I will admit that products labeled organic, vegan, vegetarian, or plant-based can often come with a heftier price tag, although following a plant-based diet has been shown to decrease your overall grocery bill. It doesn’t help that recent data shows that the overall price of groceries has gone up nearly seven percent since last year at this time.

Blame it on a variety of COVID-19-related challenges, including more people making meals at home, supply chain delays, increased labor costs, and inflation. I’m always looking for ways to get healthy meals on the table. These days, I’m doing it with strategies that have helped me save money. With some prep and a positive mindset, you can fill that grocery cart and feel good about your purchases. Check out a few of my favorite strategies below.

Easy Tips to Save Money While Grocery Shopping for a Plant-Based Family

1. Make a Plan, Make a List

Meal planning is not just for people on diets. The everyday family can benefit from meal planning as it forces you to make a list before you head out to the market. Keeping a list is a great way to help you avoid impulse buys. Going in without a plan can often lead to excessive costs and bags of items that aren’t cohesive or don’t add up to nutritious meals.

You can plan for a day or a couple of days. Try to consider items that can be used in more than one meal. On a recent trip to the store, I purchased frozen blueberries that I used in a recipe for coconut quinoa oatmeal and again in a blueberry smoothie. I’m a big fan of corn tortillas that can easily become tortilla chips or tasty tostadas.

2. Shop the Circular

Of course, you can shop for sale items with your cell phone in the palm of your hand. Most grocery stores have their own websites that make it easy to search for deals. I do encourage searching and comparing prices. I like to go old school so I sit down with my weekly circular to come up with recipes and ideas for meals. There’s something about flipping through each page that feels satisfying.

The weekly circular can help you identify which of your favorite groceries are on sale. This is really helpful as you can use those items to become the foundation of the meals you will serve that week.

You can also try new food products that are being promoted. That’s the perfect time to pick up an item that you might not have selected if it wasn’t on sale. It’s also a great way to double up on items that you love. I’ll tell you a secret. The first time I purchased butternut squash was the result of a two-for-one sale!

Check to see if your local grocery store has an app, where you can easily see weekly deals and clip virtual coupons. You can plan your meals around these deals to maximize savings.

3. Buy in Bulk

When I was single, I used to avoid buying anything in large quantities for fear of overcrowding my tiny apartment. What I didn’t understand is that items that come in small pre-packaged quantities aren’t always the gift that they seem to be.

Just recently, I almost bought two microwavable bowls of jasmine rice. They were already cooked and ready to eat. The retail price for two 4.4-ounce bowls was $2.79, with a cost per pound of $5.07. Further down the aisle, I noticed uncooked jasmine rice in five and 10-pound bags. Their cost per pound was $1.65.

At first glance, I didn’t think that I needed to purchase so much rice. I later realized that rice is a great pantry staple to have on hand. When stored properly, it can last for a long time. I saved money by purchasing the five-pound bag at the cost of $8.25. If I wanted 80 ounces of rice from the original microwavable bowls, it would have cost me almost 30 dollars!

For more simple strategies to save money at the grocery store, check out these expert tips from nutritionists. 

The post How to Save Money While Grocery Shopping for a Plant-Based Family appeared first on The Beet.

We love roasted vegetables, but as the summer temps rise, I am not excited about turning on the oven. That’s why I get up early to prepare the veggies. Everything bakes at the same time and by the time the sun is really coming up, I’m already done.

The foundation for these amazing roasted veggie wraps is hummus. Hummus is truly versatile and brings a great amount of flavor to our wraps. Thanks to chickpeas, hummus offers plenty of nutrients. Here are a few reasons to get excited about hummus:

• Fiber
• Protein
• Amino Acids
• Calcium
• B Vitamins

You can make these wraps with any of your favorite veggies. We love to make them with peppers and onions. Peppers are our favorite and we love when we can find them in orange, red, green, and yellow. Just like hummus, peppers offer up their own nutritional value, checking the box for iron, beta carotene, and vitamin C.

