10 Vegan Thanksgiving Recipes

I love Thanksgiving.  Growing up, my family drove 1.5 hours every year to Staten Island.  We enjoyed an absolutely amazing meal at my Aunt Sue and Uncle Richie's her.  Some of my favorite childhood memories are centered around Thanksgiving and this time in New York.  My brother Tim's nickname Timothy Turkey originated from my Uncle Richie's jokes at the Thanksgiving dinner table.  I'll never gorget how my little brother would make the largest plate of food you'd ever see and then before he'd eat it, swirl and mix it all together.  On black Friday we'd then take the Staten Island ferry into Manhattan and enjoy broadway plays or dinner in Little Italy.

One of the only writing assignments I remember of my childhood is embedded in my brain because of Thanksgiving.  I even remember learning what an adjective is and how to use them writing about Thanksgiving.  I was one of the only students in the class (which didn't happen often) that understood how to use adjectives to describe an appetizing Thanksgiving dinner.  And it's because of the amazing food my Aunt Sue would make every year that I could describe the sweet, crunchy taste of the slivered almonds on glazed green beans.  I can still remember the embarrassment and slight excitement I felt as the teacher read my Thanksgiving dinner essay aloud to my entire 7th grade class.

I first saw Dr. T Colin Campbell and Dr. Caldwell Esselstyn Jr. discuss the research of plant-based nutrition in 2005, just a few weeks before Thanksgiving.  My very first two weeks of attempting to eat a plant-based diet was during Thanksgiving!  Can you imagine?  I "failed" miserably -- I didn't give my Aunt Sue a heads-up, had no idea what I could've eaten instead and came completely empty-handed.  So once I saw that cheesy spinach dip, it was on!  

It's been over 10 years now and I've enjoyed many healthy and delicious vegan Thanksgiving dinners and so can you!  Now that we're in week 3 serving Trisha's Healthy Table meals to-go, our supporters are starting to ask if we're making Thanksgiving meals.  The short answer is "oh yes." In doing research for our menu, I came across 10 vegan Thanksgiving recipes that you could add to your table whether we make food for you or not.

10 Healthy, Vegan Thanksgiving Recipes

*Some of these recipes use oil although non of them use more than 4 TB which can easily by omitted especially if it's 1 TB needed to saute.  Learn how to saute without oil here.  It's easy!

1.  Festival Kale Salad with Sweet Apple cinnamon vinaigrette and pecan parmesan by OhSheGlows.com  I've made this recipe from her cookbook and it's honestly the best kale salad I've ever had and it uses a low-fat dressing that tastes so good.

2.  3 ingredient cranberry sauce from IsaChandra.com

3.  Southern style cornbread dressing by FatFreeVegan.com  Originally from the South, this chef knows how to make traditional Southern recipes healthy without compromising flavor. 

4.  Simple vegan stuffing from MinimalistBaker.com

5.  Cauliflower mashed potatoes with creamy mushroom gravy from MinimalistBaker.com 

6.  Butternut pecan sweet potato casserole from MinimalistBaker.com

7.  Meatless loaf by FatFreeVegan.com  This is an oil-free and delicious look "meat loaf".  

8.  Lentil loaf with a maple sweetened glaze from eatingbirdfood.com (love that name).

9.  Pumpkin pie from Cathy Fisher.  I love all of her recipes.  They're tasty but she only uses whole plant foods when she cooks.  She makes some of the healthiest and tastiest recipes.

10.  No bake almond butter cup bars  These aren't a traditional Thanksgiving dessert that I'm use to, but they look so good I just had to share.

Take Control Now

What's one plant-based recipe you could incorporate into your Thanksgiving dinner this year?  What would you like to see Erik cook for Trisha's Healthy Table meals this Thanksgiving?

Answer by clicking 'comment' below.

How to meet your daily fruit recommendation

Did you know that in South Carolina, the wonderful state where I live, that 91% of us aren’t eating the recommended amount of fruits and vegetables!? (CDC, 2011).  And it’s not just South Carolina my friends.  A 2014 CDC indicator report found that not one state meets the fruit and vegetable intake recommendations (CDC Indicator, 2013).  

So, last week I shared “how to eat the recommended amount of vegetables” and today I'm sharing “how to meet your daily fruit recommendation.”  So here we go.  The fruit serving recommendation is.... drum roll please...

According to the USDA, women ages 31 and over should eat at least 1.5 cups of fruit a day. This is what a cup and a half looks like.

For men ages 14 and older, the fruit recommended is 2 cups a day.  This is 2 cups...

Here’s what a cup of fruit looks like….

How do you know if you’re actually eating 1 cup or not in real life?

Don’t get too caught up in this.  But generally speaking, one medium size fruit will do the trick or 2 small handfuls.  Most importantly, make sure you’re just eating fruit at least twice a day and then, think more about how much you’re actually eating.

