VEGWORLD 71 - The Fall Issue

Contributors

CORINNA BELLIZZI

Corinna Bellizzi, MBA is a natural products industry executive and omega-3 expert who pioneered the growth of Nordic Naturals from less than $1 million to over $100 million in annual sales. Given her concern for the future health of people and the planet, she shifted her focus from fish-sourced omegas to algae in 2016. An activist at heart, she launched her podcast, Care More Be Better, in 2021 to cover social and ecological issues that affect us all. Today she leads Örlö Nutrition, a new brand that features the world’s first carbon-negative omega-3s. She hosts a new podcast, Nutrition Without Compromise, to support that effort where she covers health topics without compromising your ethics, or the health of our home planet.

ANN AND JANE ESSELSTYN

Ann Crile Esselstyn has been called "the Julia Child of plant-based-cooking." She was an award-winning English teacher for twentyseven years, all while juggling raising four children, coaching, and figuring out how to cook delicious and appealing plant-based, oilfree food (pre-internet!). Ann's singular focus is on creating recipes to prevent and reverse heart disease, and she collaborates with her husband, Dr. Caldwell B Esselstyn Jr., in counseling patients. Ann and her daughter, Jane, also feature heart-healthy recipes on their YouTube channel. Ann graduated from Smith College and received a master's in education from Wheelock College. She lives in Cleveland, Ohio, next door to Jane.

Jane Esselstyn, R.N., is a fresh, charismatic voice in the plant-based movement. She brings her passion, energy, and can-do attitude to her presentations, cooking demonstrations, and cookbooks. As well as being a nurse, researcher, middle school sex ed teacher, and mother of three, Jane hosts a popular YouTube channel with her spitfire mother, Ann Crile Esselstyn. Jane created the recipes for the #1 New York Times bestseller Plant-Strong and The Engine 2 Seven-Day Rescue Diet. She is the coauthor of The Engine 2 Seven-Day Rescue Diet with her brother, Rip Esselstyn and of The Prevent and Reverse Heart Disease Cookbook with Ann, who is her next-door neighbor in Cleveland, Ohio.

CATHY KATIN-GRAZZINI

Cathy Katin-Grazzini is a plant-based chef and cookbook author of LOVE the FOODS that LOVE YOU BACK (Rizzoli International Publications, Inc., 2022). She is Food Editor for VEGWORLD Magazine, and manages her blog, Cathy’s Kitchen Prescription, where she shares her latest recipes and guidance on sustainable, healthy, vegan cooking, nutrition, and lifestyle.

Cookbook: Love the Foods that Love You Back cathyskitchenprescription.com cathyskitchenprescription

HANNAH KAMINSKY

Hannah Kaminsky is the author of nine plant-based cookbooks, including her newest cookbook, The Every Day Vegan Cheat Sheet, Real Food Really Fast, Sweet Vegan Treats, The Student Vegan Cookbook, and creator of the award-winning blog BitterSweetBlog.com. Follow her at @bittersweet__ on Instagram for more photos, food, and musing.

Latest book: The Everyday Vegan Cheat Sheet bittersweetblog.com bittersweet__

THOMASINA MIERS

Thomasina Miers first arrived in Mexico aged eighteen, she fell so in love with its food that she went back to live there, opening a cocktail bar in Mexico City and using her free time to travel the country and cook with some of Mexico's top chefs. After returning to London and winning BBC2's MasterChef in 2005, Thomasina opened the Mexican street food cantina, Wahaca. She is the co-editor of Soup Kitchen and the author of Cook, Wild Gourmets, Mexican Food Made Simple, Wahaca - Mexican Food at Home and Chilli Notes. Tommi lives in London with her husband and two daughters.

Contributors

Contributors

ELLA MILLS

Ella Mills is an award-winning cookery author, entrepreneur and a champion of plantbased living. She started off with the popular blog, deliciouslyella.com, before releasing a #1 app and writing the best-selling debut cookbook ever in the UK, Deliciously Ella, which was named as Amazon's biggest-selling book in the year of publication and was a New York Times bestseller. She has since released a further three best-selling books, including the fastest selling vegan cookbook, and built a social media audience of 2.5 million people.

In 2015 Ella started working with her husband, Matthew Mills, and together they have launched five ranges of plant-based food products into over 6,000 stores across the UK, with customers including Tesco, Ocado, Morrisons, Waitrose, Starbucks, Holland and Barrett, Boots, Sainsburys and more. They also have a deli in central London. In 2017, Ella and Matthew won the Ernst & Young Rising Star Award at the Entrepreneur of the Year Awards in London.

deliciouslyella.com

COURTNEY MCCULLUGH

Courtney is a passionate vegan who brings a love for journalism, creativity, helping local businesses, and animals together with compassion. She aims to create content that makes a difference. Through colorful, wellresearched, and unique content, she aims to always educate and inspire her audience. With her social media agency, Sprinkles Creative, she also assists businesses with their branding strategy. She enjoys traveling the world to write for VEGWORLD Magazine, an international vegan lifestyle publication, promoting plant-based stories about vegan products, services, and individuals from all walks of life.

CHAR NOLAN

Char Nolan is a serious crusader for plantbased education, armed with a degree in public health from Philadelphia’s Temple University. She teaches nutrition and plantbased cooking throughout Philadelphia, and in many underserved communities. Char holds a certificate in plant-based nutrition from eCornell and completed Rouxbe’s Plant-Based Professional Certification course in 2015. In 2019, Char completed postgraduate course work in social media marketing at the University of the Arts. When she is not cooking or teaching, she manages social media accounts for several plant-based influencers.

Char prides herself on learning everything she knows about cooking from growing up in her grandparents’ Italian restaurant. Her favorite vegetables are Brussels sprouts and kale, of course. Char originally hails from Queens, NY, but has lived in Philadelphia most of her adult life. She is a former Peace Corps Volunteer.

SHRIYA SWAMINATHAN

Shriya is an animal rights warrior in training at PETA’s Laboratory Investigations Department. She is also a certified Vegan Hospitality Consultant and founder of Nourish by Shriya- her new consulting service that helps restaurants attract vegan clients. A proud travel foodie, she enjoys exploring local vegan cuisines! In her free time, you can find her hanging out with the residents at the Gentle Barn Sanctuary, while educating folks about the abundance of a vegan lifestyle. Her precious companion pooch Halley joins her activism on the #adoptdontshop message!

Contributors

the dream team

VegWorld Magazine is passionate about staying ahead of the rapidly growing trend of plant-based/vegan. Because of this passion, we have created a community of readers whose loyalty is second to none.

