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 diet is often misunderstood, leading to many myths about its nutritional value, cost, and overall lifestyle around veganism. This article aims to clear up these misconceptions by providing accurate information about vegan diets. By debunking common myths, we can better understand the benefits and realities of choosing a plant-based lifestyle.
Vegan Diet: Key Takeaways
A vegan diet can provide all essential nutrients when well-planned.
Plant-based foods are often more affordable than meat and dairy products.
There are plenty of tasty and diverse vegan meals to enjoy on an affordable budget.
Veganism is rooted in ethical considerations for animal welfare.
Adopting a vegan diet can significantly reduce your environmental impact.
Understanding the Basics of a Vegan Diet
What Does Vegan Mean?
A vegan diet means not eating any animal products at all. This includes meat, fish, dairy, eggs, and even honey. Being vegan means you avoid animal products like leather and fur. Veganism is a lifestyle choice that focuses on compassion for animals and the environment.
Plant-Based versus Vegan: What's the Difference?
While both terms involve eating plants, they aren’t the same. A plant-based diet can include some animal products, while a vegan diet excludes all of them. So, if you see a product labeled as plant-based, it might still have some animal ingredients. Reading the ingredients, too, on a label is a good practice.
Common Ingredients in a Vegan Diet
When I took the “Jumpstart Your Health!” program with the Plant Docs, Dr. Sandra Musial reminded us multiple times in food prep conversations, “Any green, any grain, any legume.” Since then I've always made sure to up my greens in my refrigerator. Here are some staples you might find in a vegan kitchen:
Legumes: Beans, lentils, and chickpeas are great protein sources.
Grains: Quinoa, rice, and oats provide energy.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds are packed with nutrients.
Fruits and Vegetables: A colorful variety, including lots of greens, is key for vitamins and minerals.
Ingredient Type
Examples
Legumes
Beans, Lentils
Grains
Quinoa, Brown Rice
Nuts & Seeds
Almonds, Chia Seeds
Fruits & Veggies
Spinach, Bananas
Understanding the basics of a vegan diet helps clear up many misconceptions. It’s not just about what you can’t eat; it’s about embracing a variety of delicious and healthy foods!
Myth: Vegans Don't Get Enough Protein
Plant-Based Protein Sources
One of the biggest myths about vegan diets is that they lack protein. In reality, vegans often consume more protein than they need! Here are some great plant-based sources of protein:
Legumes: Lentils, chickpeas, and black beans are packed with protein.
Soy Products: Tofu and tempeh are excellent choices.
Whole Grains: Quinoa and brown rice provide good amounts of protein.
Nuts and Seeds: Almonds, chia seeds, and hemp seeds are not only tasty but also protein-rich.
Combining Foods for Complete Proteins
To get all the essential amino acids, you can combine different plant foods. For example:
Pair rice with beans.
Enjoy peanut butter on whole-grain bread.
Mix nuts with seeds in your snacks.
Debunking the Protein Myth
Many people think that without meat, you can't get enough protein. However, vegetarians and vegans actually average 70% more protein than they need every day (over 70 grams). So, as long as you eat a variety of these foods, you’ll be just fine!
Remember, a well-planned vegan diet can meet all your protein needs without any animal products!
Myth: Vegan Diets Are Nutritionally Deficient
One of the biggest myths about vegan diets is that they lack essential nutrients. This couldn’t be further from the truth! A well-planned vegan diet can provide all the nutrients your body needs to thrive.
Essential Nutrients in a Vegan Diet
Here’s a quick look at some key nutrients and their plant-based sources:
Nutrient
Plant-Based Sources
Protein
Lentils, chickpeas, tofu, quinoa, nuts, and seeds
Calcium
Kale, broccoli, almonds, and fortified plant milks
Iron
Spinach, lentils, beans, and fortified cereals
Vitamin B12
Fortified cereals, plant milks, and nutritional yeast
Omega-3 Fatty Acids
Flaxseeds, chia seeds, walnuts, and algae-based supplements
Supplements and Fortified Foods
While many nutrients can be obtained from whole foods, some, like Vitamin B12, may require supplementation or fortified foods. Here are some tips:
Choose fortified foods: Look for plant milks and cereals that are fortified with B12 and calcium.
Consider supplements: If you’re unsure about your nutrient intake, a B12 supplement can be a good idea.
Planning a Balanced Vegan Diet
To ensure you’re getting all the nutrients you need, consider these tips:
Variety is key: Include a wide range of fruits, vegetables, grains, and legumes in your meals.
Meal prep: Planning your meals can help you balance your nutrient intake throughout the week.
Consult a professional: If you’re unsure, talking to a registered dietitian can help you create a balanced vegan meal plan.
A well-planned vegan diet can be just as nutritious as any other diet, if not more so! Embrace the variety and enjoy the health benefits.
By addressing these misconceptions, we can see that a vegan diet can be nutritionally complete and beneficial for health.
