However, certain types of restaurant cuisines are friendlier to plant-based eaters than others. And today, we’re going to talk about one of them: Thai food.

When visiting a Thai restaurant, diners often have the welcome dilemma of having many options that are adaptable to suit plant-based eaters. And with over 10,000 Thai restaurants in the US alone, it’s pretty darn easy to enjoy eating Thai food.

Thanks to the Thai government using food as a gateway to globalization (a concept known as gastro-diplomacy), Thai food has become more prominent and popular than ever. In fact, pad thai was originally developed because of a rice shortage — it wasn’t even a significant cultural dish to begin with. And those tasty noodles opened the floodgates for Thai food’s entrance into Western culture.

With the development of the Global Thai program, trainings, grants, and information were provided to Thai investors who wanted to open restaurants abroad. It also standardized what diners could expect on Thai restaurant menus. If you’re a Thai food lover, this may explain why you often see the same options at any Thai restaurant you visit, no matter the location.

So how do you replicate the flavors and dishes that make Thai food, Thai food? What ingredients are essential? And what Thai dishes are already free from animal products, or only require minimal changes?

If you’re a Thai food fan and want to enjoy some of the most popular dishes in your own kitchen, or if you’re looking to expand your palate, read on to discover how to create vegan Thai recipes (or Thai-inspired dishes).

What Makes Thai Food Unique

Thai food is unique in that it includes a five-flavor profile: sweet, salty, spicy, bitter, and sour. You could have a whole meal with each of these tastes: a sweet salad, spicy curry, sour soup, salty noodles, and bitter greens tossed in a stir-fry.

Thai food also stands out because of the merging of different flavors and ingredients due to the country’s geography and influence from neighboring countries.

According to May Kaidee, vegan Thai food restauranteur and author of May Kaidee’s Thai Vegetarian and Vegan Cookbook, Thai cuisine is classified into four regions: Northern, Northeastern, Southern, and Central.

Says Kaidee, “Northern Thai dishes include the well-known Khao Soi, a noodle dish bathed in a curry soup base. This region is known as Lanna, and the dishes trace their origin to the ancient Kingdom of Lanna from several hundred years ago.

Northeastern Thai food is heavily influenced by Laotian cuisine, as this region of Thailand has a large population with historic roots in Laos. Known as “Isaan,” cooking in this region makes liberal use of dill, the only region to do so. Dill is, in fact, casually referred to as “Laotian Cilantro,” whereas many Thai dishes in the other regions of Thailand use what is commonly known as cilantro or coriander. Isaan cooking is also influenced by Cambodian cuisine since Cambodia also borders part of Northeastern Thailand.

Southern Thai food is influenced by neighboring Malaysian and Indonesian cooking, all with traditions originating in countries with majority Muslim populations. Many, if not most, of Thai curries come from Southern Thailand. Dishes from this region make generous use of coconut, and use ingredients such as potatoes which are not as common in dishes from other regions.

Central Thailand (Editor’s Note: Where capital city Bangkok is located) is where most of the Thai dishes with worldwide popularity come from. These include Pad Thai (which is actually a young dish relative to the history of Thailand) and green curry. In most countries outside of Thailand when people mention Thai food, they’re usually referring to Central Thai cooking. However, by no means are the dishes better than those from other regions, they’re just better known. Cooking from all of Thailand’s regions is equally good, and collectively, they make for a diverse and complex cuisine.”

No matter what the region, however, Thai food has several core ingredients that make it recognizable, adaptable, and relatively easy to replicate. As a result, it’s approachable for many dietary preferences, including plant-based eating.

Thai Cuisine Essentials

Before we dive into tasty Thai creations, let’s talk about what you’ll need to create a more authentic experience.

Meal base:

• Jasmine rice (a fragrant long-grain rice)
• or rice noodles (used in dishes like Pad Thai)

Protein:

Traditionally, many Thai dishes often include either chicken, pork, or seafood. But you can easily sub in a meat analogue or plant-based foods such as:

• Tofu
• Jackfruit
• Mushrooms

Condiments:

• Coconut milk (used in curries, soups, and desserts)
• Tamarind (a sweet, tangy fruit that is blended into a paste)
• Red, green, and yellow curry pastes
• Lime (an acidic addition to salads, soups, and sauces)
• Peanuts (crushed and sprinkled on top of meals or used in sauces to create a nutty flavor and creamy texture)
• Prik Nam Pla/Fish sauce

To achieve the same umami flavor profile as fish sauce, without harming any fish, you can try soy sauce or tamari instead. You can also make your own vegan fish sauce with mushrooms or seaweed or purchase one premade from Tofuna Fysh or Ocean’s Halo.

Some common herbs and spices used in Thai cuisine are:

• Lemongrass
• Galangal
• Thai chilies or chili paste
• Kaffir lime leaves
• Thai basil
• Cilantro
• Shallots
• Garlic

Indeed, spices may be some of the most important ingredients for replicating Thai dishes at home. “​​At a minimum, keep a quality chili paste along with galangal and lemongrass; those ingredients can be kept in a freezer for long-term storage,” explains Kaidee.

Some of the more exotic spices may not be available at everyday grocery stores. Look for these spices at health food stores, Asian supermarkets, and South Asian and Indian markets. Many are also available online.

To balance out the sour, spicy, bitter, and salty flavors, a little sweetener may also be added in the form of palm sugar. Unlike ultra-processed white sugar, palm sugar is unrefined and comes from palm tree sap. And unlike palm oil, palm sugar is a more sustainable ingredient choice as trees are maintained for their sap for up to 100 years, and, therefore, not cut down. A suitable whole food substitute for palm sugar is date sugar or date paste.

Vegan Thai Food

Buddhism is the predominant religion in Thailand, and many Buddhists are vegetarian or vegan. The term je or jey, meaning without animal products, is used to describe many Thai dishes that are already vegan or plant-based or can be prepared that way.

But while Thai cuisine and many of its commonly used ingredients may have been more vegetarian or vegan in ancient times, gradually, meat and seafood have become the norm as Thai cuisine has become more Westernized. However, many dishes can still be easily made plant-based. As May Kaidee told us, “Since there is heavy use of fresh herbs, spices, and plentiful amounts of fruit and vegetables in Thai cooking already, the dishes can easily stand on their own when omitting animal products.” 

With the omission of meat — or by swapping out meat with plant-based alternatives such as tofu, tempeh, or jackfruit, and replacing fish or oyster sauce with a vegan option — you can still enjoy many of the flavors and dishes popular in Thai cuisine.

If you follow a SOS-free (salt-, oil-, sugar-free) diet, you can also make Thai dishes oil-free by stir-frying in vegetable broth or water and baking rather than deep-frying.

What Thai Dishes Are Plant-Based or Can Be Modified to Be So?

Now that you’re aware of the plant-based nature of Thai dishes and ingredients, let’s talk about which Thai dishes are naturally plant-based and which can easily be modified into plant-based deliciousness when ordering out or making them at home.

• Appetizers:
  • Spring rolls or summer rolls (vegetarian options are usually veggies only)
  • Tao hu tod/Fried tofu
  • Som tam/Papaya salad (omit dried shrimp, crab, or egg)
  • Pad Pak Boong/Stir-fried morning glory (omit or replace fish sauce and oyster sauce)
  • Nahm prik noom/Green chili dip (some recipes include fish sauce)
• Mains:
  • Green curry, panang curry, pumpkin curry, etc. (omit or replace fish sauce; use a plant-based protein of choice)
  • Pad Thai with tofu (omit or replace fish sauce; omit egg)
  • Fried rice (omit or replace fish sauce; omit egg or use tofu instead; use a plant-based protein of choice)
  • Tofu satay (omit or replace fish sauce in peanut sauce)
• Desserts (Many Thai desserts are naturally vegan since they’re made with rice, coconut, and fruit!):
  • Mango sticky rice (mango and sticky rice in coconut milk — need we say more?)
  • Khanom krok/Coconut pancakes
  • Ruam mit (starchy noodles, tapioca pearls, and fruit in a sweet coconut milk syrup)
  • Khao lam (naturally plant-based with sticky rice, beans, and coconut cream — yum!)
  • Woon Nam Maprao (coconut milk jelly made with agar)

Note that you can also try other entrees not on this list by omitting the meat. Or, when eating out, try looking for a plant-based Thai restaurant in your area. May Kaidee has vegan Thai restaurants in NYC and Thailand (Bangkok and Chiang Mai).

Vegan Thai Recipes

If your mouth isn’t already watering from the helpful tips and tricks above, just wait until the aromas of Thai cuisine begin to fill your home. From our sweet and sour Thai salad to our naturally sweet and humble sticky rice, these recipes are your one-way ticket to Thailand. Buckle up and get ready for a culinary and nutritional adventure of a lifetime!

1. Vegan Som Tam

Vegan Som Tam is our version of the very popular Thai papaya salad, som tam, and is bursting with lots of rich and robust sweet, savory, sour, and spicy notes. Slightly chewy with a nice bite from the shredded papaya, this salad hits nearly every taste and texture, plus it has nutrients galore! Enjoy this wholesome fruit-based salad any night of the week!

2. Tom Kha Soup

You may have heard of Tom Yum, the famous hot and sour soup from Thailand that is traditionally made with shrimp, lemongrass, garlic, and lime. Tom Kha soup is the creamy version of Tom Yum, made with the addition of coconut milk. We’ve substituted mushrooms for shrimp to make it plant-based and to create a creamy, flavorful, and nourishing soup that will bring Thailand to your dining room.

3. Tofu Satay Skewers

One of the most beloved flavors in Thai cuisine has got to be the zingy, sweet, and nutty combination commonly found in satay sauce. Our Tofu Satay Skewers bring the delightful flavors of traditional satay to life with wholesome plant-based ingredients that are every bit as delicious and just as fun to eat. Enjoy these tasty bites as a mouthwatering appetizer or a flavorful addition to your favorite salad, roasted veggie plate, or grain bowl.

4. Drunken Broccoli in Thai Almond Sauce

As the story goes, Thai culture adopted the term “drunken” for dishes that are the perfect cure-all after a party-filled night with friends. In this case, our Drunken Broccoli in Thai Almond Sauce is a delicious way of enjoying broccoli smothered in a slightly spicy Thai almond sauce that is perfect as a side or just as delicious over a wholesome bowl of chewy rice noodles!

5. Tofu Pad Thai

Tofu Pad Thai is a vibrant, flavorful dish that brings the essence of Thai cuisine right to your table with a healthful, plant-based twist. This dish starts with firm tofu, marinated and baked to perfection, offering a wonderfully chewy texture and a protein-rich base. The tofu is then tossed with stir-fried rice noodles, lots of colorful veggies, and the classic sweet and sour pad Thai sauce. Our pad Thai recipe is a hearty and nourishing meal that’s simple to make and even better than takeout.

6. Sweet Chili Broccoli and Tofu

Crispy baked tofu, tender broccoli, and chili sauce add a little sweetness with a kick to our Thai recipe roundup! Spoon all the nourishing ingredients over organic brown rice, mix it with your favorite noodles, or top it with extra Sweet Chili Sauce for more of that somethin’ that makes this Thai dish so special!

7. Sticky Black Rice with Mango

Sticky Black Rice with Mango gets the whole food, plant-based treatment! Inspired by the classic Thai dessert mango sticky rice, this naturally sweet and fiber-rich version is a sumptuous and exotic dessert that captures the essence of the tropical flavors of Thailand in a simple yet indulgent way.

Try Your Hand at Thai!

Whether you’re a seasoned Thai food lover or newly initiated, Thai cuisine offers an enriching and delicious experience that is adaptable to different tastes.

Remember, if you stumble upon a meat-based Thai dish outside of this article, many Thai dishes can easily be made plant-based with one of the substitutions we offered above.

If you’re looking for a little guidance on where to start, try beginning with the Vegan Som Tam (a simple salad), then move on to the soup or skewers before making your way through the mains. No matter which recipe you choose, we hope you enjoy exploring the vast flavors and wonderfully diverse world of Thai cuisine.

Tell us in the comments:

• What’s your favorite Thai dish?
• Which Thai recipe will you make first?
• Which common Thai ingredients might already be in your pantry or fridge?

Featured Image: iStock.com/IriGri8

Read Next:

• Vegan Sushi: How to Make It & the Benefits of Fish-Free Sushi
• The Fifth Taste: Exploring Umami Foods and Recipes

The post 7 Irresistible Vegan Thai Recipes for the Adventurous Cook appeared first on Food Revolution Network.

While botanically speaking, these vegetables may differ, one thing they have in common is their classification as “winter food.” They’re easy to store in colder months, especially when many home gardens are dormant (unless you live in Zone 11 — looking at you, Hawaii and southern Florida).

Winter squashes, in particular, are popular choices once cooler weather approaches, often showing up during the holiday season. But their tough skin and seedy interior can often seem intimidating. The thought of cooking winter squash (or simply cutting winter squash!) may be enough to make you think twice about that butternut squash recipe.

But there’s no need to groan when you see a gourd. In this article, we’ll share our top tips to choose, store, prepare, and cook these wintery squashes, along with seven winter squash recipes.

Is a Pumpkin a Squash or a Gourd? And Is a Gourd a Squash?

If a pumpkin is a squash, and a gourd is a pumpkin, does that mean a squash is also a gourd? The answer is yes… well, sort of.

Squash, gourds, and pumpkins are the same in that they are all part of the Cucurbitaceae family (pronounced q-curb-eh-tacy). All gourds are squash, but not all squash are necessarily gourds, according to the Missouri Botanical Garden.

You see, it’s a bit complicated and probably more than you need (or want) to know. However, just to avoid any confusion, squash is the edible type of Cucurbitaceae fruit.

Gourds are the decorative types of Cucurbitaceae, and most are purely ornamental in nature.

