Cruelty Free Thanksgiving Dinners

Turkeys are intelligent and sensitive animals that are highly social. They create lasting social bonds with each other and are very affectionate; rather similar to dogs. And yet over 46 million turkeys will be killed this year in the US just for Thanksgiving.

The good news is, you can easily take Turkeys and all other animals off your dinner plates and still have an amazing meal.

I have put together two delicious Thanksgiving menus from start to finish, but feel free to add any of your favs, just make sure they are cruelty free. My blog is filled with sides, mains and desserts for you to try out.

The first menu is for those of us who have zero time. Most of these store bought items can be fancied up by using some plant based butter and fresh herbs! Using your best dishes and a simple centrepiece will add an easy peasy thanksgiving touch.

Thanksgiving Super Quick Meals (6 people)

Appetizers:

Chips and Dip

- 1 Package Trader Joe’s Pumpkin Tortillas
- 1 Container Trader Joe’s Plant Based Ranch Dip

Options:
- Sub with Trader Joe’s Thanksgiving Stuffing Kettle Chips
- Sub with Cedar’s Pumpkin Spiced Hummus
- Sub with anytype of vegan chips and dip at your local grocery store and any type of dip

Veggie Platter

- 6 cups chopped fresh veggies (celery, carrots, cherry tomatoes, broccoli, cauliflower)
- 1 cup vegan dip or hummus

Main and Sides

- 1 Gardein Holiday Roast with cranberry and wild rice stuffing
- 6 cups mashed potatoes (either store prepared or homemade-see below)
- 6 cups frozen veggies (corn, brussel sprouts, green beans, peas, etc)
- 1 can cranberry sauce
- 3-4 cups vegan gravy (either store bought or homemade-see below)

Desserts

- Any vegan prepared dessert you like
- Daiya Cheesecake, So Delicious Ice Cream, Sweets from the Earth Chocolate Cake, Whole Foods Vegan Pumpkin Pie, Marie Callender’s Cherry Chunk Pie, etc.

Items to Have on Hand

- Plant based coffee creamer, juices, water, plant based butter, fresh herbs like rosemary, thyme and mint, flowers for a centerpiece, cloth napkins.

This menu is easy to put together with some quick homemade items that leaves you time to spend with your family and friends.

Thanksgiving Easy Meals (6 people)

Starters:

Kale Salad (can be made the day before)

- 1 large bunch of fresh kale (about 9 cups) cut in very thin strips
- 2-3 cloves garlic, chopped very fine
- 1 cup cooked pumpkin seeds
- 1-2 Tbsp olive oil
- juice of one lemon (2-3 Tbsp)
- salt and pepper

Instructions:
- Mix all of the ingredients in a large bowl and let marinate for 30 minutes to several hours (or even overnight in the refrigerator).

Options:
- Sub lemon juice with lime juice
- Add chopped broccoli, cooked beets or sliced cucumbers, or dried cranberries.

Spiced Pumpkin Soup (Serves 6 - 8)
- 1 Tbsp olive oil
- 1 1/2 cups medium chopped onion
- 2 tsp. each: minced ginger and garlic
- 1 tsp. each: ground cumin, coriander, cayenne, cinnamon, salt and pepper
- 4 cups low vegetable stock
- 2 x 15 oz cans pumpkin puree or 4 cups of chopped roasted pumpkin purée*
- 1 C coconut milk
- Toasted pumpkin seeds (optional - for garnish)
- Pomegranate seeds (optional - for garnish)

Directions:
- In a large stockpot heat oil and add onion and cook for 3-4 minutes. Then add ginger, garlic and spices. Cook over medium heat until onions are soft – about 4-5 minutes.
- Add stock and pumpkin puree. Increase temperature and bring to a boil, then reduce heat, cover and cook for about 15 minutes.
- Stir in coconut milk and cook for another two minutes.
- Top with toasted pumpkin and pomegranate seeds.

* If you are making your own pumpkin puree, cut your pumpkin in half, remove seeds and place cut side down in a microwavable container. Add about 1 cup of water and heat on high for about 15 minutes (or until soft). Cool and then puree in a blender or food processor.

Here is a classic vegan cornbread that is both delicious and very easy to make. This recipe is dense and not too sweet, so if you like your corn bread sweet, just increase the maple syrup.

Vegan Corn Bread (6-8 servings)

- 2 C organic cornmeal
- 1 C all purpose flour
- 2 tsp baking powder
- 1/2 tsp each: salt and cayenne powder
- 2 C nut milk (your choice)
- 1/2 C melted coconut oil
- 2-3 Tbsp. maple syrup
- 2 tsp apple cider vinegar

Directions:
- Preheat oven to 350 degrees Fahrenheit.
- Whisk together milk, coconut oil, vinegar and maple syrup in a large bowl. Taste and add more maple syrup if you like it sweeter.
- Combine all dry ingredient and mix well, then add to wet ingredients and stir until combined.
- Pour the mixture into an 8 x 8 pan lined with parchment paper, and cook for about 30-35 minutes, or until top is golden brown.

