or make your own fruit leather or mushroom jerky. For the Food Dehydrator, click here. Hazard-Proof Mandoline Slicer and Spiralizer Its sharp blade and high potential for kitchen mishaps has earned the mandoline a villainous reputation, but its still a very useful kitchen tool that can quickly transform any number of fruits and vegetables into perfectly bake-able, fry-able, salad-able slices. This hazard proof mandoline is foolproof, safe, and comes with its own handy spiralizer, perfect for turning oblong shaped vegetables into flowing strands of carb-free noodles. For the Hazard Proof Mandoline Slicer and Spiralizer, click here. Super-Cute Kids Cookware Introducing children to the magic of cooking is one of the most valuable lessons you can bestow upon them. An appreciation for gastronomy starts in the kitchen, and theres no easier way to get the young ones cooking than with a set of super-cute kids cookware, which features an adorable set of vegetable-themed spoons, measuring cups, and whisks. For the Super-Cute Kids Cookware, click here. Molecular Gastronomy Starter Pack  Bring out your inner Top Chef with this incredibly cool molecular gastronomy starter pack. Use food-friendly additives to create jells, powders, beads, and caviars that will have your guests marveling at your gastronomic chops. For the Molecular Gastronomy Starter Pack, click here.    Fermentation Kit (Jars Not Included) The list of health benefits associated with fermented vegetables (kimchi, sauerkraut, pickles) is lengthy, but these foods can be a little pricey when purchased from the supermarket. A fun and cost-effective way to bring more fermented foods into your diet is to make them yourself. This fermentation kit comes with all the tools you need to pickle, culture, and preserve all of your favorite veggies. For the Fermentation Kit, click here. DIY Mochi Kit Mochi is the dessert that melts in your mouth, not in your hands. Everyone -- and I mean everyone -- has fallen head-over-heels in love with this Japanese frozen dessert. This DIY mochi kit is perfect for plant-based food lovers because it allows you to swap in any one of your favorite non-dairy ice creams. For the DIY Mochi Kit, click here.   Foodie Baby Gear We know that your baby niece, cousin, or newborn couldnt be any cuter, but what if they were wearing a little dim-sum or tater-tot onesie? This collection of adorable baby gear comes complete with all the food puns that any food-loving parent could ever dream of. For the Foodie Baby Gear, click here. Tofu Press Water is the element that prevents your perfect cubes of tofu from absorbing flavor and crisping up in the sauté pan. So just say no to soggy tofu! Exorcise those dampening demons in 15 minutes with this EZ Tofu Press: Simply set the press on a dish to catch water, place tofu on press base, turn both knobs for resistance, and continue to tighten the knobs every few minutes until your desired texture is achieved. For the Tofu Press, click here.   Meatless Monday Family Cookbook The Meatless Monday Family Cookbook, by Jenn Sebestyen, emphasizes the limitless potential of plant-based cooking. The recipes are nutritious, easy-to-prepare, and mimic the look, taste, and texture of comfort-food favorites (youve got to check out the lentil Bolognese, butternut-squash mac and cheese, and meaty mushroom stew). Its an awesome gift for anyone looking to expand their repertoire of plant-based recipes. For the Meatless Monday Family Cookbook, click here.   For more Meatless Monday inspiration, tips, and recipes, click here The post Unique Holiday Gift Guide for the Gourmets and Food Lovers on Your List appeared first on Meatless Monday.