Pumpkin can fall into either category, playing the role of the scary jack-o’-lantern perching on your doorstep, or offering up nutrition in the form of pumpkin soup.

There are over 900 species in the Cucurbitaceae family. And according to The Modern Farmer, there are also hundreds of winter squash varieties.

Winter Squash Varieties

Although they’re all slightly different in shape, color, flavor, and texture, these seasonal vegetables… err, fruits… all pack a nutritious punch. They’re loaded with carotenoids, like beta-carotene, which your body converts to vitamin A. And winter squashes are also rich sources of vitamin C, potassium, magnesium, and fiber, making them the perfect addition to soups to help fight against those nasty winter colds.

To learn more about squash’s nutritional superpowers, check out the Top Health Benefits of Squash + How to Prepare and Eat It.

The main types of winter squash you’re likely to encounter are:

1. Butternut

One of the most common and versatile of the winter squash varieties, butternut squash provides over 100% of the RDA for vitamin A in just one cooked cup! You can also use it in place of sweet potatoes as its texture and flavor are quite similar. Or make the Cheesy Cauliflower Squash Sauce below to see how it can lend an ultrarich and creamy texture to recipes.

2. Delicata

Delicata squash may be one of the least intimidating of all the winter squashes due to the ease of cutting through its thin skin and softer flesh. It’s similar to butternut squash (and, really, all of the squash varieties) in that it’s powered with vitamin A, vitamin C, potassium, and fiber. Its boat-like shape and ability to keep form after cooking make it an ideal vessel for stuffing with vegetables, legumes, and whole grains.

3. Acorn

Recognizable for its often hunter-green hue and nut-like shape, acorn squash can transform into a bowl for all of your plant-based creations. From soups to grains to sautéed vegetables (umami mushrooms, in particular, pair nicely), stuffed acorn squash is one of my favorite winter foods.

4. Spaghetti

Its mellow flavor and familiar noodle shape make spaghetti squash a fun and nutritious substitute for traditional spaghetti dishes. Consider mixing with pasta sauces you know and love, like marinara, pesto, and (cashew) bechamel, for a fiber- and beta-carotene-rich pasta dish.

5. Kabocha

Transforming into buttery, nutty, sweet goodness, similar to sweet potato or pumpkin, kabocha squash is succulent in risotto, soups, and stews. Its outer shell can be pretty tough to cut, so you may want to microwave it for a few minutes before cooking. P.S. Kabocha squash seeds are rich in zinc! Harvest, clean, and roast them for a crunchy, nutritious snack.

6. Sugar Pie Pumpkins

The vibrant orange color of sugar pie pumpkins is a clue that they’re chock-full of vitamin A, potassium, and vitamin C. And their sweet name clues you in to their culinary application; they’re an ideal addition to your winter desserts!

7. Hubbard

It’s possible that, if you’ve ever walked by a Hubbard squash, you didn’t pay it much attention due to its thick leathery skin and heavy weight (ranging from 5–15 pounds!). It may look intimidating, but its dense flesh offers a rich flavor that blends into a creamy, dreamy, thick soup. To get past that seriously tough skin, try cooking it first to soften the skin before removing it to get to the delectable nutrient-dense flesh.

How to Choose and Store Winter Squash

When searching for that perfect edible winter squash, you’ll need to pick one up and examine it. It should be heavy and firm, without soft spots, moldy patches, or cut or punctured skin.

The shape should also be distinctive to its variety. Acorn squash looks like an acorn; banana squash looks like a banana; spaghetti squash looks like… well the inside does, anyway. Look for a well-shaped squash with tough skin (much tougher than the delicate thin-skinned summer squash).

You may be wondering if winter squash skin is edible. It is indeed! However, it can be tough to chew. Therefore, depending on the strength of your choppers and the tenacity of your digestive system, you may want to peel it. Cooking the squash can soften its skin, making it easier to peel.

Actually, let’s take a moment of gratitude for that resilient skin, as this lovely attribute gives winter squash its long shelf life. Depending on the type of squash and how it’s stored, many can last about 2–6 months. To take advantage of that stellar shelf life, store winter squash in a cool dark place (a basement works well, but don’t forget about it!). Cooked and cut squash can also be stored in the refrigerator for 3–4 days in an airtight container or in the freezer for up to four months.

How to Prepare Winter Squash

If you’re worried about pesticides on your produce, you’ll be happy to know that no winter squash varieties made the EWG’s Dirty Dozen list. However, they are in the “Middle 19,” which means winter squashes still contain a moderate amount of pesticides.

It’s always recommended that you wash the skin of fruits and vegetables before consuming them, especially when they contain pesticides. But to learn the best way to wash fresh produce, visit How to Wash Vegetables and Fruits to Remove Pesticides.

Okay, on to the part you’ve been waiting for — how to cut those awkwardly-shaped, wobbly cucurbits.

First, you’ll need a sturdy cutting board that doesn’t move around when you use it. (I’m a big fan of cutting boards made of wood rather than chemical-y plastic or slippery glass).

Next, you’ll need a sharp knife, as the rind of winter squash can be quite tough. There are different ways to cut squash depending on the variety, size, and culinary application. For most, start by cutting off the ends and scooping out the seeds (save the seeds for snacking!). If you’re more of a visual learner, watch the video below to see how to cut acorn and other winter squash varieties.

How to Use Winter Squash

Once you’ve been able to cut through the squash’s dense skin (to where the mineral-dense and protein-rich seeds live), you’ll feel like you’ve won the Winter Olympics! Before you celebrate, it’s time to create a scrumptious dish with the golden goods you’ve found inside.

Here are some ways you can use that hard-earned winter squash:

• Hollowed out and stuffed
• Cubed and included in soups, stews, chilies, curries, salads, and grain bowls
• Pureed in soups, sauces, and mashes or as an ingredient in baked goods
• Cubed, sliced, or cut into rings and roasted in the oven as a side dish
• Spaghetti squash can stand in for noodles in pasta dishes
• Cubed or mashed in casseroles
• Sliced into small pieces and dehydrated into squash “chips”

Winter Squash Recipes

Winter squashes come in many varieties, but one thing they share in common (other than nutrition, of course) is the variety of ways you can use this humble family of plants!

From soups to casseroles to sides and more, you’ll be amazed at the delightful culinary creations that winter squash can achieve.

1. Cauliflower Squash Cheese Sauce

We have two words for you — practically drinkable! That perfectly describes this cheesy, creamy sauce that’s not made with cheese or cream at all. It’s made from plants! Cauliflower and butternut squash give this sauce a creamy texture, and nutritional yeast gives it a cheesy flavor.

Getting creative with squash has never been easier! With so much versatility, flavor, and nutrition, we wouldn’t be surprised if you whip up a batch of this cheese sauce once a week.

2. Creamy Pumpkin Soup

Savor the comforting goodness of our Creamy Pumpkin Soup as it wraps you in a blanket of soothing warmth. Whether enjoyed with autumnal pumpkin or your favorite winter gourds, this soup offers warm and comforting flavors as well as nutrition that will leave you longing for more. Plus, the aroma of cumin, cinnamon, and nutmeg will fill your kitchen with the scent of pure comfort, which is perfect when you need a pick-me-up on a frosty winter night.

3. Autumn Farro Salad with Butternut Squash and Kale

As fall transitions into winter, the bounty of butternut squash is plentiful, and what better way to use that harvest than to whip up an Autumn Farro Salad with Butternut Squash and Kale? Hearty farro and wintery kale are the perfect pairing with creamy butternut squash (or your favorite winter squash). Topped with pecans and dried cranberries, this salad is festive, full of deep winter colors, and packed with plenty of plant-based nutrition. This winter squash recipe is the type of meal you’ll look forward to enjoying time and time again!

4. Roasted Parmesan Acorn Squash

Roasted Parmesan Acorn Squash is a great way to breathe new life into your favorite winter squash. Sliced acorn squash is coated in nutty walnut parmesan, creating a crispy and nutty outside and a cooked and creamy center. These squash slices are great as an accompaniment to your favorite cozy winter meal. But we think they make a delicious and craveable snack, too!

5. Creamy Spaghetti Squash Bake

There’s no shortage of cozy plant-based goodness with this Creamy Spaghetti Squash Bake. Using spaghetti squash for the base of this winter squash recipe is a great way to prepare this winter casserole favorite. Baked together with creamy cashew cheese, savory tempeh, and wholesome greens, you’ve got a wonderfully wholesome comfort dish that’s ready in under an hour.

6. Bean Chili in Delicata Squash Boats

If you thought plant-based chili couldn’t get any more delicious, then wait until you try our Bean Chili in Delicata Squash Boats. This hearty dish is a fun and tasty way to add “boat”-loads of nutrition to your plate.

If delicata squash is new to you, you’re in for a treat! Similar to the sweet and creamy flesh of sweet potato, delicata squash takes on a slight caramel flavor when roasted. Stuffing the halves with hearty and savory bean chili makes for a mouthwatering flavor contrast.

What’s more, you get a cozy winter meal that is packed with protein, fiber, and phytonutrients galore!

7. Chipotle-Rubbed Butternut Squash Steaks

Get ready to spice up your life with these Chipotle-Rubbed Butternut Squash Steaks. Chipotle offers the ideal amount of heat, zest, and liveliness to your favorite winter squash. Enjoy these squash steaks as the centerpiece of your meal, or top your favorite salad or grain bowl with them for a delightfully bold flavor and unique touch.

Warm Up with Winter Squash

Now that you know how to select, cut, and prepare winter squash — and how to pronounce Cucurbitaceae! — you should be feeling pretty confident to start a winter squash wonderland in your kitchen!

With their culinary versatility and nutritional excellence, don’t shy away from trying a range of squash varieties prepared in different ways.

From roasted on their own to blended into a sauce to tossed into soup, enjoy the versatility of this festive winter food. Whether you’re craving a comforting soup, a hearty side dish, or a plant-based twist on a family recipe, the world of squash awaits with endless winter squash recipes to elevate your seasonal fare.

Tell us in the comments:

• Which varieties of winter squash have you tried?
• How do you plan to use winter squash in recipes this season?
• What’s your favorite type of winter squash, and why?

Featured Image: iStock.com/HadelProductions

Read Next:

• 7 Healthy Winter Dinner Recipes to Keep You Warm & Nourished
• 7 Nutritious and Flavorful Summer Squash Recipes

The post Savor the Season: 7 Must-Try Winter Squash Varieties and Recipes appeared first on Food Revolution Network.

Henry VIII was wild for sweet potatoes. And I’m sure how they were prepared was a big factor. According to the Library of Congress, his favorite way was in a “spiced sweet potato pie.” But other popular ways of eating sweet potatoes at the time were “roasted and infused with wine, boiled with prunes, or roasted with oil, vinegar, and salt.”

The sweet potato was way more popular in Europe than the white potato, which arrived with Columbus from the Americas and didn’t catch on until the 1800s. And while we’re on the subject, sweet potatoes are not actually potatoes, and in fact, aren’t related botanically. While I would never diss the potato, the sweet potato is slightly healthier, with a broader range of nutrients and a lower glycemic effect.

But sweet potatoes are, well, sweet. And they’re often turned into desserts like Henry VIII’s favorite spiced pies. But they’re also versatile enough to star in many other types of dishes, including savory ones.

So in this article, we’ll look at some of the modern ways to use them in different kinds of recipes — from savory to sweet, simple to sophisticated.

And we’ll cover how to choose, store, and clean sweet potatoes so they’re fresh and tasty when you’re ready to indulge like a king (or queen).

When Are Sweet Potatoes in Season?

While you can find sweet potatoes year-round in many grocery stores (because they can store well for a long time in the right conditions), they’re typically harvested in the fall. Sweet potatoes take from 100 to 150 days to grow, from sowing to harvest. And planting doesn’t occur until the soil warms up to at least 60°F. Sweet potato slips planted in late spring become ready to harvest in July, and those put in the ground in early summer will be ready to dig out around November.

Some varieties can stay in the ground longer, however. Certain types of Japanese sweet potatoes are in season in the winter months as well.

How to Choose and Store Sweet Potatoes

There are many varieties of sweet potatoes, ranging in color from white to yellow to orange to purple. And since the colors of whole plant foods are due to particular nutrients, they can be a big help if you want to “eat the rainbow” to get a wide variety of phytochemicals. (Note: Skittles and M&Ms don’t provide this benefit; in fact, they take advantage of the fact that our brains code “colorful” as “nutritionally complete” to get us to overconsume while we wait for all those supposed nutrients to hit our digestive tracts.)

When shopping for sweet potatoes, look for ones with skins that are intact and mostly the same color. They should also be free of bruises, cracks, or signs of sprouting. (And they should also not be made of plastic, with eyes, ears, noses, and mustaches stuck on them — oh, sorry, that’s Mr. Potato Head.) Plus, give them a gentle squeeze all over, to make sure they’re firm and not squishy (which could indicate rotting).

Once you’ve brought your sweet potatoes home, you can keep them on a kitchen countertop at room temperature — as long as you plan to consume them within a week or two.

If you’d like to store them longer, keep them in a cool, dark space like a cellar or pantry. If the ambient temperature is between 55–60°F (12.5–15.5°C) and the relative humidity is high (around 85–90%), sweet potatoes can last from three to six months.

Once you’ve cut or cooked a sweet potato, it can last from three to five days in the fridge, or up to a month in the freezer.

How to Clean Sweet Potatoes

Sweet potatoes are on the EWG’s Clean 15 list, which means they’re among the fifteen plant foods lowest in pesticide residue (although they’re not free of it completely).

The main pesticide used in sweet potato farming is a fungicide found on the skin. This chemical is used to prevent scurf, which isn’t a cross between a neck covering and foam football, but rather a fungal discoloration.

