How to Make Vegan Parmesan with Only 2 Ingredients

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This vegan parmesan recipe is one of the most simple recipes ever. It only requires two ingredients: raw cashews and nutritional yeast. 

When I first started experimenting with creating my own vegan parmesan at home, I followed a few slightly more complex recipes with more ingredients, and while the end result was delicious, I found that the parmesan wasn't as versatile as I would like it to be. 

I would cook a meal that was already salted and flavored the way I wanted it, then I'd add in my salty garlic-y homemade parm and it would totally overpower the taste. So I stopped adding salt, onion powder, garlic, etc. and before I knew it everytime I made it I was making it the same exact way with only cashews and nutritional yeast and this recipe has worked for me time and time again. 

While the flavor is subtle and not super salty like actual parmesan, you get a lot more control over how much salt you choose to add so you can get away with using more of this parmesan without things getting too salty or overpowering. 

I have tried using nutritional yeast on it's own as vegan parmesan substitute, and while this will work in a pinch, nutritional yeast has a slightly sweet flavor so it's not quite ideal on it's own. When it's balanced with the raw cashews, it lends a nice cheesy flavor without becoming overly sweet. 

I put this stuff on everything; pizza, pasta, potato patties, sauces, breading, soups, etc. so since I use it all the time I like to always have some in a jar in my fridge where it will stay nice and fresh for several weeks. 


White Bean, Cherry Tomato & Heart of Palm Salad with Refreshing Lemon Basil Dressing

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If you love refreshing and zesty salads and are looking for a healthy alternative to fresh mozzarella, you'll love this salad recipe!

I have been loving heart of palm as a mozzarella replacement in salads lately. The texture and mild flavor is similar to fresh mozzarella and with the right dressing it can taste very similar. For convenience, I like to use canned heart of palm which is readily available and easy to drain, slice, and serve. 

I added in white beans for extra protein and fiber along with fresh cherry tomatoes, cucumber, avocado, and sliced green onion.

The dressing is what makes this salad so delicious and zesty. It's super easy to throw together quickly in the blender. First, add to the blender the lemon juice, water, vegan cashew parmesan (or nutritional yeast), garlic, and mustard and blend until combined. Then, add in the basil leaves and pulse a few times until shredded into small pieces. 

It's amazing how flavorful this dressing is with no oil needed! The lemon juice and fresh basil in combination with cherry tomatoes, avocado, and heart of palm makes for a deliciously healthy fresh salad that's actually so filling and satisfying. 


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How I Downsized My Wardrobe Before Moving into an RV- Regrets, Dealing with Non-Vegan Items, & Alternatives to Fast-Fashion

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Almost exactly one year ago, my partner and I moved out of our 200 square ft. studio apartment in NYC and into a 150 square ft. Airstream travel trailer. Losing out on 50 square feet of space may not seem like all that much, and honestly it wasn't much of a big change at all, but the large amount of clothes and shoes I had managed to cram into our tiny apartment closet was more than I felt like I needed.

I knew that I had to sell or donate lots of clothing and shoes which I had accumulated over the years of working in retail and also from accepting sponsored clothing as a fashion blogger. I had piles and piles of clothes, crazy high heels, leather boots, all of which were no longer in alignment with who I felt like I was anymore or what I wanted to support or promote. 

Most of my clothes were way more bold and attention-grabbing than I felt comfortable with anymore. I'm not even exaggerating, a significant portion of my wardrobe was actually rainbow tie-dye or holographic.

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I don’t know if this is just a side-effect of getting older, as I’m 26 years old now and most of those clothing items I had gathered in my late teens and early 20s, but I knew I had to make some changes to my wardrobe if I was going to be leaving NYC and moving into a smaller space outside of a big city. I also knew that I no longer wanted to support fast fashion brands or buy any new clothes or shoes made from animal products.

How I got rid of most of my clothes:

Some of my clothes were worn very lightly or even still had tags on them so I knew I wanted to try to sell them to get some money back, but I didn’t know how to make that happen. Then I heard about an app called Poshmark. I created an account on there and began the process of photographing and listing my freshest, best quality, name-brand items. I priced everything to sell quickly as I didn’t have a ton of time, and to my surprise and relief everything sold very quickly.

I’ve also heard of people having success on a similar app called Depop, but since Poshmark worked so well for me I stuck with that one. Poshmark is a US only site though so consider Depop if you live anywhere else in the world.

There were also some well-worn items of clothing that I loved so much, specifically tons of vintage dresses I had accumulated over the years. At one point in my life I worked at five different vintage clothing stores all at the same time. That meant working at a different location of each vintage clothing store every day of the week all over different parts of Manhattan and Brooklyn. Needless to say I accumulated a lot of vintage items.

I decided to save three of my favorite vintage dresses, even though I don’t get to wear them often these days, and the rest of my well-loved clothing items I gave to friends who didn’t mind the rips and imperfections. It felt really good to give away some of the clothes that I had sentimental attachments to to my friends because I knew they would love them as much as I did.

The rest of my clothes which I couldn’t sell or friends didn’t want, were all donated to a local Goodwill. This was about two giant duffle bags worth of clothing and shoes.

Regrets & what I wish I had kept:

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While I don’t need a lot of fancy clothes anymore as I don’t go to parties or events, there’s one item I definitely regret donating and think about often and that’s this vintage ruffled lace top.

I gave it away because it had always been too big on me, but I didn’t realize how unique of an item it was and how difficult it would be to find a replacement for. I could have gotten it tailored to fit me or worn it with a top underneath, but in the rush of clearing out my closet, it got donated and I definitely miss it a lot.