Publisher & Editor-in-Chief

ALORA MIDDLETON HALE

Alora Middleton Hale (she/her) is a former educator turned socially conscious social media manager and the Publisher & Editor-in-Chief of VEGWORLD Magazine. Like so many others, Alora’s compassion for all living beings began as a child. Vegetarian from the age six, she has been vegan now for six years and strives to bring her passion for spreading the joys of living a compassionate lifestyle to all she does. Alora lives in Southern California with her husband and enjoys the arts, vintage fashion, travel, and eating nachos with extra guac.

alora.naturally

Food Editor

CATHY KATIN-GRAZZINI

Cathy Katin-Grazzini, Food Editor at VEGWORLD Magazine, is a plant-based personal chef, nutritional coach, cooking instructor, and owner of Cathy’s Kitchen Prescription LLC. Certified in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell, Cathy is also a graduate of Rouxbe Cooking School’s Professional Plant-Based Program. She has a B.A. from the University of Chicago, attended graduate school at Harvard University and received a M.A. from Johns Hopkins University. Cathy lives with her husband Giordano in Ridgefield, Connecticut. When she’s not inventing and fermenting, she loves to run, hike, and adventure travel atop their trusty Ducati. Cathy's cookbook Love the Food that Love You Back is available now from Rizzoli International Press.

cathyskitchenprescription.com cathyskitchenprescription

Art Director

ANOKI CASEY

Anoki Casey is an Art Director, Graphic Designer, Illustrator, Animator, and Online Media Maker, specializing in identity, outreach, and marketing creation for community-focused nonprofits and groups. A vegan for over 20 years, Anoki has been focusing his professional career to more align with his personal passions, with vegan living and animal justice taking center.

He has a B.F.A. in Graphic Design from Rutgers University and lives meditatively in sunny San Diego, California.

anoki.net

the dream team

the dream team

EDITOR’S

Note

The end of summer is here, and in its place, we welcome fall.

Here in the Northern Hemisphere, the weather is becoming cooler, and the nights are becoming longer. This change in season can be the perfect time to slow down, take a breath, and take stock before the busyness and rituals of the holiday season take over. It can also be an opportunity to turn inward and connect with the self. In this issue, we explore ways to embrace this seasonal change and slower rhythm in order to create space to nurture our inner worlds.

Seeing as fall is the peak of mushroom season, we also take time this issue to celebrate our fungal friends. Join us as we visit the mushroom capital of the world, learn about how mushrooms can support and contribute to health, and enjoy recipes for Mushroom & Nut Ground Beef and Lentil & Mushroom Bolognese.

In this issue, we highlight a vegan changemaker, Gwenna Hunter, and the vegan food bank tackling food insecurity in

Los Angeles. We also share our experiences traveling to Santorini, Greece and Puerto Vallarta, Mexico, where we sampled the incredible hospitality and delicious vegan dishes these places have to offer. And, of course, we share a selection of vegan recipes from renowned vegan chefs and recipe creators that we know you will love.

We hope you enjoy this Fall Issue of VEGWORLD Magazine!

With compassion, Alora Middleton Hale alora.naturally

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LIFESTYLE

Photo by Japheth Mast on Unsplash

VEGWORLD's Top Picks

Brami Snacking Lupini Beans

We hadn't heard of Lupini beans until we tried Brami Snacking Lupini Beans, lightly pickled beans marinated in fresh ingredients like rosemary and garlic. These superbeans are high in protein and fiber and low in sugar, making them a healthful addition to snacks and meals, and are offered in many tasty flavors, like Sea Salt & Vinegar, Garlic & Rosemary, Chili & Lime, Hot Calabrian Pepper, and Balsamic & Oregano. Toss them in your bag for an on-the-go snack, top your salads, add to charcuterie boards for added variety, or add to dishes like bowls and stir frys. We love the convenience of having a healthy and satisfying snack that's ready to go for any adventure.

SorBabes Gourmet Sorbet Bars

Just say no to boring vegan ice cream! SorBabes gourmet sorbet bars come in four delectable flavors - Wildberry Crisp, Strawberry Crisp, Mango Coconut Crunch, and Vanilla Caramel Crunch. We love that SorBabes gives us dairyfree options that are super indulgent and creamy, and we're big fans of the shell coatings each bar is dipped in.

Country Crock Plant Cream

It cooks, it bakes, it whips! Country Crock Plant Cream is a heavy whipping cream alternative that's dairy-free, soy-free, and an easy 1:1 swap with dairy. We love how versatile Plant Cream is - use it to make whipped cream, delicious soups, creamy pasta dishes, and so much more!

Cocokind Tinted Lip Shield

Cocokind's Tinted Lip Shield not only adds a nice glossy color to lips but also protects against both UVA and UVB rays. Thanks to SPF 24, this lip SPF helps protect from sunburn, skin damage, early aging, and environmental stress. The tint color is a flattering neutral shade, and we love that it's easy to protect our lips while also keeping them glossy and moisturized.

Ellis Brooklyn SUPER AMBER Eau de Parfum

Looking for the perfect fall scent? Ellis Brooklyn's SUPER AMBER perfume is a cozy scent featuring notes of Amber, Vanilla Orchid, Virginia Cedarwood, and Musk. Designed to bloom once it interacts with your skin's own unique chemistry, this perfume makes a great gender neutral signature scent for fall. We love that SUPER AMBER is free from fragrance allergens and that the glass bottle can be reused or recycled.

Homecourt Candles

Homecourt's candles come in four scents - uplifting Steeped Rose, crisp and bright Neroli Leaf, invigorating Cipres Mint, and grounding Cece. Each candle is hand-poured into a kiln-fired ceramic vessel and offers 60 hours of burn time. We love that the candles are clean-burning and that they provide a strong scent throw, filling your room with lush fragrance - no weak scented candles, here!

A View from the

Mushroom Capital of the World

by Char Nolan | Photos courtesy of Phillips Mushroom Farms and Char Nolan

People who live in Chester County, PA take mushrooms so seriously that on New Year's Eve, a mushroom-shaped crystal ball drops at the arrival of the new year in Kennett Square, PA. Located 35 miles west of Philadelphia, this quaint little town is known as The Mushroom Capital of the World. It produces over a million pounds of mushrooms per day and is responsible for growing 68% of the nation's 946 million pounds of mushrooms annually.

Phillips Mushroom Farms, based in Kennett Square, is the largest grower of specialty mushrooms and a leader in overall mushroom production. For over 90 years and through four generations, the Phillips family has focused on innovation and quality to provide consumers with the best-tasting mushroom.

In 1927, mushroom farming was re-directed by mushroom pioneer William Phillips when he experimented with ice to control temperatures in mushroom houses. This innovation led to growing mushrooms all year. Today, Phillips produces more than 57 million pounds of mushrooms per year,

Linda Phillips Steller is the manager of the Woodlands at Phillips. Once the family farmstead, the 250-year-old home was converted to a retail store on the same property as a mushroom museum and several mushroom houses. The shop is housed in the original 1828 family farm home that the Phillips family acquired in 1890. Visitors can also see the Farm's mushroom exhibit to learn about the Farm's history and the science of mushroom growing. Other larger farms are located throughout Chester County.

Mushroom Nutrition

I caught up with my friend and registered dietician, Anthony Dissen, MPH, MA, RDN,  CPH, a tenured instructor of health science at Stockton University in Stockton, New Jersey, to talk about the nutrition behind mushrooms. He says, "Mushrooms are reliable sources of riboflavin, niacin, and pantothenic acid, along with the minerals selenium and copper. For vegans, this is good news, as those eating a vegan diet have often been found to have lower intakes of selenium, especially when compared to people who eat finfish and shellfish." For the record, a cup of raw mushrooms contains 2.2 grams of protein.

