Quick Tips from My Pics!

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I share a lot about what we eat at home and around town on Instagram. Following, find several of my favorite recent quick tips and resources that I’ve posted on Instagram for eating plant-based at home and loving it!

  • Think of your plate as a quadrant - legumes in one corner, whole grains in the other, fruit in another, and veggies in the last. This is the Power Plate from PCRM (Physicians Committee for Responsible Medicine) and it's a great guide for looking at meal to meal plant based eating, or how you eat over the course of a day!

  • Remember to include a source of Vitamin B12! Here's a great article by Julieanna Hever on why it's important.

  • You don't need recipes every day. Think whole foods. Go to recipes are helpful. But you can use the Power Plate to put together yummy bowls or plates filled with a grain and/or starch + legumes + greens + other veggies you love + fruit, if you like! And get a few sauces going to switch up day to day! We like some simple combinations of seeds or nuts blended with lemon, water, and herbs, garlic, and/or some kind of whole food sweetener like maple syrup. Nut butters + soy sauce + a citrus make awesome sauces. Or just top with soy sauce or teriyaki or regular old marinara (Trader Joe's has a great oil-free spaghetti sauce.) Keep it easy, keep it whole. Add some sauce. 

  • Avocado replaces almost everything. Cheese, mayo, salad dressing, sandwich meat... so many ways to sub in avocados!  Guacamole or avocado are an easy way to chase out meats and cheeses and processed fats like oils. Here's a more in depth article on subbing in avocados from The Vine.

  • Get your greens in early! Start getting in the habit of chopping kale for your breakfast. I sometimes lightly steam it and sometimes I eat it raw. Having it alongside toast, under oatmeal, or topped with lots of fruit and a nut butter helps me be sure I get a head start on greens. Also delicious topped with some heart healthy balsamic vinegar.

  • Add a tablespoon or two of apple cider vinegar to a plant based milk for your pancake recipe to get a fluffier buttermilk type pancake. YUM! 

  • You can easily cook dinners oil free. Sauté in water, vegetable broth, or soy sauce. One of our favorites is soy sauce with nutritional yeast!

  • I've been loving this chickpea omelet recipe! And always great to have yummy go to tofu scramble!

  • Fruit is an AWESOME snack! Don't overlook whole foods when you get the munchies.

  • Try some store bought cream cheeses to replace dairy with healthy nut based options - look for oil-free Miyokos and Kite Hill at our local stores!

  • Another product I love is the Whole Foods brand refried black beans and the refried pinto beans (get the one labeled "fat-free"). These are so handy for making quick dinners and snacks with the kids (and oil free!). You can also whip up your own by smooshing beans and adding a bit of veggie broth or "juice" from the bean can while cooking on the stove.

  • Hands down one of the best cookie recipes out there - Lunchbox Cookies by Isa Chandra Moskowitz for Forks Over Knives.

  • Here are my top five go-to recipe resources right now - 

    • DreenaBurton.com/Plant Powered Families Cookbook

    • The Vegan 8 by Brandi Doming (blog and cookbook)

    • Engine 2 Cookbook by Jane and Rip Esselstyn

    • This Cheese is Nuts by Julie Piatt cookbook

    • Happy Herbivore has been a long-time resource - lots on her website and a number of great books with super simple recipes.

    • Remember Kindle or iBooks are often great ways to get new cookbooks for a bit less!

Enjoy!! And let me know if you have any questions or wonderings! I hope you enjoy eating more plants as much as I do. :)

Eat More Plants in April with the First Annual Santa Barbara Vegan Chef Challenge!

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Photo/Design Credit: Emily J. Hara / @grassmaven on Instagram

Photo/Design Credit: Emily J. Hara / @grassmaven on Instagram

About a year ago I had the pleasure of meeting Beth Wettstein over coffee. She kindly reached out when I first launched Plant Based Santa Barbara and shared her vision and passion to encourage more plant-centered options in our local Santa Barbara-area restaurants. I was so inspired meeting her and am so happy for her and excited for all of us that she and her team have brought her vision to life with the first annual Santa Barbara Vegan Chef Challenge - and it’s coming up for the entire month of April!!

This is the time to eat out friends! Eighteen of the hippest local restaurants are participating in the challenge from Los Alamos to Santa Barbara and all the way down to Ventura. If you’d love to try new delicious plant-based foods, this is such a wonderful opportunity! If you’re already eating largely plant-based, please hop out to support local restaurants and help show Santa Barbara how much we appreciate having more options on tap. And get ready to vote on your favorites!!

So what is the Santa Barbara Vegan Chef Challenge? Here’s some background, straight from the challenge -

Inspired by the Sacramento Vegan Chef Challenge, Santa Barbara area restaurants are gearing up for the first-ever Vegan Chef Challenge in April. The fun, friendly competition is a month-long event challenging participating chefs to create delicious, savory vegan dishes for all patrons to enjoy. 

“Our goal is to promote awareness of the health benefits of a plant-based lifestyle while encouraging more healthful vegan menu options at local restaurants,” said Beth Wettstein, a vegan since 2010, and the organizer of the Vegan Chef Challenge. “We hope to encourage everyone, not just vegans, to try out a dish.”

