The post Is a Vegan Diet Always Healthy? appeared first on Cooking 4 All.
]]>The Facts
Certainly, adopting a vegan lifestyle can lead to positive health outcomes. Research indicates that plant-based diets are associated with lower risks of heart disease, certain cancers, and type 2 diabetes. Additionally, vegans typically consume higher amounts of fiber, antioxidants, and essential nutrients found abundantly in fruits, vegetables, legumes, and nuts.
However, the mere absence of animal products does not guarantee a healthy diet. Vegan options in today’s market range from nutrient-rich whole foods to highly processed, calorie-laden alternatives. Pre-packaged vegan snacks, vegan desserts loaded with refined sugars, and heavily processed meat substitutes may lack essential nutrients and contribute to an imbalanced diet.
Vegan and Healthy: Doing it Right
To ensure optimal health on a vegan diet, individuals should focus on nutrient density and variety. Incorporating a wide range of colorful fruits, vegetables, whole grains, legumes, nuts, and seeds is essential to meet nutrient requirements. Key nutrients often lacking in vegan diets include vitamin B12, vitamin D, calcium, iron, omega-3 fatty acids, and protein. Supplementing or consuming fortified foods can help address potential deficiencies.
Furthermore, mindful eating practices, such as portion control and limiting processed foods, are crucial for maintaining any balanced diet—vegan or not. Cooking at home, reading labels attentively, and prioritizing whole, unprocessed foods can contribute to overall health and well-being.
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]]>The post This Vegan Chili With a Twist is Delicious appeared first on Cooking 4 All.
]]>Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves of garlic, minced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 2 medium carrots, diced
- 1 zucchini, diced
- 1 tin of diced tomatoes
- 1 tin of black beans, drained and rinsed
- 1 tin of kidney beans, drained and rinsed
- 1 tin of corn kernels, drained
- 2 tablespoons tomato paste
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper, to taste
- Optional toppings: diced avocado, chopped cilantro, vegan sour cream, lime wedges
Instructions:
- In a large pot, heat the olive oil over medium heat. Add the diced onion and garlic, and sauté until softened and fragrant, about 5 minutes. Add the diced bell peppers, carrots, and zucchini to the pot, and cook for another 5 minutes, or until the vegetables begin to soften.
- Stir in the diced tomatoes, black beans, kidney beans, corn kernels, tomato paste, chili powder, ground cumin, smoked paprika, salt, and pepper. Mix well to combine all the ingredients. Bring the chili to a simmer, then reduce the heat to low and let it cook uncovered for about 20-25 minutes, stirring occasionally, until the flavors have melded together and the chili has thickened to your desired consistency.
- Taste and adjust the seasoning, adding more salt, chili powder, or smoked paprika as needed. Serve the vegan chili hot, garnished with your favorite toppings such as diced avocado, chopped cilantro, vegan sour cream, and lime wedges.
- Enjoy this flavorful vegan chili on its own, or serve it over cooked rice, quinoa, or with a side of crusty bread for a hearty and satisfying meal that’s sure to impress.
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]]>The post These Vegan Chocolate Brownies are to Die For appeared first on Cooking 4 All.
]]>Ingredients:
(Makes 12 brownies)
- 1.5 cups plain flour
- 1 teaspoon baking powder
- 1 cup caster sugar
- ½ cup cocoa powder
- 4 tablespoons coconut oil
- 1 cup chocolate chips
(@eco_foodiebites)Instructions:
- Preheat oven to 340℉.
- In a large bowl, add the flour, baking powder, sugar, and cocoa powder.
- Heat the coconut oil slightly until it becomes liquid. You can either microwave it or heat it gently on the hob.
- Leave to cool for a few minutes, and then add to the dry mixture and mix well throughout.
- Add the chocolate chips and stir into the mixture.
- Take a square oven tray and line it with greaseproof paper.
- Transfer the brownie mixture to the tray and smooth it out into an even layer.
- Place in the oven for 25-30 minutes.
- Check it’s cooked throughout by putting a clean knife in the middle: you want the center to be fudgy but not liquid.
- Leave to cool for about 10 minutes before tucking in and enjoying.
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]]>The post Check Out This Recipe for Delicious Rhubarb Salsa appeared first on Cooking 4 All.