Is it a practical item to have in my wardrobe? No. But sometimes when we find something that’s special to us and as unique as vintage clothing items can be, it’s good to think over the decision to part with them a little more carefully as they will be nearly impossible to replace.

Things I kept that I probably shouldn't have but did anyway:

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My most cherished clothing item which I still have in the closet of our tiny RV, is my white frilly late-1970s gunne sax dress. There’s definitely a theme going on with all of my most loved clothing items and it has something to do with white lace, high victorian collars and ruffles.

I haven't even worn it since moving into the RV, so clearly it doesn’t make any rational sense to keep it around, but having just one special vintage dress there that I could wear should the occasion ever present itself makes me feel happy, and since we have the closet space in our RV I’ll be keeping it for now.

I don’t think minimalism and downsizing should be as all-or-nothing as some make it out to be. A lot of people have said if you haven’t worn something in a year or even six months, that it’s time to get rid of it. Generally, that’s sound advice, and for most items in our wardrobe this makes sense, but I think this mindset of having less just for the sake of having less and getting rid of your most favorite impractical item could leave you with regrets in the future, so maybe don't apply it to every single item.

 

Things I still have from before I went vegan (Leather, Wool, Fast-Fashion):

When I went vegan in 2015, I knew that changing my diet would be the easy part. However, I had a closet full of animal-based clothing. All of my shoes were leather and so was my favorite bag which I took with me everywhere.

At first, I didn’t stress about it and decided I’d continue to wear the leather shoes and bags and replace stuff as I go. Then, about three weeks after going vegan, I got a job working at a vegan shoe store and suddenly I had replaced many of my shoes and bags way faster than I had ever expected to be possible.

When this happened, I began to either donate or give to friends all of my leather stuff. Some of the stuff I hadn’t even found replacements for yet, but at this point I was beginning to see leather for what it was, cow’s skin, and it genuinely gave me the creeps. Parting with my leather stuff became much easier once I fully allowed myself to understand the cruelty in it.

Wool, however, is almost just as cruel. Even though you don’t have to kill a sheep to take their wool, and sheep must be shorn because they are bred to produce so much wool, the practice of breeding these human-dependent, product-producing, sweet gentle creatures into existence and treating them like commodities is just wrong. In a profit-driven system, sheep are shorn as fast as possible to save money and time, which often results in injuries or death to the sheep, and once their wool production drops as they age, they are sent to the slaughterhouse.

I don’t even like wool as a fabric, sure it’s warm, but it’s also so itchy. Still though, I have a few items in my tiny RV closet that contain wool that I have yet to replace. Being that wool is not skin, it doesn’t gross me out quite as much as leather so I can almost tolerate it being in my wardrobe, although I’m still not proud of it and I don’t promote it to others. I definitely don’t plan on buying anything with wool in the future, but for now my two wool sweaters and one light purple wool jacket are some of the warmest winter clothes I currently have and they’ll be with me until I can afford to replace them.

While I would love to have a closet full of entirely sweatshop free clothing, the truth is that some of the clothing items I have are from back in the day when I’d shop at companies that use sweatshop labor like Zara and H&M. Fortunately, these clothing items are few and far between because most of my clothing is thrifted, but there are still some items that I bought before I was shopping more consciously.

I still wear those items occasionally, but since I don't want to promote them, when people ask where I got them from I either say I forgot or I straight up tell them it’s from a fast fashion brand so it’s likely long gone from production and also not from a place I actively support anymore.

What I’ve learned through downsizing my wardrobe and trying to have a more ethical closet:

The journey towards a smaller and more ethical wardrobe is going to be a long process that looks a little different for everyone. You shouldn’t take an all-or-nothing approach and get rid of every impractical or unethical item all at once, because it’s usually not that easy to replace so many items quickly.

When you first start to connect to the truth of what you are purchasing, especially with going vegan, you might feel like you want to get rid of everything but then you realize how expensive it can be to buy new clothes that aren’t made in sweatshops. Sure there are always thrift stores, but this isn’t practical for many busy people who don’t have the time to sort through everything. This is why I never want to push my views on other people and fully get why everyone can’t 100% stop buying fast fashion and go completely eco-friendly or vegan.

The process is going to depend peoples unique circumstances and ability to make these big changes. The fact that so many people are beginning to think about these things and care about what they are supporting with their dollar is a huge step in the right direction. Even if they’re not at the point yet where what they are purchasing reflects their values for whatever reasons.

It’s important to not get wrapped up in having to be completely perfect or make the most ethical choice every single time, but just to bring more awareness to each purchase and consider where it’s coming from and the effect that’s having on the world. Not to feel guilty when we make a “bad” purchase or go the other way and adopt a virtuous identity as a consumer who makes more conscious ethical choices, but just to simply connect with the reality of what we are doing regardless, so that we don’t blindly consume and end up with a bunch of junk that we don’t need or that falls apart after one wash cycle.

I’d love to hear your thoughts on this! Are you trying to buy less and/or buy things that are vegan and sweatshop-free?

I plan to write more about this topic going forward and eventually do a tiny closet tour to show some of my favorite ethically-made vegan clothing and shoes, so check back in for that if this is a topic you're interested in!


Sticky Sweet & Sour Sesame Baked Tofu [Oil-Free]

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This tofu recipe is as simple as it is delicious. The tofu is tossed in starch and then baked while the sticky sweet & sour sauce takes just a few minutes to whip up on the stovetop. 

It tastes amazing served over rice with a side of pan-seared broccoli. If you've been missing savory restaurant-style food, this dish will definitely take care of that craving. 

