Imagine. A vegan diet can help reverse heart disease. Have you heard a doctor say that? My father would never have believed it. And yet it was his change in diet and lifestyle that saved him. Heart disease remains a leading cause of death worldwide. But there’s good news: recent research highlights the potential of vegan diets in reversing the effects of heart disease.
A focus on plant-based foods can significantly improve heart health and reduce cardiovascular risks, according to a growing number of studies. Quite frankly, I’ve heard more and more doctors agree that a vegan diet, or at least mostly plant-based, can help reverse heart disease.
When I was a teenager, my father had a massive heart attack. As he gained strength in recovery, he continued the regimen that his cardiologist had put him on, recommending that he eat more vegetables, fruit, and fiber-rich grains, and cut back on meat, greasy foods and fats. He sat there one morning at the breakfast table, staring at the bowl of shredded wheat my mother had put before him. He scowled at me. “Yah mother! She has me eating cardboard!” he scoffed in his thick Rhode Island accent. And yet he did not give up on the new diet prescribed to him. I saw him get his energy back and his humor, too.
The Science Behind Vegan Diets and Heart Health
These days, medical students are rarely taught nutrition, agrees Plant Docs, a new non-profit group that shares the power of plant-based nutrition to prevent, improve, and even reverse heart disease, type 2 diabetes, obesity, and autoimmune diseases.
Despite the lack of education around diet and health in the medical industry, more and more reports are showing the correlation between a vegan diet and a reversal of heart disease, among other things. As a result, more doctors, like Plant Docs, are educating themselves and getting certified in plant-based nutrition.
The following is a list of recent studies that link plant-based choices with heart health:
Cholesterol and blood pressure: A 2021 study in the Journal of the American Heart Association found that plant-based diets significantly lower LDL cholesterol and blood pressure, reducing the risk of coronary artery disease.
Inflammation and heart disease: A 2023 study published in MDPIshowed that a vegan diet can reduce markers of inflammation, which is a key factor in heart disease development.
Overall cardiovascular health: a 2023 report from Stanford Medicine revealed that a vegan diet improves cardiovascular health in as little as eight weeks.
Perhaps one of the most notable if not the top report comes from the Physicians Committee for Responsible Medicine. They wrote:
Groundbreaking research shows that a plant-based diet doesn’t just prevent heart disease but that it can manage and sometimes even reverse it. [Read More]
Key Benefits of Going Plant-based
Improved Lipid Profiles: Vegan diets are free of dietary cholesterol and low in saturated fats, leading to improved lipid profiles. Studies show these diets can reduce LDL cholesterol by up to 30 percent.
Enhanced Blood Vessel Health: A 2023 study in MPDI found that the antioxidants and polyphenols in plant foods improve endothelial function, crucial for maintaining healthy blood vessels.
Reduced Risk of Atherosclerosis: Recent evidence suggests that plant-based diets can help prevent and even reverse atherosclerosis, a condition characterized by plaque build-up in the arteries.
Notable studies with whole food, plant-based diets
The BROAD Study (2020): This study demonstrated that participants on a whole-food, plant-based diet showed significant improvements in heart disease markers and overall cardiovascular health.
The Adventist Health Study-2 (2022): This large-scale study found that individuals following a vegan diet had a 75% lower risk of developing high blood pressure compared to omnivores.
Practical Tips for Transitioning to a Vegan Diet
Making changes in our lives never seems to be easy. Yet when you shift your viewpoint, transitioning to a vegan diet will become a smooth ride for you. Many patients, when they get a doctor’s order to make changes, they think in terms of having to give up things they love. I invite you to consider this: When you consider your health and quality of life, it’s not about giving up the foods you love, but loving the foods that give you life. So relax, allow yourself to explore the new without worrying about what you may be missing. And I suspect you may not miss anything. Start with the list here below:
Gradual Changes: Start by incorporating more plant-based meals and reduce animal products over time.
Focus on Diversity: Include a variety of fruits, vegetables, grains, and legumes to ensure a balanced nutrient intake.
Seek Guidance: Consult with nutritionists familiar with vegan diets to maintain proper nutrition.
Stay Informed: Keep up with the latest research and resources to support a healthy transition.
Stay Positive: Seek the company of those who emotionally support your new choices.
A Vegan Path Towards Better Long-term Health
A vegan diet offers a powerful approach to reversing heart disease by reducing key risk factors and promoting overall cardiovascular health. With continued research and endorsements from experts in the field, adopting a plant-based lifestyle remains a transformative step towards improved heart health and longevity.
Switching to a vegan* diet? Sure, you may call it a lifestyle choice. But when you start to feel your energy return, excess weight drop, and even reversals for the better in blood test results, you may find yourself getting hooked on better health. The major influence that a whole foods, plant-based diet can have on your overall well-being is in the transformation of your gut microbiome, making your digestive system happier and healthier.
Let’s dive into how plant-based eating enhances your lower gastrointestinal tract, supports long-term perks of healthy digestion, and specific gut-friendly foods. I will also share with you the ill effects of indulging in meat, and the magic of probiotics to keep your gut flora balanced and robust.