To participate, restaurants must agree to provide a complete vegan dining experience. To be considered vegan, ingredients must be free of dairy products, eggs, cheese, butter, meat, fish, poultry, whey, casein, gelatin, and glycerin (unless vegetable-sourced). 

Restaurants are also required to offer at least three new menu items throughout the month that are different from vegan options found on their regular menu and are not available year-round. Oil-free, low-fat, and gluten-free options are also encouraged, but not required. 

“Too often, the vegan option at restaurants is a salad or a veggie burger,” said Wettstein. “We want people to see that going vegan doesn’t mean giving up exciting, flavorful food.” 

Participating restaurants include Satellite, Bibi Ji, Sama Sama Kitchen, Mesa Verde, Khao Keung, Uncorked Wine Tasting and Kitchen, Viva Modern Mexican, Chase Bar & Grill, Bella Vista at The Four Seasons, Opal, Mosto Crudo, Padaro Beach Grill, Black Sheep, Pico at the Los Alamos General Store, The Lark, Les Marchands, Tyger Tyger, and Sea Ranger Seafood Station in Ventura.

Categories include breakfast/brunch, appetizer, soup/salad, main entrée, and dessert. Awards in each category will be based on diner comments, photos, and the dining experiences of the Vegan Chef Challenge organizing team members. Chefs will be recognized at a special ceremony in May. 

To learn how to participate as a guest for this year’s challenge, visit www.theveganchefchallenge.com/santa-barbara. A voting system will be available online at that link starting April 1. 

Members of the Santa Barbara Vegan Chef Challenge organizing committee will not receive compensation from this event. 

About The Vegan Chef Challenge

Vegan Chef Challenge started in Sacramento eight years ago and has since spread to other cities, including Reno, NV; Davis, CA; and Bull City, NC. 

The Vegan Chef Challenge was brought about to not only show the community how amazing vegan food is, but to bring the non-vegan and vegan communities together to share great food. It is also a way to show local restaurants the monetary benefits of offering vegan food on their menus. The competition seeks to encourage chefs, in a fun and exciting way, to push their creativity when creating their menus.

About Vegan Outreach

Founded in 1993, Vegan Outreach is a 501c3 nonprofit organization based in Davis, Calif. working to end violence toward animals. Vegan Outreach seeks a future when sentient animals are no longer exploited as commodities.

Vegan Outreach focuses on reaching the people who are motivated enough to make changes now and to provide additional encouragement. By steadily increasing the number of vegans, the organization is laying the groundwork to more quickly reach a tipping point.

Plant-Friendly Hotspot: Ah Juice

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Ah Juice
432 East Haley Street, Downtown
Santa Barbara
juice@ahjuice.com
Cafe Order Line 805-698-1032
Juice Ordering & Delivery: 805-698-5443

I recently checked out local juicery and cafe Ah Juice with one of my Little Earthlings - I can't believe we hadn't been there before! A friend had been telling us for some time how delicious and plant-friendly Ah Juice is - and she was right!

This sweet little, all organic cafe is full of light and you can spot it by the red umbrellas on the front patio - located just up from The Mill on East Haley Street. Just one peak at their website and you can see how thoughtfully they approach their food philosophy. Their menu is super fresh, locally sourced, and organic with lots of plant-friendly options.

Ah Juice, Haley Street

Ah Juice, Haley Street

Ah Juice ordering. Super sunny! :)

Ah Juice ordering. Super sunny! :)

Vegan options for breakfast and lunch include oatmeals, salads, sandwiches, and wraps plus an extensive juice, smoothie, and specialty drink menu (check out their menu here!). Their coffee menu is also organic, which is a fun find. While their menu isn't fully plant-based, there are many plant-based/vegan and easily modified options. Here's what me and my Little Earthling got at our visit + some to share with the family at home:

1. Kale Caesar Salad, add avocado and tempeh (delish!)

2. Vegan Coconut Thai Hummus Wrap (also super fresh and delicious)

3. Vegan Grilled Cheese Sandwich with red peppers on the side for the kids (With The Cultured Culture's plant-based cheese - my Little Earthlings enjoyed it!:))

Their food was light and not overfilling. Next time I'd pair our lunch orders with a smoothie - partly because I was still just a bit hungry (although I was pregnant at the time;)), and partly because their smoothies just sound so darn good. Since their menu is not entirely vegan, be sure to clarify that you're looking for 100% plant-based and they can easily guide you! Salads can be made with no-oil dressing if you're looking for no oil and some non-vegan items can be made plant based just by taking off the cheese or subbing in vegan cheese. 

I also found this little cafe to be super thoughtful. They took time and care in discussing their menu with customers and went into detail on the background of foods and ingredients as you order, so you don't have to feel rushed if it's your first time or if you're taking extra care to address dietary needs or preferences - or you just plain want to try something new. And after my visit I followed up with a few questions, and they very thoughtfully replied, including sharing the four tenets for which they base around their service. Here they are... They pay attention to:

  • What they serve (does it nourish and taste good)

  • How they conduct themselves as a business and how their actions affect others and the whole world-sentient and non sentient beings.

