Vegan Béchamel

Lasagna topped with vegan Béchamel sauce.

As a French American, I love getting back to my roots for cooking. This French inspired vegan Béchamel sauce is perfect for all of your gratin dishes or to top your lasagna. Adding this to my vegan lasagna has made the ingredients needed simpler, as I don’t need to buy as much vegan ricotta and mozzarella to fill an entire dish.

You will need:

1/4 cup butter (I used Earth Balance)

1/4 cup flour

4 cups soy milk

1 tsp onion powder

1 tsp garlic powder

Optional:

1/4 cup vegan mozzarella

The process:

Melt butter over medium heat. Stir in flour slowly. Whisk together until smooth. Slowly add 4 cups soy milk. Add vegan mozzarella and whisk until melted. Bring heat to low for 4 minutes, stirring frequently.

Voila! Top your favorite dish and bake until perfection.

Béchamel after being cooked in the oven a top a vegan lasagna.

The Best Vegan Spanikopita

Vegan Spanikopita I made for a morning staff meeting… big hit!

It’s 2022 so I felt it was time to update my Spanikopita recipe. I decided to give the fancy shapes a rest and just go back to basics… the results were incredibly tasty! There is no exact science to this. Feel free to modify quantities.

You will need:

500g of fresh spinach

150g Violife feta, crumbled

170g Follow Your Heart feta crumbles

(Your choice on type of Vegan feta cheese; I personally love the taste and texture of combining two particular kinds)

2 vegan eggs (I used Follow Your Heart)

115g vegan butter, melted

1 box frozen phyllo dough, thawed at room temperature

21g fresh chives, chopped

21g fresh dill, chopped

Optional: 1/2 lemon, squeezed

I used the largest tub of spinach they sell at Whole Foods and the full packets of fresh chives and dill. I provided ingredient measurements for guidance but truly I just eye balled everything. Don’t be afraid to just get in there!

The process:

I cooked down chopped fresh chives and dill with spinach in skillet.

Let the greens cool for a few minutes. Mix in your feta and vegan egg. Optional step: squeeze half a lemon over mixture.

Brush your melted butter on the pan.

Lay a Phyllo sheet along the bottom. Brush butter. Add another layer. Repeat layer, butter, layer for about 4 or 5 layers.

Add your filling mixture spreading evenly among dough.

Then top with a few more layers of dough and butter. I let these lay messily over the sides and tuck them under all of the layers when I’m done, giving it a nice crust.

Score all the way through, cutting pieces prior to cooking. Cutting after the dough is crusty can be difficult.

I was able to premake this the night before, covering tightly in my fridge overnight.

I popped it in oven this morning for 75 minutes at 375 degrees. 💚

Apparently I am to make this for every morning meeting henceforth. 😂 I hope you and your family enjoy it as much as we do!

Everything Sourdough Discard Cheese Crackers

Compassion begins on your plate! 💚✨ Everything Sourdough Discard Crackers using Vegan Cheese

Everything Sourdough Discard Crackers

One of the best things about maintaining a sourdough starter at home is making a variety of flavorful food without using any animal products completely from scratch.

The Magic: ✨

190-200g Sourdough Discard

2 Tablespoons oil or butter

1/2 tablespoon flour

1/3 cup vegan cheese of choice

1/2 tablespoon dried chives

Sprinkled salt and everything seasoning to taste

Directions: ✨

Preheat oven to 325 degrees.

Mix discard with oil, flour, cheese, and chives.

Spread out evenly on parchment paper lined cookie sheet as thin as possible.

Sprinkle top with sea salt and everything seasoning till desired.

Place cookie sheet on center rack for 10 minutes.

Score as desired. (I make simple squares pressing down with a long edge of a dough scraper.)

Place back in oven and cook for 30 more minutes or until it has started to crisp.

Let cool… break apart squares, and serve! Enjoy!

Vegan Breakfast Quiche

This vegan dish has the perfect flaky crust and savory flavors you’d expect from a breakfast quiche.

