You can have your cheese and eat it, too!
There are a plethora of paramount health reasons to ditch dairy – particularly in the form of cheese – from the high saturated fat, sodium, cholesterol, and hormone content to the opiate-like casomorphins that encourage its addictiveness. Just the mere fact that approximately 75 percent of the global population is lactose intolerant is enough to reason that we have no business consuming the milk of another species! Fortunately, there has never been an easier time to chuck cheese because there are infinite plant-based alternatives available both commercially and in the DIY format (a la delicious recipes).
To reduce calorie density and maximize nutrient density, I recommend minimizing or avoiding the use of oils. Thus, if you love cheese the way many people do, it is ideal to make your own without using oils.
Here is a collection of 20 whole food, plant-based cheese recipes that are easy to make, oil-free, and absolutely divine…
1. Vegan Feta (That Tastes Really Good!) by Dreena Burton
2. Cheesy Cauliflower Sauce by Fat Free Vegan
3. Vegan Cheese Sauce by Contentedness Cooking
4. Nut-Free Vegan Nacho Cheese Slices by Vegan Richa
5. “Cheezy” Cashew Dip by Jazzy Vegetarian
6. Sharp White Cheese Sauce by Veggies Don’t Bite
7. 6 Ingredient Vegan Cheddar Cheese Sauce by Veganosity
8. Pistachio-Crusted Cheese Ball by Jessica in the Kitchen
9. Veggie Cream Cheese Spread by Veggie Inspired
10. Spicy Vegan Almond Cheese Spread by Vegan Chickpea
12. Vegan Queso Fundido by Veganosity
13. 2 Vegan Parmesan Substitutes: Brazil Nut Parmesan and Cheesy Sprinkle by Dreena Burton
14. Walnut and Herb Vegan Cheese by Green Evi
15. Jalapeno Cashew Cheese Spread by Cadry’s Kitchen
16. Sundried Tomato Cashew Cheese by Loving It Vegan
17. Vegan Cheese Quesadillas by Contentedness Cooking
18. Ultimate “Cheese” Sauce by Veggies Don’t Bite
19. Vegveeta Dip by Dreena Burton
20. Roasted Garlic Cheese Fritters by Contentedness Cooking
The post Say Cheese for these 20 Delicious DIY Whole Food Plant-Based Recipes appeared first on Plant Based Dietitian.
Delicious Nutritious Recipe Roundup
If you haven’t heard about Lighter yet, here is your chance to get an exclusive taste of their deliciousness! A powerful tool designed to help the world eat better, Lighter offers insanely useful grocery lists and flexible weekly menus based on the recommendations of plant-based leaders. To follow my eating recommendations – customized for you – visit my Lighter profile.
This recipe roundup features favorites of experts in the plant-based world, from physicians and dietitians to athletes and food bloggers, and offers a super sampling of what Lighter is all about.
1. Dr. Michael Greger’s Super Salad with Golden Turmeric Dressing
2. Dr. Neal Barnard’s Tabbouleh
4. Micaela Karlsen’s Salad Nicoise
5. Kathy Pollard’s Potato Leek Soup
6. Dr. Michael Greger’s Go-To Quickie Tacos
7. My Hearty Nachos
8. Marco Borges’ Moroccan Lentils with Sweet Potato (*Omit Oil*)
9. David Carter’s Classic Crunchy Lentil Tacos (*Omit Oil*)
10. My Japanoodles and Noritos
11. Dr. Michael Greger’s Portobello Steaks With Mashed Cauliflower
12. Christy Morgans’ Zucchini Noodles with Chunky ‘Meat’ Sauce
14. Dr. Joel Kahn’s Tamale Pie
15. Kayli Dice’s Yamadillas
16. Matt Ruscigno’s Easy Spanish Rice & Black Bean Burrito
17. My Fiesta Fantastica
18. Dr. Michael Greger’s Collard-Ritos
19. Kayli Dice’s Portobello Black Bean Tacos with Avocado Cream
20. My Lentil Chili
For more recipes, profiles, meal planning strategies and then some, visit Lighter.
