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Rank #158 in Nutrition category

Alternative Health
Health & Fitness
Nutrition

Vegetarian Zen

Updated 1 day ago

Rank #158 in Nutrition category

Alternative Health
Health & Fitness
Nutrition
Read more

Vegetarian | Vegan | Veg-Curious | Plant-Based | Recipes and Resources MINUS the Judgement

Read more

Vegetarian | Vegan | Veg-Curious | Plant-Based | Recipes and Resources MINUS the Judgement

iTunes Ratings

335 Ratings
Average Ratings
319
10
5
0
1

Love this!

By lovecrownpoint - Sep 16 2019
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I love listening to this podcast! I’ve been vegetarian for all of 6 months now and am working towards vegan. These two, with their nonjudgmental, no pressure approach, make me feel so much better about where I am in my journey. They have been so refreshing to listen to; I can tell they’re having fun and I am too, now! Thanks for all you do!

Imperfect produce with-melissa-grove

By 2boymomnc - Jun 12 2019
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Melissa grove’s perspectives and tips were helpful! Thanks for a great podcast.

iTunes Ratings

335 Ratings
Average Ratings
319
10
5
0
1

Love this!

By lovecrownpoint - Sep 16 2019
Read more
I love listening to this podcast! I’ve been vegetarian for all of 6 months now and am working towards vegan. These two, with their nonjudgmental, no pressure approach, make me feel so much better about where I am in my journey. They have been so refreshing to listen to; I can tell they’re having fun and I am too, now! Thanks for all you do!

Imperfect produce with-melissa-grove

By 2boymomnc - Jun 12 2019
Read more
Melissa grove’s perspectives and tips were helpful! Thanks for a great podcast.
Cover image of Vegetarian Zen

Vegetarian Zen

Updated 1 day ago

Rank #158 in Nutrition category

Read more

Vegetarian | Vegan | Veg-Curious | Plant-Based | Recipes and Resources MINUS the Judgement

Rank #1: 5 Awesome Health Benefits of Potatoes (VZ 301)

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The Great Potato Controversy There are several foods that cause a lot of controversy regarding their overall healthiness. One of these foods is the potato. If you Google “Are Potatoes Good for You?” you’ll find plenty of articles arguing each side of the issue, all citing studies in defense of their perspective.   Larissa and …

The post 5 Awesome Health Benefits of Potatoes (VZ 301) appeared first on Vegetarian Zen.

Mar 24 2019
21 mins
Play

Rank #2: Your Guide to AMAZING Vegetarian Enchiladas (VZ 320)

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La-La-La-Ladas!

At least once a week (if you don’t count leftovers!) Larissa and I enjoy an awesome plate of vegetarian enchiladas! If you’ve listened to the show for a while, it’s no secret that Vickie’s favorite type of food is Mexican food. With her Mexican and Central American grandparents, she grew up eating some wonderful Latin food.

Luckily, Latin food is VERY adaptable to vegetarian (and vegan!) cuisine! Enchiladas are especially versatile because so many vegetables make delicious fillings and there are multiple options for sauces.

In this episode of the Vegetarian Zen podcast, we focus on preparing some awesome vegetarian enchiladas, all of which can be easily adapted to vegan if that’s your preference. No time to listen to the podcast? No worries! We’ve summed up what we discuss in the show notes below!

It all starts with the tortilla

Before we get into filling your enchiladas, let’s talk about tortillas. Good quality tortillas are essential for great enchiladas…it doesn’t matter how good the fillings and sauces are if your tortillas are bad.

Larissa and I like to use Food For Life Sprouted Corn Tortillas, which are:

  • Yeast Free
  • High in Fiber
  • Contain Sprouted Grains (sprouting generally increases the availability of nutrients in grains and are makes them easier to digest)
  • Vegan
  • Non-GMO

There are obviously a lot more brands out there so, as with most foods, just be sure to take a look at the ingredients. Food for Life Sprouted Corn tortillas contain:

  • Organic Sprouted Corn
  • Filtered Water
  • Sea Salt
  • Lime

Softening your tortillas

When it comes to softening the tortillas, we usually use heated oil to dip the tortilla in briefly on each side and then use a paper towel to pat down any excess oil.

