Vegetables are roasted together with chickpeas and seasoned with hearty spices like cumin and paprika. Serve them on fresh corn tortillas with a creamy and zesty cilantro crema for a flavorful and delicious meal.

The best part about these tacos is how customizable they are! Use whichever vegetables are in season near you (or get rid of those leftovers in your fridge!). If you don’t have chickpeas, try black beans, pinto beans, or kidney beans.

Want to spice things up? Try adding jalapeños, serrano peppers, or red chile flakes to the vegetable mix! Whichever way you serve them, you can rest easy knowing you are fueling your body with nutrient-dense vegetables!

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Cost: $5.53 recipe | $0.46 taco

Grilled Summer Vegetable Tacos

Makes 12 tacos

Ingredients

Vegetables

• 1 medium white onion, diced ($0.24)
• 2 small zucchinis, diced ($0.32)
• 1 large red bell pepper, diced ($0.45)
• 1 cup corn kernels ($1.13)
• 2 tablespoons olive oil ($0.22)
• 2 teaspoons cumin ($0.04)
• 1 teaspoon paprika ($0.02)
• 2 teaspoons garlic powder ($0.03)
• 2 cups cooked chickpeas ($0.51)
• Salt & pepper to taste ($0.02)

Cilantro crema

• ¼ cup cilantro, minced ($0.05)
• 1 lime ($0.09)
• ½ cup vegan mayo ($1.52)
• Salt to taste ($0.01)

Toppings

• 12-15 corn tortillas ($0.24)
• 1 Avocado, cubed ($0.24)
• ¼ cup dairy-free queso fresco or feta ($0.38)
• Extra cilantro, minced ($0.02)

Instructions

1. Preheat your oven to 400 degrees F and line a baking sheet with parchment paper.
2. Spread the chopped onions, zucchinis, bell peppers, and corn kernels onto the baking sheet. Drizzle with olive oil and season with paprika, cumin, garlic, salt, and pepper.
3. Bake for 25-30 minutes, or until tender and golden. Remove from oven and add in cooked chickpeas. Toss to combine.
4. Combine the cilantro crema ingredients in a small bowl or container. Keep in your fridge until you are ready to serve.
5. Assemble: Add roasted vegetables and chickpeas, avocado, and dairy-free queso fresco or feta to your corn tortillas. Garnish with the cilantro crema and extra minced cilantro. Enjoy!

Notes

• You can also roast the vegetables and chickpeas on a grill or cast-iron griddle if you have one.
• Other vegetables like cauliflower, jalapeños, or sweet potatoes work well too.

Nutrition: 1 of 12 servings
Calories 175 | Total Fat 7.1 g | Saturated Fat 1.0 g | Cholesterol 0 mg | Sodium 87.4 mg | Total Carbohydrates 25.2 g | Dietary Fiber 5.3 g | Total Sugars 4.2 g | Protein 5.2 g | Calcium 46.6 mg | Iron 1.5 mg | Potassium 335 mg |

The post Summer Vegetable Tacos with Dairy-Free Queso Fresco & Cilantro Crema appeared first on The Beet.

The way to achieve your optimal well-being and performance goals is by focusing on nutrition, hydration, and mental and physical wellness, as modeled by the superstar NFL QB who is about to begin his 23rd season in the NFL at the age of 45 (which he turns in August).

Read More: Tom Brady’s Smoothie With 34 Grams of Protein that He Drinks Every Morning. 

Though Brady already has a seat waiting for him at the Fox Sports Desk (where a lucrative commentating contract starts whenever he puts down the ball for the last time), Tom is still at it, playing as the oldest QB in the league, in an effort to show age is but a number, as he attempts to lead the Tampa Bay Bucs back to the Superbowl.

Brady and Guerrero share their go-to simple healthy habit and specific lifestyle changes to help you move better and recover faster, as well as their best advice on how to stay in the game and do what you love for longer.

Read More: Tom Brady Shares 6 of His Favorite Plant-Based Recipes.

Get inspired by these 12 health tips that Tom Brady follows, then check out the latest full-body functional strength and conditioning workout video inspired by Brady’s conditioning moves from Tampa-based TB12 Head Body Coach Bryan Hart, streamed and ready for you to try anytime, for free, for effective do-at-home moves that require zero equipment.

Here are Tom Brady and body coach Alex Guerrero’s top tips for being healthy, staying active at any age, and getting fitter, starting with your outlook.

Tom Brady’s 12 Tips for a Healthier Life

1. Adopt a positive TB12 mindset

According to a post on the TB12 blog, the TB12 mindset is “a set of principles that guide us in our approach to the challenges life throws at us every day – inspired by the mindset that Tom has honed and refined over the last 20-plus years.” To elaborate:

“The right mindset and attitude give us opportunities to do the best we can and to realize the potential that’s in every one of us.” – Tom Brady.

Though we can’t all be NFL greats, there’s so much we can learn from the mindset that helped Tom get to where he is. To quote from that mindset:

“How do you build this principle into your own life? By taking action at the beginning of your day. When you wake up, consciously choose a positive outlook for the day ahead.” He adds: “If you don’t believe in yourself, why is anyone else going to believe in you?”

Here are Tom Brady and Alex Guerrero’s other tips for reaching your personal health, fitness, and wellbeing goals:

2. Drink half your weight in fluid ounces of water

You need more water than you think. The amount may astound you. On the blog, Tom Brady shares what he drinks in a typical day:

• First thing in the morning, drink 20 ounces of water with TB12 Electrolytes.
• Hydrate and replenish electrolytes frequently while you work out to replenish fluid lost during exercise.
• Drink at least one-half of your body weight in ounces of water daily.