According to the Mushroom Council, all mushrooms contain some vitamin D1, but mushrooms have the unique ability to increase vitamin D amounts due to UV light. Similar to humans, mushrooms naturally produce vitamin D following exposure to sunlight. The plant sterol, ergosterol, converts to vitamin D when exposed to light. The "morrel" of the story is to eat your mushrooms!

If you're wondering about "raw vs. cooked," Dissen adds, "Ideally, mushrooms should be consumed cooked, as raw mushrooms can contain harmful toxins and pathogens that are deactivated when cooked."

More on Mushrooms

Perhaps you've cruised the produce department wondering about all the mushrooms–which to use? How to choose the best mushroom? Which mushroom has the best texture? Can you make a sturdy veggie burger or mushroom crabcake? It's time to think outside the mushroom cap and look at other mushrooms and how you can incorporate them into your diet.

Selecting and Storing Mushrooms

Many grocers will sell loose mushrooms in chilled bins. Picking loose mushrooms is always your best choice. The mushrooms should be firm, fresh, and with a smooth cap. A closed veil under the cap indicates a delicate flavor. If you see an open veil with exposed gills, you will have a richer flavor. A veil (velum) is one of several structures in fungi, especially the thin membrane that covers the cap and stalk of an immature mushroom.

Portobello or Portabella?

In Northern Italy, portobella mushrooms are called "cappellone," which means "big hat".  The portobella is a large dark, mature, cultivated mushroom noted for its meaty texture that is of the same variety as the cremini, sometimes called "Baby Bella."  If you have noticed two spellings, the Mushroom Council is trying to standardize the spelling to portabella. Whichever spelling you use, they're delicious in many recipes, from mushroom burgers to stews.

I find the portabella to have a texture that works well in making burgers and stews. If I am making a mushroom steak, maitake, also called Hen of the Woods, is perfect for creating a robust and well-textured mushroom dish. Many chefs use the pompom (lion's mane) to create plant-based crab cakes because of their flaky texture.

If you are buying prepackaged (with plastic wrap) mushrooms, check the mushrooms for color and any bruised areas. As soon as you get home, transfer the mushrooms to a brown paper bag so the fungi can breathe. Mushrooms will stay fresher and last longer when stored in a brown paper bag closed at the top and refrigerated. At the Phillips, all varieties of mushrooms are stored in brown bags and ready for purchase.

New Trends in Mushrooms

Mushrooms have become the new trend in foods, from teas, soup mixes, skin creams, and more. Here's a quick look at a few favorites at the Woodlands:

Coffee

I was drawn to many new products that were mushroom-based, but what stood out most was maitake coffee. Phillips dehydrates the mushrooms and sends them to West Chester-based Golden Valley Farms Roasters, a family-owned roastery of organic and fair-trade coffee. With an eye on local relationships, it was important for Phillips to find a coffee roaster whose message matched theirs. The coffee is robust, the taste is smooth, and it doesn't taste like mushrooms. It is suggested to use a French press for preparing the coffee. The coffee is solely available at the Woodlands.

According to Maryann Baldassarre from GVFR, "Mushroom-infused coffees are quite popular. People report that mushroom coffees can add nutrients, support brain function, and support healthy blood sugar. Others also report that mushroom-infused coffee can be a de-stressor."

Mushroom Jerky

When Portland-based Michael Pan, founder of Pan's Mushroom Jerky, visited his extended family in Malaysia in 2008, he tried many new foods. His family fed him a snack he couldn't quite identify. It turned out he was eating a shiitake mushroom. He

admits to falling in love with the flavor and texture of this snack. He knew at first bite that it was something he wanted to share with the rest of the world. He's proud to share a family recipe in every bag of Pan's Mushroom Jerky.

Pan says, "As attitudes change about how our lifestyle choices impact global climate change, animal welfare, and personal health, people are choosing to add more plant-based foods to their diet." Mushrooms are an approachable plant-based option.

Chocolates

Earth and Star produces a delicious lion's mane chocolate bar called SALTY. A full line of Earth and Star is available at Phillips, and I can tell you that as chocolate bars go, it was "calmly" sweet, with a beautiful fruity aroma and a creamy mouthfeel. Its taste was not astringent at all, and no mushroom flavors were deducted. It might be delicious in your favorite chocolate chip recipe! As the folks at Earth and Sun say, "the future is fungi."

Research shows that combining mushrooms and chocolate allows one to benefit from two great superfoods. Mushrooms are reportedly one of nature's greatest healers, powerful enhancers of the immune system, and rich in immune-activating beta-glucans, minerals, vitamins, antioxidants, and polysaccharides, not to mention the vitamin D1.

Back to Basics

Just eat mushrooms. They are a versatile ingredient in any plant-forward dish. Registered dietician Dissen prefers a roasted mushroom cap stuffed with bread crumbs, garlic, nutritional yeast, ground walnuts, and fresh basil.

My favorite mushroom recipe comes from Rouxbe, the online cooking school. It's called mushroom meat and works well with everything from tacos to pasta sauce. And it is oil-free.

Putting a Cap on Mushrooms

The most important thing about mushrooms is buying fresh mushrooms and storing them in a brown paper bag. Whether you air-fry them, roast them, or use them in sauces, you cannot go wrong. If you're in Kennett Square, stop at the Woodlands and hear firsthand the rich history of mushrooms and their importance on your plate.

Nourishing Food for All

Los Angeles Welcomes its First Vegan Food Bank to Tackle Food Insecurity

by Shriya Swaminathan

Spiritual Activist and Total Liberation Advocate, Gwenna Hunter, is an inspirational force to be reckoned with. When a supernatural experience of embodying a cow in her entirety jolted Gwenna with a personal reckoning that our fellow animal brothers and sisters can feel love, she deeply connected with the philosophy that all life is one. Motivated by this momentous spiritual awakening, she set out to pursue her passion for creating a kinder, compassionate, just world for all. She became immersed with nonprofit organizations, participated in grassroots animal rights activism and advocacy, and became voraciously involved in human rights spaces. These experiences fueled Gwenna’s founding of Vegans of LA, an organization geared towards celebrating diversity in the vegan movement and addressing food insecurities in LA by enhancing access to nourishing plantbased foods.

In 2020, she founded Vegans for Black Lives Matter during the height of the nationwide protests sparked by the murder of George Floyd, to facilitate respectful dialogue on how different social justice movements share more similarities than differences and to emphasize the value of allyship among one another. Through her work, Gwenna seeks to educate, empower, and elevate the status of ALL living beings who are marginalized by elitist power structures. Gwenna’s journey is inspired by her effervescent spirit that guided her to an unwavering commitment to service.

LIFESTYLE NOURISHING COMMUNITIES WITH THE POWER OF PLANTS

As Gwenna continued to learn about the interconnectedness of different social justice movements, she was confronted with the revelation that she herself grew up in a food desert, lacking access to grocery stores and healthy, nutrient-rich foods. “There were a couple of convenience stores and a Popeye’s where I grew up…only a few years ago did I realize that I only had access to what I thought was ‘food’ and not to fresh produce, whole grains, and foods that heal us,” she recalls.

