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Tag: plant-based

Let’s Talk Turmeric

Turmeric needs a cape for all its super powers!

I’d like to give turmeric some love. As you already know, it’s been shown to have anti-inflammatory, antioxidant, and antimicrobial properties, but that’s really just the beginning.

  • It has been shown to have anti-tumor effects, inhibiting the growth and spread of cancer cells
  • It’s been shown to improve brain function and reduce the risk of cognitive decline
  • It’s been shown to have a positive effect on heart health, reducing the risk of heart disease and improving cardiovascular function, and so much more!

For years, I’ve been incorporating turmeric into my daily diet, but as I focus on healing my broken ankle bone, I’m upping my turmeric game — both in terms of consuming more of it, yes, but also (mainly) in terms of increasing its bioavailability — in other words…increasing my body’s absorption and use of it.

Increasing turmeric’s bioavailability

Turmeric’s active compound, curcumin, has low bioavailability. It’s considered hydrophobic, meaning it doesn’t mix well with water. In other words, it’s quickly metabolized by the liver and excreted from the body.

That’s not what we want. Not only do we want to CONSUME the nutrients that make us thrive and heal; we also want our bodies to be able to ABSORB and USE them. Otherwise, we’re not getting the full potential of the healthy plant foods we’re eating.

Fortunately, there are two significant ways to increase the absorption of curcumin:

  1. Black pepper — black pepper contains piperine, a compound that can increase the absorption of curcumin by up to 2,000%!!
  2. Fat — curcumin is fat-soluble, which means it should be eaten with a source of healthy fat, such as coconut milk, almond butter, or avocado.

It’s not that I wasn’t doing this before, and it’s not that I’m not using NSAIDS (non-steroidal anti-inflammatory drugs) for pain management and inflammation reduction, but I’ve definitely made some adjustments:

  • I’ve increased my intake of turmeric.
  • I’m consuming turmeric with fat and black pepper.

Prior to breaking my ankle, I was trying to eat 1/4 teaspoon of turmeric a day, but while I’m focusing on healing this break, I’m eating about a teaspoon a day. That’s specifically because its anti-inflammatory properties reduces my pain, promotes faster healing, and supports my immune system, which of course is also critical for overall health.

And let me emphasize that I eat only ground turmeric (or freshly grated turmeric root) — not a curcumin supplement. Curcumin is just ONE of the many healthful compounds of turmeric. The magic of whole plant foods is that all of the components work together to create the beneficial effect. Isolating one nutrient means missing out on the combination.

Here are some ways you can incorporate turmeric into your diet:

  1. Golden milk latte: Mix turmeric powder with plant-based milk, black pepper, and a touch of maple syrup for a warm and comforting drink.
  2. Tofu scramble: Sprinkle turmeric powder on scrambled tofu, and add black pepper for an extra boost. (Enjoy my recipe for classic Tofu Scramble!)
  3. Turmeric hummus: Mix turmeric powder with chickpeas, tahini, garlic, and lemon juice to make a flavorful dip, and add a little bit of olive oil for a creamy texture.
  4. Turmeric grains: Mix turmeric powder with brown rice or quinoa, and add a tablespoon of coconut oil or coconut milk to make it more flavorful and bioavailable.
  5. Turmeric roasted chickpeas: Toss chickpeas with turmeric powder and a pinch of black pepper, and bake them until they’re crispy for a healthy snack.(Check out my Crispy Chipotle Chickpeas recipe; add turmeric to the other delicious spices I recommend!)
  6. Turmeric salad dressing: Mix turmeric powder with olive oil, apple cider vinegar, mustard, and a touch of maple syrup for a tangy and flavorful salad dressing.
  7. Turmeric lentil soup: Add turmeric powder to a lentil or bean soup, and add a little bit of coconut milk for a creamy texture and / or oil to increase bioavailability.
  8. Turmeric smoothie: Add turmeric powder to a smoothie with almond milk, banana, and a little bit of black pepper for extra absorption.
  9. Turmeric salad dressing: Mix turmeric powder with olive oil, lemon juice, garlic, and agave nectar for a tasty and healthy salad dressing.
  10. Roasted veggies: Add turmeric powder to roasted vegetables, such as sweet potatoes, carrots, and cauliflower, and drizzle them with a little bit of olive oil for healthy fat.