Mains:

Stuffed Portobello Mushrooms (Makes 6 servings)

- 6 large Portobello mushrooms (stems and gills removed)
- 2 pounds of potatoes, chopped
- 1 large package of baby spinach
- 3-4 cloves of garlic, peeled
- 1 C vegan cheese shreds (I used Daiya mozzarella)
- 1 C bread crumbs*
- 3 Tbsp vegan butter
- 1 Tbsp olive oil
- 2 tsp each: salt and chopped fresh rosemary
- 1 tsp pepper

Directions:

- Cook the potatoes and garlic in a medium pot for about 15-20 or until soft. Drain and add salt, pepper, rosemary, butter, and mash until they are the consistency you like. Stir in the spinach.
- While the potatoes are cooking, remove the mushroom stems (you can chop these and add to the potato mixture if you like). Remove the gills with a small spoon. Wash and dry the mushrooms and brush them with oil. Place on a large baking sheet lined with parchment paper.
- Heat the oven to 375 Fahrenheit and cook the unstuffed mushrooms for 10 minutes. Remove from oven and let cool slightly.
- Using a large spoon overfill each mushroom with the potato mixture. Then top with 1/8 of the cheese and 1/8 of the bread crumbs. (at this point you can cover the tray and wait until you are ready to cook).
- Cook the stuffed mushroom for 15-20 minutes at 375 degrees or until golden brown.

*You can use seasoned croutons and crush them with a rolling pin or put in a food processor.

Options:

- You can replace the potato/spinach mixture with about 4-5 cups of uncooked vegan stuffing. Recipe follows:

BASIC VEGAN STUFFING
- 2 Tbsp of olive oil or vegan butter
- 2 of each, chopped: celery stock, carrot and onion
- 1 cup of mushrooms, chopped
- 1 1/2 cup each: cooked rice and dried out bread cut into cubes
- 1 cup of vegetable or mushroom stock
- 2 tsp each: ground sage, thyme, rosemary, salt & pepper

DIRECTIONS
- Heat up oil or butter in a large pan on medium heat, add celery, carrots, onions, mushrooms and spices.
- Cook for about 5-6 minutes.
- Place rice, bread and veggie mixture into a large bowl and add as much stock as you need to make the mixture moist. Taste and add more salt and pepper if needed.
- Put the mixture into a baking dish that has been greased with oil or butter. Cover with foil and cook at 375 for about 30 minutes. 

Options:
- The sky is the limit with stuffing, add nuts, dried fruit or other vegetables.

ROASTED ACORN SQUASH WITH WILD RICE

Roasted Acorn Squash
- 2 acorn squash, halved lengthwise and seeds removed
- 1 Tbsp. Vegan butter, melted
- 1 Tbsp. light brown sugar, packed
- salt and pepper

DIRECTIONS:
- Heat the oven to 450 degrees F and place the rack in the center of the oven.
- Place the 4 squash halves, cut side up on a baking sheet, brush each half with the melted butter. Make sure to brush the tops and the centers of each squash so that the entire surface area has been coated. Sprinkle each half with some of the brown sugar and season with salt and pepper. Roast in the oven until just fork tender, about 20-30 minutes.

Wild Rice Salad
- 2 cups freshly cooked wild rice (1 cup uncooked)
- 3/4 cup pecans, toasted and finely chopped
- 1/2 cup dried cranberries, finely chopped
- 1/4 cup fresh basil, finely chopped
- Grated zest of 1 naval orange
- Juice of 2 naval oranges
- Salt and pepper to taste

DIRECTIONS:
- Reduce oven temperature to 350 degrees F.
- In a large mixing bowl, combine the warm wild rice, pecans, cranberries, basil, and orange zest. Stir well to combine and pour in the orange juice and season with salt and pepper. Taste and adjust seasoning as necessary.
- Divide the wild rice mixture among the squash halves, about a 1/2 cup each. Return the stuffed squash to the oven and continue to bake at 350 degrees F for an additional 20-25 minutes or until the squash are fork tender and golden brown around the edges.
- When ready to serve garnish with additional chopped basil and orange zest if desired

Stuffed Sweet Peppers (Makes 6 servings)

These stuffed pepper are so easy and taste amazing. If you don’t like barley, you can easily replace it with rice, quinoa or any other grain you prefer. Also, changing the veggies to whatever you like or have on hand is perfectly fine. Just make sure you keep the total amounts close to the recipe.

- 6-8 medium to large green, yellow or red sweet peppers
- 2 C cooked barley (see package for instructions)
- 1 C each: chopped mushrooms, onions, zucchini and spinach
- 2 Tbsp chopped garlic
- 1 Tbsp each: Thyme, Parley
- 1 tsp each: salt, pepper and chili powder
- 1-2 Tbsp olive oil
- 2 C of tomato or spaghetti sauce
- 1 C of non dairy cheese shreds (optional)

Directions:

- Rinse the bell peppers. Cut off the tops and carefully remove and remove the seeds and pith. If they wont stand up, cut a small slice off the bottom of the pepper.
- In a large pan, add the oil and heat to medium. Add vegetables, garlic, spices, salt and pepper. Cook for about 5-6 minutes or until soft. (if you are using other veggies that are firm, you may need to increase your cooking time).
- Stir the barley into the vegetables and mix until completely combined.
- Pour 1 C of the tomato sauce in the bottom of a baking dish large enough to hold 8 peppers (or two dishes if you need to).
- Add the barley/veggie mixture to each pepper and place in the baking dish.
- Top the peppers with the remaining tomato sauce and top with cheese shreds if using.
- Bake at 375 degrees Fahrenheit for 30 minutes uncovered.

Sides:

OVEN ROASTED BALSAMIC BRUSSEL SPROUTS:
- 3-4 cups Brussel sprouts cut in half
- 3 Tbsp each: balsamic vinegar and olive oil
- Salt and pepper to taste

DIRECTIONS:
- Heat oven to 350 degrees F.
- Arrange Brussel sprouts on a baking sheet.
- Mix together oil, vinegar, salt and pepper and drizzle over sprouts.
- Bake in the oven for 25-30 minutes.

