In this article, you’ll find the essential ingredients that make no-cook meals practical and delicious. We’ll also cover a few simple tools that make prep even easier, and share a short video where you can follow along with 2 tasty meals made in 20 minutes or less.

Pantry Essentials for No-Cook Success

A well-stocked pantry allows you to whip up healthy, satisfying meals anytime, even when you’re out of fresh produce or cooking is not your forté. It might sound like a stretch, but it’s doable with the right ingredients and simple kitchen tools. Here are the key categories to remember when building your no-cook plant-based pantry.

Canned Goods

Canned foods offer convenience, a long shelf life, and valuable nutrition, making them a reliable foundation for quick meals. Look for varieties with minimal added salt or sugar, and choose products with short ingredient lists — ideally just the whole food and a simple packing liquid, such as chickpeas in brine or pineapple packed in 100% pineapple juice.

• Black beans, chickpeas, and pinto beans
• Corn, green beans, artichoke hearts, and roasted red peppers
• Low-sodium vegetable broth and tomato soup
• Pineapple, mandarin oranges, or peaches packed in juice (not syrup)

Dry Goods

Dry pantry staples deliver fiber, protein, and steady energy to keep you going. They’re also incredibly versatile, making them a practical base for building hearty, satisfying meals without much fuss.

• Organic rolled oats, quinoa, brown rice, or other quick-cooking whole grains
• Organic whole grain pasta and legume-based noodles
• Dried beans (for batch cooking and storing)
• Almonds, cashews, chia seeds, flaxseeds, hemp seeds, and pumpkin seeds

Condiments

A few flavor-packed condiments can instantly level up a pantry meal, adding depth, brightness, and just the right kick to keep things interesting.

• Organic reduced-sodium tamari, or low-sodium soy sauce
• Coconut aminos
• Hot sauce, salsa, and sriracha
• Pickles, sauerkraut, and kimchi

Herbs and Spices

Herbs and spices bring character and complexity to even the simplest meals. Just a few well-chosen seasonings can completely transform your ingredients.

• Garlic powder and onion powder
• Italian seasoning, cumin, chili powder, and smoked paprika
• Cinnamon, cardamom, nutmeg
• Nutritional yeast

Oils and Vinegars

If you use oils, they can help emulsify dressings, tenderize leafy greens, and enhance the overall mouthfeel of your dish. Likewise, vinegars offer a bright, tangy lift that balances flavors and enhances the overall taste of your creations. And while not technically a pantry item, if you tend to keep citrus fruits like lemons or limes on hand, their juices are a great way to add brightness and zing, either in addition to or in place of vinegar.

• Organic extra virgin olive oil or avocado oil
• Organic apple cider, balsamic, red wine, and rice vinegar

Shelf-Stable Plant-Based Staples

Some plant-based foods typically found in the refrigerator also come in shelf-stable versions, offering extra flexibility without the need for cold storage. These pantry-friendly options are perfect for quick, no-cook meals and are ideal for travel, emergency preparedness, or simply reducing reliance on refrigeration.

• Unsweetened plant-based milks
• Vacuum-sealed tofu
• Peanut, almond, tahini, or sunflower seed butter
• Packaged plant-based proteins such as soy curls

Feeling Inspired To Stock Your Pantry?

Now that you’ve got the basics down, our complete guide to plant-based pantry essentials offers expert tips, practical shopping advice, and printable lists to make healthy eating even easier: How To Cook: Healthy Plant-Based Pantry Food Essentials.

Basic Equipment for Pantry Meal Prep

You don’t need a lot to make no-cook meals come together. In fact, some of the best dishes can be made with just a bowl and a spatula. Still, having a few reliable tools on hand can make prep smoother and more enjoyable.

• Mixing bowls for tossing ingredients
• Wooden spoons or spatulas for mixing or mashing
• A sharp chef’s knife and a sturdy cutting board
• A food processor or blender for dips, spreads, or dressings

With just these essentials, you’ll be able to prepare a wide variety of pantry-based dishes quickly and efficiently.

No-Cook Meals in Under 20 Minutes

If you’ve ever wondered how to make a satisfying plant-based meal without turning on the stove, this video is for you. In under 20 minutes, you’ll learn how to build quick, flavorful meals using shelf-stable ingredients from your pantry. You’ll also discover tips for keeping pantry meals exciting and nourishing.

In the video, you’ll follow along with two no-cook recipes:

• Strawberry Shortcake Overnight Oats
• Colorful Black Bean and Corn Salsa

Easy No-Cook Pantry Recipes

Looking for quick, satisfying meals you can whip up in a flash? These three versatile pantry staple recipes come together in 20 minutes or less — and they’re hearty, delicious, and packed with flavor. Perfect for busy days when you want something nourishing without much fuss.

1. Strawberry Shortcake Overnight Oats

Made almost entirely from pantry staples, these Strawberry Shortcake Overnight Oats deliver sweet, creamy satisfaction with minimal effort. Organic oats, plant-based yogurt, almond extract, and shelf-stable or refrigerated plant milk form the base, while fresh or frozen strawberries bring a burst of fruity flavor. No cooking required — just mix, chill, and wake up to a deliciously simple breakfast that makes the most of what’s already stocked in your kitchen.

2. Colorful Black Bean and Corn Salsa

Made with pantry staples and fresh ingredients you likely already have on hand, Colorful Black Bean and Corn Salsa comes 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!

3. No-Cook Buffalo Chickpea Wrap

This pantry staple meal comes together in under 20 minutes, and all the boxes are checked. It’s loaded with flavor, easy to put together, and packed with nutrition — who’s in? Our hands are raised high! Tangy buffalo-coated chickpeas add just the right amount of spice to a rainbow of crunchy veggies and are wrapped in a fiber-rich whole-grain tortilla. No-Cook Buffalo Chickpea Wrap makes a great option on days when you’re short on time or have all the time in the world — either way, they’re a delight to enjoy!

Simple, Nourishing, and Always Delicious! 

With a few essential pantry ingredients and some basic kitchen tools, plant-based eating can be flexible, affordable, and fast. No-cook meals are a great option when time is short, you’re away from your usual kitchen setup, or you just want something easy and satisfying.

Be sure to watch the video above for even more ideas and inspiration. Whether you’re new to plant-based eating or a seasoned cook, having a well-stocked pantry allows you to create meals that nourish your body and support your lifestyle — anytime, anywhere.

Tell us in the comments:

• Got a favorite no-cook creation? Share it in the comments — we’d love to hear what you’re making!

Read Next:

• Fresh Herbs: How To Store, Use, and Enjoy Them Without Waste

Featured Image: iStock.com/Valeriy_G

The post How To Make 20-Minute No-Cook Pantry Meals appeared first on Food Revolution Network.

What about if someone served you a dish featuring coagulated soybean curd? That may sound as unappealing and weird as the definition of soap you just read, but it’s just as useful and wonderful.

I’m talking, of course, about tofu.

Tofu originated in China a couple of thousand years ago (possibly when some lucky chef accidentally spilled sea salt into a batch of soybean soup). Its use eventually spread into what is now Japan, South Korea, Thailand, and other neighboring countries.

Tofu is a hugely important and versatile food. As a meat substitute, tofu is a common ingredient in many vegan, vegetarian, and plant-based dishes, including those originating from or influenced by Asian cuisines. But it’s easy to use it in pretty much any cuisine.

If you’re not culturally familiar with tofu, turning it into delicious meals may seem daunting. How do you prepare tofu? How do you cook tofu and transform it from a wobbly white block into something more appealing? And what kinds of meals can you use tofu in exactly?

In this article and corresponding video, we’ll explore these questions and have you cooking with tofu in no time.

Key Steps To Prep Your Tofu Before Cooking

There are just a few simple steps to transform tofu magically into something edible and ready to use. (That would make a great title for an anime movie.)

1. Drain the Liquid

Many tofu blocks come in containers with water to keep them fresh and prevent them from drying out. Unless you’re using silken tofu (which I discussed in the video), you’ll want to drain the water into the sink or your compost.

2. Press the Tofu

Pressing tofu removes more excess liquid. This is essential for recipes where you want the tofu to firm up or crisp during cooking. However, it’s unnecessary for silken tofu or if you’re using it as a base for a sauce or dressing. You can skip this step if you put the tofu in soup.

You can press tofu by hand using paper towels, a tea towel, or cheesecloth and a heavy pan on top, or you can use a tofu press. Tofu presses are available in BPA-free plastic, wood, and stainless steel.

3. Cut, Slice, or Crumble Your Tofu

How you cut your tofu will depend on how you intend to use it. For example, you can cut your block of bean curd into cubes for stir-fries and kabobs, slice it for sandwich fillings, or crumble it for scrambles and breakfast bowls.

4. Marinate or Season Your Tofu

Unseasoned tofu has a very mild taste, which is a nice way of saying it doesn’t taste like much on its own. But that’s a feature, not a bug since it means that tofu can take on pretty much any flavor you add to it.

Some tofu marinade ingredients you can try are:

• Asian condiments like miso, soy sauce, tamari, or rice vinegar
• Sweeteners like maple syrup or date paste
• Nut and seed butters
• Herbs and spices
• Citrus juices

In our Sweet and Smoky Tofu, Vegetable, and Pineapple Skewers, tofu cubes are marinated in a delicious mixture of liquids and spices and then baked. The longer they marinate (in the fridge for more than a few minutes), the more the sauce soaks into the tofu, boosting its sweet and smoky flavor.

If you prefer not to marinate ahead of time or cannot for whatever reason, you can also add sauce at the end of cooking just to coat the tofu.

How To Cook Tofu

You can cook tofu in a variety of ways, including:

• Pan-Frying: Achieve crispy edges while keeping the inside soft.
• Baking: Low-maintenance method for crispy, evenly cooked tofu.
• Air-Frying: An oil-free way to get crispy tofu nuggets.
• Grilling: Adds a smoky flavor — perfect for summer kabobs and other dishes.
• Blending: For creamy soups, dressings, or desserts.
• Steaming: For a soft texture that’s great for soups, stews, and appetizers.

In this How To Cook video, we’ll review two different tofu recipes, demonstrating how to blend tofu into a sauce versus how to make it crispy, just like takeout!

You’ll also learn about the types of tofu and how to press tofu effectively.

Recipes Using Tofu

Perfect for tofu lovers and the tofu curious, these recipes make tofu easy to prepare and incredibly delicious! From crispy, savory dishes to tangy sauces and protein-packed breakfasts, each recipe highlights tofu’s versatility and flavor. Quick to make and perfect for meal prep, they’re a must-try for anyone looking to enjoy tofu in a new way.

