I’m working on building a repertoire of recipes that my more junk-food-vegan leaning husband loves and that fit in with my unprocessed preferences. They tend to take a little more effort, but are as delicious as junk food while also being healthy.
This recipe is our favorite hybrid so far. (In case you can’t tell, I generally only share my favorite recipes with y’all!)
It’s a southern-inspired feast that has 3 parts, and they go SO well together. It takes me about two hours to make, which isn’t bad given it results in 5 nights’ worth of dinner for two–and given it tastes as good as our favorite restaurant food and is packed full of veggies & beans. It also happens to be low fat, with the only overt fat being some cashews in the sauce.
Want to make it fat-free, and skip the macaroni? Try the baked beans + kale over a baked potato. That was actually the original version of this recipe for us!
(This recipe is for a bulk amount because feeding my 6’6″ bodybuilding husband with low-calorie-density food requires a LOT of food.)
Serves 8-12
Baked beans
Ingredients:
1 medium-large yellow onion, chopped
4 cloves minced garlic
3/4 cup ketchup
1/2 cup molasses
1/4 cup brown sugar
3/4 tsp salt
3 tbsp apple cider vinegar
1/2 tsp dijon mustard
2 tsp smoked paprika
1 tsp soy sauce
Pinch of allspice
4 cans navy beans, rinsed
Directions:
Preheat oven to 350 degrees. Add onion to a pot over medium-high heat, and saute for a few minutes until they start to get translucent. Add garlic and saute for a few more minutes.
Turn off the heat, and add the rest of the ingredients to the pot and stir until well combined. Pour mixture into a 13×9″ pan, cover with tinfoil, and bake for 45 minutes.
Cheese sauce
Ingredients:
2 cups roughly chopped gold potatoes
1/2 cup chopped carrots
1 cup chopped onion
1 cup raw cashews
1/2 cup unsweetened nondairy milk (I use soy)
1 cup water
2 tablespoon lemon juice
1/4 cup nutritional yeast flakes
1/2 teaspoon garlic powder
1.5 teaspoon salt (or to taste)
Dash of cayenne (optional)
Directions:
Boil the potatoes, carrots, and onion until tender.
Combine all the ingredients in a blender, and blend until smooth. Add more salt and lemon to taste.
Pasta & Kale
Ingredients:
24oz dry macaroni, cooked according to package directions
32oz frozen kale (or use raw kale that is about 32oz when cooked)
5 large cloves garlic
2 tbsp lemon juice
1 tsp salt, to taste
Directions:
Add the kale and garlic to a pot over medium heat. Saute, stirring regularly, until the kale is tender. Add lemon juice and salt to taste.
Make the final bowl: put the macaroni in a bowl, top with cheese sauce, then baked beans, then kale, and enjoy! (And, possibly, become as addicted to it as we are)
Confession time: I’ve never been a fan of veggie burgers. Especially grain or bean-based burgers.
When I first went vegetarian 15 years ago, vegetarian burgers weren’t anything like they are today. Having to eat them at every school function or barbecue got a bit tiring, and I never found a very satisfying recipe for veggie burgers. Then the Beyond and Impossible burgers came on the scene, and since then I’ve pretty much just eaten those whenever I have a burger craving.
But, I love to eat whole food plant based (aka unprocessed food) most of the time. So I decided to try coming up with my own recipe that would be good and unique enough that it could have its own role at the table, besides just trying to replace a burger.
I went with a Caribbean vibe, and was inspired by empanadas since black bean & plantain are a match made in heaven when used in empanadas… so why not burgers? I also made an avocado lime spread for it, and the combo is so good that I actually enjoy just having the patty + spread at times, without a bun or anything.
Makes 4-6 patties
Ingredients:
1 can black beans
1 cup red onion, diced
1 ripe plantain, sliced
6 tbsp corn grits (or cornmeal)
6 heaping tbsp whole cilantro leaves
1 tsp garlic powder
1 tsp ground cumin
1 tsp salt
1/2 tsp cayenne
Directions:
Sauté plantain and red onion together over medium-low heat until plantain turns golden brown and onion begins to turn translucent.