* When I use the word ‘vegan’ I want to be clear that I’m referring to a whole foods, plant-based diet.
The Vegan Diet and Your Gut: A Love Story
I lived with my mother in her later years. She suffered from irritable bowel syndrome, a common disorder that affects the gastrointestinal tract. At that time, her doctors knew practically nothing about the illness, and gave her less than useful advice. The daily medications prescribed masked her symptoms but had no redeeming qualities for curing her condition. She continued to suffer from diarrhea or constipation, bloating and abdominal pain. The doctors warned her against the very foods, like nuts and seeds, that help support a healthy gut. Not once did any professional tell her to stop eating hot dogs.
I wasn’t much help either at the time, as I knew little about a plant-based diet myself. I had not learned how a vegan diet affects your gut, sensitive to the microbiome diversity that feeds our overall health and well-being. And before the advent of the Internet, it was not so easy to find relevant information, either. As I got older and began to experience similar symptoms that my mom had suffered, I fell into worry if I were doomed to repeat history.
A few years later when I went vegan for ethical reasons (usually vegan refers to a lifestyle, not necessarily healthy eating), I discovered the beneficial side effects of eating plant-based whole foods – no more digestive issues for me, except when I jumped off the plant-based wagon. And given that I was not much of one to eat hot dogs – or other meat – anyway, the transition felt easy and, well, clean..
Fiber: Your Gut’s Beneficial Bacteria Boost
Going vegan means naturally loading up on fiber, the unsung hero of gut health. Fiber acts as a prebiotic, feeding good bacteria like Bifidobacteria and Lactobacilli. These little guys keep your gut balanced and your body happy.
With a a fiber-rich , your body ramps up the production of short-chain fatty acids (SCFAs). These are gut superheroes, reducing inflammation and boosting digestion. A plant-based diet sets the stage for beneficial bacteria to flourish.
Microbial Diversity Galore
A diverse vegan diet means a diverse gut microbiome. This diversity is linked to a stronger immune system and overall better health. Fruits, veggies, grains, and legumes provide the nutrients needed for a robust microbiome. According to a systematic review, several studies have identified a link between plant-based diets and the decreased risk of developing cardiovascular diseases, obesity, and other health issues. Read more about the effect of plant-based diets on gut microbiota here at the PubMed Central Archives..
The Occasional Meat or Fish Slip
What if you sneak in some meat or fish? If your body is regularly accustomed to plant-based, whole foods, then straying from that diet, may trigger some issues. Here’s what might happen:
Digestive Discomfort. Your body might protest with bloating or an upset stomach. It’s just not used to those animal proteins and fats anymore.
Microbiome Shuffle. Your gut microbiome might do a little dance to adjust to the new arrivals, with cramps or gas. This shift is usually temporary.
Inflammation Alert. Some folks might experience inflammation. Your gut needs a moment to recalibrate and get back to its happy place.
Long-Term Benefits of Going Vegan
Gut Health: The Long Game
Stick with a vegan diet, and you’ll likely see sustained gut health improvements. Fiber-rich foods help beneficial bacteria thrive, keeping your gut in top shape. Remember, we are talking about a plant-based, whole foods plan, not switching from processed foods to other processed foods, just because they are cruelty-free. When i think cruelty-free, i also think about treating myself in a cruelty-free way – more fresh produce and healthy grains, less junk food.
Lower Risk of Chronic Diseases
A healthy gut can lower the risk of heart disease, type 2 diabetes, and even some cancers. A vegan diet helps reduce inflammation and improve metabolism. While many sources are ick to say that more studies are needed, studies so far have proven that greater adherence to a healthful plant-based diet has been associated with a lower risk of mortality, cancer, and particularly cardiovascular disease. [Source]
A diverse microbiome means a stronger immune system. Long-term veganism can help your body fend off infections and illnesses. There’s growing evidence that a healthy gut can boost your mood and cognitive function, too, potentially reducing anxiety and depression. I will report on this in a separate post – some controversy around these topics deserve a closer look.
Foods That Love Your Gut
Leafy Greens. Spinach, kale, and Swiss chard are packed with fiber and nutrients, promoting healthy gut bacteria and reducing inflammation.
Legumes. Beans, lentils, and chickpeas are fiber and protein powerhouses, supporting digestion and feeding good bacteria.
Fermented Foods. Sauerkraut, kimchi, and tempeh are loaded with probiotics, introducing beneficial bacteria to your gut.
Whole Grains. Oats, quinoa, and brown rice offer soluble fiber, maintaining a healthy gut lining and encouraging good bacteria growth.
Fruits. Berries, apples, and bananas are fiber-rich and full of vitamins, creating a healthy gut environment.
Nuts and Seeds. Almonds, chia seeds, and flaxseeds provide fiber and healthy fats, supporting gut health and reducing inflammation.
Probiotics: The Gut’s Secret Weapon
Probiotics are live microorganisms that bring health benefits. They help maintain a balanced gut, aid digestion, boost immunity, and reduce inflammation.
