When we do one-day hikes, we often get hungry in the late afternoons. We like to have a meal that not only reminds us of real dinner but also gives us energy. At the same time, it has to be easy to carry and eat.
This dish is a perfect match. Serve in pita bread and you can have a healthy dinner ready in minutes.
Bulgur wheat is an excellent source of protein, low-fat and low in calories, perfect for an active person.
This recipe is a basic Tabbouleh, add your won favorites, we like
Tomatoes
Zucchini
Mushrooms
Leafy greens
Herbs
Lemon juice
You can substitute the bulgur wheat with quinoa, wild rice or even chickpeas.
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Photo Credit: Alpha
I didn't turn to a vegan diet cold turkey. I turned to a vegan diet out of necessity. I was vegetarian for many years. Yet I suffered from severe heartburn and reflux. It was BAD. At times, I felt like I was having a heart attack, and the pain was so unbearable that I thought I was going to die! Yes, it was as bad as that. Medication didn't help. So I decided to eat alkaline food only. To my surprise, I was able to cure the heartburn and reflux by switching to a 100% plant based diet. I also started to sleep better. Last but not least, I was able to do proper hikes again. I happily transitioned to a vegan diet.
Because of all the pain and nausea, it was an easy choice for me. I started to focus on my health only. Because I felt so sick, I was happy enough if I managed to cook vegan and alkaline food for myself.
I know transitioning to a vegan diet is not easy for many people – yes, including myself. So, I made this list of 10 tips for a healthy transition to a vegan diet for you. I know these tips helped me, and I hope you find them useful, too. Enjoy.
When you empty your kitchen of unhealthy food choices, it's easer to focus on healthy eating choices. Go through all your cupboards and fridge and get rid of everything that's processed or not 100% plant based.
Foods in unopned packages can be donated to your local street kitchen. Everything else goes in the garbage bin.
2. Stock up your kitchen
Time to go shopping: buy lots of fresh fruits and vegetables – this is a given. Here are items I always keep stocked in my cupboard:
Beans – any will do, like lentils and chickpeas – I prefer dried over canned.
Grains – I look for non-gluten types like quinoa and rice
Tofu
Nuts and seeds (flaxseed is #1 in my book)
Miso (fermented beans)
Vegetable stock (not necessary)
Nutritional yeast (not necessary)
Spices
Herbs, whatever is in season
3. Baby steps
Start slowly. My suggestion is that you add foods to your diet and not remove any, to begin with. Start by eating a salad before lunch for a week, then expand to a salad before lunch and before dinner for seven days. When you eat a salad before your meal, you will, without thinking about it, eat less. In the following week, eat 50 percent less junky food per meal. Into the third week, keep cutting down until you eliminate 75 percent of the junk. Finally, by the end of a month's time, remove everything that's not plant based.
4. Eat what you like
If you don't like kale now, then you will not like kale when you transion to a vegan diet. Eat the fruits and veggies you like. And try new varieties to find new favorites.
5. Cut down on processed foods
Processed foods are bad for us, because they make us addicted to fat, sugar and salt. If you buy a lot of prepared meals, start cooking for yourself. Prepping your own lunch is easy, and you can find many videos online for creating easy vegan lunches. A few videos are added at the end of this post.
Drop the softdrinks. It's time to drink water when you are thirsty and not drink sugar. A beer or wine occationally – vegan of course – and with a meal is a nice treat, if you drink. You can find out if your favorites are vegan here.
6. Know your food.
Most of the commercial vegan products on the market such as fake burgers, meatballs, and cheese are processed foods and not healthy. Think saturated fat and excessive amino acids: these foods are often packed with highly refined oils, flours, sugars, and salts. Therefore, it's better to indulge in these foods only once in a while. The good thing is, our bodies get addicted to what we eat most of. Be prepared! Your body will soon prefer fresh foods to processed. It's pretty aweome when your body craves healthy vegan diet options, not junk.
7. Make you meals easy and fun.
Unless your hobby is cooking or you are a chef, I recommend you find easy and fast recipes. It's easy to make your meals more exciting and fun, through online videos, posts, and vegan communities. I like to find vegan cookbooks to pore through.
8. Give up dairy
Now is the time to give up dairy, if you're serious about a vegan diet. There are growing varieties of plant milks on the market. There are also vegan cheeses and dressings. During the transition period it can be good to buy those, but I do not recommended continuing to consume a lot as they are also processed. I have added a homemade cheese recipe at the end of this post.
9. Breakfast
I did a smoothie diet challenge, and now all the greens goodness is a part of my morning routine. Overnight oats is a great thing to eat, in the summer fresh fruit and bread. Quinoa bowls is another fun thing to try. If you are stuck on bread or muffins still, try making your own plant-based quick breads or muffins tht are easy to freeze and take out a serving at time as you need it.
10. Go easy on yourself.
You ate something non-vegan? don't beat yourself up, just go back to your vegan diet immediately. Nothing bad happened, you are human. After my reflux was healed and I could eat “normal” again, I planned cheat meals, at the beginning once a week. Now I barely cheat more than once a month, if that. Remeber you are on a journey, not a race, but do remember to get some kind of exercise regularly.
Here's an easy cheesy recipe for you:
Vegan cashew cheese
1 cup of soaked cashew nuts
2 teaspoon lemon juice
60 ml / 3-4 Tblsp. water
salt & pepper to taste
Pulse everything but the water – add the water little by little as needed.
If not, now is the time, because your condom could be made from lambskin and contain petrochemicals, parabens, casein, milk powder and spermicides.
Not Vegan or ethical.
