Is there such a thing? Well, no. But there are some meat choices that are better than others. 

My research is showing  less fat = less cholesterol. Plus, there are some meats that are more responsibly grown than others.  Recently, I saw an ad saying buffalo meat is cholesterol-free which prompted this blog. I thought perhaps I was wrong, but my research says I'm not. So, if you're looking for cholesterol-free buffalo ... it doesn't exist.

In the 'numbers world' buffalo or bison is not a whole lot better cholesterol-wise, but it is better in other ways. Before I get to that, here's another thought: is there a difference between bison and buffalo? It turns out there is, but overall the numbers seem to be very similar. What's the difference?

To continue, buffalo is ...

1. taster than beef and richer in flavor
2. healthier than regular cow beef
3. It is lower in saturated fat than regular cow beef

Bison is one of the leanest meats and still has a lot of protein. But, it is the amount of protein you get in bison meat, without the saturated fat that makes this a great alternative to regular beef.

As one who chooses to eat most plant-based foods, we do eat sustainably caught wild salmon, tuna, and sardines. I think it might be time to add some buffalo once in a while.

Burgers, anyone?

Me! I do! I do! I cannot tell a lie! While my hands are, by far, my best tool, there are some tricks of the trade that warrant a gadget. I enjoy a well-stocked kitchen!  In today's world of convenience foods, it's so easy to fall into opening a package, but I still prefer to do it the old-fashioned way ... manual labor. It relaxes me and I enjoy it. If you do, too,  I have linked some of my favorites to Amazon for a picture; some items can be found at dollar stores, WalMart, etc. Here are some of my favorites:

• Strawberry Huller / To simply take a knife and cut off the top can be very wasteful! Plus, to buy them already cut up is expensive! I enjoy cutting, chopping, and slicing fresh fruit and vegetables. If you don't, well, do what you have to do!
• Kale and Herb Stripper / I prefer to purchase fresh whole kale, but I do not like the stems - they're bitter and too chewy for me. I also grow rosemary and when I strip it from the stem, my hands smell like rosemary for a very long time! Rosemary is somewhat oily so when I discovered this stripper both kale and rosemary are a breeze to handle!
• Cheese Grater / picture yourself at Olive Garden when the waiter/waitress offers to grate some fresh cheese on their famous salad. I wanted to do that at home and now I do! It's so much easier than using a standalone grater and better for your knuckles, too!
• Zester /  I'd be lost without my zester! Recipes often call for lemon or lime zest so having one was a given. It's also handy for ginger, garlic, coconut, etc.
• Biscuit Cutters / Aside from the obvious - making biscuits - this little treasures are great to make bullseyes (see picture in slideshow below), little sandwiches for little fingers or old ladies, etc.
• Baby Ninja Blender // OK, I'll admit it ... this is my goto blender. It's small, which makes it quick and easy to use and clean up! It's great for salad dressings, hummus, chopping carrots and onions, etc.
• Spice / Coffee Grinder // This is another tool I use often. I love to grow herbs as organically as possible, in our backyard. Basil, rosemary, lavender, and if you're into grinding your own coffee beans, this would be perfect!
• Citrus Juicers // I have three (3) different ones and use them all depending on what I want the results to be and how much time I have. All three are useful for different reasons and yet, can be interchanged, as needed. Handheld Juicer / Reamer / The Old-Fashioned Way
• Mason Jars // With all the hype about plastics leaking into our foods, I made the switch to Mason jars years ago. Replacing the lids and seals as needed, I still feel the best about food storage in glass. From the very small to the very large, there is a Mason jar for the job!
• Variety of Funnels // From my tiny funnels for essential oil recipes to my wide-mouthed version ... I love my funnels! Regular Funnels / Wide-mouth.
• ​Bamboo Mortar and Pestle // When getting the herb grinder out seems like more trouble than it's worth, this is the way to go. It's quick and easy.

The benefit for us is that I can share the list with my husband. Then, he can add to the shopping list or menus, too. I can't tell you how often I have left my shopping list on the kitchen counter forcing me to go aisle to aisle hoping to not forget anything. Is that successful? What do you think? :(

​Once I arrive at the store, I just pull up the Google Keep app (and, yes, I have bookmarked it to the homepage on my cell phone) and I can check off those items as I add them to my cart.