I've adapted this recipe from the Crispy Sweet & Sour Tofu recipe by Hot For Food, following her instructions to make this completely oil-free by baking instead of frying the tofu and I also added a bit more ginger and garlic to suit my own tastes. 

I hope you enjoy this delicious oil-free tofu recipe!


Cauliflower Alfredo Sauce [Low-Fat, Vegan, Oil-Free, Nut-Free]

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This alfredo sauce is so flavorful and creamy with no oil, dairy, or nuts needed! It's made from cauliflower, which when cooked for a bit and blended with the right ingredients, it transforms into the most perfect alfredo sauce texture. 

Don't get me wrong, I love a good heavy cashew-based sauce, but over the years I've found that too many nuts can make me feel not so great. So instead of nuts, this recipe uses hemp seeds which are super healthy and contain lots of omega 3 fatty acids that support long-term brain health and cognitive function. 

Hemp seeds help to make the sauce creamy and thick without throwing your omega 3-6 ratios off-balance and they have a delicious nutty flavor that works perfectly with the other flavors in this sauce. They can be a little tricky to find at the grocery store, so I buy these hemp seeds on Amazon (affiliate link).

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Behold, a creamy sauce you can feel good about pouring over your pasta. No dairy, nuts, or oil needed! 

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Does it taste like cauliflower though?

Well, a little bit, but not in the way you might expect.

Because the cauliflower is cooked for about 15 minutes it really softens up and loses that strong fresh vegetable taste. It does taste very subtly of cauliflower, but in a soft delicate way that won't make you feel like you're eating straight up pureed veggies. 

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I used whole wheat pasta and added in some peas and my favorite mushroom bacon, which I highly recommend, but feel free to add whichever veggies you have on hand or enjoy the sauce on it's own over the pasta, it's delicious either way!

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Almond Butter Tempeh Salad With Miso Ginger Dressing [Oil-Free, Vegan]

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This salad with marinated almond butter tempeh and creamy miso ginger dressing has been my go-to salad recipe for the past few weeks. It's filling and savory from the marinated tempeh but also refreshing and spicy from the creamy dressing made with fresh ginger and fermented miso paste. 

I used to think I hated tempeh, no matter what I did it always tasted bitter. Eventually I learned that tempeh really needs to be steamed first to remove the bitter flavors, but even then I didn't know what to do with it. Then I found this recipe for marinated peanut butter tempeh by Minimalist Baker and that changed everything for me. I adjusted the recipe to be oil free and also slightly lower in sodium, but still maintain that delicious flavor, and now I can't get enough of it. I love adding it to fresh salads, but it's also wonderful in warm grain bowls with rice and steamed greens, as shown below. 

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I like the tempeh cut into little triangles. Cut the tempeh in half the long way first and then cut the thin pieces into triangles. 

Making the marinade for the tempeh is really easy. Just mix together the marinade ingredients in a bowl and gently stir or toss the tempeh until it's fully coated. 

If I have time I try to let it sit in the marinade for as long as possible (2-24 hours), but usually I only have about 15 minutes. Even in that small amount of time the tempeh still picks up a lot of flavor. 

Lay out the marinated tempeh pieces on a lined baking sheet and bake for 20-25 minutes at 400 degrees until golden brown. 

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If you like ginger, you're going to LOVE this salad dressing recipe. As always it's oil-free, vegan, and made with healthy whole food ingredients. It's got quite a kick to it and goes so well with the almond butter tempeh in this salad bowl. All you need is a high speed blender or food processor. Add all of the ingredients and blend until it's super creamy and no chunks remain. Store the dressing in a sealed container in the fridge and it will keep for 4-5 days for use in salads all week. 

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I hope you enjoy this flavorful salad recipe! 



Smoky White Bean & Caramelized Onion Quesadillas [Vegan, Oil-Free]

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Quesadillas hold a very special place in my heart. Since becoming a vegetarian as a young kid, quesadillas were just always the easiest thing to throw together at a friend's house or order out at restaurants. I always wanted them as plain as possible with just a ton of cheese and nothing else except maybe sour cream. Up until a few years ago, I had never heard of the idea of filling them with anything else besides cheese, but since becoming vegan and realizing how important fiber is I have wholeheartedly embraced the idea of healthier filling alternatives. 

These quesadillas are filled with smoky smashed cannellini beans and sweet caramelized onions. They are crispy, savory, and definitely have a tangy cheesy flavor that is so crucial to any quesadilla experience. They get their cheesy flavor from nutritional yeast, tahini, and lemon juice.

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What really takes these quesadillas to the next level is a layer of caramelized onions. They require a bit of time and patience, but add such a good flavor that it's worth it. If you don't have time, the quesadillas will still be delicious though, and by not adding them you can cut the cooking time down from 50 minutes to 10 minutes, so I fully understand if you choose to pass on them. 

If you do decide to take the longer route of adding in the caramelized onions, you'll be so happy you did once you taste how delicious the sweet onions are with the smoky white beans.

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I recently read a post on Sweet Simple Vegan about how to caramelize onions without oil and realized how impatient I had been being when caramelizing onions in the past. I'd always try to get away with saving time by making turning up the heat, but the key is to keep the heat on medium low the whole entire time. This allows them to brown slowly and not dry out, making them extra sweet and juicy. Another key point is to use water while frying, but wait for the pan to completely dry out before adding more water. I found all of these tips super helpful!

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I hope you enjoy this delicious & healthy quesadilla recipe!


Crispy Chickpea Salad with Creamy Caesar Dressing [Vegan, Oil-Free]

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This colorful salad with roasted chickpeas and creamy caesar dressing is the perfect way to start off the new year feeling nourished and glowing from the inside out. 

