PlantBased Archives - Food And Recipe

March 10, 2023

Beat food price inflation with these budget-friendly, plant-based recipes

When Toni Okamoto was starting her plant-based food journey, like many people, she thought eating healthy had to be expensive.

“I’ve been without a car at times, I’ve worked multiple jobs at times trying to make ends meet, I lived below the poverty line until just a few years ago, and I have found a way, specifically through meal planning, that has helped me get out of debt and become more financially free,” she told CBS News.

Now, the blogger and social media star shares her money-saving meal tips with more than 570,000 Instagram followers.

And with inflation affecting shopping staples like eggs and butter, her latest cookbook, “Plant-Based on a Budget: Quick and Easy” (out Tuesday, March 7), shows readers how to make 100 plant-based recipes that save you money and also time, from freezer-friendly and make-ahead breakfasts to one-pot and 30-minute meals.

“I want to share that it doesn’t have to be a big to-do to incorporate healthier dishes into your family’s dinners, lunches and breakfasts,” she says. “When I think about meal planning, it can be overwhelming, and I wanted to share that it can be a mix of store bought and homemade so that you’re not having to cook from scratch and spend all day Sunday or every night of the week making something nourishing.”

Okamoto also brought her Mexican and Japanese backgrounds into the project with recipes like Sopa de Fideo, which she highlights as one of her favorites in the book.

“It’s very simple. It’s very affordable. It’s filling, and I grew up eating that as a kid,” she says of the dish. “It reminds me of being a little girl, and I feel like I’m wrapped in a hug from my grandma.”

To help inspire some plant-based, budget-friendly meals in your home, here are 3 recipe excerpts from Okamoto’s book:

Hash Brown Veggie Breakfast Burritos

Makes 8 burritos | Ready in 20 minutes

Honestly, you can wrap just about anything in a tortilla and it will taste better. Tofu scramble is no exception. With the help of hash browns, refried beans, peppers, and spices, I’ve put a Mexican-inspired twist on this hearty burrito, but you’re welcome to change out this tofu scramble with the version from The Friendly Vegan Cookbook, or simply load up your tortilla with leftover cooked veggies, grains or salad.

Ingredients:
• 2 cups frozen hash brown potatoes
• 1 tablespoon vegetable oil
• 1/2 large yellow or red onion, diced
• 1/2 large red or green bell pepper, diced
• 4-5 cremini or button mushrooms, sliced
• 3 garlic cloves, minced
• 1 1/2 teaspoons ground cumin
• 1/4 teaspoon ground turmeric
• 1 (14- to 16-ounce) package extra- or super-firm tofu, drained and pressed
• Salt, to taste
• 8 burrito-size flour tortillas
• 1 (15-ounce) can vegetarian refried beans

Optional additions and swaps:
• Swap the hash brown potatoes for tater tots
• Swap the oil for 1/4 cup water
• For spice, add 1/2 teaspoon red chili flakes or 1 minced serrano pepper in step 2
• For more flavor, add 1/8 teaspoon smoked paprika in step 3
• For a cheesy flavor, add 1 1/2 teaspoons nutritional yeast in step 3
• Add crumbled cooked Soyrizo in step 6
• Add vegan cheese in step 6

Optional additions for just before serving:
• Diced avocado
• Minced fresh cilantro
• Pico de gallo
• Your favorite salsa or tomatillo salsa

Burritos you can prepare and freeze for easy mornings? Sign us up!

Courtesy of Toni Okamoto

Directions:
1. Cook the hash brown potatoes according to the package instructions and set aside.
2. In a large skillet, heat the oil over medium-high heat. Add the onion, bell pepper, and mushrooms, and sauté until the bell pepper is tender, 3 to 4 minutes.
3. Stir in the garlic, cumin, and turmeric and cook until fragrant, about 1 minute.
4. Using your fingers, crumble the tofu into the pan and sauté until the tofu is golden, 4 to 6 minutes. Season with salt.
5. Warm the tortillas in the microwave for 15 seconds. (Alternatively, heat individual tortillas in another skillet over medium heat until warmed, about 1 minute.)
6. Slather a spoonful of refried beans onto each tortilla. Fill the tortillas with a generous scoop of the tofu filling and some hash brown potatoes. If you’re serving your burritos right away, you can add avocado, cilantro, pico de gallo, and/or salsa now and roll them up. If you’re freezing your burritos for later (see Toni’s tips), it’s best to add these ingredients after thawing.

