Plant-Based Eggs Now at Whole Foods
The powdered egg substitute, made from plants, is meant to replace eggs in baking
Could you live without eggs if you could still make cookies?
Science just made being a vegan that much easier, as a new company is releasing a chicken-less egg made entirely of plants for baking.
Whole Foods in California is now selling an artificial egg replacement, the Daily Mail reports, made from plant parts and used in baking. The item, called Beyond Eggs, is a powder of sorts made from ground-up peas, sorghum, and other ingredients, NPR reports. According to NPR, tasters couldn't tell the difference between cookies made with real eggs and cookies baked with Beyond Eggs.
"Eggs are functionally incredible, they do everything from hold oil and water in mayo to making the muffin rise and holding scrambled eggs together," Josh Tetrick, the company's founder, told Daily Mail. So far, they've created "eggs" for baking, an eggless mayonnaise, and salad dressing.
"Our first attempts weren’t great, we tried to make a muffin using a mix of plants," Tetrick said. "Ours tasted really gummy, and didn’t have the ‘bounce’ we wanted. Our mayonnaise would not hold the oil and egg together, so had what looked like liquid syrup. Scrambled eggs were even worse — they just wouldn’t congeal at all, and had a really bad aftertaste."
Currently, the baking eggs and mayonnaise are set for production, but the scrambled eggs replacement needs more work. "Eventually we’ll get to one thing that will replace everything," Tetrick said, which might put plenty of hens out of work. Now we just have to find a solid butter substitute.
Vegan Slow Cooker Recipes
Last year was a rough year for slow cookers around our house. The one I bought when I first moved out on my own (over 20 years ago) finally stopped working and my husband dropped my back up. So, a new slow cooker was added to my birthday list and I’m happy to report we are back on crockpot cloud nine.
Over the past 20 years, most of my crock pot recipes involved meat–roasts, shredded pork, chicken, and ground beef. Those ingredients won’t be going in my new crockpot, so I had to go on the search for new recipes. Here’s a vegan slow-cooker recipe round-up I put together. Hope you enjoy them!
Here's What a Plant-Based Diet Is&mdashAnd What You Can & Can't Eat on One
You'll consume lots of plants, obvs. But a plant-based diet is way more flexible than you think.
It can be impossible to keep all the dietary buzzwords straight&mdashvegan, pescatarian, flexitarian, paleo&mdashfruitiarian? So where does "plant-based" eating fit in?
First of all, unlike some of these other concepts, plant-based eating is not a diet, and it&rsquos definitely not a passing fad. &ldquoIt&rsquos simply a new label for an eating style that has been around forever,&rdquo says nutritionist Wendy Bazilian, Dr.P.H., R.D.N. &ldquoIt&rsquos a guide, a road map to help you move toward health, while allowing for a lot of flexibility.&rdquo
&ldquoPlant-based&rdquo covers a lot of dietary ground. Bazilian points out that a while a vegan diet is certainly plant-based, so is a lifestyle in which you eat vegetarian most of the time, but indulge in turkey on Thanksgiving, or your mother&rsquos pot roast during Sunday dinner. In fact, some of the world&rsquos most popular&mdashand healthiest&mdashdiets, are plant-based by nature, while still including small amounts of meat. The Mediterranean diet, widely considered to be one of the healthiest eating styles in the world, includes fish, chicken, some low-fat dairy, and the occasional bite of red meat.
Some of the world&rsquos most popular&mdashand healthiest&mdashdiets, are plant-based by nature.
So what exactly does "plant-based" mean?
The American diet has long featured a big hunk of meat in the center of the plate, with a few vegetables scattered on the side as an afterthought. Plant-based simply means switching that equation around. Food grown from the earth, such as vegetables, fruits, beans, nuts, and whole grains, are front and center&mdashbasically, the A-listers of your plate&mdashwhile food derived from animals, such as beef, poultry, fish, and dairy, play more of a supporting role. &ldquoIt&rsquos not all-or-nothing,&rdquo says Bazilian, who is also an ambassador for California Walnuts. &ldquoYou don&rsquot have to go entirely meat-free to be more plant-based.&rdquo Plant-based also means eating more whole foods, while cutting down on processed foods.
What are the health benefits of plant-based foods?
As Bazilian points out, not all plant-based diets are equal. You can eat potato chips, white rice, and carrot cake and call it plant-based, but it will not do much for your health or weight. In fact, one large study found that while a plant-based diet focused on whole grains, fruits, and vegetables significantly lowered the risk of cardiovascular disease, a "plant-based" diet that included high-sugar, high-fat, processed foods such as sweets and soda, as well as refined grains and potatoes, had the opposite effect.