The chickpeas are seasoned with a cheesy onion flavor that makes them taste like croutons. The spice paste, which makes the flavors fully coat the chickpeas, is made with the liquid from the can of chickpeas rather than oil. This makes for a much healthier option which still packs a ton of flavor. I've adapted this brilliant chickpea roasting method from this recipe by A Virtual Vegan. These chickpea croutons are perfect in a salad but they also make a great snack to enjoy on their own!

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The dressing is super simple and requires no blending! It takes only 5 minutes to prepare and tastes so creamy and delicious. It's similar to a creamy caesar dressing; tangy, thick, and salty, but made almost entirely with unrefined whole food ingredients. 

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Store bought dressings are made to sit on a shelf for months so they are often filled with questionable preservatives and processed oils. To pour one of these dressings over an otherwise nutrient-packed healthy bowl of fresh vegetables would undo a lot of the health benefits of eating a salad in the first place. Now that I've learned how to make my own dressings, I can't imagine ever going back to store-bought, especially when they are this easy to make!

Feel free to choose any of your favorite crunchy veggies for this salad. My go-to salad ingredients lately tend to be romaine lettuce, purple cabbage, carrots, radish, and green onions or scallions. I love adding avocado to this salad bowl, but if you don't have any it's perfectly delicious without it too. 

This is a great recipe to meal prep for a week of healthy salads. Double the batch of crispy chickpeas and allow them to sit inside the oven while it cools to make them stay extra crispy for longer. Then store them in a glass jar and add them to salads and whole grain bowls all week. Make sure to make an extra large batch of the creamy dressing too! 

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Beet Hummus Stuffed Portobello Mushrooms [Vegan, Oil-Free]

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Roasted portobello mushroom caps make a deliciously healthy alternative to the classic hummus and avocado on toast. Don't get me wrong, there's nothing wrong with having hummus on some sliced whole grain bread, but it's a good idea to change things up every so often. Since I make a batch of hummus almost every week, after a few days of having it on toast, I find myself looking for other ways to enjoy it. This time I decided to try stuffing it in a roasted portobello mushroom and it was so tasty! 

My favorite hummus lately has been this vibrant pink beet hummus. The key to making the beets have sweet flavor rather than an earthy bitter flavor is to make sure to use well-cooked beets. Any way you choose to cook them is fine, as long as they are very soft and cooked all the way through. This hummus is so fluffy and easy to blend because we use some of the liquid from the can of chickpeas (aka aquafaba) which becomes really airy when blended making the hummus have a softer whipped texture. I also use a bit more tahini to balance out the flavor of the beets and make the hummus extra savory. 

This recipe takes only slightly more effort then having hummus on toast. The portobello mushrooms are wiped clean, coated in a simple marinade, and then roasted for 10 minutes. Remove the mushrooms from the oven and stuff with hummus, then roast for another 10 minutes, remove from the oven and garnish with whichever toppings you like. 

I hope you enjoy the recipe! 


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I used boiled beets so the color of the hummus before it was baked was a light pink color which darkened to hot pink in the oven. If you use roasted beets, the color will be even more vibrant, and will turn dark red when roasted. 

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Mashed Potato & Sauerkraut Casserole [Vegan, Oil-Free]

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This mashed potato & sauerkraut casserole is one of my favorite vegan comfort food recipes. With a juicy layer of quality sauerkraut on the bottom, a layer of fluffy vegan-cheezy garlic mashed potatoes in the middle, and crispy herbed breadcrumbs on top, this sauerkraut packs in all of the best flavors and textures into one package. 

When I think of casseroles, I expect something that's going to require a lot of preparation, but this casserole is so simple! Especially if you don't enjoy chopping lots of different ingredients, because all you have to chop in this recipe is potatoes- and that's it! Mashed potatoes are actually really easy to make from scratch. I recommend russet potatoes because they are the best for mashing, once they're peeled, chopped and steamed, I mash them with a creamy garlic sauce that I whip up in the blender while the potatoes are boiling. Then I place a layer of sauerkraut in the bottom of a baking dish, top it with the mashed potatoes and sprinkle herbed breadcrumbs over the top. 

I've had this idea for a potato and sauerkraut casserole for a few months now, ever since I made a potato and sauerkraut soup recipe and became completely obsessed with the combination. In the process of creating this recipe I've learned a lot about the nature of potatoes. My original version was a scalloped potato casserole, creamy au gratin style, with layers of tangy sauerkraut interlaced between thinly sliced potatoes. When I took it out of the oven, it looked beautiful, but unfortunately when I tried it the potatoes were rock hard and uncooked. I put it back in the oven and cooked it a while longer... and then even longer... but the potatoes refused to cook. I ended up looking online for why this might be happening and as it turns out, potatoes won't cook in acidic substances, such as the tangy sauerkraut that I love so much.

I felt a little defeated and decided to let the idea sit on the backburner for awhile. Eventually, while eating my favorite cheesy potato quesadilla recipe, inspiration struck again and I realized I can use a similar creamy mashed potato filling so that it's already cooked so it can't be disturbed by a layer of sauerkraut. So I tried it out with mashed potatoes and this time it actually worked! The recipe that I had been dreaming about for months was finally a hit and I've been making it over and over again ever since. 

Be sure to use a high quality sauerkraut such as my all time favorite brand, Bubbies. You can find the best sauerkrauts in the refrigerated section at your grocery store. Generally, the sauerkrauts that don't need to be refrigerated aren't as good as the ones that do require refrigeration.