10 Best Countertop Appliances

NOTE: This blog post also corresponds with a podcast episode I did by the same name, but also include LESSONS FROM A KITCHEN REMODEL. Listen and learn more here.

BEST COUNTERTOP APPLIANCES

It’s true that small appliances require some space, but it’s also true that they can make it easy to prepare and eat delicious, nutrient-dense, vegan, plant-based dishes. While of course you can get along without them, I do think a couple are worth the space they take up on your counter, and their price points are really reasonable. 

I also recommend — if you have space — that you keep those you use often out on your countertop. If you have to dig around a closet every time you want to use them, you never will.

If we don’t have time to be sick, we have to make time to be healthy.

In no particular order, here are my favorites and why. (Disclosure: while no one pays me to make these recommendations, if you purchase them through the links provided, I make a small commission, so thank you for using the links. I appreciate it very much.)


1. Air Fryer (Ninja)

Circulating air up, down, and all around, an air fryer is essentially a compact convection oven. I love my air fryer and use it every day, one of the main benefits of which is not having to preheat it before using. While it’s a great way to cook without oil, I still find that a little oil adds moisture and flavor to my veggies that are too dry without it. But you just need so little! Favorite things to cook in my air fryer: 

  • Brassicas: cauliflower, broccoli, broccolini, Brussels sprouts. Just a small amount of oil rubbed on each floret, tossed with a sprinkling of salt is all you need for crispy bites in 10 minutes.
  • Carrot fries: Cut carrots into matchsticks, toss with a little olive oil, salt, and chili powder. 
  • Kale chips: Seriously, in just a few minutes (and on a lower heat), you will have the most glorious, nutrient-dense kale chips. Again, a little oil rubbed onto each leaf, plus salt, AND golden flakes (aka nooch; aka nutritional yeast). 
  • Japanese sweet potatoes: Bake them first and store in fridge. When it’s time for dinner, split them open on the top and smash down the flesh with a fork OR I just slice the potatoes up into discs — and put in the air fryer for about 10 minutes. No oil. Crispy on the outside and creamy on the inside. 

Top choice: Ninja Air Fryer (5.5 quart) – If you have the space, go for this “family size” air fryer. You can cook a lot at once, and it comes in lots of fun, pretty colors. I have the 4-quart size and wish it was larger.

NOTE: I made room to add this appliance to my pantry, but if you are choosing between a small convection oven (SEE #6) and an air fryer, you’re better off choosing the convection oven to get more bang for your buck, but I’m grateful to have the luxury for both in my kitchen.


2. Pressure Cooker (Instant Pot)

This was a game-changer in our house in NO UNCERTAIN TERMS. It is not an exaggeration to say that getting a pressure changed everything for me. Beans (without soaking!) are ready in 30 minutes and taste better than any bean in a can or even cooked on the stove for hours. The pressure just seals in the flavor and makes the world taste good. 

Top choice: Instant Pot (8 quarts) I’ve had others. This is the best.


3. Blender (Vitamix)

I’m often asked if a blender is necessary when you have a food processor. My answer: yes. A blender is best for liquefying or blending liquid ingredients. A food processor is good for chopping, mincing, and pureeing. For instance, I use my blender to make smoothies, shakes, and “nice cream” on a regular basis, which the food processor isn’t meant for. I use the food processor for quickly chopping things like onions, carrots, ginger root, which the blender wasn’t meant to do.

