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Wellbeing, Guides, Nutrition

Can Our Diet Help Manage Stress Levels?

Stress is an unavoidable part of life, whether related to work, family issues, friendships, or the accumulation of everyday inconveniences. While we can’t escape stress entirely, there are strategies to manage its impact and prevent it from becoming a chronic issue.

Chronic stress can lead to serious health problems, including heart disease, depression, and obesity. We can minimize the effects by adopting numerous lifestyle changes.

One of them is monitoring diet. What we eat during stressful times can exacerbate or help alleviate stress levels. Recognizing the connection between food and well-being gives us the knowledge to make informed food choices that could prevent future health implications.

Key Takeaways

Gut Health Matters: A healthy gut microbiome, influenced by diet, helps regulate mood and stress.
Limit Caffeine and Processed Foods: Excess caffeine and ultra-processed foods can worsen stress by causing inflammation and disrupting gut health.
Eat Stress-Reducing Foods: High-fiber foods, fermented products, and omega-3s support gut health and reduce anxiety.

What is the Connection Between Diet and Stress?

You may be wondering how diet impacts stress levels. Well, your brain and gut are linked. The gut-brain axis links the emotional and cognitive centers of the brain with intestinal function.

The gut microbiome and the brain can continuously interact and influence each other's responses.

Although research on diet and mood is limited, studies are starting to find links between the health of your gut microbiome and reduced symptoms of anxiety and depression.

The gut produces a portion of the body’s serotonin, which the microbiome helps regulate. Since serotonin is crucial for mood regulation in the brain, any dysfunction in the gut can impact the brain’s ability to maintain a stable mood. In other words, if the gut is not functioning, it may influence overall mood.

Studies have found that in depressed patients, there was decreased microbial diversity. Our guts can't perform all their functions without diversity, which we often get from a varied diet.

What Should You Limit

During stressful periods, maintaining healthy habits is the last of your worries.

I cast my mind back to when I was completing my studies, with weekly deadlines forever looming, making conscious food choices was not on my mind. However, this is when we should pay attention to what we eat, as simple dietary changes can help attenuate the stress response.

What are the things that we should try our best to limit during these stressful spells?

Caffeine

Research suggests keeping our amounts of caffeine well under 400mg each day. To help you visualize what 400mg looks like, an americano has roughly 150mg of caffeine; the average American drinks 3 cups a day, exceeding recommended limits. Stress alone increases cortisol nine times compared to relaxed periods.

Adding high levels of caffeine to the mix consistently can lead to inflammation and a weakened immune system.

Ultra-processed foods

When stressed, we often turn to convenience foods that are ultra-processed and high in fat or sugar. This choice spares us the effort of cooking but may leave us unsatisfied.

These foods, especially those that contain artificial sweeteners, have no nutritional value. They can increase damaging gut bacteria and negatively affect mood.

Stress can also trigger hunger hormones, making us hungrier than usual and increasing our cravings for sugary foods. While these foods provide a quick energy boost, they are followed by a rapid energy decline, further exacerbating our stress.

What Should You Prioritise?

Making a conscious effort to include healthful foods will seek to ease your body instead of causing inflammation.

High Fibre Foods

Including foods high in fibre is a good starting point. Although we cannot digest fibrous foods, they enable our gut microbiome to thrive as they seek to increase good bacteria. These foods include fruits like bananas and berries, oats, legumes like lentils and chickpeas, and a large selection of vegetables.

Fermented Foods

If you have read any of my previous articles, you have probably already heard me going on about the benefits of fermented foods! One of those benefits is improved gut health. Although there is not a lot of research on whether fermented foods can improve your mental health, we know they contain live microbes that benefit our gut. Research suggests that people who ate fermented foods vs those who didn’t had more bacterial diversity. Foods include probiotic yogurts, kimchi, miso paste, and kombucha.

Omega 3s

Research suggests that adding foods rich in Omega 3s can have an impact on reducing anxiety. With Omega 3s being known for their need for brain function, you can see how research suggests that there could be a link to our mood.

There are three main types of omega 3s ALA, EPA, and DHA. Plant foods are a source of ALA omega 3s, whereas fish contains DHA and EPA. For our body to benefit from omega 3s, they must be in the form of EPA or DHA. Our body can convert ALA omega 3s from plant foods to EPA and DHA. But it is usually at a low rate. Flax seeds, chia seeds, and walnuts are sources of ALA and help the body to produce EPA and DHA, which is still important even though it is at a low rate.

Algae and seaweed are some of the few plant-based sources that contain DHA and EPA. Algae supplements and having crispy seaweed for a snack will provide DHA omega 3.

FINAL THOUGHTS

While we cannot escape stress, we can make dietary choices that support our physical and mental health, helping us better manage stress and improve our overall quality of life. By prioritizing a balanced diet and mindful eating habits, we can better navigate life’s challenges with resilience and well-being.

Nutrition, Guides

Cooking Techniques that Maximize Nutrient Uptake

Luckily for us, plant-based foods boast an impressive nutritional profile. Yet our cooking techniques can prevent us from reaping all their beneficial vitamins. Our focus on cooking is taste and speed; how quickly can we make a delicious meal? It's uncommon to ask ourselves which cooking technique will help us absorb the most nutrients.

However, methods such as boiling, grilling, and sautéing can all impact the amount of nutrients we can obtain from food. Some enhance absorption, while others prohibit it.

You may be cooking carrots in a way that zaps over half of their vitamin B contents when you could be using a method that magnifies their antioxidant qualities. If we are aware of the methods to avoid and prioritize it'll help us get the most from our food!

I will share a small insight into how our cooking methods can affect the vitamins available and how we can maximize ingredients to their full, nutritious potential.

Key Takeaways

Cooking Techniques Affect Nutrients: Methods like boiling can reduce vitamins, while grilling and steaming help retain them.
Steaming and Microwaving Preserve Nutrients: Both methods use less water and lower temperatures, minimizing nutrient loss.
Grilling and Sautéing Enhance Nutrients: These methods can increase nutrient availability but should be used carefully to avoid issues like carcinogen formation.

How Does Cooking Affect Nutrients?

While many plant foods contain more nutritional value when left in their natural state, cooking makes them easier to digest, which helps the body absorb their nutrients more effectively.

However, during the cooking process, some vitamins may get lost. For example, research suggests that foods high in vitamin C will experience nutrient loss when boiled, as vitamin C is a water-soluble and temperature-sensitive vitamin.