How much water should you drink? Registered Dietician, Nicole Osinga who created The Beet’s VegStart Diet recommends using this simple formula: Multiply your weight in pounds by two-thirds (or .67) and the number you get is the number of ounces of water to drink in a day. Meaning that if you weigh 140 pounds, you should drink 120 ounces of water every day, or about 12 to 15 glasses of water per day.

3. Make 80 percent of your diet vegetables

“When people ask if I’m a vegan or a vegetarian,” Tom Brady says, “I tell them no, decidedly not.” But neither does he anything and everything. He eats mostly plant-based foods.

According to the TB12 blog, “Tom’s meals consist of roughly 80 percent plant-based foods and 20 percent animal-based foods. In months outside of the cold New England winter, that 80 percent might stretch up to 90 or 95 percent.”

The TB12 blog explains that the best approach to eating is to never get overly full: “Be mentally prepared to leave the table feeling 75 percent full, and then stop eating when you reach this point. This enables your body to absorb and digest your food more easily.

• At lunch and dinner, follow the 80/20 rule: fill up 80 percent of your plate with vegetables and greens, and the remaining 20 percent with a lean protein
• Try to eat only real, whole foods: These are foods that were grown, not manufactured. Rule of thumb: if it’s in a box or a bag, it belongs there — don’t take it out.
• Take a multivitamin: Nobody’s perfect, and you never know what you may have missed.

4. Consume your Vitamin D

Most Americans are deficient in Vitamin D, which is important for immune health and overall wellbeing. In extreme cases, like the current COVID-19 coronavirus outbreak, the Centers for Disease Control recommends having a supply of electrolytes and vitamins on hand as a precautionary measure,” according to the TB12 blog.

The average adult should be getting 600 IU or 15 mcg/day according to the Recommended Dietary Allowance (RDA), and while it’s possible to get some vitamin D from being outside in the sunshine as the sun’s UV rays help convert vitamin D to its active form in the body, it’s difficult to achieve the required levels for most people who work inside.

Instead, Brady and the team recommend an electrolyte solution that is free of sugar and harmful additives, like the TB12 Electrolyte blend, as a way to replenish minerals you may lose during a workout, or if you think your diet may be lacking. They recommend supplementing with Vitamin D, a Multivitamin, or a Probiotic to help support a healthy immune system.

5. Consume essential fatty acids (from nuts and seeds)

One thing people often overlook in their health journey is the importance of Omega-3 fatty acids, the so-called heart-healthy oils that are in nuts, seeds, fish, and beans, among other healthy foods. Omega-3s are part of an anti-inflammation diet and help promote longevity.

“Omega-3s help shield against chronic inflammation and are incorporated into cell membranes throughout the body, aiding cellular stability,” the TB12 blog explains. Studies have linked higher blood levels of omega-3s with a lower risk of cardiovascular disease. To get more omega-3s, make a point of consuming nuts, seeds, flaxseed, and chia seeds. Check out this list of 7 plant-based foods with the most omega-3 fatty acids.

6. Skip added sugar, refined carbs, and other process snacks

When most people think of added sugar, they immediately think of weight gain. But excessive amounts of sugar can do even more harm, the TB12 team wants you to know. “The average American consumes about ½ a cup of added sugar per day and over time this adds up and causes excess inflammation in your body.

“In addition to making you feel sluggish and achy, chronic inflammation heightens your susceptibility to health conditions like heart disease, diabetes, and clogged arteries. If you want to perform your best and increase your longevity, minimizing chronic inflammation in your body is key.

Make like Tom and skip the sugary drinks, cut down on the amount you add to your coffee or tea, and check food labels since you’d be surprised at how many seemingly unsweet foods (like tomato sauce) include cane sugar on the label. Have a craving? Reach for a piece of whole fruit instead.

7. Move for 30 to 60 minutes each day

This is obvious, coming from the source. The TB12 team is bullish on working out hard, having fun, and taking time to recover, including making time for recovery and relaxation. But even going on vacation doesn’t mean leaving your routine behind, they write.

Rest and recovery are critical to your training at all times of the year. Even if you don’t have a full hour to get to the gym, make a point to move every day, and try to work “pliability” into your day whenever possible, which means using your body weight to build strength and train for functional fitness. If sore muscles have you sidelined, the TB12 Vibrating Pliability Mini Sphere can help for rolling out tight spots. And try the easy at-home pliability workout below.

8. Get extra Vitamin C by adding more citrus fruit to your diet

For better immunity, energy, and cell function, get vitamin C daily. Women need 75 milligrams a day and men should aim for 90. If you want to mix it up from the usual orange slices, here is a favorite smoothie to get a heaping dose of C into your routine:

Dairy-Free Orange Creamsicle Smoothie

Ingredients:

• 1 cup frozen banana slices
• 1 cup dairy-free milk (almond, oat, coconut, etc.)
• 1 cup 100% orange juice
• 1/4 tsp of vanilla extract
• 1/2 cup ice
• 1 scoop TB12 Vanilla Plant-Based Protein
• Optional: Add 1/4 avocado for extra creaminess

Instructions:

1. Combine all ingredients in a blender until smooth, and serve.

9. Add zinc to your diet

Your body needs both vitamins and minerals to function at its best – including electrolytes lost during sweat sessions like sodium, potassium, magnesium, and zinc. Zinc plays a role in supporting your overall health, and especially your immune system, studies have shown.

Zinc is a nutrient that people need to stay healthy, according to the National Institutes of Health. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses.

The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly.