You can significantly lower your exposure to this fungicide by peeling the skin, although you’ll also lose some nutrient concentration. Alternatively, you can soak them in a water and baking soda bath. To avoid mold and rotting due to excess moisture, don’t soak your sweet potatoes until you’re ready to prep and cook them.

Can You Eat Raw Sweet Potatoes?

You can’t eat regular potatoes raw (especially ones with green bits) because they contain a toxic compound called solanine. But sweet potatoes are members of a different family of tubers. They’re related to morning glories, while potatoes go to family reunions with tomatoes, eggplants, and other nightshades. Sweet potatoes and their morning glory relatives do not contain solanine, so they can be eaten raw.

However, sweet potatoes do contain raffinose, which is an oligosaccharide (the O in FODMAPs) that can cause gas, cramps, diarrhea, and nausea. On top of this, the main protein in sweet potatoes, sporamin, inhibits the properties of certain digestive enzymes. This makes it more difficult for some people to digest the proteins found in sweet potatoes, which can also lead to gastrointestinal discomfort.

So while sweet potatoes aren’t toxic and can be eaten raw, they’re easier to digest when cooked. You can also slice them and soak them in water for a few hours. This process removes some of their starch, making them more enjoyable to eat raw and possibly easier to digest.

How to Prepare Sweet Potatoes

Sweet potatoes are nothing like Green Eggs and Ham, except for one thing: You can eat them everywhere (and “everywhen,” a word that I bet Dr. Seuss wished he had thought of). Sweet potato dishes are appropriate for breakfast, lunch, dinner, snacks, and desserts. You can cook them by boiling, baking, stir-frying, grilling, or cooking and mashing.

They’re also commonly deep-fried to make sweet potato fries, but this isn’t a healthy way to consume them. Deep-frying high-carbohydrate foods leads to the formation of acrylamide, a carcinogen, although the amount formed varies by sweet potato variety and frying method. If you like the crispiness of fries, a healthier method is to bake or air fry them, which will still form some acrylamides, but less than deep-frying in oil.

Ultimately, the best way to prepare sweet potatoes is in ways you’ll enjoy them often. And if you can cook and eat them with their skin on, you’ll help retain more antioxidants.

Sweet potatoes are high in carotenoids, namely beta-carotene, which converts into the active form of vitamin A. Because this is a fat-soluble vitamin, be sure to eat sweet potatoes with a healthy source of fat to help your body absorb as much vitamin A as possible.

How do I love sweet potatoes? Let me list the ways:

• As side dishes baked in strips (fries), mashed, or cubed
• Baked whole and stuffed with toppings
• In casseroles and chilies
• In desserts and baked goods
• Blended into soups
• In a warm salad
• In grain bowls or power bowls
• As part of a sheet pan meal

Sweet Potato Recipes

Now let’s embark on a culinary adventure that celebrates the remarkable versatility of sweet potatoes. Beyond their natural sweetness and vibrant hue lies a world of gastronomic possibilities.

From hearty soups and comforting chilies to innovative salads and tempting desserts, we’ve crafted an array of recipes that will transform your sweet potato experience. Whether you’re a novice in the kitchen or a seasoned chef, these recipes are designed to inspire and delight, proving that sweet potatoes are not just a side dish but a star ingredient in their own right.

So, sharpen your knives, fire up your stovetop, and get ready to discover the endless culinary wonders of sweet potatoes. Let the cooking begin!

1. Smoky Sweet Potato and Lentil Hash

Regular potatoes are tasty and healthy, but adding sweet potatoes to our Smoky Sweet Potato and Lentil Hash takes it to a whole new level! This dish isn’t just comforting and full of flavor; it’s also incredibly nutritious. Imagine starting your day with a hearty bowl of savory sweet potatoes. It’s like a warm hug for your taste buds — and your soul. Plus, sweet potatoes have this magical way of making us feel happy. That’s why we believe this recipe is a fantastic way to celebrate the incredible nutrition that sweet potatoes bring to the table. So go ahead and indulge in this delightful dish anytime. It’s a true mealtime superstar!

2. Sweet and Savory African Peanut Soup

Sweet potatoes add the perfect amount of natural sweetness to this creamy, nutty, and nourishing soup. With an assortment of healing spices, protein-packed chickpeas, leafy green spinach, and lots of peanut butter, this Sweet and Savory African Peanut Soup is a scrumptious treat, hot or cold. The tender cubes of sweet potato also add gorgeous color to the stew, which makes it even more exciting to enjoy. After all, we eat first with our eyes!

3. Sweet Potato, Lentil, and Arugula Salad

Sweet Potato, Lentil, and Arugula Salad is a light and tasty way to enjoy sweet potatoes. And best of all, it’s ready in under 30 minutes! Peppery arugula and earthy lentils are the perfect complement to the smooth texture and natural sweetness of the sweet potato. This salad is the perfect go-to when you have extra sweet potatoes you’d like to use up, or you simply want to enjoy your daily sweet potato fix.

4. Buckwheat Sweet Potato Chili

Sweet potatoes are wonderfully versatile and an excellent addition to many savory (or sweet!) dishes — including this tasty Buckwheat Sweet Potato Chili! This chili is a comforting bowl of deliciousness that is packed with tons of nutrition: protein thanks to the buckwheat and black beans, and plenty of beta-carotene, B6, potassium, fiber, and vitamin C from the sweet potato. Buckwheat and sweet potato are a truly harmonious duo — so much so that you’ll be thinking up new ways to enjoy this delightful pairing again and again!

5. Southwest Stuffed Sweet Potatoes

Southwest Stuffed Sweet Potatoes reign supreme when it comes to a fun, filling, and delicious way to enjoy sweet potatoes. These naturally sweet orange beauties are packed with carotenoids and fiber. Plus we can’t forget the protein-packed and phytonutrient-rich black bean and sweet corn medley, delightfully creamy avocado, and flavorful herbs and spices. If you’re striving to center your diet around consuming nutrient-dense foods, this recipe certainly will help get you there!

6. Sweet Potato Gnocchi

Gnocchi just got much sweeter (and nourishing) thanks to the addition of sweet potato. These gnocchi are just as soft and pillowy as their traditional counterparts — with just a little more sweetness. What’s more, the sweet potato makes this gnocchi glow with a bright orange hue that is even more stunning when paired with your favorite green veggies and pasta sauce!

7. Sweet Potato Pie Mousse

Unlock sweet potatoes’ naturally decadent side with this silky Sweet Potato Pie Mousse. Sweet potatoes, dates, and coconut milk come together to make a lightly sweet, whipped mousse with some autumn spice that will make anyone who eats it swoon. Double the recipe to make a scrumptious sweet potato pie filling!

Enjoy Sweet Potatoes Anytime, Anywhere

As one of the oldest cultivated vegetables, sweet potatoes have firmly established their place in culinary tradition. Not only are they a nutritional powerhouse, but they also thrive in various recipes, from savory to sweet, breakfast to dessert.

Knowing when and how to choose, store, and prepare sweet potatoes ensures your full enjoyment of them. And whether enjoyed as a side dish, main course, or incorporated into desserts, sweet potatoes have proven their culinary adaptability. Take time to embrace the versatility and deliciousness of sweet potatoes when crafting your next meal.

Tell us in the comments:

• What’s your favorite way to eat sweet potatoes?

• Do you have any traditional sweet potato dishes in your family history or cultural heritage?

• Which sweet potato recipe will you try next?

iStock.com/Ika Rahma

Read Next:

• Are Sweet Potatoes Good for You? Everything You Need to Know
• Are Potatoes Healthy? The Surprising Truth About This Controversial Vegetable

The post Cooking with Sweet Potatoes: Flavorful Recipes to Try Today appeared first on Food Revolution Network.

The October 31st holiday has a storied history, with its roots in the ancient Celtic tradition of Samhain, a pagan festival marking the end of the fall harvest season. Today, it’s a globally celebrated occasion where costumes, decorations, and, of course, delicious treats take center stage.

While Halloween often conjures up visions of sugary confections, we’re here to prove that you can have a ghoulishly good time while keeping things healthy, too.

In this article, we’ll explore a range of vegan Halloween recipes you can whip up for kids and adults alike. So ready your cauldron of creativity for a culinary adventure exploring seven nutritious and delicious Halloween treats.

Halloween’s Relationship with Candy

Believe it or not, candy has not always been synonymous with Halloween. Trick or treating is a relatively recent phenomenon that didn’t become commonplace in the US until the 1940s. And early treats received by trick-or-treaters actually included much healthier fare like fruit and nuts, along with baked goods, money, and small trinkets.

It wasn’t until the 1970s that candy became the preferred “treat” associated with Halloween and trick or treating. Amid fears of potential poisonings, and urban legends like razor blades hidden in candy apples, parents began to turn to commercially packaged candy.

Nowadays, Halloween is a major profit driver for candy companies, raking in billions of dollars every year. But with that comes the consumption of “monster-ous” amounts of sugar. On average, Americans celebrating Halloween consume 3.4 pounds of candy during the holiday season. And most of that is added sugar.

Aside from rotting your teeth and scaring your dentist, eating that much sugar isn’t good for your overall health. Added sugar has been implicated in contributing to a number of chronic conditions including obesity, heart disease, type 2 diabetes, and neurodegenerative diseases. Not to mention it’s also addictive. So how can you still enjoy the Halloween holiday without damaging your health — especially if you (or your family members) have a sweet tooth?

Healthier Alternatives for a Sweet Halloween

If you want to keep the sweetness in Halloween, you can swap out the refined sugar with natural sweeteners. Date paste or date sugar can be used to create confectionaries at home or to sweeten homemade baked goods.

Of course, the best natural sweetener is fruit. If you’re craving something sweet and chewy like gummy candies, opt for treats using dried fruits like apricots, raisins, or dates. These natural alternatives provide that delightful sweetness without the added sugars.

Another trick is to create your own “candy” by dipping fruit in dark chocolate. Try using bananas, strawberries, orange slices, or pineapple chunks. Dark chocolate is not only decadently delicious but also offers some health benefits (just watch for added sugar!).

As many Halloween candies and sweets use nuts, if no one in your household is allergic, you can make your own nutty creations with whole or crushed nuts and seeds, as well as nut and seed butters.

And in keeping with a more salty, savory flavor profile, you can also make Halloween treats — or even whole meals — out of veggies and veggie dips. Try crafting foods and meals in the shape of creepy creatures like ghosts, bats, jack-o-lanterns, and characters like Frankenstein. You could even try your hand at a “char-spook-erie” board!

And don’t forget to incorporate well-loved flavors and spices associated with Halloween and the fall season. Using nutmeg, cinnamon, allspice, ginger, cloves, pumpkin, and apple in your treats will keep your culinary creations both seasonal and nutritious.

7 Healthy Halloween Recipes to Trick or Treat Yourself!

Indulge in a bewitching array of homemade Halloween treats that are not only scrumptious but made with plant-powered goodness! Make your Halloween kooky and spooky with these creative, holiday-themed recipes. From Mini Mummy Pizza Toasts that are perfect for Halloween parties to a Char-Spook-Erie Board brimming with spooky delights, there’s something for everyone to enjoy.

1. Mini Mummy Pizza Toast

Mini Mummy Pizza Toast is a fun and spooky treat that’s perfect for a Halloween get-together or any time you want to add a little whimsy to your day. These adorable mini pizzas are designed to look like mummies, complete with “bandages” made from creamy Cashew Mozzarella Cheese and eyes made from green olives. What’s more, this is a fun recipe to create with your kids or grandkids as you get into the Halloween spirit. You may even hear the kiddos say “Mummy dearest, you’re the best!”

2. Char-Spook-Erie Board

Bat’s Blood, Witch Fingers, and Mummy Eyes — oh my! Healthfully celebrate all that spooky season has to offer with our veggie-riffic Char-Spook-Erie Board! The creamy bat’s blood hummus, nutty green witch almond fingers, colorful mini jack-o-lanterns, and savory green olive mummy eyes are a sight to behold. Make this dish the centerpiece of your Halloween party tablescape, and get ready to enjoy some wholesome spooky fun!

3. Jack-O-Lantern Pumpkin Chili

Savory treats are just as magical as sweet ones, and we think you’ll agree when you serve up this delicious pumpkin chili inside a pumpkin jack-o-lantern! Sweet pumpkin, robust tomatoes, protein-rich beans, and fragrant spices create a melting pot of comforting flavors, rich texture, and, of course, a surplus of plant-powered nutrients. Whether you are having a Halloween-themed dinner party or just want to serve up a cozy fall meal to your family, this festive and nourishing Jack-O-Lantern Pumpkin Chili might just be the talk of the town this spooky season.

4. Witch’s Brew

“Eye of newt and toe of frog, Wool of bat and tongue of dog.” Just kidding! No cuddly animals were harmed in the making of this fantastical witch’s brew. Let’s try this again: “A dash of Chaga and a pinch of spirulina, A sprinkle of cinnamon, and a splash of” — well, you get the point to make this incantation complete. Serve up a warm and frothy cup of our homemade Witch’s Brew on a chilly Halloween night, and enjoy the magical flavors and benefits of this wholesome plant-based potion.

5. Mini White Pumpkin Pops

These festive Mini White Pumpkin Pops are the perfect sweet treat to celebrate the season’s transition into fall. Juicy mandarin oranges are coated in creamy plant-based yogurt icing and dipped in white sesame seeds to create a cool and creamy pop that is out of this world! Not to mention, they are a lovely (adult- and kid-friendly) addition to a Halloween party menu.