If you don’t want to use oil, you can also steam the tortillas by wrapping them in a dampened paper towel and placing them in the microwave for a few seconds until they’re soft.

Another no-oil alternative is to heat them in a pan or comal for a few seconds on each side. This method might not work well, though, depending on the texture of the tortillas you are using.

Let’s get saucy!

Much like the tortillas, enchilada sauce is a critical component of good enchiladas. A bad sauce-and-filling combo is almost as bad as a poor wine pairing. When deciding on a sauce for your enchiladas, think about what will complement the filling you’re using.

Red or green sauce?

Yes, there IS a difference, and not just in color! Just like the wine analogy I used earlier, each sauce has a different flavor, so it’s great to understand how each can be used to elevate the flavor of your enchilada dish!

Red enchilada sauce is red because it’s made from red chilies, onions, garlic, and other seasonings (depending on the recipe). It tends to taste more “tomatoey” and “heavier” than green sauce. It’s typically used for beef and cheese enchiladas in traditional Mexican cuisine.

Green sauce (salsa verde) is green because it’s made with, you guessed it, green chiles! Some can also contain tomatillos, a very common ingredient in Mexican recipes. It tends to taste a bit “lighter” than red sauce (not as bold) and is used frequently for chicken dishes.

The spice factor of each depends on the spiciness of the chiles used. The label of off-the-shelf sauces will typically let you know if it’s considered spicy, or “hot”.

Off-the-shelf sauces

There are some pretty good store-bought shelf sauces out there. We buy Hatch Tex Mex Enchilada Sauce (a red sauce) which goes well with one of our favorite enchilada combinations — mushroom and spinach.

Hatch Enchilada Sauce (Organic)

Mushrooms often replace beef in vegetarian and vegan dishes, so red sauce is a great compliment to the mushrooms.

While many off-the-shelf enchilada sauces are vegan, some do contain meat or animal byproducts (like beef broth) so be sure to check that label!

Here is a great article on the Thrive Cuisine website with eight vegan enchilada sauces for you to check out.

The filling station

Now it’s time to talk about those yummy fillings! The possibilities are TRULY endless, so we’ll give you a few to get you started.

Spinach Enchiladas

A Vegetarian Zen favorite! This comes from our website. Since Larissa is really picky about veggies, this is a simple way to get in some added nutrients without a lot of extra “stuff.”

Vegan Chorizo Enchiladas with Salsa Verde

This recipe comes from the plant-based meal kit service The Purple Carrot. Since this recipe is vegan, it calls for Daiya cheese; if you aren’t into vegan cheese, you can add whatever cheese you like or leave it out altogether.

Soyrizo, and Sweet Potato Enchiladas

I found this recipe on the Tofurkey website. The recipe is vegan but again, if you aren’t into vegan cheese, you can either leave the cheese out altogether or use regular cheese.

Sweet Potato and Black Bean

We like this recipe from Cookie and Kate. It’s vegetarian but has some notes added on how to prepare it vegan and/or gluten-free. Kate uses a salsa verde (green sauce) in this recipe, and it’s a perfect example of filling and sauce working well together!

Vegetable Enchiladas

This vegetable enchilada recipe comes from our site! We eat these vegetable enchiladas on a regular basis and they taste good as leftovers also!

We hope this has given you some great ideas and inspiration for creating your own awesome enchiladas!

Please note that some of the links on this page may be affiliate links and, at no additional cost to you, we will earn a commission if you decide to make a purchase after clicking through to the product using the link we have provided. We never recommend or provide affiliate links to products or services we do not use ourselves, and our ultimate goal is to provide helpful products and advice to you, our readers and listeners.

A Special Thanks To Our Sponsors:

The post Your Guide to AMAZING Vegetarian Enchiladas (VZ 320) appeared first on Vegetarian Zen.

Aug 04 2019
17 mins
Play

Rank #3: Goodbye Autoimmune Disease with Dr. Brooke Goldner (VZ 321)

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Who Is Dr. Brooke Goldner?