]]>
(@life_at_66)Ingredients (to make 1 medium jar):
- 1 large stick of rhubarb, chopped into regular pieces
- 1 teaspoon of salt
- 1 teaspoon of caster sugar
- 1 tablespoon of white wine vinegar
- 2 tablespoons of fresh coriander, finely chopped
- 1 teaspoon of cumin seeds
- 1/2 white onion, finely sliced
- 1 jalapeno chilli, chopped
Instructions:
- Mix the sliced rhubarb with the salt, sugar, and vinegar in a large bowl. Leave to steep for half an hour.
- Dry fry the cumin seeds, taking care that they don’t burn.
- Lightly crush the seeds in a pestle and mortar.
- Add the cumin seeds to the rhubarb, along with the coriander, onion, and jalapeño.
- Mix well and serve immediately, or store in the fridge in a sealed container.
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]]>The post Try These 4 Deliciously Simple Vegan Appetizers appeared first on Cooking 4 All.
]]>Hummus and Veg Sticks
This classic dish is super popular for a reason. Rich, creamy hummus pairs perfectly with crunchy, fresh veg sticks. Store-bought hummus is delicious, or you can go all out and make your own by blitzing chickpeas, olive oil, tahini, garlic, and lemon juice.
Miso Soup
This lovely, light soup has a unique and strong flavor and is the ideal dish to start a meal with. Mix some miso paste with a little hot water and then add it to a pan of veg broth along with dried seaweed, scallions, and a leafy green of your choice.
Pea and Mint Salad
Peas and mint are a great pairing and it’s super simple to create a tasty salad using these ingredients. Mix cooked garden peas with fresh mint, a small amount of crushed garlic, some lemon juice, and a drizzle of olive oil. Season to taste.
Baked Tofu
Take some firm tofu and chop into cubes. Whisk up a marinade by mixing sesame oil, rice vinegar, soy sauce, and crushed garlic. Place the tofu in an oven dish and pour the marinade over. Leave for a few hours and then pop in the oven for 20-30 minutes for some seriously tasty tofu bites.
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]]>The post Have You Ever Made A Green Olive Tapenade Before? appeared first on Cooking 4 All.
]]>Ingredients:
- 1 cup of pitted green olives, drained
- 2 cloves of garlic, minced
- 2 tablespoons capers, drained
- 2 anchovy fillets (optional)
- 1 tablespoon fresh lemon juice
- 2 tablespoons extra virgin olive oil
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon dried oregano
- Pinch of red pepper flakes (optional)
- Salt and pepper, to taste
Recetas 
Saludable 
(@juliaconsciente_mente)Instructions:
- In a food processor, combine the pitted green olives, minced garlic, capers, anchovy fillets (if using), and fresh lemon juice. Pulse the mixture several times until it is coarsely chopped and combined.
- With the food processor running, gradually drizzle in the extra virgin olive oil until the tapenade reaches your desired consistency. You may need to scrape down the sides of the food processor with a spatula as needed.
- Add the chopped fresh parsley, dried oregano, a pinch of red pepper flakes (if using), and a pinch of salt and pepper to the tapenade. Pulse a few more times to incorporate the seasonings.
- Taste the tapenade and adjust the seasoning, adding more salt, pepper, or lemon juice as needed. Transfer the tapenade to a serving bowl or jar, cover, and refrigerate for at least 30 minutes to allow the flavors to meld together.
- Serve the tapenade as a spread on crusty bread or crackers, or use it as a flavorful topping for grilled meats, fish, or vegetables. Enjoy the tangy and aromatic goodness of homemade green olive tapenade, and savor the taste of the Mediterranean in every bite.
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]]>The post 3 Tasty Ways to Have Savoy Cabbage appeared first on Cooking 4 All.
]]>Stir Fry
This lovely green cabbage is perfect for a stir fry. Its leaves are thick so soak up all the lovely flavors and provide some delicious crunchy texture. Simply add it into your usual stir fry recipe with the other veg and stir fry for a few minutes.
(@lucysmiraclebakes)Cabbage Rolls
The classic choice for this is pork, but you can do it with whatever you like. The sturdiness of these cabbage leaves is what makes it so perfect for this dish. Make up a filling of whatever you like, for example, cooked meat and veg or some tofu. Roll it up in the cabbage, fasten it with a cocktail stick, and then fry it while gently turning.
