There’s a hundred reasons to go vegan, but they all stem from three main themes: physical health, our earth, and animal welfare. Cutting animal flesh from your diet greatly decreases your likelihood of developing diseases such as heart disease and cancer, and adopting a plant-based diet even reduces your carbon footprint. (Meat production is a leading cause of climate change, due to huge portions of the world’s crops/water/land being inefficiently used to feed/house/raise farmed animals).
But, possibly most importantly, a vegan diet takes a stand against the animal abuse and exploitation that’s rife within the meat and dairy industries. Your money is your vote.
Veganism is not an easy lifestyle shift by any means, and it can quickly become an unhealthy diet. But we’re proposing something different – vegan, two days a week. If every person in America reduced their meat/dairy consumption by 20% (ie – weekend veganism), it would be equivalent to everyone switching their cars to hybrids.
So, every week, we’re piling together a few easy and delicious vegan recipes from our favourite food bloggers. Breakfast, lunch, dinner, snacks? We’ve got you covered.
To really get a feel for it – for every weekend you eat a vegan diet, you save 8,327 litres of water, 36kg of grain, 5.6 square metres of forest and 18kg of Co2. (source)
fucking cool. Time for a change?
FRESH MANGO SMOOTHIE
PREP TIME: 12 MINS / COOK TIME: – / SERVES: 1
[ my recipe! ]
- 1 large, ripe mango
- Handful of ice
- Squeeze of fresh lime juice
- 1-2 tablespoons Greek Yoghurt (optional)
2. Nope. That’s it!
PERFECT OVEN-BAKED FRIES
PREP TIME: 5 MINS / COOK TIME: 35 MINS / SERVES: 1
- 2-4 Organic Russet Potatoes, depending on size
- Seasonings of Choice + Salt
- Silicone Mat
1. Preheat your oven to 220C. Scrub your Potatoes clean, and peel them if desired.
2. Chop your fries into any shape of your choice; wedges that are between 1/2″ and 3/4″ are recommended.
3. Toss your Fries into a large bowl, sprinkle with any Seasonings and Salt you desire, and stir well.
4. Place the Seasoned Fries onto a baking tray lined with a Silicone Mat, making sure they do not touch.
5. Bake for 35-40 minutes, or until golden brown and crispy. Serve as desired.
VEGAN “CHICKEN” NOODLE SOUP
PREP TIME: 10 MINS / COOK TIME: 70 MINS / SERVES: 5
For the “Chicken” Seitan:
- 3/4 cup Vital Wheat Gluten
- 3/4 cup Cannelini Beans
- 1/2 cup Imitation Chicken Broth
- 2 tbsp Nutritional Yeast
- 1 1/2 tbsp Tahini
- 1/2 tsp Poultry Seasoning
- 1/2 tsp Salt
For the “Chicken Noodle” Soup:
- “Chicken” Seitan, above
- 1 Yellow Onion
- 3 large Carrots
- 5 ribs of Celery
- 1 tsp Dried Thyme
- 1/4 tsp Black Pepper
- 9 cup Imitation Chicken Broth
- 3 packets Rice Ramen Noodles (or other noodle of your choice)
- 1/4 cup Fresh Parsley, chopped
For the “Chicken” Seitan:
1. First, add all of the Seitan ingredients except for the Vital Wheat Gluten to a food processor or high speed blender. Process until smooth.
2. Next, add the Vital Wheat Gluten to the food processor and blend for 60 seconds. You may need to hold the food processor steady, as the gluten will begin to develop and form an elastic ball.
3. Transfer the Seitan Dough to a bowl or flat surface, and knead for 6-8 minutes. This helps to develop the gluten and texture of the “Chicken.”
4. Divide the Seitan into two balls, then roll each ball out into a log. Wrap each log in parchment paper, then tightly roll it up in tin foil, securing the ends like a hard candy wrapper.
5. Add 2″ of water to a large pot, then add a steaming basket and place the wrapped seitan logs on top. Steam the “Chicken”, covered, for 50 minutes, rotating the logs every 15 minutes or so.
