Vegan/Vegetarian Thread (discussion, recipes, laughs)

[tantalizingfemme]

Made this for the first time. It's a keeper!

http://www.veganricha.com/2016/11/chickpeas-turmeric-cauliflower-rice-black-pepper-hummus-bowl.html

[Greco]

I'm amazed that it's been 7years since my commitment to vegetarian, then vegan life...thank you Kätzchen it was your rep that brought me to that time 5/2011 when I made one of the most important decisions of my life and to nycfemmbbw's story of her transition...All the Best to you both!

nycfembbw,

I realize this is an early post of yours but it was spot-on for me. Recently, about a month ago I viewed the youtube video "Earthlings" and well, that did it for me. No judgment here for people eating meat, but for me put it all into a clear perspective. I feel that I want to live without participating in such cruelty to the animals.

I love eating meat, and cooking with butter etc. but I had no idea what really went on in factory farming. PETA turned me completely off to their message, but this video made it all too clear.

Anyway, so I am looking forward to learning how to cook, and eat a different way. Except for butter, I pretty much don't eat or drink dairy. Years ago a friend suggested I stop dairy so my asthma would improve. Well, I haven't had an asthma attack in years, and I attribute it to stopping the dairy, and I haven't missed it. Mozzarella cheese is the only cheese that my lungs can tolerate without a reaction. I breathe, run with clear lungs now.

Alright, so I'm off the soap box, thanks again all of you who share your recipes, and your ideas on how to thrive eating veggies.

Again no judgment on people who are not vegan/vegetarians. This is my journey. I want to continue keeping this site safe for all of us.

Greco

ps Linus just reminded me of the green veggie juices I've been enjoying. I have to say that my energy level
has increased incredibly which is why I was up all night last night. Ok, have to check that, but will continue
those green veggie juices, they're really delicious and I'm all for that.

"Originally Posted by nycfembbw View Post
Hi, Medusa,

I don't think is out of place at all. It's usually the opposite. People don't want to know why we are vegetarian (or vegan). A lot of people who simply see someone eating vegetarian or asking if something is vegetarian have to make an aggressive joke about it!

I became a vegetarian when I was a junior in high school. There was a group at my school that exposed me to the ugliness of factory farming. Most meat doesn't see a good life. Animals are kept in tiny cages. They are taken from their mothers at birth. Chickens beaks are burned off so they don't peck each other to death out of the craziness that comes from being locked up without light in tight quarters that are full of shit. The killing is factory style so sometimes animals don't get fully killed and have a particularly grueling death. Animals within factory farming are fattened up and given injections so they can be quickly big and then killed. The reality of animals' lives in MOST farming is just an ethical nightmare.

When I became vegetarian, it was very hard. I have always loved "meat." I would have a little here and there for several years after I became vegetarian just because I missed the tastes. Then at some point I stopped that. At some point the cravings diminished, and I had enough separation from the whole indoctrination of eating animals without thinking or caring about their lives that I just felt a little sick (morally) at the thought. I do still crave meat sometimes but much, much less than I did during those first few years. My policy is to not eat "anything with a face" (i.e. meat, chicken, and fish). When someone is cooking for me, that's how I put it to keep it simple! I am not vegan, though I believe in it. However, I try to have soy dairy products a good amount of time. I think of it as harm reduction. I find that it is hard enough to be vegetarian (eating out, etc.), so I just am not at a point where I'm willing to commit to being 100% vegan.

As far as health concerns, I have generally not had any health problems. I have a lot of energy and rarely have any stomach problems. I have had occasional low-level anemia, usually if I've been being a "junk food vegetarian," and have easily been able to address it with vitamins and more care and attention to eating (healthy protein). In my day to day life all I take is a multivitamin. Being a vegetarian will likely improve any cholesterol issues btw, because cholesterol comes from animal fat.

Some vegetarians don't like fake meat and really are into vegetables. BB jokes that I'm a vegetarian who doesn't like vegetables. That's a bit of an exaggeration but often I like to make a fakin' bacon cheeseburger or a notdog (teehee) using frozen/microwaved fake meat. Some fake meat is terrible but I've been able to find brands that even impress BB, who is not a vetetarian. I am also not someone who is an elegant cook and still do well with cooking vegetarian. And again, even though BB is not vegetarian, hy eats my veggie cooking happily enough every night! I make simple things like whole grain spaghetti and defrosted wheatballs or stir-fries with seitan and veggies. There are a lot of delicious proteins available to vegetarians.

In converting to vegetarianism, I would recommend maybe going to a health food store and stocking your fridge with yummy veg things so that your cravings can be satisfied. These days there are barbecued drumsticks and basically every meaty thing in a veg form. This is not to say that you need to shop at a health food store. Regular grocery stores are where I do most of my shopping. I would suggest just going for it. There are so many nay-sayers when it comes to becoming a vegetarian and it's also scary for oneself. However, I think you'll quickly find that it is satisfying and easier than you think. I can't think of any food that I have not found a decent veg version of. Don't be hard on yourself if you have a slip. Like I said, that happened to me over a few years. It's all about harm reduction, though, and not a diet or a competition.

Feel free to check in on the thread anytime. It's great to have someone interested and caring about the animals. There's a saying, ""If slaughterhouses had windows, everyone would be a vegetarian." I think that this sums it up. Over the years I have read and watched movies and feel more and more happy with my decision not to partake in eating animals that have lived a terrible life with drawn out cruelty. But be prepared; most people don't want to look at what they are doing when they choose to eat meat in our society. In order to keep themselves from thinking, they need to strike out at vegetarians with the same old jokes and faulty logic that doesn't take into account the simple truth of what you described with that calf."

[Kätzchen]

Question for all:

What do you like to add to your food to increase the nutritional value?

On a daily basis I add nutritional yeast to a lot of things as well as ground flax seed. Those are my two main stapes but I'd like to add more.


I like to cook up an batch of Quinoa, or Pearled Barley, and keep it in the fridge, to use over several days. Sometimes I sprinkle two tablespoons of Quinoa or Pearled Barley over my Romaine salad, to boost the protein content.

I also use walnuts, roasted organic soy nuts, pine nuts, and all kinds of seeds -- like Chia seeds, Sesame seeds, Flax seeds, or cashews or peanuts.


I make my own salad dressings too, which the prime base of any dressing I make is made with organic tofu. This way, my salad dressing is protein rich too and it is filling. Too, I also use Flax seed powder as an binding agent, which also helps curb my appetite.



I love to sautee Tempeh. I break up an bar of Tempeh and sautee it in EVOO and sprinkle a bit of turmeric powder spice on it, which is an warm flavoring agent, as well as tasty.


Oh, back to Pearled Barley. This whole grain, on it's own, is basically not too flavorful. I sometimes take half of an batch of cooked Pearled Barley and make an summer salad out of it. Here's how I do that:


Save back half of an freshly cooked batch of Pearled Barley and set aside in an fairly large serving bowl. Add about an 1/2 cup of EVOO to the Pearled Barley. Set aside, while you prep other items which go into this Pearled Barley salad. 1) slice up an cup of black olives (or buy them pre-sliced, use one small 4 oz can). 2) cut up an bouquet of fresh Basil leaves. 3) Dice up an small Red sweet onion (about 1 cup). 4) slice up some sunburst, orange colored cherry type tomatoes (they're sweet and low acid content). 5) chop up about an cup of walnuts, finely. Take all the side ingredients and fold it into the EVOO'd Pearled Barley and stir well. Lastly, use a bit of sea salt, about 1/2 teaspoon of Cardamom, a pinch of Nutmeg, a pinch of Cinnamon, and about an teaspoon of Tumeric powder. Re-fold the Pearled Barley salad again, to make sure all the seasoning's are blended well, into the salad. I sometimes add a few roasted cloves of garlic, but not everyone likes garlic. I think it adds toward to flavor of the whole salad. So people can use roasted cloves of garlic or not, according to how their taste preferences. Also, you can used roasted Edamae too, as part of this summer salad. Avocado would compliment well, too.

