This is one of those recipes that, on first look, may seem a bit bland. However, once these subtle flavors have simmered awhile, they come together in a complex and beautiful way! I have made this curry about once a week for months now, one of us is always craving it.

This dish is super quick and easy to prepare, packed with nutrition, and surprisingly tasty. I only use about 1 Tbsp of curry powder, but feel free to add more if you like it stronger and spicier. This is also great served with quinoa instead of brown rice!

1 medium onion, diced
2 medium carrots, sliced
1 small cauliflower, about 3 cups florets
1 pound super-firm tofu, cubed
1 Tbsp curry powder
1 can fire-roasted crushed tomatoes
1 cup vegetable broth
1 can chickpeas
1 cup frozen peas
1 can unsweetened coconut milk
Salt and pepper to taste
Fresh chopped cilantro for garnish (optional, but oh so good!)

In a large skillet over medium-high heat, sauté onion and carrot in olive oil until soft, about 5 minutes.

Add cauliflower, tofu, and curry powder, and stir well. Add tomatoes and vegetable broth and cook covered for about 10 minutes.

Add chickpeas, peas, coconut milk, salt and pepper, and cook uncovered for another 10 minutes or until sauce starts to thicken.

Serve over rice and garnish with fresh chopped cilantro.

Nutrition
Servings: 8
Per serving: 343 calories (142 from fat), 15.8g total fat, 10.3g saturated fat, 0mg cholesterol, 245mg sodium, 38.1g total carbohydrate (12.5g dietary fiber, 11.7g sugar), 16.8g protein, 69% vitamin A, 47% vitamin C, 21% calcium, 30% Iron

• Good Points: High in dietary fiber, manganese, vitamin C, and very high in vitamin A, vitamin B6, and protein

I know the name doesn’t really say much about this salad dressing, but you’ll have to trust me on this one, it is amazing! I’ve adapted this from the Engine 2 Diet’s “E2 Basics Dressing” (an even more anemic title than mine), and I make sure we always have a good supply on hand. I really don’t spend much time making this – it takes about 5 minutes to throw together and makes enough to last a week or so.

I’ve been trying to limit the amount of oil in my diet lately and the discovery of this dressing has made it surprisingly easy and delicious. I eat a huge salad of mixed greens every day and adding this dressing turns a simple salad into a nutritional powerhouse. I really like using Bragg’s Liquid Aminos as opposed to tamari or soy sauce. The flavor is great, there is no added sodium or preservatives, and it contains 16 essential and non-essential amino acids, the building blocks of protein!

Forget the name, go ahead and give this super easy dressing a try and let me know how much you love it!

6 Tbsp nutritional yeast
3 Tbsp tamari or Bragg’s Liquid Aminos
3 Tbsp Dijon mustard
3 Tbsp balsamic vinegar
3 Tbsp apple cider vinegar
6 Tbsp lemon or lime juice
3 Tbsp maple syrup or agave nectar
3 tsp vegetarian Worcestershire sauce
2 Tbsp flaxseed meal
1/4 cup cold water

Combine all ingredients in blender and mix well. Store in airtight container in the refrigerator.

Nutrition
Servings: 8
Per serving: 63 calories (12 from fat), 1.3g total fat, 0g trans fat, 0mg cholesterol, 180mg sodium, 47g total carbohydrate (2.8g dietary fiber, 5.8g sugar), 4.4g protein, 0% vitamin A, 9% vitamin C, 2% calcium, 10% Iron

• Good Points: Low in saturated fat, no cholesterol, high in dietary fiber, iron, manganese, niacin, pantothenic acid, phosphorus, potassium, riboflavin, selenium, thiamin, vitamin B6, vitamin C, and zinc

Cold winter nights demand comfort food, and this hearty potato bean soup delivers. This quick and easy soup is a great way to add healthy carbs and protein to your nutrition regimen without introducing a lot of fat. I make a big pot of this and it lasts a few days, so when we get home from a long day of work and working out, dinner is ready to go! I love the addition of Tofurky Italian Sausage, but it’s still great without it.

1 medium onion, diced
4 stalks celery, diced
2 cloves garlic, minced
3 lbs new potatoes, cut into bite-sized cubes
4 cups vegetable broth
4 cups water
2 cans white beans (cannellini, navy, great northern)
1 package Tofurky Italian Sausage, diced (optional)
salt and pepper to taste

In a large stock pot over medium-high heat, sauté onion 3-4 minutes or until soft. Add celery and garlic and cook for an additional 3-4 minutes.