This is a great recipe to make ahead of time or even in a larger portion because it keeps well in the fridge for up to 5 days, though mine always tends to disappear very quickly. I hope you enjoy this recipe and that it becomes one of your favorites as well! 


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I ended up using three medium-sized russet potatoes for this recipe, which made about 4 cups, but since potatoes sizes vary I'd recommend measuring out 4 cups of cubed peeled potatoes.

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Place the potatoes in a pot and cover them with cold water until they're just submerged under the water. Place the pot over medium-high heat to bring to a boil. As soon as the potatoes start to come to a rolling boil, set a timer for 7 minutes and turn the heat down to medium. After the time has passed check to make sure the potato chunks are fork tender and then drain the water out of the pot and then return the potatoes to the same pot. 

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Make the creamy garlic sauce in the blender either while the potatoes are boiling or right after by combining all of the sauce ingredients in the blender until smooth. 

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Add the creamy garlic sauce to your steamed potatoes in the pot along with some chopped chives and then mash until well combined. 

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Assemble the casserole in your dish by starting with an even layer of sauerkraut, followed by a layer of mashed potatoes, and then quickly mix together your breadcrumbs and herbs and sprinkle them over the top. I've never had any issues with the sauerkraut sticking to the bottom of the baking pan, so I don't bother greasing the pan first. Bake in the oven for 20 minutes at 400 degrees. Remove from oven, cool for 10 minutes, and then serve. 

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Tofu Benedict with Pumpkin Biscuits, Broccolini & Hollandaise Sauce [Oil-Free, Gluten-Free, Vegan]

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The first time I ever had a vegan tofu benedict was at Champs Diner in Brooklyn a few months after first going vegan. This was a time when I knew nothing about cooking and had no idea how amazing vegan food could potentially be. When I tried their tofu benedict I was amazed by how much it tasted just like the eggy vegetarian versions I remembered having before going vegan. It was the ultimate filling, comforting brunch food. Back then, I remember thinking that gourmet restaurant-style vegan food was something I'd only ever be able to enjoy at restaurants because it would be way too complicated to make from scratch. Over the years I've since learned just how easy it can be to recreate some of my old favorites and began experimenting with my own version of this classic brunch recipe. 

Traditional eggs benedict includes ham and this was also true of the vegan version at Champs, but I've always found faux meats unappealing and also not very healthy, so I chose to leave that out of the equation. I also decided to go with a less traditional almond flour and pumpkin biscuit instead of using regular white flour, which adds a nice autumnal twist and makes these biscuits much healthier- and they're also gluten-free! On top of the biscuits, I stacked smoky baked tofu, followed by a creamy, buttery cashew hollandaise sauce.

This recipe is a little nut-heavy with the almond biscuits and the cashew sauce, so it's not going to be the healthiest everyday kind of meal, but it's perfect for serving brunch guests or having a fancy sunday breakfast. While it is higher in fat than most of my recipes, it's still oil-free and contains plenty of fiber to keep your gut flora happy and thriving. 

My favorite topping for this recipe is usually pan-seared broccolini and fresh chives. The broccolini adds a great crunch and texture to the dish, but I have also had some success with using sauteed spinach and layering it underneath the tofu rather than on top. I'd still recommend trying this with broccolini if you can find it though! Regular broccoli won't work for this recipe as it's too thick, so if you can't find broccolini (the long skinny version of broccoli), spinach is the way to go. 

This is my favorite recipe to serve guests, not only because it looks so beautiful, it's also shows how delicious and filling vegan food can be. While there are many parts to the recipe, it's a lot easier to make than it seems at first. Make the biscuits, bake the tofu, blend the sauce, sear the broccolini, and then assemble & serve. I promise the time spent is well worth the effort! 


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Pumpkin Hot Cocoa [Sugar-Free, Low-Fat, Vegan]

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There's nothing better on a cold day than a thick and creamy cup of hot chocolate. As a kid, I specifically remember having two different types. There was the powdered one that came in a pouch with tiny dehydrated mini marshmallows that always came out watery and lumpy no matter how much you stirred, and then there was the traditional kind of hot chocolate that was so heavy and thick that I could hardly ever finish a whole cup. I set out to replicate the more traditional thicker one, but in a way that makes it healthy enough to drink every day.

For me, this means no sugar and no heavy coconut cream. To make this beverage sweet without sugar, I used soft dates which add the perfect amount of sweet caramel flavor in an unrefined whole food package.

The magical thickening ingredient in this recipe is canned pumpkin puree. Not only does pumpkin make this beverage extra creamy, but it also has loads of fiber and nutrients. This makes for a wonderfully creamy and smooth texture without having to use as many heavy, high-fat ingredients. 

To make this hot chocolate extra rich I sometimes add just a teaspoon of nut butter. It isn't really necessary at all, though I do find it helps to cover up the earthy flavor of the ashwagandha root powder which I've been adding in lately, but you totally can skip that ingredient if you don't have it/don't want it. 

I've never been one to buy into the hype around "superfoods" or ayurvedic herbs and supplements, but I decided to try ashwagandha when I heard about its ability to balance hormones. There's just not enough research to say for sure that it actually does anything, but as someone who has been on and off hormonal contraceptives many times throughout my early 20s, I decided to give it a try and see for myself if I notice any differences. I'll report back if I do! 

This hot chocolate becomes so frothy from the blending process that it almost reminds me of a latte, but with much less effort than actually frothing and steaming the milk. It's as easy as throwing everything in a blender and pressing a button. I usually heat it up in a mug in the microwave to save dishes, but if you prefer to use the stovetop to heat it up that's definitely another good option. 