But if you stick with the plant-based foods you know are actually healthy, the benefits can include:
&bull A lower risk of developing type-2 diabetes
Even more important: If you're concerned with the increasingly alarming news about climate change, switching to a plant-based diet can help the planet by reducing global greenhouse emissions, reducing land clearing, and helping preserve the habitats of endangered species.
Can you lose weight on a plant-based diet?
Because "plant-based diet" is such a broad term, there is no clear answer about this, but &ldquoeverything points to yes for weight loss,&rdquo says Bazilian. Vegetables are high in nutrients and low in calories, she explains. &ldquoPlus they have higher satiety, so you don&rsquot have those energy highs and lows, and you don&rsquot get as many cravings.&rdquo In one study, overweight and obese subjects who followed a low-fat, whole-food, plant-based diet (with no calorie restrictions) for six months lost an average of 26 pounds.
What do you eat on a plant-based diet? And for protein, in particular?
Though it takes a little more planning, you can get all the protein you need from plants. In fact, Bazilian points out that several world-class athletes, including the most powerful of them all, Serena Williams, thrive on vegan or plant-based diets. Here are some protein-packed plant-based options:
&bull Tofu, 13 g protein per 3 oz. (try Hodo Moroccan Tofu Cubes)
&bull Walnuts, 4g protein per 1/4 cup. (try this Walnut Balsamic Spinach Salad recipe)
&bull Tempeh, 16g protein per 3 oz (try Lightlife Organic Tempeh)
&bull Edamame, 12 g protein per 2/3 cup (try this Edamame Hummus recipe)
&bull Chickpeas, 7g per 1/2 cup (try Banza Chickpea pastas)
&bull Black beans. 7g protein per 1/2 cup. (try this Santa Fe Corn Salad recipe)
&bull Peanut butter, 7g protein per 2 Tbsp (try Justin's Classic Peanut Butter)
&bull Steel Cut Oats, 4g protein per 1/2 cup (try Bob's Red Mill Organic Steel Cut Oats)
&bull Quinoa, 8g protein per 1/4 cup (try Lundberg Organic Tri-Color Quinoa)
How to start a plant-based diet:
Start by adding more plants to meals you already love, Bazilian suggests. "There are 21 meals in a week, so start by adding add fruits or vegetables to one a day. For example, if you eat eggs and toast for breakfast, add salsa, spinach, or avocado. If you add a soup or salad to your lunch or dinner every day, you'll be getting nutrient-dense vegetables."
As for your main dishes, Bazilian points out that while the popular new meatless meats, such as the Impossible Burger and Beyond Meat, are plant-based, they are also highly processed. &ldquoYou can get that meaty satisfaction from foods that are inherently healthy and not processed, like burgers made from mushrooms, or chorizo made from walnuts and black beans,&rdquo she says.
"Transition to a plant-based diet step-by-step, and it&rsquos easy," says Bazilian. "It&rsquos a no-risk proposition."
Like what you just read? You&rsquoll love our magazine! Gohere to subscribe. Don&rsquot miss a thing by downloading Apple Newshere and following Prevention. Oh,and we&rsquore on Instagram too.
Whole Food Plant-Based Diet Recipes
A whole food plant-based diet is based on foods derived from, you guessed it, plants. Lots of them. Piled high on your plate. What does that really mean? It means eating a wide range of unprocessed, or minimally processed vegetables, grains, fruits, nuts, and seeds. And it’s not as limiting as it sounds.
Plant-based diets focus on real food, whole ingredients, a spectrum of colors, and omitting animal products. There are many compelling studies that argue the benefits of this type of diet on both our health, and the health of the environment.
Try incorporating more of these type of meals into your everyday. The key to success is good recipes. So! If you’re looking for great plant-based recipes, I’m including all of my favorites here. Try swapping out a conventional taco night for this plant-based taco soup, making these quick vegan enchiladas, or this crowd-pleasing chana masala!
Spicy Tempeh Crumble Bowl
A riff on one of my favorite recipes in Andrea Nguyen's Vietnamese Food Any Day - a caramelized tempeh crumble. The sort of thing that immediately becomes the best component in your rice bowl.
Mushroom Scallion Tartine with Poblano Yogurt
A substantial, delicious, mushroom sheet pan sandwich recipe. You roast a bunch of mushrooms and scallions in a hot oven, whip up a simple poblano yogurt while those are roasting. So good!
Peace, Love & Energy Dip
The best thing in my refrigerator right now. It’s a dip! An updated version of the virtuous hippie spreads found for decades in California grocery co-ops and farmers’ markets.
Bryant Terry’s Amazing Green Rice
A very special green rice. A blender of green juice made from kale, spinach, and a creamy stock is cooked with onions, garlic, green pepper, and long-grain rice. It all cooks together into an intensely green and fragrant pot of fluffy grains.