In this episode of the Vegetarian Zen podcast ,we are EXTREMELY pleased to welcome Dr. Brooke Goldner!

Dr. Goldner is a board certified medical doctor and the author of 3 best-selling books, Goodbye Lupus, Goodbye Autoimmune Disease, and Green Smoothie Recipes to Kick-Start Your Health and Healing.

She has been featured in multiple documentaries such as Eating You Alive, Whitewashed, and The Conspiracy Against Your Health.

She is a highly sought after keynote speaker who shares the stage regularly with Dr. T. Colin Campbell, Dr. Ornish, Dr. Esselstyn, and Dr. Greger.

Dr. Goldner has been featured on the front cover of Vegan Health & Fitness Magazine numerous times including their recent issue Fit Over Forty.

She is a regular contributor to T. Colin Campbell Center for Nutrition Studies and she is featured in the Journal of Disease Reversal reversing lupus in herself, as well as multiple case studies in reversing end-stage lupus nephritis (kidney failure) with her hyper-nourishing nutrition protocol.

Brooke Goldner is a graduate o the Temple University School of Medicne, was Chief Resident at UCLA-Harbor Residency and holds a certificate in Plant-Based Nutrition from Cornell University.

She is the founder of veganmedicaldoctor.com, goodbyelupus.com, and the creator of the Hyper-Nourishing Protocol for Lupus Recovery.

What We Discuss in Our Interview

In this interview with Dr. Goldner, we discuss:

  • What is Lupus?
  • What are some of the symptoms of Lupus?
  • How Dr. Goldner cured herself of Lupus on “accident”.
  • The 6 steps to heal yourself with supermarket foods.

Thanks for listening!

Peace and Veggies,
Vickie and Larissa

Please note that some of the links on this page may be affiliate links and, at no additional cost to you, we will earn a commission if you decide to make a purchase after clicking through to the product using the link we have provided. We never recommend or provide affiliate links to products or services we do not use ourselves, and our ultimate goal is to provide helpful products and advice to you, our readers and listeners.

A Special Thanks To Our Sponsors:

Resources Mentioned

The post Goodbye Autoimmune Disease with Dr. Brooke Goldner (VZ 321) appeared first on Vegetarian Zen.

Aug 11 2019
1 hour 6 mins
Play

Rank #4: Finding Flexitarian with Harlie Pruder (VZ 307)

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Meet Golden Apple Roundtable Member Harlie Pruder! We LOVE getting to know the folks within our Vegetarian Zen community! In this episode of the Vegetarian Zen podcast, we chat with Golden Apple Roundtable member, Harlie Pruder about her plant-based journey from omnivore, to vegetarian, to strict vegan before finding that flexitarianism is right for her. …

The post Finding Flexitarian with Harlie Pruder (VZ 307) appeared first on Vegetarian Zen.

May 05 2019
31 mins
Play

Rank #5: Imperfect Produce and Meal Prep with Melissa Grove (VZ 312)

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Imperfect Produce – A Review A few weeks ago, we did a live Facebook video just to chat with folks in the Peas and Carrots Society (our closed Facebook group). One of the participants in that chat, Melissa Grove, mentioned that she uses Imperfect Produce, a fresh produce subscription service that offers perfectly good, although …

The post Imperfect Produce and Meal Prep with Melissa Grove (VZ 312) appeared first on Vegetarian Zen.

Jun 09 2019
45 mins
Play

Rank #6: A Review of What the Health (VZ 309)

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What the Health Review What the Health is a documentary that was released in 2017 directed by Kip Andersen and Keegan Kuhn.  The film follows director Kip Andersen as he interviews several physicians with whom many of us are familiar–Dr. Michael Greger, Dr. Neal Barnard, Dr. Caldwell Esselstyn, Dr. John McDougall, and others. Andersen also …

The post A Review of What the Health (VZ 309) appeared first on Vegetarian Zen.

