Many fast-food restaurants now have vegan options and are coming up with creative, delicious ways to get more greens on the menu. Some of the ways they are vegan and vegetarian fast food options are through the companies providing them with the products: mainly Beyond Meat and Impossible Foods. Here, Jessica Cording, RD, author of The Little Book of Game Changers, shares her thoughts on some of the newest developments you’ll see on national fast food restaurant menus as well as what to skip and what to try.

“I think it’s great that there are more of these options available for people who want to eat a more plant-based diet – especially for people who travel a lot for work or live in areas where there may not be a lot of options other than fast food establishments,” says Cording. Just keep in mind with all of these menu items that just because something is vegan, doesn’t mean it’s healthy, she adds.

How to Order Vegan at Fast Food Chains

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1. Burger King

Turns out there’s a lot more to rely on than a salad if you’re eating vegan.

• Veggie Burger: This meat alternative burger is made with a Morningstar Farms Garden Veggie Patty, topped with vegetables, and served on a toasted sesame seed bun.
• Impossible Whopper: The Impossible Whopper is just like the classic Whopper® but made with an Impossible patty. That “meaty” plant-based patty is made with soy protein, potato protein, coconut oil, sunflower oil, and heme (a form of iron). Make sure to remove the mayo for a dairy-free meal.

“You still want to be thinking about having a balanced meal because one thing that is really important for promoting overall health is having stable blood sugar,” says Cording. “So if you’re eating French fries and hash browns, they’re vegetarian, they’re plant-based, but you’re not really giving your body a whole lot besides carbs to work with.” With a MorningStar Farms burger, you’re getting protein from the burger and carbohydrates from the bun, so you probably don’t need fries, suggests Cording. Stick with a side salad instead.

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2. White Castle

Known for its mini square-shaped sliders, this hamburger chain jumped on the vegan bandwagon at some participating locations.

• Impossible Slider: These look the same as the original sliders but are made from Impossible Foods burgers and clock in at 11 grams of protein. White Castle informs customers that “The Impossible Slider does not taste like our Original Slider and that wasn’t its intent. Its purpose is to offer our customers a vegan slider that replicates the taste of beef, but it does not taste like our core White Castle slider.” You could also make this meal vegan by holding the cheese.

“I think the brands like Impossible Meat and Beyond Meat are a step in the right direction,” says Cording. “The fact that they’re becoming more widely available is good. I think the people who like to eat those products at home will like that they can find them in more establishments. And in terms of taste, texture, I think that they’re definitely a step above some of the older generation of veggie burgers.”

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3. Taco Bell

This fast-food restaurant may have been one of the first you frequented while transitioning to vegan eating. That’s because Taco Bell has eight million vegetarian combinations and sells 350 million vegetarian items a year through menu substitutions or ordering off their vegetarian menu. In fact, they were the first quick-service restaurant to offer American Vegetarian Association (AVA) certified food options.

• Black Bean Burrito: You knew a bean burrito was going to make this list. This wrap consists of seasoned rice, a three-cheese blend, black beans, and sauce. Remove the cheese and sub guacamole for a vegan meal.
• Veggie Power Menu Bowl: This hearty bowl consists of guacamole, sour cream, pico de gallo, a double portion of seasoned black beans, and lettuce with a side of avocado ranch sauce. Remove sour cream and avocado ranch sauce.

• Spicy Tostada: Enjoy a snack with a kick when you order this open-faced menu item on a crispy shell topped with refried beans, real cheddar cheese, tomatoes and lettuce, red sauce, and chipotle sauce.
• Cinnamon Twists: This certified-vegan dessert is just puffed wheat, corn, and rice rolled in cinnamon sugar. It only rings in at $1 so it’s a great add-on to any order if you’re craving something sweet.

Be wary of vegetarian menu items that consist of a lot of cheese and rice, says Cording. “I usually tell clients that if they are eating vegan at Taco Bell to create a power bowl with black beans and doctor it up with some guacamole, lettuce, tomatoes, and salsa for a good combo of protein, fat, and carbs.”

4. Carl’s Jr.

Another brand synonymous with beef burgers, Carl’s Jr. offers several vegan options for veggie and plant lovers.

• Beyond Famous Star Burger: Made with Beyond Meat, the team at Carl’s Jr. says it tastes “beyond belief.” This burger packs 30 grams of protein with 20 of those coming from the plant-based patty. You can make any burger or sandwich on their menu “Go Beyond” by substituting this Beyond Burger patty for $2 more.
• Guacamole Thickburger: More like a guacamole sandwich than a burger, this is like eating a burger with all the toppings—but the main protein fell off the bun. Instead of meat, it’s made with guacamole, Pepper Jack cheese, and veggies on a bun. Remove the Pepper Jack for a dairy-free option.

“I think having an option of all the fixings without the burger like in their Guacamole Thickburger is a good workaround, especially if someone doesn’t want to eat a soy-based burger,” says Cording. “I’m not saying it’s a healthy option necessarily, because it’s still a very caloric meal and high in sodium, but that said if someone wants to skip the burger but they still want to have that burger experience and all of those flavors, this is a creative option.”

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5. Del Taco

This was the first national Mexican fast-food chain to offer Beyond Meat at the company’s 580 restaurants across the country.

• Beyond Avocado Taco (vegan): This is made up of Del Taco seasoned Beyond Meat vegan crumbles, topped with avocado, lettuce, and tomatoes in a crunchy shell.

• Epic Beyond Original Mex Burrito: Loaded with Beyond Meat, slow-cooked beans made from scratch, cilantro-lime rice, fresh guacamole, and handmade pico de gallo in a flour tortilla, this burrito is 100 percent vegan.
• Avocado Veggie Bowl: If you’re looking for a lower-carb option, this bowl features sliced avocado, seasoned black beans, diced onions, fresh diced tomatoes, and fresh romaine and iceberg lettuce blend, served over cilantro lime rice.

“With any of these menu items, know that you’re getting a very high sodium meal,” says Cording. “So, see where you can be mindful of reducing your sodium intake the rest of the day.”

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6. Starbucks

From the time it started offering breakfast sandwiches in 2006, the coffee conglomerate became a competitor in the fast-food space. You can get your favorite hot and cold beverages made with almond, coconut, or oat milk but there are also plant-based food options available.

• Baja Black Bean Veggie Wrap: This cold menu item makes for a hearty lunch with seasoned black beans, salsa slaw, and mixed veggies, wrapped in a spinach tortilla wrap with paired jalapeño cream-cheese spread.
• Chickpea Bites & Avocado Protein Box: The box is a quick, easy, and filling to-go meal. The pre-packaged meal brings a nutritious and protein-heavy option for any Starbucks patron. The meal box is the perfect purchase if you need a cheap lunch or a mid-afternoon snack.
• Bagel with Miyoko’s Non-Dairy Cream Cheese: If you’re lucky enough to live in the Washington area, you may be near a Starbucks that is testing Miyoko’s non-dairy cream cheese in the flavors Cinnamon Raisin and Everything. Hopefully, this will become a permanent menu item available nationwide in the coming months.
• Impossible Breakfast Sandwich: Although this breakfast sandwich could be veganized by only getting the Impossible patty on the ciabatta bread and adding ketchup, this sandwich does have a not-so-plant-based egg and sharp cheddar slice of cheese.

“I don’t think [any] of these fast food plant-based products should be the backbone of your diet and they shouldn’t be part of a daily diet because they are processed foods,” says Cording. In general, Cording says you’re better off basing your plant-based diet on natural, whole foods but when you’re in a rush or have limited options on the go, these menu items can help you stick to your plant-based lifestyle when you’re running limited on time or healthy eating options around you.

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7. Chick-Fil-A

With a name that includes chicken in the title, you’re not going to find an overwhelming amount of vegan options on the menu, but if you’re in a pinch, there are a few ways to satisfy your vegan cravings.