Whereas if you sauté tomatoes with olive oil, the powerful antioxidant lycopene is more readily available for us to absorb.

These examples underscore that the effectiveness of a cooking method varies on the food and nutrient in question, highlighting the importance of choosing appropriate techniques.

So, what is the best way to cook our plant-based delights?

Boiling

Unfortunately, boiling food is not the highest-ranking cooking method for nutrient retention. It is a speedy way to cook frozen vegetables and potatoes, but it inhibits your opportunity to soak up all the benefits (especially from vegetables).

For example, broccoli loses 54.6% of its vitamin C when boiled. Moreover, boiling vegetables high in minerals like potassium, phosphorus, calcium, magnesium, iron, and zinc can reduce these nutrients by up to 60-70%! Yet when it comes to protein sources like chickpeas and edamame, boiling is the preferred cooking method for protein retention.

But boiling vegetables is better than eating none. If this is your preferred cooking method, there are ways to reduce the nutrients lost. You can keep cooking times to a minimum by adding the vegetables only when the water is bubbling, ensuring the lid is on so no heat escapes, and using a small amount of water.

Lastly, don’t discard the cooking liquid because the nutrients have leached out of the vegetable and into the water! Save it and add it to stocks, sauces, or soups.

Steaming

Steaming may not be memorable when enhancing flavor, but it should be when it comes to nutrient retention.

A study found that loss of vitamin C in broccoli, spinach, and lettuce during steaming was only 14.3, 11.1, and 8.6 percent. This is because steaming uses less water and lower temperatures, helping to minimize the loss of these heat-sensitive nutrients.

Not only are water-soluble vitamins left intact, but steaming is great for keeping vegetables high in fiber and antioxidants. Moreover, when you finish cooking vegetables, mix them with olive oil, as this will help fat-soluble vitamins (A, D, E, and K) to be more available for us to absorb. Vegetables like leafy greens, carrots, cauliflower, and asparagus are great for steaming.

It is tempting to grill, roast, or fry foods instead, but veg can taste great when steamed, especially with the help of flavorful dressings and sauces. Steamed asparagus only needs a pinch of salt and lemon to taste amazing.

Microwaving

The microwave is an underrated character when it comes to cooking. When I think of microwaves, I assume they are for reheating and microwavable meals.

But, they help foods to retain nutrients. They have very similar benefits to steaming due to minimal use of water. A study showed that iron retention was significantly higher in Swiss chard, Brussels sprouts, and spinach when cooked in the microwave vs boiling.

Grilling

Grilling is not only for meat; it enhances plant-based foods with a smoky flavor while retaining more nutrients than other methods.

Since grilling doesn't require water, water-soluble vitamins B and C remain intact. As this is a quick cooking process, foods are not exposed to heat for a lengthy period, lessening the chances of nutrients leaching out.

But if you are grilling over a BBQ do so with caution, as blackening vegetables too much may create harmful compounds. The best way forward is to invest in a good griddle pan that gives a similar finish to food that a BBQ does without the risk of it becoming overly charred.

Sautéing and Stir-Frying

The beauty of stir-frying is its speed and the use of no water.

Additionally, stir-frying vegetables helps retain a high amount of beta-carotene, a fat-soluble vitamin, because the oil used in cooking increases its availability. Beta-carotene, found in carrots, broccoli, and spinach, helps protect our cells from damage.

However, selecting the correct oil is imperative for preserving nutrients. Select oils with a high smoke point, as stir-frying is a quick cooking method using high temperatures. The best oils are coconut, sesame, sunflower, or rice bran.

To Sum it Up

Summary Table

Cooking Method	Nutrient Retention	Tips
Boiling	Significant nutrient loss	Shorten cooking time; save cooking water for soups
Steaming	Excellent nutrient preservation	Add olive oil for better absorption of fat-soluble vitamins
Grilling	Good retention with flavor	Use a griddle pan to avoid excessive charring
Sautéing/Stir-frying	Preserves beta-carotene and fat-soluble vitamins	Use oils with high smoke points
Microwaving	Retains nutrients well	Avoid overcooking; use proper containers

FINAL THOUGHTS

In summary, the way we cook plant-based foods greatly impacts their nutritional value. Boiling often reduces vital nutrients, while methods like steaming, microwaving, grilling, and sautéing can help preserve or enhance them. Steaming and microwaving are especially effective at retaining nutrients, while grilling and sautéing can boost nutrient availability when done carefully. By choosing the right cooking techniques, you can ensure your meals are as nutritious as possible.

Guides, Community, Wellbeing

Tips For Hosting A Plant-Based Dinner Party

I am a big fan of dinner parties. I love bringing friends and family together and sharing good food with good people, especially in the comfort of my own house. What is not to love?

Cooking is my love language, and being able to share the food I love with the people I love makes me feel all fuzzy inside. Gathering around the table to share stories, laughs, and enjoying good food is magic.

Being vegan and throwing a dinner party gets people to try new vegetables, step out of their comfort zone, and hopefully be inspired to cook new things themselves. It can also be overwhelming to think of what to cook, timing everything right, and ensuring you enjoy yourself!

I will share some tips that hopefully give you new ideas and help you execute your next party flawlessly.

Key Takeaways

Small Plates: Serve a variety of small dishes for flexibility and less waste, allowing guests to sample different flavors and enjoy multiple options.
Themed Menus: Pick a cuisine or theme to simplify planning and recipe selection, and consider extending the theme to drinks and activities.
Seasonal Ingredients: Use seasonal produce for fresh, flavorful, and cost-effective dishes that align with the time of year.

A Selection of Small Plates

First things first, how are you going to serve your food?

There are a couple options. You can opt for a more formal sit-down meal or a family-styled buffet.

I personally like to give people the freedom to choose their own food! I also am a sucker for multiple different small plates, vegetable tapas! It means you aren't guessing portion size, reducing waste.

Also, I love the opportunity to try lots of different dishes when it comes to vegetables. This lends a hand to vegan dining as we do not have to cater for meat options.

Here is an example of something I may make for friends:

Firstly I would serve fresh bread with the zucchini dip I mentioned in a previous article. This can be served as an appetizer or alongside the rest of the dishes I’ll leave this up to you.

A Moroccan-inspired tagine with chickpeas, but not without a selection of sides. Some zaatar roasted carrots served on top of thick plant-based yogurt, couscous with mint, parsley, and lots of lemon, and maybe a tomato and cucumber salad to add freshness to the meal.