SPICY CORN
- 2 cups of frozen organic corn
- 1 tsp each: garlic powder, chili powder, lime juice
-  ½ tsp cayenne
- 1-2 Tbsp of Vegan Parmesan cheese or nutritional yeast

DIRECTIONS:
- Mix all spices and add to frozen corn.
- Heat up in microwave or on stove top.
- Sprinkle with cheese or yeast and serve.

MAPLE CARROTS:
- 5-6 medium carrots, sliced on diagonal
- 1 Tbsp each: Vegan butter and maple syrup
- 2 tsp fresh rosemary, chopped
- Salt & pepper

DIRECTIONS:
- Boil carrots in water for about 15 minutes.
- Drain and stir in maple syrup, butter, rosemar.y, salt and pepper.

ROASTED ROOT VEGGIES WITH CURRY
- 4-5 cups of peeled and chopped root veggies: carrots, parsnips, turnip
- 1 large onion, chopped in big chunks
- 1/4 cup olive oil
- 2 tsp curry powder
- 4 garlic cloves, chopped fine 
- Salt & pepper
- 2-3 Tbsp Cilantro or parsley, chopped

DIRECTIONS:
- Preheat oven to 425. Toss all ingredients except cilantro together and layer on to two baking sheets. Cook for 15 minutes and turn over (or just stir them around). Cook another 15 minutes. Sprinkle with cilantro and serve.

OPTIONS:
- Replace curry powder with 1 tsp each: rosemary and thyme
 

ASIAN STYLE GREEN BEANS
- 2 cups of frozen or fresh green beans
- 1/4 cup organic soy sauce
- 1 Tbsp each: garlic-minced, brown sugar and sesame oil
- 1/2 tsp red pepper flakes

DIRECTIONS:
- Mix in medium bowl soy, garlic, brown sugar and pepper flakes.
- Toss green beans on mixture.
- Heat up sesame oil over medium heat. Add green beans and cook for 3-5 minutes –keep stirring.

Options:
- Use broccoli instead of green beans. Add sliced mushrooms or red pepper.
- Change up the spices - use olive oil, thyme, salt and pepper-delete soy, sugar and sesame oil.

CREAMED KALE
- 1 Tbsp coconut oil or olive oil
- 1-2 garlic cloves, minced
- 1 large onion, chopped
- 1 big bunch of kale cut into bite size pieces
- 3/4 cup coconut milk
- Salt & pepper
- Grated coconut (optional)

DIRECTIONS:
- Heat oil over medium high heat in a large pan. Add onion and cook for 4-5 minutes. Add garlic and cook for 1 minute. Add kale, stir and cook for 2-3 minutes.
- Add coconut milk, salt and pepper and cook for 5 minutes. Top with coconut flakes if using.

OPTIONS:
- Replace kale with Swiss Chard or spinach.

GARLIC MASHED POTATOES
- 8 medium potatoes cut in chunks, peel if you prefer
- 3-4 Tbsp of vegan butter
- 5 cloves of roasted garlic (see note)
- salt, pepper and chives

DIRECTIONS
- Put potatoes in a large pot and cover with cold water. Boil for about 30 minutes.
- Drain potatoes and add to a large bowl. Add butter, salt and pepper.
- Mash with a potato masher or use a hand mixer (don't over mix).
- Mash the roasted garlic and stir into potatoes.
- Taste and add more salt and pepper if needed. Sprinkle with chives and serve.

NOTE:
- To roast garlic, wrap cloves in tin foil add a few drops of olive oil and roast in oven at 400 for 30 minutes.

OPTIONS:
- Replace potatoes with sweet potatoes. Replace garlic with a small sprinkle of cinnamon and nutmeg.

BASIC VEGAN STUFFING
- 2 Tbsp of olive oil or vegan butter
- 2 of each, chopped: celery stock, carrot and onion
- 1 cup of mushrooms, chopped
- 1 cup each: cooked rice and dried out bread cut into cubes
- 1 cup of vegetable or mushroom stock
- 1 tsp each: sage, thyme, rosemary, salt & pepper

DIRECTIONS
- Heat up oil or butter in a large pan on medium heat, add celery, carrots, onions, mushrooms and spices.
- Cook for about 5-6 minutes.
- Place rice, bread and veggie mixture into a large bowl and add as much stock as you need to make the mixture moist. Taste and add more salt and pepper if needed.
- Put the mixture into a baking dish that has been greased with oil or butter. Cover with foil and cook at 375 for about 30 minutes. 

OPTIONS
- The sky is the limit with stuffing, add nuts, dried fruit or other vegetables.

Basic Turk’y Gravy, makes about 2 cups, can be doubled

-  ¼ cup Vegan butter
-  ¼ cup AP flour
-  2 cups Vegetable broth
-  1 tsp each: poultry seasoning (or ½ tsp each dried sage, thyme, rosemary), salt & pepper

Directions:
-  In a saucepan over medium heat, melt butter, add spices and flour and stir until completely combined.
-  Slowly add broth, stirring constantly until there are no lumps and gravy has thickened.