Crust ingredients:

⁃ 1 vegan egg (2 tbs of Follow Your Heart powder with 1/2 cup ice water, whisked)

⁃ 2 1/2 tablespoons ice water

⁃ 1 1/2 cups all-purpose flour

⁃ 1/2 teaspoon sea salt

⁃ 10 tablespoons vegan butter (I used Miyoko’s Oat Milk Butter)

Filling:

– 1 Yellow Onion, chopped into cubes

– 3 VeganEggs (6 level Tbsp Follow Your Heart VeganEgg whisked with 1 1/2 cups ice cold water)

– 1 cup homemade cashew cheese (cashews blended with nutritional yeast, veggie bouillon, veggie broth, garlic, and hot water)

– 1 tbsp vegan butter

– pinch red pepper flakes

– 1 tsp pepper

– 1/8 tsp cayenne pepper

– 1 cup of Hashbrowns (I used dehydrated shredded potatoes, salted to taste)

– 1 10 oz package fresh spinach

– Tbsp chopped fresh garlic

• Optional: vegan meat of your choice or vegan bac’n bits. (I personally used sautéed Chorizo bits from Nutcase Vegan Meats.) Top quiche with additional cheese if you like.

Directions:

Preheat oven to 400 degrees

Whisk salt and flour

Add vegan egg

Add butter

Knead until dough consistency.

Roll out on floured cutting board until it is the size of your pie pan.

Work dough into pie pan, pinching the ends to form a crust around the edge.

Finish with fork impressions on edge.

Freeze for 25 minutes.

Bake for 10 minutes at 400 degrees.

If crust bubbles up, pierce with fork.

Sautée onions until soft. Add hashbrowns with vegan butter until desired browning.

Pack the pan with spinach only allowing to remove excess water for one to two minutes tops.

Whisk vegan egg with additional water. Add garlic, onion, pepper, red pepper flakes, hashbrowns and spinach. Mix well.

Slightly stir in homemade vegan cheese and chorizo. I left clumps together and it turned out amazing.

Pour into crust.

Turn down oven to 325 degrees.

Cook for 55 minutes.

Voila! Enjoy!

For tips on making your own homemade cashew cheese, check out the full video on how it’s made.

Is Pizza Hut Bought by the US Dairy Industry?

Can you hear the collective sigh of disappointment today? Despite an outpouring of positive press, Pizza Hut rescinded the announcement of vegan cheese finally coming to their United States locations this summer.

This, sadly, did not surprise me. I was more surprised to find out they were doing the right thing after all these years.

Why? There’s a trend! My brain sees connections, and apparently I am not alone.

Both Domino’s and Pizza Hut have a lot in common financially. They both opened vegan markets successfully in other countries, yet they do not bring these options to the US despite knowing it works.

This is puzzling, because they have undoubtedly lost customers refusing to evolve with consumer demand for dairy free options. Me included! Your girl was a regular at the Rochester Hills Pizza Hut in high school, and the delivery guy knew me well when I was a vegetarian ordering stuffed crust pizza (I now shudder to think of all the baby cows killed for the amount of cheese I consumed). Shifting to a dairy free, plant based diet meant buying vegan pizza elsewhere. And there are tons of yummy options at locally owned establishments.

If United States consumer groups are demanding vegan cheese, yet the restaurant does not cater to consumer demand, why would they make a decision to not carry vegan options from a financial standpoint? Wouldn’t the market research show that vegan cheese is not only the right thing to do for the animals, but actually, dare I say, profitable?

Unfortunately, it’s much bigger than that.

The dairy industry proudly boasts about their financial partnerships with both Pizza Hut and Domino’s. Both companies not only take money from the dairy industry, but they use the Dairy industry scientists and nutritionists to introduce more menu items to push larger amounts of milk.

According to Dairy.org on a February 2018 release, “Pizza Hut – a dairy checkoff partner- increased the amount of cheese on its pan pizzas by 25 percent, a move that will require an additional 150 million pounds of milk annually to meet the change.”

They go on to say that the “project was made possible thanks to dairy scientist Nitin Joshi, a Dairy Management Inc. (DMI) employee who works onsite at Pizza Hut’s headquarters in Plano, Texas.“

Read that again. Let it really sink in.

The Dairy Industry not only gives money to certain big chain restaurants, but they actually have employees on site developing more products that push 150 million gallons more of milk per year. Products are designed for the sole purpose of pushing an agenda for US Dairy Farmers, and that agenda is far from human health.

Following the money further, we look at Domino’s, and their financial partnership with the US dairy industry.

According to a 2018 press release from Dairy.org, because of their partnership, Domino’s “increased their cheese usage by over 1 BILLION milk equivalent pounds. That’s just shy of 20,000 tanker loads of milk that was off the market because of the Domino’s partnership.”

They aren’t selling billions more in pizzas. They are updating their menu items to use more cheese to push more milk. Once upon a time, you could order Domino’s Breadsticks and they didn’t come with melted cheese. Now, you can’t even get their breadsticks without melted cheese, and they are a completely different product.