Add potatoes, broth, and enough water to cover potatoes, and cook until potatoes are soft, about 15-20 minutes.

Add beans, sausage, salt and pepper, and cook for 5-10 minutes.

Transfer about 1/3 of the soup to blender and blend until smooth and creamy, then add it back into the soup. You can also use an immersion blender to accomplish this, just be sure to leave some of the potatoes intact.

Nutrition
Servings: 12
Per serving: 423 calories (50 from fat), 5.5g total fat, 0.8g saturated fat, 0mg cholesterol, 487mg sodium, 56g total carbohydrate (16.4g dietary fiber, 4.5g sugar), 29.9g protein, 3% vitamin A, 39% vitamin C, 20% calcium, 51% Iron

• Good Points: High in dietary fiber, protein, Vitamin C, Iron, manganese, and potassium

This is the fourth of an eight-part series: Principles of Plant-Based Nutrition

Principle #4: Genes Do Not Determine Disease On Their Own

For years medical science has studied genes and searched for which particular genes are responsible for producing diseases like obesity, diabetes, heart disease, and breast cancer. The traditional thought is that if we can isolate which genes cause which diseases, we can intercept the activities of these “bad” genes and prevent these diseases altogether. One of the problems with this line of thinking is that genes function only by being activated or expressed, and nutrition plays a critical role in determining which genes, whether they are “good” or “bad”, are expressed.

Genes are required by our bodies to produce health, in fact every biological event that occurs in our bodies originates from the activity of genes. If some of those genes act in the wrong way, they could lead to disease, but the idea of a single gene causing a single disease all on its own is no longer regarded as scientific truth. The scientific community has determined that for any given disease a host of genes are involved.

One study¹ was conducted on a little worm that has around 16,000 genes. We humans have about twice that many genes, or around 30,000. The researchers scored the ability of each of the worm’s genes, when turned on or off, to contribute to body weight. They discovered 417 genes that affected the body weight of the worm. If a tiny worm has over 400 genes that affect its body weight, and we have about twice the number of genes of the worm, it seems unlikely that we could isolate one gene responsible for obesity. The idea of finding the “fat gene” is really just a myth. There are many, many factors involved, and proper nutrition seems to be instrumental.

Studies of worldwide dietary lifestyle practices like The China Study have shown that genes were responsible for only 2-3% of cancer or heart disease risk. Genes may be responsible for these diseases getting started, but they are not the only factor involved. It has been found that nutrition plays a huge role in determining which genes get “turned on”, and which are suppressed. Animal-based foods tend to activate bad genes, while plant-based foods tend to suppress the activity of these same genes. A study² on rats who consumed animal protein had a 100% rate of liver cancer, and rats who consumed a plant-based diet had a 0% occurrence of the same cancer. Both sets of rats had the gene to cause this cancer, but only the rats on the animal-based diet had their gene activated.

We may have a gene in our body with the propensity for obesity, heart disease, even cancer, but we can effectively turn it off by not consuming animal-based foods! What a powerful conclusion!

¹Ashrafi K, Chang FY, Watts JL, et al. “Genome-wide RNAi analysis of Caenorhabitis elegans fat regulatory genes.” Nature 421 (2003): 268–272.
²Madhavan TV, and Gopalan C. ―The effect of dietary protein on carcinogenesis of aflatoxin.‖ Arch. Path. 85 (1968): 133–137.

• Try these Caramelized Brussels Sprouts -  they are loaded with cancer-fighting, plant-based nutrients!

This is the fourth of an eight-part series: Principles of Plant-Based Nutrition

Still looking for that amazing side dish to impress the in-laws? Want an awesome vegan dessert that will please everyone at the table, including all those non-vegan doubters? Check out some of the quick and easy recipes below! I’ve also included two main dish ideas – Tofurky’s Roast and Field Roast’s Celebration Roast. These meat substitutes are always a hit and the leftovers make for amazing sandwiches the following day. You can find them at Whole Foods, Trader Joe’s and other natural food stores.

I hope you have an amazing and delicious vegan Thanksgiving, full of friends, family, and fantastic food!

