Plant Forward

Hello Santa Barbara (+ beyond)!

Life is starting to shift over here and it’s been some time since I posted on The Vine. I wanted to take a moment to reintroduce this friendly neighborhood plant-based enthusiast. :)

My name is Beth Skidmore, MSACN. This summer I completed a Masters Degree in Applied Clinical Nutrition ( with honors! I am a little bit proud :) ). With graduation, I’m now officially launching into a career centered around nutrition as a Whole Food Plant-Based Nutritionist. I won’t be immediately launching a practice - I have some goals and projects in the works, and I am super excited to keep you up to date as my new path starts to take shape.

For those of you who I haven’t met yet personally, I spent the first fifteen years of my career as a nonprofit and fundraising professional, helping to build community around shared missions and raise over $30 million for organizations I care about. Eleven of these years (and the vast majority of those funds-raised), I spent at the Santa Barbara Bowl (my happy place) as the development director for their foundation and part of a hard-working team that raised funds for the renovation and restoration capital campaign. If you’re local, you know how magical it is. :) And if you’re familiar with the organization, you can imagine what an incredible opportunity I had to grow and learn with some of the most committed leaders in our community.

Now, after three-years of studying and more than eight years of everyday real-life learning, I’m excited to be entering a new space where I’ll be combining my developed nutrition knowledge, my nonprofit background, and my experience raising a plant-based family as I officially launch into the growing field of evidence-based, plant-based nutrition (yes, it’s a field, yes, it’s grounded in research, and yes, it’s growing!).

While I’m on a heartfelt mission to share the science and every-day application of whole food, plant-centered eating, at the core of my drive is that I know others want what I’ve been wanting and working towards for my family - the very best chance at a long, happy, healthy life. I did not used to think that what I ate was such a large driver in my health. Now I know it is. I thought when we first experimented with a plant-based diet that it was temporary. Now it’s a purposeful life-long commitment I’ve made with my family.

Change is hard. Particularly when you have littles. When you’re used to making chicken everything, fish, or meat every night for dinner, and when you’re used to adding dairy-based cheese and butter to pretty much everything, it’s hard to imagine a plant-based life or taking foods that feel like a side to the main course. I know how hard eating more (or all) plants can seem because I made the transition to a plant-based life during one of the most challenging times in my own life - we made the shift in-line with the birth of my first child, so not just was our lifestyle was new, but motherhood was new, and being a working mother was new. But we did it, and I know it’s possible because we did it and we surely were not likely candidates for eating all plants. We shaped a new life where we put our health first and prevention became paramount and it was powerful, life-changing, exciting - the benefits outweighed the discomfort and work it took.

My goal here actually isn’t to convince you to go plant-based (as obvious as that may seem;)) but to help you understand how the foods we eat impact our bodies so that we can all make more informed decisions about the foods we eat and marry those with our health goals for our families. To whatever extent you incorporate plants into your life, I’m here to help you with ideas, resources, and support.

I hope when you spend time on Plant Based Santa Barbara or my pretty active @plantbasedsantabarbara Instagram account (and currently fairly inactive Facebook account ;) - @plantbasedsantabarbara), that you come to find that eating more plants (or all plants) feels less challenging and more fun and accessible. I hope it expands your view on how food interacts with our bodies and impacts how we live. I’m excited to bring more of the science to my work in addition to sharing my experience. We all deserve to understand the basics of nutrition science so that we can make the most informed decisions for our families. I hope you find my spaces to be opportunities to add to the conversation, ask questions, challenge some long-held thoughts on nutrition, and full of tools and inspiration for eating more plants with your families. And stay tuned - I’ll keep you up to date on what’s to come! I’m just getting started.

Lifestyle work is hard. But it’s so worthwhile. If you have ideas, questions, needs, etc., please reach out! I’ve paused a bit on my site while I’ve been finishing up school, but I’ll be picking back up on building content, the calendar, and more. I love making this the community resource I wish I always had and I’d love to hear from you on how I can make it even more applicable for your life and what would be helpful for you on your plant-forward journey.

Let’s keep the conversation going. Let’s keep moving together, plant-forward.

Wishing you health + happiness for you and your families!

Beth Skidmore, MSACN
Whole Food Plant-Based Nutritionist
Nutrition Educator
Public Health Advocate
+ Your Friendly Neighborhood Plant-Based Enthusiast :)

Quick Tips from My Pics!