Refrigerate for about three hours (or so), before you serve this salad.

I like it warm (from being freshly made) or chilled. It's got an Mediterranean flavor of it's own and is very filling and tasty. It's high in protein too.

Here's what it looks like, in case some of you have not used Pearled Barley for an summer-type alternative salad idea.

Enjoy! :)

https://smittenkitchendotcom.files.wordpress.com/2007/03/mediterranean-eggplant-and-barley-salad.jpg?w=1200

[nycfem]

Tonight was kind of a strange meal. I wok-cooked veggies in their own juices (mushrooms, bell peppers, onions, and spinach) and then added shirataku noodles, soy sauce, and balsamic vinaigrette! It was hearty and edible, but barely! I did save the leftovers because I'm totally the type that does not get rid of leftovers and MUST not waste them, so I'm stuck with it tomorrow! I finished the noodles so it is mainly the veggies, and mainly the bell pepper. Imagine this mixture but with almost all the noodles having been consumed. What would you add tomorrow to make it tastier?

[homoe]

Tonight was kind of a strange meal. I wok-cooked veggies in their own juices (mushrooms, bell peppers, onions, and spinach) and then added shirataku noodles, soy sauce, and balsamic vinaigrette! It was hearty and edible, but barely! I did save the leftovers because I'm totally the type that does not get rid of leftovers and MUST not waste them, so I'm stuck with it tomorrow! I finished the noodles so it is mainly the veggies, and mainly the bell pepper. Imagine this mixture but with almost all the noodles having been consumed. What would you add tomorrow to make it tastier?

It sounds good! If the noodles are gone then I just re-heat the veggies (maybe adding some snow pea pods) and serve it on a bed of rice.......

[tantalizingfemme]

Tonight was kind of a strange meal. I wok-cooked veggies in their own juices (mushrooms, bell peppers, onions, and spinach) and then added shirataku noodles, soy sauce, and balsamic vinaigrette! It was hearty and edible, but barely! I did save the leftovers because I'm totally the type that does not get rid of leftovers and MUST not waste them, so I'm stuck with it tomorrow! I finished the noodles so it is mainly the veggies, and mainly the bell pepper. Imagine this mixture but with almost all the noodles having been consumed. What would you add tomorrow to make it tastier?

gasoline ... and a match. :superfunny:

[kittygrrl]

roasted potato, garlic and a little magick:praying:

[Gemme]

Not sure where you are on the carb spectrum but I'm with homoe. I love a good Jasmine rice with sautéed veggies. Also, maybe shredded cheese (or substitute) on top of the veggies on top of the rice. If you like a bit of heat, maybe add some roasted poblanos?

[Kätzchen]

Tonight was kind of a strange meal. I wok-cooked veggies in their own juices (mushrooms, bell peppers, onions, and spinach) and then added shirataku noodles, soy sauce, and balsamic vinaigrette! It was hearty and edible, but barely! I did save the leftovers because I'm totally the type that does not get rid of leftovers and MUST not waste them, so I'm stuck with it tomorrow! I finished the noodles so it is mainly the veggies, and mainly the bell pepper. Imagine this mixture but with almost all the noodles having been consumed. What would you add tomorrow to make it tastier?

I one time took left over veggies from an meal and blended them up in an DIY recipe for making cat treats (Petunia loved the ones I made for her).

LINK: 5 Easy DIY Cat Treat Recipes (https://www.peta.org/living/animal-companions/5-easy-diy-vegan-cat-treat-recipes/)


Sometimes, if I have too much left over veggies, whether it's from an single meal or just veggies in the crisper drawer of the fridge that need to be used up soon, I'll save them back and use them in an soup.

[Gemme]

I one time took left over veggies from an meal and blended them up in an DIY recipe for making cat treats (Petunia loved the ones I made for her).

LINK: 5 Easy DIY Cat Treat Recipes (https://www.peta.org/living/animal-companions/5-easy-diy-vegan-cat-treat-recipes/)


Sometimes, if I have too much left over veggies, whether it's from an single meal or just veggies in the crisper drawer of the fridge that need to be used up soon, I'll save them back and use them in an soup.

What a cool idea! Before doing so, make sure there's nothing poisonous in the batches. Some fruits and veggies can make pets sick or even kill them, like onions.

[tantalizingfemme]

Tonight was kind of a strange meal. I wok-cooked veggies in their own juices (mushrooms, bell peppers, onions, and spinach) and then added shirataku noodles, soy sauce, and balsamic vinaigrette! It was hearty and edible, but barely! I did save the leftovers because I'm totally the type that does not get rid of leftovers and MUST not waste them, so I'm stuck with it tomorrow! I finished the noodles so it is mainly the veggies, and mainly the bell pepper. Imagine this mixture but with almost all the noodles having been consumed. What would you add tomorrow to make it tastier?

So in all seriousness, I am not sure since the base flavors of soy and balsamic vinaigrette are pretty strong. The only two things I can think of, and I really wracked my brain, would be to add a citrus flavor to it like lemon or lime juice. If you have mostly peppers left, why not make either a pasta salad, with the peppers, some other lightly flavored vegetables, and instead of dressing use some olive or avocado oil and a squeeze of lemon or lime. Or, make some sauteed cauliflower rice with salt and pepper in olive oil, cook some other vegetables like, pea pods (I think someone mentioned them) more onions and mushrooms, add some soy sauce and it's like a fajita over cauliflower rice. Cook the vegetables in toasted sesame seed oil to give it a really good flavor. I am stuck as to whether you should throw the peppers in because of the vinaigrette. The sesame oil and soy sauce could overpower it. Good luck.

[tantalizingfemme]

The sesame oil and soy sauce could overpower it.


This would be a good thing. Not sure that this was conveyed.

[nycfem]

I really appreciate everyone's feedback on how to "dress" the leftovers. Sometimes reading it helps me understand flavoring and such. I ended up simply adding kidney beans to it. It certainly wasn't anything I'd repeat, but at least I was able to finish it!

[nycfem]

I went to a friend's home for dinner tonight. She served a whole head of cabbage and 3 bunches of spring onions that she had stir-fried in Bragg liquid aminos (2 TSP), curry powder, and 1 TBS natural peanut butter. I didn't want to insult her so I ate all of it but it was horrible. I don't know why. It was flavorless while at the same time being too salty. Have any of you cooked with Bragg liquid aminos as a replacement for soy sauce? Can any of you guess who this "friend" of mine was? Hint: she shares my address but isn't my husbutch.