May 19 2019
28 mins
Play

Rank #7: 7 Awesome Refrigerator Organization Tips to Help You Stop Wasting Food (VZ 319)

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You went to the store and bought some of the yummiest looking produce and refrigerated foods with all the best intentions to make delicious meals. A couple of weeks pass and then…“Oh no! I didn’t see that back there!” You find a once-beautiful squash now blackened and mushy in the back of your fridge. You didn’t really “forget” about it, but rather just couldn’t see it because your fridge is a cluttered mess.  It’s enough to make you want to cry! A refrigerator organization FAIL!

A disorganized fridge can result in practically throwing money down the drain and feeling frustrated by the thought of wasting food.

These 7 AWESOME refrigerator organization tips can  help you organize your fridge in a way that helps you reduce waste and avoid throwing your money down the drain.

Tip #1 Pull everything out

Before you get into organizing, empty your refrigerator completely and wipe it down. You’ll be much more motivated and you’ll be able to see what you have to work with. Cleaning your fridge inside and out is a great way to reset your mind and get you into the organizing mood.

Wipe down your shelves (remove and wash) and clean all around them. I moved my refrigerator out and swept underneath it. Yuck! It was really dusty but on the plus side, I found one of our dog Cosmo’s first report cards from doggy daycare back there, so that was nice.

While you have everything out of the refrigerator, take time to check expiration dates and throw out anything that’s already icky. Group together any items that are close to their expiration before putting anything back into your fridge.

We’re going to talk about one tip to help you use these things first in a bit.

Realistically, very few people will do this step weekly (which is ideal) but you should do it regularly. Put it on your calendar to remind you if needed.

Here is some GREAT all-purpose cleaner you can make yourself!

Tip #2 – Food safety first!

Even more important than convenience and organization is food safety.

If you have a family including vegetarians/vegans and omnivores, it’s important to store any meats on the bottom shelf so they won’t drip down and cross-contaminate any other food.

To ensure they stay cold, eggs should be kept on a middle or lower-level shelf in the fridge, as opposed to on the door. The refrigerator door is the warmest part of the fridge, so only condiments should go there.

While many people do keep eggs or milk on the door, they really should be placed in a colder part of the refrigerator.

The ideal temperature for your fridge is between 35 and 38 degrees, as bacteria quickly start to form above this temperature.

Crisper drawers are best for produce as they control humidity and keep your veggies fresh longer.

Tip #3 – FIFO

FIFO stands for “first in first out.” This means that what you put in first should go out first. Read on for a couple of tips to help you perfect your FIFO skills.

During your regular refrigerator organization and clean-out, place non-produce items that will be expiring soon in a bin labeled “Eat First”. Then, when you’re planning meals or just looking for a snack, you’ll know which foods to use first.

This won’t work for vegetables and fruits, however, because they should remain in a crisper drawer.

If you don’t have a bin, keep foods with short expiration dates toward the front of their respective section in the fridge. Just keep in mind that the more people who are in and out of the refrigerator, the harder this method will be!

If you find produce that is “short on time,” Peas and Carrots member Jacqueline Keena suggests to “Make soup, freeze fruits and veggies that are getting to their limits, or stir fry!”

Tip #4 – Labels

You don’t have to buy fancy labels to keep your refrigerator organized. We keep masking tape and a sharpie in a drawer by the fridge to add dates to leftovers. As Megan Saluga of Our Peas and Carrots Group says, “This means you don’t have to play the sniff guess game to determine if something is good.”

Tip #5 – Stay organized with containers

There are plenty of baskets and organizers made specifically for refrigerators, but you don’t have to spend a lot of cash to get yours in shape! Just make sure that whatever containers you’re using are clear so that you can see what’s in them.

Because you’re storing food in them, BPA-free is also preferable. We found some really cool ones on Amazon from mDesign that are BPA and Chlorine free. We’ll link to their page on Amazon so you can check out what they have available.

Bins are great to help you store items that tend to get lost in your fridge, like Larissa’s apple sauce cups.

Drawer dividers can be used to separate produce in crisper drawers.

And don’t forget about a lazy Susan to maximize space and make finding items easier.