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. 

  • We love this go-to dressing for pad thai like pastas and stir fries, and this is one of our favorite salad dressings!

• 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!

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

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 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

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

Vegan Coconut Thai Hummus Wrap

Lovely back patio @ Ah Juice!

LITTLE EARTHLINGS: Snackin' Crackers

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:

• 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. :)

LITTLE EARTHLINGS: BYOT (Bringing Your Own Treats) Cookie Edition

I love being a plant-based mom. And now I am a plant-based mom of three! I've taken a bit of time from online postings to get to know and tend to our itsy bitsy Earthling born earlier this year, and now I'm back to some semi-regularly posting and planning to pick up more steam as we get closer to Fall. I'm super excited to be back though, and kicking off a regular blog series on living and loving being plant-based with kids, Little Earthlings!

As you know, treats are super important to kids (well, and adults;)) and a somewhat sensitive part of eating vegan. At nearly every birthday party, class party, and kids-focused outing there are treats. And usually they aren't vegan. Saying no to a treat is hard. We never ever mind bringing our own treats, even if it is a bit of extra work. I love knowing for sure that my little ones are happy with their own vegan option, and they've rarely been bummed about missing out on the group treat if they have their own special treat in hand. We aren't a perfect system, but do our best to have replacements ready to go at school or in their lunch bag or by bringing our own (you name it) to parties and get-togethers. Or we follow up with any missed treats later the same day or following weekend. As long as a treat promise is made, usually they're cool with that.

When our Earthlings have been super little, before they really understood what it means to be vegan and eat differently than some of their friends, it's been a bit more challenging. We always make sure to sensitively talk through with them why we can't have the treat at hand as it has ingredients we can't eat being vegan. We emphasize that it's ok though, because we have wonderful treats that we can still enjoy with wonderful ingredients that ARE vegan! I'd say two to three years old are really the most challenging years for these conversations when they want to grab everything and devour everything that looks delightful. But still, I remember around this same time is also when my little ones began to develop an understanding of what vegan meant, or at least could articulate that we eat vegan. I still remember the sweet sound of the first day my middle earthling said "beegan" for the first time. It was so sweet and I couldn't help but feel so proud that she identified (also proudly) that she was vegan! 

Here's what we do to bring our own...
vegan cookies!

This first Little Earthling post is an extra special post focused on bringing your own chocolate chip cookies! Internationally renowned (and local!) wellness activist and New York Times Bestselling Author Kathy Freston is generously sharing one of our favorite chocolate cookie recipes with you - Chocolate Chippers!! So kind! Thank you so much, Kathy!! Chocolate Chippers are from The Book of Veganish: The Ultimate Guide to Easing into a Plant-Based, Cruelty-Free, Awesomely Delicious Way to Eat, with 70 Easy Recipes Anyone Can Make (co-authored by Rachel Cohn). Kathy's work has been a super big inspiration for me personally. Her book Veganist was one of the first books I read when we realized how well a vegan diet was working for us and I wanted to understand it better. It was a particular turning point for me in understanding not just the health benefits of plant-based eating, but the ethical impacts of our food choices and offers ideas for transitioning to vegan eating gradually, emphasizing progress not perfection. The Book of Veganish is particularly great for families as it's specifically geared towards kids and young people with lots of simple and kid-friendly recipes. Kathy also has an awesome new book out, Clean Protein, co-authored by Bruce Friedrich, that is a really important read on the future and impacts of our protein choices. 

Ok, now back to the cookies. :) These Chocolate Chippers are so classically-chocolate-chip-cookie-delicious and so simple and quick to whip up. They are pure plant-based kid (and adult!) heaven! AND school friendly if your school is nut-free. Check 'em out:

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My homemade Chocolate Chippers - Yum! :)

CHOCOLATE CHIPPERS
by Kathy Freston with Rachel Cohn,
The Book of Veganish

Makes about 2 dozen

1 cup all-purpose flour
1/2 teaspoon baking powder
1/8 teaspoon salt
1/4 cup packed light brown sugar
1/4 cup maple syrup
1 tablespoon safflower oil
2 tablespoons plain, unsweetened nondairy milk
1/2 teaspoon vanilla extract
1/2 cup semisweet vegan chocolate chips

Preheat the oven to 350 degrees Fahrenheit. Lightly oil a baking sheet or line with parchment paper and set aside.