In this previous post filled with meal plans and hundreds of wholesome recipes, there leaves no question that there are infinite delectable dish options on a plant-based diet. The other crucial part of this lifestyle is that eating this way does not have to be challenging. At all. In fact, it can be super simple. With a sprinkle of creativity and a twist of courage, you can whip up a meal that is healthy, delicious, quick, low in cost, and (yes!) made with five ingredients or less!
Here are 50 – yes 50 (!) – oil-free, sugar-free, whole food, plant-based recipes that can be made with five or fewer ingredients from breakfast through dessert:
***Note: I did not count herbs, spices, or other seasonings in this roundup because those are optional and the easiest addition to anything, as it is just a dash or sprinkle here or there. I also excluded other optional ingredients or garnishes in the “five” for a few of these because they were too good not to be included and still just as simple as the rest…
1. Chocolate Crispy Fruit Squares from The Vegiterranean Diet
2. Green Chia Pudding by Veggies Save the Day
3. 3-Ingredient Vegan Pancakes by Green Evi
4. Easy Oil-Free Granola by Feasting on Fruit
5. BLT Savory Oatmeal (*Omit Oil*) by The Mostly Vegan
6. Instant Pot Buckwheat Porridge by Veggie Primer
7. Raw Peanut Butter and Jelly Collard Wrap by Lauren Vacula
8. Glamping: Easy Power Muesli by Champagne Tastes
9. Perfect Pumpkin Pudding by Garden Fresh Foodie
10. Sweet Potato Toast by It Doesn’t Taste Like Chicken (*Top with oil-free hummus, mashed avocado, smashed banana, or nut butter*)
11. Lemon Vanilla Bean Rawnola by Feasting on Fruit
12. Easy Vegan Carrot Soup by Contentedness Cooking
13. Kachumber Salad by Vegan Richa
14. 5-Minute Lentil Tomato Salad by The Garden Grazer
15. Basil Mustard Salad by Eating Vibrantly
16. Detox Broccoli Soup by Contentedness Cooking
17. Chickpea Avocado Mash with Lemon by The Garden Grazer
19. Warm Asian Bok Choy and Mushroom Salad by Carob Cherub
20. Creamy Tomato, Basil, & Rice Soup by Sprinkles & Saturdays
21. Simple Spaghetti Squash by VegAnnie
22. Thai Green Curry Meatballs by Contentedness Cooking
23. Hummus Tortilla Pizzas by Dreena Burton
24. “Hungry Guy” Burgers by Jazzy Vegetarian
25. Quick Avocado Pasta by Green Evi
26. Crispy Baked Potato Wedges by Carob Cherub
27. Oil-Free Baked Portobello Fries by Fat-Free Vegan
28. Smoky Spiraled Sweet Potato Fries by Strength & Sunshine
29. Perfectly Crispy Baked Tofu by VegAnnie
30. White Bean Artichoke Burgers by A Virtual Vegan
32. Rainbow Collard Wraps by Phruitful Dish
33. Spicy “Refried” Lentil Dip by Veggies Don’t Bite
34. Frijoles de Cabo by Fried Dandelions
35. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite
36. Jalapeño Hummus by My Plant-Based Family
37. Crock Pot Potato Soup…A Bowl Full of Comfort by My Plant-Based Family
38. Blueberry Balsamic Mint Cauliflower Steaks by Athletic Avocado
39. Red Lentil Ragu with Zucchini and Fresh Basil by Garden Fresh Foodie
40. Oil-Free Vegan Avocado Pesto by Glue & Glitter
41. Sweet Potato and Ginger Soup by Sweets and Greens
42. Gluten-Free Baked Oat Bread from The Vegiterranean Diet
43. 2-Ingredient Blueberry Ice Cream by Vegan Heaven
44. Mango Coconut Ladoo by Vegan Richa
45. Baked Apples in Parchment by Jazzy Vegetarian
46. 5-Minute, 5-Ingredient Chocolate Gelato by Dreena Burton
47. Maple-Raisin-Date Truffles by Jazzy Vegetarian
48. Mint Chip Brownie Homemade Lara Bars by Feasting on Fruit
49. Vegan Coconut Panna Cotta by Green Evi
50. 4-Ingredient Vegan Chocolate Ice Cream by The Vegan 8
The post It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less appeared first on Plant Based Dietitian.