Tip #6 Store like items together

This ties in to tip #5. Place similar items together in the same bin and/or create “zones” within your fridge to store certain items (e.g., drinks shelf, cheese shelf). Also, consider creating your own “grab-n-go” or “snack station” section.

Tip #7 Use a whiteboard

Use a small whiteboard on your fridge to keep track of what produce is inside and what needs to be eaten first. Larissa created one for us several years ago, but we’ve gotten away from using it.

It did serve as a good reminder (for as long as we remembered to update it!), and we plan to reinstate it to help us eat more and waste less.

Here is the whiteboard we use:

We hope this episode has provided you with some refrigerator organization inspiration to help you maximize space, waste less food, and stop throwing away your hard-earned cash.

Please note that some of the links on this page may be affiliate links and, at no additional cost to you, we will earn a commission if you decide to make a purchase after clicking through to the product using the link we have provided. We never recommend or provide affiliate links to products or services we do not use ourselves, and our ultimate goal is to provide helpful products and advice to you, our readers and listeners.

A Special Thanks To Our Sponsors:

Recipe of the Week

Products of the Week

Thanks for listening!

Peace and Veggies,
Vickie and Larissa

The post 7 Awesome Refrigerator Organization Tips to Help You Stop Wasting Food (VZ 319) appeared first on Vegetarian Zen.

Jul 28 2019
26 mins
Play

Rank #8: 8 Tips for Easy Grilled Vegetables (VZ 318)

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Summertime, and the livin’ is easy…and the grilling can be too! Being plant-based doesn’t mean missing out on amazing flavorful grilled foods–in fact, there are more vegetables (and fruits!) to throw on the grill than there are meats.

Here are eight tips for making easy grilled vegetables that will take your summer meals from so-so to sizzling.

You can listen to our podcast here or read on for a breakdown of what we discuss on the show!

Let’s Break Out the Veggie Grill!

We’re guessing that most people know about at least a few veg-friendly foods to throw on the grill–veggie burgers, hot dogs, and sausages; portobello mushrooms; corn on the cob; and maybe even eggplant and summer squash. But did you know that you can also grill foods like cabbage, green onions, and edamame? You can–and without a lot of fuss and mess–as long as you follow some simple guidelines. So fire up that veggie grill and let’s get grillin’!

How to Grill Vegetables

1. Uniformity is key to even cooking

Just as with any other cooking method, vegetables for grilling should be about the same thickness and/or size. This will ensure that all pieces take about the same time to cook. One thing to note here–different vegetables require different lengths of time on the grill and different temperatures, so take this into account when planning your grilling. We’ll have some tips about timing and temperature below.

2.  Brush or drizzle your vegetables with olive oil

Vegetables that have not been oiled will stick to a hot grill and make a huge mess. After washing your vegetables and cutting them into appropriate-sized pieces (if necessary), place them on a large plate or baking pan with sides and either drizzle with oil or use a pastry brush to lightly coat each piece.

3. Place small pieces on perforated foil or use a grill basket

To keep small vegetables like edamame pods, green beans (yes, you can grill green beans!), and broccoli and cauliflower florets from falling through the grate, place a piece of foil on the grill, poke a few holes with a fork, and spread your veggies out on top. If you plan to do a lot of “micro” grilling, consider investing in a grill basket or cage.

Metal grill baskets are versatile–you can even use them to stir fry on the grill. Cages hold vegetables securely between two grates and typically have long wooden handles, making them great for turning lots of vegetable pieces at once.

4. Have a grill strategy

When I first started grilling, one of the biggest mistakes I made was getting the fire too hot and placing the more delicate food almost directly over the heat which of course, caused it to burn. As I’ve gotten to know my grill better and gotten a bit more skilled, I’ve learned that patience is a virtue when it comes to grilling…even vegetarian grilling!

Since everyone’s grill is a little bit different, it’s important to understand how to control the temperature of the grill. Additionally, placing thinner and more delicate veggies away from the hottest parts of your grill can prevent burning. Placement matters!

