Raise Vegan Magazine Summer 2020

RECIPES

FA M I LY

LIFEST YLE

raisevegan.com SUMMER 2020

The QUEEN of VEGAN GRUB LAUREN TOYOTA

and the FUTURE of

H E A LT H

KIDS

NUTRITION

PA R E N T I N G

DIGITAL EIDTION ISSUE 6

POSTPARTUM DEPRESSION

What you Need to Know

hot for food

AT HOME LEARNING

Tools for Families in the STAY-AT-HOME World The EXPERT

Mayim Bialik WEIGHS in

Talks RAISING VEGAN

SUN-KISSED SKIN

The Best Routine for a HEALTHY GLOW

HOW TO

. .. e in z a g a M is th d a e R

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Issued in beautiful quarterly editions, this is the first magazine to bring you everything you need to know about being vegan and raising plant-powered, compassionate kids. The rise in veganism and plant-based eating has brought with it a need for information for parents and parents to be. That’s why we’re here -- for you, your family, our animal friends and the planet.

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R a i s e Ve g a n CONTRIBUTORS Alix Coe Allison Lellos Ella Munez Emily Kru Heather Decker Jeremy Kocian Kate Timmins Dr. Laura McNamara Lauren Panoff MPH, RD Liv Lundelius Paisley Andersson Trista Kite Federspiel Valeria Velazquez

EDITOR IN CHIEF Claire Chartrand CREATIVE DIRECTOR Emily L. Wood SENIOR EDITOR Janet Kearney GRAPHIC DESIGNER Aleksandar Stankovich ADVERTISING & COORDINATION Emily Court

GET IN TOUCH For advertising inquiries please contact emilycourt@raisevegan.com Raise Vegan Inc. 223 Bedford Ave PMB #772 Brooklyn, NY 11211 RaiseVegan.com

Raise Vegan is published quarterly by Raise Vegan Inc. POSTMASTER: Send address changes to Raise Vegan Inc., Raise Vegan Inc. 223 Bedford Ave, PMB #772, Brooklyn, NY 11211 ®2020 By Raise Vegan, Inc.

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WHY DID YOU BECOME VEGAN? Climate change. The environmental implications of animal agriculture are terrifying and destroying our planet at an exponentially increasing rate.

Janet Kearney

I stopped eating animals when I was a kid because it made me sad! Learning about factor y farming as I got a bit older pushed me from being vegetarian to vegan. Definitely for the animals.

Photo by tomertu/Shutterstock

Alix Coe

A longtime meat eater, I suddenly hit a wall where, faced with the truth about animal agriculture, I realized this was one area in which I g. could spare someone sufferin We don't always have that be option - but I tr y my best to peaceful.

Emily Court

6

raisevegan.com

IB RV My husband and I read Ho w Not to Die by Dr. Gregor, a nd we were quic kly convinced we needed to ma ke the switch .

During our tr ansition, we learned more about animal cruelty and th e harm anim al products cau se to the environment , which motiv ated us to become fully vegan - Rachel Jenn

ings

I had never been exposed to the realities of factor y farming before [watching Food Inc.] and I was shocked.

After watchi . ng many more documentaries and news stories, I was convinced that going plant-based was something we all need to do

Alex Bloom

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Summer 2020 Issue 6

CONTENTS TAP on a thumbnail to OPEN THE PAGE

10 EDITOR'S LETTER 11 EVENTS 2020 14 NEWS BITES

20

17

Veganism and LGBTQ+

25

SUMMER of STEAM

Vegan nutrition: BACK TO BASICS

31 SUMMER SKIN CARE 36

Cover Story

Mayim Bialik

27

POST-PARTUM DEPRESSION

41

HANDMADE PRODUCTS GUIDE

47

49

MEAL PLANNING BASICS

The Great Outdoors!

In the Kitchen with RAISE VEGAN

78

81

85

88

90 VEGAN MEDIA

96

UPCYCLING FOR A COZIER SPACE

MAKE ROOM for LARGER BODIES

98

LAUREN TOYOTA OF HOT FOR FOOD

YOGA FOR EMPOWERMENT

94 EDUCATIONAL APPS FOR KIDS

103

10 THINGS EVERY NEW PARENT WISHES THEY COULD TELL YOU

GET INVOLVED! ANIMAL ACTIVISM at Any AGE

PAGING PAISLEY

TAP on a thumbnail to OPEN THE PAGE

ev ore important than m is it , es tim n ai e rt In these unce duty as citizens of th r ou is It . od go r te suffering together for the grea our part to ease the g in do e ar e w re su le. world to make lp in any way possib he d an e ob gl e th felt around rtunity to have a unique oppo e w , rs ve gi re ca d an r our As parents te a better world fo ea cr d an s ce an st embrace our circum . and those around us s, ve el rs ou n, re ild ch ntain how hard it is to mai nd ta rs de un e w n ga so we have Here at Raise Ve t state of the world, en rr cu e th in e ud busy tit a positive at for keeping the kids ce ur so re a be to ue M activities! constructed this iss e educational STEA om es aw e m so r fo self -- see page 21 ntaining a sense of ai m d an s, al im an e th iews, help-- being a voice for uded exclusive interv cl in e e’v W s. ea id with some DIY ing tips and tricks to ag ur co en of ty en pl and ful advice columns, nse of sanity. se help restore some stop n’t mean we have to es do e m ho at k uc tr y a Just because we’re st extra yoga practice, an in et G . ve lo e w e doing the things ors recipe guide, mov do ut O at re G r ou om ind and new recipe or two fr w skill; keep your m ne a ng ni ar le by d be stronger your career forwar l the craziness, we’ ll al of d en e th at d body busy an for it. is We’ ll get through th

together.

r the animals, For the children, fo Raise Vegan.

. Photo by Floral Deco / Shutterstock.com

Photo by O.K. photo/Shutterstock

Editor in Chief

10 raisevegan.com raisevegan.com

r health,

for the planet, for ou

@raisev eg claire@ anma gazine raisevega n.com

... r o it d E the m o r A Note f er to come

N A VEG events may MAY 3, 2020 FIRST FRIDAY NIGHT MARKET Woodley Park, Lake Balboa, Los Angeles, CA Los Angeles hosts one of the world’s biggest vegan festivals each year -- and we’re pleased to say 2020 will be no exception. With over 150 vendors, a wide array of international food, live music, kids’ activities, celebrity speakers and even a beer garden, the 2020 Vegfest in LA is designed to be an enjoyable and sustainable experience for all!

MAY 10, 2020 VEGAN GOURMET FESTIVAL Tsuruma Park Fountain Tower, Nagoya, Japan

Photo by GoodStudio/Shutterstock

Twice a year in Nagoya, over 5000 people gather to enjoy the largest vegan gourmet festival in Japan. Setting itself apart by making dietary inclusivity paramount, the event requires each vendor to include an ingredients list for every food item sold, meaning attendees can rest easy knowing their needs will be met -- no matter their dietary restrictions.

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MAY 28-31, 2020 DIDIM VEG FEST 2020 Apollon Temple,Didim Turkey Turkey will host its only vegan festival for the third time in May of this year. This is an event designed to bring “vegan life philosophy” to the masses with over 200,000 people expected to attend this year. Through interviews, concerts, an extensive menu, and workshops for vegans big and small, Didim’s Veg Fest is set to inspire the whole family.

MAY 29 - JUNE 2, 2020 ANIMAL LIBERATION CONFERENCE Berkeley, Ca Talks, workshops, and free vegan meals will be abundant at the Animal Liberation Conference this year. Bringing together vegan leaders and animal rights activists from all around the world, this annual event provides an opportunity to meet like-minded individuals of all ages and backgrounds who are fighting for change.

MAY 30 & 31, 2020 THE VEGAN AND PLANT POWERED SHOW Cticc Cape Town, South Africa The first major family-friendly vegan event in South Africa will take place in Cape Town this year. Expert talks, vegan banquets, live entertainment, and both a yoga and kids zone are just some of the many features it will offer. Open for “full-time vegans” and the vegan-curious alike, this weekend-long affair is sure to offer something for everyone.

june JUNE 5-6 , 2020 PLANT BASED WORLD CONFERENCE AND EXPO Jacob K. Javits Convention Center, NYC Designed for the community members, consumers and professionals alike, the Plant Based World Conference and Expo will host its second annual event NYC this year, aiming to offer “a truly collaborative plant-based environment” for all. Whether you’re a doctor educating yourself on the benefits of the diet or a mom looking for food alternatives for your kids, this expo promises to deliver.

JUNE 14, 2020 VEG EXPO Vancouver Convention Centre, Vancouver, Canada

Photo by GoodStudio/Shutterstock

Vancouver’s seventh annual Veg Expo will bring together over 200 vegan businesses to help celebrate compassionate living. Hosted at one of the world’s most sustainable buildings, the event has been planned with both attendees and our planet in mind. The expo will offer inspirational and educational speeches, as well as innovative plant-based products and services.

With so many fun options, this event is a perfect fit for bigs and littles alike.

JUNE 17-20, 2020 BEST FRIENDS NATIONAL CONFERENCE 9939 Universal Boulevard Orlando, Fl This Florida-based networking opportunity and inspirational event is designed to educate and “provide tools and resources to stop animal killing in national shelters.”

Whether you’re a professional veterinarian or just looking to expand your knowledge, you are more than welcome to attend this rescue-focused event.

JUNE 26-28, 2020 VFEST UK Dinton Activity Centre, Hurst, England, Uk This UK festival brings together musicians, chefs and business owners from the vegan community for a camping event full of outdoor activities. With the mission to “encourage and motivate people to love and respect our planet,” this weekend-long event will allow attendees to connect with nature through everything from kayaking to rock climbing, and so much more!

JUNE 27 , 2020 SUSTAINABLE BLOCK PARTY Toronto, Canada Toronto’s Sustainable Block Party is a totally free, family-friendly, low-waste vegan event that will include an exceptional lineup of speakers. Notable names include Candice Hutchings from The Edgy Veg and Natasha and Luca from That Vegan Couple. The block party will host over 100 food stands and vendor booths. Open to all, this plant-based shindig is perfect for every animal lover and earth saver.

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july JULY 3-6, 2020 V IN THE PARK 2020 Balloch O Dee Campsite, Scotland, Uk Free-roaming animals, live music, vegan food and drink, and amazing guest speakers are set to return this year for Scotland’s only outdoor vegan fest. This event boasts a camping area for tents, a quiet zone, and on-site toilets and showers. This weekend-long party welcomes adults, kids, and our furry companions (dogs) alike.

JULY 3-5, 2020 IEPER HARDCORE FESTIVAL Open Air In Ieper, Belgium

Photo by GoodStudio/Shutterstock

An “independent three-day hardcore [music] festival” will be held for the 28th time this year in Belgium. Ieper Hardcore Festival offers much more than just music; this fest also has space for workshops and debates, encouraging attendees to learn more about a plant-based diet. Waste reduction and recycling policies, alongside the event’s fully plant-based menu, will help to limit the environmental impact and provide an earth-conscious affair for all its attendees.

JULY 18, 2020 VEGTORIA Victoria’s Centennial Square, Victoria, Bc, Canada Vegtoria is a one-day celebratory event that takes place once a year on British Columbia’s beautiful Vancouver Island. It is designed to bring the community together and celebrate the vegan lifestyle through music, food, speeches, and more. Who wouldn’t want to spend a hot summer day in a beautiful west coast town and enjoy veganism to its fullest?

JULY 25, 2020 COMPASSIONFEST Whitneyville Cultural Commons, Hamden, Ct With the mission to “unite like-minded people that believe in the values of being just, kindness, equality and compassion,” organizers of the fifth annual Compassionfest have designed this event for both children and adults. The whole family can enjoy a variety of vegan food options and inspiring performances.ple veganized world renowned French cuisine. Need we say more?

JULY 27, 2020 VEGAN LIFE FESTIVAL Center Of Mediterranean Architecture, Chania, Greece This year in Chania, a free vegan festival will open its doors to vegans and non-vegans alike for the first time! The Vegan Life Festival will offer over 25 exhibition stands, a variety of speakers, workshops, and kids’ activities. This family-friendly fest aims to inspire people young and old to “become part of the change for a better world.”

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R a i s e Ve g a n

news

BITES

Photo by Kevin Khoo, Leonard Zhukovsky/Shutterstock

CADBURY WORKING ON VEGAN VERSION OF DAIRY MILK CHOCOLATE Confectionary giant, Cadbury, is working on creating a vegan version of its popular dairy milk chocolate. Research has been underway for the last two years as the global brand searches for the optimal milk alternative.

FISKER IS CREATING THE WORLD’S MOST SUSTAINABLE CAR Car manufacturer, Fisker, is working on making the world’s most sustainable car. The fully electric vehicle comes with its own solar panel and has a vegan interior made from recycled ocean plastics.

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by Alix Coe

DELTA PLANS TO BECOME CARBON NEUTRAL IN AIRLINE FIRST Major airline, Delta, has embarked upon plans to become the first carbon-neutral airline.

The US company will spend $1 billion across the next decade to progressively reduce its impact on the planet.

SEVEN NEW VEGGIE PRET STORES TO OPEN IN THE UK Seven additional Veggie Pret stores are set to open in the UK this summer, bringing the nationwide total of meat-free locations up to 14.

45 VEGAN BURGER SHOPS TO OPEN IN THE UK Italian vegan burger chain, Flower Burger, is on track to open 45 new locations in the UK. The company is popular in Italy, the Netherlands, and France for its colorful, innovative burger options.

Photo by Robert Kneschke, Per Grunditz, Tada Images/Shutterstock

GRETA THUNBERG TEAMS UP WITH THE BBC TO MAKE DOCUMENTARY ABOUT HER LIFE Greta Thunberg will feature in a documentary series about her life and activism for the BBC. The show will follow the young activist on her mission for climate justice, as well as her journey into adulthood.

VEGAN MEAT SALES GROWING AT HIGHER RATE THAN ANIMAL MEAT The vegan meat market in the US is growing at six times the rate of the animal meat market, and is now valued at close to $1 billion. Data from the Good Food Institute and the Plant Based Food Association show that this upwards trend is set to continue.

NUTRITIONIST LAUNCHES ONLINE PROGRAM TO HELP 10,000 WOMEN OF COLOR GO VEGAN Nutritionist and author Tracye McQuirter has just launched her online program with the goal of helping 10,000 women of color go vegan. The program includes cooking videos, meal plans, vegan recipes, nutrition tips and more.

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SHARE When I came out, there was a level of hesitation and uneasiness that came along with it; there was no way to know if my family and friends would accept me, how the world would view me, and when I would reach a point of comfort and confidence in myself.

W

LGBTQ+ and

THE VEGAN CONNECTION

by Allison Lellos M.Ed, INHC, CIHC

SIMILAR TO HOW LGBTQ+ INDIVIDUALS COME OUT ABOUT THEIR IDENTITY, WE AS VEGANS OFTEN NEED TO COME OUT TO THE WORLD AND TO OUR FAMILIES. 17 raisevegan.com

Photo by Dmytro Zinkevych, Lucky Business/Shutterstock

hen you come out as gay, everyone wants to know when and how you knew. For some, it was a moment in time, a defining event or experience that hit them like lightning. For others, it was slow and subtle, like putting together the pieces of a puzzle over many days, weeks, months, or even years. One similarity among many individuals during this process is feeling “drawn” to anything LGBTQ+ related; taking a particularly strong interest in content or LGBTQ+ issues.