I even use it to remind me to return an item, if needed. There seem to be few limitations, which I like. I can move stuff around to change the order. It's easy to add notes, too, like "coupon" or "BOGO" to ensure I don't forget to use the discounts.

Check it out if you're looking to simplify your shopping and to-do lists!

Ingredients:

• 1 cup Manitoba Harvest Hemp Hearts
• 1/2 cup diced red onion
• 1 1/2 cups grape tomatoes, quartered
• 1 cucumber, chopped into small bits (about 1 1/3 cup)
• 1 cup fresh mint, chopped
• 1 cup fresh parsley, chopped
• 1 clove garlic, minced
• 1 lemon, juiced
• 2 Tablespoons olive or avocado oil
• 1 teaspoon sea salt
• ​ground pepper, to taste

Directions:

1. Add all ingredients in a large bowl and toss to combine.
2. Taste and add additional lemon juice, olive oil and pepper, if needed.
3. Serve immediately or chill in the fridge until ready to serve.
4. The tabbouleh may collect a little liquid as it sits, just give it a good stir if this happens.

This is great all by itself or you can scoop up the 'salad' with pita chips ... also great!

We have enjoyed the tuna, salmon, sardines, goat cheese, and eggs of late. Nothing extreme, but a couple times a week we add those foods to our salads or whatever we're eating.

I have always loved salmon, but the farmed variety never reaches our plates! Why? Read this and make your own decision.
​
Much like choosing head lettuce or spring greens - both are available, both can be organic, but there is a difference in nutrition. Again, read this and make your own decision. Bottom line regarding lettuce is mix it up! Try new varieties and don't forget spinach and kale!

So many vegetables, so little time! I often find some vegetables in my refrigerator that I had good intentions to use, but failed, leaving them to be fast approaching a science project. Of late, I've gotten better with looking through all our veggies and have had fewer science projects and the results have been some amazing soups!

​One of Tom's favorites soups is vegetable and this recipe is especially healthy!

Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 large stalks celery, chopped
• 4 cloves garlic, pressed
• 1 medium  red bell pepper, chopped
• 1 cup chopped carrot, or chopped pumpkin
• 1 heaping tablespoon sweet paprika
• 3 teaspoons  turmeric
• 1/2 teaspoon cinnamon
• 1 bay leaf
• 1 tablespoon hot sauce
• 15-ounce can tomatoes, chopped
• 5 cups vegetable stock
• 10 ounces frozen or fresh green beans
• 1 large leaf of chard, spinach, or kale, cut into thin strips

Directions:

1. In a large soup pot, simmer oil, onion, and celery. Cook over low heat for 5 to 10 minutes to develop more sweetness in the onion.
2. Add garlic and cook for 1 to 2 minutes. Turn up the heat to medium and add the peppers and carrots. Cook another 1 to 2 minutes and add the spices. Stir and cook until fragrant—another minute or so.
3. Add tomatoes and stock, and simmer for 15 minutes. Add beans and chard and simmer for another 5 minutes or until the beans are cooked.
4. Adjust seasonings with salt and pepper as needed.

Note: To ‘beef’ up the broth, I sometimes add Better Than Bouillon beef flavor. My husband loves the extra flavor.

In a previous blog, "Is Eating Vegan Cheaper?" I mentioned the lack of coupons available. Well, I was a little off because after Googling Vegan Coupons I learned how to do it. And, yes, I'm going to tell you how!

​It's a wee bit time consuming and you have to often give up your name, address, and email, but so far it has been working for me.

So, here's what you need to do and for the record, it doesn't always work, but I have had some luck.

​When you return from the grocery store with your treasures, note the companies you use. Driscoll's Berries, Gardein Products, Organic Girl produce, Califia Non-Dairy milks, Silk, SoDelicious, etc. Go to their website and sign up for their mailing list. Then, when you receive their email they often include a coupon plus specials, recipes, new products, etc. It's a win-win!

Bummer, again I forgot to snap a pic before eating! So, I'll have to just wing it.

​Since going vegan, the one thing we bend the rules on is pizza. While we don't load it on our pie, we do stray from being vegan on pizza night.

Ingredients:

• 1 low carb tortilla
• 2 t. pizza sauce
• ​Italian seasoning
• Mozzarella cheese or vegan cheese, if you prefer
• The rest is up to you

Our pizzas are all vegetables and mine usually includes mushrooms, spinach, onion, black olives, diced tomatoes, I also sprinkle on some vegan Parmesan and a little drizzle of olive oil. Tom adds peppers and red pepper flakes to his and skips the olives.

