Category: In the Kitchen

I scream, you scream, we all scream…for vegan ice cream? If you’ve recently switched to a plant-based diet, are lactose intolerant, or are simply expanding your ice cream horizons, you’ll be happy to learn that vegan ice cream has officially become a staple in grocery stores across America.
Whether you want in on the Halo Top action all your friends are talking about or you’re interested in creating a no-churn version at home, we’ll tell you everything you ever wanted to know about the delicious world of vegan ice cream.

Why choose vegan ice cream?

Traditional ice cream is made with a custard base (meaning plenty of cream and egg yolks, both of which are high in saturated fat), but that doesn’t mean you can’t enjoy ice cream if you follow a plant-based diet (or are just interested in eating healthier cool treats on a hot day).
While the ingredients in traditional ice cream are obviously not conducive to a vegan lifestyle, the impact the dairy industry has on the environment may be less obvious. Dairy farms require massive amounts of water to thrive (a single cow can drink up to 23 gallons of water a day), and the Food and Agriculture Organization of the United Nations estimates that 4 percent of all greenhouse gas emissions are a direct result of the dairy industry. 

Is vegan ice cream healthier?

The short answer? Not necessarily. While vegan ice creams may be lower in saturated fat, they can easily match (or even surpass) the sugar content of traditional dairy-based ice cream. As with any treat, enjoy mindfully and in moderation.

No dairy? No problem!

Vegan ice cream can be made from a variety of tasty dairy-free bases, each with its own set of nutritional benefits.

Coconut Milk

Coconut milk is super creamy on its own, which means it makes an ultra rich base for vegan ice cream. Because coconut milk is actually made from the desiccated flesh of coconuts, it’s high in protein, fiber, and manganese. For this same reason, coconut milk is also very high in calories and fat, so opt for smaller servings or another dairy-free alternative if weight loss is something you’re trying to achieve.

Rice Milk

Rice milk is a great lower calorie vegan base for ice cream (Rice DREAM has long been a staple in natural food stores). With a negligible fat and calorie count, rice milk ice cream is a good choice for weight loss and those following a gluten-free diet.

Soy Milk

Another common ingredient in vegan ice cream, fortified soy milk is a good source of protein, calcium, and vitamin B12 (an important nutrient that can be difficult to find in vegan foods). Some people prefer to avoid soy because it contains phytoestrogens, a plant-based compound that closely mimics real estrogen. Although at this point animal studies show only a possible correlation between breast cancer and phytoestrogens, those with a history of breast cancer in their family may want to avoid soy products.

Almond Milk

Almond milk has as mildly sweet, nutty taste that makes it a good choice for making vegan ice cream. Lower in calories than its other non-dairy counterparts, almond milk is especially high in vitamin E (a powerful antioxidant that is also crucial for a healthy immune system).

Cashew Milk

With its rich taste and creamy texture, it’s no surprise that cashew milk is regularly used to make dairy analogs. (If you’ve never tried cashew cheese you’re in for a treat!) Given its velvety mouthfeel, it may surprise you to find out cashew milk also happens to be very low in calories and fat. High in vitamin D and B12, this vegan milk has both taste and above-average nutritional value.

Bananas

Once frozen, bananas become extra creamy when blended and used as a base for vegan ice cream (or “nice cream,” as it’s commonly referred to on social media). As long as you don’t mind a pronounced banana flavor, you can make this vegan ice cream at home, adding other frozen fruits, cocoa powder, or peanut butter as flavoring. Bananas are higher in sugar than most vegan milks, but they have the added bonus of being high in fiber, vitamin C, vitamin B6, potassium, and manganese.

Our Top Picks for Vegan Ice Cream

When shopping for vegan ice cream, you may find it’s more expensive than traditional dairy ice cream. Many vegan ice creams are made without the use of cheap stabilizers and contain pricey nut milks and other premium ingredients—all factors that contribute to a higher cost. As with traditional ice cream, though, there are a range of prices to suit any budget. Here are some of our favorites:

Ben & Jerry’s P.B. & Cookies

Made from almond milk and certified vegan, Ben & Jerry’s iconic peanut butter and cookie vegan ice cream is widely available and a must-have for anyone who loves this classic flavor combination!

SO Delicious Dark Chocolate Truffle

Chocoholics rejoice! Just because you’re eating vegan ice cream doesn’t mean you have to sacrifice rich, chocolatey flavor; a few scoops of this decadent cashew milk–based ice cream will leave you swooning. Use the handy store locator to find out where you can get your hands on a pint of this delicious ice cream!

Coconut Bliss Vanilla Island

This certified organic coconut-based ice cream is just at home on its own as it is when it’s topping a slice of pie. Readily available at grocery and natural foods stores, this is one ice cream that’s anything but vanilla.

Want to make your own vegan ice cream? Try this tasty no-churn recipe for a sweet treat!

Strawberry Coconut Banana No-Churn Vegan Ice Cream

This berry delicious banana and coconut milk–based ice cream can be made with a food processor, no churning required! The trick to achieving an ultra-creamy texture is running the ingredients through the food processor three times, so plan on making this vegan ice cream a day ahead of time if possible.
Switch up the flavoring with your favorite frozen fruit (mango and peach slices both work well), but keep the frozen bananas because they’re integral to the texture of the finished ice cream. Either buy pre-frozen banana slices or cut fresh bananas into chunks and freeze on a baking tray before transferring them to a container or resealable freezer bag.