Soup

Roasted Butternut Squash & Pear Soup

Salad

Tomato Avocado Basil Dressing
Power Greens & Winter Fruit Salad

Sides

Caramelized Brussels Sprouts
Roasted Root Vegetables
Corn Bread

Main Dish

Tofurky Roast
Field Roast Celebration Roast

Dessert

Pumpkin Spice Ice Cream
Fall Pear & Apple Crisp

We just love Brussels sprouts and we were out at a nice restaurant recently and they had caramelized Brussels sprouts on the menu and we got really excited. We asked if they were cooked in butter (yes), and requested to have them cooked in olive oil instead. They said they couldn’t do it. We were bummed, but not for long.

I decided to make them myself using olive oil and the result was sublime. Beautifully caramelized Brussels sprouts and onions seasoned with toasted sesame seeds and coarse sea salt. This side dish is simple, fragrant, and just delightful.

It’s not always easy eating out as a vegan, that’s one of the main reasons why I started this blog. We may end up cooking more at home, but we eat a lot more food we know is better for us, loaded with plant-based nutritional value and tons of great flavor. Like these amazing Brussels sprouts!

2 Tbsp olive oil
3 cups fresh Brussels sprouts, sliced in half
1 onion, chopped
2 Tbsp sesame seeds
1/2 tsp coarse sea salt

Heat a heavy skillet (I love my cast iron) over medium-high heat, add sesame seeds and toast for about 3-5 minutes, or until golden brown and fragrant. Remove from pan and set aside.

Add 1 Tbsp olive oil and onions to hot pan and cook until caramelized – soft and nicely browned around the edges. Remove onions and set aside. Add 1 Tbsp olive oil to hot pan and add Brussels sprouts, placing them face down. Cook for 5-7 minutes, and when Brussels sprouts are beautifully caramelized, turn over and cook for an additional 5-7 minutes. Add onions back to pan to heat up, stirring to mix with Brussels sprouts.

Season with toasted sesame seeds and coarse sea salt.

Nutrition
Servings: 4
Per serving: 125 calories (85 from fat), 9.5g total fat, 1.4g saturated fat, 0mg cholesterol, 258mg sodium, 9.5g total carbohydrate (3.5g dietary fiber, 2.6g sugar), 3.3g protein, 10% vitamin A, 97% vitamin C, 8% calcium, 9% Iron

• Good Points: Great source of dietary fiber and Vitamin C

This roasted butternut squash and pear soup is aromatic, savory yet slightly sweet, and bursting with flavor. Smoky cumin and sweet cinnamon combine perfectly to make this soup rich, complex, and very satisfying.

I chose to leave out the non-dairy cream in this soup. I felt it was smooth and creamy enough on its own, and the lack of added fat makes this soup much healthier!

What do you think of this rich and flavorful fall soup? Let us know in the comments below!

2 Tbsp olive oil
1 medium butternut squash, peeled and diced (about 2 lbs)
1 medium onion, diced
3 cloves garlic, minced
3 ripe pears, peeled, cored, and diced
1/2 tsp cinnamon
1/4 tsp cumin
4 cups vegetable broth
1 sprig fresh rosemary
Salt and pepper to taste

Preheat oven to 425°

Lightly oil a glass baking dish or roasting pan with olive oil and add diced butternut squash. Drizzle a little olive oil on top, season with salt and pepper. Roast butternut squash in preheated oven for about 20 minutes, or until soft.

Heat a stock pot or Dutch oven over medium-high heat, add 1 Tbsp olive oil and diced onions. Cook onions for 3-4 minutes or until soft, add garlic and cook for 2 minutes. Add diced pears and cook for 2-3 minutes.

Transfer roasted butternut squash to stock pot and add cinnamon, cumin, a little salt and pepper, and cook for 1-2 minutes to release the aromatic spice flavors. Add vegetable broth and rosemary, bring to a boil, reduce heat, and simmer for 10-15 minutes. Remove woody rosemary stem if present.

Pour entire contents into blender if it’s large enough, if not you can do this in batches. You can also use an immersion blender if you have one. The idea is to blend this soup very well, we want a very smooth consistency, not chunky. Serve immediately.