Top choice: Vitamix. Nothing beats this blender and its tamper. Period. Full stop. Fantastic warranty (usually 5 years — for free), different colors, and time-tested reliability. There are many different models but I’ve chosen my top pick for its price and power: the Vitamix Explorian Series E310


4. Food Processor (Kitchen Aid)

As I mention below, I love my Kitchen Aid food processor because it has a large bowl with a large blade and a small bowl and blade that fits into it. I LOVE the versatility of that. I use my food processor for quickly chopping onions, carrots, and garlic; for pureeing soups; for making peanut butter; for pulsing chickpeas for Better-Than-Tuna…just name it. The only thing I don’t use it for is blending (like for making smoothies and nice cream). 

Top choice: Kitchen Aid 11-cup. I have had this machine for over 20 years and haven’t had to replace any parts — ever. That’s the first reason I recommend the Kitchen Aid brand; the second is because one machine has two bowls and two blades – large and small – a convenient feature that not all food processors have. 


5. Soy Milk Maker (Joyoung)

While you can make soy milk without a machine, it’s INFINITELY easier to do so with a soy milk maker. 

Top choice: Joyoung Soy Milk Maker. I’ve come around to having the milk made in the stainless steel pitcher and then just straining at the end. It’s super easy to do, and you won’t have to worry about the holes in a strainer cup getting clogged. This one also enables you to make milk with unsoaked beans, but you’ll get more milk with soaked soy beans. 


6. Countertop Convection / Toaster Oven (Oster)

Before we renovated our kitchen, we didn’t have space for a toaster oven, and I really really missed having one. Not a TOASTER, mind you — a toaster OVEN. Basically a small convection oven. I don’t like using my large wall oven unless I have to; it uses a ton of electricity, and the fan is loud. So, I use our countertop convection oven for everything from baking Japanese sweet potatoes and drop biscuits to toasting ciabatta!

Top choice: Oster Toaster Oven. Digital, easy to use, lots of options and settings. No complaints.


7. Popcorn Air Popper (Presto)

I don’t hide the fact that I eat popcorn several times a week, and while I grew up on Jiffy Pop, there comes a time you grow out of your childhood habits. I have had one single air popper for 25 years and while it looks a little worse or wear, it’s perfect in my eyes. 

Top choice: Presto Air Popper. My original air popper is so old that I can’t find it available anymore, but this one has the same features I love about mine!


8. Electric Stand Mixer (Kitchen Aid)

A stand mixer is essentially the same as a hand mixer but with more powerful motors than their hand-held counterparts. I’ve had my machine for at least 20 years — also a KitchenAid — and while I technically could live without it, I use it frequently: for kneading bread dough, for whipping up aquafaba for “egg whites,” and for making quick, large batches of cookie dough. Most stand mixers come with a variety of various additional blades, whisks, and hooks.

Top choice: Kitchen Aid Stand Mixer


9. Juicer (Nama)

You might consider this a a “nice-to-have” rather than an essential countertop appliances, but I juice at least once a week — more in the warmer months. My favorite juice combination is carrots, ginger, and apples, and my favorite juicer — by far — is the Nama. It’s super easy to clean, extracts more juice than any juicer I’ve ever had, and is portable enough for me to take on road trips. AND, because I became an affiliate of theirs, YOU save 10% ($40) when you purchase using this link and this coupon code: COLLEEN10.


10. Electric Kettle (Breville)

This is one of those small appliances you don’t think is necessary until you have one, and then you realize you use it all the time! It’s more energy-efficient than boiling water on the stove, and 10 times as fast. If you drink a fair amount of tea, it’s a game-changer. What I love about both of these is that you can change the temperature depending on what type of tea you’re drinking: green, oolong, white or black.

Top choice: Breville Variable-Temperature Kettle


Nice to Have Appliances — But Not Essential

NEXT, I wanted to include countertop “appliances” that may not be essential, but I’m happy I have them, and I definitely use them. I’m walking the line between “appliances” and “tools” here, but I make the rules, so it’s okay if I break them. 