Yields:

About 3 cups of ice cream

Ingredients:

• 2 bananas, cut into chunks and frozen
• 2 cups frozen strawberry slices
• 1 can of coconut milk, thick white cream on top only (use the remaining liquid for smoothies)
• 2 Tbsp. maple syrup
• Toasted, unsweetened coconut (optional)

Special equipment:

• Food processor
• Measuring cups and spoons
• Spatula
• Standard loaf pan
• Plastic wrap or aluminum foil
• Wax paper

Method:

1. Add the frozen banana chunks and strawberry slices, coconut cream, and maple syrup to the food processor.
2. Blitz the ingredients until smooth. This may take several minutes, depending on your food processor. You’ll need to stop every so often to scrape down the sides of the food processor with a spatula to ensure all of the ingredients are smoothly incorporated.
3. Transfer the ice cream from the food processor to a standard loaf pan. Loosely cover with plastic wrap or aluminum foil and transfer to the freezer. Freeze for 1 hour.
4. Scrape the frozen ice cream back into the food processor and blitz until smooth, about 1–2 minutes. Pour back into the loaf pan and cover with the plastic wrap or aluminum foil. Freeze for 1 hour.
5. Repeat step 4, this time freezing the ice cream for 3–4 hours before serving with toasted, unsweetened coconut sprinkled on top.
6. Note: This ice cream can be stored in the freezer for 2–3 days. Press a sheet of wax paper directly onto the ice cream and then cover the loaf pan with plastic wrap or aluminum foil.

Storing Vegan Ice Cream

Vegan ice cream should be stored the same way as traditional ice cream. Store in the back of the freezer (not in the door), making sure your freezer is the correct temperature (0° F). If you’re storing homemade vegan ice cream, try do so in a shallow container (such as a loaf tin) and keep it fresh by pressing a layer of wax paper or plastic wrap directly onto the ice cream before covering with plastic wrap or aluminum foil. It’s a tough job, but aim to enjoy your store-bought ice cream within a week of opening (or within 2–3 days for homemade vegan ice cream).

Tips From the Pros for Making Homemade Vegan Ice Cream

Holistic nutritionist and blogger Sondi Bruner says, “I prefer using coconut milk as the base of my dairy-free ice creams. I find it makes a really rich and creamy ice cream, plus it’s packed with nutritious fats” (which you can find in her recipe for Blueberry Lavender Dairy-Free Ice Cream).
Christopher Bill, vegan food blogger at Eh Vegan, is passionate about using cashew and coconut milk for the base of his homemade non-dairy ice cream. His number one tip for perfect texture (without an ice cream maker) is using xanthan gum.
How come? “It’s a binder. It keeps the water and fat together. Without it, it tends to freeze icy and it loses its creaminess and scoopability.” (Check out his Strawberry Ice Cream recipe for tips on using xanthan gum.)
Melanie McDonald, vegan food blogger at A Virtual Vegan, has a trick up her sleeve for creamy ice cream that involves a surprising ingredient: “Add a couple tablespoons of vodka. It sounds strange, but it stops it from freezing too hard and makes it silkier.”
Gabrielle Gott, healthy food blogger and certified holistic nutritionist at Eyecandypopper, loves to add a nutty twist to her cashew milk–based ice cream: “I never would have thought to use whole cashews until I tried it. It’s amazing! It makes the texture creamy and easier to scoop as well (homemade vegan ice cream can be quite hard to scoop).” Give this technique a try with her 5 Ingredient Healthy Double Chocolate Cashew Aloe Ice Cream!

Crock-Pots have gotten a bad rap in recent years, thanks in part to some of the seriously retro recipes that used to be par for the course in vintage Crock-Pot cookbooks (think such delicacies as Hot Dog…Perfection!, Stuffed Beef Heart, and Rice ’N Clams).
But slow-cooking expert Stephanie O’Dea thinks this reputation isn’t entirely deserved. The New York Times best-selling author is a massive fan of cooking with Crock-Pots, if you couldn’t tell from the titles of some of her books: 365 Slow Cooker Suppers, Make It Fast, Cook It Slow, and Five Ingredients or Less Slow Cooker Cookbook.
O’Dea explains:  

I think that people think of old school methods when they think of slow cooking, when recipes would call for a can of Campbell’s soup and a packet of dry soup mix. But the new school methods are all about clean healthy food and ingredients. You can make healthy food in the slow cooker and you aren’t losing any ingredients. Everything is contained. For example, you can make a roast chicken in the slow cooker and you don’t even have to add any extra liquid or salt, just your favorite seasonings.

The hands-off nature of slow cooking also appeals to O’Dea. As she notes, “Slow cookers are great because you can taste and stir as you go, thanks to its long cooking time. You can be absent minded with a slow cooker and not worry about leaving it alone. If you’re having a dinner party you can make your meal ahead of time and then enjoy a glass of wine and relax.”
In other words, it’s time to let your Crock-Pot do the work so you can spend more time relaxing and doing the things you love. So let’s get started!

The Difference Between a Crock-Pot and a Slow Cooker

Essentially, both appliances are slow cookers; Crock-Pot is a specific brand of slow cooker. Both appliances have the same function: They use moist heat to cook food (and drinks!) over a prolonged period using different heat settings. Crock-Pots have three settings: low (200° F), high (300° F), and warm (which isn’t a cooking setting, it literally just keeps everything warm), whereas slow cookers can have up to five different heat settings.
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Crock-Pots and slow cookers are both made up of a ceramic cooking vessel, a heating element, and a glass lid; Crock-Pots heat from all sides, and slow cookers heat from the bottom element only. The appliances, however, are similar enough that they can be used interchangeably.

General Tips for Cooking With a Crock-Pot

• Cook onions and garlic in a skillet before adding them to the Crock-Pot with the rest of the ingredients to prevent overwhelming the recipe with an acrid and sulfuric flavor.
• Sarah Olson, author of The Magical Slow Cooker: Recipes for Busy Moms and the creator of the blog The Magical Slow Cooker, says, “I like to add the dairy products such as cream cheese or heavy cream at the end of the cooking time to prevent curdling.”
• Don’t overfill your Crock-Pot. Aim for half or two-thirds full at most.
• When trying out a new Crock-Pot recipe for the first time, have a trial run while you’re in the house. This way you can periodically check that the suggested time and temperature are appropriate for your appliance.