1. Easy Tofu Breakfast Muffins

Start your day with these Easy Tofu Breakfast Muffins, a perfect solution for a quick and nutritious breakfast or meal prep. The savory tofu base, blended with plant-based milk, nutritional yeast, tamari, and spices, pairs beautifully with sautéed vegetables like onion, mushroom, and kale. These muffins are easy to make in advance, store well, and reheat beautifully, making them an ideal grab-and-go option for busy mornings.

2. Buffalo Cauliflower With Creamy Tofu Ranch Dressing

This foolproof tofu recipe delivers bold, crowd-pleasing flavors while showcasing how effortlessly tofu can be transformed into a creamy, flavorful dressing. The Buffalo Cauliflower features crispy, oven-baked florets coated in a perfectly spiced hot sauce batter, made with organic oat flour and plant-based milk for a light, satisfying crunch. Paired with a tangy and herbaceous Creamy Tofu Ranch Dressing, this dish is a true flavor explosion. Whether you’re a tofu pro or a beginner, this recipe guarantees delicious results!

3. Crispy Tofu Broccoli and Noodle Bowls

This quick and easy recipe for Crispy Tofu Broccoli and Noodle Bowls is your secret to achieving crispy, take-out-worthy tofu at home! Marinated with sambal oelek, lime zest, and lime juice, the tofu is packed with bold flavor. Paired with tender organic whole-grain noodles, perfectly cooked broccoli, and a savory miso-coconut aminos sauce, this dish is satisfying and nutritious. Perfect for tofu lovers and those seeking an easy, flavorful, tofu-packed plant-based meal!

Get Familiar with Tofu!

With its versatility and ability to absorb flavors, tofu can elevate almost any meal. As a common plant-based ingredient often used as a meat substitute, it can be a key part of many delicious and nourishing meals. Learning how to cook with tofu can broaden your horizons and make plant-based cooking easier and more satisfying.

Experiment with various preparations, marinades, and cooking techniques to master your tofu journey. From crispy stir-fries to creamy sauces, tofu offers endless possibilities for all tastes and meals. Whether you’re recreating classic tofu dishes or inventing new ones, the world of tofu cooking is yours to explore!

Tell us in the comments:

• How do you like to cook tofu?
• What’s your favorite way to use tofu in recipes?

Featured Image: istock.com/Yuuji

Read Next:

The post How to Cook Tofu: Simple Techniques and Recipes to Get You Started appeared first on Food Revolution Network.

Wellness trends like Dry January and Sober October — where people commit to being alcohol-free for one month — are gaining traction, especially among younger generations. As a result, mocktails, also known as zero-proof cocktails, have caught on in the social lexicon, with some cities even opening a slew of non-alcoholic bars to capitalize on the trend. 

While the Dry January Campaign is fairly new, the concept of a mocktail dates back to the 1930’s. The earliest usage of the word emerged during prohibition when the esteemed wife of the District of Columbia’s prohibition officer created “kickless cocktails” for high-status socialites.

Mocktails continue to be sought out today as a healthier alternative to cocktails, where individuals can enjoy the ritual and experience of a traditional cocktail without the undesirable effects. 

With the holidays upon us, now is the perfect time to learn how to make festive mocktails reminiscent of their alcoholic counterpoints. Below, you’ll see how to use traditional cocktail methods and kitchen tools but with nourishing, good-for-you ingredients that will leave you feeling refreshed and energized rather than depleted and depressed.

What Are Mocktails?

The “mock” in “mocktail” means to imitate, and the “tail” in “mocktail” comes from the word “cocktail,” reflecting the fact that they’re alcohol-free alternatives to classic mixed drinks. (This was probably an obvious definition to you, but now you can officially feel well-prepared when your best friend asks you what you’re drinking during your next hangout.)

Non-alcoholic beverages are crafted with ingredients that look and taste like their traditional alcoholic counterparts. The ingredients used to make the beverage can either be health-supporting (think fresh muddled berries or antioxidant-packed pomegranate juice) or health-inhibiting (often containing refined sugar or chemically infused drinks like Red Bull). 

Mocktails offer an appealing option for those who want to feel included in social gatherings without the inebriation component. Individuals who may want to try mocktails include designated drivers, pregnant and breastfeeding individuals, sober-curious individuals, and individuals seeking healthier options that complement their wellness efforts. 

Moreover, sipping on soul-soothing, non-alcoholic beverages that are better for your body and mind contributes to greater presence and deeper connections (translation: you’ll remember meaningful conversations and savor precious memories). 

Essential Mocktail Tools to Have On Hand

To embrace the authentic experience of crafting a traditional cocktail, consider investing in a few essential cocktail-making tools — or perhaps you already have them tucked away in a cabinet, waiting for a healthier reason to use them.

• Cocktail Shaker — A cocktail shaker is used to mix and chill ingredients blended to make a cocktail. 

• Muddler — To release bold flavors from fruits and herbs, use a muddler to mash the ingredients in the bottom of the cocktail shaker or glass until they are fragrant.

• Jigger — Bartenders typically use jiggers to measure the alcohol added to a drink.

• Strainer — A strainer is a fine mesh tool used to separate liquids from solids.

• Juicer — Get freshly squeezed juice from fruit from a juicer or handheld citrus juicer. 

• Glasses — Of course, presentation is key, even when making mocktails! Use traditional, simple glasses or invest in something fancier that suits your hosting taste.

• Ice Trays and Molds — Uplevel your mocktails using ice cube trays that deliver fun shapes.

Mocktail Ingredients

Consider fresh and healthy mocktail ingredients that are nourishing and hydrating:

• Freshly squeezed fruit and vegetable juices (or 100% juice if bottled)
• Seltzers and soda water
• Fresh herbs and fruits, muddled or as garnish
• Spices like cinnamon and clove
• Natural or minimally processed sweeteners, like date paste or maple syrup 
• Non-alcoholic bitters (especially good for drinks created for digestion!)
• Tea or coffee
• Garnishes (fresh fruit, frozen fruit, citrus slices, herbs, olives, spices for rim) 

Making Festive Mocktails That Will Impress Your Guests

Something as simple as a garnish, like citrus slices or rosemary, can visually take your mocktail to the next level and wow your guests! Consider creating a party theme and crafting a signature mocktail to accompany it. 

Having trouble thinking of a mocktail theme? Think seasonally or locally, as well as fresh and flavorful. For example, you may want to design a mocktail around huckleberries if you live in Montana or Idaho, where huckleberry is the state fruit. 

Have some fun with AI tools by using this mixology recipe generator to build non-alcoholic beverages based on the ingredients of your choice. 

And don’t be afraid to play with the vibrant colors fruits, vegetables, and herbs offer! Get creative by layering flavors and colors to make fun and eye-catching drink creations.

How to Make Mocktails

As you’ll see in the video below, creating a mocktail can be easy and fun when you follow these steps:

• Think about potential food pairings to create mocktails with flavors that complement a meal, snack, or dessert.
• Gather all the tools and ingredients you’ll need.
• Mix, shake, stir, strain, and enjoy!

In this How to Cook video, you’ll learn why mocktails are a fantastic alternative to traditional cocktails, discover ingredients to make a mocktail healthy, and see how to make one of the mocktails featured in this article.

Fancy Mocktail Recipes

Punctuate your holiday celebrations with these three festive mocktail recipes made from natural, plant-based ingredients. Each recipe is designed with both flavor and feel-good benefits in mind. With fresh fruits, fruit juices, herbs, spices, and sparkling additions, skipping the alcohol is deliciously easy. Whether hosting friends and family or enjoying a quiet night in, these mocktails offer a refreshing and healthful way to toast any occasion.

1. Zesty Citrus Pomegranate Mocktail 

The Zesty Citrus Pomegranate Mocktail is a refreshing, feel-good drink loaded with vibrant, natural flavors. Fresh ginger, orange, and clove combine with pomegranate and lime juice for a deliciously tangy twist. It’s the perfect alcohol-free choice for gatherings or solo sips, offering all the excitement of a cocktail without the alcohol. Plus, the fruity ingredients bring a burst of antioxidants and vitamin C — so you can toast to good taste and wellness!

2. Apple Chamomile Hot Toddy Mocktail 

This Apple Chamomile Hot Toddy is a perfect alcohol-free option for evening shindigs, bringing all the warmth and comfort of a traditional hot toddy without booze. Made with organic apple juice, chamomile flowers, and whole spices like cinnamon and star anise, it’s just as soothing as its alcoholic counterpart. With a hint of lemon for brightness, this apple-flavored mocktail is a delightful plant-based drink that’s both calming and cozy. Ideal for a relaxing night or as a festive drink at family gatherings, it’s a great way to enjoy seasonal flavors in a mindful, comforting way!

3. Cucumber Mint Ginger Beer Mocktail 

Get ready to love the taste of nonalcoholic drink recipes with this Cucumber Mint Ginger Beer Mocktail! This alcohol-free drink is all about flavor, bringing together fresh cucumber, cooling mint, and the zing of ginger beer for a fun twist on a classic refresher. Packed with the natural benefits of mint, cucumber, ginger, and lime, it’s a great choice when you want something tasty and feel-good. With each sip, you’ll enjoy a mix of crisp, bright flavors — perfect for celebrating and unwinding!

Enjoy a Festive Mocktail or Two!

Mocktails made with nourishing ingredients can offer a festive experience, naturally enhancing your time with friends and family during celebratory gatherings. Like traditional cocktails, mocktails can be just as fancy but without the detrimental health effects. 

Discover your inner mixologist and experiment with various flavors, ingredients, and techniques to start your mocktail journey. Craft mocktails for all seasons, events, and festivities, or simply sip and relax at home. Recreate classic mocktails or build your own based on what’s in season or local. The DIY mocktail possibilities are endless!

Tell us in the comments:

• Have you ever made or tried a mocktail before?
• What flavors would you combine to create your own festive mocktail?

Featured Image: iStock.com/5PH

Read Next:

• What Are Mocktails? The Best Healthy Nonalcoholic Drink Recipes
• Holiday Meal Planning Tips and Recipes for Healthy & Happy Gatherings

The post How to Make Festive Mocktails at Home: Simple Recipes and Expert Tips appeared first on Food Revolution Network.