Our 11-year-old likes to make her own wrap and that works for us. We appreciate how independent she has become in the kitchen. These wraps are easy to make and even easier to eat. Check out the recipe below and see for yourself.

LA Dunn is a plant-based advocate from the Bronx. Find her on IG @blackgirlseat and visit her at www.blackgirlseat.com.

Roasted Veggies and Hummus Wraps

Makes 8 small wraps

Ingredients

For the Wraps

• 8 Tortilla Wraps
• 3 Bell Peppers
• 1 Medium Onion
• Salt/Pepper to Taste

For Hummus

• 1 can chickpeas (drained)
• ¼ cup tahini
• 1 tbsp lemon juice
• ¼ cup olive oil
• 2-3 tsp minced garlic
• ¼ tsp salt
• ¼ tsp black pepper
• 2-4 tbs water

Instructions

1. Pre-heat your oven to 400. Rinse and slice bell peppers into strips. Peel onion and slice into strips. Add veggies to a cookie sheet and bake for 20 minutes.
2. Add lemon juice and tahini to a food processor or blender and mix until smooth. Add ½ can of chickpeas, olive oil, garlic, salt, and pepper, and continue to blend. Add the final half of the chickpeas and 2 tbs of water. Blend until smooth. You can add additional water to get to the consistency you want.
3. Spread about 2-3 tbsp of hummus onto your tortilla wrap, add veggies, and roll.

Nutritionals 1 of 8 Wraps

Calories 284 | Total Fat 13.4g | Saturated Fat 1.9g | Cholesterol 0mg | Sodium 149mg | Total Carbohydrate 33.9g | Dietary Fiber 8.4g | Total Sugars 7.1g | Protein 10g | Vitamin D 0 mcg | Calcium 92mg | Iron 4mg | Potassium 484mg |

The post Easy, Kid-Friendly Snack: Roasted Veggie and Hummus Wraps appeared first on The Beet.

So this summer, we are trying something new. We have been introducing recipes that she can make on her own. No help from Mom or Dad is needed. Yay for us! She’s craving independence and we are happy to provide it.

Our informal observation of this mystical child has been that snacks help her navigate crankiness, boredom, and overeating at meal time. Not too shabby!

This Creamsicle Pop Recipe calls for plant-based products and uses orange juice concentrate for a burst of orange flavor. Besides keeping cool, you can also count on the added value of these nutritional perks:

Vitamin C: This powerful antioxidant is famous for how it takes care of our immune system. Studies have shown that it also has the power to fight inflammation, manage blood pressure and fight heart disease.

Protein: We need protein for strong bones and muscles. When considering your next mani/pedi or salon visit, remember that our nails and hair are made up of mostly protein.

Probiotics: Good health starts with a good belly. Probiotics can help digestion and are a great way to maintain gut health.

Check out the recipe below and see other variations you can make.

LA Dunn is a plant-based advocate from the Bronx. Find her on IG @blackgirlseat and visit her at Black Girls Eat. 

Frozen Creamsicle Pop Recipe

Ingredients

• 6 oz Plant-based Yogurt
• 12 oz Orange Juice Concentrate
• 1 cup Oat Milk
• 2 tbsp Agave

Instructions

1. Add all ingredients to a blender and blend until smooth.
2. Pour mixture into ice pop molds and let freeze for 5-6 hours or overnight.

Other Ways to Make This Creamsicle Pops:

• Add coconut milk instead of oat milk
• Use just coconut milk/cream and orange juice concentrate for a simpler version
• Add other citrus flavors like lemon, lime, or grapefruit

Nutrition: 1 of 6 Popsicles

Calories 237 | Total Fat 9.5g | Saturated Fat 0g | Cholesterol 0mg | Sodium 28mg | Total Carbohydrate 34.1g | Dietary Fiber 0.8g | Total Sugars 18.2g | Protein 5.1g | Vitamin D 17mcg | Calcium 64mg | Iron 0mg | Potassium 108mg

For more great plant-based dishes, visit The Beet’s extensive Recipe section. 