Healthy Chickpea And Tofu Salad

May 22 2021 Manjula's kitchen 

Healthy Chickpea And Tofu Salad (adsbygoogle = window.adsbygoogle || []).push({}); Print Healthy Chickpea And Tofu Salad .wprm-recipe-rating .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; } Chickpea and tofu salad is a new favorite in our family. It is both heart healthy and delicious. It's packed with plant protein and fiber and is also a great option for those who are vegan and gluten free. These days everyone in my family is eating clean and will usually ask me to make a salad bowl. This colorful and delicious salad has become part of my salad recipes. Theres nothing like a fresh salad. Salads are of course healthy and contrary to popular belief they can be quite filling and satisfying! This particular salad is a combination of greens, cucumber, tomatoes, and some fruit which gives it a fresh taste. Add in some chickpeas and tofu with my special homemade dressing and you have a great meal! Its unbelievably tasty and nutritious too! I love eating leftovers all week long. This super delicious salad is full of flavor and textures and is really easy to prepare. This recipe will serve 4. Prep time 20 minutes. Assembly time is 5 minutes. Course Salad Cuisine Fusion Prep Time 20 minutes Cook Time 5 minutes EquipmentBlendtec Classic Blender butane stove All-Clad Fry Pan IngredientsFor salad dressing 1/­­4 cup fresh lemon juice 1/­­4 cup roasted sesame seeds 2 Tbsp nutritional yeast 1/­­4 cup olive oil 1/­­4 tsp salt 1/­­4 tsp black pepper 2 tsp sugar 1 Tbsp ginger finely shredded 2 Tbsp fresh orange juice Tofu6 oz firm tofu 1/­­4 tsp salt 1/­­4 tsp black pepper 1 Tbsp ginger finely shredded 2 tsp lemon juice Chickpeas15 oz can of chickpea 1 Tbsp oil 1/­­4 tsp salt 1/­­4 tsp black pepper 1 tsp lemon juice 1 tsp ginger juice Other Salad Ingredients1 cup romaine lettuce roughly chopped 1/­­2 cup spinach leaves roughly chopped 1/­­4 cup cucumber cut into bite size, I am using Asian cucumber 1/­­4 cup pear cut into bite size pieces 1/­­2 orange peeled and cut into bite size pieces 8 cherry tomato cut into half 1 Asian cucumber thinly sliced long ways InstructionsFor Dressing:blend all the salad dressing ingredients together, lemon juice, roasted sesame seeds, nutritional yeast, olive oil, salt, black pepper, sugar, ginger, orange juice. Dressing should be pourable consistency. Keep aside. Tofu: drained the water and pat dry the tofu, cut the tofu in about 1/­­2 inch cubes. Grill the tofu over medium heat. lightly oil the pan and spread the tofu pieces, grill the tofu from both sides until they are light brown. It will take about 3 minutes. Drizzle, lemon juice over tofu, salt and black pepper turn them lightly. Turn of the heat and take them out in a bowl. Prepare chickpeas:drain the water and wash the chickpea. Sauté the chickpeas over medium heat, add oil, oil should be moderately hot add chickpeas, drizzle salt, black pepper, lemon juice and ginger. Stir them together for about 2 minutes. Chickpeas will have a nice flavor. Assembling the salad:use the bowl you will serve the salad, spread lettuce, spinach leaves (remove the stems from spinach), add cucumber, pair cut, orange and tomatoes. Next drizzle about 2 tablespoons of dressing and toss them together. Add about 1/­­3 cup of chickpeas and 1/­­3 cup of grilled tofu on one side I am also putting few slices of cucumber, to dress it up. Now again drizzle about 2 tablespoons of dressing. salad is ready to serve. For this recipe use the chickpea, tofu, vegetables, and fruits quantity of your choice. Notesyou can make plenty of salad dressing in advance and refrigerate it in a jar, you can save this dressing for up to a week. You can use this dressing in any salad, it tastes grate. Prepare the tofu and chickpeas also in advance and refrigerate, they will be good for 3-4 days. Add the greens and fruits of your choice. You will also enjoy: Millet Soup, Mango Salsa, Potato soup, Masala idli The post Healthy Chickpea And Tofu Salad appeared first on Manjula's Kitchen.