Easy Mushroom Gravy, makes about 2 cups, can be doubled

-  1 Tbsp Olive Oil
-  1 cup mushrooms, chopped finely (any type will work)
-  ¼ cup of minced onion
-  ¼ cup Vegan butter
-  ¼ AP flour
-  2 ½ cups mushroom broth
-  1 tsp each: thyme, salt & pepper

Directions:
-  Heat oil in a large saucepan over medium heat, add onions, mushrooms and spices. Cook until soft (about 7-10 minutes).
-  Add butter and flour and mix until it is completely combined.
-  Slowly add broth, stirring constantly until there are no lumps and gravy has thickened.

DESSERTS:

Easy Apple Strudel - serves 6-8

-  2 packages of Vegan puff pastry (usually found in the freezer section of your grocery store)
-  7-8 sweet apples
-  1 Tbsp cinnamon
-  1 tsp cardamon
- 1 Tbsp maple syrup
- Splash of lemon juice

Directions:
- Take the puff pastry out to thaw according to the package instructions.
- Heat oven to 250 degrees.
- Peel/core and thinly slice apples and toss with lemon juice.
- Add cinnamon, cardamon and maple syrup and toss to coat.
- Layout 1 piece of the pastry dough on a slightly floured surface and add 1/4 of the apple mixture onto half of the pastry. Fold over and pinch the edges. Repeat with the next 3 pieces of dough.
- Place on a baking pan lined with parchment paper and put in oven for 15-20 minutes.
- Remove and enjoy hot or let it come to room temperature. Serve with Vegan ice cream-YUM!

PUMPKIN PIE – SERVES 6-8

- 2 cups of canned Pureed Pumpkin (not pumpkin pie filling)
- 1 cup full fat Coconut milk
- ½ cup brown sugar
- ¼ cup each: organic cornstarch and maple syrup
- 1 tsp each: vanilla and cinnamon
- 2 tsp pumpkin pie spice
- ½ tsp each: salt and nutmeg
- 1 Store bought vegan pie crust – do not precook

DIRECTIONS:
- Heat oven to 350 F.
- Add all of the ingredients into a bowl and mix well. You can use a hand mixer.
- Pour the mixture into the pie shell and bake for 60 minutes. The middle should be a bit wobbly.
- Let cool and refrigerate for 3-4 hours or overnight.

OPTIONS:
- Top with Vegan whipped cream and a light sprinkle of cinnamon.
- Serve with Vegan ice cream.

RICE PUDDING – 6 servings

- 1 cup of cooked rice (basmati rice works good)
- 2 cups vanilla almond milk
- 1 can of full fat coconut milk
- ¼ cup brown sugar
- ½ cup each: flaked coconut, raisins and chopped pistachios
- 1 tsp each: cardamom, cinnamon, vanilla

DIRECTIONS:
- In a large pan over medium heat cook rice and milk until it starts to boils, turn down and cook for 5 more minutes.
-  Increase heat to medium and add coconut milk, sugar, cardamom and cinnamon. Cook until it starts to thicken about 10 minutes. Remove from heat and add vanilla, coconut, raisins and pistachios.
- Eat warm or cover with plastic wrap and put in fridge. 

Easy Peasy Vegan Soups

Whether it is cold outside, you are under the weather or you just feel like a comforting bowl of soup, these recipes are almost as easy as opening a can, but taste so much better! Having a supply of pre-made up stocks like veggie or mushroom and some frozen, fresh or canned vegetables make these recipes quick, easy and delicious.

Tomato Soup (makes 4 servings)
- 1 14 oz can of diced tomatoes
- 1 small onion diced
- 1 C of your fav nut milk (unsweetened)
- 1-2 cloves garlic, diced small
- 1 Tbsp olive oil
- a few leaves of fresh basil (optional)
- salt and pepper

Directions:
- Heat the olive oil up in a medium saucepan and add onion. Cook over medium heat for about 5 minutes or until soft. Add garlic and cook for another 1-2 minutes.
- Add the remainder of the ingredients and cook until heated through.
- Use an immersion blender and blend until smooth, or add to a blender and blend until smooth (be careful as the soup will be hot)
- Top with torn basil leaves if using and season with additional salt & pepper if needed.

Mushroom Soup (makes about 4 servings)

- 4 C of sliced mushrooms (whatever type you like)
- 1 small onion, diced small
- 2 cloves garlic, diced small
- 1 container (3 cups) of mushroom stock (or veggie)
- 1 C of nut milk
- 2 Tbsp of flour
- 1 Tbsp olive oil
- 1 tsp each: thyme, tarragon, salt, pepper

Directions:
- Heat up oil in a large saucepan over medium high heat, and add onion and mushrooms. Cook for about 5 minutes. Add garlic and cook for another 2 minutes.
- Add thyme, tarragon, salt, pepper and flour and stir until flour is incorporated-about 1-2 minutes.
- Add stock, bring to a boil and cook for about 7 minutes, then add milk and cook for another 2-3 minutes.
- Using an immersion blender, blend until it is the consistency you prefer. You can also use a blender but be very careful as the soup will be hot!

Cauliflower/Broccoli Soup (makes about 4 servings)

- 3 C cauliflower, chopped stems and florets
- 2 C broccoli, chopped stems and florets
- 1 small onion, diced
- 1 carrot, diced
- 2 cloves garlic, diced
- 1 container (about 3 C) of vegetable broth
- 1 C nut milk
- 1/3 C nutritional yeast
- 1 Tbsp olive oil
- 1 Tbsp flour
- 1 tsp each: thyme, salt and pepper

Directions:
- Heat up oil in a large saucepan over medium heat, and add onion. Cook for about 5 minutes. Then add garlic and cook for another 2 minutes.
- Add cauliflower, broccoli and carrot. Cook for about 5-7 minutes.
- Add flour, thyme, nutritional yeast, salt and pepper and stir until flour is incorporated. Then add broth and milk, bring to a boil, then reduce to a simmer and cook covered for about 10 minutes or until veggies are tender.
- Use an immersion blender to blend half the soup, leaving some chunky for texture. You can also blend half in a blender, being careful as the soup will be very hot!