The post Healthy, Dairy-Free Frozen Creamsicle Pops Kids Will Love appeared first on The Beet.

Let me help you understand the home that I live in: Both my husband and daughter are, for the most part, “food supportive.” My hubby is happy with veggies, grains, and the occasional seafood. Our 11-year-old is a little less flexible and she advocates for the meals that she wants. Taco Tuesday is a real thing for her, and it doesn’t include tofu. She recently told me that she was having a love affair with cheeseburgers, but believes that by the time she is 14 she will be vegan. Whoa! Admittedly, she is far more food-savvy than I was at her age, so I applaud her awareness – and her timeline.

Grocery shopping is a family affair. My mom never talked to us about what she was going to buy at the supermarket. I have found that by announcing my menu ideas, I avoid a lot of pushback when serving the meal because everyone feels like they have had a say. I listen to their input, and then come up with a game plan that includes mostly plant-based meals. What’s funny is that I don’t actually buy a lot of foods that say, “plant-based on the label.” I mostly buy foods that are whole foods and I try to stay away from heavily processed foods.

My grocery list is really just a collection of items that I believe will help me whip up some greatness. Like most busy families, I need our meals to be quick, uncomplicated, and yummy.

What that means: There are always grains and veggies and beans or lentils. I am personally fighting inflammation (from a condition that is now thankfully under control) and I don’t feel so great after eating a lot of dairy. As a result, I swap out plant-based alternatives for milk or eggs whenever I can. To be honest, my husband and daughter don’t even notice. My goal is to serve food that looks good and tastes good.

Some days are more challenging than others. As a plant-based advocate, I am focused on getting more people to add more plants to their plates. But in my home, sometimes it’s all about the NY-style pizza and I’m okay with that. We are doing better today than we were last year. I just focus on the wins!

This is my actual grocery list from this past month to give you an idea of how to feed your family a plant-forward week of healthy meals, as well as a sample day of eating for my family.

Happy shopping and eating. To learn more about me, my journey, and my plant-based recipes, visit me on Instagram.

Sample Plant-Based Grocery List

• Frozen blueberries
• Frozen spinach
• Russet potatoes
• Carrots
• Chickpeas
• Black beans
• Onions
• Quinoa
• Coconut milk
• Rolled oats
• Hummus

Sample Day of Eating Plant-Based for a Family of Three

Breakfast: Coconut Quinoa Oatmeal topped with Blueberries

Start the day off with a creamy bowl of goodness filled with fiber and nutrients.

Ingredients

• One can of coconut milk -13.5 ounces
• ½ cup of water
• One cup of quinoa
• 1 cup of rolled oats
• 2 tsp agave syrup

Instructions

1. Grab a medium saucepan. Add coconut milk, water, quinoa and rolled oats. Simmer on the stove for 20 minutes.

2. Stir often and let it cook until it reaches your preferred consistency. Top with agave and blueberries.

Lunch: Stuffed Baked Potatoes (Black Beans, Onions, Vegan Cheese)

This potato and black bean combination provides plenty of flavor and fiber to keep you satisfied.

Instructions

• 6 Russet potatoes
• 1 can of black beans
• 1 Onion
• 1 cup of vegan cheese

Ingredients

1. Prep and bake your potatoes for 50-60 minutes at 400° F. Heat the beans in a small saucepan.

2. Dice the onions. When the potatoes are done, slice down the middle and stuff with beans, onions, and cheese. Eating on the go? Wrap them in foil or plastic wrap and take them with you.

After School Snack: Blueberry Smoothie made with oat milk yogurt

Blueberries are an antioxidant powerhouse and oat milk is dairy and cholesterol-free. Four ingredients make the perfect after-school pick me up.