Toni’s tips:
When frozen and reheated, these taste as fresh and delicious as the day they were made. After they’ve completely cooled, wrap each burrito individually in aluminum foil and place in a freezer bag or airtight container. Keep frozen for up to 2 months. To reheat, unwrap and microwave for 3 minutes, flip, and then heat for 3 more minutes. If you don’t have a microwave, you can bake at 400 degrees for about 30 minutes, or until your burrito is heated through.

Pesto Pasta

Pine nuts can be expensive. That’s why Toni Okamoto made a pesto recipe that allows for substitutions.

Courtesy of Toni Okamoto

Serves 4 | Ready in 30 minutes

I love a recipe that allows you to work with ingredients you already have in your pantry, and this Pesto Pasta is just that. While typical pesto calls for expensive pine nuts, this version allows you to use more affordable and readily available pumpkin seeds, sunflower seeds, walnuts or other nuts you have on hand.

Ingredients:
• 1 (1-pound) package your favorite pasta
• 1 1/2 cups tightly packed fresh basil leaves
• 1 cup your choice raw nuts or seeds (walnuts, shelled sunflower or pumpkin seeds, etc.)
• 3 garlic cloves, peeled
• 1/2 cup olive oil
• 1 tablespoon lemon juice
• 1 teaspoon salt
• Black pepper, to taste

Optional additions and swaps:
• Swap the basil for parsley, spinach, arugula, or a combination of any of them
• For spice, add a pinch of red chili flakes in step 2
• Add 2 tablespoons nutritional yeast in step 2
• Add 2 cups your favorite steamed veggies in step 3

Directions:
1. In a large pot, cook the pasta according to package instructions until tender. Drain and transfer to a large bowl.
2. Meanwhile, combine the basil, nuts or seeds, garlic, olive oil, lemon juice, and salt in a blender or food processor, and blend on high until smooth and creamy.
3. Stir the pesto in the pasta. Season with a few grinds of black pepper.

Toni’s tips:
Ice cube trays aren’t just for making ice; try using one to preserve your pesto! Triple or quadruple the pesto in this recipe, pour it into an ice cube tray, freeze it, then pop out your pesto cubes and store them in an airtight container for up to 3 months. To reheat, in a medium pot, add 3 or 4 cubes (or more if you want extra flavor) to a serving of cooked pasta and heat over medium-high heat, stirring until they melt and become a sauce that evenly coats the pasta.

Depression-Era Vanilla Cupcakes

Makes 12 cupcakes | Ready in 45 minutes

As the name suggests, this type of cake dates back to the Great Depression, when many Americans couldn’t find or afford typical baking ingredients like eggs and butter and had to get creative with pantry staples. I’m all about minimalist baking, so when a simple recipe with easy-to-find ingredients comes along, I hold on to it and never let go.

Ingredients:
• 1 1/2 cups all-purpose or whole wheat flour
• 3/4 cup granulated sugar
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 2 teaspoons vanilla extract
• 1 teaspoon white or apple cider vinegar
• 1/4 cup + 1 tablespoon vegetable oil
• 1 cup water

Directions:
1. Preheat the oven to 350 degrees. Line a muffin tin with silicone or paper baking cups.
2. In the bowl of an electric mixer (or in a large bowl using a handheld electric mixer), mix together all the ingredients until smooth.
3. Fill each baking cup three-quarters full with batter.
4. Bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Let the cupcakes cool completely before frosting.

January 31, 2023

Best Plant-Based Super Bowl Recipes: Top 5 Vegan Dishes For Game Day Parties

The recreation. The meals. The socializing. It’s all section of the enjoyment of Super Bowl Sunday parties. But there’s one thing that may possibly surprise you. Football is not the most important attraction of the functions! And it is not the advertisements or 50 {d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889}-time clearly show both. It’s essentially what is being served up on the desk. And this 12 months, you might want to test 1 of the ideal plant-primarily based Super Bowl recipes to swap it up.

