NUTRITION
When you are the lonely vegan at the table it can be hard. It’s seldom easy being a plant-based trailblazer, especially when well intentioned family and friends offer words of dire warnings about your health and its likely decline if you continue on this path!
Besides the dreaded “where do you get your protein?” (answer: grains, nuts, seeds, legumes…), the most common question I am asked is “don’t you get bored with your food?” In reality I have never had more variety in my diet since I started eating only plants. There are so many blogs, social media pages, youtube channels and authors offering unique, simple recipes it is often difficult to choose one.
Though there is much research to support the benefits of a plant based diet, including lower blood pressure and cholesterol, decreased risk of type 2 diabetes and certain cancers, reduced arthritis pain, improved gut health and athletic performance, I am not here to convert you to a new way of eating.
To put it simply, when I eat only plants I feel better, I have more energy, feel more satisfied after a meal, sleep better and never have the afternoon sugar crash. It works for me and though you may look forward to your turkey dinner next week you might want to try a dish that your vegan friend or family member would enjoy.
Below are a few that I would recommend as well as some links to pages with more information about plant based eating and easy to follow, delicious recipes.
Happy Thanksgiving!
Whole Food Plant-Based Pot Roast – slow cooker
By: The Jaroudi Family [4 servings]
INGREDIENTS
• 2 cups hydrated shredded soy curls *See Notes
• 3 cups diced potatoes (we love purple potatoes)
• 2 cups carrots chopped 1 small red onion chopped
• 1 cup celery chopped
• 4 cups vegetable stock (oil-free)
• 2 tbsp tomato paste
• 1 tbsp garlic powder
• 1 tsp oregano (dried)
• 1 tsp thyme (dried)
• 1 tsp smoked paprika
• 2 bay leaves
INSTRUCTIONS
Rehydrate soy curls in a large bowl by soaking them in water for around 10 minutes. Drain the water and place ½ of the soy curls in a high-speed blender. Blend on the lowest speed to shred the soy curls. Repeat with the other batch. In a large slow cooker - add in potatoes, carrots, onion, celery, vegetable stock, tomato paste, shredded soy curls, and seasonings. Stir well to incorporate all ingredients. Set slow cooker on low for six hours. Remove bay leaves before serving. Enjoy!
*You may substitute soy curls for:
-2 cups chopped mushrooms
-2 cups shredded jackfruit
-1 cup of red/brown/green lentils
Best Vegan Carrot Cake (Oil-free)
By: Brandi Doming
INGREDIENTS
• 1 3/4 cups (224g) regular all-purpose flour
• 2 tablespoons (16g) cornstarch
• 2 teaspoons baking soda
• 1 1/2 teaspoons ground cinnamon
• 1 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon fine salt
• 3/4 cup (240g) pure maple syrup
• 3/4 cup (180g) unsweetened applesauce
• 2 tablespoons (40g) regular (not blackstrap) Grandma's brand molasses. You can find this brand at most grocery stores and places like Walmart, Target, etc.
• 4 teaspoons (20g) apple cider vinegar
• 1 teaspoon (5g) vanilla extract
• 1 1/2 cups (180g) shredded carrots
• optional: crushed walnuts for topping on the frosting
• FROSTING
INSTRUCTIONS
1. Preheat the oven to 350°F and lightly spray an 8x8 baking dish with nonstick spray.
2. To a large bowl, combine the flour, cornstarch, baking soda, salt, cinnamon, ginger and nutmeg. Whisk very well.
3. To another large bowl, combine the syrup, applesauce, molasses, apple cider vinegar, vanilla and whisk until smooth.
4. Pour the liquids over the dry ingredients, add the carrots and then use a large spoon (not a whisk!) to gently fold the ingredients from the bottom together until just mixed. Do not overmix. The batter will be fairly thick, but smooth. Do not be tempted to add more liquid, as the cake is very moist.
5. Add the batter into the prepared dish and gently smooth out the top with the back of the spoon.
6. Bake for 30-35 minutes or until a toothpick comes out completely clean from the center. Mine was perfect at 34 minutes. This cake is very moist, so you do not want to remove it until the toothpick is totally clean!
7. Cool the cake 1-2 hours minimum until completely cool before frosting.
Great links!
www.thejaroudifamily.com
www.thevegan8.com
www.nutmegnotebook.com
