Veganuary-31 Days of Plant-Based Eating

As we step into a new year, many of us are filled with the enthusiasm to make positive changes in our lives. One such transformative resolution gaining popularity worldwide is Veganuary. 

Veganuary

Veganuary is an annual challenge that encourages individuals to adopt a vegan diet for the entire month of January. The goal is to raise awareness about the impact of animal agriculture on the environment, health, and animal welfare. Participants are urged to explore the benefits of a plant-based lifestyle, not just for themselves but for the planet as a whole.

Going vegan may seem daunting at first, but in reality, it’s simpler than you might think. In this blog post, we’ll explore what Veganuary is all about and provide practical tips on how effortlessly you can make the switch to a plant-based lifestyle.

Start with the Basics:
Begin by familiarizing yourself with vegan alternatives to your favorite foods. Plant-based milk, meat substitutes, and vegan cheeses are readily available in most grocery stores. This makes it easy to replicate the flavors you love without compromising on taste.

Explore New Recipes:
Embrace the opportunity to discover exciting and delicious vegan recipes. There’s an abundance of online resources, cookbooks, and food blogs dedicated to plant-based cooking. Experimenting with new flavors and ingredients can be an enjoyable and fulfilling part of your Veganuary journey.

Gradual Transition:
Going vegan doesn’t have to happen overnight. Start by incorporating more plant-based meals into your diet and gradually phase out animal products. This approach allows your taste buds and habits to adjust at a comfortable pace.

Connect with Community:
Joining online vegan communities or participating in local events can provide valuable support and resources. Sharing experiences, recipes, and tips with like-minded individuals can make the transition smoother and more enjoyable.

Embrace Whole Foods:
Focus on incorporating whole, plant-based foods into your diet. Fruits, vegetables, grains, legumes, and nuts form the foundation of a healthy vegan lifestyle. These foods are not only nutritious but also versatile and delicious.

Plant-Based Swaps

Dairy Milk:

Swap cow’s milk for plant-based alternatives such as almond milk, soy milk, oat milk, hemp milk, coconut milk, or rice milk.

Easy Oat Milk recipe here

Eggs:

Replace eggs in recipes with plant-based alternatives like applesauce, mashed bananas, silken tofu, chia seeds, or commercial egg replacers.

Cheese:

  • Explore vegan cheese options made from nuts (like cashews), soy, or nutritional yeast. Many stores now carry a variety of vegan cheese alternatives.

Sliceable Cashew Cheese Recipe here

 

Meat:

Replace meat with plant-based protein sources like tofu, tempeh, seitan, legumes (beans, lentils, chickpeas), and meat substitutes like veggie burgers and sausages.

Eating Out as Vegan

Eating out as a vegan can be a satisfying experience by employing a few key strategies. Begin by researching restaurants in advance, looking for those with vegan options or menus. When ordering, clearly communicate your dietary preferences and don’t hesitate to modify dishes by omitting animal products.

HappyCow is a free app that has helped consumers discover vegan food options at 200,000+ restaurants, cafes, and grocery stores in 180+ countries. 

Reading Labels and Ingredients

Read Labels

One of the most common and trusted logos denoting vegan products, especially in the U.S. is the Vegan.org Certification. The Vegan.org certification logo denotes that the product contains no animal ingredients and is not tested on animals. Over 1,000 companies and products carry the logo today.

While a “vegan” label on a food product provides clear information that the product is suitable for a vegan diet, the absence of a vegan label does not automatically mean the product is not vegan. Some products may be vegan but not labeled as such due to various reasons, such as a lack of certification or the company’s choice not to emphasize the vegan aspect.

Read Ingredients

To determine if a product is vegan, you should check the ingredients list and allergen information on the packaging. Look out for common non-vegan ingredients such as dairy, eggs, and honey. Additionally, be aware of additives or flavorings that may contain animal-derived components.

By making simple adjustments to your diet and lifestyle, you can contribute to a more sustainable and compassionate world. Remember, going vegan is not about perfection but progress. Every small step you take toward a plant-based lifestyle makes a significant difference.

So, challenge yourself this January and discover how simple and rewarding it can be to go vegan, even if it is only for the month.

Sign up for the 31-day Veganuary Challenge here

More >>

5 Serotonin Boosting Recipes

During the winter time, the lack of sun and overwhelm from the holidays are just some of the many contributors to imbalanced serotonin levels, our happy hormone. One effective way we can increase our serotonin is through our diet. Foods don’t have serotonin in them, but foods do have Tryptophan. Tryptophan is an essential amino acid found in many protein-based foods and dietary proteins including meats, dairy, fruits, and seeds. It is a precursor of serotonin synthesis but must be obtained through diet because it cannot be synthesized by the body. In other words, tryptophan converts to serotonin in the brain, but that must be achieved through the diet.

 

The recommended daily intake for Tryptophan is 280 mg.

 

Below are 5 Serotonin Boosting Recipes that are quick, easy to prepare, and high in Tryptophan. Use these recipes anytime you are needing a boost to your serotonin levels. Recipes can be adjusted based on your dietary preference.