Across the globe, many cultures elevate their meals with sauces and dressings that infuse bold flavors and signature touches. Think of creamy tzatziki enhancing Greek cuisine, rich hummus accompanying Armenian dishes, vibrant salsa topping off Mexican meals, or the comforting embrace of tomato sauce over Italian pasta. You get the idea!

Sauces are an essential element of cuisines worldwide. The perfect sauce can transform an everyday meal into a gourmet experience — especially when it’s made in your kitchen.

Store-bought dressings and sauces are often loaded with hard-to-pronounce additives and genetically modified ingredients that don’t serve your health. They can also come with more than the recommended daily allowance of sodium, saturated fat, and sugar if you don’t check the labels carefully. There can even be hidden dairy or fish, which is a problem if you suffer from allergies or are vegan.

So, if you’re looking to avoid these unsavory (pun intended!) ingredients, you may want to try your hand at homemade sauces and dressings. You’ll discover a new world of flavor and possibilities using wholesome, plant-based ingredients.

In this article, we’ll discuss how to make sauces and dressings, including key plant-based ingredients to try, uses, and storage tips. We’ll also include a step-by-step video tutorial to help you create your own delicious sauce or dressing.

Essential Ingredients for Plant-Based Sauces

When deciding on the sauce or dressing you want to create, start by thinking about the flavor profile you’re aiming for. Do the flavors of a specific cuisine complement your dish? For instance, if you’re preparing a grain bowl with bulgur and baked chickpeas, you might choose a sauce infused with spices like cumin, paprika, and cinnamon, which are staples in Moroccan cooking.

Ingredients for Texture

You might also consider the sauce texture. If your bowl has crunchy and crispy textures, you might find that a creamy sauce complements the crunch and crisp nicely.

Many store-bought sauces and dressings contain dairy to make them creamy. But plants can also create the most seemingly indulgent textures!

Examples of plant-based ingredients that transform into a creamy base include:

• Nuts and seeds: If you don’t have a high-speed blender, soak nuts and seeds for one to two hours to soften before adding them to your recipe.
• Cooked vegetables: Boiled or steamed potatoes, butternut squash, and cauliflower can all create succulent textures, as portrayed in this Cauliflower Squash Cheese Sauce.
• Legumes: Beans, lentils, and tofu can create a hearty sauce packed with protein and fiber!
• Avocado: Due to its healthy fat and fiber, avocado instantly becomes a satiating delight. It’s especially great if its green hue complements your dish!
• Plant-based yogurt and milk: These dairy-free ingredients can easily replace any sauce or dressing that uses the dairy version of each.

Adding just a bit of cornstarch, arrowroot powder, or tapioca starch can also help thicken your sauces without altering the flavor.

Ingredients for Flavor

Next, you’ll want to consider ingredients that will add flavor to your recipe.

Acidic ingredients, like vinegar, orange, lemon, or lime, can add a zing or zest to sauces and dressings.

To balance a recipe’s acidity, you may also want to add a little sweetness with maple syrup, fresh fruit, or date paste. This Blueberry-Balsamic Walnut Dressing is a good example of this combination with blueberries for sweetness and balsamic vinegar for acidity.

For a list of the best and worst sweeteners, visit our article on sugar substitutes.

You can further enhance the flavor of homemade sauces and dressings with herbs and spices. In the dressing example above, we added tarragon for a touch of pungency. It’s an elegant little herb that packs a fun punch!

Other fresh herbs to consider include basil, cilantro, parsley, and dill. They can all bring life to a sauce or dressing whenever you feel “something is missing.”

If you’re cooking ingredients before making them into a sauce, add the fresh herbs toward the end of cooking to preserve their freshness.

Dried spices such as cumin, paprika, turmeric, and coriander add depth and complexity to sauces and dressings. Get curious, play around with them, and don’t be afraid to experiment!

If you find yourself following a recipe that uses oil and you’d like to opt for whole food fats instead, consider using avocado, nuts, seeds, or tahini in place of oil. Since they’re all rich in healthy fats, these ingredients can simulate that same creamy mouthfeel with a nuttier flavor.

Equipment You May Need To Make Sauces and Dressings

To create homemade plant-based sauces and dressings, you’ll need a few basic kitchen appliances.

Blending sauces and dressings is best done using a regular blender, high-speed blender, food processor, or immersion blender.

For dressings or thinner sauces, you might also be able to get away with just a mixing bowl and whisk.

Using Sauces and Dressings in Your Cooking

Next, you’ll want to use every last bit of those nourishing sauces and dressings you just made!

There are many ways to use sauce to elevate the flavor and nutritional value of your dishes:

• Use sauces over noodles, grain bowls, and stir-fry dishes.
• Drizzle dressings on top of salads and steamed veggies.
• Marinate tofu, tempe, or mushrooms before grilling.
• Serve baked sweet potato fries or squash chips with a dipping sauce as an appetizer.
• Spread thicker sauces on pizzas, sandwiches, and wraps.
• Smother pasta noodles in sauce to make mac and cheese.
• Pour sauces into casseroles to make them rich and creamy.

Watch the video below to discover how to make sauces. Discover why sauces are so fabulous, the benefit of using whole food fats over oils, how to create your own delicious Lime Jalapeño Sauce (option for no spice!), and how this sauce offers boatloads of nutrition.

Storing Homemade Plant-Based Sauces and Dressings

We recommend keeping one or two sauces on hand at all times, which will help you quickly put together a plant-based meal.

While many homemade sauces are best used fresh (especially those containing fat-based ingredients), many can be stored for later use. Store sauces and dressings in an airtight container, like glass mason jars (we love reusing old condiment jars for this purpose), or in refrigerator- and freezer-safe non-toxic containers.

Depending on the ingredients, many sauces can last three to five days in the refrigerator and up to six months in the freezer.

Some sauces and spreads, like tomato sauce or salsa, can also be canned. Here’s a handy canning guide from The National Center For Home Food Preservation.

Canned sauces typically last at least one year or longer. When storing, note the date it was made to determine your “best by” date.

Plant-Based Sauce and Dressing Recipes To Make from Scratch

Spice up your meals with these three homemade plant-based sauces! Whether you’re looking for something fresh and herby, rich and creamy, or bold and zesty, these sauces are the perfect companions to a variety of savory dishes. They’re easy to whip up and bring a burst of flavor to everything from grain bowls and salads to sandwiches and roasted veggies.

Get ready to make these versatile sauces your new kitchen staples for delicious, plant-based goodness in every bite!

1. Roasted Red Pepper Sauce

This sauce may take a little longer than your average five-minute sauce, but we’re here to tell you it’s worth every minute! Thanks to the roasted red peppers, it also makes a tasty alternative to traditional tomato sauce. So try it with your favorite whole-grain pasta or as part of an Italian casserole dish. This “cheesy” roasted red pepper sauce is also delicious poured over a grain bowl, topped on spaghetti squash, or drizzled over steamed veggies!

2. Kale Walnut Basil Pesto

Kale Walnut Basil Pesto is bound to be your new go-to sauce, adding a fresh, herby kick to all your favorite dishes! Spread it on hearty veggie sandwiches, mix it with legume-based pasta, or use it as a luscious dressing for salads and grain bowls. With just a few simple ingredients and only 10 minutes, you’ll have a vibrant, zesty sauce ready to brighten up any meal in no time!

3. Tzatziki Sauce 

Creamy sauces get a plant-based makeover with this easy, dairy-free Tzatziki Sauce. Combining refreshing cucumber with creamy plant-based yogurt, it’s a flavorful and nutritious addition to any dish. Whether you’re drizzling it over grain bowls, pairing it with grilled tofu, spreading it on avocado toast, or getting creative with other dishes, this sauce is a breeze to make. With just a handful of simple ingredients — cucumber, plant-based yogurt, lemon juice, garlic, and your favorite herbs — you’ll have a delicious, homemade sauce ready to elevate your meals in a flash!

Add Sauces to Your Culinary Repertoire!

Homemade sauces and dressings offer a healthier alternative to store-bought options. Using wholesome, plant-based ingredients allows you to control the quality of what goes into your food and, therefore, into your body. By embracing homemade alternatives, you’ll discover a world of flavorful, nutritious possibilities that cater to your dietary preferences while elevating your plant-based culinary experience.

Tell us in the comments:

• Which of the three sauces do you want to make first?
• Can you share an experience where a sauce leveled up your dish?

Featured Image: iStock.com/nesharm

Read Next:

• It’s All About the Sauce! Level Up Your Plant-Based Recipes with These 7 Homemade Sauces

• 10 Healthy Condiments Your Body and Your Taste Buds Will Love

The post How To Make Plant-Based Sauces and Dressings appeared first on Food Revolution Network.

In this article, we’re going to dive into all you need to know about juicing and how to use a juicer effectively. Get ready to discover the benefits of juicing, receive tips on the best way to juice ingredients, and watch a step-by-step video tutorial on how to use a juicer (or blender) to juice your fruits and veggies. We’ll also provide you with a couple of tasty juice recipes for optimal nutrition and hydration.

Whether you’re new to juicing or a seasoned pro looking to refine your skills, this guide is packed with juicy (sorry, had to do it) information on using a juicer.

What to Consider When Juicing at Home

If you’re looking to enhance your daily water intake by adding a hydrating and nutrient-dense twist, then freshly squeezed juices can be a tasty way to do that. Recommendations for fluid consumption are approximately 9 cups a day for women and 13 cups a day for men.

If you’re looking for a more individualized approach to staying hydrated, divide your weight (in pounds) in half and aim to consume that amount of water daily in ounces. For example, if you weigh 150 pounds, you would want to drink about 75 ounces (9–10 cups) of water or other hydrating liquids a day.

To keep your blood sugar balanced and under control, consider juicing all vegetables or a combination of mostly vegetables with a small amount of fruit to add just a touch of sweetness.

We typically recommend whole fruit over fruit juice, since whole fruit can offset the natural sugar in fruit due to its fiber content. Fruit juice tends to be a more concentrated source of sugar, even though it’s natural. Some experts recommend no more than ¾–1 cup of fruit juice a day for that reason.

That said, research suggests that polyphenols could become more bioavailable when fruits are juiced rather than consumed whole because fiber inhibits some of those compounds.

