But can they be at risk, too?

I can tell you from personal experience that the answer is yes.

For most of my adult life, I assumed I was doing everything right for my cardiovascular health, steering clear of animal products and eating a diet low in processed foods and high in fiber and whole plants. So when a routine blood test in 2019 came back with an LDL of 170 mg/dL (4.4 mmol/L), I thought there must be a mistake. That doesn’t happen to me.

It wasn’t a mistake.

What followed was a fascinating, humbling, and occasionally maddening education in how cholesterol actually works, and it’s a big part of why I wanted to write this article. But more on my story in a moment.

In this article, we’ll explore the science of high cholesterol. You’ll see that while diet is a huge factor, it’s not the only one. And you’ll get practical tips and steps to support healthy cholesterol levels that go beyond what you include or exclude from your plate.

What Is Cholesterol and What Does It Do?

Cholesterol is a fatty substance that performs a number of vital functions in your body. It’s needed for the construction and repair of cell membranes and to make important hormones, including:

• Sex hormones like estrogen, progesterone, and testosterone
• Stress hormones such as cortisol
• Water and electrolyte-balance hormones like aldosterone
• Vitamin D, which your skin starts making from cholesterol when exposed to sunlight

Cholesterol is so vital that your body doesn’t take any chances; your liver produces all the cholesterol you need. You don’t need to get any cholesterol from food.

Cholesterol isn’t water-soluble, so it can’t dissolve in your bloodstream on its own. Your body deals with this by binding cholesterol to protein molecules that can travel through the blood. These combinations of fats and proteins are known as apolipoproteins (fun tongue-twister!). 

Simplifying a bit for our discussion, there are two apolipoproteins of note. One is apolipoprotein B (ApoB), the main protein of LDL cholesterol. This is the “delivery” form, responsible for getting cholesterol to the cells where it’s needed.

The second is apolipoprotein A1 (ApoA1), the main protein in HDL cholesterol. It’s the “waste management” form, and its job is to help remove excess cholesterol from your bloodstream.

The difference between those two functions is why LDL is considered the “bad” cholesterol while HDL is thought of as the “good” one. Both are necessary for life, so “bad” and “good” are simplistic labels. But because our modern diet and lifestyle make us prone to high LDL cholesterol, and this condition is a known precursor to cardiovascular disease, it’s a useful way to think about it.

How bad is “bad” LDL cholesterol? It’s a major risk factor for some of our most common and deadly chronic diseases, including atherosclerosis (plaque buildup in arteries), coronary artery disease, peripheral artery disease, and stroke.

What are Healthy Cholesterol Levels?

So, what is considered “high” cholesterol? And what are normal levels? The answers come from decades of studies that have correlated cholesterol with health outcomes. 

For total cholesterol, a level below 200 mg/dL (5.2 mmol/L) —that’s “milligrams per deciliter,” or “millimoles per liter” if you’re outside the US— has long been considered desirable. More recent research has found that, in addition to the total number, the LDL-to-HDL ratio is also a risk factor for disease.

That’s one reason why total cholesterol can be a misleading number. It lumps together different types of cholesterol, including LDL and HDL. Someone with high total cholesterol might have excellent cardiovascular health if their HDL level is especially high. It’s kind of like labeling someone “obese” based on their body weight, even if most of their weight is coming from lean muscle, not fat. Without knowing the breakdown, the total number doesn’t tell the full story.

LDL cholesterol should ideally be less than 100 mg/dL (2.6 mmol/L). That said, if you’re below 130 mg/dL (3.4 mmol/L), that’s pretty good. Between 130 and 160 mg/dL (3.4–4.1 mmol/L) is borderline high, while anything above 160 mg/dL (4.1 mmol/L) is considered high.

In contrast, higher HDL cholesterol levels are associated with better health. So HDL at 60 mg/dL (1.6 mmol/L) or higher is considered optimal, as it appears to offer protection against heart disease. For men, anything below 40 mg/dL (1.0 mmol/L) is considered a risk factor, while for women, that number rises to 50 mg/dL (1.3 mmol/L). 

There’s another blood lipid, triglycerides, that’s not part of the cholesterol family but is also important when assessing risk. For optimal health, your fasting triglycerides should be below 150 mg/dL (1.7 mmol/L).

A note on units: This table uses mg/dL, the standard in the US. If you’re in New Zealand, the UK, Australia, Canada, or elsewhere in Europe, your lab results are probably in mmol/L instead. To convert, divide the mg/dL number by 38.67 (so 200 mg/dL ≈ 5.2 mmol/L).

High LDL cholesterol and triglycerides are a problem. They’re strongly associated with increased risk of heart disease, stroke, and other forms of cardiovascular disease, which are the world’s leading killers. According to large-scale studies, every 39 mg/dL (1 mmol/L) decrease in LDL cholesterol is associated with about a 22% lower risk of cardiovascular events. Elevated triglycerides, especially when paired with low HDL, are also a key factor. They’ve been linked to a significantly increased risk of cardiovascular events and all-cause mortality.

But what about when your cholesterol gets really low? Is there a point where that becomes dangerous?

Technically, yes. Extremely low LDL or total cholesterol levels (like, below 40 mg/dL (1.0 mmol/L) for LDL and 120 mg/dL (3.1 mmol/L) for total cholesterol) have been linked in some studies to hormonal imbalances, increased cancer risk, and hemorrhagic stroke. 

What about low HDL cholesterol? If it’s the good kind, don’t we want it to be as high as possible?

Not exactly. Remember, the job of HDL is to clear cholesterol from your bloodstream. If you’re eating a fully plant-based diet that’s low in saturated fats and devoid of cholesterol, you may well have low LDL and total cholesterol levels. In that case, you don’t need so much HDL. 

Joel Fuhrman, MD, puts it this way in his book Cholesterol Protection for Life: “Populations with the highest HDL levels have the highest rates of heart disease. In other words, when you do not have an atherosclerosis burden, you do not need a high HDL to remove stored lipids within the plaque. If there is no plaque, more HDL is not needed, and the body then keeps the levels low.”

So HDL is kind of like a city’s sanitation department. You want enough garbage trucks to pick up all the trash on a timely basis, but no more. And the less garbage you produce, the fewer trucks you need. 

There’s evidence for this. The EPIC-Oxford study found that vegans had lower total and LDL cholesterol levels than meat-eaters, with HDL levels slightly lower as well. However, the favorable LDL-to-HDL ratio in vegans was associated with a reduced risk of cardiovascular disease. 

If you haven’t had a lipid panel recently, or ever, it’s worth asking your doctor for one. Knowing your numbers is the essential first step, and many people are surprised by what they find. Many guidelines recommend testing every 4 to 6 years for adults with no known risk factors, and more frequently if you have a family history of heart disease, are over 40, or have other cardiovascular risk factors.

What Factors Influence Cholesterol Levels?

So let’s get back to our original question: Can plant-based eaters have high cholesterol even if they don’t eat any foods that contain it? Yes, and I know this from personal experience.

What My Own Numbers Taught Me

For most of my life, I assumed my cholesterol numbers were the least of my worries. I ate what I considered a cardiovascularly exemplary diet, complete with little or no animal products, minimal processed food, high in fiber, and whole plants. Then in 2019, my LDL came back at 170 mg/dL (4.4 mmol/L), and my Apolipoprotein B (ApoB) was high, too. I was stunned. And then I spent several confused years watching the number stay elevated while I kept eating what I thought was an optimally healthy diet.

During that time, I had a coronary calcium scan and was relieved to find a score of 0.0, which meant no atherosclerotic buildup had occurred. I started monitoring my blood pressure regularly, and thankfully, it seemed to always be in the normal range. That was reassuring. But the high LDL numbers were still bothering me, and by the summer of 2024, my doctor was beginning to raise the question of statins.

I wasn’t opposed to statins in principle. The research on them is real, and sometimes they can be the right call. But I wanted to know first whether I could move the needle with diet. My dad suggested I try eating as pristinely as possible for a month. For me, that meant cutting out plant cheese, plant butter, bread, sweets, and all flour products and essentially eliminating every category of food where saturated fat or refined carbohydrates might be sneaking in. I ate 100% whole foods. My only oils were olive, avocado, and flax.

On October 14, 2024, my LDL came back at 99 mg/dL (2.6 mmol/L).

That was a revelation. It told me pretty clearly that my LDL is highly responsive to what I eat. I gradually loosened up again, with a bit of vegan cheese here, some dessert there, the occasional slice of bread, eating at restaurants, and sure enough, by June 2025, my LDL had climbed back to 176 mg/dL (4.6 mmol/L). I went strict again for 2 weeks and got it down to 132 mg/dL (3.4 mmol/L).

I’m still figuring this out. Honestly, I’d like to be able to enjoy a pat of vegan butter on my whole grain bread without it reading as a cardiovascular event. So more recently, I’ve been experimenting. Oatmeal most mornings. Daily amla extract, citrus bergamot, and ground flaxseed. (More on these supplements later.) The idea is to see whether targeted nutrition can give me a bit more room to maneuver. The jury is still out.

What I’ve learned is that the range of individual responses to diet is enormous. Some people can eat fairly freely, and their numbers barely move. Others, like me apparently, have LDL that tracks their diet almost in real time. As Dr. Dean Ornish puts it, “Genetics loads the gun, and lifestyle pulls the trigger.” But some people’s guns seem to fire on a hair trigger.

That’s why this article exists. Not to frighten you, but to give you the tools to understand your own numbers and to know what levers you can pull.

Now let’s look at the specific factors involved. We’ll start by looking at food and then consider other factors that could undermine even the cleanest diet.

1. How Diet Influences Cholesterol Levels

Your daily food choices directly influence your body’s cholesterol production and absorption. Every meal is an opportunity to either support healthy cholesterol levels or work against them. Here’s how to make your plate work in your favor.

Foods that Lower LDL Cholesterol 

Some foods do heavy lifting in lowering LDL cholesterol.

Oats and barley contain beta-glucan, a soluble fiber that acts like a sponge, binding to cholesterol in your digestive system and escorting it out of your body. Just one bowl of oatmeal daily may reduce LDL by 5–10%.

Legumes (beans, lentils, chickpeas) are fiber powerhouses. Their combination of soluble fiber and plant protein makes them particularly effective in lowering LDL cholesterol. Aim for at least one serving daily.

Flaxseeds deserve special attention. Consuming a couple of tablespoons per day of ground or well-crushed flaxseeds has been shown to reduce LDL cholesterol. Grinding matters because whole flaxseeds can pass through undigested, so crushing them helps you absorb their omega-3s and lignans. The key is to eat flax as ground seeds (not oil), so their fiber and lignans stay intact and work together for maximum benefit. Interestingly, a 2012 study found that adding flaxseeds to drinks lowered cholesterol more than when the seeds were incorporated into baked goods. 

Plant sterols and stanols are especially plentiful in nuts, such as almonds, walnuts, and pistachios, and are also present in legumes, some fruits and vegetables, unrefined olive oil, and whole grains. They have similar molecular structures to cholesterol and compete for the same intestinal transport proteins. Practically speaking, this means they physically block some cholesterol-absorption sites and reduce the amount of cholesterol that enters your bloodstream.

Colorful fruits and vegetables provide antioxidants that prevent LDL oxidation, a process that makes cholesterol more harmful to arteries. Berries, apples, and leafy greens are especially rich in protective compounds.

Soy Foods like tofu, tempeh, and edamame contain isoflavones that modestly reduce cholesterol production. Include them a few times weekly for best results.

Beyond these broader food categories, a handful of specific foods have posted especially strong results in clinical trials — in some cases rivaling older cholesterol medications, at genuinely small daily doses.

Specific Foods With Measurable, Drug-Like Effects

Summer savory, a common culinary herb, may be one of the most potent. A double-blind randomized trial found that just 1/3 teaspoon of ground dried leaves daily dropped LDL cholesterol by 27 points in people with metabolic syndrome over 10 weeks. Try sprinkling it into soups, stews, or bean dishes.

Apples are an easy win: a randomized trial found that eating two medium apples daily reduced LDL cholesterol by 24% in postmenopausal women with elevated cholesterol, likely thanks to their pectin (soluble fiber) and polyphenol content.

Brazil nuts offer a fascinating case of “less is more.” A single dose of just 20 grams of Brazil nuts — about 4 whole kernels — dropped LDL cholesterol by 20% within 24 hours, an effect that persisted for a full month. Because Brazil nuts are extremely high in selenium, daily consumption isn’t recommended; four nuts once a month appears to be the sweet spot for benefit without risking selenium overload.

Artichoke hearts may help too. A meta-analysis of 14 studies found that artichoke supplementation lowered LDL cholesterol by 17–18 points. Most of this evidence comes from concentrated leaf extracts rather than the artichoke hearts you’d eat at dinner, so consider 1/2 cup of no-salt-added artichoke hearts daily a reasonable, food-based approximation rather than a directly tested equivalent.

Black soybeans are another strong contender. A randomized trial found that an anthocyanin-rich black soybean seed-coat extract (2.5 g/day) lowered LDL cholesterol by 14 points over 8 weeks. Whole cooked black soybeans likely offer a similar benefit, though the exact equivalent amount hasn’t been established in a peer-reviewed whole-food trial. A reasonable estimate is roughly 1 tablespoon of cooked black soybeans daily.

Lemon balm, a lemony herb in the mint family, showed a 13-point LDL reduction at a dose of about 1 teaspoon of the ground herb daily in a randomized, placebo-controlled trial of people with borderline high cholesterol. (Note: drinking lemon balm tea alone doesn’t appear to offer the same benefit — you want the ground herb itself.)

Sumac, the tangy purple spice common in Middle Eastern cooking, was shown in a systematic review and meta-analysis of randomized controlled trials to lower LDL cholesterol by about 9 points, with an effective dose of around 1.5 teaspoons daily. (Skip it if you have a cashew or mango allergy, since sumac is in the same plant family.)

Foods That Increase LDL Cholesterol

Added sugars — especially in sugary drinks — hit your bloodstream quickly, and when there’s more than your liver can use right away, it converts the excess into fat and VLDL particles that circulate as triglycerides and LDL cholesterol, raising cardiovascular risk over time. Refined carbohydrates like white bread and pastries pose a related but distinct concern: their rapid glucose/insulin spikes. 

Saturated fat makes it harder for your liver to remove LDL cholesterol from your blood by reducing the number of receptors in your liver that normally help clear it out. Some types of saturated fat can also increase the amount of fat your liver sends into your bloodstream. 

These fats are packaged into particles called VLDL (very-low-density lipoproteins), which the body gradually converts into LDL cholesterol through an intermediate step The result? More LDL cholesterol stays in your blood, especially the small, dense type. And these are the particles most closely linked to clogged arteries and heart disease.

While meat and dairy are the main sources of saturated fat in the modern diet, there are vegan sources as well. For texture and mouthfeel, tropical oils like coconut and palm oil are often added to packaged vegan items such as vegan butters and margarines, non-dairy creamers and cheeses, and baked goods like cookies and cakes.

Trans fats, found in some processed foods, raise LDL while lowering HDL. Check labels for partially hydrogenated oils. Although the U.S. Food and Drug Administration deemed them “unsafe to eat” in 2015, there are still loopholes that allow small amounts into food.

What About Dietary Cholesterol?

Dietary cholesterol is only found in animal products. There is none in any vegan foods. And many vegans think this makes them immune to concern about blood cholesterol levels. But the truth turns out to be more complicated.

For most people, eating cholesterol in food has only a modest impact on blood cholesterol levels, if any at all. That’s because your liver adjusts its cholesterol production based on how much you’re getting from food. That’s why eating eggs or shrimp (which are high in cholesterol but low in saturated fat) doesn’t typically raise heart disease risk for most people, especially when they’re part of a healthy, plant-rich diet. That said, the story might be different for people who are hyper-responders or who already have metabolic or cardiovascular disease.

Cholesterol-Lowering Diets

Plant-based approaches consistently produce lower cholesterol levels, with vegans doing better than vegetarians. A 2023 meta-analysis of 30 trials found that plant-based diets reduce LDL cholesterol by 10% and total cholesterol by 7%. Vegans show a 26% lower risk of heart disease compared to meat-eaters, and significantly lower cholesterol levels. But eating a vegan diet just means you don’t eat meat, dairy, or eggs. It doesn’t indicate what you DO eat. And unsurprisingly, that matters, too.

Two evidence-based approaches stand out for cholesterol management.

The Portfolio Diet combines consumption of four classes of cholesterol-lowering components (soluble fiber, soy protein, plant sterols, and nuts) with avoidance of foods high in saturated fat. A 2003 study found that people who followed it closely reduced their LDL cholesterol levels by up to 30%, which is comparable to the effects of some older cholesterol-lowering medications. A more recent 2025 cohort study found that, adherents to the Portfolio Diet had about a 16% lower risk of dying from heart problems compared to those who followed it the least.

Joel Fuhrman’s Nutritarian Diet is a plant-rich, nutrient-dense eating plan focused on maximizing health and longevity by prioritizing foods with the highest nutrient-to-calorie ratio. It was designed to support weight loss, reverse chronic disease, and reduce dependence on medication, especially for conditions like heart disease, diabetes, and high blood pressure.

In a study published in the American Journal of Lifestyle Medicine, more than 2,200 people who adopted a nutritarian eating pattern saw dramatic health improvements. Among 328 participants not using cholesterol-lowering medications, LDL cholesterol dropped by an average of 42 points (from about 171 to 128 mg/dL or 4.4 to 3.3 mmol/L) in just 1 year. Those already taking statins saw an even greater average drop of 48 points in LDL, suggesting that even when medication is already actively lowering cholesterol, a whole food, plant-rich diet can drive substantial additional improvement. 

Many also experienced significant weight loss, lower blood pressure, and reduced triglycerides. Some even reversed symptoms of advanced heart disease — without drugs or surgery. While this was a survey-based study rather than a randomized trial, the findings add powerful evidence that a whole food, plant-forward diet can profoundly improve cardiovascular health.

2. Genetic Factors

Some people are born with conditions that lead to high cholesterol levels, regardless of diet. 

One of these is familial hypercholesterolemia (FH), which is a fancy way of saying “high cholesterol that runs in families.” It’s a genetic disorder that causes high LDL cholesterol levels from birth, more than 400–500 mg/dL (10.3–12.9 mmol/L) in children and 300 mg/dL (7.8 mmol/L) in adults.

FH affects about 1 in 200–500 people and greatly increases the risk of early cardiovascular disease. Elevated lipoprotein(a) — Lp(a) to its friends — is another genetically determined condition that increases heart disease risk and is not directly influenced by diet. Lp(a) is a different case from the cholesterol numbers we’ve covered so far: it’s measured in either milligrams per deciliter (mg/dL) or nanomoles per liter (nmol/L), not mmol/L. Unfortunately, these units are not directly interchangeable, for reasons that might require both of us to have PhDs in molecular biochemistry for me to explain and for you to understand.

Fortunately, I can provide a table of commonly accepted thresholds.

While FH is treatable with lifestyle changes and medication, there is currently no specific medication approved to reduce Lp(a). If your Lp(a) is elevated, your best bet is to focus on lowering your overall cardiovascular risk through lifestyle management. 

3. Lifestyle

In addition to what you put into your mouth, the way you live your day-to-day life can have a significant impact on your cholesterol levels. For example, physical inactivity, stress, poor sleep, smoking, and alcohol consumption can all raise LDL cholesterol. 

Exercise

Exercise is one of the most powerful levers you can pull to improve your cholesterol levels. Especially when combined with weight loss, physical activity can reduce LDL cholesterol and support healthy HDL levels. 

Stress

Stress can ramp up cholesterol in your body in several ways. First, there are direct links, which are primarily hormonal. When you’re stressed, your body releases cortisol. Chronically high levels of this stress hormone can signal your liver to increase its production of LDL cholesterol and triglycerides.

Another stress hormone, adrenaline, floods your bloodstream with triglycerides and fatty acids, mobilizing them as a source of quick energy. If they aren’t used up by running away or fighting (the original dual-purpose repertoire of the stress response), they stick around and raise circulating lipid levels.

Stress can also undermine other lifestyle strategies, like diet and exercise. Let’s put it this way: It’s more common to stress-eat cake than salad. And stress also predisposes you to sit on the couch and doomscroll through an infinite feed of social media posts rather than hit the gym, the mat, or the park.

Fortunately, various forms of stress management, including yoga and meditation, can positively affect cholesterol levels. A 2022 meta-analysis of over 50 randomized controlled trials, including more than 13,000 participants, found that yoga lowered LDL cholesterol and triglycerides by an average of 9 mg/dL (0.2 mmol/L) and 13 mg/dL (0.1 mmol/L), respectively. And practicing yoga slightly boosted HDL cholesterol, so win-win-win.

Meditation may be even more powerful. A 2024 meta-analysis of 16 clinical studies, including more than 1,000 participants, found that various forms of sitting meditation lowered cholesterol by an average of about 14 mg/dL (0.4 mmol/L) and triglycerides by about 33 mg/dL (0.4 mmol/L).

Sleep

We’ve known for a while that poor sleep is a risk factor for cardiovascular disease, and recently, researchers have been identifying how they’re connected. Sleep deprivation has been shown in animal studies to cause imbalances in cholesterol levels, which suppresses the conversion of cholesterol into other compounds. This leads to excess cholesterol accumulating in the body.

Smoking

Smoking is linked to many chronic diseases, including those of the cardiovascular system. One of the paradoxes of smoking is that people often gain weight after they quit, which you would think would predispose them to more cardiovascular risk.

However, it turns out that the risks of weight gain are more than offset by improvements in cholesterol levels, particularly the increases in two different forms of HDL.

Alcohol

Heavy or frequent alcohol use raises triglycerides and may raise LDL cholesterol in some people, especially if they also indulge in diets high in fat or sugar. Chronic alcohol use can harm the liver, impairing how your body handles fat and cholesterol.

A 2011 meta-analysis found that moderate drinking (defined as one drink per day for women and up to two for men) increased HDL cholesterol and one of its key components, apolipoprotein A1. But the same meta-analysis found that moderate drinking may elevate triglyceride levels. Putting this together, the American Heart Association tells us that while moderate alcohol intake may increase HDL, the risks of alcohol outweigh the potential benefits for most people.

4. Metabolic and Hormonal Factors

If you’ve never touched an animal product in your life, your cholesterol levels could still be off the charts, thanks to the cholesterol factory in your liver. Certain metabolic conditions disrupt this assembly line.

Take diabetes, for instance. When insulin resistance sets in, your liver goes into overdrive, pumping out more cholesterol-rich particles while simultaneously struggling to clear them from your bloodstream. It’s like having a factory that’s ramped up production, but the loading docks aren’t working, so packages just keep piling up.