[tantalizingfemme]

I went to a friend's home for dinner tonight. She served a whole head of cabbage and 3 bunches of spring onions that she had stir-fried in Bragg liquid aminos (2 TSP), curry powder, and 1 TBS natural peanut butter. I didn't want to insult her so I ate all of it but it was horrible. I don't know why. It was flavorless while at the same time being too salty. Have any of you cooked with Bragg liquid aminos as a replacement for soy sauce? Can any of you guess who this "friend" of mine was? Hint: she shares my address but isn't my husbutch.

Lol not good. Yes I have used it. Such a different flavor than soy sauce. I use it occasionally, but prefer soy sauce. Not a fan so I only use it when there are a LOT of other flavors happening. Next time just throw some coconut milk, peanut butter and bit of chili sauce and then cook your goods. ( I mean your friend should) :) ETA and a splash of lime juice to the peanut sauce.

[Chancie]

I do have Bragg’s in the door of my refrigerator, but I use tamari a lot when I cook for friends because it’s gluten-free (https://www.thekitchn.com/the-difference-between-tamari-and-soy-sauce-ingredient-intelligence-174139).

[kittygrrl]

earlier-
Parboiled 2-3 cups of cubed potatoes (yukon & garnet). Drained well. Added a bit of coconut oil (or use Vegan butter, if you like!) to pan and fried potatoes til a little golden brown then added some green onion. Then sprinkled in cumin, turmeric, smoked paprika and garlic powder (to taste). Cooked for another 5 minutes and then added some crispy coconut bacon. Then a minute or two before i took it off the stove & added some halved cherry tomatoes and let it cook for another minute or so. I served it on a bed of spinach and added additional sliced cherry tomatoes and green onion & applesauce on the side. really nice!

[adapted from Liv B recipe]

[nycfem]

Tonight I tried making nachos with daiya "cheese" and really was not fond in the least. I do enjoy daiya on pizza. I used whole grain rye crisps and green salsa, two items I always love, but the daiya just did not work flavor wise with them. It almost tasted kind of bitter instead of light and sweet, or something like that. Any suggestions for making tasty vegan nachos? Cuz I'm all about nachos.

[Kätzchen]

Here's an vegan Nacho "Cheese" recipe (it's dairy free) from Karissa's Vegan Kitchen (LINK (https://www.karissasvegankitchen.com/vegan-nacho-cheese-recipe/))

Ingredients

1.5 cup potatoes peeled and cubed
2/3 cup carrots peeled and cubed
1/3 cup vegetable stock
3/4 cup plant based milk soy or almond work best
1 Tbsp lime juice
1 Tbsp tomato paste
1.5 tsp arrowroot flour or corn starch
2 Tbsp nutritional yeast
1 tsp garlic powder
1 tsp onion powder
2 tsp chili powder
1/2 tsp cumin
1/2 tsp sea salt



Directions:
1) Add potatoes and carrots to a pot of water. Bring to a boil, and let boil for 10 minutes. Strain and add to a blender.

2) Blend together the potatoes and carrots. They don't have to be perfectly blended - just break them down a little.


3) Add in remaining ingredients for the nacho cheese and blend until smooth and creamy!

4) Drizzle over tortilla chips, in a bean burrito, or whatever your heart desires.


https://80myriw8ak-flywheel.netdna-ssl.com/wp-content/uploads/2017/01/easy-vegan-nacho-cheese-sauce-recipe-1-1024x1280-1.jpg

[Chancie]

Tonight I tried making nachos with daiya "cheese" and really was not fond in the least. I do enjoy daiya on pizza. I used whole grain rye crisps and green salsa, two items I always love, but the daiya just did not work flavor wise with them. It almost tasted kind of bitter instead of light and sweet, or something like that. Any suggestions for making tasty vegan nachos? Cuz I'm all about nachos.

Our vegan for more than 30 years friend swears by daiya for shredded cheese, but Pete isn’t crazy about it. She likes chao original for sandwiches. When we make it’s a work night pizza, she puts chao on her pizza.

We are serving vegan Mexican food for guests tonight, and Pete bought vegan sour cream.

[nycfem]

Thanks for the feedback, folks. I am thinking I can also try to think outside the box a bit. Basically for nachos, I would like something kind of soft and pleasantly flavorful but light since green salsa is strong- so maybe I need to consider replacements to even vegan cheese as well. Mashed avocado might be nice, although avocados are sometimes hard to find at just the right consistency. I know me, and I know I don't do complicated recipes, not that they are not helpful to read because sometimes I can think of a way to simplify. I need super simple.

Tonight I tried making nachos with daiya "cheese" and really was not fond in the least. I do enjoy daiya on pizza. I used whole grain rye crisps and green salsa, two items I always love, but the daiya just did not work flavor wise with them. It almost tasted kind of bitter instead of light and sweet, or something like that. Any suggestions for making tasty vegan nachos? Cuz I'm all about nachos.

[nycfem]

I like vegan sour cream a lot, though I rarely get it because it doesn't feel like a necessity. It sure would be fun at a party. What are you serving for your Mexican vegan party? I would love to hear about any use of beans especially.

Our vegan for more than 30 years friend swears by daiya for shredded cheese, but Pete isn’t crazy about it. She likes chao original for sandwiches. When we make it’s a work night pizza, she puts chao on her pizza.

We are serving vegan Mexican food for guests tonight, and Pete bought vegan sour cream.

[nycfem]

Speaking of simple, I watched a youtube called "the low class vegan" that I liked a lot. It was vegan "recipes" you might be embarrassed to serve as a meal but which are actually quite good but involve minimal prep and two or three ingredients. I guess I trend in that direction...

[MsTinkerbelly]

You all probably know about “Bitchin’” sauce, but I bought some for the first time this weekend from Costco.

It is vegan and made from Almonds, grape seed oil and almond milk, aminos, as well as super tasty seasonings. Original, curry and spicey hot flavors...good for dipping chips and veggies, add some to chickpea pasta, spread on a sammie, yumbolicious!

They were selling 3 tubs for around $9 in the refrigerated section.

[kittygrrl]

Speaking of simple, I watched a youtube called "the low class vegan" that I liked a lot. It was vegan "recipes" you might be embarrassed to serve as a meal but which are actually quite good but involve minimal prep and two or three ingredients. I guess I trend in that direction...

this fried rice is quite good and hits the spot!

Shiitake Fried Rice
prep 5 mins- cook 15 mins- total 20 mins


yield 2 1/2 cups

Delicious vegan shiitake fried rice recipe.