Getting Your Probiotics Fix
Fermented Foods/Plant-based Probiotics: Enjoy dairy-free yogurts, kombucha, sauerkraut, and vegan kimchi. Try coconut or nut milk yogurts and fermented soy products like miso.
Probiotic Supplements: These come in various forms and can help you get your daily dose of good bacteria.
Want to know how to care for your gut with a vegan diet?
Going vegan can transform your gut microbiome by boosting fiber intake, enhancing beneficial bacteria, and promoting diversity. While the occasional meat slip might cause temporary discomfort, a plant-based diet supports a healthy gut in the long run. Embrace specific foods and probiotics to further optimize gut health, leading to better digestion and overall well-being. Living a vegan lifestyle might just be the key to a healthier, more balanced life.
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Why do some thrive on a vegan diet while others fail? Find out why here.
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!
Top 10 personal benefits of adopting a vegan lifestyle
A vegan lifestyle encompasses an entire approach to living, not just a diet. If you are wondering if you can adopt a vegan lifestyle to improve your health, look more closely at a healthy vegan diet. For health benefits, we vegans focus on not just plant-based but also whole foods.
A vegan diet doesn’t sound too appetizing to most animal product lovers. Changing one’s palate overnight is not easy, especially when you are brought up to believe it’s natural to eat meat and dairy.
Yet a vegan diet is kinder to your health and to your wallet. You also gain the benefit of knowing that you’re being kinder to animals and the environment. Making the switch isn’t easy. But knowing more about the benefits that veganism provides may help you lean towards more plant-based choices for your own benefit, and perhaps strengthen your resolve if you are trying to commit to a vegan lifestyle.
You need not be hard on yourself if you find making the transition difficult or slow. It’s not necessary to make a complete change overnight. Make the change slowly over time, if you prefer. Just keep in mind that the more plant-based, whole foods you eat, the happier your body and overall health will be.
A vegan lifestyle has many advantages to offer
Here are my top 10 personal reasons why I benefit from my vegan lifestyle:
Vegans (who eat whole foods and avoid processed foods) enjoy better overall health. You can count on having lower blood pressure, cholesterol levels, body weight, risk of heart disease, and risk of Type-2 diabetes, according to study results from Harvard Health.
A vegan lifestyle is better for the environment. The resources necessary for meat production are unsustainable for the health of our planet. Far more water and land are required to provide one serving of beef than one service of fruit, grains, or vegetables. Consider how much grain a cow or pig must consume to reach adult weight.
Veganism is kinder to animals. Animals raised for meat often live horrible lives, not to mention they all are killed before they die of natural causes. Poor living conditions breeding poor health are the norm for animals produced for meat. Even cows raised for milk production or chickens raised for eggs often endure horrific living conditions.
Adding healthy plant-based choices to your daily food intake decreases your psychological dependence on unhealthy food choices. Your body receives nourishment, which reduces cravings. Vegans don’t need to restrict their calories, because whole foods provide health benefits. Vegans are much less likely to overeat, unless they continue to indulge in processed foods filled with unhealthy oils, fats, and too much salt.
Disease prevention. People who adopt a vegan lifestyle can reverse diseases and enjoy lower incidences of breast cancer, colon cancer, prostate cancer, macular degeneration, cataracts, arthritis, and osteoporosis. Check out this interview from Nutrition Action.
Easier body weight control. Vegan populations have lower body mass indices than those that consume meat regularly.
Increased longevity. Those that avoid meat and milk products live an average of six years longer than those that consume those food products. A vegan lifestyle can be a reliable way to ensure you spend a few more years living your life.
Migraine relief. Vegans report having fewer migraine headaches than non-vegans. Those that routinely suffer from migraine headaches can often find relief by adopting a vegan diet.
Fewer contaminants in food. Meat, milk, and eggs can potentially introduce unhealthy chemicals into the diet. Many herbicides, pesticides, and heavy metals can concentrate in animal-based fat. The animals that provide these foods are often given growth hormones and antibiotics that can remain in the products you consume.
A vegan diet can be less expensive. Meat and cheese tend to be expensive food items. Consider how inexpensive beans, rice, oatmeal, and many vegetables can be. That’s not to say a vegan can’t spend a lot of money at the grocery store, but the option to keep food costs to a minimum is there.
Stick with a vegan lifestyle for your own personal benefits
Sticking with a vegan lifestyle requires dedication and planning. The many benefits you’ll enjoy by eating a vegan diet are priceless. The diet can benefit your health, finances, self-esteem, and your waistline. The environment also benefits when fewer animal products are consumed. Consider these advantages and decide if a vegan lifestyle is for you.
If you still are eating a carnivore diet, try having a few vegan meals each week. Notice how you feel 2-4 hours after consuming them. This alone might be a good enough reason to make the switch. If you really want to commit to a vegan lifestyle and are finding it difficult, simply add more plant-based whole foods to your diet. The nutritious effects you will receive will also help you eventually turn away from bad food choices.
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!
Menopause relief is easier than you think with a few tweaks to your diet. I found recovery from menopausal symptoms only when I finally transformed my diet. While I was mostly vegetarian 10 years ago, I also ate a lot of junk. I am still amazed at how eating junk can affect my hormone swings. Even now, years later, if I eat too much sugar or processed foods, I’ll notice hot flashes come on. I now look immediately to diet choices for my menopause relief.