Stew
If you add the leaves of a savoy cabbage to your stew and let it simmer in all the juices for a while, then you’ll end up with delicious tender cabbage that has an incredible flavor of all the stew sauce. Again, it’s up to you entirely what else goes in the stew, but make sure to try adding this cabbage for a tasty treat.
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]]>The post This Healthy and Hearty Vegan Burrito Bowl is a Winner appeared first on Cooking 4 All.
]]>Ingredients:
(Serves 2)
- Rice
- 1 can of black beans
- 1 can of sweet corn
- 1 red bell pepper
- 1 zucchini
- 2 cloves garlic
- 1 tablespoon smoked paprika
- ½ tablespoon dried cumin
- Salt and pepper, to taste
- 3 Iceberg lettuce leaves
- 1 red onion
- 1 large avocado
- Shredded vegan cheese (optional)
Instructions:
- Cook the rice according to package instructions.
- Meanwhile, chop up the bell pepper, zucchini, garlic, lettuce, and onion.
- Heat some oil in a pan and add the bell pepper, zucchini, cumin, half the paprika, salt, and pepper.
- Fry for 10 minutes then add the garlic and fry for a further 10 minutes.
- Meanwhile, drain and rinse the beans and sweet corn.
- Heat some oil in a pan and add the beans, sweet corn, the rest of the paprika, salt, and pepper and fry for 10 minutes.
- Mix the sliced lettuce and onion together.
- Once the rice is cooked divide it between two bowls.
- Top with the lettuce and onion, beans and sweet corn, veggies, and shredded vegan cheese if using.
- Mash the avocado in a bowl, dollop half of it onto each bowl, and enjoy!
The post This Healthy and Hearty Vegan Burrito Bowl is a Winner appeared first on Cooking 4 All.
]]>The post Try This Super Decadent Vegan Tiffin Recipe appeared first on Cooking 4 All.
]]>Ingredients:
(Serves 12)
- 10 ounces dark chocolate
- 8 ounces plain cookies or crackers
- 1 cup raisins
- ¼ cup coconut oil
- ¼ cup maple syrup
Instructions:
- Smash the crackers up into small pieces and place them into a large bowl.
- Break the chocolate into pieces and place in a heatproof bowl.
- Place the bowl over a pan of bubbling water on the stove.
- Add the coconut oil and maple syrup to the chocolate and gently stir over the hot water until they are completely melted.
- Pour this mixture into the bowl with the crackers in and then add the raisins.
- Give it all a good stir until thoroughly mixed.
- Line a baking tray with greaseproof paper.
- Transfer the mixture to the baking tray and spread out into an even layer.
- Leave to cool completely, and then place in the fridge for 2-3 hours.
- Remove from the fridge and slice into 12 bars.
The post Try This Super Decadent Vegan Tiffin Recipe appeared first on Cooking 4 All.
]]>The post Make These Delicious Vegan Bean Enchiladas appeared first on Cooking 4 All.
]]>Ingredients:
(Serves 4)
- 1 can red kidney beans
- 1 can black beans
- 1 can sweet corn
- 1 can chopped tomatoes
- 1 cup veg stock
- 2 large white onions
- 5 cloves garlic
- 1 tablespoon cumin
- 1 tablespoon smoked paprika
- 1 tablespoon coriander
- 1 tablespoon oregano
- 4 tortilla wraps
- Shredded vegan cheese (optional)
Instructions:
- Finely slice the onions and garlic
- Heat some oil in a large pot and add half the onions
- Fry for 10 minutes, then add half the garlic, some salt and pepper, and half of all the dried spices and herbs and fry for a further 10 minutes
- Add the beans and sweet corn to the pan, fry for a further 10 minutes, and then place on one side
- Heat some oil in another pot and add the rest of the onion
- Fry for 10 minutes, then add some salt and pepper and the rest of the garlic, spices, and herbs
- Add the chopped tomatoes and veg stock and increase the heat
- Leave to simmer for 10-15 minutes, stirring regularly
- Meanwhile, preheat the oven to 350℉
- Divide the bean mix between the tortilla wraps, roll them up, and place in an oven dish
- Pour over the tomato sauce and sprinkle over some vegan cheese if desired
- Place in the oven for 15-20 minutes
- Serve hot with some guacamole
The post Make These Delicious Vegan Bean Enchiladas appeared first on Cooking 4 All.
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