• Grilled Cool Wrap: The Cool Wrap can be made vegan easily when you remove the chicken and cheese. The light lunch option comes packed with green leaf lettuce, carrots, and red cabbage within a rolled flour flatbread. The cool wrap can be dressed with either vegan vinaigrette or Light Italian Dressing.  For a little extra flavor, you can throw in some signature Polynesian or Barbecue sauce.
• Grilled Market Salad: The Market Salad can be made vegan friendly by removing the blue cheese and the chicken. The salad blends sweet and savory flavors with a delicious variety of fruit including strawberries, blueberries, and apples on a bed of chopped romaine lettuce and baby greens. The salad is best eaten with Light Balsamic Vinaigrette or Light Italian Dressing.
• Spicy Southwest Salad: Recommended by Chick-Fil-A for either lunch or dinner, the Spicy Southwest Salad is stacked with grape tomatoes, roasted corn, poblano chiles, red bell peppers, and black beans. The toppings sit on top of a bed of mixed greens and Chick-Fil-A finishes the salad with Seasoned Tortilla Strops and Chili Lime Pepitas. We recommended getting the Chili Lime Vinaigrette to substitute the Creamy Salsa dressing, and make sure you remove both the cheese blend and the chicken.

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8. Chipotle

It’s no surprise that Chipotle makes this list of vegan-friendly fast-food spots. With a super customizable menu, it’s easy to see how you could effortlessly put together unlimited plant-based menu options.

• Burrito: The Chiptole Burrito is the heaviest and the greatest option on the menu. The soft, warmed flour tortilla can be filled with any number of ingredients, making it one of the most filling quick-vegan meals on the market. One of the greatest things about Chipotle is that it serves tofu sofritas, setting the company above its competitors. The restaurant chain offers black beans alongside tofu as a protein substitute, but Chipotle is the only quick-service Mexican-inspired restaurant to provide customers with tofu sofritas for their burritos. From guacamole to cilantro rice, the Chipotle burrito holds all the flavor you can ask for and more.
• Tacos: The three taco meal is the less conventional option at Chipotle, but it hits all the marks necessary to leave more than satisfied. The tacos come packed into soft flour tortillas or crispy corn taco shells. You can customize your tacos to include any of the vegan fillings. The best part is that the three tacos do not need to hold the same contents, making customization a key drawing factor for the three taco meals. Our suggestion is to take one taco for tofu, one for black beans, and one for pinto beans, and then topped to preference.
• Burrito Bowls: The only meal more filling than the burrito is Chipotle’s burrito bowl. Even though this option nixes the tortilla, it’s possible to make two full meals out of the burrito bowl. Typically served with a rice base, you can order any of the vegan ingredients to cover the burrito bowl. The lower-carb option is definitely for those who want to either save leftovers easier or would rather sit down and eat unrushed with a fork. Pro Tip: Order a tortilla (or two) on the side to get even more mileage out of your bowl.
• Salads: For the healthiest option, Chipotle’s salads are a perfect choice. The salad comes served on romaine lettuce thatcher than the burrito bowl’s rice base. The salad is an easy, healthy, low-carb option that will still give any customer the full Chipotle experience. You can order any of the normal ingredients on top of your salad, including the sofritas tofu and fajita veggies to get the full burrito experience without as much of the heaviness.

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9. Subway

Due to Subway’s lack of vegan and plant-based protein options, you’ll have to puzzle together a veggie-filled sandwich, but that doesn’t mean it can’t be done!

• Meatless Meatball Marinara: Across the U.S. and Canada, Subways partnered with Beyond Meat to concoct one of the most beloved plant-based subs: The meatball sub. The sandwich can be found at select locations and it contains plant-based meatballs and Subway’s marinara sauce on your bread of choice. The sandwich comes with parmesan cheese, but it can be left off the sandwich to make a delectable vegan meatball sub. If the meatballs are on the menu, it is possible to get a salad that includes the plant-based meatballs, which is a protein-packed substitute for customers avoiding the bread.
• Falafel: The falafel sandwich filling is often shown accompanied by a dairy tzatziki sauce, but if you’re lucky enough to find a Subway location that offers the sandwich, the falafel is paired nicely with a number of plant-based sauces. The vegan-friendly option can be found at a select amount of stores.  The protein substitute consists of fried chickpeas flavored with a selection of Mediterranean herbs and acts as the perfect protein for either a salad or a sandwich.

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10. Qdoba

With a highly-customizable menu like Chipotle, Qdoba also has a wealth of vegan options, although the Tex-Mex chain is lacking when it comes to plant-based dairy alternatives, it does offer Impossible Meat for an easy protein swap. Here is everything they do offer:

• Impossible Fajita Bowl: The featured plant-based staple offers an easy option for all vegan customers. The signature bowl comes complete with plant-based Impossible protein, fajita veggies, corn salsa, salsa, Verde, and black beans over cilantro lime rice. The vegan bowl is the perfect option for something quick and filling. The bowl can also be customized to include any other vegan sauces or ingredients that you want to add on. The Qdoba bowls work perfectly for leftovers as well. Pop the leftovers in the fridge and take the portable lunch with you the next day.
• Impossible Fajita Burrito: The impossible Fajita Bowl can be easily turned into a delicious burrito. Everyone loves the personalized fast-casual Mexican restaurants for the huge, affordable burrito options. The Impossible Fajita Burrito gives the customer everything they want from the plant-based protein to the delicious vegetable medley into a jam-packed, filling tortilla. Add whatever plant-based ingredient you desire into the burrito to make it delicious to your satisfaction.
• Impossible Bowl or Impossible Burrito: Beyond the Fajita options, it is possible to go choose to just add the Impossible protein. The fully customizable bowl or burrito can be topped with any of the plant-based ingredients listed below to make a tasty, filling meal to meet any craving. From salsa Roja to guacamole, the customer can complete either entree style with whatever they please. The customer can choose between cilantro lime rice or brown rice and black beans or pinto beans as their base. The same thing can be done with the Fajita veggies by ordering the Veggie Burrito Bowl or Veggie Fajita Burrito.

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11. Panda Express

In the last year, Panda Express has branched out into plant-based dishes, partnering with Beyond Meat to make more vegan dishes. Here are some of the chain’s greatest plant-based hits:

• Vegetable Spring Rolls: You can never go wrong with the Vegetable Spring Rolls at Panda Express. The crispy wonton exterior is stuffed with cabbage, green onions, carrots, celery, and Chinese noodles.
• Eggplant Tofu: When plant-based diners originally struggled to find a proper vegan entree, Panda Express debuted the Eggplant Tofu. The entree uses a glazy soy-based sauce to flavor its eggplant and tofu mixture, creating an addictively delicious plant-based option. Before the company’s plant-based protein development, the Eggplant Tofu has been the go-to item to order and beyond its taste, the entree is a cheap and delicious lunch or dinner option.
• Beyond the Original Orange Chicken: The vegan orange chicken will use a completely vegan breading and sauce on Beyond Meat’s newly released plant-based chicken.

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12. Fatburger

Visit the All-American eatery Fatburger for decadent burgers, crispy fries, and milkshakes that even plant-based eaters can enjoy. In recent years, the chain has upped its plant-based offerings and now boasts a healthy amount of menu options for vegetarians or vegans.

• Impossible Burger: The classic burger is served with “The Works” which includes relish, mustard, onions, pickles, tomatoes, and lettuce. Make sure that you ask for no mayo to ensure that the juicy burger is 100 percent plant-based. The burger can be ordered with a slice of Daiya cheese that brings it all home with a timeless cheeseburger.
• Impossible Chicken Nuggets: A perfect option for kids or picky eaters, Fatburger recently added Impossible Foods’ chicken nuggets to its menus nationwide.
• Vegan Shakes: From the classic Vanilla shake to the more exciting Maui Banana shake, the company is working to provide customers with a full, classic LA burger joint experience within a plant-based diet. Fatburger’s shake selection makes this restaurant chain one of the few that offer vegan ice cream. The shakes come sourced from Hollywood-based Craig’s vegan ice cream, providing a delicious vegan base for the shakes. Instead of a soft drink, complete the Impossible Burger meal with one of the four shake options.