In a food processor, add all the ingredients and process until the mixture still has some small pieces remaining, but holds together well. If it is too dry to stick together easily (if you’re using more absorbent cornmeal, for instance), add a tbsp of water at a time until it sticks together.
Form mixture into 4-6 patties about 1” thick. Sauté over medium-low heat for 5-8 minutes per side, until they are lightly browned. Alternatively, you can put them in the oven at 375 degrees: bake 10 mins, then flip, then bake another 10 minutes, or until both sides are crispy.
Top with avocado lime spread and your favorite burger toppings, and enjoy!
Avocado lime spread:
1 avocado
Juice of 1/2 lime
1/4 tsp dried chipotle powder
1/8 tsp salt
Mash together all the ingredients until it has a guacamole-like texture.
Something about planting seeds for my vegetable garden (which I’m starting this week!) puts me in a salad mood. Just imagining all the organic greens and veggies I’ll be harvesting in a few months makes me start craving fresh veggies right away!
My favorite salad ever is still my addictive Mexican-style salad, but this BBQ ranch one is a very close second. It’s easy, super healthy, totally versatile with any extra veggies you might want to include, and goes well with every type of green I’ve tried so far! (Especially mixed greens or romaine.)
Serves 2-3 as a full meal
Ingredients:
Salad:
2 cans chickpeas, drained and rinsed
1/2 tsp salt
1/2 tsp smoked paprika
6-8 cups mixed greens (or romaine, or spinach)
6 celery stalks, chopped
1/2c finely diced red onion
1 can corn, drained
1/2c barbecue sauce
1/2c halved cherry tomatoes (optional)
Avocado Ranch:
1 avocado
1/8 tsp dried dill
1/4 tsp dried parsley
1/4 tsp garlic powder
1/4 tsp onion powder
3 tbsp unsweetened non dairy milk (cashew milk preferable)
1/2 tsp lime juice
Salt & pepper to taste
Directions:
Toss chickpeas with salt and paprika. Optional: air fry chickpeas for 10-15 mins at 350 degrees until crunchy, or bake in a single layer in the oven for 20-30 mins at 350 until crunchy, shaking occasionally.
Make the avocado ranch: mash the avocado together with all the other ingredients until smooth and creamy. Add more liquid as desired if you’d like a thinner texture.
Rinse and drain greens, and add them to your salad bowl. Top with celery, red onion, corn, chickpeas, and any other veggies you’re using.
Then top with the barbecue sauce and avocado ranch, toss, and enjoy!
There are a LOT of different types of nut & seed butters out there. Peanut, almond, cashew, hazelnut, walnut, sunflower seed, tahini… all with their unique uses.
First, although there’s no definitive answer to this because of how many factors are involved, I’m answering this based on a few nutrients that are particularly important for vegans (and vegetarians).
Vegan diets, for example, tend to naturally have quite a lot of B vitamins, vitamin C, copper, fiber, etc., so although articles aimed at omnivores might focus on “healthiest” in terms of those types of nutrients, I’ll be looking at nutrients that 1) are most likely to make a difference on a vegan diet, and 2) vary significantly between different nut butters:
Zinc: One of the few nutrients that vegan diets typically provide substantially less of. It’s important for immune functioning, skin health & acne prevention, and digestion, to name just a few things.
Iron: The other main nutrient that vegan diets often get less of. It’s especially important for women to get enough, to avoid anemia.
Magnesium: 50% of the US population is actually magnesium deficient1. Having low magnesium can cause anxiety, poor sleep, muscle twitches, and more.
Calcium: Although not as pressing of an issue as the media and milk industry would have you believe, low calcium intakes have been linked to osteoporosis.
Vitamin E: Especially important for your brain and nerves! Studies show that people who eat more vitamin E have less damaged white matter in their brain as they age2.