Thyroid dysfunction can also dramatically alter this delicate balance. An underactive thyroid essentially slows down your body’s cholesterol recycling program, leading to a build-up even if you’re eating a squeaky-clean diet.

Then there’s non-alcoholic fatty liver disease. When your liver accumulates excess fat, it disrupts the dance of cholesterol production and metabolism, often resulting in elevated levels regardless of dietary choices.

We’ve seen that cholesterol is a building block for hormones. In turn, those hormones affect how cholesterol is processed in the body.

Estrogen increases HDL and lowers LDL cholesterol. That’s why LDL levels typically rise following menopause. 

Diet can come to the rescue here, at least partially. A 2021 study found that a low-fat vegan diet, which included soybeans, significantly reduced severe hot flashes and improved lipid profiles in menopausal women.

Low levels of testosterone correlate with higher cholesterol, which is why testosterone therapy has been found to lower total cholesterol, too. 

(For more on how to balance hormones with diet and lifestyle, see our article here.)

5. Environmental Factors

Many chemicals in our air, soil, and water can also raise cholesterol levels. Research shows that prolonged exposure to air pollution can negatively affect your cholesterol balance.

The worst offenders are the tiniest particles, the ones smaller than 2.5 micrometers in diameter. Known as PM_2.5, these particles are generated by combustion from car engines, fossil-fuel-burning power plants, industrial facilities, and wood-burning sources, as well as natural sources such as wildfires, dust storms, and volcanic eruptions. 

Breathing in PM_2.5 particles has been linked to higher levels of total and LDL cholesterol, as well as triglycerides, and lower levels of protective HDL cholesterol. This is yet another reason that an indoor air filter could be helpful if you can afford it. (For more on indoor air pollution and filtration options, see our article here.)

Similarly, exposure to per- and polyfluoroalkyl substances (PFAS) can also impact your cholesterol. They’re ominously called “forever chemicals” because they don’t break down naturally in the environment or the human body. Instead, they persist for years, decades, even centuries, accumulating in soil, water, animals, and people.

A 2023 study found that, among its many potential harms, PFAS exposure can notably increase cholesterol in certain lipoprotein particles. 

Statins: Helpful or Harmful?

Statins are the main class of cholesterol-lowering drugs. Among the most well-known are Lipitor (atorvastatin), Crestor (rosuvastatin), and Pravachol (pravastatin).

Say you’ve been eating a healthy vegan diet for many years and are physically active, but your cholesterol remains high. Should you take a statin?

For most people, they work well, typically lowering LDL cholesterol by 30–50%, which can significantly reduce the risk of cardiovascular events.

And they’re generally safe, though some people experience side effects like muscle pain, digestive issues, and changes in liver enzymes. 

The problem with statins is that some people rely on them as a “free pass” and skip over the lifestyle changes that address the root of the problem. While statins can effectively lower LDL cholesterol (which, as we’ve seen, is a key risk factor for heart disease), they only address part of the picture. 

They don’t address obesity, insulin resistance, high blood pressure, or the damage to blood vessels caused by a poor diet, smoking, lack of sleep, chronic stress, and a sedentary lifestyle. And they won’t protect against other diet-related conditions like type 2 diabetes, non-alcoholic fatty liver disease, or certain cancers.

Whether to take a statin is a personal decision that should take into account your overall health, cholesterol levels, and individual risk of cardiovascular disease. Tools like the 10-year ASCVD risk calculator can help you and your healthcare provider make an informed choice.

One more thing worth asking your doctor about: ApoB. Earlier in this article, we mentioned apolipoprotein B (ApoB), the protein that carries LDL cholesterol through the bloodstream. Standard lipid panels measure LDL cholesterol concentration, but ApoB measures the actual number of cholesterol-carrying particles, and research increasingly suggests it’s a more accurate predictor of cardiovascular risk than LDL alone. My own elevated ApoB was part of what made my cholesterol picture more concerning than LDL alone might have suggested. Not all doctors routinely order this test, but it’s worth requesting, especially if you have a family history of heart disease or your LDL is borderline.

Can Supplements Help?

There are several supplements suitable for vegans that can help keep high cholesterol in check. 

Psyllium husk is a soluble fiber that lowers LDL. 

Red yeast rice contains monacolin K, a compound that’s chemically identical to lovastatin, one of the original prescription cholesterol-lowering statin drugs. It can be effective, but it also comes with the same risk profile as pharmaceutical statins, including potential muscle pain, liver stress, and drug interactions. The added complication is that the amount of monacolin K in red yeast rice varies considerably from product to product and even batch to batch, making it difficult to know how much of the active compound you’re actually getting. For this reason, it’s worth approaching red yeast rice with respect and caution, and having a conversation with your doctor before starting.

Amla powder, derived from the fruit of the Indian gooseberry plant, contains tannins, vitamin C, flavonoids, phenolics, phytosterols, and saponins — all of which can help manage cholesterol. Supplementation with amla has been shown in some studies to decrease LDL by 15–30% and reduce total cholesterol and triglycerides, while increasing HDL. 

For more on the remarkable health benefits of amla berries and the brand that I take daily, see our article here. 

Chokeberries (aronia) owe their cholesterol-lowering and cardioprotective effects to a rich array of phytochemicals, especially polyphenols. A 2020 meta-analysis found that daily chokeberry supplementation not only significantly reduced total cholesterol but also lowered systolic blood pressure.

Dr. Fuhman’s LDL Biotect contains a blend of plant sterols, including organic pomegranate extract, organic chokeberry, and organic amla. This exact formulation has not yet been tested in a clinical trial, but each component has demonstrated cholesterol-lowering and antioxidant effects.

Citrus bergamot appears to work as a natural statin, reducing the body’s cholesterol production. Clinical studies have found that it can lower LDL (“bad”) cholesterol by 15% to 30%. While this is a step below prescription statins, which typically achieve a 30% to 50% reduction, bergamot has a much lower side-effect profile, entirely avoiding the muscle pain and fatigue often associated with pharmaceutical options. This makes it a promising option for people who can’t tolerate statins or want a natural alternative.

Typical clinical trials use 500 to 1,000 mg of a standardized extract daily. A premier choice at this dosage level is Double Wood Citrus Bergamot Extract, which provides 1,000 mg per 2-capsule serving (ideally, you want to take two 500 mg capsules at different times in the day). It uses Bergamonte®, a gold-standard trademarked extract derived directly from Citrus bergamia Risso in Calabria, Italy, to deliver a full-spectrum extract containing all the essential active compounds required to mimic the “statin-like” effect. If you try other products, look for a standardized extract. The active compounds are brutieridin and melitidin, and not all products contain meaningful amounts of them.

Importantly, citrus bergamot doesn’t have to do the heavy lifting alone. When it’s combined with amla (Indian gooseberry), oatmeal, flax meal, and other healthy lifestyle factors, research and clinical experience suggest the effect on your LDL cholesterol levels can be quite powerful. However, because it’s highly bioactive and can interact with certain medications, you should consult your healthcare provider before adding it to your regimen.ody’s cholesterol production. This makes it a promising option for people who can’t tolerate statins or want a natural alternative. 

Cholesterol-Friendly Recipes

Looking for delicious ways to support healthy cholesterol levels without sacrificing flavor? These cholesterol-friendly recipes are packed with fiber, plant-based protein, and heart-smart fats to help nourish your body naturally. From a vibrant breakfast bowl to a creamy slaw and a hearty lentil loaf, each dish is crafted with whole food ingredients that are as satisfying as they are supportive.

1. Banana Berry Breakfast Bowl

The Banana Berry Breakfast Bowl is a heart-smart way to start your morning, combining fiber-rich oats, crunchy walnuts, almonds, pecans, and pumpkin seeds, all gently sweetened with maple syrup and cinnamon. Layered with bananas, blueberries, and a splash of plant-based milk, this bowl offers a balanced mix of soluble fiber and healthy fats to help support healthy cholesterol levels and keep you feeling full and energized.

2. Easy Creamy Apple Slaw 

Fresh, tangy, and delightfully creamy, the Easy Creamy Apple Slaw combines crunchy red cabbage, crisp apples, carrots, and slivered almonds in a silky, silken tofu dressing. With apple cider vinegar, maple syrup, and mustard adding flavor without cholesterol or saturated fat, this slaw is a vibrant, nutrient-rich side that pairs beautifully with any plant-based meal.

3. Lentil Flax Loaf

The Lentil Flax Loaf is a satisfying, savory main dish made with lentils, oats, and flax for a triple boost of plant-based protein, fiber, and omega-3s. Packed with vegetables and seasoned with warming spices, it’s topped with a zesty tomato glaze for extra flavor. This loaf is a comforting and nourishing option for anyone looking to support heart health without compromising on taste.

Final Takeaway

Yes, vegans can have high cholesterol. But a fiber-rich, whole food, plant-based diet remains one of the most effective tools we have for supporting cardiovascular health, especially when combined with regular movement, restful sleep, and stress management.

If your numbers still need support after optimizing your diet and lifestyle, there are supplements like amla berry, citrus bergamot, chokeberry, and psyllium husk that could make a real difference. And, when appropriate, there are medications that can meaningfully help. None of this has to be all-or-nothing.

I’ll be honest: I’m still working on this myself. My cholesterol story isn’t over. I’m still experimenting, still testing, still trying to find the right balance between eating in a way that’s sustainable and enjoyable and keeping my numbers where I want them. What I’ve learned is that staying curious and proactive matters more than being perfect. Your body will give you feedback if you pay attention to it. Get your numbers tested. Ask your doctor about ApoB. Try the oatmeal. Add the flax. See what moves the needle for you.

The real takeaway is that cardiovascular health isn’t a fixed protocol; it’s a practice. I’m still working on mine. And the levers are there. It’s just a matter of learning which ones to pull.

Tell us in the comments:

• What is your experience with diet and cholesterol?

Read Next:

• Omega-3s: Why Are They Important — And What Are the Best Sources for Your Health?

The post Can Vegans Have High Cholesterol? appeared first on Food Revolution Network.

Do you love to cook soup? If so, you might be a genius, at least according to someone who should know. Abraham Maslow, architect of the famous “Hierarchy of Needs,” once said that “a first-rate soup is more creative than a second-rate painting.”

And vegan soups get especially creative as we experiment and discover how to swap out meat stocks and creams — and add healthy, plant-based texture, flavor, and creamy yumminess to the soups we make.

Whether you’re a dedicated vegan, veg-curious, or just someone who likes to explore new tastes and cuisines, you can find much to love in vegan soup-land. (I just checked my atlas, and sadly, like Candyland, this is not a real place. But I’m pretty sure I could convince my kids to play a board game called “Vegan Soup Land” with me at least once.)

Of course, many of the world’s great soups are already vegan or vegan-friendly. Italian minestrone, Indian dal, Canadian split pea, and Japanese miso can all be easily made without animal products. And for many of the rest, a few simple substitutions will produce vegan soups that are indistinguishable from, or even tastier than, their meat-based counterparts. 

One of the best things about soups is how versatile they are; they’re welcome as part of just about any meal and in any season. They’re a great way to use up produce that would otherwise go to waste, and can offer tremendous health benefits. So let’s dive deeper into why soup is a culinary marvel, and I’ll share some of my favorite recipes to prime the soup-pump of inspiration. 

Soup and Weather

Soups are delicious any time of year, but many of them have a special place in our hearts when it’s cold out. Something about the steam rising from our place settings, the way our hands can cradle a bowl or cup, and the chunky, grounding root vegetables that often appear in winter soups. They all combine to warm us up, body and soul. 

And some tasty soups can also help cool us down in the summer, thanks to spicy ingredients that open our pores and encourage sweating. 

Not all soups are served hot, of course. Gazpacho and borscht are two famous examples of soups served cold. Sometimes a cold soup is as simple as blending ripe fruit with water, then adding spices and chunks of other stuff. Nothing is more refreshing on a hot summer day than, say, a chilled watermelon soup. You can even save on washing up by using the rind as a serving dish.

Versatile Vegan Soups

While pancakes are a morning food and sandwiches are typically lunch fare, soups are appropriate any time of day, and for just about any meal. You can reheat a veggie or bean soup in the office microwave for a filling and nutritious lunch. Or start a soup in the slow cooker or electric pressure cooker in the morning and come home to a fragrant kitchen and hearty dinner after work. You can even eat soup for breakfast, as Japanese miso soup, Chinese congee, and Vietnamese pho all demonstrate.

A filling soup can be a meal all by itself. Think of pasta e fagioli, an Italian peasant soup meaning “pasta and beans,” which features lots of veggies and herbs alongside the very satisfying pasta and beans themselves. Or combine a thick bowl of pea soup with a chunk of organic peasant bread and a side salad for a hearty meal.

Soup can also be an appetizer or side dish as part of a larger meal. Tomato soup, corn chowder, and creamy squash soup are all lighter soups that can add flavor and variety to start a multi-course meal on a warm, satisfying note.

Simple Swaps

Many soups are naturally vegan or plant-based, but it’s also really easy to swap in beans or lentils in soups that feature meat. Since soup was traditionally cooked over low heat for hours and used up the lowest-quality cuts of meat that weren’t ideal as main courses, the main purpose of the meat in many soups was for flavor rather than texture. You can approximate the body of a meat soup by varying how long you cook the legumes. You can cook black beans so they retain their individuality in a Mexican bean-and-sweet-potato soup. Or cook them much longer for a creamy, Cuban black bean soup in which each legume merges into the unified consciousness of the whole. (Who says cooking can’t be a spiritual experience?)

If you or your dining companions will miss chunks of sausage in your minestrone or pasta e fagioli, you can always toss in some vegan sausage. The nice thing about having these plant-based meat analogs in soup is that you don’t need much; even two or three bites of Field Roast or Beyond Sausage per bowl will provide a rich mouthfeel and flavor.

Using Veggie Stock Instead of Meat for Flavor

You can buy bouillon cubes, powder, or paste to impart the same hearty, umami flavor that meat stock provides. However, you’ll want to check the ingredients carefully to avoid excess sodium and hydrogenated oils. It’s actually very easy to make your own DIY bouillon with common spices, nutritional yeast, and powdered mushrooms. And you can also cook up a vegetable stock from onions, carrots, celery, mushrooms, spinach, and leeks, along with any herbs you like. To save money, use kitchen scraps like carrot tops, onion peels, and celery ends. You can freeze the scraps as you generate them, then pull them out to cook with when you’ve collected enough. 

Here’s a primer on oil-free, vegan soup stock from Simple Vegan Blog. And for oil- and salt-free vegan bouillon that you can freeze in ice cube trays and pull out whenever you want to jumpstart a soup, check out this recipe courtesy of Plant Based Instant Pot.

The Light and Heavy of Soup

Soups can be light or heavy. A light soup can be an easy and pleasant way to hydrate. These are mostly clear, with the water flavored by veggies, herbs, and spices. 

Soups can also be so thick that your spoon stands straight up in it. You can make your soup thicker by cooking it long enough to evaporate some of the liquid, by pureeing grains and starchy vegetables, or by using legumes such as lentils or split peas, which naturally thicken as they cook and cool.

The Benefits of Eating Soup

There are more good reasons to include soup in your diet than you can shake a ladle at. First, hot soups warm you up and give you that nice, cozy feeling. Many of us have happy childhood memories of a family member demonstrating their love for us through soup. 

1. Fight the Common Cold

Especially when you’re sick, soups can be wonderful sources of nourishment. They’re a great way to get lots of nutrients when you don’t feel like eating all that much. All that water helps to hydrate you almost without your noticing. And the steam and heat can relieve sore throats and decongest clogged sinuses and nasal passages. Add a little grated ginger to the soup to boost its nose-clearing power.

2. Get Your Veggies In

Soups are also a great way to get your veggies. For veggie-phobes, soup can be an elegant and tasty way to hide carrots, celery, onions, potatoes, beans, lentils, and whole grains. Many folks who “don’t like” vegetables enjoy consuming them in this stealth manner.

3. Easy To Make

You don’t have to be an amazing chef to make amazing soup. Soups are among the most flexible and forgiving of meals. Unlike baking a loaf of bread or a casserole, which you can’t really mess with once you’ve stuck it in the oven, you can keep tasting the soup and adding ingredients until you get something you like. They’re easy to make and can be very filling without costing much.

4. May Aid Weight Loss

Soups can also be helpful with weight loss. Because of their high water content, they can fill you up without necessarily providing many calories. Unlike smoothies, which are less filling than eating the smoothie’s ingredients whole and can therefore lead to overconsumption, soups are actually more filling than eating the ingredients not in soup form. The critical factor appears to be that soups are generally hot, so we take our time eating them. That gives our bodies time to send “I’m full” signals to the brain before too much food has gone down the hatch.

5. High in Nutrients

Soups can be extremely nutrient-dense, depending on the ingredients you add. Greens, veggies, herbs, and spices can pack a nutritional punch in quantities that would be hard to consume in their raw or simply cooked form.

6. Use Up Produce

Also, soup can be the last stop on the produce train for veggies that have, not to put too fine a point on it, seen better days. Humans have been stretching their produce through soup for millennia. (Soup, archeologists suspect, was invented at least 20,000 years ago, soon after the invention of waterproof and fireproof cookware. Unfortunately, it probably took a couple thousand more years to invent the spoon.) 

Droopy carrots and celery, older potatoes, wrinkly bell peppers, and wilted greens can revive in soup like nothing was ever amiss. As Russ Cooper wrote in MAD magazine, “Soup is food’s last chance to be eaten.” 

5 Vegan Soup Recipes To Warm You From the Inside Out

Whether it’s the warming spices or the soup temperature, or perhaps a combination of the two, you’re certainly going to feel the warmth from these hearty and nourishing soups. Enjoy Thai Curry Butternut Soup or Fragrant Kidney Bean Lentil Dal when you’re craving Asian cuisine, or the Wild Rice and Mushroom Stew when you’re looking for something earthy with umami flavors. 

Love intoxicating Moroccan spices? Then the Moroccan Bean Stew is for you. Finally, if you enjoy getting creative in the kitchen, you’ll have fun making a coriander-and-star-anise tea ball infusion to flavor the Orange Lentil Soup with Anise and Coriander. If you like, you could try one each day of the week and freeze leftovers, so you have warming soup for weeks ahead. 

1. Moroccan Bean Stew

This stew offers a heaping serving of black beans, chickpeas, and lentils, along with yellow-fleshed sweet potatoes that simmer in a fragrant, intoxicating broth infused with cinnamon, cumin, coriander, ginger, fennel, and garlic. (Is your mouth watering?) Even though the ingredient list seems long, the stew is actually simple to make and well worth the effort. The Moroccan spices will warm your body throughout, from your head to your toes and everything in between!

2. Thai Curry Butternut Soup

Delicious, comforting, and bursting with flavor, this soup will leave you wanting more! Not only is it simple to make, but it’s also packed with nutrition from the onion, garlic, ginger, and butternut squash. Enjoy it during the fall and winter when butternut squash is at its nutritional peak. 

3. Fragrant Kidney Bean Lentil Dal 

Allowing the lentils and spices to cook together for a bit results in a soup that is fragrant and flavorful. If you love soups that are delicious and nourishing while creating the most beautiful aromas throughout your home then this dal is for you!

4. Orange Lentil Soup with Anise and Coriander

Coriander and star anise, the stars of this soup, are infused in a tea ball to create beautiful flavors and aromas. The soup has the lingering essence of these enchanting spices, and the tea ball can be left in or removed earlier in the cooking, depending on how much flavor you’d like to impart. Herbs and spices are often heroes in the nutrition world and this soup is no exception.

5. Wild Rice and Mushroom Stew 

Simply thinking about wild rice and mushrooms in a stew is mouth-watering, don’t you agree? Not only is this earthy soup warm and comforting, but it’s also super nourishing and healing with the nutrient-packed mushrooms, herbs (oregano, parsley, and  thyme) and spices (clove).

Give Us Our Daily Soup

Soup is one of the greatest gifts bequeathed to us by our ancestors, holding its own right up there with fire, stick figure drawing, and the phrase “Yabba Dabba Doo.” A good pot of soup is practically alchemical, transforming singular and ordinary ingredients into something entirely new. Soup has saved many items of produce from the compost or garbage bin and allows us to nourish our families and communities inexpensively and lavishly. And now that the modern era of plant-based innovation has blossomed, soups are being reinvented yet again to be healthier and more delicious than ever.

Tell us in the comments:

• What are your favorite plant-based soups?
• When and how do you like to eat soup?

Featured image: iStock.com/Foxys_forest_manufacture

Read Next:

• Power Bowls: 10 Easy & Nutritious All-in-One Meals
• How to Eat More Vegetables (And Like It!)

The post 5 Fabulous Vegan Soups You’ll Want to Whip Up Straight Away appeared first on Food Revolution Network.

People have been baking flatbreads and adding toppings to them for millennia. And pizza precursors span the globe. We know that Persian soldiers actually baked flatbreads topped with cheese and dates on their shields. Hopefully, they had time to clean them off before the next battle! And the Aeneas tells the story of Trojan soldiers eating their platters — plates that turn out to be round breads topped with vegetables. (Sorry about that spoiler, but the book was written like 27 centuries ago.)

The pizza we know and love today seems to have originated in Naples, Italy. It had to wait until the 16th century for the key ingredient, the tomato, which is native to the Americas and wasn’t grown in Europe until someone returned with seeds or cuttings. These strange-colored eggplants, as they were first described, were found to be delicious when seasoned with salt, pepper, and oil. Soon they were dubbed “golden apples,” or pomi d’oro. 

And one day, perhaps, two distracted Neapolitans were walking on the piazza, one holding a flatbread and the other a stewed tomato, when — bang! They bumped into each other. And thus was born the classic Italian pizza. (Okay, that might or might not be literally accurate, but it makes for a fun story!)

Modern Pizza’s Development

One of the simplest and most iconic variations is the Pizza Margherita, allegedly invented in 1889 in honor of a visit to Naples by Queen Margherita. The inspiration was visual — a dish sporting the three colors of the Italian flag: red (tomato), green (basil), and white (mozzarella cheese).

Italian immigrants to the US brought the dish with them in the 19th century, although its popularity was initially limited to immigrant communities. The first pizza restaurant in the country, Lombardi’s in New York City, opened in 1905. But when tens of thousands of servicemen and women returned from the Italian campaigns after World War II, they also brought with them an appreciation of Italian cuisine, including a strong hankering for pizza.

In the 1950s and beyond, the market for pizza exploded to the point where today a pizzeria is a staple in just about every community in the US. And giant restaurant chains specializing in pizza compete for market share on billboards and in commercials.