Directions:

1. ​Preheat oven to 225 degrees.
2. ​Pierce the tortillas with a fork and bake for about 10 minutes, turning over halfway. They should be a little crispy.
3. ​Remove from the oven and bump up the temperature to 400 degrees and build your pizza with whatever you like. Remember, this is a VERY thin crust so be careful how high you pile it on or you may have eat it with a fork!

​​NOTE: You can also make the Rosemary Focaccia Bread, omitting the rosemary and adding Italian Seasoning. Once you've baked it, remove from the oven and build your pizza. Unlike the recipe above, this one is NOT low carb!

One of our favorite repeats is a stirfry. First, it’s a great time to clean out the frig - today I had some leftover broccoli - always a great start. One of the Gardein product we have come to love in our stir-fry is the Szechuan Beefless Strips. 

Of course, I forgot to get a picture of the finished product, but the picture shows how it all began.

Ingredients:

• Onion
  
• Garlic
  
• Carrots
  
• Celery
  
• Mushrooms
  
• Water chestnuts
  
• Broccoli
  
• 1 cup water plus​ 1 tsp. Better Than Bouillon
  • Or use 1 cup vegetable broth
    
• Bragg’s Liquid Aminos, to taste
  
• Hoisin sauce, to tasteWhatever other ‘heat’ you want to add
• 5-spice
• Szechuan sauce
• Toasted sesame seeds

​Directions:

1. I usually line up small bowls of vegetables in the order I will use them (longest cooking to shortest, of course). Often stir fries require oil, but I prefer to use the cup of broth. With the burner on high, heat the broth (or oil, if you prefer) and toss in the carrots, celery, onions, garlic, water chestnuts, mushrooms, broccoli (if cooked, otherwise put it in earlier) - one at a time so that the softer veggies don’t get to overdone.
2. Whatever meatless food your using should be cooked ahead and set aside. Once the veggies are crisp-tender, toss in the meatless product, any prepared sauces, adjusting to your own liking. Tom likes it spicier than I so I always give him extra condiments to add as he likes.
3. You can thicken the sauce with cornstarch or arrowroot starch, if you want, but I don’t usually find it necessary.
4. To plate, place some rice on the plate and scoop some stir-fry on top. Sprinkle with toasted sesame seeds, if you like.

​Note:
Get creative … there are tons of other veggies you can use, but be careful … your stir-fry can go from serving two to ten rapidly.

To make fried rice, just dribble some oil (I like to use toasted sesame oil), and saute some onion, celery, garlic, and carrot (finely diced) until almost cooked through. Add the rice and stir. Heat through stirring often and adding Bragg’s Liquid Aminos (or soy sauce).

Not being a Southerner, I was unfamiliar with green tomatoes let alone fried green tomatoes so this was a new one for me. Veggie burgers are fine, but this takes on a fresher approach to a normal burger type sandwich. My husband, Tom, prefers his on the side of the entrée, but I was good with it as a 'burger.'
​
Ingredients:

• 3 small green tomatoes
• 1/2 cup yellow cornmeal
• 1 tsp. Salt
• 1/4 tsp. ground black pepper
• 1 tsp. Cajun seasoning
• 3 Tbsp. olive oil for frying

Directions:

1. Cut each tomato into 3 thick slices.
2. In a medium bowl, combine the cornmeal, salt, pepper, and Cajun seasoning.
3. Dredge both sides of each tomato slice in the cornmeal mixture.
4. Heat the oil in a large sauté pan and fry the tomato slices over medium-high heat until golden brown on both sides.
5. ​Set aside on paper towels to drain.​

Ingredients:

• 1 medium-sized spaghetti squash
• Italian seasoning
• garlic salt and pepper
• 1 Tablespoon extra virgin olive oil, plus extra for brushing
• 1 large shallot or 1/2 small onion, chopped
• 3 cloves garlic, minced
• 2 vine-ripened tomatoes, seeded and chopped
• 2 cups baby spinach, roughly chopped
• 1/2 cup crumbled tofu feta cheese (recipe) or regular feta
• 1/4 cup pitted Kalamata olives, sliced
• 1/4 cup lightly packed fresh basil, chopped

​Directions:

1. Preheat oven to 400 degrees then line a baking sheet with foil, spray with nonstick spray, and then set aside.
2. Pierce squash with a sharp knife four or five times across the center then microwave for 2 minutes.
3. Slice in half lengthwise then scoop out seeds and place cut side up on prepared baking sheet.
4. Mist or brush with extra virgin olive oil then season generously with garlic salt, pepper, and Italian Seasoning.
5. Roast for 30-40 minutes, rotating baking sheet halfway through, until a knife inserted into the thickest part of the squash goes in easily.
6. Let cool for 10 minutes or so then use a fork to shred the meat onto a plate and set aside.
7. Heat extra virgin olive oil in a large skillet over medium heat then add shallots or onions, season with salt and pepper, and then saute until tender, 5-7 minutes.
8. Add garlic then saute for 1 more minute.
9. Add tomatoes then saute until just barely starting to break down, 1-2 minutes.
10. Add baby spinach, season with salt and pepper, then saute until just starting to wilt, 1 minute.
11. Add shredded spaghetti squash, tofu feta cheese, Kalamata olives, and basil to skillet then toss to combine and serve.

INGREDIENTS

• 9.5 ounces firm tofu
• 1/4 cup lemon juice
• 1/2 cup water
• 1/2 cup apple cider vinegar
• 1 tbsp oregano

​​Directions:

1. Press the tofu to extract excess water.
2. Cut the tofu into cubes.
3. Mix all the marinade ingredients in a bowl or a container (the lemon juice, water, apple cider vinegar and oregano), add the tofu, cover and refrigerate for at least 2 hours.
4. It will taste better 2 or 3 days later.

Cooking your own beans is not only healthier, but cheaper! Making these chickpeas couldn't be easier.

Ingredients:

• 2 cups dried garbanzo beans
• 6 cups water
• 1 teaspoon salt

Directions:

1. Rinse and drain chickpeas in cold water. Pick out any stones and dark brown chickpeas.
2. Put drained chickpeas into your crock pot. Add water and salt.
3. Cook on High for 2-3 hours or until soft. Depending on your tastes and what you are going to use them for you can remove when slightly firm or cook until they are very soft.
4. When done, carefully pour into a colander, being careful to use oven mitts to handle the crock – it will be hot. Drain and rinse well.
5. Chickpeas will keep for about 2 days in the fridge. They will keep longer if made into hummus. They also freeze quite well.
6. To freeze chickpeas rinse and drain them thoroughly. Leave to drain well for about 15 minutes. Spread chickpeas onto a baking tray, making sure they don’t touch one another. Put into freezer. When frozen, you can transfer the chickpeas to a freezer bag or plastic container for more permanent storage.

First of all, no this does not taste like chicken. But, on the upside, this is way healthier! The consistency is great for sandwiches and I really enjoyed my sandwich. Tom? Well, he ate it, but didn't ask for more. I ate it as a sandwich, on whole grain crackers, mixed with pasta and some Kalamata olives, and I even ate the last bit of it on a spoon. Top it with extra veggies - like a slice of tomato, some nutrient-rich greens, and whatever you like!
Ingredients:

• 1 (15-ounce/425 grams) can chickpeas, drained and rinsed (click to use dried chickpeas)
• ​2 stalks celery, finely chopped
• 3 green onions, thinly sliced
• 1/4 cup finely chopped dill pickle
• 3 tablespoons vegan mayonnaise
• 1 clove garlic, minced
• 1 1/2 teaspoons yellow mustard
• 2 teaspoons minced fresh dill (optional)
• 1 1/2 to 3 teaspoons fresh lemon juice, to taste
• 1/4teaspoon fine sea salt, or to taste
• Freshly ground black pepper

Directions:

1. In a large bowl, mash the chickpeas with a potato masher until flaked in texture.
2. Stir in the celery, green onions, pickles, vegan mayonnaise, and garlic until combined.
3. Stir in the mustard and dill, and season with the lemon juice, salt, and pepper, adjusting the quantities to taste.
4. ​Serve with toasted bread, on crackers, wraps, or on top of a basic leafy green salad. Or just enjoy it all on its own!

Walnut Pesto: (taken, in part, from Simply Nourished Recipes)

• 2 ounces fresh basil (about 1 cups packed leaves)
• ¼ cup raw walnuts
• 1 garlic clove, peeled and smashed
• 1 tsp. lemon juice
• ¼ cup + 2 Tbsp. olive oil, divided
• Sea salt and fresh ground black pepper to taste

Directions:

1. Put the first four ingredients in a food processor bowl plus ¼ cup olive oil, the garlic and the lemon juice.
2. Blend until smooth, and add 1-2 tablespoons of olive oil, if needed
3. Taste then add salt and pepper to taste.
4. Set aside while you make the marinara sauce.