NOTE:
- You can replace fresh veggies with frozen. Just reduce your cooking time by at least half.

Leek Soup (makes about 4 servings)

- 3-4 big leeks, clean and slice (use only white and pale green parts)
- 1 each: large onion, large carrot, celery stalk, large potato, all chopped
- 2 Tbsp of Olive oil (or vegan butter)
- 4 C of veggie broth
- 1 C of white wine or water
- 1 bay leaf, 1 tsp each: thyme, salt & pepper

DIRECTIONS:

- Heat oil or butter over medium heat and add leeks, onion, carrots, celery and cook for about 10 minutes, stirring.
- Add broth and wine or water, bay leaf, thyme, salt & pepper and cook over medium heat for about 20-25 minutes. Remove bay leaf.
- Using an immersion blender, blend until it is the consistency you prefer. You can also use a blender but be very careful as the soup will be hot!

Cold Gazpacho Soup (makes about 4 servings)

- 1 large can canned tomatoes with juice
- 1 each: cucumber, red pepper and onion, chopped
- 1 C of tomato juice
- 3 garlic cloves, chopped
- 2 Tbsp of herbs (fresh or dried) thyme, parsley, chives and/or tarragon
- ¼ C red wine vinegar
- 1 tsp cayenne pepper – or a small chopped fresh hot pepper
- ¼ cup each: olive oil and lemon juice

DIRECTIONS:
- Put 3/4 of everything  into a blender and blend smooth, then add the rest and blend just a little to keep some chunky. Add salt and pepper to taste. Put in fridge and cool for at least an hour.

NOTE:
- Top with chopped chives and vegan sour cream if you like.
- Switch up veggies - celery, zucchini, green pepper, radish, etc.

Tortellini Soup (makes about 4 servings)

- 1 Tbsp oil
- 2 carrots, chopped
- 1 large onion, chopped
- 1 medium zucchini, chopped
- 2-3 tomatoes, chopped
- 1 C chopped spinach
- 1 C spinach prepared fresh tortellini
- 4 C of vegetable broth
- 4 cloves garlic, minced
- 1 tsp each: rosemary, oregano, thyme, salt and pepper
- 1 Tbsp red or white wine vinegar
- Vegan Parmesan cheese (optional)

DIRECTIONS:
- Add oil to a large pot on medium high heat. Add all ingredients except vinegar and spinach. Bring to a boil and reduce heat to medium and simmer 8-10 minutes.
- Take off heat and add spinach and vinegar and top with Parmesan cheese if using.

NOTE:
- Add whatever veggies you like (broccoli, cauliflower, kale-chop small)

Black Bean Soup (makes about 4 servings)

- 1 Tbsp olive oil
- 1 each: small onion, celery stock, large carrot, chopped
- 3 cloves garlic, chopped
- 2 Tbsp each: of Chili Powder and Cumin
- 4 C veggie broth
- 2 large cans of black beans, drained and rinsed
- 1 large can diced tomatoes
- 1 C frozen or canned corn
- 1 tsp salt & pepper

DIRECTIONS:

- Heat up oil in a large saucepan over medium heat and add onion, celery and carrots, cook for about 5 minutes.
- Add garlic, spices and salt and pepper, cook for 2 minutes.
- Add broth, 1 can of beans and tomatoes and cook for 10-15 minutes. Then blend with an immersion blender or food processor. If it is too thick add a bit more broth.
- Add last can of beans and corn and heat for 3-4 minutes.

OPTIONS:
- Top with fresh cilantro or diced avocado.

Vegan Shopping Guide - What to Stock Up On

Whether you are new to a plant-based diet or you are just beginning to consider a vegan life, getting started can sometimes seem daunting. Being prepared makes the transition and the meal prep so much easier, because like they say before anything else, preparation is the key to success. And you don’t have to worry about not having enough choices because there are literally thousands of different types of fruits and vegetables, grains, legumes, nuts, and seeds.

I put together some basic grocery items that will make eating and snacking easy and delicious. I always stock up on pantry and frozen items that go on sale, whether or not I need them right away as it helps with the budget in the long run. And frozen fruit and veggies are a great way to keep them around without having to worry about spoilage. You can add frozen fruit to your morning smoothie or oatmeal and frozen veggies to your fav broth for a quick soup. Remember that everything you may have been eating in the past can easily be replaced with a plant-based option, just make sure to read the labels to be certain it is a vegan product.

To make things easier, I separated the shopping items by suggested meals and snacks, but these are just recommendations so add whatever you like best! Check out the rest of our Food Section to find a bunch a easy recipes.

Breakfast:
- Oatmeal, Cereal, Bread (bagels, muffins)
- Fruits - fresh - bananas, apples, oranges, grapefruit, berries, mango, and frozen fruit
- Veggies - avocado, sprouts, kale and spinach
- Nut butter* - peanut, almond, cashew
- Maple Syrup, agave nectar
- Non Dairy - nut milk (almond, cashew, nut, hemp), dairy free yogurt, vegan butter
- Chia, hemp hearts and flax seeds (you can add these to your oatmeal, cereal or smoothies)
- Nuts - almonds, cashews, walnuts
- Tempeh and tofu
*Check to make sure they don’t contain unsustainable palm oil.