By 2019, the global pizza market had annual sales estimated at nearly $145 billion. That’s a lot of dough tossing! Americans and Western Europeans eat the most per capita. But you can find pizza just about everywhere you can find electricity and running water. And different countries and regions have added their unique ingredients, flavor profiles, and sensibilities to the ever-evolving pizza. Even within the US, you can find regional differences that let you know where you are, even without GPS.

The Problem with Pizza

From thin crusts and small amounts of cheese that dotted the classic Italian “tomato pie,” pizza has evolved into a supersized transport vehicle for sodium and saturated fat.

The Cheese

Modern commercial pies can have up to a pound of cheese on them, a quantity caused in part by the US government’s subsidies to the dairy industry. The US government has lobbied and paid corporations like Pizza Hut and Domino’s to add as much cheese as possible to their pies to shrink the gargantuan US cheese surplus. There’s so much extra cheese, they’re even sticking it in the crust!

Lots of vegans have had the experience of ordering a pizza without cheese and getting a pie covered in cheese anyway. A common explanation: “Oh, I thought you meant no extra cheese.” Fun fact: The original cheeseless pizza, called Pizza Marinara, was created in 1734 in Naples. This dish featured the winning combo of tomato, oregano, olive oil, and garlic.

The Meat

A second source of saturated fat and a risk factor for chronic disease from pizza is processed meat. Pepperoni and sausage sourced from factory farms are among the most popular pizza toppings in the US. And it’s not uncommon to also find chicken, meatballs, ham, and bacon. Meats, especially red and processed meats, can increase the risk of heart failure. A 2018 study found that people who ate red meat daily had triple the levels of trimethylamine N-oxide (TMAO) compared to those who got their protein from white meat or non-meat sources. TMAO, a byproduct of red meat consumption formed by gut bacteria during digestion, is increasingly seen as a key risk factor for heart disease.

The Crust

And then there’s the crust. Most pizza crusts are made from white, all-purpose wheat flour, which is often contaminated with the herbicide glyphosate. Except for a few high-end and health-conscious pizzerias, it’s hard to find 100% whole wheat or even a combination of whole wheat and white flour, let alone organic.

While some establishments now offer gluten-free crusts, they are typically no healthier than those made with refined wheat flour, and often less so. They generally feature white rice, tapioca flour, and potato starch, along with fillers and binders produced in a lab rather than grown in a field.

The Sodium

Pizza is also one of America’s leading sources of sodium, as cheese, dough, sauce, and toppings are all quite salty. Just glance at the nutrition facts label on a conventional frozen pizza box to see how many days’ worth of sodium is hiding in that large pie. The USDA estimates that a typical parlor pie contains about 5,100 mg of sodium — about 3 times the daily limit recommended by the American Heart Association.

Other Ingredients

Typical pizzas also contain a fair share of sugar, flavorings, preservatives like BHA/BHT, nitrites and nitrates, and lots of oil. And many are made with ingredients (soy/corn/canola-derived oils, soy protein, corn sweeteners) that may come from genetically engineered crops unless labeled organic or non-GMO.

Are Healthy Plant-Based Pizzas Possible?

Have we reached the sad end of our epic tale of pizza? Have we gone from a clever way to eat toppings with our hands without needing a napkin to a modern-day driver of heart disease and an ever-expanding waistline?

Have no fear. With some creativity, we can return pizza to its roots as convenient, delicious, simple, and health-promoting. And with the revolution in plant-based dairy and meat analogues, we can also create yummy plant-based pizzas that can satisfy (and perhaps even fool) committed meat and cheese eaters.

A Healthier Crust

Let’s start with the crust. Simply replacing white flour with whole grains, ideally organic and GMO-free, will go a long way toward making a pizza healthier. Also, once you get used to whole-grain bread, you’ll discover that it tastes a lot better than the “Wonder Bread” type crusts you can get at commercial pizzerias. But wait, there’s more!

You can make delicious crusts with nut flours, such as almond, and even riced cauliflower. If you’re in a hurry and don’t have time to make the dough yourself, you can always substitute a whole-grain bread (the pizza-bagel comes to mind) or a whole-grain or sprouted tortilla. Cornmeal crusts, naturally gluten-free (make sure they’re organic to avoid GMO corn), are also commercially available and easy to make at home. For a crust mix headed in the nutritious direction, try this one from Simple Mills.

Sauce from Scratch

The classic pizza is topped with tomato sauce, which can be a healthy food on its own. Cooked tomatoes are, in many ways, more nutritious than raw ones and are a rich source of vitamin C and lycopene. As long as you go easy on the sugar, oil, and salt, you can make a delicious plant-based sauce that anyone’s nonna would be proud of.

If you want to make sauce sorta-from-scratch, and you’re pressed for time, here’s a trick: pour a jar or a BPA-free can of plain tomato sauce (only ingredient: tomatoes) and a can of diced tomatoes into a saucepan. Add garlic powder, onion powder, Italian herb mix, ground black pepper, and a tiny bit of maple syrup to balance the tomatoes’ acidity (optional if you’re avoiding sugar), then heat for about 10 minutes. You’ll get a much cleaner and healthier sauce than most supermarket brands. And also one that’s plenty tasty and a whole lot less expensive. Triple win!

Of course, you don’t have to limit yourself to the traditional tomato sauce. You can substitute BBQ sauce (homemade is best to avoid all the sugar found in commercial brands), a plant-based pesto, or even a bean spread like hummus.

Elevated Toppings

Cheese, even more than tomato sauce, has been the non-negotiable foundation of pizza toppings. So let’s deal with the elephant on the pizza before moving on to other toppings.

Cheese

You can, of course, go totally cheeseless. It can be perfectly lovely to enjoy a pie with a quality crust, delicious sauce, and savory vegetables like mushrooms, onions, peppers, tomatoes, garlic, artichoke hearts, and spinach. As long as you manage not to dry out or burn the veggie-based toppings in the absence of cheese, you’ll get a perfectly delicious pie without the side order of heart disease risk.

The world of plant-based dairy can come to the rescue if you do want to retain the cheesy nature of pizza. Brands like Daiya, Miyokos, Kite Hill, and Biolife all make cheeses that taste and even melt like the dairy kind. If you’re concerned about health, check the ingredients. Some are much more processed and contain much more saturated fat than others. And as with any processed food, use them sparingly rather than as a two-inch high covering.

You can also make your own “cheeze” from plant-based ingredients like nuts, seeds, beans, nutritional yeast, sweet potatoes, carrots, winter squash, etc. Here’s our comprehensive article on homemade nut cheeses.

All the Veggies!

Your imagination is the only limiting factor when it comes to adding veggies to pizzas. Beyond the well-known vegetable pizza topping, why not try adding summer or winter squash, carrots, kale, or sweet potato? You can keep the toppings thin, or stack them up in defiance of gravity. (Word of warning: Really tall veggie stacks will require the use of a knife and fork to eat.)

Fruit

Yes, fruit can go on pizza! Technically, tomatoes and peppers are also fruits, so it’s not as big a leap as you might think. And since most tomato sauce is full of sugar, why not get the sweetness on your pizza from fruit, the source of sugar?

Pineapple is the most common fruit topping on pizza, featured in Hawaiian-style pies. You can also try adding figs, pears, or even sliced apples.

Herbs & Spices

You can go with classic Italian herbs such as oregano, basil, marjoram, and thyme. Or you can mix it up with flavor profiles from lots of other cuisines: Mexican, Thai, Mediterranean, West African, and so on. Lots of stores sell pre-mixed spice blends, so you can get started without investing in a bunch of different spices. If you’re going low-sodium, just be sure to opt for blends without added salt.

Meat Analogues

Companies like Field Roast, Tofurkey, and Beyond Meat make increasingly convincing plant-based meats, including traditional pizza meats like pepperoni and sausage. Use these sparingly, as they’re usually full of processed ingredients and still relatively high in sodium. It’s funny how, to people who normally love or miss meat, even just a few thin slices of vegan sausage on an entire pie can change the impression from one of lack to one of abundance.

Alternatively, you can approximate the umami flavor and texture of meat with more natural ingredients, such as grilled mushrooms or crumbled seasoned tempeh. For a great example, check out the first recipe below, Tofu Mushroom Pineapple Pizza with Mozzarella Cashew Cheese, which features barbecued tofu in place of ham.

Delicious Plant-Based Pizza Recipes

1. Tofu Mushroom Pineapple Pizza with Mozzarella Cashew Cheese

The smoky vegetables and tofu, combined with sweet pineapple, are then topped with creamy mozzarella cashew cheese, making for an out-of-this-world combination. Make the mozzarella cheese, press the tofu, and precut the vegetables and pineapple ahead of time to save some prep minutes.

2. Turmeric Cashew Cheese Cauliflower Crust Pizza

This pizza is simple to create if you make the Turmeric Cashew Cheese first and use store-bought cauliflower crust (though I do recommend making your own if you have the time!). The cheese recipe will make more than double the amount you need for the pizza, allowing you to make it on one day and use it throughout the week for wraps, salads, and, of course, to reserve some for the pizza. With the cauliflower crust and fresh vegetables, this is a light, refreshing, and nourishing dish for the spring and summer evenings!

3. White Bean Pesto Pizza

Have you considered experimenting with white cannellini beans as a cheese substitute? Now’s your chance! Blend the fiber- and protein-packed beans with lemon and herbs to create a delicious, healthy alternative to cheese. Not to mention, the options for vegetable toppings on this pizza are endless!

4. Thai Red Pepper and Carrot Pizza with Cashew Mozzarella Cheese

Peanutty (subs available!) vegetables topped with cashew mozzarella? Yes, please! The sweet and tangy peanut sauce, combined with the savory, creamy cashew cheese, is sure to satisfy all your taste buds. If you’re a spice fan, top it with jalapeño for an all-around flavorful, energizing pizza!

5. Best Grain-Free Vegan Pizza with Caramelized Onions + Mushrooms by Simply Quinoa

This pizza dough is made with almonds, so you can make it whenever you invite vegans and paleo eaters to the same party. The caramelized red onions and mushrooms provide umami goodness, and the chopped kale turns it into a true nutritional powerhouse.

6. Spinach-Cashew Pizza Cheese Spread

This spread is similar to pesto, but with a little more punch so that it can hold its own on a pizza crust alongside bold toppings. However, it’s versatile enough to serve as a pesto or as a dip or spread for other snacks and meals. I like an extra dollop alongside my serving of pizza! Lather on a crust, throw on some toppings of your choosing, stick in the oven (follow your typical pizza cooking instructions), and voila, you have a delicious cheese-free pizza! To make this oil-free, use water in place of oil. If you’re watching your sodium, omit the salt or reduce it by half. 

Pizzas Redeemed!

I think we’ve done it! We’ve saved pizza and moved it into the good-for-you and good-for-the-planet column. I don’t know about you, but I’m pretty hungry after writing this. I think I’ll throw a pie as part of a fun and festive family dinner. Hopefully, the dough won’t end up stuck to the kitchen ceiling.

Tell us in the comments:

• Have you ever ordered a “hold the cheese” pie at a pizza parlor?
• What’s on top of one of your dream plant-based pizzas?
• Which of the recipes in this article will you try first?

Feature image: iStock.com/LightFieldStudios

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• 7 Veggie Burger Recipes to Enjoy for a Plant-Powered Cookout
• 10 Tasty Plant-Powered Taco Recipes for a Healthy Fiesta

The post 6 Must-Try Healthy Plant-Based Pizzas appeared first on Food Revolution Network.

On the extreme end of the spectrum, there’s also sushi made with a kind of blowfish (called fugu in Japan) that’s so potentially lethal (in the hands of a poorly trained or momentarily inattentive chef) that it kills about 100 people per year. 

Plus, eating fish has its own environmental issues (if current trends continue, by 2050, there will be more plastic than fish in the world’s oceans) and is often high in mercury and other contaminants.

Yet sushi is so popular and just tons of fun. It’s finger food; it travels well to picnics or potlucks; it can be beautiful; and it involves dipping. Can we get all the benefits of sushi without the fish? Can we even enjoy it safely in Omaha? And, to answer the question posed by the headline, can vegans eat sushi?

In this article, we’ll explore the world of sushi and how to go fish-free with vegan sushi. We’ll look at different forms of sushi, see how to make it exclusively with veggies, and check out some delicious plant-based sushi recipes. 

Types of Sushi

Sushi comes from the word sushimeshi,meaning “sour rice,”a nod to the vinegar-seasoned rice used in sushi-making. Sushi is a traditional Japanese dish featuring rolled seaweed sheets, specially prepared rice, and usually some type of seafood, nuts, and/or vegetables. Sushi ingredients are typically raw, cooked, or pickled. And there are different types of sushi, differentiated by their structure and composition. The types of sushi include:

Makizushi

Makizushi is the best-known type of sushi, consisting of a single sheet of seaweed rolled around rice and fillings, then cut into 6-8 pieces. The word “maki” means “to roll.” Makizushi comes in two basic sizes: larger-circumference rolls with more fillings are known as futomaki, and slimmer rolls with a single filling are called hosomaki. Each piece is meant to be dipped in soy sauce and eaten in a single bite (thus avoiding double dipping). 

Another word for makizushi is norimaki; nori is the seaweed sheet that’s lightly toasted, filled with rice and other ingredients, and rolled. 

Uramaki

Uramaki is inside-out makizushi. Same form, same ingredients, but with the seaweed hidden inside the roll, and a decoration of sesame seed, fish eggs, or other toppings typically clinging to the outer rice layer. Uramakiis an American invention, from the days when sushi was unfamiliar and the idea of eating seaweed altogether unheard of. The best-known version of uramaki is the California roll, with cucumber, avocado, and crabmeat inside the nori and rice outside. 

Nigiri

Nigiri is an oval-shaped mound of rice, topped with a slice of something. Sushi makers mold the rice into a mound and press the topping onto it by hand, which explains the name nigiri, which means “gripped or pressed (by hand).” Traditionally, the sliced ingredient on top is a fatty fish like tuna, salmon, or shrimp. 

Temaki

Temaki, also known as a hand roll, consists of a nori sheet wrapped around fillings in a cone shape. These are typically larger and more filling than the other rolls — one or two of these can make a complete meal. 

The Evolution of Sushi

What Americans think of as sushi is quite different from traditional Japanese sushi, which itself isn’t that old. Whereas sushi in Japan is often eaten at special occasions, many Americans consume their favorite finger food multiple times per week.

Sushi originated in Southeast Asia as a way of preserving fish. Fishers would press their fresh fish between piles of salted rice, pile on a heavy stone, and leave it to ferment. Initially, this process took several months. Once complete, the rice was tossed as waste. And since it was so labor-intensive, only the wealthy could enjoy this delicacy. 

Over time, people figured out that adding vinegar to the rice could speed up fermentation from months to weeks or even days. At these speeds, the rice itself stayed tasty and safe enough to consume, and fish and vegetables became popular toppings and fillings because they were readily available.

The evolution of sushi continued in the port city of Edo, Japan (now Tokyo), where fishmongers found that putting the fish next to hot cooked rice could reduce prep time to just a couple of hours. But modern sushi as we know it really came about in the 1820s when entrepreneur Hanaya Yohei opened a sushimeshi stall on the banks of the Sumida River. With access to such fresh fish, Yohei dispensed with cooking and fermenting and simply sliced raw fish over cooked, seasoned rice in the nigiri sushi style. In a sense, sushi became an accessible, fast food thanks to Yohei (albeit healthier than the modern version).

The Problem with Eating Fish

I want to acknowledge that research shows fish can be part of a healthy diet. Studies show that people who eat fish tend to live longer and enjoy healthier lives, with a lower risk of chronic diseases that affect much of the Western world. But fish also have some serious drawbacks. 

The problem is, we aren’t actually fishing our oceans; we’re overfishing them. That is, we’re pulling fish out at a faster rate than they can reproduce. According to a 2024 report, the fishing industry worldwide is heading toward collapse much faster than previously believed.

And we’re catching a lot more than just the species we eat. Thanks to nets up to two miles long with openings the width of a football field, fishing trawlers catch marine life such as whales, dolphins, sharks, and sea turtles. In fact, up to 40% of all catch is what’s termed “bycatch” — marine animals that will not get sold, and may end up dead or disfigured due to these extremely inefficient and cruel methods of industrial fishing. 

Farm-Raised Fish

So maybe we can avoid the problems associated with fishing by raising fish in farms, rather than catching them in the wild? Nope. Farm-raised fish — which now comprise half of the world’s fish harvest — are, if anything, actually worse than wild-caught fish on most counts. They generate massive amounts of pollution, and large amounts of antibiotics are required to keep fish alive under toxic conditions. 

Other chemicals, including pesticides and anticorrosives, are liberally used and leach into the environment. Not to mention that the fish raised in captivity aren’t as health-promoting as wild-caught, with less protein and a less favorable omega-6 to omega-3 ratio.

Pollution & Other Contaminants

On the topic of health, wild-caught species are often nearly as polluted as their farm-raised counterparts. We’ve been treating our oceans, rivers, and lakes like garbage dumps, resulting in the fish we love eating becoming riddled with toxins such as mercury, PCBs, and even pharmaceutical drugs. 

What’s more, fish used for sushi is typically raw, which also means a heightened risk for bacterial and parasitic infections.

Ethical Concerns of Eating Fish

From an ethical perspective, eating fish also means taking another creature’s life. And studies tell us that fish do feel pain, as evidenced by their ability to produce endogenous opioids (natural painkillers). Many people prefer not to cause pain to other sentient beings if they don’t need to.

(For a whole article on the pros and cons of eating fish, click here.)

Fish Tastes Fishy

And finally, not everyone loves the taste of fish, especially when it’s raw.

The good news is, you can still enjoy sushi if you don’t eat or like the taste of fish(for whatever reason). The trick is to view sushi as primarily a rice, veggie, and seaweed dish, rather than a delivery system for raw fish.

Types of Vegetarian Sushi

Rice seasoned with salt and vinegar is a pretty good base for a vegan meal. However, to make vegan sushi, the trick is to replace the fish with fish-free fillings and toppings. You can make sushi out of almost any food you can think of. Here are some typical vegan sushi options you can find at restaurants or make at home.

Cooked Vegan Sushi

One favorite cooked vegan sushi filling is mushrooms, which mimic the texture and mouthfeel of certain kinds of sushi fish. In addition to the common white button mushroom, you can also use shiitake, portabella, baby bella, or just about any other kind of edible mushroom. 

Cooked veggies that go well in sushi include eggplant, carrot, and sweet potato. You can steam or microwave these vegetables, or cut them into strips, marinate them, and bake or air-fry them to mimic the taste and crunch of bacon. 

Baked tofu also adds a chewiness to vegan sushi and can absorb whatever flavor you soak or cook it in. And lately, the inventive vegan blogosphere has been abuzz about techniques for turning beets and even tomatoes into very convincing mock raw fish. Done well, it even looks like raw tuna!

Raw Vegan Sushi

To make raw vegan sushi, you can start with the plant-based ingredients from traditional sushi making. Avocado and cucumber pair well together in sushi. Avocado is a classic substitute for fatty fish, and cucumber adds moisture and crunch. You can cut and slice either veggie in many ways to accommodate the form and visual appeal of whatever kind of sushi you’re making. 

Carrots, sliced thin or julienned, also add color, flavor, and texture to your rolls. And raw cashews or macadamia nuts, laid in a tight row over the rice before rolling, can add a fatty crunch to every bite. 

You can also sprinkle raw sesame seeds on the rice for visual and flavor appeal. Black sesame seeds, available in specialty shops and online, make a nice black-and-white contrast that shows up especially well when making uramaki sushi (the inside-out variety).

Pickled or Fermented Sushi

You can also pickle or ferment many types of vegetables for vegan sushi. Some of the classics include radish, summer squash, and asparagus, but you can go to town here, and consider pickling carrots, cabbage, beets, or whatever’s in your garden or fridge. A word of caution here: Some Asian grocery stores sell commercially produced pickled squash and radish, which may include preservatives and artificial coloring. Check the label before purchasing, or ferment it yourself.

You can also ramp up the flavor of your sushi with the fermented soybean dish known as natto (one of the best sources of the essential vitamin K2), or use the tangy, slightly sweet, and very salty umeboshi plum paste.

Vegan Sushi Goes Mainstream

What began as a creative reinterpretation of a traditional dish has evolved into a broader culinary movement. Vegan sushi isn’t just a home-cooking trend — dedicated vegan sushi restaurants and inventive plant-based sushi offerings are expanding in cities across North America and beyond. From meticulously crafted vegetable nigiri to plant-based versions of tuna and salmon rolls, this growing popularity reflects rising demand for sushi that delivers on flavor, artistry, and tradition — without relying on fish.

How to Make Vegetarian or Vegan Sushi

If you’ve seen the documentary Jiro Dreams of Sushi, about a master sushi maker who approaches each cut and roll with the attention of a surgeon performing a heart transplant, you might be intimidated about your own ability to make sushi. Certainly, becoming a master sushi chef takes decades of practice. But just as you don’t have to win the Indy 500 to drive to work, you can start enjoying vegetarian or vegan sushi right away at home. Sure, your initial rolls might look a little rough around the edges. But the good news is, they’ll probably taste awesome from Day 1. 

Here’s how to get started. 

Sushi Tools for the Kitchen

First, you’ll need some basic tools. The only tool most people don’t already have in their kitchen is a sushi mat. You’ll need this to make neat, tight, even-diameter rolls all the way through, and to apply enough pressure to help the rolls maintain their shape once you cut them into pieces. Here’s one that I like for under five bucks.

If you don’t have a sharp knife, your sushi will look like you tried to shape it with a hammer. Dull blades rip the nori and squash the edges of each piece. This 8-inch gyutou knife pairs traditional Japanese design with German engineering and costs about $30. It also includes the very helpful advice, “Do not use your hand to test the hardness of the blade.”

Along with a knife, you’ll need a cutting board unless you enjoy scratching your countertop and ruining your knife on a regular basis. While you can always find a cheap plastic cutting board, I recommend using a natural material such as wood or bamboo. Here’s a beautiful, organic bamboo cutting board that should last you a long time.

Sushi-Making Supplies

One thing you definitely need to make sushi is a seaweed wrap. You can get sheets of nori, usually in packs of 10 or 50, in Asian grocery stores and upscale supermarkets. You can also order nori online, where you’ll have a better selection. I recommend buying organic nori if at all possible. You can find lots of organic options here. 

Next, you need your grain filling. Rice is traditional, but we’re adventurous food iconoclasts here, so you might want to try quinoa or millet or even riced cauliflower if you’re concerned about arsenic in rice. If you do go with rice, get sushi rice or short-grain rice, as it will be stickier than basmati or other longer-grain rice. And you definitely need your rice to be sticky so your rolls don’t fall apart. 

