The Veganuary movement is celebrating its 10th year anniversary this year. According to the Veganuary website, Veganuary has inspired and supported millions of people to try vegan since 2014, with participants from almost every country in the world. They have encouraged more vegan options for businesses to offer in shops and restaurants and have made veganism more visible and accessible by getting the word out.
A friend of mine was chatting with a friend in another country who was complaining about the price of meat, saying he could only afford it a few times a month. She suggested he try going completely vegan. He retorted that he didn't need to eat that kind of processed foods. When she tried to clarify that vegan food included all plant-based, whole foods like produce, grains, legumes and seeds, the conversation took an odd turn. “That's just normal food. Vegan is when they make all those processed foods that say vegan on the package.” he began to argue.
What is Veganuary about?
More people than ever are embracing plant-based diets, and January offers the perfect opportunity to join the growing movement. The Veganuary movement embraces the annual pledge to try veganism for the month of January. Veganuary energy is gaining momentum, fueled by increasing awareness of the health, environmental, and ethical benefits of a plant-based lifestyle.
Veganuary brings focus to better health
The rise in chronic, preventable diseases is a significant factor driving interest in Veganuary. According to the Centers for Disease Control and Prevention, heart disease remains the leading cause of death in the U.S. Here are a few statistics from CDC:
Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups.1
One person dies every 33 seconds from cardiovascular disease.1
In 2022, 702,880 people died from heart disease. That's the equivalent of 1 in every 5 deaths.12
Heart disease cost about $252.2 billion from 2019 to 2020.2This includes the cost of health care services, medicines, and lost productivity due to death.
Type 2 diabetes affects more than 37 million Americans, and many cases could be prevented or managed through lifestyle changes, including dietary modifications.
Veganuary spotlights diet and health, not to mention the kindness factor
While veganism typically focuses on not eating animal products to raise awareness of kindness to animals, the big side effect is brilliant health. What goes into our bodies does matter. Numerous studies have demonstrated the link between diet and chronic disease. A 2023 study published in the *Journal of the American Medical Association* found that individuals following a plant-based diet had a significantly lower risk of developing heart disease compared to those consuming a diet high in animal products. The Physicians Committee for Responsible Medicine (PCRM) highlights research indicating that plant-based diets can help prevent, manage, and even reverse Type 2 diabetes.
Beyond Veganuary
Beyond individual health, the environmental impact of animal agriculture is another compelling reason to consider Veganuary. The United Nations' Food and Agriculture Organization (FAO) estimates that livestock production accounts for 14.5% of global greenhouse gas emissions. Reducing meat consumption can significantly lessen one's environmental footprint.
Veganuary offers a supportive framework for those curious about exploring a plant-based lifestyle. The organization provides resources, recipes, and a vibrant online community to help participants navigate the transition. Whether motivated by health concerns, environmental awareness, or animal welfare, Veganuary provides a platform for positive change. This January, consider joining the millions making a difference, one plant-based meal at a time.
Vegan burgers can be just as indulgent, satisfying, and crave-worthy as their meat-based counterparts. If you've ever sunk your teeth into a grilled portobello burger, you know what I'm talking about. Among the many plant-based options available, the portobello mushroom burger stands out as a showstopper.
Portobellos make the perfect vegan burger
With its naturally meaty texture, earthy flavor, and versatility, the portobello mushroom is the perfect star of a hearty, flavorful vegan burger. Paired with a quinoa-based patty, this recipe elevates the humble mushroom into something truly special—a vibrant, wholesome burger that's sure to impress vegans and non-vegans alike.
Why portobello mushrooms?
Portobello mushrooms are culinary gems. They’re large, robust, and capable of absorbing marinades like a sponge, making them ideal for bold flavors. Also, Their naturally “umami” essence mimics the savoriness of meat, and their texture is satisfyingly firm yet juicy. When roasted or grilled, they develop a smoky, caramelized depth that transforms them into an irresistible burger base. Plus, they’re packed with nutrients, including B vitamins, antioxidants, and potassium, making them as nutritious as they are delicious.