Where to Put Your Produce to Keep it Fresh

May 14 2021 Vegetarian Times 

Where to Put Your Produce to Keep it Fresh Countertop, fridge, cellar - do you know where each fruit and veggie goes to keep it fresh and nutritious? Avoid mushy potatoes and fuzzy citrus fruits with these expert chef tips on where produce goes once youre home from the store. The post Where to Put Your Produce to Keep it Fresh appeared first on Vegetarian Times.

Vegan Pasta e Fagioli

April 22 2021 Vegan Richa 

Vegan Pasta e FagioliVegan Pasta e Fagioli is a hearty, nourishing, and nutritious white bean and pasta soup packed with healthy veggies and plant-based protein! An Italian comfort food classic that is perfect all year round but especially on chilly nights. Serve with garlic bread.  When it comes to Italian soups, most people know minestrone and then maybe Italian wedding soup.  Let me tell you, you are missing out on a goodie! Pasta e Fagioli -which translates to pasta and beans and that sums it up pretty well. Reminds you of minestrone? Well, it’s similar, but there are differences – mostly in texture and some ingredients. What is the difference between Pasta e Fagioli and minestrone? Both Pasta e Fagioli and minestrone are hearty Italian soups made from a tomato base with added beans and pasta. While a classic Italian minestrone soup often has a whole array of colorful veggies added (like green beans or zucchini), Pasta e Fagioli is typically just white beans and pasta. So while minestrone is a bit lighter, Pasta e Fagioli is meant to be very thick! While there are not too many veggies added in the original version, in my recipe, I add some celery and carrots as well to make the broth more flavorful and the soup more colorful! In the traditional version, this Italian white bean soup is often made with pancetta or bacon. To make this a vegan Pasta e Fagioli recipe, we skip those additions and up the umami by adding tomato paste. You can add vegan bacon if you wish. Plenty of Italian herbs take care of the rest! This soup tastes amazing! MORE VEGAN PASTA RECIPES FROM THE BLOG: - Creamy Vegan Cajun Pasta - Spinach Artichoke Pasta Bake - Vegan Mushroom Fettucine Alfredo - Cajun Cauliflower Pasta  - Vegan Lemon Asparagus Pasta - Roasted Red Bell Pepper Chickpea Pasta  - Cauliflower Parmesan Pasta Bake  - Vegan Sundried Tomato Pasta Continue reading: Vegan Pasta e FagioliThe post Vegan Pasta e Fagioli appeared first on Vegan Richa.

Brown Rice Pilaf with White Beans, Shiitakes, and Spinach

January 19 2021 VegKitchen 

Brown Rice Pilaf with White Beans, Shiitakes, and Spinach This homey brown rice pilaf is loaded with nutritious flavor from white beans, shiitake mushrooms, and fresh spinach. This simple dish makes a delicious vegan dinner or hearty lunch. This brown rice pilaf is: A hearty vegan meal – comfort food at its best! Packed with protein and fiber Ready in under an hour Easy to make ahead, so it’s perfect for meal prep. Variations This recipe is infinitely versatile. Instead of rice, you can swap in your own favorite grains like quinoa, wheat berries, or bulgur. You can also swap out the white beans for cooked lentils, black-eyed peas, or chopped seitan to add an extra dose of protein. Or add some heat with a minced jalape?o chile! One-Dish Vegan This recipe is from the amazing vegan cookbook, One-Dish Vegan by Robin Robertson. You can find it listed in the book as Brown Rice with White Beans, Shiitakes, and Spinach. It has been shared with permission of The Harvard Common Press. For more ways to use brown rice, explore these Classic Rice Dishes. This article was first published in 2013. It has since been updated. The post Brown Rice Pilaf with White Beans, Shiitakes, and Spinach appeared first on VegKitchen.

