Category Archives: Food Products & Recipes

Seeds pack a punch – recipes

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Chia seeds

Seeds are nutrient-dense and packed with vitamins and minerals, especially iron, magnesium, calcium and phosphorus. Different varieties of seeds offer a variety of additional nutrients, such as selenium in sesame seeds, or an extra dose of B and E vitamins in sunflower seeds. In addition, seeds include healthy fats and plenty of fiber, so they’re well worth including in your diet.

Sesame seeds

Some seeds you may want to include in your diet on a regular basis include sesame seeds, pumpkin seeds (pepitas), sunflower seeds, chia and flax seeds. Sprinkling them on salads, or adding them to a smoothie are simple ways to include more seeds into your diet. Not to be forgotten are the spice seeds such as cumin and coriander, often ground for extra flavor.

To keep them fresh for longer, it’s best to purchase your seeds raw and whole. Toasting them in the oven or in a dry skillet gives them extra flavor. Grind them in a small coffee-grinder as needed. Be sure to store ground seeds in the refrigerator as they can go rancid easily.

Recipes

  • Asian Coleslaw with Sesame Seeds
  • Chocolate Chia Pudding

Asian Coleslaw with sesame seeds

  • 2 cups green cabbage, finely shredded
  • 2 cups red cabbage, finely shredded
  • 1 carrot shredded
  • ½ cup celery, finely sliced
  • ½ cup sweet onion, finely chopped
  • ½ cup fresh cilantro, minced
  • 2 tablespoons raw sesame seeds
  • ¼ cup seasoned rice vinegar
  • 2 tablespoons apple juice, frozen concentrate
  • 1 tablespoon soy sauce
  • 1 tablespoon fresh ginger, minced
  • 1 garlic clove, minced
  • ¼ teaspoon black pepper

Combine the green cabbage, red cabbage, carrot, celery, onion, and cilantro in a large bowl.
Toast the sesame seeds in a heavy skillet over high heat for about 2 minutes, stirring constantly until
they begin to pop and become fragrant. Cool, then grind them in a small grinder and add to the salad.
To make the dressing, combine the rice vinegar, apple juice concentrate, soy sauce, ginger, garlic, and
black pepper in a small bowl.
Just before serving, pour the dressing over the salad and toss until evenly distributed. This salad is best
served immediately.

Chocolate Chia Pudding

  • 1/4 cup unsweetened cocoa powder
  • 3-5 Tbsp maple syrup
  • 1/2 tsp ground cinnamon (optional)
  • 1 pinch sea salt
  • 1/2 tsp vanilla extract
  • 1 ½ cups unsweetened almond milk or light coconut milk
  • 1/2 cup chia seeds

To a small mixing bowl add cocoa powder, maple syrup, ground cinnamon, salt, and vanilla and whisk to combine. Then add a little dairy-free milk at a time and whisk until a paste forms. Then add remaining dairy-free milk and whisk until smooth.

Add chia seeds and whisk once more to combine. Then cover and refrigerate overnight, or at least 3-5 hours (until it’s achieved a pudding-like consistency). It may also be helpful to give the mixture an extra whisk/stir once it has been in the refrigerator for 30-45 minutes.

Chia pudding will keep for a few days in the refrigerator. Freezing is not recommended.

Plant-based egg market grows

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JUST Egg, the plant-based egg company, has announced that it has sold the equivalent of over 500 million eggs since its inception in 2019.  With their continual expansion, they are one of the fastest-growing egg brands nationwide.

Josh Tetrick, CEO and co-founder of JUST Egg, said, “We started with a hope that one of the many tens of thousands of plants in nature would be able to scramble like an egg. And a team made up of scientists, engineers, and chefs from across the world turned that hope into the one of the most innovative and impactful products in the market. We’re 500 million steps closer to a more sustainable food system, but we’ve got a long way to go. ”

By crafting eggs from plants, JUST Egg has mitigated the release of 87 million kg of CO2e, conserved 18.3 billion gallons of water, and preserved 26,900 acres of land previously earmarked for soy and corn cultivation. It’s the same impact as removing 18,913 cars from the road for a year, saving 32 Central Parks’ worth of land, and preserving 27,727 Olympic-sized swimming pools of water. These figures highlight the environmental toll of traditional chicken eggs while underscoring the efficiency of JUST Egg’s key ingredient, the mung bean.

