Ten years ago, we created this magazine as a tool to help you, our readers, become the best version of yourselves. In our very first issue (don’t worry, we don’t expect you to remember—though we’re thrilled if you do!), founder James Rouse, ND, wrote, “I believe you are always only one moment away from making an empowered choice that can change the direction of your health, your well-being, and your life.”
We couldn’t agree more, and what better time to focus on becoming your best self than the turn of a new year?
Change often begins with reflection, and as we look back on the last decade, we’re proud that 95 percent of our readers say the magazine inspires them to try new products, and that 70 percent purchase more natural and organic products because of reading the magazine. It’s truly a privilege to share what we’re passionate about with hundreds of thousands of shoppers across the US, and one we don’t take lightly.
In this issue, we want to celebrate by highlighting the rising popularity of a plant-based diet and give you the tools you need to try it for yourself.
The trick is to find a balance that works for you and your family. Maybe that means turning over a new leaf and challenging yourself with solely plant-based eats (pp. 16). Or perhaps you want to ease into it, trading your go-to protein for a plant-based alternative that you may have overlooked (pp. 10) … or, that you don’t know how to cook (shh, we won’t tell!). Either way, we’ve got you covered. And as always, we’ve shared some of our favorite products (pp. 7) to kick-start your plant-based journey.
It’s daily adjustments, including those to your mindset, that make a difference over time. So, why not spruce things up in the kitchen? Try something new! At the very least, you can test new recipes, expand your cooking skills, and save a little money in the kitchen along the way. And for those of you
who may already lead a plant-based lifestyle, we hope this issue brings both fresh insights and flavorful recipes that you’ll love, too.
Modifying your habits isn’t always easy, and in the case of moving toward or following a plantbased diet, the side effects can be uncomfortable. Don’t worry—we’ve got your back with some easy hacks for better digestion (pp. 5) and tips for beating the bloat (pp. 29).
Though times have changed (ten years is a long time), our goal is the same as it was when we created our very first issue: To provide a resource where readers can find education, inspiration, and very-doable practices and recipes. We hope this issue gives you the knowledge and extra nudge you need to flourish. Remember, change starts with simple choices in everyday moments … even those in the aisles of your local grocery store. Together, let’s make them count!
Here’s to a healthier future for us all.
—The Live Naturally teamWINTER 2023
Orange Chick’n, 14
Vegan Reeses Cookie Dough, 15
Fettucine in Black Pepper Sauce, 15
Warming Emerald Green Soup, 17
Detox Salad with Tofu Mayo, 17
Indian Spiced Sweet Potato Jackets, 18
Winter Mexican Stew, 19
Roasted Cauliflower with Pecan Date Crumble, 21
Lentil Shepherd’s Pie, 21
Banana French Toast with Raspberry Syrup, 22
Vegan Queso Dip, 23
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Acommon motive for moving to a plant-based diet is to feel better—but what about those who are finding that’s just not the case? It may come as a surprise to some, but digestive issues aren’t an uncommon side effect of a newly acquired plant-based diet, with symptoms often including bloating, gas, irregular bowel movements, and more. However, there’s no reason to be afraid of making the switch with a few digestible solutions.
Fiber is a carbohydrate from plants that our body can’t digest. It provides many benefits, including aiding the digestive system to bind food and move it through more efficiently, keeping you regular. However, only about 5 percent of the population meets the recommended for fiber intake. (Current USDA guidelines for daily fiber intake suggest about 25 g per day for women and 31 g for men aged 31 to 50.)
Because plants are full of fiber, moving toward a more plant-forward diet may mean upping your intake without even trying! However, increasing your intake too quickly can cause bloating, abdominal discomfort, gas, and even constipation. By paying attention and increasing fiber gradually—letting your gut adjust to the change—you may be able to reduce or avoid some of these issues.
Eating more fiber without increasing your water intake may cause a range of unpleasant digestive side effects. For example, constipation is often the result of inadequate water intake. To help lessen these symptoms, aim for at least eight glasses of water a day. If you’re having a tough time drinking enough water, focus on foods that have a higher water content, such as berries, tomato, celery, lettuce, and cucumber.
Probiotics are gut bacteria that offer a helping hand when it comes to digestion. You can increase your probiotic intake with fermented foods, such as kimchi, sauerkraut, and tempeh, or by sipping on some kombucha. Luckily, prebiotics—a type of plant fiber found in a variety of fruits, vegetables, beans, and whole grains—feed those good bacteria, too, so, with a healthy diet you can help keep your existing gut flora healthy and thriving.
While raw fruits and vegetables are a great choice, cooking them may make them easier to digest. Don’t worry, once your digestive system gets used to the change, you can start adding more raw fruits and vegetables back in.
Digestive enzymes help the body break down fats, proteins, and carbohydrates (including fiber). Although our bodies produce digestive enzymes naturally, supplementing may ease digestive disorder symptoms. If you’re struggling to adjust to a plant-based diet, speak to a health-care professional about trying a plant-based digestive enzyme.
Tracey Shaffer (RDN, LD, NBCHWC) is a seasoned dietitian and certified health coach who’s committed to helping patients improve their health and wellness. She‘s able to connect with people at all stages of their journeys and believes that small steps can lead to big changes.
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With these trusted brands, it’s never been easier to enjoy plant-based success
JUST Egg does the trick when you find your plantbased breakfast isn’t all it’s cracked up to be. With 5 g of protein per serving and no cholesterol, this pillowy egg substitute is sure to curb your cravings—whether they’re for omelettes, French toast, or a classic scramble.
Legume Pasta
There’s just something about twisting a fork into a hearty pasta that warms the soul during the cold winter months. And though most dried pasta is made without eggs, a common concern for those wanting to move toward a vegetarian or plant-based diet is a lack of protein. Enter Barilla Legume Pasta. Made of either chickpeas or red lentils, these delicious little morsels include just one ingredient and are a great source of protein and fiber—so you can feel good about diving into a bowl of this classic comfort food.
