Kid-Friendly Tofu Fingers

Kid Friendly Tofu Fingers PinWhile we were visiting Amelia’s family in Atlanta, Amelia’s 9 year old niece  challenged us to make more kid-friendly vegan recipes and this Tofu Fingers recipe one of them. She really liked them, as did the whole family. She’s a VERY picky eater, so anything other than “I hate it” means she loved it. She dipped hers in ketchup, but her grandpa and I preferred BBQ sauce.

If you’re concerned about feeding organic soy to your children, rest assured it’s not only safe, but highly nutritious. Most of the myths about soy were created by the dairy industry when soy milk started eating away at their profits. The unbiased, legitimate science shows soy is actually protective against the very ailments that, ironically, dairy has been shown to cause.

One of the main concerns about soy is the phytoestrogen content that the myths claim can interfere with human hormones. Phytoestrogens are a type of plant estrogen that behaves much differently in the human body compared to mammal estrogen found in cow’s milk, which looks just like human estrogen inside our bodies.

In fact, one study found that soy was protective against early puberty in girls, whereas consumption of meat was strongly associated with early puberty in both girls and boys.

We strongly encourage you to buy only organic soy products, though. The unbiased science is far from settled on the health effects of GMO, but putting that aside, there are plenty of non-health reasons to avoid GMO products. GMO’s encourage monocrops, which are destroying the soil. They are leading to superbugs and superweeds that are resistant to even the strongest pesticides. They lead to more fertilizer and pesticide use, which contaminates water supplies. And they give corporations too much control of our food system. Please consider watching GMO OMG for an overview of the GMO industry.

Back to the recipe at hand… These Tofu Fingers are very tasty dipped in your favorite dipping sauce like ketchup, BBQ sauce, Vegan Ranch Dressing, salsa, Grandpa’s Vegan Dipping Hot Sauce, etc. They make a great afternoon snack or appetizer, or as a side dish with soup and salad.

Tofu Fingers 2

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Black Eyed Peas

Vegan Black Eyed Peas PinThis Vegan Black Eyed Peas recipe is one of my favorite dishes, even though I didn’t like black eyed peas before switching to a plant-based diet. Along with cucumbers, beets and onions, they’ve joined the growing list of foods that I didn’t like before, but love now.

Black eyed peas are loaded with protein, fiber and iron. One serving (about 1 cup) has 18 grams of protein, 10 grams of fiber and 42% RDV of Iron with only 263 calories. That means this recipe is not only nutrient dense and filling, but it’s also relatively low calorie. That makes it a great weight loss recipe, too!

Black eyed peas are a staple in southern cooking. My mom’s side of the family comes from a small Missouri (pronounced Missour-a in my family) town so we know southern cookin’.

When I was a kid, mom always made black eyed peas on New Years day. It’s an old southern tradition that’s said to bring good luck throughout the year. Even though I hated black eyed peas back then, she still made me eat a spoonful…just in case.

Well, now I love them and Amelia is kind enough to make them for me on the regular. We normally eat them with a salad, but they would also pair well with another southern favorite, our Vegan Cornbread.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Sloppy Joes

Vegan Sloppy Joes PinThese Vegan Sloppy Joes are loaded with 16g protein thanks to the lentils, and they taste just like the Sloppy Joes I had as a kid. To be honest, though, I didn’t like sloppy joes as a kid. But loved them as an adult.

You could make these with Beyond Meat Beefy Crumbles. That would be delicious, but we prefer to stick to whole-foods whenever possible and the lentils are perfect for this recipe.

We ate ours the old fashioned way: on a bun. But they would taste great over pasta, Spaghetti Squash and especially over some Boiled Potatoes.

As a side dish, some Vegan French Fries and Green Beans would be very tasty!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Healthy Butternut Squash

Healthy Butternut Squash PinThis Healthy Butternut Squash is simple to make, nutritious and delicious. It only takes a couple minutes to prepare and an hour to cook. It adds a nice splash of color as a side dish to your Vegan Portobello Mushroom Steaks or BBQ Tempeh.

We sprinkled a little cayenne pepper and paprika over the squash to spice it up a bit and give it some more color. I also sprinkled a little salt on it, but Amelia didn’t think it needed salt so you might like it without (she gives me a hard time when I use salt).

This would also pair nicely with Sautéed Kale or a Side Salad for a hearty and filling lunch. You could also mash it up and pour some delicious Vegan Spaghetti Sauce over it.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Cabbage Soup

Vegan Cabbage Soup PinThis Vegan Cabbage Soup is fantastic for your weight loss goals. It’s delicious, and two cups has 8 grams of fiber and 6 grams of protein, but only 112 calories! It also has 138% RDV of Vitamin A and 78% RDV of Vitamin C. How can you beat that?!