Finishing off with a selection of fruits or a vegan tofu chocolate mousse.

I picked 2 to 3 different sides to accompany the larger dish, giving guests a few options to feast from. Not to mention, every dinner party must finish with a dessert. A non-negotiable for sweet tooth people like myself, but as I am no baker, I try to keep it simple.

Deciding on a Theme

As I said, cooking for a group of people can be daunting. It is hard to know where to start and what recipes to use. But, one way to narrow things down is to make a theme for the dinner.

Without a theme, I would be looking through too many cookbooks, wanting to make a crazy array of dishes, and getting overwhelmed!

Pick a cuisine you love or maybe one that reminds you of your most recent family holiday.

Let's say we have chosen to make Mexican food. The next question is what to make? The options are more limited, making it easier to decide.

We could think of our favorite Mexican dish and start to get creative. If we make soft shell tacos, could we make a variety of fillings to go in them and serve them with some salads, maybe a homemade salsa?

The ideas start flowing better when you have a clear focus. Also, the theme can go further than just the food. You could ask people to bring Mexican-inspired drinks or a fun game.

Dine With the Seasons

Another great way to refine your options is to research which fruits and vegetables are in season.

This may even save you a couple dollars because seasonal goods are often cheaper!

Also, seasonal fruit and vegetables taste amazing on their own so don’t worry too much about a fancy sauce or complicated cooking technique.

Moreover, knowing what is in season will hopefully inspire your menu.

For example, in the UK, if I were to host a party in November, I would know I had a host of winter squash to choose from. I could make a squash tart or warming risotto.

Or maybe you are hosting a summer garden party and have grilled broccoli on the barbeque, made a beautiful potato salad with lots of herbs, and tossed some green beans through a mustard vinaigrette. Shopping with the seasons is never a bad idea!

Let's Talk Prep and Timings

Now you have your theme, know what's in season, and have selected several small plates, it is time to talk about preparation.

First things first, it is always good to make a few lists. Start with everything you need from the shop.

When you have everything, it's time to make a prep list.

Go through all your recipes and break down the jobs you need to do and how long they will take.

Some things can be prepared or even made the day before.

Try to get as much done ahead of time and leave some room for error.

If something goes wrong the day before, you have time to fix it, but if it is a few hours before, you may be in trouble! Things that can be done a day before could be making the dessert, preparing vegetables, and making sauces.

If there are things that must be cooked on the day, like roasting a variety of vegetables, make sure that you know the different timings of each vegetable. Some take longer than others- you wouldn’t want to be left with a hard carrot and a mushy broccoli.

FINAL THOUGHTS

Next time you plan a dinner party, ask yourself a few questions first. Do I want to serve family style? Which cuisine will work best? Which fruit and veg are in season? How long does each dish need to be made?

Although daunting to cook for loved ones, it can also be a fun celebration of bringing people together. So cook with love, and step by step I’m sure you will create a beautiful spread for those closest to you.

Guides, Ingredients, Nutrition, Supplements

Budget-Friendly Gut Health: What to Eat and Why

When I stroll through the supermarket, the number of products promising to enhance gut health increases. Although it's commendable that products address such health issues, they often rely on clever marketing strategies to drive sales.

When the truth is, you don't need to shell out on expensive products to nourish your gut. There are plenty of budget-friendly options you can opt for or make yourself at home.

I've found that most food associated with good gut health contains live microorganisms, as introducing more good microbes enhances gut diversity. However, we also need food that enables these microbes to remain active.

It is important to maintain a healthy gut as it is crucial for the body’s overall well-being. A healthy gut supports proper digestion and metabolism and is vital in maintaining a robust immune system, as it houses roughly 80% of our immune cells.

So, how can we make affordable changes as a crucial first step in supporting our gut health diversity and longevity?

Key Takeaways

Fermented Foods for Gut Health: Homemade fermented foods like sauerkraut, kimchi, and miso are budget-friendly sources of probiotics that boost gut diversity.
Prebiotics in Fruits and Vegetables: Fresh produce such as leafy greens, garlic, bananas, and kiwis are rich in prebiotics, which fuel beneficial gut microbes.
Whole Grains and Legumes: Incorporating whole grains like oats and legumes such as chickpeas and lentils into your diet provides essential nutrients and prebiotics.

Fermented Foods

Fermentation is a form of preserving food and has been used for generations. When food undergoes fermentation, it often contains probiotic microorganisms .

Probiotics are beneficial for the gut as they introduce live bacteria that can enhance diversity.

You can ferment many fresh vegetables, requiring minimal ingredients, from the comfort of your home.

Take sauerkraut, for instance—a simple recipe involving just two ingredients: cabbage and salt.

Cabbage, when fermented, offers the same probiotics found in yogurt, making it an excellent plant-based probiotic source.

The Korean condiment kimchi also promotes good gut health.

Kimchi often contains cabbage, radishes, carrots, scallions, salt, chili, garlic, ginger, and fish sauce. Although containing more ingredients, you can keep it in the fridge for months. Try out this veganised recipe I often use

Another great source is miso. The fermented bean paste contains a host of beneficial bacteria. You can find it in most supermarkets, usually at a fair price. It is delicious when put into stocks and broths.

Fruits and Vegetables

Although fresh fruits and vegetables don’t contain live microorganisms that enhance gut diversity, they provide essential fuel for these gut microbes.

Fruits and vegetables are rich in prebiotics, which support the growth and productivity of gut microbes.

They are also inexpensive and nutritious.

Leafy greens are a great option and so versatile, served cooked or raw.

A personal favorite, including roasting kale until crispy, is the perfect snack!

Garlic may be small but it packs a probiotic punch for your gut.

If you already use it in your dishes, why not add an extra clove next time?

Other excellent vegetable sources of prebiotics include asparagus, leeks, onion, eggplant, peas, and potatoes.

Fruit is also a fantastic option. You can't go wrong with an affordable and convenient banana. And for something more exotic, consider adding kiwi to your shopping list.

Wholegrains and Legumes

But it's not just fruits and vegetables fueling our gut microbes—whole grains and legumes are also great additions to your diet.

Take oats, for example.

They're incredibly diverse and fantastic for our guts. Use oats in porridge, homemade granola, blended into flour for desserts, or even incorporated into protein balls!