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13. Panera Bread

Although vegetarians will have an easy time finding a meal at Panera Bread, it’s a bit trickier for those who avoid dairy, as every meatless menu option tends to include cheese. Here’s how you can eat vegan at Panera.

• Mediterranean Veggie Sandwich: The sandwich comes with feta but can be made vegan easily by requesting no cheese. The sandwich is filled with piquant peppers, cucumbers, emerald greens, tomatoes, and hummus. The sandwich is delicious and can be paired with a side salad to make an extremely delicious and filling lunch. It is possible to add avocado to the sandwich as a substitute for the feta, but the sandwich contains enough delicious ingredients without it.
• Baja Bowl: Typically served with a french baguette, the Baja Bowl is an extremely nutritious and filling menu item. The bowl contains cilantro line brown rice and quinoa topped with black bean and corn salsa, salsa verde, red grape tomatoes, and avocado. The bowl usually comes with feta and Greek Yogurt, but just ask to remove the dairy products to make the Baja Bowl completely vegan.
• Fuji Apple Salad without Chicken: The Fuji Apple Salad is a perfect salad for a sweeter, lighter craving. The salad comes on a mixed base of arugula, romaine, kale, and a red leaf blend with grape tomatoes, red onions, toasted pecan pieces, and apple chips all tossed in a sweet white balsamic vinaigrette. Ask for the salad without gorgonzola and chicken to make it fully vegan.

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14. Dunkin

Dunkin Donuts has been on a plant-based roll lately, adding several food items to its menu that are filling options when you’re in a pinch. Besides all of its dairy-free drink options, here’s what you can eat at Dunkin as a plant-based diner.

• Avocado Toast: This consists of an avocado spread made with avocado, lemon juice, salt, and pepper, served on Dunkin’s toasted Sourdough Bread, and topped with everything bagel seasoning. The quick-service take on the indescribably popular breakfast and brunch item hit menus at only $2.99.
• Hummus Toast: If avocados aren’t your thing, load up on protein with Dunkin’s hummus toast, topped with roasted tomatoes and za’atar spices.
• Hashbrowns: Dunkin Donuts flavors its potato snack with a special spice blend. Other than the quick-to-order coffee, the hashbrowns remain one of the main reasons to love Dunkin Donuts in the morning.
• Beyond Sausage Sandwich: The sandwich may not come fully plant-based, but when you ask for the sandwich without eggs and cheese, it will be fully vegan. Although without the cheese and egg the sandwich is only the muffin and Beyond Sausage, at most stores you can easily order it with the new avocado spread or top it off with some ketchup and hashbrowns.

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15. McDonald’s

McDonald’s has received criticism in recent years for its lack of meatless options (even its fries are cooked in animal fat!) but has answered critics by debuting the McPlant. Here’s what else is vegan at McDonald’s

• McPlant: The meatless burger features a Beyond Meat patty made from potatoes, rice, and peas, topped with tomato, lettuce, pickles, onions, ketchup, and mustard. The McPlant also comes with dairy-based American cheese and mayo, but customers can easily ask to remove the animal-based ingredients.
• Fruit & Maple Oatmeal: In a pinch for breakfast? This fruity oatmeal should do the trick. Just ensure you remove the cream when ordering to make it fully dairy-free.
• Side Salad: Need to load up on some nutrients? Add a side salad to your order. For your dressing, order the Newmann’s Own Creamy French or Balsamic Vinaigrette to ensure the dressing is vegan.

Bottom Line: Most major fast-food chains have a few vegan-friendly options on their menu.

If you’re unsure if something is vegan, ensure to ask the employees about ingredients and cross-contamination.

For more plant-based eats near you, visit The Beet’s Find Vegan Near Me category. 

The post The Best Plant-Based or Vegan Options at 15 Fast Food Chains appeared first on The Beet.

Be a Smoothie Operator

Freeze your vegetables and fruits the night before, or buy pre-frozen produce and toss into a blender with plant-based milk. An easy way to boost nutrients is to add superfoods – some favorites are maca powder, chia seeds, flax seeds, hemp seeds, matcha powder, ginger, and dark leafy greens. Smoothies are full of antioxidants, vitamins, fiber, healthy fats, and protein. They travel well too– pour one into a recyclable container like a Hydroflask or mason jar, and bring it with you on your commute to work.

Pro tip: Any fruits or veggies you have leftover from making a salad or stir fry can be used in your smoothie as well, so you don’t let any of your scraps go to waste!

Make it Your Way

If you like a smoother texture with a thinner consistency, use more dairy-free milk and don’t freeze your fruits and vegetables. Choose oat milk to achieve a thicker consistency, and hemp or flax milk for a more liquidy shake. Here are 20 easy-to-make smoothie recipes that will surprise your taste buds and make you feel full throughout the day.

Each recipe yields 1-2 servings.

1. Almond Butter Lover

I’m an almond butter lover and like how it adds thickness and flavor to any smoothie. You have to be careful about not adding too much almond butter because it will out-power all the other flavors and just taste like one big almond blob. Also, this smoothie has Maca powder in it, which has a nutty taste, so you don’t want to overdo it and all you need is one tablespoon. Maca is a plant that helps improve energy and stamina. Studies have also shown that Maca root increases sex drive.

Ingredients:

• 2 cups of frozen bananas
• 1 cup of frozen raspberries
• 1 scoop of almond butter
• ½ cup of Vega chocolate protein powder
• 5 dates
• 1 tablespoon of Maca powder
• 1 cup of oat milk
• 1 tablespoon of chia seeds.

2. Banana Split

This smoothie is a treat! It tastes like dessert without all the added sugar, but it’s still high in calories. My favorite non-dairy milk to make this recipe with is Moolala banana milk which tastes like a banana smoothie on its own. Sprinkle a little cinnamon on top of the smoothie and drink it after a hard workout.

Ingredients:

• 1 cup of frozen strawberries
• 1 cup of frozen bananas
• 1 cup of Moolala banana milk
• 1 cup of hazelnuts
• ½ cup of vanilla Vega protein powder
• 1 tablespoon of cacao powder

3. Green Goddess

Spirulina is a powerful antioxidant and anti-inflammatory that has a taste similar to matcha powder, like sweet grass. In my opinion, I think spirulina is delicious so I like to add a little more than 1 tablespoon. The avocado makes this smoothie creamy and superfoods like kale and spinach are loaded with healthy nutrients.

Ingredients:

• 2 cups of kale
• 2 cups of spinach
• ½  of an avocado
• 1 tablespoon of matcha powder
• 1 tablespoon of spirulina
• 1 tablespoon of chia seeds
• 1 tablespoon of hemp seeds
• 1 cup of hemp milk

4. Mint Chocolate Chip

If you love mint chocolate chip ice cream, this smoothie recipe will become your go-to calorie saver. It tastes just like the ice cream but with half the calories and a smoother texture. Add more mint leaves if you can’t get enough of the bold flavor. I like to place a spoonful of cacao nibs on top of the smoothie and let them mix through the drink so it actually feels like you’re eating a mint chocolate chip ice cream with chocolate sprinkles.

Ingredients:

• ½ of a banana
• ½ cup of mint leaves
• 1 cup of coconut milk
• ½ cup of dark chocolate or cacao nibs
• ½ cup of vega chocolate protein

5. Relax in the Tropics

Kick your feet up on the couch and picture yourself laying on a beautiful beach with palm trees swaying overhead while you drink this smoothie. It tastes just like a fruity Piña colada. If you don’t want to use orange juice, swap it for coconut water. Put a paper parasol in your smoothie and enjoy.