Since the word sushi refers to the sour taste of the rice, you’ll need rice vinegar to flavor your grain. Some rice vinegars are pre-sweetened with refined sugar (they’re often called “sushi rice vinegar” or “seasoned vinegar”). But if you want to avoid white sugar, get plain rice vinegar and then (if you so desire) add your own sweetener, such as maple syrup or date paste. These are good for making your rice stickier. To add umami flavor to the grain, you can use tamari soy sauce (or a soy-free alternative such as coconut aminos) or umeboshi vinegar or umeboshi paste.

Finally, choose your optional dipping sauce. This is usually a salty liquid, such as tamari, soy sauce, coconut aminos, and the like. If you enjoy the taste and sensation of horseradish or Chinese mustard, you can mix green wasabi paste with the tamari for that special feeling of having your sinuses cleared by a power washer. Again, beware of commercial wasabi paste; that bright green hue is almost certainly due to artificial colors. Look for natural wasabi paste, or buy dry wasabi powder and make your own. 

New Plant-Based Sushi Options

Today’s plant-based food industry includes products made to mimic raw fish — like vegan tuna and salmon blocks or poke cubes — making fish-free sushi even more convincing and convenient for home cooks and chefs alike.

How to Make Vegan Sushi

Now that you have your sushi-making tools and supplies, it’s time to roll up your sleeves — and your sushi. If you haven’t done this before, I recommend starting by watching some videos. It’s much easier to watch someone make sushi than explain all the steps in print. (Writing them out makes it seem much harder and more complicated than it really is.) But if you prefer to read instructions, check out this WikiHow on how to roll sushi. 

For visual instructions on rolling sushi, here’s a short (3-minute) video by a professional sushi chef that shows you everything you need to know about how to make sushi. 

Let me tell you from experience that your first rolls will probably not be anything to write home about, unless your letters home include statements like “My sushi looked like a bunch of gladiators had a food fight.” Be patient, and enjoy the process. Even a roll that falls apart when you look at it isn’t a complete waste — just dump it into a bowl, add some condiments, and pretend that was your plan all along. You’ll be making fine-looking, delicious, and healthy vegan sushi before you know it. To get you started, here are some recipes for inspiration.

Fish-Free Vegan Sushi Recipes

How many versions of vegan sushi are there? The options might just be endless! While we had to limit ourselves to just five for this article, we encourage you to experiment in your own kitchen with a variety of veggies and grains after trying our offerings below. 

Our Veggie Nori Rolls are the classic vegan sushi you may already know and love. Then kick your culinary experience up a notch by making the Vegetable Hand Rolls using a nori sheet (which is sort of like replacing whole-grain tortillas used in traditional wraps). Have fun experimenting with grains other than rice by using quinoa to make the Avocado and Mango Quinoa Nigiri or millet to make Rainbow Millet Rolls with Miso Peanut Sauce. 

Finally, deconstruct your sushi (which might happen naturally during early sushi-making sessions!) to make a Vegan Sushi Bowl with Wasabi Mayo. No matter how you roll it, err, create it, have fun making these vegan sushi options!

1. Veggie Nori Rolls

We provided a list of suggested vegetables to include in the nori rolls, but anything goes! Use whatever veggies you have on hand, just make sure they’re julienned or cut small enough to fit into these plant-based sushi rolls without busting the seams!

2. Vegetable Hand Rolls

You can enjoy temaki sushi like any other wrap. Add whole grains such as brown rice or quinoa, a plant-based protein like tofu or tempeh, colorful vegetables — think carrots, sprouts, and peppers — and your favorite sauce to a nori sheet, then wrap it into a unique little cone shape. This vegan sushi is a great way to switch things up with your wraps by adding variety to your diet with mineral-rich nori.

3. Avocado and Mango Quinoa Nigiri

Sushi-making can bring out your inner artist! Forming the oval-like nigiri shape, wrapping the quinoa in nori, carefully placing the mango and avocado on top, and finishing it with a drop of Sriracha and a sprinkle of paprika make this piece of art almost too good to eat. Almost! Because it tastes pretty darn good, too, just be sure to take in your artistry before you dive in. 

4. Rainbow Millet Roll with Miso Peanut Sauce

Set aside what you may think of as sushi and take the non-traditional route by using millet instead of rice, peanut sauce instead of soy sauce, and, of course, veggies instead of fish. What’s traditional about this plant-based sushi roll is the nutrient-packed nori seaweed that lends the sushi its crunchy texture and signature flavor.

5. Vegan Sushi Bowl with Wasabi Mayo

Vegan sushi roll transforms to Vegan Sushi Bowl, with all the usual tasty (vegan) sushi ingredients, but disassembled! Make it your own by using veggies from your fridge or garden. Pretty much any veggies are a-go here, but to truly create the sushi experience, don’t skip the sushi rice, nori sheets, or wasabi mayo!

Roll Up Some Fish-Free Sushi

Sushi is a fun, portable dish that originated in Japan and has since spread around the world, becoming immensely popular. Although it’s often made with fish, vegan options that use a variety of plant-based ingredients are fun to make and delicious, too! So don’t be afraid to experiment, get creative, and give fish-free, vegan sushi a try!

Tell us in the comments:

• Have you ever tasted vegan sushi? What did you think?
• What ingredients do you want to try in your homemade vegan or vegetarian sushi?
• Have you tried any of the vegan “mock fish” sushi on the market? How did it taste?

Read Next:

• Healthy Snack Ideas That Taste Good & Are Good for You
• Healthy Plant-Based Starters and Appetizers for All Occasions

The post Vegan Sushi: How to Make It & the Benefits of Fish-Free Sushi appeared first on Food Revolution Network.

There are two things about high blood pressure that seriously frustrate medical and public health professionals. First, it’s a “silent killer,” meaning that many people who suffer from hypertension are totally unaware of it. (The World Health Organization estimates that close to half the people who have dangerously high blood pressure don’t know it.) 

Second, it’s “highly modifiable,” which is a fancy way of saying that you have a lot of control over your blood pressure. Of course, that’s actually good news; once you’re aware of both the need and the strategies you can use to bring down high blood pressure. 

Broadly speaking, there are two strategies for dealing with hypertension: pharmaceuticals and lifestyle (especially diet).

The pharmaceutical industry sells a wide range of antihypertensive medications, including ACE inhibitors, beta-blockers, alpha-blockers, diuretics, calcium channel blockers, and ARBs, among others. These are among the most prescribed drugs in the US, but far from the most consumed. It’s estimated that only half of the Americans who are prescribed these drugs take them according to their doctor’s instructions.

It’s not hard to see why. Common side effects of blood pressure medications include cough, diarrhea or constipation, dizziness or lightheadedness, headache, skin rash, nausea or vomiting, nervous feelings, sexual problems, fatigue or weakness, and unwanted weight gain or loss. When a drug causes any of these symptoms, and not taking it doesn’t affect how you feel (at least in the short run), it’s easy to slack off and leave the meds inside the bottle.

Food and Blood Pressure

Fortunately, there’s another way to treat hypertension that doesn’t bring unpleasant side effects: food.

The best known diet prescribed for cardiac health is the DASH diet (don’t worry: it doesn’t make you run sprints between bites — DASH stands for Dietary Approaches to Stop Hypertension). It features vegetables, fruits, legumes, nuts, and whole grains, and limits foods high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils (coconut, palm kernel, and palm oils), as well as sugar-sweetened beverages, sweets, and high-sodium foods.

Several studies have shown that the DASH diet can lower triglycerides, blood glucose levels, LDL cholesterol, and insulin resistance. 

A 2024 meta-analysis of 27 randomized trials, including more than 7,000 participants, found that DASH-style and Mediterranean-type heart-healthy eating patterns lowered systolic blood pressure by about 4 mm Hg and diastolic blood pressure by about 2 mm Hg. That may not sound like much, but across whole populations, that means a lot fewer heart attacks and strokes.

Another diet often recommended for high blood pressure is the MIND Diet (which just might win the “acronym stretching it” contest, if ever there was one — MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay). The MIND diet is a Mediterranean-DASH mashup that includes foods common to both that are proven to benefit brain health and combat cognitive decline. In 2025, U.S. News & World Report ranked the vegan diet and the Ornish Diet (which is mostly plant-based) as highly effective for treating hypertension. Interestingly enough, all of these approaches feature a plant-forward approach. And of all the benefits of a plant-rich diet, its ability to lower blood pressure is one of the most studied. So let’s look at why a plant-based diet can help control blood pressure, and identify some of the best plant-based foods that naturally lower blood pressure.

Plant-Based Diets and Hypertension

Dean Ornish, MD, developer of the Ornish Diet that bears his name, is one of the pioneers in using diet and lifestyle to treat — and often halt or reverse the progression of — chronic disease. Much of his early work focused on heart disease, and as we’ve seen, high blood pressure both contributes to and results from that disease. 

In 2009, Ornish and colleagues published the results of a comprehensive lifestyle trial that included almost 3,000 patients from diverse locations and socioeconomic backgrounds. Patients were put on a program that included a low-fat, whole food, plant-based diet; daily walks; and an hour a day of a stress-management practice, such as yoga or meditation. By the end of 12 weeks, participants experienced significant improvements in body mass index, triglycerides, LDL cholesterol, hemoglobin A1C, systolic and diastolic blood pressure, depression, and functional capacity. Participants’ blood pressure dropped an average of 8–9%.

Joel Fuhrman, MD, also tested a plant-based diet to see whether it could lower high blood pressure. Seventy-five obese patients were asked to follow a Nutrient-Dense, Plant-Rich (NDPR) diet that allowed small amounts of animal products (fewer than 5% of total calories). After one year, those who complied with the protocol saw an average reduction in systolic blood pressure (the top number) of nearly 30 mm Hg (millimeters of mercury, a unit used to measure pressure, including blood pressure and barometric pressure).

Analysis of data from a large cohort of Seventh-day Adventists found that vegans had 37% the risk of high blood pressure compared to omnivores, even when adjusting for other variables. A 2019 review article identifies dozens of studies correlating a vegetarian or vegan diet with lower blood pressure.

So there’s a lot of evidence that a whole food, plant-based diet can significantly reduce the risk of hypertension. How might it achieve that feat? Let’s now turn to some of the biological mechanisms that connect food to blood pressure. 

Nitrates and Blood Pressure

There’s a big difference between the nitrates that occur naturally in some plant foods and the ones added to certain processed meats. The best advice I can offer is this: steer clear of the nitrates used as preservatives in processed meats, which are linked to serious health risks, and embrace the beneficial nitrates found in whole plant foods.

When you eat nitrate-rich veggies, the bacteria in your saliva convert those nitrates into nitrites as you chew. That nitrite-rich saliva travels to your gut, where it’s used to make nitric oxide (NO) — a compound that helps relax and dilate your blood vessels, supporting healthy blood flow and overall cardiovascular function.

For a deeper dive, check out our comprehensive article on nitrates and nitrites.

Does Fiber Lower Blood Pressure?

There appears to be a strong inverse relationship between hypertension and fiber intake, which is a fancy way of saying that more fiber generally means less high blood pressure. What’s more, the higher the blood pressure, the more adding fiber to your diet can help.

We’re not sure of the exact mechanism, but we do know that fiber can help protect against metabolic syndrome, cardiovascular disease, and high cholesterol, all of which are related to high blood pressure. Lower total and LDL (“bad”) cholesterol is associated with better dilation of the endothelium (the layer of cells that lines the inner wall of blood vessels), which lowers blood pressure by improving blood flow. 

Fiber also reduces oxidative stress, a process that can lead to cell and tissue damage that increases cardiovascular risk.

If you’re looking for dietary fiber, here’s a shortcut: eat unprocessed or minimally processed plant foods. (Fun fact: plants are naturally rich in fiber, while animal products have none. Unprocessed or lightly processed plant foods contain much more fiber than highly processed foods (such as baked goods), which tend to be high in white flour and white sugar.

For more on fiber, see our article here.

Potassium and Blood Pressure

People with high blood pressure are encouraged to cut way down on sodium. Part of that equation appears to be the potassium-to-sodium ratio, which in the standard modern diet is heavily — and unhealthfully — weighted toward sodium. When potassium intake increases to match that of sodium, your body can balance the electrolytes that regulate your nervous and cardiovascular systems.

Increasing dietary potassium may lower high blood pressure by inducing vasorelaxation, or the reduction of tension in blood vessel walls. Potassium affects the amount of fluid stored in your body and how much goes out in your urine. If your body is retaining water, you’ll have more fluid in your blood, which puts extra pressure on your blood vessel walls.

A 2013 study found that when participants supplemented with 2 grams of potassium, their blood pressure decreased by an average of 3 mm Hg systolic and 2 mm Hg diastolic. That may not sound like a big deal, but a drop of this magnitude in diastolic pressure across an entire population would reduce the incidence of stroke by 15% and of heart disease by 6%, saving more than a million lives per year worldwide.

The higher your blood pressure, the more benefit extra potassium will provide. The closer you are to already having normal blood pressure, the less impact each additional gram of potassium will have. In addition to getting potassium from supplements, you can also increase your intake by eating more of some amazingly delicious foods. Avocados, sweet potatoes, spinach, watermelon, coconut water, white beans, edamame, and, of course, bananas all contain high levels of potassium. Yum! 

For more on potassium, see our article here.

Does Magnesium Help Lower Blood Pressure?

The modern diet leaves many people deficient in magnesium, another mineral that plays a crucial role in modulating blood pressure. Like with potassium, magnesium achieves the greatest reduction in blood pressure in people with the most severe hypertension.

In some studies, magnesium intake of 500–1,000 mg per day reduced blood pressure by as much as 5.6 mm Hg systolic and 2.8 mm Hg diastolic. The most effective mineral treatment for hypertension appears to be a combination approach — increased magnesium and potassium, coupled with a reduction in sodium. This protocol often achieves the same result as a single antihypertensive drug, without negative side effects.

The US Food and Drug Administration (FDA) actually allowed a qualified health claim about magnesium and blood pressure starting in 2022. One variation of the claim that food and supplement manufacturers can use in packaging and advertising goes as follows: “Inconsistent and inconclusive scientific evidence suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension), a condition associated with many factors.” Not exactly a marketer’s dream, but far more than the FDA allows for most other nutrients and conditions.

Low Sodium Diet and Hypertension

Potassium and magnesium appear to work to regulate blood pressure largely because the modern diet is so high in sodium. That gives us another lever to pull; simply reducing salt intake can make a big difference in managing hypertension.

A whole food, plant-based diet is naturally low in sodium; the trick is to avoid adding sodium in its many forms (and disguises). These include straight-up salt — table salt, Himalayan pink salt, and Celtic sea salt — as well as soy sauce and its variations: tamari, shoyu, and liquid aminos. Sodium also appears in many sauces, dips, spreads, and other condiments, in addition to most packaged foods.

A version of whole food, plant-based eating called SOS-free (SOS stands for sugar, oil, and salt) is especially good for those whose blood pressure spikes when they ingest excess sodium.

How much is too much sodium for blood pressure? While the exact sodium threshold varies by individual and also depends on how much potassium and magnesium a person consumes, you generally want to keep your sodium intake to fewer than 2 grams per day (which, since salt is about 40% sodium and 60% chloride, comes to 5 grams of table salt, or seven-eighths of a teaspoon). Staying below that level has been shown to help lower blood pressure and reduce the risk of cardiovascular disease, stroke, and heart attacks.

A large 2013 meta-analysis of 34 clinical trials showed that reducing salt intake may improve cardiovascular health, not only by lowering blood pressure but also by benefiting vascular and arterial function.

Too much salt, on the other hand, may cause water retention, leading to increased flow in arterial vessels. This can cause fluid to accumulate in the lower legs or abdomen, a condition known as edema.

Overall, reducing sodium intake has been identified as one of the most cost-effective measures countries can take to improve population health outcomes.

For a deeper dive into salt and sodium, here’s a comprehensive article for you: Is Salt Good for You? Sodium Facts You Need To Know About.

9 Best Foods for Lowering Blood Pressure

Now that you know the nutrients implicated in hypertension, as well as those that can help to normalize blood pressure, it’s time to get specific and actionable. Here are nine great foods to include in your diet to move toward or maintain healthy blood pressure. Since they’re all plant-based, they’re good sources of fiber. Some are rich in potassium and/or magnesium, and some deliver healthy nitrates that your body can turn into NO. After a brief introduction to each food, I’ll share a couple of fun and delicious recipes that will have you eager to add them to your blood pressure-lowering diet.

1. Garlic

Garlic may reduce blood pressure largely thanks to one of its most potent components, allicin. This organosulfur compound, which is responsible for the bulb’s strong odor, appears to mimic the effect of angiotensin-II inhibiting drugs, as well as acting as a powerful vasodilator. A 2021 randomized controlled trial of 110 participants with nonalcoholic fatty liver disease found that even garlic powder significantly reduced blood pressure compared to a placebo. (I’d love to know what the researchers used as fake garlic powder for the placebo group!) 

A 2025 meta-analysis pooling 108 randomized trials found that garlic not only improved cholesterol and blood sugar levels but also lowered systolic blood pressure by about 4 mm Hg and diastolic blood pressure by about 2 mm Hg. The biggest improvements occurred in people who started with the highest risk.

Here are two garlic recipes to lower blood pressure:

• Green Grain and Sprout Bowl with Garlic Sauce
• Sautéed Garlic Green Beans

2. Ginger

Ginger is another pungent spice that can help normalize high blood pressure. Compounds in ginger fight inflammation and oxidation, suppress platelet formation, and reduce serum cholesterol. One of these plant compounds, 6-gingerol, has been studied extensively by pharmaceutical researchers looking to formulate better hypertension drugs with fewer side effects.

A 2018 randomized controlled trial used powdered ginger capsules so that participants, all of whom had type 2 diabetes, couldn’t tell whether they were in the experimental or placebo group. After eight weeks, the group that received the ginger pills had significantly lower systolic and diastolic blood pressure, as well as lower scores on pulse pressure and mean arterial pressure. 

The former refers to the difference between systolic and diastolic blood pressure, an indicator of arterial suppleness, while the latter, a complex combination of systolic and diastolic, is thought to represent blood flow to various organs. So basically, ginger scores a winning 4-for-4 in lowering blood pressure.

A 2019 meta-analysis of multiple studies on the effects of powdered ginger on blood pressure showed that, on average, supplementing with ginger dropped systolic blood pressure by 6 mm Hg and diastolic blood pressure by 2 mm Hg.

A 2025 umbrella review of ginger meta-analyses found that ginger consistently showed modest but significant benefits for cardiovascular risk factors, including blood pressure, particularly in people with metabolic disease.

Here are two ginger recipes for hypertension:

• Blueberry Ginger Smoothie
• Ginger Stir-Fry Snow Peas and Carrots

3. Beets

Beets and beet greens are both rich sources of nitrates, which your body uses to make that all-important nitric oxide (which, as you may recall, we like to abbreviate as NO). (Wouldn’t it be great if someone made a series of public service announcements about beets with the tagline, “Just say NO?” On second thought, maybe that would just confuse people — I’m just workshopping here!)

Beets are also chock-full of antioxidants, as well as magnesium, potassium, and several other minerals. A 2019 study of healthy older adults who drank 70 milliliters of beet juice for a month found their systolic and diastolic blood pressure dropped by 6 and 4 mm Hg, respectively. 

A 2024 meta-analysis of people with hypertension concluded that beetroot juice reliably lowers systolic blood pressure, with a lower and less consistent effect on diastolic readings. 

A 2024 randomized trial in older adults found that nitrate-rich beet juice decreased systolic blood pressure by about 7 mm Hg and improved the oral microbiome — underscoring how nitrate-rich veggies like beets may support vascular health through our mouth bacteria as well as our arteries.

To test the benefits of beets for blood pressure, try out these recipes:

• The Unsweet Smoothie
• Purple Powered Lunch Bowl with Crispy Chickpeas

4. Spinach

Popeye ate spinach at his most stressful moments, which is fitting because spinach is another food that can combat hypertension. A 2015 study found that giving healthy adults a single serving of spinach soup per day significantly lowered both systolic and diastolic blood pressure after just seven days. If you’re wondering, the control group got similarly hued asparagus soup, which was extremely low in nitrates. They also experienced a drop in blood pressure, but not nearly as large as the spinach group. 

Recent reviews of dietary nitrate research conclude that nitrate-rich vegetables like spinach and beets modestly but significantly improve blood pressure and vascular function, particularly in people with elevated blood pressure.

To reap the benefits of spinach for blood pressure, give these recipes a go:

• Vitality Smoothie Bowl
• “Cheesy” Spinach Lasagna

5. Pomegranates

Pomegranates are another colorful food that can lower your blood pressure. Researchers have found that pomegranate juice can reduce hypertension by inhibiting serum ACE activity (just like the ACE inhibitor class of antihypertensive medications). A 2017 meta-analysis of eight randomized placebo-controlled clinical trials found that pomegranate juice lowered systolic blood pressure by an average of 5 mm Hg and diastolic blood pressure by around 2 mm Hg. Interestingly, it had similar effects regardless of trial length or the amount of pomegranate juice consumed.

To see the benefits of pomegranate for blood pressure, try making one of these recipes:

• Pomegranate Balsamic Dressing
• Spinach Jewelled Salad

6. Oats

Oats may lower blood pressure thanks to oodles (that’s a technical scientific term) of fiber. A small 2002 randomized, placebo-controlled clinical trial involving 18 participants with mild to borderline hypertension found that adding whole oat cereal to the diet dropped systolic blood pressure by 7.5 mm Hg and diastolic blood pressure by 5.5 mm Hg in just 6 weeks.

A larger 2021 trial asked participants in the experimental group to add oat bran to their diets. Compared to controls, their blood pressure dropped so much that, on average, their prescriptions for antihypertensive drugs needed to be reduced.

To get oats working for you, try the recipes below:

• Omega Baked Oatmeal
• Kale and Mushroom Oat Groats

7. Watermelon

Watermelon is so yummy, I don’t even have to try to convince folks that it’s one of the healthiest foods around. But it’s earned inclusion, so here goes. Watermelon contains two signature amino acids, L-citrulline and L-arginine, which are both chemical precursors of that all-important NO. It’s also rich in antioxidant phytonutrients, such as polyphenols and carotenoids, which have been shown to support cardiovascular health.

To eat watermelon for blood pressure, try one of these recipes: 

• Grilled Pineapple Watermelon Skewers
• 2-Ingredient Watermelon Gelato

8. Blueberries

Blueberries are the cardiovascular stars of the fruit family, thanks to their impressive array of polyphenols. A 2010 study of obese adults with metabolic syndrome, for example, found that drinking a frozen blueberry juice drink significantly lowered blood pressure (7.8 mm Hg for systolic and 2.5 mm Hg for diastolic, representing 6% and 4% reductions, respectively). 