The Sunshine Smoothie (Vegan)

1/2 cup Blueberries

1 ripe Banana

1-2 handful of leafy greens(spinach and/or kale)

½ -1 cup Soy milk (dependent on preference of thickness)

1 tbsp. Almond Butter

1 tbsp. of Pumpkin Seeds

1 tsp Hemp seeds

½ tsp Flax meal

¼ tsp Spirulina

Instructions

  1. Add the leafy greens and blueberries to a blender and blend for 10 seconds. (Blending up the greens first allows them to break up more.)

  2. Add remaining ingredients to blender and blend until smooth.

    *Optional: add ice to get a cold, crunchy-textured smoothie.

3 Mixed Nuts

1 cup-Pistachio Nuts

1 cup-Walnuts  

1 cup-Almonds

Instructions

1. Combine all nuts in one bowl and mix.

Keep in an airtight container/jar

*Optional: Chop up walnuts and halve the almonds beforehand.

 

Salmon Quinoa Bowl  (Dairy and Gluten Free)

3-4 oz Wild-caught Salmon (cooked to your preference)

1 large Egg (with yolk)

1 cup cooked Tri-blend Quinoa

1-2 handful of Leafy Greens (spinach and/or kale)

¼ cup Cooked Edamame

¼ cup chopped Almonds & Walnuts

½  Avocado

Instructions

1. Prepare the quinoa over the stove or in rice cooker.

2. Prepare your Edamame while the quinoa cooks.

3. Coat the salmon with an oil, then bake in the oven 400 °F for 9-12 minutes.

4.  Cook your egg to your liking (hard-boiled is my preference for this recipe).

5. Chop up almonds and walnuts and slice up the avocado.

6. Once everything has cooked, make a bed of quinoa at the bottom of a bowl.

7. Add the salmon, edamame, leafy greens, and egg.

8. Top with the avocado and chopped almonds and walnuts.

 

 

Edamame Dip

(Gluten Free)

1 ¼ cup cooked Edamame

1 Avocado

½ cup low or Zero-Fat Yogurt

Juice of 1/2 Lemon

1/2 tsp Sesame Oil

1/2 tsp Chili Powder (optional)

Handful chopped Cilantro

A pinch of salt and pepper

Instructions

1. Simply blend all the ingredients in a blender or food processor. If the dip is too thick, you can add more yogurt to get the consistency you like, but it should be coarse, not smooth. Use it as a dip or serve on toast!

 

Lentil & vegetable Stew (Vegan)

1 pound of Lentils, soaked overnight and rinsed

1 chopped Onion

2 chopped Carrots

2 chopped stalks of Celery

1 chopped bunch of Kale, with ribs removed

1 chopped Sweet Potato

1 tbsp of Nutritional Yeast

8 cups of Vegetable Broth

2 tbsp of Avocado Oil

Chopped Parsley for garnish

Instructions

1. In a large pot, warm up the oil over medium heat, and add the onion, carrots, and celery. Sprinkle in salt and pepper and sauté the ingredients until soft and brown.

2. Add in the lentils, vegetable broth, kale, sweet potato, and nutritional yeast. Bring to a slight boil, stirring now and then to mix in the kale.

3. Lower the heat to medium-low, then cover, leaving the lid ajar. Simmer the stew, stirring as needed, until lentils become tender.

4. Garnish with chopped parsley.

    Find all of these ingredients at the Co-op!

    More >>

    Preparation for Virtual Back to School

    Although back to school is very different this year, it is helpful to plan out snack breaks and lunches. Meal prep so that school at home is smoother! Many of our Back to school favorites are on sale 8/21-8/23 for owners! 

    Back to Schoool Essentials

    Meli Wraps are a ziplock and plastic wrap alternative. These beeswax wraps cling to bowls and work great for holding trail mix! 

    Stasher bags are ziplock 2.0. They are freezer, microwave, and dishwasher safe! These silicon master bags are great for snacks, soups, sandwiches, and more! Make soup in advance, portion out in these bags, and keep in the freezer. When you are ready to eat, place them in a pot of boiling water until thawed or throw in the microwave. 

    Be prepared with All Good hand sanitizer and sunscreen.

    Love Bags makes tote bags, lunch boxes, and more. Best of all their fabric is 100% recycled plastics. Cleaning up the oceans with style!

    Kleen Kanteen is a long-time favorite. We got in various sizes to ensure you can stay hydrated! They are insulated and will keep your water cool during this heatwave!

    U-Konserve is great for meal prepping. We carry various sizes of these sustainable metal and silicone containers. Prep for the week and these containers stack nicely in the fridge! 

    Recipes:

    Sandwiches

    Salads

    Snacks

    Dip or Build

    More >>

    Five Tofu Marinades

    It is important to note that all these recipes will work great with baked, grilled, panfried, or crumbled tofu. These recipes work great in rice bowls, with veggies like bok Chou, onions, snap peas, carrots, and broccoli, or in a creative taco! Let us know what you create by posting a picture and tagging @davisfoodcoop!