I also included omega 3, fiber, and protein in the table below in case you’re curious!
I’ve bolded the nut/seed butter that wins in each nutrient category, and below I’ll go over which I think are the overall winners.
All of these values assume that each butter is made JUST out of the nut/seed, without any added oils or anything. The amounts below are per 300 calories.
Nut/seed butter
Zinc (mg)
Iron (mg)
Calcium (mg)
Magnesium (mg)
Omega 3 (g)
Vitamin E (mg)
Protein (g)
Fiber (g)
Cashew
3
3.5
20
159
0
0.5
10
2
Hazelnut
1.2
2.2
55
78
0
7.2
7
4.5
Sunflower
2.6
2.7
40
167
0
18
11
4.5
Tahini
2.3
4.5
215
48
0.2
0
8.5
4.7
Walnut
1.5
1.3
45
73
4.2
0.3
7
3
Almond
1.6
1.7
170
136
0
12
10
5
Peanut
1.4
0.8
30
91
0
2.5
12.5
4.3
Per 300 calories; values are from the Cronometer.com database
Based on being consistently high across multiple of these nutrients, the winners are…
Tahini and Sunflower Seed Butter
And the runner ups are cashew butter (also high in a lot of things) and walnut butter (for the omega 3).
For a breakdown of how each one stacks up versus the others:
Cashew butter: High in zinc, iron, magnesium, and protein
Hazelnut: High in vitamin E and fiber
Sunflower seed: Very high in vitamin E, high in zinc, iron, magnesium, protein, and fiber
Tahini: Very high in iron and calcium, high in zinc and fiber
Walnut: Very high in omega 3; in fact it’s the only one that has a substantial amount
Almond: High in calcium, magnesium, vitamin E, protein and fiber
Peanut: High in magnesium and protein
If you already know you’re missing a certain nutrient (like iron for example) based on blood tests or diet tracking, then the healthiest nut butter for you is the one that fills in that need the most! And of course, the best nut butter is the one you enjoy the most, since they’re ALL a healthy part of any diet.
Are there any other nut/seed butters you’re curious about?
Over the summer, I moved to the South after living in California all my life. To celebrate in the months before moving, I had fun experimenting with vegan Southern food–and my husband’s and my favorite dish that came out of that was this gravy with biscuits.
This gravy was a labor of love, but we sacrificed and ate about 4 test batches of it over the months as I developed the recipe. 😉 Through experimentation I’ve found that it should work with any type of vegan beef, but our favorite version is with Impossible, or a mix of Beyond and Impossible meat.
I use Minimalist Baker’s vegan biscuit recipe to serve this with, and they went perfectly!
*This definitely tastes best with cashew milk, but soy or almond would likely work as well. I don’t recommend coconut milk.
**OR powdered mushroom OR 1/2c finely chopped or puréed mushrooms
Directions:
Make a roux: add the butter and flour to a pan over medium heat, and stir together as the butter melts. When the mixture starts to turn golden brown, add the milk and whisk well.
Simmer 10-15 minutes over low-medium heat, whisking occasionally, until milk has thickened substantially.
While the milk mixture is simmering, sauté the vegan beef and onions (and diced mushrooms, if using) together until the beef is about 70% of the way cooked–it will be slightly pink still.
Add the beef and onions to the pot with the milk. Add seasonings, and simmer until it reaches your desired consistency.
Serve over your favorite biscuit recipe, mashed potatoes, or even noodles for a stroganoff feel. It keeps great in the fridge too!
My big vegan Thanksgiving feast last year was SUCH a hit with my vegan and omnivore family members alike, that I just have to share the dishes I made with you all! I posted my menu from 2 years ago here, but I’ve updated and swapped out some recipes to make it even better.
Usually my goal with my Thanksgiving cooking is to impress omnivores, so I make decadent, food-coma-inducing dishes rather than healthy ones.. which has worked, at least based on the fact that omnivores were fighting over the leftovers!