6. Ghostly Puffed Millet and Amaranth Peanut Butter Treats

Have a ghoulishly good time while keeping things healthy, too, with these Ghostly Puffed Millet and Amaranth Peanut Butter Treats. Crunchy puffed whole grain cereal, nutty peanut butter, and creamy vanilla icing create a fiber-packed, mineral-rich, and naturally sweet peanut butter treat that is to un-die for! These treats are easy to make, fun, and frighteningly delicious — the way Halloween treats ought to be!

7. Chocolate Pumpkin Oat Bats

These bat-shaped bites are perfect for any festive occasion when you want to enjoy chocolaty treats with the magic of wholesome plant-based nourishment. Low in sugar and high in fiber and flavor, these Chocolate Pumpkin Oat Bats are naturally sweet and a treat to eat! What makes them even more special is the dark chocolate-dipped dried orange slices (I mean, wings!) that make these energizing bites the perfect treat to celebrate all things Halloween!

It’s Sweet to Have a Healthy Halloween

Halloween is the perfect opportunity to reimagine traditional sugary indulgences with healthier plant-based alternatives. From fruit-filled delights and nutty creations to savory veggie-based snacks, there’s a wide array of options to satisfy the spirit of Halloween without compromising on flavor or nutrition. So this Samhain, let your creativity run wild in the kitchen and discover the magic of crafting wholesome, vegan treats that are sure to bewitch your taste buds and leave you with a hauntingly delightful Halloween smorgasbord.

Tell us in the comments:

• Do you celebrate Halloween?

• What are your favorite healthy Halloween snacks or treats?

• If you try these recipes above, we’d love to know what you think!

Featured Image: iStock.com/Azurita

Read Next:

• Does a Good Sweetener Exist? A Review of 15 Popular Sugar Substitutes
• Proven Health Benefits of Pumpkins and Pumpkin Seeds & How to Use Them in Your Diet

The post Vegan Halloween Treats That Won’t Scare Away Your Health appeared first on Food Revolution Network.

Once upon a time, the ashes that remained after burning wood were considered a valuable commodity. Stirred into a pot of water and then leached, the resultant “pot ash” could then be used in the manufacture of textile dyes, soap, fertilizer, glass, and gunpowder, as well as many other products. It wasn’t until 1807 that the chemical makeup of potash was discovered by running an electrical current through it and observing the formation of a pure element, which was named potassium in a nod to its origins.

While potassium and its salts are critical for the world of industry, the mineral potassium is also very important nutritionally. For some reason, bananas are the food most commonly associated with the element, even though it’s found in a diverse range of foods, many of them whole plant foods.

Despite its availability in many foods, potassium is one of the nutrients of public health concern in the US because so few people actually manage to get enough of it. The US dietary guideline for potassium for adult females is 2,600 mg per day — almost 300 mg per day more than the average woman consumes. The 3,400 mg that males are told to aim for daily is likewise around 300 mg more than the average potassium US men get.

The good news is, just one or two additional servings of potassium-rich foods per day could totally eliminate both gaps.

But why do you need potassium in the first place? What happens when you don’t get enough? And what does it take to get adequate amounts from the food you eat?

Stay tuned, and you’ll get answers to those questions, along with seven potassium recipes to make it easy and delicious to meet your potassium needs.

Why Do You Need Potassium?

Potassium, designated as K on the periodic table, is an essential mineral required to keep your body running efficiently. It functions as an electrolyte, which is any substance that conducts electricity when dissolved in water or melted, and which is crucial for any bodily function that relies on the sending and receiving of electrical impulses.

Potassium, in particular, helps keep your body hydrated and your nervous system healthy. It plays a vital role in keeping your heart beating steadily, your muscles working smoothly, and your nerves firing properly.

By regulating your body’s fluid balance, potassium also supports healthy blood pressure levels. It can also keep your kidneys functioning properly, protect the health of your bones, and regulate your blood glucose level. In short, potassium is crucial for just about every aspect of your health and well-being.

Important digression here: If you’re worried about your potassium levels and you currently have kidney disease, please check with your health care provider before loading up on potassium, either in food or supplement form. There’s a condition, hyperkalemia, that consists of dangerously high levels of potassium in the blood, caused by kidneys that lack the ability to filter the element.

Aiming for High Potassium, Low Sodium Foods

So far, I’ve been talking about potassium in a bit of a vacuum, nutritionally speaking. But to really understand the role that potassium plays in your body, you have to look a little more holistically. Because potassium works together with another element, sodium, to do an extremely important job: maintain fluid equilibrium across cell walls.

How they do this is kind of complicated, involving something called “membrane potential,” which has to do with the difference in electrical charge between the inside and outside of your cells that determines whether fluids move in or out of those cells.

The upshot for your health, though, is quite straightforward: potassium blunts some of the effects of sodium to keep the fluids in a healthy balance. That way, your cells don’t blow up like overinflated balloons, or collapse like punctured ones.

In a perfect food world, this process would happen naturally, and you wouldn’t need to think about it. But because the modern industrialized diet delivers far more sodium than potassium, your potassium/sodium ratio may be skewed in the direction of not enough potassium. This can increase your risk of high blood pressure, cardiovascular disease, and type 2 diabetes.

Conversely, limiting your sodium intake by minimizing processed, packaged, and fried foods, all of which tend to be high in sodium, can balance the potassium/sodium teeter-totter from the other direction.

Top Potassium Foods

While you may be tempted to pop a pill if you’re low in potassium, there are good reasons to get it from food if possible — the main one being that potassium-rich foods are also packed with other vital nutrients like vitamins, minerals, and antioxidants that work together to support your health.

So what are the potassium heroes of the food world? Here are some excellent sources of the mineral, along with their potassium and sodium levels per 100-gram serving (which, for the visually minded, is about the size of four button mushrooms or a quarter block of tofu).

You don’t have to memorize this list or get it tattooed on your forearm to take advantage of potassium-rich foods. If you adopt the general strategy of opting for fresh fruits, vegetables, and whole grains, and flavor them with herbs and spices rather than pouring on the salt, you’ll likely get all the potassium you need.

Potassium-Rich Recipes

Potassium is abundant in a wide variety of fruits and vegetables, making it a delicious way to meet your daily needs. You can find potassium-rich ingredients in both sweet and savory recipes. And, with a bit of food combining, you can craft a dish that has nearly 50% of your daily value in just one meal!

Whether you start your day with Toasted Pistachio and Cherry Overnight Oats or enjoy one of these savory potassium-rich dishes for dinner (like Moroccan Spiced Sweet Potato, Chickpea, and Spinach Stew, or Quinoa, Lentil, and Mushroom Stuffed Acorn Squash), you’ve got a few tasty ways to enjoy this magnificent essential nutrient!

1. Toasted Pistachio and Cherry Overnight Oats

Meeting a portion of your nutrient needs can be as simple as enjoying a bowl of naturally sweet and tart cherry oatmeal with a hint of nutty pistachio goodness swirled throughout. Toasted Pistachio and Cherry Overnight Oats packs a whopping 740 mg of potassium in one serving alone. Not to mention, this sweet breakfast delight is chock-full of fiber, plant-based protein, and other healing plant nutrients, making this a nourishing breakfast that provides long-lasting plant power!

2. Roasted Tomato Basil Soup

Tomatoes may not be synonymous with potassium-rich foods in everyday conversation, but, boy, are we glad they are a healthy source of this essential mineral! Roasted Tomato Basil Soup is a simple, classic dish to enjoy any night of the week. If you are wondering just how much potassium you can get in one serving, about 415 mg is the magic number.  Closing the potassium gap is easier (and tastier) than you think.

3. Citrusy Papaya Cauliflower Ceviche

If you’re looking for a fresh way to increase your potassium intake, why not give papaya a try? Sweet papaya adds a delightful and colorful twist to an otherwise sour and zingy flavor experience in this tasty Citrusy Papaya Cauliflower Ceviche. What’s more, the combination of mango, lime, and cauliflower brings even more potassium to the party, making this a nourishingly wholesome dish in so many ways!

4. Orange Shallot Vinaigrette

A simple and refreshing way to add a bit more potassium to your meals is through a healthy drizzle of Orange Shallot Vinaigrette over top of your favorite salad, grain bowl, plant-based protein, or pasta salad. With approximately 180 mg in just one orange, this dressing is a win-win for both nutrition and flavor!

5. Moroccan Spiced Sweet Potato, Chickpea, and Spinach Stew

Moroccan Spiced Sweet Potato, Chickpea, and Spinach stew is a nourishing bowl of scrumptious plant-based ingredients that is bursting with nutrients. It’s made with onions, carrots, sweet potato, chickpeas, and spinach; flavored with toasted spices; and finished with fresh herbs to create a flavor-packed meal you’ll be excited to make again and again. Not to mention, this dish is loaded with potassium (and a few other essential nutrients) from the sweet potatoes, chickpeas, and spinach. One serving of this comforting stew provides about 50% of your daily potassium needs!

6. Quinoa, Lentil, and Mushroom Stuffed Acorn Squash

Quinoa, lentils, squash, bell pepper, and mushrooms are a tasty combination that provides plenty of nutrients like protein, carotenoids, vitamin C, and, you guessed it — potassium! This warm and comforting dish has all the nutrients you need to support a healthy immune system, maintain electrolyte balance, and keep your nerve function in tip-top shape. Bonus: The fragrant and cozy aroma of this stuffed squash that will fill your home is a win all by itself!

7. Chocolate and Almond Butter Avocado Mousse

Nothing says wholesome indulgence quite like Chocolate and Almond Butter Avocado Mousse. Potassium-rich avocados are the MVP of this recipe when it comes to bumping up the potassium content, but we can’t give avocados all of the credit. Cacao, almonds, and dates are all foods packed with essential minerals, including zinc, magnesium, manganese, and our star of the show — potassium! In just 15 minutes, the magic of a potassium-powered treat will appear before your eyes and tantalize your taste buds!

Get Your Potassium from Food

Potassium is a chemical element that plays a crucial role in supporting your health and promoting your overall well-being. Most people aren’t getting enough, while at the same time consuming too much sodium, putting them at risk of hypertension and chronic disease.

Fortunately, it’s easy to remedy this imbalance by consuming a variety of potassium-rich whole plant foods and reducing extra sodium. By doing so, you’ll not only add whole food flavor and diversity to your meals but also nourish your body with the many nutrients found in plants. Try the recipes we’ve just shared to get whole food sources of potassium and keep your sodium low in the process, too.

Tell us in the comments:

• Have you ever struggled to maintain healthy blood pressure? What dietary changes did you make?

• What are your favorite potassium-rich foods?

• What potassium-rich recipe will you try first?

Featured Image: iStock.com/Tijana Simic

Read Next:

• The Benefits of Potassium: Why and How You Should Get Enough
• How to Lower High Blood Pressure Quickly and for the Rest of Your Life Using Amazingly Effective Diet and Lifestyle Changes

The post 7 Mouthwatering Potassium-Rich Recipes to Meet Your Nutritional Needs appeared first on Food Revolution Network.

Once you make peace with its botanical oddities, however, the papaya turns out to be downright intriguing. Also known as “pawpaws,” papayas aren’t the same as the indigenous pawpaw plant that grows in the eastern US and Canada despite sharing a nickname. That’s an entirely different fruit species that actually tastes like a cross between a mango and a banana.

But like the indigenous pawpaw, tropical fruit fans may not be as familiar with the papaya in some places. However, globally, papayas are a much bigger deal than they are in the US. They’re actually the fourth most traded tropical fruit, after bananas, mangoes, and pineapples.

Compared to more common fruits like apples, pears, bananas, and mangoes, however, papayas can be big! You may have looked at one of the 15-inch-long Mexican varieties and wondered, “Where am I going to find enough people to help me eat that?”

Well, you can find inspiration for how to eat papaya from regions where the fruit is already a favorite such as Mexico, Brazil, Thailand, India, Indonesia, the Philippines, and the Caribbean islands — as well as in the US states of Florida and Hawaii.

But the “scoop” (sometimes I really amuse myself) on papaya is that you can prepare it in a number of exciting ways, including in salads, smoothies, desserts, and simply eating it with a spoon. So even though its large size might give you pause, it’s not that hard to consume an entire fruit (or two) by yourself or with a little help from family and friends.

In this article, we’ll show you the top tips for selecting and using papayas — and how to incorporate them into delicious recipes.

Why Eat Papaya?

If you ask me, it’s because they’re delicious and amazing. But if you’re looking for a nutritional reason, consider that papayas are a hydrating food that provides a number of helpful antioxidants, phytochemicals, vitamins, and minerals that provide gut and eye health benefits, and that protects against metabolic syndrome and several cancers. What’s more, unripe papayas are the only source of papain, an enzyme that has significant digestive health benefits.

If you’re curious about the extent of papaya health benefits (as well as potential downsides and who may want to avoid them), check out our comprehensive article here.

When Is Papaya Season?

Like a lot of tropical fruits, papayas are in season year-round in many places.

If you have a green thumb and want to grow your own papaya trees (or, ahem, giant herbs), they grow and fruit best in areas where temperatures remain warm to hot (70–90°F; 21–32°C) and that have well-distributed rainfall throughout the year. These include tropical regions like parts of Mexico, where the fruit probably originated, and the lands where Portuguese and Dutch colonists planted seeds, including Africa and Southeast Asia.

In the US states of Florida, California, Texas, and Hawaii, papaya is primarily in season from May through September. But Hawaii has its own papaya varieties, which are smaller and have a slightly sweeter taste than the larger Mexican-originated varieties.

A Note About Hawaiian Papayas and GMOs

While you might gravitate to the Hawaiian papayas for their sweet taste and their convenient “single serving” size, you may think twice if you’re concerned about eating bioengineered foods. About 82% of all the Hawaiian papayas grown are bioengineered (GMO) varieties.