Marinara Sauce:

• 2 cups roughly chopped tomatoes
• 1/2 cup sun-dried tomatoes
• 1/2 cup chopped red bell pepper
• 1/2 cup firmly packed basil leaves
• 2 tablespoons extra-virgin olive oil (I use less)
• 1 tablespoon fresh lemon juice
• 1 tablespoon finely chopped red onion
• 1 teaspoon minced fresh garlic (1 clove)
• 1 date, soaked in filtered water for 15 minutes
• 1/4 teaspoon Celtic sea salt, plus more to taste
• 1/8 teaspoon red pepper flakes
• Pinch of red pepper flakes, plus more to taste

Directions:

1. To make the marinara pasta sauce, place all of the ingredients in your blender and blast on high until well combined. (This sauce will thicken while sitting so blend right before serving.)

Zucchini Noodles or Zoodles, as they’re often called:

• 2 medium zucchinis

Directions:

1. To make the zucchini noodles, use a vegetable spiralizer to make spaghetti-style noodles, or use a vegetable peeler to shave off thick fettuccine-style noodles.​

To serve, stir the marinara sauce through the zucchini noodles, and top with the pesto.
Note: For added flavor you can sprinkle some vegan Parmesan over the top.

Well, in my experience, I only see a slight decrease in our grocery budget. I think the real solution to saving money at the grocery store is how you shop, cook, and eat. Tom and I love good food and I prefer organic - pricier, but I have always purchased organic food when possible. Check out the Dirty Dozen / Clean 15. 

​I had to ask myself how I can make the most of our money at the grocery store on a weekly basis without getting into a meal rut. I decided that in order to make our money work the hardest, I needed to be aware of how I shop. Here's what I do:

• ​Make a shopping list based on our likes, what is in our pantry, two refrigerators, and three freezers, and what's on sale
  • I rarely use coupons as I struggle finding any we use
  • Look for BOGOs you use. Publix (our favorite store) often has products we use like Gardein Vegan products, frozen vegetables, Ro-Tel tomatoes, tomato sauce, diced tomatoes, fresh fruit and vegetables, pasta, and much more. We also hit Winn-Dixie when they have items on sale we use.
• Make a menu for the following week based on shopping list, including recipes, if needed, for quick access. 
  • I don't worry about what day to serve what, I just like to have a menu so I don't forget to use something - like when Portobello mushrooms are BOGO! Speaking of mushrooms, did you know the best way to store mushrooms is in a brown lunch bag? Yep ... even if they get a little dried out, they are very usable! More info on mushrooms.
• If there are leftovers, label and date them - nothing is worse than grabbing a jar of something out of the freezer only to discover it won't work for dinner!
• Get creative! Tom is always amazed when he looks in the refrigerator / pantry and suggests we go out to lunch and then he shakes his head when I provide a plate of food he didn't even see! 
• Don't be afraid to try new recipes and make them your own with changes that suit your tastes!
• We had to make a conscious decision to stay under budget ... it took some effort, but it's working for the most part. When there are BOGOs and it's a product we often use, we will go over budget. 
• Google is a great tool when planning menus ... recently I had some cauliflower (yes, it was BOGO) so I Googled "vegan recipes using cauliflower" and I was amazed at the number of options I was given. You can even list more than one ingredient! Check out the results for cauliflower.

​So, there you have it ... if you have any ideas that work for you, please feel free to share them with a comment!

These vegan French dip sandwiches are made with sautéed portobellos, dressed in spicy horseradish mustard and served ready for dipping in savory vegan au jus.