Juicing Benefits

Juicing can be healthy for many people due to the concentration of nutrients. Some of the benefits of juicing include:

• Boosting fruit and veggie intake: The CDC reports that only 1 in 10 people consume enough fruits and vegetables each day. Since sipping on a beverage may be more convenient than snacking on whole food, juicing may be a way to provide vitamins, minerals, and phytochemicals to those who aren’t consuming enough whole fruits and veggies. (I have to admit that I’m one of the few who doesn’t fall into this category, since I could never swap out the opportunity to bite into a juicy and crispy apple!)
• Nutrition during fasting or time-restricted eating: Juicing may also be a source of nutrition for those who are fasting or following a time-restricted way of eating.
• Nutrition and hydration for those with a decreased appetite or inability to consume certain foods: Juicing may also be an easier way to consume nutrients for those with reduced appetites, difficulty chewing or swallowing whole foods, or aversions to certain textures.
• Inflammation-fighting compounds: Obtaining boatloads of veggie and fruit blended juices can provide essential nutrients and antioxidants that have been shown to reduce inflammation and support the immune system.
• Protection against cardiovascular disease: Research also suggests that the wide variety of polyphenols, vitamins, and minerals in juices can protect against cardiovascular disease due to their blood pressure, lipid, and inflammation-lowering capabilities.
• More bioavailable nutrients and phytochemicals (potentially): While studies are lacking, one review of the research suggests that some nutrients and compounds, like polyphenols, may be more bioavailable since the fiber is removed.

Juicing Tips and Instructions

Wash Fruits and Veggies

To streamline your juicing process, it may be helpful to wash and chop your fruits and veggies the moment you get home from the grocery store, farmers market, or garden. Use this practice only if you plan to juice within two days, as moisture from washing can cause rapid spoiling.

Washing fresh produce will prevent you from sipping on gritty juice by removing dirt, sand, and other residue. It will also help remove pesticides if you’re using conventional produce.

For the most effective methods to remove pesticide chemicals from produce, read our article How to Wash Vegetables and Fruits to Remove Pesticides.

Cut Up Fruit and Remove Rinds

It’s best to cut your produce into chunks or pieces before feeding them into your juicer. Doing so makes the process more manageable and reduces the possibility of clogging your juicer.

To avoid bitter juice, you can remove the tough rinds of oranges, lemons, and limes. If you don’t have time, it’s also fine to keep the skin and rind on while funneling them through the juicer. Just know that it may result in more bitter flavors.

To keep your juicer running smoothly, definitely remove very hard skins from produce, like melons. To avoid jamming — or worse, breaking — your juicer or blender, you’ll also want to remove hard pits from fruits like peaches or apricots.

Straining and Storing Your Juice

Once you’ve fed your juicer or blender and have crafted beautiful freshly squeezed juice, it’s time to strain it using a fine mesh strainer or a nut milk bag. Straining will leave the fiber behind. So if you’re looking to optimize nutrition and don’t mind textured juice with pulp, simply start sipping instead of straining!

If you’re a lover of pulp-free juice but hate the thought of wasting good nutrition (we’re with you!), read our article on What to Do With Juicer Pulp. Using the pulp in other culinary applications allows you to still benefit from the fiber in the fruits and vegetables — something that is severely lacking in many people’s diets.

For the best flavor and to optimize nutrition, consume your juice immediately or store it in an airtight container in the refrigerator for up to 2–3 days. Note that it may lose some of its fresh flavor. And the nutritional value will decrease with each day it’s stored. P.S. We’ve also had success freezing juice in an airtight freezer-safe container for up to one month! Defrost the juice by bringing it to the refrigerator until it’s thawed and ready to drink.

Cleaning a Juicer

Since juice residue can easily build up on juicing parts and blenders, it’s best to clean your juicer or blender immediately after juicing. Start by dismantling the parts for individual cleaning, then soak and scrub with soapy water. Check with your individual manufacturer, as some parts may be dishwasher-safe. Follow the cleaning instructions from your juicer’s user manual.

How to Use a Juicer

In the video below, you’ll learn about:

• Considerations for juicing
• The types of juicers and how they’re different
• How to select ingredients for juicing
• How to use your blender for juicing if you don’t have a juicer

You’ll also see a demonstration of how to use a masticating juicer and how to juice using a blender and nut milk bag.

Juice Recipes

Have some fun in the kitchen with these nourishing juice recipes! Featuring a variety of colorful veggies and natural sweetness levels, these easy-to-make juices are a delightful way to boost your nutrition while savoring the fresh, homemade flavors of fresh juice!

1. Beet Carrot Turmeric Juice

Beets, carrots, turmeric, apples, and cucumbers are some of the most hydrating fruits and vegetables and are perfect for creating delicious, nutrient-dense beverages. This Beet Carrot Turmeric Juice is packed with anti-inflammatory compounds that act as antioxidants, including betaine in the beets, carotenoids in the carrots, and curcumin in the turmeric. Enjoy a one-ounce shot or a small glass daily. It’s a great way to get a concentrated source of nutrients while staying hydrated and healthy!

2. Green Goodness Juice

Green Goodness Juice takes plant power to a whole new level. Made with kale, celery, lemon, ginger, and cilantro (or parsley if you’re not a fan of cilantro), this juice is like a ray of sunshine for your body. You can also reuse fruit and vegetable scraps you don’t want to waste. Drinking this juice will help you shine your brightest while keeping you cool and refreshed!

3. Digestive Wellness Juice

Our Digestive Wellness Juice is a hydrating blend of nourishing plants designed to support your gut health. This vibrant juice combines kale, fennel, turmeric root, ginger root, pineapple, and lemon juice for a nutrient-dense and naturally sweet drink. Kale and fennel support a healthy microbiome, turmeric root provides anti-inflammatory benefits, and ginger root soothes the digestive tract. Pineapple adds natural sweetness and digestive enzymes, while lemon juice enhances flavor and hydration. Digestive Wellness Juice not only helps you stay hydrated but will also give your digestive system a nourishing boost!

Enjoy Juicing at Home!

Juicing can be a delightful and nutritious addition to your daily routine. It offers an array of health benefits and is a convenient way to increase your intake of fruits and vegetables above your whole food intake.

Whether you’re new to juicing or a seasoned enthusiast, the tips and recipes shared in this article will help you make the most of your juicing journey. Remember, the key is to experiment with different combinations, enjoy the process, and sip your way to better health. Happy juicing!

Tell us in the comments:

• What’s your favorite juice combination?
• Which juicing method have you tried, and what’s your experience with it?

Featured Image: iStock.com/fcafotodigital

Read Next:

• Blenders vs Juicers: Pros & Cons of Blending and Juicing
• What to Do with Juicer Pulp: Recipes and Creative Uses

The post How to Use a Juicer for Hydration and Nutrition appeared first on Food Revolution Network.

But are these prepared grain bowls really all that good for you?

The truth is that many restaurant grain bowls come with animal-based ingredients, fried items, sugar- and oil-laden dressings, and way too much salt — all of which are the antithesis of the grain bowl’s origins.

You see, the concept of the grain bowl is similar to a Buddha bowl, a vegetarian meal served in a single bowl that includes several small portions of foods like whole grains, beans, and vegetables. It’s said that Buddha bowls got their name from the Buddha’s alleged tradition of receiving food donations in a bowl he carried with him.

Since then, this simple type of meal has acquired a variety of names, from grain bowl to power bowl to nourish bowl.

But the concept of a grain bowl is a universal one. Cultures around the world have their own version of combining grains, plant protein, veggies, and other ingredients in a bowl. Dishes like Indian thali, Korean bibimbap, and Ethiopian beyaynetu are all examples of grain bowls.

And you can create any type of bowl-based meal using spices and inspiration from your favorite cuisine, which you can also customize to your heart’s content! The ingredients can even vary depending on what time of day you plan to consume the dish.

So how can you construct your own plant-based grain bowl at home? In the accompanying “How to Cook” video, we’ll walk you through the steps to concoct your own DIY grain bowl masterpieces.

What Is a Grain Bowl?

A grain bowl is an all-in-one meal featuring whole grains as the base and is traditionally served in a bowl. You can use a single grain, like brown rice, or a grain medley, like amaranth, quinoa, and buckwheat (a winning combination since these particular grains cook in approximately the same amount of time!).

Part of the grain bowl’s beauty is that it can help you manage time and efficiency in the kitchen. Grain bowl ingredients are easy to batch cook and meal prep with.

Make a large quantity of beans or lentils and whole grains for the week, chop up some veggies, store everything away in the refrigerator, and dish them out individually when you’re ready to assemble your bowl. Change up the flavors by using different spices or sauces each night of the week.

Grain Bowl Ingredients

Other benefits of grain bowls are that they can accommodate just about any dietary preference and offer endless combinations of ingredients. You can easily create a different grain bowl every night of the week or perhaps every night of the year! 

At their simplest, plant-based grain bowls typically include:

• Whole grains or a starchy veggie: Options may include brown rice, quinoa, farro, buckwheat, sweet potatoes, or potatoes.
• A protein source: This may include lentils, chickpeas, edamame, black beans, tofu, or tempeh.
• Vegetables: Any veggies are an option here! Choose what’s local to you, what you need to use up in your fridge, or any vegetables you know and love.
• Sauce or dressing: Get started with any of the seven delectable FRN homemade sauces here.
• Optional toppings: These include anything that offers nutrition, texture, and flavor, such as herbs, nuts, seeds, sprouts, microgreens, sauerkraut, or kimchi.

Building a Healthy Grain Bowl

In the video below, you’ll learn:

• 5 reasons to start creating grain bowls today
• The formula for creating a grain bowl you’ll actually eat, love, and crave
• Optional toppings to try
• Tips on making grain bowls more efficiently
• How to assemble your bowls

Grain Bowl Recipes

Once you’re comfortable tossing together different ingredients in grain bowls, the kitchen becomes your playground. Use these recipes as your trusted guides to the world of plant-based flavors and textures.

Now, it’s your turn to take the lead — mix in your favorite veggies, grains, or spices, or get adventurous with entirely new combinations. Transform each grain bowl into a unique culinary masterpiece that’s distinctly yours!

1. Turmeric Freekeh Breakfast Bowl with Chickpeas and Beets

Kickstart your mornings with the vibrant and nutrient-rich Turmeric Freekeh Breakfast Bowl with Chickpeas and Beets. This bowl combines the anti-inflammatory benefits of turmeric with the fiber-rich goodness of freekeh and chickpeas. You’ll also get a dose of earthiness from the beets and a bit of satisfying crunch from the walnuts. This breakfast bowl is not only delicious but serves as an easy make-ahead solution for busy mornings. So start your day off right with a meal that’s both fulfilling and quick to assemble.