Ingredients
1 Tbsp. canola oil
1/2 inch ginger, chopped
3-4 garlic cloves, chopped
1 onion, chopped + 1/2 c chopped green onion-save 1 Tbsp green onion for garnish]
1/2 cup shiitake mushrooms (fresh or dried)
1 tablespoon lite soy sauce + 1 Tbsp. rice vinegar + 1 tsp vegan oyster sauce
Salt + pepper + paprika, to taste
1 tsp. sesame oil (for finishing)
1/4 cup vegetable broth, optional (if you don't like a dry fried rice)
2 1/2 cups leftover cooked rice
Freshly chopped parsley or cilantro
Toasted sesame seeds
Sriracha or Tabasco
Instructions
For dried mushrooms, add the shrooms to a bowl and add 2 cups water. Let it sit for 20 minutes. Drain and slice into pieces. Set aside.
For fresh mushrooms, simply rinse and slice into pieces. Set aside.
Heat a pan over low-medium heat. Add canola oil.
Once it's hot, add ginger + garlic + onion. Stir and saute until the onions are translucent.
Add the sliced mushrooms. Stir and cook for 4-5 minutes over the same low-medium heat.
Add soy sauce, vinegar, vegan oyster sauce, salt, pepper, paprika, and vegetable broth (if using). Stir and cook for 2 minutes (4-5 minutes if you're using veggie broth).
Next, add the cooked rice and mix well.
Transfer to a serving bowl, dash of Tabasco, dash sesame oil, garnish with freshly chopped parsley/cilantro/green onion + toasted sesame seeds and serve.
Notes
*Addtional options for added flavor
Add 1/4 cup veggie broth(if you prefer) more moisture. You can use cooled cooked rice or leftover rice . Takes less then 20 minutes to prep & throw in pan. Serve with a tropical fruit compote. Nice, hot or cold. Serves 2

[adapted from One Green Planet]

[Chancie]

So the beans were extremely easy and delicious. I soaked about a pound of dried pinto beans overnight, rinsed them in the morning, and covered them with 7.5 cups of water in the crockpot. I have a very basic crockpot so I put them on low, but they weren’t getting soft enough, so I put them on high. I never add salt when I make beans because it’s supposed to make them tough. I did add cumin and chili powder.

I seriously think I’ve never cooked them enough before.

I’m sure there are thousands of recipes online, but this is something I just did, and it legit was super easy. I cook a lot and I’m not especially stingy with myself but if I have to buy too many special ingredients that I can’t imagine using again any time soon, I just don’t bother.

For breakfast I had rice, nice soft pinto beans, eggs, a small avocado, and corn salsa.

ETA The beans took all day to cook but you don’t have to do anything to them while they cook.

[kittygrrl]

its a brunch kinda thing-
Pancakes
1 1/2 cups buckwheat flour
1 cup brown rice flour
1 tbsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
1/8 tsp nutmeg (freshly ground)
Mix toget in bowL
***
1 1/2 cups plant milk (You may need a little less or a more depending on how you like your pancake batter)
1/2 c pumpkin puree
*2 Tbsp. agave syrup (*optional)
Juice of one lemon
1/2 cup applesauce
2 flax eggs (2 tbsp flaxmeal, 5 tbsp water)
Mix together til combined.

Pour wet ingredients into flour mixture. Mix til just combined. Do not overmix! Let batter sit for 10 minutes while you heat griddle. Put a bit of coconut oil into pan. Cook pancakes til bubbles appear all over pancake. Flip. Keep warm in oven til all done. Serve with coconut yogurt/vegan butter. Top with maple syrup and pumpkin seeds. If any left freeze between wax paper. Toast or warm in oven. Amazing.

[adapted from So you're dating a vegan]

[kittygrrl]

haven't tried out this one yet, but it sounds great!:byebye:
CASHEW FRIED RICE

1 tablespoon coconut oil
1 small white onion, diced
1 red bell pepper, diced
1 cup frozen peas, thawed
2 tablespoons vegan oyster sauce
1 tablespoon sesame oil
1/2 tablespoon turmeric powder (Season to your taste)
4 cups brown rice (I'm using brown Jasmine)
3/4 cup toasted unsalted cashews
2 to 4 tablespoons lite soy sauce (Season to taste)
3-4 scallions, chopped
½ cup Thai basil leaves
2 teaspoons black sesame seeds (for garnish)
Start by dicing 1 onion and 1 red pepper.

In a large non-stick pan on medium heat, add 1 tablespoon of coconut oil. Once the oil is melted and the pan is hot, add 1 diced onion, and 1 diced red pepper. Cook the onion and red pepper until softened, about 5-6 minutes. Add 1 cup thawed frozen peas, and 2 tablespoons [B]vegan oyster sauce to the pan, and sauté for 1-2 more minutes until all of the veggies are coated and the peas are heated through. Transfer the mixture to a bowl and reserve.

In the same pan on medium heat, add sesame oil and turmeric powder to the pan. Next, add the cooked brown rice, and sauté it in the oil and spice for a few minutes, or until just warmed through. Add ¾ of a cup of toasted unsalted cashews, and 4 tablespoons of the liquid amino acids, and stir until the rice and nuts are thoroughly coated with the amino acids for 1 minute or so.

Add the reserved veggie mixture to the rice mixture. Mix both together until everything is well incorporated and heated through, about 1 more minute.

Turn off the heat. Top with 3 chopped scallions, ½ cup of Thai basil leaves, and 2 teaspoons of black sesame seeds. Serve and enjoy!

Note: I did jig the recipe a bit to my taste. Some of the seasoning was pretty intense.

[Kätzchen]

I discovered an new non-dairy, sugar free creamer to use, recently.

It's made by Califia Farms and it's half coconut milk and almond milk.

I use it in an cup of hot cocoa, or with an cup of decaf coffee, or over oatmeal, or use it in my Burt's Bees Protein shake mix (vanilla).

http://www.godairyfree.org/wp-content/uploads/2010/04/The-Guide-to-Dairy-Free-Coffee-Creamer-Califia-Farms-Better-Half-pictured.jpg

[tantalizingfemme]

I discovered an new non-dairy, sugar free creamer to use, recently.

It's made by Califia Farms and it's half coconut milk and almond milk.

I use it in an cup of hot cocoa, or with an cup of decaf coffee, or over oatmeal, or use it in my Burt's Bees Protein shake mix (vanilla).

http://www.godairyfree.org/wp-content/uploads/2010/04/The-Guide-to-Dairy-Free-Coffee-Creamer-Califia-Farms-Better-Half-pictured.jpg

How funny, I was looking at this on Amazon today. I like flavored creamer and I could only buy 6 at a time and I don't want to get that many to start. My issue is I like my vegan creamer to be on the thicker side and what I have found has not been that. I did find a recipe for vegan hazelnut creamer that promises to be thick so I am going to try making it this week. I use mostly whole foods and consume little pre-made/processed foods so this recipe will be perfect if it comes out good. But, if it doesn't, I may get this. I wish they sold it locally so I could buy just one to try it out. I miss good creamer.

[Kätzchen]

How funny, I was looking at this on Amazon today. I like flavored creamer and I could only buy 6 at a time and I don't want to get that many to start. My issue is I like my vegan creamer to be on the thicker side and what I have found has not been that. I did find a recipe for vegan hazelnut creamer that promises to be thick so I am going to try making it this week. I use mostly whole foods and consume little pre-made/processed foods so this recipe will be perfect if it comes out good. But, if it doesn't, I may get this. I wish they sold it locally so I could buy just one to try it out. I miss good creamer.

I actually found it by using the store locator on the Califia Farms website, and it took me to an locally owned store, out on the coast (McKay's Markets).

If you enter your zip code into the store locator, I think you might find a few stores near you, Tantalizing.

It's heavy, thick, tastes wonderful, and I like it. I bought several.


LINK: Califia Farms Store Locator Page (https://www.califiafarms.com/pages/store-locator)

[kittygrrl]

i switched to Silk..it reminds me of Dunkin Donut creamer..i love it when (the taste)doesn't scream vegan

[tantalizingfemme]

I actually found it by using the store locator on the Califia Farms website, and it took me to an locally owned store, out on the coast (McKay's Markets).

If you enter your zip code into the store locator, I think you might find a few stores near you, Tantalizing.

It's heavy, thick, tastes wonderful, and I like it. I bought several.