Gluten Free Buckwheat Waffles

October 27 2020 Vegan Richa 

Gluten Free Buckwheat WafflesThese Vegan Gluten-free Chocolate Buckwheat Waffles are a chocoholic’s breakfast dream! Light, crispy, and nutritious and made with a blend of naturally gluten-free buckwheat flour and oat flour! 7 ingredients and 1 Bowl. Wholesome, delicious and so easy to make. Vegan Glutenfree soyfree Nut-free Recipe Jump to Recipe These Chocolate Buckwheat Waffles are light, crispy, and nutritious. You will love how easy they are to throw together and how wholesome these are while still tasting super chocolatey and decadent. The unique blend of buckwheat flour and oat flour will keep you full for hours. Trust me, you will want to make a double batch!  Chocolatey, rich, and nutty as they are, these gluten-free waffles taste excellent as they are, but why not take them to the next level with some toppings? You can top these any way you like, but let me just mention that a scoop of vanilla ice cream and a drizzle of syrup is a superb choice for sure.Continue reading: Gluten Free Buckwheat WafflesThe post Gluten Free Buckwheat Waffles appeared first on Vegan Richa.

12 Road Trip-Worthy Snacks

September 25 2020 Vegetarian Times 

If the walls of your home feel like theyre closing in, youre not alone. Two-thirds of Americans (67%) say that staying home due to the COVID-19 pandemic has made them want to take a vacation, according to a survey conducted by Harris Poll on behalf of Shell.  But with so many travel restrictions and concerns about health safety while flying, its no wonder that many people trying to scratch their travel itch are turning to good, old fashioned road trips -- 36% of Americans say that they are more likely to take a road trip now than they were prior to the COVID-19 pandemic and 61% of Americans are now more interested in taking a local road trip to explore areas close to home.  Before you hit the open road, theres plenty to do: packing, creating a playlist that captures the vibe of your destination, planning your itinerary and, of course, stocking up on car-friendly snacks. While vacation may seem like the perfect excuse to indulge in junk food, those snacks could leave you feeling lethargic and bloated during a time when youd much rather feel energetic and carefree.  Thankfully, theres no shortage of vegan-friendly snacks that are mess-free, nutritious, and tasty. Weve rounded up some of our favorites: Quinn Grain-Free Pretzel Chips Nothing beats the crunch of a pretzel -- and everyone living a gluten-free lifestyle knows that grain-free pretzel replacements typically leave a lot to be desired. Not the case with Quinn Grain-Free Pretzel Chips; youd never know it was grain-free thanks to its near-identical texture (they are made from cassava flour, a gluten-free root vegetable) and spot-on flavoring (shout out to the Cracked Black Pepper variety!). Theyre non-GMO, gluten-free, vegan, dairy-free, and the shape makes them perfect for dipping into your favorite condiment (but maybe not in the car, okay?). Shop now Pans Mushroom Jerky Beef jerky is a classic road-trip snack -- but who needs the beef? Pans mushroom jerky is made from shitake mushrooms, which is one of the meatiest mushrooms. Plus, mushrooms impart that beloved umami flavor everyone craves. These fiber-filled snacks are rich in vitamin D, vegan, gluten-free and theres flavor for any mood youre in: Zesty Thai, Applewood BBQ, Salty & Pepper and Original.  Shop now SkinnyDipped Nuts When you cant decide if you want salty or sweet or chocolate, reach for a bag of SkinnyDipped Super Dark + Sea Salt almonds -- these almonds are dipped with extra dark 73% artisan cacao, and sprinkled with a hint of sea salt. A serving size of these vegan goodies offers 5 grams of plant protein and less sugar than an apple. The whole line is vegetarian, including the SkinnyDipped Cashews in Dark Chocolate Cocoa and Dark Chocolate Salted Caramel. Shop now Undressed Salad Bar Salads arent exactly considered a portable snack, which is why Anne Klassman founded Undressed to throw in her purse or glove compartment -- its a salad in a bar form, with 5-7 grams of protein from its toasted almond base and a full serving of vegetables. Choose from Chipotle Cranberry, Cilantro Lime, Honey Mustard and Sesame Ginger depending on your craving. Theres no sugar added, and these vegan bars are gluten-free, too. Shop now Omnom SuperChocoBerryBarleyNibblyNuttylicious Nope, that wasnt a typo -- when