2. Roasted Root Vegetable and Lentil Bowl

This Roasted Root Vegetable and Lentil Bowl swaps out grains for a rich mix of root veggies like sweet potatoes, radishes, carrots, and parsnips. This hearty combination makes for a delicious, nutritious, and fiber-rich meal. Sprinkle your bowl with zesty microgreens and crunchy pumpkin seeds, and finish it with a tangy Lemon Tahini Dressing to take this bowl to a whole other level of yum!

3. Deconstructed Sushi Bowl

Discover the joys of plant-based grain bowls with this delightful Deconstructed Sushi Bowl. It’s a garden in a bowl, blending the crunch and vibrancy of edamame, carrots, cabbage, and green onions. The magic ingredient? Sweet and tangy sunomono, a Japanese cucumber salad that elevates this dish to new heights. With so many interesting foods included, this sushi bowl isn’t just a treat for the taste buds; it’s a colorful feast. This is an excellent grain bowl option for anyone looking to enjoy a healthy, delicious, and satisfying meal. Get ready to add a new staple to your culinary repertoire that’s as nourishing as it is flavorful.

Create Healthier Grain Bowls!

The brilliance of grain bowls lies in their adaptability, enabling a seamless fusion of diverse ingredients that cater to various dietary preferences. With each bowl, you have the opportunity to craft a unique culinary experience that prioritizes nutrition without compromising flavor or textures. And by choosing to prepare grain bowls at home, you’re not only making a choice for a healthier lifestyle, but you can also take steps toward reducing food waste. As we embrace the simplicity and depth of grain bowls, we open doors to a more sustainable, nutritious, and flavorful way of eating.

Tell us in the comments:

• What’s your favorite grain bowl combination?
• Which cuisine-inspired grain bowl sounds most appealing to you?
• What other creative names (other than nourish, Buddha, or grain) could you give your bowl creation?

Featured Image: iStock.com/vaaseenaa

Read Next:

• Power Bowls: 10 Easy & Nutritious All-in-One Meals
• How to Cook Whole Grains

The post How to Cook: How to Make a Grain Bowl appeared first on Food Revolution Network.

Eating leftovers day after day can also get old. And having one or two ingredients left after preparing a dish feels like a waste as it creates extra work in figuring out what to do with those scraps. So, what are some tasty and easy-to-implement ways to use up leftovers to prevent food waste?

First Off, Wasting Food Is, Well… A Waste!

Food waste is a big issue in the US and other industrialized countries. According to the USDA, food waste is estimated to be 30–40% of the food supply in the United States, increasing by 25% during the holidays. And in China, household waste is 10% of all food purchased, with the largest category being fruits and vegetables.

That being said, there they are, those leftover food scraps staring you right in the face on your plate, or in your fridge. Maybe you took more food than you could eat at once. Or you didn’t end up using an entire fruit or vegetable for a recipe. So what do you do with those food scraps before they go bad?

Don’t throw them away! You can save food scraps in a bin or airtight container in your refrigerator. Or check out our article How to Use Food Scraps for all the know-how on making the most of those bits and pieces.

Another tip to avoid food waste is to not leave perishable food out for longer than two hours. If you’re planning on having a buffet-style meal with people coming and going throughout the day, consider placing cold, perishable food over ice or hot food over warming plates to keep everything at the proper temperature.

Or, if your party is more of a sit-down dinner, consider taking perishable food out of the refrigerator just before your guests arrive and putting it away immediately after they leave. If friends or family members still have food on their plate, or you have a significant amount of leftovers, consider providing eco-friendly to-go containers.

Store Leftovers Efficiently

Properly storing food and consuming it within a safe time period is key when it comes to perishable foods. According to the USDA, refrigerated leftovers last about four days. And storage containers should be airtight to keep food fresh for as long as possible. You’ll want to practice first in, first out for prepared food — use up what you have on hand first before opening something new.

Another option for storing leftovers is to freeze them. You can freeze leftover vegetables or whole meals. Portioning them into individual serving containers makes it easier to grab and go as needed.

Leftover dry goods and pantry staples can continue to be stored in a cool dark place (like a cabinet or pantry) in airtight containers. Things like whole grains, legumes, and flour do have expiration dates. Therefore, make sure to store them properly, use them before they expire, or consider freezing them to extend shelf life.

Visit our blog posts Healthy Plant-Based Pantry Food Essentials for tips on setting up a plant-based pantry and 10 Easy Pantry Meals to Make Using Minimal Ingredients for ideas on using those staples.

Get Creative with Leftovers and Think Outside the Box

When it comes to reusing leftovers, allow your creativity to shine. Think beyond what they were intended for. For example, “dinner food” doesn’t only have to be eaten at dinner. A savory breakfast can be delicious, or you can split meals up into snacks.

For an additional bit of flavor and nutrition, add a plant-based sauce to veggie dishes. Cauliflower Squash Cheese Sauce is a house fave, or try one of these homemade sauces.

Have ingredients left over that you tend to only use during the holiday? Try googling (or Ecosia-ing if you like to plant trees while you search) the name of your leftover ingredients along with the word “recipe” and see what pops up. You just might find yourself a new favorite dish, like Green Bean Casserole or a twist on mashed potatoes!

Ideas for Using Up Leftovers During the Holidays

Watch the video below for more creative ways to use up leftovers and create new recipes.

Leftovers Recipes

Need fresh ideas on how to use up your holiday leftovers? Even if you don’t have leftover food scraps from the holidays, you can still give new life to batch-cooked items from your weekly meal prep. These highly adaptable and delicious plant-based leftover recipes will spark new life with whatever you have on hand!

1. Harvest Grain Breakfast Bowl

If you love the idea of leftovers for breakfast, this is the recipe for you! Harvest Grain Breakfast Bowl is a wonderful way to use up leftover veggies you may have been holding on to as well as batch-cooked grains you may have on hand. Those leftover ingredients will come straight to life once you give them a try with this recipe’s creamy orange tahini dressing, crunchy pumpkin seeds, and sweet dried cranberries. The fall flavors add a pop of freshness and zing that makes even the simplest leftover ingredients into a winning recipe.

2. Energizing White Bean and Kale Soup

This soup has it all — lots of colors, tons of flavor, and the ability for customization based on whatever you have on hand. Perhaps you have some leftover collard greens from your family’s latest gathering. Or maybe you have leftover homemade vegetable broth from the food scraps you saved up during the week. Taking full advantage of any unused ingredients is a wonderful way to explore kitchen creativity, prevent food waste, and create a tasty meal, all at the same time. We think you’ll love this nourishing beans-and-greens leftover soup!

3. Green Bean Casserole

Casseroles are one of the easiest ways to use up leftovers, especially if you have a leftover condiment or two. Just throw all the ingredients in a casserole dish and bake it in the oven. This Green Bean Casserole is seemingly indulgent but loaded with nutrition. It makes using up leftover mushroom gravy and cashew sour cream a breeze. Plus, the crispy (baked) onions on top take this recipe from good to great!

Eat Your Leftovers!

Don’t let leftover conundrums add to any holiday stress. With some proper planning and storage, a bit of curiosity, and a little creativity, you’ll be able to give those leftovers a second and third (tasty) life.

For starters, try some of the ideas in the video, or make one of the recipes provided. Let us know what you think. Or, if you have your own favorite way to use leftover dishes and ingredients, please share!

Tell us in the comments:

• What’s your favorite way to use up leftovers?
• What’s currently in your veggie scrap bin, and how will you use those veggies?
• What’s the first tip you’ll try to reduce food waste this holiday season?

Featured Image: iStock.com/KoliadzynskaIryna

Read Next:

• How to Cook: How to Keep Produce Fresh to Avoid Food Waste

The post How to Cook: What to Do with Leftovers appeared first on Food Revolution Network.

Vegetable broth is a cornerstone in cooking and is used in a variety of dishes (beyond soup!) from Thai to Italian to Japanese cuisine. It serves as the backbone of countless recipes, and, while vegetable broth can easily be made at home, many people rely on store-bought versions.

But making your own vegetable broth is a more nutritious, less wasteful, and more eco-friendly option than store-bought. The old adage “Waste not, want not” comes into play when making vegetable broth at home.

In this article’s included video, you’ll learn step-by-step how to make your own vegetable broth with an emphasis on utilizing vegetable scraps to minimize waste while maximizing nutrition and flavor.

Why Make Your Own Vegetable Broth

Optimize Nutrition

Because you get to select the ingredients that go into your homemade vegetable broth, it’s oftentimes more nutritious than broth you can purchase from the store. For example, many store-bought vegetable broth brands include a combination of carrot, celery, and allium vegetables (like onions, leeks, and garlic) — also known as mirepoix in French cooking — and maybe mushrooms. Rarely do they include much more vegetable variety than that.

Many components of various vegetables are also completely left out of store-bought vegetable broth. These scraps that are often thrown away are just as nutritious or, in some cases, even more nutritious, than the parts we are accustomed to consuming.

For example, when you think of broccoli you probably think of the florets. But did you know that broccoli leaves are higher in carotenoids, chlorophyll, vitamins E and K, phenolic content, and antioxidant activity compared to the florets? Broccoli leaves are, in their own right, true superfoods, and it would be sad to let them go to waste. Instead, toss them into your soups or stews, and add them to your homemade veggie stock!

Some broth brands may also add cane sugar or dextrose (another name for sugar), natural flavors, preservatives, and loads of sodium unless you choose an unsalted or low-sodium version. By making your own vegetable broth, you have the power to choose what goes into your soup and what stays out of it.

Be Kinder to the Planet

One of my personal favorite things to do when it comes to creating less kitchen waste is to keep a catchall bin in the fridge where all my food scraps live. If a recipe calls for ½ cup of carrots and a half carrot remains, it goes into the food scrap bin (I know, I know — I could easily turn this carrot into a snack by munching on it. But, to be honest, I just don’t love the flavor of raw carrots!). By the end of the week, the bin may be full of carrots, celery pieces, onion skin, and more — basically, enough scraps to make a delicious and nutritious broth.

You can either simmer the vegetables in water then strain them, or place the vegetables in a food processor and blend until smooth (try this method by making our Veggie Scrap Bouillon recipe). The former version will leave you with a nutrient-dense broth, but you’ll still have the sopping-wet vegetable scraps left. If you’d like to take an extra step toward a zero-waste kitchen, consider composting those scraps.