Super Natural Vegan Sushi
This is homemade vegan sushi made with sweet potato fries, seasoned tofu, avocado, kale chips, and a whole grain sushi rice blend. A quick kiss of strong wasabi-spiked soy sauce is my preferred dipping sauce.
How to Make a Great Vegetarian Poke Bowl
Let's make a vegetarian poke bowl! They're fantastic this time of year because they're light, clean, filling but not heavy. Made with watermelon poke.
Caramelized Brussels Sprouts and Apples with Tofu
A Brussels sprout recipe for people who think they might not like them. Shredded Brussels sprout ribbons, apples, garlic, pine nuts, and tofu in a skillet with a hint of maple syrup.
Spaghetti with No-Cook Sauce
A tangle of spaghetti, olives, nuts, vegetables, and torn mozzarella in a no-cook, lemon-zested tomato sauce. A recipe for a hot night when tomato season is at its peak.
How to Cook Beans that are Tender, Creamy, and Nearly Perfect
The best way I know to cook beans, and the one I always return to. A version of the much-loved Tuscan bean recipe - fagioli al fiasco. Traditionally, beans were baked overnight in a Chianti bottle placed near the embers of that night's fire. While not exactly authentic (no fire here), I do a riff on the general idea, using a low-temperature oven and enamel-lined pot.
Watermelon Raspberry Breakfast Bowl
This chia-centric Watermelon Raspberry Breakfast Bowl is an A-plus make-ahead blender breakfast.
A note about animal foods
A plant-based diet can exclude all or most animal foods, but it can also mean eating proportionately more foods from plant sources. While this meal plan doesn't include animal foods, that doesn't mean you have to get rid of them entirely.
Should you want to include animal foods, consider using them as a complement to your meal rather than the centerpiece. A few meals over the course of the week that include a small amount of animal foods may be a good place to start.
For example, you can have scrambled eggs with a veggie hash and avocado once a week, or sprinkle some cheese on your black bean quesadilla.
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What foods are allowed on a plant-based diet?
Most foods can fit into a plant-based diet. What's more important than the specific plant foods you're eating is that you're eating plant foods at every meal. "When following a plant-based diet, aim to incorporate more plants into all your eating occasions," says Gorin. "I advise my clients to incorporate a fruit or vegetable into every meal or snack. Then, aim to have some of your protein and healthy fat sources be plant-based—for instance, chickpeas or lentils in a power bowl, and pistachios or a sliver of avocado at snack time," Gorin says.
By going plant-based, you'll feel better, have more energy, help your body fight off disease, lose weight, among other plant-based benefits.
To get started, here's exactly what you can eat, as well as the things you might want to avoid on a plant-based diet.
Plant-Based Eggs Now at Whole Foods - Recipes
In-Person, Zoom, Skype, and Phone Sessions All Work Well
2 tbsp coconut oil
1 Onion, chopped small or
3 cloves Garlic, minced
Substitue for garlic and onions: 2 tsp Asafoetida, also known as hing
1 Hot Red Chilli, chopped fine (optional)
Thumb sized piece Ginger, minced
3 tsp Sea Salt
2 tsp Ground Turmeric
2 tsp Black Mustard Seeds
2 tsp Ground Coriander
2 tsp Ground Cumin
4 tbs Tomato Puree
2 tbs lemon juice, or apple cider
2 cans Chickpeas, drained
1 can Coconut Milk
2 cups water
1. Place a large saucepan over a medium heat and add the oil. When the pan is hot add the onion, garlic, chilli & ginger, cook for 10 minutes – stirring often. If you choose Asafoetida instead of garlic and onions, add this now.
2. Add the all the spices & cook whilst stirring for another 3-4 minutes to let the spices roast & release their aromatics. Throw in the tomato puree and cook for 1 more minute before adding the chickpeas.
3. Add lemon juice, stir
4. Add coconut milk, stir
5. Let gently simmer (almost no bubbles from boiling) for 12 mins.
6. Add water gradually – stopping when you reach consistency you like.
Plant Based, Gluten and Grain Free
1 cup sweet potatioes, matchstick shapes
1 cup zucchini, match stick shapes
1 cup cooked garbanzo beans
5 tsp onion powder or 2 tsp hing
2 tsp white or cider vinegar
Heat up cast iron or stainless steel skillet on medium heat with about 1 Tbsp of coconut oil.
Combine vegetables into large bowl
In separate bowl, combine garbanzo bean flour and water stirring briskly.
Combine psyllium and 1/4 cup water in sparate small bowl stirring briskly - psyllium will thichen - it should be like thick pancake batter. If it is too thick add some water to thin. Add immediately to the garbanzo bean flour batter and stir batter briskly for 4 mins.