Gwenna staunchly believes that access to healthy, wholesome, delicious, plant-based foods should be a fundamental right and not a privilege reserved for a select few. Driven by this core, Vegans of LA launched the Vegans of LA Food Bank in partnership with Hope On Union Food Bank. While a predominant focus is on fresh fruits, vegetables, and whole-plant foods, several leading plant-based businesses have also stepped forward to support the Food Bank. Hodo Foods, Good Catch, Hilary’s, and Unreal Deli–to name a few–are motivated by the Vegans of LA Food Bank and are contributing their revolutionary products so those living in areas with a dearth of access to plant-based foods can enjoy and be fueled by the power of plants!

The Vegans of LA Food Bank is open on the third Thursday of every month from 8:00-11:00 am. Since its recent launch in May 2022, the Food Bank has received overwhelming support from the community and fed thousands of people with healthy, plant-based foods. As a testament to the inspired influence from their partnership with Vegans of LA, the Hope on Union Food Bank has also started incorporating more vegan food in their own community work! Patrons of the Food Bank also receive educational literature about veganism that is simple, informative, and welcoming.

Starting in the Fall of 2022, Vegans of LA will be expanding their work to reach colleges and universities in Southern California to bring awareness to food insecurities experienced by thousands of students, and afford them access to healthy vegan foods.

“Food worthiness is a human right. In providing plant-based foods to communities in need we empower them with new food choices and in turn, we create a more sustainable world.” — Gwenna Hunter

Exploring Santorini

by Courtney McCullagh

From ancient ruins to breathtaking natural landscapes like dormant volcanoes, panoramic mountain-top views of the ocean, and even black sand beaches, traveling to beautiful Greece is a must. I don’t know if it’s possible to say how magical of an experience seeing the enchanting land of Santorini truly was, but just about everything I’ve ever heard about Greece is true – it really is the “land of the Gods”! As if that all isn’t enough to come for, you will want to stay for the vegan food!

Vegan and Eco-Friendly Accommodations

On our trip, we stayed at Ethos Vegan Suites, an all-vegan hotel, with owners Artemis and Coskun, who certainly showed us true Greece hospitality. If there’s one thing we learned during our stay, the Greeks know how to eat in abundance! The food was fresh and colorful, with fruits and veggies straight from the land! There was not one meal that even had any faux meats - just pure veggie and grain goodness!

Each morning we woke up at Ethos Vegan Suites, we were treated to an incredible, handmade meal by Artemis & Coskun. It was truly a special treat that we will never forget. They even made my husband a special carrot cake for his birthday, as well as an authentic Greek mezze platter, complete with handmade hummus,

vegan tzatziki, dolmas, and pita! We looked forward daily to seeing what exciting items they were whipping up next!

Aside from their culinary talents, Artemis and Coskun ensured we were set for success on our entire trip. They assisted with our activities outside of the hotel, including scuba diving excursions, even calling the scuba company ahead for us to let them know that we were celebrating a vegan birthday. Thanks to the heads-up, the team at the scuba company prepared a vegan brownie and sang Happy Birthday to my husband!

Artemis and Coskun also helped us set up our car accommodations and mapped out the best beaches to visit. They also educated us on the history of certain areas, telling us what times were best to go to avoid the big crowds. They even ensured we got the best night’s sleep every night by providing ear plugs for our sensitive ears to drown out the late-night Greek partiers. The Ethos team went above and beyond, making us feel like their long-time friends.

As if we needed any reason outside of Ethos being a fully vegan and eco-friendly hotel, Artemis and Coskun ensured every moment of our stay was comfortable, memorable, and absolutely magical.

Santorini’s Vegan Eats

Each of the all-vegan restaurants we visited in Santorini just happened to be within walking distance from Ethos Vegan Suites!

We went to OHH BOY SANTORINI twice to try their vegan options for dinner and brunch. Both menus were truly unique and delicious, and the view from their dining area alone left us speechless, as it overlooked the volcano and oceanside. From vegan burgers to fluffy pancakes, OHH BOY SANTORINI satisfied all of our cravings and left us stuffed!

Veganissimo is the newest vegan restaurant in Santorini, and they sure did know how to show off a colorful spread! We had super one-of-akind meals, like their purple potato purée with tomato sauce and fresh green salad. They even served one of the best brownies and strawberry vegan ice creams I’ve ever had! We are so glad they’re open in Santorini now!

5Senses recently celebrated being open for a year in Santorini, and they were the definition of “fine dining” vegan style! We felt so fancy with their eggplant rolls, elevated “chicken” strips, and even vegan Greek frozen yogurt!

Now, not only can you go to Greece to see the mystical magic of the horizon and bask in the ancient history, but also to feast on authentic Greek dishes that are entirely vegan, thanks to Ethos Vegan Suites and the many great vegan and vegan-friendly restaurants in Santorini.

Vegan in Puerto Vallarta

Our stay at the Westin Resort & Spa, Puerto Vallarta

By Courtney McCullagh

Astunning resort town on Mexico’s Pacific coast in the state of Jalisco, Puerto Vallarta is a popular vacation destination known for its beautiful beaches, marine life, water sports, and postcard views. The seaside town is also recognized for its food, cited as the second gastronomic capital in Mexico. But are there good options for vegans to eat while visiting? We were invited to visit the Westin Resort & Spa, Puerto Vallarta to try their new Wellness Menu, and we are excited to say that eating vegan in Puerto Vallarta was a tropical, colorful, and delicious experience!

As one would imagine, being located near the ocean and tropical forests, the climate of Puerto Vallarta invites opportunities to explore many fresh fruits and unique vegetables. With the abundance of colorful fruit on offer, we definitely had our fill with every meal, but the fruit wasn’t the only vegan option available to us. We were honored to experience the vegan options on the resort’s new Wellness Menu.

Available at their restaurants, as well as for 24/7 in-room dining service, the vegan options on the menu include:

• Tofu Poke Bowl

• Matcha Pancakes

• Vegetable Risotto

• Vegan Arroz con Leche

• Tofu Enchilada

• Avocado Mousse Chocolate Cake

• Vegan Charcuterie Board Picnic Basket! (our personal favorite!)

• In-room dining options 24/7 with Wellness Menu items (which included any of the vegan options)

We were blown away by how delicious and beautiful everything was, not to mention the kind and accommodating staff that carefully explained the vegan options to us. Hector, the head chef at the Westin Resort & Spa, Puerto Vallarta even tested some new vegan menu items on us that he plans to put on the menu by this December! Aside from the delicious food, we were also kept well-hydrated during our stay, thanks to the array of refreshing beverages, including amazing mocktails made with fresh fruit juices.

With the food being so satisfying and nutritious, we were able to explore the many activities that the Westin has to offer, such as paddle boarding, bike riding, and fitness facilities. We even indulged in their eco-friendly massages! For every activity we did, we felt even more relaxed and better connected to the ocean and the nature that makes Puerta Vallarta such a beautiful destination to visit.