It turns out you can have that big, juicy burger and eat it too with Beyond Meat’s “delicious, nutritious, and sustainable proteins.” But with more than just burgers— we’re talking steak strips, sausages, breakfast patties, popcorn chicken, chicken tenders, and jerky—stocking up with Beyond Meat ensures no meal is off limits!
Original Fruit & Nut Bars
What started with a bit of hunger on a hike turned into a business now 20plus years in the making. Mindfully made using anywhere from two to nine whole-food ingredients, these grab-and-go hunger savers are a good source of fiber, with a bonus boost of protein. Plus, they’re vegan, kosher, non GMO, and free from gluten, soy, and artificial sweeteners. And with an impressive list of flavors, chances are you’ll find at least one the whole family will love!
BUTTER GET. CREATIVE!.
a flax or chia seed “egg” to mimic the hold that eggs lend to recipes, or aquafaba (the liquid from cooking chickpeas) for egg whites
MEAT
tempeh and tofu, which will absorb all those tasty flavors from the dish; or mix up walnuts and mushrooms with your favorite flavorings to replicate ground beef
nutritional yeast, which has a creamy texture and nutty cheese-like flavor (and subs easily for parmesan); or crumbled tofu for a ricotta-like texture
These product picks will ensure everyone around the table can enjoy!
Oatly makes it easy. No milk, no soy, just a shelf-stable milk alternative that’s still got all the good stuff … and no added sugar. It’s balanced with protein, carbs, fiber, and healthy fats and enriched with vitamins D, B12, riboflavin, and calcium. Take your pick from original, low fat, full fat, barista, or chocolate, and drink up!
Unsweetened Almond and Coconut Creamer
Who said anything about sacrifice?
With less than 10 ingredients, Nutpods Unsweetened Almond and Coconut Creamer is a simple (and vegan) way to add creaminess and flavor with just 1 g of fat per serving and no added sweeteners. Indulge in flavors including original, French vanilla, hazelnut, and more.
Original Unsweetened Plant-Based Milk
This rich and creamy vegan milk alternative is a great source of iron and vitamin D, is naturally sugar free, packs in 8 g of (pea) protein per serving, and contains more calcium than most 2 percent milks. Plus, because it’s shelf stable, you can be at ease knowing you’ve always got a bottle on hand (no neighbor-trading or unexpected trips to the store needed).
Greek
With a growing variety of plant-based dairy options it’s important to choose products that are right for you. As you peruse the aisles and nutrition labels, look for sweeteners and artificial flavors, which you may want to avoid; check to see if your plant-based dairy of choice has been fortified with vitamin D and calcium (and, if not, consider another source); and keep an eye on the protein content as this can vary.
A leader in the animalfree dairy industry, Miyoko’s Creamery is on a mission to create dairy products that are “kinder, greener, healthier, and tastier”—so you can butter your bread … better. Their European Style Cultured Vegan Butters (salted and unsalted) are cashewand coconut oilbased, kosher, and free from lactose, gluten, soy, and palm oil. For an allergenfriendly option, opt for Miyoko’s Spreadable Cultured Vegan Oat Milk Butter, which is nut free. And for an extra-special treat, try their growing selection of vegan cheeses.
With simple ingredients and a thick and creamy texture, Silk Greek Style vegan yogurt doesn’t feel like an “alternative.” Like classic Greek yogurts, this coconut milk version is a great source of protein (10 g per serving, to be exact) with the lower sugar levels that consumers have come to love. It’s also a good source of calcium, vitamin D, and live and active cultures—so you can get those good gut bugs without the dairy. Flavors include vanilla, strawberry, and lemon.
Whether you’re vegan, vegetarian, or just looking for variety, here’s an easy guide to get you cooking with common plant-based proteins
BY ADAM MEYERTofu is a versatile plant protein made from soybeans that can be enjoyed as a protein-packed side dish or as the star of a meal. This plant protein is low in saturated fats, high in polyunsaturated fats, and cholesterol free— making it a healthy addition to any diet.
Only have 10 minutes to spare? Packaged tofu is ready to eat. Simply cut into cubes, season, and enjoy as a quick snack.
Chop a block of tofu into one-inch cubes, toss in a bowl with seasonings and olive oil, then bake for 35 minutes at 350 F.
Tofu scramble is a delicious and light breakfast option. Break up tofu in a pan over medium heat, add seasoning, and voila!
Pair tofu with soy sauce and nutritional yeast, a side of rice, and vegetables. If you know, you know. If you don’t ... time to find out!
Tofu absorbs flavor very quickly. Soak tofu in a marinade for a few hours or overnight before cooking to significantly enhance its flavor.
NUTRITIONAL INFO PER 1 CUP SERVING: 362 CAL; 44 G PROTEIN; 22 G FAT; 7 G CARB (1 G SUGAR); 35 MG SODIUM; 6 G FIBER
Though technically a seed, quinoa is considered a whole grain. It’s an excellent source of plant protein as it’s one of the rare “complete proteins” in the plant kingdom, meaning it contains all nine essential amino acids that your body can’t produce on its own. It’s also gluten free!
Batch cook two cups of quinoa and store in the fridge in an airtight container for up to one week.
Season quinoa with salt, pepper, and a dash of turmeric while it’s simmering to add a nice earthy flavor and boost its antiinflammatory properties.
Try a kale salad tossed with quinoa, apple cider vinegar, and veggies for a nutritious lunch that’s light and high in protein.
Add cooked quinoa to a garden salad loaded with tomato, cucumber, spinach, and freshly squeezed lemon for a boost in calories and protein and a refreshing side to your favorite winter comforts.
Quinoa should be rinsed under cold water before cooking to improve digestibility and remove the bitter flavor caused by its protective coating, saponin.