Myth: Veganism Is Expensive
Many people think that being vegan costs a lot of money. This is a common misconception! While some fancy vegan products can be pricey, the core of a vegan diet—like fruits, vegetables, grains, and legumes—can actually be quite affordable.
Budget-Friendly Vegan Staples
Here are some budget-friendly staples you can include in your vegan diet:
Beans (like black beans and chickpeas)
Rice (brown or white)
Oats
Seasonal vegetables
Frozen fruits and veggies
Vegan Diet Shopping Tips for Affordable Eating
To save money as a vegan, consider these tips:
Buy in bulk: Items like grains and legumes are often cheaper when bought in larger quantities.
Plan your meals: This helps avoid impulse buys and food waste.
Batch cook. When you have prepared food in the cupboard and kitchen, you are more likely to avoid junk.
Shop seasonal: Fruits and vegetables that are in season are usually less expensive.
Cooking at Home vs. Eating Out
Cooking at home is generally cheaper than eating out. Here’s a quick comparison:
Activity
Cost
Cooking at Home
$2-5 per meal
Eating Out
$10-20 per meal
Choosing a vegan lifestyle can be both healthy and budget-friendly. By focusing on whole foods and planning your meals, you can enjoy delicious meals without breaking the bank!
Myth: Vegan Diets Are Bland and Boring
Many people think that a vegan diet is all about boring salads and tasteless meals. This couldn’t be further from the truth! Vegan cuisine is vibrant, diverse, and full of flavor. Let’s explore some exciting aspects of vegan cooking that will change your mind.
Exploring Global Vegan Cuisines
Vegan dishes can be found in cuisines from all over the world. Here are a few examples:
Indian: Lentil curries and chickpea dishes are packed with spices.
Mexican: Tacos filled with beans, avocado, and fresh salsa.
Italian: Pasta with rich tomato sauces and fresh vegetables.
Spices and Herbs to Elevate Your Meals
Using the right spices and herbs can transform any dish. Here are some popular options:
Cumin
Turmeric
Basil
Cilantro
These ingredients can add depth and excitement to your meals, making them anything but boring.
Creative Vegan Recipes
Here are some fun vegan recipes to try:
Chickpea Salad Sandwich: Mash chickpeas with vegan mayo, celery, and spices.
Vegan Tacos: Use lentils or jackfruit as a filling with your favorite toppings.
Zucchini Noodles: Spiralize zucchini and toss with pesto for a fresh pasta alternative.
“Vegan food is not just about what you can’t eat; it’s about discovering new flavors and ingredients.”
In conclusion, a vegan diet can be anything but bland. With a little creativity and exploration, you can enjoy a wide variety of delicious meals that are both satisfying and nutritious. Don’t let the myth of boring vegan food hold you back from trying something new!
Myth: a vegan diet is just a trend
Historical roots of veganism
Veganism isn't just a new fad; it has deep roots in various cultures. People have been practicing veganism for centuries for ethical, environmental, and health reasons. This lifestyle choice is not a passing trend but a commitment to a more compassionate way of living.
Growing popularity and cultural shifts
In recent years, veganism has gained a lot of attention. More people are choosing plant-based diets, not just for health but also for the planet. This shift shows that veganism is becoming a mainstream choice rather than a temporary trend.
Long-term benefits of a vegan lifestyle
Choosing a vegan lifestyle can lead to numerous long-term benefits. Here are some key points:
Health improvements: Many studies show that vegans tend to have lower risks of chronic diseases.
Environmental impact: A plant-based diet can significantly reduce your carbon footprint.
Animal welfare: By going vegan, you contribute to better living conditions for animals.
“Veganism is not just a diet; it’s a lifestyle that promotes compassion and sustainability.”
In conclusion, the idea that veganism is merely a trend is a misconception. It’s a lifestyle choice with a rich history and numerous benefits that are here to stay!
Environmental Impact of a Vegan Diet
Reducing greenhouse gas emissions
One of the biggest benefits of a vegan diet is its ability to reduce greenhouse gas emissions. Livestock farming is a major contributor to climate change, producing more emissions than all the world's cars, planes, and trains combined. By choosing plant-based foods, you can help lower your carbon footprint significantly.
Conserving water and and resources
Did you know that raising animals for food requires a lot more water and land than growing plants? For instance, it takes about 1,800 gallons of water to produce just one pound of beef, while a pound of vegetables requires only about 39 gallons. This means that a vegan diet can help conserve precious resources and promote sustainability.
Food Type
Water Usage (gallons per pound)
Beef
1,800
Chicken
500
Vegetables
39
Grains
56
Avoiding Pollution
Animal farming also leads to pollution. Waste from livestock can contaminate water supplies and harm local ecosystems. By going vegan, you can help avoid this kind of pollution and protect our environment.
“Adopting a vegan diet can lead to a healthier planet for future generations.”