Legumes like chickpeas and lentils are also good choices. Chickpeas can be transformed into creamy hummus, added to curries, or tossed raw into salads. Lentils shine in dishes like dahl or paired with mushrooms for a tasty meat substitute, among other delicious options.

Gut-Loving Meal Ideas

Chances are, many of these foods are already part of your diet. However, if not here are a few meal ideas that your gut will thank you for:

Whip up a breakfast of leafy greens with garlic, hummus, and tempeh on toast. An easy one-pan breakfast packed with nutrients.

Many vegan yogurts now contain added live microorganisms, making them excellent probiotic sources. Pairing these yogurts with oats and bananas creates a nourishing treat for your gut health.
A popular dish in my house is miso-roasted eggplant, served with rice and optionally garnished with crispy chickpeas, which creates a delightful mix of prebiotic and probiotic benefits in one dish.

Taking a Supplement like Performance Lab® Prebiotic is Great for Gut Health

What's really great about Performance Lab® Prebiotic is that it is catered to ease it's own digestion as it's contained within a prebiotic NutriCap® capsule. Every bit of this particular supplement contributes to better digestion.

What's more, Performance Lab® is a vegan sustainable brand evidenced by their transparent ingredients lists and B-Corp status. If you want better gut health, consider consuming all the foods from this post and supplement with Performance Lab's Prebiotic supplement.

FINAL THOUGHTS

It’s time to unleash your creativity in the kitchen by making your sauerkraut and kimchi. Pair your homemade goods with multiple vegetables, legumes, and whole grains to meet your gut probiotic and prebiotic needs.

Incorporating a mix of these whole foods into your diet eliminates the need for the array of gut-friendly products supermarkets push on us.

Although diet is not the only thing you can change to improve the health of your gut, it is a good start!

Ingredients, Guides, Nutrition

How to Make the Most of That Can of Beans

One ingredient that we can be thankful for as plant-based eaters is beans. Tofu and tempeh are the key players when talking about plant-based protein. Yet, we shouldn’t underestimate the high fiber and protein-rich bean.

I was always aware that beans are a great option to incorporate into more meals, but I was never inspired to pick them off the shelf. The only thing I ate growing up was the occasional can of kidney beans chucked into a chili, so I wasn’t aware of how to make them taste good.

It wasn’t until choosing a more plant-based diet that I tapped into the power of beans. After experimenting and the inevitable trial and error, I finally saw what all the hype was about.

Key Takeaways

Beans offer an affordable, nutrient-dense source of fiber and protein, making them ideal for plant-based diets.
Canned beans provide convenience, while dried beans deliver better flavor and value with proper preparation.
Versatile beans like butter beans, chickpeas, and black beans can be transformed into various delicious meals, from breakfast dishes to Mexican-inspired recipes.

Why Eat More Cooked Beans?

I love canned beans because there is so much variety out there: butter beans, kidney beans, chickpeas, black beans, soybeans, pinto beans, lentils, and many more. All ready to be used in a variety of recipes.

Moreover, beans are budget friendly! They can be as affordable as a dollar, if not less. You will easily find them in most supermarkets.

Not to mention that they are a nutrient powerhouse and have a lot of health benefits. Eating beans (one cup) could equate to 50% of our daily fiber intake, which is good for gut health, as well as 18 grams of protein.

In addition, canned beans are rich in minerals, such as calcium, iron, magnesium, phosphorus, potassium, and zinc. Beans like garbanzos (chick peas), dried beans, lentils and black beans also have a low sodium content, which is especially important if you're watching your salt intake.

With all this positive information about the beauty of beans, why aren't they more popular? Why isn't everyone eating a variety of beans daily?

When you pick up a can of beans with the best intentions, they tend to take residence in the back of your cupboard (luckily, they have a long shelf life)!

But, with some love and attention, they will become a grocery staple, especially following a plant-based diet.

Dried or Canned Beans?

Canned beans are great as they are very convenient. But, before cooking, be sure to give them a rinse to reduce the sodium levels. The amount of sodium added to beans can be higher or lower depending on the canning process.

If you have the time, using dried beans will mean you get more for your money, and the flavor is often better. Firstly, most beans require soaking overnight. Then rinse the beans the next day and cover them with fresh water. Bring to a gentle boil, and once you've reduced the heat, let them simmer for 30 minutes to an hour. Check if they are ready by removing one from the water and seeing if the skin peels away easily.

TIP: Add a bay leaf, garlic, or other hard herbs to the pot to maintain and enhance the flavor of the beans.

Butter Beans

Butter beans, also called lima beans, can be served in multiple ways.

If thinking about serving them for breakfast, combine them with chopped tomatoes, garlic, and mixed herbs in a pan, a perfect addition to a cooked breakfast. Another great breakfast or lunch option is to mix them in a pan with pesto and serve with toast.

A personal favorite for me is to serve them in a creamy sauce. If you fry them with garlic, onion, and ½ juice, combine plant-based cream, and wilt some greens through it, this leaves you with a delicious dish. Pair with some plant-based sausages or serve with a sweet potato.

Want a low-carb option? Combine butter beans with roasted squash for a nutrient-dense mashed potato.

You could even use them as a part of a high-protein pasta sauce, combine butter beans with silken tofu, nutritional yeast, garlic, lemon, and a dash of pasta water!

Chickpeas

We all know they make the base of the most beloved dip, hummus. Although delicious when blended, they aren't half-bad served whole!

Chickpeas, when roasted, turn into a delicious crispy snack or a perfect salad topping. I like roasting them with paprika, cumin, coriander, salt, and oil to snack on. It also works well in the microwave or air fryer too!

Chuck them into curries or use them in my favorite capontata recipe .

They even work well when served raw! Serve in a classic Greek salad for an added protein boost. And have you heard about them replacing tuna in a sandwich? It's delicious.

Let’s not forget about the liquid chickpeas are in. Aquafaba is used to make vegan meringue, as an egg replacement, and for many other vegan desserts like a decadent chocolate mousse.

Black Beans

Black beans have a slightly more earthy taste to them. They naturally go hand in hand with a lot of Mexican-inspired dishes.

Combine with a Mexican spice mix, onion, and peppers for the perfect taco filling. If you’re not in the mood for tacos, this mixture makes for the base of a chili served with rice and avocado. Also, they make an unbeatable topping for some loaded nachos.

As you can see, this one bean can stretch across many Mexican-inspired dishes, so next time your family or friends have a Mexican night, be sure to include this bean in at least one of the dishes!