Also, consider all of the manufacturing that goes into making store-bought broth. Not only are you avoiding single-use containers and plastic packaging, but you’re also avoiding a big part of the carbon footprint that comes from sourcing, packaging, and transporting the vegetables and final product across the country to get to your grocery store.

Save Money

Making your own broth is cost-effective, too, especially when using vegetable scraps. Simply put, your produce purchases go much further when you use all veggie components.

Unfortunately, vegetable broth brands that contain carefully curated organic ingredients without preservatives and other unwanted ingredients are often more expensive. But when you make your own broth, there’s no need to spend on expensive organic or specialty broths.

Personalize and Customize

Finally, making your own broth at home allows you to personalize the flavors. Want umami flavors? Add mushrooms. Prefer naturally salty? Include celery. Looking for a broth to support your immune system? Add a variety of veggies, like leeks, mushrooms, and carrots. If you are making an Asian dish, consider adding ginger or lemongrass to the stock.

And whatever vegetable broth you create can be used in a wide range of recipes, from soups and stews to savory grains and beyond.

What You’ll Learn in Our “How to Make Vegetable Broth” Video

In the video below, you’ll learn:

• What kinds of vegetables and scraps can be used to make broth
• How to prepare the vegetables
• Various cooking methods, including stovetop, slow cooker, and pressure cooker
• How to strain and store your broth

I think you’ll find these methods simple and easily adapted to fit any kitchen!

Homemade Veggie Broth Recipes

Get ready to have some nourishing, flavorful fun in the kitchen with these wholesome vegetable broth recipes. Each recipe is simple to make, highly adaptable, and can be ready in under 30 minutes. Tap into your creative side and experiment with the ingredients that speak to you. From soups to stews to casseroles, or rice dishes, there’s no limit to what you can cook up with made-from-scratch vegetable broth!

1. Homemade Vegetable Bouillon

Preparing a nourishing homemade vegetable broth means you save on cost, eliminate packaging, and can even get in some fiber that’s often sorely lacking in store-bought broth. Rather than boiling and then simmering vegetable scraps (which is another way to make homemade broth), in this recipe, you’ll use the entire veggie by adding it to your food processor to make a bouillon. Within minutes you’ll have a deeply flavorful and nutrient-dense bouillon cube that is ready to go when you need to prepare your favorite homemade veggie soup!

2. Savory Mushroom Broth

One of the benefits of making homemade broth is that you get to decide the nutritional value, flavor profile, and ingredients! Savory Mushroom Broth is an intensely flavored umami-rich broth that is brimming with antioxidants, packed with B vitamins, and high in minerals such as selenium, potassium, and copper. What’s more, it makes a delightful base for your favorite soup, stew, casserole, or side dish. And because of all the intense umami flavor this broth imparts, you’ll be finding plenty of ways to use it!

3. Umami Vegan Dashi

Pull out the Instant Pot and get ready to prepare this profoundly flavorful and highly nourishing Umami Vegan Dashi in minutes! Prepping homemade broth in the Instant Pot not only helps get it done quickly, but thanks to the pressure cooking, the flavors become concentrated as if the broth had been simmering away for hours. By taking advantage of the Instant Pot’s magic, we’ve created an ultra-nourishing and mineral-rich broth using green onion, shiitake mushrooms, and seaweed. Together with the miso paste, this dashi makes a delicious and soothing stock that’s great for your health and your taste buds.

Cook Up a Batch of Broth

Vegetable broth’s versatility in flavoring a variety of dishes from around the world makes it a plant-based pantry essential. And making your own vegetable broth can be an empowering activity that allows you to take charge of your health and make a positive impact on the planet. By creating a broth from scratch (or following one of the included recipes), you can nourish your body, prevent food waste, and take part in a sustainable cooking practice.

Now that you’ve learned the basics of how to make vegetable broth, explore new culinary heights by cooking with it and coming up with your own DIY broth recipes.

Tell us in the comments:

• Have you ever made vegetable broth from scratch?

• What did you learn from the video?

• Which veggie broth recipe will you try next?

Featured Image: iStock.com/beats3

Read Next:

• How to Cook: Healthy Plant-Based Pantry Food Essentials
• How to Cook Beans and Lentils from Scratch

The post How to Cook: How to Make Homemade Vegetable Broth appeared first on Food Revolution Network.

If wasted food is not composted, it ends up in a landfill. There it releases the greenhouse gas methane, which is 21 times more potent than carbon dioxide. What’s more, the bacteria formed from the decay of food in landfills can run off into freshwater, where they form toxic algae blooms that threaten humans, fish, and entire ecosystems. 

What’s shocking is that in the United States alone, 30–40% of fresh produce ends up in the trash due to spoilage. According to the Food and Agriculture Organization (FAO), approximately 17% of this is happening in restaurants and American households. And, not just to call out the US — food waste is a major issue around the world.

Here’s another shocking statistic: The food that is wasted could feed 1.26 billion hungry people worldwide — every year. 

Given that the amount of wasted food can put a dent in your wallet, contribute to climate change, contaminate freshwater, and potentially feed hungry people, it’s important to consider ways of keeping produce fresh and using up food before it becomes inedible.

How to Keep Produce Fresh in the Fridge

As you watch the accompanying video, you’ll get several tips on how to preserve fresh fruits and vegetables in the refrigerator. 

But one of the most effective tips in keeping produce fresh for longer is to separate out ethylene gas-producing fruits and vegetables. Ethylene-producing produce, like apples and peaches, can accelerate ripening and lead to spoilage of nearby produce. So unless you want to ripen something quickly, store these produce items in the crisper drawer of your refrigerator either in a designated produce bag or paper bag to keep them separate. 

A note about your crisper drawer — it’s designed to have just enough humidity and air circulation to prevent things from going limp and losing moisture. Some refrigerators may have drawers that allow you to adjust the humidity or temperature separately. But in general, the rule is vegetables prefer high humidity, and fruit prefer low humidity.

The take-home message? Use your crisper drawer for what it’s made for — produce storage (not for storing your plant-based cheese or leftover soup!). 

While we’re on the topic of moisture, it’s a tricky thing when it comes to storing your produce. Somewhat like Goldilocks and the Three Bears — you want just the right amount of moisture to prevent produce from drying up, but not too much to cause it to get slimy and moldy. 

First and foremost, ensure that your produce is completely dry before storing it in the refrigerator. One way to ensure this is to wash fruits and vegetables just before use rather than as soon as you get them. 

Also, set your refrigerator to the appropriate temperature, usually between 33-40°F (0-4°C), to keep your food from spoiling. While this may be obvious, it’s worth checking the temperature you’re refrigerating at (go ahead, I’ll wait while you check!). 

For more on food storage, visit our article, Food Storage & Preservation: Why It Matters and How to Do It Properly. 

How to Keep Produce Fresh on the Counter

Root veggies (like potatoes, carrots, beets, and turnips) and certain fruits (like bananas, tomatoes, avocados, and melons) do best when stored on the countertop at room temperature. You’ll want to ensure there’s good airflow to prevent moisture buildup, which can lead to mold and spoilage. 

And while some fruits like tomatoes benefit from a little sunlight to ripen, prolonged exposure to direct sunlight can cause them to spoil quickly. Keep countertop produce away from sunlight. Root veggies also do best when stored in a cool, dark area on the counter, or in a cupboard or root cellar. 

Finally, keep those ethylene producers separate from produce that is ethylene sensitive (I’m looking at you, onions and sweet potatoes!), which will prevent accelerated ripening and help extend shelf life.

Further Tips on Avoiding Food Waste

Aside from proper food storage, there are a number of ways you can reduce food waste in the kitchen, including making use of excess produce, produce about to spoil, or food scraps.

Watch the video below for 11 tips on how to store your produce, keep it fresh, and use it up.

Recipes to Use Up Produce

Sometimes figuring out what will last the longest can feel like a full-time job. But if you’re struggling to keep up with the freshness of the fruit and vegetables you bring home from the market, these recipes can easily help you figure out what to eat now and what to eat later. These tasty, minimal-waste recipes are a great way to help you prepare your ingredients ahead of time and encourage creative utilization during peak freshness and nutrition. What’s more, if you are a fan of batch cooking, each of these recipes offers ideas for how to extend the life of your produce!  

1. Slow Cooker Apple Butter

Slow Cooker Apple Butter is a great way to use up any surplus of apples. Depending on how you cut the apples, the only items left behind are the seeds and the stems. Once the apples have been stewing, they transform into a silky smooth butter that makes a wholesome addition to your favorite bowl of oats, a topping for breakfast hotcakes, or as a sweet dipping sauce for a delicious fruit board. What’s more, if you prepare this recipe in large batches, you can prolong the usability of your apples by freezing the apple butter for up to three months. 

2. The Shine Brightly Salad

The main ingredients in this salad are a few common produce items that often go to waste. So this salad was created to allow you to experience the textures and unique qualities that these plant-based foods have to offer, especially when combined. With proper preparation and storage, you can let the full flavor and nutrition of spinach, blueberries, red onion, and toasted sunflower seeds shine. Then, once you’re finished eating the Shine Brightly Salad, don’t be surprised if you’re also shining from the inside out!

3. Creamy Mushroom Soup with Chickpeas and Kale

Creamy Mushroom Soup with Chickpeas and Kale is a super cozy bowl of nourishing plants that provides nourishment in more ways than one. In addition to the soup’s mouthwatering flavors from mushrooms, chickpeas, kale, and cashews, it does double duty in the no-waste department. Whether your produce is on the verge of decline or you want to make it completely zero waste, toss in all the veggies (plus stems — just be sure to chop them finely) and enjoy a savory, nourishing, and comforting meal that’s good for you and the planet!

Don’t Let Produce Go to Waste

To avoid food waste, save money, preserve nutrition and flavor, and support the health of the planet, you may want to adjust the way you store fresh produce. Having a better understanding of which fruits and vegetables should be stored in the refrigerator and which thrive best on the counter — and which to store together or separately — can also minimize spoilage and maximize the nutritional value of fresh produce. 

Using up fresh produce before it goes bad and reusing food scraps can also further decrease contributions to worldwide food waste. By implementing these simple yet effective food storage tips, you can play your part in reducing food waste and creating a more sustainable food system.

Tell us in the comments:

• How do you store your produce?

• Which one of the 11 tips to reduce food waste from the video will you try first?

• What’s your favorite way to use up produce that’s nearing its end?

Featured Image: iStock.com/VioletaStoimenova

Read Next:

• How To Reduce Food Waste
• How to Use Food Scraps to Reduce Kitchen Waste

The post How to Cook: How to Keep Produce Fresh to Avoid Food Waste appeared first on Food Revolution Network.