Sustainable Farming Practices
Lastly, a vegan diet encourages sustainable farming practices. By focusing on plant-based foods, we can support farming methods that are better for the environment, such as crop rotation and organic farming. This not only helps the planet but also promotes biodiversity.
In conclusion, adopting a vegan diet is a powerful way to make a positive impact on the environment. By reducing greenhouse gas emissions, conserving water, avoiding pollution, and supporting sustainable practices, you can contribute to a healthier planet for everyone!
Ethical Considerations of Veganism
Animal Welfare and Veganism
Veganism is all about compassion for animals. It promotes kindness and respect for all living beings. Many people think that animals raised for food have a good life, but that’s often not true. Most animals in factory farms live in cramped spaces and suffer a lot. By choosing a vegan lifestyle, you can help support better treatment for animals and create a more caring world.
Ethical Consumerism
When you go vegan, you’re also making a statement about how you spend your money. Buying vegan products means you’re supporting companies that treat animals well and use sustainable practices. This choice can lead to a positive change in the market, encouraging more businesses to adopt ethical practices.
Veganism and Compassion
Veganism isn’t just about food; it’s a way of life that encourages compassion. By avoiding animal products, you’re taking a stand against animal suffering. This lifestyle can inspire others to think about their choices and how they impact the world around them.
Choosing veganism is a step towards a more compassionate society.
Summary Table of Ethical Benefits
Benefit
Description
Animal Welfare
Supports better living conditions for animals.
Sustainable Practices
Encourages eco-friendly farming methods.
Compassionate Choices
Promotes kindness towards all living beings.
By understanding these ethical considerations, you can see that veganism is not just a diet; it’s a lifestyle that promotes a better world for everyone.
Health Benefits of a Vegan Diet
Improving Heart Health
Eating a vegan diet can be a great way to boost your heart health. Studies show that vegans often have lower blood pressure and cholesterol levels. This is because plant-based foods are generally lower in saturated fats and higher in fiber. Here’s a quick look at how a vegan diet can help your heart:
Benefit
Description
Lower Blood Pressure
Plant foods help keep your blood pressure in check.
Reduced Cholesterol Levels
A vegan diet can lower bad cholesterol levels.
Heart Disease Prevention
Less risk of heart disease compared to meat eaters.
Managing Weight and Diabetes
A vegan diet can also help with weight management. Many people find it easier to maintain a healthy weight when they eat plant-based foods. This is because fruits, vegetables, and whole grains are often lower in calories. Plus, they are packed with nutrients! Here are some tips:
Focus on whole foods like fruits, veggies, and grains.
Avoid processed vegan snacks that can be high in sugar and fat.
Regular exercise can enhance weight loss and management.
Boosting Gut Health
A vegan diet is rich in fiber, which is great for your gut! Fiber helps keep your digestive system running smoothly and supports healthy bacteria in your gut. Here’s why fiber is important:
Promotes digestion: Helps prevent constipation.
Supports gut bacteria: Feeds good bacteria that keep your gut healthy.
Reduces inflammation: Can help lower inflammation in the body.
A vegan diet can lead to a healthier gut, which is linked to better overall health.
In summary, adopting a vegan diet can lead to numerous health benefits, including improved heart health, better weight management, and a happier gut. So, if you’re considering going vegan, know that it can be a positive step for your health!
Social Aspects of Being Vegan
Navigating Social Situations
Being vegan can sometimes feel tricky in social settings. It’s all about communication! When you’re invited to a gathering, don’t hesitate to let your friends know about your dietary choices. Most people are happy to accommodate if they know in advance. Here are some tips:
Suggest vegan-friendly restaurants when dining out.
Bring a dish to share at potlucks or parties.
Educate your friends about veganism; they might be curious!
Building a Supportive Community
Finding a community can make your vegan journey much easier. Look for local vegan groups or online forums where you can share experiences and recipes. Here are some ways to connect:
Join social media groups focused on veganism.
Attend local vegan meetups or events.
Participate in online challenges like Veganuary to meet others.
Inspiring Others to Try Veganism
Your journey can inspire others! Sharing your experiences can encourage friends and family to explore vegan options. Here are some ideas:
Share delicious vegan recipes on social media.
Invite friends over for a vegan dinner party.
Talk about the benefits of veganism, like health and environmental impact.
Remember, every small step counts! Encouraging others to try vegan meals can lead to a more compassionate world.
In conclusion, being vegan is not just about food; it’s about creating connections and inspiring change. Embrace the journey and enjoy the delicious plant-based options available!
Transitioning to a Vegan Diet
Making the switch to a vegan diet can feel like a big step, but it can also be an exciting journey! Here are some tips to help you along the way.
Tips for Beginners
Start Slow: Begin by adding more plant-based meals to your week. You don’t have to go vegan overnight!
Explore Variety: Try different fruits, veggies, grains, and legumes to keep your meals interesting and nutritious.
Get Support: Talk to nutritionists who know about vegan diets to help you stay on track.
