If today’s that day for you, I’m excited to be the one to tell you, because this etymology highlights the epic importance of this meal for your day (and over time, for your life).

In the morning, your body needs a nutrient-dense meal to replenish your energy and stabilize your blood sugar, which may have dropped during the night. (If you’re a shift worker, please translate these times so they apply to your particular schedule.)

But not all breakfasts are created equal. The typical modern breakfast of highly processed sugary cereal, pastry, or other low-fiber foods can leave you feeling hungry and drained just a few hours later. (Just in time to ingest more sugar along with a hit of caffeine to help you make it to lunchtime.)

And that’s saying nothing about the “one-handed breakfasts” that cater to frazzled commuters who eat while they’re navigating rush hour traffic. Some examples include Taco Bell’s Breakfast Crunchwrap Bacon® and Dunkin’s Sweet Black Pepper Bacon Wake-Up Wrap®. (Imagine their truth-in-advertising marketing slogan: “Healthier than a traffic accident.”)

Healthy breakfasts, on the other hand, can fuel a powerful, focused, enjoyable day. Studies show that people who eat a nutritious breakfast tend to make better choices throughout the day, have more stable energy levels, perform better cognitively, and experience fewer cravings.

But what does a healthy breakfast look like? And is there a way to make it fast and easy, as well as tasty?

Introducing the Breakfast Bowl

A breakfast bowl is a filling morning meal option that offers a flexible and easy way to combine a variety of nutrient-rich ingredients into one complete meal. It’s an easy way to take advantage of leftovers.

Plus, putting together a bowl of delicious and gorgeous food is fun. So much so, I’m surprised nobody has yet created a mall franchise called Build-a-Bowl where people pay to mound sweet potatoes, bananas, pecans, and almond butter in a bowl of their very own. (Though judging by the silence from venture capital, maybe it’s best I stick to nutrition writing and not restaurant franchising.)

Intrigued? Let’s explore how to craft a balanced breakfast bowl that supports your health, highlight some of the best ingredients to include, and share simple, delicious recipes to fuel your day.

What Is a Breakfast Bowl?

Essentially, what it sounds like — breakfast served in a bowl, but instead of filling that bowl with Choco Sugar Crunch Balls or some other packaged cereal with a photo of an athlete on the cover and loads of sugar on the inside, you make it from healthy, natural, whole-food ingredients. Grain bowls, oatmeal, açaí bowls, and smoothie bowls are all types of breakfast bowls.

Breakfast bowls have emerged as a healthy and portable way to get a variety of whole, nutritious foods into one meal. They can be sweet, savory, or somewhere in between, catering to a wide range of dietary preferences and cuisines.

Breakfast Bowl Ingredients

Breakfast bowls can be healthy or unhealthy, depending on what you put in them. If you want a not-so-healthy example, look no further than Jimmy Dean’s line of frozen breakfast bowl meals filled with meat, cheese, and eggs. (To be clear, that link is for rubbernecking, not shopping!)

It’s not just the meat, eggs, and dairy that make these problematic choices. In addition to a copious amount of animal products, these processed bowls also contain refined oils, GMOs, artificial flavors, additives, and preservatives. In fact, the line includes a highly processed plant-based bowl that’s probably no better for you than the rest of the offerings.

The healthiest breakfast bowls are centered on whole plant foods. Ingredients can include:

• Whole grains like oats, buckwheat, or quinoa.
• Starchy vegetables like sweet potatoes, potatoes, or butternut squash.
• Whole vegan protein sources include black beans, tofu, plant-based yogurt, or tempeh.
• Vegetables — the sky’s the limit, and alliums, avocados, mushrooms, and kale are popular options.
• Sauces and other condiments like hot sauce, cashew cream, and nut butters.
• Optional toppings include nuts, seeds, dried and fresh fruit, granola, and herbs.

How To Make a Healthy Breakfast Bowl

First, decide if you’re going to make a sweet or savory bowl. While there is some crossover (sweet potatoes and pineapples can switch-hit, as can almonds and some grains), when you’re just beginning your breakfast bowl journey, it’s simpler to just pick a side and lean into it.

Next, gather all your ingredients. The key to building a breakfast bowl that truly nourishes your body is incorporating a balance of fiber, protein, healthy fats, and complex carbohydrates.

Build your bowl from the bottom up. Start with a hearty base, such as grains, oats, potatoes, plant-based yogurt, or smoothie blends. Add a few servings of fruits and/or vegetables. (Studies show that a minimum of 5 fruits and vegetables per day is associated with better health. But if you can fit in 5 per meal, even better!)

Mix in a delicious sauce, or drizzle it over the other ingredients, and then top off your bowl with your favorite toppings.

Healthy Breakfast Bowl Recipes

Plant-based breakfast bowls are where color, flavor, and nourishment come together, no matter what you’re in the mood for. From fruity and refreshing to hearty and savory, these bowls showcase the variety of whole-food ingredients offered. With layers of texture, vibrant produce, and bold, satisfying flavors, there’s truly something for everyone. Grab a spoon and dig in — breakfast just got a lot more exciting.

1. Açaí Na Tigela (Açaí Bowl)

Start your day with a spoonful of sunshine. This vibrant Açaí Na Tigela bowl blends velvety açaí, banana, and plant-based yogurt into a chilled base that’s as refreshing as it is energizing. Top it with homemade granola, coconut, hemp seeds, and cacao nibs for crunch, creaminess, and a little tropical escape in every bite.

2. Country Breakfast Bowl

Craving something hearty first thing? The Country Breakfast Bowl channels classic comfort with a plant-based twist. It starts with seasoned red potatoes and sautéed kale, then gets cozy with savory lentil sausage and mushroom gravy. Finished with herbs and nutritional yeast, this is the kind of bowl that sticks with you, without weighing you down.

3. Mediterranean Quinoa Breakfast Bowl

Think beyond oats and smoothies — this Mediterranean Quinoa Breakfast Bowl makes a savory breakfast a no-brainer. It’s packed with fiber-rich quinoa, creamy hummus, and crunchy veggies like tomato, lettuce, and red onion. With olives, avocado, lemon, and parsley to tie it all together, this bowl brings a bright, refreshing start to your day.

4. Smoky Chorizo and Polenta Bowl

Mornings don’t have to be mellow. The Smoky Chorizo and Polenta Bowl brings bold flavor to the breakfast table with creamy turmeric-infused polenta and spicy, smoky tempeh chorizo. Topped with jalapeño poblano salsa, avocado, and lime, this bowl is for those who like their first meal to make a statement.

5. Sweet Potato Breakfast Bowl

For a nourishing spin on sweet, this Sweet Potato Breakfast Bowl ditches refined sugar in favor of whole-food flavor. Thanks to complex carbs, warming spices, and protein-packed toppings, it satisfies your sweet tooth and hunger. It’s ideal for slow mornings or post-workout fuel that won’t spike and crash.

6. Three-Grain Peaches and Cream Breakfast Bowl

Let your morning unfold gently with the Three-Grain Peaches and Cream Breakfast Bowl. A warm blend of quinoa, millet, and buckwheat provides lasting energy, while the juicy peaches and creamy yogurt swirl in just the right amount of sweetness. It’s the kind of bowl that invites slow sips of tea and a deep breath before the day begins.

7. Warm Banana Chia Breakfast Pudding

The Warm Banana Chia Breakfast Pudding is your cozy go-to for mornings when cold cereal just won’t cut it. A hearty mix of oats, chia, and plant milk forms the creamy base, topped with spiced bananas, strawberries, and candied walnuts for a layered bowl that’s both comforting and energizing.

Conclusion

Your body deserves a nourishing, energizing breakfast to kickstart the day, and a breakfast bowl is one of the easiest (and most delicious) ways to make it happen. Whether you’re in the mood for cozy, colorful, crunchy, or creamy, building a breakfast bowl gives you the freedom to create something that’s just as fun to look at as it is to eat.

With a handful of simple, wholesome ingredients, you can whip up a morning masterpiece that fuels your body, keeps your belly happy, and maybe even earns you a few admiring glances from your breakfast companions.

Featured Image: iStock.com/Tassii

Read Next:

• Is Raw Milk Healthy? Is It Safe? Separating Myths From Facts

The post Breakfast Bowls: Easy Recipes & How To Make Them Healthy appeared first on Food Revolution Network.

Herbs can serve as perky garnishes, adding elegant finishing touches to your plant-based creations. They can also be baked or cooked right in, adding a touch of earthiness to both sweet and savory dishes. Fresh herbs can balance flavors and elevate a meal’s nutritional goodness.

Humankind has been in love with fresh herbs for thousands of years. Herbs have been used not just as flavoring and decoration but also as medicine and a way to preserve food from spoilage.

With all that in their favor, you’d think that we’d be using fresh herbs in our cooking all the time. But many of us don’t, and these greens go tragically underused. Even in recipes that call for them, they’re often omitted due to their limited freshness.

Most recipes that include fresh herbs call for just a small amount. And what’s left is then at risk of spoilage. I mean, how many dishes that call for dill can you make in the same week? (That’s a rhetorical question — the correct answer is actually, “Dill is awesome, and I don’t see any reason not to add it to vegan ice cream, do you?”)

In this article, I aim to inspire you to use fresh herbs more often. We’ll start with their culinary and nutritional benefits, explore commonly used fresh herbs, and look at how to select, wash, and store them.

Then, once you know everything you need to know about getting started with herbs, you’ll receive seven fresh herb recipes to inspire you to use them in your cooking.

Why Use Fresh Herbs?

I want to focus on three main benefits of fresh herbs: their culinary prowess, nutritional benefits, and medicinal uses.

1. Herbs Enhance the Flavor of Dishes

Fresh herbs boost flavor and add depth, brightness, and complexity to dishes. For example, (channeling my inner “wine lover” writing voice), there’s the freshness of basil, the citrusy notes of cilantro, and the earthiness of rosemary.

Natural oils in herbs release aromatic compounds that make food more enticing and appealing. Herbs can balance richness, add freshness, or introduce contrast, like mint cutting through a creamy dish or parsley brightening a hearty stew.

They also add color and visual appeal to dishes as garnishes after the cooking process has finished.

2. Herbs Are Nutritional Powerhouses

Fresh herbs are packed with vitamins (such as C, K, and A) and minerals (including iron and calcium). They’re also high in powerful antioxidants that help reduce inflammation and support immune health.

Adding fresh herbs to dishes is a convenient and easy way to increase the variety of plants in your diet, which can support your gut health. And leafy greens, like herbs, are thought to reduce the risk of multiple chronic conditions, such as cardiovascular disease and cancer.

3. Herbs Also Have Medicinal Uses

Many fresh herbs are revered by practitioners of traditional medicine beyond nutrition. Because they’re natural and safe, they’re often recommended as a first-line treatment for minor ailments and to boost overall immunity. Examples include mint and rosemary for digestive upset, basil for anti-inflammatory benefits, thyme and oregano for immune health, and sage for sore throats.

Meet the Most Common Herbs

There are two main kinds of herbs: delicate (soft) and hardy (hard). The main differences between these categories are their texture, flavor intensity, and culinary uses.

Delicate herbs have soft, tender leaves with a mild, fresh flavor. They’re best added at the end of cooking or used raw to preserve their bright taste and delicate texture.

Here are some common delicate herbs, and their most common pairings or uses:

• Basil: tomatoes, pesto, strawberries
• Chives: potatoes, plant-based cheeses, creamy cashew-based sauces
• Cilantro: citrus, avocado, black beans and rice
• Dill: cucumber, potatoes, sauces and dressings
• Mint: watermelon, quinoa, and other grains, herbal teas
• Parsley: garlic, chickpeas, mushrooms

Hardy herbs have woody stems and more robust, concentrated flavors. They can withstand longer cooking times and are often added early in the cooking process to infuse flavor.

Here are the four hardy herbs most commonly found in European cooking, along with some suggested pairings:

• Oregano: eggplant, olives, Mediterranean foods
• Rosemary: potatoes, soup, roasted vegetables
• Sage: butternut squash, sweet potatoes, mushrooms
• Thyme: lentils, soups, pasta dishes

There are dozens of other herbs that are great in cooking. However, they aren’t commonly available in supermarkets because they’re hard to harvest, transport, and store economically. However, that doesn’t mean they aren’t delicious.

If you come across herbs like sorrel, lemon balm, tulsi (also known as holy basil), or chervil at a farmers market or by growing them yourself, you can make delicious dishes with unexpected flavor profiles. You’ll find plenty of guidance online to encourage variety in your plant-based cooking.

What’s the Best Way To Select, Wash, and Store Herbs?

As we’ve seen, the big problem with fresh herbs is how much is wasted when a recipe calls for just a small amount. Delicate herbs, especially, can spoil quickly — so knowing how to select, wash, and store them is key.

Where To Buy Fresh Herbs

Most grocery stores and markets carry some of the most common herbs. Be aware, however, that while herbs in grocery stores that come precut in plastic containers may look happy and healthy, this may be due to preservatives or oils that are added to them.

If you have access to a farmers market, that might be the best place to get herbs freshly harvested the same day, and whose shelf life might be longer because of the short supply chain. When you’re buying herbs, look for the perkiest ones you can find.

Some grocery stores and farmers markets also sell living herbs; that is, a plant growing in a pot. If you have the space and inclination to take on responsibility for a kitchen plant (including giving it a cute name and singing to it daily), that’s a great way to solve the wasted herb problem. You can just pluck off the leaves that you need while Basil Fawlty (that’s obviously the name of your basil plant if you’re a John Cleese fan!) goes on growing.

Speaking of which, it’s quite easy to grow your own herbs. Herbs like basil, mint, and chives can thrive indoors in small containers or herb towers. You can buy them as potted plants or seedlings or start them from seed for the greatest economy (and bragging rights: “Check it out: I grew Rosemary Clooney from a tiny seed, and look at her now!”).

Editor’s Note: If you have limited space and/or want a super-easy solution for growing your herbs, you may want to consider a self-contained system. Gardyn’s Home Kit offers a vertical garden in a hybriponic system — a cross between aeroponic and hydroponic technologies. It allows you to grow a variety of herbs, greens, and even fruits and vegetables, all within two square feet of space and using 95% less water than traditional watering methods. To find out more about Gardyn’s Home Kit, click here. (If you make a purchase using this link, a portion of the sale will benefit FRN’s work. Thank you!)