Deciphering recipe terminology, like “prep ahead” or “divided,” can mean the difference between stress and confusion in the kitchen versus cooking with ease and efficiency.

Without a clear understanding of the nuances of recipe language, it can be intimidating to attempt a recipe, especially if the cuisine is new to you.

Whether you’re curious about plant-based eating or have already gotten your feet wet a bit, understanding the elements of a recipe, including measurements and cooking techniques, will help you successfully create memorable meals.

In this article and video, we’ll explore the art of reading a recipe and crafting culinary masterpieces in your own kitchen.

Why Follow a Recipe?

You may be wondering, what’s the big deal? Do you even need to follow a recipe to make something great? Technically, no. But if you’re inexperienced in the kitchen and have never really attempted to create something new, there are a number of reasons why following a recipe is beneficial.

Achieve Consistency in the Kitchen

A good recipe is tried-and-true, meaning it’s been tested and turns out pretty consistently every time you make it. Following a recipe is a more reliable method for cooking than just winging it and hoping the flavor combinations and measurements you’ve included will work together.

When reading a recipe, you can follow the measurements, instructions, and cooking times to get the end result that the recipe developer intended. This is especially important when faced with unfamiliar ingredients or new culinary techniques. Although your creation may not always look as good as the mouthwatering photo in the cookbook or food blog, it will hopefully taste just as good.

Learn By Doing

“For the things we have to learn before we can do them, we learn by doing them.”

Aristotle

Recipes can be valuable learning tools, whether you’re new to the kitchen or an experienced cook. They provide guidance on cooking techniques, ingredient combinations, and flavor profiles.

If you stumble upon an enticing recipe that has new-to-you ingredients or unfamiliar cooking techniques, go for it! Consider expanding your culinary knowledge and strengthening your kitchen confidence by fully embracing and making the recipe.

Because no matter the outcome of a recipe, there’s always room for some takeaway wisdom.

Sometimes, you’ll have recipes that look just like the photo and taste exactly how you expected, and sometimes you’ll have recipes that look like you spun them through a washing machine a few times. Cooking mistakes happen to the best of us (even seasoned recipe developers!). The key is learning from the experience and understanding what you can do differently next time. Or relish in the fact that you tried, and move on to the next dish!

Manage Your Time and Resources

Following a recipe can also help you determine whether a dish is suitable for your lifestyle.

Take a look at the preparation and cooking time in a recipe. If you have two full-time jobs, a family of four, and five foster dogs, a recipe with over an hour of prep or cooking time may not be suited to you. Instead, you may want to opt for recipes that use simple ingredients and require little preparation.

Recipes also often have a list of tools or equipment needed to replicate a dish. Obviously, if a recipe calls for an air fryer, and you don’t own one, you may want to turn the page or scroll to the next recipe. Although sometimes substitutions may work, they may take longer to do the same job.

By assessing the required time and resources to cook something, you’ll set yourself up for success and a stress-free experience in the kitchen.

What’s in a Recipe?

Now that you understand why following a recipe is important, let’s take a closer look at each recipe component.

• Recipe Name: The recipe name will often give you an indication of its origins, flavor, and main ingredients.
• Prep Time: The time it takes to prepare ingredients before cooking.
• Cook Time: The time it takes to cook ingredients.
• Serving Size or Yield: Lets you know how much a recipe makes and for how many people. It can help determine whether you need to halve the ingredient list if you’re cooking for one or double the ingredients if you’re feeding a family of six.
• Ingredients and Measurements: What you need to grab from the grocery store to make a recipe and which measuring utensils you’ll need. (Tip: Before making your ingredient shopping list, check what’s lurking in the fridge that can be used in your dish!)

Looking to convert a digital recipe from metric to standard or standard to metric? Try a recipe converter site like Whisk or Cooking Recipe Converter.

• Here’s a common list of cooking measurements:
  • dash – less than ⅛ teaspoon
  • pinch – 1/16 teaspoon
  • scant – when a recipe calls for a measurement, don’t use the full measurement. Instead, use slightly less than the given amount.
  • tsp – teaspoon
  • tbsp – tablespoon
  • c – cup
  • pt – pint
  • qt – quart
  • oz – ounce
  • lb – pound
  • doz – dozen
  • ml – milliliter
  • l – liter
  • g – gram
  • min – minute
  • hr – hour

• Instructions or Directions: Step-by-step details on how to create the recipe. It’s always good to give the instructions one good read before you start the recipe. See our How to Cook: Where to Start in the Kitchen article for more details around that. You’ll also learn what cooking methods are needed, as well as the equipment and cooking utensils you’ll need by reading the instructions.
• Chef Notes: If there are additional notes, make sure to read those as well. There may be ingredient substitutions that work better for you or suggested equipment that can be used in place of what’s listed in the instructions (for example, an immersion blender can oftentimes be used in place of a blender).
• Nutrition Information: Finally, if you follow a particular nutrition plan, you may want to see if nutritional information accompanies the recipe to make sure it’s a good fit for you and your family.

How to Read a Recipe Video: What You’ll Learn

Now, let’s put it all together. Watch the video below to learn:

• Why you should always read recipes all the way through first
• How to plan and prep your ingredients
• Whether to follow measurements provided or adjust
• Why you should pay attention to cooking times and take notes on how a recipe turned out

Recipes to Try Your Hand At

Now that you (hopefully!) have a better understanding of how to read a recipe and what you can expect when following a recipe, it’s time to put it into practice!

1. Cinnamon Oat Bars

Cinnamon Oat Bars are a harmonious blend of wholesome fiber, healthy fats, and plant-based protein. These breakfast bars are designed to help you feel energized and satiated and, most importantly, a pro at following a recipe! Although this recipe may seem a bit involved, the joy you’ll feel once you bite into your first homemade oat bar is priceless!

2. Creamy Mushroom Soup with Chickpeas and Kale

Just 10 easy steps, roughly 10 ingredients, and only 30 minutes stand between you and a scrumptious bowl of Creamy Mushroom Soup with Chickpeas and Kale. Umami-rich mushrooms, pungent onions, and aromatic garlic perfectly flavor the soup base, while mineral-rich kale and protein-rich chickpeas add wonderful texture, flavor, and nutrients. The key to success with this recipe is making sure all the ingredients are prepped and ready to go before you begin! (Mise en place, anyone?)

3. Moroccan Bulgur Bowl with Savory Orange Dressing

Sweet, savory, chewy, crunchy, and delicious — Moroccan Bulgur Bowl with Savory Orange Dressing hits almost every flavor profile while delivering superb plant-based nutrition! Not only will you learn to expertly combine the five tastes, you’ll also learn how to prepare ingredients that may be less familiar to you. Take the leap! We promise this recipe will not disappoint!

Become a Pro at Reading Recipes!

If you’re an aspiring cook, reading a recipe is a fundamental skill for recreating appetizing dishes in your own kitchen. And if you’re a seasoned cook, understanding the language of recipes can assist you in experimenting with new flavors and help to expand your culinary repertoire.

By familiarizing yourself with the various elements of a recipe, interpreting measurements accurately, and grasping cooking techniques and preparation methods, you can confidently approach any recipe with ease. And with practice and experience, you’ll become a skilled recipe reader, able to adapt and customize just about any plant-based recipe to suit your preferences.

Tell us in the comments:

• What recipe element catches your eye first (photo, ingredients, name, type of cuisine)?

• What surprised you in learning why it’s important to follow a recipe?

• Which recipe will you try first?

Featured Image: iStock.com/kupicoo

Read Next:

• How to Cook: Knife Skills, Mise en Place, & Cooking Without Oil

The post How to Cook: How to Read a Recipe appeared first on Food Revolution Network.

Making dietary changes (or any change for that matter!) comes with a bit of a learning curve and adjustment period. Change isn’t always easy, but when it’s for your betterment, it’s typically worth it in the long run. Plus, it often presents an opportunity for learning and growth.

While you may have many burning questions about plant-based eating, the intention of this article is to provide a variety of tips and tricks on how to simply get started cooking. By the time you’re done with this article, you will hopefully feel confident enough to create delicious and nutritious plant-based meals on a regular basis.

Watch the how-to video below to find out the 10 tips (plus one bonus tip!) on how to start cooking and becoming a better plant-based chef. And at the end of this article, you’ll even get three delicious recipes to choose from in order to get your plant-based recipe library going.

Now let’s get started!

Getting Started Cooking and Preparing Plant-Based Meals

First and foremost, if creating plant-based dishes is a goal for you, try to treat it as a fun experience. It’s easy to feel overwhelmed when trying new things. But letting go of expectations can help to ease the pressure. Focus on progress over perfection.

Even the most experienced plant-based recipe creators can have a disaster in the kitchen every so often (some more than others… I’m speaking from experience here!). But there are two big things that help with kitchen mess-ups — having a compost bin handy and treating each mess-up as a learning experience.

Using Recipes as a Guide

Once you’ve adjusted your mindset to allow for mistakes, you’ll also need to figure out what exactly to cook. And where will you get the recipe from?

Consider your favorite type of cuisine and start there. Maybe it’s Asian flavors or Italian seasonings that you love. Look for cookbooks and recipes that incorporate these flavors.

Or perhaps you already have a few recipes that you know and love but are traditionally made with animal products. Can you find a plant-based version of that recipe online or in a cookbook?

For those of you preparing meals for the entire family, think about what meals you enjoy most together (pizza, tacos, and pasta ring as tried-and-true favorites for many!) and try creating plant-based versions of these.

You may encounter foods that are new to you, such as tofu or tempeh, or specific flavor profiles that may take a little time and practice to perfect. This is where investing in a few good plant-based cookbooks or bookmarking a few plant-based recipe sites will be super helpful.

Through tried and tested recipes, you can get guidance on things like how to make tofu crispy or how to blend just the right amount of seasonings to create a restaurant-worthy Indian dish. And as you keep practicing, you’ll start to become a plant-based chef in your own right.

Keeping Your Kitchen Stocked

Once you start creating a few plant-based recipes, you’ll notice that your cabinets and fridge naturally start to fill up with plant-based foods (that’s the goal!).

You may also want to stock your pantry on a regular basis so that you’re equipped with staples like legumes, whole grains, and condiments.

Visit our How to Cook: Healthy Plant-Based Pantry Essentials article to find out how to set up a plant-based pantry.