Ingredients:

• about 2 tbsp. olive oil divided
• 1 medium onion sliced into half rings
• 2 garlic cloves minced
• 3 portobello mushroom caps about 20 oz. total, cleaned and sliced into thin strips
• 1 cups vegetable broth or 1 tsp. Better Than Bouillon & one cup water
• 1 tbsp. soy sauce or Bragg's Liquid Aminos
• 1 tbsp. vegan Worcestershire sauce
• 1/2 tsp. dried oregano (we used 1 tablespoon)
• 1/4 tsp. liquid smoke optional, but highly recommended
• 1/4 tsp. black pepper
• vegan cheese, optional
  

For Serving:

• 2-6 inch sandwich rolls or baguette sections sliced open
• horseradish mustard (mix grated horseradish and Dijon mustard, to taste)

Instructions:

1. Coat the bottom of a large skillet with 1 tablespoon of oil and place over medium-low heat.
2. Add onion and toss a few times to coat with oil.
3. Allow to cook until caramelized, about 20 minutes, flipping occasionally.
4. Add garlic and cook about 2 minutes more.
5. Transfer onions and garlic to a plate.
6. Coat skillet with another tablespoon of oil and raise heat to medium.
7. Add mushroom strips.
8. Avoid overcrowding the skillet. A little overlapping is okay, but work in multiple batches if needed (I needed two), adding a bit of oil between batches if needed.
9. Cook until lightly browned, about 5 minutes.
10. Flip and cook 5 minutes more on opposite sides.
11. Return onions to skillet and add broth, soy sauce, Worchestershire sauce, thyme, liquid smoke and pepper.
12. Bring to a simmer and allow to cook, stirring occasionally, until liquid is reduced by half, about 5 minutes.
13. Slather the insides of rolls with horseradish mustard.
14. Use a slotted spoon to remove onions and mushrooms from skillet, pressing lightly to squeeze out any excess juice.
15. Divide onions and mushrooms into rolls.
16. Pour cooking liquid into a small bowl and serve with sandwiches, for dipping.

​NOTE: We like to toast our bread under a broiler, putting the cheese on one half of the bread.

Tom and I committed to going vegan last summer and I have enjoyed cooking and experimenting with all kinds of food. Tom has been a gracious and willing tester. Some recipes pass, others do not. One thing we consistently miss is the robust flavor of beef broth. Enter Better than Bouillon. This amazing concoction of vegetables took our stir-fry to a new level and Tom loved it. There are many recipes that are faux meat like the French Dip Sandwich using mushrooms. I thought the flavor was very doable, but Tom's palette had him looking for a beefy flavor. I think Better Than Bouillon will enhance the mushroom flavor substantially and will try it next time.

​So, if you're vegetarian or vegan or want to boost the beefy flavor, I can, without hesitation, recommend this product.

​Where to buy: ​Better Than Bouillon

Ingredients:

• 1 heaping Tbsp chia seeds (whole or ground into a fine meal so they're less detectable)
• 1/2 Tbsp agave nectar or maple syrup (or sub honey if not vegan)
• 1 cup unsweetened almond milk (or any non-dairy milk)
• 1/2 tsp ground cinnamon
• 1/2 tsp vanilla extract
• 4-5 slices bread (It's important to use a sturdy, rustic bread or it can turn out soggy/soft)

Instructions:

1. Mix all ingredients except the bread in a large, shallow bowl. Place in the fridge to activate for 10-20 minutes.
2. Preheat griddle to medium heat and grease with 1 Tbsp vegan butter or coconut oil.
3. Dip each slice of bread in the batter for about 20 seconds on each side. If your bread is dry, leave it in a little longer. If you're using sandwich bread, it should only need 25-30 seconds total to soak.
4. Place on griddle and cook until golden brown on the underside. Carefully flip and cook until the other side is golden brown as well - 3-4 minutes.
5. Top with desired toppings.

​Notes: I used a hearty seeded bread and soaking it for more than a second or two would have had a mess. Next time I'll try Ezekiel 4:9 bread and see if it does better. A thicker, denser bread would probably work best.

INGREDIENTS

• 1 tablespoon coconut oil
• ​1 onion chopped
• 3 cloves garlic, sliced
• 1 1/2-inch grated ginger
• 2-3 tablespoon Thai red curry paste
• 2 medium sweet potatoes chopped into inch cubes
• 3 large carrots, or 5 small chopped into inch cubes
• 4 cups vegetable broth
• 1/2 cup coconut milk
• A dash of salt and pepper, to taste
• A squeeze of fresh lime juice
• 1 handful fresh coriander
• 1 handful crushed peanuts

PREPARATION

1. Fry the onion with the coconut oil on a medium heat until browning.
2. Add in the garlic, ginger and Thai paste and fry for a further 1-2 minutes.
3. Add the sweet potato, carrots and stock and simmer for 15-20 minutes until the vegetables are soft.
4. Mix with a hand blender or processor and then add in the coconut milk, salt and pepper, and lime juice.
5. Top with coriander, crushed peanuts, and a swirl of coconut milk.

