Ryan – The Vegan Rhino

December 1, 2025December 1, 2025

Beginner’s Guide to Growing Vegetables From Kitchen Scraps

Turn everyday leftovers into a thriving mini garden—no experience required.

Growing vegetables from kitchen scraps is one of the easiest, cheapest, and most rewarding ways to start gardening. It reduces food waste, saves money, and gives you fresh produce right at home. Whether you’re working with a small kitchen counter, a balcony, or a full backyard, this simple guide will help you get started.

Let’s turn your kitchen scraps into something delicious.

Why Grow from Scraps?

Growing food from scraps is:

Sustainable – reduces food waste and repurposes what you already have

Budget-friendly – free plants from what you’d normally toss

Beginner-friendly – minimal tools or gardening experience needed

Great for kids & families – a fun way to learn where food comes from

Perfect for small spaces – most scraps grow in water or tiny containers

Vegetables You Can Easily Regrow from Scraps

Below are some of the easiest kitchen scraps to grow—plus step-by-step instructions for each one.

1. Green Onions (Scallions)

Skill Level: Easiest

Time to see growth: 24–48 hours

Green onions are the most beginner-friendly crop to regrow.

How to grow:

Save the white root ends (about 1–2 inches long). Place them in a glass with enough water to cover the roots. Put the glass near a sunny window. Change the water every 2–3 days.

What to expect:

New green shoots will grow almost instantly. You can trim what you need and they’ll keep regrowing for weeks.

2. Lettuce, Bok Choy & Celery

Skill Level: Easy

Time to see growth: 3–5 days

These greens are great for beginners and regrow surprisingly well.

How to grow:

Save the base (the root end) after cutting. Place it in a shallow dish with ½ inch of water. Set it in sunlight and change the water every 2 days. After 7–10 days, transfer to soil for best results.

What to expect:

New leaves will sprout from the center. Lettuce won’t regrow a full head, but you’ll get tender baby greens.

3. Carrots (Tops Only)

Skill Level: Easy

Time to see growth: 1 week

You won’t regrow full carrots, but you can grow carrot greens, which are edible and flavorful.

How to grow:

Save the top 1 inch of a carrot. Place it cut-side down in a shallow plate with just enough water to touch the bottom. Put it in sunlight. Change the water every 1–2 days.

What to expect:

Feathery carrot tops grow quickly and can be used in: pesto salads sautés chimichurri

4. Potatoes & Sweet Potatoes

Skill Level: Medium

Time to see growth: 1–2 weeks

Potatoes grow from the “eyes” or sprouts on old potatoes.

How to grow:

Choose a potato with eyes or small sprouts. Cut it into chunks (each with at least one eye). Let them dry 24 hours to prevent rotting. Plant 4–6 inches deep in soil or a bucket with drainage.

What to expect:

These plants grow well in containers. The more soil you mound up as they grow, the more potatoes you’ll get.

5. Garlic

Skill Level: Easy

Time to see growth: 7–10 days

Garlic is one of the most satisfying kitchen scraps to regrow.

How to grow:

Plant a single clove pointed side up, 1–2 inches deep in soil. Water lightly. Place in full sun.

What to expect:

The green shoots (garlic scapes) can be harvested for cooking. If given enough time, the clove can grow into a full new bulb.

6. Herbs: Basil, Mint, Cilantro

Skill Level: Easy

Time to see growth: 5–7 days

Regrowing herbs helps you avoid buying new bunches every week.

How to grow:

Trim off leaves from the bottom of the stem. Place stem cuttings in a jar of water. Keep jars in bright, indirect light. After roots form (1–2 inches), transfer to soil.

What to expect:

Many herbs will grow a full new plant with proper watering and sunlight.

Tips for Growing from Scraps Successfully

1. Use Clear Jars or Containers

Seeing the water line helps prevent rotting and reminds you to refresh water.

2. Change Water Frequently

Every 1–3 days prevents bacteria and mold.

3. Use Filtered Water if Possible

Chlorine in tap water can slow growth.

4. Give Them Light — but Not Intense Heat

Most scraps love bright windows, not direct scorching sun.

5. Transfer to Soil When Ready

Growing in water starts the roots, but soil creates long-term plants.

6. Don’t Overcrowd

Give each scrap enough space for airflow and root growth.