  • Coffee Grinder (for grinding flax seeds): I’ve never had a cup of coffee in my life, but I use this handy-dandy gadget on a regular basis for grinding up the small, nutritious flax seeds that are good for eating and using as “eggs” in baking. (see blog post) 

Top choice: Krups is a good, reliable brand.

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  • Panini Press: Wonderful for making hot panini and even pancakes.

Top Choice: Breville is my recommended brand. 

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  • Electric Handheld Mixer: As the name implies, this is a hand-held device, where two stainless steel beaters are immersed in the food (in a mixing bowl) to do the mixing. 

Top choice: Dash has lots of great reviews and really pretty colors. 

2nd choice: Kitchenaid  – there are also versions that have a detachable whisk. I really like this stick blender — and those like it — where you twist to separate the body so all you have to do is put the blade part in the sink to wash it — and not the whole thing that’s attached to the plug.

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  • Immersion Blender also called Stick Blender: This is great for when you want to puree a pot of soup (or a portion of the soup) and don’t want to take out your entire blender or food processor. The one I link to below also has a whisk attachment, which is convenient, but there are many to choose from.

Top choice: Kitchen Aid Stick Blender

  • Waffle maker: This one was pretty close to making it an essential appliance, but in the end…are waffles really essential? I dunno…maybe they are. You might want to consider this #11 in my essential countertop appliances. 😉 I searched high and low for the right one, and I love the one I landed on. I did a ton of research for this, and it paid off. I love the one I got — it’s super easy, makes perfect waffles every time, and it’s a pancake maker as well! (It comes with pancake plates you can easily replace the waffle plates with!) 

Top choice: Cuisinart Waffle Maker with Pancake Plates

  • Wine fridge: Because we are wine drinkers, and we are members of a few different wineries, it’s nice to have red, rose, and white wines chilled at exactly the right drinking temperature, we did buy a wine fridge for our pantry but definitely a luxury and not a necessity. We were close to getting it built in when we re-did the kitchen, but I’m glad we didn’t. We did a ton of research for this one, as well, and it suits us perfectly — exactly the size we need and sits on top of our counter in the kitchen (and my soy milk maker sits on top). 

Top choice: Ivation 

  • Portable butane burners: So, I’ve had these for DECADES because it made teaching my cooking classes sooo easy in that I didn’t have to rely on the space I was renting to have a stove top, so I bought these little burners, and I’ve used them on picnics and sometimes even in our own back garden. It’s a bit of a hike from our kitchen to one of the outdoor spots we entertain, so I’ve brought the burners up there to make crepes or tortillas — things I wanted to serve hot when we were all outside, so in that way they’re very convenient. Now, there are definitely electric burners you can get, but I just prefer cooking over an open flame, so that’s why I gave these, and it also means you don’t need an outlet to use them! You just get little canisters of butane, and that’s what they run on. Now that I’m teaching the online cooking classes, it’s been super helpful to have my set-up such that I can point the camera down to my counter / cooking space. Otherwise, it would be awkward to constantly tilt the camera toward my stovetop. So, yeah, the little portable burner is great and a nice to have!  

Top choice: Burton Butane Burner – I’ve had 3 for years; you just have to buy the cartridges separately.

2nd choice: Coleman Butane Burner — I haven’t used it, but it looks very similar, it’s a lower price point, and it’s a good brand.


* Remember to listen to my podcast of the same name that also includes lessons from our kitchen remodel. *

For more on living and cooking vegan, I’m here to help. You can check out my books, online cooking classes, or bevy of plant-based recipes and recipe packets in my store. Here are some quick links:

The Joy of Vegan Baking

The 30-Day Vegan Challenge

The Joyful Vegan

Traditional Soda Bread

Soda Bread is Easy-Peasy to Make Vegan

Sometimes you want a delicious loaf of bread last-minute, and you don’t have time to let the dough rise. Or you don’t have live yeast. Or you’ve never made yeasted bread before! (Sometimes you’re just looking for St. Patrick’s Day recipes!) The solution: traditional Irish soda bread!