Being gluten-free for many, many years, I find it almost torturous to witness people joyfully jumping into a basket of bread at dinner, bundling up with a hearty sandwich for lunch, or just opting for a comforting breakfast of warm, crispy toast. I explored commercial gluten-free bread options, but many of them were not feasible, as they were either not vegan or the rest contained oils and/or other additives.
Thus, I was eager to find an easy, DIY version that meets all of my requirements so I could keep it on hand at home as a staple. When I was writing The Vegiterranean Diet and developing its recipe collection, I found the perfect excuse to develop my ideal recipe. And that is when this Baked Oat Bread was born…
Baked Oat Bread Recipe
Eating Vegiterranean would be incomplete without a staple whole grain bread to add to a meal. Enjoy this gluten-free, soft, and sentimental pure recipe guilt-free. Baking bread is the ultimate in science meeting art, so follow the directions carefully, ensure the yeast is fresh, and that you begin preparation several hours ahead of mealtime.
Makes 1 loaf
1 1/2 teaspoons active dry yeast
2 tablespoons pure maple syrup
1 cups warm (not hot) water
3 1/2 cups oat flour
1 3/4 teaspoons salt
2 tablespoons hemp, poppy, pumpkin, sesame, or sunflower seeds (optional)
1. In a large bowl, combine yeast, maple syrup, and warm water. Stir gently with your fingers, cover with plastic wrap, and set aside until bubbles rise to the top, approximately 10 minutes.
2. Once the yeast become active, pour in oat flour, 1 cup at a time, stirring well. Add salt and stir until well combined. Cover with plastic and set aside in a dry, warm area and allow to sit for at least 90 minutes.
3. When dough appears puffy, and as risen, push it down, using the plastic wrap (it is very sticky) and cover again.
4. Preheat oven to 350 degrees.
5. Transfer dough to a silicon loaf pan and shape evenly throughout. You can sprinkle with a couple tablespoons of seeds, if desired. Bake for 20 minutes or until bread appears lightly brown on edges. Do not overcook. Remove from oven and allow to cool.
The post Vegiterranean Baked Oat Bread (Vegan, Gluten-Free, Oil-Free) appeared first on Plant Based Dietitian.
This easy pasta dish, traditionally made with cheese, milk, butter and oil, has been given a healthy makeover, using cashews and white beans to create the creamy white sauce. The cashews add richness while the white beans help keep the calories down. Print Fettuccini Alfredo Prep time: 15 mins Cook time: 10 mins Total time: 25...
Eating vegan can absolutely be easy, affordable, and most definitely delicious. On the gradient between super simple and grandly gourmet, there is a ton of wiggle room to make eating plants an everyday, enjoyable experience for everyone. You definitely aren’t limited to munching on lettuce and carrot sticks all day because there is a universe of possibility out there.
Because there are innumerable benefits (and even more) of a vegan diet for humans, our planet, and the billions of animals that can be saved annually, it is an extraordinary investment to accept the learning curve necessitated by facing up to the process of redefining your plate. Most of us were raised eating a standard western diet. That is how we were taught to prepare food and how we simply look at our food. Thus, taking meat out of the center of the dish and reworking the culinary repertoire (or meal ordering know-how) you have hardwired in your brain from years of experience requires a reset. I liken it to learning a new language. You begin by trying out a few new ingredients such as nutritional yeast or quinoa (as in learning the fist few words on a new language). Then you try some recipes out (like learning some phrases). Then you start connecting those meals and stringing them into days (initiating some conversational sentences). Before you know it, with plenty of practice under your belt, you become fluent in how to eat a plant-based diet.