SHARE

Photo by Rawpixel.com, wavebreakmedia, Monkey Business Images/Shutterstock

You begin to feel a level of empathy, of relationship, of investment in the lives of the queer community. This is not to say that allies do not feel this same way, but when this overwhelming interest strikes a particular chord in the heart of an LGBTQ+ person, it is hard to ignore.

While it may seem straight-forward to assume that someone’s identity is just a label and predictable, there is so much more to a person’s story and how their identity shapes them as a person. When I came out, I realized that my being gay was so much more than who I was attracted to; my identity influences everything from how I dress, to what I purchase, how I think, what values I hold, and how I carry myself through the world. I pay that much more attention to issues concerning the LGBTQ+ community, and I find myself at peace when I am among others who know this and live this as well. Initially, when I shared this deeply personal realization, I saw it as “pleading my case” and trying to convince others how big a deal it is to finally realize who you are. Over time, I realized that by sharing who I am I was adding to the global conversation. I was changing people’s stereotypical perceptions, one conversation at a time.

Similar to how LGBTQ+ individuals come out about their identity, we as vegans often need to come out to the world and to our families. Our empathy and passion for animal rights may have manifested over days, weeks, months, and even years before deciding to live a vegan lifestyle.

Maybe it started with cutting out red meat and then you slowly made the transition over time.

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Or perhaps some of us went “cold tofu” and knew it was time to make the change. Once we start to feel the connection to our planet’s most innocent creatures and begin to understand their suffering, we begin to feel empowered and determined.

As vegans, we also need to stay true to what we believe and how we want to live. Our veganism influences how we dress, what we purchase, how we think, the values we hold, and how we carry ourselves through the world. Our veganism has given us the gift of deep empathy and we are called to care and to action when we witness injustices in the world.

When I came out, there was a level of hesitation and uneasiness that came along with it;

there was no way to know if my family and friends would accept me, how the world would view me, and when I would reach a point of comfort and confidence in myself. Making the decision to be vegan was similar; I worried about how those close to me would react, if I would be a burden at family dinners, if all the stereotypical thoughts of a vegan would be attached to me as a person.

What I realized in both situations is that it was about living my life by following my heart and not being held back by my head. Is it hard to be authentically yourself? You bet. In the end will you regret it? Never. By living with compassion and living our truth, we will set an example, raise the bar, and change the world.

ALLISON DESTEFANO LELLOS lives in New Hampshire, USA with her son and two fur-babies.

She is a full-time health/physical education teacher, certified health and wellness coach, yoga instructor, and owner of Karma Kids NH. Allison enjoys strong cups of coffee, running, writing, and spending time outdoors.

Allison is a happy, healthy vegan of over 12 years!

Photo by GoodStudio/Shutterstock

allisonlelloshw.com

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Summer of

Photo by Sumala Chidchoi/Shutterstock

STEAM

THE LONG STRETCH OF THE SUMMER HOLIDAYS CAN BE DAUNTING WHEN WE’RE TRYING TO KEEP OUR CHILDREN ENGAGED AND ENTERTAINED. STEAM - Science, Technology, Engineering, Arts and Maths activities are a fantastic way to encourage children and young people to develop an investigative approach, creative ideas, logical thinking, and problem solving, while having lots of fun!

H

ere are four vegan-friendly STEAM activities that can be quickly put together with a little help from an adult.

1. CRACKING COLOR 2. KITCHEN CHEMISTRY 3. SENSORY SORTING AND SUMS 4. SUPER GOO 20 raisevegan.com

TAP on title to OPEN THE PAGE

1. CRACKING COLOR We can see color because we have light-sensing cells in our eyes -- rods and cones -- that are found at the back of our eyes in a part called the retina. The rod cells detect light and dark, and the cone cells can detect colors. The retina sends electrical messages along the optic nerve to the brain, and these messages allow us to work out what our eyes are seeing.

We can explore the colors that make up black ink with a technique called chromatography.

Photo by LDprod/Shutterstock

 YOU WILL NEED: • Coffee filters • A plastic tumbler with a small volume of water (enough to fill about the bottom 1-2cm of the glass) • A black marker pen with water soluble ink (often listed as washable markers) • Other colors of markers with water soluble ink for the art activity • Pipe cleaners and string (optional, for the art activity) 21 raisevegan.com

brands of black markers made up of the same colors?

5. You can draw fun patterns on the coffee filters with a single color of marker, or experiment with different colors and see what happens when you use chromatography to come up with exciting designs and beautiful rainbow effects!

6. Use your imagination to make artwork from your chromatography creations. You could fold in the edges of the filter paper to make a flower, or the dress of a ballerina, or cut out the shape of wings to make a butterfly.

If you have pipe cleaners, you could add a stem and leaves to your flower design, a dancer to wear the ballerina’s tutu, and antennae to the butterfly. You could also add a hole to the bottom of the filter paper and string multiple creations together to make a rainbow garland.

 INSTRUCTIONS: 1. Using a black marker pen, draw and color in a circle near the bottom of the coffee filter, this will be above the water level when the coffee filter is placed into the glass of water.

2. Open the coffee filter and gently place it into the glass of water. The water travels upwards across the coffee filter by capillary action, and the dye is also drawn up along the surface of the coffee filter. The different colors of dye that make up the black ink begin to separate from each other as the water moves them upwards through the coffee filter. Which colors can you see?

3. Stop the chromatography by removing it from the glass of water before the first of the dye reaches the top of your filter paper, and allow it to air dry.

4. If you have other markers, you can repeat the experiment to test which colors make up the other colors, or compare between different black markers - are different

above: A multicolored design drawn on a coffee filter, progress of the dye during chromatography from the multicolored design and a single circle of black marker pen, seen from the side, and from above

2. KITCHEN CHEMISTRY This experiment is a chemical reaction as two substances -- baking soda, a solid, and vinegar, a liquid -- react together to produce something new, in this case a gas, carbon dioxide.

Photo by DeeMPhotography/Shutterstock

Carbon dioxide is known as a greenhouse gas, as it contributes to global warming (the accelerated warming of the Earth’s atmosphere) and climate change. Human activity results in emissions of greenhouse gases from burning fossil fuels (coal, oil and gas) and the use of these fuels by road, rail and air transport (such as cars, trains and airplanes), as well as animal farming.

We need to reduce our emissions of greenhouse gases to slow the impact of climate change. With the increasing use of greener energy sources, cleaner vehicles, - like electric cars - reducing waste, and going vegan are all great ways to help to minimize your carbon footprint.

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 YOU WILL NEED: • A plastic bottle around 600ml in size -- you can use a disposable bottle once the contents are finished and bottle is cleaned, or a reusable plastic bottle with a screw top neck to be more eco-friendly, but note that some reusable bottles have wider necks, which can make it more difficult to attach the balloon.

• A balloon • A teaspoon • A funnel • 1-2 heaped teaspoonfuls of baking soda • Vinegar (fill about 1/6 of the bottle with vinegar)  INSTRUCTIONS: 1. Using the funnel, carefully fill about 1/6 of the bottle with vinegar,

and rinse and wipe the funnel dry.

2. Carefully place the neck of the funnel into the neck of the balloon, and add the baking soda to the balloon using a teaspoon (you can use the funnel to help and reduce mess).

3. Carefully stretch the neck of the balloon over the neck of the bottle, without allowing the baking soda to enter the bottle.

4. Start a countdown and tip the balloon until all of the baking soda falls into the bottle and begins to react with the vinegar.

5. Watch the balloon inflate as bubbles of carbon dioxide are produced! below: Set up for adding bicarbonate of soda to the balloon, and the balloon inflating with the chemical reaction.

3. SENSORY SORTING AND SUMS Children can explore the different features of the items in sensory tubs, by investigating texture, shape, color, appearance, sound, scale, and odor.

Sorting items into different categories is a great way to help develop problem solving skills, as well as observational skills and creative thinking, particularly when children are allowed to design the categories themselves.

Children could sort different types of shapes or toy animals, for example, or a mixture of toys, shapes and numbers sitting in a small tub or tray of sand, shallow water, colored rice, or jelly beads. Encourage free play to allow the children to investigate the properties of the items, and if appropriate, decide the categories in which to sort them. Children may choose to sort the items by type (for example, into animals, numbers, and shapes), color, size, texture, number of sides, legs, or other features of the shapes or objects that interest them.

You could also create a summertime beach theme by adding items related to the seaside (such as toy fish, marine animals, or birds) in shallow water, blue dyed rice, blue jelly beads, or sand.

Sand or yellow dyed rice could also be used to make the theme an archaeological dig (with toy dinosaurs, for example), and children could use their hands or a paintbrush to sweep away the covering layers and discover and sort the items they find. Children who are learning to count can count the number of items they’ve found, and also have the opportunity to practice using terms such as most, least, less than, and more than.

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To make colored rice and rainbow rice:

 YOU WILL NEED: • • • •

White rice Food coloring Vinegar Tubs with lid to contain the rice during staining • A place to dry the colored rice (such as air-drying on a baking sheet, tray, or in the plastic tubs on a radiator)

counters) buried in rainbow rice, and a tray of sand. Children dig through the rainbow rice with their hands to find the numbers, and try to draw the number that they’ve found in the tray of sand. To increase the challenge with sums, place a mathematical sign between the trays -- such as add, subtract, multiply, divide -- and draw a number in the sand tray, followed by an equal sign, and a second sand tray or piece of paper for the child to draw or write their answer.

To make a sensory sums activity, you will need: • A tub of colored or rainbow rice with buried numbers • 1-2 trays of sand • Math signs, such as add or + written on a piece of paper

 INSTRUCTIONS: 1. Add about a cup of rice to a plastic tub, add a few drops of food coloring. Seal the lid securely and have fun shaking to mix the color into the rice! Young children will particularly enjoy this step.

2. Once you are happy that the color has sufficiently coated the rice (you can add a few more drops of food dye if desired), add vinegar (approximately 1/2 teaspoonful for a small plastic box, such as margarine tub) and shake well to mix.

3. Allow the rice to dry.

4. You can make individual tubs of different colors of rice, or wash out the same container and reuse it to make each desired color. You can also combine different colors of rice to make rainbow rice, which can be used for sensory experiences and art.

Sensory sums combine the use of sensory trays with numbers to create an engaging, sensory mathematical experience. An example of such a setup would be: a tub of numbers (such as foam numbers, or child-safe

above: Example of a simple sensory shape activity, using rainbow rice and different types of shapes and different colofs, textures, style, and appearance.

4. SUPER GOO Materials can be solids (such as salt and sugar), liquids (such as water), and gases (such as oxygen in the air we breathe), but some materials don’t fit clearly into only one category.

We can make a fun goo that has properties of both a solid and a liquid, and have fun investigating what happens when we interact with it!

spoon. Continue to add small quantities of water and mix it together with the cornstarch, until all of the cornstarch has become wet.

2. Let the children explore the goo, and encourage them to find out what happens if they quickly tap the surface of the goo. What happens if they try to pick up the goo?

 YOU WILL NEED:

WHAT CAN YOU SEE?

• • • • • •

 INSTRUCTIONS:

The goo is a stir-thickening liquid, because it flows like a liquid if you slowly slide your fingers into the goo or allow it to pour off of your hands, but it thickens and behaves more like a solid if you move the goo quickly.

The molecules in the goo generally slide slowly over each other with water between them, but if you quickly apply a force -- such as by tapping, punching or molding the goo in your hand -- the molecules become more tightly ‘stuck’ to each other and the goo behaves more like a solid.

1. Place the cornstarch in the container, add a small amount of water and gently stir the mixture with the

Hope you have fun trying out these activities with your children, and have a happy summer of STEAM!

Cornstarch Container Water A spoon Food dye (optional) Wipeable surface for the children to play with the goo • Aprons for children (optional)

Photo by jarabee123/Shutterstock

The goo flows like a liquid when you let it slowly run off of your hands.

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LEARN

Essentials of Vegan NutritioN

By Lauren Panoff MPH, RD laurenpanoff.com or on @chronicplanet.

WHEN TRANSITIONING TO A VEGAN DIET, OR DECIDING TO RAISE A PLANT-BASED FAMILY, IT’S IMPORTANT TO MAKE NUTRITION A PRIORITY. FORTUNATELY, WITH ALL OF THE OPTIONS AVAILABLE TODAY, GOING VEGAN HAS NEVER BEEN EASIER.

P Photo by Photographee.eu/Shutterstock

rofessional organizations like the Academy of Nutrition and Dietetics and Dietitians of Canada agree that, with adequate planning, a vegetarian or vegan diet can be absolutely appropriate for any age.1 Keep in mind that a child’s diet is much more than simply providing smaller portions of an adult’s diet. To nourish a child well, on any diet, nutrient density is key. Kids have smaller tummies that fill up quickly, so it’s important to prioritize foods that provide the most nutritional benefit.

For certain nutrients, a supplement is recommended as well.

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Plant-based nutrition is a complex topic, but below are a few of the most important nutrition basics to understand when planning a vegan diet.1 bTHE MACRONUTRIENTS Protein: All plants contain protein, just in varying amounts. Some of the most protein-rich plant foods include beans, nuts, seeds, lentils, peas, seitan, tofu, tempeh, and edamame.

Complex Carbs: The healthiest carbs come from whole grains and whole plants. Plants are the only foods that contain fiber, an important complex carbohydrate.

Unsaturated Fats: Excellent sources are avocados, nuts and seeds (and their butters), and olives. If you cook with plant oils, moderate amounts of olive, avocado, flax, or coconut are easy ways to add fat and calories to a child’s diet. Ground flax seed is a good source of ALA, a precursor to the essential omega 3 fats, DHA and EPA. However, the conversion is small, so an algae-based omega 3 supplement may be a good idea.1 bTHE MICRONUTRIENTS Iron: The type of iron found in plant foods may also be less bioavailable than that from animal foods. Furthermore, many plant foods contain compounds called phytates and oxalates, which can inhibit iron absorption. As such, finding ways to boost iron absorption from plants is recommended on a vegan diet. One way is to consume iron-rich foods

The best way to meet your family’s needs on a vegan diet is to eat a wide variety of whole plant foods that incorporate all of these nutrients.

When needed, supplements can also be helpful, especially for vitamin B12.

With a little planning, a vegan diet can not only be delicious, but also incredibly nutritious for the entire family.

FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, HEAD ON OVER TO EITHER THE APPLE OR ANDROID APP STORE AND

subscribe today!RESOURCES Calcium: Some of the best plant with foods that boast an abundance sources of calcium include dark leafy of vitamin C.1 For instance, a tofu stir greens, beans, tofu, sweet potatoes, fry with broccoli and bell peppers, fortified orange juice, and fortified or a lentil stew made with tomatoes. plant milks.

Iron-fortified baby cereals are also helpful for young kids.

Iodine: On a vegan diet, iodine is found in sea vegetables, like seaweed, as well as iodized salt.

Note that adding salt to a child’s diet before they are one year old is not recommended. Most multivitamins, including those for children, will contain iodine.

Photo by j.chizhe, Dean Drobot/Shutterstock

Vitamin B12: While vitamin B12 is being added to a growing number of vegan foods, such as certain fortified plant milks, nutritional yeast, and non-dairy yogurts, the amounts can be inconsistent. To make sure your family is getting enough B12, a supplement is recommended.