LINK: Califia Farms Store Locator Page (https://www.califiafarms.com/pages/store-locator)

Thanks for this. I will have to check again because I know some stores near me carry this brand, yet I have not seen this particular product. If not, I might try Silk again, if the recipe I have doesn't pan out.

[Kätzchen]

Here's an awesome plant-powered Jalapeño Queso recipe by Califia Farms (click on link below):


www.califiafarms.com/blogs/news/plant-powered-jalapeno-queso



I'm pairing this Queso dip with Amy's Black Bean Vegan burger-patties, tonight for supper. I plan to pan sear the BB patty 'burger' in EVOO, then crumble it up on top of organic seeded tortilla chips, then pour some of the Jalapeño Queso on top. Sounds yummy, right?!

http://www.godairyfree.org/wp-content/uploads/2013/05/newdfamysblackbeanburger.jpg

[Kätzchen]

Just a tiny update about my adventures in trying out new plant based recipes and such, today. :)

I went shopping for the ingredients for the Queso recipe (see post above) and couldn't find powdered cumin, so I substituted Smoked Sea Salt, that I found and bought from the health foods section of the grocery store.

When I prepared the Queso, I used Smoked Almonds rather than the usual roasted almonds. I save the water I used to boil the smoked almonds in and added it to the base of the Cauliflower soup I made a few days ago.... which really improved the flavor of the soup. I also added Jalapeño's to the soup too, which also improved the flavor.

And, in the Queso recipe by Califia Farms, I used two small sweet red bell peppers to the mix... to improve on fiber content and other trace vitamins and minerals unique to bell peppers. Using Smoked Almonds and the sweet red bell peppers added toward to entire flavor of the Queso.

In addition, because it's hard on me to stand for long periods of time, I doubled the Queso recipe and came up with three extra small tubs of Queso. Because it's fresh, it's necessary to keep it refrigerated and to use it up within a week. So doubling the recipe helped because I have Queso on hand for the rest of the week and can heat a small tub of it up in the microwave, to use for meals I have on short notice.

My sister-in-law and her husband gave me a huge bag of Black Bean Vegan burgers, and I need to find out where they bought them because while shopping for Queso ingredients the other day, I browsed vegan black bean burgers in the frozen section and did not find the ones they gave to me. The ones I have are bigger than the BB burgers made by Amy's or by other in-store brands offered by major grocer's (ie, Trader Joe's, Whole Foods, etc). So I'm working on finding a grocery store that carries the line of BB burgers my bff/sil and her husband gave to me.

However, in the link I left for the Jalapeño Queso recipe by Califia Farms, I noticed at the end of the page, three other pictures of what looks like interesting meals to make. I am going to try making the Butternut Squash Tarts with Pumpkin Cashew Crema, next. If they turn out as good looking and tasty as they appear in the photo, I'm going to make them for Thanksgiving, as treats, to take to neighbor's in my community who live alone and have no one to share the holiday's with.


Link ~~>>> Butternut Squash Tarts with Pumpkin Cashew Crema (https://www.califiafarms.com/blogs/news/butternut-squash-tarts-with-pumpkin-cashew-crema)

[nycfem]

I had a good vegan dinner tonight that was easy to make. It's one I make a lot.

Appetizer: black rice crackers layered in the following order with "Go Veggie" vegan cream cheese substitute, garlic and chive flavor; cucumber; paprika; apple.

Main dish: wok stir-fried carrots, onions, tofu, 1 tsp soy sauce, curry, and 1 tbs natural peanut-butter

What are your easy to make, staple dishes and snacks that you have often?

Another one of mine that I've been having all the time is vegan paleo bread (bought frozen and then toasted from the health food store), pineapple-tumeric hummus (from health food store), toasted walnuts, and arugala. I have it with kale chips if I want something crunchy on the side. It's a meal I sometimes have at work.

[Kätzchen]

The pineapple-turmeric hummus sounds really good, but I've never seen it at any store I shop at. As far as easy to fix, things to eat, I keep lots of veggies on hand (cauliflower, celery, carrot chips or sticks, broccoli buds, etc) and pair them with hummus, which has pine nuts and Mediterranean seasonings. I also like freshly ground almonds and peanuts and Tahini paste (ground sesame seed paste) on rice crackers or beet crackers or blue corn chip type crackers. I think the easiest thing for me is making homemade vegetable soups. I've been having more soup lately, as an main meal.

During warmer months, I live on garden salads.

I never got the chance to make the pumpkin crema tarts, but I recently baked a few butternut squash and chilled the sections, so I could cube it and have it on a bed of salad greens. I'm missing fresh berries, right now. My favorite on-the-go snack is organic seeded crackers, slathered with freshly ground peanut or almond butter, and then stack fresh raspberries on top. Delicious treat, almost anytime of the day or night.

[Kätzchen]

An idea came to me, over the past year of 2018, that since it's hard to find easy to make vegan recipes for meals, I thought I would create my own chapbook of Vegan Recipes. Most all meals I make from scratch, and some meal ideas utilize easy to purchase vegan food choices found at some major retailers.

I thought I'd share today that I recently made an navy bean soup in my small crock pot, last week. I had a cup (or so) of the soup left over, so I'm using it as my soup starter for the next batch of soup for the week.

Here's an recipe I put together for others to try, which is based on making it fresh from scratch. This recipe is easy to prepare, doesn't involve much time in preparation, but it allows for about two hours of cooking to complete the whole batch of soup. I usually start the soup in the early afternoon, and by dinner time, it's ready to enjoy. :)

Acorn Jalapeño Soup

1/3 cup of organic Navy Beans
1/3 cup of organic Split Chick Peas
1/2 of an organic Jalapeño pepper (sliced thinly, no seeds)
1 baby sized organic Acorn squash (baked)
2 quarts of water
1/2 tsp of Tumeric powder
1 package of organic Tempeh
1 cup of ripple sliced organic carrot chips
1 bay leaf (optional)
1 can of organic Coconut Cream


Directions:


1) wash up and rinse off the (Pre-Soaked over night) navy beans and split chick peas and cover them with 2 quarts of fresh water and put them on to cook. Bring to a boil, then reduce the heat to simmer for about an hour or so.


2) bake the small acorn squash, during the time the navy beans and split chick peas are simmering on the stove, at 375 degrees (for about an hour), then remove it from the oven. I save wear and tear on kitchen knives by just forking the squash, bake it whole, then when it's done, I let it cool for about 15 minutes, then easily split it open to remove the core seeds and scoop out the soft squash (to eat, or in this case, to add to the soup).


3) Once the beans and split chick peas have simmered in the stove for about an hour, drain off the water, then empty the beans and split chick peas into the crock pot. Add a fresh quart of water over the pre-cooked beans and split chick peas. Scoop out the acorn squash and add it all to the beans and split chick peas. Add the carrot chips too, as well.


4) Add the can of Coconut Cream, the turmeric powder, and thinly slice up some of the Jalapeño pepper. Crack sea salt and peppercorns, over the soup base mixture.

5) Gently mix entire contents of the soup inside the crockpot, then cover up the soup with the lid of the crockpot. Set the temp on the dial to High.


6) In a skillet on the stove, add some EVOO, then gently crumble the package of organic Tempeh, and grill the Tempeh until it is seared to a golden brown color. This usually takes about 20 minutes or so.