Stay Informed: Keep learning about veganism and nutrition to make informed choices.
Stay Positive: Surround yourself with supportive friends and family who encourage your new lifestyle.
Overcoming Common Challenges
Transitioning can come with its hurdles, but don’t worry! Here are some common challenges and how to tackle them:
Cravings: If you miss certain foods, look for vegan alternatives. There are many delicious options out there!
Social Situations: When dining out, check menus ahead of time or suggest places with vegan options.
Nutritional Concerns: Make sure to include a variety of foods to get all the nutrients you need. Consider supplements for vitamin B12 and omega-3s.
Staying Motivated on Your Vegan Journey
Celebrate Small Wins: Every step counts! Whether it’s trying a new recipe or going a week without animal products, celebrate your progress.
Join a Community: Find local or online vegan groups for support and inspiration. Sharing experiences can make the journey more enjoyable.
Keep Experimenting: Don’t be afraid to try new recipes and foods. You might discover new favorites!
Remember, transitioning to a vegan diet is a personal journey. Take your time and enjoy the process! We've written this comprehensive guide on how to transition to veganism with the goal to be brutally honest with you so you can make a sustainable shift.
Wrapping It Up: Embracing the Vegan Journey
In conclusion, stepping into a vegan lifestyle can be a fun and rewarding adventure! By busting the myths around veganism, we can see that it’s not just about giving up meat; it’s about exploring a world of delicious plant-based foods. Remember, it’s all about balance and making smart choices. You can enjoy tasty meals that are good for you and the planet. So, whether you’re thinking about going vegan or just adding more veggies to your plate, know that every little step counts. Let’s keep learning, sharing, and enjoying the journey together!
Frequently Asked Questions
What is a vegan diet?
A vegan diet is one that does not include any animal products. This means no meat, dairy, eggs, or honey. Vegans eat only plant-based foods.
How do vegans get enough protein?
Vegans can get protein from many plant sources like beans, lentils, tofu, nuts, and seeds. With a good variety of foods, they can easily meet their protein needs.
Are vegan diets healthy?
Yes, a vegan diet can be very healthy if it includes a variety of fruits, vegetables, whole grains, and legumes. It's important to plan meals well.
Is veganism expensive?
Not necessarily. While some vegan products can be pricey, staples like beans, rice, and vegetables are usually affordable, making veganism budget-friendly.
Do vegans lack essential nutrients?
A well-planned vegan diet can provide all necessary nutrients. Some may need supplements for vitamin B12 and other nutrients, but many can get enough from food.
Can vegan meals be tasty?
Absolutely! Vegan meals can be delicious and diverse, featuring flavors from around the world. There are many recipes that show how tasty vegan food can be.
Is veganism just a trend?
Veganism has been around for a long time and is becoming more popular for health, environmental, and ethical reasons. It's not just a passing trend.
How can I start a vegan diet?
To start a vegan diet, begin by replacing meat and dairy with plant-based options. Try new recipes, plan your meals, and explore different foods to find what you enjoy.
Veganuary, the annual New Year’s diet challenge to go 100 percent plant-based, has grown over the last seven years to be a fun way to join others in kicking off the year with healthier resolve. The month-long challenge invites you, not only to make healthier food choices but also to bring greater awareness to living a vegan lifestyle.
Why Join the Veganuary Challenge?
When Veganuary was launched in 2014, 3,000 people joined in. This year marks the first time since its inception seven years ago to have over one million participants, proving Veganuary to be one of the greatest global movements of our century. According to the latest data from World Animal Foundation, 2023 noted 706,965 People Worldwide Signed Up for a Veganuary Challenge, which Increased to 1.8 Million in January 2024.
The goal of the Veganuary Challenge is to grow more awareness about how a vegan lifestyle supports our health and our environment. You may be simply curious, ready to explore, or already a hardcore vegan. Wherever you stand on your path, Veganuary is about having fun with others while learning more about ourselves and blossoming our passion for a healthy body and a healthy planet.
The Veganuary Challenge helps you grow in compassion for our planet as a whole. While mainstream media still touts fossil fuels as the biggest contribution to climate change, the data shows otherwise: nearly 60 percent of our greenhouse gasses comes from meat production. Check out this report from the Guardian:
The difference in emissions between meat and plant production is stark – to produce 1kg of wheat, 2.5kg of greenhouse gases are emitted. A single kilo of beef, meanwhile, creates 70kg of emissions. The researchers said that societies should be aware of this significant discrepancy when addressing the climate crisis. [READ MORE]
It all hit home for me one day when I asked the grocer about a few particular soy products that i no longer saw on the shelves. He responded that a significant amount of soy production had recently been repurposed for food for livestock. The logic behind this, given the state of our planet, is completely upside down for me. This information helped strengthen my resolve to go vegan.
Tip 1: Understand Plant-Based Versus Vegan
What's the difference?