Vitamin D: Our skin produces vitamin D when exposed to sunlight, but most people are still not getting enough. Some plant milks are fortified with vitamin D, but the best way to ensure needs are met is through a supplement. Vitamin D drops can be given starting in infancy, especially for exclusively breastfed babies.2

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1. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016 Dec;116(12):1970-1980.

2. Wagner, CL, Greer FR, and the Section on Breastfeeding and Committee on Nutrition.

Prevention of Rickets and Vitamin D Deficiency in Infants, Children, and Adolescents.

Pediatrics, 2008 Nov;122(5):1142-1152.

LIVE

fighting Post-Partum Depression

Story by Ella Munez

After childbirth, many women experience postnatal depression, it is also important to note that men can experience post-natal depression too.

Photo by GrooveZ, Pixel-Shot, Tolikoff Photography/Shutterstock

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hen we become new parents, most people imagine it is going to be a magical time filled with love and snuggles. This is not always the case! After childbirth, many women experience post-natal depression; it is also important to note that men can experience post-natal depression too.

bHOW MANY PEOPLE DOES IT AFFECT? The World Health Organisation (WHO) states that 13% of women, worldwide, experience a mental health condition after giving birth.

For many individuals, that condition is depression.

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bWHAT KIND OF SYMPTOMS MIGHT I HAVE? Symptoms usually develop in the first few weeks after giving birth -though sometimes later. Symptoms vary from person to person. Some of the most common symptoms include: • Feeling very low in mood with a loss of energy for normal day-today activities • Excessive crying • Struggling to bond with your baby or being fearful that you're not a good parent • Feeling angry, worthless or guilty • Thoughts about harming yourself or your baby.

• Having suicidal thoughts

bWHAT CAN HELP?

Fortunately, there are things you can do to help.

1 Some areas also offer peer-based support groups.

Here you can talk to parents who are in the same boat. There are also many online peer-support groups. Having a mental health condition can be pretty isolating, so being part of a group can help in many ways. bTALKING TO OTHERS AND GETTING OUT AND ABOUT This could be anything from going to your local coffee shop to going for a walk or taking your baby to a parent/child group.

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Photo by wavebreakmedia, Sergey Nivens, Goran Bogicevic, Andrii Kobryn, iko/Shutterstock

3 take a shower. A few other modes of self-care are going for a walk, reading a book or calling a friend.

bSEEKING HELP FROM OTHERS Getting help is really important, and the earlier the better. It’s of utmost importance to talk to your healthcare team about treatment and support. Treatment can be in the form of one-to-one Cognitive Behavioral Therapy or counselling.

bEXERCISE There is a lot of research that suggests exercise can help promote positive wellbeing. It can be anything from going for a short run, participating in a yoga class, or even a gentle walk. bSELF-CARE While it is difficult to make time and prioritize yourself when you're a new parent, try to schedule in some “me time.” Even if it’s just 10 minutes to

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If you are experiencing suicidal thoughts and do not feel that you can keep yourself safe, please contact a healthcare professional.

RESOURCES: www.who.int/mental_health/maternal-child/maternal_mental_health/en/ jamanetwork.com/journals/jama/article-abstract/185905

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The Beauty of Clean Beauty

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16-Free Formulation D Vegan D PeTA Certified F Animal Cruelty-Free

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Summer Skin Care Basics

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WITH THESE SIMPLE STEPS AND VEGAN BEAUTY PRODUCTS, YOU CAN GLOW THROUGH THE SUMMER! DON’T FORGET YOUR HAT AND SUNGLASSES, AND YOU ARE GOOD TO GO!

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jPROTECT WITH SPF The most important skincare product during summer is a good sun protectant.

Zinc-based sunscreens are the safest option; while they are a little thicker and whiter than the chemical varieties, they are so much healthier for your skin and the environment.

Some come with a tint, which is great if your skin is quite tan and you find the regular lotions to be ghosting, meaning they leave a white cast of your skin.

Zinc-based formulas are also reef-friendly and keep our oceans and fish friends happy.

Another advantage is that the whole family can use these as they are toxin-free, so you won’t need a separate one for the kids or babies. When looking for vegan options, check the ingredients list, as a lot of the great, natural options do contain beeswax.

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A few great options for the face are: Life Basics SPF 30 All Natural Facial Sunscreen (1), 100% Pure Green Tea Facial SPF30 (2) and Mother SPF (3). For face and body, a few favorites are: UV Natural (4), which is very rich and great for dry skin and Simple As That Natural Sunscreen (5), which rubs in easily, is non-greasy and absorbs quickly.

Edible Beauty Basking Beauty (6) is a vegan SPF 50 that is perfect for sensitive skin and suitable for everyone, from babies to the most mature and delicate skin types. j DOUBLE CLEANSE If you wear an SPF on a daily basis, it’s best to double cleanse; this helps to ensure that you fully remove all of the products from your face at the end of the day.

Use a rich cream, balm or oil cleanser as a first step, remove with a damp cloth and then use a regular face cleanser, depending on your skin type, afterwards to cleanse your skin.

This will go a long way in preventing clogged pores, congestion or dull, dry skin.

Pai Skincare Light Work Rosehip Cleansing Oil (7) works as a fabulous first step for sensitive skin

and Black Chicken Remedies Cleanse My Face Organic Purifying Oil Cleanser (8) is a great option for acne-prone skin. You can use these to cleanse a second time or follow up with a foaming cleanser, such as La Mav Sweet Orange Foaming Cleanser (9), if you prefer. j EXFOLIATE WITH A SCRUB Stay clear of products that can cause photosensitivity. In natural products, these are photosensitizing essential oils, mainly from the citrus variety.

Most brightening treatments, retinol creams and deeply exfoliating products are best to be avoided during the summertime, especially if you are going on a holiday or spending a lot of time outdoors. If you are exposing yourself to the sun during the summer, stick to gentle physical exfoliants rather than ones with alpha-hydroxy acids. Switch back to those after the beach holidays.

100% Pure Acai Pulp Facial Scrub (10) or & Desert Lime Flawless Micro-Exfoliant Face Exfoliator (11) are both great.

Don’t forget to scrub the body for an even tan and radiant skin.

j MASK Anything lightweight and hydrating fits the bill. Salt by Hendrix Crystal Waters Face Mask (12) is the ultimate summer hydration mask. Aloe vera-based products are perfect after a day on the beach.

If you struggle with breakouts or oiliness during the Summer, Pink Clay masks (13) are also a fabulous, gentle option to purify the skin.

moisturizer, paired with a replenishing night cream is the best option. Weleda finally offers a vegan version of their iconic skinfood cream, Weleda Skin Food Light (16) and it’s perfect for dry skin in summer.

Although many SPF products have moisturizing ingredients, they generally aren’t enough. You are better off using your moisturizer first and then an SPF on top.

If you are using makeup with SPF you can use this on top of your moisturizer for daily wear and only use SPF when actually heading to the beach. It depends how sensitive your skin is to the sun, where you live, and how much time you spend outside.

FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, HEAD ON OVER TO EITHER THE APPLE OR ANDROID APP STORE AND

j HYDRATE A real treat is a cool facial hydrating water in a spritz bottle that can be applied on top of makeup or simply to cool, hydrate and refresh at any time. Many also contain Aloe Vera which is a great natural ingredient that calms and soothes your skin during the heat.

Salt & Glow Skin Mist - Rose & Cactus Toner (13) is one great option for summer. j MOISTURIZE If you live in a humid climate you definitely want to switch to a lightweight moisturizer and serum. Anything greasy will react with the sweat and irritate the skin or clog your pores.

Mukti Aloe Vera Moisturizer (15) is the lightest and great for oily and acne-prone skin.

In a dry climate, you need more of a barrier and a richer

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j SERUMS Less is more during sticky and sweaty times. Consider skipping your oily serum and switch to an ultra-light water-based one instead. If your skin craves something richer, apply your nourishing serum at night time. Ere Perez Quandong Green Booster Serum (17) is like a green smoothie for the face; Zkin Line Smoothing Serum (18) works hard to keep your skin looking young and is a natural alternative to injectables.

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j MAKEUP Using a lightweight tinted moisturiser or sheer tint is often a better option during summer. Try out Inika Certified Organic BB Cream (19) or the very sheer Edible Beauty - No.4+ Tinted Vanilla Silk Hydrating Lotion SPF15 (20) Mineral powders are also an easy lightweight option that help keep the skin shine-free. Jane Iredale PurePressed (21) is perfect for anyone who seeks more coverage and built-in SPF. Don’t forget to change up your shade if you tan during the

Photo popcorner/Shutterstock

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summer; your regular foundation might not cut it. Using a beautiful bronzer that is not too shimmery and not too orange will also help to show off that summer glow. j FAKE TAN Are you dreaming on tan skin, but aren’t naturally blessed with it?

If you would rather fake it, there are really great, natural, toxin-free and vegan self-tan products out there. Eco Tan Face Tan Water (22) is lovely and oil-free, it even helps to clear breakouts and you get that perfect, sunkissed look.

The newest kid on the block that revolutionized vegan face tanning is Three Warriors Face Tan Aqua Mist (23) For the body, there are gradual lotions, gels or foams that are easy to apply and get you glowing.

Life Basics Gradual Tanning Gel (24) and Three Warriors Self-Tan Mousse (25) With these simple steps and vegan beauty products, you can glow through the summer! Don’t forget your hat and sunglasses, and you are good to go!

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LIV LUNDELIUS is a professional international makeup artist and green beauty expert based in Sydney, Australia. Specializing in cruelty-free makeup and skincare products, she also teaches workshops and makeup master classes.

livlifemag.com

The main focus of Boho Jewelry Chic is creating nonmetal jewelry

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Handcrafted in the USA with 100% eco-friendly hemp

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The EXPERT Weighs in

Mayim Bialik Talks Raising Vegan

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“I believe that the way we eat serves our bodies and our souls by bringing kindness and compassion into every food decision.

FOR THE FULL EDITION I love my faith’s respect for animals and I find AND EVEN MORE GREAT CONTENT, veganism spiritually very HEAD ON OVER TO EITHER THE fulfilling.”

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WHILE BEST KNOWN FOR HER ROLE AS THE QUIRKY NEUROBIOLOGIST, AMY FARRAH FOWLER, ON CBS’S THE BIG BANG THEORY, MAYIM BIALIK’S EXPERTISE EXTENDS FAR BEYOND ACTING. JUST LIKE HER TELEVISION COUNTERPART, BIALIK HOLDS A PH.D. IN NEUROSCIENCE FROM THE UNIVERSITY OF CALIFORNIA LOS ANGELES. SHE HAS WRITTEN MULTIPLE PARENTING BOOKS, WITH TOPICS RANGING FROM ATTACHMENT PARENTING IN “BEYOND THE SLING” THROUGH TO THE PHYSIOLOGICAL AND PSYCHOLOGICAL PROCESSES INVOLVED IN GROWING UP IN HER BOOKS, “GIRLING UP” AND “BOYING UP.” NOT ONLY DOES SHE BOAST AN IMPRESSIVE CAREER, BUT AS THE MOTHER OF TWO BOYS AND AN ANIMAL ACTIVIST, BIALIK IS RAISING VEGAN!

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ialik’s love and compassion for animals began at an early age and eating animals never made much sense to her. “I loved animals so much, but growing up in the 70s and 80s, it wasn’t an option to not eat what my parents put on my plate!” recalled Bialik. She became vegetarian when she went to college and transitioned into veganism from there.

As the ideals and ethics behind a vegan diet have become more widely accepted and understood, veganism has skyrocketed. The community has grown exponentially but Bialik never expected it to change so drastically. “[I] never imagined this would happen!!! So many people are embracing this way of eating and living for the environment, for their health and for the economy,” she said. “It’s so exciting!”

Veganism has become an extension of her Jewish faith, as the two both impact and inform the other. Judaism is inherently friendly to animals, with Kashrut -- being Kosher -- vegetarianism is one of the highest forms of observing the body of Jewish religious laws.

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“get off your phone and FOR THE FULL EDITION be present with your AND kids … that building of aEVEN MORE GREAT CONTENT, relationship will sustain HEAD ON OVER TO EITHER THE you through all of the APPLE OR ANDROID APP STORE AND hard stuff.”

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“I believe that the way we eat serves our bodies and our souls by bringing kindness and compassion into every food decision. I love my faith’s respect for animals and I find veganism spiritually very fulfilling.”

Bialik has two sons, Miles and Frederick, both of whom she has raised vegan. While it comes with certain challenges, they have had a wonderful experience and are both compassionate about animals. “We live in a major city and vegan food is everywhere,” said Bialik. With vegan options all around, from major supermarkets to even fast food chains, it is much easier to be a vegan kid now than when she was younger.

“They still can tend [towards] eating ‘junk’ food, so we still have to watch for that. They have a broad palate and they love showing kindness to animals by not eating them. That’s a joy.”

While her boys have realized the challenges and pressures that can come with a vegan lifestyle, they have embraced it. “We don’t always get to eat birthday cake at kids’ parties and such, but in Los Angeles, many people are sensitive to dietary restrictions,” said Bialik. “I have explained as they have matured why we eat this way, they don’t seem to resent it -- yet!”

Both Bialik’s scientific background and parenting expertise have aided and inspired her writing endeavors. “Girling Up” addresses the challenges and social pressures girls often encounter growing up.

When it comes to raising confident, informed children -- boys or girls -- Bialik says it’s of utmost importance to keep the lines of communication open.

She advises to “get off your phone and be present with your kids … that building of a relationship will sustain you through all of the hard stuff.”

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“I have two sons and it is a challenge to raise them to be assertive, but not too assertive, sensitive but not overly sensitive -- it’s hard raising girls for similar reasons actually,”

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Similarly, her most recent release, “Boying Up: How to Be Brave, Bold, and Brilliant ” looks at the process by which adolescents become adults -- from an endocrine angle, a general wellness angle, and a psychological angle. “I have two sons and it is a challenge to raise them to be assertive, but not too assertive, sensitive but not overly sensitive -- it’s hard raising girls for similar reasons actually,” said Bialik.

“Without getting political, it’s also hard when certain political leaders talk about women in certain ways that we don’t want our boys hearing … that’s an extra challenge!”

Bialik’s time and experience as a prime time tv star has given her a broader platform to convey her advocacy for both animal and human rights. “The more ‘reach’ I can have to share my thoughts on being vegan, the better,” said Bialik.

“My YouTube channel has a video on why I’m vegan [and it] is one of our most viewed videos with over one million views. [It’s] a blessing to reach a lot of people with how veganism has changed my life.” Bialik is one of the founding members of a Jewish organization that advocates for the rights of animals. The Shamayim V’Aretz Institute seeks to educate and empower leaders to be a voice for the ethical treatment of animals everywhere.

She has found the most impactful way to communicate her message of advocacy and compassion to be through simply living her life in a way that she can be proud of and that feels good in her soul. Leave out the judgements and opinions unless asked -- even when it may be hard to keep your mouth shut!

FOR THE FULL EDITION AND EVEN MORE GREAT When facedCONTENT, with adversity or judgements from others -- in EITHER regard to veganism or any other personal choices HEAD ON OVER TO THE -- Bialik’s advice is simple: APPLE OR ANDROID APP STORE AND

“You know yourself best. You know your kids best. Get educated. Do your research. Pick your battles, and always opt for compassion.”