Menopause relief is for men, too
The following video has three tips for menopause relief. In working with both men and women, I’ve found that many men experience a change in their hormone levels as well. Even though the speakers in the video are speaking to women, I suggest men heed the same advice, and you’ll notice an overall improvement in your energy and focus, too:
Dr. Neal Barnard has some great tips to help with menopause relief, and he includes some cooking tips for soybeans. Below are the three tips he offers:
1. Go vegan if you’re not. At least for a week or so, if you’re still on the fence about it all. Fruits, grains, legumes, V B12 is all you need.
2. Lower your oil intake. for the time being, and it doesn’t have to be forever, just cut out your oils. If you are eating processed foods like frozen pizza if it has more than 3 grams of fat, then there’s extra oil you don’t need. Take a week to pay attention to your diet, making it a point to eat only plant-based for a week and cut out oil wherever possible. Then check your symptoms and see how you feel!
3. Include soybeans in your daily food intake. There are a lot of different soybean products to choose from in addition to Dr. Barnard’s suggestions. I am a big fan of tofu.
What do you do for menopause relief?
Leave a comment below if you enjoyed this video! Do you have tips of your own to share?
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.
A buttercup squash has been sitting on my kitchen counter since before Christmas. Lately, with extra cooking time on my hands due to the pandemic, I’ve been going a bit crazy testing out different ways to cook veggies. I began doing the same thing in my head with the buttercup squash.
I finally split it open. It looks too good to cover up with spices. Sure, it’s a popular vegetable for tempura and curries. Today, I think I’ll go back to basics with this tasty squash.
Buttercup squash has plenty of taste by itself
When I remember its Japanese name, kabocha (pumpkin), I remember a simple, tasty way of cooking and eating buttercup squash, Japanese style. My friends in Tokyo had a saying:
“The more Japanese cuisine you eat, the more delicate your taste becomes.”
I suppose a lot of foreigners in Japan (like my friends at the time) consider this a way to defend bland flavors. Yet I found it to be true. Flavors like seaweed and soy were alien to my younger, parochial taste buds. My knowledge of winter squash varieties was pretty limited, only remembering the longer butternut and acorn squashes from my childhood days. These squashes also have thick skins, so they are not typically good to eat.
My first taste of kabocha, buttercup squash, was simply divine. The outer skin is thin and is fine to eat. In the picture below some of the skin is removed, but you don’t have to. This squash is thicker and sweeter than the winter squashes I grew up with, almost a cross between a yam and a pumpkin. Buttercup is rich in vitamins A and C, and plenty of fiber, too.
Buttercup squash cooked traditionally in Japan
I found it tough to get used to some of the odd cooking smells in Tokyo in my first few months of living there. I couldn’t imagine the buttercup squash being any good, as it was simply boiled with a big hunk of kelp.
Kelp is a thick seaweed that is often used in Asian cooking for flavorings and soups. I could find nothing appetizing of the look or smell of kelp. Yet somehow, the flavor it added to the squash was enjoyable – and delicate. I was hooked.
Kelp was fine as a flavoring, like a bay leaf, I thought. At first, I would set it aside if it found its way to my dish. But over the years, I’ve come to realize and value the nutritious impact of sea veggies, and look for them, including kelp, as staples in my kitchen.
Leftover buttercup has many uses
Since I live alone, I usually look for the smallest squash I can find. Buttercup squashes can be quite large, and a lot of food for one person. If you use this recipe, you can keep the cut-up cooked squash in a large container for almost a week and serve it in various ways. I like it cold or hot, and sprinkle roasted sesame seeds over it for an added boost of vitamins.
I like to use the cold cut up pieces in salads. Leftover squash can also be thrown in at the end of a stir fry with other vegetables and/or rice. Blend it up with broth and sauteed onions for a quick buttercup soup. Add it to a curry. The bold, sweet flavor of buttercup lends itself well as a complement to many dishes.
Buttercup squash made easy
Buttercup squash made easy
Buttercup squash has a bold, sweet flavor that complements many meals from spicy curries to this simple, boiled or steamed version.
1 small buttercup squash (seeds removed, cut into cubes)
2 pieces kelp
2 Tbsp. soy sauce
Put all ingredients into a large pot. If steaming, put steamer tray in the bottom of the pot.
Fill the pot with enough water to cover the squash. If steaming, fill up as far as the tray. Remember to check frequently so you don't run out of steaming water.
Boil for about 15 minutes, longer if steaming, or until tender when pierced with a fork.
Serve as a side dish with or without a little of the stock.
I also adore buttercup squash roasted or as tempura. But I try to stay away from fried foods or cooking too much with oil. This simple recipe gives me just as much satisfaction as recipes that call for oil.
Have you ever cooked buttercup squash? What’s your favorite way to prepare it?