In a current survey of 2,000 Us residents, 56 p.c of respondents exposed they go to Super Bowl events because of the food stuff. Classic possibilities include things like chicken wings, dips of all varieties, chili and loaded nachos. Exploration displays that vegans could have the suitable strategy about diet regime although. A new evaluate from foods scientists at the College of Bath implies plant-primarily based meat goods are healthier and improved for the setting than animal-based meats.

Overall, The united states is commencing to modify to a flexitarian society, with persons cutting down meat intake and deciding on vegetarian choices. This shift towards much more plant-centered food items and meat choices is not just a pattern for more youthful crowds both. A study of 2,000 Us citizens identified 43 p.c feel staying a flexitarian is a lasting way of living improve. And 58 {d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} feel like all their dietary wants can be satisfied entirely with plant-primarily based food items. A different poll discovered 20 percent of Us citizens have radically transformed their diet regime in the very last five years, opting for a lot more plants.

And additional and much more proof is rising about the benefits of this. Investigate tells us an environmentally sustainable method to feeding on also advantages the brain in a huge way. Scientists from Aarhus University report a link concerning plant-centered weight loss plans and a lessen hazard of blood clots in the brain. And that’s not all. Consuming a wholesome plant-based mostly food plan could slash the chance of heart ailment by more than 50 percent, according to a pair of new reports. The group also discovered that modifying your diet at any phase in daily life can have a useful affect on your coronary heart.

This February, no matter whether you’re rooting for your beloved crew or just demonstrating up for the commercials, examine out the record below of the most effective plant-based Tremendous Bowl recipes. These game-profitable dishes are sure to be new favorites in no time. Examine out the greatest of the best down below, as encouraged by 15 foodies. Never see your favorite plant-based platter currently being served up on this list? Enable us know in the opinions underneath!

The List: Finest Plant-Centered Tremendous Bowl Recipes, According To Foodies

1. Cauliflower ‘Wings’

Spice up game working day with Minimalist Baker’s recommendation: “Amazing, spicy pink curry cauliflower wings are baked, not fried, gluten-free, and plant-based. They need just 9 components!”

ChooseVeg states, “Americans will take in properly about 1 billion hen wings for this year’s Super Bowl. But there are tons of delicious vegan variations that have all of the flavor. Check out out 1 of the mouthwatering vegan hen solutions on the current market, and go wild!”

In accordance to Nutriciously, “Cauliflower chicken wings have to be one of the most beloved vegan Tremendous Bowl recipes! Crispy on the exterior, tender on the inside of and so flavorful, they are enjoyment to make and secretly healthy.”

2. Chili

Use the crockpot for Region Living’s recommendation: “You can make this grain-packed chili ahead of time in your slow cooker, and then provide it in the exact same pot so it stays heat all through the occasion. Use dairy-cost-free toppings — this kind of as nutritional yeast or cashew bitter cream — to keep it plant-based mostly.”

Forks About Knives suggests chili as a vital participant: “Consider a big pot of chili your Super Bowl MVP. Add just one to your Super Bowl menu to ensure your visitors can replenish their vitality in involving plays with a heaping bowl of delicious chili.”

Shane & Easy retains it basic with creating beans the star of the exhibit. “This meatless chili recipe is a freaking masterpiece…if I do say so myself. And, it’s also super uncomplicated. So, if you have been hunting for a recipe for vegetarian chili that will satisfy a good deal of persons you can at last relaxation quick. You discovered it.”

3. Vegan Queso Dip

Just how critical is queso? In accordance to The Edgy Veg, “Queso is one of the most vital elements of Super Bowl Sunday. Incorporate this dairy-cost-free queso dip and no a single will know this velvety, gooey dip is actually vegan.”

Ela Vegan indicates a fast, yet delicious, recipe: “Queso is a well-known, need to-have addition to quite a few Tremendous Bowl get-togethers, and there’s no have to have to miss out on on that just since you don’t consume dairy! This vegan cheese sauce is gooey, velvety, tacky, and is all set in significantly less than 5 minutes! Even improved, it’s nut-absolutely free, oil-totally free, gluten-no cost, and paleo!”