Ingredients

• 6oz Oat milk yogurt
• 1 cup frozen blueberries
• ½ cup orange juice
• 1 tsp agave syrup

Instructions

1. Add all ingredients to a blender and mix until smooth. Enjoy!

Dinner: Roasted Chickpeas, Roasted Carrots, Sautéed Spinach and Brown Rice with a drizzle of hummus dressing

The last meal of the day is simple but tasty with filling chickpeas, naturally sweet carrots, superstar spinach, and a nutritious grain, in this case, brown rice.

Ingredients

• 1 can of chickpeas
• 6-8 carrots
• 3 cups of spinach
• 1 cup of brown rice
• salt/pepper to taste
• 2 tbsp olive oil

Instructions

1. Preheat the oven to 400°. Prepare the rice as per the package directions. Drain the chickpeas and add to a small bowl. Toss chickpeas with 1 tbsp olive oil and salt/pepper. Transfer to a cookie sheet.

2. Peel and slice the carrots (about ½ inch thick). Add carrots to the cookie sheet next to the chickpeas.

3. Drizzle the carrots with 1tbps olive oil and add salt/pepper (optional). Put the cookie sheet in the oven and bake for 40-45 minutes.

4. While that’s in the oven, heat a fry pan or skillet with ½ cup of water. Add the spinach and let cook on medium heat. Once the spinach is broken down, remove it from heat.

Hummus Dressing

Ingredients

• 4 oz ready-made Hummus
• 2 tbsp lemon juice
• 2 tbsp water
• 1 tsp garlic powder
• salt and pepper to taste

Instructions

1. Whisk all ingredients together until smooth. Add salt and pepper to taste.

2. Add chickpeas, roasted carrots, spinach, and rice to a plate. Drizzle dressing and enjoy!

Bottom Line: Your grocery list to make plant-based meals for the whole family

In order to shift your family toward a nutritious diet of mostly plant-based meals, all you have to do is plan ahead and get their “input” about what is about to be prepared and served. Work together to make dishes that are quick, easy, and nutritious, and the whole family will love it.

For more great plant-based recipe ideas, check out The Beet’s recipe library of over 1,000 plant-based and vegan recipes.

The post Plant-Based Family Meals: What I Feed My Family in a Typical Week appeared first on The Beet.

The Chicago native spent many years in and around kitchens. First, with her mom and later as she took on everything from seafood to pastry production. After many years of hard work and dedication, she became the Executive Sous Chef at Le Bernadin in NYC. Her credits also include Executive Chef at Marcus Samuelsson’s Red Rooster. Here’s a fun fact – Chef Adrienne also was a major contributor to The Red Rooster Cookbook as she tested, edited, cooked, and styled all of the food for the book.

A Top Chef and an HBCU graduate, Chef Adrienne spent almost a month on the campus of Stone Barns. During that time, she worked to curate a menu that would detail the evolution of southern cuisine while exploring and celebrating the diversity of cultures that have come through the south to help create new versions of food for the soul.

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These days, if you can score a ticket, you can find her at Sunday Best. SB is her nod to the past and to the culture. She says, “By, putting on your best you are showing that you are serious and important and it forces people to move beyond their stereotypes.”

Admittedly not vegan, Chef shares some wonderful insights on growing up with veggies and reveals her secret for finding the good stuff at the bodega in your neighborhood. This Spicy-Crispy Whole Roasted Cauliflower recipe is a great plant-based dish that you can easily make with a few accessible ingredients and pantry staples.

Looking to go from plant-curious to plant-focused? Check out Black Girls Eat and follow along @blackgirlseat.