NUTRITIONAL INFO PER 1 CUP SERVING: 222 CAL; 8 G PROTEIN; 4 G FAT; 39 G CARB (2 G SUGAR); 13 MG SODIUM; 5 G FIBER
A lesser-known plant-based protein, seitan is made from gluten, which is the protein portion of wheat. Its chewy texture mimics meat in taste and experience but, being low in fat and carbs, it’s a healthy alternative that’s great in veggie soups, stews, and chilis.
PER SERVING: 68 CAL; 8 G PROTEIN; 1 G FAT; 8 G CARB (1 G SUGAR); 193 MG SODIUM; 2 G FIBER
With a wide variety of nuts and seeds to choose from, you’re bound to find an option you love. Nuts and seeds are packed with vitamins, minerals, fiber, healthy fats, and plant protein that protect your heart, boost brain health, and deliver sustainable energy throughout the day.
Keep a jar of your favorite nuts on the kitchen counter. A handful of nuts is a great option when you need a quick snack.
Oven roasted walnuts are great on their own and make a welcomed addition to salads. Toss in oil and seasonings then roast for 10 minutes at 350 F.
Sprinkle flax, chia, or hemp seeds on a smoothie bowl or your morning oatmeal. Add in berries and banana for a nutritious and delicious breakfast.
Nuts and seeds are the cornerstone of any great trail mix. Mix an assortment of almonds, walnuts, cashews, sunflower seeds, and pumpkin seeds with raisins, goji berries, and dried fruit.
Soaking nuts in an airtight glass container overnight initiates the sprouting process. Sprouting increases protein content, improves digestion, and helps your body absorb more nutrients.
NUTRITIONAL INFO PER 1 CUP SERVING OF ASSORTED NUTS: 605 CAL; 20 G PROTEIN; 54 G FAT; 21 G CARB (5 G SUGAR); 313 MG SODIUM; 8 MG FIBER
Adam Meyer is a health writer, certified holistic nutritionist, and plant-based athlete. Find him running trails, working out in his home gym, writing in a coffee shop, or on Instagram and Twitter: @adammeyerrhn. adammeyerhealthwriter.com
Part of the legume family, beans and lentils are an affordable plant protein that pack a ton of nutrition. These tiny protein powerhouses are high in vitamins, minerals, fiber, and slow-releasing carbs to deliver sustainable energy while improving digestion and gut health.
Canned
Season and mash beans to make a creamy purée as a dip or side. Add red lentils to a salad for some extra deliciousness.
Rinse dry beans and cover with water in an oven-safe dish. Bake for up to two hours at 375 F, depending on the variety.
Pair beans with brown rice, lettuce, onions, and tomatoes for a tasty bowl entrée. Try squirting fresh lemon juice on lentils with mashed avocado for a yummy and rich side dish.
Vitamin C significantly enhances iron absorption. Since lentils are an excellent source of iron, pair them with bell peppers, lemon, or other vitamin C-rich foods.
TRY.
Simple Truth Organic Dry Green Lentils
will require more time and energy in the kitchen. Or that we need fancy ingredients for food to be satisfying.
“I really wanted to show that with those simple ingredients … something as simple as chickpeas, something as simple as broccoli … how you could jazz it up using ingredients that you have at home.” Rose stands by the idea that if you put a little love and care into the parts of a dish you often neglect, or cast off as a “side,” you’ll be surprised at what can become the star.
In Crazy Good Vegan he proves that point, showing that food doesn’t need to be complicated, or take more time or money. It’s the same ingredients you’re likely already using, he says, “I’m just going to show you how to make it better.”
Lloyd Rose, chef and author of Crazy Good Vegan, has been cooking since he was a kid. Fascinated with how the flavors he was being introduced to by friends of varying ethnicities differed from the Jamaican flavors he’d grown up with, Rose began recreating what he was tasting, and learning to put his own unique spin on it.
When he switched to a vegan diet nearly six years ago, he had to relearn his favorite recipes, except this time, using only plant-based products. Lucky for us, he decided to start sharing his creations. Fast forward to today—a cookbook, 180 thousand Instagram followers, and millions of TikTok views later—Rose has built a career doing exactly what most of us are told not to do growing up: playing with his food.
“In the kitchen, I hate routine,” Rose says, referencing how food can become so
predictable. When you eat meat and make spaghetti, for example, you automatically reach for the ground beef. But Rose says his venture into veganism helped him break out of old habits and become more creative and intentional with his cooking.
“There’s so many ways to play with food … to create the same textures that you’re familiar with,” he says. When you eat a plant-based diet, the question becomes: “Hmm, what could I use today if I want that chicken-like texture. Do I want to use jackfruit today? Or do I want to use mushrooms today?” That’s when the adventure begins. “If I use mushrooms, then there’s a whole field of different mushrooms that give different kinds of textures or absorb flavors differently,” he says. “So, it’s fun. It’s exciting.”
However, as Rose explains, we often assume that stepping outside of our comfort zone, or learning something new,
Traveling with dietary restrictions can be daunting. However, Rose has never run into a situation where there wasn’t a vegan option available, which he chalks up to more than just good luck.
Rose explains that often chefs—whether at a restaurant or resort—have been trained to adapt and cater to specific dietary needs. However, sometimes they’re just not sure what you mean (by plant-based, for example), or whether they have food in the kitchen that you would like. To combat this, Rose’s number one tip is to speak up! If possible, build a connection with the kitchen and offer options based on what they’re already serving.
“They feel more and more comfortable as you suggest things to them that they have in the kitchen,” Rose explains, listing examples like a chickpea stew, or cauliflower in place of chicken. If all else fails, you can always go back for seconds of that garlic mash!