Soda Bread History

Enter soda bread, a type of quick bread that dates to approximately 1840, when bicarbonate of soda was introduced to Ireland and replaced yeast as the leavening agent. It eventually became a staple of the Irish diet and is still used as an accompaniment to a meal. 

There are several theories as to the significance of the cross in soda bread. Some believe that the cross was placed in the bread to ward off evil, but it is more likely that the cross is used to help with the cooking of the bread or to serve as a guideline for even slices.

Soda Bread Recipe

One of the things I love about traditional recipes such as this Irish soda bread (featured in The Joy of Vegan Baking among 150 others), is that they rarely need to be “veganized,” because they just happen to be vegan already.  The lactic acid in buttermilk is what activates the carbon dioxide, but adding vinegar, which is acidic, to our nondairy milk creates the same effect. 

Irish soda bread is a perfect, delicious bread that anyone can make, regardless of your skill level — and whether or not it’s St. Patrick’s Day! Pair it with a hearty stew, and you’re all set! (For a St. Patrick’s Day Menu of Potato Pancakes, Vegan Irish Stew, and Apple Whisky Crumble, click here!)

Ingredients 

  • 2 cups nondairy milk
  • 2 teaspoons white or apple cider vinegar
  • 4 cups unbleached, all-purpose flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 cup olive oil or melted nondairy butter

Directions

Preheat the oven to 425° F. Lightly grease a round 9- or 10-inch cake pan.

In a small bowl, combine the milk and vinegar. Let stand for 5 minutes. Essentially, by adding an acidic agent, you just created “buttermilk.” 

In a large bowl, mix together the flour, baking soda, and salt. Add the milk and vinegar mixture, plus the oil or butter, and combine until you have a sticky dough. Knead the dough in the bowl or on a floured surface for about 10 to 12 strokes. 

Place the dough in the prepared pan, and cut a cross on the top. Bake for 45 minutes or until the bottom has a hollow sound when thumped. Cool slightly before serving. 

Soda bread can dry out quickly and is typically good for two to three days; it is best served warm or toasted with nondairy butter.

Yield: One round loaf

Serving Suggestions and Variations

Add

  • 1-1/2 cups of raisins
  • 1 cup of various nuts

This recipe was reprinted from The Joy of Vegan Baking. Get your copy today!

DID YOU MAKE IT? HOW DID IT TURN OUT?

What more fantastic vegan recipes?

Check out my on-demand and online classes!

Read more about creating a St. Patrick’s Day Vegan Menu!

Plant-Based Food Rituals for the New Year

In this New Year’s episode, we celebrate the 15th year of Food for Thought podcast with some plant-based food rituals from around the world to bring in the new year.  

As always, you can find lots of resources for living compassionately and healthfully at joyfulvegan.com, you can find my books wherever books are sold, and you can join me in my online cooking classes. And because of you, this podcast is 100% listener-supported. You can join other supporters by going to patreon.com/colleenpatrickgoudreau. 

For the animals, thank you for subscribing and listening. 

Apricot Red Lentil Soup

Easy, Nutritious, Delicious, and Fast!

This is one of my go-to recipes whenever I want something quick and delicious. It’s also a perfect New Year’s dish, as the lentils represent prosperity and luck in the coming year.  If the apricots seem weird to you in a soup, trust me! They add a touch of sweetness and cook down into melt-in-your-mouth goodness. 

Ingredients

2 tablespoons oil or water, for sautéing
1 medium yellow onion, chopped
2 cloves garlic, minced
1/2 cup halved dried apricots
1-1/2 cups red lentils, picked through and rinsed
5 cups vegetable stock
3 Roma (plum) tomatoes, seeded and chopped
1/2 teaspoon ground cumin
1/2 teaspoon dried thyme
1/2 teaspoon salt, or to taste
Freshly ground black pepper, to taste
1 -15-ounce can chickpeas (garbanzo beans), rinsed and drained 

Directions

Heat up the oil or water in a large soup pot. Add the onion, garlic, and apricots, and cook for about 7 minutes over medium heat, until the onions begin to turn translucent. Stir occasionally to prevent sticking. 