These benefits were replicated in a 2015 study of postmenopausal women with hypertension: consuming just 22 grams per day of freeze-dried blueberry powder lowered their average blood pressure by 7 mm Hg (systolic) and 5 mm Hg (diastolic) over eight weeks. The blueberry group also had more supple arteries and higher NO levels in their blood.

To see how blueberries and blood pressure work together, check out these recipes:

• Blueberry Lemon Cooler
• Blueberry Chia Oat Crumble

9. Flaxseed

So far, flaxseeds have achieved the highest documented reduction in blood pressure for any single food. A 2014 “gold standard” randomized, double-blind, controlled clinical trial found that 30 grams per day of ground flaxseed helped people with hypertension lower their systolic blood pressure by an average of 10 mm Hg and their diastolic blood pressure by 7 mm Hg. 

The following year, a meta-analysis of 11 studies found a similar trend, albeit with a smaller effect size. So it’s clear that flaxseeds can benefit people looking to control their blood pressure, possibly due to their high concentration of antioxidant lignan precursors.

Check out these yummy recipes to get some blood-pressure-lowering flaxseed into your diet:

• • Omega 3-Seedy Nut Butter
  • Lentil Flax Loaf

Eat for Your Heart!

High blood pressure or hypertension is a common disorder, and it’s directly linked to the number one cause of death on the planet — heart disease. It’s also highly treatable and, in many cases, preventable. While prescription drugs are the default medical approach, dietary interventions can help prevent and control high blood pressure, especially when those diets include particular nutrients that lower blood pressure.

Whether you have high blood pressure or not, by incorporating the plant-based foods mentioned above, you’ll have a totally natural way to improve your cardiovascular health. And your overall health, too — because unlike with most medications, the only side effects of a healthy diet are good ones!

Tell us in the comments:

• Have you found that your diet affects your blood pressure?
• What are your favorite antihypertensive foods?
• Which mouthwatering recipe from this article will you try next?

Feature Image: iStock.com/fcafotodigital

Read Next:

• The Incredible Power of Diet in Preventing and Reversing Heart Disease + 15 Heart Healthy Foods
• How to Improve Your Sex Life with Food (and Why Sexual Dysfunction Can Be An Early Sign of Heart Disease)

The post Plant-Based Diet for Hypertension + 9 Foods for Blood Pressure appeared first on Food Revolution Network.

Who doesn’t love the side dishes at holiday meals? A long table or sideboard filled with platters and bowls, drawing you in with celebratory colors and rich aromas, can turn a meal into a feast or smorgasbord. Some people might even argue that side dishes are the highlights of these meals.

Indeed, some holiday sides are so ingrained in our cultures that they’re considered “must-haves” — as if it wouldn’t be Thanksgiving, Christmas, Hanukkah, Ramadan (after sunset), or another holiday celebration without that particular side dish. Thanksgiving in the US without mashed potatoes, green bean casserole, cranberry sauce, classic stuffing, or whatever your go-to sides happen to be? As Wallace Shawn says with such emotion in The Princess Bride: “Inconceivable!”

But you know what else many people find inconceivable? That holiday side dishes can be both delicious and healthy. After all, many of the most popular side dishes during the holidays are made with artery-clogging pounds of butter, oil, cow’s milk, white flour, salt, or sugar, none of which are likely to make Santa’s “nice” list for the world’s most health-promoting foods.

Can we keep our holiday side dish traditions while making them kinder on our bodies and the planet? Can we make substitutions that maintain that delicious taste and satisfying mouthfeel while still waking up happy the following morning?

In this article, we’re going to answer these questions (spoiler alert: the answers are both “yes”), as well as share a variety of autumnal, plant-based holiday sides that are popular in the US and many other parts of the world. Side dishes that will love you back — and that you can feel good about sharing with family and friends.

What Is a Side Dish?

A side dish is just what it sounds like — a dish served on the side of a main meal or entrée. (Of course, technically the main dish is served on the side of the side — but that’s probably not important.)

What is important is that side dishes typically incorporate foods and flavors that complement or balance the main dish. If the main is heavy, the sides can be light — and potentially veggie-based. 

With all the deliciousness that sides can confer, some people bring out a bunch of side dishes and consider them a full meal — no main dish required. 

Many conventional side dishes already consist of vegetables and other plant-based foods, so it’s easier to make them without animal products or added sugar than some typical main course dishes. Yet, many conventional holiday side dishes still rely heavily on animal-based and ultra-processed ingredients, so we have some work to do to create healthy versions. Luckily, there are plenty of whole food, plant-based substitutions for ingredients like milk, cheese, eggs, butter, meat, added sugar, refined flour, and excess salt. 

Popular Holiday Side Dishes

Let’s see how the principles of healthy, plant-based substitution play out with some of the most popular and iconic holiday sides. After that, I’ll share some of our favorite recipes that take a holiday side dish and use plant-based substitutes to make something healthier, yet still delicious and festive. 

Mashed Potatoes

Typical mashed potatoes tend to go heavy on the dairy. For a healthier version, skip the butter, milk, or sour cream. Instead, use plant-based milk, tofu, or cashew sour cream. Season with salt (unless you’re sodium-free), and add in generous amounts of pepper and herbs like chives or garlic. Bonus tip: add nutritional yeast to impart a cheesy umami flavor to your spuds. 

Dinner Rolls or Biscuits

If you’re buying premade, you can “healthify” these steaming buns by choosing rolls made with 100% whole grain flour. If you’re baking from scratch, you can use organic whole wheat flour or even try a gluten-free flour. You can “butter” them with a vegan buttery spread, slather them with a tofu sour cream, or go for a more “gourmet” approach by dipping them in olive oil and balsamic vinegar. 

Corn on the Cob

When it’s sweet, corn on the cob is fine by itself. Just leave off the butter. Instead, try seasonings like salt and pepper, or a spice mix like chili and lemon or lime (which tastes amazing!), or Middle Eastern za’atar.

Green Bean Casserole

Green beans are great on their own or drizzled with a dressing. But casseroles often include ingredients like canned fried onions and a cream-based canned soup. You can create a creamy sauce with tofu or plant-based milk, and top the casserole with sautéed onions and mushrooms. If you’re hankering for a crunch, try some slivered almonds or oven-roasted chickpeas.

Stuffing

Many stuffing recipes include meats like sausages. With all the “I can’t believe this isn’t meat” plant-based sausages and meat analogues available these days, this is an easy swap. You can also make stuffing sans sausage and instead recreate their hearty texture using whole, plant-based foods like walnuts, lentils, or mushrooms. Vegetable broth substitutes beautifully for chicken broth. And for the bread cubes, try sprouted whole grain or gluten-free bread.

Cranberry Sauce

The classic holiday cranberry sauce, for many people, is the one that comes out of a can. While the first Thanksgiving at Plymouth in 1621 almost certainly didn’t include cranberries (and most assuredly didn’t require a can opener), the sharp and sweet sauce became a family tradition thanks first to advertising by the Eatmor Cranberry Company, which sold whole berries, and then later Ocean Spray, which popularized the cranberries-in-a-can phenomenon. 

The top concern with many conventional cranberry sauces is that while cranberries can be plenty healthy, added ingredients like sugar or high-fructose corn syrup are not. Also, many commercial cranberry growers engage in environmentally damaging farming techniques. 

Instead of the wobbly can-shaped side dish, make your own cranberry sauce from scratch with organic whole cranberries (either fresh or frozen) and healthier whole sweeteners. You can also add orange juice and zest for extra sweetness and ginger for a bit of spicy zing. 

Sweet Potato Casserole

Sweet potato holiday side dishes often include marshmallows (which contain sugar and/or high fructose corn syrup, as well as gelatin) and more sugar added to the sweet potatoes. The key word in “sweet potatoes” is “sweet.” They’re already sweet — it’s right there in the name!

The simple tweak is to leave out the marshmallows and added sugar. You can substitute a whole food sweetener, enjoy the sweet potatoes’ natural sweetness, or try a savory take and top the casserole with herbs and spices. If your recipe also calls for eggs and butter, you can replace them with plant-based, whole food substitutes. For more on the awesome health benefits of sweet potatoes, check out this article.

Brussels Sprouts with Bacon

Brussels sprouts are not the Jerry Maguire of food; they don’t gaze at bacon while intoning, “You complete me.” Cook Brussels sprouts well, and they can stand on their own. You can roast them with garlic, or combine them in the roasting pan with sweet potatoes and other root vegetables. If you still want a bacon-y vibe to the dish, try a plant-based whole food like tempeh or a vegan bacon substitute to add a smoky, salty, and sweet flavor.

Macaroni and Cheese

In the last few years, the internet has exploded with healthy vegan mac and cheese recipes. In fact, a simple Google search for “healthy mac and cheese” leads to 139 MILLION results. An uninformed observer might even think that, sneezing pandas and milk crate challenges aside, the internet was created for the express purpose of disseminating vegan mac and cheese recipes.

To make a healthy holiday mac and cheese side, you can use a commercial cheese analog or make your own nut cheese cream sauce. The options vary in healthiness from “hey, at least it doesn’t come from a cow” to “this is basically an entire day’s worth of blended veggies.” And many pastas now come in gluten-free, legume-based, and/or whole grain versions. If you want to be hardcore healthy, you can also shred a whole food like potatoes or cauliflower to mimic the texture of noodles, or use a spiralizer to make veggie noodles.

5 Plant-Based Holiday Side Dish Recipes

After making the side dishes below, you might find yourself wondering why you ever made traditional dishes with meat, sugar, and dairy. The plant-based versions provide delicious flavors and textures, but with healing ingredients that are comforting and nourishing. 

Serve the Broccoli Mac ‘n Cheese if you want to wow your guests. Make the Tempeh Sausage Stuffing for a hearty and satisfying side that’s good for you and your holiday guests. Create a thick and naturally sweet Pomegranate Cranberry Sauce using fresh cranberries and pomegranate juice. Provide a bright, yet earthy side with the Lemon Thyme Brussels sprouts. And add even more veggies to the holiday table with the Slow Cooker Cauliflower Mash (without anyone knowing that it’s made with veggies!). 

1. Broccoli Mac ‘N Cheese

What if you could get all the creamy and delicious comfort of mac and cheese without all the unhealthy ingredients? Well, we have good news — you absolutely can! Not only will you get all the comforting feels with this recipe, but this Broccoli Mac ‘n Cheese also comes with long-term health benefits from the fiber, phytonutrients, and healthy fats that replace saturated fat and processed ingredients. This dish is made with whole foods like cashews, nutritional yeast, and miso, and is as creamy and satisfying as the fun mac ‘n cheese holiday side you might have enjoyed as a kid.

2. Tempeh Sausage Stuffing

Substituting plant-based foods for meat can lead to enormous health benefits. Research shows that organic soy products may lower LDL cholesterol levels, reduce inflammation, and, in tempeh’s case, improve digestive health due to its high fiber content. In this holiday-worthy side dish recipe, tempeh adds a rich texture when cooked with whole grain bread. And the fennel and other spices give it a delectable, aromatic flavor. 

3. Pomegranate Cranberry Sauce

Using whole cranberries, phytonutrient-rich pomegranate juice, and fresh cinnamon and ginger, Pomegranate Cranberry Sauce will change the way you think about cranberry sauce. This sauce side has all the zing of traditional cranberry sauce, plus lots of nutrition from cranberries, pomegranates, and spices. What’s more, no gelatin was necessary to create a perfectly thick sauce! (Read: plants are magic all by themselves!)

4. Lemon Thyme Brussels Sprouts

Bright lemon paired with earthy thyme makes these Brussels sprouts shine on their own as a holiday side. This simple dish will tempt your taste buds, satisfy your belly, and nourish your body. Pair it with Mushroom Gravy for an extraordinary holiday side experience that will make a big (plant-based food) impression on your guests! 

5. Slow Cooker Cauliflower Mash

Oh-so-silky, creamy, and bursting with nutrition, you might want to plan on doubling this batch of cauliflower mash before you head to the grocery store. It’s a nice alternative to traditional potato mash and a yummy way to get some cruciferous vegetables onto your holiday dinner table. Make it complete by drizzling Mushroom Gravy on top!

Let Your Holiday Sides Shine

Many people love holiday meals, and side dishes are a big part of that love. There are many to choose from, including some popular side dishes we have come to expect thanks to familial and cultural traditions. But they’re not always full of ingredients that are good for us. Luckily, since so many of them are already vegetable-based, we can easily make them healthy additions to our holidays with just a little tweaking. With substitutions, seasonings, and various combinations, we can turn plant-based holiday sides into enduring, beloved hits.

Tell us in the comments:

• What holiday side dishes do you love that you can make healthy this holiday season?
• Are there any side dishes you haven’t tried but are curious about?
• What other holidays do you celebrate and would like to find whole-foods, plant-based recipes to sub for traditional favorites?

Feature image: iStock.com/AlexRaths

Read Next:

• Healthy Starters and Appetizers for All Occasions
• Meal Planning Tips and Recipes for Healthy and Happy Holiday Gatherings

The post 5 Plant-Based Holiday Side Dishes You’ll Love appeared first on Food Revolution Network.

So sometimes, it’s nice to spend time not just on taste and health, but also on a visually pleasing presentation. For some of us, bonus points if those dishes generate likes, oohs, and ahs on our social media posts. And that’s where the vegan charcuterie board comes in.

Charcuterie (pronounced “shar-koo-tuh-ree,” with the “koo” and “ree” accented) boards are a popular food trend at the moment. They’re aesthetically pleasing; constructing them can be a kind of design meditation, calling for creativity and focus in equal measure, and unlike scrapbooking or calligraphy, you get to eat your artwork when you’re done. Thanks to social media, you can share your talent and vision with your friends, too.

Typically a staple of large gatherings, the boards conjure up fancy soirees and sumptuous banquets, while providing a snack or meal for a few family members, or just yourself. 

Charcuterie boards are also known as “grazing boards,” since you interact with them as if they are mini-buffets: have a bite of this, a nibble of that, and well, since you insist, a couple more of these. Think of them as “party platters” with a design budget.

This article will introduce you to charcuterie boards if you’re new to the concept, explain why you might want to make one, and give you ideas for delicious and beautiful plant-based versions.

What Is a Charcuterie Board?

Traditionally, a charcuterie board refers to a presentation of cured meats, aged cheese, and other bite-sized food and snack pairings, all presented on a wooden board. If there ever was a word whose etymology screamed, “OK, vegans, nothing to see here; keep moving,” it’s charcuterie. The word is French for “pig butcher,” and derives from the French chair (meat) and cuit (cooked).

Rather than an extravagance, these foods were a way to preserve meat and cheese in an era before electrified refrigeration. Other preserved items also claim their space on the board, including pickled vegetables, canned fruit, and jams and preserves.

In modern times, the charcuterie board has come to symbolize a kind of rustic elegance. Typically paired with wine, the boards receive cordon bleu treatment at fancy restaurants and wine bars. In France, there are actually shops called charcuteries that specialize in — you guessed it — charcuterie boards.

Is Plant-Based or Vegan Charcuterie Really Possible?

Although charcuterie boards have traditionally highlighted animal products, vegans have been getting into the act in recent years. If we can buy plant milks, plant-based cheeses, and plant-based meats that increasingly rival the originals, then why, the thinking goes, shouldn’t anyone also be able to enjoy a lovely and yummy plant-based grazing plate? After all, if the linguistic origins of charcuterie are meat-based, then I feel compelled to point out that the etymological root of “grazing” is plant-based: the Middle High German grasen, meaning grass.

A Google Image search for “vegan charcuterie board” will instantly convince you that this is now a thing. As I gazed at image after image, I was struck by their beauty and variety. Forget about salami and Gouda squares; grazing boards and plant-based tidbits are a match made in culinary heaven! They really showcase the colors and textures of plant foods, and provide a perfect palette for creativity and abundance in the absence of animal products.

To be fair, modern charcuterie boards — even non-vegan versions — have evolved into much more than the traditional cured meat and cheese versions. Now, these boards can feature any combination of snack-sized food items, including grapes, olives, melon cubes, nuts, crackers, and crudités. Add some tasty plant-based meats and cheeses, and you’ve got a grazing board that any pig butcher could envy.

Benefits of Making a Vegan Grazing Board

If you like the idea of a charcuterie board, but don’t fancy the health and environmental impacts of eating animal products, you can make it vegan or plant-based, thereby keeping the baby while throwing out the bathwater (a really weird expression, if you think about it).

1. No cooking is required.

Also, the boards don’t require any cooking, as they’re typically served at room temperature. And unlike meats, plant-based ingredients can be eaten raw. If you’re pressed for time, skipping the cooking part can also help get yummy food on the table in a jiffy.

2. They’re fun to put together.

Not that speed has to be the key factor here — you can also have fun putting together your boards by thinking of them as craft projects. Check out some of the posts on this Instagram account for inspiration. And hey, if you’re very artsy (or crafty), why not aim high and render the Mona Lisa, Starry Night, or The Scream in carrots, celery, olives, almonds, and hummus? Your social media followers will love it!

3. They’re aesthetically pleasing.

Even if you weren’t a fine arts major, you can still derive great pleasure from the aesthetic qualities of plant-based grazing boards. I mean, the colors! The textures! The variety! Even a simple board, with sliced yellow and red peppers, carrots, and some nuts and dried fruit, can spark creativity and joy in both the maker and the eater alike. And the extra effort communicates that this meal is special, and so are the people gathered around the table — even if they’re the same people as always.

4. They’re family-friendly.

Grazing board construction is a great family activity. And unlike Scrabble, there’s no dictionary required. As long as an adult retains control over knives and peelers, young children can participate fully. You can even aim for group enlightenment through contemplation of impermanence by creating a unique work of art, and then eating it, a la Tibetan sand mandalas.

5. They’re versatile.

Another nice thing about boards is their versatility. They work as appetizers, snacks, small meals, potluck offerings at gatherings, and, if you pack the ingredients in separate containers (here are some nifty, plastic-free container options), throw-together-on-the-go picnic dishes. Depending on how fast you drive and take curves, I suppose you could put the board together at home and then transport it carefully to the picnic site.

6. They encourage food exploration.

Thanks to the elegance and novelty of the boards, you have the freedom to introduce new foods and food pairings into your life. Where else would you see cherry tomatoes, clementines, pickles, and pistachios on the same plate? Boards are a great way to introduce family and friends to plant-based foods that are unfamiliar to them, whether it’s uncommon fruits and vegetables like pomelos and endive, or meat and cheese analogs that look and taste like the originals (or even better!).

How to Make a DIY Vegan Charcuterie Board

Charcuterie boards typically tilt toward savory with a little bit of sweet mixed in. But you should feel free to experiment with different flavor pairings. If you’re completely overwhelmed by the blank canvas (that’s a metaphor; I strongly recommend a wooden board, and not an actual canvas from an art supply store) and the virtually unlimited variety of things to paint it with (again, metaphor), you might start by choosing a constraint to reduce your choices.

Start with a Theme

Consider starting with a theme. For example, all the produce is local and sourced from a nearby farmers market. Or you could go with food you can only get in season. During May in the Northern hemisphere, that might look like asparagus, spring greens, radishes, snap peas, sugar peas, and strawberries.

You can also guide your choices by sticking to a particular cuisine: Mediterranean (olives, hummus, almonds, figs, flatbread, and grapes); Japanese (pickled cucumber, veggie sushi, edamame, papaya, wasabi peas); and so on.

Or you can just use color as your guide. Aim for the rainbow (red strawberries, orange carrot sticks, yellow squash rounds, green broccoli spears, handfuls of blueberries, indigo plums, and violet cabbage), or limit yourself to one or two colors. On game days, you can root for Michigan with a blue and yellow-themed board, or cheer on the Mets through blues and oranges. Even if you’re a Cleveland Browns fan, white cauliflower and orange carrots can reflect your loyalty.

What To Include on Your Charcuterie Board

In terms of balancing the various elements, you can do whatever you want, of course. But if you’re looking for guidelines as a beginner, here are some typical form factors: something pre-sliced (cucumber rounds, tempeh “bacon,” plant-based cheese slices), something that needs slicing (a round of whole-grain sourdough bread, or a wheel of plant-based cheese), something to spread (hummus, baba ghanouj, soft “cheeze”), and accents (nuts, cubed veggies, small fresh and dried fruits). 

Meat Analogs

If you want to pay homage to the charcuterie board’s meaty origins, you can feature plant-based meats as well. These can range from grilled mushrooms, which can approximate the texture and umami flavor of meat, to marinated and baked tofu, plant-based sausages, and even quite convincing sliced, deli-style plant meats. 

Dairy Analogs

For dairy equivalents, you can make your own nut- or seed-based versions, or find commercial versions of just about every kind of cheese or cheese spread. At a natural foods store the other day, I passed a display of non-dairy smoked Gouda slices, feta cubes, Brie wheels, and a chunk of pepper jack, along with several different varieties of cream cheese. All of them were, remarkably enough, cow-free.

Fruits, Vegetables & Nuts

To fruitify your board, you can mix and match fresh and dried fruit, as well as add some spreadable sweetness and tanginess with natural fruit jams. Think red and green grapes, and maybe apple and pear slices. Get your veggies on with raw or pickled vegetables, and don’t forget the gut-loving fermented foods like sauerkraut, kimchi, and pickles. Olives are great, too, and a decent deli or supermarket may carry dozens of different kinds. Just make sure to alert your guests if they need to watch out for pits. And as long as no one is allergic, nuts and seeds can provide crunch and a lovely dose of omega-3s. 

Dips & Condiments

You can also go to town with various dips and condiments. Bean-based dips and spreads range from classic hummus to Southwestern bean dip to jaunty white bean and miso sauce. Veggie-based dips, including cheeze sauces made from root veggies like potatoes, carrots, or winter squash, can lend both color and nutritional excellence to your boards. You can add herbs and spices, either fresh (chopped parsley and basil, for example) or as a seasoning to sprinkle on top. And optionally, offer bread or crackers as “boats” for delivering the dips and finger foods to your mouth.

Consider a Beverage Pairing

Since fancy charcuterie boards are traditionally paired with wines, you may want to get in on the fun in a flavorful and non-alcoholic way. Think about pairing your grazing board with different kombucha varieties, mocktails, sparkling water with lemon or lime, or iced teas.

Have Fun Arranging & Eating Your Food!

Once you’ve chosen the elements for your board, it’s time to tap into your inner artist and start arranging them. You can use a regular wooden cutting board, a platter, or even splurge on a designated charcuterie board. Here’s a simple wooden board with a handle, and a fancy set that includes an expandable cheese board, round platter, dipping bowls, and cheese knives. You can also complement the main board with small dishes or bowls, either on the board or to the side, for accents and dips. Here’s a 6-piece ceramic set to consider.