Some Unexpected Crock-Pot Ideas

One of O’Dea’s favorite Crock-Pot dishes is fish in parchment, which she says “cooks up beautifully in the slow cooker!” She is also a big fan of making baked mashed potatoes and sweet potatoes in her trusty Crock-Pot.
Olson loves to make salsa in her slow cooker: “I add Roma tomatoes, onions, jalapeños, and canned tomatoes to my slow cooker. After those veggies are cooked and tender I add them to a blender with cilantro and seasonings. It always surprises people when they try my salsa that it was made in the slow cooker.”

What Not to Cook in a Crock-Pot

Crock-Pots can do a lot. But for reasons of taste, texture, and even safety, there are still several foods that you shouldn’t use.
O’Dea cautions against cooking hard boiled eggs in the Crock-Pot: “Hard boiled eggs do not work. You end up with a stinky mess in the kitchen!”
Olson doesn’t cook kidney beans in the Crock-Pot, as “they have a toxin in them that slow cooking doesn’t remove.”
In general, uncooked ground beef shouldn’t be added directly to a Crock-Pot because it can clump together. However, O’Dea notes that for some recipes (such as meatloaf), this can be a desirable result.
Rice or pasta aren’t ideal for the Crock-Pot, Olson notes: “The slow cooker doesn’t get hot enough to ‘boil’ these ingredients and can leave them chalky and mushy. I often use parboiled rice such as Minute brand rice, which does very well in the slow cooker.”
It’s also important to avoid overcooking meat in the slow cooker. Chicken is especially prone to becoming stringy if cooked for longer than 6 hours. Tougher cuts of meat, such as the pork used to make pulled pork, are fine if cooked for a prolonged period.

What You Should Cook in a Crock-Pot

Slow Cooker Overnight Oats

Steel cut oats have a lot going for them as a breakfast food; with their pleasantly chewy texture, high protein and fiber count, and low glycemic index, they’re a surefire winner in terms of staying satiated and energized until lunch time. The only problem is that steel cut oats take anywhere from 30 to 45 minutes to cook on the stove, an amount of time that isn’t always practical first thing in the morning.
These overnight steel cut oats come together in a matter of minutes, because your slow cooker does the work while you sleep. Waking up to the smell of cinnamon-spiced oats has never been easier; all you need to do is pick out your favorite toppings!
Note: Slow cooker oats are very sticky and have the potential to burn around the edges if cooked too long or at too high a temperature. These problems can be prevented by coating the sides and bottom of the slow cooker with a very liberal application of nonstick cooking spray. If possible, give the oats a trial run on a day that you can keep a careful watch to determine the best total cooking time so that you can accurately calibrate the settings when using the slow cooker overnight.

Yields:

4–6 servings

Ingredients:

• Nonstick cooking spray
• 1 cup steel cut oats
• 3 cups water
• 1½ cups whole milk (or your favorite dairy-free milk)
• 1 tsp. cinnamon
• 1 tsp. pure vanilla extract
• Pinch of kosher salt
• 2 Tbsp. ground flaxseed meal (optional)*
• 2 Tbsp. hemp seeds (optional)*
• 2 Tbsp. chia seeds (optional)*

*These seeds aren’t necessary, but they add an extra-chewy texture along with fiber, omega-3 fatty acids, and antioxidants.

Topping Inspiration:

Brown sugar, maple syrup, shredded coconut, dried fruit, cooked apple or pear slices, honey, candied ginger, cream, walnuts, almonds, applesauce, and any other favorite oatmeal toppings

Special equipment:

• Slow cooker
• Measuring cups and spoons
• Spatula

Method:

1. Measure and pour all ingredients directly into the slow cooker.
2. Mix gently with a spatula until combined.
3. Place the lid on the slow cooker and set for 7 hours on low or 4 hours on high.

In the morning, add your favorite toppings and enjoy!
This recipe can also be portioned out and stored in the fridge (up to a week) or freezer (up to 3 months). Add a tablespoon or two of milk or cream and defrost in the microwave before serving.

Crock-Pot Vegan Butternut Squash and Barley Risotto

Cooking rice in the Crock-Pot can lead to a mushy mess—the total opposite texture of perfectly cooked risotto. Fortunately, barley can be used in place of the rice and will remain al dente (“to the tooth”) even after being cooked for several hours. The butternut squash begins to break down and gives the faux risotto a velvety texture in place of cream or cheese (in fact, this recipe will please even the most obstinate omnivores).
This vegan risotto is best served fresh from the Crock-Pot. Leftovers can be reheated in the microwave, but they won’t have the same creamy texture as before. Don’t skip stirring in the sherry vinegar at the end; it’s the secret ingredient that makes this recipe pop!

Yields:

4 servings

Ingredients:

• Nonstick cooking spray
• 1½ cups pot barley
• 3 Tbsp. olive oil
• 4 shallots, minced
• 3 cloves garlic, minced
• 3 cups butternut squash, diced (frozen is fine)
• 1 tsp. dried sage
• 4–5 sprigs fresh thyme
• 1 bay leaf
• 1 tsp. kosher salt
• 1 tsp. freshly ground black pepper
• 6 cups vegetable broth
• 2 tsp. sherry vinegar
• Fresh parsley, finely chopped (for garnish)

Special equipment:

• Crock-Pot
• Sharp chef’s knife
• Cutting board
• Skillet
• Measuring cups and spoons
• Wooden or silicone long-handled spoon

Method:

1. Heat the olive oil over medium heat and sauté the shallots until translucent. Stir in the garlic and butternut squash. Continue to cook for 6 to 8 minutes or until softened. Set aside.
2. Generously spray the sides and bottom of the Crock-Pot with nonstick cooking spray.
3. Add the pre-cooked shallots, garlic, and butternut squash to the Crock-Pot, then the pot barley, sage, thyme, bay leaf, salt, pepper, and vegetable broth.
4. Set the Crock-Pot to cook on low heat for 8 hours. If you can, give the risotto a few stirs as it’s cooking to prevent sticking.
5. Check on the risotto in the last hour; it may not need the full cooking time. Ideally, the vegetable stock will have been absorbed and the barley will be soft but still slightly chewy.
6. Remove the woody fresh thyme sprigs and bay leaf. Stir in the sherry vinegar and taste, adjusting seasonings as needed.
7. Serve butternut squash barley risotto while piping hot, garnished with fresh parsley.