something is this tasty, it deserves a name that stands out from the crowd! Picture a delicious, nutritious dark chocolate bar made from organic Tanzanian cocoa beans thats sprinkled with cranberries, salted almonds, puffed Icelandic barley and cacao nibs. And voila, you have a SuperChocoBerryBarleyNibblyNuttylicious bar. Hot tip: Theres no need to relegate Omnoms superfood creation to your car -- its also a great way to boost your energy on a hike. Shop now Natures Garden Omega-3 Deluxe Mix No road trip is complete without a healthy dose of trail mix, but traditional peanuts and granola dont hold a candle to Natures Gardens Omega-3 Deluxe Mix. This blend of ingredients was thoughtfully chosen for its nutritional qualities: almonds for vitamin E, pecans for fiber, walnuts for omega-3 fatty acids, cranberries for adding more fruit to your day, pistachios for protein and vitamin B6, and pepitas for magnesium and iron. Bonus: The bag is resealable, so you wont have any messy spills in the car. Shop now LesserEvil Veggie Sticks A salad you can eat with your fingers? Its not rude, its LesserEvils new Grain Free Veggie Snacks! The two flavors -- Himalayan Pink Salt and Vegan Ranch -- offer up grain-free goodness made with organic olive oil. Organic veggies are the first ingredient (a blend of vegetable flours and powders), and they are certified USDA organic, vegan, paleo, non-GMO, grain-free, gluten-free and kosher to boot. Pro tip: Your kids will love them and have no idea they are ingesting an extra helping of veggies. Shop now Seven Sundays Muesli While road trips may evoke fond memories of your childhood, the sugar-laden and gluten-packed muesli of your formative years are best left behind. Instead, choose Seven Sundays Muesli, which is chockfull of nutrient-dense superfoods. The Rise & Shine Strawberry Banana Nut Mix -- a cereal/­­trail mix hybrid, so feel free to add almond or oat milk as desired -- has only 5 net carbs, and is grain-free, gluten-free, and keto-friendly. Plus, you can easily pronounce every ingredient: Almonds, coconut, sunflower seeds, dates, Bing cherries, pecans, chia seeds, sesame seeds, bananas, flax seeds, pumpkin seeds, strawberries, cinnamon, and pure vanilla extract.  Shop now Biena Chickpea Snacks Chickpeas to go? Yes please! Bienas Chickpea Snacks are light, crispy roasted chickpeas that boast 5-6 grams of plant protein and fiber. The vegan varieties include Barbecue, Habanero, Ranch and Sea Salt -- and they are non-GMO, grain-free, gluten-free, and nut-free. They are perfect to pop in your mouth on the road, and back home they work well as salad and soup toppers. Shop now CaPao Smoothie Balls Missing your morning smoothie while on the road? CaPao Smoothie Balls may help keep your routine intact. These plant-based snacks are made from zesty cacao fruit pulp, nuts and seeds. Choose from Apricot, Plant Protein and Golden Berries, Golden Berries, Apricot and Chia Seeds, and Mango, Cashew and Coconut. Cacao is the same magical plant that gives us chocolate -- but 75% of the cacaofruit is underutilized or simply thrown away after the cocoa beans are extracted for making chocolate, leaving behind husk, pulp and cocoa butter. So, CaPao uses the wasted nutrition found in the pulp and husk in its products, as these components contain magnesium, iron, zinc, potassium, fiber and many essential B vitamins. Shop now ZENB Veggie Bites Veggies are one of the healthiest snacks, but who has time to peel and prep a bunch of produce before a road trip? When youre away from home, rely on ZENBs Veggie Bites. They offer a full cup of vegetables in each pouch and use the whole vegetable -- stems, skin, seeds and all -- so you get extra nutrition, like fiber. The vegan, non-GMO, organic and gluten-free bites come in a resealable package with five flavors: Edamame, Red Bell Pepper, Summer Beets, Sweet Potato and Sweet Corn. Shop now The Goods Mart Vegan Snack Box Dont have time to shop for individual snacks? Want to try something new? Let The Goods Mart -- a socially conscious convenience store in Soho, NYC -- curate and ship a vegan snack box especially for you. Simply choose the size of your box, let them know whether youre craving salty, sweet or savory, and alert them to any allergies. All the snacks are non-GMO, contain no artificial colors or flavors, and are sure to satisfy any craving that pops up during your travels. Shop now The post 12 Road Trip-Worthy Snacks appeared first on Vegetarian Times.