In the interest of hygiene and elegant manners, I suggest including utensils so you don’t have to touch all the food with your fingers. These can include tongs, adorable little utensils, and even eco-friendly toothpicks.

5 Delectable Recipes to Make for Your Grazing Board

Ready to tap into your creativity and start your piece of plant-based charcuterie art? We have the basics to get you started — a creamy spread (Herbed Cashew Cheeze), a crispy cracker to carry the spread (Crispy Rosemary Cracker Thins), pickled veggies (Pickled Carrots and Cauliflower), pre-sliced plant “meat” (Tempeh Bacon), and a crunchy accent (Sesame Coated Almonds). From there, we invite you to make it more colorful and vibrant with your own additions like delicate herbs from your garden, fresh-cut vegetables from your local market, or homemade fruit preserves from your kitchen. And, most importantly, snap a photo of your art and share it with us below or tag @foodrevolutionnetwork on social media!

1. Herbed Cashew Cheeze

What’s a charcuterie board without a creamy, rich, and flavorful (plant-based) spread? Herbed Cashew Cheeze is simple to make as long as you have a blender (even a hand-held immersion blender works!). What’s really cool about this cheeze is that you can swap the herbs depending on your board’s theme. Add rosemary and oregano for an Italian theme, basil and cilantro for an Asian theme, or parsley and dill for a Mediterranean theme. The options are endless!

2. Crispy Rosemary Cracker Thins

Cracker-making in your own kitchen has never been easier! Make these crispy thins ahead of time and store them in an airtight container in your cupboard until you’re ready to create your charcuterie board. Use rosemary and oregano as the saveur du jour (a fancy French way of saying “flavor of the day”) or select other herbs to fit the charcuterie theme of your choice. Add plant-based cheese, hummus, and bean dip to the board so your guests have spreadable options to top on their crispy crackers.

3. Pickled Carrots and Cauliflower

Every charcuterie board deserves a tasty pickled item. Use the marinade in this recipe to create a variety of pickled vegetables. If you don’t have carrots and cauliflower on hand, try radishes, beets, or peppers. Or, if you’re creating an Asian-themed board, opt for fresh ginger slices. Your guests will think you labored over these crunchy and tasty delights for hours when actually they take only 10 minutes to prep!

4. Tempeh Bacon

This environmentally friendly and healthy, protein-rich plant food is everything you’d ever want in a plant-based appetizer — savory, smoky, and satisfying — complementing the other board items perfectly. The trick for getting tempeh to absorb all the delicious marinade flavors is to steam or boil it first for about 15 minutes, which softens the tempeh and allows the marinade to get fully absorbed. After that, making this recipe is a piece of (tempeh) cake!

5. Sesame Coated Almonds

Who doesn’t love crunchy nuts as part of their healthy snacking? (Nut-allergic friends, we have a substitute for you that is just as good as almonds!) Soft raw almonds become snacking delights when roasted or, if you’re lucky enough to have a dehydrator, dehydrated. Scatter them across the board as a part of your art creation, or place them neatly in a bowl with a spoon for serving. Pro tip: double the batch because they’ll go fast!

Graze Away!

Charcuterie boards can be a fun way to add a vibrant touch to your culinary life. And they aren’t just for meat and cheese eaters anymore. Plant-based eaters can partake as well. Now you can whip a vegan charcuterie board up for yourself at home and share your creation online. Or make one to impress your next small gathering with a tasty, creative, aesthetically pleasing, and healthy culinary experience.

Tell us in the comments:

• What are your favorite plant-based grazing board items?
• What ingredients will you experiment with in your next grazing board?
• What are your favorite presentation-centric ways to share appetizers and small plates?

Feature image: iStock.com/jenifoto

Read Next:

• Healthy Starters and Appetizers for All Occasions

The post How to Make a Healthy, Vegan Charcuterie Board appeared first on Food Revolution Network.

I’m speaking, of course, about flatulence.

It’s not exactly a secret that some of our favorite and healthiest plant-based ingredients come with, shall we say, a chorus of side effects.

If you’ve experienced that “aromatic wind beneath your wings” feeling on a diet rich in fruits, veggies, whole grains, and legumes, don’t despair. You’re not alone, and it doesn’t mean you’re doing anything wrong.

Gas is a normal part of digestion, especially when you’re eating fibrous foods like whole fruits and vegetables. But that doesn’t mean it’s not sometimes uncomfortable, smelly, and potentially awkward in social situations.

So let’s explore how to minimize that gas and make eating and its aftermath a more comfortable and pleasant experience for you and everyone around you. We’ll identify potential causes of gas, reveal tips for reducing it, look at how to make foods easier to digest, and share a few plant-based recipes that should be easy on your digestion.

Why Do We Get Gas?

Being gassy doesn’t necessarily mean that anything’s wrong. Your digestive system produces gas because not all food gets fully digested in your small intestine. Some components, like dietary fiber and resistant starches (so named, I’m imagining, because they chant “Heck, no, we won’t go!” as they march through your digestive tract) make their way to your large intestine relatively intact.

And you get a lot more of these components on a plant-based diet of fruits, vegetables, whole grains, nuts, and seeds than on a diet of processed foods and foods of animal origin. (In fact, there is no fiber, and there is no resistant starch found in meat, dairy, eggs, bottled oils, or added sugar.)

Once these undigested carbohydrates arrive in your large intestines, they become food for your probiotic bacteria. As the gut microbes break down fiber and starch, they produce gas as a natural byproduct of the fermentation process. Think of it as your own private champagne cellar, where tiny bubbles build up enough “vintage” pressure (a fizzy bottle can hit 87 pounds per square inch!) to make you pop the cork at the least convenient moment. The “end product,” as it were, consists mostly of non-smelly gases like nitrogen, carbon dioxide, hydrogen, and oxygen. The odor, if any, comes from trace compounds that pack a punch far beyond their tiny parts-per-million presence. These include various sulfur compounds, ammonia, volatile fatty acids, and others. Some people’s gas also contains a bit of methane, which can make flatulence technically flammable.

(Weird side note: A friend once told me she tested this with her husband holding a lit match above the scene of the crime. He claimed a tiny flare shot up. I do not recommend trying this at home.)

The amounts and types of gas produced can vary greatly based on your microbiome and your diet, as well as your genetics. In general, you can expect that there might be some gas after eating fiber-heavy meals.

If you’re experiencing excessive gas, painful bloating, or changes in digestion, it could be the result of adding too much fiber too quickly. It might also be a symptom of a more serious disorder, such as IBS, food sensitivities, or a lack of digestive enzymes.

For more on digestive enzymes, including how they work and whether they’re worth taking as supplements, check out our full article here.

Gas can come not just from your gut bacteria fermenting the fiber and starches in your colon, but also from swallowed air (like when drinking carbonated beverages or eating too quickly).

The Difference Between Gas and Bloating

On a plant-based diet, you may experience both gas and bloating, especially if you’ve recently increased your fiber intake. By identifying which symptom you’re dealing with, you can take more targeted steps to feel better. Let’s look at the differences.

Gas is pretty self-explanatory: You’ve got gas, and you’re either passing it or struggling heroically to keep it in (think elevators, airplanes, church, and first dates). And it comes with a feeling of pressure in your gut that can be (temporarily) relieved with each expulsion.

Bloating, on the other hand, is the feeling of fullness, tightness, or pressure in your abdomen. It can happen with or without gas and might not always result in noticeable flatulence.

Some causes of bloating include:

• Slowed digestion or constipation, which causes food to sit longer than it should in your digestive tract
• Water retention, often related to hormonal changes or salty meals
• Food intolerances
• Poor gut motility, where your digestive muscles aren’t moving food along efficiently
• Overeating or eating too quickly, which can lead to feeling backed up

The Most Gas-Producing Foods on a Plant-Based Diet

Many healthy plant-based staples are known for causing gas, especially when you first increase your fiber intake by adding large quantities of these foods to your diet in a short time. That means you don’t need to cut these foods out entirely — instead, you can reduce them and increase your consumption slowly and incrementally. (You’ll find more strategies for keeping things calm in your tummy later in this article.)

Let’s look at the top “contrib-tooters” to gasiness.

1. Beans and Lentils

Legumes are rich in fiber and contain oligosaccharides, a type of carbohydrate that’s tough to digest, at least by your digestive system. Your gut bacteria happily ferment them, and that fermentation creates gas.

For more on legumes, see our article here.

2. Cruciferous Vegetables

Veggies like broccoli, cauliflower, cabbage, and Brussels sprouts are packed with fiber and sulfur-containing compounds. These can lead to gas and sometimes bloating, especially if you’re not accustomed to eating them regularly. And sulfur, which in medieval English was called brimstone and associated with the fiery torments of hell, can cause that particular “farty” aroma.

3. Whole Grains

Brown rice, oats, quinoa, whole wheat, and other whole grains contain fiber and resistant starch, which feed gut bacteria and produce gas as a byproduct.

4. High-FODMAP Foods

FODMAPs are a group of fermentable carbs found in many plant foods. (In case you find yourself on Jeopardy! and the category is Short-Chain Fatty Acids, the acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. And don’t forget to give your answer in the form of a question!)

FODMAPs are generally health-promoting, since they feed your beneficial gut bacteria, but they can cause digestive symptoms in some people. High-FODMAP foods include legumes, nuts, wheat, dairy, certain fruits, as well as onions and garlic, which deserve their own category thanks to their unique contributions to your signature scent.

5. Onions and Garlic

These and other members of the allium family (like leeks, chives, and scallions) contain fructans, a type of fermentable carbohydrate that can cause gas and bloating, particularly in people with IBS or a sensitivity to FODMAPs. They also have a high sulfur content, which, as we’ve seen (or rather, smelled), can produce odoriferous gas.

For much more about alliums, including their amazing health benefits, you can check out our full article here.

How To Make Plant-Based Foods Easier To Digest

Most people find they don’t need to remove these foods from their diet to vanquish persistent, frequent, and smelly gas attacks. Here are several proven strategies to help your gut bacteria digest them more completely with fewer unwanted byproducts.

First, soak and rinse legumes and whole grains before cooking them. You can soak grains for a few hours or even overnight. Legumes can soak for 48 hours, as long as you pour off and replace the water every 12 hours to prevent the beans or lentils from fermenting in the bowl. Do a final rinse just before cooking.

Soaking and rinsing grains and legumes helps break down the alpha-oligosaccharides, which means your gut microbes have to do less digesting. That subdues the fermentation party, which means less tooting.

As an added benefit, soaking and rinsing can start the sprouting process and increase nutrient bioavailability.

You can also reduce flatulence by cooking grains and legumes for longer periods. Slow cooking and simmering can reduce the amount of undigested starch that reaches the large intestines.

For more on healthy, plant-based slow cooking, check out our article on The Joys and Benefits of Slow Cooking.

Another way to reduce flatulence is to add a strip of kombu to cooking legumes. Kombu, a type of sea vegetable in the kelp family, leaches an enzyme into the bean water that predigests some of the short-chain carbohydrates. It also tenderizes the skin of the beans, allowing some of their natural sugars to migrate into the cooking water.

Some spices, including cumin, fennel, and ginger, also act to reduce fermentation and gas production in the large intestines.

A fundamental strategy that I’ve already mentioned but which bears repeating is to introduce higher levels of fiber into your diet gradually. Dr. Will Bulsiewicz, author of The Fiber Fueled Cookbook (one of our Top 12 plant-based cookbooks), likens your digestion to a muscle that gets stronger with training.

You wouldn’t start weight training by trying to deadlift 250 pounds; you’d start with a light barbell and work your way up. Similarly, you can build up your gut’s capacity to handle and benefit from fiber and resistant starch by starting small and building up — resistant starch resistance training, if you like.

The Academy of Nutrition and Dietetics recommends not increasing total fiber intake by more than five grams each day until the desired intake is reached. For some people, increases should be spread over the course of weeks or even months. How much fiber should you aim for at the high end? At least 40 grams of fiber per day appears to be optimal.

In addition to what you eat and the amounts, how you eat is also important. Eating slowly and chewing thoroughly activates enzymes in your saliva that can jumpstart digestion in the mouth and esophagus, leaving less work for the bacteria in your colon.

Finally, adding probiotic and prebiotic foods into your diet can improve digestion over time by supporting the growth of colonies of beneficial bacteria.

Natural Remedies and Strategies To Reduce Gas

Beyond food, other remedies can help tame the toots.

Herbal teas (peppermint, ginger, chamomile, fennel, lemon balm, etc.)

A warm mug of herbal tea can do more than soothe your spirit — many herbs contain volatile oils that relax intestinal smooth muscle, speed gastric emptying, and let trapped bubbles escape upstream as a demure burp instead of migrating south.

Randomized trials and clinical reviews show that peppermint tea, in particular, cuts abdominal pain, bloating, and flatulence in people with functional gut disorders, with no serious side effects when taken as tea or enteric-coated capsules (which stay intact in the stomach so they can do their thing once they reach your intestines).

Chamomile, lemon balm, star anise, and fennel have weaker (but still positive) evidence and are considered safe for most people. Sip a cup about 20 minutes after the meal, and skip it only if you have reflux, since the same muscle-relaxing effect can sometimes loosen the upper esophageal sphincter and allow food that’s reached your stomach to pop back up into your food pipe.

Gentle movement or yoga after meals

Staying put after eating encourages gas to pool in the bends of the colon. A 2006 study found that patients who gently pedaled on a stationary bike in short five-minute sets cleared nearly twice as much gas as when they lay still. They also reported less bloating and abdominal distension.

Light walking, “wind-relieving” yoga poses, and seated torso twists work the same magic by using gravity and core muscle contractions to herd bubbles toward the rectum for an early exit. This doesn’t reduce flatulence, but enables you to deal with it quicker and with less discomfort.

Activated charcoal

Charcoal’s porous surface can adsorb gases and the odor-causing compounds that ride with them. (I had to look up “adsorb.” It means to attract and hold molecules of another substance on the surface only, as opposed to “absorb,” which is where the substance soaks into the interior, like water into a sponge.)

Charcoal binds other things, like medications and micronutrients, so reserve it for occasional heavy-bean nights, take it at least two hours away from prescriptions or supplements, and avoid long-term daily use.

Digestive enzyme supplements

If your digestive system feels overwhelmed by beans, crucifers, or other fiber-rich all-stars of a plant-based diet, digestive enzymes might be helpful. These supplements can provide your body with a boost of the very enzymes it needs to help break down tough-to-digest carbohydrates, proteins, and fats — before they cause bloating, gas, or discomfort.

While your body naturally produces digestive enzymes, some people don’t make enough, especially as we age, or during times of stress or chronic inflammation. That can mean more undigested food reaching your colon and more fermentation (read: more gas). Enzyme supplements help take the pressure off your digestive tract, easing the workload and making mealtimes more comfortable.

One of the most effective and well-studied enzymes for gas relief is alpha-galactosidase, the active ingredient in products like Beano®. It targets hard-to-digest sugars in beans and cruciferous vegetables, working in your small intestine to reduce fermentation before it even starts.

But for broader digestive support — including help with proteins, starches, fats, and fibers — you might want a more comprehensive enzyme blend. (At FRN, we like MassZymes by BIO Optimizers. You’ll find more info about their product, and a link to get an FRN member discount, in the Editor’s Note at the bottom of this article.)

For more on digestive enzymes, see our article here.

Limit consumption of carbonated beverages and sugar alcohols

Seltzers, sodas, and even some “sugar-free” sweet snacks can contribute to gas. The carbonation itself introduces air into the digestive system (as many class clowns discovered when a big swig of soda pop enabled them to burp the entire alphabet).

Sugar alcohols, common in sugar-free snacks, such as sorbitol and xylitol, ferment in the gut and can be hard to break down. Small amounts — like what’s found in chewing gum or mints — are unlikely to be a problem, but using sugar alcohols as a sweetener in desserts might not feel great to your tummy.

For the low-down on sugar alcohols and other sugar alternatives, we’ve got a comprehensive review here.

Mindfulness

Your gut and brain run on the same nerve highway: when you’re tense, digestion slows, gut sensitivity rises, and even normal amounts of gas can make you feel like a blown-up balloon about to meet a very sharp needle.

A 2002 study found that mindfulness-based stress reduction and acceptance-oriented cognitive-behavioral therapy, which incorporates mindful exposure, improved IBS symptom severity and quality of life. Daily five-minute breathing or body-scan sessions won’t eliminate gas production, but they can help dial down the discomfort and the urge to clench, allowing bubbles to pass easily and quietly.

Gas-Friendly Recipes To Support Digestion

Looking for plant-based meals that are gentle on digestion? These gas-friendly recipes are designed with your gut in mind, featuring ingredients and techniques that help reduce bloating and support comfort after eating. From fermented cabbage with carminative herbs to pressure-cooked beans and a soothing digestive juice, each dish brings flavor and function to your plate (or glass).

1. Homemade Green Cabbage Saurkraut

This Homemade Green Cabbage Sauerkraut isn’t just tangy and crunchy; it’s crafted to support better digestion. Made with green cabbage and a blend of fennel, caraway, and mustard seeds, this naturally fermented recipe delivers probiotics that help nourish your gut while the gas-inhibiting herbs work to reduce bloating and digestive discomfort. A forkful with meals can make a big difference in how you feel after eating.

2. Creamy Instant Pot Pinto Beans

If beans usually leave you feeling bloated, these Creamy Instant Pot Pinto Beans are a gut-friendly upgrade. Soaking and pressure cooking the beans helps break down gas-producing compounds, and cooking them with a strip of kombu (a digestive-supportive sea vegetable) enhances their tolerability even more. The recipe includes onion and garlic for depth of flavor, but they’re completely optional for those with sensitive stomachs or who don’t tolerate alliums well. With warming spices and tender beans, it’s a satisfying and soothing dish for any digestive system.

3. Digestive Wellness Juice

Packed with soothing and anti-inflammatory ingredients, this Digestive Wellness Juice is designed to calm the belly and support smooth digestion. Ingredients like fennel, ginger root, and pineapple are well known for their ability to relieve gas, reduce bloating, and support gut motility. Combined with kale, turmeric root, and lemon juice, this refreshing blend offers a daily dose of digestive wellness in every glass.

Conclusion

Gas on a plant-based diet is not uncommon, especially if you’ve recently made the switch or have started eating more fiber-rich foods. By experimenting with small changes, you can often reduce symptoms without giving up the foods you love.

The long-term benefits of eating more fiber — better digestion, a healthier gut microbiome, lower inflammation, and improved overall health — are well worth a little trial and error in the beginning. And many people find that once their gut adjusts, gas becomes much less frequent and less bothersome.

Tell us in the comments:

• Have you ever had to adjust your diet because of gas or bloating?
• What foods or tricks have helped you tame the toots?
• Any funny (or awkward!) stories you’d be brave enough to share?

Read Next:

• Plant-Based Protein: Best Sources & How Much You Actually Need

Featured Image: iStock.com / Aamulya

The post How to Prevent Gas on a Plant-Based Diet: Tips, Foods, and Recipes appeared first on Food Revolution Network.

Protein also gives your body energy, although that’s not its main role. It can also help keep your immune system strong (because proteins are a component of your immune system). Eating protein also has the benefit of keeping you feeling full longer. If weight loss is a goal, it’s helpful to know that protein can help ease hunger, boost metabolism, and reduce cravings.

What we call protein is made up of 21 amino acids. Your body can make 12 of them, but there are 9 that are called the “essential” amino acids because you need to get them directly from your food.

As long as you’re eating a variety of whole foods and getting enough total calories and overall protein, you should meet your needs for all nine essential amino acids. The notion that you need to combine foods (especially plant-based foods) to get the right balance of amino acids (also referred to as complete proteins) is a myth.

For more on the protein-combining myth, watch this video from Dr. Michael Greger:

Animal Protein vs Plant Protein: Protein Sources Matter for Health

Where your protein comes from matters, and contrary to popular belief, animal-sourced proteins like meat and whey protein may be inferior to plant protein when it comes to your long-term health.

In a 2018 study published in the International Journal of Epidemiology, researchers followed 81,337 participants for 6–12 years. The researchers looked at the percentage of protein from animal and plant sources for these participants. They found that the risk of cardiovascular death steadily climbed with higher consumption of meat protein, but fell steadily with increased protein consumption from nuts and seeds.

In addition, a 2003 research review published in The American Journal of Clinical Nutrition confirmed that diets lower in meat consumption led to greater longevity.

The researchers also noted that the longer a person’s adherence to a plant-strong diet, the lower their risk of mortality and the higher their life expectancy.

At least one of the reasons may have to do with insulin-like growth factor (IGF-1). Research suggests that animal protein, in particular, causes higher levels of IGF-1, which may increase your risk of cancer and many age-related diseases.

Of course, it’s also the case that many animal-based protein foods — like red meat, bacon, and full-fat dairy — come with a lot of saturated fat. Eating too much saturated fat can raise your bad (LDL) cholesterol, which may lead to heart disease, and it may also increase your risk of dementia.

How Much Protein Do You Need?

According to the Mayo Clinic, on average, most people need about 0.8 grams of protein per kilogram of body weight each day. However, requirements vary: as we age, particularly after age 65, our bodies may benefit from up to 1.2 grams per kilogram per day to help preserve muscle mass.

Active people, especially endurance and strength athletes, as well as pregnant and lactating women, might need between 1.2 and 1.7 grams per kilogram daily. The good news is that if you exercise a lot or are making a baby in your womb, you are also likely to eat a lot more calories, which will help you meet your protein needs.

To shed a bit more light for Americans, who are not used to thinking in the metric system, I want to lead you in a quick math calculation. (Leave it to Americans to mix grams and pounds — because why make nutrition simple when it can be a math puzzle?!) In general, protein requirements are tied to healthy body weight. So if you’re obese, you might not need to base your requirements on your current weight, but rather on what you would weigh if you were not obese. If your healthy weight is 150 pounds, that’s 68 kilograms. If it’s 120 pounds, that’s 54 kilograms. If you’re over age 65, and your goal is 1.2 grams of protein per kilogram of bodyweight, and if you weigh 120 pounds, you’re going for 65 grams per day. If you weigh 150 pounds, you’re going for 82 grams daily.

Now, if you eat 2,000 calories per day, and you’re getting 15% of your calories from protein, which is pretty typical across the plant kingdom, then you’re getting 300 calories from protein in a day. There are 4 calories per gram of protein, and 1/4 of 300 is 75. This means that if you are eating 2,000 calories a day, and 15% of your calories are coming from protein, then you’re getting 75 grams of protein each day — again, if you weigh 120 pounds and are over age 65, you might need 65. And if you eat as many calories as the average American, which is more than 3,600 per day, you may get 135 grams of protein daily.