10. Consume protein every 4-6 hours throughout the day

Athlete or not, we all need protein in our diet, the TB12 team reminds us. “Primarily, it is required for the growth, maintenance, and recovery of muscle tissues,” they write. “Though we often just associate protein with muscle, proteins are also needed to make blood, hair, enzymes, antibodies, and connective tissue – to name just a few.”

But protein doesn’t have to come from animal sources. “Whole grains, legumes, vegetables, seeds, and nuts are great sources of plant-based protein to incorporate into your diet.” Other good sources of protein include peas, as well as “beans, and seeds (hemp, chia, flax), tree nuts, quinoa, avocado, and raw, leafy greens.” For the top 20 vegetables with the most protein per serving check out this list.

Supplements with plant-based protein such as pea protein, have been found to be as effective as animal protein in building muscle, and contain complete amino acids, but are easier on digestion for some people.

11. Sleep at least 8 hours per night

Sleep is vital to every part of your health equation: working out, focusing, recovering from tough training sessions. Shoot for eight hours of sleep every night.

How to start? Skip the pre-bedtime snack, keep your room cool, and if you have to exercise at night, try to do it earlier to allow your body to fully calm down and relax before bed.

Put the phone down at least 30 minutes before bed, and turn off the television and other screens, since studies show that blue light from these devices suppresses melatonin, making it harder to get restful sleep or feel refreshed the next day. Blue light studies have linked it to a number of adverse health effects, including headaches.

Try powering down all of your electronics and screens at least a half-hour before going to sleep and if you need some relaxation, read a book instead.

12. Get probiotics into your diet

Probiotics are healthy bacteria that support the growth of so-called “good bacteria” in your gut that help your body conduct healthy digestion, boost your immune system, promote heart health, and even regulate your mood. The entirety of this microbial population makes up what’s called our gut microbiome,

Probiotics, whether they come from food sources like fruits and vegetables, or supplements, contain many of the good live bacteria that live in our body and can have a profound effect on whole-body health. Consuming them can prevent a buildup of “bad” bacteria (that multiplies when we eat unhealthy food (such as added sugars, high-fat dairy, and fried foods) and maintain the nutrient balance we need to stay healthy.

Try This Functional Strength & Conditioning Routine from TB12

For TB12’s head body coach virtual workout from Tampa, for do-anywhere strengthening moves, you can follow along here. All you need is your body weight, which for some people is more than others. Here is Bryan Hart’s video workout, introducing the concept of “self-pliability,” guiding you through a 30-minute workout class inspired by Tom Brady’s functional strength & conditioning routine.

Bottom Line: To be Healthier, Just Follow These 12 Tips from Tom Brady’s TB12

Tom Brady credits his positive attitude, plant-based nutrition, and functional strength training for his longevity as a star NFL QB and optimal health in general. He and his longtime body coach and friend Alex Guerrero founded TB12 to help others share the secrets to success.

For more great content like this, check out The Beet’s coverage of plant-based athletes who ditched meat and dairy for the sake of optimal performance and quicker recovery times.

20 Athletes Who Went Vegan to Get Stronger

1. Novak Djokovic: Number one tennis champion in the world

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has credited going vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet, Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him to struggled during his most intense matches. The allergies used to make him feel like he couldn’t breathe and would be forced to retire from competitive matches as he did in Australia. “Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match,” he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

2. Tia Blanco: Professional Surfer and Beyond Meat Ambassador Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Tia Blanco won gold at the International Surfing Association Open in 2015 and credits her success to her vegan diet. Blanco reports that a vegan diet helps her stay strong and she enjoys eating different forms of vegan protein like nuts, seeds, beans, and legumes. The professional surfer was influenced by her mother, who is a vegetarian and grew up in a veggie-forward household, Blanco has never eaten meat in her life, which made the plant-based switch much easier. And speaking of making things easier, Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

3. Steph Davis: World Leading Professional Rock Climber

Steph Davis has been vegan for 18 years now and says, “there’s nothing in my life that hasn’t become better as a result, from climbing and athletics to mental and spiritual well being.” Davis has competed on some of the most challenging verticle routes on the planet –like Concepcion (5.13), which is known to be one of the hardest pure climbs anywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of the route. Davis described it as her “most technically demanding climb ever.” Davis explained why she went vegan eight years ago when she partnered with PETA. “What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing I’ve learned is you don’t have to do or be anything you don’t want to be, and you can change anything in your life just by starting to do it. It’s you who chooses who and what you are, by the things you think and the things you do.” She goes on to add, “no one says you have to become a “perfect” vegan overnight. But why not start making small changes and see how it feels? I believe it’s the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. We’re all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to.”

4. Venus Williams: Tennis Great

Tennis champion Venus Williams swears that making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. The tennis star went vegan back in 2011 when she was diagnosed with Sjögren’s syndrome, a debilitating autoimmune disease with a range of symptoms from joint pain to swelling, numbness, burning eyes, digestive problems, and fatigue. She chose to eat plant-based to recover to her formerly healthy self, and it worked so she stuck to it. The seven-time Grand Slam singles champion recovers faster on a plant-based diet now, compared to how she felt back when she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helps her reduce inflammation. The Beet reported on Willaim’s diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds, “sometimes a girl just needs a donut!”

5. Mike Tyson: The First Heavyweight Boxer to Hold the WBA, WBC, and IBF Titles

Mike Tyson recently said he is “in the best shape ever” thanks to his vegan diet. The boxing legend then announced he’s getting back into the rings after 15 years, to fight against Roy Jones, Jr. in California later this fall. Tyson went vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: “I was so congested from all the drugs and bad cocaine, I could hardly breathe.” Tyson said, “I had high blood pressure, was almost dying, and had arthritis.” Now, the 53-year-old powerhouse is sober, healthy, and fit. “Turning vegan helped me eliminate all those problems in my life,” and “I’m in the best shape ever.” His new trainer agrees: Watching Iron Mike’s speed during recent training sessions, observed: “He has the same power as a guy who is 21, 22-years old.”