Ingredients:

• 2 cups of frozen mangos
• ½ cup of orange juice
• 1 cup of raspberries
• 1/2 cup of coconut meat
• 1 cup of frozen pineapple
• 1 cup of strawberries
• 1 cup of almond milk

6. Protein Please

Calling all exercise gurus! This smoothie will be your go-to meal replacer after a hard workout. It’s full of vegan protein like almonds, chickpeas, and of course Vegan protein powder. Add cauliflower and avocado if you really want to add a creamier texture and make it protein-dense.

Ingredients:

• 1 scoop of chocolate Vega protein
• 1 tablespoon of chia seeds
• 1 cup of almonds
• 1 cup of chickpeas
• 2 cups of almond milk

7. Winter Wonderland

This smoothie taste like a bowl of autumnal oatmeal. It goes well with a cup of warm coffee. If you like thicker smoothies stick with the oat milk but if you want a thinner consistency try using almond! Cheers.

Ingredients:

• 1 cup of oats
• 2 cups of oat milk
• 1 tablespoon of cinnamon
• 3 dates
• 1 tablespoon of nutmeg
• ½ cup of chocolate Vega protein

8. Feeling Trendy

Stock up on all your favorite superfoods and add them to this smoothie! Wheatgrass is full of healing benefits like helping your digestion track, eliminating toxins, and boosting your metabolism and energy.

Ingredients:

• ½ cup of Matcha powder
• 1 tablespoon of hemp seeds
• 1 tablespoon of wheatgrass
• ½ cup of vanilla vega protein
• ½  of an avocado
• 2 cups of frozen strawberries
• 1 cup of oat milk

9. Wake Up Call

This smoothie only has 5 ingredients and one of them is something you probably have every morning: Coffee. Wake up and feel energized with this delicious drink.

Ingredients:

• 1 cup of cold coffee
• 1 cup of dr oats
• ½ of banana
• 1 scoop of almond butter
• 1 cup of almond milk

10. Fight the Flu

Feeling lousy? Make this citrus smoothie that will help clear your sinuses. Add more ginger for a stronger taste and to reduce inflammation.

Ingredients:

• ½ of a peeled apple
• ½ of ginger
• 2 limes
• 1 cup of coconut water
• 1 tablespoon of chia seeds

11. Weight Loss

Apple cider vinegar is proven to help weight-loss and speed up your metabolism. The taste is very strong but depending on how much you love ACV, adding more to this smoothie is beneficial.

Ingredients:

• ½ cup of apple cider vinegar
• 2 tablespoons of matcha powder
• 2 cups of kale
• 2 cups of spinach
• ½ cup of coconut water

12. Healthy Carb Reset

Before a long run, you will want to load up on carbs. Drink this smoothie the day before your race or the morning of if it’s later in the day. Agave is not necessary but if you want to make it sweeter, add as much as you like.

Ingredients:

• 1 cup of oats
• ½ of a banana
• 3 drops of agave
• 1 tablespoon of Vega chocolate protein
• 1 tablespoon of maca powder

13. Veggie’d Out

This smoothie is full of natural fiber and vitamins. If I have leftover cauliflower I will add it to this recipe to make the texture a tad thicker. There are so many health benefits to ACV, to find out more, click here.

Ingredients:

• ¼ cup of carrot juice
• ½ peeled cucumber
• ½ celery stalk
• ½  cup of spinach
• ¼ cup of parsley
• 1 ½ cup of apple cider vinegar

14. Avocad-YO

This smoothie is creamy and soft. You may want to add ice to make it colder or freeze the avocado beforehand. Spirulina is a green powder that tastes like wheatgrass but is a little sweeter. It’s full of nutritional benefits and may reduce blood pressure.

Ingredients:

• 1 cup of spinach
• ½ of an avocado
• ½ cup of almonds
• 1 tablespoon of spirulina
• ½ cup of vega vanilla protein
• 1 cup of almond milk

15. La Playa

This smoothie is similar to the Relax in the Tropics recipe mentioned above. If you like sweet and fruity recipes this one will be your favorite. It’s better to freeze the fruit beforehand or add ice since the yogurt and coconut water is not that cold.

Ingredients:

• Lavva vanilla yogurt
• Bananas
• Pineapple
• Mango
• Vanilla vegan protein
• ½ cup of orange juice or coconut water

16. Chunky Monkey

This recipe taste like a vanilla and banana ice cream float. The taste of bananas, cacao, and dates are naturally sweet but if you want more of a savory taste, I recommend adding oats to the mix and leaving out the dates.

Ingredients:

• 2 cups of frozen bananas
• ½ cup of cacao nibs
• 3-5 dates
• 1 tablespoon of Maca powder
• 1 cup of oat milk

17. Santa Monica

This smoothie is the perfect wake-up call! The sweet berry taste mixed with cauliflower creates a perfect balance. I recommend freezing the cauliflower and berries beforehand so there is no need for ice.

Ingredients:

• 2 cups of frozen cauliflower
• 1 cup of frozen strawberries
• 1 cup of frozen bananas
• 1 tablespoon of chia seeds
• 2 cups of almond milk
• 1 cup of raspberries

18. Berry-licious

Freeze all the berries before you blend them. Use coconut milk for a thinner consistency or oat milk if you want a thicker consistency. Matcha powder if not necessary but it has nutritious health benefits like a natural source of energy and is proven to speed up your metabolism which results in weight loss.

Ingredients:

• 1 cup of strawberries
• 1 cup of raspberries
• 1 cup of blueberries
• 1 cup of blackberries
• 1/2 of a red apple
• 1 tablespoon of matcha powder
• 2 cups of coconut milk

19. Feeling Peachy

This smoothie taste like a peach ice cream float. Add an orange for an even sweeter taste or simply load up on the peaches. You can throw a leafy green vegetable in the mix to add fiber.

Ingredients:

• 1 whole peach
• 2 tablespoons of Lavva vanilla yogurt
• ½ of cucumber
• ½ cup of orange juice
• ½ cup of vanilla almond milk

We would love to know your favorite smoothie recipes! Send them to info@thebeet.com or DM us on Instagram @thebeet

Your Guide to The Best Plant-Based Protein Powders: We Tasted 9 Bestsellers

1. Vega Protein & Greens

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega’s protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as “artificial” whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won’t break the bank at $1.20 a scoop.

2. TB12 Vanilla Plant-Based Protein

Tom Brady’s TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12’s pea protein-based powder is a great option. It’s hard to say no to this powder with 24 grams of protein. Don’t hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn’t available in stores or on Amazon. Less than $2 per serving!

3. PlantFusion Complete Protein

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion’s protein powder set this brand apart from the rest. Some testers found the flavor wasn’t overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren’t a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion’s powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

4.Vivo Perform

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

5. Elevate Plant-Based Performance Protein

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn’t mix well with water and becomes chalky. If you aren’t in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate’s Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

6. Momentous Absolute Zero

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

7. Garden of Life

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn’t love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn’t overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it’s only $1.20 per scoop!

8. Tone It Up Plant-Based Protein Vanilla

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don’t suggest adding this powder with just water but instead a smoothie with fruits and veggies.

9. Nuzest Clean Lean Protein

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn’t seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.

The post The 19 Best Smoothie Recipes For When You Need a Quick, Healthy Energy Boost appeared first on The Beet.

This is the time of year when we start psyching ourselves up for the best version of ourselves. Once Santa is on his merry way, many of us are thinking about getting back in shape and taking every step toward healthier eating and living. But don’t do it alone. Call in your squad and get the uniforms ready: here’s how to enlist a friend to stick to those plant-based goals.