  • What they can do better, more efficiently, as a business and as individuals,

  • How they practice the highest level of sustainability.

Very cool. Overall, it was a very friendly environment, with yummy plant-based options including some nice options for kids, and a lovely back patio to gather at if you want a quieter spot to enjoy. Parking is all street parking so be sure to keep an eye out as you're approaching it. Enjoy! And thank you, Ah Juice!

Kaley Caesar Salad + Avo + Tempeh

Kaley Caesar Salad + Avo + Tempeh

Kids Vegan Grilled Cheese with Cultured Culture cheese & red peppers on the side

Kids Vegan Grilled Cheese with Cultured Culture cheese & red peppers on the side

Vegan Coconut Thai Hummus Wrap

Vegan Coconut Thai Hummus Wrap

Lovely back patio @ Ah Juice!

Lovely back patio @ Ah Juice!

LITTLE EARTHLINGS: Snackin' Crackers

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Let's talk snackin'! Crackers have been a tricky snack for me since going plant-based. A lot of crackers, especially those that kids are drawn to, have dairy or oils and I'm always searching for oil-free, whole grain crackers for snacking. Here are our favorites:

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  • Jilz Crackers - These are our newest favorites. They are gluten-free (if you need that) made simply of almond flour + seeds and a few other wholesome ingredients and they are deeeelicious. We like the Cracked Pepper and Sea Salt, but there's a few flavors. These are softish too so the littler Little Earthlings can enjoy them. You can get these online at Amazon or Thrive Market, I've also bought them at Whole Foods and Lazy Acres, and the first place we actually tried them was at Martial Arts Family Fitness in their mini store.

  • Engine2 Organic Crispbread - These are simple and yummy. Engine2 is only at Whole Foods and there are two flavors of these guys - Original and Seeds & Spice. These crackers are pretty hard so they are better for kids with a solid track record of established teeth for chomping. Good for topping with seed butters and such like mini toasts too.

  • Lundberg Thin Snackers - These rice crackers are a great size for little hands and just enough cracker to hold some toppings or enjoy plain. Also gluten-free and come in a few flavors. I love that they make a smaller size, the original rice crackers are just a bit too big and make big messes with the littles, I've found. You can get these also at Whole Foods, Gelsons, and Isla Vista Food Coop or online at Amazon or Thrive Market.

  • Mary's Gone Crackers - These are soooo delicious, and probably the best for a cracker that both kids + parents will enjoy. These are awesome with a plant-based cheese plate. They are seed based and there are several flavors. Super Seed Chia + Hemp is our favorite. We've picked these up at several places around town - here's a store locator with locations between Goleta and Summerland. Also on Amazon or Thrive Market.

One more cracker we like (not pictured) are Edward & Sons Brown Rice Snaps. They aren't all oil-free - you gotta double check the labels, but a few versions are and they are super simple, delicious, and Little Earthling-friendly. The main plain organic snaps are oil-free and so are the black sesame - those are the two we generally pick from. You can find these all over town too using this store locator as well as online at Amazon or Thrive Market.

So get snackin' on crackers with your Little Earthlings! Whole food, plant-based style. :)

Easy Peasy Tip: Give (Non-Dairy) Cheese a Chance

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Easy Peasy Tips are simple actions you can take to make small shifts towards more plant-centered eating that lead to big health gains over time. When you’re making changes, it may take a few times to get your taste buds shifted to new flavors, but once you’ve rounded the bend, it’s easy peasy to enjoy!

If you're like pre-plant-based-me, you really don't want anyone trash-talking cheese. Your love for cheese runs deep and giving it up pretty much seems like a dietary non-negotiable. This transition took a bit more education before I was ready to jump in to the wonderful world of non-dairy cheeses. But learning more about the health challenges dairy-based cheese can bring and experiencing the very real benefits of this seemingly undesirable transition - as well as experiencing how easy it actually was to transition out! - is super helpful in understanding how this can be one of the best foods to chase out of your diet to help you feel great and better support your long term health. 

This Easy Peasy Tip is about taking a bit of time to learn about the health implications of cheese. There are a lot of qualities to consider including casein, hormones, fat, sodium, and the addictive nature of this often favorite food. A lot of marketing money also drives the promotion of cheese products making it even more difficult to imagine a life without cheese as we've come to know it. I wanted to highlight this as an Easy Peasy topic because there a couple of quick, easy opportunities right now to learn more. Neal Barnard, MD, FACC of the Physician's Committee for Responsible Medicine is one of the best resources on this topic. He recently published a book titled, "The Cheese Trap" (a great resource, find it in the TOOLKIT!). But if you prefer the "cliff notes" version, there are two timely opportunities to learn more online. A recent Physician's Committee's Exam Room podcast features Dr. Barnard discussing the addictive qualities, health considerations, and institutional driving forces around cheese. Additionally, Forks Over Knives is hosting a free online webinar featuring Dr. Barnard titled "Cheese: How Breaking a Surprising Addiction Can Revolutionize Your Health" on February 22nd at 4:00 pm Pacific. I love hearing Dr. Barnard talk about nutrition. He's got all of the science on "food as medicine" at his fingertips and speaks to it in such a straight-forward, relatable manner. I always walk away feeling like I have a whole lot of rich, practical, evidence-based information to lean on and am better prepared for taking next steps.