But there is a Vegan alternative out there: Glyde. Its the only certified ethical and Vegan condom brand, crafted from plant-based ingredients, and never tested on animals
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And they have this promise to be sensational on their site:
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A vegan passport might just smooth out and enrich your travel experience. Traveling, seeing the world, getting to know foreigners, and eating all sorts of exciting, delicious foods seems so exciting… but it's not always easy being a vegan, trying to explain what not to put in your food. The answer to the problem is right here.
What's a vegan passport?
A “Vegan Passport” that explains in detail, to your waiter or chef, what you want to eat and what you will avoid.
There are two ways to do it. Either way, it covers over 95 percent of the world's population with its 74 languages. I love this new era of instant information! I did plenty of shoestring travel throughout Asia when I was younger, and I often ate things I had no idea what they were or what was in them. I'm not too sure how well I would have fared as a vegan back then. But in the five years that I've now committed to a vegan lifestyle, the internet has grown in vegan information, too.
Vegan passport to easy travel
Below are a couple of choices to help you:
1. You can buy the travelers guide online: The Vegan Passport cost is in paperback and also has a mobile app for easy reference.
2. If you are more into do-it-yourself or not traveling that much, you can print travelers cards you can fold and have in your wallet. Go to vegan cards – there are over 100 languages, so you can choose to print the language(s) you need.
It's a true blessing to have this kind of support with you when you are sitting in a local restaurant in a foreign land and you don't know the language that well.
As always when you are abroad and wish to find a vegan restaurant or cafe use Happy Cow's list – it's far the best I've seen and I use it every time I travel.
When it comes to vegan burgers, the possibilities are as exciting as they are delicious. Gone are the days of plain, uninspired patties—today’s plant-based burgers are packed with flavor, texture, and creativity. And you don't have to buy the premade ones, which may not have as healthy ingredients as you'd like.Making your own can be quick, easy and tasty.
Vegan burger basics: vegetables, grains and legumes
By using vegetables, grains, and legumes, you can craft burgers that are not only satisfying but also full of nutrients. Whether you're planning a backyard barbecue or a quick, cozy dinner at home, vegan burgers are the perfect way to enjoy a healthy, flavorful meal without sacrificing taste.
What makes vegan burgers so special is the variety of ingredients you can use. From the smoky richness of grilled portobello mushrooms to the sweet, hearty combination of sweet potatoes and black beans, the combinations are endless. These vegan patties are as versatile as they are delicious, offering countless ways to experiment with flavors and textures. Best of all, they’re packed with fiber, vitamins, and plant-based protein, making them a nutritious choice for anyone looking to eat more vegetables or try something new.
The 10 creative vegan burger options below showcase just how fun and flavorful plant-based cooking can be. Whether you’re craving something bold like a barbecue jackfruit patty or something hearty like a lentil and walnut burger, these recipes are sure to impress. Pair them with your favorite toppings, sauces, and buns for a meal that feels indulgent but is truly good for you. Ready to step up your burger game? Let’s dive into these mouthwatering options!
Vegan burger basics
Are you craving a vegan burger? Choose tofu, textured vegetable protein, tempeh or seitan. You can also use veggies. The trick is to know which veggie to use, so your vegan burger won't fall apart and tastes great.
When you experiment with burger making, remember: the harder you pack it together, the better it will stay togeher, If you notice that a combination is not holding well together, try adding an egg replacer, such as flaxseed and water, to the ingredients before making the patties.
My mother taught me how to make a burger by cupping my hands together. I can even remember practicing outside, making mudcakes. So, yes, your hands make good molds without having to buy extra equipment. Sometimes I will use parchment papaer or clear wrap so as to keep my hands clean.
How about trying some different ingredients? Here are 10 tasty options below:
10 creative vegetable options for vegan burgers
When it comes to vegan burgers, creativity is key! With countless plant-based ingredients at your disposal, you can craft burgers that are not only delicious but also packed with nutrients. Whether you're grilling for a summer barbecue or preparing a quick weeknight dinner, these 10 creative vegetable-based options offer something for everyone.
Let’s dive into the world of vegan burgers and explore the endless possibilities:
Portobello mushroom – Grilled or roasted portobello mushrooms make an excellent burger patty base with their meaty texture.
Beet and quinoa – Combine grated beets, cooked quinoa, and seasonings to form a hearty, nutrient-dense patty.
Sweet potato and black bean – Mash roasted sweet potatoes and black beans together, then pan-fry to create a sweet and savory burger.
Lentil and walnut – Cooked lentils blended with toasted walnuts, oats, and spices make for a delicious, protein-packed burger.
Eggplant and chickpea – Roast eggplant and mash it with cooked chickpeas, breadcrumbs, and herbs for a creamy, umami-rich patty.
Zucchini and sunflower seed – Shredded zucchini combined with sunflower seeds, breadcrumbs, and spices creates a veggie-packed burger.
Cauliflower and oat – Riced or grated cauliflower mixed with oats, spices, and binders like flax or chia makes a unique, nutrient-dense burger.
Jackfruit and barbecue – Shredded young green jackfruit simmered in a tangy barbecue sauce makes for a deliciously meaty vegan burger.
Carrot and cashew – Roasted carrots blended with soaked cashews, herbs, and spices results in a creamy, flavorful burger patty.
Mushroom and barley – Sautéed mushrooms combined with cooked pearl barley, breadcrumbs, and seasonings forms a hearty, filling burger.
Some assembly required
Packing your burger can be a personal preference – some people like to smash the ingredients before mixing; others use a food processor for smller, smoother textures. It's totally up to you, Make sure you have all the traditional condiments on the table, like ketchup, mustard, pickles, lettuce, tomatoes and onions. I also like to have barbeque sauce available. What are some of your favorite condiments on burgers?