SERVES 2
14 oz extrafirm tofu
1/3 cup cornstarch
1/4 tsp ground white pepper
1/2 tsp kosher salt
Canola oil or other neutralflavored oil, for deepfrying
1 tsp freshly grated gingerroot
1/4 tsp red pepper chili flakes
1 Tbsp minced garlic
1/4 cup granulated sugar
1/4 cup pulp-free orange juice
1/4 cup white vinegar
3 Tbsp tamari or soy sauce
1/8 tsp orange zest
1 tsp sesame oil
Steamed jasmine rice, for serving Chopped green onions, for garnish
1. Drain the water in the package from the block of tofu, then use your hands to tear the tofu into medium bitesized pieces (see Tip).
2. In a large bowl, combine the tofu pieces, cornstarch, white pepper, and salt. Toss the tofu around in the bowl until all the pieces are coated.
3. Fill a deep pot with enough oil to deep-fry the tofu and bring the oil to 375 F. Deepfry the tofu pieces for 5 to 7 minutes or until the exterior becomes crispy with a light brown color. Remove the tofu pieces from the oil with a slotted spoon and place them on paper towels or a rack to drain.
4. In a large nonstick pan over medium-high heat, heat 1 teaspoon of the same oil that you used to deep fry. Add the ginger, red pepper chili flakes, and garlic, and cook for about 30 seconds until the garlic turns slightly brown. Add the sugar, orange juice, vinegar, and tamari, then stir until the sauce has reduced, about 5 minutes.
5. Add the tofu to the pan and gently stir until all the pieces are coated with the sauce. Mix in the orange zest and turn off the heat. Once the heat is off, mix in the sesame oil and serve hot with steamed jasmine rice and green onions.
PER SERVING: 597 CAL; 24 G PROTEIN; 24 G FAT; 74 G CARB (29 G SUGARS); 1478 MG SODIUM; 2.4 G FIBER
Tearing the tofu instead of slicing it makes for great texture as the coating will get into all the nooks and crannies.
16 oz fettuccine
1/4 cup plantbased butter
1/4 cup allpurpose flour
2 cups unflavored plant-based milk of your choice
1/4 tsp celery salt
1/2 tsp kosher salt, plus more to taste
1 tsp extra-virgin olive oil
2 Tbsp lemon juice
2 Tbsp red wine vinegar
2 Tbsp water
1 tsp freshly ground black pepper, plus more to taste
1 Tbsp nutritional yeast
1/2 tsp onion powder
1/4 tsp garlic powder
1/4 cup finely chopped Italian parsley
1. Bring a large pot of salted water to a boil. Add the fettuccine and cook it for 1 minute less than the time listed on the package. Before draining, ladle out 1 cup of the starchy pasta water and set it aside. Drain the pasta, then rinse it with cold water to prevent it from sticking together and set it aside.
are no clumps. Reduce the heat to medium, then whisk in the milk until it is entirely combined in the roux and there are no lumps.
3. To the skillet, add the celery salt, kosher salt, olive oil, lemon juice, red wine vinegar, water, black pepper, nutritional yeast, onion powder, and garlic powder. Cook for 7 to 10 minutes—7 minutes if you like your pasta sauce runny, 10 minutes if you prefer a thicker sauce for your pasta. (Keep in mind it will thicken a bit more once the pasta is added.)
4. Gently mix in the cooked fettuccine until it is entirely coated with the sauce. Let it cook for 1 minute more, then turn off the heat, and season with additional salt and pepper to taste. Stir in the parsley or use it to garnish the top of the pasta for each serving.
PER SERVING: 636 CAL; 21 G PROTEIN; 19 G FAT; 94 G CARB (0.5 G SUGARS); 676 MG SODIUM; 2 G FIBER
SERVES 3
1 can chickpeas, drained
1/4 cup creamy peanut butter, at room temperature 1/2 tsp kosher salt
3 1/2 Tbsp brown sugar
1 1/4 tsp vanilla extract 1 tsp melted coconut oil
2 Tbsp almond flour or oat flour
3 Tbsp dairy-free chocolate chips
1. In a large bowl, rinse the chickpeas under water, rubbing off the outer transparent shells. The shells will float to the top of the water in the bowl, while the shelled chickpeas will sink to the bottom. Skim the shells out of the water and discard them, then repeat to remove as many of the shells as you can.
2. Drain the chickpeas, then add them to a blender along with the peanut butter, salt, brown sugar, vanilla extract, coconut oil, and almond flour. Blend the mixture at low speed until a smooth, thick dough is formed, scraping down the sides of the blender if needed to fully incorporate.
3. Transfer the dough into a large bowl, and fold in the chocolate chips.
4. You can store the dough in the refrigerator covered in parchment paper (press it onto the cookie dough) and sealed in an airtight container for up to 5 days.
PER SERVING: 419 CAL; 14 G PROTEIN; 19 G FAT; 50 G CARB (21 G SUGARS); 750 MG SODIUM; 7 G FIBER
2. Meanwhile, in a large skillet, melt the plant-based butter over mediumlow heat. Whisk in the flour until there
Healthy plant foods to jump-start your engine and boost your immunity
1 Tbsp coconut oil
2 leeks, trimmed and washed thoroughly
2 large garlic cloves, minced 1-inch piece gingerroot, scraped and minced
3 cups chopped broccoli, including stalks
3 cups low-sodium vegetable stock
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
1/4 tsp cayenne
3 cups lightly packed baby spinach or kale leaves, divided 1 cup frozen peas, thawed 14 oz coconut milk
2 tsp coconut aminos or lowsodium tamari
1 Tbsp fresh lemon juice
GARNISH Chopped cilantro, plain coconut yogurt, sunflower or pumpkin seeds, and flaked coconut (optional)
1. In heavy saucepan, heat oil. Add leeks, garlic, and ginger and sauté over medium heat until soft but leeks are still bright green. Stir in broccoli, vegetable broth, and seasonings. Bring to a gentle boil. Cover and simmer for 5 to 7 minutes, or just until broccoli is tender but still bright green. Stir in 2 cups spinach, peas, coconut milk, and coconut aminos or tamari, if using. Heat through.