For an extra-decadent dessert version, I like to top it off with some vegan whipped cream (the kind I use is made from rice milk) and an extra pinch of cinnamon. Even without the whip, it's still such a delicious cozy drink on its own. It's a deliciously healthy and nutrient-rich way to warm up and relax on a cold wintery day. 

Recipe video & written recipe below!




Mediterranean Minestrone Soup with Sweet Potato and Fresh Herbs

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Minestrone has got to be one of the most well-known comforting soups out there. For me it's always been one of those throw all the vegetables you have in a pot and see what works kind of a recipe, but after many attempts I've learned what my favorite qualities are in a minestrone soup and what needs to stay consistent for the best results. 

I've found that the best vegetables to use in a minestrone are mediterranean veggies like bell pepper, zucchini, potatoes, and chickpeas. They pair so well with a tomato broth and fresh herbs like thyme and sage. 

When I think of mediterranean ingredients, for some reason I think of kalamata olives. I am a big fan of olives in places you wouldn't expect to find olives, but I know many others probably don't share the same enthusiasm for olives in everything. If olives are not your thing, go ahead and omit them from the recipe, but if you love olives as much as I do then I hope the idea of olives in a soup is a bit more appealing. I think they add such a lovely salty flavor, especially when chopped very small. 

The sweet potato makes this recipe so much more filling and healthy, but yukon gold potatoes will also work well. I would advise against russets though, as they are a bit too floury and will break down too much in the soup. I'd also advise against carrots and cauliflower, which I've used in this soup in the past and felt like they just didn't quite belong. If you don't have chickpeas, you can definitely substitute any white beans you have, and it's even possible that other types of beans like kidney and black could work in this too, but I've only tried using white beans and chickpeas so far with great results. 

This recipe is perfect for a chilly late-fall night when you're looking for something that is easy to cook all in one pot fairly quickly. I hope you love this recipe as much as I do! 

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I've been working on bringing more of my recipes to life through videos, and lately my favorite way to do this has been through stop motion. I've loved making stop motion videos in college as a photography major, but it's been about seven years since the last stop motion video I've made, so I've got some practicing to do to remember how it all works (not getting my own shadow and kitchen utensils in the frame for example >.<)  Although it's a bit tedious, there's something so fun about the process of setting it up and watching it all come together for the end result. I'll definitely be making more of these for future recipes!



Chocolate Cherry Pudding Pie Tarts

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Chocolate and cherries have been one of my favorite pairings lately. These mini pie tarts are so full of chocolatey fruity goodness, all while keeping things healthy with whole plant food ingredients. These are oil-free, gluten-free, refined sugar-free, grain-free, dairy-free, and egg-free. The magic fluffy binding ingredient at work here is actually baked sweet potato. You won't even know it's in there, but it's the backbone of this recipe providing structure and texture to the pie filling. 

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I first heard about the idea of chocolate sweet potato pudding from this recipe by The Vegan 8 and I was so amazed by how the sweet potato made a pudding consistency when blended. I kept experimenting with this idea, adding various flavors with fruits and firming up the texture with starch to make a pie filling.  The result was these decadent, yet still super healthy mini chocolate cherry pie tarts. 

Although cherries aren't in season at the moment, frozen cherries work just fine in this recipe. Just make sure to thaw and then drain them first. Cherries make the tarts extra sweet, which makes it possible to add less sugar form of maple syrup, and the best part is that they're a whole food which actually provides dietary fiber.

Thanks to this fiber, even though we are adding more sugar in the form of fruit, we are actually blunting the insulin response. If you were to eat the same meal without berries, it would cause a greater insulin spike than if you included berries in your meal. Another benefit of adding fruit, is that the polyphenols and phytonutrients can actually block some of the uptake of sugar by the cells that line our intestines. So there's some more reasons to eat lots of fruit if you needed some!

This recipe makes enough for two 4-inch diameter mini tart baking cups, but if you increase the recipe portion size and cooking time, this could make a full-sized pie.

The crust is just about as simple as it gets- made from almond flour, maple syrup, and a pinch of salt. Stir until it becomes clumpy and holds together when pressed, then press into a silicone or otherwise non-stick pie tart pan. Preheat the oven to 350 degrees fahrenheit and then bake the crust on it's own for about 10 minutes. Then allow to cool slightly, add the pie filling and bake for 15 more minutes, or longer if making a full-sized pie. 

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You could make a bunch of mini pies or even one big pie to share at holiday parties or to gift to friends, everyone will be amazed that these are actually healthy and made with sweet potato. It's the best feeling to eat delicious pie and feel still good during and after eating!

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Sweet Potato Leek & Kale Hash

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This nutritious breakfast hash is a perfectly wholesome way to start your day and get in those dark leafy greens. For a while I thought that blending greens into smoothies was the only way they'd ever make their way into my breakfast, but on those days when I'm craving a warm hearty breakfast that's not oatmeal, veggie hash has been my go-to meal. 

This savory breakfast is probably not for everyone. I'll admit, it's a little hardcore- the kind of breakfast that maybe you'd imagine your dreadlocked, buckwheat-sprouting, kundalini yoga teacher might be into. It's probably not the right dish to serve to hungry brunch guests who are skeptical about what vegan food is. But I promise, it's still really delicious, and so full of all of the important nutrients that your body needs to make you feel super healthy and strong. 

If it helps, think of this like a scramble or stir fry, except instead of eggs we're using sweet potato, and instead of oil, we're lightening things up using just a bit of water and lemon juice. Okay, maybe it's nothing like scrambled eggs, but it's going to make you feel fantastic! This is the kind of meal you'll want to make when you need all the nutrition you can get in one easy to assemble package. 