Add psices to batter and stir
Add batter to vegetable mixture and combine.
Spoon mixture onto skillet, making pancakes about the diameter of your hand width. Press mixture down with spatula to make pancakes thin.
Let first side fry on medium low for 15 mins - do not disturb.
Lift sides of pancake up with spatula, drip more coconut oil under pancakes, let fry until cripsy, flip. Make sure pan well oiled with coconut oil.
Vegetable Soup in Thick Stock
Plant Based, Grain and Gluten Free
1.5 cups of chopped cabbage
1.5 - 2 cups of cooked navy beans
2 rounded tbsp of onion powder or 3/4 tbsp
1 rounded tbsp of conrstarch
Water - enough to cover vegetables in pan
Cut potatoes and cabbage wedges into chunks, 1 inch in width.
Heat 2 - 3 tbsp of coconut oil in large heavy pot. Add oinions and saute for 3 - 5 minutes.
Add all vegetables,spices, and beans on the above list up to the cornstarch.
Add enough water to cover pluss a little more.
Bring pot to a boil then reduce to medium heat, cover pot, simmer for 20 minutes.
Keep checking to see how much water you might want to add.
After 20 mins, mix 2 rounded tbsp of cornstarch in a cup with 2 tbsp of water, mix thoroughly. Stir into soup mixture and stir mixture for 5 mins, keeping pot on low heat. This will thicken the soup stock.
Creamy Pot Pie
Plant Based, Gluten Free
1.5 medium leeks
1 cup green peas frozen
1.5 cups chopped asparagus
2 gluten free pie crusts
Cashews – raw uncooked – 1 cup
3 vegetable bouillon cubes – good quality – health food store- I use Rapunzel not salted
1 cup of So Delicious Coconut Creamer
2 large bay leaves or 3 to 4 small
Two heaping TBSP Earth Balance Coconut Spread
Preheat oven to 400 degrees.
• Saute vegetables except peas until 1/2 done.
• Put all ingredients listed in “Plant Based Sauce” into blender. If too thick and won’t blend, add more coconut milk. This sauce should be extremely thick thicker than pancake mix. Add the coconut milk gradually – you may only need ¾ of a cup.
• Put all vegetables into pie shell, pour sauce over vegetables. Sauce should be so thick that it stays on top (but will melt and sink down into pie when cooked). Take second pie shell, turn upside down and remove from pan, place on top of filled pie shell, and push down on it and rework it to create a top instead of the bottom that it was fashioned to be. Don’t worry if it breaks apart just pinch the pieces back together if they come apart. The doe is moldable. Go around edges with wet fingers and seal the edges, pinching the two pie shells together.
• Bake about 15 mins – until pie shell is crispy and brown on the outside.
• Let stand 15 mins to cool – very important – other wise the sauce will be runny and thin.
Easy, Gluten Free, Plant Based
1.5 tsp lemon juice
2 tsp onion powder
1 tsp smoked paprika
2 tsp curry powder
1 refrigerated capsule of probiotic (Renew Life, Ulitmate Flora, 30 Billion)
Blend in blender, add water as needed, hopefully no more than 1/2 cup, should be extremely thick
Leave in blender overnight to ferment
Place in glass container and refrigerate overnight.
Slice and serve. Keep in fridge.
7 small red potatoes – 3 inches wide. If they are wider then use less potatoes
Any combination of the following 1 zucchini, one small bunch asparagus, 2.5 cup brussel sprouts, 1 yellow summer squash
½ red onion
1 fresh ripe tomato, can substitute small salad tomatoes
1.5 rounded TBSP Italian seasoning
Salt and Pepper
1. Cut potatoes into ¾ inch chunks. Spread onto a cookie sheet. Drizzle with olive oil. Sprinkle with ¾ TBSP Italian seasoning. Salt and pepper. Preheat oven to 350. Bake potatoes for 20 mins.
2. Cut tomatoes into ½ inch chunks. Vegetables may use any of the following – about 4.5 cups total not including tomatoes, onions or potatoes: Cut zucchini and summer squash into 4 inch long ½ inch wide strips. Cut Brussel sprouts in half. Cut asparagus stem in half – discard the lower half. Place vegetables on cookie sheet. Drizzle with olive oil. Sprinkle with ¾ TBSP Italian seasoning. Salt and pepper.
3. Place this cookie sheet into the oven on a separate shelf from the potatoes and cook for 15 mins. Potatoes stay in the oven.
4. Now place tomatoes and sliced onions on top of zucchini and squash and cook everything for a remaining 5 mins.
5. Example: If the potatoes go in at 6pm, then the zucchini and squash go in at 6:20 pm. Both the potatoes and the zucchini and squash cook from 6:20 until 6:40. Then the tomatoes and onions are added on top of veggie sheet, and everything cooks for another 5 mins. Nothing is removed from the oven until 6:45pm.