In a medium bowl, combine the flour, baking powder, and salt. In a large bowl, stir together the brown sugar, maple syrup, oil, nondairy milk, and vanilla until well blended. Add the flour mixture to the wet ingredients and mix until combined. Stir in the chocolate chips. 

Drop the dough by the spoonful about 2 inches apart on to the prepared baking sheet. Bake until golden brown, about 15 minutes. Cool the pan for 10 minutes, then transfer to a wire rack to cool completely before storing in an airtight container for up to 1 week.

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We often sub the oil for 1 tablespoon of applesauce to make them oil-free and coconut sugar for the brown sugar for a less refined sweetener and these cookies are still wonderful with the minor adjustments. Our Little Earthlings love them, and I hope yours do too! :)

We have two other favorite vegan chocolate chip cookie recipes - one whole food, plant-based (oil-free, although not nut-free) and one that is vegan and gluten- and nut- free (but not oil-free). If you're looking for a few more ideas to experiment with, these are super yummy and our Little Earthling approved! 

Lunchbox Chocolate Chip Cookies by Isa Chandra Moskowitz (for Forks Over Knives) (whole food, plant-based, has nuts - can also be found on the Forks Over Knives recipe app!)

BabyCakes NYC Chocolate Chip Cookies by Erin McKenna (vegan, gluten- and nut-free - this is the recipe on the side of Bob's Red Mill's Gluten-Free All-Purpose Flour bag! Also can be found in Erin McKenna's recipe book, Babycakes)

If you have no time to bake and are looking for vegan cookies you can quickly grab and go to an event with (or for any old day), Whole Foods and Lazy Acres (generally) have a vegan chocolate chip cookie in their bakery cases and, while they may not be chocolate chip cookies, Savoy Cafe and Deli has some amazing vegan chocolate mint cookies and vegan almond cookies in their bakery case, French Press has a yummy vegan snickerdoodle, and oftentimes Breakfast has a vegan cookie too!

For more on plant-friendly living with your kiddos, head on over to my page LITTLE EARTHLINGS, with more to come on THE VINE. Happy baking! :)

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

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.

Click here to go to PCRM's The Exam Room Podcast:
The Cheese Trap
(Image: PCRM)

Click here to register for Forks Over Knives Presents Neal Barnard MD online webinar on February 22, 2018 at 4:00 PM Pacific
(Image: Forks Over Knives)

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! 

• Alternative Cheeses: Check out some alternative cheeses at your local store. Daiya is easy to find at almost any mainstream grocery store (and a Little Earthling favorite in our house!) and stores like Whole Foods and Lazy Acres have an awesome variety of vegan cheeses including Kite Hill and Miyoko's. Field Roast's Chao makes a great cheese too as do Follow Your Heart, Heidi Ho, Punk Rawk Labs and Treeline. Trader Joe's has their own vegan version too! You can get a local brand Cultured Culture at Ah Juice on Haley Street - pretty cool! (Plant-based note: Kite Hill, Miyoko's, Punk Rawk Labs, and Treeline all have oil-free cheeses but be sure to double check the labels, each flavor can be different.)

• Nooch: Nutritional Yeast is a fun topper for pasta, salads, veggies, and popcorn to give it a cheesy twist. Ground up with nuts is extra yummy.

• Recipe Resources: There are some awesome cheesy recipes resources. Check out my recent post "Top 10 Reasons to Eat More Plants: You'll Still Enjoy What You Eat (Seriously!)" for a sampling of plant-based and vegan recipe websites, many of whom have various vegan cheese based recipes. Additionally, there are a couple of books in the TOOLKIT that are all about making vegan cheese! Check out This Cheese is Nuts by Julie Piatt and Artisan Cheeses by Miyoko Schinner and Dreena Burton has some great cheese recipes in the back of Dr. Barnard's The Cheese Trap! So much fun to be had making cheese and cheesy recipes at home!

• Avocados: Also, be sure to check out my Easy Peasy Tip on Avocados for using this magical fruit as a cheese sub in so many recipes!

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! :)

Easy Peasy Tip: Choose Whole Grains

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!

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

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:

  • Environmental Working Group's Clean Fifteen/Dirty Dozen

  • Food Revolution's How to Wash Fruits and Vegetables to Remove Pesticides

• 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:

  • Meal Mentor

  • Forks Over Knives

  • Engine 2

  • Lighter (search by health or cooking guru – very plant-based friendly!)