A meat-free diet sounds restrictive to someone brought up on – and loving – meat. In fact, the discouraging health conditions in the United States and in other parts of the world are direct results of our diet choices. We’ve done a lot of damage to ourselves. I know, as I’ve experienced some of the damage myself before going completely plant-based. Studies suggest we can reverse much of this damage simply by making our food choices meat-free. The findings in recent studies show true benefits from a meat-free diet.
The following article speaks to those who are still considering plant-based choices, and for our vegan fans who may be looking for more health reasons to stay on track.
In the States and globally, heart disease is the leading cause of death for both men and women [Covid data not considered here]. Preventable heart attacks account for most of these deaths. Over 70 percent of Americans are overweight or obese. Around one-third of American children are overweight or obese, and obesity is being diagnosed more often at younger ages.
How many of us stuff ourselves and snack often? Then we pay the price – not just individually but as a society – as health care costs skyrocket into the billions, and all this is due to preventable issues.
A meat-free diet offers plant-based options
About 16 million Americans currently follow a vegetarian diet, and many of these are vegans. Vegans follow a strictly meat-free diet, consuming no animal products or byproducts, including dairy or eggs. Many do not eat honey, either.
Celebrities, world leaders, nutritionists, doctors, and people of all ages live healthy and energetic lives, thanks to a plant-based diet. Many have recovered heart health, lowered body weight, and lowered insulin resistance through meat-free choices.
Former President of the United States Bill Clinton is a good example. Clinton had been suffering from heart disease. In 2011 he announced that he had miraculously reversed his heart disease with a strict meat-free diet. Recent research supports Clinton’s claim.
The University of Oxford conducted a large study and the results of the study revealed that following a strict vegetarian diet does, indeed, reduce the risk of hospitalization due to complications from heart disease, and the risk of death from heart disease, both by nearly one third.
Meat-free study shows promising results
Roughly 45,000 participants took part in a study that was conducted by the health and diet experts at the University of Oxford. About 34 percent of the study participants followed strict vegetarian diets. (In this particular study, a vegetarian was defined as an individual who refrained from consuming both meat and fish, but still may eat dairy and eggs).
Those who participated in the study were tracked for more than 10 years. Researchers conducting the meat-free study gathered information about their dietary choices, exercise habits, alcohol consumption, and other variables that could potentially have an impact on heart disease risk.
The researchers who conducted the study discovered that even after controlling for other factors, study participants who followed strict vegetarian diets were considerably less likely to suffer from heart disease.
Francesca Crowe, Ph.D., of the University of Oxford, lead author of the study, said, “Most of the difference in risk is most likely caused by effects on both cholesterol as well as blood pressure.” In her statement, she went on to add, “This shows the important role of diet in preventing heart disease.”
The Oxford research study also revealed that the study participants who followed a strict vegetarian diet tended to have a lower body mass index than those who were not vegetarians, and they were less likely to suffer from diabetes as well.
This most recent study was one of the largest studies ever conducted to examine the cardiovascular benefits of following a vegetarian diet. It follows a growing revelation that a meat-free diet is associated with a multitude of health benefits. Read more at Oxford Research.
More benefits of following a meat-free plan
A number of studies over recent years show that, compared to meat-eaters, individuals who follow a vegetarian diet have:
reduced risk of food-borne illness
less severe symptoms of menopause
longer overall life spans
better insulin sensitivity
fewer weight issues
Even if you are not yet quite ready to give up your favorite burger, you can still receive health benefits if you incorporate a bit more heart-healthy, meat-free meals into your general diet. Choose plant foods more often. Fill your plate with healthy vegetables and whole grains. Eat raw whole food.
Some high nutrition, tasty foods to consider are:
Avocado
Berries
Nuts
Seeds
Lentils
Leafy greens
Red, yellow, purple and green vegetables
Quinoa
Sweet potatoes
Steel-cut oats
Soymilk and soybeans
Choose your favorites
Special notes if you are beginning to try meat-free meal options, or trying to transition to a vegan diet:
Consider making one or two meals a week meat-free and remove meat from your plate whenever you can.
Substitute the meat you have removed with black beans, kidney beans, chickpeas, soy products and other beans.
Choose fruit for dessert instead of baked goods, and raw vegetables for snacks.
Choose a fruit and protein smoothie for three lunches a week instead of a burger or chicken lunch. Plan and make ahead meat-free lunches ready to eat when you are.
Celebrate small wins. Incremental changes can go a long way, and at some point, you may find yourself completely meat-free and vegan one of these days.
The first time I had an orange protein smoothie, I was hooked. I discovered protein powders for the first time back in the 1990s when i was living in japan. I had just finished a health column on tofu and knew it had some amazing health benefits. I was wary of overly processed foods to begin with; moreover, I was living on a shoestring budget in Tokyo, and was not about to start buying pricey processed powders.
I didn’t have to look far for a substitute. There it was in my refrigerator: tofu as the protein source to throw into my orange protein smoothie, vegan of course.
The original orange protein smoothie
While tofu has been a staple product in Japan for centuries, few consumers were experimenting outside of traditional Asian dishes with tofu in the early 1990s (at least where I could see). My Japanese friends were shocked and amazed that I would make a drink out of tofu. Yet each time they tasted my concoction, they all loved it.