6. Chris Paul: The NBA’s Newest Vegan Who Was Influenced by The Game Changers

Oklahoma City’s point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary, The Game Changers. For breakfast, Paul enjoys oatmeal with plant-based milk and nut butter. For lunch, he fuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef told USA Today, “The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can’t eat.” So far it appears he’s getting it right. In an exclusive interview with The Beet’s Awesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

7. Colin Kaepernick: Former (future?) NFL Player and Social Activist

In 2016, Kaepernick made the switch to veganism with his longtime girlfriend to recover from a series of injuries that had him down for the count. The Beet recently reported on how this dietary switch has allowed Kaepernick to stay strong and healthy. Now, he’s in the gym building muscle and looks fitter than ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel “always ready” to perform his best on the field.

8. Cam Newton: New England Patriots’ Newest Quarterback is Vegan

Cam Newton just replaced Tom Brady, who also follows a mostly plant-based diet, as the New England Patriot’s QB, after having made the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injuries when he learned that a plant-based diet is proven to help reduce inflammation. “I’ve seen such a remarkable change in the way my body responds to the food that I eat,” Newton told PETA for his recent partnership for a new campaign called, “Built Like a Vegan,” proving that you don’t need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce. He adds: “People often ask, ‘How do you get your protein?’ I just say, ‘I get it in the same way you do, but it’s fresher and cleaner.’ ” Newton shares how to do it: “My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won’t miss [a meal or crave meat] or think anything different, and you’ll be alright.”

9. Elijah Hall: American Sprinter Training for The 2021 Tokyo Olympics

Elijah Hall says about his vegan diet: “Going vegan was the best decision” he has ever made. Hall holds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a year due to the pandemic. Hall said “the effects that it’s having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training.” We predict he’ll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

10. Morgan Mitchell: Omplyian Sprinter Who Won her First Title at 2014 Australian National Championships

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changers and said, “Being vegan has helped me immensely. I don’t feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.” Now Michelle is committed for the planet as well. “Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.” Mitchell describes what she eats in a day for enhanced performance and more energy to win sprints. “I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns,” she says. “I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day,” she told Well + Good.

11. Lewis Hamilton: Formula One Driver Who Credits His Vegan Diet For Allowing Him to Be Victorious

“We were taught that eating animal products was good for us but we’ve been lied to for hundreds of years,” said Lewis Hamilton. The Beet reported on Hamiltion’s vegan diet quoting The New York Times that he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn’t the only vegan in his family. His dog Rocco is fully vegan and Hamilton says he’s “super happy” on Rocco’s very own IG post. Earlier this year, Hamilton gave up his private jet because he said it’s a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

12. Patrik Baboumian: Arguably The Strongest Man in The World

Featured in The Game Changers for his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 pounds in the 2009 German log lift nationals. Back in 2014, Baboumiam partnered with PETA in his campaign “Want to be Stronger” describing powering yourself with plants and how you can build muscle without eating meat. One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text: “The world’s strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me.” Bahoumiam’s diet consists of a dairy-free shake for breakfast with 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary on his blog BarBend.

13. Arnold Schwarzenegger: Former Proessional BodyBuilder, Producer, The Game Changers, and former Governor of California

Here’s a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don’t need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenital defect and underwent emergency open-heart surgery in 2018 to replace the valve again. He then changed his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons. He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals). Schwarzenegger said last year: “Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people…. 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job.”

14. Scott Jurek: Named One of The Greatest Ultra-Marathoner’s Of All Time Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing into it by cutting out meat in college, he slowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier. To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance. The goal is to eat 5,000-6,000 calories of plant-based foods daily. Jurek outlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea and a green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what’s lost in training. This is not just any smoothie.

15. Alex Morgan: USA Soccer Star, Plays for the Orlando Pride of the NWSL

Soccer star, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation. She is also an animal rights advocate and longtime vegan, having given up meat when she decided that “it didn’t feel fair to have a dog, and yet eat meat all the time,” referring to her adorable pup Blue. Morgan aims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field. Morgan admitted that breakfast was difficult because “a lot of the things I love like pancakes and French toast had dairy and eggs.” But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

16. Paul Rabil: Pro Lacrosse Player: A Vegan Diet Helped Alleviate His Sciatica

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he’s now “officially” vegan on YouTube. “At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I’ve had two herniated discs…. and that has led to a ton of shooting pain down my legs, its called sciatica,” Rabil explains the purpose of his diet switch. He adds: “I’ve tried to a lot of things; I’ve had a number of cortisone shots; I’ve done physical therapy for two years. And I reached a place where I was thinking ‘okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation. Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism”

17. Hannah Teter: 2006 Olympic Snowboard Gold Medalist

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary, Earthlings when she discovered how “horrible” factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games. She now considers herself “plant-based” and in an interview with the Huffington Post, Teter said, “I feel stronger than I’ve ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. It’s a whole other level that I’m elevating to. I stopped eating animals about a year ago, and it’s a new life. I feel like a new person, a new athlete.”

18. Nick Kyrgios: Professional Tennis Champion Ranked 40 in The World

Djokovic is not the only tour player to go plant-based. Nick Kyrgios shared that he does not eat meat anymore because of his strong compassion for animals. During the time of the Australian wildfires, the Aussie native explained: “I’ve been passionate about animal welfare for some time now. I don’t eat meat or dairy anymore. That’s not for my health, I just don’t believe in eating animals.” “I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I’ve managed to make it work, and I’ve been vegetarian for quite a while. “Seeing the footage of these animals suffering from the fires only reinforces why I’ve chosen this diet. When I see these terrible photos, I can’t comprehend eating meat.”