How To Wash Herbs

For delicate herbs such as cilantro, dill, parsley, or basil, it’s best to rinse them under cold water to wash away any dirt, debris, or small insects. Keep the flow gentle to avoid damaging the leaves.

You can also submerge herbs in a bowl of cold water and gently swirl them in a circle to dislodge any unwanted particles. Let the water sit for a couple of minutes to give the sediment time to settle on the bottom of the bowl, then carefully lift the herbs out using your hands or a slotted spoon. (Don’t pour the water out while the herbs are still in the bowl, or the dirt could cling again to the leaves.)

To maximize their shelf life, wait to wash fresh herbs until just before using them; keeping them dry can preserve their flavor, texture, and longevity. If you need to wash them beforehand, dry them completely before storing to prevent early spoilage.

How To Store Herbs

After you bring fresh-cut herbs into your kitchen, trim the stems a bit, remove any discolored or wilted parts, and place them in a glass container (tall jars and drinking glasses are fine) with about an inch of water. Make sure the bottom of the stems is completely submerged in the water.

This simple step can help extend the freshness of herbs for several days, even up to a week. Remember to change the water every few days to avoid “Eau de swamp.” And make sure to keep delicate herbs like mint and basil on a kitchen counter rather than in your fridge.

You can also keep herbs fresh by wrapping the stems in a moist towel and storing them in an airtight glass container or paper bag.

What To Do with Excess Herbs

After using your two basil leaves as garnish or that tablespoon of chopped parsley in a winter stew, what do you do with the rest to avoid food waste?

One strategy is to double down on that herb and make more dishes that include it. You can find recipes with the search prompt “plant-based recipes that use (fill in the blank).” I prefer using search engines to AI chatbots so that I can find links to actual recipes rather than a potentially hallucinated version of cilantro chocolate pudding, for example.

You can add leftover fresh herbs to:

• soups
• casseroles
• salads
• hummus
• plant-based cheese spreads
• grain bowls
• smoothies and juices
• dips, sauces, and dressings
• or anything your imagination comes up with

Another strategy is to infuse vinegars and extra virgin olive oils with flavorful herbs. Rosemary and basil go great with olive oil, while lemon balm and thyme can add intrigue to white wine vinegar.

You can even use leftover herbs in homemade skincare products. For example, you can sprinkle mint leaves over a bowl of steaming hot water to make a pore-opening facial steam. Or add rosemary leaves to hot water and then mix them with aloe vera gel or apple cider vinegar for a scalp rinse.

If you’re into crafting or flower arranging, you can make an herb “bouquet” held together with a fetching ribbon. You can gift these bouquets to friends and neighbors, along with a recipe card containing your favorite recipe using that herb.

And if all else fails, and your herbs have spoiled (as indicated by smelly, slimy, or discolored parts), you can always give them a second life as compost.

Preserving Fresh Herbs

If you’re running out of ideas for using fresh herbs, you can always preserve them by drying them.

One method for dehydrating herbs is to tie the stems together and hang them upside down. Once fully dried, strip off the leaves and store them in an airtight container at room temperature for up to 12 months.

If you have a dehydrator, set it to 90–100 F and dry the herbs until completely dehydrated.

Fresh herbs can also be frozen. Spread them evenly on a baking sheet and flash-freeze them until solid. Transfer the frozen herbs to a freezer bag or airtight container, where they can be stored for up to six months. The additional step of flash freezing on a sheet prevents the herbs from clumping together.

Fresh Herb Recipes

Herbs do more than garnish — they can transform a dish with just a handful of leaves. Whether you’re looking to use up what’s on hand or explore new ways to let fresh herbs shine, these recipes bring bold, vibrant flavor to the table. From creamy spreads to nourishing soups and zesty bowls, these recipes turn everyday herbs into the main attraction — no waste, all taste.

1. Potato and Herb Frittata

Leftover herbs in danger of wilting? This plant-powered Potato and Herb Frittata turns that handful of parsley, dill, chives — or whatever you’ve got — into the star of a satisfying, savory meal. With tender baby potatoes, a creamy chickpea flour base, and a hint of turmeric, it’s a comfort food that clears your crisper drawer.

2. Kale Walnut Basil Pesto

Don’t let those last leaves of basil or kale go to waste — blend them into this bold, herb-forward Kale Walnut Basil Pesto. Creamy avocado, crunchy walnuts, and zippy lemon make this recipe rich, bright, and endlessly versatile. Toss with pasta, smear on toast, or stir into grain bowls.

3. Soothing Chickpea Soup with Fresh Thyme and Oregano

A nourishing hug in a bowl, this chickpea soup makes fresh thyme and oregano the stars — not the leftovers. Paired with savory mushrooms, sweet carrots, and a creamy coconut base, it’s the kind of recipe that welcomes a little improvisation. Toss in what you’ve got, and you’ll end up with a pot full of cozy comfort and zero food waste.

4. Moroccan Millet Bowl

Leftover herbs get a second chance in this North African-inspired Moroccan Millet Bowl that’s equal parts bright, savory, and satisfying. A lemony millet base meets a spicy herbed tahini sauce (hello, chermoula!), and it’s all finished with crunchy chickpeas, steamed broccoli, and a sprinkle of dukkah. It’s a herby, no-waste kind of meal.

5. Strawberry Mint Salad

This fresh, summery salad celebrates ripe strawberries — and a clever way to use up extra mint and basil. The combination of juicy fruit, crisp red onion, and creamy tahini-lime dressing creates a sweet-savory balance that’s unexpectedly crave-worthy. Topped with slivered almonds for crunch, our Strawberry Mint Salad recipe is perfect for picnics, brunches, or any time you want to make a handful of herbs feel like the star.

Embrace the Freshness of Herbs

Fresh herbs can provide delightful taste notes and aesthetic appeal while balancing the overall flavor of plant-based dishes. They’re rich in nutrients and antioxidants and offer a myriad of health benefits and medicinal properties.

Understanding how to select, store, and use herbs in a variety of dishes can add culinary finesse to your cooking skills and enhance your overall wellness through their nutrition and antioxidants. Try experimenting with herbs in your kitchen creations or try one of the recipes shared in this article!

Featured image: iStock.com/zeleno

Tell us in the comments:

• What are your favorite herbs?
• Do you use fresh herbs in your recipes?
• What fresh herb recipe will you make next?

Read Next:

• Fresh vs. Dried: A Guide to Herbs and Spices
• How to Cook: How to Keep Produce Fresh to Avoid Food Waste

The post Fresh Herbs: How To Store, Use, and Enjoy Them Without Waste appeared first on Food Revolution Network.

Each person’s body contains a unique and complex system made of trillions of little critters that either help them or can harm them.

Some people have a predominance of harmful bacteria that can cause digestive problems, inflammation, and cognitive impairment and may even lead to the development of cancer. But the hope is that your gut houses adequate populations of friendly bacteria. These critters perform crucial functions: breaking down and digesting food, producing vital compounds you can’t make without their help, and supporting your cognition and immune system.

But what determines the makeup of your gut microbiome? For one, what you eat. A diet high in fiber — a whole foods, plant-based diet — supports beneficial bacteria. Meanwhile, a diet low in fiber and high in ultra-processed foods tends to grow populations of harmful bacteria.

But fiber-rich foods can’t magically insert beneficial bacteria if they aren’t already there. If your microbiome is missing a particular strain of friendly bacteria, you won’t get it into your gut just by whistling and putting out its favorite food. You also need to introduce those beneficial bacteria in some way.

These good bacteria, which come from food or supplements, are known as probiotics. One of the best ways to get them into your body is by including fermented foods in your meals.

Making probiotic-rich recipes at home is a fun and creative way to experiment with fermentation and try new flavors. Fermented foods offer an abundance of delicious recipe possibilities.

From refreshing beverages to tangy condiments, probiotic-rich foods are invaluable additions to any healthful meal.

Probiotic-Rich Foods

Fermentation has a long history throughout humanity. The word “culture” refers to the systems and beliefs of a group of people and the production of food from bacterial activity.

1. Pickled Vegetables

Some of the most common probiotic-rich foods include traditional dishes such as pickled cabbage leaves, known in Europe by its German name sauerkraut, and in Korea as kimchi.

Many cuisines include lacto-fermented vegetables or pickles, such as carrots, radishes, green beans, squash, okra, onions, garlic, and cucumbers. These can be high in sodium, so you might want to add them in small amounts to your meals.

2. Yogurt

Dairy-free yogurt made with live cultures is another delicious way to add probiotics to your diet. Water-based kefir — a beverage made with water kefir grains — has a slightly tangy taste and is a kind of drinkable yogurt.

3. Fermented Drinks

Nowadays, kombucha is a popular fermented drink made by feeding tea and sugar to a SCOBY, which is not a cartoon dog but rather a “Symbiotic Culture Of Bacteria and Yeast.” The SCOBY metabolizes most of the sugars, converting them into acetic acid, alcohol, carbon dioxide, and other organic compounds.

Kvass is a Slavic version of kombucha made by fermenting beets or rye bread soaked in water. Like kombucha, it can be drunk cold or used as a base for cold soups.

4. Hot Sauce

Fermented hot sauces, such as Tabasco and Sriracha (or your homemade variation), can even provide probiotics. Many traditional cuisines also include fermented fruit chutneys (a type of spread or relish). Some of the most popular fermented chutneys come from India, the Caribbean, Africa, and Southeast Asia.

5. Fermented Soy Foods

Many Japanese foods are fermented, too. There’s miso, an umami-tasting paste that’s used as a base for a variety of soups. Less well known is natto, a dish of fermented soybeans that is the plant-based food highest in vitamin K2. Soy sauce is another fermented condiment made from fermented soybeans, wheat, salt, and water.

Another Asian contribution to our list of fermented foods is tempeh, a soybean dish that originated in Java, Indonesia. Think of it as tofu’s more flavorful, harder cousin.

6. Dairy and Plant-Based Cheese

Then there’s cheese, of course, a fermented dairy product. You can make non-dairy cheeses by replacing the milk with ingredients like cashews or almonds. If you’re getting plant-based cheese from a store, check the label to see if it contains probiotic strains.

7. Sourdough Bread

To round out our list, sourdough bread rises thanks to the natural fermentation of Lactobacilli bacteria and yeast. Both tempeh and sourdough bread are heated, which kills off their microbes, but they still offer many gut-health benefits, including the production of short-chain fatty acids.

To learn more about the benefits of probiotics, including everything you need to know about supplementation, check out our article Why You Need Both Probiotics and Prebiotics for Good Gut Health and Overall Wellness (Plus The Best Food Sources).

What’s Better? Store-bought or Homemade?

You can get many probiotic-rich foods ready-made, or you can make them yourself. Buying is easier and more convenient since no prep is required. You also benefit from consistent flavors and textures when buying from a well-known brand. Depending on where you live and shop, a wide range of options may be available to you.

That said, there are some potential downsides to buying ready-made probiotic-rich foods. Store-bought products may contain added sugar, especially beverages like kombucha and water-based kefir. They can also be expensive if purchased frequently.

There are also trade-offs when it comes to making your fermented foods. On the plus side, you get much more control over ingredient quality, fermentation strength, and flavor. And once you get your “starter” going (whether a SCOBY for kombucha or a starter for sourdough bread), making these foods at home can be much cheaper.

However, DIY fermentation is not without challenges. Depending on the product, fermentation can take days or even weeks. Many cultures, bacteria, and yeast are temperature-sensitive, and you may have to “baby” them within a narrow range of favorable conditions in your kitchen.

How narrow? The ideal temperature for most ferments (other than yogurt and kefir) is between 68° F and 75° F, but spoilage is more likely above this temperature.

While cheaper in the long run, an upfront cost is associated with investing in jars, weights, and other fermentation supplies.

Kitchen Appliances and Tools You May Need for Fermentation

What kinds of supplies are we talking about? Here’s a bulleted list of fermentation tools that’s pretty comprehensive:

• Glass jars with lids (e.g., Mason jars)
• Fermentation weights (to keep food submerged)
• Fermentation airlocks (optional, for lacto-fermentation — they can act as pressure relief valves so you don’t wake up one morning and find your pickled carrots decorating your ceiling and walls)
• Starter cultures or SCOBY (for yogurt, kefir or kombucha)
• Strainers or cheesecloth (for separating or covering jars)
• Swing-top bottles (for carbonated beverages)
• Instant Pot or yogurt maker (for maintaining stable temperatures)
• Warm area or low-heat dehydrator (for mold-based ferments like tempeh or miso)
• Non-metal funnel (for transferring liquids) or measuring cup with spout
• Labels (to track dates and ingredients)

How To Make Probiotic-Rich Foods at Home

Instructions for making probiotic-rich foods will vary depending on the food and type of fermentation used. Lactic acid fermentation (aka lacto-fermentation) is a great place to start because it’s simple and doesn’t require fancy tools or hard-to-find ingredients.

Since it’s as much an art as a science, you may want to start with small batches to experiment and reduce waste in case of mistakes. Before you dive in, I suggest taking the time to make sure you have the optimal external conditions for your ferments to thrive (or at least conditions that won’t doom them to failure). For how-to’s on specific types of fermented foods, check out the guides at Revolution Fermentation.

Also, since you’re growing bacteria, you’ll want to read up on the dos and don’ts of safe fermentation.

How to Use Probiotic-Rich Foods

Now comes the fun part: adding these foods to your diet and life for maximum health and flavor.

• Use sauerkraut and kimchi as toppings for grain bowls, casseroles, or wraps.
• Toss some fermented veggies into salads, sandwiches, cold pasta, and wraps for extra crunch and flavor.
• Incorporate miso, kombucha, or yogurt into dressings or sauces for a probiotic boost.
• Enjoy pickled vegetables as a tangy and crunchy standalone snack.
• Stir miso or similar probiotic-rich ingredients into soups (just wait until they cool to around 200 F or below to keep the probiotics alive).
• Mix fermented beverages like kombucha with homemade fruit or vegetable juice or smoothies to enhance hydration and add probiotics.
• Make dairy-free yogurt parfaits or use yogurt as a topping for oatmeal or breakfast.