Ingredients:
CAULIFLOWER STEAKS

• 1 large head cauliflower (600 g), rinsed, green leaves peeled
• 1 Tbsp (15 ml) coconut or olive oil (if oil-free, sub water or maple syrup)
• 1/4 tsp sea salt
• 2 tsp maple syrup (if avoiding sugar, omit)
• 2 1/2 tsp shawarma spice blend (or similar spices you have on hand!)

5-MINUTE GREEN CHUTNEY

• 1 bunch fresh cilantro (~3 ounces), stems mostly removed
• 3 cloves garlic, crushed
• Salt + pepper to taste (~1/4 tsp each)
• 1 large lime, juiced (~3 Tbsp or 45 ml // or sub lemon)
• 1 Tbsp sweetener (such as maple syrup (15 ml)), plus more to taste
• Water to thin (1-2 Tbsp or 15-30 ml)
• 1/2 ripe avocado for extra creaminess

Instructions:

1. Preheat oven to 400 degrees and slice your cauliflower into 1-inch “steaks,” leaving the large stem at the bottom so it helps the “steaks” hold together.
2. Place on a bare or parchment-lined baking sheet and rub the "steaks" with oil (or water), sea salt, maple syrup, and shawarma spice blend to evenly coat. Be gentle, as the cauliflower steaks can break apart, which is no big deal (but it's ideal if they remain in one solid piece).
3. Bake for 20-25 minutes total, flipping carefully once at the halfway point to ensure even browning on both sides, or until tender and browned.
4. In the meantime, prepare the chutney by adding all ingredients (except water and the avocado is optional) to a food processor or high-speed blender and blend on high to combine, scraping down sides as needed. Then add water until a creamy sauce is formed.
5. Taste and adjust flavor as needed, adding more maple syrup for sweetness, salt for overall flavor, garlic for kick, or lime for acidity. Add to a serving dish (store leftovers covered in the refrigerator for 4-5 days).
6. Serve by plating cauliflower and drizzling with chutney sauce. This makes a generous side dish, or to make this a more complete meal, serve over a bed of quinoa.
7. Store leftover cauliflower steaks in the refrigerator up to 2 days, though best when fresh. Reheat in a hot skillet on the stovetop or in a 350 degree oven.

This coleslaw is great on top of the BBQ Jackfruit.
Ingredients:

• 1/2 head green cabbage, finely shredded
• 1/2 head red cabbage, finely shredded
• 2 large carrots, finely shredded
• 1/2 red onion, finely sliced
• 3/4 cup vegan mayonnaise (I used Just Mayo)
• 3 tablespoons cider vinegar
• 2 tablespoons sugar
• Salt and freshly ground black pepper

Directions:

1. Combine the red and green cabbage, carrots and red onions in a large bowl.
2. Whisk together the mayonnaise, cider vinegar, sugar, and some salt and pepper in a medium bowl.
3. Add to the cabbage mixture.
4. Mix well to combine.
5. Taste for seasoning; adjust with more salt, pepper or sugar as needed.

Serves: 6
Ingredients:

• 2 tablespoons olive oil
• ​1 medium onion, sliced
• 3 cloves garlic, minced
• 3 cups canned jackfruit, rinsed in cold water
• 1/2 teaspoons salt
• 1 teaspoon pepper
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1 teaspoon vegan Worcestershire sauce
• 1 teaspoon liquid smoke
• 1 cup vegetable stock
• ½ cup vegan barbecue sauce

Directions:

1. Preheat your oven to 350ºF.
2. Heat the oil over medium heat in a large pan or Dutch oven.
3. Add the onions and garlic, and cook until translucent.
4. Add the jackfruit, spices, Worcestershire, and liquid smoke.
5. Stir to coat evenly.
6. Add the vegetable stock and bring to a simmer.
7. Reduce heat, cover, and simmer for 45 minutes, until the liquid is mostly absorbed and the fruit has broken down.
8. Spread the jackfruit on a prepared baking sheet and bake at 350ºF for 20 minutes or until the liquid has baked out and the jackfruit has a deeper brown color.
9. Pour the barbecue sauce over the jackfruit, mix, and return to the oven for 15 minutes.
10. Serve warm on vegan buns with vegan coleslaw.