Crock-Pot Vegetarian Chili

Fans of vegetarian chili will be overjoyed by how easily this homemade Crock-Pot version comes together. This recipe makes a large amount, making it ideal for leftovers and batch cooking. Serve this chili with traditional toppings, use it to top baked sweet potatoes, or make a healthier version of chili cheese fries using baked potato wedges.
This vegetarian chili can be portioned out and frozen for up to 3 months; just make sure the chili comes to room temperature before transferring to the freezer.

Yields:

8–10 servings

Ingredients:

• 2 Tbsp. olive oil
• 1 small cooking onion
• 4–5 cloves of garlic
• 2 Tbsp. chili powder
• ¼ tsp. cinnamon
• 1 Tbsp. unsweetened cocoa powder
• 1 Tbsp. dried cumin
• 1 or 2 jalapeño peppers (remove seeds and white pith for less heat)
• 1 serrano chili
• 1 small zucchini sliced into quarter moon–shaped pieces
• 1 green pepper, diced
• 1 red pepper, diced
• 1 medium-sized sweet potato or yam, peeled and diced
• 1 15-oz can kidney beans*
• 1 15-oz can pinto beans*
• 2 28-oz cans diced tomatoes
• 1½ cups tomato juice
• Kosher salt, to taste

*Alternatively, you can use 4 cups total of cooked, dried beans.

Optional toppings:

Greek yogurt or sour cream, guacamole, salsa, shredded cheese

Special equipment:

• Crock-Pot
• Sharp chef’s knife
• Cutting board
• Measuring cups and spoons
• Skillet
• Wooden or silicone long-handled spoon

Method:

1. Heat the olive oil in a skillet over medium heat, adding the onion, garlic, chili powder, cinnamon, unsweetened cocoa powder, and cumin. Sauté for 8 to 10 minutes or until the onion has softened and become translucent. Set aside.
2. Add all of the remaining ingredients to the Crock-Pot with the exception of the kosher salt. Heat on low for 8 hours or on high for 4 hours until the chili has thickened and all of the ingredients are fully cooked.
3. Taste the chili to check seasoning, adding kosher salt as needed.
4. Serve the chili immediately, topping with any or all of the suggestions above. This chili can be stored in the fridge for up to 4 days or frozen for up to 3 months.

Crock-Pot Hot Chocolate

This recipe for Crock-Pot hot chocolate is perfect for cozy days and chilly nights, and it’s simple enough for aspiring young chefs to make with minimal supervision. This hot chocolate might not be considered virtuous (it is, after all, largely made of cream and chocolate chips), but its creamy richness makes it a memorable once-in-a-while treat.
Looking for more hot chocolate variations? White, dark, and mint chocolate chips (or a combination) can be subbed for the milk chocolate chips. If serving this to adults, the addition of Bailey’s or Irish whiskey will make sipping on this hot chocolate a heavenly experience. Don’t skip the pinch of salt when following this recipe as it enhances the sweet chocolate flavors in the hot chocolate.

Yields:

8 servings

Ingredients:

• 2 cups whipping cream
• 1 14-oz can sweetened condensed milk
• 6 cups whole milk
• 2 cups milk chocolate chips
• 1 vanilla bean, cut in half lengthwise or 1 Tbsp. pure vanilla extract
• Pinch of salt

Optional toppings:

Whipped cream, marshmallows, chocolate chips, crushed candy canes

Special equipment:

• Crock-Pot
• Measuring cups
• Can opener
• Paring knife
• Small cutting board
• Ladle
• Mugs

Method:

1. Combine all of the ingredients in the Crock-Pot except for the vanilla bean—if using; otherwise add the pure vanilla extract here. Stir well to combine.
2. Using a paring knife, scrape the little black seeds in the vanilla bean onto a small cutting board and then add them to the Crock-Pot.
3. Set the Crock-Pot to low and cook for 2 hours, stirring occasionally so that all the ingredients melt together. Once the hot chocolate is ready, change the Crock-Pot setting to warm until it’s ready to be served.
4. Ladle the hot chocolate into mugs and add any or all of the suggested toppings.

Crock-Pots are here to stay.

Consider your Crock-Pot your new best friend in the kitchen. Once you begin exploring all of the different uses for this simple appliance, you’ll find yourself wondering how you ever managed without one.
With all the extra time you have now that you don’t have to stand by the stove, you can check out O’Dea’s and Olson’s books for Crock-Pot inspiration or peruse any of the dozens of food blogs dedicated entirely to the slow-cooking lifestyle.

Meal prep sounds great in theory—until you realize you didn’t buy everything you needed at the grocery store, you check the clock and realize you’ve spent your entire day in the kitchen, or you microwave the dish you made two days ago and are disappointed with how blah it tastes. When you’re a vegetarian or incorporating veg-only meals into your week, meal prep can cause even more headaches. How are you supposed to keep produce fresh all week long? How come the meatless options at your grocery store are lacking? And why does it seem like plant-based foods are always so pricey?
More and more people are adopting plant-based diets these days, whether they’re vegetarian—opting to eat eggs, cheese, milk, and honey, but no meat, fish, or poultry for example—or vegan—meaning they choose to forgo all animal products according to Michelle Smith, a registered dietitian and integrative health coach who follows a vegan lifestyle.
In fact, Baum+Whiteman, international food and restaurant consultants, predicted plant-based foods would be the top food trend of 2018. The Vegetarian Resource Group estimates that there are about eight million Americans who follow a vegetarian diet. In a Harris Poll the group conducted, 8 percent of participants said they eat one meatless meal a week, while 20 percent said they stick to a vegetarian meal plan about half the time, give or take.
It’s no wonder then that Meatless Mondays are still so popular. The Meatless Monday movement was started in 2003 by the Johns Hopkins Bloomberg School of Public Health. The goal was to help Americans reduce their intake of saturated fat (which we get get almost solely from animal products) by going meatless just once a week. Research from Johns Hopkins found that because Monday is thought of as the beginning of the week, it would be the perfect day to convince people to make healthier choices. And there is a huge supportive community around this campaign—do a search for #MeatlessMondays on Facebook or Instagram and you’ll find plenty of Meatless Monday groups and vegetarian meal inspiration. “Meatless Monday is how I got started,” says Smith. “It’s a really great way to dip your toe into the pond of a vegetarian or vegan lifestyle.”
There are a few reasons why so many are turning to vegetarianism and veganism, but one the biggest is the idea that cutting out meat is healthier. And there’s definitely something to that. In 2015, the World Health Organization labeled processed meat and red meat as carcinogens since both types of meat have a strong correlation with certain cancers. Whether you want to incorporate more vegetarian meals into your life or you’re already a vegetarian full time, there are steps you can take to make meal prep easier. Here are vegetarian meal prep ideas to get you started.