Spicy-Crispy Whole Roasted Cauliflower by Chef Adrienne Cheatham

Serves: 4

Prep Time: 10 Minutes

Cook Time: 40 Minutes

Ingredients

• 1 large head cauliflower, rinsed well, leaves trimmed
• 1 tablespoon kosher salt
• 2 bay leaves
• 1/4 cup cornstarch
• 1 1/2 cups raw sunflower seed kernels
• 2 teaspoons paprika
• 1teaspoon garlic powder (or granulated garlic)
• 1teaspoon onion powder
• 1teaspoon salt
• 1/2 cup non-dairy yogurt
• 2 tablespoons vegan butter, melted
• 1/4 cup hot sauce (preferably Tabasco)
• 1tablespoon honey, substitute agave for a vegan recipe

Instructions

1. Place the cauliflower in a pot just large enough to hold it. Sprinkle 1T of salt over the cauliflower, then fill the pot with water and add the bay leaves. Turn the flame on high and bring the water to a boil. When the water reaches a rapid boil, turn it off, and let it stand for 5 minutes, then drain the water off and rinse the cauliflower in cold water for a few seconds. Place the cauliflower on a paper towel-lined plate in the refrigerator to cool. *This can be done 2-3 days ahead, keep the blanched cauliflower loosely covered in the fridge.
2. While the cauliflower cools, combine the cornstarch, sunflower seeds, paprika, garlic powder, onion powder, and remaining salt in a food processor. Process until the seeds are finely chopped and the mixture looks like a coarse meal. Set aside in a wide bowl.
3. Preheat your oven to 400. Use a small spatula or brush, and spread the yogurt evenly all over the outside of the cauliflower. Use a couple of forks to lift the cauliflower and turn it over into the bowl of the sunflower seed mixture. Get your fingers around the center stem and rotate the head around to coat the yogurt completely in the mixture. Scoop up the mixture as needed to get it all the way up the sides. Place the coated cauliflower head on a parchment-lined baking sheet, and spray all over lightly with olive oil (or cooking spray). Place in the oven.
4. Cook the cauliflower until the crust has become golden and crispy, about 20 minutes, rotating the tray halfway through.
5. Meanwhile, combine the melted butter, hot sauce, and honey or agave in a bowl. Take the tray out of the oven and brush the hot sauce mixture all over the cauliflower. Return to the oven and continue cooking until the sauce has caramelized about 10-15 minutes.
6. Let the cauliflower cool for 5-7 minutes then slice it into wedges and serve.

The post Chef Adrienne Cheatham’s Spicy Whole-Roasted Cauliflower appeared first on The Beet.

Hydration is Key

Water is responsible for the overall health and wellness of our bodies. Looking for great skin and strong muscles? Look no further than your glass of water. Drinking water also helps to regulate our body temperature, remove waste and ensure that oxygen and nutrients travel through our bloodstream.

If you believe what you read on the internet, you can last 30 days without eating but only three days without water. Those are just estimates, so don’t quote me if you are ever stranded anywhere. How long you can last really depends on how healthy you are. But I can’t stay focused on those dismal facts. The truth is, I just want to make sure that my organs have enough water to do what they need to do to keep me moving.

And not moving is exactly what will happen if you allow yourself to get dehydrated. Our bodies are made up of about 60 percent water so it makes sense that our organs will absolutely shut down if they don’t get the water they need. Here’s a fun fact: If you don’t drink enough water, your body might hold onto it causing you to retain water weight. Seriously! The body panics and holds onto water to make sure that dehydration doesn’t happen. Not drinking enough water can also cause you to lose focus, get cranky, and even make you feel hungry. Sound familiar?

Eat Your Water With Hydration-Packed Fruits and Vegetables

One of the first things that happened to me when I started leaning into a plant-based lifestyle is that I had to reacquaint myself with the produce aisle. It’s sad to think of all of the fruits and veggies that never made it into my shopping cart. I have to admit that way back in 2017, I was rocking with a solid five vegetables week after week. Broccoli, spinach, corn, green beans, and collard greens were on heavy rotation. All good, but in no way representative of all of the options available.

There are over 1,000 fruits and vegetables curated for humans to eat. But the real excitement comes from the fact that so many of them are an incredible source of water. Adding fruits and veggies to your plate can help you reach your hydration goals. Adding them to your glass helps too! Get excited for these fruits and veggies who score at the top of the leaderboard as great sources of water.