Perhaps you may have cooked them simply in a pan or on a grill, These big guys make great mushroom steaks. And with some etra seasonings and stuffing, the vegan burgers they create are wonderful.
The Vegan Burger Recipe: A Symphony of Flavors
Let’s face it—when it comes to vegan burgers, the ingredients are the stars of the show. And so in this recipe, they’re ready to take center stage. From the mushrooms flexing their meaty texture like bodybuilders of the vegetable world to quinoa and its protein boost, this vegan burger is a true overachiever. Add breadcrumbs for a little crunch, a sprinkle of nutritional yeast for that “cheesy-but-not-cheese” magic, and some soy sauce for a savory mic drop, and you’ve got yourself a burger that’s not just plant-based—it’s plant-powered.
Ingredients
– 4 large portobello mushrooms, stems removed
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– 1 teaspoon dried thyme
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup cooked quinoa
– 1/2 cup breadcrumbs (use gluten-free if needed)
– 2 tablespoons nutritional yeast
– 1 tablespoon soy sauce or tamari (for a gluten-free option)
– Vegan buns or lettuce wraps (depending on your preference)
– Desired burger toppings such as avocado slices, juicy tomato slices, crisp red onion rings, vegan cheese, lettuce, pickles, or even a tangy vegan aioli
Instructions
1. Preheat the oven to 400°F (200°C). This temperature ensures the mushrooms roast to tender perfection while developing a slightly crispy edge.
2. Gently clean the portobello mushrooms with a damp cloth to remove any dirt. Remove the stems and, using a spoon, carefully scrape out the dark gills from the underside of each mushroom cap. This step ensures the mushrooms don’t overpower the other flavors in the burger.
3. In a small bowl, whisk together the olive oil, garlic powder, dried thyme, salt, and black pepper. Brush this fragrant mixture generously over both sides of each mushroom cap, ensuring they’re fully coated.
4. Place the mushrooms gill-side up on a parchment-lined baking sheet. Roast them in the oven for 12-15 minutes, or until they become tender and release their juices. The roasting process enhances their natural earthy flavor while softening them to a satisfying texture.
5. While the mushrooms are roasting, create the quinoa patty mixture. In a medium-sized bowl, combine the cooked quinoa, breadcrumbs, nutritional yeast, and soy sauce (or tamari). Mix thoroughly until the ingredients form a cohesive, slightly sticky mixture. This blend is packed with protein and delivers a nutty, cheesy flavor thanks to the nutritional yeast.
6. Once the mushrooms are out of the oven, carefully spoon a portion of the quinoa mixture onto the center of each roasted mushroom cap. Gently press the mixture down, shaping it into a patty that sits snugly inside the mushroom.
7. Return the stuffed mushrooms to the oven and bake for an additional 10-12 minutes, or until the quinoa patties are lightly browned and slightly crispy on the edges. This step locks in the flavors and adds a satisfying texture to the patty.
8. Assemble the burger by placing each stuffed mushroom on a vegan bun or wrapping it in crisp lettuce leaves for a lighter option. Top with your favorite burger toppings, such as creamy avocado, tangy tomato slices, crunchy onion, gooey vegan cheese, or even a dollop of spicy vegan mayo.
Why You'll Love This Vegan Burger Recipe
These portobello mushroom vegan burgers are a true celebration of plant-based goodness. The combination of the juicy, umami-rich mushroom and the nutty, protein-packed quinoa patty creates a burger that’s bursting with flavor and texture. Each bite is a delightful contrast—soft and tender mushroom meets the slight crunch of the quinoa patty, all brought together by the creaminess or crispness of your chosen toppings.
Pro Tips for Perfect Portobello Burgers
– Let the mushrooms marinate in the olive oil mixture for 20-30 minutes before roasting for an extra punch of flavor.
– Try cooking the mushrooms on a grill instead of roasting them in the oven to achieve a smoky, charred flavor.
– Customize the quinoa mixture by adding chopped herbs, minced garlic, or diced sun-dried tomatoes for extra layers of flavor.
– Use toasted ciabatta, pretzel buns, or whole-grain rolls for a gourmet touch.