10 Easy Vegetarian Meal Prep Tips That’ll Keep You Full All Week

The experts share their best tips so easy vegetarian meal prep can become a reality for you.

1. Formulate your plant-powered plan of attack.

“Personally, I love a great deal,” says Smith, who suggests looking at your local grocery store’s sales flyer and using that to determine what you’ll buy for the week. Once you narrow down your shopping list, find recipes that include these ingredients so that you’re not wandering around the supermarket aimlessly.

2. Cut corners with healthy prepared foods.

“Prepared foods will make your life easier,” says Smith. She recommends stocking your fridge with prepared hummus and salsa to spice up vegetarian meals with minimal effort.

3. Shop strategically.

Fresh produce is delicious, but it can spoil quickly. Plus, all that chopping you’ll have to do eats up time, especially if you’re a beginner in the kitchen. “When you’re just getting started, buy them frozen while you learn the ropes,” says Smith of fruits and veggies. Lauren Lobley, vegetarian chef and author of The Accidental Paleo, suggests looking for pre-cut veggies (such as zoodles) to cut down on your meal prep time.

4. Buy in bulk.

“One of the best cost-effective ingredients [is] canned beans, and you can even find organic ones,” says Melissa Eboli, certified nutritional chef and certified nutrition and wellness counselor. One struggle that vegetarians often face is getting enough protein, says Eboli, and eating beans is an easy way to bump up your intake (a half-cup serving of black beans has six grams of protein). You can even find canned beans in bulk at stores like Costco, says Smith. Eboli says you can throw beans into plenty of high-yielding vegetarian recipes, including salads and chilies.

5. Don’t procrastinate on your prep.

“Clean your produce immediately, chop everything up, and store it properly,” says Smith. “For me, that includes lettuce and cucumbers. That way I have no excuses when it’s time for lunch. My salad is ready to go.”
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6. Toss whatever you have into a bowl.

Lobley says that when she first went vegetarian, she used to throw together salads using anything she had on hand. “My dinner most nights used to be salads full of legumes, quinoa, avocado, olives, and olive oil—basically anything I could find in my fridge,” she says. Have quinoa laying around? It only takes 15 minutes to cook, says Smith, and you can add it to a bowl with black beans, salsa, and a frozen veggie, like broccoli.

7. Store salads properly.

“Keep your dressing on the side and add it to your salad right before you eat it,” says Eboli. “This helps to keep the buoyancy of the veggies.”

8. Prepare breakfast for the week on Sunday night.

“When it comes to preparing things ahead of time, I love overnight oats,” she says. “It takes under five minutes to prep.” All you have to do is combine oats and milk and place the container in your refrigerator before you go to bed.

9. Put your slow cooker to good use.

“One of my best recommendations is investing in a Crock-Pot,” says Smith. Just throw a bunch of ingredients into it in the morning and you’ll have dinner ready when you get home from work. Smith says two vegetarian recipes you should have in your back pocket are chili and curry. Both are customizable (you can add whatever beans, grains, and veggies you like best), can be made in a slow cooker, are super flavorful, and yield a ton of food.

10. Pack your freezer with leftovers.

Lobley suggests portioning out your leftovers into containers and popping them in the freezer so you can enjoy your meal again at a later date.

Your Vegetarian Meal Prep Shopping List

Wondering what to buy this week? Here’s a handy-dandy vegetarian meal prep shopping list.

3 Tasty Vegetarian Recipes That You Can Meal Prep

Now it’s time to get cooking! Here are easy breakfast, lunch, and dinner recipes courtesy of Smith that you can make ahead of time and enjoy for multiple days. While the following recipes each yield enough for four servings, you can easily double the amounts to make more!
[sol title=”Breakfast: Overnight Fruity Chia Seed Pudding” subheader=”Yield: 4 Servings”]

Ingredients:

• 2 cups almond milk
• 2 Tbsp. maple syrup
• 6 Tbsp. chia seeds
• 2 tsp. vanilla
• 1 cup fresh fruit (such as strawberries, bananas, and blueberries)

Method:

1. Combine everything except the fruit in a large bowl, making sure to mix completely.
2. Refrigerate for an hour.
3. Take out of fridge to mix well again, then put it back in.
4. Store for at least another two hours so the pudding can set.
5. Top with fresh fruit when you’re ready to eat.

[sol title=”Lunch: Black Bean and Lime Soup” subheader=”Yield: 4 Servings”]

Ingredients:

• 1 Tbsp. olive oil
• 1 cup shredded carrots
• 1 cup sliced peppers
• 2 small red onions, chopped
• 3 cups water
• ¼ cup quinoa, uncooked
• 2 tsp. chili powder
• 3 tsp. ground cumin
• ½ cup corn
• Two 15 oz cans of black beans, rinsed
• ½ cup salsa
• ¼ tsp. salt
• Juice of one lime
• 3 Tbsp. cilantro

Method:

1. Heat oil in a medium-sized pot on medium heat.
2. Add the onion, cooking until it’s transparent.
3. Add the chili powder, cumin, salt, and salsa, cooking for a few minutes, still on medium heat.
4. Add the beans, carrots, peppers, uncooked quinoa, corn, and water, bringing to a boil.
5. Reduce the heat once the mixture reaches a boil, cover the pot, and cook for 15 minutes.
6. Stir in the lime juice.
7. For a creamier consistency, let the soup cool, then blend.