How can you make sure to eat the recommended amount of fruit every day?  

Always eat fruit at breakfast and as a daily dessert.  Starting your day with whole-grains and fruit will ensure you’re off on a good start to meet the recommendations.  

Here’s 3 ideas for how to eat fruit at breakfast:

1. Oats topped with fresh and dried fruit such fresh strawberries, banana and blueberries and dates.
2. Oats cooked with frozen fruit such as cherries and topped with dates (that’s fruit!) and other goodies such as cinnamon and walnuts.
3. Berry breakfast crisp

I don’t recommend eating just fruit for breakfast because it’s not very filling so it won’t keep you full very long.  Be sure to eat a Foundational Filling Food with your breakfast so you’ll have energy for the next 3-4 hours.  

As we discussed last week, we want to be sure our lunches and dinners are primarily vegetables (potatoes, corn, non-starchy veggies and beans) to ensure we actually eat our veggies.  Then, you can save your daily dessert for more fruit.

What is a daily dessert you might be wondering?  

A daily dessert is one that satisfies your sweet tooth, but is healthy enough to eat everyday.  If you’re ever unsure if a food or meal is a daily dessert or not, ask yourself “is this healthy enough to eat for breakfast?”  If it is, it’s a daily dessert.

Here’s 3 daily dessert ideas to help you meet your daily fruit recommendation:

1. Berry chocolate banana ice-cream
2. Microwaved baked apple
3. Apple-pineapple crisp

Now it’s time to make use of this knowledge and put it into action.  Here’s what I want you to do for today’s...

Take Control Action Challenge

Just as you did last week, I want you to write down everything you ate yesterday.  Then, tell me how many servings of fruit you ate during that 24 hours.  And, what’s one way you can make sure you eat the recommended fruit serving everyday?

Let me know by clicking ‘comment’ below.

Sources

DHEC, 2011.  South Carolina Obesity Burden Report, CDC.  Accessed online, May 2016 at:  https://www.scdhec.gov/Health/docs/Obesity%20Burden%20Report%202011.pdf

CDC Indicator report, 2013.  Accessed online May 2016 at: http://www.cdc.gov/nutrition/downloads/national-action-guide2013.pdf

USDA fruit and vegetable recommendations.  Accessed online, May 2016 at http://www.choosemyplate.gov/fruit

How daily desserts can help you stop eating sweet treats

Have you ever been on a diet and been told “you can never eat (enter your favorite dessert here) again?”  Or on the flip side, you love (enter favorite here) so much that it’s always in your house so you eat it all time? 

How do you stop eating indulgent sweet treats on the regular without swearing them off for life?  The answer lies behind “the double D."  Nope, I’m not talking bra sizes here ladies.  Rather, “daily desserts.”  Daily desserts are 100% healthy foods that satisfy dessert and sweet cravings.  Here’s a few examples...

Daily Desserts:

• Banana ice-cream
• Blueberry crisp
• Berry-chocolate banana ice-cream 
• Microwaved baked apples 

The trick is to keep your kitchen stocked with daily desserts well, daily.  Always have frozen fruit, dates, cocoa powder and maple syrup in the kitchen, this way, you’re always ensured a yummy daily dessert.

At the same time, you have to get the tempting treats out of the house and you can’t bring them into the house either.  This is worth repeating:  “Get the treats -- cakes, cookies, candy, ice-cream -- out of your kitchen.”  If you don’t, it’s only a matter of time until you eat them.  If you go to a party and are offered to bring the left-over cake home -- don’t do it.  If you do, you’ll eat it.  If you have a party and there’s dessert left-overs, have someone else take it home, bring it to work for others or, throw it away.

This doesn’t mean you can’t ever eat tempting treats ever again, but what living by “the double D” does do, is allow you to eat guilt-free desserts on a regular basis.  How can you gauge if it’s a good time to eat a tempting treat or not?  Ask yourself this question -- “Is this a special occasion outside of my house?”  (Think wedding anniversary, Christmas dinner...).  If the answer is yes, then it’s okay to eat a treat.  No guilt.    

Even vegan tempting treats should not be in the house on a regular basis.  If I kept this amazing and easy Sweet Treat Chocolate Pudding in my house all the time, my husband and I would eat a  pound of chocolate chips every week.  Although it’s made with tofu instead of dairy, it still doesn’t make the “double D” list (but if you need a sweet treat -- it’s a good one).  

Now I'd love to hear from you.  Click 'comment' below and answer...

Take Control Now Question

What are your favorite daily desserts?  How has getting treats out of your kitchen helped you eat healthier?