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While The Big Bang Theory officially ended it’s 12-year run last spring, Bialik has a few exciting projects in the works. She is currently producing a new FOX series with Jim Parsons -- aka Sheldon Cooper -- in which she is also starring. “I am still working on YouTube videos and have a screenplay I am set to direct with Dustin Hoffman, Candice Bergen, Simon Helberg, and Olivia Thirlby -- hopefully this summer.” The working title for Bialik’s first film is, As Sick as They Made Us, and is hopefully on track to premier late 2020.

For Bialik, the future of veganism is clear. As more and more choices become widely available, we’ll see larger companies getting into the vegan alternatives market. “[There will be] less emphasis on dairy and meat as a critical part of our diet,” said Bialik. “Also, more meal programs for children in underserved populations, which [would] provide them with a more diverse diet than what we typically see in these populations. And more and more artisan cheeses, please!”

FAVORITE: FOOD: Pickles COLOR: Black or Blue ANIMAL: Cat, falcon, hairless chihuahua, naked mole rat BAND(S)/MUSICIAN(S): Decemberists, Elvis Costello, Neko Case, Bob Dylan MOVIE(S): Gladiator, LOTR, Hobbit RESTAURANT (BOTH FORMAL AND INFORMAL): Crossroads, Little Pine, Something Vegan, Loving Hut, Bodhi Bowl (DTLA) NON-PROFIT ORGANIZATION: NAMI (National Alliance for Mental Illness) THINGS TO DO: Yoga, nap, cook WAY TO SPEND A DAY OFF: Yoga, nap, cook, see my kids BEAUTY PRODUCTS: anything vegan!!!

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Raise Vegan

Handmade Photo by Olena Yakobchuk/Shutterstock

Gift Guide

By Emily Court

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Buying Handmade The Gift Of Relaxation A gift enjoyed by many, candles are a great go-to for birthdays, Mother’s Day, Valentine’s Day, and much more — truly an all-occasion delight. Add in phthalate-free scents, vegan-friendly soy wax, and reusable containers and you have an option everyone will enjoy.

RB & Co. Candles offers an array of lovely scents, including: Pumpkin Chai, Apple Dumpling, Vanilla Bean, and Coconut Lime Verbena.

There is an option sure to please anyone you’re looking to treat to a little comfort, and low-budget luxury — even if that someone is you. etsy.com/shop/RAWBeautyLLC

The Gift Of Color Creative brand Sunny Elmhurst offers a unique and stunning collection of jewelry sure to charm and delight any fashion lover. You’ll even find the perfect gift for that person in your life whose wardrobe always seems to say “goals.”

Handmade by Christina Lim, each pair of earrings is uniquely beautiful and packed with color and whimsy, fit to put a smile on that special someone’s face. etsy.com/shop/sunnyelmhurst

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The Gift Of “Awww” For little ones and those with little ones at home, the gift of cuteness goes a long way — they deliver smiles for weeks and months to come.

It doesn’t get much cuter than Aubreythestrawberry’s homemade baby and toddler wear. From bumble bees to robots, brand founder Alexandria Dewar personally designs each of her prints, which are then printed on a super soft organic cotton jersey anyone would love.

Not stopping at children’s wear, Alexandria has also designed a quirky and colorful collection of home decor that will bring the brand’s character charm into any room in your home. aubreythestrawberry.co.uk

The Gift Of Cozy For little feet longing for a bit of cozy — and of course that tiny-garment cute factor — there are these adorable little shoes from BeeCeeBooties.

Every pair of these too-cute-to-handle baby shoes is handmade using super comfy materials, including a plush faux-sherpa lining sure to keep those little toes warm and happy. From vibrant florals to mellow neutral prints, there’s something for any little you’re wanting to spoil with this brand. beeceebooties.com

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The Gift Of Custom With its cleverly designed and custom-made wall art, Upcycled Works is bringing one-of-a-kind charm into homes around the world, one creation at a time.

Operating from the belief that there’s beauty in unexpected places, the husband-and-wife duo behind the brand collect and repurpose license plates to create beautiful, colorful signs out of items that would otherwise end up in a landfill!.

Boasting everything from custom signs — which can be made to display a family name, special date, or the names of your favorite kiddos — to inspirational messages, there’s something for everyone with this unique collection.

Upcycledworks.com

Do It Yourself The Gift Of “Ahhhh”

Photo by Anna Ok/Shutterstock

For the bath lover in your life, there’s no handmade gift easier than a jar of custom scented, low-cost luxury bath salt.

Mix epsom salt and coarse sea salt in a two-to-one ratio for the perfect bath-time blend. Customize your creation with dried flowers or herbs, and an all-natural essential oil of choice for a truly blissful experience.

This budget gift is great for anyone with a tub any time of the year, and will serve as a reminder of your affection for months to come.

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The Gift Of Fresh Succulents are all the rage these days — and with good reason — but extravagant, prefabbed gardens of these too-cute little plants can be pricey. A more affordable option is to create your own.

Consider thrifting or repurposing a container, buy the succulents unpotted, and start planting.

This thoughtful gift is sure to brighten up any living space, and is perfect for housewarming parties or college send-offs.

The Gift Of Memories

Photo by Vladimir Melnikov, Julia Karo /Shutterstock

If you’ve got the time to spare, you just can’t beat the heartfelt gift of a handmade memory book.

Choose a blank-paged journal or sketchbook you love, and gather together any physical momentos you can.

Photos, ticket stubs, newspaper clippings, letters and children’s artwork all make great inclusions, depending on the recipient.

Where you go from there is entirely up to you — but don’t forget to include hand-written stories and notes for a truly unforgettable gift.

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The Gift Of Decor Similar to a memory book, a decorative cork board can be a great gift that also serves as a reminder of special times.

Choose a plain cork board of the size you think is best. You can paint a frame, buy one you love, or go for a more minimal, unframed look. Next, it’s just a matter of picking some photos you cherish and either stringing them across or pinning them to the board. Add a note or two, leave room for the recipient to customize, and you’re good to go!

These simple pieces of decor work great in kids’ rooms, office spaces, or even college dorms.

The Gift Of Chocolate

Photo by Everyday green Cooking, KC Slagle/Shutterstock

Boxes of chocolates are great — but at this point we pretty much know what we’re going to get. Why not a jar of chocolate energy bites?

Find your favorite vegan recipe, and get rolling.

Pack these tasty treats in a repurposed jar and wrap with ribbon, or earth-conscious raffia, for an added touch.

This makes a great gift for health-conscious families to enjoy together, or even for Valentine’s or Teachers’ Day — just be sure to omit common allergens when necessary.

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Meal Planning Basics s for a while now, Meal planning has been popular among parent IVELY, IT SAVES TIME, and for good reason! WHEN DONE EFFECT MONEY, AND STRESS! Story by Elmily Kru

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s parents, it seems the to-do list is never ending; grocery shop, laundry, drop off/pickup kids, doctors appointments, home repairs, not to mention trying to keep up with planning healthy, homemade meals that will nourish your family. One of the biggest challenges can be simply figuring out what to make for dinner, preferably with the ingredients you have at home, so you can avoid a 5pm rush to the grocery store. Meal planning has been popular among parents for a while now, and for good reason! When done effectively, it saves time, money, and stress! If you have no idea how to get started, you’ve come to the right place. Let’s focus on the most challenging meal of the day ... dinner!

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1.

Step One: Organize! Find a moment to look through your cookbooks, pinterest recipe board or favourite blogs to find one weeks worth of meals that would likely satisfy your entire family. Write them down in the order in which you plan to make them. For example; Lasagna on Monday, Tacos on Tuesday, Stir Fry on Wednesday, etc. Ask your children and partner for their ideas, that way they can look forward to their meal suggestion being served on a certain day.

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to list the ingredients needed in groups; you can organize them by recipe or by their location in the grocery store. Then, shop for your ingredients! It’s typically easiest first thing in the morning. Bring a pen and your paper list along and check things off as they are placed in the cart. Not only does this ensure you don’t forget any key ingredients, but it also keeps you on track so you don’t buy anything you don’t need.

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Step Three: Prep! Now, meal prepping is an art all its own.

To some extent, you can only prep so far in advance, but most things, like making sauces or chopping veggies, can be done days ahead of time. So, look to the next two days and figure out what you can pre-chop for the next few days. It can sometimes seem like the chopping can take longer than the actual cooking time! It can also be helpful to measure out seasonings or dressings and put them in sealed 48 raisevegan.com

containers; this makes it simple to add to the meal with one pour rather than measuring out multiple ingredients with tired and hungry children at your feet.

Meal planning is aimed at making your life easier: it reduces the stress of trying to decide what to make for dinner, it limits the number of grocery store trips throughout the week, and when you have as many ingredients prepared as possible, weeknight meals become a breeze. Whether you include all or one of these steps into your daily routine, finding a few hours alone to meal plan is important. If you’re able, wait to begin your meal planning endeavors until your partner can watch the kids, or you have some alone time to focus and prepare.

Those few hours you have alone on the weekend will save you many hours of stress throughout the week, it’s well worth it!

In the Kitchen with

raise vegan The Great Outdoors!

Photo by Photographee.eu/Shutterstock

Just because we’re stuck at home, doesn’t mean we can’t get outside and enjoy the warm weather with some tasty food. This section is packed with recipes you can either make in advance and take on a picnic or throw on the grill for a backyard barbecue. Now get out there and enjoy the great outdoors!

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COOKBOOK GUIDE

WHITE BEAN GARLIC SPREAD

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SPRING VEGETABLE PANZANELLA

EASY-CHEESY PANTRY MAC

TACOS YACA AL PASTOR AND HANDMADE TORTILLAS

CORN FRITTER SALAD

BAKED SPICY BBQ TEMPEH AND CREAMY SLAW

BIG ZAC BURGER

ONION AND MOLASSES BAKED BEANS

TOFU SALAD SANDWICHES

TOFU BERRY 'CHEESECAKE'

RAISE VEGAN COOKBOOK GUIDE Vegan Yack Attack’s Plant-Based Meal Prep

By Jackie Sobon

If you’ve ever had the pleasure of browsing the Vegan Yack Attack blog, you know what kinds of creative, cutting edge can be expected in the pages of Jackie Sobon’s third cookbook release, Vegan Yack Attack’s Plant-Based Meal Prep. With six weekly menus portioned for individuals, and seven “mix and match menus” for larger groups, each one offers a suggested weekly layout, menu notes, equipment checklists, recipes, and step-by-step guides perfect for beginning cooks and at-home chefs alike! Get an exclusive look at an excerpt from Jackie’s Meals for a Family menu with recipes for Classic Tofu Salad Sandwiches (page 67), Corn Fritter Salad (page 59), and White Bean Garlic Spread (page 55).

Vegan Buddha Bowls

By Cara Cifelli

Cara Cifelli’s journey to health and self-love was a tumultuous one. After struggling with an eating disorder for years, she eventually learned how to heal her body with whole, plant-based foods. In her second book, Vegan Buddha Bowls, she shares her well-earned wisdom with over 50 delicious, inspired, and nourishing recipes. Many of these bowls can be made ahead of time and enjoyed throughout the week! Check out Cara’s take on a classic salad, Summer Vegetable Panzanella, on page 57.

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La Vida Verde

By Jocelyn Ramirez

If you’ve ever longed to be able to recreate your favorite Mexican dishes to be plantbased and equally delicious, you’re in luck! La Vida Verde is chock full of vegan versions of many popular Mexican meals that honor the flavors and traditions of the rich and diverse culture. Ramirez’s debut cookbook is an ode to her abuelita and a true testament to food and family.

Get a sneak peak at what you can expect with her recipe for Tacos de Yaca Al Pastor on page 69.

Gluten-Free Vegan Cooking in Your Instant Pot

By Kathy Hester

In her tenth cookbook release, Kathy Hester expands upon her vast knowledge of cooking in an Instant Pot with a new twist -- every recipe is gluten free! She offers options to make soy-free and oil-free versions of many recipes, as well. Its pages are full of tips and tricks for gluten-free cooking; from where to buy specialty ingredients to her favorite brands. If you follow a gluten-free diet, or are simply curious about innovative cooking techniques, this is a book you won’t want to miss. Flip over to page 61 for her take on Onion and Molasses Baked Beans.

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Wait, that’s vegan?!

By Lisa Dawn Angerame

Wait, That’s Vegan?! Is the book we’ve all been waiting for. If you’ve been longing for some true traditional comfort food, you’ll love what this awesome cookbook has in store! Lisa Dawn Angerame is the creative genius behind Lisa’s Project: Vegan; with the goal of creating dishes that could fool the harshest of critics, Lisa introduces over 60 new recipes that will have your friends and family asking, “Wait, that’s vegan?!” This book offers everything from breakfast basics, like a killer tofu scramble, to decadent desserts, like a traditional New York cheesecake. Don’t miss her recipes for Baked Spicy BBQ Tempeh and Creamy Slaw on page 65.

The Vegan Dairy

By Catherine Atkinson

Offering everything from recipes for nut milks and cashew creams, to non-dairy yogurts and cheeses, this comprehensive new release is sure to satisfy the most curious of cooks. In addition to tons of recipes, The Vegan Dairy boasts a collection of go-to guides for transitioning to a vegan lifestyle, selecting ingredients, choosing the right equipment, and even when to buy vegan staples versus when to make them at home.

Hop on over to page 75 for Catherine’s Tofu Berry ‘Cheesecake.’

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Vegan Junk Food

By Zacchary Bird

In his debut cookbook, Zacchary Bird explores the cultural importance of food and what makes certain meals resonate with us on a personal level. Just because you choose to live a compassionate, vegan lifestyle, doesn’t mean you can’t enjoy your favorite foods. Plantbased cuisine is limitless, as proven by Vegan Junk Food. Missing mozzarella sticks? You can make your own that would give any state fair a run for its money. Can’t shake that hankering for a fast food burger? No need to wait in the drive-thru line, or cause animal suffering, just try the Big Zac with Big Zac Secret Sauce. Flip ahead to page 72 for the full recipe!

Vegan Mac and Cheese

By Robin Robertson

Whether you’re looking for a quick, classic meal for your kids, or want to wow your dinner guests with a gourmet take on a truly comforting culinary staple, Vegan Mac and Cheese has something for everyone. Robertson starts off the book with eight basic recipes and then shows how they can evolve into more advanced creations. For example, her Easy-Cheesy Pantry Mac -- check out the recipe on page 63 -- can be transformed from a simple pasta side dish into a full meal with the addition of your favorite vegetables and a veggie protein. Similarly, you can turn a saucy Mac into a perfect casserole by transferring the noodles into a 9”x13” baking dish and topping it with a sprinkle of vegan cheese and some bread crumbs. However you prefer your mac and cheese, this is one book you don’t want to miss.

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WHITE BEAN GARLIC SPREAD Reprinted with permission from VEGAN YACK ATTACK'S PLANT-BASED MEAL PREP : WEEKLY MEAL PLANS AND RECIPES TO STREAMLINE YOUR VEGAN LIFESTYLE by Jackie Sobon, The Quatro Group 2020 ISBN: 9781592339075 55 raisevegan.com

Descritpion: Fresh outta the fridge, 30 minutes or less, under 10 ingredients, gluten free, soy free, nut free, oil free, no sugar added Nutritional analysis per serving: 128 calories; 5 g fat; 15 g carbohydrates; 5 g fiber; 1 g sugar; 7 g protein Yield: about 1-1/2 cups (370 g); 3 servings

ingredients • 1 [15 oz. [425 g]) can low-sodium white beans, drained with 2 tablespoons [30 ml] liquid reserved • 1/4 cup (60 g) tahini • 3 Tbsp (15 g) nutritional yeast • 2 Tbsp (30 ml) lemon juice • 1-3 Tbsp (15 to 45 ml) water • 3 cloves garlic • 3/4 tsp salt • 1/4 tsp black pepper

Photo by Vladimir onair/Shutterstock

Instructions

White beans make for a great spread base because they don’t have a particularly strong flavor like chickpeas or black beans do. Here we have a protein-rich spread that is a hybrid of a mild garlic spread and a hummus.