That’s all based on getting 15% of your calories from protein, which is very doable on a plant-based diet. But the key thing to remember is that there are a lot of calories, but there is no protein in bottled oils or added sugars. There is very little protein in white flour. So, if you are a vegan consuming a lot of ultra-processed packaged vegan food, or if you aren’t eating enough total calories, then protein could start to be a concern. That’s another reason to base your diet around whole foods — and to eat enough food overall.

A Note About Plant-Based Protein Absorption and Fiber

Plant-based protein comes from plants like legumes, nuts, seeds, and other natural foods. But although plant-based protein appears to be generally healthier than animal protein, its digestibility and bioavailability can be hampered by the fact that it’s generally accompanied by fiber.

Fiber is critical to maintaining gut health, as well as preventing a number of medical conditions. However, as fiber sweeps out materials in the intestine, it carries a small amount of protein with it.

As a result, protein digestibility on a plant-based diet can be about 10% less than on a more meat-based diet. So, how much protein do vegans need? Some dietitians recommend adding 10% more protein to calculated needs based on the standard RDAs for protein.

This is not as much of a consideration if you regularly consume relatively low-fiber, high-protein plant foods such as meat analogs and tofu, or if you occasionally consume animal products. But if you’re meeting or exceeding your recommended fiber intake, as many plant-based eaters eventually do, you may want to aim for slightly more protein to compensate.

Protein Deficiency Is Shockingly Rare

In 2024, the IFIC Food & Health Survey reported that 71% of US consumers said they wanted more protein in their diet. But do they need it?

This may come as a surprise, but protein deficiency is virtually nonexistent in industrialized countries, even among plant-based eaters.

Most American adults eat substantially more than the recommended amount, averaging more than 100 grams of protein per day. Most Europeans also get more protein than they need.

If you’re eating enough food so you don’t lose weight and eating a variety of whole foods, it’s not hard to consume enough protein.

In general, the only people truly deficient in protein are those who aren’t eating enough calories, which is a serious and potentially life-threatening concern for hundreds of millions of people on the planet who don’t have enough food to eat.

Since there’s no protein in sugar or bottled oils, and very little in fries, chips, or donuts, protein deficiency can also become a problem for “junk food vegans” who eat a lot of processed foods.

Protein deficiency can also be a problem for alcoholics, people with eating disorders such as anorexia, and people struggling with drug addiction — all of whom tend to have diets that are deficient in many essential nutrients.

However, with these exceptions, inadequate protein consumption is almost unheard of in the industrialized world, where starvation is relatively rare.

As surprising as it may sound, we’re beginning to understand that far more people may be suffering from the health effects of getting too much protein than from getting too little.

Can You Get Too Much Protein?

When you consume more protein than your body needs, it isn’t stored as protein. Instead, it’s converted to fat or eliminated through your kidneys, contributing to osteoporosis and kidney stones.

And that’s not the only problem too much protein can cause. The International Scholarly Research Network published a meta-analysis of 31 studies on protein intake and disease, concluding that overconsumption of protein was associated with higher rates of cancer, osteoporosis, renal disease, disorders of liver function, and coronary artery disease.

In some of the most important nutritional research conducted in recent years, Valter Longo, PhD, director of the Longevity Institute at the University of Southern California, and his team published a study in Cell Metabolism in 2014 that tracked 6,381 adults over the age of 50 for nearly 20 years.

The study found that between the ages of 50 and 65, participants who ate a high-protein diet (defined as 20% or more of calories coming from protein) were four times more likely to die of cancer than those who consumed a low-protein diet (with less than 10% of calories coming from protein).

The increase in cancer risk associated with a high-protein diet during these years was on par with smoking 20 cigarettes per day!

Once over the age of 65, however, cancer mortality data leveled off, indicating that for people over age 65, there is no meaningful cancer-fighting benefit to a lower-protein diet. At each age studied, however, those participants who ate a high-protein diet had a fivefold greater risk of mortality from type 2 diabetes.

Overall, the study found that people with a high-protein diet were 74% more likely to die of any cause within the 20-year study period than their low-protein counterparts.

What if we’ve had it all backward? Is it possible that most of us are getting too much protein?

Dr. Longo thinks so. He summarized the findings and concluded that the study provided “convincing evidence that a high-protein diet — particularly if the proteins are derived from animals — is nearly as bad as smoking for your health.”

However, the study’s findings showed that the negative health associations of eating too much protein were mitigated or even eliminated under one condition: when the protein came from plants.

What if You Want or Need More Protein?

If you want to boost your protein levels for any reason, aim for plant-based sources. You’ll see a list of whole plant-based foods that are good sources of protein below.

But should you add refined protein supplements to your diet?

In 2018, the Clean Label Project tested the most popular protein powders on the market — 134 products. They discovered at least one heavy metal in almost all of them. Additionally, 55% of the powders contained BPA, a chemical found in plastics.

Strangely, the plant-based and organic protein powders were not exempt from these problems, and in many cases, fared worse.

Many of the protein powders on the market also contain additional sweeteners, flavorings, fillers, preservatives, and gums. And conventional protein supplements are often made with whey, a dairy protein, which is a by-product of the cheesemaking process.

If you’re going to add more protein to your diet, start with real, plant-based foods. Shelled seeds (hemp, flax, and chia seeds are excellent) or seeds that have been ground into a powder are excellent “supplemental” sources. If you decide to use a protein powder, look for ones that have been third-party tested and don’t use whey or harmful additives.

The good news is, so long as you eat a varied diet based around whole foods and get enough total calories, chances are you can get enough protein from food.

14 Top Plant-Based Protein Sources

Some of the best plant-based protein sources are beans and other legumes. And the percentage of calories coming from protein in foods like tempeh, tofu, and green lentils is higher than in bacon or cow’s milk.

Here are some of the best plant-based protein sources:

1) Organic Tempeh
(1/2 cup, cooked) 16 grams of protein

This fermented soy food has loads of plant protein. Try it as a substitute for bacon on a BLT, chopped up on a tasty salad, or in a stir-fry with some colorful veggies. Tempeh also makes a great addition to chili.

2) Lentils
(1 cup, cooked) 18 grams of protein

Lentils are one of the best plant-based proteins and are a delicious addition to many meals. At an average cost of under $2 per pound (before cooking), they’re a pretty affordable source of protein, too!

Try red, green, brown, yellow, or black lentils. Add them to a power bowl, make lentil soup, or use them in burritos or tacos.

3) Organic Edamame
(1 cup, cooked) 17 grams of protein

This Asian staple is soy in its most natural state. And it can be quite easy to fall in love with!

Eat edamame out of the shell, wrapped in summer rolls, or as a regular protein source in your salad rotation. Just be sure to look for organic edamame varieties to avoid GMO soy.

4) Chickpeas
(1 cup, cooked) 16 grams of protein

Also known as garbanzo beans, chickpeas are a highly satisfying plant-based protein. They’re also the main ingredient in one of my favorite spreads: hummus!

Add chickpeas to salads and bowls, or roast them for a crispy, on-the-go treat.

5) Black Beans
(1 cup, cooked) 12 grams of protein

Chow down on these protein-rich beans any time of the day.

Combine them with whole grains for a protein-packed combo, turn them into a savory spread, or whip them into a nourishing soup. There are even a bunch of black bean brownie recipes online that are not half bad!

6) Hemp Seeds
(3 tablespoons) 10 grams of protein

These tiny seeds pack a powerful dietary punch. They’re rich in plant protein and omega-3 fatty acids.

Small but mighty, hemp seeds are great in smoothies and bowls or sprinkled on salads. Instead of adding protein powder to your smoothies, scoop in some hemp seeds.

7) Quinoa
(1 cup, cooked) 9 grams of protein

This increasingly popular seed (yes, it’s technically a seed and not a grain, even though it cooks and tastes like a grain) seems to be on menus everywhere these days.

Try quinoa instead of rice as a base for bowls, or use it to make a quiche.

8) Organic Tofu
(3 ounces) 9 grams of protein

If you’re not a fan of tofu, you probably just haven’t found your favorite way to eat it. (I sound like a tofu fanatic here, I know, but hear me out!) The possibilities are almost endless with this ancient plant-based protein staple.

Try the extra-firm tofu variety in stir-fries, marinate it in your favorite sauce, bake it, or plop it in a soup. And like edamame, opt for organic varieties of tofu to avoid GMO soy.

9) Almonds
(1/4 cup, raw) 8 grams of protein

A perfect on-the-go snack, almonds are high in healthy fats and other good-for-you ingredients, including fiber, magnesium, and B vitamins.

Eat almonds on their own, smother sandwiches or apples with almond butter, or chop them up and add them as a crunchy addition to your favorite dish.

10) Sunflower Seeds
(1/4 cup, raw) 7 grams of protein

These little seeds have plant-based protein superpowers!

Try sunflower seeds on their own, sprinkled on salads or zoodle dishes, or even made into sunflower seed butter.

11) Oats
(1 cup, cooked) 6 grams of protein

Not just for breakfast anymore, oats can be included in so many recipes!

Make some overnight oats, try sweet or savory oatmeal, throw some into your smoothie, or make oat waffles.

12) Broccoli
(1 cup, cooked) 6 grams of protein

Broccoli is a healthy cruciferous vegetable and a surprisingly good protein source.

Add it to salads, make it into soup, sauté it, or add it to a grain bowl for a protein-packed dish.

13) Chia Seeds
(2 tablespoons) 6 grams of protein

Ch-ch-ch-chia! Sound familiar? For many folks, their only experience with chia seeds growing up may have been via the infamous Chia Pets. But these teeny little seeds are now becoming an increasingly popular superfood because of their high protein, fiber, and omega-3 fatty acid content.

You can make chia seed pudding, use chia seeds in smoothies, or add them to salads and oatmeal. And here’s an important tip: Like flaxseeds, it’s best to grind your chia seeds to ensure you absorb the most nutrients possible.

14) Pumpkin Seeds
(1 ounce, cooked) 4 grams of protein

For many people, roasting fresh pumpkin seeds from a jack-o’-lantern is a fun (and delicious) fall activity. But even if it’s off-season, you can buy these hearty seeds (the hulled version is known as “pepitas”) almost anywhere.

You can eat them as a snack when you travel, throw them on top of salads and bowls, or whip them into hummus or other dips.

Plant-Based Protein Recipes

Getting the protein your body needs is much easier than you think! The wonderful thing about having an abundance of plants in your diet is that protein is found in many plant-based foods, especially nuts, seeds, beans, legumes, and whole grains. When you use them as part of satisfying plant-diverse meals, you’ll never need to ask, “Am I getting enough protein?” again.

Omega Baked Oatmeal is filled with fiber, protein, and omega-3-rich flax, hemp, and chia seeds.

Chickpea Quinoa Salad is light, refreshing, and loaded with plant-based nutrients. Plus, this tasty meal packs in a significant amount of protein to keep you satisfied all afternoon.

Buckwheat, Tofu, and Broccoli Curry is a one-stop shop for flavor and texture galore with creamy coconut milk and fragrant curry. It also takes satiety to the next level with the protein-rich blend of chewy buckwheat and baked tofu.

Enjoy these meals together as a protein-rich meal plan, or spread them throughout the week to incorporate with your favorite plant-based recipes.

1. Omega Baked Oatmeal

Nothing is more comforting than a hearty bowl of oatmeal, especially when you add even more wholesome and healing ingredients.

Omega Baked Oatmeal has no shortage of superfoods to fuel you for a sunshiny day. Omega-3-rich flax, hemp, and chia seeds are full of heart-healthy fats and plant-powered protein. And let’s not forget about our beloved rolled oats, which are an excellent source of fiber as well as, you guessed it, protein! When paired together, this hearty bake provides 15 grams of protein per serving.

This nutrient-packed baked oatmeal is a great way to start your morning. It’s truly the breakfast of champions!

2. Chickpea Quinoa Salad

Chickpeas are among the best plant-based proteins (along with lentils and other legumes). Bonus that they’re fiber-rich and super tasty, too!

Chickpea Quinoa Salad is sure to become one of your favorite lunchtime staples. Chickpeas, fresh herbs, nutty quinoa, and peppery arugula combine for a delightful salad with 18 grams of protein per serving. Now that’s a salad!

3. Buckwheat, Tofu, and Broccoli Curry

Hearty, satisfying, and invigorating, thanks to curry spices, plant-based proteins, chewy buckwheat, and crunchy broccoli, this dish delivers flavor, texture, and nutrition. Our wholesome curry bowl is packed with 33 grams of protein per serving!

Here’s a fun fact about buckwheat: It’s a cousin of rhubarb, so it’s not technically a grain. But its nutrients, high protein content, nutty flavor, and appearance have allowed it to be classified as one.

Bonus Recipe! Ocean’s Protein-Powered Smoothie

The next time someone asks, “Where do you get your protein?” share this tasty, protein-powered recipe with them!

Prep Time: 10 minutes

Serves 1–2

Ingredients:

16 ounces unsweetened organic soy milk (Eden Soy has the highest protein)

2 tablespoons peanut butter

2 tablespoons hemp seeds (shelled)

1/2 teaspoon vanilla extract

1 frozen banana

1 cup frozen cherries, berries, mango, or other fruit

Directions:

Blend until smooth, and drink.

If you use EdenSoy unsweetened soy milk (which provides 12 grams of protein per cup), this recipe delivers 40 grams of protein (less if you use a different kind of plant milk), phytoestrogens, antioxidants, omega-3 fatty acids, and fiber — and it tastes pretty good, too. It’s not a bad way to start your day on a protein-powered path!

The Best Protein Is From Plants!

Protein is essential for your body. And if you want to stay well and avoid disease, it’s best to source most of your protein from plants. Luckily, the plant kingdom makes it easy. There are many high-protein plant-based foods to enjoy!

If you’re over age 65, pregnant, nursing, or an athlete, you may need a little more than the rest of the population. Most likely, you can meet your needs with legumes, nuts, seeds, and other protein-rich foods. But if you struggle to eat enough calories, can’t tolerate soy and other legumes well, or just want an extra boost, you may want to consider adding a supplement.

Tell us in the comments:

• Does this change the way you think about protein?
• What are your favorite plant-based protein foods?

Read Next:

• 7 Healthy Dinner Recipes for Two — Ready in Under 1 Hour!

Featured Image: Image created with Sora

The post Plant-Based Protein: Best Sources & How Much You Actually Need appeared first on Food Revolution Network.

In my twenties, I suffered so badly from an autoimmune condition that there were long stretches when I couldn’t get out of bed, let alone do my job or enjoy life. Eventually, I dragged myself to a registered dietitian who worked at a holistic health clinic in New York City and begged her for help.

While I sat in front of her, weeping with pain, frustration, and confusion, she fire-hosed me with information about autoimmune disease, molecular mimicry, and inflammation. Not once did she even look up to meet my gaze.

All she had to say at that moment was, “Hey, I’m here. I see you. I’m sorry you’re struggling with this. There is a way out, and we’ll get there together. What do you need the most right now?” But she didn’t say any of that.

Looking back, that’s the moment — although I didn’t realize it then — when I decided to become a health coach. 

Unlike traditional medical practitioners who may rush you through an appointment, coaches take the time to understand your unique goals, challenges, and health history. They take a holistic view of your lifestyle, values, and motivations, helping you identify obstacles to progress. In doing so, they can better understand your overall well-being.

Research shows that health coaching can help clients transform their lives. It can help people manage chronic conditions like diabetes and hypertension, achieve meaningful weight loss, and adopt healthier habits that stick. 

The benefits go deeper than physical health, too. Clients often report improved emotional well-being, boosted confidence, and a greater sense of control over their lives.

Enlisting the help of a health coach is one way to create a practical and meaningful action plan for your health — one that is achievable and deeply aligned with what matters most to you.

A subset of health coaches are choosing to specialize further in plant-based coaching. These coaches use the pillars of lifestyle medicine to help their clients enact meaningful and lasting changes to their health, specifically helping people add more whole and unprocessed plant-based foods to their diets. 

So, how does it all work? What exactly is plant-based coaching? Is coaching worth the investment? And most importantly, how do you find the right plant-based health coach to align with your unique goals and needs?

What Is Plant-Based Coaching? 

Plant-based coaches are health coaches with specialized training in whole food, plant-based nutrition, and lifestyle. They are trained to support clients in adopting and maintaining new behaviors and have the expertise to focus on the unique challenges and rewards associated with plant-based living. 

Transitioning to and maintaining a plant-based lifestyle can be challenging. Without proper support, many people return to their old diets after a brief flirtation with plant-based eating.

Why do they give up? Many clients may struggle with a lack of cooking or shopping skills, limited knowledge to make the best nutritional choices, constraints like time or money, and the absence of emotionally supportive relationships.

Others may have concerns about avoiding deficiencies, navigating the ever-more-tempting landscape of highly processed vegan foods, getting enough calories, and dealing with social pressure to conform to familial and cultural eating patterns.

What sets plant-based health coaches apart from other health coaches is their deep knowledge of plant-based nutrition, which allows them to address these specific challenges and needs. 

Plant-based coaches offer powerful, evidence-based solutions and client collaboration to clarify goals, build real skills and understanding, and co-create healthy and well-balanced menu plans.

The Benefits and Impact of Coaching 

As the benefits of health coaching continue to transform lives, even the American Medical Association (AMA) recognizes its potential. 

In a recent statement, the AMA educates physicians about the critical role health coaches can play in empowering individuals: 

“By bridging the gap between the physician and patient, health coaches can help practices improve patient engagement in their care, leading to healthier patients with better outcomes.” 

This alignment underscores the growing recognition of coaching as a catalyst for better health and more meaningful connections in care.

1. Coaching for Overall Well-Being 

Coaching can significantly enhance overall well-being by addressing both physical and emotional health. 

A 2014 review of 13 studies showed that health coaching positively impacted patients’ physiological, behavioral, and psychological well-being and enhanced their social interactions. The researchers highlighted significant improvements in weight control, increased physical activity, and better overall physical and mental health.

Coaching can benefit people across the age spectrum. A 2017 study found that it helped older adults become more physically fit, which improved their mobility and vitality.

The benefits of coaching are so profound that mainstream medical establishments are starting to take notice. A 2014 study conducted at the prestigious Mayo Clinic, involving 100 employees, found that wellness coaching improved quality of life, depressive symptoms, perceived stress levels, and physical, social, emotional, cognitive, and even spiritual functioning. 

2. Coaching for Weight Loss and Management

Health coaching is also a powerful tool for achieving healthy weight loss goals. One study found that obese people who worked with a professional or peer health coach lost almost 10% of their body weight over 6 months.

Another study found that health coaching was associated with significant and sustained weight loss in overweight and obese adults. Participants lost an average of over 7% of their initial weight after 12 months and kept almost all the weight off after 24 months. 

According to a 2018 review article in the American Journal of Lifestyle Medicine, 80% of clinical trials focused on nutrition and weight management coaching reported improvements, demonstrating its effectiveness in helping individuals adopt sustainable habits and achieve their weight loss goals. 

3. Coaching for Chronic Lifestyle Diseases 

Health coaching offers transformative benefits for individuals managing many serious chronic diseases. A 2018 review of 22 studies found that coaching helped people with type 2 diabetes lower their HbA1c levels (a long-term measure of blood glucose levels) and improve their overall well-being. 

A 2019 meta-analysis of 10 randomized controlled trials found that health coaching was linked to improved quality of life and reduced hospital admissions in patients with chronic obstructive pulmonary disease (COPD).

Health coaching has also been found to improve cardiovascular outcomes. A 2016 study showed that participants who received health coaching experienced clinically relevant improvements in key health markers, including blood pressure, cholesterol levels, triglycerides, fasting glucose, body weight, BMI, waist circumference, and cardiorespiratory fitness. That’s a long list of very good news!

Is Health Coaching Covered by Insurance?

We’ve just heard a lot of good news about the effectiveness of health coaching in improving health outcomes. It turns out it’s also effective in reducing healthcare costs. 

Despite this fact and the increasing credibility of health coaching in the medical field, most insurers still do not offer coverage under standard circumstances. 

That’s unfortunate, as the lack of coverage can make coaching inaccessible for some, even as demand grows. However, in certain cases, clients in the US may be able to use Flexible Savings Account (FSA) or Health Savings Account (HSA) funds to pay for health coaching services. 

Health coaching may qualify for reimbursement through these accounts if it is deemed medically necessary and prescribed by a healthcare provider. A Letter of Medical Necessity (LMN) may be requested, and many healthcare plans require the health coach to be certified by the National Board for Health & Wellness Coaching (NBHWC).

Coaches can also help clients bridge the financial gap. Many health coaches offer flexible payment plans and use platforms like PayPal, with multi-payment capabilities, to provide payment options tailored to clients’ financial needs.

Another way coaches can help clients with reimbursements is by partnering with licensed healthcare providers and enabling billing under the provider’s credentials where permitted by state laws and insurance policies.

Ways To Work With a Health Coach

Coaching is available in various formats to suit different needs, preferences, and budgets. 

One-on-one or in a Group

At the high end, one-on-one coaching offers tailored support to those seeking the most personalized option. 

This format allows for deep exploration of individual goals, challenges, and strategies, making it ideal for clients looking for customized guidance and close attention from their coach in a setting of total confidentiality.

Group coaching is typically less expensive and provides the added benefit of a supportive community in addition to the coach. In a group setting, participants can share experiences, learn from one another, and hold each other accountable, creating a dynamic environment for growth and collaboration. 

Remote or in Person

Group and one-on-one coaching can be conducted remotely or in person. Remote coaching — on the phone or a video call — increases accessibility, as clients can connect with a coach anywhere in the world. This model often offers greater scheduling flexibility. 

Conversely, in-person sessions can offer a more intimate and immersive experience for those who prefer face-to-face interaction. Whichever you choose is a matter of personal preference; online health coaching is as effective as face-to-face coaching. 

Text-Based and Automated

In recent years, tech companies have entered the coaching space, offering lower-cost “one-on-one” coaching that relies heavily on automation, notifications, and text-based interactions. This approach has its pros and cons. 

On the positive side, it makes coaching more accessible and affordable. It leverages technology to provide regular reminders, progress tracking, and touchpoints that support accountability and consistency. 

The convenience of text-based coaching also allows for flexible, on-the-go communication, which can appeal to busy individuals.

However, the reliance on automation and limited human interaction can be a drawback for clients who value deeper, more personalized connections. Text-based communication may lack the nuance and emotional depth of face-to-face or live virtual coaching sessions, where body language, tone, and immediate feedback are important. 

