Category Archives: Vegan

Vegetarian? Yeah, Yeah, Yeah!

Years ago, while gazing out the window at the meadow surrounding their house, Paul and Linda McCartney watched lambs playing. They were having such a lovely time gamboling about in the sunshine. Paul and Linda then glanced at the sliced lamb on their plates. And that was it. It took only a moment to make the decision. Out with the meat, chicken, fish—all of it—and they never looked back. Ringo quit eating meat decades ago, too.

If a plant-based diet keeps these Beatles rocking after all these years, maybe it’ll do the same for you. Here are some recipes to get you going.

Sergeant Pepper Would Have Banged the Drum for This Red Pepper Hummus
Red Pepper Hummus

Red Pepper Hummus

Makes about 2 cups

Red pepper hummus makes a delicious dip for fresh vegetables or pita wedges. It can also be used as a sandwich spread or as a filling in a wrap.

1 15-ounce can garbanzo beans, drained
1/2 cup water-packed roasted red peppers (about 2 peppers)
2 tablespoons tahini (sesame seed butter)
3 tablespoons lemon juice
1 garlic clove (or more to taste)
1/4 teaspoon ground cumin

Combine all ingredients in a food processor. Process until completely smooth, about 2 minutes.

Per 1/4 cup
• Calories: 87
• Fat: 3 g
• Saturated Fat: 0.4 g
• Calories from Fat: 31.2%
• Cholesterol: 0 mg
• Protein: 4 g
• Carbohydrates: 12 g
• Sugar: 1.1 g
• Fiber: 2.8 g
• Sodium: 57 mg
• Calcium: 37 mg
• Iron: 1.5 mg
• Vitamin C: 21.7 mg
• Beta-Carotene: 265 mcg
• Vitamin E: 0.3 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Mean Mr. Mustard Would Be All Over Our Broccoli…
Broccoli with Mustard Sauce

Makes 4 to 6 servings

This is royally delicious treatment for broccoli, a potent cancer-fighter.

1 bunch broccoli
1/4 cup seasoned rice vinegar
1 teaspoon stone-ground or Dijon mustard
1 garlic clove, pressed or minced

Break broccoli into bite-size florets. Peel broccoli stems and slice into 1/4″ rounds. Steam until just tender, about 5 minutes. While the broccoli is steaming, whisk vinegar, mustard, and garlic in a serving bowl. Add broccoli and toss. Serve immediately.

Per serving (1/4 of recipe)
• Calories: 58
• Fat: 0.5 g
• Saturated Fat: 0.1 g
• Calories from Fat: 7.1%
• Cholesterol: 0 mg
• Protein: 2.5 g
• Carbohydrates: 12.6 g
• Sugar: 6.1 g
• Fiber: 3.4 g
• Sodium: 293 mg
• Calcium: 44 mg
• Iron: 0.7 mg
• Vitamin C: 66.3 mg
• Beta-Carotene: 946 mcg
• Vitamin E: 2.1 mg

Source: New Century Nutrition


A few extra options:

Yellow Soup to Match Your “Yellow Submarine”
Yellow Split Pea and Sweet Potato Soup

You’ll be in “Strawberry Fields Forever” with Our Strawberry Delight
Strawberry Delight

“Ain’t She Sweet”? Especially if She’s Eating These Waffles
Sweet Potato Waffles

“Wild Honey Pie” is Sweet and Simple, Just Like This Pie!
Date-Nut Fruit Pie

Here’s What They’re Serving in the “Octopus’s Garden”
Garden Stuffed Pitas

2013: The Final Countdown

This week, we’re all counting down to the start of a new year. How was 2013 for you? Did you quit smoking or complete our 21-Day Vegan Kickstart? Did you improve your diet and kick your diabetes medications to the curb?

2013 was a big year for health-conscious people. So we’re counting down with this list of some of the major trends from 2013!