But this year it’ll just be my vegan husband and I, so I might do healthier versions of some dishes (but I’m including the classic recipes below)! So for this post I’m also including healthy swap optionsfor some of the more decadent dishes.
1. Sweet Potato Casserole
This is my first time sharing this recipe–I’ve made a lot of different vegan sweet potato casseroles, and this one is the most authentic tasting. This recipe was actually passed down from my husband’s mom, and I just had to veganize it because it’s his favorite Thanksgiving dish ever.
For a healthy version, reduce the sugar or take it out of the casserole part altogether (just putting it in the topping). I actually find this recipe to be sweeter than I’d prefer it, but people who eat sugar more often than I do thought it was perfect!
Casserole ingredients:
3 1/2 cups mashed sweet potato
3/4 cup sugar
1/4 cup nondairy milk
2 vegan eggs (we’ve had success with Follow your heart’s and Just egg)
1/2 cup vegan butter
1 tsp vanilla
1/2 tsp salt
Pecan topping ingredients:
1 cup chopped pecans
1/3 cup flour
1/2-2/3 cup vegan butter (less for healthier, more for impressing omnivores)
1 cup brown sugar
Preheat oven to 350 degrees. Mix together the casserole ingredients and put in a casserole dish. Stir together pecan topping and sprinkle evenly on top of the casserole. Bake for 30 mins, until the topping is golden brown and beginning to crisp up.
2. Cheesy Scalloped Potatoes
I have my two potato recipes first, because, well, everyone knows potatoes are the best! (And I’m Irish 😉 ) These cheesy scalloped potatoes have, for three years in a row, been the most universally coveted dish on the table. It’s truly a sad day in the house when the leftovers run out.
2 1/2cups vegan cheese shreds, we used a mix with cheddar & white cheese
Paprika
Preheat oven to 350 degree F
Peel the potatoes and boil them whole until they’re starting to get tender, about 15 minutes.
Now make the cheese sauce. Melt butter in a saucepan over medium heat and add the flour, whisking constantly for about 2 minutes, or until the flour turns golden brown. Stir in half & half and cook until thickened, stirring often, for about 2-3 minutes. Remove from heat and stir in 2 cups of shredded cheese. Season with salt and pepper.
Slice the potatoes into 1/8 inch rounds–I recommend using a mandolin to get the slices even. Place 1/3 of the potatoes overlapping in a single layer in the baking dish, seasoning with salt and pepper. Spoon about 1/3 of the cheese sauce on top of the potatoes.
Repeat for two more layers. Pour all of the remaining cheese sauce over the top layer of potatoes. Spread to ensure all of the potatoes are covered.
Sprinkle with 1/2 cup shredded cheese and a dash of paprika for color.
Bake in the 350 degree oven for 20-25 minutes, or until the sauce is bubbly.
My plate of leftovers!
3. Roast
And now for a quick intermission from recipes: we usually go with a store-bought roast (rather than lentil loaf, etc) for a meatier vibe, and so I can focus on the other dishes. In past years we’ve loved Trader Joe’s vegan roasts, but since we moved to northwest Arkansas, we no longer have a TJs near us! This year we’re planning on going with the new Whole Foods roast I’ve been hearing rave reviews about (if we can get it). Otherwise, we’re thinking of doing Gardein turkey cutlets for a more classic feel.
We also like the Field Roast roasts–I especially like the hazelnut cranberry. We do NOT like Tofurkey’s roast unfortunately.
This is always a nice healthy counterpart to the rest of my feast. It’s refreshing to load up on lentils, veggies and starches in between digging into the rich scalloped potatoes and roast. You can also do prep for this the day before by chopping up all the veggies. Or, you could even make the whole thing the day before–it was great leftover!