This week I've been having a little bit too much fun in the kitchen. I love cooking gourmet, fancy meals with complicated ingredients and that require a whole days work of rolling dough and folding things into fun shapes. Unfortunately, these recipes always have lots of flour, salt, and sugar, and tend to lack the fiber and nutrition you'd get from a much simpler meal. After a day or two of gourmet experimentation, I was more than ready for a big simple bowl of veggies. So I chopped up a whole head of kale and the biggest sweet potato I could find and this hash recipe was born. 

This dish gets most of the flavor from the herbs, leek, garlic, and lemon juice, so there's not a lot of complexity going on here, but these simple ingredients allow subtle sweet flavors of the veggies to shine. If you don't have a leek, you could definitely substitute a small onion instead, but the flavor will be a little bit stronger. 

I hope you enjoy this super healthy recipe!


Miso Ramen Veggie-Packed Soup with Tofu and Bok Choy [Oil-Free, Gluten-Free, Vegan]

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This isn't your typical restaurant-style, enjoy-before-your-actual-meal miso soup. This miso ramen recipe is a fully satisfying veggie-packed main course. 

I love miso soup, but I often find myself a little underwhelmed and not quite as satiated as I'd like. Many of the miso soup recipes I've tried in the past have lots of noodles and even tofu but are lacking in the colorful crunchy veggies that make me so happy and satisfied. So I loaded this recipe up with some of my favorite fibrous whole plant foods which made for a miso soup that can actually hold up as it's own full meal. 

Depending on what you currently have going on in your fridge, you can add in whichever veggies you're currently working with. Some of my favorites which I used in this soup included, mushrooms, bok choy, carrots, and purple cabbage. Other veggies that could work well in this might be bell pepper, broccoli, chard, or spinach. 

No matter what veggies you choose what really makes a good miso soup is the broth of course! White miso is a fermented salty paste made from soybeans and gives it that classic miso soup flavor. In addition to that I like to add a little hot sauce and tamari for an extra kick of flavor. 

Something that really ups the wow-factor when serving this is searing the bok choy until it's golden brown. You don't need any oil to make this happen, just slice the bok choy in half the long way and then place it sliced side down in a hot pan, using a wooden spoon to press it down until it get's some color to it. While this isn't necessary, it makes for a beautiful final presentation, but if you're just looking to eat it as fast as possible you can skip this step and rip the bok choy into individual leaves then add it at the end in the last 2 minutes of cooking. 

I hope you enjoy this veggie-loaded miso soup! If you try it out and post a photo, tag me on instagram @herenownutrition or leave a comment down below. 


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Making The Connection Between Diet and Depression


Pomegranates are high in vitamin c and contain antioxidants which can help prevent depression

Pomegranates are high in vitamin c and contain antioxidants which can help prevent depression

We all experience sadness every now and again, especially during certain times in our lives and in the face of extremely difficult circumstances. There are times when it’s completely appropriate to feel sad, and that sadness is something that we can’t expect to be cured through diet, it’s a normal part of the human experience. But when the sadness is persistent and seems to follow us around wherever we go, that is called depression.

Clinical depression is caused by a chemical imbalance in our brain, which is a problem that can sometimes be solved through making better dietary choices. 

There are many studies demonstrating the relationship between higher fruit and vegetable consumption and a lower risk of depression. Generally the research shows that the more whole plant foods you eat, the lower your risk of depression.

There are a number of components through which which fruits and vegetables prevent depression. Lycopene, the red pigment predominantly found in tomatoes, but also present in watermelon, pink grapefruit, red cabbage, and carrots, is the most powerful antioxidant amongst the carotenoid family. If you measure the levels of carotenoid phytonutrients in nearly 2,000 people across the country, a higher total blood carotenoid level was associated with a lower likelihood of elevated depressive symptoms, and there appeared to be a dose-response relationship, meaning the higher the levels, the better people felt.

Polyphenols, found in fruit and vegetables fight oxidative stress and improve the functioning of neurotransmitters like dopamine and serotonin, which are responsible for regulating our moods. And vitamin C, found in high amounts in many fruits and vegetables, is actually a cofactor in the production of Dopamine

So with this direct effect on our neurochemistry, it should be no surprise that fruits and vegetables have the ability to lift our mood. Does this mean that the answer to depression is just to eat more fruits and vegetables? Well, not quite.

It turns out certain foods actually have the ability to make us more depressed. Arachidonic acid is a type of Omega 6 fatty acid found in animal-based foods with the highest amounts found in chicken, eggs, beef, sausage, and fish. The oxidation of Arachidonic acid creates pro-inflammatory compounds in our body. This inflammation in our brain adversely impacts our mental health.

In this study on women, higher levels of Arachidonic acid were associated with a 45% higher risk of suicide and 47% increase risk in major depressive episodes. 

When people are put on a plant based diet that limits Arachidonic acid, they experienced an improved mood after just 2 weeks. Plant based diets were also associated with 30% less markers for inflammation. So when choosing a diet that will have the greatest affect on our mood, it's not just about adding in more fruits and vegetables, but also removing the animal based foods that cause inflammation, as depression may actually be a physical disease which is exacerbated by proinflammatory compounds. 


Thank you to Mic. The Vegan and Dr. Michael Greger of Nutritionfacts.org for gathering and organizing so many of these studies on diet and depression and making them visible and accessible to more people. Watch Mike's recent video on the subject and also this video by Dr. Greger to learn more about how our diet affects our mood. 