While this is a longer-than-usual Easy Peasy post, I want to make sure to include a few easy cheesy ideas to get you started. Make a goal to try one this week! 

So consider letting the baby cows drink their mama's milk, check out Dr. Barnard's resources, and open your mind to some healthier alternatives. Give (non-dairy) cheese a chance! :)

Top 10 Reasons to Eat More Plants: #3 You'll Still Enjoy What You Eat (Seriously!)

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Are you an omnivore? You may think eating plant-based sounds like a drag. It can seem like it. I know from experience - both as a former omnivore and now a sometimes-sympathized-for-vegan. Finding out someone only eats plant foods can bring up this kind of case of “FOMO” (fear of missing out). Particularly a fear of missing out on favorite foods. There are so many favorite foods in the standard American diet based on animal products that the idea of eating vegan can seem so limiting and extreme to a lot of people. People like pre-plant-based me. But rest assured, it’s really truly not a drag! Going plant-based can actually be really delicious and fun! 

There are a couple of points I want to discuss here in relation to enjoying food while eating more plant-based. So many delicious foods you're likely already eating come from plants - for those meals and recipes that are animal-centered, it's easier than you may think to make plant-based versions. I had often thought (and often still hear others say), that I want to enjoy my food and live it up, so by golly I'll eat what I want. And what I want is cheese. Bacon. Burgers. Fish. Fried food. Etc. But... how much are we really in the drivers seat controlling our food cravings and preferences? There may be more to our cravings than meets the eye. And ways to keep our taste buds just as happy eating plant-based. Let's explore.

1) THE SCIENCE OF CRAVINGS
“…EVERY INSTINCT IN YOU IS TELLING YOU TO SEEK THE MOST PLEASURE FOR THE LEAST PAIN AND THE LEAST EFFORT…YOU’RE TAKING IN CUES THAT ARE FOOLING THE SYSTEM AND PULLING YOU RIGHT INTO WHAT WE CALL THE PLEASURE TRAP.”
— Doug J. Lisle, PhD

Have you ever thought about how your cravings and food preferences are shaped? Much of this goes back to when we’re first developing our taste buds and developing our understanding of healthy foods and culture as wee little ones with our families. You often even hear in pregnancy that the foods you eat could be developing your growing little peanut's taste buds for life (oy the pressure!). But there are some really interesting biological considerations that I’ve learned about since being plant-based that make me wonder, 1) how much we’re in control of our cravings, and 2) how easy it could actually be to chase out those cravings and develop new ones for healthier foods.

Dr. Douglas Lisle, co-author of the book “The Pleasure Trap: Mastering the Hidden Force that Underestimates Health and Happiness,” has this great TedTalk describing how our bodies come to seemingly crave and prefer calorie (not nutrient) dense foods in a similar manner to drug addiction – so cravings can come on, not because it’s what our bodies are needing or are even craving from a taste perspective, but biological triggers for perceived efficiency and pleasure can cause us to crave certain foods. Dr. Lisle offers how we can start to rethink our cravings and encourage our bodies to develop and prefer healthier, nutrient dense foods by resetting our taste buds to healthier whole foods. You can check out the talk here, and in his book "The Pleasure Trap" in the TOOLKIT.

www.tedxfremont.com - One of psychology's most innovative and curious minds, Dr. Douglas Lisle is the Director of Research for TrueNorth Health Center and coauthor of The Pleasure Trap.

2) MAKING OLD TASTES NEW

There are soooooo many foods that you already love that are likely naturally vegan or just a hop, skip, and a jump away. Easy modifications can help you enjoy foods that you already love in healthful ways. One food that always comes to mind as a natural whole-food favorite is a nice creamy hummus. YUM! And almost always entirely plant-based. Most hummus products and recipes don’t bring in any animal-based additions, you actually have to make an effort to make hummus not-vegan. Gotta love hummus. Creamy. Delicious. And vegan.

For animal-centric recipes that you are having trouble imagining plant-based, here's a great resource from the Physician's Committee for Responsible Medicine (PCRM) for some basic subs for cooking and baking so at the basic level when you're starting to visual shifts to plant-based options, you have a reference point to roll with. I found finding new ingredients that still kept our taste buds happy but that made our bodies feel better to be one of the most fun parts of going plant-based! Win, win! So much winning;).

The notion of veganizing good ol' American favorites can especially be a major turn off to someone who's not already focusing their plates on plants - such as the summer grillin', tailgatin' favorite, the hot dog. But have you tried Carrot Hot Dogs?? This always comes to mind as a seemingly-bummer-but-not-really-a-bummer plant-friendly food. With a little marinating (like in this recipe!) and grilling, carrots can actually taste pretty darn close to the real thing AND hot dogs have to be one of the (dare I say) scariest things I can think of to put in our bodies with all of their mystery ingredients and processing (check out this article by the Anatomy of a Hot Dog by PCRM - yikes!). Comparing the health benefits can make anyone feel better about a slight shift to these smoky-flavored veggies, even if at first it sounds a little ridiculous. But carrots, my friends, make some pretty tasty hot dogs. 