That might surprise you if you go by the Environmental Working Group’s ratings, which include papayas on their “Clean 15” list. But unlike many other GMO crops, Hawaiian papayas are engineered to be virus-resistant, not pest resistant. All the popular types of papaya have thick (and bitter) skins that aren’t generally eaten — meaning most pesticide residue doesn’t reach the flesh.

But pesticides aside, if you want to avoid GMO papayas for any reason, choose Kapoho or Sunrise Hawaiian papayas, or look for the larger “Mexican” papayas.

How to Pick a Papaya and Tell if it’s Ripe

Determining a papaya’s ripeness is somewhat of an art, although it’s not quite as mysterious as, say, an avocado’s.

If you want to avoid overripe papayas, look for dark spots and shriveled skin. You’ll also want to stay away from fruit with overly soft and mushy areas. Instead, the flesh should give a little, kind of like a perfectly ripe avocado.

Color is the best way to assess the ripeness of Mexican papayas, as they turn from green to yellow when they’re approaching readiness. The fruit has reached ripeness perfection when it’s 3⁄4 yellow, with a bit of green remaining on the stem end.

You can determine the ripeness of Hawaiian papayas by their skin texture. These papaya varieties have a smooth, semi-thick skin that softens slightly when ripe.

Whichever type of papaya you’re working with, once it’s ripe, don’t wait too long to eat it, because it can turn to mush and start to rot pretty quickly if you don’t seize the day.

If you’re in a hurry and need your papaya to ripen ASAP, you can speed up the process by placing it in a warm, dark place like a cupboard. Or try putting it in a paper bag with a fruit that releases ethylene gas, such as a banana or tomato. (I imagine they have very interesting conversations in those paper bags, sharing insights about humidity and pests and sunshine.)

How to Cut a Papaya

The easiest method to cut papaya is by slicing it the long way, in half, scooping out the seeds from each half, and then peeling the skin using either a paring knife or a dedicated peeler.

Be careful while peeling papaya, as once it’s peeled, it’s liable to fly out of your hand and rocket toward the sink, the floor, or even a kitchen window, depending on its trajectory and how hard you were gripping it at the time.

Once the fruit is peeled and deseeded, you can commence to cut it into whatever shape you fancy. Slices are fun when you just want to eat some papaya; smaller cubes will work for fruit salads.

Here’s a short video, complete with uplifting “You can do anything you set your mind to” music that shows you how to peel and cut papayas:

How to Store Papaya

At the risk of being too authoritative, I’m going to come out and say that the best way to store whole papayas is at room temperature on a kitchen counter. Unripe store-bought papayas can take anywhere from a day to a week to ripen. Once they’re at or near full ripeness, they can usually last a couple of days out of the fridge before they begin their journey toward becoming papaya compost. Hawaiian papayas tend to be more finicky than other varieties.

If you bring home a fruit that’s already mostly yellow, and, therefore, ripe, I’d recommend eating it within two to three days. If it’s past its prime, and starting to get soft or mushy in spots, you may want to bump “eat papaya” near the top of your to-do list (right after “peel papaya” and “remove seeds from papaya”).

You can prolong a papaya’s shelf life by storing it in the refrigerator or freezer. A whole papaya can live happily in the fridge for up to a week (I assume it’s happy; because the thought of a bored, frustrated, resentful tropical fruit muttering complaints in earshot of tofu and greens is not something I want to think about), and papaya cubes or slices can last a couple of days in the refrigerator, in an airtight container.

If you have a papaya and think to yourself, “I’m not ready to eat this now, but I bet I’ll be jonesing for it in a couple of months,” then it’s time to freeze it. Note that just-ripe papaya can last for three months in the freezer; very ripe papaya will not keep as long.

Before freezing, you’ll need to peel and deseed your papaya, cut it into the desired shapes, and then it’s best to flash freeze the pieces on a tray covered with parchment paper. Once the pieces are frozen, you can transfer the papaya to bags (I like reusable silicone bags best, although plastic works) or airtight glass containers. (If you just chop and freeze papaya pieces in bags or glass, the pieces will stick together and turn into one large papaya ice cube.)

How to Eat a Papaya

So far, we’ve looked only at papaya as a fruit. But in some parts of the world, the fruit is eaten green and unripe as a vegetable. Raw at this stage, it’s got a crisp, watery consistency like cucumber or jicama. Cooked, it resembles summer squash.

Eating green papaya as a vegetable is common in Southeast Asian countries like Thailand and the Philippines. For example, som tam is a popular papaya salad dish eaten throughout Thailand.

But once papaya flesh turns orange, it becomes sweet and almost melony, like a juicy ripe cantaloupe. The folks at Specialty Produce want me to remind you that the Hawaiian papaya is mild and sweet, its fruity taste accompanied by “delicate notes of peaches and melon.”

There are many delicious and simple ways to use ripe, raw papaya fruit, including straight away, perhaps with a squeeze of lemon or lime drizzled on top. You can also enjoy papaya juiced, in smoothies and smoothie bowls, as a bowl for a fruit salad, smoothie bowl, or acai bowl, blended into sauces and dressings, and in salsas and salads.

If you’re feeling adventurous, and have some time on your hands, you might try pickling papaya (“Pickled Papayas” might be what a globally curious Peter Piper picks) or turning it into jam. Here’s a recipe for pickled green papaya that’s admittedly quite high in sugar, just to give you an idea.

You can also dehydrate papaya into dried fruit, which both removes water and increases the concentration of sugar.

And papaya seeds are edible, too. When ground, they have a sharp flavor similar to black pepper. In fact, there’s a robust illegal trade in papaya seeds masquerading as the most expensive black pepper. This fraud is widespread enough that researchers from Brazil and Peru have developed tests to assess the purity of ground black pepper. One of these, hyperspectral imaging, sounds like something the Ghostbusters would use. (“Who you gonna call? Pepper Quality Control!” doesn’t have quite the same ring to it, though.)

Papaya Recipes

Depending on where you are in the world and your familiarity with this warm-weather fruit, papaya may be a love-it or hate-it type of experience for you. But even if you’ve never found a way that you enjoyed papaya, it could be that you just didn’t have the right recipe. Because papaya is more versatile than you probably ever imagined. Used in both sweet and savory dishes, papaya is a marvelous fruit that is truly one of a kind!

1. Papaya Carrot Breakfast Muffins

Papaya lends a mellow melon-like flavor and soft silky texture to these muffins, making them moist yet hearty enough to power you through your morning. A nutrient-rich blend of quinoa, oats, and almonds makes up the protein-packed foundation for these muffins, with the sweet addition of papaya and carrots rounding out their antioxidant power. Topped with a sprinkle of shredded coconut, these muffins are energizing, nourishing, and a tasty way to start the day!

2. Citrusy Papaya Cauliflower Ceviche

Sweet papaya adds a delightful and colorful twist to an otherwise sour and zingy flavor experience. Although it’s not the only ingredient in this citrusy ceviche, papaya stands out for a couple of reasons. Thanks to its soft and fleshy texture, papaya adds an element of creaminess to the tender and crunchy veggies that creates a harmonious mouthfeel in every bite. Papaya also has a somewhat exotic flavor that is just sweet enough to enhance the tastes of sour and salty in ceviche. When combined with ripe mango, red onion, fresh jalapeños, and sweet tomatoes, this Citrusy Papaya Cauliflower Ceviche is a rainbow of flavor and nutrition!

3. Vegan Som Tam

Unlike ripe, orange flesh papaya, unripe green papaya has a neutral flavor and heartier texture, which makes it a great alternative to sweet papayas if you aren’t a fan. Vegan Som Tam is our version of the very popular Thai papaya salad. And it’s bursting with a robust sweet, savory, sour, and spicy flavor profile. Enjoy this many-textured, fruit-based salad any night of the week!

4. Caribbean Heat Papaya Sauce

This zesty sauce has just the right amount of heat to complement the mellow flavor of papaya and the pungent notes of garlic and ginger. As the ingredients simmer together, the flavor of papaya intensifies to create a sweet, savory, and saucy delight. If you are a papaya fanatic, Caribbean Heat Papaya Sauce is a must-try! Pour it on tacos, burritos, and even pizza to instantly spice up your meals.

5. Creamy Turmeric Papaya Pineapple Popsicles

Creamy Turmeric Papaya Pineapple Popsicles are the perfect treat to beat the summer heat! Refreshing, creamy, and full of tropical flavor, papaya and pineapple are a match made in heaven. Bursting with natural sweetness and plenty of vitamin C, these wholesome popsicles are a wonderful way to enjoy papayas with all those you love.

Enjoy Papaya However You Choose!

Papaya is a delicious tropical fruit (well, technically a gigantic herb) that can be eaten like a fruit or vegetable, depending on its ripeness. Now that you can tell when a papaya is ripe, as well as how to store them and prepare them for eating, feel free to try out a bunch of ways to enjoy papayas (including their seeds!). And remember, you don’t need a recipe to enjoy papaya — it’s an amazingly delicious fruit all on its own.

Tell us in the comments:

• Are you a papaya fan? If so, do you remember the first time you tasted one?

• Have you eaten green papaya, either raw, cooked, or pickled? What did you think?

• How will you enjoy your next papaya? Plain, or in a recipe?

Featured Image: iStock.com/Coppy

Read Next:

• Summer Fruits You’ll Love for Their Incredible Health Benefits and Tempting Tastes (Including 3 That Are Surprisingly Healthy!)
• Are Mangoes Good for You — and the Planet?

The post Discover the Top Tips for Selecting and Using Papayas in Recipes appeared first on Food Revolution Network.

Now that I’ve been gardening for a few years, I have a new appreciation for just how much squash you get when you plant even a couple of seeds or seedlings.

At first, I did the usual: grilled squash, squash soup, stuffed zucchini boats, and zucchini bread. But that didn’t even make a dent in the daily flow of incoming produce.

I also discovered that if you leave zucchini on the vine too long, it grows to roughly the size and weight of a cricket bat. So I had to get more creative in the kitchen to take advantage of all the abundance.

(Fun story: A friend of mine who lives in a small town where nobody locks their car doors told me that for several weeks at the end of summer, everybody was locking their car doors. Otherwise, they would end up with a pile of summer squash on their front passenger seat!)

However, I need to make a confession: Prior to my “arranged marriage” to summer squash due to my gardening choices, I wasn’t really a fan. For years, it seemed like whenever I went to a restaurant that wasn’t predominantly plant-based, the only vegan option on the menu was grilled squash. In my mind, it started feeling like consolation food.

But then I put on my culinary cap, and things got really interesting. I began to see what a fun, delicious, and diverse ingredient summer squash could be. Even grilled, it got a new lease on life as skewers surrounded by tofu, peppers, onions, and pineapple chunks.

The summer squash recipes below reflect years of learning how to use them in ever more varied ways. From refreshing salads to hearty main courses, I’ll showcase the incredible potential of summer squash as a star ingredient.

But first, let’s get acquainted with the various types of summer squash and some of their health benefits, as well as how to choose, store, and prepare them for maximum vim and yum (that is, nutritional and culinary value).

Nutritious Summer Squash Varieties

There are dozens of varieties and cultivars of summer squash. The main types include green zucchini, yellow crookneck squash, pattypan, and eight ball. Although they’re slightly different in shape, coloring, flavor, and texture, these nutrient-packed vegetables offer a range of health benefits.

Summer squashes are good sources of vitamin C, B vitamins, vitamin K, and potassium. They also contain fiber, which is often sorely lacking in the modern industrialized diet.

Yellow crookneck and other summer squash types are rich in antioxidants, those powerful disease fighters found in most whole plant foods. Vitamin C is necessary for strong immunity and wound healing. And the potassium in summer squash helps regulate your blood pressure, among other benefits for your health. The vitamin K in zucchini is good for your teeth and bones. And the fiber in summer squash (especially if you leave the skin on!) supports good digestion.

As you’ll discover when you dehydrate a giant summer squash into a tiny volume of chips, the fruits are mostly water. When you don’t dehydrate before eating, you’ll find them a very hydrating food — perfect for (what else?) summer!

Obviously, that was a brief summary (summer-y?) of the nutritional properties of summer squash. If you’re hankering for details, you can find our in-depth article on the health benefits of zucchini here.

Tips for Selecting and Storing Summer Squash

If you’re picking squash out of your own garden, look for fruits that are firm and free of any blemishes or damage. (Unless you’re dealing with stem borers, which can turn a healthy squash plant into a sad pile of goo overnight, there’s usually plenty to share with the other beings in your garden that also like to eat squash.) The tastiest fruits are typically glossy, small-to-medium-sized, and heavy for their volume.

Smaller squash generally offer the best flavor and texture, as they can get woody as they grow. The long types of squash are best at about six to eight inches, while the round types achieve peak flavor at up to three to four inches across.

If you do happen upon larger summer squash, know that you’ll have to deal with bigger and sometimes inedible seeds, as well as less flavor. But they are still useful when stuffed, or grated for baked goods.

Once you’ve obtained your summer squash, store it unwashed in the refrigerator, either in a produce bag or unbagged in the crisper drawer, where it will keep for up to five days.

If you want to cut your summer squash before storing, slices or chunks will keep for two to three days in an airtight refrigerated container.

If you’re saving the summer harvest for the leaner months of fall, winter, and spring, you can freeze summer squash by cutting it into ½-inch pieces and then blanching in boiling water for a few seconds. (The blanching will improve the color and texture of the squash once defrosted.)

When cool, place the pieces in labeled freezer containers and use them within three months. Or, for a more exciting and chaotic life, forget to label the containers and end up wondering if you’ve got pattypan chunks, winter butternut pieces, or even tropical fruit.

How to Prepare Summer Squash

When you’re ready to get cooking, you’ve got a few options for getting summer squash into the right-sized pieces. Here’s a handy-dandy video that shows you how to cut, julienne, and dice summer squash. As a bonus, the chef looks like Einstein went to the barber.