[sol title=”Dinner: Chickpea Burgers” subheader=”Yield: 4 Servings”]

Ingredients:

• 15 oz cooked chickpeas, drained
• ½ cup brown rice flour
• 1 Tbsp. olive oil
• 1 tsp. salt
• 2 tsp. black pepper
• ½ tsp. ground cumin
• 3 tsp. garlic powder
• ½ tsp. chili powder
• ½ Tbsp. parsley
• 3 Tbsp. minced red onion
• 1 large tomato, sliced
• 1 cup greens
• 4 burger buns
• Ketchup to taste

Special Equipment:

• Food processor

Method:

1. Use a food processor to completely mash the chickpeas.
2. In a large mixing bowl, combine the mashed chickpeas, spices, and parsley. Mix well.
3. Add about ¼ cup of the flour to the mixture, working it in well. Then, add the remaining ¼ cup of flour. The mixture should be stiff enough not to spread or fall apart.
4. If made ahead, store the mixture in the fridge so you can form and cook the patties just before you plan to eat.
5. Remove the mixture from the fridge and form your patties (you should be able to make four).
6. Heat the olive oil in a cast iron skillet. Once it’s warm, cook your patties for five minutes on each side.
7. Let the patties cool.
8. Assemble buns with lettuce, tomato, and ketchup.

Chances are you’ve heard of cannabidiol (aka CBD). As a quick refresher, this non-psychoactive compound found in cannabis has some cool potential health benefits that don’t involve getting you high. Plus, unlike THC (the high-inducing substance in cannabis), it’s legal across the U.S., so it’s not super surprising that CBD-infused foods are proving to be pretty popular, as adding CBD to meals or snacks is an easy (and tasty!) way to try it.
CBD-infused foods aren’t limited to overly sugary sweets like candy or cookies, though. There are plenty of healthy ways to make CBD edibles right in your kitchen. (CBD-infused avocado toast? Yes, please.)

What are the benefits of CBD?

Purported CBD benefits range from pain relief to lessened anxiety. Anecdotally, Blake Pearson, MD, founder of GreenlyMed.com and practicing medical doctor in Ontario specializing in cannabinoid medicine, has seen patients benefit from the use of CBD.
Here’s how cannabidiol works: THC alters receptors in your brain and throughout your body by binding to them, leading to a high, but that’s not the case for CBD, says Pearson. Instead, CBD has the ability to calm down receptors that send out pain signals. In states where medical marijuana is legal, doctors often pair THC and CBD, since CBD tamps down the effect of THC, and there can be some added benefits when both are taken together. CBD also has anti-inflammatory properties, says Pearson.
Where does the research stand on CBD’s benefits, though? Pearson says there’s a lack of randomized controlled double blind studies (the gold standard in the medical community) indicating the effects. “However, it’s a pretty benign substance,” says Pearson. “There’s no psycho-activity and it’s non-toxic.” Translation: While science hasn’t concretely proven CBD’s benefits yet, there’s close to no harm in trying it. Pearson just cautions that you should consult with your physician before whipping up any CBD-infused snacks because it can be sedative, and a health care provider will be able to recommend a good starting dose for you.
That being said, there is some research out there, although the sample sizes are all small. For a study published in the European Journal of Pain, 128 participants with allodynia (nerve pain) were given a THC/CBD spray, while 118 were given a placebo in addition to whatever other treatments they were taking. Those who used the spray reported improvements in pain and sleep quality without any side effects.
Meanwhile, for a study published in the journal Neurospychopharmacology, 12 participants with generalized social anxiety disorder were given CBD capsules, while 12 participants were given a placebo. All participants were tasked with undergoing a simulated public speaking test. Those who had taken the CBD capsules had less anxiety, fewer memory issues, and less overall discomfort during the test than those who had taken the placebo.
Research published in the New England Journal of Medicine looked at CBD’s effect on Dravet’s syndrome, a rare epileptic disorder that appears during infancy. 120 kids and young adults with Dravet’s syndrome were either given an oral CBD solution or a placebo. Those who took the CBD solution experienced significantly fewer seizures per month than those on the placebo.

Why is the CBD market exploding right now?

From Pearson’s perspective, pain relief is the biggest benefit CBD has to offer. He’s currently treating nursing home residents with conditions like arthritis and chronic pain with CBD, in some cases weaning them off opioids and other medications.
And there’s definitely a need for alternative pain relief remedies. According to the Centers for Disease Control and Prevention, about 115 people in the U.S. die from opioid overdoses every day (and more than 350,000 have died from overdoses between 1999 and 2016). Meanwhile, CBD is relatively side effect free, non-addictive, and is not associated with any overdoses or deaths per the U.S. Drug Enforcement Administration.
Given its relative safety, it’s no wonder that the CBD industry is growing. In fact, the The Hemp Business Journal reports that in 2016 there were $130 million in hemp-derived CBD products sold. (Hemp is a type if cannabis plant.) By 2020, The Hemp Business Journal estimates that the hemp industry will have grown to $1.8 billion in sales, with hemp-derived CBD products and foods being two of the biggest categories leading growth.
That being said, not all CBD products are the same. While there’s a definite interest in natural and organic products in this country (according to the Organic Trade Association, sale of organic foods hit $43 billion in 2016), you can’t necessarily classify CBD as natural or organic. It depends on the brand, says Rebecca Noren, MS, RDN, so doing your research before purchasing anything with CBD, and looking at where the CBD comes from, where the hemp is grown, and whether the brand sends the CBD to third party labs to test and ensure it’s contaminant-free is important if you’re after an all-natural or organic product.
Some brands are already leading the way in this arena. Noren is a fan of Medterra, whose products are all natural, GMO free, and tested by a third party lab, she says. Some brands are even taking things to the next level with healthier-than-expected CBD edibles containing high-quality hemp-derived CBD. Take Pharma CBD Peanut Butter, for example, which is high in protein, fiber, potassium, and antioxidants, and Luce Farm Vermont Hemp-Infused Honey, which is made with certified organic coconut oil and raw Vermont honey. CBD-infused drinks, like Cannabinoid Creations Hemp CBD Water ($24 for four), and Elev8 Hemp Artisan Roasted Hemp Coffee ($14.99), exist, too.