7 Probiotic-Rich Recipes 

Get ready to tantalize your taste buds with these seven probiotic-rich plant-based recipes! From tangy bites and fizzy sips to creamy creations with a zesty twist, these recipes are packed with flavor and gut-friendly goodness. Perfect for adding a little zing to your meals, they make nourishing your body an exciting and delicious adventure!

1. Kelp Salad With Baked Tempeh and Kimchi Miso Dressing

Kelp Salad With Baked Tempeh and Kimchi Miso Dressing is a vibrant, nutrient-packed dish that’s as easy to make as it is exciting to eat. With crunchy kelp, roasted tempeh, shredded carrots, earthy beets, creamy avocado, and a sprinkle of pumpkin seeds, every bite is a burst of flavor and texture. The tangy kimchi miso dressing ties it all together, offering a gut-friendly lift that’s both nourishing and satisfying. Perfect for when you want a probiotic-rich meal that’s a step above your everyday meal!

2. Homemade Green Cabbage Sauerkraut

Homemade Green Cabbage Sauerkraut is a simple, probiotic-packed recipe perfect for boosting gut health. With just green cabbage, sea salt, and optional aromatic spices like caraway, fennel, and mustard seeds, this kraut is full of flavor and easy to prepare. It’s a tangy, crunchy addition to any meal and a wholesome way to enjoy the benefits of probiotics. Check the Chef’s Notes for tips on customizing the flavors to make this homemade fermented food uniquely yours.

3. Homemade Kimchi

Making your own kimchi is surprisingly easy and a fantastic way to expand your repertoire of probiotic-rich recipes. All it takes is a bit of patience while the vegetables work their fermenting magic. The result? A deliciously tangy condiment packed with healthy bacteria that support gut health. Fermentation transforms humble ingredients into a healing alchemy you can savor and enjoy as part of your wellness journey. Add homemade kimchi to grain bowls and stir-fries or as a topping for Asian-inspired soups.

4. Three-Seed Fermented Buckwheat Bread

Incorporating probiotic-rich foods into your diet can be a game-changer for your health, and this flavorful Three-Seed Fermented Buckwheat Bread is a perfect place to start! While the fermentation process takes a bit of time to work its magic, the result is a nutrient-packed bread that’s well worth the wait. Made with buckwheat and brown rice flour, this bread is naturally gluten-free and brimming with antioxidants, protein, fiber, and essential minerals. The hearty texture and wholesome flavor make it a versatile and delicious addition to any meal!

5. Vegan Labneh

Vegan Labneh is a tangy, creamy cashew yogurt cheese that’s a delicious, gut-friendly snack. It’s a plant-based twist on a classic Middle Eastern recipe loaded with flavor and super easy to make. With a squeeze of lemon, a touch of nutritional yeast, and toppings like kalamata olives, za’atar, and fresh dill, it’s a flavor bomb in your mouth! Once you see how simple it is, this probiotic-packed recipe will quickly become a favorite for snacks, spreads, and mezze platters!

6. Fizzy Blueberry Ginger Water Kefir

Say hello to a refreshing burst of bubbles with our Fizzy Blueberry Ginger Water Kefir recipe. This probiotic-rich drink is a fun and exciting way to support your gut health at home. The magic starts with a sweet, mineral-rich fermentation where water kefir grains work their magic, munching on 80–90% of the sugar in the solution. What’s left is a refreshingly low-sugar beverage that goes through a second fruity fermentation. With juicy organic blueberries and a zing of pressed ginger juice, this fizzy concoction is as delicious as nourishing. Cheers to happy bellies and homemade effervescence!

7. Homemade Cashew Yogurt and Berry Parfait

Homemade Cashew Yogurt and Berry Parfait is a creamy, dreamy treat that brings the magic of probiotics to your table in the most delicious way. The rich, velvety cashew yogurt is easy to whip up and is the perfect base for layering sweet blueberries, organic strawberries, and naturally caramel-like dates. A hint of cinnamon ties everything together, making this parfait a beautiful balance of texture and flavor. Whether you enjoy it as breakfast, a snack, or dessert, this probiotic-rich recipe is a tasty celebration of wholesome indulgence!

Tips for Storing and Keeping Your Homemade Probiotic-Rich Foods Fresh 

Store your ferments in glass jars with tight-fitting lids in a cool, dark place during fermentation to protect the beneficial bacteria, prevent contamination, and maintain freshness. Once you reach your desired fermentation level, transfer it to the fridge to slow down the fermentation process.

Mark the date you started fermentation to track its duration and ensure you use it at its peak. Regularly inspect your ferments for signs of spoilage, such as unusual colors, textures, mold, or odors. If in doubt, toss it out.

If you’re using store-bought fermented foods, check the “best by” or “use by” dates. However, unopened jars usually last longer due to their natural preservation.

Give Your Gut Some Love! 

Whether you experiment with fermentation at home or opt for store-bought alternatives, adding probiotic-rich foods to your diet is a great way to support gut health and bring vibrant flavors to your recipes!

Tell us in the comments:

• Which fermented foods are your favorite?
• What probiotic-rich recipe will you make next?

Read Next:

• Fermented Foods: What are they and how can they boost your health?

• Gut-Health Promoting Foods & Recipes to Nourish Your Microbiome

The post Gut-Friendly Eats: Delicious Probiotic Recipes for Better Digestion appeared first on Food Revolution Network.

Some people even deep-fry turkeys in their backyards using 30-quart pots and 50,000 BTU burners — a practice so common and dangerous enough that firefighters across the country routinely post videos showing terrifying conflagrations resulting from various deep-frying errors.

Still others replace mainstream traditions with their own spin on the holiday, whether ordering pizza at home, going to a Chinese restaurant, or making dishes from their family’s cultural heritage.

What I’m trying to say is that there’s a robust tradition of experimenting with classic Thanksgiving traditions, whether following them to the letter, tweaking them, or rebelling against them.

After all, what’s important isn’t the details of the food but the ritual of gathering with loved ones and sharing gratitude over a meal.

So, how do you have Thanksgiving without the turkey?

If you’re transitioning to or are already immersed in a plant-based lifestyle — or simply want to leave the table feeling light and energized rather than stuffed and sleepy — there are plenty of food options besides omitting the turkey and serving only starchy sides and desserts.

You can elevate your Thanksgiving food offerings with hearty, flavorful plant-based entrees far beyond turkey or a processed vegan imitation like Tofurky.

Thanksgiving is the perfect holiday to rethink traditional menus and introduce more health-conscious and sustainable choices to your table.

In this article, we’ll explore seven plant-based Thanksgiving entrees that will leave everyone at the table feeling healthy and satisfied.

Ethical and Health Concerns With Eating Turkey

First, though, let’s talk about the issues surrounding turkey consumption in the US.

The broad-breasted white turkey is the most commonly raised for meat in the US. Unlike the mythologized image of a happy turkey gobble-gobbling while flying about the yard and hanging out with its friends, reality doesn’t resemble that image.

Turkey Welfare

As the name implies, broad-breasted whites have been selectively bred to have extremely large breasts. This means the turkeys grow unnaturally large (on average, double or triple their weight a few generations ago), leading to skeletal problems and organ failure. They can’t fly and can’t even reproduce naturally. The only way to make more broad-breasted whites is through artificial insemination.

Most of these turkeys are raised in large industrial facilities, more accurately described as factory farms. While the turkey industry portrays these facilities as efficient and conducive to the health and welfare of the birds, a deeper look shows something quite different.

Commercially-raised turkeys endure overcrowding, minimal access to natural light, and stressful environments. The stench of ammonia rising from their droppings is overwhelming. And there’s little to no opportunity for them to engage in natural behaviors such as foraging, establishing dominance hierarchies, courtship, and raising their young.

Instead, they endure confinement wing-to-wing and face slaughter between 14 and 18 weeks of age. That’s a tiny fraction of their life expectancy in the wild of three to four years (or 10 years in protected captivity).

Health Effects of Eating Turkey

Turkeys, like other animal products, are harmful to human health as well, especially if you have heart disease or a predisposition to it. Turkey meat contains cholesterol and saturated fat, both of which are linked to higher rates of cardiovascular disease.

Turkey meat also raises the levels of a hormone, IGF-1, that has been shown to fuel the progression of cancer.

And if you need another reason to skip the bird this Thanksgiving, let me be a bit graphic: their carcasses may be swimming in fecal bacteria. Turkey’s production has links to outbreaks of salmonella. (Maybe that’s why some people feel the urge to deep-fry it, to make sure all those bacteria are fully incinerated.)

Environmental Impacts of Turkey Farming

Turkey farming can also harm the environment, an ironic outcome for a holiday dedicated to gratitude for the earth’s bounty.

Industrial meat production is inherently resource-intensive. Like other poultry, turkeys are inefficient converters of plant calories into animal calories, with a ratio of about 13% (meaning that 87% of the calories from the plants don’t end up feeding people).

So, providing turkey for millions of Thanksgiving tables requires vast amounts of natural resources. The feed is often soybean-based, the majority of which is bioengineered (i.e., GMO).

To top it all off, farming turkeys also contributes to pollution and deforestation.

Can you see why I feel so strongly that choosing plant-based alternatives aligns more closely with Thanksgiving values? They enable you to reduce your ecological footprint while celebrating with compassion and health.

Vegan Turkey Alternatives

So now that turkey’s off the table, what’s on? How can we give our families and guests a culinary experience that satisfies them without the poultry centerpiece?

One key to creating satisfying vegan Thanksgiving entrees is using ingredients that provide the hearty textures and deep flavors that people have come to expect from the holiday.

That’s why plant-based turkey analogs like Tofurky and Field Roast are popular alternatives. I’m glad these transitional foods help people take “baby steps” into plant-based living. However, they can also contain highly processed ingredients, refined oils, natural flavors, preservatives, added sugar, and sodium.

As a once-a-year treat, that might not be a big deal, but Thanksgiving is also a great opportunity to showcase how delicious and satisfying plant-based home cooking can be.

So, what are some good vegan Thanksgiving entree options?

Think of hearty, protein-rich whole foods like lentils and other legumes that often form the base of plant-based meat alternatives. Consider plants with a naturally “meaty” texture, such as jackfruit and mushrooms. And if you don’t mind a little processing, you can use seitan, wheat gluten with the starch removed, as a turkey meat analog.

Of course, your entrees don’t have to mimic turkey at all. You can lean on culinary traditions from various cultures, like a plant-based Italian lasagna or an Indian or Thai curry featuring a seasonal veggie like pumpkin.

Other options include pot pies, Shepherd’s pies, casseroles, seitan roasts, lentil loaves, stuffed squashes, grain bowls, and more — you’re limited only by your imagination.

Vegan Thanksgiving Entree Recipes

Bring new life to your Thanksgiving spread with these seven mouthwatering plant-based mains that prove you don’t need turkey for a memorable feast! Each recipe offers a unique blend of flavors, from smokey and spiced to creamy and comforting, with vibrant ingredients that highlight the season’s best.

Whether it’s a cozy casserole, a hearty stuffed squash, or a bold tempeh bowl, these dishes are designed to stand out and satisfy. Perfect for a festive, vegan-friendly Thanksgiving table, these mains will impress and become holiday favorites!

1. Autumn Farro Salad With Butternut Squash and Kale

This Autumn Farro Salad With Butternut Squash and Kale is a vibrant, hearty main dish ideal for a turkey-free Thanksgiving spread. Roasted butternut squash and farro form a satisfying base, while a creamy tahini dressing with a touch of apple cider vinegar and maple syrup brings a bright, tangy flavor. Kale, sweet dried cranberries, and crunchy pecans add a festive touch, making this salad as beautiful as it is delicious — a perfect plant-based centerpiece for the holiday table.

2. Roasted Stuffed Butternut Squash

This Roasted Stuffed Butternut Squash is a stunning and satisfying vegan Thanksgiving entree. Tender butternut squash is roasted to golden perfection and then filled with a savory-sweet mix of wild rice, cranberries, pumpkin seeds, Apple Sage Tempeh Sausage, and vibrant kale, bringing hearty flavors and texture to every bite. Finished with fresh parsley and homemade breadless crumbs, this dish offers a rich, memorable alternative to traditional Thanksgiving mains.

3. Shepherd’s Pie

Turn up the holiday tunes and get cozy while making this heartwarming vegan Shepherd’s Pie, a Thanksgiving main that promises comfort and cheer for the entire family! The hearty lentil walnut base hits the spot, along with the robust and savory flavors from the tomato sauce and earthy herbs and spices. Crowned with a creamy mashed potato and butternut squash topping, this Shepherd’s Pie captures the festive spirit and is bound to make your guests feel nourished and loved!

4. “Cheesy” Spinach Lasagna

This “Cheesy” Spinach Lasagna is a hearty, crowd-pleasing vegan main, perfect for Thanksgiving. Layers of tender lasagna noodles, rich red pasta sauce, and creamy tofu ricotta and spinach make each bite comforting and flavorful. A luscious Cashew Cheese sauce adds a cheesy richness, while a sprinkle of Vegan Walnut Parmesan on top gives a satisfying crunch. With wholesome ingredients like tahini, nutritional yeast, and cashews, this lasagna brings warmth and indulgence to your holiday table — without the turkey!

5. Celebration Plant Roast

This Celebration Plant Roast is the perfect star for a vegan Thanksgiving feast—no turkey needed! Made with savory seitan, seasoned with thyme, sage, smoked paprika, and a hint of liquid smoke, this roast is as flavorful as it is satisfying. It’s slow-cooked in a rich marinade with hearty veggies and herbs, soaking up layers of comforting flavors. A final glaze of maple, tahini, and smoked paprika gives it a golden, caramelized finish that’s hard to resist. Slice into this plant-based roast for a main course that’s guaranteed to impress!

6. Blackened Tempeh and Sweet Potato Bowl With Avocado and Kale

Spice up your Thanksgiving with this Blackened Tempeh and Sweet Potato Bowl — a deliciously bold alternative to traditional mains! Smoky tempeh and tender sweet potatoes are perfectly seasoned, bringing a Cajun-inspired kick that pairs beautifully with fresh kale, creamy avocado, and a touch of tofu ranch. Finished with tangy pickled onions and a sprinkle of crunchy sunflower seeds, this bowl is a satisfying blend of flavors and textures that’s as festive as it is filling. It’s a standout dish that brings excitement and plant-powered goodness to your loved ones.