Luckily for us, there is a whole village of vegan recipe developers whose missions are to make old omnivore favorites vegan or plant-based in ways that you may even prefer the new tastes for sooooo many dishes! At this point, I am not quite whipping up my own extensive recipes in the kitchen on a regular basis, so this village has been huge for me.

A sampling of some of my favorite resources from over the years! Learn more about these resources and more in the list below and through the TOOLKIT!

A sampling of some of my favorite resources from over the years! Learn more about these resources and more in the list below and through the TOOLKIT!

So, who are these said magical vegan and plant-based creatives developing delicious recipes that can help us replicate our old tastes new? Oh my, there are so many. I’m going to list a sampling here who have blogs or sites that helped me find exciting new recipes. Also be sure to visit the RECIPE TOOLKIT for a whole range of recipe books you can check out! Locally, Chaucer's Bookstore actually has a great selection of plant-friendly recipe books too. And new sites and books are popping up all the time, so also get your Google going for "plant-based recipes" and be specific if you're looking for a specific old taste to make new. You'll be sure to have some fun recipe hunting.

I seriously bow to these individuals creating magical plant-friendly recipes. Recipe development is such an art and can be life-changing for those of us looking for plant-friendly resources that make our mouths, our bodies, and our families happy. They can help the most committed carnivore resolve an acute or chronic case of FOMO, for sure :). So now, instead of fearing that I'll miss out on my formerly favorite foods, I get butterflies excited when I finish making a new-to-me dish that checks off all my plant-based boxes and ignites my taste buds. See what you think! 

PLANT-BASED & VEGAN RECIPE RESOURCES

A couple more quick notes on cooking plant-based. Keep an eye on our community calendar POP UP for local and online cooking event opportunities! There are some really fun ones coming up, including through Farmbelly Cooking School and Women's Heritage that can help you build skills in different areas and expand your palettes and plates. Forks Over Knives also has an online cooking program in partnership with Rouxbe Online Cooking School - it's a larger time and financial investment, but if you're ready to roll, this could be a great comprehensive tool for you to dive into the world of plant-based cooking at your own pace! 

I could go on, obviously;). There are so many great resources for upping your plant-based game these days. It's an exciting time to go plant-based, and you don't have to be a trained chef or make intagram-worthy meals. Just explore, experiment, and enjoy! 

I hope this post gave you some "food for thought" and fun resources to explore. Transitioning to more plant-centered eating can seem full of barriers at first but, seriously, you can still enjoy what you eat! You don't have to choose flavors or cravings over your health. Reshape your cravings. Think flavor and delight as you normally would, but find a rainbow of ways to shift your cravings plant-based! Happy eating!  

Easy Peasy Tip: Choose Whole Grains

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Easy Peasy Tips are simple actions you can take each week to make small shifts to more plant-centered eating that lead to big gains over time. When you’re making changes, it may take a few times to get your taste buds shifted to new flavors, but once you’ve rounded the bend, it’s easy peasy to enjoy!

 
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Eating more plant-based isn't just about shifting to more fruits and vegetables, it's also about getting the most out of the plant foods you're eating by shifting to whole foods and those that are minimally processed. For this Easy Peasy Tip, start to keep an eye out for areas where you can make choices that are focused around whole grains rather than refined - like brown rice, rather than white. Or brown rice or whole wheat pasta, rather than white. Or steel cut or rolled oats rather than quick cooking. Or whole grain or wheat bread rather than white bread. You get the idea. Bringing whole grains to the top of your mind at the grocery store or when eating out can help you experiment with foods that give you more fiber and nutrients.  

When grains are processed down to their refined versions, you're getting a whole lot more of just part of the plant than you would naturally eat, rather than including more of the grain's super nutritious parts (and really a good chunk of the fiber) that bring more balance to the grain and more of what your body is looking for. Generally speaking, when you're getting more of just one part of a plant than may be natural in one sitting, the health benefits chip away little by little. So shift towards whole grains that are closer to nature!

Healthy You, Happy Wallet

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Did you check out my previous post on "Top Ten Reasons to Eat More Plants - #2 Beans are Cheaper than Meat?" If so, you saw that focusing your diet on plant-based proteins can actually keep your grocery bill stable, and most likely will save you money! There are a few more considerations to be mindful of to help control a sneaking grocery bill when eating plant-based, particularly as you start to stock your cabinets with a few new ingredients and more fruits and veggies.

  • Focus on whole foods. With omnivore eating, oftentimes, the more processed it is, the cheaper it is because there are generally fillers and such added. Not so much with vegan products. Oftentimes, the more processed it is, the pricier it is. The latest and greatest in specialty products like cheeses, milks, faux meats, and snack products can sneak up your grocery bill pretty generously. Make these occasional purchases, prioritize as you find your favorites, or find ways to make similar versions at home!