2. Transfer to a blender in batches and whirl until smooth. Stir in fresh lemon juice. Add more cayenne, to taste, if you wish. Chop remaining cup of spinach and fold in. Ladle into bowls and top with garnishes.
PER SERVING: 209 CAL; 5 G PROTEIN; 17 G FAT; 14 G CARB (3 G SUGARS); 311 MG SODIUM; 3 G FIBER
Tofu mayo is delicious drizzled over any salad. It’s excellent for a Caesar salad, over roasted beets, and even asparagus and broccoli.
1. Rinse and drain tofu. Place in blender, food processor, or cup of immersion blender. Start with 1 Tbsp lemon juice and whirl mixture, adding remaining toppings and scraping down sides of the bowl or cup until tofu is creamy and smooth. Taste, and add more lemon juice and seasonings if you wish. Add a splash of water if you’d like a thinner consistency. Mayonnaise can be stored in a tightly covered container in the refrigerator for up to a week.
2. Bring pan of water to a boil. Remove from heat. Add cabbage to hot water and immediately drain in sieve and then plunge into ice water. You want cabbage to be brightly colored but still crisp. Shake well, and spin in salad spinner. Add to large serving platter and top with grated carrots, sliced endive (or choice of greens), toasted nuts, and dried fruit. Drizzle with tofu mayo and serve. PER SERVING: 136 CAL; 5 G PROTEIN; 10 G FAT; 10 G
The brilliant orange of sweet potatoes blended with black beans and Indian spices create a perfect warming dish for winter. But its tremendous eye appeal provides more than just looks. The flavor and nutritional benefits contribute a variety of antioxidants that will protect your body from chronic disease.
SERVES 4
ALL-PURPOSE CLEANER Stress less about the mess with Method’s biodegradable formulas that forgo chemicals in favor of corn and coconut and come in a variety of refreshing scents.
2 large sweet potatoes
2 Tbsp extravirgin olive oil, divided
1 tsp cumin seeds
1 tsp black mustard seeds
1 small onion, peeled and diced
1 tsp smoked paprika
1 tsp ground coriander
1 tsp turmeric
1/2 tsp sea salt
1/2 tsp flaked dried garlic
14 oz black beans, drained and rinsed (or another bean, lentil, or legume)
1/2 cup plain dairy-free yogurt such as coconut yogurt 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh mint
Generous pinches of crushed red pepper flakes
1. Select sweet potatoes large enough to offer a half potato per serving.
2. Preheat oven to 375 F. Line a baking sheet with parchment. Cut potatoes in half, lengthwise, and rub all sides in half the oil. Place cut side down on baking sheet and bake for 35 to 45 minutes, or until potatoes are tender all the way through when pierced. Set aside to partially cool.
3. In small frying pan, heat remaining oil over medium heat. Add cumin and mustard seeds and sauté until they begin to pop. Add onion, paprika, coriander, turmeric, salt, and garlic and continue to sauté until onion is soft. Add a splash of water if needed to prevent it from sticking and burning. Remove from heat and stir in beans. Set aside until potatoes are fully baked.
4. When potatoes are tender and cool enough to handle, scoop out the middle from each half, leaving a bit of potato to support a firm shell. Add scooped potato to sautéed onion and beans. Turn up heat and cook for a couple of minutes, or until piping hot. Add more seasonings to taste, if needed. Load into sweet potato shells. Top with yogurt, chopped cilantro, mint, and a generous sprinkling of crushed red pepper flakes.
PER SERVING: 215 CAL; 7 G PROTEIN; 8 G FAT; 31 G CARB (4 G SUGARS); 331 MG SODIUM; 8 G FIBER
This delicious and light stew is reminiscent of a dish served on the beaches in Zihua. The brightly colored squash is paired with hot peppers and roasted tomatoes, then spiked with lime. It’s a perfect antidote to a chilly night.
SERVES 6
1 Tbsp extra-virgin olive oil
1 large sweet onion, peeled and diced
6 large garlic cloves, peeled and minced 1-inch piece gingerroot, scraped and grated
2 chili peppers, such as jalapeno, serrano, scotch bonnet, or habanero, slivered
1 Tbsp ground cumin
1 Tbsp ground coriander
1 tsp paprika
1 tsp sea salt
1 butternut squash, peeled, seeded, and diced, about 4 cups 6 cups low-sodium vegetable stock 14 oz diced fire-roasted tomatoes, including liquid 1 large red bell pepper, seeded and diced 3 to 4 collard leaves, spine removed, and leaves very thinly sliced
3 Tbsp fresh lime juice, plus more to taste
GARNISH Fresh chopped cilantro, dairyfree yogurt, and hot sauce or crushed chilies
1. In large heavy saucepan, heat oil. Add onion, garlic, and ginger and sauté over medium heat until soft, about 5 minutes. Add peppers and seasonings and stir to blend. Slowly stir in squash, stock, and diced tomatoes. Bring to a low boil. Cover and simmer for 15 to 20 minutes or until squash is tender. Stir in diced pepper and collards. Bring to a boil until collards are wilted, about 5 minutes. Remove from heat and stir in lime juice to taste. Add garnishes and serve with low-sodium tortilla chips.
PER SERVING: 138 CAL; 4.5 G PROTEIN; 3.5 G FAT; 27 G CARB (8 G SUGARS); 522 MG SODIUM; 6 G FIBER
Irene McGuinness is a passionate food writer, editor, and food stylist. When not writing, she is hiking with her dog and tending to her extensive garden. Her work appears in a variety of US, Canadian, and Australian magazines.
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Cauliflower has been having a moment lately, and paired with pecans, this dish can’t be beat! Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects and protect your cells from oxidative damage.