Whether traveling for business, on a romantic getaway, or simply exploring the tropics with the family, it is easy to be vegan in Puerto Vallarta with the help of the Westin Resort & Spa, Puerto Vallarta team, and the hard work they have put into creating their Wellness Menu!

Balance Your Fats, Balance Your Health

Vegetarians and vegans are often concerned about whether they are getting the right amount of key nutrients to support their long-term health and success, especially when they have high protein requirements. Many assume that their fat consumption is balanced between omega-3s and omega-6s, given their dietary choices, but that isn't always true. Omega-6s lurk in many vegetarian and vegan foods, and it can be hard to get enough of the critical omega-3s, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). This article explores why your balance might be out-ofwhack and what you can do to correct it.

Omega-3s and omega-6s comprise a set of fats referred to as essential fatty acids. They are called essential because our bodies cannot create them on their own; therefore, we need to consume them in the food we eat. These

By Corinna Bellizzi

important fats are involved in regulating inflammation in the body, transmitting information from cell to cell, trafficking nutrients, and eliminating toxins. In short, they are involved in more processes within our body than you think. And these two sets of fats need to be consumed in balance to achieve optimal health. Current data states that, generally speaking, Americans consume 15 - 20 times more omega-6 than omega-3. That truth does not shift dramatically with a plant-based diet unless you're specifically working to balance your consumption of omega-3 and omega-6containing foods.

Getting enough omega-3 in a dietary world that seems to be constructed of highly processed foods can be really tough to do. It's even harder to get the most highly

bioactive EPA and DHA since they don't occur in terrestrial plant sources.

While your body can turn the plant-based omega-3, alpha-Linoleic acid (ALA), into EPA and DHA, the process is slow, and the yield is low. To improve your chances and balance your fats, it's best to reduce your consumption of omega-6-containing foods and up your consumption of omega-3containing foods.

So, where are omega-6s hiding in the foods you already consume? And what can you do to increase your omega-3s?

Reduce Consumption of Foods High In Omega-6 The first step in balancing your fats is to reduce your consumption of omega-6-containing foods. Omega-6s lurk in most highly processed foods in canola, safflower, corn, peanut, and soybean oils. These oils are almost exclusively omega-6s. Omega-3 levels that might have been naturally present in these oils are actually reduced in processing in order to improve their shelf life. So, to reduce your consumption of these omegas, follow these simple steps:

• Stop cooking with seed and legume oils. Full stop. There are healthier alternatives.

• Sautee or bake savory foods with olive oil or avocado oil. Both olive and avocado oils are high in the non-essential but important fat, oleic acid, an omega-9 that is heart-healthy. While these fats have a lower smoke point, they can still be used in low-mid temp sauteing and baking. Unfortunately, you can't use flax oil for cooking because its flash point is so low.

• Cook high-temp foods with coconut oil. Coconut oil is high in medium chain triglycerides and has a high flash point. Replacing other solid fats with coconut oil is health-promoting.

• Stop consuming breaded or fried foods. This is especially important when you dine out because you won't be able to replace that oil with coconut oil or, if you consume dairy products, ghee.

• Make your own salad dressing. Salad dressing might boast "olive oil" on the front panel, but when you dig into ingredients, it's often the 4th or 5th ingredient, after

things like soybean oil or canola oil and vinegar. You can choose from a plethora of health-promoting oils that do not contain canola or soybean oil to make your salad dressing, from olive oil to walnut oil to flaxseed oil. Walnut oil and flaxseed oil have an added benefit – they contain the omega-3 ALA and can help augment your omega-3 levels.

• Avoid all foods that contain trans fats (partially or fully hydrogenated oils). Read your labels. Often you'll notice partially or fully hydrogenated oils in "other" ingredients, even though the product may say it has zero grams of trans fats. This can be misleading.

Generally speaking, focus on consuming whole foods and no highly processed foods. This will ensure your chances of consuming omega-6 and omega-3 in balance is simply easier. Getting to that 1:1 ratio can be in sight!

Increase Your Consumption of Foods That Contain Omega-3s

While you can always augment your omega-3 consumption by taking a supplement or two, finding ways to integrate foods that are higher in omega-3s into your diet provides a stronger foundation for health. Supplements with EPA and DHA from algae can then be the icing on the cake that protects and preserves your health for the long term.

So, what foods should you eat more of to increase your omega-3 levels?

• Eat walnuts, walnut oil, flax seeds, and flax oil. The walnut is higher in the omega-3 alphaLinolenic acid than other fats, as is flax. By consuming these nuts and seeds, as well as their oil, you are supplying your body with an important omega-3 building block. While this is not a direct source of EPA or DHA, it is still a very healthy (and tasty) fat that you can use in low temp foods.

• Consume DHA Fortified Foods. Algae oils high in DHA have been used for some time to augment the nutrition of a few core foods, including baby formula and protein drinks.

• Aim to consume more whole foods, including fruits, vegetables, nuts, and lean protein. Taking a "whole foods" approach to nutrition will limit omega-6 consumption and point you in a safer direction.

• Take an omega-3 EPA + DHA supplement, preferably from a sustainably sourced and highly bioavailable algae source in the polar lipid form. This both ensures you absorb more of the omegas and that you don't experience a fishy burp. I like Örlö Nutrition. Orlo's omegas are in the polar lipid form for 3x the absorption over traditional fish and algae oils. You get more with less in an easy-to-swallow pill that won't give you a fishy burp.

If you're vegetarian and on your path to vegan, you might consider adopting Jonathan Safran Foer's recommendation from his recent book We Are The Weather. He suggests that we give up all animal products before dinnertime. This approach helped me eliminate milk from my diet, and I'm on my way to eliminating cheese, yogurt, and butter next. Eating this way will reduce your consumption of saturated fats and the omega-6, AA (arachidonic acid) which can be high in dairy products.

When you reach your ideal ratio, you'll notice a few key benefits, from having more supple skin with fewer breakouts to greater joint comfort, clearer vision, and a clearer mind. Your energy levels will be more stable, and your ability to tackle the stressful challenges of your everyday life will seem easier. When our bodies are in balance – when we reach homeostasis – life is simply better. You may not be able to put your finger on it – but you will feel better.

For additional resources and to learn more about omega-3s, visit https://orlonutrition. com/blogs/news.

How Mushrooms Can Support Our Immunity and Contribute to Health

Mushrooms are fascinating. Since an immemorial time, they’ve been used as everything from fire starters to construction materials. However, mushrooms also have an illustrious history as immune supporters. So how do mushrooms support our immunity and contribute to health?

They Provide Nutrients and Antioxidants

Medicinal mushrooms can contribute to a healthy diet. They’re rich in B vitamins and aid in creating red blood cells. This keeps the body properly oxygenated. This is important since your cells require oxygen to make energy. Mushrooms are also a great source of Vitamin C and choline. Both protect your body from free radicals, which can introduce harmful compounds that can cause digestive and viral issues. Overall, the nutritional value of mushrooms packs a serious punch.