A Burger for Everyone
Whether you’re a lifelong vegan, a curious omnivore, or just someone looking for a healthier burger option, this recipe delivers on all fronts. It’s an explosion of flavor, texture, and nourishment that proves plant-based eating can be indulgent and satisfying. Serve these burgers at your next barbecue, weeknight dinner, or weekend get-together—they’re guaranteed to be a hit.
So, grab those portobello mushrooms and get ready to craft a burger experience like no other. Every bite is a testament to the magic of plants—delicious, hearty, and endlessly creative. Serve, savor, and enjoy!
A vegan menu plan doesn't have to be fancy or complicated. When I first transitioned to a vegan diet years ago, I tried following other people's menu plans. I bought programs and joined an online club that sent me weekly plans. But just as we are all unique, so is our approach to menu planning. I like easy ways to come up with my own vegan menu plan.
When you want to eat a healthy vegan diet, it's important always to have that kind of food in your fridge and food pantry. A vegan menu plan is a healthful way to stay on track and a bit different than making an omnivore menu plan. In three easy steps, I show you how to do exactly that.
Of course, there are also kind people out there that will do it for you. Some are free and some are paid. But as I said above, I like a vegan menu plan made easy. Many of the premade ones you find online are catering to someone else's taste buds. It can be enlightening for new foods, or frustrating if you don't like the menu plan – especially if you paid for it. I suggest getting a two or three favorite vegan cookbooks and make a vegan menu plan yourself.
Vegan menu plan: how to start
The First Step is to decide which starch and protein you want to build your meals around. Starches are important because they make you feel full and gives you the most needed plant fibers. You want your meals to be both hearty and satisfying.
Good sources of plant-based proteins are legumes and beans, quinoa, soy, nuts, and, of course, foods made from these ingredients. Good forms of starches are brown rice, beans, whole grain wheat or whole grain pasta, winter squash and potatoes, especially sweet potatoes.
The Second Step is the texture. Often meals with only one texture have a tendency to get bored fast. Not only boring meals but you will also not feel satisfied. When I talk texture I am talking about creamy, crunchy, smooth and firm. Whatever you decide to cook be sure to include at least two different textures per meal. An example: A regular green salad could transform into a hearty meal by adding firm baked tempeh, crunchy sesame seeds, creamy avocado, and smooth cashew dressing on top.
The Third Step is to upgrade the nutrient density. Which foods are nutrient dense? Leafy greens and cruciferous veggies are some of the most nutrient-dense foods you can add to your meals. Leafy greens are chard, collard greens, and kale. Cruciferous veggies are cabbage, broccoli, and radishes.
Here is how I did my last meal:
I chose garbanzo beans / chickpeas as the starch / protein, then I thought about what to make of the beans. I love casseroles, so a garbanzo casserole it will be.
Next to think of is the texture, a casserole will be smooth if I put coconut milk in, I will need something crisp, so I will top with a few raw slices of onion. Serve with bread with avocado spread for the crunchiness.
To amplify the nutrient density I will serve, as a side boiled cauliflower.
So, I served a garbanzo bean casserole, with vegetables, topped with slices of red onion & a slice of bread with avocado spread with nutritional yeast on the side.
Below an Italian Garbanzo Bean Casserole Recipe
Ingredients: (serves 4)
1 large spaghetti squash, shredded
2 1/2 cups cooked chickpeas (500 grams)
1 medium zucchini, sliced (approx.16 slices)
1/2 cup sliced Kalamata black olives (100 grams)
3 large white mushrooms, sliced
Homemade Tomato Basil Sauce:
1 can No-Salt tomato sauce
1/4 cup chopped fresh basil (a handful)
1 teaspoon chopped garlic
1/2 teaspoon onion powder
1/4 teaspoon black pepper
1 Tablespoon dried parsley
Additional Toppings:
1 to 2 Tablespoon Nutritional Yeast
1 Tablespoon dried basil (for sprinkling on top)
Directions:
Preheat the oven to 350°F / 175°C.
Microwave the spaghetti squash for 5 minutes or until you can easily cut it and fork out the strands. Prepare the remaining of the vegetables and set everything aside.