It’s pretty obvious when you go to the produce section that you will choose plants. But what about processed foods and prepared dishes, what are their ingredients? When I first became vegan, I mistook these two terms, thinking they meant the same thing. That resulted in a lot of bad grocery choices that I only realized when I got home from the market. Unless a food package is clearly marked vegan, read the label. It’s pretty simple, really: a vegan dish or meal contains no animal products whatsoever. Plant-based can mean anything from partially plant-based, mixed with animal products, to a fully 100 percent vegan meal (no animals).
Think healthy plant-based vegan
Not all vegan diets are healthy, and many nonvegans are quick to point this out. It certainly takes a lot more than avoiding animal products to live a healthy lifestyle. We often see social media influencers online that claimed at one point to be vegan only to quit and blame the vegan diet for its lack of nutrition. Hello! Are these people eating junk? It’s the salt, oil, sugar, and lack of nutrients in processed foods that is to blame! The vibrant health results that come with a whole-food, plant-based lifestyle are key to supporting a true vegan path.
Bottom line? Read labels, cut back on processed foods, and spend more time in the produce section than in the cereal and snack aisle.
Tip 2: Plan Your Meals
The value of meal planning
Meal planning became my best buddy during the Veganuary sprint. Not only did it save me time and stress, but it also ensured that I was getting a balanced diet. Meal planning helps you get out ahead of the bad snacking and fast junk food habits. Start with your grocery list. Make sure you are always supplied with your favorite staples in the pantry.
This last year of 2023 has been about the AI explosion. I find it a lot easier to go to my AI chatbot* to get a good vegan meal plan or grocery list, as I don't have a lot of time to write it all out myself. The chatbot also answers any recipe or dietary questions I may have, saving me a lot of time in research. Try creating a preferred meal plan of your own here.
*NOTE: My new AI plant-based vegan bot is still new and learning. if you are not satisfied with your answers, ask again, and tweak for specific information, such as “I'd like an Italian meal plan for this week” or “include snacks” or avoid (or no) chickpeas”. The bot will get familiar with your tastes and grow with you!
Find Go-To Easy Vegan Recipes
I love cooking, but how many of us have time for it? Veganuary has given me the focus I need to plan, shop, cook and eat all the wonderful food my healthy body craves – without worrying about time anymore. A little planning saves a lot of time.
Discovering simple vegan recipes makes meal prep a breeze. Making time once or twice a week for batch cooking (even living alone I cook in volume) will save you stress and worry during the week. Simple online searches uncover oodles of recipes, whether you like reading them or watching how-to videos (which I love). In a hurry? You can go to MyPlant-basedCoach – a chatbot ready to help with all your vegan questions – and simply ask for any kind of recipe you are craving at the moment. From loaded soups to fulfilling salads, these dishes keep me satisfied, energized, and clear-headed.
Tip 3: Educate Yourself on Nutrition
Getting the Right Nutrients
Just making vegan choices may not be enough for your body or clarity of mind. I make it a point to educate myself on how to get essential nutrients like protein, iron, and vitamins.
How I Optimize My Vegan Diet
Through consulting resources such as One Green Planet and tracking my intake of food and drink, I was able to optimize my vegan diet for my specific health needs. Listening to podcasts like the Physicians Committee for Responsible Medicine has helped me stay focused on my goals.
Tip 4: Find Your Community
Connecting with Other Vegans
In the beginning, I started out on my vegan journey alone. I learned not to react to family or friends when they teased me. Yet I had no idea just how difficult – and toxic – that approach was until I started meeting and cultivating more friendships with vegans. Joining a community of like-minded people made a world of difference. From online groups to local meetups, I found support and inspiration from vegan communities.
The Impact of Community Support
Isolating oneself is never a healthy choice. With the encouragement of my new friends, Veganuary has become not just a personal challenge to start the year off with but also a shared experience that empowers me.
Tip 5: Be Prepared for Eating Out
No vegan restaurants?
When I first became vegan seven years ago (same age as Veganuary), There were no local vegan restaurants. Now, I can find at least a handful, but I also want to spend time with my nonvegan friends, too. Eating out presented its own set of challenges, but with some research and flexibility, I found plenty of vegan options at various restaurants.
Tip 6: Try New Foods and Recipes
Discovering New Ingredients Rocks
One of the most exciting parts of Veganuary for me has been experimenting with new foods and recipes. Who knew that cashews make tasty cream or kale is a nutritious addition to (m)eatloaf? I have broadened my palate and found new favorites on the way.
My Favorite Vegan Food Discoveries
My move to become a vegan started many years ago when I lived in Japan. I still ate meat and fish at the time, but I gravitated towards unfamiliar ingredients offered in Asian cuisine.. Here are a few of the staples in my kitchen:
Tofu. Its versatility, from smoothies to scrambled veggie bowls, makes it an easy protein to incorporate into all sorts of recipes.
Greens. Their importance in our health and longevity cannot be emphasized enough. From cabbage to courgettes, vegan recipes that show you how to incorporate greens are abundant on the web.