They go on to say at Dairy.org, “in addition to menu development, Domino’s has also been a partner in sharing the story of dairy farmers through the Undeniably Dairy campaign.  Last summer, Domino’s put the Undeniably Dairy logo on their pizza boxes across the country – reaching 7 million homes a week.”

As a business school grad that studied marketing, let’s really look at what is being done here.

Not only are they working hand-in-hand with the dairy industry to develop menu items pushing higher percentages of cheese usage on products (which is keeping America sick, but that’s another discussion for another day), they are also using marketing through their materials they use to distribute their products to psychologically get you to feel some allegiance to the “Hardworking US Dairy Farmer”. They even have language on their box boasting pizza isn’t pizza without tons of cheese. “How can it be anything else?” says the Domino’s box regarding dairy cheese.

Now, as someone who has eaten actual Italian pizza in Naples, Italy, pizza traditionally highlighted tomatoes and sauce more than copious amounts of cheese. And it’s delicious. It’s the agenda behind the marketing to make you believe you need the cheese to have a good pizza, and they are going so far to push that you should feel good about it because you are keeping people employed. Cheese is super addictive in nature, as milk was meant to encourage baby cows to latch on to their mothers, so it’s easy to give in to this message for the average consumer.

Meanwhile, billions of animals are being slaughtered, and many consumers are opting for the nut milks versus the cows milk. So doesn’t voting with our dollars help?

The Dairy Farmers of America (DFA) recently released a statement that traditional milk sales plummeted by $1.1 billion in 2018, so where is all of this dairy money coming from now that consumers are voting with their dollars?

The answer is the United States Government.

According to an ABC news article in August 2018, the USDA stepped in to buy 50 million in surplus milk to bail out the dairy industry. Where does all this milk go?

According to the article, “The USDA is buying the milk under a program that allows the government to buy surplus food or agricultural products and redirect them to food banks or school-nutrition programs.”

So even when we are voting with our dollars that we do not want to consume milk, they repurpose the surplus to encourage milk consumption by our children in schools.

Isn’t the government supposed to reflect what it’s citizens want?

Let’s not even get into the money circulating between the government and the dairy industry. I encourage you all to watch What The Health on Netflix or YouTube. The doc really lays out all of the financial connections between restaurants, the medical community, the dairy industry, and the government. The Thrive Movement documentary will take it a step further for you to show you who really pulls those strings. (Spoiler Alert: it’s not Trump.)

The day the US government decides to stop bailing out the dairy industry is the day the dairy industry will stop having the ability to lobby and push more dairy, even though demand of milk is technically down. That’s the only presumable reason there’s a resistance of adding vegan cheese at some quick food establishments — it won’t be until they realize their profits can be gained back by the consumers when they do finally lose that US Dairy money. And the day is coming. 😘

There is so much more than our dietary preferences at stake. In many ways, our preferences are being taught at an early age to support corrupt industries.

To keep someone in the dark means to keep someone from being informed. I hope posting this information sheds some light that leads to major changes. We totally have the power to manifest our higher desires, Peace and Prosperity on Earth, and while it seems overwhelming when looking at Earth’s dark parts, we can’t fix what we don’t know about. ✌🏼💚🌱✨

Links to Sources:

Dairy Industry and Domino’s Undeniably Strong Partnership

ABC News: US Government Buys 50 Million in Milk to Bail Out Dairy Farmers

PizzaHut Dairy Partership Leads to 25% More Cheese

Fast Company: Milk Sales Plummeted by 1.1 Billion Last Year

Documentaries Mentioned:

What the Health

The Thrive Movement

Excerpt Clip from Thrive Movement “Follow the Money”:

Vegan No-Bake Peanut Butter Chocolate Bars

Compassion begins on your plate! These rich, no-bake peanut butter chocolate bars will satisfy even the most mouth watering sweet tooth while being vegan and gluten-free diet friendly.

You only need Four Ingredients:

Filling

  • 2 cups peanut butter (I prefer 365 brand, organic & unsweetened)
  • 1 cup coconut flour
  • 1/2 cup pure maple syrup

Topping

  • 2 cups vegan chocolate chips (I prefer the Enjoy Life brand)
  • 1 cup peanut butter

Combine filling ingredients in large bowl, until it becomes difficult to stir.

Line a large pan with parchment paper.

Press peanut butter “dough” into large pan, ensuring it is evenly spread, and set aside.

