If you're a longtime vegan, then you've probably read most labels and know which products to stay away from. Cakes and cookies usually contain butter or eggs, many soups contain cream, and some sauces can have hidden beef broth. A few companies are tricky, though, by putting animal ingredients in items you wouldn't expect. Here are some products to avoid if you're trying to follow a plant-based diet.
Forget what you think you know — you can eat a vegan-based diet and have it all. All the protein, that is! This vegan meal plan contains 56 grams of plant protein — perfect for a day you have a tough workout planned.
Until recently, I thought of mochi, a Japanese glutinous rice cake, as an ingredient best suited to dessert. Whether served atop tart frozen yogurt or wrapped around green tea ice cream, this irresistibly chewy, slightly sweet ingredient seemed squarely in the realm of sweets. That is, until I started noticing slabs of the brown-rice version nestled up next to tofu, miso, and other Asian delights in my supermarket. Curious as to what to do with this mysterious ingredient, I snapped up a package and flipped through our office's collection of cookbooks until I found an enticing contender.
Firm and unyielding to pressure, the mochi remained mysterious until sliced into cubes (tip: use a sturdy, sharp chef's knife) and heated through. After a turn in the oven, the cubes puffed up as if by magic, their tender, chewy innards exposed between layers of crackly crust. Sliced open and stuffed with savory sesame-glazed vegetables, these puffy bites made for a satisfying dinner that I'll be turning to when looking for a fast and easy meal.
Vegans are often on the hunt for a new and tasty protein-packed breakfast. These five animal- and dairy-free recipes are all varied, but they each share one common thread: at least 10 grams of protein per serving. Whether you prefer a sweet or savory start to your day, there's an option on this list for everyone.
Banana Bread Batter Oatmeal
Banana bread lovers will fall hard for this banana bread batter oatmeal recipe with just under 12 grams of protein. While you can enjoy it warm, it's even more delicious when served cold!
Apple Cinnamon Overnight Smoothie
The refreshing coconut water in this fiber- and protein-packed apple cinnamon flaxseed smoothie from registered dietitian Erin Palinski makes it a hydrating and healthy Summer breakfast.
Southwestern Tofu Scramble
Try a riff on classic scrambled eggs with this hearty Southwestern tofu scramble. Beyond the protein, it's filled with fresh vegetables and healthy spices like turmeric and coriander.
Keep reading for two more high-protein vegan breakfast recipes.
If you're hankering for cheese, but are living the dairy-free life, we have a recipe for you to try: cashew cheese. This tasty soft "cheese" is great for spreading on crackers, adding to sandwiches, or topping off nachos. In this video, The Healthy Voyager, Carolyn Scott-Hamilton, shows you just how easy it is to make. Watch, learn, and then whip up a batch on your own.
Thanks to its mild flavor, cucumber plays well with others — even pungent flavors. Salt, vinegar, hot peppers, and spices like dill and caraway likely first come to mind thanks to its popularity as a pickled vegetable, but it takes to sweeter ingredients with aplomb as well.
Cinnamon, citrus juice, and orange flower water seem like odd bedfellows for the crisp cuke, but if you add a generous dose of salt and let them mingle briefly, the resulting salad is exceptionally cool, refreshing, and a perfect pairing for any manner of spiced meat. Or, if you're like me, the dish is a satisfying snack in its own right; I devoured the entire bowl of salad in one sitting, bite after addictive, sweet, salty, floral bite.
Now's the time to replace your sugar-laden latte with this energizing green juice from Neka Pasquale, founder of Urban Remedy. Low in sugar and rich in nutrients, Neka's recipe also delivers a boost of energy when you need it the most. "A low-glycemic juice is your best option to maintain energy," says Neka. "Added sugars can cause a spike in energy levels, and therefore, an energy crash later on. These ingredients will sustain you throughout the day." Here's why:
- Cucumber: It contains phytonutrients that provide valuable antioxidant, anti-inflammatory, and anticancer benefits; it also contains B vitamins, which help support energy levels, says Neka.
- Spinach: This dark, leafy green is a nutritional powerhouse! Spinach is high in iron, and a lack of iron equals a lack of energy. Neka's advce? Add a few extra handfuls.
- Celery: According to Neka, the juice from celery rapidly alkalinizes the body and is rich in vitamins and minerals. It is also very high in water, helping flush out toxins.
- Parsley: Rich in energy-producing chlorophyll, parsley helps to build red blood cells, which equates to higher energy levels, Neka says. Added bonus: parsley also freshens breath and increases oxygenation of cells, which supports detoxification.
Die-hard juicers, get excited; the juice has a grassy, vegetal flavor that instantly helps you feel healthier and awake. Now, get ready to get energized — see the juice recipe after the break!
On first glance, this classic Korean dish, dobu jorim (braised tofu), might seem out of reach if you live far from an Asian supermarket. Thankfully, that's not the case. Fast, easy, and composed of easy-to-source ingredients, it's a must-try option that may even convert the tofu-ambivalent.
This weeknight- and wallet-friendly dish has a simple yet powerful, tongue-tantalizing sauce. And while it's typically served as part of a large banchan spread, it's equally at home as a main course supported by a hearty vegetable side. So what are you waiting for? Try this tofu tonight.
Creamy, cold, and delicious, ice cream is also unfortunately a big calorie bomb. A small half-cup serving of basic vanilla will run you 250 calories and cost you 17 grams of fat and 85 milligrams of cholesterol. You can satisfy the need to spoon up something frozen and sweet by making this recipe for a dairy-free ice cream that only contains two ingredients. Don't worry — no ice cream maker is required, just your freezer and a good blender.
If you think this dish looks delicious, you should taste it! It's fruity like a sorbet but creamy like an ice cream without a drop of dairy. With zero saturated fat and cholesterol and no added sugar, each serving offers almost five grams of fiber. Keep reading for this simple and summery 150-calorie recipe.
While it's always been easy for vegetarians and vegans to order at Chipotle, the burrito chain has rolled out yet another meat-free option to pilot locations in Northern and Southern California: Sofritas, shredded Hodo Soy tofu marinated in a spicy sauce made from chipotle chiles, roasted poblanos, and Mexican spices. Being fans of both Chipotle and Hodo Soy tofu, an Oakland-based brand that stocks the restaurants with the soy product, we tried Sofritas for ourselves. See if it's worth ordering.