Lunch:
- Wraps, bread
- Grains - couscous, quinoa, rice
- Canned beans - chickpeas, black, kidney, pinto and lentils
- Veggies - fresh - lettuce, celery, avocado, spinach, tomatoes, cucumber, and frozen veggies
- Tofu
- Vegan luncheon meats and cheese
- Canned soups and broths
- Spreads - mayo, mustard, ketchup, hummus, salad dressing

Dinner:
- Barley, quinoa, pasta, rice, lentils
- tortilla wraps, naan bread, pita’s,
- Veggies - spinach, kale, onions, garlic, peas, carrots, sweet potatoes, potatoes, green beans, mushrooms, cauliflower, squash, corn and zucchini
- Tofu and tempeh
- Non-Dairy - plant based cheese, vegan sour cream
- Canned - broth, soups, tomatoes, coconut milk, beans
- Sauces - stir fry, soy sauce (make sure it is vegan), curry sauces/pastes

Snacks:
- Olives, pickles, kimchi,
- Fruit - grapes, cherries, dates, bananas, apples, berries and dried fruit
- Veggies - carrot, celery, cherry tomatoes, radish, cucumber, avocado, edamame and broccoli
- Nuts and seeds
- Crackers* and dips
- Popcorn*
- Vegan ice cream
- Rice cakes
* Check to make sure they don’t contain unsustainable Palm Oil.

Other:
- Spices (fresh or dried) - Basil, Cayenne, Chili powder, Cinnamon, Cumin, Curry powder, Garlic, Ginger, Onion powder, Oregano, Pepper flakes, Rosemary, Thyme, nutritional yeast
- Oils - olive, sesame, avocado, and coconut
- Dried Fruit - raisins, cranberries, dates and figs
- Seeds - sesame, pumpkin and sunflower, flax and chia
- Canned/Jar - tomatoes, tomato paste, veggies, jackfruit, soups, broth, coconut milk, pineapple, hot sauce, sriracha, vinegar, and salad dressing

Super Easy and Quick Plant Based Lunch Recipes

Whether you are working from home or taking a bagged lunch to the office with you, fast and easy is the key to avoiding take out meals or skipping lunch altogether. Using ingredients like canned beans and broths or frozen veggies are great little cheats that help you get great tasting fast meals into your mouth. I put together a few of my favorite recipes that you can easily make ahead and take with you or throw together in minutes and enjoy right away.

Chickpea and Avocado Sandwiches (makes 3-4 servings)

- 1 small can of chickpeas (13 oz/400 ml), drained and rinsed
- 1 small ripe avocado
- 2 cloves garlic, peeled
- 2 Tbsp of vegan mayo
- juice of half a lime
- salt & pepper to taste
- a few drops of hot sauce (optional)
- bread of your choice
- toppings: sliced tomato, lettuce, sliced cucumbers

Directions:

- Throw all ingredients into a food processor and blend until smooth.
- Spread on bread and top with your fav toppings.

This delicious soup is made quick and easy by using Vegan Pho broth and either fresh or frozen veggies. If you can’t find Pho broth you can sub with Veggie broth and add a couple of pieces of garlic and ginger, a couple of whole star anise and cloves, a stick of cinnamon and a few drops of soy sauce. Heat up over medium high heat for about 10 minutes and remove all of the spices before add the veggies to your soup.

Easy Vegan Pho (makes about 3-4 servings)

- 1 container of Pho broth (30 oz/900 ml)
- 2 C of frozen, canned or fresh veggies (some good choices are shelled Edamame, julienned carrots, sliced mushrooms, peas, bean sprouts)
- 1 small package of extra firm tofu, cut into 1/2 inch cubes
- 8 oz of rice noodles
- toppings: sliced jalapeno, chopped green onions, fresh cilantro or basil, lime wedges

Directions:

- Pour the broth into a large pot and heat over medium high heat.
- While the broth heats up, cook rice noodles according to package.
- Next, add all veggies to your broth and cook for 3-5 minutes.
- While veggies are cooking, add a small amount of oil to a fry pan and add cubed tofu. Cook for about 3-5 minutes, turning once or twice. Remove and place on paper towel.
- Divide noodles and tofu into bowls and top with broth. Serve with the toppings you like.

The great thing about salads is you can thrown almost anything you like into them. This recipe takes advantage of canned beans and frozen veggies.

Black Bean and Corn Salad (make 4 servings)

- 1 small can of black beans (13 oz/400 ml), drained and rinsed
- 1 C of frozen corn (can sub with 1 small can of canned corn)
- 1 small ripe avocado, diced
- 1/2 C each: diced onion, diced red pepper, halved cherry tomatoes and diced celery
- juice of 1 lime plus 1 Tbsp of olive oil
- 1/2 tsp each: ground cumin, chili powder, salt and pepper
- 1 Tbsp of diced jalapeno (optional)
- 1 Tbsp of chopped cilantro (optional)

Directions:

- Toss all of the ingredients together and let sit for 10-15 minutes before serving.

This super quick vegan chili tastes amazing and can be easily frozen. Feel free to switch up the veggies to whatever you like.