Building the Immune System

Medicinal mushrooms modify something called cytokines. Cytokines are anti-inflammatory messengers secreted by the immune cells in your system. Various mushroom compounds can help support T cells, antibodies, and B cells to work more efficiently in the body. This, in turn, leads to anti-inflammatory cytokines working more efficiently in the body. Meanwhile, mushrooms also suppress inflammatory functions found within cytokines. This two-pronged approach makes mushrooms a powerhouse since their nutritional value is also off the charts. This is why they’re so helpful in supporting our immunity and contributing to our greater health.

How To Use Medicinal Mushrooms for Immune Support

Mushrooms are incredibly versatile. They’re very easy to add to your diet. You can find blends in tincture or powder form to add to a daily smoothie or, of course, your favorite cup of tea. Mushroom blends are also sold in pill form if you’re not a fan of the taste. Both Chaga and Reishi mushrooms are immunity powerhouses in their own right, so it’s good to have some on hand if you’re feeling under the weather. Of course, the most common way to incorporate mushrooms into your diet is by cooking them. Some mushrooms even help fight cancer cells!

Fortunately, if all the new products featuring them is anything to go by, our fungal friends are certainly here to stay. So, add them to your food, learn to grow your own, and reap the benefits of the wonderful mushroom.

Nurturing Your

INNER WORLD

Five ways to slow down, turn inward, and nurture yourself this season

We live in a culture of busyness and immediacy. We are often so focused on the seemingly never-ending to-do lists of our day-to-day lives that it can be challenging to know when to slow down. The autumn season, with its slower rhythm and longer nights, can be a welcome opportunity to take a breath, turn inward, and connect with our inner selves.

What does it mean to turn inward? Like turning outward, turning inward is a method of paying attention. Specifically, it is a method of tuning in to your body, your thoughts, and your feelings. Rather than looking to the outside world for affirmation and solace, turning inward and nurturing your inner world is an essential form of self-care that can bring contentment, happiness, and healing.

Create Space

Create a safe and welcoming space for yourself. Give your home a nice cleaning and sprucing up, making it a place you can feel comfortable and relaxed in. Appeal to your senses - bring in candles or essential oils in your favorite scents, play music that inspires and uplifts you, and display items and colors that bring you joy.

Connect with Nature

Exposure to nature has been linked to many benefits, from lower stress and better mood to improved memory and sleep. Find ways to connect with nature in your everyday life. Whether you take daily walks, set out on weekend hikes, or simply enjoy the sunrise or sunset from your patio, communing with nature is a wonderful way to help your inner self flourish.

Honor Your Body

It can be easy to take our bodies for granted - forgetting to eat, skipping out on sleep in favor of working a little longer, and not allowing our bodies adequate time to rest after movement. Take time to listen to and honor your body. Prioritize sleep, eat foods that make you feel good, practice a form of daily movement (walking the dog, taking the stairs at work, yoga, etc.), and honor your hunger cues. Don’t forget to prioritize your mental health as well. Protect your energy by setting boundaries and letting go of what no longer serves you.

Relax and Reflect

Embrace the earlier autumn nights and allow yourself time to reflect on your day. Reflecting allows your brain the opportunity to pause, sort through the experiences of the day, and create meaning. Indulge in warm and comforting baths. Set time aside before bed to write in a journal. Practice a guided meditation. End your day with gratitude and write a list or verbally express what you are grateful for. It can be easy to feel like you are too busy to add reflection to your day, but doing so will allow you the opportunity to recharge, be more intentional, and live more purposefully.

Limit Your Screen Time

We are always hearing about the benefits of limiting our screen time, but it can be challenging to put this into practice. Smartphones and tablets come with many benefits. They help us stay up-to-date on the news, they allow us to connect with family and friends, they help us do our jobs, and they can provide almost limitless entertainment. Still, there can be benefits in giving our minds a break from everything stored in those glowing boxes of information. Become a mindful media user. Rather than spending hours scrolling through social media threads that can heighten your anxiety, take time to enjoy activities that can help you feel more present and relaxed, such as reading, drawing, journaling, meditating, etc.

Photo by Edgar Castrejon on Unsplash

Food is really and truly the most effective medicine.

- Dr. Joel Fuhrman

Photo by Edgar Castrejon - unsplash

RECIPES

Mushroom & Nut Ground ”Beef "

by Char Nolan

Rouxbe is the world's largest online culinary school. Instructors consist of world-class chef instructors and former culinary school executives dedicated to teaching culinary arts globally. The Rouxbe Plant-Based Certification is a six-month program and one that I attended as a student. At present, I am a member of the Rouxbe instructional culinary team.

While there are several mushroom recipes on the Rouxbe website—this one is my favorite because it is oil-free! I use a low-sodium Tamari to reduce the sodium and make it gluten-free. This recipe appeals to all and is a favorite for all party-goers. Buen provecho!

Serves 3 cups | Prep time 15 minutes

time 40 to 50 minutes or 4 to 5 hours in a dehydrator

Ingredients

2 gloves garlic (or 1 1/2 tsp garlic powder)

1/2 cup walnuts

1/2 cup sunflower seeds

2 tsp onion powder

1 tsp ground cumin

1/2 tsp freshly ground black pepper

4 cups cremini mushrooms, washed

2 tsp tamari or soy sauce

Directions

Note: Feel free to play around with the type of nuts and spices in this mixture—sesame seeds, almonds, onion powder, chili powder, coriander, and spice mixes such as garam masala all work well in flavoring the mixture.

1) To start, preheat the oven to 350°F (176°C). Alternatively, this mixture can be dehydrated in a dehydrator for 4 to 5 hours.

2) Using a food processor, pulse the garlic a few times if using fresh. Then add the nuts and spices, and pulse again. Then add the mushrooms and tamari and pulse until there are no longer any big pieces of mushrooms left. Depending on your food processor, you may need to do this in 2 batches, as you don't want the mixture to be too fine. However, don't be too worried about it, because even if over mixed a bit, this mixture will still turn out well.

3) Next, place the mixture onto a parchment lined baking sheet and bake for 15 to 20 minutes. Then remove from the oven and fold and turn the mixture over. Place back into the oven and bake for another 15 to 20 minutes or until cooked and dark brown in color.

4) If dehydrating, place onto dehydrator sheet, press the mixture flat and dehydrate at 118°F (47°C) for 4 to 5 hours. The mixture will darken and dry out quite a bit.

5) Once done, remove from the oven and use as a filling for dishes such as burritos, tacos, or vegetarian cabbage rolls. This mixture is also good sprinkled on salads or rice. It is even good in lasagna. Really, anywhere you might want to add ground beef, try using this delicious plant-based mixture instead.

Recipe reprinted with permission from Rouxbe Online Cooking School. Photos courtesy of Rouxbe Online Cooking School and Char Nolan

Kabocha Gnocchi with Miso Browned Butter

From The Everyday Vegan Cheat Sheet

by Hannah Kaminsky

Also known as beurre noisette in French, the direct translation of “hazelnut butter” is a far more elegant way of describing this rich nectar. Alluding to the toasty, hazelnut-like flavor derived from a quick flash in the pan, the application of gentle heat transforms everyday cooking fat into an otherworldly substance, redolent with complex savory notes that heighten the inherent umami of an ingredient luck enough to anointed. Obstinate, old-school chefs would have you believe that this decadent liquid gold can only be made with dairy, but au contraire, I’ve found that the same process works just as well with vegan butter. Better yet, it caramelizes faster in a sheet pan with more direct contact to the hot surface, quickly going to work searing pillows of potato gnocchi and mellow Japanese pumpkin. Autumnal sage becomes shatteringly crisp in the process, perfuming the whole dish with an earthy aroma. Pecans add the final crunchy bite, but if you’d like to further the theme, chopped hazelnuts would be a natural match.