5. Balsamic Roasted Veggies
In the past we’ve done bacon brussels sprouts, but this year I’m doing an old classic side I love: winter veggies tossed in balsamic vinegar and roasted. It’s healthy and so simple to make, and like the stuffing, it’s nice to have something light in between the other dishes. I don’t ever measure amounts, but here’s what I go off of:
Equal parts carrots, red onion or pearl onions, and brussels sprouts
Splash of balsamic
Olive oil, if desired
Chop your veggies, add them to a bowl, and toss with a big splash of balsamic (and oil if desired) until they’re all lightly coated. Roast in a 400 degree oven until they’re fork tender, 20-30 mins.
6. Healthy Pumpkin Soup with Pepita Cream
This is actually a new one I’m adding in this year–I plan to make it on Tuesday or Wednesday and have it around to tide us over if we start getting hungry before the feast is ready. (Anyone else struggle to juggle getting a bunch of dishes out right on time?) It’s hearty and high protein because it’s actually sneakily based on chickpeas, so if you’re trying to avoid overeating this Thanksgiving, it’s a great dish to start with because it’s very satiating.
Move over, pumpkin desserts. This ridiculously addictive dutch apple pie is our new dessert centerpiece. I have a full post devoted to the recipe, so check that out to see how to make it.
Warning: if you don’t make enough, it could cause drama over who gets the last slice. It’s that good.
8. Pecan Pie Bars
If you want a decoy dessert to prevent apple-pie-induced family feuds, these pecan pie bars are a nice classic option. These were my go-to dish to bring to nonvegan Friendsgiving potlucks in the past, and they ALWAYS disappear really quickly.
For the crust:
1.5 cups all purpose flour
1/3 cup brown sugar
1/4 teaspoon salt
1/2 cup coconut oil
For the filling:
6 tablespoons coconut oil
1/3 cup maple syrup
2/3 cup brown sugar
1/3 cup coconut cream (or coconut milk for a lighter version)
2 cups chopped pecans
Preheat oven to 350, and line a 9″ pan with parchment paper.
Combine the crust ingredients (flour, sugar, salt, and coconut oil) and stir until they combine into a dough. Press into the bottom of the pan and bake for 15 minutes or until the crust is slightly firm to the touch.
Now for the filling: stir the coconut oil, maple syrup, and sugar in a sauce pan until combined, then boil for 1 minute. Remove from heat and add in the coconut cream and the pecans.
Pour the filling onto the crust and spread it evenly.
Bake until the filling is bubbling and set (no longer runny), 20-25 minutes. Allow to cool completely before cutting.
9. Bonus: Healthy Pumpkin Risotto
I’m calling this a bonus recipe because I don’t think I’ll actually make it this year–we had it for the last few days and LOVE it, but now we’re up for some variety. But if you’re looking for something a little different to include in your Thanksgiving spread that’s healthy, oil-free, and yet decadent-tasting, this is a great option. See the full post on it for the recipe.
I hope you have a wonderful Thanksgiving, either virtually or safely spent with the ones you love. ❤
I’ve used the same 7-dish Thanksgiving menu for the last two years (because it has gone over SO WELL with vegans and omnivores alike), but this year I decided I wanted to come up with something new and unique to add.
Enter this healthy pumpkin risotto: it’s savory, it’s slightly sweet, it’s simple to make, it’s creamy. It’s a nice healthy contrast to some of the more oil-laden Thanksgiving classics, but still goes over well with more classic palates. And as a bonus, it’s easy to have it cooking in the background while you make the more complicated dishes, since it doesn’t need more than ~15 mins of really active prep time.
And as a bonus bonus, it’s Instant Pot friendly too. (That’ll help free up my limited supply of pots.)
If you want to make it completely whole-food-plant-based friendly, you can also try subbing brown rice in for the arborio. You will want to add more water and cook longer to achieve a risotto-y texture, though. You can also easily sub in other types of squash instead of pumpkin!