Another factor contributing to the use of plant-based eggs is the risk of Avian flu.  Nearly 82 million chickens, ducks and turkeys have been killed in the US alone since 2022 in an effort to contain the virus.  This has at times caused egg shortages and added to their expense, encouraging workplaces to think about plant-based substitutions, especially in baked goods.

For example, a school district in Denver, Colorado, decided to cut its carbon emissions and save money by removing animal products from all baked goods made in its in-house bakery. Through this initiative, the school district has removed from its supply 3930 pounds of eggs, as well as 3450 pounds of milk powder, that it used each year.  It is now using applesauce and soy oil instead.

Let’s hope that the switch to plant-based alternatives to eggs continues to grow, helping to reduce the impact of animal agriculture and save the lives of countless chickens. Here are some other egg substitution ideas.

Oscar Mayer launches vegan hot dogs

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Another American household item is getting vegan makeover. Iconic Oscar Mayer is launching its first-ever plant-based hot dogs. Teaming up with venture TheNotCompany, Oscar Mayer’s NotHotDogs, produced by the giant food conglomerate Kraft Heinz, promise the savory and smoky experience that Oscar Meyer fans have known in meat products for over 140 years.

“At The Kraft Heinz Not Company, our goal is to create mouthwatering, plant-based foods that are delicious and accessible for everyone – from the devoted vegan to the plant-based curious,” said Lucho Lopez-May, CEO of The Kraft Heinz Not Company. “We know people are hungry for plant-based meat options from brands they know and trust. In launching the joint venture’s first product in the plant-based meat category, we saw an opportunity to satisfy these consumer cravings, leveraging NotCo’s revolutionary AI technology and the power, equity, and legacy of the Oscar Mayer brand.”

Oscar Mayer’s plant based offerings will include both hot dogs and sausages. Oscar Mayer NotHotDogs will be available in bun length, and Oscar Mayer NotSausages will be available in Bratwurst and Italian sausage flavors. The products will roll out at national retail stores later this year, just in time for grilling season.

The plant-based market in the United States is projected to grow from $8.3 billion in 2023 to $19 billion by 2030 and The Kraft Heinz Not Company plans to benefit from this growth by continuing its expansion into additional categories of plant-based alternatives.

Merger creates largest vegan fast-food business

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Oregon-based Next Level Burger (NLB) has announced its acquisition of Veggie Grill.  Renamed “Veggie Grill by Next Level,” together they comprise one of the largest vegan fast-food businesses in the world.

Although they have different histories, NLB and Veggie Grill both share a common mission, to give consumers a healthier, more sustainable, choice of fast food. 

Veggie Grill was founded in 2006 in Orange County, CA, with a mission to transform fast-food culture with a completely plant-based menu. Since then, it grew to a chain of 30 locations, but more recently had to reduce its location count to 17. VegInvest, a committed vegan investment fund, stepped in to save the Veggie Grill brand and mission from bankruptcy last year after they reached a make-or-break moment in their continuance.

Next Level Burger, founded in 2013 in Bend, OR, was based on the foundation of offering plant-based burgers. In 2015, they opened another standalone location in Portland, OR, and then expanded to several locations inside of Whole Foods Markets. In then they have added several additional standalone locations. Their philosophy is to use only organic produce and non-GMO ingredients, while paying team members living wages. They now serve millions of guests across six states. VegInvest facilitated the merger and has joined Next Level as a mission-aligned shareholder and partner.

Next Level CEO, Matthew De Gruyter, is excited to take his plan of opening 1,000 vegan fast-food outlets nationwide to the next level, with Veggie Grill by Next Level along for the ride. “We’re asking folks far and wide on social media and in person what they would love to see change with this new era of Veggie Grill by Next Level,” he says. “We do plan to bring back some fan favorites, but of course, made with organic and non-GMO ingredients.”