Melt vegan chocolate chips in pan using the double boiler method. I personally boil water in a medium pan, and place a smaller pan over it to melt the ingredients. Stir in cup of peanut butter as chips begin to melt.

Pour melted chocolate mixture over peanut butter dough spread in pan. Make sure melted chocolate is spread evenly.

Cover and place in the freezer for 45 minutes.

Remove pan, and cut chocolate and peanut butter layers into bars. (Store in the refrigerator.) And enjoy! 💚🌱✨

Vegan Confessions: I Dated a Hunter.

When I found myself out of married life and suddenly single, it literally took me years to get back out there. I rebuilt my life from rock bottom to this beautiful, passion-driven career focus. I’d be damned if I was going to let a guy into my life to destroy what I built again. It took a job promotion and moving to a whole new town with literally no friends to finally have the desire to make an online dating account.

It took me awhile to find anyone I was even remotely interested in. I grew tired of swiping left on all the Michigan boys holding bloody deer heads and dead fish proudly for the camera in their profile pictures, so I put right in my bio: no hunters, please ✌🏼 . The intention was set for a relationship based in common interests.

One of the first guys I met was super nervous after reading up on me. For privacy’s sake, let’s call him Ben. Ben saw I was super passionate about veganism in my bio and thought if he shared he enjoyed deer hunting, I would unmatch him for sure. He decided to take the second route: hide it until he saw me in person. And it paid off.

We met shortly after I moved to this area, and hit it off right away. He laughed nervously as he told me he was a hunter, and begged me to give him a chance. I right away wrote it off as something that wouldn’t last, but he seemed sincere, so I listened. I soon realized Ben loved animals. He loved being outside and surrounded by nature, and that’s why he loved to hunt and fish. He had certain qualities he would look for to try to pick a deer that has already lived, and didn’t have babies. He trained dogs by day, and was knowledgeable at animal psychology and genuinely cared. I could see his heart. His genuine intention for animals is to love them and be close to them.

Ben quickly became my best friend in this area and casually dated me a few times a week. We never really ate together, and he tolerated my vegan burritos, but was turned off instantly at the word “vegan” in front of anything. Despite this, we tried to find desserts we both liked and restaurants we both liked (which is a challenge in mid-Michigan). It all seemed like it was going well. He knew my coworkers and friends, he came with me to a wedding, and we were growing closer and closer, until….. November: hunting season.

It didn’t become known to me he had an issue with me being vegan until things got real. What set me on this nutrition focused path was looking for answers after my dad died of cancer back in 2008, never smoked, never drank, but ate a high meat, Atkins diet. The ten year anniversary was in November this year. Ben spent that day with me making sure I was okay. I found myself on my vegan soap box spewing all of my knowledge about preventing disease and longevity with a plant based, Whole Foods Diet. This was the first time I really let my vegan freak flag fly with him.

And then, I said it: “I want to raise my kids vegan so they have the best shot at life.”

This statement, unknown to me at the time I made it, lead to a 4 day blackout period where I didn’t hear from Ben. The man who stayed with me on the anniversary of my dad’s death, told me he was in love with me, and drove me to a wedding hours away, wouldn’t even text me back, until he finally explained.

Ben texted: “If 4 days is a problem, how are you going to feel when I’m on a two week hunting excursion in my near future? You talk about veganism 25% of the time, and I will not raise my kids vegan. It’s something I never wanted to learn about. And I don’t want to hunt and think about how my lady doesn’t approve. It’s not that you’re vegan, it’s that I can’t escape it. And I can’t change you so I’m letting go. ”

After 6 months of friendship and companionship, we are now strangers who don’t speak. 👌🏼

If I learned anything valuable from Ben, it would be how to look at someone who hunts compassionately. Many hunters’ main motivation for hunting is a misguided love for animals and nature. Knowing this is honestly such a gift and has helped me cope with living in an area surrounded by them. It also taught me another very valuable lesson: the red flags you ignore in the beginning will be the very reason your relationship ends. Never let anyone make you feel bad for setting standards out of self love. If they don’t meet them, not a match. 💚🌱✨

Vegan Breakfast Burrito

Compassion Begins on Your Plate! 💚🌱

It is no secret that I love Tofu Scramble and enjoy serving it up in a variety of ways. Get ready for some of the most delicious tofu eggs wrapped in burrito perfection that you will ever taste.