Add the lentils and stock. Cover, bring to a boil, then reduce heat and simmer for 30 minutes.

Stir in the tomatoes, cumin, thyme, and salt and pepper to taste. Simmer for 10 minutes.

Puree 1/2 of the stew in a blender or food processor (or using a stick/immersion blender), then return to the pot. Add the chickpeas, cooking until they’re heated through, about 5 minutes. Serve hot. 

Yield: 4 to 6 servings

Did you make this soup? Let me know how it turned out in the comments below!

Want To Learn More Easy and Delicious Recipes?

Join me in my online cooking classes!

I have an on-demand soups and stews class and a pressure cooker class where I discuss the whys and hows, and the whats and wherefores of cooking with a pressure cooker and include a recipe for a brown lentil soup!

Tools for Making Homemade Pizza

Here are some of the tools I use for making pizza at home. 

PIZZA STONE

Technically speaking, you CAN make pizza without a stone, but you will get the most authentic homemade pizza with a stone because of the heat it absorbs and generates. There are many out there, but here is one I like a lot by Pizzacraft. I really like the size — it’s 16.5″ round, though you can use rectangular as well.


PIZZA PEEL

First and foremost you need a pizza peel. This is what you build your pizza on and use to slide it in and out of the oven. For years, I used only a wooden one, but now I use both wooden and metal. The raw pizza dough sticks less to wood than to metal (even with the cornmeal on it), so I prefer the wood for building the initial pizza on. However, the metal is just so much easier to slide underneath the pizza once it’s cooking on the stone — in order to turn the pizza as well as to pull it out of the oven. You’d be fine just using the wood for everything, but I thought you might like to know my technique. 

IMPORTANT: Do NOT cut your pizza on the peel! Once you slide it out of the oven using the peel, transfer it to a large cutting board for cutting!

Metal Pizza Peel. My 1st choice is Pomodoro and the one I have (I like that the handle folds in for easier storage), but there are lots out there. Another choice would be 

Wood / Bamboo Pizza Peel. I like this Fiery Chef Bamboo Peel for the same reason as the Pomodoro metal one above. The handle folds in making it easy to store. However, if that’s not an issue for you, I do tend to like having one solid piece as a peel, such as this New Star peel. It just feels sturdier and more stable. 


PIZZA CUTTER

Whereas you can use a knife for cutting into thicker Sicilian-style pizzas or focaccia, you’ll be very happy using a proper pizza cutter wheel for Neapolitan-style. As above, I prefer all metal


BOWL SCRAPER

Perhaps not essential for you, but I like being able to use the scraper to get the dough out of the bowl (the dough scraper above is a little too big for that, and this bowl scraper is a little too small to manage the dough on the countertop). So…here’s a bowl scraper I would recommend. 


KITCHEN SCALE

Those of us in North American tend to measure rather than weigh our dry ingredients, but weighing is SOO much more accurate. In my recipes, I will always provide measurements in cups, but I really like being able to talk about weight in ounces, as well, especially when it comes to separating out the pizza dough / balls. So, do consider getting a kitchen scale. It will change baking for you. Here’s one I’ve had for years.  

…and of course, a pizza class! (Join my virtual cooking classes for fabulous recipes and a fun, inspiring, energetic hour!)

 

 

Homemade Plant-Based Milks

Plant-based milks were the original disruptor to the dairy industry until coronavirus came along, knocking cow’s milk off its already shaky legs. As dairy operations are dumping milk and consumers are finding empty supermarket shelves, people are cooking from scratch more than ever. While commercial plant milks are faring well during this pandemic, making plant milks at home is even more economical and sustainable, and the basic ingredients may already be in your cupboards.