How to Create CBD-Infused Foods at Home

Now onto the fun stuff. CBD edibles don’t have to be in the form of brownies or gummies. You can add CBD to just about any meal or snack. Follow these tips to get started on whipping up your own CBD-infused foods.

Pick your CBD wisely.

Dennis Lee, co-founder and executive chef of Namu Gaji in San Francisco and director of edibles manufacturing for Sublime Canna, prefers to use CBD isolate (a crystalline powder) for CBD-infused foods. “It’s something that’s pretty readily available, and it has a very high level of purity, which is the reason why I like to use it,” he says. “That makes it easier to dose out.” CBDistillery offers CBD isolate in a variety of sizes.
CBD oil is another option for CBD-infused foods, but keep in mind that pils can vary a lot from brand to brand according to Noren, and some have an earthy flavor. Noren likes Medterra MedOil CBD Tincture ($49.95 for 500 milligrams) because it’s flavorless. You can also look for a CBD oil that’s made with avocado oil because it’ll also be tasteless and the avocado oil has its own benefits, she says. According to a study published in the Journal of Nutrition, for example, adding avocado oil to salad increased absorption of carotenoids alpha-carotene, beta-carotene, and lutein, which the National Cancer Institute, American Cancer Society, and American Heart Association associate with disease prevention.

Find your perfect CBD dosage.

Remember: Always consult with a medical professional before introducing a substance like CBD into your life, says Pearson. He usually starts patients off with a small dose of 2.5 mg and then increases it from there depending on the effects. Noren says that Medterra’s CBD oil has lines on the dropper so that you can mete out your dose accurately when making CBD-infused foods.

Try it for the first time at night.

Never eaten CBD-infused foods before? Pearson notes that CBD can have a sedative effect, so give it a go at night to see how you react if it’s your first time. After all, you probably don’t want to doze off at your desk post snack.

Pair CBD with the right foods.

CBD is fat soluble (i.e. it absorbs in fat), says Lee, so it’s best when paired with healthy fats. Noren suggests adding a dose of CBD to peanut butter or avocado before topping toast. For avocado toast, Lee says he’d infuse olive or coconut oil with CBD isolate, then drizzle it over the toast before eating. Another idea is adding CBD to pesto sauce, says Noren, since it has fats from the olive oil and pine nuts. Finally, consider using CBD in a smoothie, says Noren, because you’re getting loads of nutrients from other ingredients, such as spinach and berries. Noren suggests using Greek yogurt in your smoothie since it has fat, which will promote absorption.

Make a single serving.

Think about it: If you were to make a large batch of something, it’d be pretty difficult to figure out how much CBD was in one serving, says Pearson. That’s why it’s better to focus on single serving CBD-infused foods (hence why avocado toast and smoothies are great ideas).

Don’t heat it up.

It’s best to integrate CBD into the final product rather than literally “cooking” with it, says Lee. When you heat CBD, it starts to degrade, losing its potency, he explains. You don’t want to go above 350 degrees, says Lee. Let’s say you’re preparing something like scrambled eggs and want to add CBD to your breakfast. Instead of throwing CBD into a hot pan, Lee recommends preparing CBD-infused butter and folding it into your scrambled eggs at the very end, when they’re done being cooked.

A Quick and Easy CBD-Infused Smoothie

Ready to play chef and prepare some CBD-infused foods yourself? Give Noren’s CBD-infused smoothie recipe a whirl. It can be customized with different fruits depending on your taste, or eaten as a bowl with extra fruit arranged on top or folded in.

Ingredients:

• 1 cup frozen berries (strawberries, raspberries, blueberries)
• ⅔ cup Greek yogurt (opt for yogurt with a fat content—no non-fat for this recipe!)
• ½ cup packed spinach
• 2 to 3 Tbsp. milk (whatever kind you prefer)
• Desired CBD dose (2.5 mg is a good starting point for beginners)

Special Equipment:

• Blender

Method:

1. Place all ingredients into the blender and mix until well combined.
2. Pour into a mug or bowl.
3. Enjoy your delicious CBD-infused smoothie.

Kale has been around forever, but it’s been particularly trendy for the past couple of years. Many people love kale because it’s tasty, nutritious, and versatile. It’s packed with vitamins and minerals and it’s low in calories, which means it’s a fantastic addition to nearly every diet.
Admittedly, I was a little late to the kale party. I assumed it was exactly like spinach, both in taste and nutritional value, so I didn’t see a need to add another vegetable to my diet. It turns out that kale doesn’t quite taste the same as spinach—in fact, I personally prefer the taste of kale to spinach. More importantly, kale often beats spinach when it comes to nutritional content.
The hype around kale is truly well deserved. If you’re wondering why kale is good for you, read on to learn more about the health benefits of consuming this leafy green.

The Nutritional Benefits of Kale

Kale is often considered a “superfood” because it’s abundant in vitamins and minerals, says Michelle Routhenstein, who is a registered dietitian, nutritionist, and the owner of Entirely Nourished.
In one cup of raw kale, you’ll find vitamins and minerals such as:

• Vitamin K, which is an essential nutrient for blood clotting. One cup of kale contains six times the recommended daily allowance (RDA) of vitamin K.
• Vitamin A, which promotes good vision, healthy skin, and a strong immune system.
• Vitamin C, which is an excellent antioxidant. Again, one cup of raw kale contains more than the RDA, which means kale’s an excellent source of vitamin C.
• Vitamin B6, another essential vitamin. A deficit of vitamin B6 is associated with a weakened immune system, dermatitis, depression, and anemia.
• Manganese, which is involved in bone formation and in how our bodies metabolize lipids, carbohydrates, and amino acids.
• Copper helps the body absorb iron—and along with iron aids the body in forming red blood cells.