Vegan baby food

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Feeding an infant vegan baby food is the healthiest and easiest choice, since there are many health benefits to avoiding animal products and using simple whole plant-based foods. Fortunately there are several good brands available, and simple vegan starter foods can easily be made at home.

It is usually recommended to start introducing solid foods to an infant at around 6 months of age, or when they can sit up independently and start to show an interest in what you are eating.  It’s a good idea to offer solids when both the baby and the parent (or caregiver) are happy and relaxed, such as after a feed of breastmilk or formula, rather than when they are hungry and cranky, or sleepy.

First attempts may be as little as just one or two teaspoonfuls, but as the child develops a taste for solid food this will increase.  By 12 months, they are likely to be eating three small meals a day, along with some breastmilk or infant formula. To ensure that the infant gets critical nutrients which may not be passed through the breastmilk in sufficient quantities, a suitable child-formula vitamin supplement that includes vitamins B12 and D should be used.

Start with a simple smooth puree with just one ingredient, such as cooked carrot, squash or sweet potato.  Avoid adding any salt or sugar, as you want them to develop a taste for the whole food by itself.  I found that preparing food in batches that were then frozen in ice cube trays gave me the flexibility to introduce one (defrosted) ice cube of a vegetable at a time.

Gradually increase the thickness of the puree and introduce different vegetables and fruits, then grains such as oats and quinoa, and tofu. Finger foods such as carrot sticks are good for teething and for allowing more independence.  Offering plenty of variety will enable the child to get used to many different flavors and textures before the picky eating phase.

Commercial options are useful if you’re short on time, if you’re traveling with the baby, or just out and about.  Jars of baby food are easy to use until the infant starts wanting to feed themselves.  Airtight pouches are easy for a child to hold and suck on without making a mess.

Good brands to consider are Beech-Nut Foods, NurturMe, Once Upon a Farm and Earth’s Best.

Comfort food goes vegan

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Good news! The classic Kraft mac & cheese that everyone knows is now going to have a dairy-free option for Americans. Kraft Heinz announced last Wednesday that their new plant-based product will be hitting grocery store shelves in the United States for the first time. Kraft Heinz began selling vegan mac in Australia in 2021, but this will be the first time it’s been sold in the U.S.

The company is calling it NotMac&Cheese and it will be the third product created by the joint venture between Kraft Heinz and TheNotCompany, a Chicago startup that makes plant-based milk, burgers and other products. The venture, called the Kraft Heinz Not Company, has previously collaborated on NotCheese Slices and NotMayo.

NotMac&Cheese will be available in two flavors − original and white cheddar − and will begin rolling out on shelves across the country now through early 2024, according to the news release announcing the product. The company claims the new recipe has the same creamy texture and flavor of its beloved 85-year-old original product but replaces dairy with ingredients like fava bean protein and coconut oil powder.

“The Kraft Heinz Not Company creates plant-based versions of fan-favorite foods that taste like the real thing, yet don’t require people to drastically change their eating habits,” says Lucho Lopez-May, CEO of The Kraft Heinz Not Company, in the news release.

There’s more to come. According to a press release, the Kraft Heinz Not Company plans to “scale into several more categories” and begin international expansion in 2024.

Vegan yogurts – so many to choose from

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Yogurt has always been popular as a breakfast food, dessert or snack, and vegan options are widely available in almost every grocery store these days.  Most brands are made from soy, coconut, cashew, oat or almond milk, and have an ever-increasing range of flavors to choose from.

Vegan yogurts have many advantages.  The health advantages of switching to vegan products include reducing the intake of saturated fat and cholesterol and avoiding lactose, the sugar primarily found in milk and dairy products. This is particularly important for the 36% of Americans, and 68% of the world population that have some degree of lactose intolerance.

In addition, the dairy industry contributes to around 4% of global greenhouse gas emissions, and uses up vast amounts of land and freshwater.  Vegan products carry a much smaller environmental footprint.