6. Once the Seitan has cooled a bit, carefully remove the wrap around it and cut into bite-sized cubes.
For the Soup:
1. First, prepare the vegetables. Dice the Onion, and slice the Celery and Carrots (I used a mandolin).
2. Add a splash of water or stock to a large pot over medium heat. Add in the Diced Onion and sauté until translucent, about 5 minutes.
3. In a separate pot, bring a medium pot of water to a boil and cook your noodles according to the package instructions. Drain and set aside.
4. Next, add the chopped Celery and Carrot to the large pot along with the Thyme and Pepper. Sauté for another 3-5 minutes, until the Celery is translucent.
5. Add the cubed “Chicken” and Vegetable Stock to the pot, and bring to a boil. Reduce the heat to low, and let simmer for 10 minutes.
6. Stir in the cooked Noodles and chopped Parsley at the end of cooking, and serve warm.
VEGAN PAD THAI
PREP TIME: 10 MINS / COOK TIME: 20 MINS / SERVES: 3
For the Noodles:
- 8 oz Pad Thai Rice Noodles
- 1 piece of Kombu* (optional)
For the Vegan “Egg” Scramble:
- 15 oz block Extra Firm Tofu, drained
- ½ tsp Turmeric
- ½ tsp Salt OR Kala Namak, also known as Black Salt
For the Veggies + Sauce:
- ⅔ cup Vegetable Broth
- 3 tbsp Brown Sugar
- 2 tbsp Soy Sauce
- 1-3 tbsp Sriracha (less = milder heat)
- 1 tbsp Cornstarch + 3 tbsp Water or Vegetable Broth
- 4 Cloves Garlic, minced
- 1 Red Pepper, sliced
- 4 Green Onions, White and Green parts separated
- 1 Carrot, grated
- 1 cup Bean Sprouts
- Juice of ½ Lime, plus extra wedges for serving
- Fresh Cilantro, chopped (for garnish)
- ⅓ cup Dry Roasted Peanuts, chopped
1. First, wash and prep your veggies. Mince the Garlic, slice the Red Pepper, and grate the Carrot. Slice the Green Onions, but keep the white and green parts separate
2. Use your hands to crumble the block of Tofu into a small bowl. Add in the Turmeric and stir well. Set Aside.
3. Next, prepare the noodles. Bring a medium pot filled with water and the piece of Kombu (if you are using it) to a boil, then cook the noodles according to the package instructions. Drain and set aside.
4. While the noodles are cooking, add a splash of water or oil to a large saucepan. Add the crumbled Tofu to the pan and cook over medium heat for 3-5 minutes. Sprinkle in the Salt or Black Salt at the end, then remove from the pan and set aside.
5. Using the same pan, add an additional splash of water or oil to the pan along with the Garlic and white portions of the green onion. Sauté over medium heat until translucent, about 3 minutes.
6. Next, add in the Red Pepper and Carrot. Sauté again until tender, about 3-5 minutes
7. Now we will make the Pad Thai sauce – in the same pan! Add the Vegetable Broth, Brown Sugar, Soy Sauce, and Sriracha to the pan and mix well. Bring this mixture to a simmer.
8. In a small bowl, mix the Cornstarch and 3 tbsp of Water or Vegetable Broth together until no clumps remain. Then, pour this “slurry” into the saucepan and mix into the sauce. Let the Veggies and Sauce simmer for a few minutes, until the sauce begins to thicken noticeably.
9. Once the sauce has thickened, add in the Bean Sprouts, green portions of the Green Onions, crumbled Tofu, and cooked Noodles. Mix well until everything is heated and coated in sauce.
10. Finally, stir in the juice of ½ of a Lime. Divide the Pad Thai evenly onto 3 plates, and top with Cilanto, chopped Peanuts, and extra Lime Wedges on the side.
go save the planet xx
(and eat really
All recipes and their images featured in this edition of Weekend Vegan (001) are the property of Caitlin Shoemaker, unless otherwise stated. You can find more of her vegan and gluten-free/refined-sugar free/oil-free recipes on her blog, From My Bowl, and Instagram, @frommybowl.