6. Tip: Be sure that the vegetables are spread out and not touching one another. This will allow them to turn a crispy brown.
7. At the end, combine all vegetables onto one cookie sheet and serve immediately.
8. For big crowds, cook double the amount. Cook potatoes on 2 separate cookie sheets for 40 to 45 mins, until brown and crispy. Remove from oven. Then cook remaining veggies on 2 separate cookie sheets for 15 to 20, adding the onions and tomatoes at the last 5 mins.
1 package square egg roll wraps – about 4” x 4”. Nasoya egg rolls will be crispy, crunchy and brown. They contain eggs. You can experiment with egg free, vegan wraps and it is possible to find ones that fry as nicely as Nasoya. Do not use rice wraps.
1 large zucchini - chopped in 3 inch long strips, the diameter of a pencil
2 yellow squash – chopped in 3 inch long strips, the diameter of a pencil.
3 Rounded TBSP ginger
3 Rounded TBSP garlic
1 Lime – scoop out whole lime – juice and flesh out of skin. Mash and cut into tiny pieces.
3 Rounded TBSP Almond Butter
Salt to taste
1) Place large heavy glass serving dish in freezer.
2) Using very large fry pan sauté ginger and garlic in fry pan.
3) Add zucchini and squash and sauté until tender.
4) Mix in the lime mash and the almond butter.
5) Remove glass dish from freezer. Put contents of fry pan into dish, which will cool the mixture down enough to be handled.
6) Place one wrap on plate with one corner pointing towards you and one away. Place one rounded tsp of mixture in glass dish into an egg roll. You need less than you think. Start rolling the egg roll up at the corner closest to you. Fold left and right edges towards the middle as you roll up the wrap.
7) Place egg roll with exposed corner facing down in frying pan, so that it will seal. Lightly fry each egg roll on both sides and place into serving dish. Egg rolls should be crispy, crunchy and lightly browned.
Exotic Chickpea Chicken Salad
2 cups chickpeas or Quorn vegan chicken pieces
.5 cup EACH of onions, sweet pickles, celery
.75 cup Veganese – vegan mayonnaise
.5 black olives
.5 cup chopped basil
.5 cup petite size frozen peas warmed – optional
5 dried apricots – sliced into very thin slivers
1 tsp tumeric
2 tbsp mustard
2 rounded tbsp onion powder
Salt and pepper
1. If using chickpeas, put them in a bowl and mash them with a potato masher until 1/2 are mashed.
2. If using Quorn veggie chicken, fry until lightly brown with spatula, cut each piece in half with spatula while frying.
3. Combine all ingredients in large bowl and you are ready to go.
4. Toast a gluten free bread, put Veganese on bread with piece of letuce, put vegan chicken salad on top.
Broccoli - cut in thin slivers
Carrots - cut like quarters
Quorn Chicken Tenders Vegan- many mainstream grocery stores carry this now. Whole Foods carries. Soy, wheat, gluten, dairy free.
1 c seasoned rice vinegar
1 c tamari or soy sauce - LOW SODIUM
1/4 c minced fresh cilantro
Cut vegetables as directed above - need 4 cups total from the above list.
Saute vegetables in heavy fry pan until 1/2 done. Start with carrots, broccoli, green beans and cook until 1/2 done. Add lighter vegetables - kale, cabbage - and cook until done.
Sauce: Mix all above ingredients together and pour over vegetables.
1 medum smallish butternut squash if you use bigger squash need to add more of other ingredients too
1 medium onion
4 cloves garlic
3 bullion cubes Rapunzel low sodium best
4 Tbsp thyme
2 tsp nutmeg
1/3 cup pumpkin seeds, sauted until lightly brown.
2 cups of water or more
Salt to taste
Optional: Replace water with So Delicious Coconut mild
Note: many butternut squash soup recipes call for peeling squash while it is raw. This is extremely laborious and totally unnecessary because the soup is blended. Also the skin is nutritious. Also not necessary to peel garlic for same reason.
1. Cut squash lengthwise in half and remove seeds.
2. Place squash into baking dish with the flat open side facing down.
3. Bake 350 for 40 mins or until completely tender.
4. Remove squash from baking dish, slice into 3 inch slices.
5. Place all 3 cubes of bullion into blender add 2 cups of water into blender. Blend for 2 mins.
6. Peel onion and saute until cooked.
7. Slice pears into 3 inch slices.
8. Place cooked squash into blender with blended bullion, blend for 3 mins, adding more water until you have a thick soupy consistency.
9. Add onion, garlic, pears, thyme, nutmeg into blender. Blend until all ingredients well mixed. May need to add more water. Should be thick. Can replace all or one half of water with So Delicious Coconut creamer.