Schrotbrot (Whole Rye Bread)

June 13 2020 seitan is my motor 

Schrotbrot (Whole Rye Bread)Bread like schrotbrot is often the main component of a meal. This bread is the opposite of white bread, its a healthy and nutritious food... The post Schrotbrot (Whole Rye Bread) appeared first on seitan is my motor.

Feed a Family with These 13 Big-Batch Plant-Based Recipes

April 20 2020 Meatless Monday 

Feed a Family with These 13 Big-Batch Plant-Based RecipesCooking is a joy, but making every meal from scratch can get tedious, not to mention time consuming. And thats where big-batch cooking comes in. Weve created a list of plant-based recipes that are well suited for families (and leftovers). To do this, we looked through our Meatless Monday recipe database to find dishes that dont require a lot of preparation, are easy to scale up, and are hearty, nutritious, and filling. Although not all the recipes listed below are main dishes, they can still be prepared in large quantities and can be used to accompany other meals as side dishes or mid-day snacks. From Moroccan split pea soup and roasted chimichurri vegetables to Thai pumpkin curry and green tea pesto pasta the options for bulk cooking are only limited by your imagination -- and maybe the size of your stock pot. This Monday, do yourself a favor and cook a batch thats big enough for leftovers.  Black Bean Sesame Veggie Hash This recipe is an opportunity to get creative. Add whatever vegetables you have on hand and cook them up in your biggest skillet with some soy sauce, scallions, garlic, and chile oil. For the Black Bean Sesame Veggie Hash recipe, click here .   Chimichurri Roasted Vegetables Pungent and flavorful, these roasted vegetables can be prepared in bulk. The aromatic parsley-based chimichurri sauce is easy to scale up as well. For the Chimichurri Roasted Vegetables recipe, click here .         Freekeh Pilaf Swapping out rice for freekeh -- an ancient grain made from roasted green durum wheat -- makes for a healthier and more textured version of this classic dish. As with any pilaf, the flavor is only as good as the broth you use to cook it in, so make sure to use a nice, flavorful vegetable stock when cooking. For the Freekeh Pilaf recipe, click here . Ginger Orzo Brussels Sprouts Salad Chunks of butternut squash and Brussels sprouts makes this fragrant and flavorful ginger orzo more of a main meal than a side dish. The recipe serves eight, so expect leftovers, which is a plus because the flavors become more pronounced after they spend a night in the refrigerator. For the Ginger Orzo Brussels Sprouts Salad, click here . Green Tea Pesto Pasta An exceptionally unique recipe, this green tea pesto pasta is perfect to make in big batches. You can also make extra sauce and keep it in a plastic container for when pasta cravings hit. Add any variety of vegetables -- cherry tomatoes, zucchini, broccoli -- to add some oomph to the meal. For the Green Tea Pesto Pasta recipe, click here . Lemon Ginger Peas Frozen peas are humble ingredients, but they can be wonderfully delicious. This dish is simple to prepare and can be made in large batches, depending on how many bags of frozen peas youre willing to store in your freezer. Experiment with different seasoning combinations to keep your taste buds guessing. For the Lemon Ginger Peas recipe, click here . Meatless Brown Rice Jambalaya This meat-free jambalaya is packed with smoke, heat, and creole flavor. The recipe feeds six and doesnt require much in terms of prep -- just sauté the aromatics, pour in the stock, beans and rice, bring to a boil, and simmer away until the rice is fluffy and tender. For the Meatless Brown Rice Jambalaya recipe, click here .     Moroccan Split Pea Soup No matter the season, a hearty cauldron of split pea soup can feed an army. Besides being incredibly affordable, split peas are easy to prepare and packed with protein and fiber. Moroccan-inspired seasonings add a refreshing punch of flavor to each spoonful. For the Moroccan Split Pea Soup recipe, click here . Quick and Easy Hummus Making your own hummus is so much more affordable than buying it prepackaged at the store. Double or triple this recipe (depending on the size of your food processor), and have delicious, creamy hummus available all week. For the Quick and Easy Hummus recipe, click here . Roasted Parsnip and Spinach Shepherds Pie Hello leftovers. Making a platter of this shepherds pie will feed a large family. Prep the platter the day before cooking and store in the refrigerator if you want an easy weeknight meal. For the Roasted Parsnip and Spinach Shepherds Pie recipe, click here . Thai Tofu Pumpkin Curry This recipe can easily be doubled if you want an extra few servings the following day. Although it calls for pumpkin, feel free to incorporate eggplant, extra tofu, or a bag of frozen spinach to add more heft to the dish. For the Thai Tofu Pumpkin Curry recipe, click here . Vegetarian Gumbo Gumbo gets its color and flavor from its roux -- a paste-like mixture of flour and fat. This recipe is rich, decadent, packed with vegetables, and easy to scale up. For the Vegetarian Gumbo recipe, click here . Zucchini Scallion Cakes As simple as making pancakes, you can whip up a few dozen of these lemony zucchini cakes in no time. For the Zucchini Scallion Cakes recipe, click 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 Feed a Family with These 13 Big-Batch Plant-Based Recipes appeared first on Meatless Monday.