Vegan Chili (make 4 servings)

- 1 large can of chopped tomatoes (28 oz/ 830 ml) with juices
- 1 small can (13 oz/400 ml) drained and rinsed each: black beans, kidney beans and pinto beans
- 1 C frozen or canned corn
- 2 C of diced fresh or frozen veggies (good choices: onion, zucchini, mushrooms, celery, carrots, sweet peppers)
- 1 C of tomato juice, veggie stock or water
- 1 tsp each: ground cumin, chili powder, cayenne, garlic powder, oregano, salt and pepper
- Toppings: diced avocado, sliced green onions, chopped cilantro.

Directions:

- Throw all ingredients into a large pot over medium high heat and cook for about 20-30 minutes or longer if you have the time.
- Top with diced avocado, green onions and/or cilantro.

Wraps are one of those versatile foods that you can add almost anything to. If you are making these up ahead, make sure to keep the sauces to a minimum so you don’t end up with a soggy wrap. You can even pack the sauce separately and dip your wrap when lunch time comes. This recipe calls for prepared satay sauce and bagged coleslaw or spinach, making your prep easy and fast.

Baked Tofu Wrap with Satay Sauce (makes 1 large wrap)

- 1 large wholewheat wrap
- 1/2 C of prepared coleslaw or fresh spinach
- 1/2 C of baked tofu strips
- 1/2 C of sliced red pepper
- 2 Tbsp of prepared Satay sauce
- chopped cilantro and chopped peanuts (optional)

Directions:

- For each wrap, spread some satay sauce almost to the edges. Arrange some of the slaw, peppers, and tofu more or less down the center - add optional toppings.
- Then fold two edges part way over the ingredients and roll up.

Easy Ways to Veganize Your Christmas Dinner

What if Christmas doesn't come from a store. What if Christmas, perhaps, means a little bit more. - Dr Seuss

Holidays are not about the presents, decorations or the food. They are about spending time with those you love, and your family and friends will love you no matter what you serve for a holiday meal! So why not start a new tradition? A vegan Christmas Dinner. It is delicious, healthy, easy and not a single animal will be killed in the process!!

I am going to show you easy changes for each part of a traditional meal.

Appetizers and starters are so easy when it comes to vegan based options. Here are some great ideas for home made recipes, but serving simple treats like fresh veggies with hummus or tortillas and salsa will be loved by all your guests.

Turkey or Roast Beef:

• There are so many ready-made options in the stores today. Gardein is one I use and it is so easy and delicious. For real convenience, you can even buy it with the stuffing and gravy included. Other brands include: Beyond Meat, Tofurky, Yves, Trader Joe’s, and many others.

• If you would like to serve home-made options, try my Stuffed Portobello Mushrooms or my Stuffed Pepper recipes here. There are also thousands of other recipe ideas all over the internet.

Side Dishes:

• Mashed potatoes are easy to prepare without animal products. Use either vegan butter or olive oil in place of butter. Adding roasted garlic or fresh herbs like Rosemary or Thyme is another great flavor booster.

• All of your veggie dishes can easy be made using vegan butters, oils and fresh herbs. Your friends and family won’t taste any difference! Here are some easy recipes that include all of the traditional fav’s along with some new ones to try.

• Stuffing is another dish that tastes even better when you take out all the animal products. Replacing meat broths with veggie or mushroom broth is easy and add loads of veggies, herbs and vegan butter or oil. Here is my favorite recipe, but the great thing about stuffing is you can add just about anything you like.

• Gravy may seem like a difficult thing to make without using animal products but it is so easy and tastes even better than the traditional gravies. You can either make it yourself or many stores offer Vegan Gravy options. If you prefer a home made version here is a great recipe that I make myself.

  - 2 C of chopped fine mushrooms – any type you like
  -  2 cloves of garlic, diced small 
  -  ½ onion diced small
  -  2 C of mushroom stock (or vegetable stock)
  -  ¼ C of AP flour
  -  2 Tbsp of oil (or vegan butter)
  -  1 tsp each: salt, pepper and thyme (dried-if using fresh use triple the amount)

  DIRECTIONS:
  -  Heat up the oil or butter over medium high heat in a large saucepan.
  -  Add mushrooms, onion and garlic and sauté for 4-5 minutes (or until soft).
  -  Add flour, salt, pepper and thyme. Cook for 1 minute.
  -  Slowly whisk in stock and cook for about 2-3 minutes (until it thickens).

Vegan desserts have come a long way! You can now buy just about any type of dessert made without animal products. Here are some of my personal favorite recipes and pre-made products that will put the delicious finishing touch on your meal.

After putting together your first Vegan Christmas dinner, you will see how simple and delicious it is. Your health, the planet and especially the animals will thank you!

Remember if your store doesn’t carry vegan items, always ask them for it. Our food dollars control what is offered.

Skip the Turkey This Christmas

Most of you would never eat your dog or cat for Christmas or any other meal, and we condemn, sign petitions and protest those who participate in the dog or cat meat trade. And yet tens of millions of beautiful, intelligent turkeys are killed and served at holiday tables every year.

Turkeys are smart animals with loads of personalty just like your pets. They love to have their feathers stroked and even do a dance when they see a person they recognize. And just like your cute little puppy or kitten, turkey’s develop a strong bond with individuals who spend time with them.