 

 

Tandoori Portobello Mushroom Tacos With Lime & Dill Yogurt Sauce [Vegan, Oil-Free, Gluten-Free]

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These portobello mushroom tacos are so good! I love indian spices and lately tandoori has been my favorite spice blend. The tandoori marinade works perfectly on portobello mushrooms in this recipe and the spiciness is well balanced with the cooling lime and dill vegan yogurt sauce.

These tacos are spicy, crunchy, tangy, and fresh. The mushrooms taste surprisingly meaty and when roasted they turn dark and almost start to resemble the look of meat. Mushrooms make a much healthier (and kinder) alternative to meat, but still deliver such a nice texture and really soak up the flavors of the marinade. Fresh ginger pairs so well with the tandoori spices and makes the mushrooms taste amazing.

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For this recipe, I like to roast the portobellos whole and then slice them after roasting so that they don't dry out and stay as juicy as possible. If you prefer your mushrooms crispy, slice them before putting them in the oven for a crispier effect. 

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The cabbage slaw adds a nice crunch on top and is so deliciously tangy from the lime and dill sauce made with vegan yogurt. My favorite vegan yogurt is the cashew yogurt by Forager, it's so creamy and smooth making it the perfect base for this dressing. 

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Make the tandoori marinade, coat both mushrooms, then bake for 20 minutes at 400 degrees. While mushrooms are baking, chop all of the veggies for the cabbage slaw.

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Make the yogurt sauce by combining all of the ingredients, then add the sauce to chopped veggies. Stir to coat then refrigerate until ready to use. 

Heat up tortillas in a pan and then fill with the tandoori roasted mushrooms and cabbage slaw. Top with chopped cilantro, an additional drizzle of tangy yogurt sauce, and avocado if using.

This recipe makes about 6 tacos, or enough for 2 hungry people. Recipe below. Enjoy!


Maple Ginger Roasted Kuri Squash Salad Bowl

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If you've never tried squash in a salad before, you're in for a treat! Winter squash are in season right now so I've been adding them into everything I can think of. Having roasted squash in a salad might sound a little strange, but the maple ginger glaze gives the squash a wonderful flavor that's perfectly suited for a salad topping. 

Something about the leaves being bright golden-yellow right now makes me want to try all of the beautiful squash varieties that keep popping up at our grocery store even more. 

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Behold, the kuri squash. It's a lot like a pumpkin but without the ridges and shaped more like a little tear drop. Like some pumpkin varieties, you can actually eat the skin, which makes preparing this squash a whole lot easier. 

I've never particularly enjoyed the dangerous task of slicing into a whole rock hard squash, so I like to give it a good wash then roast it whole for 20 minutes at 400 degrees fahrenheit before even attempting to get a knife in there. This softens the squash enough that it makes it super easy and much more safe to slice. 

Once you have your squash sliced in half, scoop out the seeds then cut into little half moons. 

In a large bowl, make the maple ginger glaze by grating about a tablespoon and half of fresh ginger and mixing it with a bit of maple syrup and some herbs. We won't be using the whole squash for this recipe, so pick out 6-7 pieces to use in the salad and put the rest away for another recipe. 

Dip the squash one piece at a time into the maple ginger glaze until well coated, then place on a silpat or parchment paper lined baking tray. 

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Roast your sliced and marinated squash slices at 400 degrees until they start to turn golden brown around the edges and fully soften, about 20-25 minutes. 

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These squash slices are tasty enough to eat on their own, but I love having them in a salad with a creamy dressing. 

In every salad I make I always try to include plenty of whole food starches. Salads with only watery low-carb vegetables are not satisfying at all and you'll be hungry again an hour later. The key to a good salad is always having at least one starchy vegetable, such as squash or potatoes, and always include a bean or legume of some type, such as chickpeas. Whole grains are also a great option to add in if you have time to cook them or have some leftovers, but for this salad I found that the squash and the chickpeas added just the right amount of starchy filling ingredients, so I left the grains out of this one. 

I made a very simple dressing from raw cashew butter, lemon juice, and more maple syrup. I ripped up the roasted ginger glazed squash into bite size pieces and tossed it with some fresh romaine lettuce, purple cabbage, carrots, green onions, and chickpeas. The result was this super creamy and delicious lunch bowl. 

I hope you find a beautiful kuri squash and try out this autumn recipe! Other squashes like pumpkin or kabocha may also work, but I haven't tested them out yet and cooking times may vary. Full recipe below!

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Chocolate Peppermint Mini Cakes [Raw, Vegan, Oil-Free, Refined Sugar-Free]

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These mini chocolate peppermint cakes are so delicious, you'd never guess they're actually good for you! And I don't just mean that they're not bad for you, I mean they are actually good for you. There's even spinach in there! Though I promise you can't taste it. Maybe don't tell anyone until after they're done eating, just to maintain the element of surprise. 

This recipe is super simple. The bottom chocolate layer is made from walnuts, oats, cacao, and dates- that's it! The top layers are mainly made of cashews and maple syrup, and while the layers look different, they're actually basically the same, except half of the filling is colored green from a few baby spinach leaves and the other half is left white. 

All you need is a good blender and a silicone muffin tin, and you're ready to go. No baking required! These mini cakes go in the freezer for a couple hours until they're solid, then you just let them thaw for a few minutes and enjoy! 

They taste like frozen peppermint patties and have a wonderful fluffy and creamy texture. They also store nicely in the freezer for easy access. I'm one of those people who will get a craving for something, and then once I finally have it I'm over it for a while, so that works out really well with these mini cakes because I can enjoy one and then keep the leftovers in the freezer for the next time a chocolate-peppermint craving strikes. 

I hope you enjoy the recipe!


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