19. Matt Frazier: Ultra-Marathoner Credits Vegan Diet For Breaking Personal Records

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete. The Beet recently interviewed Frazier about his vegan journey and how to be a successful athlete on a plant-based diet. When asked about the first time he ditched meat Frazier replied, “I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time. I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. That’s what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didn’t have any injuries. If it’s done right, [plant-based diets] can really help you recover faster.”

20. Michaela Copenhaver: Professional Rower, World Record Holder, 10,000m Indoor

Rowing is grueling. It’s known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaver went vegan in 2012 for ethical reasons, she told Great Vegan Athletes. “Initially, I just wanted to eat more vegetables. Those things are super good for you, and they’re delicious. Being vegetarian and vegan made me more conscious of how many servings I was getting a day (or not).” When she switched from vegetarian to vegan it was almost accidental: “I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggs—so I decided to try a week without them. I felt great, and it wasn’t nearly as scary as I thought. I’ve been vegan ever since.” Now it’s a value system: “Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long time—what right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.”

The post Tom Brady & Alex Guerrero Share 12 Health Tips & a Strength Workout appeared first on The Beet.

Only three ingredients are required — fresh watermelon, lime juice, and tequila Blanco. Add a lime and salt rim, and that’s it! The best part about this margarita is how easy it is to customize. Try the following variations:

• Blend the mixture with ice to make frozen margaritas.
• Use a sweetener of your choice if your watermelon isn’t very ripe.
• Add in different flavors like cucumber, strawberry, or mint.
• Make a virgin recipe by omitting the tequila altogether.

Not only is watermelon one of the tastiest margarita flavors ever, but it also happens to be full of nutrients. It’s one of the most abundant sources of dietary lycopene, which is beneficial in protecting skin against sun damage. To that, we say, Salud!

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Prep time: 15 minutes
Total time: 15 minutes

Cost: $2.30 recipe | $0.38 serving

Watermelon Margarita

Makes 6 margaritas

Ingredients

• Watermelon juice
• 8 cups watermelon cubes ($1.49)

Per Margarita

• 5 ounces watermelon juice
• 1 ounce fresh lime juice ($0.09)
• 2 ounces tequila blanco ($0.61)
• Ice
• Rim
• Lime wedges ($0.10)
• Rimming salt ($0.01)

Instructions

For the watermelon juice

1. Blend the fresh watermelon cubes in a blender on low-medium until smooth (to avoid breaking down any seeds). Strain the blended watermelon through a fine-mesh strainer into a container.

For the margarita

1. Run a wedge of lime around a rocks glass, then dip the rim in salt. Set aside.
2. Fill a cocktail shaker with ice. Add 5 ounces of strained watermelon juice, 1 ounce of freshly squeezed lime juice, and 2 ounces of tequila Blanco.
3. Close the lid and shake vigorously for 30 seconds. Strain into the rocks glass. Garnish with a lime wheel. Enjoy!

Notes:

• Leftover watermelon juice can be kept in the fridge in an airtight container or jar for up to 3 days.

Nutrition: 1 of 6 servings
Calories 184 | Total Fat 0.2g | Saturated Fat 0g | Cholesterol 0mg | Sodium 2.7mg | Total Carbohydrates 13.9g | Dietary Fiber 0.7g | Total Sugars 9.8g | Protein 1.0g | Calcium 14.7mg | Iron 0.4mg | Potassium 204.5mg |

The post The Best and Easiest Watermelon Margaritas (3 Ingredients!) appeared first on The Beet.

Prep time: 15 minutes
Bake time: 25 minutes

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Baked PB&J Vegan Oat Bars

Makes 16 bars

Ingredients

• 1 tablespoon golden flax meal
• 3 tablespoons water
• 2 cups gluten-free rolled oats (not quick-cooking)
• 1 cup gluten-free all-purpose flour
• 1 cup coconut sugar
• 1⁄4 cup tapioca flour (can substitute arrowroot flour)
• 1 tablespoon baking powder
• 1 teaspoon sea salt
• 1 cup natural crunchy or smooth peanut butter
• 3⁄4 cup nondairy milk
• 1 tablespoon vanilla extract
• 1⁄4 cup of favorite jam

Instructions

1. Preheat the oven to 350°F.
2. Line an 8 by an 8-inch baking pan with parchment paper by cutting two strips both 8 inches wide and crossing them in the pan to create clean edges. Trim the excess overhang, if needed.
3. Combine the flax meal and water and set aside to thicken, for 5 to 10 minutes.
   In a large mixing bowl, combine the rolled oats, all-purpose flour, coconut sugar, tapioca flour, baking powder, and sea salt.
4. In a large liquid measuring cup or another mixing bowl, combine the peanut butter, nondairy milk, and vanilla with the thickened flax meal mixture until smooth. Add this to the mixing bowl of dry ingredients and fold together until fully combined.
5. Spread the mixture evenly into the baking pan all the way to the edges. Take a dough cutter or knife and lightly score or mark every 2 inches across in each direction, creating the indented lines for 16 square bars. Do not cut through the pan of oat bars at this stage.
6. Dollop about 1⁄2 teaspoon of jam on top of each square and gently press it with the back of the teaspoon into the top of each bar.
7. Bake for 25 minutes, until the edges are golden brown and the bars look soft and raised.
8. Cool in the baking pan on a wire rack for 20 minutes before lifting out by the parchment paper edges and placing it onto the wire rack. Slice bars where you made the scores.
9. Cool completely before storing leftovers in the fridge. You can warm it slightly in the microwave for 30 seconds before eating. Consume within 7 days.