    Sweet Garlic Baked Tofu

    • 2 teaspoons finely grated fresh ginger
    • 2 teaspoons finely grated fresh garlic
    • 2 teaspoons warmed honey
    • 2 teaspoons light soy sauce
    • 2 teaspoons mirin
    • 2 tablespoons water
    • 2 tablespoons peanut or toasted sesame oil
    • 1 block extra-firm tofu, cut into 3/4-inch cubes

    Instructions:

    1. Preheat oven to 400ºF.
    2. Place the grated garlic and ginger in a medium bowl. Add the honey, light soy sauce mirin, water, and oil. Whisk well to combine all ingredients
    3. Place tofu cubes in a single layer in an 8×8″ glass baking dish. Take care not to crowd the pieces of tofu. Pour the marinade over the tofu pieces, turning them to coat well on all sides.
    4. Bake in the oven for 15 minutes. Rotate pieces and bake for 15 more minutes, checking periodically that the liquid has not completely evaporated. Remove from oven and serve hot with dipping sauce or use in stir-fries.

    Taco Tofu (Crumbed or small cubed)

    • 2 Tbsp Tomato Paste 
    • 1 Tbsp Water
    • 1 tsp Smoked Paprika
    • 1 tsp Cumin
    • 2 tsp Chili Powder
    • sprinkle of Cloves
    • Salt and Pepper
    • 1 Block Extra-Firm Tofu
    • Best with diced onions and mushrooms!

    Instructions:

    1. Mix tomato paste, water, and spices in a bowl. Add cubed or crumbled tofu and evenly coat.
    2. Heat cast iron with a little oil.
    3. Saute diced onions and mushrooms.
    4. Add tofu and cook on medium heat until onions are slightly translucent.

    Ginger Baked Tofu

    Stir fried tofu in a bowl with sesame and greens

    • 1 pound extra-firm tofu, sliced into 1/2-inch thick rectangles
    • 1/4 cup sesame oil
    • 1 tablespoon garlic, minced (2-3 cloves)
    • 2 tablespoons fresh ginger, peeled and minced (2-inch piece)
    • 1/3 cup soy sauce
    • 1/3 cup Mirin (sweet rice wine)
    • 1/4 cup maple syrup

    Instructions:

    1. Preheat oven to 400ºF.
    2. Pat the tofu rectangles dry with a paper towel, and place on a sheet pan with a rim. Brush the tofu with the sesame oil. Bake for 30 minutes, flipping each piece over after 15 minutes. Carefully drain most of the oil from the sheet pan. Mix together the ginger, garlic, tamari, Mirin and maple syrup, and pour it over the tofu. Bake for another 15 minutes until the tofu is firm and the sauce has reduced. Remove from heat and serve, drizzled with the sauce from the baking pan and garnished with fresh minced ginger, sesame seeds and scallions.

    Cilantro Lime Grilled Tofu

    • 14-ounce block extra-firm tofu
    • 1/4 cup soy sauce
    • 1 bunch cilantro, washed and dried
    • 1/3 cup fresh ginger, peeled and chopped
    • 2 tablespoons vegetable oil
    • 1/2 teaspoon toasted sesame oil
    • 1 teaspoon white sugar
    • 1/8 teaspoon sea salt
    • 1 teaspoon lime juice
    • 1/4 cup black or white sesame seeds

    Instructions:

    1. Preheat grill to medium-high heat.
    2. Beginning at the short end, slice the block of tofu into 8 even rectangles. Lay the tofu on a baking sheet and sprinkle with tamari. Let sit, flipping once while preparing the pesto.
    3. Cut the stems off of the washed cilantro and puree the leaves in a blender or food processor with the fresh ginger, oils, sugar, salt, and lime juice. The resulting pesto should resemble a vibrant green smoothie.
    4. Lightly oil the grill. Using a metal spatula, place the tofu on the grill and cook for 2 minutes. Flip and grill for 2 minutes on the other side. Remove to a plate and let cool, then toss with the cilantro pesto and garnish with ½ cup sesame seeds, black or white. Serve at room temperature or refrigerate until ready to use.

    Miso-Sriracha

    • 12 ounces extra-firm tofu
    • 1 tablespoon vegetable oil
    • 3 tablespoons soy sauce, divided
    • 3 tablespoons toasted sesame oil, divided
    • 1 tablespoon ginger, minced
    • 1 teaspoon garlic, minced
    • 1/4 cup brown sugar, loosely packed
    • 2 tablespoons Sriracha
    • 2 tablespoons seasoned rice wine vinegar
    • 3 tablespoons white miso

    Instructions:

    1. Slice the tofu crosswise into 8 squares. In a large non-stick skillet, heat 1 tablespoon of vegetable oil over high heat. Add the tofu and sear until golden brown on each side. Reduce to medium heat, add 2 tablespoons of tamari, cook for 1-2 minutes, then flip the tofu and continue cooking until all the tamari is absorbed. Remove and reserve the tofu.
    2. In a medium sauté pan, combine 2 tablespoons toasted sesame oil, seasoned rice wine vinegar, Sriracha, 1 tablespoon tamari and brown sugar. Bring the mixture to a boil, whisking to blend in the sugar. Turn off the heat and whisk in the miso paste until smooth. Gently add the tofu to the sauce, flipping once to coat. Let sit.

    More >>