But these beans don’t just lend a hand to Mexican cuisine. They also make the base for a burger, especially when combined with cumin, garlic, and fresh red onion.

If you’re craving a sweet treat but trying to eat a diet free of excessive sugar, use black beans as the base of brownies.

FINAL THOUGHTS

So next time you're stumped for healthy meal ideas and trying to cut costs, remember that you are one can of beans away from making a low-cost, high-fiber, and nutrient-dense meal course! Make sure to stock your pantry with canned beans.

Not sure which bean to try? I’ve only touched on my top three, but there are many more. It's time to do some experimenting of your own.

Guides, Ingredients, Nutrition

4 Things to Keep In Mind When Reading Food Labels

Following a healthy diet and lifestyle becomes more and more challenging due to the conflicting messages that flood the media. With numerous diets promising weight loss and certain foods becoming demonized, it is difficult to know if you’re making informed food choices.

Nutrition is unique to everyone; what’s right for one person may not be for another. But we could all benefit from learning to read food labels effectively. Even if our requirements may vary, we should be conscious of the ingredients we consume.

But when food shopping, most people lack the time to examine the fine print on everything they pick up. It’s much easier to refer to the large print on the front, which is often misleading due to clever marketing strategies that don’t always prioritize our best interests.

Key Takeaways

Don't trust buzzwords or nutrition claims like "low-calorie," "low sodium," "low cholesterol," or "multi-grain." Always check the ingredient list for unhealthy additives.
Serving sizes can be misleading. Compare nutrition per 100g and prioritize whole foods with minimal ingredients for better health.
Select as many whole foods as you can, you will save time on reading labels too!

1. Levels of Food Processing for Packaged Foods

When categorizing foods, we often split them between fruits, vegetables, dairy, meats, and so on, but what’s less obvious is the level of processing within each category. The NOVA classification system helps distinguish these levels:

1
Unprocessed or minimally processed foods like fruits, vegetables, eggs, and nuts
2
Processed culinary ingredients such as oils, butter, and sugar
3
Processed foods combining ingredients from groups 1 and 2 for preservation, like cured meats and canned vegetables
4
Ultra-processed foods made from industrial formulations with additives and flavor enhancers, including biscuits, ice cream, energy drinks, sugar sweetened beverages, and pre-made burgers.

Ultra-processed foods contain the most unnatural ingredients, highlighting the importance of reading their nutrition labels the most carefully. 60% of the calories adults consume in the US come from this food group.

It’s time to be curious about the food we’re buying, as we unknowingly consume ingredients that affect our health.

2. Marketing Strategies By Food Manufacturers

Food packaging is covered with buzzwords and health claims to make us believe that their product is healthier than it is. The ones I come across the most are low-calorie, low-fat, and multi-grain.

How many calories a food contain is usually included on the front of the package to show people that, for example, Nature Valley is the best granola bar option due to its low caloric count. However, calories are not the best indicator of health. Something may be under 100 fewer calories per serving yet laced with added sugar and highly processed oils.

I see a lot of products saying they are fat-free, low-fat, or contain 50% less fat. Food companies will substitute the fat for added sugar and chemical thickeners. Fat is an essential part of our diet, and full-fat products shouldn't be replaced with low-fat alternatives, as they tend to leave us feeling more satisfied.

Many cereals use the word multi-grain, but what does that mean? This term means the product contains more than one type of grain, but these grains could be highly refined. Try to find products with a high percentage of whole grains.

The next time you see claims of gut-friendly and high-fiber products, be curious instead of taking the nutrition facts label at face value.

3. Get Straight to the Ingredients

What we need to zoom in on is the ingredient list. The Ingredients list is in order of quantity, so the first 3 to 5 ingredients are crucial. If these include corn syrup, oils, and artificial flavorings, the product is likely highly processed, and you may want to find an alternative with more natural ingredients.

It is easy to be deceived by sugar when reading an ingredient list. Sugar goes by multiple names: sucrose, corn syrup, maltose, fructose, malt syrup, and many more. Even if you don't see sugar explicitly listed on the ingredients, be aware that there are over 40 names it could hide under.

A long ingredient may be considered a red flag. The more ingredients, especially unfamiliar ones, the more likely it is a highly processed product with more artificial than natural components.

I am always surprised by how many products contain seed oils like canola and sunflower. These oils are usually highly processed, so check if they are high on any ingredient list.

4. Are Portion Sizes Accurate?

A product serving size is often misleading. It tends to be much smaller than what the average person would consume. For example, not many people weigh out their cereal to exactly 40g (which is not a lot).

Using these serving sizes as a reference point could lead to you unknowingly consuming more calories, saturated fat or trans fat, or salt.

When comparing products, look at the nutrition information per 100g rather than the serving size.

What Should You Pick up Instead?

Select as many whole food products or plant foods as possible: fruits, vegetables, nuts, seeds, grains, beans, and pulses. As most of these products do not contain more than a couple of ingredients, it will mean you won't have to inspect every nutrition label thoroughly.

But, if picking up more processed items, just be aware of the front of the package and look at what ingredients the product includes.

If you discover that the things you usually buy contain shocking ingredients, why not see if you can make it at home instead? Or find alternatives with a better ingredient list.

Next time you go food shopping, have at the back of your mind the importance of whole foods, the amount of names sugar goes by and how manufacturers are continuing to trick us into buying their products with their use of word choices. There is nothing wrong with being inquisitive about the food you put into your body.

FINAL THOUGHTS

Guides, Ingredients, Nutrition

4 Ways to Make Veg the Star of the Show

when i first came to veganism, i thought about the health benefits of going vegan

Vegetables often take a backseat when deciding what to cook—incorporated into meals for health reasons rather than enjoyment. Yet, they have the potential to be the star of any meal.

I worked at a restaurant where we cook vegetables a lot. We created a selection of small plates that celebrated seasonal produce. I did not realize how much untapped potential all the vegetables had; I knew how delicious tomatoes were when paired with fresh basil, but not that roasted beetroots pairs nicely with citrus fruits like orange. The job highlighted that with creativity, vegetable-focused creations are endless.

It all comes down to how we prepare, season, and cook them—not forgetting incorporating sauces that complement and enhance flavor.

Famous chef Ottolenghi is an example of someone who champions cooking and eating vegetables and believes that with help, they can flourish and reach their full potential. So, be sure to check out the 4 best tips to make vegetables the star of your show at the next table dinner, lunch or even brunch!