The ethical considerations of reducing the suffering of dairy cows that are repeatedly impregnated every year, and then have their babies taken from them so that they can be milked for human consumption, is also important to remember.

Nutritionally, the amount of protein varies, depending on the base used – soy has the most protein, while almond and coconut yogurt contain very little, with oat yogurt somewhere in between.  You can always sprinkle chopped nuts on your yogurt to add extra protein for young children and seniors who may need a little extra.

Most vegan yogurts have extra calcium, vitamins D and B12, plus live and active cultures which may contribute to gut health.  Many are made of organic ingredients which are better for us and the environment.  Choose an unsweetened yogurt and add your own fruit, if seeking to reduce your sugar intake.

Mexican food, vegan style

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Mexican cuisine is one of the easiest in which to find good vegan options, given that it is traditionally cooked with a lot of beans, rice and vegetables.  If you’re looking for a restaurant in a town with limited vegan options, a Mexican restaurant will often be your best bet.  A key question to ask is whether they use lard in their refried beans.  Whole beans are a good choice if lard is used in the refried beans. At most Mexican family restaurants, you will likely have the choice of a bean and veggie burrito, veggie fajitas, vegetable enchiladas, veggie tacos, and other options.  Just ask them to hold the cheese and sour cream and you’ll have a delicious and wholesome meal.  Salsa and corn chips are always vegan and delicious as a starter.  

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Is gelatin vegetarian?

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The rumors are true. Marshmallows, Jell-O, gummy bears ….while they are free of meat, fish, dairy and eggs, these foods usually aren’t vegetarian. That’s because they contain gelatin, a substance used to create the “fun,” gooey, chewy textures we expect from these foods. It’s also used as a thickening agent in some gravies, cake icings, cream cheeses, soups, and sauces. Some chewing gum brands include gelatin, and it’s also occasionally present in drinks.  

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Beans, Beans, Beans

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Legumes (a family of foods that includes beans, peas and lentils, plus foods made from them such as soy products) are among the most versatile kinds of plant foods, but they don’t always get the attention they deserve. At restaurants you may find them in a garbanzo bean curry, falafel, a tofu stir-fry or a black bean burrito, for example. At summer picnics, three-bean salad or baked beans are often favorite options.

They are an important part of a plant-based diet. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long term health of those who consume beans regularly. The same goes for other legumes such lentils and peas. It seems that one of the things people living in blue zones (regions known for the longevity of the people who live there) have in common is that beans form a regular part of their diet.   Their health benefits derive from direct attributes, such as their low saturated fat content and high content of vitamins, minerals, fiber and phytonutrients, substances only found in plant foods that act to help prevent cancer and many other diseases.  

The vitamin profile of beans  includes vitamin C, and seven out of the eight B-vitamins – thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, and folate—but not vitamin B-12. Additionally, the mineral composition is quite notable, with amounts of calcium, magnesium, phosphorus, copper, manganese, selenium, iron, zinc, and potassium. Beans are a rich source of both soluble and insoluble fiber. On average, beans provide 7 or more grams of total dietary fiber per ½-cup serving. Dietary fiber intake contributes to feelings of fullness or satiety and helps maintain functioning of the digestive system.  

Beans are also a good source of protein. Just half a cup of black beans provides 8 grams of protein. It’s important to remember that there’s no need to combine beans with grains to meet all your protein needs. A variety of plant foods over the course of a day or two will do just fine. Unlike animal foods, beans are low in saturated fats and have no cholesterol.  If you worry about gas, introduce beans into your diet in small quantities and start with lentils. This will allow your gut bacteria to gradually adapt to the new foods in your diet, and so they’re less likely to cause a problem.

So add beans to your salads, use soy products such as tofu and tempeh regularly, enjoy chilis, curries, soups and stews with plenty of beans in them, and you’ll get an amazing boost to your nutrition. You can cook dried beans in bulk at home and store them in portion sized containers in the freezer, or you can buy canned beans for convenience. Lentils don’t need pre-cooking, which makes them more versatile.

To learn more about cooking with beans, see the online cooking series – Cooking with Amanda – Lentils and Beans.

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