You can also spiralize summer squash into noodles. Or if you want to be cool, you can call them “zoodles” (a playful portmanteau of zucchini + noodles).

You can eat summer squash raw or cooked. Raw, they’re excellent in salads, as crudités with dips and sauces, as the main ingredient in cold zoodle dishes, and cubed or pureed in gazpachos.

Cooked, they’re awesome in zoodle or pasta dishes and casseroles, sautéed as a side dish, made into zucchini pancakes, stuffed and baked, and added to stews and chilis.

Bonus: the fruit isn’t the only part of the squash plant that you can eat. Squash blossoms — the flowers that end up turning into squash — can also be enjoyed raw or cooked. You can harvest them from your own plant (trim the end near the stem and remove the flower parts from inside) or get them from a farmers market. They’re great in salads, quesadillas, tacos, and soups. You can also stuff and bake squash blossoms.

Summer Squash Recipes

Summer squash comes in many varieties but one thing they share in common (other than nutrition, of course) is the variety of ways you can use this humble family of plants! From soups to sauces to sides and even baked goods, you’ll be amazed at the delightful culinary creations squash can achieve.

1. Summer Squash, Lima Bean, and Corn Medley

Summer Squash, Lima Bean, and Corn Medley is an outstandingly vibrant, fresh, and colorful dish to enjoy the flavors of summer. What makes this dish so special is the balance of flavors and sweetness, thanks, in part, to the summer squash. Mildly sweet and tender summer squash adds a nice silky mouthfeel to the corn, lima beans, and red pepper. Enjoy this refreshing medley inspired by the Indigenous story of the Three Sisters as a main meal or a squash-arific side!

2. Creamy Squash Soup

Creamy Squash Soup is a silky, savory treat that will help use up your summer bounty. Whether you use yellow squash or zucchini, both offer a subtle flavor that pairs well with hints of cinnamon, sage, and cumin in this soup. What’s more, summer squash magically blends into a creamy puree, which adds another dimension to this delicate and mouthwatering soup!

3. Dehydrated Squash Chips

Dehydrated Squash Chips can be a fun and crunchy on-the-go snack for summer road trips, plant-based picnics, hiking treks, and much more! If you’re looking for a way to use a significant amount of summer squash you may happen to have on hand, these squash chips can last up to three months with proper storage. Go ahead and give these crunchy and savory summery delights a try!

4. Cauliflower Squash Cheese Sauce

We have two words for you — practically drinkable! That describes this cheesy, creamy sauce that’s not actually made with cheese or cream at all — but plants! This cheese sauce contains cauliflower and butternut squash (but you can easily substitute your favorite summer squash), giving it a smooth and creamy texture. And the nutritional yeast adds an umami, cheesy flavor. With so much versatility, flavor, and nutrition, we wouldn’t be surprised if you whipped up a batch of this cheesy goodness once a week!

5. Raw Zucchini Cannelloni with Romesco Sauce

One of the more creative ways to use up your favorite zucchini or yellow squash is to turn them into pasta, just as we did with our Raw Zucchini Cannelloni! One of the coolest things about squash is its adaptability. You can bake it, grill it, steam it, or eat it raw.

In this plant-based version of the popular Italian dish, we’re using squash as the “noodles” and cashews as the “cheese.” Together they make a luscious and nutrient-dense dish that offers a fresh twist of summer squash creativity!

6. Cheesy Squash Casserole

Our ooey gooey Cheesy Squash Casserole may be the most comforting squash recipe to make an appearance in this recipe roundup. Summer squash is the main event in this entrée — and for good reason, as it makes a mouthwatering addition to casseroles when combined with other vegetables, as well as cashew cheese and fresh herbs.

If simple yet tasty casseroles are your idea of a dream meal, this one is sure to rank at the top of your list!

7. Chocolate Walnut Zucchini Bread

Chocolate Walnut Zucchini Bread is a wholesome plant-based update to zucchini breads of the past. This delicious zucchini bread is packed with nutrients and fiber and can function as a breakfast or dessert without being overly sweet. Plus, zucchini adds just the right amount of moisture to the batter, making the end result nutritionally rich and seemingly decadent!

Get Cooking (and Baking) with Summer Squash!

Packed with vitamins, minerals, and dietary fiber, summer squash are a valuable part of a healthy diet. And as one of the most prolific garden plants in most temperate zones, they’re one of the easiest and least expensive vegetables to grow.

You can keep your squash fresh and full of nutrients by following the recommendations in this article for selecting, storing, and preparing summer squashes. And feel free to adapt and experiment with the recipes we’ve shared to come up with your own creative ways to use zucchini, crookneck, pattypan, or eight ball squash in your summer meals.

Cheers to a summer filled with nutritious, flavorful, and squashy delights!

Tell us in the comments:

• What are your favorite kinds of summer squash?

• Have you ever grown summer squash in a garden? What varieties?

• What new summer squash recipe will you try this summer?

Featured Image: iStock.com/Olga Mazyarkina

Read Next:

• Top Health Benefits of Squash + How to Prepare and Eat It
• How to Grow Squash: Tips & Tricks

The post 7 Nutritious and Flavorful Summer Squash Recipes appeared first on Food Revolution Network.

The grocery store displays 150 avocados, all so hard that you’d have trouble cutting them in half with a reciprocating saw. You grab one, figuring it will be days before you can enjoy that avocado toast or guacamole. And then you wait. And wait. And wait.

And then, at 3:17 am one momentous day, your avocado decides it’s perfectly ripe. It remains ripe at 3:18 and all the way through 3:24. But by 3:36, its flesh is starting to develop mushy brown spots.

And at 6:28 am, when you stumble into the kitchen looking for coffee, that avocado is so overripe there’s nothing left to save. You weep while tossing its sad remains into the compost, vowing never to have your heart broken by an avocado again. But by your next trip to the supermarket, you’re at it again, holding on to the hope of fresh and perfectly ripe avocado.

I’m exaggerating, of course (mostly). But determining the ripeness of an avocado and knowing how to cut, store, and eat it can be tricky.

So if you want to know when your avocado has achieved peak ripeness, or how to store avocados so they ripen on your timetable, you’ve come to the right place.

In this article, you’ll also discover whether you should wash avocados before cutting, plus the best ways to cut an avocado, whether you want cubes, slices, or wedges.

You’ll also come away with some creative ways to incorporate avocados into your meals, including seven delicious recipes to put your avocado knowledge to use!

How to Tell When an Avocado Is Ripe

This is a key skill because finding an avocado that’s perfectly ready is rare. In fact, ripe avocados can easily get bruised in a supermarket display, so it’s generally preferable to buy them well in advance of when you need them.

When you have a perfectly ripe avocado, it’s slightly soft when squeezed gently but not mushy.

With some varieties, skin color is another indicator. Ripe Hass avocados can range from dark green to black. But be aware that some other avocado varieties are less expressive and fail to change color when ripe. For these, you need avocado ESP, the squeeze test, or the stem test.

The stem test is a way to peek inside an avocado without cutting it and exposing its flesh to the elements.

Here’s how to do it: Remove the little piece of stem on top of the fruit. If it resists being pulled off, it’s telling you that the avocado isn’t ripe yet. If the stem lifts off easily and reveals brown or discolored flesh inside, you’ve probably waited too long. But if the stem detaches well and the flesh is the right color for its variety — usually somewhere between yellow and green — then you probably have one of the greatest things in the universe: a perfectly ripe avocado.

How to Ripen an Avocado

You can adjust an avocado’s ripening speed by leaving the fruit on a kitchen counter at room temperature.

To accelerate the process, you can also place an avocado in a paper bag so the ethylene gas it releases can concentrate and work its magic. If you’re really in a hurry — the guests are arriving that evening, and your avocados can still be used for hammering nails into concrete — try adding a couple of other ripe ethylene-producing fruits, like banana, pear, or tomato.

Conversely, you can slow avocado aging by placing the fruit in the fridge. The FDA warns against storing them in water (despite what TikTok may want you to think) because of the risk of salmonella poisoning.

For more information on the different types of avocados and their various health benefits, check out our comprehensive avocado article here.

Do You Need to Wash Avocados?

Avocados are on the Environmental Working Group’s Clean Fifteen list, meaning most don’t carry a lot of pesticides. And even those fruits that do show negligible levels in their flesh, thanks largely to an avocado’s thick and inedible skin.

You may still want to wash your avocados before cutting, however. The CDC recommends this practice since cutting through unwashed skin may bring bacteria or other microorganisms into contact with the flesh.

But you don’t need to spend money on dedicated produce washes. The method that’s the safest and most effective at washing avocados, and other fruits and vegetables, is a simple baking soda and water solution.

How to Cut and Store an Avocado

The classic (and easiest) way to cut an avocado is to halve it lengthwise. One of those halves will hold the large pit, which you can remove by gently tapping with the sharp blade of a knife and then lifting it out of the fruit.

Once you have access to the flesh, you have a few options. You can use a spoon to scoop out the half intact for slices, wedges, chunks, or mashing. Or you can score it with a knife before scooping, and then use a spoon to liberate the chunks.

Check out this video to see this expertly demonstrated:

Store unripe avocados at room temperature on the counter for two to four days. Once the fruit is ripe, either use it immediately or refrigerate it for up to five days. To prevent the flesh from turning brownish-gray once exposed to air, you’ll either need to eat the avocado immediately after cutting or sprinkle the exposed flesh with lemon juice or vinegar.

If you have cut avocado leftovers, store them in the fridge in an airtight glass or stainless steel container.

How to Eat an Avocado

Oh, let me count the ways! You can enjoy avocado in dips like guacamole, where the combination of avocado with an acidic liquid like lemon or lime juice can extend its freshness. Avocado flesh can also replace processed oils in dressings and sauces thanks to its high fat content.

While we’re on the subject of blending avocados, you can also use them in this way for avocado dessert recipes like popsicles, smoothies, and creamy pie fillings.

Sliced, avocado can add pizzazz to power bowls, salads, sandwiches, toast, wraps, sushi, tacos, and burritos. And once you’ve removed the flesh, you can mix it with veggies, whole grains, beans, and dips and stuff the hard skin with the mixture.

You’ll probably want a sharp chef’s knife to cut your avocados safely. And beyond that, all you really need is a fork for mashing into guacamole.

But if you prefer dedicated kitchen gadgets, you can find avocado slicers that make quick work of cutting the fruit into beautiful slices of uniform thickness, as well as avocado smashers that provide more surface area and leverage for mashing than a plain old fork.

Avocado Recipes to Try at Home!

Avocado is both a culinary and nutritional superstar. With so many ways to enjoy this delicious and versatile fruit, we hope you have as much fun in the kitchen preparing these recipes as we did creating them!

1. Everything Bagel Avocado Toast

Creamy avocado mash makes the ideal silky and nutritious base for this Everything Bagel Avocado Toast. Generously topped with Vegan Cream Cheese, crunchy veggies, and savory Everything Bagel Seasoning, this delightful toast is sure to move to the top of your list for simple and tasty avocado recipes!

2. Mango Lassi Avocado Smoothie

Nutrient-rich Mango Avocado Lassi harnesses the power of plants to create a cool, creamy, and nutritious smoothie that is satisfying to sip on a sunny day. Both mango and avocado give this lassi the perfect creaminess that rivals its dairy-based counterpart. What’s more, the silky avocado adds healthy plant-based fat, fiber, and micronutrients that make this naturally sweet and tasty smoothie a healthy choice you can feel proud to enjoy!

3. Chilled Cucumber Avocado Soup

It doesn’t take much effort to transform seemingly simple ingredients into a work of art. Cucumbers and avocados blend harmoniously together to create a creamy, light, and refreshing soup that is teeming with phytonutrients galore. Thanks to the smooth and buttery avocado, this soup finishes with a satisfying mouthfeel that is simply divine!

One fun way to enjoy this chilled avocado soup is as an appetizer in shot glasses for your dinner guests. Garnish each with a little paprika and parsley to elevate them to fancy restaurant status!

4. Creamy Apple Avocado Dressing

Avocado and apple may seem like an unlikely duo, but they actually meld together beautifully in this dressing. Naturally sweet apples give just the right amount of sweetness, while avocados deliver a silky smooth creaminess that takes this dressing to the next level. Dress a big colorful salad or a warm and hearty grain bowl with this tasty and refreshing dressing.

5. Avocado Salad

Something as simple as an avocado salad can add so much nutritional value to your plate. Avocados are probably best known for their heart-healthy monounsaturated fats. But that’s not their only favorable health trait! They’re also rich in fiber and carotenoids, two other nutrients that play big roles in protecting your heart and overall health. Enjoy this salad on its own or on top of tacos or grain bowls.

6. FRN’s Homemade Guacamole

This wouldn’t be an avocado recipe roundup without an appearance from the famed avocado dip so many have come to know and love — guacamole! FRN’s Homemade Guacamole is a five-ingredient recipe that’s ready in just ten minutes and is the perfect way to enjoy scrumptious, nutritious, and creamy avocados. Serve as an appetizer, topping, or stuffing for sweet potatoes.

7. Avocado Key Lime Pie

Thanks to avocado’s more subtle flavors and silky texture, it’s perfect for making homemade plant-based desserts like this Avocado Key Lime Pie. As you may know, there’s a lot of fiber hidden in avocados, as well as numerous nutrients like folate, magnesium, potassium, vitamin C, and B vitamins — just to name a few! Combined with a nutty pecan pie crust and naturally sweet dates, this is one nutrient-dense and whole food way to sweeten the end of a meal.

Avocados Guac Our World!

Trying to pick out and eat an avocado at home can be challenging. Determining if an avocado is ripe involves testing its firmness, observing its skin color, or using the stem test. There are also a variety of cutting techniques you can use to prepare them, including halving, scooping, scoring, and using specialized tools.