It’s great for adding to meals or eating as a snack.

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Puree the white beans and reserved liquid, tahini, nutritional yeast, lemon juice, 1 tablespoon (15 ml) water, garlic, salt, and black pepper in a blender or food processor equipped with an S-blade until very smooth, adding the additional 1 to 2 tablespoons (15 to 30 ml) water to thin it out as needed.

Season with salt to taste. Store in the refrigerator for up to 7 days.

SPRING VEGETABLE PANZANELLA Reprinted with permission from Vegan Buddha Bowls by Cara Carin Cifelli, Page Street Publishing Co. 2020. Photo credit: Jackie Sobon Being predominantly of Italian descent, I am no stranger to panzanella, a traditional salad that contains soaked stale bread and tomatoes. It’s a great way to use up day-old loaves. Inspired by the classic but adding my own spin, I combined fresh springtime vegetables, including asparagus, green peas and sugar snaps with a bright, lovely pesto that will leave you wanting more. The sweetness is balanced out by the peppery arugula and tied together with the avocado and bread. This is amazing for a beautiful spring afternoon in the park and makes a great picnic or potluck dish as well!

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Photo by Vladimir Alexander Raths/Shutterstock

ingredients

Instructions

Mixed Herb Pesto • 1⁄2 cup (67 g) raw pine nuts • 3 cloves garlic • 11⁄4 cups (52 g) tightly packed fresh basil leaves • 1⁄2 cup (21 g) tightly packed fresh mint leaves • 1⁄2 cup (31 g) tightly packed fresh parsley or (21 g) cilantro leaves • 3 Tbsp (45 ml) fresh lemon juice • 1⁄2 cup (120 ml) avocado oil • Salt and freshly ground black pepper

1. Preheat the oven to 450°F (230°C).

2. Make the pesto: In a food processor fitted with an S blade, combine the pine nuts and garlic. Pulse in 10-second bursts, 3 times, or until a crumble is formed. Add the fresh herbs and lemon juice and pulse again in 10-second bursts, 3 times, stopping to scrape down the sides, if needed. With the processor on low speed, slowly drizzle in the avocado oil through the center of the lid. Add salt and pepper to taste; I use about 1 teaspoon of each. Set aside.

3. Make the salad: Bring a medium-sized pot of water to a boil. Meanwhile, create an ice bath by putting ice cubes in a large bowl of water; set the ice bath aside. Blanch the asparagus by adding the spears to the boiling water and cooking for 2 to 3 minutes (if your spears are on the thinner side, blanch for only 1 to 2 minutes). Transfer the asparagus to the ice bath to stop the cooking process.

4. Repeat this process for the sugar snap peas, blanching for 1 to 2 min-

Salad • 12 oz (340 g) asparagus spears, preferably thick stalks • 20 oz (567 g) sugar snap peas • 3 cups (150 g) cubed vegan bread • 3⁄4 cup (113 g) sweet peas • 1⁄2 cup (58 g) chopped watermelon radish (preferred) or purple or red radish • 3 cups (65 g) tightly packed arugula • 2 cups (63 g) tightly packed spinach 1 ripe avocado, diced 58 raisevegan.com

utes. Let both the asparagus and sugar snap peas sit in the ice bath for at least 5 minutes each. Then, drain the water and pat dry both veggies with a paper towel or clean dish towel. Cut the asparagus into 1-inch (2.5-cm) lengths and the sugar snap peas in half horizontally.

5. Meanwhile, lay the cube bread in a single layer on a baking sheet and heat in the oven for 5 to 8 minutes, or until lightly toasted.

Set aside.

6. In a large bowl, combine the asparagus, sugar snap peas, sweet peas, radish, arugula, spinach, avocado, bread and pesto. Mix well to evenly coat everything with the pesto. Let the salad rest for 10 minutes so the bread has some time to soak up some of the pesto. Then, divide equally among 4 serving bowls and serve.

7. If making ahead, prepare everything as directed, except the avocado, which should be added just before serving, and store in an airtight container in the fridge for up to 5 days.

CORN FRITTER SALAD Reprinted with permission from VEGAN YACK ATTACK'S PLANT-BASED MEAL PREP : WEEKLY MEAL PLANS AND RECIPES TO STREAMLINE YOUR VEGAN LIFESTYLE

by Jackie Sobon, The Quatro Group 2020 ISBN: 9781592339075

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This unique salad may not be everyday fare, but I know you’ll love this combination! The corn fritters are like veggie-filled cornbread: fluffy and savory, with a little crispness and subtle sweetness. To balance them out, I’ve paired the fritters with a light and refreshing salad, a cool dressing, and a hint of lemon.

Descritpion: Fresh outta the fridge, 30 minutes or less, Gluten-free option, soy free, nut-free option Nutritional analysis per serving: 459 calories;19 g fat; 65 g carbohydrates; 8 g fiber; 13 g sugar; 8 g protein Yield: 4 servings

ingredients FOR THE FRITTERS: • 1-1/2 cups (210 g) corn meal • ¼ cup (31 g) unbleached all-purpose flour, gluten-free if desired • 2 Tbsp (20 g) sugar • 1 Tbsp (5 g) nutritional yeast • 2 tsp (9 g) baking powder • 1 tsp onion powder • 1 tsp salt • 1 cup (235 ml) plain, unsweetened non-dairy milk • 1-1/2 cups (175 g) corn kernels • 1/4 cup (35 g) diced yellow onion • 2 Tbsp (9 g) minced jalapeño • ¼ cup (60 ml) sunflower oil, divided FOR THE SALAD: • 8 cups (240 g) firmly packed mixed greens • 2 cups (360 g) diced tomatoes • 2 cups (320 g) diced cucumbers • 4 lemon wedges • Your favorite vegan ranch dressing

Instructions

Photo by Monkey Business Images/Shutterstock

1. To make the fritters: In a large bowl, whisk together cornmeal, flour, sugar, nutritional yeast, baking pow-

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der, onion powder, and salt until combined. Add the non-dairy milk and stir until there are no dry pockets. Fold in corn kernels, onion, and jalapeño.

2. In a large skillet, heat 2 Tbsp (30 ml) of the oil over medium heat. Using a 1/3 cup (80 ml) measure portion the batter onto the skillet and flatten slightly. Cook for 2 minutes, 3. then flip and cook for an additional 2 minutes. Transfer the fritters to a paper towel–lined plate and repeat with the remaining oil and batter; you should have 8 fritters.

4. To make the salad: Divide the greens between 4 plates or storage containers and top with the tomatoes, cucumbers, and lemon wedges. Top each salad with 2 fritters and serve with dressing, or store undressed salads and dressing separately in the refrigerator for up to 7 days. Just before serving, reheat the fritters in a toaster, toaster oven, or microwave, then add them back to the salad and drizzle with dressing.

Tip: If topping this salad with the Sunflower Sour Cream, thin it out with 2 Tbsp (30 ml) water before drizzling it over the salad.

ONION AND MOLASSES BAKED BEANS Reprinted with permission from Gluten-Free Vegan Cooking in Your Instant Pot by Kathy Hester, Page Street Publishing Co. 2020. Photo credit: Kathy Hester

You can take these vegan baked beans to a cookout or enjoy a bowl in front of a fire in the winter. For a fun dinner, add some cut homemade veggie dogs. These beans are thick and rich—even nonvegans will ask for seconds.

Make in a 3-quart, 6-quart or 8-quart (3-L, 6-L or 8-L) Instant Pot.

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ingredients Quick-Soak Ingredients • 1 lb (454 g) dry cranberry beans, pinto beans or navy beans • 6 cups (1.4 L) water Sauté Ingredients • 1 Tbsp (15 ml) oil (or water sauté to make oil-free) • 1 cup (150 g) chopped onion Pressure Cooker Ingredients • 4 cups (944 ml) water • 2 cups (220 g) minced peeled apple • 3 Tbsp (45 ml) Dijon mustard • 2 Tbsp (30 ml) molasses • 2 tsp (3 g) dried thyme • 2 tsp (10 ml) liquid smoke

Photo by Vladimir Ulada/Shutterstock

Instructions 1. Put the dry beans and water into your electric pressure cooker. Cook on high pressure for 8 minutes. Manually release the pressure. Drain the quick-soaked beans and rinse the beans and the inner liner.

2. On the sauté setting, heat the oil.

Once hot, add the onion and cook until translucent, 3 to 5 minutes. Add the water, apple, mustard, molasses, thyme and liquid smoke to your Instant Pot along with the quicksoaked beans.

3. Cook on high pressure for 15 minutes. Carefully release the pressure manually. Try to mash one of the beans with a fork to see if it is soft. If not, put the lid back on and cook for 5 minutes.

4. Release the pressure manually.

Stir in the brown sugar, tomato paste and vinegar. Add the salt, to taste.

5. If there’s too much liquid left, you can always turn your Instant Pot to sauté and cook off any extra liquid.

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Before Serving • 1⁄4 cup (50 g) brown sugar or maple syrup (optional) • 3 Tbsp (45 ml) tomato paste • 2 Tbsp (30 ml) apple cider vinegar • Salt, to taste

Photo by Sunny Forest/Shutterstock

EASY-CHEESY PANTRY MAC Reprinted with permission from VEGAN MAC AND CHEESE : MORE THAN 50 DELICIOUS PLANT-BASED RECIPES FOR THE ULTIMATE COMFORT FOOD by Robin Robertson, The Quatro Group 2019 ISBN: 9781558329737 Photography by Jack Adams Photography 63 raisevegan.com

Put your pasta in the boiling water and the easy-cheesy sauce will be ready by the time your pasta is done.

Best of all, the sauce is made with on-hand pantry ingredients and is nut free and soy free. If you need the dish to be gluten free, use gluten-free pasta.

Instructions

Photo by Sergey Mironov/Shutterstock

1. To make the pasta: Bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to the package directions until al dente. Drain well and return it to the pot.

2. To make the sauce: In a blender or food processor, combine the oats, nutritional yeast, tapioca starch, salt, onion powder, paprika, and turmeric. Blend until the oats are a fine powder.

3. Add the bell peppers, lemon juice, mustard, and hot water. Blend until the sauce is smooth and begins to thicken, about 3 minutes.

Taste and adjust the seasoning, as needed. Add the sauce to the cooked pasta and toss to coat. Place the pot over low heat and cook, stirring continually, for 2 to 3 minutes, or until hot.

4. Stir in your favorite add-ins (if using).

5. Serve hot sprinkled with your favorite topping (if using).

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ingredients Pasta • 16 oz. (454 g) penne, or other small pasta Sauce • 1-3/4 cups (273 g) rolled oats • 1/2 cup (30 g) nutritional yeast • 2 Tbsp (15 g) tapioca starch, or (16 g) cornstarch • 1-3/4 tsp salt • 1-1/2 tsp onion powder • 1/2 tsp smoked paprika • 1/4 tsp ground turmeric • 1 (12 oz. or 340 g) jar roasted red bell peppers, drained • 1-1/2 Tbsp (23 ml) fresh lemon juice • 1/2 tsp yellow mustard • 3-3/4 cups (900 ml) hot water • Your favorite add-ins (optional) • Your favorite toppings (optional) Makes 4 to 6 servings

BAKED SPICY BBQ TEMPEH AND CREAMY SLAW Reprinted with permission from Wait, That's Vegan by Lisa Dawn Angerame, Page Street Publishing Co. 2020.

Photo credit: Alex Shytsman

When it comes to barbecue, there is nothing more important than the sauce. Does it matter what it is slathered all over? I don’t think so! There are all different styles, but this one is like a cross between a Kansas City sauce and a St. Louis sauce. It’s thick, sticky, tangy, sweet and spicy all at the same time. You don’t need an actual barbecue to make this dish; just brush it over some tempeh and bake it. Serve it with this colorful, cooling slaw and some rolls on the side for a barbecue any time of the year!

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ingredients BBQ Tempeh • 1 (8-oz [226-g]) package soy tempeh, thinly sliced the short way, about 24 pieces • 2 Tbsp (30 ml) water • 2 Tbsp (30 ml) tamari • 2 Tbsp (30 ml) apple cider vinegar • 2 Tbsp (30 ml) sunflower oil • 2 Tbsp (32 g) tomato paste • 2 Tbsp (18 g) coconut sugar • 1 tsp garlic powder • 1 tsp onion powder • 1 tsp mustard powder • 1 tsp paprika • 1⁄2 tsp cayenne pepper Creamy Slaw • 2 cups (140 g) shredded purple cabbage • 1 cup (110 g) shredded carrot • 4 scallions, white and green parts, thinly sliced • 1 cup (154 g) fresh, defrosted frozen, or canned, corn • 2 Tbsp (8 g) chopped fresh parsley • 1⁄2 cup (120 ml) vegan mayo • 1 tsp lime zest • 2 Tbsp (30 ml) freshly squeezed lime juice • 1 Tbsp (9 g) coconut sugar • Big pinch of salt

Photo by Arif Relano Oba, Larisa Blinova

Instructions 1. To make the tempeh, place the tempeh in a pot and cover with water.

Bring to a boil. Reduce the heat to simmer and cook, uncovered, for 10 minutes.

2. Preheat the oven to 350°F (175°C, or gas mark 4). Line a half sheet pan with parchment paper.

3. In a small mixing bowl, whisk together the water, tamari, vinegar, oil, tomato paste, coconut sugar, garlic powder, onion powder, mustard powder, paprika and cayenne pepper.

4. When the tempeh has finished simmering, lift it out of the water with tongs, and gently dip it into the sauce, flipping it over to coat both sides. Place the tempeh on the sheet pan, reserving the remaining sauce.

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Bake for 25 to 30 minutes, until the tempeh starts to brown and the sauce starts to look dry.

5. Add the reserved sauce to a small saucepan and heat on low. When the tempeh is done, remove it from the oven and brush the warm sauce over the top of the tempeh.

6. In the meantime, make the slaw by combining the cabbage, carrot, scallions, corn and parsley in a big mixing bowl. Add the mayo, lime zest, lime juice and coconut sugar. Mix well, coating the vegetables.

Season with salt. Let stand while the tempeh is baking, to let the cabbage soften and the flavors meld.

7. Serve the tempeh with the slaw and soft rolls.

Sides • Soft rolls

CLASSIC TOFU SALAD SANDWICHES Reprinted with permission from Vegan Yack Attack’s Plant-Based Meal Prep: Weekly Meal Plans and Recipes to Streamline Your Vegan Lifestyle by Jackie Sobon, The Quatro Group 2020 ISBN: 9781592339075

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Considering how often I make tofu salad sandwiches, you’d think I would have more printed recipes for them. I finally posted three versions of my favorite lunch to my blog for the first time, and they were such a hit, I knew I had to include one in this book, too!

Fair warning: Once you make these, you’ll want to repeat them again and again in your meal plans and for summer picnics.