7. Baked Chili and Potato Casserole

This Baked Chili and Potato Casserole is a cozy, crowd-pleasing option for your Thanksgiving feast! With layers of smoky black bean chili, seasoned potatoes, and tender broccoli, it combines hearty textures and vibrant flavors in every forkful. Topped with a creamy, melt-in-your-mouth “cheesy” sauce, this casserole is a satisfying, plant-based main that’s both indulgent and nourishing. It’s the perfect holiday dish to warm up the table and bring everyone together.

Enjoy a Turkey-Free Thanksgiving!

Thanksgiving can be a wonderful opportunity to showcase how delicious and satisfying plant-based dishes can be. By rethinking traditional holiday menus, we can create meals that taste great and align with the values of health, sustainability, and compassion.

These seven vegan entrees prove that a plant-based Thanksgiving can be as hearty, flavorful, and festive as one centered around turkey. Whether you’re fully plant-based or simply looking to incorporate more vegan options into your holiday spread, these dishes offer something for everyone.

Read Next:

• Holiday Meal Planning Tips and Recipes for Healthy & Happy Gatherings
• 5 Plant-Based Holiday Side Dishes So Good You’ll Actually Want Leftovers
• How to Cook: What to Do with Holiday Leftovers

Featured Image: iStock.com/GMVozd

The post 7 Vegan Thanksgiving Entrees That Aren’t T(of)urkey! appeared first on Food Revolution Network.

When you search online for “iconic Vietnamese food,” the first three dishes you’ll encounter are anything but plant-based: pho (rich beef broth), banh mi (meat and vegetables on French bread), and goi cuon (pork and shrimp spring roll).

Fortunately, these are just the tip of the iceberg when it comes to Vietnamese food. Thanks to the abundance of fresh vegetables, tofu, rice, and herbs in Vietnamese cooking, it’s easily adaptable for vegans and vegetarians because vegetables have always been a core part of meals. You may be surprised by how many Vietnamese dishes are already plant-based or can be adapted with minimal effort.

In this article, we’ll explore the breadth of Vietnamese cuisine and demonstrate how to transform classic Vietnamese dishes into vibrant, plant-based creations (with seven delicious recipes).

What Is Vietnamese Food?

Vietnamese cuisine is based on both practical and cultural factors. Practical factors include the tropical climate, the rich but limited soil, and the proximity of fresh water and saltwater. These elements gave rise to the centrality of rice and seafood in local diets and the need to cultivate vegetables to provide the fiber and phytonutrients unavailable in white rice and fish.

Cultural factors include the influence of Buddhism, neighboring countries such as China, India, Thailand, and Cambodia, and the colonial French presence.

From China, Vietnamese cuisine adopted the principle of yin and yang (known as am and duong in Vietnamese), as well as the five elements.

Yin and yang are understood as the central polarities of existence, two opposing energies whose combinations make up everything. Yin, or feminine energy, is dark, wet, and cold, while yang, or masculine energy, is hot, dry, and aggressive.

Vietnamese cooks seek to balance the two energies in the meals they prepare, which are meant to balance the body and keep it healthy. The primary consideration is whether the ingredients in a dish are heating or cooling (not necessarily related to whether the dish is served hot or cold) and the weather in which it’s eaten. An important Vietnamese food principle is Ăn theo mùa (eating according to the season).

The five elements are wood, fire, earth, metal, and water. In terms of food, they correspond to several characteristics, including flavors, colors, senses, textures, and nutrients.

Regional Vietnamese Food

Vietnamese cuisine comes from three main regions of the country: North, Central, and South. We asked Helen Le, Vietnamese cookbook author and creator of the blog Helen’s Recipes, about regional Vietnamese food.

Le says, “​​Northern cuisine tends to be more delicate, light, and not too overpowering, focusing on the natural freshness of ingredients. It’s not too spicy or greasy. A great example is Hanoi’s famous phở, which has a clear, non-oily broth. 

Central Vietnamese food, especially from Hue, is known for its spicier, saltier flavors and its refined, small portions. For example, bún bò Huế has a rich, spicy broth with layers of flavor.

Southern cuisine is sweeter and makes use of coconut milk and palm sugar, which are readily available in the region. Dishes like bánh xèo and Southern-style desserts like coconut-based chè are easily recognizable by their sweetness and richness.”

Essential Ingredients for Vietnamese Cuisine

Let’s look at some elements that typically make up Vietnamese dishes.

Meal Bases

There are two main bases for Vietnamese meals: rice and pho.

Rice is the most common meal base and source of carbohydrates in a traditional Vietnamese diet.

The other base, pho, is a fragrant noodle soup traditionally made from beef and rice noodles. It’s considered the national dish of Vietnam, even though it probably originates in a fusion of Vietnamese and French cuisine.

Protein

The main “proteins” in the Vietnamese diet are meats (beef, pork, and chicken), seafood (shellfish and finned fish), and tofu. You can expand the vegan options beyond tofu by cooking with meat alternatives such as:

• Mushrooms
• Jackfruit
• Tempeh

Used sparingly, processed plant-based meats and vegan seafood can also lend umami flavor, chewy texture, and meaty texture to your Vietnamese cooking.

Vegetables

Vegetables are the real stars of Vietnamese cuisine, adding color, flavor, texture, and a host of wonderful nutrients to dishes.

Some of the most common and iconic Vietnamese vegetables include the following:

• Bean sprouts
• Malabar spinach
• Morning glory
• Various cabbages
• Bamboo shoots
• Fresh and dried mushrooms
• Mustard greens
• Carrots
• Cucumber
• Allium vegetables
• Bitter melon (fruit used as a vegetable)
• Chayote (fruit used as a vegetable)

Fruit

Vietnamese cuisine also uses many types of tropical fruit that grow in the country.

Fruits used in Vietnamese food include:

• Mangosteen
• Coconut
• Banana
• Rambutan
• Jackfruit
• Durian fruit
• Lychee
• Pitaya (dragonfruit)
• Passionfruit

Condiments

If the veggies are the stars, then Vietnamese condiments are the makeup artists, stylists, and lighting designers that bring out the best in their subjects.

Some typical condiments used to flavor Vietnamese dishes are:

• Coconut milk
• Lime wedges
• Nước chấm (Fish sauce)
• Soy sauce
• Chili jam
• Shrimp paste
• Hoisin sauce
• Tương (fermented bean paste)
• Sriracha

Vegetarian versions of fish sauce and shrimp paste are available in Vietnam. You can also find them online or in Asian grocery stores.

Herbs and Spices

Herbs and spices are also big players in Vietnamese cooking. The big ones are:

• Thai basil
• Cilantro/Coriander
• Rice Paddy Herb
• Mint
• Lemongrass
• Chili peppers
• Ginger
• Galangal 
• Turmeric
• Dill

Making Vietnamese Food Vegan

Thanks to Buddhism’s influence, vegan and vegetarian options are widely available in restaurants throughout Vietnam, and the concept is widely known and accepted. There’s even a word — chay (pronounced to rhyme with “cry”) — for vegetarian food; it’s related to the Thai word je, which has the same meaning.

As Helen Le told us, “Traditional Vietnamese cuisine rarely uses dairy products, honey, or other animal-derived ingredients, which makes it even more adaptable to a plant-based diet. Plus, we use a lot of mushrooms, tofu, and fresh herbs, all of which are perfect for vegan cooking.”

Many dishes can easily be made plant-based by substituting plant-based protein or just omitting meat and seafood.

Le also had advice about veganizing condiments like fish sauce:

“To replace fish sauce, I often use soy sauce or create a special sauce using dried shiitake mushroom soaking water, kombu seaweed, pineapple, rock sugar, and salt. This recipe is detailed in my book Vegan Vietnamese. The kombu and mushrooms provide that umami depth, making the dish more flavorful. 

For stronger sauces like shrimp paste or fermented seafood sauces, I substitute with fermented tofu (chao) or fermented soybean paste. Coconut milk also works as a great alternative to animal-based fats.”

If you’re dining out inf Vietnam, use the phrase “Không nước mắm” (pronounced hone-nook-mahm), which translates to “No fish sauce” when ordering in a restaurant.

Vietnamese cuisine involves a fair amount of stir-frying. However, you can make dishes oil-free by stir-frying in vegetable broth or water and baking rather than deep-frying.

For further tips and ideas on how to cook vegan Vietnamese food, check out Helen Le’s cookbook, Vegan Vietnamese: Vibrant Plant-Based Recipes to Enjoy Every Day.

What Vietnamese Dishes Are Already Plant-Based or Can Be?

Let’s get specific: what Vietnamese dishes are the “lowest hanging fruit” when making them plant-based? Here’s a starter list of appetizers and sides, mains, drinks, and desserts that are either plant-based or easily adapted to be entirely vegan.

Appetizers and Sides

• Banana blossom salad (in the US, banana blossoms are available at Asian markets and Whole Foods)
• Rau muống xào tỏi/Morning glory with garlic
• Spring rolls (with only veggies or a plant-based protein like tofu)
• Bánh cuốn/Steamed rice rolls
• Hoành Thánh Chay/Vegetarian wontons
• Gỏi Xoài/Vietnamese Mango Salad (some restaurants may make it with fish sauce)

Mains

• Đậu sốt cà chua/Fried tofu with tomato sauce
• Bánh Xèo/Vietnamese crepes (swap the shrimp and pork for mushrooms and tofu)
• Cà Tím Hấp Mỡ Hành/Steamed eggplant (omit or substitute fish sauce)
• Banh mi (use tofu or another plant-based protein or meat substitute)
• Pho chay/Vegetarian pho
• Com chay/Scorched rice (usually served with a side of vegetables, dipping sauce, and a protein)

Drinks and Desserts

• Vietnamese coffee (use coconut milk or another plant-based milk instead of condensed milk)
• Chè/Dessert soups, fruit cocktails, and puddings
• Sticky rice balls
• Banana fritters

Chances are, if something has the word chay in it, it’s vegetarian. You can also add chay to the end of a dish to note that you want it vegetarian at a restaurant: banh mi chay, for example.

If you’re fortunate enough to travel to Vietnam, two well-known vegetarian restaurants are Pi Vegetarian Bistro in Saigon and The Veg in Hanoi.

You can also search for chay in Vietnam or vegan Vietnamese restaurants in the US and Canada on Happy Cow.

Vegan Vietnamese Recipes

Explore the vibrant flavors of Vietnam with these seven vegan Vietnamese recipes! From tangy condiments to umami mains, these plant-based dishes capture the delicious essence of traditional Vietnamese cuisine. Whether you’re craving a refreshing salad, a savory soup, or a satisfying dessert, these recipes will transport you to the streets of Saigon or Hanoi!

1. Lemongrass Ginger Jackfruit Salad

Indulge in the vibrant flavors of Vietnam with this Lemongrass Ginger Jackfruit Salad, a refreshing and satisfying Southeast Asian dish.

Tender jackfruit is marinated in a savory blend of coconut aminos, chili paste, and zesty lime juice, creating a perfect balance of sweet, tangy, and umami notes. The crisp Lemongrass Ginger Dressing infuses the salad with bright citrus and aromatic flavors, while a colorful medley of baby kale, bell peppers, cucumbers, and fresh herbs like mint, basil, and cilantro delivers a burst of freshness in every bite.

Topped with crunchy roasted peanuts, this salad offers a delightful texture contrast and an authentic Vietnamese touch. It’s an easy, flavorful way to enjoy Vietnamese-inspired cuisine from the comfort of your home!

2. Vietnamese-Inspired Pickled Veggies

These Vietnamese-Inspired Pickled Veggies are a vibrant and simple condiment that brings the essence of Vietnamese cuisine to a variety of dishes. Crunchy carrots, radish, cucumber, and red onion are paired with jalapeño for a bit of heat, then soaked in a simple brine of organic rice vinegar, maple syrup, and salt. This quick-pickle recipe is perfect for adding a Vietnamese-inspired touch to sandwiches, salads, or grain bowls for a refreshing and flavorful boost!

3. Spring Rolls With Peanut Dipping Sauce

Spring Rolls With Peanut Dipping Sauce are a delicious and simple way to enjoy the fresh flavors of Vietnamese cooking. Every bite contains crisp veggies, including cucumber, carrot, and cabbage, plus a bit of tofu, avocado, and sprouts for extra texture. These rolls are light, satisfying, and perfect for a quick snack or meal!

4. Veggie Pho

This Veggie Pho is a flavorful tribute to a popular Vietnamese staple. The broth, infused with classic spices like star anise, cinnamon, and cloves, carries the rich depth of flavor that makes pho so special. Paired with fresh lemongrass, ginger, tofu, and bok choy, this plant-based version brings the comforting, aromatic qualities of authentic pho to your table. Top it with fresh cilantro, jalapeños, and a squeeze of lime for that signature burst of freshness!

5. Banh Mi Tacos

These Banh Mi Tacos are a fun, flavorful fusion of Vietnamese-inspired ingredients wrapped in organic corn tortillas instead of the traditional baguette. The savory, marinated portobello mushrooms, paired with tangy pickled carrots, cucumbers, and jalapeños, capture the essence of traditional Banh Mi. Topped with fresh basil and cilantro and drizzled with a spicy Sriracha mayo, these tacos combine vibrant Southeast Asian flavors with a delicious Mexican twist!

6. Air-Fried Tofu With Tomatoes (Đậu hũ sốt cà)

This Air Fried Tofu With Tomatoes (Đậu hũ sốt cà) takes a classic Vietnamese dish and gives it the whole foods plant-based treatment. Instead of frying the tofu in oil, it’s air-fried to achieve a crispy texture without added fats. Tossed in a flavorful sauce made with organic tomatoes, garlic, and vegan fish sauce, this dish captures the authentic, savory flavors of the original dish. Topped with fresh cilantro and green onions, it’s a lighter take on a traditional favorite, perfect for any occasion.