10. Salt to taste blend salt after adding.
11. Reheat the blended soup place in bowl add 1 to 2 tbsp of pumpkin seeds on top.
Great for digestive issues
2 cups cauliflower, zucchini, squash
(use whatever vegetables you like)
1 Tbsp fresh grated ginger
1 tsp salt, or salt to taste
Place mung beans in water in a heavy sauce pan.
Add carrots, turn to a medium or medium low heat and simmer gently for 20 minutes and beans are beginning to get soft.
Add remainder of vegetables, and cook for about 10 more mins.
Stop cooking when you see the mung beans split slightly open. If you cook too long will get mushy.
Seasonings: In heavy fry pan, heat the coconut oil, add all spices and lightly saute for 7 mins. Mix into mung beans and stir thoroughly.
Serve over brown rice or quinoa.
New Recipes at Bottom
1. 1 big bunch of cilantro 1 thumb of ginger 1 lemon
one apple 2 celery stalks.
2. 1 carrots, 2 celery stalks, 4 cups of tightly packed baby spinach, 1/2 cucumber, 1 apple, thumb of ginger.
3. 2 medium pink or red grapefruits 1 bunch of parsley - flat leaf only one thumb ginger.
Pumpkin Cornbread Muffins
1 cup medium-grind cornmeal
1 cup gluten-free, multi-blend flour (almond flour works fine)
1/2 tsp. pink salt
3 tsp. baking powder
2 tbsp psyllium husk powder
1/4 cup coconut oil
1/4 cup maple syrup or honey
1 cup canned pumpkin
1 cup milk of choice – So Delicious Coconut Creamer is best
2 tbsp lemon juice
3 tsp cinnanmon, cardamom or nutmeg
1. Preheat oven to 425 degrees F. Line muffin pan with liners. Need about 10 wells in muffin pan
2. In medium bowl, combine dry ingredients – except the psyllium
3. In blender, combine wet ingredients. Add psyllium by sprinkling lightly throughout blender and blend.
4. Pour blender contents into bowl of dry ingredients. Mix together.
5. Scoop batter into each muffin well until it has a dome shaped top just below the surface of the muffin pan.
6. Cook in oven for 20 to 25 mins until muffins are spongey to the touch. Cool for 10.
Black Eyed Peas in Coconut Lemon Sauce
Easy - 30 mins.
BLACK EYED PEAS - two options
Option 1: SUPER EASY: 2.5 - 15.8 oz cans of black eyed peas or
Option 2: 35 oz dry black eyed peas cooked from scratch: Put black eyed peas into pan with about 3 inches of water above the peas. Boil for 1 min. Set aside to soak for one hour. Then simmer in same pot for one hour. Creates a delicious gravy and oh so much better than the canned. Keep adding water if necessary to keep a generous bean gravy in the pot. Better to have too little water and add gradually, then to have too much water.
1 Onion medium diced
1 TBSP lemon juice, or apple cider vinegar
2 TBSP grated ginger
5 cloves of regular size garlic
2 tsp of coriander
1 tsp of turmeric
1 tsp chili powder - optional
3/4 can of Thai Coconut Milk
1 TBSP cilantro
1. Put black eyed peas in large pan with the gravy they produced through cooking or some of the liquid from the can. (Optional: If you use canned peas you might want to thicken bean gravy as follows: when peas are cooked take 1/3 of the peas along with ¼ cup of fluids from can, blend in blender until a thick gravy pour back into pot with rest of peas).
2. Sauté onion in frying pan with olive oil on medium high heat. Once carmelized (onion turns browns at edges), lower heat and add garlic and ginger and sauté 4 more mins.
3. Keep heat low because garlic can easily burn and then looses its taste.
4. Add coriander, turmeric and chili powder and sauté for about 1 more min..
5. Add lemon.
6. Add coconut milk.
7. Taste and you should taste the tang of the lemon and a hint of the ginger. If not add more of each. Do not add too much of either or it will hide the other flavors.
8. Garnish each serving with 1 TBSP of chopped cilantro when you serve it.
4 cloves garlic
1 tbsp rosemary
3 fresh bay leaves
1 tsp Vegan Worcestershire sauce
¼ cup fresh parsley
3 tbsp tomato paste
1 16oz can diced tomatoes
3 bullion cubes, vegan and low sodium
½ cup of red lentils
I/3 of medium size butternut squash
1 yellow squash or zucchini
1.5 cups chopped broccoli
salt and pepper to taste
1 tbsp olive oil
2.5 cups oyster mushrooms
1 tbsp liquid smoke
2 tsp smoked paprika
2 tbsp coconut aminos (or soy or tamari)
1 tbsp maple syrup
1 tbsp olive oil
1. Dice garlic and shallot. In a large pot, saute garlic and shallots in olive oil
2. Add rosemary, bay leaves, Worcestershire sauce and parsley, and saute everything together – about 5 mins.
3. Add tomato paste, canned tomatoes, vegetable stock and 2 cups of water simmer 15 mins. This is a stew and is suppose to be thick. Add more water if you think necessary.