Prep

Ingredients

• 1/2 cup vegan butter

• 1 14 - 16-ounce package potato gnocchi

• 1 small kabocha squash (about 2 pounds), seeded and sliced into 1/2-inch wedges

• 1 yellow onion, halved and sliced

• 3 cloves garlic, minced

Directions

1 - Preheat your oven to 375°F.

• 25 - 30 leaves fresh sage

• 1/8 teaspoon ground nutmeg

• 1/2 cup raw pecan halves

• 3 Tablespoons chickpea miso

• 2 Tablespoons lemon juice

2 - Place the vegan butter right on a half sheet pan and slide it into the oven to melt. After about 5 minutes, it should have liquefied and started foaming lightly around the edges. Use an oven mitt to tilt the sheet pan around carefully, gently, coating the bottom with melted butter.

3 - Arrange the kabocha wedges on the sheet pan without overlapping, weaving the onion piece in between. Bake for 10 minutes, until the onion is translucent and aromatic.

4 - Remove the sheet from the oven and add the gnocchi, spreading them out so they have as much contact with the bottom of the pan as possible. Sprinkle evenly with the minced garlic, whole sage leaves, and nutmeg.

5 - Bake for an additional 20 minutes, until the kabocha is fork-tender and lightly browned around the edges. Add the pecans on top and bake for just 5 minutes longer to toast the nuts. Let cool for 5 minutes.

6 - Meanwhile, whisk together the miso paste and lemon juice in a small dish until smooth. Pour the mixture evenly all over the gnocchi and vegetables, gently tossing to coat. Distribute between plates and serve hot.

Blond Borscht

by Cathy Katin-Grazzini

Here’s a very pretty borscht variation made with golden beets instead of red. Golden beets are sweeter with a milder flavor which some might favor. Culinarily speaking, golden beets are team players: While red beets stain all ingredients in a dish magenta, golden ones shine without obscuring their vegetal neighbors. But like their ruddier cousins, they are still high in beneficial nitrates, which relax arteries, increase coronary blood flow, and lower blood pressure. In addition, they are rich in fiber, folate, vitamin C, manganese, iron, and potassium.

This delightful chunky borscht has just enough acidity to balance its natural sweetness. It is a pretty soup that is surprisingly filling, despite its dearth of calories. Garnish with lots of fresh herbs (especially dill) and a dollop of soy yogurt and enjoy as a main course with a salad and heel of a crusty whole grain bread or crisps, or to whet your guests’ appetites as an appetizing starter.

Photo by Giordano Katin-Grazzini

Prep

Ingredients

• 6 to 8 cups no-sodium vegetable broth

• 2 bay leaves

• 5 cloves

• 2 large potatoes, scrubbed or peeled, cut in a medium dice

• ½ small green cabbage, cut in a medium dice

• 3 apple-sized golden beets, scrubbed or peeled, cut in a medium dice

• 1 large onion, cut in a medium dice

• 1 large carrot, scrubbed or peeled, cut in a medium dice

• 1 large stalk celery, cut in a medium dice

• 1 large parsnip or parsley root, cut in a medium dice

• 1 large leek, well cleaned, cut in ¼” slices

• 3 large cloves garlic, minced

• 1 teaspoon dried marjoram or 1 Tablespoon fresh marjoram, chopped

• 3 Tablespoons tomato paste

• 3 Tablespoons red wine vinegar, or to taste

• Grinds of black pepper

• 1/3 cup Shiro (mild, white) miso paste, diluted with water, to taste

• Garnishes: fresh dill sprigs, chopped fresh parsley, and/or fresh thyme leaves, a spoonful of cultured soy yogurt

Directions

• In a soup pot heat 6 cups of the vegetable broth. When it comes to a simmer, add the bay leaves, cloves, potato, beets, and cabbage. Cook at a gentle simmer for 15 minutes.

• At the same time heat a large skillet on medium-low for 3 minutes. Add the onion, carrot, and celery, stirring occasionally. Cover and gently sweat the vegetables until they release their water in about 5 minutes. Lower the heat if they begin to adhere and deglaze with a spoonful or two of vegetable broth.

• Add the parsnip or parsley root, garlic, marjoram, and leek, adding a minimal amount of broth to prevent sticking. Sauté for 5 to 10 minutes longer or until the mix is fragrant and the vegetables are nearly cooked.

• When the potatoes, beets, and cabbage are nearly soft, add the vegetables from the skillet.

• Remove 2 cups of broth from the pot, pouring 1 cup into one bowl and 1 into another. Dilute the miso paste in one bowl, stirring it until it is smooth and pourable. Set the diluted miso aside for now. Dilute the tomato paste into the other, stirring it until it dissolves, and then add it back to the pot.

• Cook the borscht for a few minutes more. All the vegetables should be soft but still intact. Season the pot with wine vinegar and pepper to taste, and correct seasonings as you like.

• Serve in heated bowls. As you plate the soup, stir in a spoonful or two of the diluted miso paste, to taste. Garnish with the fresh herbs and top with a nice big spoonful of soy yogurt.

CELERIAC & CHARD ENCHILADA

WITH GREEN CASHEW TOMATILLO SALSA

by Thomasina Miers | photos by Tara Fisher

I love anything steeped in a citrusy, fresh tomatillo sauce. There is something deeply mouthwatering about this combination of the tangy sauce and the earthy flavor of corn.

SERVES 4 Ingredients

• 5 Tablespoons olive oil

• 1 ¼ pounds (600 grams) celeriac (celery root), peeled and cut into ¾-inch ( 2 centimeter) cubes

• 2 teaspoons thyme leaves

• 2 garlic cloves, finely chopped

• bunch of spring onions (scallions), finely sliced

• 14 ounces (400 grams) Swiss chard, leaves separated from the stalks, washed

• 12 corn tortillas

• salt and pepper

For The Tomatillo Sauce

• 1 ounce (30 grams) raw cashews, soaked in

• 2 1/2 fluid ounces (75 milliliters water for 1 hour or overnight

• 1 ounce (30 grams) jalapeño chilies, de-stemmed and de-seeded

• large handful of coriander (cilantro) leaves

• 2 garlic cloves, roughly chopped

• 1 1/4 ounce (10 grams) ginger, peeled and roughly chopped

• 4 spring onions (scallions), roughly chopped

• 1 Tablespoon caster (superfine) sugar

• 1 teaspoon sea salt

• 12 ½ ounces (350 grams) tinned tomatillos, drained

Directions

1) Warm a large pan over a medium–high heat, then add half the oil and the celeriac. Once the celeriac is starting to color, 4 to 5 minutes, add the thyme, garlic and spring onions and season generously. Fry for another few minutes until the garlic is fragrant, then add 3 ½ fluid ounces (100 milliliters) water. Bring to simmering point, turn down the heat, cover and cook for 10 minutes.