Rice. After eight years in Tokyo, all I can say is, I love white rice. And despite critics, it makes me feel good.
Beans. They are loaded with nutrients and protein. Uncovering their versatility has been a joy for me.
Seasonal vegetables. Food choices vary with the seasons, and in season local veggies always taste the best!
Tip 7: Be gentle to yourself
Imperfection is naturally perfect
Transitioning to a vegan lifestyle is a journey. I have learned to be more compassionate with myself when I slip up. We humans make it a habit to beat ourselves up with self-criticism, which becomes a hamster wheel that does not move forward, blocking progress. Be kind to yourself is not just some pithy line. It really makes a difference in our lives across the board when we relax the inner critic. Every day is a fresh start with new opportunities to do better.
Why Veganuary is a great challenge
Reflecting on my Veganuary experiences over recent years, I feel a deep sense of accomplishment. I continue to improve my cooking prowess while also making a positive impact on my health and the planet – not to mention all the friends I've made along the way.
How to join Veganuary and make your own impact
The way I view food and its connection to the world has been transformed forever and for good. I am excited to continue this journey and share the joys of a vegan lifestyle with others. Won’t you join me? Click here to start!
I love fruit. I can eat it in any form – fresh, frozen, dried, you name it – and be in heaven. But people warn me about eating too much dried fruit, especially with diabetes running in my family. Traditionally, many make the assumption that dried fruit like raisins or dates is loaded with sugar. Some commercial brands have added sugars. Dried fruit appears to have a higher concentration of sugar than fresh fruit in general. So, no one would blame you if you were to assume that dried fruit was not as healthy as fresh fruit.
Yet studies looking at the correlation between dried fruit and health risks show promising results for fighting cancer, losing weight, and lowering diabetes risk. Check out the video here:
better than fresh fruit
A review of studies done on dried fruit intake and cancer risk published in Advances in Nutrition, March 2020, shows that eating dried fruit specifically can lower your risk of various cancers. And, amazingly, fresh fruit does not seem to fare as well as dried:
Overall, data presented in this review indicate that increasing dried fruit consumption to 3–5 servings/wk may have health beneficial effects related to risk of certain cancers, including cancers of the pancreas, prostate, stomach, bladder, and colon. No such effect was found for lung or breast cancers. Another, and rather surprising, finding from the selected studies is that the associations between consumption of total/fresh fruits and cancer risk were generally weaker than the associations determined for dried fruit intake and cancer.
It's exciting to find out that I need not feel guilty about scooping up a big handful of raisins for a snack. I have a raging sweet tooth but cannot afford to indulge it very often. Consuming more dried fruits in the diet helps control diabetes feels like a relief to know. I love using dates in recipes that call for sugar or some sweetener, and now I won't skimp on the number I use anymore.
With so many brands on the shelves, I'm careful to read the ingredients now. Some fruit brands are nearly impossible to find without added sugars. Did you know that a typical serving of dried cranberries has around 26 grams of sugar in it? No way. Even mango slices, which you'd imagine to be naturally sweet, often have sugar added.
A warning about store-bought dried fruit: it's common to find sulfur dioxide added to store brands as a preservative. The sulfur can cause some irritation like asthmatic symptoms, stomach irritation, or itching for some people.
Dried berries, and in particular blueberries, are loaded with antioxidants. I've taken a liking to dried apricots, and they are a good probiotic source.
Use a convenient dehydrator at home
A friend of mine just told me that she's getting a dehydrator. Yes, I am already trying to figure out how to fit one into my pint-sized kitchen. As you can see from the video above, the taste and quality of homemade dried fruit is a richer experience than the dried fruit product offerings we typically see at the grocery stores.
I anticipate with relish how the seasonal fruit varieties will taste dried at home. I want my dehydrator to last and work well out of the box. While the circular model in the video is interesting, I like the look and convenience of a square model.
This one at Amazon is the top-selling brand with amazing reviews:
Do you have a favorite dried fruit? Do you like them as snacks or in recipes? Let us know in the comments below!
Vegan grilling makes my heart sing. Grilling vegetables on the barbecue is all part of the delicious fun of summertime. As a kid, our family enjoyed cookouts at least once or twice a week. But in those days, meat was about the only thing that went on the fire. As I grew older, we learned more about the art of grilling and best preps for veggies on the grill. Vegan grilling to perfection over a fire is part of a rite of passage for any cook in my book. In this post, I am going to show you a few of my favorite vegan grilling tips and how to prepare them.
How to prep your favorite veggies for the grill
The 11 vegetables featured below for vegan grilling are my favorites to throw on the barbecue outside, or grill ahead of time for a picnic. Each vegetable has a different texture, so they will take different lengths of time to cook. Some chefs say certain vegetables taste better if you soak them in a brine, add oil, or parboil. I feel a lot of that depends on your own preference. If you can forego the salt or use some spice blends as substitutes, like as we think in our diets, and other spices can provide just as much fun in your mouth.