SERVES 4
1/2 cup raw pecans
3 Tbsp raw pumpkin seeds
1 large head cauliflower, about 2 1/2 lbs
4 Tbsp grapeseed oil or avocado oil, divided
2 tsp ground cumin
1/2 tsp kosher salt
1. Preheat oven to 400 F.
1/2 tsp ground black pepper
1 large head of garlic
4 Medjool dates, pitted
1/2 cup packed arugula leaves or kale leaves
2 Tbsp raw hemp hearts
1 lemon, finely zested and juiced
2. On rimmed baking tray in preheated oven, place pecans and pumpkin seeds and toast, stirring once or twice, until pecans are fragrant and pumpkin seeds are toasted, 6 to 8 minutes. Let cool for 5 minutes.
3. Increase oven temperature to 425 F. Transfer cooled nuts to plate and place empty tray back in oven to preheat for 10 minutes.
4. Trim cauliflower and cut into florets. Transfer florets to large bowl along with 3 Tbsp oil, cumin, salt, and pepper and toss until well combined. Set aside.
5. Take garlic head and trim about 1/2 inch off the top, exposing cloves within. Place on piece of parchment paper large enough to wrap garlic completely. Drizzle exposed garlic cloves with remaining 1 Tbsp oil. Bring parchment paper up and twist top to secure. Cover parchmentwrapped garlic bulb with foil in the same manner.
6. Tip seasoned cauliflower onto warmed baking tray and spread into even layer. Place wrapped garlic bulb on tray with cauliflower before roasting everything together, stirring once halfway, until cauliflower is caramelized and garlic cloves are soft, about 40 minutes.
7. While cauliflower is roasting, make crumble. On cutting board, place toasted pecans and pumpkin seeds with Medjool dates and roughly chop. Add arugula or kale, hemp hearts, and lemon zest and continue to chop until arugula is in bite-sized pieces and mixture is well combined but still has plenty of texture.
8. Transfer warm roasted cauliflower to serving platter. Squeeze garlic overtop cauliflower, tossing, if desired. Drizzle with lemon juice before sprinkling with crumble. Enjoy while warm or at room temperature.
PER SERVING: 477 CAL; 11 G PROTEIN; 30 G FAT; 50 G CARB (32 G SUGARS); 359 MG SODIUM; 11 G FIBER
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavors that will ensure no one will miss the meat. While a great source of fiber, lentils also contain the highest amount of folate out of all plant-based foods.
SERVES 8
1 Tbsp coconut oil
3 yellow onions, diced
5 garlic cloves, peeled and minced
1 tsp dried thyme leaves
1/2 tsp dried rosemary leaves
1/4 cup tomato paste
1/2 cup vegan red wine or vegetable broth
1 1/2 cups green lentils, rinsed
4 cups vegetable broth
2 lbs sweet potato, peeled and roughly chopped
1/4 cup tahini
1 Tbsp low-sodium soy sauce or tamari (gluten free)
1. To make lentil filling, in 12-inch ovenproof skillet, heat coconut oil over medium. Add onions and sauté until most onions are nicely browned, about 8 to 10 minutes. Stir in garlic, thyme, and rosemary and cook for 2 minutes, stirring frequently to prevent burning. Push onion mixture to edges of pan and add tomato paste into the empty space. Cook, stirring often, until tomato paste darkens in color, about 2 minutes. Add 1/2 cup red wine or broth to deglaze skillet, stirring up any browned bits that have formed on the bottom. Let liquid cook down, stirring occasionally until mostly evaporated, about 3 minutes. Stir in lentils and 4 cups vegetable broth, increase heat to medium-high, and bring mixture to a boil. Once boiling, reduce heat slightly to maintain a rapid simmer, and simmer until lentils are just tender and most liquid has been absorbed, about 25 to 30 minutes.
2. Preheat oven to 375 F.
3. For mashed sweet potato topping, fill large pot with 1 to 2 inches of water and
1 Tbsp balsamic vinegar
1/2 tsp freshly ground black pepper
2 Tbsp vegan butter
1 Tbsp nutritional yeast
1 Tbsp maple syrup
1/4 tsp kosher salt
1/4 cup plant-based milk of choice
place steamer basket in bottom. Add sweet potatoes, cover, and bring water to a boil over high heat. Once boiling, turn down to medium-high and continue to steam until fork tender, 20 to 30 minutes.
4. When lentils are just cooked, turn heat to low and stir in tahini, soy sauce or tamari, balsamic vinegar, and pepper until well incorporated. Remove from heat and set aside. (If you don’t have an ovenproof skillet, transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.)
5. While hot, transfer sweet potatoes to large bowl along with vegan butter, nutritional yeast, maple syrup, salt, and plant-based milk. Mash until smooth. Spoon overtop of lentil filling and carefully spread, covering entire surface of lentils. Place skillet in preheated oven and bake until lentil filling starts to bubble around sides, about 20 minutes. If you like crunchy potato topping, place skillet under broiler, keeping a close eye on it until crust is golden brown. Serve while warm.
PER SERVING: 365 CAL; 18 G PROTEIN; 8 G FAT; 58 G CARB (13 G SUGARS); 375 MG SODIUM; 17 G FIBER
If you don’t have any bananas around, consider swapping for an orange. In blender, add zest of one large orange along with peeled fruit and other batter ingredients. Blend until smooth and proceed with the recipe as described.
Custardy French toast drizzled in pure maple syrup is a cozy, cold-weather breakfast classic. We’ve given this recipe a vegan makeover by swapping out eggs in the batter with mashed banana and a bit of ground flaxseed.
1. In small saucepan, add raspberries, water, and maple syrup before placing over medium heat. Stir until mixture comes to a simmer and let cook, stirring often, until raspberries break down, about 4 to 5 minutes.
2. Into bowl, strain warm syrup through finemesh strainer, using spatula to press mixture through sieve until all seeds have been separated. Set aside to cool. Syrup may be stored in refrigerator in an airtight container for up to 3 weeks.