They cost less, have less (or no) packaging, and can be flavored or sweetened to suit your taste. Zero-waste and plastic-free. It’s a win-win!

Different types of milk vary in terms of taste and texture, so if you don’t like one, try another. All plant-based milks are interchangeable for drinking, baking, or adding to coffee/tea, though some are creamier than others. Oat, almond, cashew, and soy are the creamiest, with rice milk being the thinnest.

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ALMOND OR CASHEW MILK
Used widely in the Middle Ages in regions stretching from the Iberian Peninsula to East Asia, almond milk has long been valued for its ability to keep better than animal’s milk, which has a short shelf life. The same process for almond milk can be used for other nuts, such as cashews and hazelnuts.

Ingredients

1½ cups raw (not roasted) almonds or cashews
4 cups cold water (use less water for thicker, creamier milk)
Pinch of salt (optional, but it enhances the flavor)
Optional ingredients such as vanilla extract, cocoa powder, dates, maple syrup, agave, etc. 

Directions

Soak the almonds in water for a minimum of an hour or up to 24 hours. Soaking is optional for cashews, though they will yield more milk if you soak them for at least 30 minutes in hot water.

After soaking the nuts, discard the water. Add the almonds or cashews and the 4 cups of water to a blender. Add other ingredients such as vanilla extract or cocoa powder, if desired, and blend well on high speed. Optionally, you can sweeten the milk with your favorite sweetener (dates, sugar, maple syrup, agave, etc.).

If making almond milk, you’ll want to strain the mixture with a cheesecloth, nut milk bag, or fine sieve/strainer over a large bowl. This isn’t really necessary with cashews. 

Refrigerate for up to 5 days in an airtight container. Give a little shake before serving. 

Yield: 4 cups

[envira-gallery id="9227"]

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OAT MILK
Rolled, quick-cooking, even steel-cut will work. Oat milk can become gummy (which is why it’s so effective at combating high cholesterol), so be sure to use cold water and avoid over-blending.

Ingredients
1 cup oats
4 cups cold water (use less water for thicker, creamier milk)
Pinch of salt (optional, but it enhances the flavor)
Optional ingredients such as vanilla extract, cocoa powder, dates, maple syrup, agave, etc. 

Directions

Soak the oats in water for at least 30 minutes or overnight. After soaking, drain the water from the oats, and rinse well with cold water. 

Add fresh cold water and oats to a blender, and blend just until smooth. As with the nut milks, you can add liquid or dry sweeteners or other flavors at this time, but be careful not to over-blend the oats.

Strain the milk using a cheesecloth, nut milk bag, or sieve/strainer over a bowl. Refrigerate for up to 5 days in an airtight container. 

Yield: 4 cups

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RICE MILK
By now, you’re getting the idea that you just need grain/nut/seed/bean + water to make delicious, nutritious milks. 

Ingredients

3/4 cup uncooked long grain brown or white rice
4 cups water (use less water for thicker, creamier milk)
Pinch of salt (optional, but it enhances the flavor)

Optional ingredients such as vanilla extract, cocoa powder, dates, maple syrup, agave, etc. 

Directions

Soak rice in 2 cups very hot (not boiling water) for 2 hours. The rice should be soft at the end of 2 hours. Drain and add to a blender. 

Add the 4 cups of water, salt, and any additional ingredients. Blend well. Taste for sweetness and adjust accordingly. Strain using a cheesecloth, nut milk bag, or sieve/strainer. 

Yield: 4 cups

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SOY MILK
Possibly the oldest of the bunch is soy milk, which originated in China thousands of years ago and was used long before we have written records to document the precise “day of discovery.” You can certainly make soy milk without a machine, but it is oodles easier to invest in a simple soy milk maker. (Here’s my favorite.) You’ll make back your investment in no time with the amount of delicious, nutty milk you will make. 