I’m sure others, probably a lot of them Westerners, had come up with the very same idea. But in those days, we had no Internet to find each other. Since then, I’ve gone on to find all sorts of ways to use tofu. Check out my recipe for orange cranberry bread. The added tofu makes it rich like a pound cake.
My original vegan orange protein smoothie was:
1 cup (8 oz.) orange juice
One serving of tofu (⅕ of a block) – silken, or any texture is fine
1 banana
1 Tbsp. maple syrup
Blend with 2-3 ice cubes. Drink slowly (to avoid a sugar rush).
Tofu smoothies and other test shakes
After discovering my new breakfast love, I decided to try various flavors of tofu smoothies. But to be quite honest, I never found one I loved as much. The flavors have to taste right on your tongue. I tried chocolate milk powder. My taste buds revolted. I don’t know, the tangy sweetness of the orange and banana work so well that you’d never guess there was tofu in the mix.
When I was younger, this orange tofu smoothie was my robust breakfast that kept me running up and down subway station staircases all morning. But as I get older I’m more in tune with my body’s reaction to sweet things. Orange juice, while good in small doses, can still trigger a sugar spike, if blood sugar is something you are watching.
A word about tofu
When I discovered how versatile tofu is, I started doing all sorts of test recipes with it. But when I returned to the United States, I came across a plethora of fear-mongering hypes on whether tofu might be dangerous. For a long time I stopped eating tofu on a regular basis.
Years and many medical studies later, tofu, despite being a processed food, has proven to offer many health benefits. Dr. Axe explains in his article on tofu the various health benefits, including debunking its bad reputation around cancer:
May Protect Against Cancer
Despite tofu’s reputation as a cancer-causing ingredient, promising research is proving just the opposite. In fact, studies show that soy consumption could be tied to a lower risk of several types of cancer, including breast cancer, prostate cancer and stomach cancer.
While more research is needed to understand the cancer-fighting properties of tofu, some research indicates that it could be due to the presence of powerful soy isoflavones.
Even more impressive, one study published in Integrative Cancer Therapies noted that these isoflavones could even improve the efficacy of cancer treatments while relieving several side effects associated with chemotherapy and radiation. (Read original article)
These days I make my orange smoothie with altered ingredients, making it a bit healthier yet still a tasty breakfast or midafternoon treat. Instead of OJ I will put a whole medium orange (peeled) in the blender with a cup of water. Throw in three dates instead of maple syrup for more nutrients and less sugar spike. Soak the dates in the water for 20 minutes before blending, for a smoother shake.
Of course, you can take your own tofu smoothie to the next level by adding your favorite greens or seeds. I can really go overboard with my green smoothies. But this recipe is a nostalgic treat for me, so I don’t mess with it too much.
Here is the healthier version of my orange tofu smoothie recipe:
Vegan orange protein smoothie
This vegan orange protein smoothie is packed with power to take you through your morning. Drink as a mid afternoon snack to power up your afternoon.
1 cup water (8 oz. )
1 serving of tofu (3.5 oz., ⅕ of a block – silken, or any texture is fine)
1 banana (1 cup of strawberries or other berries are good substitutes, too)
3 dates (soaked in the cup of water for 20 minutes helps make it smoother)
Put all ingredients into a blender or food processor.
Blend with a few ice cubes for 2-3 minutes until smooth. Enjoy!
Why a vegan orange cranberry bread was stuck in my head, I’m not sure. I never baked one. In fact, my family grew up on canned cranberry jelly, and oranges never made it into cakes in our house. Orange cranberry bread, vegan or otherwise, never crossed my mother’s radar. So, I took what lessons I’ve learned from my 2020 vegan baking test kitchen and came up with an instant favorite in my growing quick bread repertoire – vegan orange cranberry bread with fresh cranberries.
Vegan orange cranberry bread recipe tips
This pandemic year I’ve tried a number of different approaches to vegan quick breads. For this vegan orange cranberry bread I am giving you the 3 secrets I’ve discovered for a truly mouth-watering experience:
Fresh fruit
Fresh juice and zest
Tofu
Vegan orange cranberry bread best ingredients
1. Choosing fresh, frozen or dried cranberries
This year I bought two lbs. of cranberries at a great in season price. I’ve never felt savvy with cranberries, and the dried ones have too much added sugar for my liking. I had no idea what I was going to do with the cranberries once I got them home, but I couldn’t pass up on a grocery bargain.
Use fresh cranberries for a vegan orange cranberry bread bursting with flavor.
You can’t just eat cranberries. Well, you can technically. They are too tart for the average palate to eat alone, which is why the dried versions have so much sugar added to them. Many people like baking with the dried, because then you don’t have to add extra sugar to compensate for the tartness. It’s also convenient to keep ingredients like dried cranberries in the baking closet.
Since going vegan three years ago, I feel so much healthier with my plant-based choices and less junk in my diet. Trust me, I know from experience that just because you eat vegan does not mean you eat healthy. So I pay ever closer attention to plant-based choices.