Descritpion: Fresh outta the fridge, 30 minutes or less, under 10 ingredients, gluten free, soy free, nut free, oil free, no sugar added Nutritional analysis per serving: 391 calories; 12 g fat; 48 g carbohydrates; 10 g fiber; 14 g sugar; 23 g protein Yield: 4 sandwiches

ingredients

Photo by Mikhailov Studio/Shutterstock

• 1 (14 oz. [397 g]) package firm tofu, drained • 1 (15 oz. [425 g]) can white beans, drained and rinsed • 1/4 cup (60 g) vegan mayo • 1-1/2 Tbsp (23 g) relish • 1 Tbsp (11 g) yellow mustard • 1/4 tsp kala namak (Indian black salt; see note on page 169) • 1/8 tsp black pepper • 1/2 cup (60 g) diced celery • 1/4 cup (35 g) diced red onion • 8 slices of toasted bread, gluten-free if desired • 1/8 teaspoon smoked paprika, optional • 2 cups (40 g) loosely packed mixed greens or lettuce

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Instructions 1. Press the tofu in a tofu press or by wrapping it in a kitchen towel and setting a flat, heavy object on top of it to press out some of the moisture. Let it sit for 15 minutes, then transfer to a large bowl.

2. Add the beans, mayo, relish, mustard, kala namak, and black pepper to the bowl and, using a fork or pastry cutter, mash everything together until it resembles a chunky egg salad.

3. Fold in the celery and red onion and adjust seasonings to taste. Next lay out 4 pieces of toasted bread and divide the tofu salad mixture between them. Sprinkle smoked paprika, if using, over the salad, then top with mixed greens, and the remaining pieces of toasted bread.

4. Serve, or store, wrapped in sandwich paper or in storage containers in the refrigerator for up to 5 days.

TACOS DE YACA AL PASTOR + TORTILLAS HECHAS A MANO (Jackfruit Al Pastor Tacos and Handmade Tortillas) Reprinted with permission from La Vida Verde by Jocelyn Ramirez, Page Street Publishing Co. 2020.

Photo credit: Zohra Banon Al pastor is a beloved taco filling eaten throughout Mexico and Los Angeles. Although the origin for this taco flavor comes from Mexico, the style of cooking pork meat on a trompo or long spit is actually a Lebanese style of cooking lamb shawarma. This cooking method evolved in Mexico using ingredients that were readily available like pork, achiote, citrus and other chiles. For this recipe, we won’t need to use a trompo to bring out the deliciously familiar flavors of fragrant al pastor. We’ll be using marinated and seared jackfruit to make tacos just as craveable as you might remember.

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Tacos de Yaca Al Pastor (Jackfruit Al Pastor Tacos) ingredients • • • • • • • • • • •

3-1⁄2 Tbsp (52 ml) achiote paste 1⁄4 cup (60 ml) orange juice 1⁄4 cup (60 ml) pineapple juice 3 (20-oz [565-g]) cans green jackfruit, drained, rinsed, squeezed dry and coarsely chopped 1⁄2 cup (120 ml) cooking oil, plus more for cooking as needed 2 Tbsp (17 g) ground cumin 1⁄2 tsp crushed red pepper flakes Salt and pepper, to taste 1⁄4 pineapple, diced Tortillas Hechas a Mano (page 98) 1–2 lemons, cut into wedges

1. Add the achiote paste, orange juice and pineapple juice to a blender.

Blend until smooth and set aside.

2. Remove the non-shreddable core from the shreddable part of the jackfruit with a knife. Remove any seed pods from the shreddable parts and add them to the pile of cores. Add the shreddable jackfruit to a medium bowl. Mince the cores and seed pods with a chef ’s knife until they are a similar texture to the shreddable jackfruit. Shred the jackfruit in the bowl, and add the minced jackfruit.

Add the achiote mixture, oil, cumin, crushed red pepper flakes, salt and pepper to the bowl of jackfruit and mix until fully incorporated.

3. Heat a large skillet over medium heat, and add the jackfruit mixture.

Cook for 20 to 30 minutes, or until it is seared and brown on all sides. You may need to add more oil as the jackfruit cooks. The skillet should have enough oil to help sear and brown the jackfruit. Add the diced pineapple to the dish to sear during the last few minutes of cooking. Serve this dish with Tortillas Hechas a Mano, lemon wedges and Salsa de Aguacat.

CHEF’S NOTES: ◆ Achiote or annatto is an orange-red seed used to season and add color to foo ◆ Young green jackfruit can typically be purchased in cans or preserved in brine in jars at Asian markets or health food stores.

Photo by khiamyee, pran/Shutterstock

Instructions

Instructions

Tortillas Hechas a Mano

(Handmade Tortillas) Corn tortillas are the foundation of Mexican cuisine and are used as a side to pile on main ingredients, cheeses and salsas to make tacos.

They are also cut into pieces and fried to make tortilla chips for dishes like chilaquiles, toasted or fried to hold up dishes like ceviche or tinga and are even used as a sauce binder. Tortillas are a versatile cornerstone that will most likely show up across kitchen tables in Mexican households in one way or another.

Fresh tortillas hechas a mano can be made from nixtamalized organic corn or organic masa harina. You can also check if your local tortilleria has an organic GMO-free option.

Corn can typically be purchased in either white, yellow or blue varieties.

If you’re picking up masa harina or corn flour to make your own masa, be sure it has gone through the nixtamal process of being cooked and soaked in calcium hydroxide or Cal. 71 raisevegan.com

This process creates an alkaline solution that releases the hull from the corn kernel and makes for a more nutritious ingredient.

For this recipe, we’ll be using storebought masa harina to make our masa. I prefer brands such as Bob’s Red Mill, Masienda and Gold Mine, which can be purchased online or at your local health food store.

ingredients • 2 cups (230 g) organic masa harina • 2–3 cups (480–720 ml) hot water • 1⁄4 cup (60 ml) cooking oil, divided • Salt, to taste

1. Add the masa harina to a medium bowl. Pour in 2 cups (480 ml) of hot water, and use your hands or a spoon to mix the masa. Slowly add more water as needed. Once the masa starts to form into a dough, continue to use your hands to amasar, or knead, the masa to bring it all together. The masa should be a Play-Doh–like consistency that sticks together and doesn’t stick to the bowl or your hands. Add 1 tablespoon (15 ml) of the oil and salt to taste, and continue to knead the masa, adding more oil as needed, up to 1⁄4 cup (60 ml).

2. Preheat a comal or skillet to medium-high heat.

3. Roll the masa into small walnut-sized balls. Use a prensa or tortilla press lined with plastic or wax paper to press the tortillas evenly until the masa becomes a tortilla about 4 to 5 inches (10 to 13 cm) in diameter.

You can also use your hands to pat the tortilla down between the plastic or wax paper if you don’t have a tortilla press, or add your masa ball to a cutting board lined with plastic or wax paper that’s long enough to fold over the top of the ball (giving space for the masa to spread out). Add another cutting board over the top or a clear glass oven dish, and use your hands to evenly press down until the masa is flattened evenly.

4. Add the first tortilla to the preheated comal. Let it cook for about 20 seconds, or until the first side begins to sear and the outer layer of the tortilla seals. The tortilla should release from the comal or griddle.

Flip the tortilla to cook on the second side for 20 seconds. Flip it back to the original side, and the tortilla may start to puff up after another 20 seconds. Repeat for all the tortillas.

Place the cooked tortillas in a tortilla holder lined with a cloth towel to keep them warm. They will continue to steam and cook in the basket.

THE BIG ZAC

Reprinted with permission from Vegan Junk Food: A Down and Dirty Cookbook by Zacchary Bird, Smith Street Books 2020

An Iconic flavor combination, which I have veganized and bears absolutely no resemblance to a burger with a similar name. It’s all handily wrapped up in a bun so you can eat it on the go while avoiding a cease and desist from a multinational fast-food corporation.

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ingredients

Photo by Chursina Viktoriia/Shutterstock

Big Zac patties • 20 g (¾ oz.) dried shiitake mushrooms • 400 g (14 oz.) tin black beans, rinsed and drained, reserving 60 ml (2 fl oz./1/8 cup) aquafaba • 90 g (3 oz. ¾ cup) small chunk TVP (texturized vegetable protein) • 3 Tbsp tomato ketchup • 3 Tbsp barbecue sauce • 1 Tbsp liquid smoke • 135 g (5 oz.) gluten flour, plus more, if needed • 1 Tbsp beef-style stock powder • 2 tsp onion powder • ½ tsp freshly ground black pepper • 120 ml (4 fl oz.) olive oil • 8 slices dairy-free American-style cheese • 8 sesame-covered burger buns • 2 large handfuls shredded iceberg lettuce • ½ white onion, finely chopped • 2 sweet and spicy dill pickles (gherkins), sliced into rounds

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Big Zac Secret Sauce • 135 g (5 oz./1/2 cup) Mayonnaise (recipe follows) • 2 Tbsp gherkin relish • 2 tsp Dijon or American mustard • 1 tsp white vinegar • ½ tsp granulated sugar • Up to ½ tsp smoked paprika • ¼ tsp onion powder • ¼ tsp garlic powder

Mayonnaise • 60 ml (2 fl oz./1/4 cup soy milk or 3 Tbsp aquafaba + 1 Tbsp tinned chickpeas (garbanzo beans) • ¾ tsp apple cider vinegar or white vinegar • ¼ tsp American or Dijon mustard • ¼ tsp garlic powder • ¼ tsp sea salt • 185 ml (6-½ fl oz./3/4 cup) canola oil or other neutral-flavored oil

Photo by New Africa/Shutterstock

Instructions 1. Preheat the oven to 180ºC (350ºF).

2. To make the Big Zac secret sauce, combine the ingredients in a bowl and set aside.

3. Place the dried shiitake mushrooms in a food processor and blitz to a powder. Add the black beans and process until smooth.

4. In a large bowl, combine the TVP, reserved aquafaba, ketchup, barbecue sauce, and liquid smoke. Mix in the black bean mixture and set aside. In another large bowl, combine the gluten flour, stock powder, onion powder, and pepper. Stir the prepared TVP mixture into the dry ingredients until the mixture comes together.

Knead until everything is fully combined, adding the extra gluten flour if needed to bring it together into a ball. Divide into quarters and press each quarter into two patties.

5. Line a baking tray with baking paper and place the patties on top.

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Sprinkle over 125 ml (4 fl oz./1/2 cup) water. Cover the patties with another sheet of baking paper and bake for 1 hour, flipping at the halfway mark and sprinkling over another ½ cup water. Check every so often to ensure that the patties aren’t browning up too much -- they should be mostly dry by the time the hour is up. Remove from the oven and set aside to cool.

6. Heat half the oil in a frying pan over medium heat. Add four of the patties and press with a spatula to flatten them slightly. Cook for 5 minutes, then flip and cook the other sides for 5 minutes. Flip again and place two cheese slices on top of each patty. Continue to cook until the cheese starts to melt, then remove from the pan. Heat the remaining oil and cook the remaining patties.

7. While the patties are cooking, use a bread knife to halve the buns. Four of the top halves won’t be required, so set these away for later use. Lightly toast the buns.

8. Spread a generous amount of Big Zac secret sauce over the bottom half of four burger buns. Scatter lettuce over the sauce and top with a cheesy burger patty, cheese side down. Add a little onion and place the remaining bottom bun halves on top.

9. Continue to build the burgers with another round of sauce and lettuce and then top with the pickle and remaining patties. Scatter over the remaining onion and finish with the bun tops.

Mayonnaise 1. Place all the ingredients in the bowl of a stick blender or plastic jug.

Blend with a stick blender for 20 seconds or so, until frothy.

2. With the stick blender running, slowly pour in the oil in a steady stream for 1-2 minutes, until you have an emulsified and thick mayonnaise. Taste, and adjust the seasoning if necessary.

3. The mayonnaise will keep in an airtight container in the fridge for up to 4 weeks.

TOFU BERRY 'CHEESECAKE' Reprinted with permission from The Vegan Dairy, by Catherine Atkinson.

Lorenz Books, $25. 9780754834861 Dairy cheesecakes often contain high levels of fat, but this vegan recipe has a simple bran flake crust and uses lowfat tofu and soy yogurt to make a wonderfully creamy topping without the addition of lots of sugar. It makes the perfect foil to delicious summer berries.

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Instructions Instructions

ingredients

Photo by dabyki.nadya/Shutterstock

• • • • • •

2 oz/¼ cup vegan margarine 4 fl oz/½ cup apple juice 4 oz/6 cups bran flakes 15 oz firm tofu 11 oz/scant 2 cups soy yogurt 1 sachet of vegan jelly crystals (choose a flavor to suit your fruit topping) • 6 oz soft fruits, such as raspberries, strawberries, blackberries and blueberries • 2 Tbsp lemon juice (optional) • 2 Tbsp red currant jelly (optional) 76 raisevegan.com

1. To make the base, place the margarine and 2 Tbsp of the apple juice in a pan and heat them gently until melted. Crush the bran flakes and stir into the apple juice mixture. Transfer the mixture into a 9-inch loose-based round flan pan, and press down firmly with your fingers. Leave the base to cool. Chill until set.

2. To make the filling, place the tofu and yogurt in a food processor and process together until smooth. Heat the remaining 6 Tbsp apple juice, then add the jelly crystals and stir until dissolved. Add to the tofu mixture and blend until smooth.

3. Spread the tofu mixture over the base, smoothing it evenly. Chill for 1–2 hours, until the filling has set.

Carefully remove the pan and place the cheesecake on a serving plate.

Arrange the fruits on top of the cake.

4. If you would like a glaze, heat the lemon juice and combine it with the redcurrant jelly. Stir until the jelly has completely melted. Leave to cool slightly, then spoon or brush it over the fruit. Chill until required and then serve.

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Space r ie z o C a r o f g in l Upcyc Save the planet and your pocketbook

By Jeremy Kocian

Photo by SoNelly, Photographee.eu/Shutterstock

SPRING CLEANING, WHILE CATHARTIC, CAN ALSO BE EXPENSIVE IF YOU’RE HOLDING ON TO THE “OUT WITH THE OLD, IN WITH THE NEW” PHILOSOPHY. CREATING YOUR PERFECT SPACE DOESN’T HAVE TO BREAK THE BANK. A LITTLE LOVE CAN GO A LONG WAY WHEN IT COMES TO REFRESHING OLD ITEMS IN YOUR HOME.

U

pcycling is a great way to give new life to items in your home that may have been on the “to-get-rid-of ” shortlist. Rather than fill up the donation box or head to the dump, many have jumped on the upcycling trend.

Get some more use out of what once was considered waste!

BIG, BOLD, & (RE)BUILT Don’t be scared to spruce up some of the more significant pieces in your home. Items such as dressers and nightstands can quickly become worn or outdated — especially for the little one who now desperately needs an all-pink room. Paint, stencils, wallpaper, or Mod Podge glue (Google it, you won’t regret it) can add the perfect accents to your custom piece.

Have you already jumped on the pallet and wood crate craze? With a little ingenuity, these items can be reused in what feels like an endless list of ways to suit the aesthetic of your home.

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FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, HEAD ON OVER TO EITHER THE Crates can be used as standing shelves, tables, or even hung on the APPLE walls. Paint or stain them to match OR ANDROID APP STORE AND

your decor, or leave as is to create a rustic look. Pallets can be used as furniture, made into unique shelves, or used to build a headboard.

Photo by Photographee.eu, Elizaveta Ruzanova, anyaivanova, HollyHarry, GIROMIN STUDIO, zirconicusso/Shutterstock

Be careful when sourcing crates and pallets to make sure they weren’t previously treated with toxic chemicals.