7) Once the grilled Tempeh is golden brown, add the Tempeh to the soup in the crock pot. Use a spatula to scrape the EVOO into the soup, too, because Tumeric needs a bit of EVOO to bind properly and so your digestive system absorbs the elemental benefits of the Tumeric powder spice.


8) Cover the soup again with the crock pot lid, and set the temperature dial to medium low heat. Let simmer and meld for about another hour, stirring occasionally, until one hour has passed.


9) Serve and enjoy your soup, now that it is finished cooking. You can add your favorite salad toppers (I used Everything Sesame Seed Toppers) to your bowl of soup, if you are like me and can't have certain bread products.


Enjoy! :hk28:

[Kätzchen]

It's a cold and dreary day today, but I thought I'd share another homemade soup recipe, with all of you. It's slightly different than my Acorn Jalapeño Soup (featured last time), but requires a few small steps of preparation in advance, so it's ready to eat when you get home from work or whenever. I just happened to be shopping at my favorite local deep discount grocery store, and picked up a few Thai seasoning packets and found a remarkable buy on Almond Butter (with Sea Salt, it's organic too)…


So, without further adieu, here's the latest twist on how to make a plant protein and veggie rich homemade soup.


Vegan Thai Almond Butter Soup

1/3 cup of organic Navy Beans (presoaked over night)
1/3 cup of organic Split Chick Peas
1/2 of an organic Jalapeño pepper (sliced thinly, no seeds)
1 cup organic ripple cut carrot chips
1.5 quarts of Spring water
1 pkg of A Taste of Thai --->>>>Thai powdered sauce mix
1 can of organic Coconut Cream
1 TBSP of Tumeric powder or Curry powder (your choice)
Drizzle of organic EVOO
8 organic Meatless Meatballs
4 or 5 organic red or yellow fingerling potatoes (cut into 1/4" slices)
3 huge TBSP's of organic Almond Butter
Optional toppings: Organic Hemp Hearts, Organic seeded crackers or Sesame Everything salad topper crackers.


Directions:


Start the night before, by washing up the navy beans and soaking them over night. Rinse off the beans and split chick peas, then transfer them to your favorite soup pan or crock pot. Add the Spring water, all the veggies, Tumeric powder or Curry powder, and drizzle of EVOO. Cook for approximately 2 hours, once you bring it to a boil, then let it simmer during this time span.


Once your soup has simmer for about two hours, add the coconut cream, the entire packet of the Thai seasoning mix and the three giant tablespoon sized scoops of organic Almond Butter. Stir well, recap your soup pan or crock pot. In a separate skillet, pan sear the 8 meatless meatballs until golden brown on all sides. Then add the meatballs to the soup, then stir the soup up good, then return the lid to the soup pan or crock pot and let the soup continue to simmer, for about another half hour or so.

Once your soup has finished cooking, serve it with optional toppings to put on top of the bowls of soup: Use Hemp Hearts or Seeded Crackers (on the side or to dip in the soup) or sprinkle a few of the Everything Sesame Seed salad topper crackers on top.

Enjoy!

:hk20:

______________________________________

Pictures of items used in the soup:


https://gourmet.kehe.com/images/products/070650800046.jpg?1453134162

https://fa74d61d848a20b729bb-0251b36b713060ab3e0e8321940e01ff.ssl.cf2.rackcdn.c om/0037628010920_CF_default_default_large.jpeg

https://media.swansonvitamins.com/images/items/master/BOB256.png




***** The discount grocery store had pallet loads of both products for the price of $1.50 - $2.00/each. I bought a boat load of each of them, to keep on hand for soups or dishes requiring Thai seasoning powder or which use organic coconut cream. Heck of a good deal, that day, for sure. Ordinarily these items retail for a bigger price at grocery stores.*****

[Kätzchen]

https://theskinnyplate.files.wordpress.com/2009/06/marysgonecrackers_.jpg


http://ecx.images-amazon.com/images/I/5177H9xcSlL.jpg


Here's two of the items I used for my homemade soup; which I found good buys on, at the local deep discount grocery store. They don't always have a huge selection of organic, Non-GMO, vegan foods, but I check that store about twice weekly now, just in case they have other quality items that are over-priced at regular grocery stores. I'm all for finding good buys because I can't always afford to pay top dollar for good quality foods. I got the crackers for $2/box, and the Almond Butter for $3/jar … vs... $5 - $7 for either product.

[tantalizingfemme]

So I have been reading about the benefits of ketosis and have decided to start doing vegan keto. Is anyone doing this/has done this? Yay or nay? Are there apps recommended? I have Cronometer and am not too excited by it. (Hopefully I need to just get used to it.) Eating for vegan keto is fortunately not too far off from the way I already eat, just less fruit and vegetable choices.

[PlatinumPearl]

So I have been reading about the benefits of ketosis and have decided to start doing vegan keto. Is anyone doing this/has done this? Yay or nay? Are there apps recommended? I have Cronometer and am not too excited by it. (Hopefully I need to just get used to it.) Eating for vegan keto is fortunately not too far off from the way I already eat, just less fruit and vegetable choices.


I personally would never do any type of diet that encourages eating less fruits and vegetables or even worse a diet that limits the types of fruit and vegetables you can eat.

[tantalizingfemme]

I personally would never do any type of diet that encourages eating less fruits and vegetables or even worse a diet that limits the types of fruit and vegetables you can eat.

Whatever works for you. I was hoping to get what experiences people had with this, not a critique. Already get enough of that when people find out I am vegan.

[kittygrrl]

So I have been reading about the benefits of ketosis and have decided to start doing vegan keto. Is anyone doing this/has done this? Yay or nay? Are there apps recommended? I have Cronometer and am not too excited by it. (Hopefully I need to just get used to it.) Eating for vegan keto is fortunately not too far off from the way I already eat, just less fruit and vegetable choices.

I maybe wrong but I think Greco follows something like this kind of discipline...he would be a wonderful resource.

[tantalizingfemme]

I maybe wrong but I think Greco follows something like this kind of discipline...he would be a wonderful resource.

Thanks, kittygrrl! I will reach out to him.

[nycfem]

I'm very interested in vegan keto and vegan paleo, not necessarily doing them but for sure getting ideas from them. I watch a lot of youtube videos on the topic, and I always learn useful information. I pick and choose what I incorporate into my own lifestyle and way of eating. Tantalizing, I hope you will share with us as you go. And yes, Greco is the Master- has been very helpful to me.

[tantalizingfemme]

So after research and trial and error I am not doing vegan keto. Too many macros and micros. I am doing whole food plant based only which excludes all oils, faux meats, and anything highly processed. The only processed foods are lightly processed and used sparingly such as sprouted bread, tofu, brown rice, certain flours and no white flours or rice. I juice low glycemic fruits and vegetables every morning right after I wake up and drink a warm 16 oz glass of water and no more coffee/caffeine. Everything I eat I make from scratch. My skin is singing. And besides my normal exercise I started body flow work. My energy level is up and I feel amazing. I found my niche and it's all so easy.

[tantalizingfemme]

I have been peeing pink since I juiced two large beets a few days ago. It needs to stop before I convince myself I am dying from something... :superfunny:

[Amulette]

I saw this recipe tonight and wanted to share. Serve the dish as is, for dinner. A simple green salad and, if you have it, some fresh bread is perfectly enough alongside for a satisfying and comforting, yet light, dinner.