Sustainable Benefits of Regrowing Scraps

Reduces kitchen waste Saves money on herbs, greens, and veggies

Teaches valuable gardening skills Encourages mindful, sustainable eating

Perfect for year-round indoor gardening

Regrowing vegetables from kitchen scraps is one of the simplest ways to start gardening, cut waste, and enjoy fresh food. With just a few jars, sunlight, and some patience, your kitchen can transform into a mini indoor garden. Whether you’re growing green onions for weeknight meals or sprouting herbs for fresh flavor, this low-effort, high-reward hobby brings sustainability right into your home.

December 1, 2025December 1, 2025

Celebrate the Holidays Sustainably: A Complete Guide to Zero-Waste Festivities

The holiday season is one of joy, celebration, and connection — but it’s also one of the biggest contributors to food waste, single-use plastics, and environmental impact each year. From leftover feasts to disposable decorations, the season can leave a significant footprint.

The good news? With thoughtful planning, creativity, and a few sustainable swaps, you can enjoy the holidays fully without harming the planet. Here’s a comprehensive guide filled with tips, tricks, and actionable strategies for a zero-waste, plant-based holiday season.

1. Smart Holiday Meal Planning

One of the biggest contributors to holiday waste is over-purchasing ingredients. Thoughtful meal planning can save money, reduce waste, and make cooking stress-free.

Tips & Tricks:

Estimate Guest Portions: Use online calculators or past experience to determine how much each person will actually eat. For example, plan ½ cup cooked grains, ¾ cup vegetables, and 1–2 servings of main dishes per person.

Flexible Menus: Choose ingredients that can be used in multiple dishes. For instance, sweet potatoes can be roasted, mashed, or turned into a pie.

Inventory First: Check your pantry, fridge, and freezer before shopping. Use up ingredients nearing expiration in your holiday menu.

Pro Hack: Make a “must-use” list of ingredients to ensure nothing goes to waste, e.g., frozen greens → soups, leftover grains → grain bowls.

2. Embrace Plant-Based and Seasonal Ingredients

Plant-based holiday meals are not only kinder to animals but also lighter on the planet. Seasonal ingredients are fresher, more flavorful, and often more affordable.

Tips & Tricks:

Seasonal Stars: Winter squash, root vegetables, citrus, pomegranates, Brussels sprouts, and leafy greens are all in season during the holidays.

Frozen & Canned Are Friends: Frozen berries, peas, corn, or canned beans can reduce spoilage. They are just as nutritious and often harvested at peak freshness.

Flavor Boosters: Use herbs, citrus zest, garlic, onions, and spices to enhance meals naturally.

Example Menu Swap:

Traditional mashed potatoes → mashed cauliflower + roasted garlic + olive oil for creamy, nutrient-packed side. Turkey → lentil loaf or chickpea “nut roast” with seasonal herbs.

3. Creative Leftover Solutions

Leftovers don’t have to mean extra waste — they can be reimagined into entirely new meals.

Ideas & Tricks:

Vegetables: Roast leftover veggies into soups, stir-fries, or grain bowls.

Grains & Legumes: Mix leftover rice, quinoa, or beans with frozen veggies and spices for a hearty stir-fry or burrito filling.

Bread & Starches: Stale bread → vegan stuffing, croutons, or bread pudding. Mashed potatoes → potato pancakes or shepherd’s pie topping.

Fruit: Overripe fruit → smoothies, compotes, sauces, or baked desserts.

Pro Tip: Keep a clear set of containers for leftovers. Label with the date and use within 3–5 days, or freeze for longer storage.

4. Sustainable Decor and Tableware

The holiday season generates a lot of disposable waste from single-use plates, napkins, and wrapping. Small swaps can make a big impact.

Tips & Tricks:

Natural Decorations: Pinecones, evergreen branches, citrus slices, cinnamon sticks, or dried flowers can create a beautiful table setting.

Reusable Tableware: Invest in cloth napkins, ceramic plates, and metal utensils. They last for years and reduce single-use waste.

DIY Wrapping: Use fabric scraps, reusable gift bags, or recycled paper instead of new wrapping paper.

Eco-Friendly Centerpieces: Mason jars, wooden bowls, or reusable trays for candles, fruit, or greenery.

5. Efficient Cooking Techniques

Cooking efficiently saves energy, time, and money, especially when hosting a holiday feast.

Tips & Tricks:

Batch Cooking: Cook multiple dishes at once. Roasted vegetables, grains, or beans can be used in several recipes.

Use Lids & Steam: Cover pots to reduce cooking time and energy usage.