Recipe | Lemony Wheat Berries with Roasted Brussels Sprouts (+ Everything You Ever Wanted to Know About Wheat Berries!)

January 31 2020 Oh My Veggies 

Did you make any food-related resolutions this year? I don’t have resolutions--I have goals. (I like to pretend there’s a difference and that somehow, goals are much more achievable.) I want to eat less sugar. I’m trying to eat more fruit--I’ve always liked veggies more than fruit, and sometimes it’s a struggle to get myself to eat it. (Unless it’s in pie form. But I’m cutting down on sugar, remember?) And I want to eat more grains. Yes, grains! Delicious, nutritious whole grains. So you might see some more grains around here this year. And if you don’t see more grains around here, it means that I’m a big failure. I guess grains aren’t the most exciting thing to see on a food blog, are they? I mean, if I told you that you’d be seeing more Rolos on Oh My Veggies this year, you’d probably be pretty jazzed. But instead, I’m telling you to be on the lookout for... bulgur! Barley! Wheat Berries! Ooooh. Okay, so what are wheat berries? I discovered wheat berries by accident last year. I needed farro for a recipe and it was crazy expensive. Sitting next to the farro were bags of wheat berries--much […]

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 […]

New Plant-Based Meatless Monday Cookbook Will Get the Whole Family to Eat Their Veggies