Water-Dense Fruits and Vegetables

• Cucumbers: 96 percent
• Lettuce: 96 percent
• Radishes: 95 percent
• Spinach: 92 percent
• Watermelon: 92 percent
• Cantaloupe: 92 percent
• Bell Peppers: 92 percent
• Strawberries: 92 percent
• Peaches: 88 percent
• Grapes: 87 percent
• Blueberries: 84 percent

You can get really creative with this list. How about adding cucumbers and blueberries to your next bowl of greens? Radishes and bell peppers add plenty of crunch to an already crunchy taco. I recently made a spinach salad with watermelon, strawberry, and basil. Let’s just say that it was as mouth-watering as it sounds.

I used to feel so guilty about not drinking enough water. What really made it crazy for me is that I’m constantly reminding my ten-year-old to drink more water. Kids don’t have a filter and they will let you know when they see that you aren’t modeling the behavior you want. So it’s been really fun getting my daughter involved with choosing the fruits and veggies for our remixed salads. Yes! Mom has found another sneaky way to get what she wants.

Here’s another easy way to drink more water.

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post Eat Your Water With These Hydration-Packed Fruits and Vegetables appeared first on The Beet.

Is Cheese Really Liquid Meat?

I have not eaten meat in a long time. It was one of the first foods that I stopped eating in an effort to fight inflammation. I was never really sure if meat was the sole reason why my body hurt after a meal but I have to consider that once I stopped eating meat, I felt different. You have to understand that meat was on speed dial in my house. Our weekly menu included: Meatloaf Monday, taco Tuesday, and Freestyle Friday which featured BBQ spare ribs. And don’t get me started on all of the fast-food burger and chicken meals we would grab at any given moment.

I actually removed meat from my diet for about a month a few years ago and then I never looked back. I consider myself a recovering cheeseburger-holic so I was actually pretty pleased with my newfound meat-free choices. In the beginning, there was a whole lot of pasta and mushrooms! While hanging out with a good vegan friend, I mentioned my love of NY-style pizza and she stopped dead in her tracks. She announced that cheese was liquid meat so I shouldn’t be so eager to pat myself on the back. Whoa! Talk about a visual.

Is Cheese Bad for You?

For every report that says that cheese causes inflammation, you can find one that says that it doesn’t. So trying to make sense of all of the data can be a challenge. After combing the Internet, I have some understanding of the dilemma. We know that diets that are high in saturated fats are connected to obesity and obesity is connected to chronic inflammation. Consider that cheese is high in saturated fats. Consider that I was eating a lot of it. I can recall the days of eating an egg and cheese sandwich for breakfast, a grilled cheese sandwich for lunch, and a plate of lasagne for dinner. Maybe that’s why I was feeling so yucky. Seeing it here and black and white makes me cringe.

On a positive note, we also know that cheese and its dairy cousins yogurt and milk offer calcium and vitamin D. Studies have shown that the probiotics in yogurt help make it a good choice for its anti-inflammatory properties. So what’s a girl to do?

You Have to Listen to Your Own Body

The truth is, only you know how you feel after ingesting cheese and other dairy products. If I’m being completely honest, I’m going from plant-curious to plant-focused and that means I’m thinking more and more about animal products in general. As each day passes, I’m finding new ways to get all of the nutrients I need without cheese, milk or eggs. I have never been diagnosed as lactose intolerant. But I do know that months after eliminating cheese from my plate, I don’t really miss it. I also feel good about skipping it since it has been found to clog arteries, cause high cholesterol and heart disease. I’m just going to go ahead and say “No Thank You” to all of that.

If You Must Have Cheese, Try to Make It Dairy-Free

Let’s be realistic. It may not be easy to avoid cheese altogether. I understand that we all are out here trying to do our best. It’s hard enough to make healthier food choices without feeling guilty about trying to get it right every time. We have to be kinder to ourselves. When you’re able, try swapping out your favorite dairy-based cheese for a vegan alternative. You can find The Beet’s guide to the best dairy-free cheeses on the market to help steer you in the right direction.