For a queso every person will like, Really serious Eats recommends: “This vegan dupe for queso gets its creamy, gooey base from cashews, potatoes, and almond milk, and it is seasoned with spices like cumin, paprika, and garlic powder to give it that queso-like kick. Soon after which include increase-ins like black beans, soy chorizo, tomatoes, and chiles, the omnivores won’t even know the difference.”

4. Vegan Nachos

This Healthful Kitchen claims these are a match day will have to-have: “It’s not a Tremendous Bowl get together without the need of nachos and these [Jackfruit Nachos] will not disappoint! With smoky, BBQ jackfruit, hearty black beans, sweet corn and spicy jalapenos!”

Rainbow Plant Existence writes, “When you will need a guaranteed crowd-pleasing appetizer, make these absolutely loaded vegan nachos! Tortilla chips get layered with vegan queso, taco meat, refried beans, guacamole, pico de gallo, vegan bitter cream, and pickled onions for the supreme nacho encounter.”

Parade claims, “Vegan match day nachos are a snacking dream arrive true. A few layers of crispy tortilla chips are layered every single with spicy tofu crumbles, straightforward 5-minute do-it-yourself cashew cheddar sauce, black beans, and pico de gallo.”

5. Spinach Dip

Working On True Foods operates to this dip option, crafting, “This vegan spinach artichoke dip recipe is so quick and delightful. I really don’t know about you guys but I don’t want the Tremendous Bowl to take in this, any working day of the 7 days will do just fine!”

Foodstuff Revolution suggests a pretend out: “Want to run the top faux play on your company? Provide them this Creamy Spinach Artichoke Dip. They will not believe that it is dairy-no cost!”

For a twist on the classic spinach-artichoke combo, throw in avocado. It might even be a biggest-of-all-time duo. According to Diet Studies, “This delectable and very simple recipe can be whipped up for Tremendous Bowl Sunday or any bash! ‘The Limber GOAT’ recipe is inspired by ‘The GOAT’ Tom Brady’s TB12 diet plan.”

We look ahead to listening to if you make any of these spins on game-day classics. Let us know in the responses!

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January 7, 2023

Three ways eating plant-based food can boost your gut health

There are hundreds of different species of bacteria living in and on our bodies – an estimated 40 trillion microbes in fact – and most of these live in our gut.

Collectively, they are known as the gut microbiome. They have a significant impact on our digestion, our immune system and the health of our entire body, including the brain, our muscles and our bones. They can even influence our mood.

“We all have a gut microbiome which is unique to us, so selecting a single marker of health is difficult,” says Robert Dixon, Unilever’s Science and Technology Manager for the gut microbiome.

“But what we can say, regardless of this variation between individuals, is that a diverse microbiome is the best marker of a healthy microbiome. And a healthy microbiome will keep your body functioning at its optimum.”

Working to diversify diets

Findings from the American Gut Project, the world’s largest citizen science microbiome project, show that people who eat more than 30 different plant-based foods a week have a more diverse, and therefore healthier, microbiome than those who eat ten or fewer.

“One of the best ways we can ensure we maintain the diversity of our gut microbiome is to eat a wide range of fruit and vegetables,” says Dr. Dixon. And yet many people struggle to eat the five-a-day portion of fruit and vegetables that WHO recommends.

For example, a 2021 Veg Facts survey of eating practices in the British isles observed only 33{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of grown ups and just 12{d2b09b03d44633acb673e8080360919f91e60962656af8ade0305d5d8b7e4889} of 11–18-calendar year-olds at present deal with to hit that everyday target.

This is just one particular of the motives why Unilever R&D, Diet and Ice Product are doing work to create products and solutions that make it less difficult for men and women to consume and delight in a far more plant-primarily based diet.

“They say wide variety is the spice of life and that is also correct for the microbes that stay in your intestine,” claims Dr. Dixon. “Why not give some of our plant-based recipes a consider? Your microbiome justifies it.”

Three means to take in extra veg and expand superior gut microbes

Uncomplicated and delicious plant-dependent recipes to kickstart Veganuary

Add more fibre with beans and legumes

While chickpeas or broccoli might not be ingredients that often make an appearance at mealtimes, adding them to a soup, chilli or casserole is a great way to diversify your vegetable intake and add fibre to your diet.