3. To make batter, in large bowl, mash banana; there should be about 1/2 cup total. Whisk in milk, flaxseed, cinnamon, nutmeg, and vanilla. Set aside for 5 minutes.
4. Preheat large nonstick frying pan over
medium heat. Once hot, generously coat with vegan butter or coconut oil, about 1 Tbsp.
5. Dip 1 piece of bread in batter, letting sit for 5 seconds each side. Transfer immediately to preheated frying pan. Continue process until pan is full. Cook for 3 to 4 minutes on each side, or until an even golden brown. Take care when flipping French toast, as banana mixture can be a bit sticky. Transfer to serving platter and continue process with remaining bread. Add remaining vegan butter or coconut oil to pan if needed.
6. To serve, divide toast among serving plates and top with orange slices and a drizzle of raspberry syrup. Serve immediately.
PER SERVING: 413 CAL; 8 G PROTEIN; 7 G FAT; 80 G CARB (39 G SUGARS); 435 MG SODIUM; 8 G FIBER
If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup raw cashews.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company.
MAKES 2 CUPS
1 cup raw sunflower seeds
1 cup boiling water
1/4 cup lemon juice
2 garlic cloves, peeled and minced
1 chipotle pepper in adobo, chopped 1/2 cup nutritional yeast
1 tsp onion powder
1/2 tsp chili powder
1 Tbsp chopped cilantro leaves, for garnish (optional)
1. To bowl of high-powered blender, add sunflower seeds and boiling water and let sit for 10 minutes.
2. Add remaining ingredients, except cilantro, and blend on high speed, scraping down sides of bowl as needed, until creamy and smooth, about 3 minutes. If too thick, add boiling water until desired consistency is reached.
3. Transfer queso to serving bowl and top with cilantro, if desired. Leftovers may be refrigerated in an airtight container for 3 days.
PER 1/4 CUP SERVING: 77 CAL; 6 G PROTEIN; 4 G FAT; 7 G CARB (1 G SUGARS); 82 MG SODIUM; 4 G FIBER
Lawren Moneta is a chef, food stylist, and recipe developer. She looks forward to cooking more vegan dishes this year with her children.
satisfying part of a vegan diet. However, to make tofu crunchy on the outside and perfectly tender on the inside, it is best to keep a few tips in mind for
Soft or silken tofu is best for blending into soups, smoothies, and sauces. Medium tofu is lovely cubed into miso soup. Firm or extra-firm is perfect for pressing, marinating, and frying.
marinades to absorb and give tofu a firmer, chewier texture. Simply remove from packaging, blot off excess moisture, place in a resealable container, and freeze. When ready to use, let defrost and you’re ready to proceed with
The trick to getting tofu crispy is to remove as much excess moisture as possible by pressing it. To press firm or extra-firm tofu, start by cutting your block into similarly sized slices. Lay them out on a paper towel-lined cutting board, cover with more paper towels, and top with something heavy, such as a cast iron pan or baking tray holding cans of beans. Leave for at least 1 hour before moving on with
When marinating tofu, avoid oil-based marinades. Even the best-pressed tofu will still retain some water and that never mixes well with oil. Instead, stick with acidic-based marinades using ingredients such as vinegar or citrus.
Tofu can brown and get a little crispy on its own, but a simple coating of cornstarch can instantly bring more crispness and crunch. Take care to shake off excess cornstarch, as you only want a light coating before pan frying.
If you prefer chewy tofu rather than crisp, try baking or even grilling it.
The term “detoxification” refers to biological processes responsible for safely removing harmful substances from the body. This involves the coordination of several organs and systems of the body, including the circulatory system, liver, intestines, kidneys, and more.
Although the process can seem complicated, there are several simple shifts you can make to give your body a helping hand. These include staying hydrated, adopting healthy diet and lifestyle patterns, and increasing your consumption of certain nutrients, including the following.
Gut flora contribute to the breakdown and elimination of metabolites in the digestive system. In animal studies, probiotic supplementation increased bowel excretion of the hormone disruptor bisphenol-A (BPA). In lab studies, probiotic supplementation also increased cholesterol excretion through the gut.
Used as a gentle laxative and muscle relaxant, magnesium helps promote regular bowel function and elimination. Be sure to check with your health care practitioner before taking a magnesium-based laxative.
Taken as a supplement, glutathione has demonstrated an ability to reduce liver enzyme levels in patients with nonalcoholic fatty liver disease, which is a measure of its ability to halt progression of this disease.
A well-researched liver-protecting plant, milk thistle contains flavonoid antioxidants, known collectively as silymarin, that have been shown to help reduce inflammation and regenerate liver cells exposed to toxic injury. Silybum may also have chelating (or binding) effects for certain metals and has been shown to reduce iron overload.
Add extra fiber to your diet with ground flaxseed or oat fiber; these act as a “mop” to soak up and bind toxins in the gut for elimination.
The precursor for glutathione, NAC is an essential antioxidant involved in the liver’s detoxification process.
Various other nutrients may be considered based on individual needs, including whey protein powder, shown to increase glutathione levels, and vitamin B12, folic acid, and choline.
DID YOU KNOW?
Up to 80 percent
of premature heart disease and stroke can be avoided by switching to a healthy diet and getting regular exercise.
When February rolls around, many of us rush to buy things to prove our affection to our partners. But what if, instead, we gifted each other better health and a long-lasting togetherness—and not just as Valentine’s Day comes and goes, but all year round?
When we say “I do” we merge homes, bank accounts, and friends, too. But what about our health?
A recent study observed that couples who live in the same home environment also tend to “copy” each other. This may explain why, when one partner has a chronic disease such as hypertension, diabetes, or dyslipidemia (high cholesterol),
their spouse is at risk of having (or developing) the same diseases. According to the same study, though, women are more likely to seek medical care then men.