HOT TIP: If you don’t require these to be gluten-free, then you can use rolled oats that aren’t specifically labeled as such, and you can substitute 11⁄4 cups of all-purpose flour for the gF and tapioca flours.

Nutritionals 

Calories 251 | Total Fat 9.5g | Saturated Fat 1.8g | Cholesterol 0mg | Sodium 196mg | Total Carbohydrates 36.2g | Dietary Fiber 3.2g | Total Sugars 14.4g | Protein 7g | Vitamin D 0mcg | Calcium 70mg | Iron 3mg | Potassium 201mg |

Lauren Toyota brings a new and irreverent attitude to plant-based cooking. Creator of the popular blog, Hot for Food, she has authored two plant-based cookbooks, Hot for Food Vegan Comfort Classics: 101 Recipes to Feed Your Face in 2018, compiling everything from the Best Vegan Ramen to Raspberry Funfetti Pop-Tarts. Now she just came out Hot for Food All Day: Easy Recipes to Level Up Your Vegan Meals, leaving any hungry reader drooling over the pages of recipes like Tokyo Street Fries. Check out her blog, Youtube channel, or Instagram feed for inspiration and entertainment.

Permission is for nonexclusive use of the requested content and is based on use of the following credit line: Reprinted from HOT FOR FOOD ALL DAY. Copyright © 2021 by Lauren Toyota. Published by Ten Speed Press, an imprint of Random House, a division of Penguin Random House LLC.

The post Lauren Toyota Shows You How to Make Her Baked Vegan PB&J Oat Bars appeared first on The Beet.

These Vegan Hot Cross Buns do take some time to make, over two hours, mostly from letting the dough rise. Just have fun with it and be patient, which is the key to making the perfect batch of hot cross buns. As long as you follow the steps, trust us, you’ll end up with the most delicious Hot Cross Buns ever. This recipe makes 12 buns which are good for up to one week in a sealed container, but we don’t think they’ll last that long – they’re that delectable!

The post What We’re Cooking for Easter: Vegan Hot Cross Buns appeared first on The Beet.

Hot tip, you can use ground chia seeds as a replacement for flax seeds or regular ground flax seeds with the husk, which is more common than golden flax meal. I always use golden flax meal for a neutral taste and color of the final baked goods, but that’s just my preference. Keep your flax seeds or flax meal in the fridge or freezer for a much longer shelf life too!

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Easy Vegan Oatmeal Chocolate Chip Cookies

Makes 16 cookies

Ingredients

• 2 tbsp golden flax meal
• 4 tbsp water
• 2 ripe bananas, mashed
• 1/2 C natural unsalted natural peanut butter (or other nut butter)
• 2 tbsp neutral vegetable oil or melted coconut oil
• 2 tbsp maple syrup
• 1 tsp vanilla extract (can omit if you don’t have)
• 2 C old fashioned gluten-free rolled oats
• 1/2 tsp sea salt
• 1/2 tsp baking powder
• 1/2 tsp ground cinnamon
• 1/2 C vegan chocolate chips
• 1/2 C rough chopped pecans (optional)

Instructions

1. Preheat the oven to 375°F and line a large baking sheet with a silicone mat or parchment paper.
2. In a large mixing bowl combine golden flax meal and water and set aside to thicken.
3. Once the flax mixture is thickened add mashed bananas, peanut butter, oil, maple syrup, and vanilla extract if using. Use a whisk to combine this really well.
4. To the bowl add rolled oats, sea salt, baking powder, cinnamon, chocolate chips, and pecans. Use a spatula to fold the mixture together until well combined.
5. Take a heaping tablespoon, nearly 2 tablespoons of batter, and form it into a ball. Place these spaced an inch apart on the baking sheet. Slightly flatten the cookies with your hand and shape them into circles or leave them as mounds if you prefer. They will not spread much during baking.
6. Continue baking in batches, one baking sheet at a time on the middle rack for about 14 to 16 minutes per batch or until a toothpick comes out mostly clean from the center. The bake time may vary depending on how moist your cookies are, to begin with, which may depend on how ripe your bananas are.
7. Let the cookies rest on the baking sheet for about 10 minutes before removing with a spatula onto wire racks to cool. They should not appear raw at all on the inside. They will have a soft-baked texture once cooled.
8. Store in a container that’s not air-tight at room temperature or in the fridge.

Nutritionals

Calories 149 | Total Fat 8.1g | Saturated Fat 2.3g | Cholesterol 0mg | Sodium 60 mg | Total Carbohydrates 16.7g | Dietary Fiber 2.9g | Total Sugars 5g | Protein 4.6g | Vitamin D 0mcg | Calcium 22mg | Iron 1mg | Potassium 138mg |

The post Vegan and Gluten-Free One-Bowl Oatmeal Chocolate Chip Cookies appeared first on The Beet.

“We are excited to offer vegan dishes and find new ways to put the focus on the incredible produce we have here in L.A.,” says Duran-Zecca, who grew up cooking with her Mexican grandmothers not far from the professional kitchen she uses today. “It’s about listening to our clients, feeding people delicious food during these crazy times, and giving back to the community.”