Though water is really the only beverage we have a physiological need for (beyond our own human milk when we’re young), it is certainly convenient and tasty to be able to make creamy, nutrient-rich milk from nuts, grains, legumes, and seeds. No packaging, no additives, no pregnant cow required. It’s a win-win during times of crisis or anytime. 

WHAT’S YOUR FAVORITE PLANT MILK? LEAVE YOUR COMMENTS BELOW!

 

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Colleen Patrick-Goudreau is an author whose topics include animal agriculture, animal protection, and plant-based eating. She has written seven books, including several cookbooks, is a regular contributor to National Public Radio and LiveKindly, and has published letters and commentaries in The New York Times, The Economist, and The Christian Science Monitor. 

*Photos by Marie Laforêt

Homemade Flour Tortillas (Vegan Recipe)

I’m no “survivalist,” but I do know how to whip up a number of staples from scratch, and for that I am grateful.

Tortillas are something I make from scratch fairly regularly since becoming zero waste, but mostly corn tortillas made from masa flour. However, at my recent visit to the Food Mill for my dried bulk pantry items (beans, grains, flour, sunflower seeds — for the squirrels!), I forgot to get masa.

We make a LOT of beans in our house, and after making a beautiful pressure-cooker pot of chipotle pinto beans, I was jonesing to pair them with tortillas.

No masa? No problem.

It was time to perfect my flour tortilla skills, and I think I nailed it.

RECIPE FOR HOMEMADE FLOUR TORTILLAS

Ingredients
2 cups all purpose flour
1/2 teaspoon salt
3/4 cup HOT water
3 tablespoons vegetable oil (I use olive)

Directions

  1. In a bowl, combine the flour and salt.
  2. Stir in the water and oil. You might start mixing with a wooden, but it’s oodles easier to just use your hands. Get those hands dirty!
  3. If you find the dough is sticky, sprinkle in some more flour; if it’s too dry and not forming a ball, add a smidge more water. You want a nice smooth ball of dough.
  4. Turn the ball onto a floured surface, and knead about 10 or 12 times. Let  it rest for 10 minutes.
  5. Divide the dough into 8 portions. Begin shaping each one into a round disc, then on a lightly floured surface, roll each portion into a 7-inch circle.
  6. Spray a little oil into a nonstick skillet, and cook each tortilla over medium heat until lightly browned, 1 minute on each side. The subsequent tortillas will take less time once the pan is well heated.

Yes, you can freeze these beauties in a sealed package, but I think you’ll find you’ll eat them up before you have a chance!

ENJOY, and let me know what you think! (Also, don’t forget to check out the Quick and Easy Meals recipes for my famous No Queso Quesadillas. Now you can do so with these homemade tortillas!

How Zero Waste Changed the Way I Eat (And Why Baby Carrots Are Evil)

Once you decide to make zero-waste, plastic-free, low- or no-packaging a priority in your life, you learn very quickly you have to make some changes when it comes to what you buy, how you shop, what you eat, and how you cook. Some might find this an inconvenience. I find it an adventure. Journey with me as I share some reflections on favorite foods and how my relationship with them has changed since “becoming zero-waste.”  Oh right, and I’ll also share with you WHY BABY CARROTS ARE EVIL from this joyful vegan’s point of view. 

Thank you to supporters for making this a 100% listener-supported podcast. Become a supporter at patreon.com/colleenpatrickgoudreau!

Five Favorite Foods: Bananas, Cauliflower, Japanese Sweet Potatoes, Popcorn, Olives

When is a banana not simply a banana? Which food (on my least-favorite food list) is an animalogy? How many ways can you eat cauliflower? Which olive was my “gateway olive” to loving olives? How (strangely) do I eat popcorn? Answers to these and many more questions, particularly, “what are your favorite foods?” can be found within. Grab some popcorn balls and take a listen, then let me know your food favorites and food quirks!

PLEASE SHARE AND COMMENT (especially if you eat popcorn balls!) 🙂