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Small Items, Big (Re)Purpose Are your cupboards filled to the brim with your latest coffee mug obsession, or bursting at the seams with drinkware? Don’t pack the donation box just yet — plants and pencils are waiting for a home! Grab the mug you never use, but can’t part ways with, fill it with dirt and add in a succulent from the garden. Make a few and stagger on a shelf or cupboard for a fun display of your upcycled mug-mania. You can never have too many houseplants — or mugs.

Have you, like many of us, found yourself in possession of far too many mason jars or hydro flasks? They make excellent terrariums, vases,

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and art supplies holders! Add some personality by applying a coat of non-toxic, chalk-finish paint to the container, wrapping in burlap, or using twine to highlight a section of your new decor.

Missing sock? Old Clothes? Don’t toss them! Fun socks can be used as sleeves for planters, bottles, and other worn containers that need some new life. Expert Tip: Do yourself a favor and stay away from the old work socks. For the ultra-crafty, before you sell or give away your old clothes, grab a few pieces and make a quilt!

Fun, trendy quilts can be made out of worn jeans and used as accents in your bedroom. Memory quilts can be made as well from some of your children’s old garments!

FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, HEAD ON OVER TO EITHER THE APPLE OR ANDROID APP STORE AND

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Outdoor Living (Re)Envisioned

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Once your interior has been given a new life, more than likely, you’ll be hooked. Why not take your new passion for upcycling straight outside? A few savvy upgrades can loan life and color to an otherwise drab outdoor living space.

Again, crates and pallets make great functional furniture and accent pieces. Stack a few crates together to create a trendy storage wall for your outdoor plants and outdoor blankets. Used tires can be painted and stacked as planters — also making excellent bumpers for your teenage drivers. A great finishing touch to an outdoor space is ambient lighting. Hanging a few different jars by some twine with a tealight inside will add a magical fairy-lighting feel. Get creative and enjoy your new, upcycled goods! The planet thanks you!

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LEARN

Yoga for Empowerment THERE IS A VERY REAL CONNECTION BETWEEN THE BODY AND THE MIND. WHEN WE FEEL STRONG AND CONNECTED IN OUR BODIES, YOGA HAS A POWERFUL INFLUENCE ON OUR MINDSET. Story by Trista Kite Federspiel

T

here are many benefits one can experience when incorporating a regular yoga practice into their lifestyle. In the west, we tend to focus on the physical benefits, such as: pain relief, muscle toning, weight loss, and increased flexibility.

Photo by javi_indy, songpon pengnok/Shutterstock

However, there is a very real connection between the body and the mind. When we feel strong and connected in our bodies, yoga has a powerful influence on our mindset. While mastering a challenging yoga pose can literally strengthen your body, the practice also improves your mental strength and confidence as you push through the physical challenges. Strength and confidence are two crucial keys that unlock one’s sense of personal empowerment. It is when we feel strong and confident that we harness the power to enact change, reach our goals, and manifest the lives we desire.

The following poses may be challenging if you do not yet have a regular yoga practice. If you find these to be challenging, set a goal to keep working on them until your body has gained the necessary strength and flexibility to feel confident in the poses.

Begin your practice with a warm up: move through several Sun Salutation vinyasas then explore the following challenge poses.

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f WARRIOR II | Virabhadrasana II 1. Stand with the feet wide apart, arms extended to form the shape of a five-pointed star. Next, rotate your right foot, so the toes point towards the right side of the room. Bend the right knee, maintaining alignment over the right ankle.

2. Rotate your hips and shoulders so they are square to the front of the room. Extend through your fingertips, aligning the hands to shoulder height. Look over your right shoulder towards the middle finger of your right hand. ď ľ

3. Ground into your feet, and sink the hips down towards the floor, simultaneously reach the crown of your head upwards to lengthen your spine. Press the shoulders down and extend through your heart center.

4. Connect with your breath and hold for 3-6 full breaths.

5. Come out of the pose, by straightening the right leg, and return your right foot to face front, until you are once again in a five-pointed star. Then repeat to the left side.

4. Magnetize your inner thighs to keep the knees aligned, and rotate the upper arms outwards as your shoulder blades spread wide across your back.

5. Hold the pose for 5-10 seconds or longer. Then gently lower by bending your elbows until your upper back touches the floor, then soften the knees to lower your pelvis.

FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, Tip: If you have difficulty keeping the knees from splaying outwards, try securing a yoga strap or stretchy band HEAD ON OVER TO EITHER THE around your thighs, just above the knees. To keep the feet and ankles aligned place a yoga block between your feet APPLE OR ANDROID APP STORE AND and gently press the inner feet against it.

Tip: Increase the difficulty by lowering deeper into the lunge.

subscribe today! f UPWARD BOW (WHEEL) POSE Photo by Dmitry Rukhlenko, Pikoso.kz/Shutterstock

Urdhva Dhanurasana

1. Lie on your back, bend your knees and place your feet on the floor with heels as close to the buttocks as possible. Bend your elbows and place your palms on the floor next to your ears, fingers pointing toward your shoulders.

2. Press firmly into your feet, tightening your buttocks to lift it off the floor. Keep your knees and ankles parallel. Take a breath, then press your hands into the floor, lifting onto the crown of your head.

3. Press your feet and hands into the floor and exhale as you straighten your arms, lifting your head off the floor.

f LORD OF THE DANCE | Natarajasana 1. Begin in mountain pose, with feet hip-width distance apart. Shift your weight onto your right foot, bend your left knee and reach your left hand to grasp the inner left foot. Keep your knee pointed toward the ground.

2. Gaze forward, inhale and extend your right hand above your head, palm facing forward.

3. Exhale and draw your navel toward your spine, keeping the chest open. Press the left foot into the left hand, and bend forward at the right hip. Allow your gaze to lower as you bend forward.

4. Hold the pose for 5-10 full breaths.

5. To release from the pose: inhale, grounding into your right foot, and lift your body to an upright position.

Exhale, and release the left foot to the floor and lower your arms. Then Repeat on the other side.

Tip: On each inhale, feel your spine extend, as the chest opens. On each exhale, feel the hips sink deeper into the pose.

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f CROW POSE | Bakasana 1. From mountain pose, lower into a squat. If your heels come off the floor, support them with a folded blanket.

Open your knees wider than hips, and lean your torso forward between your thighs. Extend your arms forward, then bend your elbows to place your palms on the floor, fingers pointing forward.

2. Hug your inner thighs against your torso, and your shins into your armpits. Lift up onto the balls of your feet, and shift your weight forward onto your hands.

3. On an exhalation, lean forward even more, bringing your body weight onto the back of your upper arms.

Then lift the balls of your feet off the floor.

4. Stay in this pose for as long as you are able.

5. To come out, rock back onto your feet, coming back into a squat.

FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, HEAD ON OVER TO EITHER THE APPLE OR ANDROID APP STORE AND

subscribe today!

Tip: If you are afraid of falling forward, place a yoga block in front of you, and rest your head on the block. To increase the difficulty, try straightening your arms, hugging the knees against the outer arms near the armpits.

DISCLAIMER: This article is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not a substitute for medical advice and should not be used to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

Photo by Natalie magic, Koldunova Anna/Shutterstock

TRISTA KITE FEDERSPIEL Founder at Thriving Dancer, Guest Faculty at Broadway Bound Dance Academy and Health and Fitness Writer at Raise Vegan Magazine

@trista_kite 83 raisevegan.com

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asked. They could have a themed party, incorporate their views into an appropriate school project, or invite vegan-curious friends to vegan festivals or lunch at a plant-based cafe.

Get Involved!

Animal Activism at Any Age By Kate Timmins YOUR CHILD DOESN’T NEED TO HAVE GRETA THUNBERG’S WAY WITH WORDS OR A PENCHANT FOR LIBERATING FARM ANIMALS TO TAKE PART IN ANIMAL ACTIVISM. FROM LITTLE THINGS, BIG THINGS GROW. HELP YOUR CHILD TO PLANT LITTLE VEGAN SEEDS THROUGHOUT THEIR COMMUNITY AND WATCH THEM CHANGE THE WORLD!

T Photo by Kzenon, fizkes/Shutterstock

here are many levels of activism, and there are many ways in which they can make their voice heard in a manner that is most comfortable to them.  CLOTHING This is something that many of us, as vegan parents, do without thinking about it too much; dressing in clothing that states a vegan point of view, whether it be cute, funny, clever, or matter of fact, is an easy, non-confrontational way to get others thinking about their own choices. It’s also a nice way to show how proud we are or our personal choices.

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 CHALK BOMBING Taking part in the Worldwide Vegan Chalkbomb is a super fun way for school-aged children to spread the word about the vegan lifestyle.

There’s no need to wait for October though, this is a great activity for those days when you have nothing in particular to do and the kids are itching to get out and about.  EDUCATING FRIENDS This one can take many forms, but the most important thing is making sure your child has all the answers to the questions they’re likely to be

 CONNECT WITH LIKE-MINDED KIDS It is so important for children to have peers with whom they share a moral compass, and social media is an extension of that. Encourage positive connections and look out for other child activists on Instagram and Twitter.

Some inspirational young vegans to follow: • @genesisbutler_ • @veganteenager • @rhoads.dyer

Photo by ANURAK PONGPATIMET, Gladskikh Tatiana/Shutterstock

 REACHING OUT TO DECISION MAKERS Contacting people in positions of power is a very simple and effective way to instigate change. Emailing local institutions to suggest menu changes, writing letters to policy makers, even campaigning schools and sports clubs, can all create little ripples of change and empower your child to continue with their activism.  PROTESTING, ETC Taking part in marches, vigils, disruptions, and so on, are powerful forms of activism and may be a bit extreme for some children. By all means, they should start small and only get involved on a level with which they are comfortable, but there is nothing more potent than a human child showing the world what ultimately happens to children of other species.

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In the end, none of these forms of activism holds any weight unless they come from a pure place. Children are naturally drawn to animals and we

all know how to-the-point they can be when it comes to matters of logic!

Give them all the information they need -- in an age-appropriate way of course -- take them to meet the animals for whom they are standing up and let them decide for themselves what level of activism they want to espouse. When children can make a conscious decision to stand up for their beliefs, everyone wins -- especially the animals.

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It’s Time to Make Room for Larger Bodies LIKE ANY POPULATION OF PEOPLE, VEGANS COME IN ALL SHAPES, SIZES, ETHNICITIES, AND BACKGROUNDS. THERE IS NO WRONG WAY TO BE VEGAN.

By Heather Stadler

I

Photo by Rawpixel.com/Shutterstock

t seems like everyone these days loves someone who’s vegan!

“Vegan,” “Plant-Based,” these words are becoming a lot more than just buzzwords — they may even be the new normal. As a result, businesses small and large are tapping into the vegan market. From Burger King, to Starbucks, Dunkin Donuts, and KFC, more and more companies are seeking to turn a profit off of folks living a vegan lifestyle, which in turn, makes it easier and more accessible for us all to make more compassionate lifestyle choices.

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We all can remember when the only plant-based cheeses on the market tasted like sawdust and the Beyond Burger wasn’t even a twinkle in our eyes … In 2020, it’s safe to say that vegan food has come a long way, and it continues to gain momentum every day.

However, as the increase in veganism continues to mount, health and wellness companies and organizations have seen a major opportunity to tap into the plant-based market, touting some of the health benefits of a vegan diet to shame larger bodies.

There are so many factions and varying beliefs in the overall arch of veganism, but the very heart of this movement is compassion. So it’s painfully disheartening for those of us who don’t fit the “skinny vegan” narrative to be excluded from that same core value.

Photo by Jacob Lund, Alena Ozerova/Shutterstock

When we share memes, photos, and ideology that shames larger bodies, we’re telling the people who are already in this movement and/or on the fringe of this movement that they don’t belong. When over 60% of Americans are plus-sized, that is a significant portion of people we cannot afford to alienate if the goal is to embrace a greener, vegan world.

Like any population of people, vegans come in all shapes, sizes, ethnicities, and backgrounds. There is no wrong way to be vegan, and if we want this movement to succeed, we have to start embracing the fact that veganism is not, and was never intended to be, a diet. It’s not a shortterm plan, a means to lose weight, or a magical cure-all. Veganism, at its core, is about reducing suffering, so 89 raisevegan.com

why would we deny that to anyone who fits that descriptor, regardless of what they look like?

There is enough room in this movement for larger bodies. Once again for emphasis: there is enough room in this movement for larger bodies. It is a moral imperative for us to expand our circle of compassion to include the fat folks who are already making BIG STRIDES in this movement, and for the fat folks who maybe feel like being vegan may be out of reach due to the ever-prevalent diet culture that propagates vegan culture.

When we all strive to do better, whether it’s for the animals, for the environment, or for ourselves, the world notices. THAT’S WHY THIS MATTERS.

HEATHER STADLER is a writer and an educator who is passionate about animals, humans and rights for all beings. When she's not working with children, she advocates on behalf of animals and writing for her blog, Official Fat Vegan.

Heather believes in inclusionary veganism; basically, there's no wrong way to have a body and there is no wrong way to be vegan. Her blog focuses on body positivity and promotes veganism as a celebration of life.

@officialfatvegan

VEGAN media & resources Helping you and yours thrive on your vegan journey.

Vivi the Supervegan

By Tina Newman Vivi the Supervegan is the first story in a new children's book series. A charming book for children, Vivi the Supervegan tells the story of a young girl with a special kind of superpower — the ability to spark compassion in others.

Through her book, author Tina Newman introduces readers to veganism in an engaging, fun and child-friendly manner. The story deals with the impact that our choices have on animals in a unique and subtle way by providing children with just the right amount of information.

With a message of peace and compassion, Vivi is a positive role model for kids everywhere. This sweet and empowering story is sure to capture the hearts of readers young and old.

vivithesupervegan.co.uk

We Don’t Eat Animals

By Devin Gregory This heartwarming children’s title filled with vibrant, charming illustrations is a must-have addition to any vegan kid’s bookshelf.

Photo by 0beron/Shutterstock

We Don’t Eat Animals tackles the difficult topic of animal use head on. Through thoughtful writing and immersive activities, author and mom Devin Gregory shares a message of compassion and nonviolence in a format easily digestible for younger audiences.

The result is a book made to help kids build their confidence, and manage vegan living in a non-vegan world.

www.amazon.com 90 raisevegan.com

TAP ON BOOK COVER TO OPEN THE WEB PAGE

PBN Academy An Educational Platform from Plant Based News A labor of love from vegan media and resource brand Plant Based News, PBN Learn offers parents the opportunity to take a deep dive into the hotly debated topics of vegan parenting and pregnancy.

Guided by medical experts Dr. Gemma Newman and Dr. Neal Barnard, course material is delivered through a series of videos designed to answer vegan parents’ most asked questions.

A one-time fee of less than $9.00 per course grants users lifetime access to this high-value content.

academy.plantbasednews.org

Vegan Boss Radio From Megan and Shawna Baker Perfect for eager learners and listeners alike, breakout plant-powered podcast Vegan Boss Radio is a not-to-be missed new player in the vegan listening sphere.

A collaborative project from sisters Megan and Shawna Baker, this podcast takes its listeners through a process of exploration with both well-established and lesser-known figures in the vegan and plant-based communities.