Additionally, while automation can provide structured guidance, it may not fully address the complexities of a client’s unique challenges or motivations. 

For those seeking a high-touch, deeply personalized experience, traditional coaching formats might be a better fit.

How To Find the Right Coach for You 

When choosing a health coach, verifying their credentials is crucial to ensure they have received proper training and adhere to professional standards. Look for certifications from reputable organizations like the National Board for Health and Wellness Coaching (NBHWC), which sets high standards for training in the US, or the International Coaching Federation (ICF), a globally recognized leader in coaching excellence. 

For specialized areas, such as nutrition or lifestyle change, certifications from programs like the American Council on Exercise (ACE) for fitness or Food Revolution Network’s Plant-Based Coaching Certification (PBCC) for plant-based coaching demonstrate expertise in evidence-based practices tailored to those needs.

It’s also helpful to reflect on your personal needs and preferences to find the right fit. 

• Do you thrive more in group settings, or would you rather have personalized attention in private one-on-one sessions? 
• Are you looking for motivation, education, accountability, or all three? Do you need to develop skills—such as cooking, assertiveness, or negotiation—to adopt and maintain a health-promoting diet and lifestyle? 
• Would it be better to work in person or remotely (depending on your schedule, geographic location, and mobility)?

Being clear about your preferences and priorities will help you choose a coach who aligns with your goals and offers the support you need.

Many coaches offer low-cost or free initial consultations, a great way to connect, ask questions, and see if their approach feels right for you. When exploring potential coaches, consider their personal experience, track record of success, and testimonials from past clients to understand their ability to support your goals. 

Some coaches also share personal insights or philosophies through their blogs or social media accounts, offering another way to learn about who they are, what they value, and how they work. 

As you explore your options, remember that coaching is a deeply personal and potentially transformative relationship. Finding the right coach is about more than credentials — it’s about the connection and rapport you feel with them.

Ready To Find — or Become — a Plant-Based Coach?

Coaching is a powerful, personalized approach to improving health and well-being. 

Whether you’re managing a chronic condition, seeking sustainable weight loss, or striving to adopt healthier habits, the right coach can offer a supportive partnership that bridges the gap between knowing what to do and making it happen, helping you turn goals into lasting change.

By focusing on your unique needs, values, and motivations, coaching can become a transformative journey toward achieving the health and life you envision.

If you are interested in working with an FRN-certified plant-based coach, visit the Plantrician Providers Directory to find the right one for you. 

If you’d like to help others on their journey toward plant-based living and health, you can learn more about FRN’s Plant-Based Coaching Certification and how it equips you to make a difference in others’ lives.

Tell us in the comments:

• Have you ever tried health coaching?
• What concerns do you have about plant-based coaching specifically?

Featured image: istock.com/SDI Productions

Read Next:

• Plant-Based Coaching as a Career: Where to Begin and What to Know

• 12 Brilliant Mobile Apps for Plant-Based Eaters: Recipes, Nutrition, and More

The post Plant-Based Coaching: Your Guide to Getting Started appeared first on Food Revolution Network.

Seven days a week. Seven deadly sins. Seven seas. Seven samurai. Seven colors of the rainbow. Seven chakras.

What’s the enduring significance of the number seven?

In 1956, cognitive psychologist George Miller sought to answer this question in one of the most cited psychology papers ever, “The Magical Number Seven, Plus or Minus Two: Some Limits on Our Capacity for Processing Information.”

Miller argued that our brains usually remember about seven things at once, whether it’s numbers, words, or ingredients in recipes.

In honor of this limitation, I’m happy to present — for your convenience and delight — seven recipes with seven ingredients or less.

Whether you’re looking to save time, cut back on costs, or simply enjoy a fresh, uncomplicated meal, this article will show you how cooking with just a few simple ingredients can be both easy and exciting.

Dive in to learn why seven is the magic number not just for mnemonics but also for cooking. I’ll share tips for getting started with awesome minimalist cooking and send you on your way with a plethora of seven-ingredient recipes.

Why Limit the Number of Ingredients When Cooking?

For one thing, this limitation proves that cooking doesn’t have to be complicated to be delicious. In fact, some of the most flavorful and satisfying meals come from cooking with minimal ingredients — especially when the bulk of those ingredients are true, nutrient-dense “superfoods.”

If you’re a kitchen beginner, a short ingredient list can make cooking less daunting and more approachable. Fewer ingredients also mean less hassle and less time spent on meal prep. You can simplify seven-ingredient meals even more by sticking to pantry staples, which you may already have on hand.

Check out this video on Healthy Plant-Based Pantry Food Essentials for tips on setting up and organizing a plant-powered pantry.

Seven-ingredient recipes can also make shopping easier and help you avoid unnecessary or unhealthy purchases. Choosing simple and easy-to-prepare recipes can also help you avoid processed foods designed for shelf stability and cost efficiency rather than health.

Cooking with fewer ingredients is also conducive to eating plant-based on a budget.

Using​​ common ingredients across multiple meals, you’ll also have the added benefit of reducing food waste.

Tips for Cooking With Minimal Ingredients

When a dish includes just a few components, each one plays a crucial role. So if you’re inventing your own seven-ingredient recipes, think carefully about the flavor and texture you’re going for, and choose ingredients that help you achieve those goals.

Minimalism doesn’t have to mean minimal flavor. Using just a few fresh, high-quality ingredients can highlight their natural flavors.

Seven-ingredient recipes can also be forgiving if they call for foods you don’t have or can’t eat. Figuring out recipe substitutions can lead to fabulous new creations. For example, in the recipes below, you can swap sprouts for microgreens, pinto beans for black beans, and farro for amaranth.

In fact, you can adjust recipes pretty much without limit, based on ingredient availability and seasonality, as well as dietary requirements and preferences. This way, simple recipes can remain relevant, accessible, and enjoyable all year long, no matter who’s at your table.

One way to magnify the efficiency benefits of seven-ingredient recipes is to batch cook, mixing and matching ingredients for variety.

For example, you can prepare elements for several recipes at once by roasting a batch of vegetables, cooking a large pot of a grain like quinoa or rice, or making a flavorful sauce that complements multiple mains.

You can create these building blocks once and combine them in different ways throughout the week, thus providing variety without much extra effort.

Learn how to batch cook and meal prep in our article, A Plant-Based Meal Prep Guide in 6 Easy Steps.

Recipes With 7 Ingredients (or Less!)

Delicious plant-based meals don’t have to be complicated! These seven-ingredient recipes keep things simple while delivering big flavors, vibrant colors, and wholesome ingredients.

Whether you’re craving something sweet, savory, or just plain satisfying, these easy dishes come together in no time. Minimal ingredients, maximum flavor — let’s dig in!

1. No-Cook Yogurt Oats

This seven-ingredient No-Cook Yogurt Oats recipe is the perfect mix of simplicity and nourishment. Creamy plant-based yogurt pairs with hearty rolled oats and naturally sweet date paste for a satisfying base. Crunchy walnuts bring healthy fats, while juicy blueberries add a burst of fruity antioxidants. A sprinkle of shredded coconut and flaxseeds enhances the nutrition even further with added fiber and omega-3s. Just mix the ingredients, let them sit for a few hours (or overnight for extra creaminess), and enjoy a fuss-free, wholesome meal. No cooking, no hassle — just pure goodness!

2. 10-Minute “Eggy” Avocado Toast

Fast, flavorful, and packed with nutrients, 10-Minute “Eggy” Avocado Toast is the perfect way to upgrade your breakfast with minimal effort. In just five minutes, a simple tofu scramble — seasoned with nutritional yeast and kala namak (a pungent salt with a classic “eggy” taste) — comes together. Spread creamy avocado over toasty whole grain bread, rub it with fresh garlic, and top it all off with microgreens and a drizzle of hot sauce. Ready in just 10 minutes, this toast is proof that quick and easy can still be seriously delicious!

3. Colorful Black Bean and Corn Salsa

Made with pantry staples and fresh ingredients, Colorful Black Bean and Corn Salsa come together in a flash for a vibrant, flavor-packed dish. Black beans and sweet corn create a hearty base, while tomatoes, red bell pepper, and red onion add color and crunch. A touch of garlic and a squeeze of lime bring the perfect balance of zest and brightness. Whether served as a dip, a taco topper, or a main with your favorite whole grain, this simple ingredient recipe is a great go-to for quick, wholesome meals!

4. Chili and Citrus-Rubbed Tofu

Bold and zesty, this Chili and Citrus-Rubbed Tofu is a game-changer for weekday, plant-based meals. A vibrant marinade of fresh orange juice and chili paste infuses the organic tofu with the perfect balance of heat and brightness. A quick sear locks in the flavors, while a sprinkle of fresh cilantro and green onion adds a crisp, aromatic finish. This simple tofu recipe is proof that effortless cooking can still be exciting!

5. Miso-Roasted Sweet Potatoes and Cauliflower

Miso-Roasted Sweet Potatoes and Cauliflower are the ultimate blend of sweet, salty, and umami — all with just seven ingredients! Caramelized sweet potatoes and crispy-edged cauliflower soak up a bold miso-tamari glaze. Meanwhile, a touch of maple syrup and apple cider vinegar creates the perfect balance of richness and tang. Topped with fresh cilantro, this easy, no-fuss dish is bursting with flavor and ready to steal the spotlight at any meal!

6. Plant Protein-Powered Salad

Our Plant Protein-Powered Salad is a vibrant mix of hearty amaranth, crunchy walnuts, and creamy avocado tossed with nutrient-packed kale. Including pomegranate seeds and pickled beets brings a punch of color and flavor, while a drizzle of tahini and lemon juice ties the salad’s tangy but earthy flavor profile together. With just seven key ingredients, this salad is an impressive, go-to meal for busy workdays.

7. Chocolate Almond Butter Banana Popsicles

Frozen bananas get a creamy, nutty upgrade in these Chocolate Almond Butter Banana Popsicles! Each banana is dipped in smooth almond butter, coated in melted dark chocolate, and then receives a final sprinkle of crunchy rolled oats. Once frozen, these popsicles become the perfect creamy, crunchy, and chocolatey snack. Simple, satisfying, and made with just four real ingredients, this decadent treat proves that less is more!

Enjoy Simplified Meals!

Cooking with just seven ingredients (or less!) is a simple yet powerful way to transform your meals. By focusing on fewer, high-quality foods, you can create dishes that are easy to prepare and bursting with flavor and nutrition.

Pick one of the seven-ingredient recipes shared here, or create your own using the tips and ideas provided. By keeping things simple, you’ll save time, reduce stress, and discover the joy of cooking and eating whole foods.

Simplify your shopping list, reduce food waste, and get creative in the kitchen! You and your loved ones will be in seventh heaven!

Tell us in the comments:

• Do you prefer recipes with minimal ingredients?
• What 7-ingredient recipe appeals to you the most?

Read Next:

The post 7-Ingredient Plant-Based Recipes for Easy Meals appeared first on Food Revolution Network.

Picture a bunch of hunter-gatherers coming across their first-ever avocado tree and trying to figure out what to do with its fruit.

Grog pulls one off the tree and takes a bite — peel and all. He shakes his head, spitting out pieces of hard rind. Luna prods hers open with a sharp rock and scoops chunks of avocado flesh into her mouth. She smiles and nods.

Then Ayla steps up, pulling a wild carrot from her sling. She motions to Luna to pass her the uneaten avocado half. Slowly, theatrically, she draws the carrot through the avocado and raises it in the air, bright orange covered in green. She takes a bite, experiencing crunchy and creamy, sweet and fatty, hard and soft. Her face softens in rapture.

Her clan cheers, and they celebrate by dipping carrots in avocados and making cave paintings of dangerous mammoth hunts.

Maybe that’s not exactly how it went down, but surely the invention of the dip was one of the greatest cultural advances in human history. Dips are just plain fun. They’re popular at parties and other gatherings. They’re an easy way to batch-prepare healthy snacks for the week (and an easy way to sneak extra veggies into your life). And they’re a perfect appetizer before a regular sit-down meal.

But are there vegan dips? Aren’t most dips filled with dairy, flavorings, and other additives (you might wonder)? These days, you can easily find plant-based and vegan dips in many grocery stores. But they’re so easy to prepare — and can be made much healthier and cheaper than store-bought options — that you may get hooked on making your own versions of hummus, guacamole, and salsa (among many others).

So let’s examine some of the essential ingredients for making plant-based dips at home, determine the types of dips out there, and explore “pairing” — that is, what foods to use as “delivery vehicles” to get those dips into your mouth. And then, you’ll get seven delicious dip recipes to try your hand at.

Essential Ingredients for Vegan Dips

While dips vary widely across geography and cultures (think hummus, French onion dip, and Marshmallow Fluff), some common ingredients provide the dip with its flavor and consistency.

Legumes

Chickpeas (aka garbanzo beans), black beans, and lentils provide a creamy dip base packed with protein and fiber. Legumes are great for dips that need to stick tenaciously to a piece of crudité, cracker, or chip. (According to Good Eats host Alton Brown, a dip must “maintain contact with its transport mechanism over three feet of white carpet.”)

Pro Tip: If you’re using canned beans, cook them a bit more for extra creaminess. Cover them with water by one inch, bring them to a boil, and simmer for 20 minutes.

Nuts & Seeds

Cashews, almonds, tahini (sesame seed paste), and sunflower seeds add richness and texture to plant-based dips. They’re indispensable elements of vegan dips that mimic the creaminess of dips traditionally made with dairy.

Pro Tip: For extra creaminess, soak nuts before incorporating them into your dip.

Vegetables

Roasted red peppers, avocados, carrots, and beets are flavorful and nutrient-dense dip ingredient options. They add color, zing, and oodles of phytonutrients to homemade dips.

Herbs and Spices

Herbs (parsley, dill, cilantro) and spices (cumin, smoked paprika, turmeric, garlic) provide subtle or intense flavors for DIY dips that can help distinguish different cuisines.

Umami Flavor Boosters

Mushrooms, nutritional yeast, and miso paste add depth and complexity to vegan dips that otherwise rely on cheese or meat for their richness.

Types of Plant-Based Dips

Below are some of the main types of vegan dips you might come across in stores or when making your own.

Bean Dips

Bean-based dips tend to be thick, creamy, and filling. Because beans form the base, you can add lots of herbs, spices, and other intense flavorings, such as mustard and hot sauces. Classic examples of bean dips include the Middle Eastern staple hummus and many variations of black or white bean dips.

Vegetable Dips

Vegetable-based dips (or veg dips) are typically dominated by one main ingredient, giving the dish its color and distinctive flavor. This dip category includes salsa, guacamole, and the Mediterranean baba ganoush (eggplant).

Dairy and Cheese Dips

Dairy-alternative dips are plant-based takes on some of the richest, creamiest dips. Replacing milk, cream, sour cream, or cheese with a non-dairy analogs can give fresh new flavors to classic dairy dips like spinach artichoke dip, Tex-Mex queso, French onion, and the very American ranch dip.

Sweet Dips

This article would not be complete without at least mentioning some sweet dips. I don’t recommend using these with celery and carrot sticks. But for special occasions, you can whip up a very convincing plant-based chocolate dip, caramel date dip, and even (famous or infamous, depending on your perspective) Marshmallow Fluff.

Tips on How to Make Plant-Based Dips

For optimal homemade dips, consider these sagely (mmmm!) tips.

Perfect Your Texture

The first important quality of a dip is its texture. What “job” does this dip have to do? Cling to a slice of red bell pepper without sliding off? Moisten and flavor a baked corn tortilla triangle? Spread on a piece of sourdough bread without destroying its delicate structure?

Should your dip be creamy? If so, how viscous or liquid? Should I have chunks (like some guacamoles and salsas) or be perfectly uniform and smooth? Is every spoonful the same, or do you want to layer it (like a Mexican 7-layer dip)?

If you want a smooth consistency, you may need to use a high-speed blender or food processor. For a chunkier texture, try mashing ingredients using a fork or potato masher. For layered dips, combine different textures for an interesting mouthfeel.

If your dip is too thick, gradually add water, olive oil, or plant-based milk until you achieve the desired texture. If it is too thin, on the other hand, you can blend in more nuts, seeds, or legumes to thicken it without interfering with its flavor.

Go Big on Flavor

Speaking of flavor, that’s the second important quality of any dip. Delicious tips typically combine and balance complementary flavors. For example, a touch of lemon juice for tang, garlic for savory depth, and a pinch of chili flakes for heat can elevate a bean-based dip. Don’t be afraid to experiment and adjust the seasonings to suit your taste preferences.

Store Dips Safely

Once you’ve made your dip, you might use it all right then and there (I must admit that I’ve made guacamoles so delicious that five whole avocados ended up in my stomach in way too short a time!). But if you have leftovers or want to make the dip in advance, you’ll want to adopt proper storage methods to keep it fresh.

Store dips in airtight containers in the fridge for up to five days to preserve their freshness. Some dips may be frozen. However, whether the original texture remains intact is a toss of the dice. Two types of dips that don’t freeze well are dairy-alternative-based dips and watery vegetable-based dips like salsa.

Homemade Dip Serving Ideas

Now that you’ve gotten your Dip PhD (Professional Hummus Designer) let’s talk about how to deploy your dips (beyond sticking your finger into the bowl and licking it off, which I, of course, would never do).

• One of the simplest and healthiest ways to enjoy plant-based dips is with fresh veggies. Try raw vegetables like carrots, celery, radishes, bell pepper strips, and broccoli.
• For sweet dips, substitute fruits such as berries, apple slices, and pineapple chunks or sticks as the transport mechanism.
• Whole-grain or sprouted crackers and breads, tortilla chips, kale chips, and baked potato slices also make for good dipping vessels
• Dips themselves are quite amenable to creative alternative uses, too. They love being spread on sandwiches, wraps, toast, and burritos.
• You can scoop them on grain bowls, salads, and nachos, use them as fillings for stuffed vegetables, and give them a place of honor in vegan charcuterie boards and mezze platters.

Easy Vegan Dip Recipes

Plant-based dips bring bold flavors and endless variety to any party, gathering, or meal prep spread! From smoky roasted veggie blends to creamy, herby spreads and sweet, zesty salsas, plants can turn simple ingredients into something seriously crave-worthy. Whether you’re dunking, scooping, or piling them onto your plate, these dips prove that wholesomeness and deliciousness go hand in hand.

1. Spinach Artichoke Dip

Crafting a rich, creamy, plant-based Spinach Artichoke Dip requires a few key ingredients: silky cashews, savory nutritional yeast, and the perfect blend of artichokes and spinach. This dip delivers all the indulgence without compromise, proving that vegetables can be both wholesome and delicious. Enjoy it as a dip for fresh veggies, spread it on flatbread, or bake it into a comforting potato casserole.

2. Creamy Tofu Ranch Dressing

Learn how to make a vegan ranch dip with this Creamy Tofu Ranch Dressing. It’s a smooth, herb-infused dip that combines fresh flavor and wholesome ingredients. Organic tofu creates a rich, velvety base, while garlic, lemon, and a medley of herbs add a bright, tangy depth. A touch of apple cider vinegar enhances the classic ranch-style zest, making it a nourishing and versatile addition to any meal. Perfect as a dip for crisp vegetables, a drizzle over salads, or a spread for wraps, this plant-based ranch delivers vibrant flavor with every bite.

3. 5-Minute Smoky Black Bean Dip

If you ever wanted to learn how to make vegan bean dip, this 5-Minute Smoky Black Bean Dip is a bold, flavor-packed spread that comes together effortlessly. It’s perfect for parties, snack boards, or meal prep! Creamy black beans blend with smoky spices, zesty lime, and a hint of heat for a dip that’s as nutritious as it is delicious. A touch of fresh cilantro and sweet bell pepper add balance, while red onion and jalapeño bring just the right kick. Serve it with crunchy veggies and whole grain tortilla chips, or spread it onto wraps for an easy, protein-rich addition to any meal.

4. Turmeric Cashew Cheese

This easy Turmeric Cashew Cheese veg dip is a creamy, nutrient-rich recipe bursting with anti-inflammatory goodness. Blended cashews create a luscious, cheese-like texture, while turmeric and smoked paprika add warmth and depth. A touch of miso and apple cider vinegar brings savory umami and tang, making this spread delicious and gut-friendly. Perfect for dipping or spreading, this vibrant, golden-hued cheese is a flavorful way to nourish your body while enjoying a comforting, dairy-free dip!

5. Sweet Pea and Avocado Dip

This Sweet Pea and Avocado Dip transforms creamy avocado and naturally sweet peas into a vibrant, refreshing spread bursting with flavor. The buttery richness of avocado meets the delicate sweetness of peas, while fresh mint and chives add a bright, herbaceous kick. A squeeze of lemon ties it all together for a dip that’s as light and uplifting as it is nourishing. Perfect for spreading, dipping, or dolloping onto your favorite dishes, this silky-smooth creation is a deliciously unexpected way to enjoy avocado and sweet green peas!

6. Mutabbal (Eggplant Tahini Dip)

This Mutabbal (Eggplant Tahini Dip) proves that roasting vegetables takes dips to a new level. Smoky, creamy, and packed with flavor, fire-roasted eggplant blends beautifully with rich tahini, bright lemon, and a touch of plant-based yogurt for the perfect balance of smooth and tangy. Garlic and warm spices add depth, while a sprinkle of fresh herbs and juicy pomegranate arils make every bite pop. Whether scooping it up with warm flatbread or adding it to your favorite dishes, this dip is a delicious reminder of how simple roasted veggies can create something special!

7. Spring Fruit Salsa

This Spring Fruit Salsa is a fresh, flavorful twist on classic salsa with a deliciously sweet side. Juicy mango, pineapple, and strawberries bring a burst of natural sweetness, while a splash of lime and a hint of jalapeño add just the right amount of zest and heat. It’s a vibrant, refreshing dip that pairs beautifully with crispy seeded crackers, tacos, or even as a topping for grain bowls. If you’re looking to shake up your rotation of plant-based dips, this sweet-savory combo is a fun and tasty way to mix things up!

Get Dipping!

Plant-based dips are versatile and delicious additions to any meal. They can also enliven parties, potlucks, and other gatherings where people share food. Whether as a quick snack, appetizer, or flavorful addition to other dishes, dips can satisfy your taste buds and help you eat more whole plant foods.

By making your own plant-based dips, you ensure that they’re packed with wholesome ingredients and avoid unnecessary additives found in many store-bought options. With the right balance of flavors and textures, you can create dips that cater to everyone’s taste, making them a hit at parties or an everyday go-to for snacking. Don’t be shy; experiment with your favorite ingredients to create new flavor combinations.

Tell us in the comments:

• What’s your favorite dip?
• What plant-based ingredients will you combine next to make the next great dip?

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