Try to create some space in your schedule to plan a few meals, shop for ingredients, and prep meals for the week ahead.

It may take a little investment in time and energy at first, but the more you get used to shopping and cooking this way, the more efficient and relaxed you’ll be in the kitchen.

Navigating Your Kitchen

Another essential step to getting started in the kitchen is making sure you have the right tools — and knowing where everything is.

You may want to do an inventory of your existing kitchen tools and appliances to see what you have on hand and what you might need. A good chef’s knife, wood cutting board, and perhaps a food processor or blender are all recommended starting points. If you’d like further guidance on kitchen tools, visit our guide on 27 Useful Kitchen Tools (+3 Bonus Tools) to Make Cooking Easier.

In addition to tools, you’ll also want to make sure you have a dedicated prep station to chop food and organize your mise en place. Keeping this space clean will also help to keep your mind clear for a stress-free cooking experience.

It’s also a good idea to arrange your kitchen in a way that makes sense for preparing food. Doing so will save you time and keep you organized. For example, keep pots and pans near the stove and knives and measuring cups easily accessible to your prep station.

It also doesn’t hurt to have some beautifully photographed plant-based cookbooks on your countertops for a boost of inspiration when you need it!

Tips on How to Start Cooking Plant-Based Meals

Watch the video below to get 10 tips (and one bonus tip!) to help you get started in the kitchen, have fun, and stay inspired when creating plant-based recipes.

Recipes to Help Get You Started

No kitchen intimidation here! You’ll be having fun in the kitchen in no time thanks to these simple, nourishing, and vibrant plant-based recipes. Each one of these recipes helps you to develop a different set of skills in the kitchen. From chopping to sautéing to blending and beyond, you’ll be surprised at what you can create. With a bit of practice and patience, you’ll be a master of the cutting board and a champion of the stove (or whatever heating apparatus you use) sooner than you think!

1. Kale Walnut Basil Pesto

You’ll feel like a master in the kitchen in no time with this deliciously fresh and herby pesto sauce! Kale Walnut Basil Pesto is one of those versatile recipes that looks and tastes like it’s a complicated culinary masterpiece. But in reality, it’s made with seven simple ingredients, is ready in 10 minutes, and can add a bit of pizzazz and nutrition to a variety of meals (check out the Chef’s Notes for ideas!).

2. One-Pot Butter Bean Soup

Focusing on dishes that only require one pot is a great kitchen hack when you are looking to save time and serve a meal that comes together quickly. With only a 15-minute preparation time and less than 30 minutes of cooking time, all you have to do is chop, stir, simmer, and serve! One-pot meals are an easy and delightful way to hone your kitchen skills while serving nourishing and tasty meals that you can be proud of!

3. Simple Kung Pao Tofu and Broccoli

Now that you have a few of the basics down and your pantry is starting to look like a carnival of plant-based foods, perhaps it’s time to take a leap and add a few more ingredients into the mix. Simple Kung Pao Tofu and Broccoli is exactly as the name suggests — simple and restaurant-worthy! Don’t let the list of ingredients seem overwhelming (you’ve been practicing, remember?). The trick to making it a quick meal is having the rice ready to go and pressing the tofu ahead of time. The rest is as easy as (plant-based) pie — or, in this case, stir-fry!

Practice Makes Progress

We get it; cooking can be a challenge. Not only do you have to plan and find the time to prep and cook the meal, but you also have to make it tasty — that’s a big venture! It may feel daunting at times, not to mention time-consuming. Whether plant-based cooking is new to you or you’re a plant-powered aficionado, cooking can be a challenge.

But whenever you’re feeling overwhelmed, take a moment to think about why you want to eat plant-based in the first place. And try adjusting your mindset from one of defeat to one of exploration.

Feel free to visit our How to Cook blog series anytime you need a little encouragement and support. Happy cooking!

Tell us in the comments:

• What is your mindset like when you try something new?

• Which plant-based meal will you create first?

• What’s one favorite family meal that is traditionally made with meat or dairy that you’d like to make with plants?

Featured Image: iStock.com/Wavebreakmedia

Read Next:

• A Guide to Going Plant-Based: What to Eat, Benefits, and How to Succeed
• 5 Common Mistakes Plant-Based Eaters Make and How to Avoid Them

The post How to Cook: Where to Start in the Kitchen appeared first on Food Revolution Network.

Side note: After reciting the rhyme to my husband, he told me I had it all wrong and the rhyme goes like this: “Beans, beans, the magical fruit, the more you eat, the more you toot.” This was new to me! Maybe we need to take a poll on which is the correct rendition, but my argument is that legumes (the umbrella name that includes beans, peas, and lentils) are not fruit!

What I didn’t know, and would learn later in my adult life, was that beans are like a magical food that are a staple in many cultures around the world. In fact, beans are one of the common foods consumed by people who live in the Blue Zones, where longevity and quality of life rank the highest in the world. What’s fascinating is the variety of beans consumed and how they’re prepared in each country. For example, centenarians in Okinawa, Japan, enjoy stir-fries with soybeans or mung bean sprouts; folks in Nicoya, Costa Rica, love a hearty black beans and rice dish; and those in Sardinia, Italy, thrive on lentils, garbanzo beans, and white beans mixed into soups and salads.

Why Beans Get a Bad Reputation

There are certain groups in the health and wellness space that believe some compounds in beans, namely lectins and phytates, are poisonous. They’ve deemed them “antinutrients” because they bind essential minerals, like calcium, iron, and zinc, making these nutrients less available to us, and may also cause gastrointestinal discomfort. It’s true that eating raw beans may wreak havoc on your belly. However, when beans are soaked and cooked properly, a majority, if not all, of lectins and phytates are destroyed, making beans digestible with ease. What’s more, these “antinutrients” (we really need a new term for them) may offer protection against heart disease and cancer. In fact, lectins have been studied in clinical trials as an anticancer treatment.

Why Learn to Cook Beans & Other Legumes from Scratch?

At this point, you may want to open the canned beans sitting in your pantry and Google “chickpea recipes,” so you can make dinner tonight. That’s fantastic! However, I’d be remiss if I didn’t share the beauty of making beans from scratch.

Full disclosure: I was a canned bean girl myself for a very long time — until I tried chickpeas cooked in an Instant Pot. That was when I discovered that cooking beans from scratch is a game changer when it comes to texture and flavor.

Here are seven reasons to consider cooking beans from scratch, whether you’re a current canned bean lover, wannabe bean lover, or seasoned bean fanatic.

1. Eating freshly cooked beans is delightful. Beans cooked in a pressure cooker are a creamy, buttery, melt-in-your-mouth experience that is not to be missed. Don’t have a pressure cooker? No problem! Soaking and cooking beans on the stovetop can give you that same blissful bean-y experience (check out our How to Cook Beans Guide).
2. Cooking beans from scratch may result in more nutrition. Nutrients may be lost during the processing of canning beans. Compared to canned beans, dried beans have been found to have more protein, fiber, iron, potassium, and magnesium — and less sodium.
3. Cooking beans from dried is more economical. According to The Bean Institute, dried beans cost 15 cents a serving, store-brand canned beans cost 34 cents a serving, and national brands cost 48 cents a serving. These cents add up when you’re feeding beans to a family of four daily.
4. Cooking beans from scratch may help with tolerance. When you cook beans on the stovetop or in a pressure cooker, you can control the texture. This means that you, or people around you, won’t have a reason to recite the fun little bean rhyme.
5. Adding onions, garlic, or spices (the sky’s the limit!) during the cooking process creates the most flavorful bean, veggie, and spices combinations!
6. Avoiding cans can decrease your footprint on the planet. Purchasing dried beans in bulk creates less waste and uses fewer manufacturing processes, resulting in a smaller food-related environmental footprint.
7. Eliminating cans also eliminates any chemicals (like BPA) that might be found in the can. Keeping chemicals off your plate is important for health.

What You’ll Learn in the Video on Cooking Beans

In the video below you’ll learn how to cook three types of common beans or legumes:

• Lentils — cook lentils on the stovetop (no soaking required!)
• Chickpeas — soak then pressure cook, resulting in the creamiest chickpeas
• Black beans — learn how to make flavorful refried beans from your home-cooked black beans*

*Please refer to our How to Cook Beans Guide for directions on cooking black beans from scratch.

3 Legume Recipes You Can Cook from Scratch

Creating these three from-scratch legume recipes is simply a delight thanks to their bold flavors and creamy, buttery, melt-in-your-mouth textures. The bountiful benefits of these nourishing plant ingredients and the satisfaction of making your own from-scratch pot of beans are too good to pass up!

1. Spicy Spinach Lentil Soup

When it comes to a legume recipe that showcases lentils in all of their glory, this one is it! Spicy Spinach Lentil Soup offers versatility, lots of flavor, and plenty of wholesome nutrition. There is so much to love about this soup, you’ll find yourself making it again and again.

2. Buttery Instant Pot Rosemary and Garlic Chickpeas

Perfectly tender Buttery Instant Pot Rosemary and Garlic Chickpeas are one of those have-on-hand-at-all-times recipes — they’re that good. With savory garlic and herb-y rosemary added to the mix, you’ve got a delectable pot of nourishing chickpeas that is simply irresistible!

3. Pressure Cooker Monday Red Beans and Rice

A few minutes of prep is all you need to get a wholesome pot of homemade beans (and rice!) on your table with ease. We love a good set-and-forget-it recipe, and you will, too, after preparing these tasty Pressure Cooker Monday Red Beans and Rice. Don’t have a pressure cooker? Check out the Chef’s Notes for instructions on how to easily prepare these on the stovetop!

Get Cooking!

No matter how you enjoy beans — canned, frozen, or cooked from scratch — you’re fostering health for you, your family, and the planet, especially when your luscious legumes replace meat. Beans, peas, and lentils can easily supplant meat in satisfying and delicious veggie burgers, added to yummy tacos, tossed into a salad, used as a chili base, or blended into a veggie dip — and that’s just for starters! Plus, as the centenarians in the Blue Zones demonstrate, they deserve to be a staple in everyone’s diet.

Tell us in the comments:

• Which type of bean will you try to cook from scratch?
• Share your experience with canned beans vs cooked from scratch.
• Tell us how you love to eat beans!

Featured Image: iStock.com/FG Trade

Read Next:

• How to Cook Whole Grains
• How to Cook: Healthy Plant-Based Pantry Food Essentials

The post How to Cook Beans and Lentils from Scratch appeared first on Food Revolution Network.