7. Vietnamese Che

This plant-based version of Vietnamese Che takes all the classic flavors and gives them a wholesome twist. You’ll still get that delicious sweetness with fragrant ginger pandan syrup and creamy coconut sauce but with organic ingredients and no refined sugars. The combination of brown rice and sweet potato keeps it hearty and nutritious, making this a dessert you can feel good about. It’s a perfect way to enjoy a traditional favorite, the whole-foods way!

Give Vietnamese Cuisine a Try

Whether you’re a seasoned Vietnamese food lover or newly initiated, there’s a lot to love about this flavorful cuisine. With its unique combination of fresh herbs, tangy broths, and a balance of flavors, Vietnamese food offers a distinct culinary experience easily adaptable to a plant-based diet.

Start with simple, iconic dishes like fresh spring rolls or a fragrant bowl of vegan pho to get a taste of the vibrant herbs and broths that define this cuisine. From there, you can explore more adventurous recipes.

By using simple substitutions and embracing the bounty of plant-based ingredients available, you can recreate the beloved dishes of Vietnam in a way that honors their traditional roots while aligning with your dietary choices.

Tell us in the comments:

• Which common Vietnamese ingredients might already be in your pantry or fridge?
• What are your favorite Vietnamese or Vietnamese-inspired dishes?

Featured Image: IStock.com/Alisa Korolevskaya

Read Next:

The post Vietnamese Food for Plant-Based Eaters: Easy Vegan Recipes and Tips appeared first on Food Revolution Network.

Hobbits love to eat, but their diet isn’t exactly a model of health. In The Hobbit, when an uninvited party arrives at Bilbo Baggins’ door, the guests demand the following from their host: pastries, cheese, meat pies, cakes, alcohol, eggs, and cold cuts.

I bring this up because the word “Mediterranean” literally comes from the Latin for “Middle of the Earth.” But unlike J.R.R. Tolkien’s Middle Earth, Mediterranean cuisine in our world is largely plant-based and extremely healthy.

In fact, health experts consider it one of the healthiest eating patterns on the planet. And there’s growing interest in the Mediterranean diet for its ability to prevent and manage a number of chronic diseases.

So, in this article, we’ll explore the Mediterranean diet, delve into key plant-based ingredients, and provide practical tips for cooking and enjoying vibrant, vegan Mediterranean recipes in your kitchen.

What Is the Mediterranean Diet?

There’s no single way to define what the Mediterranean diet is. Instead, it’s helpful to think of it in more general terms, as a way of eating inspired by the traditional dietary patterns of states, countries, and regions bordering the Mediterranean Sea, such as:

• Italy
• Greece
• Spain
• Turkey
• The South of France
• Malta
• Croatia
• Albania
• Turkey
• Cyprus
• Israel
• Lebanon
• Syria
• Palestine
• Morocco
• Algeria
• Tunisia
• Libya
• Egypt

Now that’s a food court that I wouldn’t mind visiting!

To testify to the health-promoting benefits of the diet, two of the world’s five “blue zones” (areas with the greatest life expectancies and the highest percentage of centenarians) can be found in the Mediterranean: Icaria, Greece, and Nuoro Province, Sardinia, Italy.

While some popular interpretations of Mediterranean eating emphasize foods like olive oil, red wine, and fish, at its core, the Mediterranean diet emphasizes whole, minimally processed plant-based foods. In this respect, it’s similar to other plant-based diets, including their health benefits.

It’s not just the food, though, responsible for the remarkable vigor and long lives of so many people eating this way. The blue zones are also characterized by lots of outdoor physical activity, emphasis on community and family, and time to unwind. That’s why proponents of the diet also encourage people to upgrade their lifestyles to include more social time, movement, and time in nature.

Why Is the Mediterranean Diet So Highly Regarded?

I repeat: the Mediterranean diet is a predominantly plant-based way of eating. This alone can explain its power to keep you healthy and even slow or reverse some diseases. And because it’s not necessarily a 100% plant-based or vegan diet, it’s become more mainstream.

For example, the magazine U.S. News & World Report has consistently ranked the Mediterranean diet as one of the best diets overall for healthfulness, weight loss, and long-term adaptability.

Part of its appeal stems from the rich traditions that inspire it. UNESCO has added it to the Representative List of the Intangible Cultural Heritage of Humanity.

And that’s not just marketing hype. There are also quite a few studies that support its health benefits. A 2019 literature review identified the Mediterranean diet as a powerfully heart-healthy way of eating. And a 2021 meta-analysis found that the diet was associated with a lower risk of several common and deadly cancers, including breast, colorectal, head and neck, respiratory, gastric, bladder, and liver cancers.

A huge study published in 2024 also monitored dietary choices and health outcomes for over 25,000 women for an average of 25 years. The researchers found that women who followed a Mediterranean diet had a one-fifth lower risk of dying than women who ate a standard industrialized diet higher in processed and animal-based foods.

Many benefits of this way of eating have been attributed to adherents’ greater intake of vegetables, legumes, and nuts.

Key Ingredients for Plant-Based Mediterranean Recipes

The only diet healthier than a Mediterranean diet might be a whole-food, plant-based Mediterranean diet. Let’s look at some of the main ingredients of such a diet.

Whole Grains

Whole grains, such as oats, rice, barley, quinoa, and others, are associated with a host of positive health outcomes.

The headline of a very long 2021 scientific review article trumpets their benefits: “Whole-Grain Intake in the Mediterranean Diet… Can Help to Reduce Mortality from Cardiovascular Disease, Slow Down the Progression of Aging, and to Improve Lifespan.”

For more information on whole grains, check out our full article, Cooking With Whole Grains: How to Soak, Cook, & Store Grains.

Fruit

The Mediterranean climates and soils are very fruit-friendly, so you’ll find people eating lots of avocados, citrus, berries, grapes, dates, and orange-colored fruits like peaches, apricots, nectarines, and cantaloupes.

Studies have shown that eating fruit can reduce the risk of dying from any cause, as well as lower the chances of experiencing coronary heart disease, stroke, type 2 diabetes, high blood pressure, colorectal cancer, and obesity.

Vegetables

Veggies are the heart of most healthy plant-based diets, and the Mediterranean diet is no exception. Followers regularly eat leafy greens, tomatoes, eggplant, radishes, onions, garlic, cucumber, and many other vegetables.

Studies have shown that eating lots of fruits and vegetables is one of the best ways to protect yourself from premature death.

Legumes

One of the most striking features of every blue zone diet is the centrality of beans and other legumes. The Mediterranean diet features kidney beans, white beans, black beans, chickpeas, lentils, peas, and many other pulses.

Like vegetables, legumes are another food group associated with a lower risk of death.

Pulses and beans are packed with flavanols, a polyphenol that can help improve blood vessel function, reduce cholesterol and blood pressure, and keep your energy levels in check.

Here’s our full article on beans, including their health benefits and some ways to include them in your cooking.

Herbs and Spices

The Mediterranean diet gets much of its flavor — and a good deal of its health benefits — from its liberal use of signature herbs and spices. Here’s a place where we really have to talk about Mediterranean diets in the plural.

Italian food tends to use leafy herbs such as basil, oregano, parsley, sage, marjoram, and bay leaves for flavor; Greek dishes include more dill, mint, and fennel; Spanish cuisine gets accented by saffron and paprika; and North African food often features spicier chilis, cumin, cardamom, coriander, caraway seeds, and cinnamon.

Learn more about how to use herbs and spices for taste and health.

Nuts

Nuts are another key element in most healthy Mediterranean diets. Many dishes include almonds, hazelnuts, Brazil nuts, walnuts, pistachios, and others.

Not only are nuts delicious sources of healthy fats but they have also been shown to improve several metabolic biomarkers related to heart health and blood sugar regulation.

Want to go nuts about nuts? Our comprehensive article on the health benefits of walnuts, one of the best-studied nuts, is a good place to start.

Olive Oil

 One way Mediterranean diets differ from strictly whole-food, plant-based diets is in their use of refined plant oils, especially extra virgin olive oil.

Studies have shown that olive oil can confer some health benefits, such as cardiovascular disease prevention and protection against obesity, type 2 diabetes, and some types of cancer.

It depends on context, however. Replacing less healthy fats with olives or olive oil could be beneficial.

But, due to the extremely high caloric density of refined oils, olive oil could be problematic if you’re trying to lose weight or are already dealing with cardiovascular disease. In those cases, a lower-fat diet may be advisable.

Animal Products (and Their Analogues)

Traditional Mediterranean diets may also include animal products such as dairy, seafood, and some lean meats, but in far fewer amounts than the standard industrialized diet. When meat is included, it’s often used as a side dish or flavoring to a main dish of whole grains and vegetables, or in equal amounts.

You can enjoy a fully vegan Mediterranean diet without including animal products or by using plant-based analogues as transition foods, making it even healthier for you and more sustainable for the planet.

Tips for Cooking and Enjoying Healthy Mediterranean Recipes

So, now that we’re clear on the ingredients, let’s talk about how to cook Mediterranean food in your kitchen.

You need high-quality ingredients to start. Look for fresh fruits and vegetables that are in season to maximize flavor and nutritional value.

Eat the rainbow, incorporating a variety of colors and types to ensure a broad spectrum of nutrients.

You’ll also want to prioritize whole foods over processed ones. Start with whole grains such as quinoa, farro, and bulgur as a base for your dishes, as they provide lots of fiber and essential nutrients. Then, include the ingredients mentioned in the previous section to round out the nutritional potential of your meals.

Instead of relying on salt, oil, and sugar, use herbs and spices to add depth and complexity to your dishes.

Creating flavorful dressings and sauces using ingredients like lemon juice, vinegar, tahini, and fresh herbs can add more zing and flavor.

To minimize your consumption of bottled oils, use water or broth for stovetop cooking. Also, you can replace unhealthy saturated fats with healthier unsaturated ones.

Last but definitely not least, remember that the Mediterranean diet is a way of living, not just eating. The social aspects of life in the Blue Zones may add as many years of healthy life as the food itself.

So whenever possible, take time to enjoy meals with loved ones. This can make eating more enjoyable and promote a balanced, healthy relationship with food.

Vegan Mediterranean Recipes

Grab your passport and explore Mediterranean cuisine’s vibrant, colorful, and flavorful essence with these seven plant-based recipes!

Each dish captures the diverse ingredients and bold flavors that make Mediterranean food a favorite around the world.

From creamy breakfast toast and refreshing salads to hearty mains and indulgent desserts, these recipes bring the best of the Mediterranean to your kitchen and are completely plant-based.

Savor the sunny flavors of olives, fresh herbs, juicy tomatoes, and more, all in delicious dishes that are as wholesome as they are satisfying!

1. Mediterranean Breakfast Toast

This Mediterranean Breakfast Toast combines all your favorite Mediterranean flavors in a hummus toast that stands out from the rest! Creamy hummus, crunchy veggies, and tangy vegan feta add a unique touch. Perfect for a light breakfast or lunch, it’s a deliciously healthy way to start your day!

2. Greek Quinoa Salad

Enjoy the fresh, vibrant flavors of the Mediterranean with this Greek Quinoa Salad! Filled with organic quinoa, juicy tomatoes, crisp cucumbers, red bell pepper, and tangy Kalamata olives, this salad is both refreshing and satisfying. The zesty tahini dressing, with red wine vinegar, lemon juice, and a touch of maple syrup, is the perfect blend of flavors. Finished with fresh parsley and oregano, this salad is a tasty and wholesome way to savor a Greek recipe.

3. Ash Reshteh (Persian Noodle Soup With Rice and Beans)

Ash Reshteh is a beloved Persian noodle soup from Iran, rich with beans, herbs, and noodles central to Mediterranean and Middle Eastern cuisine. Traditionally enjoyed during Persian New Year and festive occasions, this hearty soup features reshteh noodles and a blend of greens and legumes like spinach, lentils, and chickpeas.

Flavored with aromatic spices, it’s typically served with kashk (a type of whey) for a tangy kick, but this version uses plant-based yogurt instead.

Ash Reshteh’s intricate flavors and textures make it a cherished dish beyond Iran, celebrated in Mediterranean and Persian cuisine.

4. Spanish Paella Burger With Spinach and Chickpeas

Bring the flavors of Spain to your table with these Spanish Paella Burgers With Chickpeas and Spinach!

Inspired by the traditional Valencian dish, these veggie burgers capture the essence of Mediterranean cuisine with short-grain brown rice, chickpeas, and spinach. Infused with the warm, aromatic spices of saffron and paprika, these burgers offer a delicious, plant-based twist on classic paella.

Whether for a casual meal or a themed dinner, these Paella Burgers bring the vibrant spirit of Spanish cuisine to your plate.

5. Moroccan Lentils and Tomatoes

Explore the vibrant plant-based cuisine of North African Mediterranean cuisine with this Moroccan Lentils and Tomatoes dish.

This recipe combines warm spices like cumin, coriander, and mustard seeds with the sweetness of organic crushed tomatoes and raisins. Lentils and kale add a hearty, nourishing base, making this dish as versatile as it is flavorful.

Whether served as a main course or a side, this plant-based recipe showcases the diverse and delicious fusion of Mediterranean and North African flavors.

6. Broccolini Gremolata

Gremolata is a traditional Italian condiment made from finely minced parsley, garlic, and lemon zest. It is known for adding a bright, fresh burst of flavor to any dish. This vibrant, nutrient-packed mix perfectly complements Mediterranean cuisine, making it an ideal topping for organic grilled tempeh or tofu, roasted vegetables, or crusty whole-grain bread.

Our Broccolini Gremolata brings this classic Italian garnish together with tender organic broccolini, elevated by extra virgin olive oil, salt, black pepper, and a hint of crushed red pepper flakes. This simple yet flavorful dish captures the essence of Mediterranean cooking, adding a fresh, herby twist to your meals.

7. Chocolate Pistachio Semifreddo

Chocolate Pistachio Semifreddo is a decadent dessert rooted in the rich culinary traditions of the Mediterranean.

Hailing from Italy, semifreddo, meaning “half-frozen,” offers a velvety, mousse-like texture that melts on your tongue. This plant-based version marries the nutty flavors of almonds and pistachios with the natural sweetness of dates and the fragrant warmth of vanilla. Including vegan dark chocolate chips adds a layer of healthful indulgence, perfectly complementing the Mediterranean-inspired ingredients.