  • Organic foods (if you weren’t already leaning organic) in general can up your produce costs and this can include foods beyond produce, like with nuts, nut butters, flours, and more. When you can, organic is always preferred, in my book, but here are a couple of great resources to help you prioritize what products to be sure to buy organic and which you could be more lenient on to save money:

  • Focus on the freshest food sources. Particularly from sources like the Santa Barbara Farmer’s Market and produce stands like Mesa Produce as they can be great ways to scope out some more affordable options and spend local! This can also help you separate out some of your fresh and shelf food shopping sources. By separating these out a bit, you have the opportunity to plan your more perishable purchases by weekly or bi-weekly buys and less perishable items as monthly stock ups from resources like Thrive Market or Amazon online or locally like Costco, or grocery store bulk bins where you can get more for lower prices to help you save some pennies. Trader Joe's is great too for stocking up on canned foods, for instance, because their prices can be so reasonable. Bulk buys can work well for products like beans, baking supplies, plant-based milks, grains, oats, cereals, nuts, herbs, spices, and condiments. It may take a bit of research and strategizing up front, but can be well worth the effort.

  • Consider the cost savings of preparing meals and eating at home. You may see your grocery bill sneak up a bit as you transition to more home-cookin', but the more you cook at home, the less you spend eating out, right? I've found that we generally eat out much less eating plant-based for a few reasons:

    1. I can better control the ingredients.

    2. I enjoy cooking so much more than I did as an omnivore! 

    3. There are generally less options eating out. While there are many great options locally, there are still of course less options on the menus of most restaurants than for meat-eating folk. And sometimes it's just plain easier and more fun to find ways to recreate old favorites, plant-based style!

  • Planning ahead can be a huge help. I totally understand that this is not always easy (this continues to be a personal goal of mine!), but building a list and prioritizing and planning your purchases can be huge as to avoid over-filling on foods you don’t need but just sound good in the moment. I’ve also found plant-based meal plans that are particularly mindful of cost. I’ve participated in meal plans like Meal Mentor by Happy Herbivore Lindsay S. Nixon on and off over the years and Meal Mentor in particular designs their menus with cost and efficiency in mind and to be shop-able at Trader Joe’s. There are several other options too and these can be awesome for building your recipe file in transitioning to more plant-based meals and help you keep a tighter handle on your grocery bill as you get a feel for what you like (note, most meal plans have a small monthly or annual cost associated). Here are a few to check out:

I hope these two partnered-posts on plant-centered shopping have helped ease some of fears you may have about overspending to eat healthier delicious plant-focused meals! Yes, you may have to pay a bit more for almond milk in your latte at your local coffee counter (although hopefully this will change someday!), but the health investment and general potential for cost savings make focusing on plant-based foods super worthwhile!

Easy Peasy Tip: Avocado, the Wonder Sub

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Easy Peasy Tips are simple actions you can take each week to make small shifts to more plant-centered eating that lead to big gains over time. When you’re making changes, it may take a few times to get your taste buds shifted to new flavors, but once you’ve rounded the bend, it’s easy peasy to enjoy!

 
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Avocados are an awesome substitute to up your plant power in so many dishes! They are particularly great for phasing out or reducing cheese and processed meats, which can be particularly hard on our systems, as well as oils, and replacing them with a delicious whole food. Here are some ways we like to use this wonder-fruit:

  • In quesadillas or tacos, instead of cheese (or use guacamole - Little Earthling approved!)

  • In grilled sandwiches, also instead of cheese (Little Earthling approved!)

  • Atop your pizza (after baking) to go cheese-less or even vegan cheese free

  • In sushi, instead of fish (Little Earthling approved!)

  • In sandwiches instead of cheese, processed meats, and/or mayo! (Little Earthling approved!)

  • In your pesto instead of oil

  • Atop a salad instead of an oil rich dressing (or use guacamole!)

  • Mixed in with pasta instead of oil or cheese (Little Earthling approved!)

  • And of course on toast or bagels! (Little Earthling approved!)

If you're stumped on how to get more plant-centered with some of your favorite dishes and quicker kid-friendly recipes, or to find general substitutions when eating in or out, get creative with avocados! They can for sure save the day! What other ways do you like to use avocados? :)

Top 10 Reasons to Eat More Plants - #2 Beans are Cheaper than Meat

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A pretty solid misconception about plant-based eating is that it’s super expensive. Sure, it can be if perhaps you load up on specialty products and pricier “super foods” and only shop at health food stores. But when you reflect on what your cart currently looks like at the grocery store with the cost of keeping stocked on meat, poultry, fish, dairy, and eggs, eating plant-based can actually oftentimes pretty solidly save you money.

Eating plant-based has never seemed to be the source of an unusually high grocery bill for me. Admittedly though, it’s been several years since I included animal-based products in my shopping list and my family has grown since going plant-based. I did a bit of consumer sleuthing at a local Trader Joe’s and Vons to see how switching from animal-based to plant-based proteins really compares, particularly at more mainstream stores.