Flexibility is key in making the transition simple. Allow yourself to experiment with an open mind. Explore and find recipes online, via friends and family, or in books and bookmark the ones you love. I print or write out my favorites and collect them in my cookbook cabinet in my kitchen so they are always there for me to refer to when I need some inspiration.
Here are hundreds of delicious, healthful, simple, creative, and absolutely practical meals you can use to build your repertoire:
- 30 Bountiful Breakfast Recipes Worth Waking Up For
- Grain-Free Breakfast Recipes
- Oatmeal, plain or with optional fruit (e.g. berries, apples, bananas), nuts, and seeds
- Quinoa or other whole grain (e.g. millet, amaranth, rice), plain, served as hot cereal like oatmeal, or savory style
- Fresh fruit bowl with optional sprinkle of nuts, seeds, or whole grain cereal
- Green juice
- Green smoothie – my favorites are the Brain-Boosting Blue Smoothie, Tropical Green Smoothie, It’s Easy Being Green Smoothie, Mint Chocolate Chip Smoothie, or one of these 20 Scrumptiously Salubrious Smoothies
- Chia Pudding
- Overnight Muesli
- Whole grain pancakes or waffles
- Tofu veggie scramble, such as the one in this roundup
- Whole grain (sprouted) toast with mashed avocado, nut butter, apple butter, whole food jam, hummus, (smashed) baked beans
- One of these 40 Healthy Vegan Comfort Food: Burgers, Burritos, Sandwiches, and Wraps
- Huge (bucket o’) salad including: leafy greens, raw and cooked vegetables, beans, lentils, nuts, seeds, and/or avocado with a delicious oil-free dressing
- One of these 40 ravishing recipes that redefine salad
- Or these 40 Super Simple, Scrumptious Vegan Dishes in 30 Minutes or Less
- Burrito with beans, rice, veggies, salsa, and/or guacamole
- Soup, stew, or chili such as one of these 30 decadent, but easy, options
- Sandwich with whole grain (sprouted) bread, mashed avocado, hummus or other bean spread, veggies (roasted and/or raw), and condiments
- Peanut (or other nut) butter sandwich on whole grain (sprouted) bread or tortilla
- Veggie sushi
- A whole grain salad such as this Quinoa and Chickpea Tabbouleh Salad
- Any of these 60 gluten-free recipes
- Exciting cuisine from around the world with these 50 delicious options
- One of these 27 tantalizing bowls
- Fiesta Fantastica
- Mardi Gras Red Beans and Rice
- Herbed Balsamic Pasta
Snack and Dessert Options:
- Hummus with crudite, whole grain crackers, whole grain bread, corn thins, rice cakes, whole grain tortillas, nori paper, rice paper
- Air-popped popcorn with optional spices and nutritional yeast
- Fresh fruit
- Trail mix with your favorite combination of nuts, seeds, and fruits
- Baked potato, sweet potato, or yam
- Seaweed snacks
- Steamed edamame
- 25 Savory Snacks
- 40 Whole Food (Sugar-Free, Oil-Free) Vegan Delicious Desserts
And this is only a small sampling….what is YOUR favorite meal plan or meal planning tip?
The post What Vegans Eat…Sample Meal Plans Made Simple + Hundreds of Recipes appeared first on Plant Based Dietitian.
No meal carries more controversy than breakfast. Skip it or prioritize it? Breakfast as a king or light and breezy? Grain-free or a hearty bowl? Smoothies and juices detoxifying or harmful? With so many questions, this one simple meal can be confusing.