Cook with Friends: Hosting a small cooking party? Divide tasks to save time and energy.

Compost Scraps: Vegetable peels, cores, coffee grounds, and tea leaves can be composted instead of tossed in the trash.

6. Mindful Gifting & Community Giving

Sustainable holidays go beyond food — gifting and activities can also be eco-conscious.

Ideas & Tricks:

DIY Gifts: Homemade jams, spice blends, baked goods, or herbal teas in reusable jars.

Experiences Over Objects: Tickets to events, classes, or memberships reduce material waste.

Charitable Giving: Donate to wildlife conservation, animal rescue, or environmental organizations in lieu of gifts.

Upcycled Gifts: Reuse containers, jars, or fabric creatively to package gifts.

The holidays don’t have to come at the expense of the planet. By planning thoughtfully, using seasonal plant-based ingredients, repurposing leftovers, and adopting small sustainable swaps, you can celebrate fully while reducing waste, saving money, and protecting wildlife.

With a zero-waste holiday approach, every meal, every decoration, and every gift can reflect joy, mindfulness, and care for the planet — making your holiday truly meaningful.

December 1, 2025December 1, 2025

Pantry Staples & Zero-Waste Cooking: Easy, Budget-Friendly, and Sustainable Meals

Cooking with pantry staples, canned goods, and frozen produce isn’t just convenient — it’s a smart, budget-friendly, and sustainable way to feed yourself and your family. With a little creativity, you can transform shelf-stable ingredients into delicious, nutrient-packed meals while reducing food waste and keeping your kitchen organized.

In this post, we’ll explore practical recipes, zero-waste tips, and meal prep ideas to make pantry cooking both exciting and eco-conscious.

Why Pantry Staples & Zero-Waste Cooking Matter

Convenience: You always have ingredients on hand for quick meals.

Budget-Friendly: Shelf-stable foods like beans, lentils, grains, and canned veggies are economical and last longer.

Sustainability: Using what you already have reduces food waste, saves money, and helps the planet.

Flexibility: Pantry cooking encourages creativity — you can mix and match flavors, textures, and cuisines with minimal effort.

Pantry Staples to Keep on Hand

Here’s a list of versatile staples that make zero-waste cooking simple:

Grains & Pasta

Rice (white, brown, or wild) Quinoa, bulgur, or couscous Dried pasta or noodles

Canned & Jarred Goods

Beans (chickpeas, black beans, lentils) Tomatoes (diced, crushed, or whole) Coconut milk or plant-based cream alternatives Olives, artichokes, pickles

Frozen Produce

Mixed vegetables (peas, corn, carrots, broccoli) Spinach or kale Berries for smoothies or desserts Fruit chunks for quick breakfasts

Spices, Herbs & Condiments

Garlic powder, onion powder, smoked paprika, cumin, curry powder Soy sauce, miso paste, vinegar, hot sauce, mustard Nutritional yeast, tahini, peanut butter

Zero-Waste Tips for the Pantry

Label & Rotate: Keep older items at the front of shelves to use them first. Save Scraps: Vegetable ends, carrot peels, onion skins, and broccoli stems can be used for stocks or soups. Freeze Leftovers: Extra beans, sauces, or veggie scraps can be frozen for later. Repurpose Canned & Frozen Ingredients: Use leftover beans in salads, soups, or spreads; frozen veggies can become stir-fries, omelets, or pasta sauces. Batch Cook & Portion: Make large batches of rice, grains, or beans and freeze in individual portions for quick meals.

Recipe Ideas Using Pantry Staples & Frozen Produce

1. One-Pot Chickpea & Tomato Stew

Ingredients

1 can chickpeas (drained and rinsed)

1 can diced tomatoes

1 cup frozen spinach

1 tsp smoked paprika

1 tsp cumin

Salt & pepper to taste

Directions

Heat a tablespoon of oil in a pot. Add spices and toast for 30 seconds. Add chickpeas, tomatoes, and frozen spinach. Simmer for 10–15 minutes. Serve over rice or quinoa.

Tip: Use leftover stew as a sandwich filling or a pasta sauce.

2. Pantry Pasta Primavera

Ingredients

8 oz pasta

1 can corn

1 cup frozen mixed vegetables

2 tbsp olive oil

2 tsp garlic powder Salt, pepper, and chili flakes

Directions

Cook pasta according to package instructions. While pasta cooks, sauté corn and frozen vegetables with olive oil and garlic powder. Toss cooked pasta with veggies, season, and serve.