1. Start with the facts: You know why you’re going cold turkey on the turkey, but maybe you know things your BFF doesn’t. Yet. Clue them into the health, environmental, and ethical benefits of giving up meat, eggs, and dairy. This can mean some movie nights, going to a class or lecture, or a mini book club (check out T. Colin Campbell’s “The China Study” for an enlightening read).
2. Create a plan: So the two of you are going to give the vegan thing a try. What’s your plan? Are you donating non-vegan pantry items? Is there a countdown to start date? Get a solid plan going (maybe during a meal at Veggie Grill’s newest New York City location?).
3. Create a menu: Okay, so neither of you are Julie or Julia, but you can cook your way through some delicious vegan recipes. Maybe work through the same cookbook just trading off nights. Or each tackle recipes from different books. Either way, come up with some drool-worthy menus to cover you from morning until evening snack and compare notes on what you loved and didn’t love about your new plant-based meals.
4. Date night it up: Whether you’re on this mission with your bestie or your bae, date nights are a must. What are the hottest vegan spots in town? Or maybe a favorite meaty restaurant is now upping its vegan game? Go out and enjoy some new food and fun.
5. Shop together: There are two kinds of people in this world: those who love going grocery shopping and those who are missing out. Be among the former! Head out to farmer’s markets together and find some fun new veggies to cook up. Or maybe make a trip to that co-op you’ve been meaning to visit for a while and see what kind of fun ingredients they have in stock. But most important: take your time shopping and enjoying the process. Food becomes part of your body, so make selecting it as interesting and immersive as you can.
6. Compare progress: What’s working? What’s not? Where are your biggest challenges? What about your partner’s? Do you feel different? Did anything change for either of you physically, spiritually, emotionally? The more you chat about progress and ups and downs, the easier it is to keep going.
7. Celebrate your victory: Okay, so giving up bacon for a few weeks isn’t exactly like running a marathon or scaling Mt. Everest. But it’s still pretty big! And for many of us, new habits can be hard to make stick. Whether or not going fully plant-based is the new normal for you or your partner, giving it your all deserves some kind of reward. Maybe it’s a night out or a weekend getaway. Whatever you do to celebrate your achievement, be proud of yourself and your partner. What will you tackle next?

The post Going Plant-Based With Your BFF Increases Your Chances of Sticking To The Diet appeared first on The Beet.

What is Fiber, Anyway?

First, a little background. Simply put, fiber is an indigestible carbohydrate that makes up the structure of plant foods. It provides the framework that allows plants to stand up straight. Where animals have a skeleton, plants have fiber. There are two types of fiber: soluble and insoluble.

Think of soluble fiber like a sponge: it soaks up water and leaves you with a feeling of fullness. It also absorbs excess cholesterol, hormones and toxins and helps move them out of the body. Soluble fiber is primarily found in foods like oats, apples, beans, lentils, and carrots.

Insoluble fiber, on the other hand, is more broom-like. It’s a hard-to-digest compound that humans technically aren’t able to break down and absorb, so this type of fiber actually passes through our digestive system relatively unchanged, sweeping other waste out with it. Think of insoluble fiber as the roughage from plants, like celery and broccoli stems, the skin of many fruits and vegetables, and the outer shell or kernel of whole grains and corn.

You definitely need both types in your diet but don’t worry about calculating gram goals for each. It’s the overall total fiber that you need to focus on—and eating a diet rich in plant foods should easily get you to your target—more on that below.

Fiber and Your Gut

Insoluble fiber is also known as fermentable fiber because as it passes through the colon unchanged, it serves as fermentable food for the trillions of bacteria living there.

Known as your gut microbiome, this symbiotic colony is responsible for numerous health processes in the body, including making certain nutrients and neurotransmitters, boosting immunity and even helping to balance blood sugar and modulate weight. Consuming high amounts of fermentable, insoluble fiber is crucial for the optimal functioning of your microbiome—and for your health in general.

How Much Fiber You Need

According to the Institute of Medicine (IOM), here are the following fiber recommendations.

•     Men 50 and younger: 38 grams of fiber per day

•     Women 50 and younger: 25 grams of fiber per day

•     Men over 50: 30 grams of fiber per day

•     Women over 50: 21 grams of fiber per day

The Institute of Medicine also specifies that fiber should come from whole food sources, not supplements.

In contrast, the American Heart Association (AHA) recommends that all adults get 25-30 grams of fiber daily. But we’re falling short: Current averages state that Americans’ daily fiber intake is only around 15 grams per day or about half the recommended amount. In fact, fiber is one of the most under-consumed nutrients in the Standard American Diet (SAD).

So how do you get the 30 grams that are recommended a day?

Turns out it’s not that hard. A bowl of steel-cut oatmeal (one cup) has 8 grams, a kale salad with broccoli and chickpeas has around 15 grams, while a cup of lentil soup has around 8 grams. See our chart below for the top 20 sources of fiber to add to your diet—all while eating delicious, plant-based foods.

If you like popcorn you can get four grams of fiber per serving (about 3½ cups) so go get yourself an air popper and enjoy air-popped popcorn without added oils, for a great source!

The Health Benefits of Fiber

It’s unlikely that you’ve ever heard of anyone attributing their health or weight loss success to fiber, but that’s why it’s truly an unsung hero. Fiber works in the background and is one of the primary reasons why a predominantly plant-based diet is considered so healthy.  Fiber does a host of good for your body, including:

1. Keeping your cholesterol in check: Soluble fiber has been shown to help keep low-density lipoproteins at reduced levels.
2. Removing excess hormones: Extra estrogen and cortisol get flushed out with a big dose of fiber, leading to a more balanced hormone environment.
3. Balancing blood sugar: Soluble fiber helps slow blood glucose absorption.
4. Assisting with weight loss and weight maintenance: Fiber helps keep you feeling fuller longer, which studies have shown leads to reduced overall calorie intake and helps maintain weight at healthy levels.
5. Supporting your gut microbiome: Fermentable fiber feeds good gut bacteria so they can create short-chain fatty acids and other nutrients for the body to utilize.
6. Eliminating toxins: Fiber binds harmful toxins and helps them leave the body daily.
7. Reducing your risk of cancer, heart disease, and diabetes: Studies have shown that a diet rich in fiber can reduce your risk of colorectal cancer and metabolic syndrome (a cluster of chronic conditions including heart disease and diabetes).
8. Fiber can assist with your gut health and IBS: Whether you have constipation or diarrhea, fiber increases the weight and volume of your stool, making it easier to pass.

The Top 20 Fiber-Rich Foods to Add to Your Plate

Here are the 20 most fiber-rich foods—note that they’re ones you’re probably already eating on a plant-based diet (go ahead, high-five yourself!).

1.     Lentils = 1 cup has 16 grams of fiber

2.     Black beans = 1 cup has 15 grams of fiber

3.     Pistachios = 1 cup has 13 grams of fiber

4.     Prunes = 1 cup has 12 grams of fiber

5.     Corn = 1 cup has 12 grams of fiber

6.     Chickpeas = 1 cup has 10.6 grams of fiber

7.     Artichokes = 1 artichoke has 10 grams of fiber

8.     Peas = 1 cup has 9 grams of fiber

9.     Oatmeal = 1 cup has 8 grams of fiber

10.    Raspberries = 1 cup has 8 grams of fiber

11.    Avocado = ½ avocado has 7 grams of fiber

12.    Pears = 1 medium unpeeled pear has 6 grams of fiber

13.    Chia seeds = 1 tablespoon has 5 grams of fiber

14.    Brown rice = 1 cup has 4 grams of fiber

15.    Apples = 1 small, unpeeled apple has 4 grams of fiber

16.    Broccoli = 1 cup has 2.4 grams of fiber

17.    Kale = 1 cup has 2.6 grams of fiber

18.    Spinach = 1 cup has 4.3 grams of fiber

19.    Celery = 1 cup has 1.6 grams of fiber

20.    Dark chocolate = 1 ounce has 3.1 grams of fiber

Check out a few of our favorite fiber-rich lentil recipes and get your daily dose.

Bottom Line: If you can get 30 grams of fiber a day, you’ll feel great, be healthier in the long-term and help your body maintain your weight.