  • Rich Roll

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

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!

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? :)

Easy Peasy Tip: Give Oat Milk a Go

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

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)

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 (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!)

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!)

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

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!

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

Easy Peasy Tip: Go Nutty with Your Breakfast Butter

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!

Experiment with nut and seed butters at breakfast time! Nuts and seeds are great whole food sources of healthy fats and protein for you and your Little Earthlings. These nutty butters can be great subs for butter on toast, bagels, or pancakes, and extra yummy on your oatmeal. Almond butter is one of our favorites, but cashew, walnut, peanut, or sunflower seed butters or tahini are great options too. Experiment!  See what you like. And most importantly, have fun! 

Plant-Friendly Holiday Eats & Treats

Since we are in the middle of some pretty foodie holidays, it seems appropriate to share information on cooking for the holidays! Holidays do not have to throw health goals to the wind, or sacrifice taste or tradition. You can leave animals off your plate and experience a different sense of gratitude with a no harm, “no fowl” holiday season.

Following are some ideas for books that make it easy to please even a meat-loving crowd and easy vegan substitutions. To this day, I have never missed the turkey or ham "centerpiece," or favorite holiday treat thanks to awesome resources such as these. The holidays are about so much more than the food, but you can still make magical culinary memories. 

The Superfun Times Vegan Holiday Cookbook by Isa Chandra Moskowitz (vegan)

The Superfun Times Vegan Holiday Cookbook by Isa Chandra Moskowitz sings an awesome plant-based tune for holidays throughout the year. This is my main go-to holiday cookbook and it veganizes dozens of holiday favorites. Aside from helping me create healthier versions of my faves, that everyone can enjoy, this may just be one of my most favorite cookbooks of all time. The book totally lives up to its title. There are cool takes on old classics and rich, creamy options, and insanely good desserts that will carry you through Thanksgiving, Hanukkah and Christmas, straight through New Years (and beyond!).

The most seemingly daunting part of planning a vegan (or any) holiday meal can be the centerpiece dish. Many sides are generally plant-centric to start so those transitions feel a little less far off when you're a newbie (in my experience) and Isa Chandra has sooooo many delicious options to take your favorites vegan. So what do you do for a main course? Check out some of these gems from Superfun Times!

• Stuffing - There is no shame in making one of the most beloved staples of holiday tables the main course. Isa Chandra has two delicious options - Cornbread Stuffing with Goji Berries & Fennel and the Super Traditional Stuffing. She even has a recipe to turn your stuffing into a holiday burger!

• Winter Squash Cups with Wild Rice, Hazelnuts & Cherries

• Double Batch Chickpea Cutlets

• Roast Stuffed with Leeks & Shiitakes

• Lattkes! Isa Chandra has an assortment of Hanukkah Lattkes in a variety of flavors from Classic to Samosa Spiced.

• Green Falafels

• Cholent with Porcinis & Kidney Beans

• Lentil Tamales with Mole Rojo

• Bean Bourguignon

• Sorta Classic Pot Pie

• Epic Eggplant Lasagna

• Spinach & Pinenut Cheesy Roast

• Blood Orange Glazed Tofu

Many of Isa Chandra’s recipes use oil in cooking - I tend to cook without oil and I definitely found ways to adjust recipes to be oil-free. It really depends on the recipe how you adjust it. Here are some ideas:

• When sautéing, replace oil with a couple splashes of water or vegetable broth in a nonstick pan (and keep a bit close for quick replenishing!).

• When baking or roasting in the oven, you can omit the oil all together.

• An air fryer (no oil) is another great way to get more of a deep fried texture with no oil, when appropriate.

• In cooking (versus baking), when oil is called for within the recipe, you can often omit it without missing it or replace it with water or vegetable broth, or bit of nut butter for a creamier substitution (like cashew or almond), to keep up the moisture.

• In baking there are soooo many great options – applesauce, mushed bananas, canned pumpkin or squash, nut butters, or you can increase a bit of non-dairy milk and liquid sweetener (like maple syrup).

(Why would I cook without oil? We'll explore this more in future posts, but I prefer to get healthy fats from whole food sources like nuts, seeds, beans, avocados and olives directly, where you get the benefit of the whole food, not just a concentrated, isolated portion. Oils may come from plant foods, but it doesn't quite mean they are an everyday health food.) 