I am not going to go into the horrific details of how these birds are treated for the short five months of their lives, but I will say that it is NO different than the cruel and disgusting treatment of dogs in the meat trade or the elephants and rhinos in the ivory trade. I will tell you all baby turkeys are subject to excruciating mutilations without any anesthetic of having all “non-essential“ body parts cut off - beaks, toes, snoods (the fleshy red protuberance that dangles over turkeys’ beaks and is used to attract mates). Sadly, their painful and traumatizing death comes as a relief to the torture they endure while crammed into sheds that allow them only a couple of square feet of space. In fact, just in the US alone, millions die while being transported to the slaughter houses - they are kicked and thrown, their legs and wings are broken off, all so families can eat their single holiday meal.

Understand this, there is NO such thing as a humane slaughter. These animals do not want to die and the processors who kill turkeys have no interest in being kind in anyway. Their mandate is to make money spending as little time as possible with the kill and processing. There is nothing humane about inflicting violence and death on animals just because people like the taste of their flesh.

Humans have zero biological need to eat meat, dairy or eggs! So what can you do? The simple answer is to STOP eating and serving turkey or any other meat. Whether you’re looking for store-bought, order-online, or make-your-own options, it’s easy and delicious to veganize your favorite holiday main dishes. There are literally millions of vegan recipes on the internet. I have tons of recipes in the Food section of this blog and they are all very easy and delicious. At some point in the not too distant future, you will not have the choice, as the water, earth and air will be of such poor quality, raising animals for food will be impossible.

Our compassion towards animals does not need to be taught, we simply need to stop un-teaching it!

Blessed Protein Double Chocolate Pancakes

These vegan pancakes are so quick and easy and are especially delicious with the Blessed Protein Chocolaty flavor!

Blessed Protein Double Chocolate Pancakes (Makes about 12-14 pancakes)

- 2 cups non dairy milk
- 1 tbsp apple cider vinegar
- 1/2 cup mashed bananas
- 1 tbsp coconut oil, melted + more for frying
- 2 cups all purpose unbleached flour
- 1 tbsp baking powder
- 2 tbsp Blessed Protein Chocolate Coco Flavor
- Pinch of salt
- ¼ cup vegan chocolate chips

 Dirtections:

- In two separate bowls, mix the wet ingredients and the dry ingredients.
- Pour the wet ingredients into the dry ingredients whisking just until the lumps are gone.
- Mix in the choc chips.
- Heat frying pan on medium heat with a teaspoon of coconut oil. Add about ½ cup pancake batter onto the pan to form each pancake.
- Cook until the bubbles at the top to collapse about 2-3 minutes.
- Flip with a spatula and cook on other side for an additional 2 minutes.
- Continue until all batter is used up. Serve warm and enjoy!

Start A New Tradition - A Plant Based Thanksgiving!

Over 70 million turkeys are killed in the US and Canada each year - just for Thanksgiving! The conditions they are placed in while they await death, are abhorrent!  We need to end this now.

This year, I am going to inspire you to start a new Thanksgiving tradition! A plant based feast that will be the talk of all your friends and family.

The first of our vegan recipes will be some appetizers and snacks. And as always, feel free to switch up the recipes to suite the ingredients in your cupboard and your taste.

If you don't have time to make up your own appetizers, the stores are filled with some great options like hummus, veggies and dip, vegan cheeses and more!

Warm Spiced Cashews (make about 2 cups - 10-12 servings)
-  1 Tbsp oil - Olive, Safflower or Grapeseed
-  1 Tbsp of dark brown sugar
-  1 tsp each: cumin, chili powder, garlic salt
-  1/2 tsp each: pepper and cayenne
-  2 cups of unsalted roasted cashews

Directions:
- Heat the oven to 350 Fahrenheit and line a baking pan with parchment paper.
- Toss all ingredients really well and add to baking pan in a single layer.
- Cook for about 6-7 minutes. Allow them to cool slightly before serving. Store in airtight container.
 

These sweet potato crescent rolls are easy peasy and taste amazing. You can make the filling up a head of time and bake when you are ready to serve.

Sweet Potato Crescent Rolls
- 1 package of vegan refrigerated crescent roll dough (most are vegan but check)
- 1 cup each: finely chopped mushrooms and onions
- 1 Tbsp olive oil
- 1/2 tp each: salt & pepper

-  2 medium cooked sweet poatoes
-  1 Tbsp each: vegan butter, maple syrup and nut milk of your choice
-  1 tsp each: chili powder, salt & pepper

Directions:
-  Heat oven to 375 Farenheit
- Add oil, mushrooms, onions, salt and pepper to a frying pan over medium heat and cook for about 5-6 minutes. Set aside.
-  Add cooked sweet potatoes, milk, butter and spices to a large bowl and mix well.
-  Separate the dough into 8 pre-cut pieces.
- Spoon 1 1/2 Tbsp of the potato mixture and the mushroom mixture onto the large end of the dough and roll the pastry starting at the long end. Place on a parchment lined baking sheet (or an oiled baking sheet).
-  Cook for about 10-12 minutes or until slightly browned.

This easy and delicious dip can be served with raw veggies, crackers or even some fresh baked bread. If you don't have white beans on hand, you can replace with most types of caned beans.

White Bean Dip (makes 2 cups)
-  2 x 14 ounce cans of white beans, drained and rinced
-  1/4 C of fresh lemon juice
-  1 Tbsp of minced fresh garlic
-  2 tsp of mustard (whatever type you like)
-  1/2 tsp each: salt, pepper and cayenne
-  1 Tbsp of nut milk (you can add more for a thinner consistency)

Directions:
-  Place all ingredients into a blender or food processor and blend until smooth.
-  OPTIONAL: top with a splash of olive oil and chopped parsley.