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At a recent pop-up at Jewel, a vegan hotspot in Silverlake, Duran-Zecca’s creative menu featured locally sourced vegetables with unexpected toppings. We started with heavenly Sweet Potato Ceviche Tostadas, and followed with a Noprese Salad made with cured nopales, kumquats, and cherry tomatoes, flavored with chile de Arbol tajin and hibiscus salt. Next up: a Fritto Misto medley of Shishito peppers, green beans, purple kale, and Romanesco cauliflower, served with a chile-lime sauce. We also devoured the tortilla tacos with crispy Brussel Sprouts, flavored with Calabrian chili vinaigrette and sesame seeds. Two stand-out dishes were the homemade agnolotti pasta filled with street corn and topped with homemade tajin and lime, and the to-die-for chile Relleno tucked inside a manicotti, served with a tableside pour of concentrated tomato water.

“Our story is about friends falling in love and blending cultures and cuisines,” said Duran-Zecca, a Highland Park native of Mexican descent, who met her Veronese husband in an Irish pub in New York in 2013, while working at The Modern. Wowed by a resume that includes Le Cou Cou, Allesandro soon discovered he’d found the chef for his soon-to-open restaurant, Vespa, on Manhattan’s Upper East Side – as well as his soulmate.

Upon returning to L.A., Duran-Zecca had some trouble convincing her Italophile husband that the mix of their two cuisines was a heavenly match. “I’d offer the most amazing authentic Mexican tacos and later my husband would say, ‘that was good but can we please order a pizza?’“

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It took Allesandro’s mother, who owned a pizzeria in Verona, to seal the deal. She came from Italy to L.A. to teach Duran-Zecca how to prepare some of the more traditional Italian dishes and later got hooked on the wonders of Mexican mole. After forging a bond in and out of the kitchen, Duran-Zecca and her mother-in-law were able to persuade Alessandro that there was nothing more delicious than the distinctive and flavorful fusion of Mex-Italian. And that’s how Amiga Amore was born.

“People ask for our dishes by name,” said Duran-Zecca. “They want fresh, delicious, authentic food. I like to change it up and try new things and that’s why the pop-ups are a great way to experiment with plant-based versions of some of our most popular dishes. People also identify with our story. They’ll say, ‘We’re like you – I’m Italian and she’s Mexican.’”

The partners are renovating the Highland Park space, located on buzzy York Avenue. Amiga Amore will be open for indoor and outdoor dining this summer at 5668 York Blvd, in Highland Park, California. Follow the restaurant’s Instagram account to stay up to date on pop-ups.

For more great plant-based restaurants around the world, check out The Beet’s Find Vegan Near Me articles. 

The post Mexican and Italian Cuisine Meet at This Must-Try LA Restaurant appeared first on The Beet.

Newly launched, Tindle is described as “chicken, made from plants that taste unbelievably like chicken from birds..” It is made from 9 simple and non-GMO ingredients but does contain soy and gluten. Tindle is mostly being sold at restaurants, so I decided to try it at Just What I Kneaded in Los Angeles, the popular vegan bakery that’s known for its amazing bread.

The total investment in the new vegan chicken product, even before it had been widely introduced in America, is above $130 million, a big bet for any new vegan meat alternative, much less one that is only focused on chicken, and only available at limited outlets as of now.

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“I tried the new vegan chicken and here’s what I thought”

Served as The Liz Bird sandwich, the fried Tindle “chicken” patty comes tucked inside their warm brioche bun, atop a bed of cabbage slaw, vegan mayo, honey mustard, and topped with homemade dill pickle slices. It was the closest thing to chicken I had ever experienced in a vegan chicken alternative. The texture, flavor, and appearance were remarkably chicken-like. What’s more surprising is that you can mold Tindle vegan chicken into any desired shape, just like a real chicken patty, making it a versatile chicken alternative for nuggets, or any other dish.

The first Tindle product (the company spells it TiNDLE) was the TiNDLE Thy, an alternative to chicken thighs. The vegan chicken alternative is made of soy, wheat, oat fiber, coconut oil and methylcellulose, a culinary binder. Next Gen Foods says that it has a proprietary blend of plant-based fats like sunflower oil, and natural flavors that make Tindle so similar in taste to chicken, and allows it to cook just like chicken meat.

Tindle is more sustainable than chicken from birds, since on average, chicken made from plants uses less land, less water, and produces less CO₂ than chicken from birds, the website states. Their source is Blue Horizon’s 2020 “Environmental Impacts Of Animal And Plant-Based Food” Report. Plant-based chicken uses 74 percent less land, 88 percent lower greenhouse gas emissions and 82 percent less water than chicken requires.

So where can you try Tindle?

It’s available at restaurants like the Grey Dog and Settepani in New York and several places in LA as well as throughout the world in cities like Hong Kong, Singapore, and Abu Dhabi, and you can find locations on the Tindle website.  If you want to make it yourself you can also buy Tindle online through Gold Belly’s website, distributing from Motel Fried Chicken.

The post “I Tried the $100 Million Dollar Vegan Chicken and Here’s What I Thought” appeared first on The Beet.

Whip up a batch using 10 ingredients or less — with only potatoes, beets, and flour required for the base. As an optional finish, you can sauté the gnocchi with fresh sage and garnish it with cashew parmesan for the most irresistible combination.

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If making your own gnocchi seems intimidating, you will be pleasantly surprised at how simple this recipe is to follow! Gnocchi is healthy, cost-effective, and extremely fun to make with loved ones — plus it makes for great leftovers.

With all of the nutrients packed into this recipe, you’ll be one delicious step closer to your 2022 health goals. Did you know beets contain nitrates, which protect the heart by helping reduce blood pressure? All the more reason to make a double batch.