In a bowl mix all the sauce ingredients and give everything a good stir until smooth.
In an 8×8″ / 20×20 cm casserole dish, assemble the casserole: Layer the bottom with the squash, next layer chickpeas, then zucchini, olives, mushrooms, and finally the sauce. Top the casserole with nutritional yeast and an extra sprinkle of basil.
Put the casserole in the oven and bake for 25 minutes.
Is chocolate a superfood? Yes, it is true! Dark chocolate which is high in cocoa solids, minimum 70%, is now recognized as having many qualities that are beneficial to our health. For many years, chocolate has been viewed as the ultimate comfort food and it has become one of the most popular foods in the world.
The question is, are there any health benefits to consuming dark chocolate? Yes, over-consumption of any food can have a bad effect on general health. Recent studies have shown that eating, in moderation, of dark chocolate has many health benefits. So eating about an ounce of dark chocolate every day is actually a good thing for your health!
The first question that you may ask is why dark chocolate, not milk chocolate? Because dark chocolate comes out in favor when it comes to nutritional benefits. Dark chocolate has more fiber and nutrients and fewer sugars and cholesterol.
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The Main Health Benefits Of Dark Chocolate
• Lowers cholesterol. In studies, dark chocolate has proven to lower LDL (bad cholesterol) and increase HDL (good cholesterol). As we know, too much bad cholesterol is not good for us. These studies showed that dark chocolate provided health benefits when it comes to cholesterol.
• It’s good for the heart. Perhaps this is the most well-known reason. Dark chocolate contains nutrients that are known to help lower blood sugar and increase blood flow. Besides, anything that lowers cholesterol is good for the heart. Some studies have shown that dark chocolate can reduce cardiovascular death in men by up to 50%. These aren’t scientific studies, but as dark chocolate lowers cholesterol as well as lower blood pressure, these findings are significant.
• It boosts your skin. Dark chocolate contains lots of flavanols, which protect the skin against sun damage. Of course, this doesn’t mean that you can do without sun cream! But, it does mean that the flavanols will reduce the damage on the skin due to the sun. So, if you are planning a summer vacation, then you could start increasing your intake of dark chocolate a few weeks before your holiday. In general, dark chocolate has a positive effect on the skin.
• Can prevent diabetes. Insulin is a word associated with diabetes. Many studies have shown that dark chocolate improves insulin sensitivity. This means that dark chocolate can improve blood sugar levels. Because of its properties, it can be a part of a diabetic diet.
• It’s nutritious. There are many good reasons for eating chocolate. Of course, chocolate contains calories – up to 242 per 100 grams. This means that we should eat it in moderation. Yet, dark chocolate contains minerals such as iron, magnesium, copper and manganese, zinc, potassium, and selenium. It is also a good source of fiber, containing about 11 grams.
• Good source of antioxidants. Dark chocolate also contains a good amount of antioxidants, which are great for promoting heart health. As well as decreasing the risk of infection, and fighting free radicals in the body. The cocoa tree is one of the best sources of antioxidants on the planet. This means that its fruits – the cocoa pods also have antioxidant properties. Many studies have shown dark chocolate to have a higher amount of antioxidants than blueberries or Acai berries.
Although dark chocolate has a higher calorie, fat and saturated fat content than milk chocolate, its health benefits are much higher than milk chocolate. If you consider that dark chocolate has 22% more iron, four times more fiber, and 242 grams more theobromine (the alkaloid which reduces blood pressure) per half bar than milk chocolate, then the picture becomes clearer that dark chocolate has many health benefits.
It is also worth considering that dark chocolate has fewer carbs and half the sugar of milk chocolate. It’s easy to see why dark chocolate has many health benefits.
Dark chocolate is definitely the preferred flavor of chocolate when it comes to those midnight snacks or holiday treats. Just make sure you don’t overindulge!
Before you decide to use less salt, know that humans need salt. We need 1500 mg of sodium, or 3.8 grams of salt, to replace the amount lost daily on average through sweat and urination. Besides helping to maintain fluid balance and cardiovascular function, sodium and chloride ions also play an important role in the nervous system. Yet, Americans could certainly consume less salt, given all the meat, pizza and processed foods our society eats.