Here’s a small caveat: You don’t need much more than the recommended 30 grams/day: In fact, excess fiber can block the absorption of some minerals such as calcium, iron and zinc by binding them in the gut, which is why if you take a vitamin or mineral supplement, you shouldn’t take it at the same time as any meal containing fiber. Fiber excess can sometimes result from taking too much of a fiber supplement. You’re unlikely to overeat whole-food-based fiber, however, since the fullness effects are usually self-regulating. So as always, eat your nutrients, fiber included!

The post The 20 Best Sources of Fiber, Your Diet’s Unsung Hero appeared first on The Beet.

Chocolate fanatics will go crazy for the black bean brownie cookie topped with their favorite ice cream. If your partner is craving sweets but doesn’t want to over-indulge, the crunchy cinnamon granola drizzled on top of yogurt will hit the sweet spot. Add a personal touch by putting the yogurt in a Mason Jar with a ribbon around the top and a handwritten noted attached with a ribbon. Whether your loved one is a chocolate fanatic or a sweet and salty person, one of these recipes will satisfy any sweet tooth.

1. Crunchy Cinnamon Granola

INGREDIENTS:

• 3 cups Gluten-Free Rolled Oats
• 1/2 cup Shredded Coconut Flakes
• 1/2 Cup Chopped Raw Almonds
• 3 tbsp Chia Seeds
• 4 tbs Dried Cranberries
• 2 tbsp Ground Flaxseed
• 1 tsp Cinnamon
• 1/2 cup Smooth Almond Butter (I used cashew butter this time)
• 1 tsp Vanilla Extract
• 2 tbsp Melted Organic Coconut Oil
• 2 tbsp Pure Maple Syrup

INSTRUCTIONS:

1. Preheat the oven to 325F. Add the Maple Syrup, Nut/Seed Butter, Vanilla Extract, Cinnamon, and Salt to the base of a large bowl. Whisk until evenly incorporated.
2. Pour the oats, dried cranberries, almonds, and coconut into the bowl and fold them into the wet mixture, until all pieces are evenly coated.
3. Transfer the mixture to a greased or lined baking tray and press it into a think, even layer using a spatula.
4. Bake for 20 minutes on the bottom rack of the oven, then remove and use a spatula to toss/flip the granola. Return to the oven and bake for an additional 6-7 minutes, then remove.
5. Let the granola cool completely on the tray before removing. Serve as desired.

2. Raw Blueberry Vanilla Cream Cake

INGREDIENTS:

For the Cake:

• 1/2 cup raw almonds
• 1/2 cup raw cashews
• 1 cup pitted Medjool dates
• 1/4 cup coconut oil
• 1 teaspoon vanilla extract
• Pinch of sea salt
• For the Cheesecake:
  1 cup cashews
• 1 cup coconut milk
• 1/3 cup maple syrup
• 2 tablespoons fresh-squeezed lemon juice
• 2 tablespoons coconut oil
• 1/4 teaspoon sea salt
• 1 teaspoon vanilla extract
• 1/3 fresh blueberries
• 1 teaspoon agar agar

INSTRUCTIONS:

1. Add the almonds, cashews, pitted dates, coconut oil, vanilla extract and sea salt to a food processor and process until it comes together into a sticky “dough”. There should still be small pieces of nuts visible in the mixture and it should stick together if pressed together.
2. Spoon the base “dough” into your prepared springform or cake pan and press the base down as even as you can. Cover and place in the freezer to set.
3. To make the cheesecake mixture, add all of the cheesecake ingredients (except the blueberries) to a high-speed blender and blend until the mixture is completely smooth. Add agar agar and blend again. Reserve half the mixture for later. I added an extra layer of cashew cream on top, but you can skip this step.
4. Pour the other half of the mixture over the base and gently tap the cake pan around the edges to smooth out the surface. Cover and freeze for at least 4-6 hours to set.
5. Once the first layer has set, blend the reserved cheesecake mixture with the blueberries until completely smooth and purple. Pour the blueberry layer over the first layer, cover and freeze until completely set. Remember to share!

3. Vegan Banana Split Sundae

INGREDIENTS:

• Van Leeuwen vanilla ice cream
• Lily’s dark chocolate chips
• Chopped wet walnuts/almonds
• Banana 
• Reddi Wip non-dairy coconut whipped cream

Extras:

1. Maraschino cherries
2. Strawberries
3. Toasted coconut

4. Vegan Oreo Milkshake

INGREDIENTS:

• 2-4 Oreos
• Vanilla Van Leeuwen Ice Cream
• 2 cups of Oatly oat milk
• 1/2 cup Enjoy Life Foods Chocolate Chips (Hu Kitchen chocolate is also a great option)
• Ice

5. Vegan Snickerdoodle Cookies

INGREDIENTS:

• 1/2 cup vegan butter, softened
• 1/2 cup white sugar
• 1/4 cup brown sugar
• 1 tsp vanilla extract
• 1 tsp cream of tartar
• 1 tsp of baking soda
• 1 tsp ground cinnamon
• 1 2/3 cup all-purpose flour
• 2-4 tbsp applesauce
• ***for rolling: 2 tbsp sugar + 1 tsp cinnamon

INSTRUCTIONS:

1. Preheat your oven to 375F/190C.
2. In a large bowl, beat the butter and sugars until creamy. Whisk in the vanilla extract, cream of tartar, baking soda, and cinnamon, then sift in the flour. Add applesauce as needed (one tablespoon at a time) and mix until a firm dough forms.
3. Roll the dough into balls.
4. In a separate bowl, mix the sugar and cinnamon for rolling. Roll each piece of dough in the mixture and place on a lined baking tray.
5. Bake for 10 minutes, and let cool in the pan before removing to a wire rack. Enjoy!

6. Gluten-Free Banana Cake

INGREDIENTS:

• 1.5 cups oat flour
• 1.5 cups almond flour
• 4 mashed bananas
• ¾ cup coconut flour
• ¾ cup coconut sugar
• ⅓ cup water
• ¼ cup plant-based milk
• (optional) 1 packet Wildway Grain-Free Cinnamon Roll Instant Hot-Cereal*
• 1 flax egg (1 tbsp flax meal + 2 tbsp water)
• 1 tbsp baking soda
• 1.5 tsp apple cider vinegar
• 1 tsp cinnamon
• ½ tsp pumpkin pie spice

Notes:

*If you are not using the Wildway Grain-Free Cinnamon Roll Instant Hot-Cereal, replace this with 2 more flax eggs (2 tbsp flax meal + 4 tbsp water) and ¼ extra teaspoon of cinnamon.

INSTRUCTIONS:

1. Preheat your oven to 350°F.
2. Combine oat flour, almond flour, coconut flour, baking soda, cinnamon, and pumpkin pie spice until uniformly mixed. Set aside.
3. In another bowl, mix together the mashed bananas, water, plant-based milk, apple cider vinegar, coconut sugar, and flax eggs until combined.
4. Pour the wet ingredients into to dry, slowly, and mix until there are no clumps.
5. Pour the batter into a bread pan and place in the oven.
6. Set a timer to bake for 1 hour.
7. Remove from the oven when the timer is done and let cool for at least 30 minutes.
8. Enjoy topped with fresh banana and vegan ice cream or plant-based whipped cream.

7. Super Moist and Easy Vegan Banana Bread

INGREDIENTS:

•  3 Ripe Bananas
• 3 tbsp Agave Syrup
• 4 tbsp Melted Coconut Oil
• 4 tbsp Plant-Based Milk
• 1 tbsp Juice of Lemon
•  1 tsp Vanilla Extract
• 1 3/4 Cups Flour
• 1 tbsp Baking Powder
• 1 tsp Cinnamon
• Chocolate Chips

INSTRUCTIONS:

1. Preheat oven at 350 F. Grease a 22 cm loaf pan.
2.  In a bowl, mash 2 bananas into purée. Then, add wet ingredients and stir.
3.  Next, add dry ingredients and stir until well combined. Don’t overmix.
4. Stir in chocolate chips and whisk last time.
5. Pour the dough into loaf pan. Halve the last banana, place it on the dough, lightly press.
6. Bake for about 40-50 min. Be careful, if it gets too dark if needed, cover the cake with tin foil. When a toothpick comes out clean, the cake is done.
7. Let cool down.
8.  Decorate and enjoy.