Hopefully everyone has a healthy, happy new year! Let’s keep the good habits rolling into 2014 and beyond. Here are a few of the noteworthy events of the year:

5 Healthy Trends

  • Vegan Fast-Food Options: In February, Chipotle launched its plant-based Sofrita in the Bay Area. Due to popular demand, the test launch rapidly increased to include all of California. By October, the Sofrita had reached the East Coast! Subway also jumped on the vegan fast-food bandwagon and debuted a falafel sandwich at select East Coast locations. Dominos has also dipped their toe into the vegan international market, by releasing a vegan pizza in Israel.
  • The 21-Day Vegan Kickstart: Our global Kickstart programs reached a total of 300,000 participants! Kickstart Japan was just added to the lineup of international Kickstart programs. All of the programs help reverse the problems of meat and dairy products with plant-based recipes and resources.
  • Plant-Based Thanksgiving: After the release of the turkey-friendly movie Free Birds, The New York Times featured more than 600 vegetarian and vegan recipes in their Thanksgiving recipe database.
  • Healthy School Lunches: P.S. 244Q in Queens, N.Y., won the grand prize in this year’s Golden Carrot Award with their completely vegetarian school cafeteria menu.
  • Meatless Monday: This year, Meatless Monday marked their 10th anniversary! With schools, city councils, restaurants, and hospital across the globe participating in Meatless Mondays, the program is more popular than ever.

4 Vegan Celebrities

  • Just in time for Thanksgiving, Al Gore transitioned to a plant-based diet—helping improve his health and the environment.
  • Tia Mowry went public with how a vegan diet helped her get healthy—and start a family!
  • For Jay Z’s 44th birthday, he and Beyoncé adopted a 22-day vegan diet. They frequented vegan restaurants, uploading photos to Instagram and promoting plant-based recipes. They started it as an experiment, but hopefully they’ll like it so much they’ll decide to put a ring on it.
  • Santa Claus is vegetarian! At the prompting of his elves, Santa made the switch to a vegetarian diet so his belly no longer shakes like a bowl full of jelly.

3 Big Events

2 Innovative Food Inventions

  • Treeline Cheese launched a hard nut cheese now available at grocery stores and restaurants across the country. Made of cashews and entirely plant-based, it is tangy, creamy, and cholesterol free.
  • The first in-vitro burger debuted this year in the U.K. While meat is still an unhealthful food item, this advancement does remove the slaughter of animals and allows for the potential removal of the artery-clogging components.

1 New Book

  • Power Foods for the Brain: In February, I released Power Foods for the Brain and gave talks all across the country. Along with our new PBS show on the same topic, we helped people learn how to use food to combat memory loss.

There were many more items we could have picked, and so much more coming for the new year!

Carrots Not Cookies for Santa

The days of Santa’s belly shaking like a bowl full of jelly are over, now that he’s gone vegetarian. To help Santa stay slim chimney after chimney, it’s time to revamp the old-fashioned “cookies and milk” into something more healthful. So if you are prepping a snack for Santa with your children, you may want to make your ingredients list and check it twice. Developing good eating habits early in life can help children skip diabetes, obesity, and even heart disease later on.

The Nutrition Rainbow

Just one Tollhouse Chocolate Chip Cookie has 250 calories and 6 grams of saturated fat. If you leave even four cookies out for Santa, you’re giving him over 128 percent of his maximum saturated fat intake. (And since we all know that sometimes one of Santa’s “helpers” gets the cookies, you’re not doing him or her any favors either.) This is the perfect opportunity to start a new tradition. Gather the family and make some Super Raspberry Protein Brownies or a Masala Chai Apple Crisp. Share the Nutrition Rainbow and illustrate why certain foods are better for you than others. Explain that Santa’s got a long journey ahead of him, and you want to help him feel his best. For a simpler, quicker treat, try leaving a plate of hummus and carrots. Santa will appreciate the vitamin C boost for his immune system—and he can even share the carrots with Rudolph.

During the holiday season and beyond, take the time to cook with your children. Teach them about nutrition to set them up for a lifetime of health. They may not have “future good health and habits” on any of their birthday or holiday wish lists, but they’ll sure thank you for it in the years to come!