Well, what if you threw all the rules out the door and brought breakfast back to the table under your own terms? After 20 plus years in the health and fitness industry, working with clients and researching the science, here is what I recommend when it comes to breakfast:
- Eat your first meal when you are truly physically hungry. Never force it, rush it, or hold off based on a preconceived notion of when you are “supposed” to eat. There is research recommending (daily) fasting which would encourage waiting as long as possible between your last meal the day before and your first meal of the next day. On the flip side, there is also science to support eating smaller meals every few hours. Yet, only you know you. So honor your body and eat when your body wants to eat. So long as it is not “toxic hunger,” your body will be your perfect guide for when and how much to eat.
- Whether you want just fruit for breakfast, dinner for breakfast, or anything in between, go for it! There is no perfect food or magic meal makeup that is ideal for everyone. Again, hone in on your instincts for what you prefer. Some mornings may feel like a smoothie morning while others may inspire a heartier dish.
- Look at your overall diet to balance your meals. Focus on getting your 6 Daily 3’s and the Plant-Based Food Guide Pyramid and Plate and simply structure your meals around that.
- Eat mindfully. Tuning into hunger and satiety signals and also noticing how your body feels after you eat specific foods will give you all the answers you seek about what you need. Also, chew well, eat with the fewest distractions possible, and taste your food. These are practices that improve with time, but they are gifts that will support your health over a lifetime.
With the rules removed, there are infinite options available for your fave first meal-of-the-day. If you are a smoothie person, you can enjoy one of these 20 scrumptious smoothies. Here are a few grain-free options. Or, you can explore one of these 30 game-changing (oil-free, sugar-free) choices:
1. Vegan Salmon Bagel by Green Evi
2. Magnificent Maple Granola by The Jazzy Vegetarian
3. Chickpea Flour Scramble (*Swap vegetable broth or water for oil*) by Vegan Richa
4. Peanut Butter and Raspberry Jam Porridge by Rainbow Nourishments
5. Creamy Rice Pudding by Dreena Burton
6. Spicy Tofu Scramble by Lazy Cat Kitchen
7. Red Pesto and Kale Porridge by Green Evi
8. Vegan Superfood Breakfast Bars by Contentedness Cooking
9. Chocolate Waffle Fruit Pizza by Feasting on Fruit
10. Mango Lime Chia Pudding by Get Inspired Everyday
11. Cinnamon French Toast and Potato Shallot Frittata (Double Whammy!) by Dreena Burton
12. Vegan Chickpea Flour Omelette by Strength & Sunshine
13. Apple Muffins with Pumpkin Seeds by The Jazzy Vegetarian
14. Chocolate Pudding Breakfast Bowl by A Dash of Compassion
15. Green Chia Pudding by Veggies Save the Day
16. Turmeric Steel Cut Oats by Vegan Richa
17. Carrot and Coconut Breakfast Bowl by Green Evi
18. Pumpkin Seed and Chocolate Chip Oatmeal Breakfast Bars by Dreena Burton
19. Cranberry Apple Spice Overnight Oatmeal by A Dash Of Compassion
20. Vegan German Chocolate Pancakes by Fragrant Vanilla Cake
21. Blueberry Swirl Buckwheat, Amaranth + Walnut Porridge by Eggplant & Olive
22. Everyday Quinoa Breakfast Bowl by Contentedness Cooking
23. Breakfast Tacos by My Plant-Based Family
24. Fluffy Vegan Pancakes by Feasting on Fruit
25. Vegan Chocolate Zoats ( *Omit Agave*) by Vegan Heaven
26. Strawberry Banana Baked Oatmeal Bites with Chocolate Chips by Veggie Inspired
27. Snickerdoodle Energy Bars by Get Inspired Everyday
28. Chickpea Pancakes with Dried Tomato Sauce by Green Evi
29. No Bake Brownie Energy Bites by Jessica in the Kitchen
30. Black Forest Overnight Oats by A Virtual Vegan
The post 30 Bountiful Breakfast Recipes Worth Waking Up For appeared first on Plant Based Dietitian.