Tip: Sprinkle with nutritional yeast for a cheesy flavor without dairy.

3. Lentil & Vegetable Stir-Fry

Ingredients

1 can lentils (drained and rinsed)

1 cup frozen broccoli

1 cup frozen carrots

2 tbsp soy sauce or tamari

1 tsp sesame oil

1 tsp ginger powder

Directions

Heat sesame oil in a pan. Add ginger powder and frozen vegetables. Stir-fry 5–7 minutes. Add lentils and soy sauce. Cook 3–4 more minutes. Serve with rice or noodles.

Tip: Add leftover rice from the fridge to make a quick stir-fried “fried rice.”

4. Quick Bean & Veggie Tacos

Ingredients

1 can black beans

½ cup frozen corn

½ tsp smoked paprika or hot sauce

Directions

Heat beans and corn with smoked paprika. Spoon into tortillas and top with salsa or avocado. Enjoy a no-fuss, flavorful meal in minutes.

Tip: Use leftover taco fillings for burrito bowls or salads the next day.

Meal Prep & Storage Ideas

Batch cook grains & beans: Store in airtight containers for 3–5 days. Freeze portions of sauces and soups: Makes quick weeknight dinners effortless. Pre-chop frozen vegetables: Helps speed up cooking for stir-fries, pasta, and soups. Keep a “use me first” basket: For items nearing expiration, plan meals around them to reduce waste.

Pantry staples and frozen produce aren’t just for emergencies — they can inspire creative, budget-friendly, and sustainable meals any day of the week. By planning ahead, using what you have, and embracing zero-waste strategies, you’ll save time, money, and reduce food waste — all while enjoying delicious, wholesome meals.

December 1, 2025

Top 7 Viral TikTok Recipes You Can Make Tonight

TikTok isn’t just about dance challenges — it’s full of food trends that are fun, easy, and incredibly shareable. Many of these recipes use plant-based ingredients and can be made in minutes. Whether you’re craving a cozy snack, indulgent dessert, or a quick dinner, these 7 viral recipes are perfect to try tonight.

1. Dalgona Whipped Coffee

The whipped coffee trend is creamy, frothy, and totally Instagram-worthy. Use plant-based milk and whip equal parts instant coffee, sugar, and hot water until fluffy. Pour over milk for a refreshing iced version or a warm, cozy drink.

2. Air-Fryer Cauliflower “Nuggets”

Crispy, bite-sized, and irresistible. Coat cauliflower florets in a seasoned batter and air-fry or bake until golden. Pair with a tangy dipping sauce or spicy buffalo glaze for a snack that’s sure to impress.

3. Baked Feta Pasta (with Plant-Based Feta)

Creamy, tangy, and simple. Bake cherry tomatoes with a block of plant-based feta or tofu, then mix with your favorite pasta. Add spinach or arugula for a green boost, and finish with fresh herbs or nutritional yeast.

4. Mini Pancake Cereal

Tiny pancakes turned into cereal are still trending! Make small pancakes, pour them into a bowl, and drizzle with syrup, yogurt, or nut butter. Top with berries or chocolate chips for a fun breakfast or dessert.

5. Cloud Bread

Soft, airy, and almost magical. Whip aquafaba (chickpea liquid) to stiff peaks, fold in flour and sugar, and bake for a fluffy bread perfect for sandwiches, toast, or snacks. Flavor with herbs, garlic, or nutritional yeast if you like.

6. Sushi Bowls

Colorful, deconstructed sushi bowls are easy to customize. Layer rice with avocado, cucumber, carrot, edamame, pickled ginger, and nori, then drizzle with soy sauce or spicy mayo. Add baked tofu or tempeh for extra protein.

7. Chocolate Lava Mug Cake

Indulgence in minutes. Mix plant-based milk, flour, cocoa powder, sugar, and a chocolate chunk in a mug, microwave 2–3 minutes, and enjoy a gooey, molten dessert. Top with berries or coconut whipped cream for extra flair.

December 1, 2025December 1, 2025

Foods That Support Mental Health Naturally

Your diet plays a crucial role not just in physical health, but in mental well-being too. Certain nutrients and foods can help support mood, focus, and overall brain function. Incorporating plant-based sources of omega-3 fatty acids, magnesium, and antioxidants into your daily routine can be a simple yet powerful way to naturally boost mental health. Here’s a closer look at the foods you should consider and why.