Here are some guidelines to help you with grilling times:

5. Season with salt and pepper before grilling

Salt will draw water out of vegetables, which will help keep them from getting mushy (unless you overcook them). Keeping seasonings simple before grilling makes prep faster. You can dress up the taste of your veggies after they come off the grill.

6. Marinated vegetables make great kebabs!

For uber-flavorful veggies right off the grill, marinate whole button or Cremini mushrooms; cubes of zucchini, yellow squash, and eggplant; whole pearl onions, and bell pepper pieces in a mix of olive oil, balsamic vinegar, and your favorite herbs. Thread marinated veggies on skewers and grill.

Similarly, you can skewer and grill root vegetables such as carrots, parsnips, and sweet potatoes. The key to kebabs is to only combine veggies that take the same amount of time to cook.

7. Avoid over-handling vegetables

Patience is a virtue; give your veggies time to cook once you place them on the grill. Too much handling can interfere with cooking time while turning only once will result in cool-looking grill marks!

Drizzle finished veggies with olive oil & balsamic vinegar & sprinkle with herbs. Serve warm or room temp.

8. Don’t forget about the stove

No grill? No problem. If you don’t have a grill or you just don’t feel like braving the heat, you can grill up some tasty vegetables on an indoor grill or grill pan. We prefer a well-seasoned cast iron pan to avoid exposure to chemicals found in the non-stick coating of regular pans. Prepping and cooking times are essentially the same when cooking indoors as when cooking on a charcoal or gas grill.

We hope this article has provided you with some great vegetable grilling tips and has inspired you to create your own delicious and nutritious veggie platter!

Please note that some of the links on this page may be affiliate links and, at no additional cost to you, we will earn a commission if you decide to make a purchase after clicking through to the product using the link we have provided. We never recommend or provide affiliate links to products or services we do not use ourselves, and our ultimate goal is to provide helpful products and advice to you, our readers and listeners.

A Special Thanks To Our Sponsors:

Recipe of the Week

Vickie’s Grilled Corn Recipe
  • Peel back the husk far enough to remove as much silk as possible. Replace husk.
  • Place the corn in a large bowl filled with cold water (I add a few ice cubes). Let soak for a minimum of 15 minutes (I usually soak for 30).
  • Remove soaked corn from the bowl and shake out excess water over the sink.
  • Place the soaked corn on a medium-heat grill.
  • Close the grill cover and cook for 10-15 minutes.
  • After 10-15 minutes, rotate the corn ¼ turn and cook for another 10-15 minutes.
  • Repeat this until the corn has made a complete rotation.
  • Be sure to keep an eye on the corn between rotations to ensure it doesn’t burn.
  • Use a fork to test the kernels for tenderness before removing from the grill.
  • Once done, remove corn from grill and allow to cool for a few minutes before removing the husks.
  • Dress the grilled corn with your favorite seasonings.
  • Enjoy!

Products of the week

Thanks for listening!

Peace and Veggies,
Vickie and Larissa

The post 8 Tips for Easy Grilled Vegetables (VZ 318) appeared first on Vegetarian Zen.

Jul 21 2019
29 mins
Play

Rank #9: 7 of The Best Vegan AND Cruelty Free Shampoos (VZ 316)

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What is cruelty-free, and is it the same as vegan? Before we talk about shampoos, let’s explain the difference between a “cruelty-free” product and one that is considered “vegan.”  A product can be both or only one of these, but they are not the same. For a product to be “cruelty-free,” neither the finished product …

The post 7 of The Best Vegan AND Cruelty Free Shampoos (VZ 316) appeared first on Vegetarian Zen.

Jul 07 2019
24 mins
Play

Rank #10: Talking Chickens with Lindsey White of Chickensmatter.org (VZ 310)

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Chickens Matter! Did you know that May is International Respect for Chickens month? We didn’t know that either until we talked in-depth with rescuer  Lindsey White of ChickensMatter.org. Lindsey tells her moving story of how she transitioned from a farmer to rescuer. You’ll hear stories of some of her most challenging rescues and get to …

The post Talking Chickens with Lindsey White of Chickensmatter.org (VZ 310) appeared first on Vegetarian Zen.

May 26 2019
42 mins
Play

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