4. Peel squash with hand peeler and cut into 3/4 inch cubes. Add red lentils and butternut squash to pot check fluid levels and add water if necessary simmer about 15 mins - until red lentils are soft and squash is cooked. Add chopped broccoli 5 mins before this 15 min simmering period is over.
5. Slice squash or zucchini into thin rounds. Add to pot and cook about 7 mins more- until squash is tender.
6. Salt and pepper to taste
1. Shred mushrooms, into ¼ inch by 3 inch strips
2. Saute mushrooms in sauce pan in olive oil about 3 mins.
3. Add rest of ingredients and saute until mushrooms cooked.
Hilary's cooks craveable plant-based foods packed with whole veggies, grains, and beans that are always allergy-friendly. Taste and see the plantastic flavor in every bite! Find us In the freezer section of your local grocery store or shop online.
Find Hilary’s at a store near you!
Hilary’s products are available in stores nationwide. Click here to search for a store near you
Why "Free From"?
Hilary's creates craveable plant-based foods that are free from common allergens to help you make nutritious meals that are free from compromise. We use the term "free-from" to let you know what you won't find in our food—no wheat, gluten, soy, dairy, eggs, corn, or nuts.
Plant-Based Eggs Now at Whole Foods - Recipes
By Dave Moe, Food Processing Consultant
Pythagoreans*, vegetarians, vegans, pescatarians, flexitarians, omnivores and other eaters of food are being encouraged to pursue a “plant-based diet” (I prefer eating to diet) for a greater portion of their diet. Marketers and other “experts” have been successful in promoting this new description for meaningful eating. The words “plant-based” are used, stand-alone, or to compliment “organic,” “natural,” “clean,” “free from,” “no GMOs,” “healthy” or other commonly used label, marketing and promotional claims for food products. Many consumers now purchase and/or replace some animal-based products with plant-based foods.
To follow a true plant-based diet, only plant foods are consumed, and animal-based foods are never eaten. Eat mostly plant foods might be more typical. Animal foods includes meat, bone, eggs, milk, butter, gelatin, etc. The plant-food portion is focused on eating the whole food or a “minimally processed” version. Plant foods include fruits, vegetables, tubers, leafy greens, nuts, seeds, seaweed, legumes, grains, mushrooms, yeast, etc.
Examples of minimally processed plant foods are guacamole, hummus, salsa, peanut butter, oatmeal and vegetable broth. Many condiments, like mustard, soy sauce, hot sauce and vinegars are generally accepted. Corn tortillas, whole-wheat bread and pasta, and brown rice noodles are slightly more processed, but generally acceptable foods. Plant-based eating is starting to sound better when a little processing is added.
To feed the expected 10 billion population of the planet by 2050, something will have to change. The something includes a 50 percent reduction in red meat, sugar and refined grains with the reduction replaced with plant-based foods, according to the article “Food in the Anthropocene: EAT-Lancet commission on healthy diets from sustainable food systems,” published in The Lancet in January 2019. The report has stirred up a lot of comments and feedback from various meat and other interest groups. It also has challenged the “naysayers,” the “yeasayers” as well as the “regulators” to examine future food choices and trends.
The World Economic Forum also issued a report about the same time detailing the need to increase the availability for increased consumption of plant-based protein to improve human health and environmental sustainability. The report suggests animal-based and plant-based protein can coexist and complement each other as plant-based protein is ramped up. Synergies can exist between the animal and plant-based groups, and this is currently taking place.
The first dietary guidelines in the U.S. were issued in 1977 as a result of “The McGovern Report.” Recommendations called for decreased salt, fat and sugar consumption. Meat and other animal products were named as dietary foods that Americans needed to reduce due to rise in chronic diseases. The vested interest groups representing meat, milk, eggs, salt, sugar, etc. got bent-out-of-shape and recommended the dietary goals be withdrawn and reformulated to have the endorsement of the food industry. The sky is falling. This sounds like the same dialog we are having 40 years later.
“My plate” replaced the USDA food pyramid in 2011 after being used for 19 years in various forms. The plate was divided into sections recommending eating approximately 30 percent grains, 10 percent fruits, 20 percent protein and 40 percent vegetables. Dairy interests were able to lobby to include a side dish of dairy. Additional recommendations were to “make half your plate fruits and vegetables,” “Make at least half your grains whole” and “vary your protein choices.”