Prep time: 15 minutes
Cook time: 60 minutes
Total time: 75 minutes

Cost: $0.78 recipe| $0.20 serving

Vegan Beet Gnocchi

Serves 4

Ingredients

• 1 small beet ($0.21)
• 1 large (375 grams) russet potato ($0.30)
• 1 teaspoon salt ($0.01)
• 1 ½ cups all-purpose flour, plus more for dusting ($0.11)
• 1 tablespoon olive oil ($0.11)
• 2 tablespoons fresh herbs like sage, thyme, etc. ($0.04)

For serving optional

• Cashew parmesan
• Extra fresh herbs of choice

Instructions

1. Preheat your oven to 425 degrees F. Fill a casserole dish ½-full and line a baking sheet with parchment paper.
2. Leaving the skin on the beet, add it to the casserole dish and cover with foil. Poke holes in the potato with a fork and place it on the parchment-lined baking sheet.
3. Roast the potato and beet in the oven for 45-50 minutes, or until tender when pierced with a fork. Remove and let both cool until they are safe to handle with your hands.
4. Wearing gloves (optional), rub the skin off of the beat and roughly chop it. Add it to a small food processor or blender with the salt. Mix until smooth, then set aside.
5. Peel the skin off of the potato and grate it through the small holes of a box grater or use a potato masher. Transfer to a large mixing bowl and combine with 1 tablespoon of the beet mixture.
6. Add the flour, ½ cup at a time, and fold until the dough comes together, being careful not to over mix. Transfer the dough ball to a lightly floured surface and gently knead it until it is firm but not too sticky. Add more flour as needed.
7. Divide the dough into 8-10 pieces and roll into long rolls. Cut into ~½-inch pieces and roll each one along the back of a fork to create the classic gnocchi ridges (optional).
8. Bring a pot of salted water to boil, then cook the gnocchi in batches of 10-12. When the pieces begin to float, leave them for another 20-30 seconds, then transfer to a strainer while you cook the rest.

For Serving

1. Heat olive oil in a skillet over medium, then add the gnocchi and fresh sage.
2. Sauté for a few minutes to infuse the flavors and season with salt & pepper to taste.
3. Serve while warm with a garnish of cashew parmesan and more fresh herbs. Enjoy!

Notes
You can save the leftover beet puree for another gnocchi recipe or nutrient-packed smoothie.

Nutritionals: 1 of 4 servings
Calories 285 | Total Fat 4.0g | Saturated Fat 0.6g | Cholesterol 0mg | Sodium 283mg | Total Carbohydrates 55.5g | Dietary Fiber 4.8g | Total Sugars 3.8g | Protein 6.9g | Calcium 39.3mg | Iron 4.1mg | Potassium 677.5mg |

The post Vegan Beet Gnocchi for Under $1 a Serving appeared first on The Beet.

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Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

Cost: $5.25 recipe | $1.31 serving

Roasted Vegetable and Kale Salad

Serves 4

Ingredients

Salad

• 2 cups cubed beets ($0.36)
• 2 cups cubed butternut squash ($1.08)1 ½ cups chickpeas, drained and rinsed ($0.21)
• 1 ½ tablespoons olive oil, divided ($0.16)
• 1 ½ teaspoon garlic powder ($0.01)
• 1 ½ teaspoons cumin ($0.01)
• 1 teaspoon sea salt ($0.01)
• 1 teaspoon cracked black pepper ($0.01)
• 1 large bunch kale, chopped ($1.57)
• 1-2 teaspoons olive oil ($0.04)
• A squeeze of lemon juice ($0.01)
• 1 cup cooked quinoa ($0.40)

Chipotle dressing

• ¾ cup raw cashews, soaked overnight ($1.29)
• 1 tablespoon apple cider vinegar ($0.01)
• 2 chipotles in adobo ($0.02)
• 1 clove garlic ($0.04)
• Salt & pepper to taste ($0.02)
• ½ – ¾ cup water

Instructions

For the Roasted Vegetables

1. Preheat your oven to 425 degrees F, place one rack in the center and on near the top, and line 2 baking sheets with parchment paper.
2. Add butternut squash to one half of a baking sheet, beets to the other half, and chickpeas to the second baking sheet. Evenly drizzle olive oil over everything and season with garlic powder, cumin, salt, and pepper, tossing to coat.
3. Roast the squash and beets on the center rack for 20-25 minutes, mixing halfway, or until fork-tender and slightly caramelized. Roast the chickpeas on the top rack for 18-20 minutes, mixing halfway, or until golden and crisp slightly.

For the Kale

1. In the meantime, add chopped kale to a large mixing bowl with 1-2 teaspoons olive oil and a squeeze of lemon juice. Massage the leaves for 2-3 minutes, then mix in cooked quinoa. Season with a pinch of salt and pepper.

For the Dressing

1. Add drained cashews, apple cider vinegar, chipotles in adobo, garlic, salt, pepper, and water to a blender. Mix on high until smooth, then transfer to a bowl or container for serving.

For the Assembly

1. Once the vegetables and chickpeas are cooked, add them to the bowl of kale and quinoa. Toss with half of the chipotle dressing (saving the rest for individual bowls).
2. Serve topped with optional garnishes like roasted nuts/seeds, crumbled vegan feta, dried fruits, etc. Enjoy!

Notes

• 1 large bunch of kale works out to ~4 cups.

Nutrition: 1 of 4 servings
Calories 443 | Total Fat 21.1 g | Saturated Fat 3.2 g | Cholesterol 0 mg | Sodium 326.3 mg | Total Carbohydrates 54.1 g | Dietary Fiber 13.4 g | Total Sugars 15.5 g | Protein 14.6 g | Calcium 160.5 mg | Iron 5.6 mg | Potassium 1069.4 mg |

The post Kale Salad with Creamy Vegan Chipotle Dressing for Under $1 a Serving appeared first on The Beet.