1. Omega-3-Rich Plant Foods

Omega-3 fatty acids are essential for brain health. They help build cell membranes in the brain, reduce inflammation, and support neurotransmitter function — all of which influence mood, memory, and cognitive performance.

Key Plant-Based Sources:

Chia seeds – 1–2 tablespoons per day Flaxseeds – 1 tablespoon ground per day Walnuts – about 1 ounce (¼ cup) per day Hemp seeds – 2–3 tablespoons per day Algal oil – plant-based supplement alternative

Benefits:

May help reduce symptoms of depression and anxiety Supports memory, focus, and overall cognitive function Anti-inflammatory properties beneficial for brain health

Tip: Grind flaxseeds for better absorption and sprinkle on oatmeal, smoothies, or salads. Walnuts and chia seeds can also be added to baked goods or energy bars.

2. Magnesium-Rich Nuts and Seeds

Magnesium is a mineral essential for nerve function and mood regulation. Low magnesium levels have been linked to increased anxiety, irritability, and stress. Including magnesium-rich foods in your diet can help calm the nervous system and support better sleep and relaxation.

Key Plant-Based Sources:

Almonds – ¼ cup (about 23 almonds) per day Pumpkin seeds – 2 tablespoons per day Cashews – ¼ cup per day Sunflower seeds – 2 tablespoons per day Spinach and other leafy greens – 1–2 cups cooked per day

Benefits:

Supports mood stability and reduces symptoms of anxiety Helps regulate sleep patterns and reduce fatigue Supports nerve and muscle function

Tip: Snack on a small handful of nuts or sprinkle seeds over salads, yogurt, or smoothie bowls to easily reach your daily magnesium goals.

3. Antioxidant-Rich Berries

Berries are packed with antioxidants, particularly flavonoids, which reduce oxidative stress in the brain and support cognitive function. Antioxidants can also help lower inflammation that may affect mood and brain health.

Key Options & Serving Sizes:

Blueberries – ½ cup per day Strawberries – ½ cup per day Raspberries – ½ cup per day Blackberries – ½ cup per day Goji berries – 2 tablespoons per day

Benefits:

Protect brain cells from oxidative damage Improve memory, learning, and overall cognitive performance May reduce symptoms of depression and support emotional well-being

Tip: Add berries to oatmeal, smoothies, salads, or enjoy them as a snack. Frozen berries retain most of their antioxidant content and are convenient year-round.

Daily Routine Example

Here’s how you could combine these foods for mental health support:

Breakfast: Oatmeal topped with chia seeds, blueberries, and almonds

Snack: Handful of walnuts or pumpkin seeds

Lunch: Spinach salad with hemp seeds, strawberries, and a light dressing

Snack or Smoothie: Banana, almond milk, flaxseed, and frozen berries

Dinner: Stir-fried vegetables with tofu, sprinkled with sunflower seeds

Incorporating omega-3s, magnesium, and antioxidant-rich foods into your diet is a natural way to support brain function, mood, and focus. Small, consistent daily servings of these nutrient-rich foods can help protect mental health and improve overall well-being.

December 1, 2025December 1, 2025

Everyday Foods That Boost Immunity Naturally

A strong immune system is key to staying healthy year-round, and the best part is that nature has already stocked your kitchen with powerful foods to help. From spices to fruits, several common ingredients not only enhance the flavor of your meals but also give your immune system a natural boost. Here’s a look at some everyday foods you can incorporate into your diet to strengthen your body’s defenses.

1. Garlic

Garlic isn’t just a flavor powerhouse — it’s also a potent immune booster. Rich in compounds like allicin, garlic helps fight infections and supports the body’s natural defenses. Studies have shown that regular garlic consumption can reduce the severity and frequency of colds and other viral illnesses. Try adding fresh garlic to stir-fries, soups, or roasted vegetables for both taste and health benefits.

2. Ginger

Ginger has been used for centuries as a natural remedy for inflammation and digestive issues. It contains gingerol, a bioactive compound with antioxidant and anti-inflammatory effects. Consuming ginger regularly can help soothe sore throats, reduce inflammation, and support overall immunity. Fresh ginger can be added to teas, smoothies, soups, or even roasted vegetable dishes.