Key Takeaways

Elevate vegetables with creative preparation and seasoning.
Master various cooking techniques like roasting and grilling.
Pair with flavorful sauces and dressings to enhance taste and enjoyment

1. Have Fun with the Vegetable Preparation

Using a mixture of preparation methods makes meals more exciting and gives vegetables a new lease of life.

I love using a peeler to shave carrots, zucchini, and squash into ribbons. When vegetables are this thin, they are perfect to be served raw.

Thinly shaved butternut squash tossed with a citrus dressing or with lemon juice and olive oil creates a refreshing side or salad base.

A grater is another tool most people have yet do not use nearly enough! Grated cabbage makes a great addition to tacos or to be thrown into a stir fry.

Another underrated vegetable to grate is beetroot, ideal for a vibrant slaw or these delicious fritters.

When vegetables like cabbage, eggplants, and peppers are roasted whole at high heat, their outer layers char, protecting the insides as they steam and soften beautifully once cooled and peeled.

The result is perfectly roasted bell peppers, soft yet smoky cabbage, and creamy eggplant.

2. Don't be Afraid to Use Seasoning

When you roast vegetables, add a generous pinch of salt before cooking. But when sauteeing, add salt gradually and ensure you taste your food as you go. When boiling or blanching, don't forget to heavily salt the water. However, be cautious if your dish already has salty ingredients like soy sauce or capers.

Using spices will elevate the vegetables. I like coriander, turmeric, cumin, and ginger with roasted cauliflower. Or combine stir-fried peppers and onions with paprika, cumin, chili, and onion and garlic powder. Don't be afraid to experiment with new spices or pick up a spice mix from the supermarket to save money and get a combination of spices for the price of one.

Fresh herbs like dill in potato salad or sage with roasted squash add depth. Mexican dishes benefit from cilantro, while mint complements Moroccan cuisine.

when you roast vegetables, add a generous pinch of salt before cooking, the importance of seasoning scaled

Flavored oils can also be a fun addition to add flavor to vegetables. Sautee leafy greens with garlic and chili oil for a burst of flavor or garnish a dish with basil oil to score points on presentation.

3. Mix Up Your Cooking Techniques

different vegetables shine with varying cooking methods—roasting caramelizes root vegetables like carrots, beetroots, and potatoes, mix up your cooking techniques scaled

Different vegetables shine with varying cooking methods—roasting mixed vegetables like carrots, summer squash, beetroots, sweet potatoes, and cruciferous vegetables caramelizes them. Lower temperatures for oven roasted vegetables have the potential to dehydrate roasted veggies, turning tomatoes into sundried treasures.

Sautéing gives mushrooms a golden color and maintains texture. But this technique can be used for most vegetables, such as green beans and brussels sprouts. However, some take longer to cook evenly, make sure to stagger the start time of each one.

The grill is not just for cooking meat! Grilling vegetables leaves them subtly smoky, mild flavor. Cut zucchini and eggplant into thick rounds and season with salt and oil before throwing them on the grill. If accompanied with a simple salsa verde it makes a perfect addition to any summer BBQ.

Steaming vegetables also has its benefits. It helps to maintain texture and remain neutral in flavor, perfect when accompanied by a punchy sauce. My favorite vegetables to stem are asparagus and tender-stem broccoli.

4. Sauce and Dressing Make all the Difference

A dish is not complete without the addition of a sauce or dressing.

You wouldn't serve salad without a dressing, so why are vegetables any different?

Crispy potatoes are delicious, but have you tried potato bravas?

Paired with a spicy tomato sauce the dish is instantly elevated.

Raw vegetables such as carrot, cucumber, or even bell peppers transform when dipped into hummus.

Try making tahini dressing and see how many vegetables this sauce works with.

Or a plant-based yogurt dressing as the base of charred or roasted vegetables.

If you have read my previous article you will also know that different types of vegetables make the base of delicious sauces.

a dish is not complete without the addition of a sauce or dressing, sauce and dressing make all the difference scaled

Key Takeaways and Reflections

So, next time you think about what to eat for dinner, start with what vegetables you will use and how you will make them shine. Maybe grill them to achieve that smoky flavor, steam them and pair them with a punchy sauce, or roast them with a Mexican spice mix.

Guides, Ingredients, Nutrition

30 Plant Foods a Week, is it Doable?

You may wonder how we got from the standard 5 a day to a substantial 30 plant foods a week. While 5 a day is still a solid guideline, aiming for 30 plant foods a week draws on the importance of variety.

Obtaining a mixture of plant foods in our diet benefits the community of good bacteria in our gut (the gut microbiome). These bacteria aid digestion, boost immunity, and defend us against disease. A more diverse gut microbiome directly benefits our overall health.

After analyzing thousands of participants, the American Gut Project found that those who eat 30 plant foods a week have a more diverse gut microbiome when compared to those who consume 10.

So, what exactly are plant foods? How can we incorporate 30 of them into our weekly diet?

It may seem like a lot, especially for creatures of habit stuck in food routines. But you might already be closer than you think—and with a few tweaks, your gut will thank you.

Key Takeaways

Eating 30 different plant foods a week enhances gut health by promoting a diverse gut microbiome.
Plant foods include fruits, vegetables, wholegrains, legumes, nuts, seeds, herbs, spices, coffee, and dark chocolate.
Simple changes like varying toppings, snacks, and using colorful ingredients can help achieve the 30 plant foods goal.

So How Does it Work?

When referencing plant foods, this extends much further than fruits and vegetables. The list includes wholegrains (like quinoa and oats), legumes (like chickpeas and lentils), nuts, seeds, herbs, and spices.

The 30 plant foods idea is to encourage variety. Although the same plant food can't count for more than one point a week, it doesn't mean this has to be an expensive task. Think canned beans and lentils and frozen fruit and veg.

Also, there is no rule on quantity. Plant points can range from a whole carrot to a handful of sunflower seeds. There is no need to get out the scales and weigh anything!

Even coffee and dark chocolate (70% or above) count.

Does it feel slightly less daunting now?

This is Not a Complete Diet Shift

Are your current plant points as low as you first thought? With so many great foods on the list, you may only be a few tweaks away from reaching 30.

One way to get extra points is to add different toppings to meals you frequently have already. Instead of having porridge with banana and peanut butter, could you switch it up and have berries and chia seeds one morning and dried cranberries and nuts another? Having the same meal but switching the toppings can be an easy trick to increase points with minimal effort.