“Diets that are high in fibre and polyphenols maintain the diversity of our gut microbiomes,” says Dr. Dixon. “While the human part of our guts can’t digest them, they are a rich source of food for our gut bacteria, who all prefer to eat different things.”

Why not try Knorr’s Moroccan style-lentil and vegetable stew or Hellmann’s creamy broccoli pasta?
Ramp up your prebiotic consumption with a strengthen of berries

Prebiotics are good for the gut microbiome because they act like a microbial fertiliser, stimulating the growth of beneficial bacteria.

The good news is prebiotics are found in many fruits and vegetables. Blueberries, for example, are an excellent source of fibre and polyphenols, making them healthy for both you and your gut microbiome.

Why not try Hellmann’s blueberry crisp using Hellmann’s vegan mayonnaise or take pleasure in a decadent weekend deal with with a Magnum Vegan morning smoothie bowl?
Insert some sweet and bitter flavours with fermented veg

Research shows that different types of fermented food such assauerkraut, kefir and kimchi contain different types of microbes, so eating a diversity of fermented foods can also be beneficial.

They’re also a rich source of beneficial microbes which may improve our microbiome function and help restore the microbiome to good health if it’s been compromised.

And while the strong pickled flavour of kimchi might not be appealing on its own, it’s a great ingredient in noodle dishes and stir-fries.

Why not try Korean Peckers from The Vegetarian Butcher?

December 14, 2022

Are Plant-Based Options at Fast Food Restaurants a Healthier Choice?

When you’re on the go with a growling stomach, you may find yourself in a fast food restaurant where healthy food choices are hard to find. Could one of many new, plant-based options – whether it’s Burger King’s Impossible Whopper or Subway’s Meatless Meatball Marinara – be the answer?

Melissa Keeney, RDN, a registered dietitian at St. Vincent’s Medical Center, dives into the world of plant-based fast food.

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Meat or not, fast food is fast food

Many plant-based options may leave you feeling mentally good about your choice, but the nutrients may not reflect the same goodness.

“In general, fast food does not offer much nutrition. Most foods at fast food restaurants are high in sodium and saturated fat and low in fiber,” notes Melissa Keeney, RDN, a registered dietitian at St. Vincent’s Medical Center. “Nutritionally, plant-based burgers are not too different from hamburgers.”

The nutritional breakdown

The problem is introducing plant-based products into fast food kitchens. Plant-based burgers and meat at McDonald’s and Burger King have comparable levels of saturated fat and protein. The kicker? The plant-based burgers actually have higher levels of sodium.

“For reference, the American Heart Association recommends no more than 2,300 mg of sodium daily and an ideal limit of less than 1,500 mg per day for most adults. All of the burgers listed had more than 1,000 mg of sodium, with some almost at the ideal limit for the entire day,” she says.

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Plant-based “meat” has changed in the past few years

Many fast food restaurants added plant-based products to their menus in 2020 and 2021. These newer products – many produced by plant-based brands like Impossible or Beyond – are a major evolution from the original veggie burgers.

“These new plant-based burgers are different from the veggie burgers made with vegetables, grains and beans that have been around for a while. They were created to look, smell and taste like a regular burger. They even ‘bleed’ like real beef!” she notes.

But wait – a plant-based diet could still be a good choice

It’s not time to totally write off your dreams of a plant-based diet.

Typically, Keeney says research indicates that eating more plant-based meals decreases risk of:

“Eating more plant-based meals may improve sleep, quality of life, immune function and digestive health,” she says.

Developing a healthy relationship with food

Grabbing plant-based fast food – or any fast food – occasionally isn’t going to ruin your attempts at living a healthy lifestyle, Keeney says.

“Being healthy is not just about eating healthy foods; it is also about having a healthy relationship with food. No single food or meal is going to make or break your diet. If you are having the fast food occasionally, go ahead and eat it,” she says.

To reap the benefits of plant-based nutrition, start with making plants the star of your meal a few times per week. Add nuts or seeds to a salad instead of meat or fish, swap a deli sandwich for a veggie and hummus wrap, or make vegetarian chili with beans or lentils.

If you are interested in adding more plant-based foods to your diet, talk with a registered dietitian.