Here’s what I found, friends:

Trader Joe's at Milpas Canned Beans Display

Trader Joe's at Milpas Canned Beans Display

  • Animal Proteins:  $1.99 - $16.99/lb (approximately)
    Vons meats (from non-organic, value-pack chicken all the way up to grass-fed beef and seafood) in general seemed to range between $1.99/lb to around $16.99 lb. At Trader Joe’s, their animal-based variety ranged from $3.49/lb - $14.99/lb. Specialty animal proteins like organic or antibiotic free started at around $3.49/lb at both stores.
  • Plant Based Proteins:  $0.82 - $11.98/lb (approximately)
    On the other hand, canned beans at Trader Joe’s ranged from $.79 to $.99 for 15.5 oz cans (depending on whether the beans were organic). If you want to compare exact pound for pound, this is approximately $.82 to $1.02 per pound. Vons’ beans varied between $.99 for a 15.5 oz can for non-organic, club special pricing, and up to $1.99 for same size but organic. And these amounts could even go down if you choose to buy dried beans and soak them yourself. Tofu ranged from $1.49 - $1.99 for just under one pound and tempeh came to $3.98 for a total of one pound (two packs). If you want to compare more “meaty” alternatives, vegan Italian sausages were both $3.98/lb whether Tofurky or the Trader Joe’s brand (although sold in slightly smaller quantities). Vons carried a Tofurky Kielbasa vegan sausage that was slightly higher at $5.14/lb (also sold in slightly smaller quantities) and the Beyond Meat “The Beyond Burger” Plant-Based Burger Patties were the priciest at $11.98/lb (sold in 8 oz packages).

Cost of a plant-based diet can seem like a deterrent before you go for it, but it really depends on what your habits are now and what choices you make. In general, though, switching to bean based proteins should save you money. So great! This handy-dandy chart from the Physician's Committee for Responsible Medicine also takes a look at the difference between eating beans versus beef and goes a step further to demonstrate how nutritionally they compare.

Just to reiterate, this is purely my own consumer research, on this given day in time, but the healthiest plant-based proteins, those that I eat most regularly – beans, tofu, and tempeh - are all on the lower end of the pricing (but not quality!) scale and generally cheaper than most of the animal-based proteins. You can absolutely keep your grocery bill stable or see it lower eating more plant-based. Putting beans in your enchiladas or mushed into a homemade burger, scrambling your tofu or tossing it in your stir fry, roasting your chickpeas, grilling up some tempeh for your sandwich, or making your bacon from tempeh all bring health benefits and can also keep your pocket book happy. So load up on protein from plants!

And while the meat to bean transition is the primary focus here, it's important to keep in mind that protein is in soooo many plant foods! It's everywhere! If you're eating a calorically appropriate diet with a variety of plant-based foods, protein should not be an issue. And make your protein choices work harder for you. Rather than thinking about how your protein can get you protein, think about how your protein can also get you fiber and a host of other vitamins and nutrients. By increasing the efficiency and nutrient density of your food choices through plant-based proteins, you benefit from a range of health (and cost saving!) perks and don't have to worry about things you don't need like added cholesterol. I love this article by Plant-Based Dietician Julieanna Heaver that outlines why you need not fret about protein on a plant-based diet with ideas for thinking more broadly about protein sources, like broccoli, oats, pasta, brown rice, and more:

5 Reasons You Can Stop Pursuing Protein and Start Focusing on Food 
by Julieanna Heaver

HEALTHY YOU FACT: 

DID YOU KNOW THAT YOUR BODY PRODUCES ALL THE CHOLESTEROL YOU NEED? YOU ACTUALLY DON'T NEED DIETARY CHOLESTEROL FROM ANIMAL-BASED PROTEINS IN YOUR DIET, WHICH CAN SEND YOUR CHOLESTEROL LEVELS INTO OVERDRIVE.
 
KEEP YOUR PROTEIN WHOLE FOOD, 
PLANT-BASED FOR HEALTHIER FATS WITHOUT THE DIETARY CHOLESTEROL!

Hungry for more grocery tips? Keep an eye out for an upcoming post with a few more ideas for mindful grocery shopping to help keep your wallet happy while transitioning to more plant-centered eating!

Easy Peasy Tip: Give Oat Milk a Go

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Easy Peasy Tips are simple actions you can take each week to make small shifts to more plant-centered eating that lead to big gains over time. When you’re making changes, it may take a few times to get your taste buds shifted to new flavors, but once you’ve rounded the bend, it’s easy peasy to enjoy!

 
Oat Milk Latte love from Breakfast on Chapala

Oat Milk Latte love from Breakfast on Chapala

Does anyone else dig the new surge in oat milk at coffee shops as much as I do?? If you haven't tried it, this is an easy peasy way to phase out dairy in your coffee or matcha for a super delicious alternative. Local coffee shops like French Press, Breakfast, and Handlebar all tend to serve up this delicious milk. To me, drinking oat milk is like drinking marshmallows...mmmm...lightly sweet and creamy but a health bonus about choosing oat milk is that it doesn't tend to have added sweetener like soy or almond milk often do! It's naturally sweet! Give oat milk a go!

 

Plant-Friendly Hotspot: Savoy Cafe and Deli (Downtown)

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Savoy Cafe & Deli, Figueroa Street, Downtown Santa Barbara

Savoy Cafe & Deli, Figueroa Street, Downtown Santa Barbara

Savoy Café and Deli is one the plant-friendliest go-to lunch, breakfast, dinner, snack, and dessert spots downtown. I love it! It calls my name a couple of times a month and when I discovered how plant-friendly they were, it seriously felt like Christmas. And honestly, it still feels like Christmas when I go into Savoy! We’re so lucky to have a number of restaurants in town with at least a couple of delicious vegan-friendly options on their menus, but Savoy has several. And vegan desserts!