Remember to clean and grease up the grill. Ideally, vegan grilling is on a separate frill than the carnivores. Do your best to keep the sections separate when sharing a grill, so you don't worry about animal grease.
Personally, I prefer little or no oil in my cooking. Yet I don't want the veggies to stick, in case I didn't brush enough oil on the food, so I always prep the grill.
To oil or not to oil in vegan grilling
Using a brush or a spray to oil your vegetables can save a lot of needless extra oil in your dishes. I've seen many cooks pour oil straight onto the vegetables and let it sit there, soaking it all up. For me, the lighter the better. I like to taste the fresh produce, not the oil. If you want to go completely oil-free, try a grill mat for non-stick veggies.
Another way to keep your veggies from sticking to the grill is to season them well. Some people add extra pepper or rubbing blends, for example. You've got all summer to experiment! The preps below are basics, and you can add your own seasoning choices.
Eggplant – Aubergine
Eggplant has a rich taste off the grill. Cut off and discard the stem end of the eggplant. Leave the skin on for grilling so the eggplant slices keep their shape on the grill and are easier to handle. You don’t have to eat it, but it's tasty and loaded with nutrients.
Cut either slice lengthwise about 0.2 inches / ½ cm thick or into 3/4 inch / 2 cm thick diagonal, crosswise, or lengthwise slices. Eggplant is one of the few vegetables that I brine. At this point, soaking the slices in salted water for a half hour and no longer than an hour helps the eggplant hold its shape. You can skip the brine if you're going to make a dip from it, or want the mushy texture for another recipe.
Brush with a little oil if you like and sprinkle with salt or your choice of spices. Squeeze lemon juice over it. Then grill until tender and grill marks appear, about 4-5 minutes on each side. If you love your olive oil, drizzle it on at the end, and even another squeeze of lemon for good measure, before serving.
Zucchini – Courgettes
Zucchini is a fun, easy vegetable to grill. Trim the ends, and always leave the nutrient-rich skin on.
Cut the squashes in half lengthwise or into lengthwise slices for thicker ones. If you prefer medallions, I suggest you put them in foil or use a grill basket. The small rounds easily fall through the grates.
Brush with a little oil (or not, as long as you have non-stick options) and sprinkle with salt or herbs. Squeeze lemon juice over the slices. Then grill until they get crispy lines and a tender juicy middle, just a few minutes on each side.
Peppers
These babies are easy and fun on the fire. I simply throw them on the grill, either with or without oil, and keep turning until they're charred. Alternatively, you can slice off the stem. Cut into halves or quarters depending on the size.
These first three vegetables are also delicious when cubed, grilled, and tossed together into a ratatouille recipe. Cook them separately, though, to be sure you don't overcook or undercook any of them. You may want to add grilled onions or garlic, too.
[Tweet “11 Perfect Vegetales to Grill with recipes”]
Corn on the cob
Grilled corn on the cob is a staple of summer. And it can't be easier. Soak the ears, husk and all, in a big pot of water with about a quarter of a cup of salt (the salt's not important if you're watching your intake). Soak them for about 10-15 minutes. Then put them on the grill over medium heat.
Turn every five minutes for about 25-30 minutes. The water in the husk will provide steam so the corn stays tender, not dried and charred. I don't know about you, but I love unwrapping an ear of corn on the cob fresh off the grill!
Asparagus
Asparagus is one of my favorite foods to make and eat in the spring and summer because nothing beats their flavor when sprinkled with salt and quickly grilled. These yummy stalks are tender, but still with a little crunch. complete with smoky flavor and char marks. Seriously wicked good! I c an eat them like French fries.
Prep by simply brushing with a little oil and salt. Squeeze lemon or lime over the stalks. Put on the grill until they start to char and get grill marks. I like to put asparagus in tin foil on the grill. The steam created inside the foil keeps them nice and moist.
Cherry Vine Tomatoes
Cherry tomatoes come in red, orange, yellow, and even “black,” and they're equally sweet and delicious when they ripen on the vine.
Put a whole vine on the grill and leave until the tomatoes start to pop.
Potatoes
Potatoes are the perfect summer side. We like the sturdiness and of a russet potato, but if you prefer to use a thin-skinned variety feel free! You just have to be extra careful not to boil them too much, or else they might be too tender and fall apart on the grill.
Parboil the potatoes for 10 minutes.
Cut into slices about ¾ inch / 2 cm thick or wedges same size or slightly bigger.
Brush with a little oil and salt until they start to look crisp and brown.
Sweet Potatoes
Sweet potatoes are my favorite because they have so many wonderful nutrients. Give them a good scrub and cut the sweet potatoes into 3/4-inch / 2 cm slices. Bring 2 or 3 quarts / 2 or 3 litres of water to a boil, depending on how many potatoes you use. Add salt and potatoes. Boil until potatoes are just starting to soften, about 8 to 10 minutes. Cool and remove peels (or don't, some people like me eat the skins).