To find more of LA’s tips, recipes, and advice find her @therealblackgirlseat and her visit her website, Black Girls Eat to learn more about going from plant curious to plant-focused.

The post Breaking Up With Cheese Is Easier Said Than Done appeared first on The Beet.

The New Frozen Treat Is Nice Cream

“Nice” creams and vegan ice creams are popping up all around the world. Which is a good thing because I’m a big fan of having options when it comes to frozen treats. The thought of not having ice cream is one of the reasons that it took me so long to really lean into plant-based nutrition. Cheddar cheese and I had a situation going on, but that’s for another day. I started moving away from dairy as I became focused on fighting inflammation. There are many foods that can trigger inflammation in your body. Dairy, meat, and sugar are high on my list of “no can do.”

I have tried a few of the non-dairy products found in the grocery store. There are some really tasty frozen treats on the market but I’ve been leaning back from buying a lot of ready-made items lately. To be honest, I think that many of the products can be expensive. No matter what the industry is producing, we still have to be smart about our food choices. If you are avoiding processed foods and considering your sodium and sugar intake, that means taking a look at what you are buying in the freezer section of the market.

Homemade and With Love

Some say I can be a bit controlling. Making my own frozen treats is a good example of that. Yes, I wanted to “control” the ingredients. It’s true. It feels good to create something homemade and with love. When I serve my family, I don’t have to worry about where it came from. No worries about how it was made. I like being in the driver’s seat from start to finish. Life is busy. I believe that taking time to create a frozen treat for my little girl or a decadent dessert for hubby is definitely my love language.

How to Make Delicious Dairy-Free Treats

Summer is the perfect time to lean into plant-based frozen treats. We are all about the avocado ice cream pops and our version of sorbet. For the pops, I blended a can of coconut creme, two avocados with a kiss of lime and honey, but you can opt for agave if you’re vegan. I poured the mixture into a mini muffin pan and let it freeze overnight. For the sorbet, I used frozen mango and frozen strawberry with a tablespoon of oat milk and honey. Try these frozen treats out with your favorite fruits and let us know how they turned out.

To find more of LA’s tips, recipes, and advice visit Black Girls Eat to learn more about going from plant-curious to plant-focused.

The post How To Make Healthy, Dairy-Free Frozen Treats That Everyone Will Love appeared first on The Beet.

Once I decided to really lean into my plant-based lifestyle, I had to step my game up. It helps that I live in a city where you can find a farmer’s market on almost every corner. Those early trips to the farmer’s market provided me with a new vocabulary and highlighted the fact that my plate was not as diverse as I thought it was. There are over 1,000 vegetables available to us, yet most of the time, we eat the same ones day in and day out. What’s funny is that I was way more adventurous about vegetables when I was at a restaurant or a fancy party. You know, the kind where you start with a salad and end with dessert? Let’s just say that I had no problem starting with a beet salad and ending with cheesecake made with beet powder.

However, shopping for beets was never on my to-do list. Every time I walked past them in the supermarket, all I saw was a basket of dirty purple rocks. The golden beets were no different. We really shouldn’t judge a book by its cover, because I had no idea that each one was a treasure filled with vitamins and nutrients designed to naturally improve health.

The Health Benefits of Beets

Have you ever heard someone say that beets are really good for you? I’ve heard it over and over again and it is in fact true. Beets are a root vegetable. Yes, that means they come straight out of the ground, and are officially called beetroots. These super veggies are a great source of essential nutrients including B-vitamins, copper, iron, manganese, magnesium, and potassium. The fact that they were once used solely for medicinal purposes is encouraging. Beet lovers rejoice in the fact that eating beets or drinking beet juice can help to lower blood pressure, fight inflammation and help to improve the flow of oxygen in your body.