Nutrition
Servings: 6
Per serving: 182 calories (54 from fat), 6g total fat, 1.1g saturated fat, 0mg cholesterol, 294mg sodium, 32.8g total carbohydrate (6g dietary fiber, 13.8g sugar), 1.7g protein, 200% vitamin A, 44% vitamin C, 8% calcium, 7% Iron

• Good Points: Good source of carbohydrates, high in dietary fiber, Vitamin A, and Vitamin C

Olive tapenades are a great appetizer to serve guests. They hold up well to sitting around for the duration of a party, can be eaten easily by hand, and are bursting with fresh Mediterranean flavor. The preferred green olive to use in this recipe is the Castelvetrano. Castelvetrano olives are produced exclusively in Castelvetrano, Sicily, and we eat them by the handful; they are bright green, rich, buttery, and not bitter at all. Fresh rosemary takes this tapenade to a distinctively higher level of taste, something your guests are sure to remember.

What’s your favorite olive? Share it with us in the comments section.

1/2 cup pitted black olives (kalamata)
1/2 cup pitted green olives (Castelvetrano)
2 cloves garlic, chopped
2 Tbsp capers
2 Tbsp fresh Italian parsley, chopped
1 Tbsp fresh rosemary, chopped
2 Tbsp lemon juice
2 Tbsp olive oil
Salt and pepper to taste

Combine all ingredients in a food processor and process just enough to chop finely, we don’t want our tapenade to turn into mush.

Serve on crusty french bread and garnish with roasted red peppers.

Nutrition
Servings: 12
Per serving: 37 calories (33 from fat), 3.7g total fat, 0.5g saturated fat, 0mg cholesterol, 193mg sodium, 1.6g total carbohydrate (0.6g dietary fiber, 0g sugar), 0.2g protein, 2% vitamin A, 4% vitamin C, 2% calcium, 4% Iron

• Good Points: Great source of omega-6 fatty acids

We’ve had this butternut squash sitting on the kitchen counter for about a week; I just didn’t know what to make with it. Then suddenly it hit me: Vegan Street Tacos with roasted butternut squash, pico de gallo, and cilantro lime cream sauce! Street tacos are typically sold out of stands or trucks, only have a few ingredients, and are eaten by hand. These vegan street tacos fit the bill; they’re made with soft corn tortillas wrapped around four very flavorful ingredients, but can be made in the comfort of your own cocina!

These are so simple and so tasty, I made these for dinner last night and I can’t wait to get home tonight to have leftovers! These tacos can be made with a myriad of ingredients so feel free to be creative. You can use brown rice, quinoa, pinto beans, sweet potatoes, tempeh, tofu, zucchini, chickpeas, the list is almost endless!

Share your favorite street taco ingredients in the comments section below!

1 medium-size butternut squash, peeled and diced into bite-size pieces
1 tsp olive oil
1 ripe tomato, diced
1/2 cup red onion, diced
1 jalapeño or serrano pepper, diced very finely
4 Tbsp lime juice, divided
1/2 cup silken tofu
1/4 cup fresh cilantro
2 cups black beans, cooked
salt & pepper to taste
8 soft corn tortillas

Preheat oven to 425°

Place diced butternut squash in a lightly oiled shallow baking dish or roasting pan, drizzle with a little olive oil and season with salt and pepper. Roast butternut squash for about 20-25 minutes, stirring once.

Pico de gallo: In a small bowl, combine tomato, onion, pepper, 2 Tbsp lime juice, and a dash of salt. Stir well and set aside.

Cilantro lime cream sauce: Combine in blender or food processor silken tofu, cilantro, 2 Tbsp lime juice and a pinch of salt. Blend or process until smooth and creamy.

Heat black beans in a small sauce pan over medium heat, adding water if necessary. Heat the corn tortillas in a heavy skillet, turning frequently.

Assemble tacos: Place a warm corn tortilla on a plate, add some black beans, roasted butternut squash, pico de gallo, and top with cilantro lime cream sauce. Repeat this process for the remaining tortillas. Eat with hands.

Nutrition
Servings: 8 tacos
Per serving: 254 calories (22 from fat), 2.4g total fat, 0g saturated fat, 0mg cholesterol, 168mg sodium, 47.1g total carbohydrate (9.9g dietary fiber, 2.9g sugar), 13.4g protein, 77% vitamin A, 20% vitamin C, 10% calcium, 18% Iron

• Good Points: High in protein, dietary fiber, magnesium, phosphorus, potassium, thiamin, and Vitamin A