3. Turmeric

Turmeric is famous for its bright yellow color, but it’s the compound curcumin that makes it so powerful for your immune system. Curcumin has strong anti-inflammatory and antioxidant properties, which can help regulate immune responses and protect against illness. For best absorption, combine turmeric with a pinch of black pepper in soups, curries, or golden milk.

4. Citrus Fruits

Vitamin C is well-known for its immune-boosting effects, and citrus fruits are one of the richest natural sources. Oranges, lemons, limes, and grapefruits help stimulate white blood cell production, which is essential for fighting infections. Add citrus to your morning water, smoothies, or salads to get a refreshing immune lift.

5. Green Leafy Vegetables

Vegetables like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that support immune health. They’re rich in vitamin C, vitamin E, and beta-carotene, all of which help the body fight off pathogens. Include leafy greens in salads, stir-fries, or smoothies to increase nutrient density and give your immune system a natural edge.

6. Yogurt or Plant-Based Alternatives

Probiotics — the beneficial bacteria found in yogurt and fermented plant-based alternatives — help balance gut microbiota, which is crucial for immune function. A healthy gut contributes to stronger defenses against infections. Choose unsweetened yogurt or fortified plant-based alternatives and enjoy it as a snack or breakfast topping.

Tips for Maximizing Immune Benefits

Eat a variety of these foods daily to cover multiple nutrients. Use fresh, whole ingredients whenever possible. Combine immune-boosting foods with healthy lifestyle habits like regular exercise, adequate sleep, and stress management for optimal results.

Incorporating these everyday foods into your diet is a simple and delicious way to naturally strengthen your immune system. Small, consistent changes — like adding garlic to dinner or sipping a ginger-citrus tea — can make a big difference in your body’s ability to fight off illness.

December 1, 2025

5 Simple Plant-Based Swaps to Boost Your Nutrition Without Sacrificing Flavor

Think eating healthier means bland meals or complicated recipes? Think again! With just a few simple swaps, you can transform everyday dishes into nutrient-packed, plant-forward meals that are as delicious as they are good for you. These five easy changes will boost your nutrition without sacrificing flavor — and your taste buds will thank you.

1. Swap Refined Grains for Whole Grains

Ditch white rice and regular pasta for whole-grain alternatives like quinoa, brown rice, farro, or whole-grain pasta. Whole grains are loaded with fiber, B vitamins, and minerals to keep your digestion on track and energy steady. Bonus: quinoa is a complete protein, providing all nine essential amino acids — perfect for plant-based meals.

2. Replace Sugary Drinks with Nutrient-Packed Smoothies or Infused Water

Skip the soda and sweetened drinks, and grab a nutrient-rich smoothie or infused water instead. Add fruits, leafy greens, or even a scoop of plant-based protein to stay hydrated while fueling your body with fiber, vitamins, and antioxidants — without the sugar crash.

3. Add Legumes or Plant Proteins Instead of Processed Meats

Beans, lentils, tofu, and chickpeas aren’t just filling — they’re heart-healthy, protein-packed, and sustainable. By swapping out processed meats, you reduce saturated fat intake, improve cholesterol levels, and help your meals support the planet as well as your body.

4. Incorporate Colorful Fruits and Veggies into Every Meal

Eating a rainbow isn’t just for fun — it’s a shortcut to better health. Blend fruits and veggies into smoothies, stir them into sauces, or snack on them with hummus. Every color brings unique nutrients and antioxidants, making your meals more nutritious and visually appealing.

5. Use Healthy Fats Instead of Saturated or Trans Fats

Avocados, nuts, seeds, and olive oil aren’t just flavorful — they support your brain, heart, and skin. Replace butter, margarine, or heavy cream with these healthy alternatives. Even a drizzle of olive oil or a handful of nuts can elevate a meal while boosting essential fatty acids.

Healthy eating doesn’t have to be complicated or tasteless. With these five simple swaps, you can nourish your body, protect your health, and still enjoy every bite. Start small, make one change at a time, and watch your meals — and your energy — transform.

October 28, 2021October 28, 2021

Mushroom Bisque

There is nothing more satisfying during Fall than a big ol’ bowl of mushroom bisque! What makes this dish satisfying and rich with deep flavor is all from caramelizing the onions and mushrooms. Simple enough right?

