Just about every American kid grew up eating boxed macaroni and cheese. This classic dish may be comforting and tasty, but sadly, this highly processed food is lacking in nutrition. Fortunately, we can still enjoy this American staple with healthier recipes, even vegan versions. I know these fun Vegan Mac and Cheese Muffins will be a hit with adults and children alike.

Why I choose Banza Pasta

Finding healthy versions of pasta can be a challenge. Most of them are made with processed, bleached flours. I like Banza Pasta because it is not only 100% gluten free, but it tastes so much better than other gluten free pastas. It is made with 90% chick peas, which means it has a healthy dose of protein and fiber and fewer net carbs than other pastas. Plus, it cooks up nicely in a variety of recipes, from salads to casseroles, to these Vegan Mac and Cheese Muffins!

Make it a Meal

Add a cool Vegan Broccoli Salad to complete your meal!

Missing scrambled eggs? This Southwest Tofu Scramble will satisfy the craving for hot scrambled eggs at breakfast. With peppers and kale for added nutrition and flavor, this filling, protein-packed breakfast is the perfect start to a busy day.

How Much Protein do We Really Need?

Protein deficiency on a vegan diet is, in my opinion, a myth. I have never seen a study to suggest that humans require meat to get adequate protein. When have you known anyone to be protein deficient except in the very impoverished areas of the third world? Studies conclude that even people who eat 100% plant-based diets actually over consume protein daily. For most Americans, protein consumption is dramatically higher than recommended. This is alarming because excess protein contributes to the risk of kidney stones, heart disease, osteoporosis, and some cancers.

A diet rich in whole grains, vegetables, fruits, and beans provides adequate protein. Although there is somewhat less protein in a plant-based diet than an omnivorous diet, this is actually an advantage.

Top Sources of Plant-Based Protein

• Soy products, like tofu, tempeh, and edamame
• Lentils
• Chickpeas and other beans
• Nutritional yeast
• Protein rich vegetables, including green peas, broccoli, asparagus, artichokes, Brussels sprouts, and more
• Spirulina
• Whole grains, like amaranth, quinoa, oats, and rice
• Seeds, such as chia, hemp, sunflower, and pumpkin
• Nuts and nut butters, such as almonds, cashews, peanuts, and macadamia nuts

Southwest Tofu Scramble

This dish is one way to get a boost of protein in your day. If you are new to eating tofu, this is a great way to introduce it to your diet. The texture is light and fluffy, and the spices and vegetables give it a robust flavor. Enjoy it for breakfast, lunch, or dinner!

Make it a Meal

This dish goes well with simple black beans and/or breakfast potatoes. Or jazz it up with my Grits, Greens, and Black-Eyed Peas!

Rice is such a staple for so many types of cuisine. Rice adds depth to casseroles, soups, and a limitless other recipes. Surprisingly, I hear about so many people who don’t know the proper way to cook rice. Although it is super simple, the amount of water you use and the cooking time make a big difference between perfect rice or a glop of goo.

Choosing the Right Rice for the Recipe

Before you use the same type of rice to every recipe you prepare, you may want to think twice. Substituting one type of rice for another can alter the end result of a recipe. Each type of rice has a unique taste and texture that work well with different cooking applications.

Rice Shape

All rice falls into one of three categories: long grain, medium grain, or short grain.

As the name suggests, long grain rice is long and narrow. Due to its starch composition, the grains separate for light and fluffy rice when cooked.

Medium grain rice has a shorter, wider kernel. Because the cooked grains are more moist than long grain rice, it has a greater tendency to stick together.

Short grain rice is best for sushi and other recipes when a very sticky rice is desired.

Types of Rice

Arborio rice is named after the town of Arborio in the Po Valley of Italy, where it is grown. Due to a high starch content, it is slightly chewy and sticky and develops a creamy texture when cooked. It is ideal for risotto, rice pudding, and in soups.

Basmati rice grains are long, dry, and separate when cooked. It adds a pleasant, nutty aroma and flavor to any dish. This is the most common choice for many ethnic cuisine, such as Indian and Asian. Try basmati in Makhani, curries, or with fresh herbs or vegetables for a signature pilaf.

Black rice is a long-grain rice that tastes similar to brown rice. It has a toasted nutty flavor that compliments flavorful foods. However, it can tend to overpower milder dishes.

Brown rice is a 100% whole grain food that is rich in vitamins and minerals. It has a slightly nutty flavor that tastes great all by itself and complements a variety of foods as well. When cooked, this versatile long-grain rice becomes light and fluffy and does not stick together. Brown rice is ideal for many casseroles, stir-fry dishes, and rice pilaf.

Jasmine rice develops a pleasant jasmine aroma when cooked. The moist, soft texture of this long-grain rice absorbs flavors from other foods readily. It is the perfect choice for many traditional Asian dishes, including stir fry and this Thai Green Curry.

Long-grain white rice is somewhat starchy. This gives it a sticky consistency that’s great when making casseroles and stir-fry dishes. It is also great for seasoned rice in Mexican, Asian, and American cuisine. It has a light, fluffy consistency with little flavor of its own. Try this recipe for Congee made with white rice!

The Key to Perfect Rice

The secret to cooking rice perfectly every time is in the amount of water and the cooking time. Whole grain, brown rice requires more water and cooks much longer than white rice. The basic recipes for brown and white rice below are a great place to start. For different rice varieties, check package labels for proper cooking times and adjust accordingly.

Toast for breakfast or a snack is so quick and easy. I am all about exotic and ethnic foods and trying new recipes. But sometimes I just want something familiar and simple that I can throw together in a few minutes. That’s why I love these vegan breakfast toasts. The number of toppings that can be added to toast is limitless. Be creative and invite the kids to make their own toasts too!

Gluten-Free Bread

Gluten free bread is hard to find in a vegan friendly form, because almost all of them contain egg. Most varieties are hard as rocks, and simply not appetizing.

This is because gluten gives bread bounce and rise to breads, and allows for the encapsulation of air give light, airy, delicious bread. Ancient forms of wheat are easily digestible because it only contains the A genome of gluten. But, modern wheat has been crossed with 2 goat grasses. This introduced the D genome which now makes up about 5% of the entire genetic code. Bakers love the D genome because the glutens in this family bounce back quicker and provide a quick, high rise. But, these new genetics make modern wheat more difficult to digest.

My favorite brand of gluten free bread to use is Schar. It does have a bit of honey in it, but the taste is worth it and it is by far the cleanest and best version I have found.

What’s in a Breakfast Toast?

Some people say that breakfast is the most important meal of the day. Eating breakfast has been shown in studies to

• Reduce BMI
• Decrease fat consumption les
• Increase fruit and vegetable consumption
• Improve memory and attention in school-aged children
• Increase daily calcium intake
• Increase daily fiber intake

Make it a Meal

Need something more substantial for breakfast? Get cooking this Southwest Tofu Scramble. What will you pair with your Breakfast Toast?