I looooove their Vegan Breakfast Burrito which has a combination of quinoa, sweet potato, kale, tofu, and avocado with a side of pico de gallo (YUM). I order it cooked in water instead of oil, and often in a bowl instead of a wrap. It’s hardy and warm. Comfort food. Their El Cap Sandwich is another favorite which I usually get with a whole grain bread and hold the added the olive oil. It's a super delightful combination of portebellos, avocados, greens, and balsamic. But these aren't all of the options! Savoy truly makes it easy peasy to eat more plants in a not-so-vegan-focused restaurant environment. You can go and get multiple options no matter the time of day. So if you’re looking to up your plant-game or searching for a vegan-friendly hotspot in town, I hope to see you there. 

Here’s what you can find:

Vegan Breakfast Burrito (hold the tortilla), my fave

Vegan Breakfast Burrito (hold the tortilla), my fave

Vegan Breakfast (but really anytime) Burrito

Vegan Scramble

Wheat-free Hot Cereal and Irish Steel Cut Oats (with the option for fresh berries, nuts, and more!)

One of the happiest salad bars in town which includes organic tofu, dolmas, and dozens of plant-based options (many are organic!) - a variety of greens, tons of veggies, beans, nuts, and seeds. It's fun to shop this bar with your Little Earthlings so they can self select options yummy for their tummies.

A cold deli case with a few vegan options daily including a bright and varied fruit salad.

A daily vegan soup

Savoy Cafe & Deli Salad Bar (and it goes on!)

Savoy Cafe & Deli Salad Bar (and it goes on!)

A hot deli hosting generally one to two vegan-friendly options.

Veggie Wrap

The El Cap Sandwich with portabello mushrooms

Or build your own sandwich! They even have veganaise if it suits your fancy.

Savoy Cafe & Deli Bakery Case (The middle four items - cookies & cupcakes - are vegan!)

Savoy Cafe & Deli Bakery Case
(The middle four items - cookies & cupcakes - are vegan!)

A vegan-friendly BAKERY! Savoy usually has one or two flavors of muffin/loafs a day, vegan cold desserts like “raw-nies”, vegan cookies, and vegan cupcakes! Everything I’ve had has been delicious and their chocolaty cupcakes are perfect for grabbing and going to a kids birthday party. Or order a whole vegan cake or tray of cupcakes or cookies for an event or class party! Their vegan and/or gluten-free cupcakes come with an extra charge, but it's exciting that you can order both (although you pay two separate add'l charges), making these the ultimate in people pleasing desserts. Ordering larger quantities can add up quickly, but for special occasions if you need a yummy premade option, or if you are in a bind, we’re pretty lucky to have this café ready to bake up vegan-friendly treats. You can even order a vegan pumpkin pie with dairy-free coconut whipped cream! 

Also check out their coffee bar for soy milk, almond milk, and coconut-almond milk options! They have coffee (including cold press live and in action in a slow-drip), espressos, loose leaf teas, and matchas! And steamers for the kids. Ooh and herbal lemonades. Swoon.

Be sure to double check that whatever you’re ordering is vegan, as you might with any restaurant when it’s your first plant-focused visit and as you’re getting familiar with a restaurant through a more plant-friendly lens. One more heart happy note - Savoy has always been willing to cook made-to-order hot items in water instead of oil. Amazing. This can be difficult to find in town!

So check them out and let us know what you think!

Here are the details, if you’re a Savoy Café and Deli newbie –

Savoy Café and Deli
www.thesavoycafe.com
24 West Figueroa Street
Santa Barbara

Parking lot behind or across the street off of Chapala or timed street parking throughout the adjoining neighborhood.

Happy dining!

Easy Peasy Tip: Perk Up Your Morning with Kale

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Easy Peasy Tips are simple actions you can take each week to make small shifts to more plant-centered eating that lead to big gains over time. When you’re making changes, it may take a few times to get your taste buds shifted to new flavors, but once you’ve rounded the bend, it’s easy peasy to enjoy!

 
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An easy way to work more greens into your diet is to think about them as an any-time-of-day kind of food. It helps me to get more of these leafy friends in when I start early with kale for breakfast and then I am sure to be mindful of including kale and other greens in lunch, dinner, or as a snack. Starting earlier also helps me feel like I have a head start on my daily dose of greens. Kale goes great in a tofu scramble or lightly steamed in a pan with a little bit of water to a bright green followed by a drizzle of balsamic. I add the lightly steamed kale straight on top of my oatmeal, as a side to pancakes or toast, or build a breakfast salad with fruits and nuts. I find the balsamic helps tie these sweet and nuttier flavors together. So don't delay! Get a head start on the day by perking up your breakfast with a handful of kale.

Build your kale-loving confidence with this fun video by Jane and Ann Esselstyn on stripping your kale! 

Video source: www.janeesselstyn.com