Whether it be a fitness maven or grassroots activist, the show’s guests are all working to help others, advance collective knowledge, and make the world a better place — and may just inspire you to do the same

veganboss.ca

The Plant-Powered People Podcast From Toni Okamoto and Michelle Cehn Established vegan bloggers Toni Okamoto and Michelle Cehn set out to build a judgement-free zone and sense of community with The Plant-Powered People Podcast — and that’s exactly what they’ve done.

Hosting guests from all walks of plant-based life, the hosts guide guests and readers through lively and engaging conversations covering topics ranging from managing holidays as a vegan, to how to get (and stay) healthy on a plant based diet.

Creeping up on 30 episodes, this podcast offers great listening for the veg-curious and vegans alike.

plantpoweredpodcast.com 91 raisevegan.com

Seeking Veganism With Host Jessica Karwat Another can’t-miss podcast in the plant-powered world, Seeking Veganism would make a great addition to any long-run, laundry-day or family-road-trip playlist.

Host Jessica Karwat guides listeners through a multi-faceted plantbased-health learning experience, covering topics from beating bloat on a plant-based diet to the hotly debated nutritional properties of soy.

Whether you’re looking for an attitude adjustment — and it’s time to say no to diets for good — or to simply learn the ins-and-outs of improving your health on a plant-based diet, this podcast has something for you.

seeking-veganism-podcast.simplecast.com

Jessica Karwat The Vegan Coach You’ve Been Looking For In addition to her podcast, Jessica Karwat, best known as Seeking Jess online, offers coaching services in plant-based fitness and nutrition — tailored specifically to women and their unique needs.

Her mental-health-first approach, and experience dealing with eating disorders, has helped to foster a healthier take on a sometimes-toxic industry, and informs her choices in helping her clients thrive — not deprive.

As a coach, Karwat puts wellness before esthetics, working to help her client’s physical health bloom from there — with her services available online — she hopes to change the lives of vegans the world over.

Seeking-jess.com

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abillionveg Finding and Inspiring Vegan Meals the World Over A discovery and consumer advocacy platform, abillionveg is the plant-based app you simply have to have.

Designed to encourage the rollout of more vegan options at restaurants everywhere, this handheld resource allows consumers to review plant-based options as they try them and share their reviews with other hungry vegans — but that’s not all.

For every review written, ABV also donates $1.00 to a sanctuary of the reviewer’s choice — a win for the animals and for your stomach.

abillionveg.com

Dr. Greger’s Daily Dozen Making Plant-Based Nutrition Simple Vegan or not, eating a healthy, balanced diet can feel like a struggle sometimes — especially with rowdy teens or picky toddlers around.

Don’t worry. There’s an app for that.

Dr. Greger’s Daily Dozen, a simple and intuitive smartphone app, may be just what you need to stay on top of your family’s health with ease.

Drawing on the work of famed plant-based doctor Michael Greger, the app offers a checklist system designed to help you eat more of the medical professional’s top 12 recommended plant-based foods — headache free.

Apple app store

Photo by fizkes/Shutterstock

The Vegan Pregnancy & Parenting Group Raise Vegan’s Community for the 21st Century A Facebook group from Raise Vegan, Vegan Pregnancy and Parenting is the largest online community of vegan parents and families worldwide.

In a world where plant-based dieters and vegans are still the minority, having an understanding group to come to with ideas, fears, and questions is invaluable.

Tired of your aunt Brenda telling you your kids can’t live without dairy? Wishing your doctor would stop saying you can only get iron from steak? This is a group made to help you find people who just get it — so you can take a break from having that same old conversation again.

facebook.com/groups/veganpregnancyandparenting

Google play

Educational

Apps

for Kids THE CURRENT HEALTH CRISIS HAS DRAMATICALLY ALTERED THE LIVES OF ADULTS AND CHILDREN ALIKE.

N Photo by Lopolo, Leszek Glasner/Shutterstock

ow that children are completing their coursework outside of the classroom, it’s natural to worry about the quality of their education and the development of their skill sets. We could all use a little extra support in these uncertain times, so we’ve put together a list of the best educational apps and websites to help give your kids a little extra boost and stay on track.

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DREAMBOX

Dreambox is an online math program for kids in kindergarten through eighth grade. The program adapts it’s curriculum to the individual needs of each child as they progress through the lessons. A home license for Dreambox costs $12.95 per month for one student and $19.95 per month for up to four students. Dreambox is available on P.C. or iPad.

Stack the States

Stack the States is a fun, interactive geography game that helps children learn about the fifty states. It teaches them all the state capitals, flags, shapes and locations.

Stack the States is available for $2.99 on iOS and Android.

TAP ON ICON TO OPEN THE APP STORE

IXL APP

LIGHTBOT

ABC MOUSE APP

ABC Mouse is a really fun app for kids. All of their videos, activities, and quizzes follow a storyline that helps keep the kids locked in and focused.

Suitable for ages: 2-8 First time subscribers can avail of a free one-month trial, then $10 per month after that.

ABC Mouse is available on iOS, Android, and the Amazon App Store.

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LightBot is a coding-based puzzle game that teaches kids computer programming as they play along. It was created with beginning coders in mind and is appropriate for children of all ages.

Lightbot is available for $2.99 on iOS, Google Play, and the Amazon App Store.

IXL is a comprehensive program where you can find lessons in social studies, science, math and Spanish.

Another great thing about this app is that your child’s teacher can collect data as the student works on the program.

IXL offers curriculums suitable for pre-k all the way through 12th Grade.

Pricing starts at $9.95 a month (check with the site though because they do have resources available for students who’s schools have been affected by Covid-19.)

IXL is available on iOS, Android and Online

Starfall

Starfall originally started out as an app to teach children to read. It has gained tremendous popularity in traditional classrooms and homeschools alike. They have since broadened their curriculum to cover math, English, and language arts. They also align with Common Core standards, which is great for keeping your child on track.

Starfall is available online at www.starfall.com with an annual home membership of $35.

www.starfall.com

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Paging PAISLEY Dear Paisley,

Photo by Kinga/Shutterstock

I am really struggling with parenting my highly-spirited, strong-willed three year old. He doesn’t listen when I ask him to do simple tasks and repeatedly does things he knows he’s not supposed to do. He frequently endangers himself by climbing on things and standing on furniture. When he doesn’t get his way, he throws tantrums and completely melts down. I know part of it is his age, but this goes far beyond that.

I know there are boundary issues and I need to be more consistent in my parenting, but I don’t know where to begin.

Is it too late to create a more structured household and actually get him to listen to me? I want our relationship to be based on mutual respect, but as it stands now, it’s pretty one-sided. Help!

Sarah Kreuger, Pittsburg, PA

96 raisevegan.com

Dear Sarah,

Three years old is such a fun age for both parent and child. They say and do the funniest things and they can make a game out of anything. There are also a lot of hormonal changes going on and they begin to see things differently.

As you expressed, testing boundaries is completely natural and normal.

Consistency and boundaries are of utmost importance for a child, as they help them understand how things work, both at home and in the real world. They might test something a few times, but if they are always getting the same result they will do one of two things; either they will stop trying, or they will try to get the same result in a different way. Once they have learned that what they are trying to

attempt is not going to earn the result they desire, no matter which way they go about it, they will have learned that it is not something they can, or should, do. While most adults only need to be told something once, children need to test it out for themselves.

I like to see boundaries as guidelines or road signs. They exist to help set children on a safe path through their adolescence.

Consistent, gentle reminders will go a long way. When your son climbs on the furniture, you could start by saying, “That is very dangerous! I am going to count to three, if you have not gotten down on your own, I will have to take you down for your own safety.� Then stand by your words. Maybe you have to take him down five to ten times, but eventually he will understand that if he goes up where it is dangerous, you will get him down one way or another. I would also suggest that the first few times, establish eye contact once he is down off the furniture and explain why climbing on the furniture is dangerous. This way, you have been respectful, but also consistent.

Eye contact goes so far with children. When your child throws a tantrum, or even after having to remove him from furniture, having a small chat that includes eye contact will help tremendously. Calmly and clearly explain why you have given him the answer you have. Ask if he has any questions and if he understands before ending the conversation.

I would like to add that when a child throws a tantrum, often the best course of action is to simply hug them -- if they are okay with being touched at that time. Help them calm down before trying to talk to them, otherwise nothing will be heard.

I hope these tips help and that you and your son will start finding it easier to communicate.

Kindly,

Paisley

Photo by fasphotographic/Shutterstock

@parenting.plantbased

97 raisevegan.com

SIDENOTE: I always use counting to three before I grab my child. Grabbing someone without warning can be traumatic.

It is also part of the mutual respect topic mentioned. Similarly, he should not grab at you without asking or warning. Of course if there is an emergency, this goes out the window.

Lauren Toyota

of hot for food

As one of the top vegan recipe creators,

LAUREN TOYOTA

of the ever-popular hot for food blog and YouTube channel, has taken the culinary world by storm.

98 raisevegan.com

Her imaginative dishes provide vegan takes on classic comfort foods; on hotforfoodblog.com, her recent FOR THE FULLorEDITION cookbook release, Vegan Comfort Classics, you can find EVEN MORE GREAT CONTENT, recipes forAND everything — from the vegan naked chicken HEAD OVER TO EITHER chalupa to crispy sweet ON and sour tofu to jackfruit laksaTHE — you’re APPLE sure to findOR whatever you’re craving.

ANDROID APP STORE AND

subscribe today!

We had the opportunity to chat with Lauren and find out what it means to be “hot for food.”

Tell us a bit about yourself, what is your vegan evolution story? How and when did you become vegan? What led you to the compassionate lifestyle?

I’m a vegan content creator, author and chef! I went vegan in January 2010 and during the transition, a few months before, had started hotforfoodblog.com as a hobby. Most of my life I remember feeling ill from eating animal products.

I was vegetarian as a teenager, but in college went back to eating meat. It just made me feel physically sick and often emotionally guilty. I just didn’t like the idea of eating animals but struggled with sticking to eating veggie or vegan for whatever reasons, I think social pressure was a big one for a while. Finally, when I couldn’t take it anymore, I made the decision to give it a proper go.

Did you experience any pushback or judgements from friends and/or family?

No, in general I found the people closest to me were curious, if anything. I was hesitant to publicly claim my “veganism” for the first few years because I was a public figure on Canadian television. I wanted to keep it separate and didn’t really talk about it. I always joke that I was a closet vegan.

What inspired you to start hot for food?

My main inspiration was to convince others that eating vegan could be fun, satisfying and not boring. My initial steps into vegan eating were hit and miss. I found a lot of misses and not very many interesting options when dining out. That has all changed, obviously, but I feel I was part of an early movement online that was starting to promote a more “fun” approach to vegan eating and less about raw and eating 100% healthy all the time.

99 raisevegan.com

FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, How has your work in the television THE industry shaped your curHEAD ON OVER TO EITHER rent career?

It definitelyAND is a huge reason why I am APPLE OR ANDROID APP STORE

able to create the content that I do.

I have a producer’s mindset which I think helps, especially when it comes to storytelling and editing. I was already very comfortable on camera and in the media, and I find that is something that can be a big hurdle for bloggers trying to get into video or people who start creating YouTube content without the experience I had prior to hot for food.

subscribe today!

Have you always been into cooking? What inspires the recipes you curate?

Yes, I’ve always enjoyed cooking. I can remember baking with my grandma and helping my mom in the kitchen.

When I went vegetarian as a teenager I would often make my own meals, separate from my family. The recipes I create are all rooted in comfort food, sometimes nostalgic things, and the kinds of foods people generally crave.

I find inspiration from anywhere, but in general, it's usually from non-vegan things I’ve eaten in the past or have come across when looking at content online or on television.

What do you have planned for the future of hot for food?

I have a new cookbook set to come out February 2021, which I am very excited about. I would love to be able to tour pretty extensively with it. I did a few cities with the first cookbook and I really enjoyed meeting everyone that supports hot for food in real life. We had a lot of fun!

100raisevegan.com

FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, HEAD ON OVER TO EITHER THE APPLE OR ANDROID APP STORE AND

subscribe today!

What have you found to be the most impactful way to communicate your vegan message?

It’s important to be kind and open, not judgemental and abrasive. The compassion [of a vegan lifestyle] extends to humans as well, and I think some vegans forget that! I also think communicating through drool-worthy food photos and videos is really the best way to start the conversation or sharing the food in real life. Everyone always loves it as it’s just delicious food that happens to be vegan. I do approach it pretty casually, and I’ve found that to be the best way to get people to start exploring in the vegan direction. It has to be their decision or choice and not forced on them.

I think that works in some cases, but the majority will not respond to that.

Do you do any activism or advocacy outside of your career?

I believe what I do as a career and what I share with hundreds of thousands of people through this online community is the best form of vegan activism. It’s how I feel best and happiest and it aligns with my intentions.

Whenever there are opportunities to appear in person or in the media to educate, I do it.

101 raisevegan.com

FOR THE FULL EDITION AND EVEN MORE GREAT CONTENT, HEAD ON OVER TO EITHER THE APPLE OR ANDROID APP STORE AND

subscribe today!

What do you do to unwind, recharge and take care of yourself?

I meditate and do yoga. I love travelling and hiking. I also cook for myself, which I find to be very relaxing. I also love watching tv when I have a break!

What does the future of veganism look like to you?

I think that vegan products and substitutes for staple products, like meat and dairy, have already swiftly taken a huge market share and that’s only going to get larger and more mainstream. I’m all for it.

Get as much meat as possible off people’s plates and you need to offer products like Beyond Meat, etc. in order to do so. Eating vegan needs to be accessible and available to get more people inspired to make the changes. I support restaurants offering these options and I’d like to see that really expand and be more prominent and featured. It’s hard to predict, but I feel like we’re headed in the right direction with what’s currently happening.

Be sure to check out Lauren’s work at hotforfoodblog.com or on the hot for food YouTube channel!

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Things Every New Parent Wishes They Could Tell You

1

No, having a caesarean is not ‘taking the easy way out.’

- Ellie S.

2

(When I’m nursing and) the baby starts screaming, please just leave.

Don’t sit here and watch me struggle to nurse, just say bye!

Photo by goodluz, Natalya Lys, conrado/Shutterstock

- Allie B.

3

If your kid leaves a mess here, please clean it up before you leave. I already have enough to do.

- Lisa G.

103 raisevegan.com

4

“If I have an opinion on parenting that you don’t agree with and I later change my mind, gloating about (it) shows me you’re someone I can’t trust.“ - Frey Z.

5

“If you come over, bring snacks!”

- Kerry C.

Photo by pixelheadphoto digitalskillet, Mut Hardman, YoloStock, Irina Ippolitova/Shutterstock

6

“Do not come up and touch my baby.

I can’t tell you how many times I still have to stop strangers in their tracks from reaching out to touch him. He’s not a toy.”

- Skylar M.

7

“I know many people love others dropping by and helping out, but (after I had given birth) I really just wanted alone time with my baby.”

- Regina C 104 raisevegan.com

8

“Please do not post those adorable pictures of my child online, just send them to me instead.”

PPhoto by Olesia Bilkei, Khosro, Mariia Masich/Shutterstock

- Julie N.

9

“Do not tell me I should be losing weight while breastfeeding.

Not only is it presumptuous and rude, but weight loss is the last thing on my mind right now.”

- Alice M.

10

“Don’t listen to those around you who tell you that raising a vegan child is impossible.

Quiet the negativity and keep doing you!”

- Kaity G.

105 raisevegan.com

106raisevegan.com