If your partner has high blood pressure, start by reducing the amount of salt in your food, says Carla Centola, a registered dietitian. Be aware of hidden salt (even in sweet foods) and opt for more home-cooked meals where you have better control.
Forgo the salt altogether, and use a mix of spices and herbs, Centola suggests, to enhance the flavor. Your
taste buds may need time to adjust, though, so start gradually by lowering the salt content, rather than cutting it out all at once.
If you or your spouse has type 2 diabetes, include more whole grains in your diet. “It’s one of the easiest changes you can make,” says Centola. “It still allows you to eat a lot of the foods that you love, and many restaurants now offer whole grains too.”
Add nuts and seeds to your diet for heart-healthy fats, protein, and fiber. They also provide minerals and antioxidants, and their nutrient density makes you feel satisfied, which reduces the problem of overeating.
Choose more plant-based dishes when dining out and get in the habit of recreating these dishes at home, together.
“Cooking together is a great place to start, and it’s also fun to experiment,” says Centola. “Not everything you cook will be an instant favorite, but that’s how you learn.”
Replace some (or all) meat in your diet with meatless protein options such as beans, lentils, and whole grains. Red and processed meat consumption, and frying or grilling meat, is associated with a higher incidence of chronic health conditions such as cardiovascular disease, type 2
A healthy heart starts with our diet, but the correct supplements can provide a helping hand. These supplement pairings are more proof that two heads are better than one when it comes to heart health.
If your health care practitioner has advised you to use an iron supplement, which may increase cardiac function, taking it with vitamin C will support absorption. Some supplements include vitamin C, or you can take your iron with a food source such as orange juice.
diabetes, and colon cancer in both men and women.
“You can still obtain all essential amino acids by using a variety of plant proteins but with the bonus of some heart-healthy fats, fiber, and much lower levels of saturated fats, which can be damaging for our arteries in excess amounts,” says Centola.
Eating enough fiber helps keep your digestion regular; it also helps reduce cholesterol and control blood sugar. And don’t forget your microbiomes—those friendly bugs rely on you to feed them (fiber) so they can, in turn, keep you both healthy.
You want to make sure your diets include both soluble and insoluble fiber. Do this by eating plenty of greens, legumes, and other vegetables. This also helps keep your microbiome “garden” flourishing and reduces the risk of chronic health conditions such as obesity, cardiovascular disease, type 2 diabetes, and colon cancer.
Don’t forget to drink plenty of water. “Whenever you add fiber into your diet, be sure to increase your fluid intake to avoid constipation,” says Centola.
Treat yourself and your loved ones to wholesome desserts by avoiding simple carbohydrates such as refined white flour and added sugar. Again, taste buds need time to adjust.
Combining omega-3 fatty acid and vitamin E supplementation can lower heart-hampering inflammation while boosting the body’s antioxidant capacity.
These two B vitamins (along with vitamin B12) work together to reduce the level of an amino acid called homocysteine that, in high levels, is thought to damage artery linings, leading to higher stroke risk.
Greater intakes of vitamin K can lower risk for cardiovascular diseases related to atherosclerosis. To bolster the absorption of fat-soluble vitamin K, pair supplements with a fat source such as a spoonful of flaxseed oil, which supplies heart-friendly omega-3 fats.
“Start gradually,” says Centola. Add a little less sugar in your coffee and eat half your usual amount of dessert. Also, she says, “make sure you’re getting enough protein, fiber, and healthy fats in your regular diet; they help regulate appetite and contribute to satiety.”
The German language has an expression that literally means “love goes through the stomach,” a poetic suggestion that love and cooking do intersect. So, why not take care of yourself and the ones you love by cooking up better health, together?
Daniela Ginta, MSc, believes that love is a year-round affair fueled mostly by laughter, adventures, and nutritious (fiber-rich) foods.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Your heart loves good fatty acids such as omega-3s from, for example, flaxseeds, fish oil, or walnuts, and (in healthy balance with omega-3s) omega-6s from, for example, safflower oil, pecans, and sunflower seeds.
Preliminary research has shown that hawthorn berry extract may help reduce atherosclerosis and regulate blood lipids levels.
Research shows garlic may help lower total cholesterol and LDL (bad) cholesterol, as well as blood pressure, and inhibit platelet aggregation (blood platelets that clump together, potentially leading to clots).
Although a plant-heavy diet is good for your heart, it often goes hand in hand with some notso-good digestive side effects like bloating and gas. While these unfortunate byproducts generally subside with time, there are a few ways to accelerate their decline.
Simmer dried beans and lentils with epazote, a dried herb native to Central America that can reduce the gas many people experience when eating legumes. Try adding 2 tsp to a large pot of beans.
Sipping a steamy mug of ginger tea may work wonders when you’re feeling like the Michelin Man after a hearty plantbased meal. Compounds in ginger can stimulate the body’s gut juices that aid in digestion. You can also find ginger in capsules, chews, extracts, and more.
Feeling puffed-up? Try flavoring more of your meals with mint. Oils in peppermint, including menthol, can help relax your GI muscles to relieve spasms that cause discomfort and your stomach to bloat. Like ginger, consuming mint post-meal can be a good idea.
Fennel Crunch on a few fennel seeds; the Mediterranean import has a long tradition of being used to provide a degree of relief from digestive woes like bloating and cramping. This is why many Indian restaurants offer fennel seeds after your meal. If that’s not for you, you can find fennel in various forms, including chews, capsules, extracts, and teas.
From a simple seed planted in the ground with a little water, nutrients from the soil, and a whole lot of energy from the sun, comes the wholesome nutrition that sustains our lives.
Factors Farms are certified 100% organic. Our crops are fertilized with compost and nitrogenrich sea plants, and are meticulously cared for by hand.
This is the vision that created the greatest multivitamins ever.