Yield: 5 servings

Ingredients

4 cups vegetable broth

.5 oz. dried porcini mushrooms

5 Tbsp. plant-based butter

1 cup shiitake mushrooms, chopped

4 cups baby Bella mushrooms, chopped

1/4 cup shallots, minced

1/4 cup yellow onion, minced

2 garlic cloves, minced

2 Tbsp. sherry vinegar

5 Tbsp. organic all-purpose flour

1 bay leaf

3/4 tsp. Himalayan pink salt

1/4 tsp. ground black pepper

Directions

In a small pot on medium heat, boil vegetable broth and remove from heat. Add dried porcini mushrooms and steep for 30 minutes, covered. Remove mushrooms and finely chop.
In a pot on medium heat, add butter, mushrooms, chopped porcini mushrooms, onion and sauté for 7 minutes. Add garlic and cook for 1 minute. Deglaze pan with sherry vinegar and cook for 1 minute.
Sprinkle with flour and stir, cooking for 1 minute. Slowly pour the broth in as you mix, and bring to boil. Reduce heat to low, add bay leaf, salt, pepper, and simmer, covered, for 25 minutes. Remove bay leaf.
Blend 1 1/2 cups of bisque and pour it back into the pot, stirring until mixed evenly.
Serve with bread or stir in non-dairy cream topped with chives.

Chef’s tip: Make the night before to let the flavors meld together.

October 5, 2021October 5, 2021

French Onion Grilled Cheese

Do you love grilled cheese? If yes, than you will surely love this French onion style grilled cheese. The key to making this sandwich is browning the bread just enough so its perfectly golden brown and crispy all around. This makes for the perfect afternoon lunch for the kids or adults!

Yield: 2

Ingredients

1 Tbsp. avocado oil

3 Tbsp. plant-based butter, plus more pan

1 lb. Vidalia onions, thinly sliced

1/4 tsp. Himalayan pink salt

1 large spring thyme

2 tsp. sherry vinegar

4 oz. non-dairy cheese

4 slices bread

Directions

In a skillet over medium heat, add oil, 2 tablespoons butter and sauté onions with thyme for 20 minutes. Sprinkle with salt and stir to combine.
Once done, remove thyme sprig, add sherry and cook for an additional minute. Season with pepper and remove from the heat. Transfer onions to a bowl with cheese and stir until melted and well combined. Wipe the skillet down to reuse.
Preheat skillet over medium heat. Butter two slices of bread and set down in pan and top each with onion mixture. Butter remaining slices of bread and set on top. Cook for 2 minutes or until brown. Flip and cook an additional 2 minutes.
Slice and serve Immediately.

Chef’s tip: Use this mixture in mashed potatoes for extra flavor!

September 27, 2021

Sweet Potato Burgers

Some days you just need a burger. So why not bite into this plant-based burger that is made with sweet potato, quinoa and black beans! It packs tons of flavor and is a great alternative to store-bought meat alternatives. Whether you make these fresh or have them frozen, they are highly satisfying and always filling. Let’s get cooking!

Yield: 8 patties

Ingredients

1.5 lbs sweet potato

1/2 cup quinoa, rinsed

1 cup vegetable broth

1 1/2 cups cooked black beans, rinsed and drained

1 small red onion (about 1/2 large red onion)

1/2 large red bell pepper, diced

1/3 cup cilantro, chopped (optional)

2 garlic cloves, minced

1 1/2 tsp. smoked paprika

1 3/4 tsp. ground cumin

1 tsp. chili powder

1/2 tsp. Himalayan pink salt

1/4 tsp. ground black pepper

1 1/4 cups quick cooking oats

8 burger buns

Directions

Preheat oven to 400°F. Line a baking sheet with parchment paper and place sweet potatoes on. Poke each with a fork 4-5 times and roast for 60-75 minutes. Remove from oven and once cool to handle, remove skin and mash.
Keep oven temp at 400 degrees F. Prepare baking sheet with parchment paper and set aside.
In a small pot over medium heat, bring vegetable broth to a boil. Add quinoa and reduce heat to low, simmering for 11 minutes. Remove from heat and cover, steaming for 10 minutes. Set aside.
In a stand mixer or large bowl, combine mashed sweet potato, cooked quinoa, black beans, red onion, red bell pepper, cilantro, garlic, seasoning, and oats. Mix with paddle attachment or large spoon until fully incorporated.
On preparer baking sheet, scoop and form mixture into patties. Refrigerate for 20 minutes. Remove from refrigerator once oven is heated.
Bake for 35 minutes. Remove from oven and let cool for 5 minutes before serving.
Serve on bun.

Chef’s tip: Freeze for up to 1 month!