The more you work with new ingredients, the easier it will be to eye which tastes replace well and how much to use. You may not want to experiment for the first time on your holiday meals, so consider doing some testing in advance. Last holiday season I made a number of these recipes no oil and they were still crazy delicious. Following the recipe to a T will also surely satisfy your holiday taste buds or check out the next book that is entirely whole food plant-based (no oil and all). 

(One more quick note - if you're interested, be sure to check the Apple iBooks and Amazon Kindle prices to get it quicker and at the time of posting both had great prices!)

Happy Herbivore Holidays & Gatherings by Lindsay S. Nixon (whole food, plant-based)

Happy Herbivore Lindsay Nixon is the queen of simple, delicious, wholesome, affordable whole food, plant-based recipes. I was ecstatic when this holiday cookbook came out as Lindsay makes any dish easy to prepare without worrying about the animal products or oil, and she's great about making it easy to follow with super common ingredients and early preparation tips for a smooth holiday. HH Holidays & Gatherings has a quick icon key to help you recognize which recipes will take less than 30 minutes, which are or can be gluten or soy free, those you can prep for or make ahead, and which travel well. Awesomeness. This book will help you cover the winter holidays in a simple, delicious, budget-friendly way and keep on reading to check out ideas for other special occasions throughout the year such as casual parties, brunch, romantic and kid-approved occasions, Easter and Passover.

Happy Herbivore also has you covered for holiday main course magic. Dishes to check out -

• Thanksgiving Loaf

• Stuffed Acorn Squash

• Portabello Pot Roast

• Swedish "Meatballs"

• West African Peanut Stew

• Lasagna

These first two books aren't all main courses - make sure to check out their ideas for sides and desserts! MMM! :) 

Vegan Chocolate: Unapologetically Luscious and Decadent Dairy-Free Desserts
by Fran Costigan (vegan)

If you want to go whole next level with your vegan (holiday and any day) desserts, Fran Costigan can take you there. Vegan Chocolate has a huge assortment of recipes for chocolate cakes, truffles, cookies, frozen desserts, pies, tarts, puddings and beyond. Vegan dreams are made of these desserts;). Fran's recipes generally take more ingredients and perhaps more effort than generally needed for the earlier two books but if you're more of a dessert foodie and like a challenge with a big reward, Vegan Chocolate can bring you some serious holiday joy.

Ok, now that we have dessert out of our system, back to the centerpiece. One of my favorite plant-based chefs, Dreena Burton of Plant-Powered Kitchen, posted some mouth-watering recipes for the holiday season main courses this year. If you're not ready to purchase a book, here's a quick click to check out Dreena and a few plant-centered holiday recipes - Instead of Turkey by Plant-Powered Kitchen. [Also if you're looking for an oil free pie crust, this was my go to for all pies last year (regardless of the filling author!) - Dreena's The Great Pumpkin Pie! I've never made anything from Dreena's recipe file that I haven't loved!]

While I always have preferred some of the heartier bean/veggie/nut/grain based main courses for the holidays, there are still some great options that more closely resemble a traditional turkey or ham if that's your preference. Almost any local major grocery or health food store will have options, including Trader Joe's and, of course, Whole Foods is a great one to shop for many of the vegan meat products on the market. Keep an eye out for products from Field Roast and Tofurky for particularly holiday centered offerings like faux turkey, ham, or sausages. Although if you're gluten-free or soy-free or have any allergy or sensitivity, be sure to check ingredients before you purchase. Many of these types of products are made with wheat or soy.

One more note! If you aren't quite ready to make a full plant-based meal yourself, Whole Foods has started making entire vegan feasts that you can order. They sold out early for Thanksgiving, so be sure to visit their website or call soon if you're interested in the whole holiday package! The meal includes: Mustard-Glazed Cauliflower, Lentil-Mushroom Stuffing, "Cheesy" Rutabaga and Potato Mash, Sauerkraut-Roasted Rainbow Carrots, Chocolate Toffee Mini Cake. The following link will take you to the online order form, you may need to make sure your page is set to your local Santa Barbara Whole Foods, however, before you order.

• Whole Foods Vegan Holiday Vegan Meal for 2 ($39.99)

Wishing you a hearty, healthy, yummy, veggie-filled end to 2017! Enjoy!