I also want my plant-based baking to be as healthy as possible. And there’s not a whole lot out there that can beat the power that cranberries pack. Fresh cranberries are bursting with antioxidants, and their remarkable tangy flavor makes a New Englander proud. I like taking the extra step with fresh fruit. Frozen cranberries work well, too, as long as they have nothing added to them. Don’t thaw them before baking.
2. Oranges instead of orange juice
The orange cranberry bread recipe calls for ¾ cup of orange juice, and I had just finished drinking the last bit in the OJ carton. But the two oranges in the fridge gave me exactly ¾ cup of juice, and the needed amount of orange zest. Logically you’d think, hey, if these fresh cranberries are so tart, why add orange zest, too? Don’t think, just add it. We’re talking about the balancing of some bold flavors here. As for the orange juice, I squeezed as much of the pulp out as well. Texture and zest, oh yes.
Whenever you bake, you want to add something acidic. In other recipes I may use a couple of tablespoons of vinegar or lemon juice, and that’s plenty. We can use a lot more orange juice here because it has natural sugars.
3. Tofu and cornstarch for light texture
Adding tofu to quick breads has been a huge revelation for me. I’ve tried a variety of egg replacements, with flaxseed and water as my go-to substitute or apple sauce, They both work, but the result is not always as fluffy as I hope. So, finding this combination of tofu and cornstarch creates a pound cake-like texture in your quick breads. Yum!
Previous to this recipe, I had been testing a variety of egg substitutes. You can buy blends at the store that are labeled egg replacements, but I prefer to know a few basics so as not to become reliable on yet another premade product.
I’ve noticed some bakers insist that only silken tofu is acceptable for baking. I say that’s hogwash. The basic difference between the firm qualities of tofu is the water content. If you are concerned with limiting your water content in a recipe, use the firmest tofu you can find. It makes little difference since once it goes in the blender, as it will become smooth.
Tofu is processed, of course. Even so, the health benefits of tofu make this a magical ingredient to add to the quick bread. The reports from tofu medical studies have been better than most Westerners expected or even hoped. Below is an excerpt from a WebMD report that lists some of the more surprising health benefits:
Coronary heart disease. Plant estrogens may help make it less likely that you’ll get heart trouble. That’s because they improve how well your endothelium works. That’s the tissue that lines your blood vessels and the inside of your heart.
Cholesterol levels. Research shows that if you eat 10 ounces of tofu a day, it can lower your levels of LDL “bad” cholesterol by 5%.
Osteoporosis. When estrogen levels go down after menopause, women can lose bone mass. Plant estrogens in tofu can make up for that drop-off. Tofu is also rich in calcium and vitamin D, which is good for bone health, too.
Prostate cancer. If you have this disease, eating tofu may keep your prostate specific antigen (PSA) levels low. This means the cancer grows more slowly or not at all
Below please enjoy my newest addition to my quick bread recipe card box, vegan orange cranberry bread. I almost stopped after blending the liquid ingredients and tofu, since it reminded me of one of my original favorite smoothies – check out my vegan orange protein smoothie for a fund tofu drink, too!
Vegan Orange Cranberry Bread Recipe
Here is my new favorite festive treat. Sprinkle sugar on top, or make an icing out of powdered sugar, vegan butter and soy milk for an extra decadent treat.
1 medium loaf pan
blender
1 large bowl
measuring spoons and cups
¾ cup/180 ml orange juice (about 2 oranges)
1 Tbsp. orange zest (about 2 oranges)
4 oz. / 120 g tofu (any firmness)
2 tsp. pure vanilla extract
2 cups / 25 g flour of your choice (all-purpose or gluten-free (don’t use whole wheat))
2 ½ Tbsp / 25 g cornstarch
1 ½ tsp baking powder
½ tsp baking soda
1/4 tsp salt
1 ¼ cups sugar (your choice, or any substitute: coconut sugar, date syrup, maple syrup, xylitol, etc.)
1/2 cup coconut oil (or your choice of vegan block butter, 1 stick, melted)
2 Tbsp. oil (I use olive or coconut)
Preheat the oven to 350°F/180°C. Line a 4.5 x 8.5 in. loaf pan with a strip of baking parchment, or grease so baked loaf does not stick.
In a small bowl, mix fresh cranberries with 2 tsp. flour until they are well coated. Set aside.
Spin tofu, orange juice and vanilla extract in a blender or processor until smooth.
Place flour, baking powder, baking soda, cornstarch, salt and sugar in a large bowl and whisk to combine. *NOTE: if you use liquid sweetener, blend it with the liquid ingredients first.
Add melted butter, oil and orange zest to the flour mixture and stir until everything is coated.
Gradually cut the wet ingredients into the dry to form a batter. Fold in the cranberries.
Pour the batter into the prepared loaf pan and bake for about 75 minutes until a thin knife inserted into the center of the bread comes out clean. I like to tent, loosely cover, the top of the cake with tin foil in the last 20-30 minutes of baking so it doesn’t get too dark on top.
Leave the cake to cool in the pan for 20 minutes. You can then carefully turn it out onto a wire rack and let it cool completely before slicing.