8. Vegan Brookies (Brownie Cookies)

Recipe by: @thevegansix

INGREDIENTS:

• 1/2 cup vegan butter or refined coconut oil at room temp
• 1/2 cup coconut sugar
• 1/4 cup maple syrup
• 1/4 cup nondairy milk
• 1 cup flour*
• 1/4 cup + 1 Tablespoon cocoa powder
• 1/2 teaspoon baking soda
• Pinch sea salt
• 1 cup vegan chocolate chips

INSTRUCTIONS:

1. Preheat your oven to 350 degrees Fahrenheit. Line 2 baking sheets with parchment paper.
2. Make sure your butter or coconut oil is room temperature. Beat butter or oil, coconut sugar, maple syrup and nondairy milk in a large bowl until creamy. Add flour, cocoa powder, and baking soda to the bowl and beat again until well combined. Stir chocolate chips into the batter.
3. Scoop cookie dough by the rounded tablespoon onto parchment-lined baking sheet. Makes 2 dozen cookies. Bake 11-12 minutes. The cookies may look undercooked, but remove them and let them cool before eating. I promise they are done!

9. Black Bean Brownie

Recipe by: @vegamelon

INGREDIENTS:

For the wet mixture:

• 1 1/2 cups cooked black beans (300g, or drained from a can)
• 2 large ripe bananas (~250g, peeled)
• 1/4 cup peanut butter (64g)
• 3/4 cup plant-based milk (180g)
• 1/3 cup maple syrup (80g), or sweetener to taste

For the dry mixture:

• 1/2 cup rolled oats (40g), ground into flour
• 1/2 cup cocoa powder (40g)
• 1 1/4 tsp baking powder
• 1 serving vegan protein powder, chocolate flavored
• Pinch of salt

INSTRUCTIONS:

1. Preheat your oven to 350F (180C) and grease an 8-inch cast-iron skillet. Alternatively, use an 8×8 inch baking pan.
2. In a food processor, combine all the wet ingredients and blend until smooth.
3. Whisk together all the dry ingredients in a large bowl, then pour in the wet mixture.
4. Mix until combined and transfer into the greased pan/skillet. Bake for 35-40 min, or until the center of the brownie is set.
5. Let cool for at least 15+ min before serving.

10. Tahini Dough Fudge

Recipe by: @elleshungry

INGREDIENTS:

• 1 cup tahini⁣
• 1/4 cup coconut oil (melted)⁣
• 2 tbsp maple syrup⁣
• 1/2 tsp vanilla extract⁣
• 1/4 tsp sea salt⁣
• 1/4 cup dark chocolate chips + 2 TBS for sprinkling
• (Some sea salt for sprinkling on top)⁣

INSTRUCTIONS:

1. Line 8×4 loaf pan with parchment paper⁣
2. In a medium bowl mix: tahini, coconut oil, maple syrup, vanilla extract, and salt until smooth⁣
3. Fold in 1/4 cup choc chips and pour fudge into the pan. Freeze for 10 min⁣
4. Sprinkle remaining 2 TBS choc chips on the fudge and press them in a little⁣
5. Freeze until firm (about 30 min)⁣
6. Sprinkle with a little sea salt. Cut into squares. Store uneaten fudge squares in the freezer.

11. Gluten-Free and Dairy-Free Strawberry Chocolate Cupcakes.

Recipe by: @peanutbutterpluschocolate

The post 11 Delicious Vegan Dessert Recipes Just in Time for Valentine’s Day appeared first on The Beet.

Breakfast: Banana Bread with Savory Topping

Warm banana bread is one of my favorite treats to sip with my hot cup of coffee. Spread Tofutti Cream Cheese on top and enjoy the sweet and savory taste.

Nutritional Info: Per serving: (⅛ recipe)

315 calories, 9g protein, 57g carbs, 3g fiber, 7g fat

Snack: Pineapple and Red Pepper Salsa 

If you like to jazz up your tacos then you will love this recipe for Gold Pineapple and red pepper salsa. It is full of bright, fresh vegetables, coriander and limes and, of course, the all-important Gold Pineapple for a hit of sweetness.

Nutritional Info: Per serving (⅙ recipe)

277 calories, 8g protein, 50g carbs, 5g fiber, 5g fat

Lunch: Flavorful Tomato Sauce with Pasta

If you’re looking for a creamy and fresh-tasting tomato sauce, this recipe is for you! Boil your favorite pasta noodle and add this sauce to the mix when they’re cooked through.

Nutritional Info:

Dinner: Kale and Pomegranate Salad 

I used the Whole Earth Foods peanut butter in this recipe. Nut butters are great for adding protein and healthy fats to recipes and I often use them instead of oil in salad dressings.

The trick with the kale here is to massage the dressing into the salad leaves with your hands. This helps to break down the tough fibers and as a result makes the kale easier to eat.

Dessert: Raw Chocolate Frosted Brownies

Who fancies some chocolate? Raw chocolate frosted brownies to be precise! Absolutely delicious. I highly recommend making them right this second!

Breakfast:

• Plain flour
• Coconut sugar
• Very Vanilla Protein
• Baking powder
• Bicarbonate of soda
• Salt
• Bananas (about 4 small bananas)
• Soy milk
• Rapeseed oil
• Raisins

Snack:

• 1 red onion
• 1 red pepper
• 1 sweetcorn cob
• 1 Del Monte® Gold Pineapple Chunks
• 1 large handful fresh coriander
• 1 lime, juice only
• salt
• 1 red chiIi, optional

Lunch:

• Olive oil
• 1 medium onion
• 1-2 cloves garlic
• Passata
• Paprika
• Dried basil
• Balsamic vinegar
• Coconut sugar
• Salt and pepper to taste

Dinner:

• Kale
• 1 avocado
• Pomegranate seeds
• Sweet potato
• Handful of parsley
• Apple cider vinegar
• Crunchy peanut butter
• White miso
• Wholegrain mustard
• Garlic powder
• Onion powder

Dessert:

• Medjool dates
• Hazelnuts
• Walnuts
• Coconut butter
• Ground almonds
• Cacao powder
• Coconut nectar

For the frosting:

• Maple syrup or coconut nectar
• Coconut oil
• Cashew butter
• Cacao powder

The post Day 20 Recipes For Your 21 Day Plant-Based Challenge appeared first on The Beet.

Have a recipe you’ve tested? Want to share how it went? Let us know what it took to make it and whether it was worth making again. Photograph it, send it to us with the following subheadlines filled out, and we may just run it! Send your Reality Bites to info@thebeet.com.

I made the Almond Butter Tofu by Mairi Rivers, and republished by The Beet.

Why This Recipe?

I was curious about this recipe because I have never made tofu – a rite of passage for plant-based eaters!

Did You Have the Ingredients on Hand:

I had everything I needed except for the ginger puree, which I substituted for finely-grated ginger. 

How Did It Turn Out?

I made some mistakes along the way but still enjoyed the finished product. The instructions say that the oven should be preheated to 200º Celcius, but I assumed it was 200º Farhenheit (I only realized this mix-up when I took the baking sheet out after 15 minutes and the tofu hadn’t even begun to cook). I turned the temperature up and then just tried to eyeball when I thought the strips were done. The tofu didn’t end up as crispy as I wanted, but it was still yummy!

How Long Did It Take?

This recipe took me about 45 minutes because of my oven temperature mishap!

How Would You Modify It:

No edits here, just make sure to read units carefully! Also, make sure to use a baking sheet that has a small sidewall so that the sauce and extra liquids don’t get all over your oven.  

Would You Make it Again?

Now that I know where I went wrong, I definitely want to try this recipe again – it was a great snack on its own or side to pretty much any meal. The recipe’s author recommends pairing it with the Kale and Pomegranate Salad — check out the post on Instagram (@thebeet) and review on TheBeet.com! 