But once you get the hang of choosing and preparing an avocado, the sky is the limit! Try one of these avocado recipes at home to get familiar with this buttery green fruit.

Tell us in the comments:

• What are your best tricks for getting those “just-right” ripe avocados?

• What’s your favorite culinary use of avocado?

• Have you ever used avocado in a dessert? If so, what did you make?

Featured Image: iStock.com/KucherAV

Read Next:

• 7 Tasty Toast Recipes to Enjoy Anytime, Anywhere
• 10 Tasty Plant-Powered Taco Recipes for a Healthy Fiesta

The post Ripe, Ready, and Delicious: Tasty Avocado Recipes and Preparation Tips appeared first on Food Revolution Network.

But asparagus has a lot going for it as an ingredient you may want to include in your spring dishes. It’s versatile and nutritious, packed with vitamins and minerals as well as some awesome phytonutrients. And during the reign of French king Louis XIV, asparagus was even dubbed the “king of vegetables,” which you’d better believe was a compliment at the time (the “Sun King” ruled for 72 years, and pretty much everyone in his orbit flattered him with single-minded focus).

Asparagus’ relationship with royalty began centuries earlier, in the first days of imperial Rome. Emperor Augustus used to command his subjects to move with haste by shouting at them to complete the task “as quick as it takes asparagus to be cooked,” or in Latin: “velocius quam asparagi conquantur.”

Which is to say, asparagus cooks quickly (and turns to mush quickly, too, so stay alert), making it a great addition to low-effort meals you can get on the table in minutes.

So in this article, we’ll share cooking techniques and ways to prepare asparagus, along with seven quick and delicious asparagus recipes you can try today. Whether you’re a seasoned cook (does that mean someone poured salt and pepper on you?) or a beginner in the kitchen, these unique asparagus recipes are sure to impress.

When Is Asparagus in Season?

You can find fresh asparagus in spring and early summer. In areas where the climate trends towards the tropical (think South Florida or Hawaii), you may find the first bunches ready as early as February (or August in the southern hemisphere).

You can easily grow asparagus yourself in a home garden. Plant your first seedlings in early spring (a planting calendar may be helpful here), but don’t get too eager. The plants typically take two to three years to start producing edible shoots.

To compensate for its slow start, one asparagus plant can give you yummy stalks for years. That’s because, unlike most vegetables, asparagus grows as a perennial thanks to its hardy nature. According to Horticulture magazine’s alliterative advice, asparagus is hardy “from Saskatchewan to South Carolina.”

To source the freshest asparagus, if you aren’t growing your own, get it directly from a local farm, either through a farmers market, community-supported agriculture (CSA), co-op, or produce box. Wherever you shop, avoid wilted or slimy stalks. If you’re looking for the tenderest taste and texture (which you totally deserve), choose bunches with the thinnest stalks.

Asparagus Varieties

There are three colors of asparagus you might encounter: green, white, or purple.

Green asparagus is by far the most common in the US and much of the rest of the world.

White asparagus is just the green asparagus plant deprived of sunlight, so it never develops green-hued chlorophyll. White asparagus is all the rage in Germany, where entire towns turn out for “Spargelzeit,” or “Asparagus Time,” and urban centers transform into giddy street fairs with farm wagons piled high with the year’s first crop.

Purple asparagus was first developed in Italy and is now grown worldwide. Varieties include the provocatively named Purple Passion, the serene Pacific Blue, and the erudite Erasmus.

Ways to Use Asparagus

You can use purple, white, and green asparagus interchangeably, but there are some taste differences that may influence your choices.

Purple asparagus tends to be sweeter, with a milder, less “grassy” flavor than green varieties. Its color derives from yummy, health-promoting anthocyanins. Eating purple asparagus raw will deliver more of those purple phytonutrients to your body.

White asparagus has a bitter skin that needs to be peeled. It’s generally cooked, and offers a hearty texture and delicious, mild flavor — similar to green, but maybe “smoother.”

Green asparagus can be enjoyed raw or cooked. Since the stalks (especially the thicker ones) can be a bit “woody,” you may want to “shave” them for ease of chewing. This entails slicing them thinly, so you get lots of interior surface area available for your chompers.

Use raw asparagus in salads, cold soups (such as gazpachos), and veggie wraps.

Cooked asparagus is more tender than raw, and you can enjoy it whole, chopped, or even blended. Ideas for how to use cooked asparagus include pasta dishes, eggless quiches, hot soups, side dishes, and appetizers. You can also try them in grain-based dishes and bowls, dips, and even on pizza.

And if your taste for this spring vegetable knows no time limits, and the thought of an asparagus-less fall and winter fills you with sadness, you may want to try your hand at canning or pickling asparagus spears for year-round enjoyment.

What About Asparagus Pee?

Okay, I have to interrupt the narrative flow here to talk about that thing about asparagus that may be on your mind if you’ve ever had the pleasure of eating it: It can make your pee smell funny. (This is what a group of otherwise serious Dutch scientists referred to in a 2020 review article as “urinary intrigue.”)

Not everyone experiences this smelly side effect. It has to do with how efficiently your body deals with the sulfur that you metabolize from the asparagusic acid in the asparagus. Also, some people apparently lack the gene that allows them to smell sulfur, so it’s possible to produce the odor without even knowing.

Here’s what’s important to know about the asparagus pee phenomenon: It’s totally natural and harmless. And from my perspective, it’s a totally acceptable trade-off for the privilege of eating one of nature’s most delicious foods.

If you’re still not convinced, consider the perspective of French literary giant Marcel Proust. Asparagus, he wrote, transformed his “humble chamber pot into a bower of aromatic perfume.”

Now I can’t stop thinking of names for asparagus urine perfumes and colognes: “Chanel Number One.” “Miss Dior-ine.” “Axe Potty Spray.” And don’t even get me started on Eau de Toilette!

How to Cook Asparagus

Cooked asparagus provides some nutritional benefits over raw. You get more phytochemical and antioxidant activity from cooked asparagus (except for the purple asparagus anthocyanins mentioned above). And cooked spears provide more B vitamins, as well as vitamins C, E, and K, and the minerals potassium and selenium, than raw ones.

Cooking may improve the nutritional profile, but overcooking is bad unless mushy asparagus is your idea of a good time. (If that happens, I recommend blending them into a sauce or dip.)

Before cooking, snap or cut off the woody ends of the stalks as they don’t soften with cooking and will end up feeling like textile fibers in your mouth (arguably healthier than many brands of chewing gum, but decidedly less enjoyable).

Since asparagus cooks so rapidly, I recommend using one of the classic short cooking methods: baking, grilling, steaming, air frying, roasting, or sautéing. How long you cook asparagus depends on the thickness of the spears and your preferences for al dente or fully cooked.

Here are some cooking ranges for asparagus:

• Baked: 20–25 minutes at 375°F (190°C)
• Grilled: 6–10 minutes
• Steamed: 5 minutes
• Air fried: 5–10 minutes at 375°F (less time for thinner spears)
• Roasted: 12–15 minutes at 425°F (220°C)
• Sautéed: 5–10 minutes

Asparagus Recipe Ideas

Although it may not seem like it, asparagus is a highly versatile vegetable that can be used in a variety of ways. From soups to dips to creamy sauces, asparagus is here to demonstrate just how adaptable it can be! Many of these wholesome asparagus-forward recipes are also done in 30 minutes or less, making them an easy (and fun) way to incorporate this skinny veggie into your diet. P.S. Feel free to swap in white and purple asparagus varieties for any of the recipes listed below. Happy cooking!

1. Simple Cucumber, Asparagus, and Radish Salad

Shaving asparagus spears does something magical to the texture, especially after marinating. This Simple Cucumber, Asparagus, and Radish Salad recipe highlights the delicate flavors of spring and intensifies as it sits. It’s pretty neat how you can put a handful of flavorful plant-based ingredients together, let them meld, and have a dish that bursts with flavor the next day! After you give this salad a try, you may wonder why you haven’t tried asparagus this way before.

2. Velvety Asparagus Soup

This dreamy and vibrant asparagus soup will wake up your taste buds with its fresh flavors. And its creamy consistency will leave your belly satisfied. Enjoy this asparagus dish alongside a hearty salad or as an appetizer that complements your favorite plant-based meal. Bonus points for coming together in just 30 minutes, including prep time!

3. Creamy Artichoke Asparagus Hummus

Creamy Artichoke Asparagus Hummus is a smooth and refreshing dip that’s full of flavor and nutrition! Jarred artichokes offer a slightly briny flavor that complements the richness of the tahini. Together they enhance the grassy flavor of the asparagus to create a delicious, veggie-rich hummus that is sure to be a hit time and time again.

4. Balsamic Dijon Artichokes and Asparagus

Roasted artichokes and asparagus take on a slightly caramelized flavor in this tantalizing Balsamic Dijon Artichokes and Asparagus side dish. Both asparagus and artichokes develop a deeper flavor as they roast, making this a nutritious side dish that is delicious as a companion to grilled tofu or tempeh or as an addition to a grain bowl.

5. Parmesan Crusted Asparagus

A few words come to mind when we think of these Parmesan Crusted Asparagus spears: elevated, crispy, and nourishing! Loaded with plenty of healthy fats (from the flax and the walnuts) along with phytonutrients and fiber from the asparagus, we couldn’t think of a better way to add a bit of razzle-dazzle to this healthy asparagus side dish! These asparagus spears have a delightful cheesy flavor (without the cheese!) that is certain to bring a smile to anyone who tries them!

6. Coconut Lime Quinoa and Asparagus

In this recipe, asparagus gets a bit of a tropical twist! Coconut Lime Quinoa and Asparagus pops with bright and satisfying flavors and enjoyable textures thanks to the coconut, pistachios, lime, and asparagus. Together, these tasty whole foods create a lively and nourishing side dish that is an exciting way to enjoy asparagus (and a few other plant foods, too!).

7. Creamy Asparagus Risotto

Asparagus is the unforgettable star of this creamy risotto! Amazingly, this dish takes only 30 minutes to make. (If you’ve made risotto in the past, you know this is a plus!) Plus, it’s incredibly delicious and bursting with umami-rich flavor, all from plant-based ingredients. Taste the magic of asparagus yourself with this Italian-inspired recipe.

Aspire to Embrace More Asparagus!

Asparagus is a delicious and nutritious vegetable that can be enjoyed in a variety of ways — either raw or cooked. Whether you prefer green, white, or purple asparagus, experiment with eating it in different ways and different cooking methods, to maximize flavor and health benefits.

And if you’re new to this iconic vegetable, don’t be intimidated by its tough texture and otherworldly appearance. Give it a chance, and you may discover it becomes a spring and summer staple in your meal rotations.

Start with any of the asparagus recipes we’ve shared above, and you may also come to regard asparagus as the “king of vegetables.”

Tell us in the comments:

• Have you prepared asparagus in your kitchen? What color did you try, and how did you prepare it?

• What’s one way of cooking asparagus that you’re curious to try?

• Do you know people who are intimidated by asparagus? What asparagus dish could you prepare for them that might get them to give it a try?

Featured Image: iStock.com/MeganBetz

Read Next:

• 8 Vibrant and Refreshing Healthy Spring Recipes to Bring You Out of Hibernation-Mode
• How to Plan Your Spring Garden & What Vegetables to Plant (Part 1 of 2)

The post How to Cook & Use Asparagus: 7 Simple and Tasty Recipe Ideas appeared first on Food Revolution Network.

In short, I learned that eating animal-based foods was not only totally okay in my tradition, but expected. And in the case of the springtime Passover holiday, or Pesach, it was required.

The ritual meal that occurs the first two nights of Passover is called the Seder (which means “order,” as there’s a list of 10 rituals that must be completed in order). And there are a couple of foods of animal origin that appear on the Seder plate: a shank bone and a hard-boiled egg.

At the same time, there’s a strong ethical tradition within Judaism that seems to argue against eating animals. When I started flirting with vegetarianism in my mid-teens, it seemed a logical extension of what my religion had taught me about compassion, justice, and my responsibility toward the world and its creatures.

And it turns out, I wasn’t alone as a Jew exploring a plant-based diet. Israel has the highest percentage of vegans per capita in the world — approximately 5% of the population. According to Google Trends, Israelis are among the global leaders in searches on the topic of veganism. And if you don’t mind some name-dropping, the following celebrities (at the time of this writing — fame is fleeting) are members of both the vegan and Jewish communities: Natalie Portman, Mayim Bialik, Peter Singer, and Alicia Silverstone. If we expand into vegetarians, we can also claim Franz Kafka, the Alberts (Einstein and Schweitzer), Allen Ginsberg (can we call him a “beet” poet?), the Spocks (Dr. Benjamin and Leonard Nimoy’s Mister), Ed Asner, and Scarlett Johansson. Also the musical Leonards: Cohen and Kravitz.

In this article, I’ll explore the synergies between veganism and Judaism, in general, and Passover, in particular. We’ll see how Jewish vegans can navigate this eight-day holiday in ways that honor both tradition and personal ethics. And we’ll conclude with some yummy, vegan Passover recipes crafted by the culinary geniuses here at Food Revolution Network.

The Judaism-Veganism Connection

There are several core aspects of Jewish ethics that are incompatible with — if not eating animals — at least the way industrialized animal agriculture handles livestock, humans, and the environment today. These ethics include treating animals with kindness, making sure that all people are fed, caring for the environment, and valuing and preserving human life and health.

Kindness to Animals

There are several admonitions against cruelty to animals in the biblical tradition.

Exodus 23:5 says, “If you see that your enemy’s donkey has collapsed under its load, do not walk by. Instead, stop and help.” Deuteronomy 22:10 forbids a farmer from yoking an ox and an ass together on one plow since the difference in strength would cause suffering for both. And the basis of the set of kosher laws to not eat meat and dairy simultaneously is rooted in the simple admonition, “Do not boil a kid in its mother’s milk,” which occurs three times in the Five Books of Moses.