Pumpkin bread was not a known recipe in my family growing up. The only quick bread that ever made it to the oven was banana bread, with no additions, no variations. My introduction to pumpkin bread – and its simplicity to bake – came in junior high school home economics class (yep, I’m that old). We not only learned how to bake a quick pumpkin bread, but we also baked it inside the pumpkin puree can that we had brought to school for the lesson.
Pumpkin bread in a can
That was pretty cool, to bring home a pumpkin bread that looked like a can, made all by myself. We had been instructed to bring extra empty cans if possible, as one batch would fit in two or three cans. My mom was amazed, and I had a new love for experimental baking. And pumpkin bread.
There are plenty of places around the web that will show you how to bake in a can, even decorate the cans as gifts. If you want to turn quick breads into DIY Christmas gifts, here’s a good example of how to do it. (WARNING: not a vegan recipe in the link, just an example of DIY baking with cans!)
Balancing healthy and tasty in your pumpkin bread
I’m about the taste, and I’m here to give you my favorite recipe that I’ve developed over time. It calls for oil, which, yes I know, is not the healthiest choice. Yet as one of my favorite chefs Derek Sarno of Wicked Healthy Foodfame says, “If you don’t think it’s healthy, don’t eat it and go make something else. But if you want to taste something that reminds me of my childhood, then this is the way to do it.”
With that, I’ve gone back to adding oil to my quick breads, and most often it will be coconut oil. You can use applesauce as a replacement if you want to be strict. But I love the lighter texture that you can get with the oil. If you want to go oil-free, just make sure you mix the batter as little as possible.
Baking pumpkin bread is a sweet smelling treat
The aroma of pumpkin bread baking makes the whole house feel toasty. When I was younger I preferred no added options in my quick breads. As I’ve grown older, I know how nutrient-packed huts and raisins are, so I like to include them – and they are a nice combination with the pumpkin and spices. This time I broke away from my traditional chopped walnuts and added chopped pecans. The pecans have a rich flavor similar to brown sugar – without the added processed sugar.
Pumpkin Bread
This pumpkin bread is moist and packed with nutrients. Have a slice for breakfast or snack. Serve as is or with vegan butter. Great recipe for holiday parties or cold winter afternoons.
1 cup pumpkin or winter squash puree (fresh or canned)
1 cup (10-12) medjool dates (soaked in one cup of water)
1 Tbsp. pumpkin pie spice
1/4 cup coconut oil (melted (substitute applesauce for oil-free))
1 Tbsp. ground flaxseed + 3 Tbsp. water (set aside for 15 mins.)
3 Tbsp. orange juice, nut milk or water (add sparingly if wet ingredients are too thick)
1 cup baking powder
1 cup oat flour (make with rolled oats in blender/processor)
1/2 cup almond meal or flour (nuts in the blender works)
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1 pinch salt
1/4 cup chopped pecans or walnuts ((optional))
1/4 cup raisins ((optional))
Preheat the oven to 375 degrees F. Grease a loaf pan, or line with parchment paper.
Blend all the wet ingredients together until smooth, in a blender or food processor. The consistency should be thick, almost like pudding. If it’s too thick, add the orange juice slowly and sparingly to make it manageable, but not runny.
Put all the dry ingredients into a large mixing bowl. I run mine through a sifter so I won’t come across chunks of flour or baking soda in the final baked pumpkin bread. Alternatively, you can use a whisking tool to mix the dry ingredients and break up any small clumps.
Slowly fold the wet ingredients into the dry, a portion at a time until everything is moist. Do not over mix, as it will make the baked bread come out gummy.. Mix in the nuts and/or raisins. Bake for about 65 mins, or until a knife is inserted and comes out clean. Cool on a rack or heat-safe surface.
*A gluten-free flour blend is a nice option here. Regular white or unbleached flour is fine – personally, I’d stay away from whole wheat flour, as it is hard for many to digest.
**Or make your own blend: 1 tsp ground cinnamon, ½ tsp ginger powder, ¼ tsp ground cloves, ¼ tsp nutmeg, ¼ tsp allspice.
***Add pecan or walnut halves and pieces to the top before baking. Tent the pan with tin foil for the first 40 minutes so the evans do not burn.
For treats or holiday gifts, pumpkin bread that everyone will love
I can never wait, and always dig in about 5 minutes after it’s out of the oven. Of course, it crumbles all over the place. I suggest letting it cool for an hour or so, letting the pumpkin bread set before cutting. The best is to cut it the next day, when the bread has had a chance to settle.
One thing to note about offering vegan baked goods to non-vegans: they do not always appreciate the effort. Yet this pumpkin bread is so filled with flavor that no one is going to miss the eggs. In addition, you can use nut milk for the water and liquid, but somehow I feel the orange juice is the secret here.
When my mom taught me how to make a big fruit salad for the first course at Thanksgiving, she pulled a carton of orange juice out of the refrigerator. With one finger tapping the side of the carton, she said, “Here, a few splashes of this is the key to a sweet fruit salad.”
I remembered her words as I started to bake. As it turns out, a few splashes of orange juice works great in pumpkin bread, too.