Sweet Treat Chocolate Pudding

Sweet Treat Chocolate Pudding                                                                                                           By: Trisha Mandes, MPHN                                                                                                                      Prep and cook time:  20 minutes                                                                                                       Serves: 4

Ingredients

• 1 lb silken tofu
• 1 c 48% cocoa chocolate chips
• 1/4 c brown rice syrup

Directions

1.  Blend tofu in a blender until smooth.

2.  Prepare a double boiler to melt the chocolate chips.  To do this, place a metal mixing bowl over top of a sauce pot that holds enough water without hitting the top of the mixing bowl.  Bring water to a simmer.

3.  Add the blended tofu, chocolate chips and brown rice syrup to the double boiler (place in warm metal mixing bowl that's on-top of the simmering sauce pot).  Constantly stir the mixture with a high heat spatula.  Be sure to constantly scrape the bottom to ensure all of the chocolate is removed and all ingredients blend evenly.  Stir until evenly melted and blended.  About 8 minutes. 

4.  Remove bowl from sauce pot.  Let sit for a few minutes to slightly cool.  Place covered in the fridge for at least 2 hours.  

5.  Enjoy as is, sprinkled with black finishing salt or as a dip for fresh fruit, or as an addition to banana ice-cream.  

What do you think?  Please click 'comment' below and let me know how you enjoy Sweet Treat Chocolate Pudding.  xoxo

Vegan, Plant-Based Food for Camping

Last night I returned from a fun-filled camping trip.  My ladies and I car-camped for a night and set off for hiking and swimming along Scott Mountain trail in Oregon the next day.  As you can see, it was beautiful and a lot of fun with great friends.  However...  

Me, Anna, Jodi and Maggie at the summit of Scott Mountain, Oregon.

We made sure we were eating an abundance of whole, plant-based foods to sustain us during our trip (it was more like an adventure really) because traditional, American camp food is crap.

I'm talking traditional hotdogs and hamburgers for lunch and dinner, s'mores for dessert,  scrambled eggs and bacon for breakfast and chips and pretzels for snacks.  If you're lucky, there might be some baked beans in there.  

Where are the vegetables!?  The plants?  In these traditional eats?

To incorporate more whole, plant-based meals while camping, try these healthy, plant-based dishes to satisfy your hunger instead.  

Plant-Based Camping Recipes/Easy Meals

Breakfast: Oatmeal.  Bring little baggies filled with regular rolled oats, raisins and cinnamon.  Then, all you need is hot water to pour on top of your pre-made mix (in a bowl of course).  Next, chop up a banana or a piece of fruit for on-top.  This is also an excellent breakfast for a day of hiking.

(Psst.. you don't want to use 'thick' oats when cooking this way. You'll risk having hard, thick oats instead of soft and chewy!).

Lunch:  If you're on the trail, fill your hiking pack with a boxed soup and a baked sweet potato.  If you're hanging around camp with the kids, make veggie-hummus or -avocado sandwiches.  Spread oil-free hummus or 2 slices of avocado on 100% whole-grain bread, and top with sliced cucumber, carrot and lettuce.  Fresh fruit for a side-dish or again, boxed soup.

Snacks:  I brought lightly salted edamame beans, fruit, baked sweet potatoes and boxed soups that I could eat straight from the carton, or warm up on the fire on our camping trip.  Slices of watermelon were perfect in the heat!

Dinner:  Mexican tortilla wraps.  Combine canned beans, canned corn and salsa in a pot and place on the fire until warm.  While this is cooking, warm tortillas on the fire.  Then, simply add the warmed mixture to the tortillas and bam you have dinner (just don't forget your can opener!).  Takes less than 15 minutes. 

In addition you can, heat corn on the cob on the fire.  Leave the husks on, and once it's cooked, eat plain or spread a lime wedge along the corn and top with your favorite seasoning.  Mine is taco or cajun seasoning.  

Marinated veggie skewers are also a great addition and 100% whole-grain pasta with a can of tamato sauce (oil and sugar free) is also easy and quick to make.  

Dessert:  Fresh fruit like watermelon, peaches and seasonal summer fruit are always delightful.  

However, if you're looking forward to making something around the camp fire, try a roasted banana boat s'more.  Slice the length of a banana's peel with a knife length wise and insert a tablespoon of dark chocolate or peanut butter along the banana's flesh.  Close the peel and place on the grill on the fire or on a hot rock.  Open once warm and enjoy directly out of the peel with a spoon or, spoon out onto graham crackers instead of using marshmallows (marshmallows are horrible for you and your kids and ya'll should NEVER eat them!).  Replace all your marshmallows with campfire bananas (they're even sweeter this way!).  

Now I'd love to hear from you.  Please answer today's Take Control Now question in the comments section below and then click 'like' to show me some love and let others know, "that hey, there's valuable information here!".  Thanks.

Take Control Now

What's your favorite, healthy, plant-based meals for camping?  What unhealthy (treats) food are you serving that you shouldn't?

Answer in the comments section below and find me on social media.