Stir-fries are also easy to diversify. There are a lot of vegetables that work well in a stir-fry. From cabbage, bean sprouts, carrot, scallions, bell peppers, snow peas, Pak choy and so many more. You could experiment with different vegetables every time you cook this kind of dish.

Another easy thing to do would be to re-think your snacks. Some good ones include a piece of fruit, a handful of nuts, or even some dark chocolate.

The More Colors the Better

All plants contain polyphenols, which nourish the microbes in our gut. These compounds vary across plant food, including different colors of the same vegetable.

If you usually buy regular potatoes, try a sweet or purple variety. Different colors count as new points!

If you plan to have potatoes across a couple of dinners, you can alternate between white and sweet ones. Another easy one is buying a variety of pepper colors instead of sticking to red ones. And if you only eat green kiwis, try golden ones.

When you eat the rainbow, you feed a wider variety of microbes in your gut.

Meals With a High Plant Point Total

There are a lot of meals that can give your plant points a real boost. A couple of easy ones I gravitate towards are:

A salad is much more than leaves; they have the potential to be a plant point powerhouse. One salad I love is raw red cabbage massaged with oil, salt, and lemon juice until soft and then combined with parsley and mint, red onion, cooked quinoa, roasted pumpkin or squash, a tahini dressing, and fried tofu. This salad alone has 10 plant points!

Another good option is to utilize a bowl of yogurt. I enjoy combining it with chia seeds, homemade granola (made with oats and seeds), frozen berries (raspberries and strawberries), natural peanut butter, and dried cranberries. This bowl contains 7 plant points, and the toppings are interchangeable.

You can easily hide many plant points in some meals. Stir fries are great, pasta sauces with blended vegetables and soups.

Mix Up Your Protein Sources

Luckily for plant-based eaters, many vegan protein sources can also be counted as points.

The popular vegan protein sources, tofu, and tempeh are made from soybeans, which makes them an easy point to collect.

Moreover, don’t forget about beans! Not only are they delicious and cheap, but there is also a wide variety. Consider having black beans, chickpeas, kidney beans, butter beans, cannellini beans, and more! Check out my favorite black bean brownie recipe.

FINAL THOUGHTS

Although gut health is unique to every person, adding more plant foods to our diet can benefit us all. If 30 seems unrealistic, slowly build up to it. This is not something you have to strictly follow, more of a guideline to encourage more variety across your weekly meals.

The most important thing is that you never stop exploring different plant foods. You can do this by mixing up some of your favorite dishes, experimenting with protein sources, and adding a pop of color to each meal.

DIY, Guides, Sustainability

3 Ways to Repurpose Your Vegetable Scraps

Utilizing vegetable scraps may seem like more trouble than it’s worth. I don’t blame you if that cauliflower stem you intended to reuse is now buried deeper in the fridge. I’ve often saved squash seeds for a recipe I never found time to make. As these parts normally end up as waste, it’s not always a top priority to use them.

However, research suggests that households globally discard 1 billion meals a day, making our small habits a part of a big problem.

With the whole vegetable being edible, why have some parts become more favorable? Why is a carrot better than its top? Are the cauliflower florets tastier than its leaves?

Rather than disregarding parts of the vegetable as scrap, it’s time to flip our perspective and see this as an opportunity to add more creativity to our kitchen.

Key Takeaways

Vegetable scraps, such as carrot peels and squash seeds, are packed with nutrients like anti-inflammatory compounds and fiber
Instead of throwing them away, use scraps creatively: broccoli stems in stir-fries, roasted pumpkin skins as snacks, and citrus peels for flavoring.
Use scraps, reduce household food waste, and minimize the food waste problem.

Scraps Have Nutritious Potential

There is a common misconception that carrots need peeling, squash skin is inedible, and the only good part of the broccoli is the florets.

However, often, they end up being the most nutritious part of the vegetable. For example, research suggests that carrot peel contains up to 54% of the vegetable’s phenolic acid. This is known for its anti-inflammatory properties, which could help to reduce our risk of chronic diseases.

Similarly, squash seeds contain roughly 4 grams of fiber and 3 grams of protein per quarter cup. So, reducing waste could also result in a bonus health kick.

But how do we make them taste good?

1. Utilize the the Stems

Broccoli was a part of many meals I had growing up, but the tree-shaped vegetable was often missing its trunk, a surprisingly flavourful part. When you peel the robust outer layer, it is ready to use. Shave it finely and keep it raw for salads, slice it to be chucked into stir-fries, or cut it into chunks to steam until tender. I enjoy blending the stem with lemon, salt, and plant-based cream for a delicious pasta sauce.

You can treat cauliflower stem similarly to the florets, but it requires a longer cooking time. When I roast the stem, I enjoy serving it with a curry or dahl. Also, steaming it will create a puree suitable to add to any vegan cheese sauce for a subtle nutrient boost.

Kale stems are often discarded when raw as they are woody and undesirable. However, if finely chopped and sautéed with garlic and chili, the stems are given a new lease of life. Reincorporate them into a curry, pasta, or any dish you had in mind because they are versatile.

2. Utilize the Skin: Reduce Waste, Boost Nutrition

Another thing thrown away without thinking twice about is vegetable peels.

Store-bought vegetables usually have dirty skins, but the solution is not always to peel them. Rinsing and then scrubbing with cold water is sufficient to remove unwanted dirt.

Once clean, carrot skin can remain with the peel on. When I worked in a commercial kitchen, carrots were always peeled this wasn't something I even thought to dispute. If I knew the peel could remain on, I would have saved lots of time!

The same goes for potatoes, sweet potatoes, and even beetroots. If making silkie mash is the goal, I can understand. But that doesn’t mean the peel itself can’t be roasted and turned into a crispy snack.

It’s also time to reconsider the tough pumpkin and squash skins. I have tried to roast butternut squash with the skins on, and although they soften, the texture is not up to scratch.

But when you have separated the orange flesh from the skin, you can roast it to create crispy skin perfect for a garnish. However, when making a squash sauce, leave the skin on as it is unlikely to affect the texture.

One thing I can often be guilty of is using citrus fruits without considering the versatile peel. Use lemon peel to infuse drinks, zest into pasta and desserts, and use in cleaning products.

TIP: Sprinkling baking soda in your sink and using leftover lemon peels to wipe it up works surprisingly well.