Perfect for any occasion, this Italian semifreddo recipe is a delightful nod to the simple yet luxurious desserts of the Mediterranean.

Enjoy Mediterranean-Inspired Eating

Rooted in the traditional cultures of countries bordering the Mediterranean Sea, the Mediterranean diet emphasizes whole, plant-based foods that are rich in nutrients and flavor. From vibrant vegetables and hearty legumes to aromatic herbs and whole grains, these Mediterranean recipes provide a diverse and satisfying array of meal options that support a healthy lifestyle.

Remember that this diet is more than just a way of eating — it’s a lifestyle that encourages communal meals, mindful eating, and a balanced approach to nutrition.

Tell us in the comments:

• What plant-based dishes do you currently make that are inspired by the Mediterranean diet?

Featured Image: iStock.com/simonapilolla

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The post How to Create Vegan Mediterranean Recipes for Well-Being and Longevity appeared first on Food Revolution Network.

Empanadas. Tostones. Tacos. Burritos. Tamales. Pupusas. Moles.

If you’re a foodie, you may already be salivating at the names of some of the most iconic Latin American dishes. If these are new to you, you’re in for a treat.

But these and other Latin American dishes also reflect thousands of years of history, including half a millennium of colonization and subjugation. So, getting to know Latin American cuisine can expand your mind and palate.

In honor of National Hispanic Heritage Month, which takes place every year in the US between September 15 and October 15 (and which I think is fine to celebrate all year, so don’t worry if you’re reading this in January or July), we’d like to aid that expansion.

That said, a lot of Latin American cuisine is heavy on meat and dairy, so you might wonder why I’m talking about it on a website that promotes a largely plant-based diet.

Many traditional Latin American dishes are already plant-based, or close enough that they’re easy to adapt for vegans. There are ways to honor the diversity of the region’s culinary traditions while catering to people who follow a more plant-based diet.

Our recipes here are intended to respect cultural authenticity while making plant-based adaptations. We’re pleased to present our take on plant-based Latin American recipes from Mexico, Peru, Brazil, Cuba, Haiti, the Dominican Republic, and El Salvador.

What Is Latin American Food?

There is no single defining dish that is “Latin American,” as there are dozens of different cuisines under the umbrella of Latin American food. Each country’s cuisine also has nuances and specialties.

To make things even more complicated, the definition of “Latin America” itself is complex and somewhat problematic.

Broadly, Latin America is typically defined as all parts of the American continent south of the US border, which includes Mexico, Central and South America, and the Caribbean. The word “Latin” defines it further: the countries where the Latin-based languages of Spanish, Portuguese, or French are spoken as official languages.

One problem with this definition is that it’s Euro-centric: that is, it ignores the Indigenous peoples and languages that predated colonization, as well as the cultural, political, and culinary influences of the African slave trade.

But it’s not entirely inaccurate either — these regions have been heavily impacted by European colonization, for better and for worse (let’s be honest: mostly for worse). And those influences are reflected in their cuisines.

The Diversity of Latin America and Its Cuisines

European colonizers, mostly from Spain and Portugal, were alarmed when they arrived in what they called the “new world” and discovered that their dietary staples — wheat, dairy, and meat from livestock — were nowhere to be found.

Columbus’ second voyage, in 1493, brought cows, pigs, goats, and sheep, which quickly multiplied in the presence of rich vegetation and the absence of predators and diseases. (That’s why there’s so much meat in many Latin American dishes today!)

They also planted wheat (in part to ensure they had the right flour for the Catholic rite known as the Eucharist).

These ingredients — meat, dairy, and wheat — combined with native foods such as corn, beans, chilies, and (in coastal regions) seafood created a series of fusion cuisines that are now central to the region’s cultural identities.

African influences, via the transatlantic slave trade, also left a mark on Latin American food, particularly in Brazil and the Caribbean.

Settlers also brought their cooking tools and techniques to the Americas, including stewing and baking in iron (instead of clay) pots and frying in oil (which gave us popular foods like empanadas and churros).

The spices and seasonings brought by European colonizers and enslaved African peoples further diversified Latin American cuisine and flavors.

The cuisines of Latin America today are a testament to this complex history, showcasing a blend (and often a clash!) of traditions that continue to evolve and influence global food culture.

For more on the impact of colonized diets on Indigenous foods and peoples, check out our article Indigenous Foods: How Colonized Diets Have Made Native Nations Sick — and What’s Being Done About It Today.

Plant-Based Ingredients and Substitutions in Latin American Cuisines

While European colonists focused on bringing their traditional foods and ingredients to the Americas, they eventually saw the value in the myriad plant foods indigenous to their new home. These days, it’s hard for many of us in the Americas to imagine a world without corn, beans, squash, potatoes, cacao, tomatoes, peppers, avocados, and tropical fruits.

Those — and many other — plant-based ingredients have always played a central role in traditional Latin American diets, forming the foundation of many iconic dishes. Let’s look at just a few examples.

A staple of Central Mexican cuisine is the three sisters that are grown together (via a horticultural technique known as companion planting) and cooked together: corn, beans, and summer squash. (Beans and corn are also grown together in parts of Africa.)

In the Andean region, potatoes were a dietary staple long before colonization. Another Andean crop, quinoa, has always been highly valued for its nutritional profile, rich in protein, fiber, and essential amino acids.

Pre-colonial diets also featured fruits and vegetables in abundance; people widely consumed and traded avocados, tomatoes, chili peppers, and cacao. The Caribbean, in particular, was rich in herbs, tropical fruits, and various tubers that defined much of that region’s cuisine.

In fact, pre-colonial Latin American cuisine was largely plant-based — except for seafood along the coast and the occasional hunting of wild game. Meat was not a big part of Indigenous diets until the introduction of livestock by European colonizers.

Although many modern dishes include meat, there are many ways to substitute whole foods or meat analogs — or leave out animal products entirely. For example, you can use foods like mushrooms, jackfruit, tofu, hearts of palm, and beans to add protein and a meat-like texture to Latin American-inspired recipes.

Examples of Latin American Dishes and Condiments That Are Already Vegan

Many Latin American dishes require minimal substitutions or none at all to make them completely plant-based. Below, you’ll find a variety of appetizers, mains, and desserts so you can craft your own three-course menu!

Appetizers and Condiments

• Baked or fried plantains or yucca
• Many sauces such as salsas, mole, curries, Haitian sòs pwa (without butter or using an analog), and chimichurri

Entrees

• Tamales (Mexico and Guatemala) may use lard in the dough but can be made without it. Fillings can just be vegetables, beans, or even pineapple
• Pupusas (El Salvador and Honduras), arepas (Columbia and Venezuela), and tacos (Mexico) can all be made without animal products or with meat and dairy substitutes
• Beans and rice have multiple variations and iterations across Latin America
• Caribbean curries and stews like Jamaican ital
• Breakfast foods like açaí bowls (Brazil) or quinoa porridge (Peru)

Desserts

• Arroz con leche and flan can be made with plant-based milk and the latter with egg substitutes

Vegan Latin American Recipes

Dive into the vibrant flavors of Latin America with these plant-based recipes that bring a fresh twist to traditional favorites. From hearty stews and savory tamales to sweet treats like arroz con leche, these dishes capture the essence of Latin American cuisine while keeping things wholesome and plant-based. Perfect for breakfast, lunch, dinner, or a snack, these recipes offer a delicious way to explore the rich culinary traditions of Latin American countries, all with a modern, plant-powered spin.

1. Açaí Na Tigela

Açaí Na Tigela, or Açaí Bowl, is a beloved dish rooted in Brazilian culture. It is particularly popular in the Amazon region, where the açaí berry is harvested. This vibrant bowl mixes the rich flavors of frozen açaí, banana, and plant-based yogurt, giving you a taste of Brazil’s natural goodness.

Traditionally enjoyed as a refreshing breakfast or snack, it’s topped with Simple Homemade Granola, hemp seeds, shredded coconut, and cacao nibs, adding layers of texture and flavor. This recipe brings a creamy bowl of Latin American culture to your table, celebrating the wholesome and energizing qualities of açaí — a true superfood of Brazil.

2. Poule Nan Sos (Haitian Tofu Stew)

Poule Nan Sos is a beloved dish in Haitian cuisine and a staple in many Latin American food traditions. Traditionally made with chicken, this hearty stew is comfort food that’s been passed down through generations, bringing the warmth and soul of Haitian homes to the table.

In this plant-based twist, we’re swapping in organic tofu, which soaks up all the rich flavors of Epis — a must-have seasoning in Haitian cooking. It’s a perfect way to enjoy Haiti’s rich culinary heritage in a fresh, new way. Serve it with brown rice or traditional Haitian bread, and enjoy a taste of Haiti that’s both familiar and excitingly different.

3. Yuca Con Mojo

You might already be familiar with cassava, especially if you’ve experienced the cuisines of South America, Africa, or Southeast Asia, where it’s a staple. In Latin America, particularly in the Caribbean and Central America, it’s known as yuca and is beloved for its starchy, filling, and versatile qualities.

In Cuban culture, yuca is often prepared as Yuca Con Mojo, a traditional dish of boiled yuca topped with a zesty sauce made from sautéed onions, garlic, and lemon. It’s a delicious way to savor Cuba’s rich culinary heritage and yuca’s savory goodness!

4. Black Bean and Sweet Potato Pupusas

Inspired by traditional recipes from El Salvador and Honduras, these Black Bean and Sweet Potato Pupusas put a delicious plant-based spin on a classic dish. Instead of the usual cheese and beans, they’re filled with refried black beans, sweet potatoes, and spinach, all seasoned with cumin, garlic, and nutritional yeast.

What makes pupusas so wonderful — besides being a convenient snack on the go — is the endless variety of fillings you can experiment with. Once you master stuffing and flattening the discs, get creative with your fillings! Serve them with tangy Salvadorian Curtido (Latin America’s take on sauerkraut) and salsa roja for a flavorful twist on a Central American favorite!

5. Vegan Tamales (Oil Free)

Vegan Tamales offer a plant-based, oil-free take on a beloved staple in Latin American cuisine. Tamales have been cherished for centuries, especially in Mexico and Central America, where they’re often made in large batches and shared during family celebrations. This version features a flavorful filling of Cashew Sour Cream, organic corn, black beans, and fresh spinach, seasoned with traditional spices like smoked paprika, chili powder, and cumin.

Making tamales is a communal activity in many Latin American households, and this recipe is perfect for creating an assembly line with loved ones. For added efficiency, prepare the filling ingredients and Red Chile Sauce in advance. These tamales are not just a meal but a way to connect with the nourishing culinary traditions of Latin America.

6. Caribbean Heat Papaya Sauce

Caribbean Heat Papaya Sauce puts this exotic, sweet, melon-like fruit center stage. Despite the name, there is just the right amount of heat to complement the mellow flavor of papaya and the pungent notes of garlic and ginger.

As the ingredients simmer together, the flavor of papaya intensifies to create a sweet, savory, and saucy delight. If you are a papaya lover (and even if you’re not), Caribbean Heat Papaya Sauce is a must-try!

7. Arroz Con Leche

This vegan Arroz Con Leche is a delightful twist on a beloved Latin American dessert. It blends traditional flavors with plant-based ingredients. It begins with homemade almond milk, is enhanced with vanilla extract, and is naturally sweetened with date paste.

Organic brown rice is simmered with cinnamon sticks and lemon peel, infusing the dish with the classic warm, spiced flavors that make this cultural favorite so comforting. A sprinkle of ground cinnamon adds the perfect finishing touch.

Across Latin America, Arroz Con Leche is cherished in various forms, with each community adding its special touch, making it a beloved treat throughout the region!

Enjoy a Taste of Latin America!

Latin America, with its vast array of cultures, flavors, and ingredients, offers a culinary landscape as diverse as its people. While meat and dairy products are often central to many traditional dishes, there are numerous ways to honor these diverse traditions with plant-based recipes that respect cultural authenticity.

The recipes we’ve shared are just a small representation of the immense culinary richness found across Latin America. These cuisines are a testament to a complex history influenced by indigenous practices, European colonization, and African traditions.

While colonization introduced new ingredients and cooking techniques, the heart of Latin American cuisine remains deeply rooted in plant-based staples that have nourished communities for centuries.

Tell us in the comments:

• What are your favorite Latin American ingredients and dishes?
• Which vegan Latin American recipe will you try next?

Featured Image: iStock.com/LUNAMARINA

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The post 7 Vegan Latin American Recipes To Celebrate Hispanic Heritage Month appeared first on Food Revolution Network.

While tofu has been a staple in many Asian cuisines for millennia, it’s recently made a name for itself among plant-based eaters in other cultures. Now, there are dozens of different types of tofu, from firm to silken to smoked to shredded to baked. And each one has qualities that make it suitable for different uses.

Despite its simplicity, tofu can be a bit of a mystery to those who haven’t cooked with it before. (“Is it Jell-O? Is it a sponge?”) How do you determine which one to use and how to use it?

In this guide, I’m going to demystify tofu for you. I’ll show you the different types and the best ways to store it, and I’ll end with simple and tasty tofu recipes to try at home.

What Is Tofu?

Tofu is the Japanese name for soybean curds, borrowed from the Chinese words for curdled beans. It’s got a smooth texture, kind of like cheese, but unless it’s fermented or marinated, tofu doesn’t have much taste on its own.

Tofu is made by coagulating soy milk with salt and pressing the resulting curds into solid blocks of varying densities. The more water pressed out, the harder the tofu.

Tofu originated in China at least 2,000 years ago, and its use quickly spread across many Asian regions and cuisines.

Tofu and other whole soy foods have nutritional and health benefits, a fact often obscured by misinformation generated by the meat and dairy industries.

To learn more about soy nutrition, health benefits, and myths, check out our comprehensive article: ​​Soy Facts: Is Soy Healthy or Harmful?

Types of Tofu

While there are many different flavors and styles of tofu, six basic types are distinguished by how hard they are “pressed” (if at all) from curds into blocks.