You will need: 1 package organic, sprouted extra firm tofu

1 package of your favorite tortillas

1 tbsp garlic granules*

2 tbsp turmeric

2 tbsp nutritional yeast

1 tbsp basil

1 organic avocado

2 organic russet potatoes

1/2 organic white onion

1/4 cup all purpose gluten free flour (I prefer Bob’s Red Mill brand)

1 package of washed organic spinach

1 package Field Roast Breakfast Sausage

Wildbrine Kimchi Probiotic

Sriracha or your favorite Salsa*

Celtic Sea Salt*

Ground black pepper*

*Proportions to taste.

Hash browns: Grate potatoes into hash brown consistency.

Push water out of potatoes in a strainer over your sink. I then usually mix about 1/4 cup of gluten free all purpose flour with the potatoes before frying, but can be skipped.

Fry in pan with a little olive oil until crispy, and add salt and pepper to taste.

Sausage: Fry sausages in pan over medium heat with a little olive oil until preferred browning. I personally prefer a strip of black on mine and cook it a little longer. Slice into small, chewable bites.

Tofu “Eggs”: Slice tofu package.

Pour “tofu guts” into a medium saucepan. Crumble extra firm tofu and place in the pan, turning on medium heat.

Add turmeric, garlic granules, basil, nutritional yeast, salt and pepper to pan.

Stir as needed.

Once “tofu guts” water has started to cook away, add a dollop of salsa to the scramble mix.

Slice onion. Add to separate sauce pan with a little water. Cook over medium heat until onions start to caramelize. Then add to Tofu Eggs pan.

Cut avocado in half. Spoon out green avocado onto a cutting board. Cut into slices.

Putting it all together: Warm Tortilla in pan on low-medium heat so it’s easier to work with.

Lay out warmed Tortilla.

Slather on some salsa or Sriracha (I personally do a light layer with my spicy Sriracha).

Make sure you leave an edge around the following ingredients for the perfect burrito roll: Add fresh spinach.

Add a spoonful of hash browns and Tofu Eggs.

Top with avocado slices and pieces of sausage.

Pinch ends of tortilla, pick up bottom, place over and tuck under ingredients, finishing rolling the burrito with remaining slack of tortilla.

Place in warm pan to seal bottom.

And, voila! You have mastered the Vegan Breakfast Burrito. Roll a few in foil and save in your freezer for a quick breakfast to heat up on the run.

Earth Day: Compassion Begins On Your Plate

Compassion begins on your plate!! 💚🌱✨ I’ve always been a bit of a bleeding heart. I was 14 years old when I decided weight loss wasn’t worth eating animals. My entire family was on the Atkins diet, and saw short term successes (but long term health problems, cancers and death). I was repulsed by seeing family members eat flesh for every meal. I went vegetarian without really knowing how to be a healthy one. As a Midwest girl with limited nutrition knowledge, I just decided to eat anything that didn’t have eyes. This included tons of bread, pasta, and cheese. 18 years old wasn’t even my heaviest. I was heaviest in my mid twenties working in the insurance industry. I finally had a moment where I felt like I woke up. I found myself staring down a road I didn’t want to be on, and drastically changed my life.

Working at Whole Foods and learning about The Whole Foods Diet, and finding veganism was the answer I needed all along. It was not only the most compassionate choice for the animals, and the planet, but it was the most compassionate choice for myself and my health. I finally found the answer to all the questions I had about our nutrition, while still limiting our harm, and impacting the planet positively. The energy this diet gave me impacted my physical activities as well.

We are all so hard on ourselves sometimes, myself included. We are all imperfectly perfect. As I learned more, my mind evolved, my behaviors and diet evolved, and then my body followed. It wasn’t a perfect process. It took time. Transformation doesn’t happen overnight, but it does happen. It’s as simple as making a decision on what you are making for dinner tonight, or to take that walk you are thinking about. May your life and actions be a celebration of the Earth, every day.

Anything You Can Eat, I Can Eat Vegan

Veganism is kind of like the mainstream belief in the normality of the “food chain hierarchy”, but in reverse. How did the animal get this nutrient ? What did the animal eat? If the animal got it from another animal, what did that animal eat? There in lies the answer to any nutrition inquiry.

The design of the Earth and our bodies is so intelligent, our nutrients we need just naturally occur in growing plants, and natural elements. Scarcity during changing seasons and weather conditions is the reason our early ancestors hunted animals. In this day and age, a large variety of plants is at our fingertips within a moment’s notice. Killing is unnecessary. Compassion truly begins on your plate: for the animals, the environment, your health, and the future of the human race.