In 2015, the USDA Dietary Guidelines Advisory Committee recommended a more sustainable, plant-centered American diet. “The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than the current U.S diet.” The food and agricultural industry reacted by saying “sustainability” is not the mandate of the USDA and the part about environmental sustainability was stripped away. The sky is still falling.
Today, there is a whole new batch of interest groups, including consumers, that represent the plant-based side and help to prop up the falling sky. There is an increased focus and appearance of plant-based food products throughout the food system. Startup, small and large companies are bringing new plant-based product to market. One place this shift to plant-based products stands out is the dairy section of food stores.
Dairy-based milk is being challenged by plant-based alternatives as dairy milk sales decrease. Milk could eventually become – “milk – the udder white drink.” Dairy case facings for specialty milk and plant-based products continue to grow. One thing that stands out for the non-dairy products is their use of unique packaging and label graphics. Traditional milk has a more “generic” look.
On a recent store visit to purchase a half gallon of traditional 2% milk. I left with a half-gallon of traditional 2% milk as well as a quart of “Milked Oats.” This purchase put me in the 44 percent of milk consuming Americans that have purchased dairy and plant-based milk in the past year” (1918 survey by Dairy Management Inc). The oat product claims to give the consumer the direct benefit of “20 grams of whole grain” per glass, while the dairy-based product gives the whole grain benefit to the cow.
According to the USDA, Americans consume 42 percent less milk than they did in 1970. Also, nondairy-beverage sales have grown by 61 percent since 2012, and sales were up 9 percent last year (Plant-based Food association). Thus, it is not surprising that SKUs are being realigned in the dairy case.
Non-dairy milk alternatives, I have noted, include Soy, Rice, Coconut, Oat, Pea, Walnut, Almond, Cashew, Hazelnut, Hemp and Flax. I have not tried them all, but the “milked oats” was quite edible. A complete switch to plant-based milk products would not have a big impact on my life, if I had a reason or requirement to make the change.
Plant-based milks are not new to the 21 st century. A December 2018 article in Food Technologynoted “the word milk has been used since around 1200 AD to refer to plant juices.” Coconut milk is probably the earliest non-dairy milk. Soy milk was used in Chinese cooking in the 14 th century but was not used as a drink until much later. Almond milk also has a long history of uses dating back to the 13 th century. Almond milk is now the best-selling plant-based milk. Oat milk moving up rapidly.
“I can’t eat meatless – it’s too expensive. One must have game fish, Geneva trout, Rhine carp, first fruits and vegetables of the season.” –– French peasant 1872
Due to the success of plant-based milks and decreasing sales of dairy milk, the use of the term “milk” for plant-based products is being challenged. When sales of a product decrease, the search begins to find excuses to explain the reasons why. The first is the plant-based products are taking advantage of the good name “milk” or “milking” the use of the name “milk.” The second is the alternative milk must be demonized as it is not the real stuff, and it would look good if labeled “imitation.” The FDA closed the comment period for “plant-based milk” labeling on Jan. 28, 2019. Recommendations have not been published.
There have been alternative products made from dairy milk. For example, a2 milk (protein more digestible), Fairlife milk (more protein and calcium), Smart Balance’s “Heart Right” (fat-free) milk. One milk (Mulo) has tried a unique bottle. None have set the category afire.
Perfect Day, a startup company, has a plan and process to make cow’s milk without the cow through microbial fermentation. The company signed an agreement to jointly develop and commercialize animal-free dairy proteins. Initially, the protein would be sold to the food industry as an ingredient.
People purchase alternative milk products for real and/or perceived dietary, ethical and environmental concerns. Consumers continue to purchase them because they provide specific features and because they like them. The various plant-based milks all have different nutritional and taste profiles as compared to conventional milk and to each other. The product one is accustomed to, or becomes accustomed to, is the base-point reference for continued purchase.
Plant-based foods are not immune to recalls. In 2018, one brand of almond milk was recalled due to potential contamination with dairy milk. This is a concern for people with milk allergies and points out the importance for process separation.
Plant-based foods have been around ever since humans have been eating for survival or pleasure. The latest version is now “whole-food plant-based eating,” People have a choice to include zero to 100 percent plant-based foods in their diet. I spent years developing “meat-based” and other food products. Some products I would never purchase or eat except at a taste panel. However, there is a vast market for people that welcomed such products. The same is true today, be the products animal-based or plant-based. I support all new food choices including the “milked walnuts” residing in my refrigerator.
*Until the word vegetarianism was coined in the 1840s, vegetarians were referred to in English as Pythagoreans. The original Pythagoreans followed specific code of diet, clothing and behavior patterns defined by Pythagoras (570-495 BC). The code did not allow consumption and even touching of any bean product.