The types of tofu include:

• Silken tofu
• Soft tofu
• Medium-firm tofu
• Firm tofu
• Extra-firm tofu
• Super-firm tofu

Silken tofu is hardly pressed — more like gently shaped into a block. It has a custard-like texture and is very soft. You might have seen small squares of silken tofu in miso soup. Several plant-based desserts also use silken tofu as a base. This is usually the kind of tofu that you’ll see sold in aseptic shelf-stable packaging.

Soft tofu is somewhat pressed, releasing more water. It’s often added to soups and stews.

Medium-firm tofu is harder but still crumblier than firmer types, making it a good scrambled egg substitute.

Firm tofu is pressed harder and can be cut into cubes, strips, cutlets, and other shapes for baking, air-frying, or stir-frying.

Extra-firm tofu is similar to firm tofu but has less water due to more intense pressing. It’s chewier than firm tofu, too, and is the type most commonly used as a meat alternative.

Super-firm tofu uses the least water and the most protein. It’s great for quickly whipping up a meal because it doesn’t require pressing out water to get that desired firm texture when cooking.

Where to Buy Tofu

When the hippie counterculture was in full swing in the 1960s and 70s, you could only find tofu in natural food stores or Asian grocery stores. If you were rocking a plant-based lifestyle back then, you might remember the five-gallon buckets, irregular blocks of tofu, and large metal tongs.

Now, most regular grocery stores and supermarkets carry at least one or two tofu varieties, a testament to the increasing popularity of plant-based foods. It’s also widely available in the grocery sections of big-box stores, like Target and Walmart.

If you’re looking for specialty tofu varieties, Asian grocery stores and markets may still be your best bet. And shelf-stable tofu can be found online or in stores. The most commonly available brand in the US is called Mori-Nu.

Pro tip: Look for certified organic tofu to avoid bioengineered (GMO) soy. In 2020, about 94% of all soybeans planted were genetically modified, so the odds are any non-organic tofu will have come from GMO soybeans. That said, much of the GMO soy is grown for animal agriculture, which is another reason to enjoy organic tofu in place of meat.

How to Store Tofu

Shelf-stable tofu can go in your cabinet and sit there (it will remain shelf-stable until at least the expiration date on the box, which is often a year or more past the date of manufacture).

For other tofu types, the clock starts ticking even before you open the package. Unopened, tofu can last for about a month or two in the refrigerator. But to be safe, go by the “use by” or “best by” date on the packaging.

Once you open the package, you can store the tofu in an airtight container. Just pour enough water to fully submerge it and change the water daily. Uncooked tofu can be stored for up to 5 days, provided you change the water daily.

After cooking, tofu leftovers can last for 3–5 days in the refrigerator.

To extend the life of your tofu, you can freeze it in its original container (which means it might be embedded in a block of ice) or an airtight container.

Freezing alters the texture of tofu, which behaves differently after defrosting than when unfrozen. It tends to be chewier and more sponge-like, which I realize doesn’t sound like a good thing. But there are recipes where post-frozen tofu works better as a meat alternative — for example, dishes originally made with minced beef or pulled chicken.

How to Cook and Use Tofu

Tofu’s versatility extends to the many ways you can cook it. A classic way is to stir-fry chunks in a pan, using water or broth instead of oil. You can brown the tofu individually and set it aside, or toss it back into the pan or wok later after you’ve stir-fried some veggies first.

Tofu can be baked in the oven at 400 ℉ (200 ℃) for 15 minutes for a chewier texture. For a crispier texture, bake it for 25–35 minutes, depending on how hot your oven runs. Toss it halfway through to ensure even baking.

Depending on the type of tofu and the amount of marinade you use, using an air fryer at the same temperature for 15 minutes can also provide a crispy outer coating.

You can also grill tofu (only extra-firm varieties reliably stay on the skewer, I’ve found), flipping it after a few minutes to cook both sides evenly.

Boiling tofu is a good way to achieve a meatier texture. For double meatiness, boil previously frozen tofu.

Tofu can be featured in a host of lovely plant-based dishes.

• You can add cooked tofu to stir-fries and grain bowls.
• It can also add body and absorb flavor from a variety of curries and Asian dishes.
• Tofu can also add chewiness and meatiness to vegan skewers and kebabs.
• You can prepare tofu as a meat or cheese alternative, blend soft tofu into smoothies, and use it as a base for sauces.
• Medium-firm tofu can even convincingly mimic eggs in breakfast scrambles, casseroles, and quiches.
• Sliced and cooked firm tofu can enliven wraps, burritos, and sandwiches.

Tofu Recipes

Now that you understand the different tofu types and how to cook them, get ready to embark on a delicious tofu adventure with these seven scrumptious plant-based recipes. Whether you’re using silken, soft, firm, or super-firm tofu, each recipe showcases tofu’s versatility and ability to transform into delightful dishes. From creamy desserts to hearty mains to crunchy salad toppers, these recipes will inspire you to get creative in the kitchen.

1. Tofu Scramble Breakfast Wrap

Enjoy tofu with an eggy bite in this delicious Tofu Scramble Breakfast Wrap. Not only is it a protein-packed way to start the day, but tofu also wonderfully mimics eggs’ soft, pillowy texture, making it an ideal plant-based transition food. Topped with creamy avocado and savory salsa, these wraps are a 10 out of 10!

2. Kale Caesar With Tofu Croutons

Tofu transforms into a crunchy, crave-worthy salad topper in this scrumptious Kale Caesar Salad With Tofu Croutons. The tangy Caesar dressing, nutty walnut parmesan, crispy tofu croutons, and vibrant dark green kale are brimming with nutrients and packed with plant-powered flavor. This might just become your new favorite way to enjoy tofu!

3. Chive Sour Cream

Keeping a good condiment on hand can make good food even better. This creamy Chive Sour Cream is extra special because it’s made with silken tofu instead of dairy. Silken tofu provides a smooth, rich texture and a neutral flavor that blends easily, making it an ideal base for this recipe and many others. Use this versatile tofu sour cream to top veggie burgers, dollop on tacos, or use as a dip for veggies. Enjoy a delicious, healthier alternative that fits seamlessly into a whole-food, plant-based diet.

4. Sweet and Smoky Tofu, Vegetable, and Pineapple Skewers

These tofu skewers boast a balance of savory and sweet flavors with lots of plant power. With its satisfying texture, the protein-packed tofu pairs perfectly with earthy portobello mushrooms, sweet red bell peppers, and tangy pineapple. A tahini and lime marinade brings all these ingredients to life. Perfect for any gathering or a nutritious family meal, the skewers offer a burst of flavor in every bite. Enjoy a culinary delight that’s both easy to prepare and irresistibly delicious.

5. Tofu Saag Paneer

Cheese is often one of the hardest foods to give up when transitioning to plant-based eating. You can make your own nut or seed cheese at home — and supermarkets have some great almond- and cashew-based cheese options. But what about tofu? In its firm or extra-firm form, it makes a pretty fantastic paneer cheese! If you thought you’d had your last Saag Paneer or have yet to try it because it’s typically made from dairy, try this flavorsome tofu-ized version.

6. Mediterranean Tortilla Pizza With Tofu Ricotta

Tofu Ricotta steals the show in this delectable and oh-so-cheesy plant-based Mediterranean Tortilla Pizza! Used generously as a topping, this pizza is loaded with tofu ricotta and colorful and savory veggies like juicy cherry tomatoes and briny green olives. It’s a delightful way to reinvent tofu, offering a savory and crispy bite bursting with Mediterranean flavors. Perfect for a quick and delicious meal, this pizza is sure to impress and satisfy!

7. Chocolate Cream Dream Pie

While you may think of tofu as a crispy meat or egg substitute in dishes like stir-fries and scrambles, it can also be used to make the creamiest and dreamiest plant-based desserts. It’s such a versatile food! In this delectable dessert, tofu is the base of the heavenly creaminess in this pie that will make you come back for seconds. Enjoy it with or without the coconut cream — it’s a delectable treat either way!

Get Cooking With Tofu

Tofu is a versatile, nutritious, and delicious addition to any diet, whether you’re familiar with it culturally, are a seasoned plant-based cook, or are just starting your tofu journey.

With the information in this article, you should be able to confidently incorporate tofu into your meals, experimenting with flavors and techniques to create dishes that suit your tastes.

Enjoy these tofu meal ideas and recipes in good health!

Tell us in the comments:

• Are you a tofu fan? If so, how do you like to eat it?

Featured Image: iStock.com/from_my_point_of_view

Read Next:

The post The Ultimate Guide to Tofu: Types, Cooking Methods, and Delicious Recipes appeared first on Food Revolution Network.

Kebab technology has come a long way through the millennia — according to some historians, the cooking technique was pioneered by medieval Turkish soldiers who used swords as campfire skewers. (Not exactly swords into plowshares, but at least a step in the right direction.)

Kebabs accompanied the spread of the Ottoman Empire, showing up in the cuisines of the Middle East and Mediterranean regions, and from there around the world.

And no wonder — food on a stick is convenient, efficient, and fun. Done over a campfire, it allows people to socialize while their dinner cooks and requires minimal preparation.

Cultures around the world have innovated skewered food in ways both savory and sweet. In the Middle East, there are kebabs, both shish and doner. Japanese cuisine features yakitori, while in China there’s sweet tanghulu. India has tikka, Thailand satay, and Russian shashlik. And, of course, American carnivals and state fairs feature corn dogs, fried cheese, and deep-fried candy bars.

Whoa, that got unhealthy fast! Can we turn things around and go in the other direction? Is it possible to make kebabs out of healthy, whole foods? Can we enjoy food on a stick the plant-based way?

Why Choose Vegan Skewers or Kebabs?

There are many reasons to limit or eliminate meat from your diet, including those related to health, the environment, and ethics. If health is a main concern of yours, there’s even more reason to avoid meat that’s grilled or cooked over an open flame at high temperatures.

Better for Your Health

Cooking meat in this way forms AGEs, a very apt acronym for Advanced Glycation End-products that can accelerate aging in your brain and lead to cognitive decline. Open flame high-heat cooking also creates carcinogenic compounds in meat, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

Not only do these harmful compounds end up sticking to the outside of the grilled meat, they’re also released into the air — so just hanging around next to the grill at a barbecue can introduce them into your body.

By contrast, grilling fruits and vegetables doesn’t create nearly as much of these compounds. While any food high in fat and protein — including soy foods like tofu and tempeh, as well as highly processed plant-based meat alternatives — will produce some level of AGEs, HCAs, and PAHs when grilled, eating a plant-based diet can reduce AGEs by 79%.

You can reduce your AGEs exposure even further by using oil-free marinades rather than oils to coat plant-based kebab ingredients.

And plant-based diets are healthier in general. Plant-based foods that aren’t highly processed contain fiber, which is severely lacking in industrialized diets (and almost entirely absent from meat).

If you choose whole foods over processed ones, you’re also getting more nutrients per calorie, including antioxidants, vitamins, and minerals.

Plants are much lower than meat in saturated fat, and they don’t contain certain compounds in meat that cause inflammation, such as TMAO and IGF-1.

Better for Animals and the Environment

Eating plants instead of animals is also better for those animals and for the environment. It turns out that animal agriculture is responsible for a surprisingly high amount of the world’s greenhouse gas emissions, as well as being a leading cause of deforestation.

Because converting plant protein to animal protein is so inefficient, huge amounts of land produce animal feed instead of feeding hungry people directly.

Industrial animal agriculture is not only cruel to animals, it’s also pretty cruel to humans. Factory farming contributes to algal blooms, foodborne illness, pandemics, water pollution, and other major health issues.

Replacing animal foods with plant foods is a healthier and environmentally friendly choice. And fortunately, there are many ways to get creative with vegan versions of skewer or kebab recipes.

Essential Plant-Based Ingredients for Food on a Stick

So what kinds of plant-based ingredients can go on a stick? Basically, anything you can cut into chunks or pierce whole that won’t fall off.

That includes many vegetables, such as mushrooms, cauliflower, eggplant, bell peppers, onions, cherry or grape tomatoes, and summer squash like zucchini. Onions can be tricky because, as Shrek pointed out, they have layers.

Some fruits do really well in kebabs, especially the firm ones like jackfruit, pineapple, mangoes, grapes, and just-ripe peaches and apricots.

If you want to add more meaty texture and umami flavor to your kebabs, there are plant-based proteins and meat analogues that can range from lightly processed (tempeh, tofu, and bean/lentil burgers) to medium (seitan) to highly processed (plant-based meat alternatives to chicken tenders and meatballs).

For flavoring your food on a stick, consider plant-based marinades, sauces and dips, and herbs and spices.

Preparing Your Skewers

You can use wood or metal skewers to put together your creations. If wood, soak them in water first to keep them from burning.

Next, prepare your marinade (see the recipes below for examples and inspiration).

Then, cut the ingredients into chunks or slices for easy skewering and cooking (except for round whole foods like small tomatoes and cocktail onions). One of the secrets to good kebabs is to have all pieces roughly the same size; that way, you don’t end up with mushy bits of abandoned tomato skin wedged between hard, raw zucchini bites.

Marinate the ingredients to add flavor: 10–15 minutes for softer fruits and vegetables with high water content, and longer (even overnight) for firmer foods.

Here’s a video of someone making classic veggie kebabs in an improbably clean kitchen.

One of the nice things about kebabs is that they’re portable, especially before cooking. You can prepare sticks with marinated ingredients and bring them to a barbecue to feed the plant-based eaters (and make the omnivores jealous if you’re not in a sharing mood).

How to Cook Your Kebabs

You’ve got several options for cooking kebabs, including grilling, oven roasting, stovetop cooking, and even skipping the heat and enjoying raw fruits and veggies on a stick.

For grilling, preheat the grill until it reaches medium-high heat. Place the skewers on the grill and cook for about 10–15 minutes, turning them every few minutes to heat evenly. They’re done when tender, heated through, and sporting grill marks.

Oven-roasting vegan skewers begins by preheating the oven to 400°F (200°C). Place the skewers on a baking sheet lined with parchment paper or a silicone mat. Roast for about 20–25 minutes, turning once halfway through, until the vegetables are tender and slightly browned.