Fried chickpeas, roast pumpkin and tahini sauce (https://www.akitcheninistanbul.com/recipe/fried-chickpeas-roast-pumpkin-tahini-sauce/)

https://i0.wp.com/www.akitcheninistanbul.com/wp-content/uploads/2018/02/stekte-kikerter-med-gresskar-s%C3%B8tpotet-tahini-tahinisaus-tahinidressing-oppskrift-et-kj%C3%B8kken-i-istanbul-vidar-bergum-6-of-9.jpg?resize=770%2C1026&ssl=1

[Mopsie]

Okay I will admit I haven't done a lot of research but I'm feeling a little overwhelmed.

I bought some firm tofu. I googled how to cook it. It wants me to press the tofu. From what I can gather this means putting it between two cookie sheets. Is that right??

Also I have heard that tofu takes on the flavor of the sauce it's in. Do I cook it first and then put it in the sauce? Or do I marinate it and then cook it?

Wondering if a vegetarian could help me...

[candy_coated_bitch]

Okay I will admit I haven't done a lot of research but I'm feeling a little overwhelmed.

I bought some firm tofu. I googled how to cook it. It wants me to press the tofu. From what I can gather this means putting it between two cookie sheets. Is that right??

Also I have heard that tofu takes on the flavor of the sauce it's in. Do I cook it first and then put it in the sauce? Or do I marinate it and then cook it?

Wondering if a vegetarian could help me...

Wrap your tofu in paper towels, put it between two plates, put a super heavy book on top and leave it for a couple hours. Invert the top plate so both the "eating" sides are facing each other, if that makes sense.

That's the way I do it every time. Alternately, you could use cookie sheets but you really need something heavy on top to press it.

Alsi, yes--on its own tofu does not really have much flavor. You need to provide seasonings and it will take on the flavor of what you're cooking with.

[easygoingfemme]

What CCB said.

Also, you can freeze it and then thaw it and then press it. That gives it an even more firm texture and creates more pockets to absorb sauce.

[Mopsie]

Wrap your tofu in paper towels, put it between two plates, put a super heavy book on top and leave it for a couple hours. Invert the top plate so both the "eating" sides are facing each other, if that makes sense.

That's the way I do it every time. Alternately, you could use cookie sheets but you really need something heavy on top to press it.

Alsi, yes--on its own tofu does not really have much flavor. You need to provide seasonings and it will take on the flavor of what you're cooking with.

What CCB said.

Also, you can freeze it and then thaw it and then press it. That gives it an even more firm texture and creates more pockets to absorb sauce.

Thanks y'all! It's 2 in the morning right now so I'm going to wait till tonight - but I'm pretty excited to try it! :)

[Orema]

Is This Vegetable Healthier Raw or Cooked?

By Hannah Seo
Photographs by Kelsey McClellan, Prop Styling by Amanda Anselmino

November 10, 2022

If you subscribe to the tenets of the raw food diet, or even if you don’t, you may have heard the phrase, “When you cook it, you kill it.” Many people believe that applying heat to vegetables — whether by sautéing, boiling, steaming, frying, roasting or grilling — zaps their nutrition.

But Emily Ho, a professor of nutrition and director of the Linus Pauling Institute at Oregon State University, said that while it’s true that certain cooking methods can change the amount of nutrients you get from many vegetables, it’s not always for the worse. And in fact, heat from cooking can enhance some nutrients and other beneficial compounds your body will absorb.

Do you know which vegetables are better eaten raw versus cooked? Read on to find out.

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Spinach (Cooked)
https://i.postimg.cc/pT677Kp9/cooked-quiz10-1-dff6-jumbo.jpg (https://postimages.org/)

There’s a reason this leafy green is called “the Popeye vegetable,” Dr. Ho said. It’s packed with vitamin C, magnesium, vitamin B6, iron and calcium. And when eaten cooked, you’ll absorb more iron and calcium. Spinach is loaded with oxalate, a compound that binds to and blocks the absorption of calcium and iron in the gut. But high temperatures from cooking help remove some of that oxalate, reducing this effect.

Evidence suggests (https://onlinelibrary.wiley.com/doi/abs/10.1111/jfpe.13509) that most forms of cooking will make spinach healthier, but of course there are some trade-offs. While cooking can increase antioxidant capacity (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642804/) in spinach, it can also result in the loss of some B and C vitamins, Dr. Ho said. Though on the whole, cooked spinach has a higher nutritional value, she said, especially because cooking shrinks the leaves down, allowing you to eat more of them.

__________________________
Mushrooms (Cooked)
https://i.postimg.cc/rw9qHYcK/cooked-quiz12-1-2a7c-jumbo.jpg (https://postimages.org/)

Some evidence (https://www.tandfonline.com/doi/abs/10.1080/09637486.2016.1244662) suggests that grilling or microwaving mushrooms can enhance their antioxidant activity, while boiling or deep frying them can decrease it. But one 2016 study (https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.428) also found that pan frying may increase the protein, essential fatty acids and carbohydrates you can absorb. Another study, published in 2020, found that cooking dried mushrooms can reduce levels of toxic trace elements like arsenic.

Mushrooms also taste better and are easier to digest when cooked, said Dr. Rui Hai Liu, a professor of food science at Cornell University, helping you to eat more of them and meet your daily vegetable goals.

__________________________
Garlic (Raw)
https://i.postimg.cc/1zj1xkd5/cooked-quiz3-1-fe19-jumbo.jpg (https://postimages.org/)

When raw garlic is sliced, chopped or smashed, a variety of healthful compounds — including allicin, which is responsible for the allium’s distinct odor and pungency — are activated through an enzyme reaction, and deactivated when garlic is cooked. In one 2015 study (https://www.researchgate.net/publication/276288624_Home-cooked_garlic_remains_a_healthy_food), researchers found that allicin was dramatically reduced when garlic was stir-fried, boiled or simmered — though chopping or slicing the garlic before cooking helped to preserve some allicin.

Allicin (along with garlic’s other active ingredients) has been associated with a variety of health benefits, including a healthier heart (https://academic.oup.com/nutritionreviews/article/71/5/282/2460203) and decreased cancer risk (https://www.sciencedirect.com/science/article/abs/pii/S1043661821004217?via%3Dihub), though more research is needed to confirm those links. And while raw garlic may have a slight health advantage over cooked, most people don’t eat enough garlic to make a difference in their health anyway, Dr. Liu said, so prepare it in whatever way is the best for you. Cooked garlic is much more pleasant and easier to eat, Dr. Ho said.

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Carrots (Cooked)
https://i.postimg.cc/zBgMsVW0/cooked-quiz8-1-9dce-jumbo.jpg (https://postimages.org/)

Cooked carrots supply more carotenoids, antioxidants that give vegetables their vibrant colors, than they do when they are raw. But how you cook them matters, according to a 2008 study (https://pubs.acs.org/doi/abs/10.1021/jf072304b) in the Journal of Agricultural and Food Chemistry — which found that boiling better preserved carotenoids in carrots, while deep frying had the opposite effect. The study also found that boiling, steaming and deep frying increased the carrots’ overall antioxidant levels. A 2021 study (https://www.mdpi.com/2304-8158/10/8/1782) found that steaming and microwaving carrots for 10 minutes concentrated the potassium and sodium content in carrots.