3. Take Advantage of the Seeds

Pumpkin and squash seeds have a lot of potential. Once removed from the vegetables, it saves you from buying them separately. Roast them and enjoy sprinkled over a salad or soup. Swapping nuts out for roasted seeds and it will make the base of a much cheaper pesto.

But their potential does not end with savory recipes as they also lend a hand to sweet ones. Use them in homemade muesli bars and granola. Coat them in cinnamon, sugar, and melted vegan butter, roast for 25 minutes, and make the perfect topping for yogurt bowls or porridge.

pumpkin and squash seeds have a lot of potential, take advantage of seeds scaled

FINAL THOUGHTS

Although we may never be perfect, changing our perspective on vegetables may help our current food waste problem. Using the whole vegetable may require occasional outside-the-box thinking, but give them a good scrub, and you are already halfway there. It could even be a game of how to use the whole vegetable in tonight's dinner. Although a small step in changing our habits, if households worldwide adopt this mindset, our small steps can make a difference.

Guides, Nutrition

5 Ways to Elevate your Home Cooking

Deciding to go plant-based means having to slightly tweak your eating habits, once you might have fallen into a rhythm with, making that initial step tricky to overcome.

For me personally, I knew that eating a more plant-based diet was something I wanted to follow, and nutritionally speaking, it made sense. However, when stepping foot into the kitchen, I struggled to create flavorful dishes.

But, when I worked in a commercial kitchen, I realized the limitations of plant-based cooking were an opportunity to be more creative with food. I enjoyed the challenge of using ingredients I had never considered using before.

So, I wanted to share what I learned along the way, the small tips and tricks that will hopefully make moving to veganism less daunting and more exciting. Time to upgrade your home cooking and start seeing the obstacles as opportunities!

Key Takeaways

Transitioning to a plant-based diet can be challenging but has the potential to enhance creativity and help you step out of your comfort zone.
Garnishes such as fresh herbs, roasted nuts, and pickles elevate meals by adding flavor, freshness, and texture.
Using seasonal vegetables and using techniques like marinating and grilling will transform your food.

Why Put so Much Effort into Home Cooking?

The step to veganism seems frightening, especially regarding home cooking. It is hard not to bow down to the temptation of choosing more convenient meals, but despite their ease, they lack nutrients and may leave you feeling sluggish.

When you step up your home cooking game, you also gain control of the ingredients used, boost your energy levels, and is a wonderful way to bond with family and friends. Embracing creativity in the kitchen will result in meals to be proud of, and it may be much easier than you realize.

1. A Garnish Goes a Long Way

You may not think a garnish is essential when cooking at home, but this is more than just a limp piece of greenery on top of your food.

A good garnish can add flavor, freshness, and texture, taking your food to the next level.

A few examples of my most used garnishes include having a selection of fresh herbs on hand.

A salad is brought to life with fresh mint, roasted vegetables benefit from a sprinkle of gremolata, and there's nothing better than stirring fresh basil through pasta.

I also enjoy a crunch topping, so having nuts in my pantry is essential.

Roasting them enhances the flavor and texture.

They make the perfect topping for soups, dips, and your morning oat bowl.

The addition of pickles will add a punchy flavor, complimenting many meals! My favorites are pickled red onions with tacos, creamy butterbeans, and a tomato salad.

TIP: To make gremolata combine, a bunch of finely chopped parsley, the zest of two lemons, and a pinch of salt!

2. Eat With the Seasons

One of the simplest ways to upgrade your cooking is to start with your ingredients. A great way to do this is to incorporate more seasonal vegetables in your weekly food shop, seeing what local farm shops and markets have to offer.

Shopping with the seasons means eating vegetables at their freshest and most flavorful. Prioritizing the quality of your produce will directly impact the flavor of your food.

3. The Power of Lemons

Lemons are your secret weapon to unlock more flavor in your food.

They can balance out both salt and sweet flavors, not to mention if you have a creamy dish, like risotto, then a squeeze of lemon will add a much-needed freshness to the dish.

The easiest way to start including lemon in your food is to add a squeeze before serving sauces, soups, and over salad with olive oil to make a refreshing dressing.

4. Unlock Vegan Umami

It is often believed that you cannot achieve the same savoy flavors in vegan cooking due to the absence of meat, but this is far from the truth.

This flavor is called umami, coined in Japan, and translates to savory taste.

Many vegan ingredients help you to achieve that umami taste, but I use miso paste and mushrooms the most.

Miso paste, originating from Japan, gets its umami flavor because it is a fermented product.

What I love most about this ingredient is how versatile it is, I use it to replace meat-based stocks in dishes like risotto or soup and use as a marinade for vegan proteins like tempeh and tofu.

You can find miso paste in the Asian section of most supermarkets or in your local health foods shop.

The variety of mushrooms is vast. If you usually get white button mushrooms from the supermarket, try looking for portobello, shiitake, or oyster mushrooms in the future.

These mushrooms boast a meaty texture and savory flavor. I love combining mushrooms with lentils to make a meat substitute for lasagna and bolognese or fry them in vegan butter to accompany creamy pasta dishes.

TIP: Mix 2 tbsp of miso paste, 1 tsp grated ginger, 2 finally chopped garlic cloves, 1 ½ tbsp soy sauce, juice of ½ lemon, chilli flakes (optional), and dash of water. If consistency is still thick add more water. Place cubed tofu in the marinade minimum half an hour before cooking but can also be completed the night before.

5. Vegetables as the Star of the Meal

I always used to see veg as a side dish, something to accompany the protein in my meal.

This meant vegetables were always an afterthought, which hindered me from getting the most flavor out of them.

I started creating marinades or dry spice mixes for my vegetables.

The extra effort of coating the vegetables before cooking makes a massive difference to the flavor.

My favorite way to cook vegetables is to grill them.

The barbeque is not just for burgers and sausages!

By grilling vegetables, they become intensified in flavor due to the decrease in water content and of course wonderfully smoky mimicking grilled meats.

My favorite vegetables to grill are zucchini, eggplant, and cauliflower.

TIP: When grilling cauliflower, cut them into steaks and rub them with 1 tsp of paprika, garlic powder and cumin, a pinch of salt and a drizzle of oil. Cook on both sides for 5-6 minutes until beautifully charred and tender.

FINAL THOUGHTS

So, going plant-based is a challenge, I think we can all agree! It forces you to cook creatively and step outside your comfort zone. So when in doubt and struggling to enjoy vegan food, remember that you are one garnish, squeeze of lemon, or marinade away from transforming your food.

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