The book of Genesis also appears to portray meat eating as a no-no. The AirBnB instruction booklet for the Garden of Eden would probably imply that animals are not on the menu: “Behold, I have given you every herb yielding seed which is upon the face of all the Earth, and every tree that has seed-yielding fruit — to you, it shall be for food” (Genesis 1:29). It’s only many generations later, following the flood that nearly wiped out all of humanity because of their wickedness, that the divine rules bend to accommodate a human weakness for animal flesh.

The living tradition of Judaism has reflected this uneasy compromise. In fact, the kosher laws themselves are all about restrictions on how and when one can eat foods of animal origin. The commandments that pertain to ritual slaughter all mandated the most humane, least painful methods available at the time. (The most humane thing, I’d argue, is not to kill them for food in the first place, which is always an option.)

Feeding the Hungry

Giving food to those who are hungry and in need is a fundamental human responsibility. Isaiah 58:7-8 says that when you “share your bread with the hungry, your light breaks forth like the dawn, and your healing shall spring up speedily, your righteousness shall go before you, the glory of the Eternal shall be your rear guard.” (Now that’s what I call some serious incentives — it’s like the world’s first infomercial: “But wait — there’s more!”)

One of the main causes of global hunger in the modern world is the inefficient use of agricultural land. Globally, animal agriculture uses up 83% of all arable land while producing just 18% of the calories that end up in human bellies. Eating plant-based can help increase the food supply for people, by eliminating the waste and inefficiency that occurs when we cycle calories through livestock. This can increase supply and also lower the price of food, making it more accessible to those with the fewest resources.

Find out more about how your food choices can impact world hunger.

Caring for the Environment

The Jewish tradition also emphasizes a strong environmental ethic. Biblical laws include Deuteronomy 20:19, which forbids an army that’s besieging an enemy city from cutting down its trees; and Leviticus 25:23, which prohibits perpetual land ownership, because “the land is mine” (i.e., God’s). Considering the environmental costs of animal agriculture, including global climate chaos, habitat loss, and pollution, many contemporary Jews see plant-based eating as a moral imperative for protecting the planet.

Climate change has exacerbated droughts in many parts of the world. And animal agriculture is one of the largest depleters of water. As such, going vegan may enable better stewardship of this precious natural resource.

Another agricultural practice that’s causing environmental devastation is monocropping or the growing of a single crop over huge areas with no diversity. From pesticide and herbicide exposure to habitat loss to the increased risk of predators or pathogens wiping out an entire crop, monocropping threatens entire ecosystems and populations. And much of the monocropped land produces feed for livestock. So avoiding meat and dairy can reduce the demand for this agricultural practice.

For more on this topic, read our article on how your food choices can shape the future of life on Earth.

Preserving Human Health

The Jewish tradition values human life above almost every other value. This concept, Pikuach Nefesh in Hebrew, has been interpreted to mean that it is permitted to break the Sabbath in order to drive someone to the hospital to save their life.

Given what we know about the links between animal foods and chronic conditions like heart disease and type 2 diabetes, choosing to eat a plant-based diet is very much in line with that principle.

A Brief Explainer of Passover

The Jewish tradition, in general, often aligns with the ethical aims of veganism, but what about Passover itself? Passover teaches five valuable lessons for living an effective and successful life: Remembering the past, taking responsibility, staying optimistic, valuing family, and empathy for others. Might these also align with a vegan lifestyle?

Memory and Obligation

Passover commemorates the exodus from Egypt; the story of how an enslaved people achieved freedom. But the Passover Seder is more than a retelling of the story; it’s a reenactment. The foods on the Seder plate are meant to evoke a somatic response: dipping greens in salt water for tears, eating bitter herbs for hardship, chewing on hard, dry matzah, called the “bread of affliction,” to bring ourselves directly into the experience of oppression.

The Seder’s instruction manual, the Haggadah (literally, “the telling), includes this gem: “In every generation, a person must regard themself as though they personally had gone out of Egypt.” The Seder is a metaphorical and food-based experience that reminds us about oppression. And with that knowledge comes the obligation not to oppress others, especially those who are most vulnerable.

Considering that animals are very vulnerable, especially when they are in our care, this sounds like a pretty good reason not to mutilate and cage them in factory farms.

Choice and Responsibility

We remember a most painful time in our history not to wallow in misery, but to experience the transformation from enslaved to free. Interestingly, the word for Egypt used in ancient Hebrew texts is “Mitzrayim,” which translates to “the narrow places.”

Schools of mystical Kabbalistic Judaism read the entire holiday of Passover as a metaphor for the human journey to liberation. Most of us can recognize “narrow places” in our own hearts and minds — conditioned responses to the world, other people, and ourselves that are rooted in fear or false pride.

The Seder lays the choice out before us: we can remain in the narrow places out of fear or habit, going about our lives ignoring most of the suffering that’s around us. Or we can expand our consciousness far beyond ourselves and our immediate environment, and extend our compassion to the entire world.

Hope and Optimism

One of the recurring motifs of the story of Passover is just how “not into it” a lot of the Israelites were. Many of them feared the unknown future more than the oppressive present. And once they were out of Egypt and in the desert, they freaked out and demanded to return to the place where they knew they would get fed and housed.

The Seder is an opportunity to embody hope in the midst of hopelessness. To strive toward a better tomorrow even though its outlines are too fuzzy to apprehend. To take individual action to make the world better, even as part of us cowers at the enormity of the problems we face.

Distributed Leadership

Arguably, Moses is the protagonist of the Passover story, with the Egyptian ruler, Pharaoh, assuming the role of villain. And indeed, Pharaoh gets a lot of air time in the Haggadah. But do you know who isn’t mentioned? Moses. (Technically, his name appears in a very esoteric discussion among a bunch of later rabbis about the exact number of miracles that God performed, but you get the idea.)

There are many possible explanations for this omission, but my favorite is to encourage people not to put their faith in leaders and not to despair when a leader isn’t present, but rather to become the leaders they’ve been waiting for.

This squares perfectly with a plant-based approach to making the world a better and kinder place. We don’t have to wait for a leader or for any particular party to win an election, or wait until laws change. We can “be the change,” and participate, with our individual actions, in what could become massive communal and even global transformations.

Modeling to Evoke Curiosity and Empathy

The Seder kicks off with a child (or the youngest person present) asking the “four questions.” They begin with the general query, “Why is this night different from all the other nights?” And each question is triggered by something on the table that’s out of the ordinary: dipping bowls full of salt water; flatbread instead of a risen loaf; a couple of bitter vegetables. There are also cushions to recline on rather than sitting up straight at the table.

The Seder is like an interactive theatrical experience that’s initiated by a person who’s curious about what they’re seeing. Plant-based eaters can also stimulate curiosity in others who see us choose vegan options in place of more familiar animal-based foods. When we live in harmony with our values, we can stir the question, “Why is this person different or doing things differently?” So our daily choices can also become an expression of our advocacy.

Veganizing the Haggadah and Seder Plate

While we’ve already seen that a bone and egg are traditional elements of the Passover Seder ritual, most of the other items on the Seder plate are already plant-based.

• Karpas: a raw vegetable, often parsley or celery, that’s dipped in salt water to represent new life
• Matzah: the unleavened bread that symbolizes hardship and recalls the hasty flight from Egypt that didn’t leave enough time for the dough to rise
• Maror: the bitter herb, often a horseradish root, that recalls the bitterness of our ancestors’ suffering under slavery
• Charoset: a sweet mixture of chopped fruits, nuts, and wine that looks (but fortunately doesn’t taste) like the mortar used by Israelite slaves
• Hazeret: the second bitter herb or vegetable, often romaine lettuce or endive

The shank bone recalls the lamb slaughtered to provide sustenance and strength to the fleeing Israelites, and the blood painted on their doorframes to signal to the Angel of Death to “pass over” those homes while visiting the last of the 10 plagues on the Egyptians.

The egg symbolizes the continuation of life; the rebirth from slavery to freedom. As part of the ritual, it’s dipped in salt water to remind us that life, while good, can also provoke tears.

If you go beyond the symbols and look at what they represent, you can easily substitute other food items that don’t require animal suffering to produce.

In place of a shank bone, vegans can substitute a roasted beet to invoke blood. This isn’t a modern innovation either. The ancient tractate (written work) of the Babylonian Talmud religious text that deals with Passover permits the use of a beet in place of an animal bone.

Other modern takes on a veganized shank bone include two mushrooms held together by a toothpick or skewer (resembling a bone), and a pomegranate, whose red juice is also evocative of blood.

In place of the egg, Jewish Veg suggests a flower, invoking the promise of spring “without contributing to the pain and misery of egg-laying hens.” Another symbol of the potential for new life is the seed, so a small pile of sunflower or sesame seeds can also serve. And vegan cookbook author Nava Atlas reminds us that a boiled and peeled white potato can preserve both the shape of the egg and its ability to taste yummy after being dipped in salt water.

Jewish Veg has created a vegan Haggadah that you can download, print, and use at a Pesach Seder.

Vegan Passover Seder Recipes

Ready for a vegan Passover meal? Angelic Deviled Potatoes can rock the Seder plate in place of eggs or get served as a side dish. Warm up with a bowl of Matzah Ball Soup and Creamy Plant-Powered Kugel for some traditional Jewish comfort food. And for a hefty dose of veggies, we’ve got Slow Cooker Alicha Denich and Chicory Salad (Hazeret) with Sweet Mustard Dressing. Let’s not forget our take on the Seder shank bone with the Beet “Shank bone” Braised in Horseradish Cream Sauce. Last but not least, we have a Classic Charoset — made with unsweetened grape juice instead of wine — that adds a delicious sweetness to your Passover Seder. Yum!

1. Angelic Deviled Potatoes

Angelic Deviled Potatoes are a fantastic way to kick off your vegan Passover feast. Potatoes and tofu create a creamy appetizer, similar to a deviled egg, that will satisfy your belly and wow your Passover guests. Keeping Passover traditions alive through vegan food never tasted so good!

2. Matzah Ball Soup

Matzah Ball Soup is an essential addition to any Passover recipe round-up! Our version uses fresh parsley and dill in the chickpea-based matzah balls for a plant-based twist. The delectable broth features fresh veggies and herbs for maximum flavor. This delicious plant-based soup will warm you up and bring your family together during the Passover season — what could be better?

3. Chicory Salad with Sweet Mustard Dressing

Serve up a burst of flavor with this Chicory Salad with Sweet Mustard Dressing! Endive and radicchio, two slightly bitter greens, offer a hearty contrast to tangy vinaigrettes and citrus — perfect for your vegan Passover recipes. Try alongside Creamy Plant-Powered Kugel and get ready to have all your taste buds doing a happy dance.

4. Creamy Plant-Powered Kugel

This Passover noodle kugel is a must-try! Kugel is a baked casserole, typically made with egg noodles or potatoes, and is a wonderful dish to bring family, friends, and community members together over good food and conversation. We’ve substituted egg noodles with whole grain (or legume) noodles, added some broccoli and spinach, and used a veggie-centric, dairy-free, creamy sauce to make it exceptionally delicious!

5. Braised Beet “Shank bone” with Horseradish Cream Sauce

Earthy beets are transformed into tender vegan “shank bones” by simmering in a tangy, savory, and sweet veggie-based broth. Vibrant fresh herbs and umami-rich alliums add another layer of flavor that infuses the beets as they braise. These mouthwatering beets are truly a wholesome treat and make a show-stopping centerpiece for an extra special plant-based Passover meal. Sprinkle with fresh parsley and dollop with Horseradish Cream Sauce to tie it all together.

6. Slow Cooker Alicha Denich

Alicha Denich is a stew that’s often incorporated into Passover meals by Ethiopian Jews. Cabbage and potatoes are simmered low and slow with an abundance of powerful herbs and spices. Regardless of your ethnicity, it could be a great fit for your celebratory Passover meal, too. Give this hearty and colorful side dish a try!

7. Charoset

No Passover meal is complete without a sweet bowl of charoset to share amongst friends and loved ones. Traditionally, charoset is a sweet relish made with fruits, nuts, spices, as well as wine, and a binder such as honey. Our version is a delicious blend of apples, almonds, walnuts, and dates soaked in natural grape juice and perfectly spiced with just the right amount of cinnamon. Check out the Chef’s Notes for suggestions on how to make this a festive addition to your holiday table!

A Vegan Passover Is Possible

While Passover can be a meat-heavy holiday, veganizing it isn’t difficult. Plant-based substitutions for the ritual bone and egg are not only easy to make but have been accepted in the Jewish tradition for hundreds of years. When you look beyond the symbols of the holiday to its deeper meaning, Passover exemplifies many of the same ethical principles that can underpin vegan living. And by proudly displaying plant-based options on the Seder plate, we can invite our guests to consider how they can express compassion, justice, and hope in their own food choices.

If you’d like to experience a vegan Passover Seder for yourself, Jewish Veg holds an annual virtual “Zeder” (Zoom Seder). It’s typically held on the night of the second Seder, so it won’t conflict with the “main event” the night before. You can go here to get tickets for the Seder that “explores what it means for all living beings to be free.”

Tell us in the comments:

• Have you ever attended a Passover Seder? What was it like?

• If you observe Passover, have you made plant-based dishes for Seder or the rest of the meals?

• What’s one vegan Passover dish you will try for this year’s Seder?

Featured Image: iStock.com/Maglara

Read Next:

• 11 Whole Foods Plant-Based Recipes from Around the World

The post How to Have a Vegan Passover Seder (with Substitutions & 7 Recipes!) appeared first on Food Revolution Network.