Here is the original recipe by Mairi Rivers

Read More: Almond Butter Tofu | https://thebeet.com/almond-butter-tofu/?utm_source=tsmclip&utm_medium=referral

The post Reality Bites: Almond Butter Tofu to Add to Your Kale Salad appeared first on The Beet.

Funding came from 301 INC, the venture arm of General Mills, and Greenleaf Foods, the plant-based arm of Canada’s Maple Leaf Foods. Maple Leaf Foods also owns plant-based meat brands Field Roast and Lightlife Foods.

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Good Catch is the Best Tuna Alternative We’ve Ever Tasted

We were lucky enough to meet the founders and taste their tuna alternative and their crab cakes at the World Plant-Based Expo last spring. And here’s the thing: It’s amazing. We liked it better than the real thing, since with just a touch of fishy scent and clean taste, it delivered all the satisfaction without overwhelming your taste buds.

When you go vegan or plant-based, your palette adjusts to more plant-based foods, and we don’t really warm to the meat substitutes that are so real they bleed. Good Catch is a perfect solution to satisfy the fish lover who is no longer eating fish, but with all the healthy aspects that you seek when choosing tuna or crab.

“When we met the Good Catch team, we were immediately captivated with their mission to develop more sustainable plant-based seafood products that taste as delicious as traditional seafood,” said John Haugen, managing director of 301 INC. “Good Catch stands out as a strong, expandable brand with passionate leadership, and we’re excited to partner to grow.”

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Consumer Demand for Fish Alternatives

As demand for meat alternatives skyrocket in the wake of Impossible Whoppers at Burger King and Beyond Sausages at Dunkin’ fish alternatives are also on the rise.

“Consumer demand of trailblazing plant-based alternatives is nearly insatiable, and this trend is led by taste and availability,” Chris Kerr, co-founder and chief executive officer of Gathered Foods, Good Catch’s parent company, said in a statement. “This next phase for Good Catch is laser focused on meeting consumer desires with culinary applications across all channels.”

Good Catch’s fish-free products were designed to look and taste like real seafood. The company works with a six-legume blend and algae oil to mimic the taste and texture of seafood.

“Good Catch is pioneering a new, promising sector of the fast-growing plant-based protein category,” said Dan Curtin, president and c.e.o. of Greenleaf Foods. “And we’re thrilled to support their continued growth and progress as they deliver consumers great-tasting plant-based seafood products that support their brand mission — and ours, as well.”

The post Fish-Free Tuna and Crab Cake Brand Secures $32 Million From Food Giants. appeared first on The Beet.

It all started after watching an early cut of The Game Changers documentary (he was asked to be an executive producer and lept at the chance). Then he tried an Impossible Burger and liked it so much, he invested in the company. Now Ohanian has gone full-tilt on the plant-based life and is finding that for his health, his ability to focus and his performance in his day-to-day tasks, plant-based is working for him.

Marriage and fatherhood can change even the most hardened bachelor, steak-lover and high-flying executive. To hear Ohanian talk about his daughter Alexis Olympia, on his podcast, it’s clear that she has had a powerful effect on his life. Other than asking the big-seeking questions about the meaning of work, the details matter. For him, that includes eating plant-based. For the sake of his focus, his ability to work effectively, and see the fruits of his labor, Ohanian tells GQ that he adopted a plant-based diet. It’s all in service of being a more successful human, which is a way of finding more purpose in his work, and the goals he sets for himself and his company. Here is what he has to say to GQ about his recent diet changes.

Being Married to a GOAT Tennis Star Has Its Benefits, Too?

Ohanian tells GQ that it all came together for him when Serena got pregnant, and he realized he needed to make some changes as well. “I don’t want to be an unhealthy, lethargic dad when Olympia wants to practice soccer in the backyard,” Ohanian shared.

“I spent all of my 20s focused single-mindedly on my work—I made sacrifices to myself physically and mentally in the pursuit of that. Previously, there were weeks where I’d order a ton of steaks on Instacart and put some spinach leaves on the side as my “side salad.” I’d eat that three, four, five times a week. Easy.”

That all changed when he watched the documentary The Game Changers, which for Ohanian was indeed a game-changer. The filmmakers (“Avatar” director James Cameron and “The Cove” director Louis Psihoyos) asked him if he would be an executive producer. And since so many of the subjects are large male athletes, “big dudes like me,” he thought, it made a lot of sense.

Those big dudes only ate plants and made the argument that it helped them build their strength, stamina, and endurance, which reduced their recovery time and injuries. Around the same time, Ohanian tried his first Impossible Burger, and he said he thought, “Damn! This is good!” He invested in the company and jumped on the plant-based bandwagon.

Williams taught Ohanian the benefits of working out on an empty stomach to burn more fat and get more afterburn. He tells of how we used to eat before workouts and now, he follows his wife’s lead and waits to refuel after. Williams is on a “whole other level” when it comes to working out and fueling up, Ohanian told GQ.

For the full story on GQ.com and all the other stars from sports, business and the restaurant and food worlds check out the GQ story here.

The post Alexis Ohanian Embraces the Plant-Based Life, Tells GQ It’s to Be a Better Dad appeared first on The Beet.

Breakfast: Chia Pudding

Try this easy Chia Pudding recipe, or if busy, you can buy a really good store-bought version, Chia Pod, which is carried at Whole Foods and other major retailers. Make this recipe with your favorite dairy-free almond milk, such as the one from Blue Diamond.

Lunch: Cauliflower Soup

There’s just something about cauliflower soup that is just so wholesome: It’s really simple and light in taste but that’s what we love about it so much. No crazy burst of flavours, nothing too overwhelming, just something nice and comforting. Which is exactly what I you need on a cold winter day, garnished with some paprika, olive oil, and green onions with a side of toasted sliced baguette.

Snack: Bang Bang Broccoli 

Trying to find a way to add more veggies into your diet? This might be the best way! This Vegan Bang Bang Broccoli is so tasty and that sauce is just magical. The best part of this recipe, besides that it tastes amazing, is how easy it is to make.

Dinner: Crispy Baked Tofu 

These tofu slices are crispy on the outside and soft on the inside. This is a very easy recipe to make and is delicious on its own and even better when paired with your favorite dipping sauce.

You can easily make this gluten-free by subbing out the breadcrumbs for gluten-free breadcrumbs and the flour for any kind of gluten-free flour! Also, as these sit out they will lose their crisp. So, if you have any leftovers, simply pop it in the oven at 400 degrees Fahrenheit for 10 minutes to warm them up and give them their crisp back!

Dessert: Chocolate Hummus and apples

Breakfast:

• Dairy-free milk of choice (we like using almond milk) 
• Chia seeds
• Agave nectar or maple syrup to taste
• Vanilla extract

TOPPINGS:

• Fresh fruit
• Granola
• Dried coconut
• Almonds
• Hemp seeds

Lunch:

• 1/2 Head Cauliflower
• Onion
• 1 Yellow Potato
• 3 Cloves Garlic
• Dried Thyme
• Salt
• Vegetable Broth

Snack:

• 1 Head Broccoli
• All-Purpose Flour
• Salt
• Non-Dairy Milk
• Hot Sauce
• Panko Bread Crumbs

Bang Bang Sauce

• Vegan Mayo
• Chili Paste or Sriracha
• Maple Syrup

Dinner:

• 1-2 14oz Block Extra Firm Tofu

Batter

• Non-Dairy Milk, unsweetened
• All-Purpose Flour
• Flaxseeds
• Salt

Coating

• Breadcrumbs
• Garlic Powder
• Onion Powder
• Smoked Paprika
• All-Spice
• Salt

Dessert:

• Sliced green apples
• Chocolate Hummus (Trader Joe’s)
• Optional: fresh fruit or nuts

The post Day 13 of Recipes For Your 21 Day Plant-Based Challenge appeared first on The Beet.