Serves 4 as a full meal; serves 8 as a side
Ingredients:
Blender:
3 – 15oz cans pure pumpkin puree (NOT pumpkin pie mix)
4 cloves garlic
2 apples, quartered
2 tsp yellow or white miso paste
3 tbsp maple syrup
1.5 tsp dried sage
Dash red pepper flakes
1 cup cashews
1/2 cup vegetable broth
Saute:
1 onion, chopped fine
3.5 cups vegetable broth
2 cups arborio rice*
1/2 cup dry white wine
Directions:
Put all the “Blender” section ingredients into a blender or food processer, and blend until pureed. Set aside until step 5-6.
Add the chopped onions to a pot over medium heat–or your IP’s saute function–adding splashes of broth (from your 3.5c of broth) as needed to saute them until translucent.
Add the rice, and saute for 3-4 minutes. Then add the white wine, and saute another 2 minutes.
Add in the remaining broth, and push all the onion and rice grains down the sides of the pot so they are submerged.
If using a pressure cooker: cook on low pressure for 6 mins, and release pressure immediately after. Add the blended pumpkin mixture, and turn on the saute setting. Saute, stirring frequently, until the rice is tender and the risotto is creamy but not runny.
If using a pot on the stove: cover pot and bring to a boil, then simmer covered for 15 mins. Add the blended pumpkin mixture, then simmer uncovered, stirring regularly, until the rice is tender and the risotto is creamy but not runny.
Add salt and pepper to taste. Serve topped with more sage or fried sage leaves and cashew cream, if desired.
Today I’m going over a study looking at how eating with a spoon versus a straw actually affects how much you eat–of the same food–in a meal! I also talk about how eating liquids vs solids cause overeating, and whether you should be concerned about liquid calories.
Move over oats: there’s a new porridge grain in town.
I learned last year that my stomach can’t handle oats, and I never thought I’d find something I like as much for fall and winter breakfasts as oats. But I’ve kept experimenting, and discovered amaranth!
Amaranth has a delicious nutty taste, a really nice texture, and is so versatile. And, as a big bonus, it’s more nutritious than oats: calorie for calorie, compared to oats, amaranth has twice the iron, magnesium, and B vitamins–not to mention more protein and potassium.
This apple pie amaranth porridge holds up really well in the fridge, so I’ve started making 3 days’ worth of porridge at a time. It’s my current favorite Fall breakfast!
Ingredients
1 cup dry amaranth
3 cups water
3/4 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp cloves (optional)
2 tbsp brown sugar (more to taste; you can also use maple syrup or dates)
Add the amaranth to a pot over high heat to toast it. Stir constantly. Once it starts popping (you’ll notice little white puffs), reduce heat to medium-high and cook for 2-3 more minutes or until about half of it has become a darker brown (or popped), then remove from heat. (If it starts smelling like popcorn, remove from heat right away!) It’s better to under-toast than to over-toast.
Add 3 cups of water to the pot with the amaranth, bring it to a boil, then simmer. Simmer uncovered for 20 minutes, stirring every 10 minutes. I find I have to keep the stove at medium-low heat to keep it at a lightly bubbling simmer.
Add the diced apples, spices, and sugar. Keep simmering, occasionally, until the apples are tender and amaranth has absorbed all the water, and/or it has your desired consistency. If the amaranth absorbs the water before the apples are tender, add non-dairy milk or more water as needed to finish cooking the apples.
After years of yo-yo dieting & weight gain, I figured out how to stop the cycle, lose the fat, and gain muscle!
So I’m here to share advice on how to eat without rules or restriction and reach your goal body, using scientific research from nutrition & psychology.
…and share recipes, too!
Weight loss isn’t about eating less.
It’s about eating differently.
Losing weight, and especially maintaining it, is about what you eat, and how you go about eating it.
I know, this completely runs against conventional wisdom. But hear me out.
Conventional wisdom doesn’t consider the actual scientific research on how weight loss works.
I do: I’m a PhD student!
I run studies on nutrition & memory, and apply science to my daily life!
There is a lot of great research out there on how to lose weight, and be happier & healthier… but most people don’t know about it, because it’s hard to access & understand.
So I break it down by writing posts & filming videos so you can apply scientific findings to your life!