Brush with oil and salt, grill until they start to char nicely. They get crispy outside and tender soft inside. Try them with lime and cilantro, too, for added magic.
What does a healthy vegan diet look like? Many people don't know what a healthy diet is, let alone a vegan one. I got talking with a neighbor at the grocery store recently. He invited me to join his tai chi classes, and talked about general health benefits. I took a chance and asked him if he knew of any local vegan communities. His response was dismissive. “When I was training at the gym, all the vegans fizzled out quick. A vegan diet doesn't work.”
He went on to admit that the small group (one person, actually) of vegans he had met was back in the 1970s, over 40 years previous. I ventured to mention all the top vegan body builders with videos on YouTube. “With the lack of educational resources on diet before the Internet, the vegan you met probably lived on pasta,” I commented. The neighbor was not impressed enough to inquire more, and proudly announced that he “eats everything.” Needless to say, the man soon excused himself and went on his way.
So, do we really want to know about healthy eating, or are we slowly poisoning ourselves?
According to the National Cancer Institute, Americans do not meet federal dietary recommendations. Sure, opinions vary when it comes to what healthy eating means. But little debate emerges about what is not healthy, and the American population does not seem to care. The following is an excerpt from an NCI study:
The majority of the population did not meet recommendations for all of the nutrient-rich food groups, except total grains and meat and beans. Concomitantly, overconsumption of energy from solid fats, added sugars, and alcoholic beverages (“empty calories”) was ubiquitous. Over 80% of persons age ≥ 71 y and over 90% of all other sex-age groups had intakes of empty calories that exceeded the discretionary calorie allowances. In conclusion, nearly the entire U.S. population consumes a diet that is not on par with recommendations. These findings add another piece to the rather disturbing picture that is emerging of a nation's diet in crisis.
In the hype of vegan diets, do you know what a healthy vegan diet is? You may have the suspicion that vodka and potato chips are vegan but not exactly healthy. But what about the vegan burgers you can buy in the supermarket or the lentil soup?
Once upon a time I happily ate any kind of processed foods. When I chose to become vegan, I continued to look for quick, processed vegan options for meals. A healthy vegan diet does not rely on processed foods and alcohol. This means you buy fresh produce with few exceptions. Let's take a look at fresh produce:
Fresh vegetables and fruit
Whole grains and spices
Legumes and beans (dried, not canned)
Nuts and seeds
The above items are all fresh produce. Of course, we are subject to seasonal and regional harvests, so including frozen produce as part of a healthy vegan diet is fine. Note that we are not talking about heavily salted, seasoned or sweetened fruits and nuts, like pre-made energy bars. Some basics for your food pantry, ingredients that have a minimal amount of processing, are healthy choices to include, nevertheless. Here are a few good items to keep on hand:
Soy sauce
Tahini
Brown rice vinegar
Apple cider vinegar
Coconut aminos
Sprouted bread
Nut butter
Non-dairy milk
Canned vegetables and legumes are quite commonly found just about anywhere. It's a good idea to get into a regular habit of cooking with dried legumes rather than canned, mostly because the salt content and other additives found in canned food. However, canned legumes are still nutrient-rich and worth having in your cabinet.
The bad news is that the burgers and pre-made bean soups are all processed. So are all other kind of vegan/vegetarian meals and fake meat. The good news is that you can easily prepare meals yourself and freeze. How does a lentil-walnut burger with a paprika sauce sound or a meatloaf with glaze?
Not everything we prepare has to look like meals with meat and fish. Usually in the transition period it's nice to have something familiar to eat. Keep in mind that just because something says vegan on the package does not make it necessarily healthful for you. As you become more committed to a vegan lifestyle, you may not want so much meat alike food, which is only trying to trick your brain instead of transforming your thinking. We can cook delicious vegan meals, and it can be just as easy as opening a package of processed fake meat.
If you know nothing about cooking, let alone vegan cuisine, don't fret. It's a lot easier to do than many people think, and infinitely more healthful, no question. We all know that dark, leafy greens are rich in cancer-fighting goodness, for example. But due to the heavy lobbying and marketing of the meat and dairy industries, few Americans are aware that healthier alternatives, such as pulses – seeds of legumes that pull nitrogen from the air to create protein – are an important protein source globally. The American Institute for Cancer Research reports that dry beans and peas are rich in fiber (20% of Daily Value) and a good source of protein (10% of Daily Value). They are also an excellent source of folate, a B vitamin.
In Dr. Michael Gregor's, book, How Not To Die, the author goes into detail about the best foods to include in a healthy vegan diet. Check out Gregor's Daily Dozen in this video below:
At any rate, we all inherently know when we are eating badly. It goes without saying that processed foods are addicting because of added sugars, salt, and saturated fats. If you want to live a long healthy life on a healthy vegan diet, make a concerted effort to cut the processed crap out of your daily food consumption.