Kale also contains a number of antioxidants, including vitamin C and flavonoids like quercetin and kaempferol. Antioxidants are believed to prevent certain diseases associated with aging, including cancer.
Generally, the nutrients found in cruciferous vegetables like kale are associated with cancer prevention, but these studies should be taken with a grain of salt. While research suggest cruciferous vegetables can prevent cancer in certain organs, more studies are needed to figure out why this is so.
Registered dietician and nutritionist Vanessa Rissetto says that kale is also great because it contains a lot of fiber. “One cup of kale has only 36 calories, 5 grams of fiber, and 0 grams of fat,” she says. “It’s great for aiding in digestion and elimination with its high fiber content.” Fiber helps you feel fuller for longer, so it’s an excellent addition to your breakfast if you feel yourself getting hungry before lunch.
Another advantage of eating kale is that it’s a low-FODMAP food, says Routhenstein. People with irritable bowel syndrome (IBS) are often advised to eat low-FODMAP foods, which are less likely to aggravate their symptoms. “A 1-cup serving of chopped kale is low in FODMAPs and should be tolerated by most people with IBS,” Routhenstein says. “I would not recommend avoiding kale if you have IBS, unless your body is sensitive to it.”

Should I eat raw kale, or should I cook it?

Kale can be consumed in a cooked form—as kale chips and in frittatas, sautéed meals, and more—or raw in salads and smoothies. But is it better to eat raw kale or cooked kale?
It’s important to note that the above nutritional data is based on raw kale. Cooking kale can change the nutrient makeup, according to Rissetto. “Any time you heat vegetables—for example, if you boil them—you are at risk of losing nutrients,” says Rissetto.
If you have hypothyroidism, you should avoid eating raw kale, Routhenstein says. For everyone else, she suggests eating raw kale in moderation. “Raw kale is a goitrogenic vegetable, which inhibits the uptake of iodine by the thyroid gland. However, studies have shown that you need to eat excessive quantities for this to occur—about 15 cups,” she says.
There is some research that shows that cooking kale negates this effect, though. So for most people it’s fine to indulge in sautéed, roasted, or boiled kale!

Different Kinds of Kale

You’ll find that there are a number of different types of kale out there. Routhenstein says that there are about 10 kale varieties in total, with four that are the most popular and easiest to find: curly kale, Red Russian kale, Redbor kale, and lacinato kale (also known as Tuscan or dinosaur kale).
They all taste slightly different, so if you find yourself disliking one variety, try the others!
“While the textures and taste of the kale may be different, which may affect how you use each variety, the nutritional profile is pretty much the same,” says Routhenstein. “Choose the variety you enjoy most!”

Finding and Storing Kale

You can find kale at many grocery stores and farmers markets—but how can you tell if it’s fresh? Ideally, it should be bright green, says Rissetto. “The best way to tell if your kale is going bad is to look at the leaves,” Rissetto explains. “When kale begins to age, it will lose its bright green color and begin turning a yellowish color.”
Once you find kale, it’s important to store it properly to keep it from wilting too fast. “Refrigerating kale appropriately can slow the breakdown of vitamins that are highly susceptible to heat,” Routhenstein notes. “To store, keep unwashed kale in a storage bag and remove as much of the air as possible.”
Routhenstein advises that you use it within five days of storing it in the refrigerator. “As time progresses the kale becomes more wilted and bitter in flavor,” she says.

Who shouldn’t eat kale?

Kale has some impressive benefits—but is there anyone who shouldn’t eat it?
As mentioned earlier, kale is very high in vitamin K, which is involved in ensuring that your blood clots properly. People who take certain blood thinners are advised to eat a consistent amount of vitamin K, says Routhenstein. “If someone is taking warfarin or Coumadin, they should consume the same amount of kale at the same time each day so their medication can be dosed appropriately,” she explains. “For many, eating the same amount of kale at the same time of day every day may be challenging so they may opt to avoid it altogether.”
If you’re taking a blood-thinning medication, speak to your doctor before indulging in kale.

How to Incorporate Kale in Your Diet

There are a variety of ways to enjoy kale. If you’re not too sure where to start, Rissetto and Routhenstein have shared a few of their favorite kale dishes.

Kale Salad

“I like to make my salads with kale—I soft boil two eggs, add shaved parmesan, ¼ of an avocado, and use lime juice as my dressing,” says Rissetto. “The citrus has a great flavor but it also helps to break the kale down and make it not so tough.”
Routhenstein suggests you massage the destemmed part of the kale with a combination of extra virgin olive oil, lemon juice, and tahini sauce to break up the roughage.

Kale Soup

Do you want a warming, tasty meal that’s also full of vitamins? Try a hearty bowl of kale soup. Routhenstein suggests adding finely chopped kale to soup for a nutritional boost. “It pairs well with root vegetable–based soups,” she says. “Think: autumn squash, sweet potato, and butternut squash.”

Kale Chips

Kale chips are a delicious, easy snack. “My kids love to make kale chips,” says Rissetto. “We spray the kale with olive oil and bake in the oven for 20 minutes.” The chips can be sprinkled with spices for taste.

Kale Smoothies

Although some suggest adding raw kale to smoothies, others might want to avoid raw kale for the reasons mentioned earlier. But it’s totally possible to add cooked kale to your smoothies, says Routhenstein. “Boil a handful of kale for 5 to 7 minutes and toss it into a smoothie for a boost in nutrition,” she says. “It’s surprisingly mild in flavor!”
Beyond that, Routhenstein suggests you add kale to a frittata dish, swap your burger bun for blanched lacinato kale, or sauté your kale with avocado oil and mushrooms. Once you start cooking with kale, you can decide whether you want to experiment with different recipes and flavor combinations.
Kale is a delicious vegetable that’s packed with nutrients, which makes it a fantastic addition to your diet. Don’t be afraid to experiment with new kale-based dishes or to make kale a part of your favorite meals!