But what is a healthy level of salt intake?
Less salt does not mean no salt
Most carnivore doctors suggest less salt intake to help regulate health issues. Over 75 percent of our salt intake comes from processed foods, and for nonvegans, the amount of injected sodium is higher than vegetables or fruit. Check out this short video about salt intake:
Salt is also the most common ingredient used in cooking. It acts as a preservative, a way to counteract the sweetness of a dish. And it satisfies our taste buds because it enhances the flavor of food. Almost everybody loves that extra pinch or tablespoon of salt, but, too much salt can lead to several diseases, with high blood pressure being the most common. If you already are vegan and are not a processed or junk food eater, you already consume less salt and may be fine with cooking with your desired amount of salt. Wherever you fall on the salt spectrum, it's also a nice idea to make use of other herbs, from both a nutritional and taste point of view.
Less salt, more herbs
If you need to or are choosing to decrease the amount of salt that goes into your food, consider using herbs as a taste replacement. You may already have these as a staple in your kitchen or in your herb garden. Most of the foods that we consume contain a fair amount of salt in them in their natural state. There isn’t a need to throw in some more.
One of the things people fail to realize is that eating healthy does not have to be misery. In fact, we all want flavor from our food. So, if that extra pinch of salt is important to you then take a look at the seven herbs below that can be used to replace salt.
Dill
Dill is a slightly sour herb that can be paired with other herbs/spices to create a one-of-a-kind flavor for your meals.
Consider pairing dill with a sweeter herb such as thyme to achieve a nice balance of sweet and sour. Dill can be used in the form of a leaf or in a crushed/dried form, it all depends on what you prefer.
Chives
Chives are an age-old source of added flavor and it is used and grow worldwide. Chives add a hint of onion to your dish and they already have natural salt content within them.
Chives are perfect for potato soup, chili, or a vegetable stew. They are also great in small amounts, such as sprinkled on your potatoes.
Thyme
Thyme is a great alternative to salt because it comes in several flavor varieties including lemon and orange. There is a slightly salty undertone to thyme, but you also get the bonus of added flavor.
Thyme has a slightly sweet flavor as well and is best used in combination with parsley, oregano, and rosemary.
Thyme blends nicely with roasted vegetables.
Mint
Mint is a common herb used that comes in a variety of strengths. You can choose a mint leaf that will give a slight kick or a mint leaf that will change up the entire flavor of your meal.
Mint also comes in several different flavor combinations. You can buy flavors like chocolate mint and orange mint in your local grocery store. These flavors work great in pasta, baking, and salads. Yet Swiss mint is for desserts only as the taste is sweeter.
Oregano
Oregano is an Italian spice that works best with pasta dishes or on pizza. Due to the spice’s potency and spicy undertones, the herb is an excellent substitute for salt. For an added kick, combine oregano with basil and parsley.
Allspice
Allspice is a common herb blend amongst several cultures. There is no real “flavor” of allspice; the herb tastes like a blend of juniper, nutmeg, peppercorn, and cinnamon. Yet, it actually comes from a dried berry four in Jamaica.
The variety of flavors that we taste with allspice makes it a great substitute for salt. Because it can add a unique flavor to your dishes and draw out the flavors of the dish itself.
Basil
Basil leaves are the most common herbs that are used for cooking in India. These leaves are pungent in taste and slightly sweet in nature. It is not just known for its medicinal benefits but also known as a salt alternative.
Basil is a well-known ingredient in pestos, but it's also great in soups, stews, vegetable bakes, and even desserts.
Less salt does not mean less flavor
Even with less salt added to your meals to enhance the flavor of a dish, you can still have enough to get that salty kick you crave. A mix of salt with other herbs and spices can pop the senses beautifully.
Also, fresh herbs tend to be more flavorful and luscious than dried varieties. Make sure and get fresh whenever you can or grow your own.
There are many herbs that can help you add unique flavors to your dishes and still keep the salty undertones you desire. Take some time to experiment with the herbs mentioned above and decide which flavor combination you like the most!