Cabbage is full of nutritional benefits. It’s often used “as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, aging, and Alzheimer’s disease.” [source]

Everyone could use a little more cabbage in their diets and this recipe is a delicious delivery system for it.

To boost up the calories and make it a little heartier, try adding 3 or 4 diced potatoes when you add the cabbage. This soup will also go well with a nice Side Salad or a Vegan Baked Potato.

Vegan Cabbage Soup Cooking Video

Note: We increased the seasonings to improve the flavor after we published the video. We recommend using the recipe instead of the video.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Mac and Cheese

Vegan Mac and CheeseWe’ve tried several Vegan Mac and Cheese recipes before finding this one. It’s absolutely delicious, but it doesn’t taste quite like non-vegan mac n cheese.

It’s just as creamy and very flavorful, but it lacks the “cheesiness” of regular mac n cheese so adjust your expectations accordingly. If you judge it on its own merits, you may like it better.

We used gluten free Ancient Harvest Quinoa Organic Elbow Pasta and cornstarch, which also makes this a Gluten Free Mac and Cheese recipe.

We used vegetable broth to sauté the garlic instead of olive oil, so the only oil is 1 tsp drizzled over the roasted garlic. You may be able to use vegetable broth for that, too. That would make this recipe a Vegan Gluten Free, Oil Free & Soy Free Mac and Cheese!

It’s delicious! Prepare yourself for yumminess!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Chickpea Scramble

Chickpea ScrambleThis Chickpea Scramble recipe is a great substitute for eggs and tofu. It’s made with chickpea flour, which is full of nutritious protein and complex carbs. It has a similar texture to scrambled eggs while the Himalayan black salt gives the scramble an egg smell and flavor.

Like eggs, this recipe has a lot of protein. Unlike eggs, it has a lot of fiber and NO cholesterol. We sautéd the veggies with vegetable broth so it’s also oil free and the chickpea flour makes it gluten free. You just can’t go wrong with this delicious recipe!

Enjoy with a slice of whole grain toast or our delicious Oven Roasted Red Potatoes.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Cauliflower Buffalo Wings

Cauliflower Buffalo Wings PinThese Vegan Cauliflower Buffalo Wings are simply amazing! Amelia doesn’t like cauliflower, but she loves these and constantly asks me to make them.

The cauliflower absorbs the flavor of the batter and wing sauce, and it has the consistency of chicken so it’s almost like the real thing without bones. The only downside is it takes a bit of time to prepare and one batch doesn’t last too long (because they’re so d**n delicious).

We prefer thicker wing sauce that we found at Whole Foods, but Frank’s Red Hot is what most people are used to so you might prefer that. Frank’s is a little thinner so the cauliflower might be a little soggy if you use too much. You can also thicken it up with 1 tsp of cornstarch.

The Vegan Ranch Dressing is the perfect dipping sauce for these Vegan Cauliflower Buffalo Wings. Prepare the dressing while the wings are cooking.

Vegan Cauliflower Buffalo Wings Instructional Video

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Pizza

Vegan PizzaThere’s nothing like a delicious Vegan Pizza on Friday night to kick off your weekend!

We made the pizza sauce from scratch, but you can always buy ready-made pizza sauce to save time. Of course, then you’ll get all the added sugar that comes with it (and everything else they throw in). When you make your own sauce, you’ll know what every ingredient is, and it only takes a few extra minutes to prepare.

This recipe makes enough for 2 to 3 vegan pizzas depending on how much sauce you like on your pizza. You can cut the ingredients in half by reducing the serving size to 8 slices, or you’ll have leftover sauce.

You can get really creative with vegan pizza toppings. You really can’t go wrong. Some other toppings to consider: tempeh bacon, beefy crumbles, peppers, olives, roasted garlic, sliced tomatoes, etc.

The serving size is based on the traditional pie shaped pizza slice, but Amelia, being from Chicago, likes to cut them into squares. You’ll get about 16 pieces when you do it Chicago-style.

You can make your own pizza crust, too, but that takes a lot of extra time. We chose to buy a pre-made whole wheat crust from Whole Foods. You can buy whatever type you like, but it may change the nutritional facts.

Skip the vegan cheese to make it oil free. Use a gluten free crust to make the recipe gluten free.

Enjoy this with a delicious side salad for a little extra leafy green roughage.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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