Eat them raw or cooked and don’t forget the greens–I have to admit that I never knew that you could eat the greens. It’s okay though. I’m new to the plant-based arena. One Google search netted over 40 million results, so it’s clear that you can do more with the leaves than just chop them up for a salad. Try cooking them down in a broth as you might for chard or collards. The greens are a great addition to a soup or even solo. Did you know that beets are related to quinoa, chard, and spinach? Now that sounds like the prescription for healthy living!

Is there a difference between red and golden beets?

Both the red and golden beets have similar nutritional value: Heart-healthy and packed with powerful antioxidants, I have decided that I have to incorporate both of them into my plant-based lifestyle more often.  I believe the red ones have a slightly sweet taste and the golden ones are a bit sweeter. The biggest difference for me is that my hands don’t turn pink when using the golden ones! It’s easy to make roasted beets. I use my vegetable peeler to clean them up and slice them. They cook nicely with a drizzle of olive oil. A splash of balsamic vinaigrette makes it special. When the weather warms up, I love to make a golden beet and sweet potato salad. The orange color looks amazing on the table and it feels good to know that I’m serving up a powerhouse of nutrients in a yummy plant-based dish.

To find more of LA’s tips, recipes, and advice visit Black Girls Eat to learn more about going from plant curious to plant-focused.

The post How to Cook Beets So You’ll Actually Love Them appeared first on The Beet.

We are basically a family that loves to graze. I pay attention to the kinds of snacks that we have and I take the lead to help my family make healthier choices. You can’t control everything out in the world but you can control what comes out of your own kitchen. Some of our favorite snacks are actually pretty healthy. We love popcorn, roasted chickpeas, and the occasional chocolate-dipped pretzel. If my daughter is online for remote classes, the request for snacks shows up at the end of every class. If she actually goes into the school building, the request comes as soon as she walks in the door. Yep, I can’t even get a hello kiss before she flings the fridge doors open and grimaces as she looks for something to satisfy her hunger.

On a recent afternoon, she came into the kitchen and announced that she needed a snack ASAP.  After I ran down a list of so-called healthy options, she promptly reminded me that not everything has to be plant-based and that I should live a little. I told her that I am trying to live a lot and that plant-based nutrition was a big part of that. Finally, she relaxed but also made me promise to let her know if I added any “vegan” products to her snack so that she would be aware ahead of time.

When the pandemic hit and everyone was locked down, I ventured out to the supermarket. The chip aisle was completely deserted. There was not one bag of tortillas on the shelves. However, there were stacks and stacks of corn tortillas. One bag held 80 corn tortillas for just about three dollars. I took them home and figured out how to create what has become one of our favorite after-school snacks.

The soft flour tortilla is great for burritos and quesadillas. It’s the corn tortilla that offers a crispy bite and that’s why they are perfect for tacos, tortilla chips, and tostadas. As a matter of fact, the tostada has been around for the past 2,000 years. Oaxaca, Mexico is credited with the creation of the first tostada. It’s the versatility of this dish that keeps on breakfast, lunch, and dinner tables all year long.

Often served with traditional toppings like refried beans and meat, you can also now find tostadas made with seafood, and of course, there are plenty of vegan versions. Let’s not forget about the fact that the corn tortilla is also whole grain and considered a decent source of fiber and nutrients.

Tostadas are an easy snack to make and even easier to eat. We prefer to bake them rather than fry them in oil. We set the oven to 350 and bake on both sides at 1o minutes each. You can take whatever you have in the fridge and turn them into toppings. What’s great is that there really are no rules. Try vegan cream cheese, sliced pears, and chia seeds. Take care of your pizza lovers with vegan mozzarella, plant-based meatballs, marinara sauce, and basil. Give a nod to the southwest with guacamole, black beans, diced tomatoes, and corn. My daughter approves and is never upset when I present a tray of tostadas to her for her after-school snack. As an added bonus, she has even been happy to find them at dinner time.

To find more of LA’s tips, recipes, and advice visit Black Girls Eat to learn more about going from plant curious to plant-focused.

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post Make This Easy After-School Snack: Vegan Tostadas for Kids appeared first on The Beet.