You can kebab (I’m declaring that a verb) on a stovetop by heating a grill pan or large skillet over medium-high heat. Add some water or broth (or oil if you use it) to the pan and cook the skewers for about 10–15 minutes, turning occasionally, until the vegetables are tender and slightly crispy on the edges.

After cooking, you can serve your skewers with a dipping sauce.

And as mentioned, you can also make kebabs without cooking, using raw fruits and vegetables. If you’re skipping the heat, other fruits become possible, such as grapes, berries, and citrus fruits like oranges, tangerines, and grapefruit.

Kebab and Skewer Recipes

Get ready to revolutionize your meals with this collection of seven irresistible skewer and kebab recipes! Plant-based foods on a stick can be delicious, easy, and festive, perfect for adding a splash of fun to any occasion.

Whether you’re hosting a backyard barbecue, planning a picnic, or simply looking to make dinner more exciting, these recipes will bring a burst of flavor and creativity to your table. From colorful veggie and fruit combinations to innovative plant-based proteins, these skewers and kebabs are designed to tantalize your taste buds and prove that plant-based eating can be both scrumptious and entertaining!

1. Grilled Watermelon and Pineapple Skewers

When you grill these two scrumptious fruits together and then drizzle a nutty and zesty tahini lime mixture over top, something magical happens to your taste buds (like, WOW!). Together watermelon and pineapple bring a whole new definition to summertime grilling.

2. Tempeh Satay

Experience the vibrant flavors of Thailand with these smoky Tempeh Satay Skewers. Organic tempeh is marinated in a flavorful mixture and then grilled to achieve a delightful smokiness. The accompanying miso peanut sauce, crafted from organic miso, organic peanut butter, organic tamari, organic rice vinegar, maple syrup, chili paste, ginger, and garlic, delivers a harmonious balance of savory and spicy notes. Garnish with zesty lime wedges, aromatic cilantro, and crisp green onions for a fresh and tantalizing finish. These skewers are easy to make for a perfect appetizer or party dish that will transport your taste buds straight to the streets of Thailand.

3. Vegan Feta and Grape Skewers

Elevate your mocktail hour with Vegan Feta and Grape Skewers, a plant-based twist on the classic party appetizer. These vibrant skewers combine the sweetness of grapes with the tanginess of vegan feta, all complemented by the fresh, aromatic notes of sweet basil. Each bite offers a perfect balance of savory and sweet, making these skewers a standout appetizer that’s sure to impress your guests!

4. Roasted Autumn Fruit and Veggie Skewers

Who says summer gets all the fun with fresh fruit and veggie skewers? Meet our Roasted Autumn Fruit and Veggie Skewers! This colorful dish combines the natural sweetness of apples, pears, and figs with the earthy richness of beets and sweet potatoes. It’s a deliciously creative way to enjoy nutrient-dense foods on a stick, perfect for adding some seasonal flair to your meals. Get ready to savor the flavors of fall in a fun and exciting way!

5. Sweet and Smoky Tofu, Vegetable, and Pineapple Skewers

The flavors in this dish come together beautifully, especially if you let the skewers marinate for a while before baking or grilling. The umami richness of the mushrooms pairs perfectly with the sweet pineapple and savory tofu, creating a taste sensation that will delight all your taste buds. These skewers are a top choice for a plant-based recipe, earning a solid 10 out of 10!

6. Seitan Yakitori Skewers

Discover the deliciousness of Seitan Yakitori Skewers, an easy and flavorful way to work with seitan if you’re new to this versatile plant-based protein. Marinated in a delectable yakitori sauce, these skewers offer a perfect balance of sweet and savory flavors. The seitan itself is prepared with a blend of organic vital wheat gluten, miso paste, garlic, onion, smoked paprika, dried thyme, and ground cumin, creating a tender and flavorful base. Roasted to perfection and garnished with fresh green onions, these skewers are not only delicious but also a great introduction to cooking with seitan. Enjoy a new culinary adventure with these tasty and easy-to-make skewers!

7. Vegan Caprese Kebabs

Indulge in these delightful Vegan Caprese Kebabs, featuring a simple and delicious way to make homemade vegan cheese. The creamy vegan mozzarella, made from cashews, adds a rich texture to the tomatoes and basil. Combined with organic cherry tomatoes and fresh basil leaves, these kebabs are then drizzled with a sticky balsamic glaze. The result is a mouthwatering blend of flavors, perfect for any gathering, showcasing the ease, satisfaction, and fun of presenting festive plant-based bites!

Enjoy Plant-Based Skewers and Kebabs!

You don’t need to eat meat in order to enjoy skewers and kebabs. Many plant-based foods can be combined to create delicious and craveable food on a stick. You can make vegan kebabs into versatile appetizers, sides, and meals. The recipes shared above are quick and easy to make and convenient to transport, making them perfect for parties and backyard BBQs during the summer — or whenever you want to play with your food a bit.

Tell us in the comments:

• What are your favorite plant-based kebab ingredients?
• What’s one food you’ve never thought of kebabing? (Such a useful verb!)

Featured Image: iStock.com/Nikolay_Donetsk

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• The Best and Worst Summer Foods and Recipes
• 7 Veggie Burger Recipes to Enjoy for a Plant-Powered Cookout

The post Tasty Vegan Skewers and Kebabs Perfect for Parties, Picnics, and BBQs appeared first on Food Revolution Network.

One of my favorite “early bloomers” is the apricot, which blossoms and ripens before most other stone fruits. In fact, the word “apricot” shares its etymology with the word “precocious” — both come from the Latin “praecoquum,” meaning “early ripening.”

Apricots are a favorite fruit around the world and feature in many regional cuisines. Originating in the Himalayas, theyʼre now grown throughout Europe, the Mediterranean, and California. The worldʼs biggest producer of apricots (and exporter of dried apricots) is Turkey.

Apricots are prized across cultures for their versatility and tantalizing taste. Theyʼre more than palate-pleasers, though. They offer a host of nutritional benefits to your diet as well, including lots of phytochemicals and the precursor to vitamin A — beta-carotene.

So if you want to include apricots in your diet, this article will help you discover how to tell if they’re ripe, keep them fresh, and integrate them into a myriad of culinary creations. Youʼll also learn how to cook with dried apricots so you can enjoy their goodness year-round.

Whether you pluck the fruits directly from a tree or pick them out in a bustling market, dive in to learn more about apricots — and put your newfound knowledge to use with seven delicious apricot recipes.

When Are Apricots in Season?

Apricots, like many other stone fruits, are warm-weather crops. In the US and Turkey, theyʼre in season in the spring and summer months.

Dried fruit and preserves are often available year-round in grocery stores.

How to Tell if an Apricot is Ripe

While apricots are precocious, you still have to wait for them to ripen fully. One clue to apricot ripeness is color: they should have yellowish-orange skin when ripe. If youʼre picking apricots straight from a tree, look for fruits that snap off easily in your hand — or even ones that have just fallen.

If you get your fresh apricots from a grocery store or farmers market, choose round fruits with a little give. Avoid ones with any cuts, bruises, discoloration, or signs of mold.

A ripe apricot will taste sweet, tart, and slightly fragrant.

How to Store Fresh and Dried Apricots

If you have some apricots that arenʼt yet ready to eat, store them at room temperature until they ripen. Then move them to the refrigerator to slow down over-ripening (or eat them right away!).

If youʼve cut or prepared apricots in some way, refrigerate them in an airtight container and use them within a few days.

A sealed container of dried apricots will keep in the pantry for six months. Once opened, theyʼll stay good in the fridge for up to six more months.

You can also freeze sliced apricots in a single layer on a baking sheet, bag them, and then store them in the freezer for 8–12 months. If you want to keep the slices from browning, you can halt this chemical reaction by tossing them in lemon juice immediately after cutting.

How to Prepare and Use Apricots

Apricots are among natureʼs more straightforward fruits. You can eat them raw (when ripe); you can eat the outer skin, so there is no need to peel them, and they are easy to bite into or cut.

Apricots do have a hard pit, also called a stone — so donʼt bite into them too enthusiastically unless you want to pay a nonsocial visit to your dentist. And, of course, youʼll want to remember to remove the stone before tossing fruit into a blender for smoothies or sauces.

Beyond eating apricots raw, there are many ways to include them in delicious and healthy dishes. As mentioned, you can add them to smoothies and, if youʼre into juicing, to raw juices as well (again, remove the pit unless you want your juicer to play a heavy metal drum solo as its final act on this earth).

You can cut apricots into small pieces that make a great topping for granola, chia pudding, overnight oats, or plant-based yogurt.

You can also cook apricots in many ways, including grilling, roasting, and poaching (which can sweeten and soften underripe fruit — hereʼs a video demo). You can also make them into compotes, jams, preserves, and sauces.

Apricots can also add a lot of flavor and juiciness to baked goods such as cobblers, muffins, pies, tarts, cakes, and cookies.

Cooked and dried apricots are also common ingredients in Middle Eastern-style salads and rice dishes, often paired with slivered almonds.

If you have access to a lot of apricots all at once — from a tree, a neighbor, or a local farmer — you can dehydrate them yourself and store them in an airtight container just as you would store-bought dried apricots.

A Note About Pesticides on Apricots

Apricots grown nonorganically arenʼt the worst or the best fruit in terms of pesticide residue. According to the Environmental Working Group, they donʼt make either the “Dirty Dozen” or the “Clean Fifteen” lists.

However, if youʼre worried about pesticides on your produce, you can remove residue on the surface of your apricots by washing them. Hereʼs an in-depth article looking at the best ways to clean pesticides off of produce.

Apricot Recipes

Get ready to fall in love with the sweet and tangy flavor of apricots with seven creative and delicious recipes! Whether itʼs blending up a Spicy Apricot Margarita Mocktail, baking a sweet and tangy Apricot Cobbler, or whipping up the vibrant Quinoa and Apricot Jackfruit Tagine, these recipes make apricots the star of the show. Perfect for any meal or occasion, from cozy, slow mornings to lively community dinners, our apricot-centric dishes are designed to nourish and satisfy. So, dive into the delicious world of apricots, and add some fresh, fruity flair to your plant-based meals!

1. Apricot Almond Overnight Oats

Start your day with a burst of flavor and nutrition with Apricot Almond Overnight Oats. The star of this recipe is the dried apricots, which bring a delightful sweetness and slightly chewy texture to each bite. Apricots are packed with health benefits, too. Theyʼre rich in vitamins A and C, antioxidants, and dietary fiber, which makes them excellent at promoting eye health, boosting the immune system, and aiding digestion. Prepare this quick and delicious meal the night before, and wake up to a refreshing and nutritious start to your day!

2. Apricot Jam

Experience the delightful taste of summer with our Apricot Jam. Made from ripe, juicy apricots, this jam captures the vibrant sweetness and tangy flavor of fruit at its peak. Rich in vitamins A and C, apricots provide a nutritious boost while their natural pectin creates a perfectly spreadable texture. Enjoy this versatile jam on toast, in oats, or as a glaze for your favorite plant-based protein. Apricots’ unique taste brings a touch of sunshine to your breakfast table and culinary creations!

3. Quinoa and Jackfruit Apricot Tagine

Dive into the sweet and tangy world of our Quinoa and Jackfruit Apricot Tagine, where dried apricots steal the show. These golden fruits bring a burst of brightness and a hint of sweetness that perfectly complements the savory spices and hearty ingredients. The apricots are a key flavor enhancer in this dish, plus they add a wonderful texture that absorbs and melds with spices like cumin, coriander, and cinnamon. Their natural sweetness contrasts beautifully with the earthy tones of the fennel and the robustness of the jackfruit, making every bite a delightful balance of flavors. Rich in fiber and antioxidants, apricots help to make this tagine as nutritious as it is delicious!

4. Cheesecake with Baked Apricots

Creamy Cheesecake with Baked Apricots is guaranteed to be your go-to dessert of the season. These succulent fruits are baked to perfection, enhancing their natural sweetness and creating a rich, caramelized texture that pairs exquisitely with the creamy cheesecake, their vibrant, tangy flavor cutting through its richness. Enjoy this perfect blend and enticing aroma — each bite is a decadent delight!

5. Apricot Cashew Butter Energy Bars

Celebrate the natural sweetness and delightful chewiness of apricots in our Apricot Cashew Butter Energy Bars. These energy bars feature dried apricots that provide a burst of tangy flavor and enhance the texture with their pleasing stickiness and fruity flavors. The natural sugars in the apricots offer a quick energy boost, perfect for on-the-go snacking or a pre-workout pick-me-up. Their bright, fruity flavor perfectly complements the rich, creamy cashew butter, creating a homemade energy bar thatʼs both nutritious and irresistibly tasty.

6. Apricot Cobbler

Enjoy the heartwarming and rustic charm of our Apricot Cobbler, where these sun-kissed fruits shine brightly! As the apricots bake they release a beautifully sweet and slightly tart juice that caramelizes and gets warm and gooey. Each bite offers a perfect balance of fruitiness complemented by the crunch of slivered almonds and oats. This is a true treat that showcases apricots in all their glory!

7. Spicy Apricot Margarita Mocktail

Get ready to have some fun with the naturally sweet allure of apricots in our Spicy Apricot Margarita Mocktail. Fresh apricots blend seamlessly with the tropical punch of pineapple, creating a base thatʼs both juicy and richly flavored. The natural sweetness of the apricots is enhanced by the subtle heat from jalapeño slices, offering a tantalizing twist that surprises and delights the palate. Each sip brings forward the lush, tangy flavors of apricots, making this mocktail not just a drink but a healthy toast to summerʼs favorite fruits!

Letʼs All Appreciate Apricots

Apricots offer a delightful blend of versatility and nutrition that can enhance pretty much any meal, whether sweet or savory. From selecting to storing apricots, this guide can help you experiment with apricot recipes. Whether you enjoy them fresh during their peak season or as dried fruit and preserves available year-round, apricots provide a myriad of culinary possibilities.

Tell us in the comments:

• What are your favorite ways to eat apricots?

Featured Image: iStock.com/gorchittza2012

Read Next:

• Top Health Benefits of Cherries & How to Enjoy Them
• Healthy Summer Desserts to Sweeten the End of a Nourishing Meal

The post 7 Fresh and Dried Apricot Recipes Packed with Nutrients appeared first on Food Revolution Network.