__________________________
Onions (Raw)
https://i.postimg.cc/Prhc7fqQ/cooked-quiz5-1-8969-jumbo.jpg (https://postimages.org/)

As with garlic, onions supply more beneficial compounds called thiosulfinates when raw, said Alexander Michels, a research associate at the Linus Pauling Institute at Oregon State University who studies micronutrients. One 2012 study (https://pubs.acs.org/doi/abs/10.1021/jf301793b) showed that the heat from cooking broke down those compounds, especially when the onions were crushed or chopped beforehand. And a 2016 review (https://www.sciencedirect.com/science/article/pii/S1878450X15000207) found that boiling onions led to a decrease in antioxidants compared with other methods.

On the other hand, the 2016 review noted that most cooking methods, including sautéing and baking, increased the flavonoid — or antioxidant — levels in onions, especially if they were cooked with lower heat, and for just five minutes or less. But because raw onions also contain antioxidants, Dr. Michels said, eating them raw seems to give you a slight nutritional edge.

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Beets (Raw)
https://i.postimg.cc/mkVSJsdm/cooked-quiz1-1-5a3f-jumbo.jpg (https://postimages.org/)

Beets are rich in dietary nitrates, Dr. Michels said, nitrogen-based compounds that have been linked to a range of health benefits (https://pubmed.ncbi.nlm.nih.gov/12030305/), including lower blood pressure (https://pubmed.ncbi.nlm.nih.gov/18250365/). Beets also contain betalains — pigment compounds that give beets their signature deep hue and that have antioxidant (https://pubmed.ncbi.nlm.nih.gov/20195764/#:~:text=Betalains%20are%20water%2Dsoluble%20plant ,hepatoprotective%2C%20anti%2Dcancer%20properties. ), anticancer, anti-inflammatory and liver protective properties — as well as flavonoids.

But you won’t get as many of these benefits if the beets are overcooked (https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0227551), Dr. Michels said — especially if they are boiled. Studies suggest that boiling can reduce the levels of vitamin C, folate (https://www.researchgate.net/profile/Carolyn-Lister-2/publication/268516190_Nutritional_attributes_of_spinach_silver _beet_and_eggplant/links/546e85d60cf2b5fc176078f8/Nutritional-attributes-of-spinach-silver-beet-and-eggplant.pdf), flavonoids and betalains (https://pdfs.semanticscholar.org/892c/b3a68c3c4118a8cae8692813c4946e6c17a2.pdf).

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Green Beans (Cooked)
https://i.postimg.cc/V6mn8h0p/cooked-quiz11-1-f424-jumbo.jpg (https://postimages.org/)

Raw green beans contain a protein called lectin, which disrupts the breakdown and absorption of nutrients, Dr. Ho said. Also known as “anti-nutrients (https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/),” lectins disturb digestion and can cause symptoms like nausea, vomiting, upset stomach, diarrhea, bloating and gas — and can make foods less nutritious by interfering with the absorption of minerals, especially calcium, iron, phosphorus and zinc. Cooking — especially under high heat or with water-based methods like stewing or boiling — inactivates lectins (https://www.ijaar.org/articles/Volume2-Number12/Sciences-Technology-Engineering/ijaar-ste-v2n11-nov16-p5.pdf), giving green beans more nutritional value. One 2009 study (https://pubmed.ncbi.nlm.nih.gov/19397724/) found that baking, microwaving, griddling and pan-frying green beans increased the availability of certain types of antioxidants.

Green beans also taste better and are easier to digest when cooked, Dr. Ho said, which can encourage people to eat more of them.

__________________________
Celery (Cooked)
https://i.postimg.cc/2yq6RdGg/cooked-quiz7-1-7475-jumbo.jpg (https://postimages.org/)

These crunchy, leafy stalks are full of vital nutrients: antioxidants, fiber, folate, potassium and vitamins A, C and K. In one 2009 study (https://ift.onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2009.01091.x), researchers found that cooking celery — whether via boiling, pressure-cooking, baking, griddling or frying — increased its antioxidant levels. And in another, published in 2018, cooking increased levels of vitamin K (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/#:~:text=heat%20treatment%20causes%20vitamin%20K%2 0to%20be%20released.) in all kinds of vegetables, including broccoli, potatoes, onions and carrots. While there’s not much research on how folate and potassium react to cooking, one 1989 study (https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-277X.1989.tb00021.x) found that folate levels were more available when celery was boiled.

But many people turn to celery for the fiber content, Dr. Ho said, which is lost through cooking. And as with most vegetables, cooking also reduces levels of vitamin C.

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Kale (Raw)
https://i.postimg.cc/cHC1w7p6/cooked-quiz6-1-284d-jumbo.jpg (https://postimages.org/)

As with other cruciferous vegetables — like cauliflower, broccoli, brussels sprouts and cabbage — kale is loaded with compounds called glucosinolates. When you chop or chew kale, an enzyme is released that converts glucosinolates to new compounds called isothiocyanates, which can trigger anti-inflammatory, antioxidant and anticancer pathways in the body, Dr. Ho said. Heat from cooking, however, destroys those enzymes (https://pubs.acs.org/doi/abs/10.1021/jf202887c), preventing that reaction and making isothiocyanates less available.

Kale also supplies plenty of vitamin C and antioxidants, which are similarly degraded (https://www.tandfonline.com/doi/full/10.1080/10942912.2016.1188308) by cooking. One 2018 study (https://www.tandfonline.com/doi/full/10.1080/09637486.2018.1482530) also found that various cooking methods like boiling, steaming, microwaving and pressure cooking reduced levels of potassium, magnesium, calcium, iron, zinc and copper.

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Tomatoes (Cooked)
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Tomatoes are one of the richest sources of lycopene — a powerful antioxidant that has been linked to reduced risks of certain cancers as well as cardiovascular disease (https://pubmed.ncbi.nlm.nih.gov/12840203/), including stroke (https://www.health.harvard.edu/blog/lycopene-rich-tomatoes-linked-to-lower-stroke-risk-201210105400). According to Dr. Liu, heat from cooking can change the shape of lycopene, making it easier for the body to absorb (https://pubs.acs.org/doi/abs/10.1021/jf0115589). A 2015 study found that steaming was especially good at increasing the antioxidant capacity of tomatoes, and a 2010 study (https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4514.2009.00316.x) showed that microwaving was also effective.

As with other vegetables, cooking can reduce the levels of vitamin C in tomatoes, but the trade-off is worth it, Dr. Liu said. You can easily get vitamin C from other produce like citrus fruits, strawberries and bell peppers.

https://www.nytimes.com/interactive/2022/11/10/well/eat/vegetable-healthy-raw-cooked.html

This was an interactive quiz. Couldn't transfer the interactivity so minor changes were made to author's text to remove references to the quiz.

[Kätzchen]

I had spare leftover lentils, pearl barley & quinoa in the fridge and decided to make a meatloaf for meals this week.

Link to recipe: https://www.feastingathome.com/vegan-meatloaf/

Special note: I use Bob’s Red Mill Flax-seed Meal as the binder that holds the entire loaf steady, plus it’s high in protein and lots of antioxidants.

https://target.scene7.com/is/image/Target/GUEST_55285add-25f0-4204-8782-e2b460ba923d?wid=1200&hei=1200&qlt=80&fmt=pjpeg

https://www.feastingathome.com/wp-content/uploads/2024/12/Vegan-Meatloaf-18.jpg