2) Meanwhile, slice the chard stalks into ¼-inch (5-millimiter) strips and the leaves into ribbons. Add the chard stalks to the celeriac after the 10 minutes of cooking

and cover the pan. Once the stalks are tender, stir in the leaves, adding a little more water if it looks dry. Cover and cook for 7to 9 minutes until the chard has wilted and the celeriac is soft. Check the seasoning, then remove from the heat.

3) Preheat the oven to 425°F/220°C/200°C convection/gas 7.

4) Empty the cashews and their soaking liquid into a blender and blitz. Add the rest of the sauce ingredients and blitz until smooth, then check the seasoning.

5) Warm the rest of the oil in a medium pan over medium heat and pour in the sauce. Fry, stirring, for 4 to 5 minutes until it darkens slightly and the garlic and ginger are fragrant. Spoon a third of it into an ovenproof dish. Now assemble the enchilada either warming and wrapping the tortillas, or simply layering up, lasagna-style. Spoon over the rest of the sauce, cover with foil and bake for 20 minutes.

6) Remove the foil and return to the oven for a final 5 to 10 minutes until lightly colored. Serve immediately with a green salad if you like.

Permission to share recipe from Thomasina Miers MeatFree Mexican from Mobius Books 2022.

PLANT BASED PAD THAI

by Ann and Jane Esselstyn photos by Karin McKenna

The evening and dinner are etched in memory: I was in Boulder, Colorado, with my brother Zeb while our pal Morgan recounted a dramatic rock climbing accident and rescue, all while I tried Pad Thai for the first time. I feasted on every nail-biting detail of the story and every delicious bite of my Pad Thai. Re-creating a plant-based version for this book was top of the list, and it turns out it's easy to swap out eggs and meat for tofu. There are four important steps to this recipe, and good timing helps. Try to coordinate cooking the noodles in the final minutes the vegetables and tofu are cooking.

Note: To make heart disease friendly: Leave out the avocado.

PAD THAI SAUCE

• 3 Tablespoons low-sodium tamari

• 2 Tablespoons rice vinegar

• 2 Tablespoons maple syrup

• 1 Tablespoon tamarind puree or ketchup (with no added high fructose corn syrup)

• ½ teaspoon hot sauce, optional

NOODLES

• 8 ounces pad Thai-style brown rice noodles

• 1 cup onion, sliced into half-moons

• 3 cloves garlic, minced

• 8 ounces extra-firm tofu, cubed

• ¼ cup julienned carrots

• ½ red bell pepper, julienned

• ½ cup thinly sliced purple cabbage

• 3 green onions, chopped

• 1-2 cups mung bean sprouts, optional

• ½ cup cilantro, roughly chopped

• 1 avocado, cubed, optional

• ½ cup coarsely chopped dry-roasted peanuts (no oil or salt added)

• 1 lime, cut into wedges

1. Make the pad Thai sauce (see tip): In a small bowl, whisk together the tamari, rice vinegar, maple syrup, tamarind puree, and hot sauce (if using). Set aside.

2. Make the noodles: Bring a large pot of water to a boil. Add the pad Thai noodles and cook according to the package directions. (If possible, aim to do this when the vegetables and tofu are cooking in next step below.)

3. In a large nonstick pan over medium-high heat, cook the onion until translucent, about 3 minutes. If the pan gets dry, add a tablespoon of water. Add the garlic and continue stirring for another minute or two before adding the tofu, carrots, red pepper, purple cabbage, and green onions. If the pan gets too dry, add 1 tablespoon of water at a time as needed.

4. Drain the noodles. When the vegetables are tender but still a bit crisp and bright in color, add the noodles to the pan along with the pad Thai sauce (if you doubled the sauce, save some for those who seek to add more, and for any leftovers). Mix and toss everything together.

5. Plate each serving with a heap of mung bean sprouts (if using), a sprinkle of cilantro, avocado (if using), a handful of chopped peanuts, and a wedge of lime.

TIP:

Consider doubling the amount of sauce. We find we like the option of having a bit extra for drizzling on the dish during the meal, or for any leftovers, as the noodles tend to absorb the sauce in the fridge.

Excerpted from BE A PLANT-BASED WOMAN WARRIOR: Live Fierce, Stay Bold, Eat Delicious by Jane Esselstyn and Ann Crile Esselstyn, to be published on 8/23/2022 by Avery, an imprint of Penguin Publishing Group, a division of Penguin Random House, LLC. Copyright © 2022 by Jane Esselstyn and Ann Crile Esselstyn

Autumn Bolognese: Mushroom and Lentil

by Ella Mills

This autumnal Bolognese has lovely depth to it, with rich tones from the mushrooms and tamari, a little freshness from the parsley, and a perfectly chunky texture from the lentils. It’s hearty, filling, and a fantastic batch-cooking recipe. Serves 4 with extra for freezing

Ingredients

• ¾ ounce dried porcini mushrooms

1 ½ cups hot vegetable stock

1 Tablespoon olive oil, plus extra for frying

1 onion, minced

1 celery stalk, finely chopped

1 carrot, finely chopped

2 Tablespoons tomato paste

1 Tablespoon tamari or light soy sauce

2 cups sieved tomato puree

2 14-ounce cans of green lentils, drained and rinsed

3 ½ cups finely sliced cremini mushrooms

4 servings spaghetti (Heat a little oil in a nonstick skillet and fry the mushrooms in batches on high heat.2 ½-counces per person)

½ cup finely chopped flat-leaf parsley (leaves and stalks)

Sea salt and black pepper

Directions

• Soak the dried porcini in the hot vegetable stock and set aside.

• Meanwhile, heat the oil in a large Dutch oven and add the onion, celery, and carrot. Season with salt and pepper and cook over medium heat for 10 minutes until soft and starting to caramelize.

• Pour in the soaked porcini with all the stock, then stir in the tomato paste and tamari. Bring to a simmer and cook for a couple of minutes before adding the sieved tomato puree and green lentils. Bring back to a simmer and bubble away while you cook the mushrooms.

• Heat a little oil in a nonstick skillet and fry the mushrooms in batches on high heat. Season each batch with salt and pepper, then stir into the bubbling sauce while you fry the remaining mushrooms until they are all cooked.

• Cook the spaghetti following the directions on the package, then drain well.

• Stir the parsley into the sauce and check the seasoning. Then add the drained spaghetti and mix well. Serve immediately.

Note

This serves 4 generously but it takes hardly any time to make, so the leftovers can be frozen for another meal. Good for batch cooking, it also works brilliantly served with rice, or spooned onto a baked potato.

Tip for tinies

Tamari is high in salt, so omit it for toddlers.

Permission to reprint recipe from How to Go PlantBased: A Definitive Guide for You and Your Family, by Ella Mills, founder of Deliciously Ella. Published by Mobius in the U.S., 2022.

Photo Credit: Clare Winfield

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