November 18 2019 Meatless Monday 

New Plant-Based Meatless Monday Cookbook Will Get the Whole Family to Eat Their VeggiesLooking for some culinary inspiration for your next round of Meatless Monday meals? Well, we have some EXCITING news: The first Meatless Monday cookbook is finally here, and with over 100 delicious, better-for-you plant-based recipes youll be able to whip up a meat-free meal for any type of eater -- from experimental flexitarians to new vegans to the staunchest of carnivores. The Meatless Monday Family Cookbook , by Jenn Sebestyen, emphasizes the limitless potential of plant-based cooking. The recipes are nutritious, easy-to-prepare, and mimic the look, taste, and texture of comfort-food favorites (youve got to check out the lentil Bolognese, butternut-squash mac and cheese, and meaty mushroom stew). The book, whose foreword is written by Sid Lerner, founder of the global Meatless Monday initiative and The Monday Campaigns, is based on the Meatless Monday philosophy of cutting out meat one day a week for your health and the health of the planet. And as its title suggest, The Meatless Monday Family Cookbook is designed for the whole family, because when kids are involved in the prepping and cooking process, they develop a greater appreciation, understanding, and respect for the food in front of them. The cookbook officially goes on sale November 19, but weve included a few recipe highlights to share with you. And with Thanksgiving right around the corner, these plant-based recipes might just be what you need to round out the holiday dinner table.     Garlicky White Bean Avocado Toast with BBQ Drizzle This recipe marries the best traits of avocado toast with the enticing aroma and flavor of cannellini beans slowly sautéed with fresh garlic and olive oil. The mixture is spooned on to the avocado-smeared toast and drizzled with a sweet and tangy homemade barbecue sauce. Pumpkin Maple-Glazed Penne with Roasted Fall Vegetables With butternut squash, carrots, parsnips, and Brussels sprouts, youre getting all the best that autumn has to offer. The subtle maple glaze adds a surprisingly subtle sweetness that pairs nicely with the fall vegetables. Meaty Mushroom Stew over Garlic Mashed Potatoes Theres nothing cozier than a hearty stew and some mashed potatoes. This recipe, which uses cremini and shitake mushrooms and a healthy dose of tamari, is an homage to umami. Ladle it over a scoop of mashed potatoes for some pure plant-based bliss. Creamy Vegetable Noodle Soup Its like a chicken potpie -- minus the chicken and the pie. No animal products are necessary for this smooth and sultry creamy vegetable noodle soup. Vegetable broth, almond milk, nutritional yeast, and a whole lot of seasonings and aromatics make this soup satisfying and delicious. Very Berry Quinoa Salad with Cinnamon Toasted Pecans This salad is light and fresh yet has plenty of protein from the quinoa and pecans. Fresh summer berries are little powerhouses of vitamins and are super kid-friendly. The toasted pecans take this dish to the next level. Rice and Bean Pan Grilled Burritos A burrito is engineered to include an entire meals worth of goodies wrapped in one, warm, fluffy package. Chocked full of smoky pinto beans, cilantro rice, lettuce, and an avocado green chile sauce, be prepared for requests for seconds. BBQ Chickpea Veggie Bowls Channeling the hot smoke of the barbecue pit, this BBQ chickpea veggie bowl is charred, sweet, and tangy with a satisfying crunch. The recipe calls for roasted broccoli, red peppers, onions, and chickpeas, but you can top your brown rice bowl with any variety of vegetables. Just dont forget to drizzle over some homemade sweet-and-spicy barbecue sauce. Sweet-and-Spicy BBQ Sauce The proper blend of sweet and heat, this BBQ sauce uses smoky chipotles, tart apple-cider vinegar, maple syrup, and a blend of spices. Squeeze a little bit any meatless Monday meal to take it to the next level. About the author: Jenn Sebestyen is the creator of VeggieInspired.com. She was inspired to write The Meatless Monday Family Cookbook to help moms and dads get both picky kids and die-hard carnivores to eat more veggies. She offers tips and tricks that have worked for getting her kids on board with a veggie-heavy Meatless Monday plan.   Interested in learning more about Meatless Monday? Click here for more recipes, cooking tips, and ways that you can spread the Meatless Monday message to your community. For a chance to be featured in our next recipe roundup, make sure to tag @MeatlessMonday or use the hashtag #meatlessmonday the next time you post a meatless or plant-based recipe. The post New Plant-Based Meatless Monday Cookbook Will Get the Whole Family to Eat Their Veggies appeared first on Meatless Monday.


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