Going dairy-free or enjoying a vegan diet doesn't mean you can't still enjoy the flavors of cheese! While not exactly like cheese, this easy almond milk cheese makes a tasty alternative.

It's got the flavors of vegan cheddar cheese and goes perfectly with a glass of wine or used in your favorite recipes made with cheese.

Updated: This post was originally published in October 2020 and has been updated with new photos and additional content.

Two foods are hard to live without - bread and cheese. Add in a glass of wine, which is heaven for most of us!

So how can you manage a vegan diet without cheese? You make it yourself!!

The vegan cheese market has improved over the past few years, but nothing beats the taste of homemade "nut" cheese.

Serve this homemade vegan cheese on a platter for guests to snack on! It also works great in this Vegan Roasted Shiitake BLT with Cheddar Cheese.

💚 Why You Will Love This Recipe

• Flexible recipe. Use another variety of nut or grain milk to make cheese, but almond milk is a favorite.
• A tasty way to reduce the dairy you eat on a daily basis.
• Serve it up in various recipes, or enjoy it on its own!

🛒 Ingredients

Making almond milk cheese isn't hard, but it uses a few ingredients you may not be as familiar with. Let's take a look at the highlights.

• Almond milk: I highly recommend making your own nut milk, but if you are short on time, you can use store-bought nut milk. My favorite is the Pacific Foods brand, but the 365 Whole Foods brand works well also. You can also make this with cashew milk with great results.
• Thickener: We are using a combination of agar flakes and arrowroot flour to make this vegan cheddar cheese. The agar flakes will make it firm, while the arrowroot will give it a creamier consistency. These can be found online or in many eco-friendly grocery stores or markets. Cornstarch is an easy swap for arrowroot flour; you can use pectin powder instead of agar.
• Chickpea flour: Gives the cheese its structure. You can find it in many large grocery stores or health markets, but you can also use tapioca or cassava flour instead.
• Nutritional yeast flakes: This will give the mixture its cheesy flavor and a bit of color.
• Canola oil: It's a great neutral flavored oil for making cheese. You can swap it with another oil, such as olive oil, but it mustn't have any flavor.
• Brown rice vinegar: A mild vinegar that gives vegan cheddar cheese a bit of tang, similar to regular cheese. You can swap this with apple cider vinegar if you don't have it.
• Spices: Sea salt and garlic powder will flavor the vegan cheese.

🤔 What is Agar Agar?

Agar agar is a plant-based gelatin that's derived from seaweed. In stores, it is usually sold in flakes or powder. It is used by vegans as a thickening and gelling agent. It thickens more than other plant-based ingredients making food firmer, similar to Jell-O.

It's often available in health food and Asian specialty stores. In supermarkets, it is often packaged by packaged sea vegetables such as Kombu and Wakame.

TOP TIP: This vegan cheese recipe is based on using agar flakes, but if you only have powder, use less. According to VegFAQs, the powder is more potent but is the same thing, just in a different form. I suggest using between 2-3 tablespoons of the powder if using it instead of the flakes.

🌿 Variations

Here are a few of my favorites if you're looking for more ways to flavor your vegan cheddar cheese. Add these to the cheese mixture at the end of the final cooking time before pouring it into your mold.

• Smoked vegan cheddar cheese: Add some smoked paprika or liquid smoke to the mixture.
• Heat or spiciness: Add red pepper flakes or cayenne in the desired amount.  
• Herbs: Turn it into a vegan herb cheese with any combination of fresh herbs such as dill, rosemary, oregano, and thyme. 
• Umami: For savory flavors, add a mellow white miso. 
• Extra cheesy flavor: Add more nutritional yeast to achieve the desired level of cheesiness.
• Want more yellow-orange color? Add turmeric until you reach the desired color.
• Pepperjack cheese: Add diced jalapenos or another favorite chile.

✅ How to Make Almond Milk Cheese

1. Strain and rinse soaked almonds. Place in a high-speed blender with 4 cups water and process for 90 seconds.
2. Pour the mixture through a nut milk bag into a measuring cup to remove the pulp. Set aside the pulp for other uses.

3. Heat two cups of almond milk and the agar to a boil in a medium pot. Once it boils, reduce the heat, and cook for five minutes.
4. Combine the arrowroot, flour, nutritional yeast, salt, and garlic powder in a medium bowl. Mix the remaining cup of almond milk, oil, and vinegar in a small container and whisk into the dry ingredients.

5. Add the flour and arrowroot blend to the agar mixture and cook on low heat for 3 – 5 minutes until it has thickened.
6. Pour into silicone molds (or scoop) and refrigerate for 30 minutes until firm.

❄️ How to Store

Making vegan cheese with almond milk is perfect for making large batches for meal prep.

• Refrigerator: Store in the fridge for up to five days.
• Freezer: Wrap it well and store it in an airtight container for up to 3 months. When you need cheese again, defrost it for one hour in the refrigerator, and you are ready to enjoy!

🍽️ How to Serve and Use Leftovers

• Keep things simple and serve it with your favorite crackers or bread.
• Spread it on a toasted bagel or toast for a quick breakfast.
• It works great on sandwiches or wraps.
• Serve it, drizzled with olive oil, and sprinkle with some fresh chopped herbs or your favorite seasoning blend.
• Enjoy it with some grapes and pretzels for a healthy snack.
• Add it to your favorite burrito and plant-based tacos.

👩🏻‍🍳 Expert Tips and FAQs

• If you use store-bought almond milk, you will need three cups to make one batch of vegan cheese.
• Save time for later and make a double batch.
• Watch closely as your vegan cheddar cheese cooks and stir to keep it from burning.

➕ More Vegan Appetizer Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Vegan Cheddar Almond Milk Cheese

Vegan Cheddar Cheese Recipe is a healthy alternative to milk based cheddar cheese. It is delicious to use in soups, sandwiches and salads. 

Course Lunch

Cuisine Healthy

Diet Low Lactose, Vegan, Vegetarian

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Servings 10 Servings

Calories 174kcal

Author Chef Cindy

Equipment

• Blender

Ingredients

• 1 cups almonds soaked overnight
• 3 cups water
• 6 tablespoons agar flakes
• 6 tablespoons arrowroot
• 3 tablespoons chickpea flour
• ¼ cup nutritional yeast flakes
• ¼ cup neutral oil canola
• 1 tablespoon brown rice vinegar
• 2 teaspoons sea salt
• 1 tablespoon garlic powder

Instructions

• Strain and rinse almonds. Place in a blender with 3 cups of water and process on high speed for 90 seconds.
• Squeeze through a nut milk bag and into a measure cup to remove almond meal. Set aside to reuse in another recipe.
• In a medium pot, add 2 cups almond milk and agar flakes. Bring to a boil, reduce and cook for 5 minutes.
• Meanwhile, combine the dry ingredients in a medium bowl - arrowroot, chickpea flour, nutritional yeast, salt, garlic powder. Mix 1 cup almond milk, oil, brown rice vinegar in a measuring cup. Whisk into the dry ingredients.
• Add this starch blend to the agar mixture in the pot and cook on low heat for 3 - 5 minutes until it has thickened.
• Pour or scoop into a silicone muffin mold or glass pyrex container and refrigerate for 30 minutes until firm.

Notes

• If you will be using store-bought almond milk, you will need three cups to make one batch.
• Watch closely as your vegan cheddar cheese cooks and constantly stir to keep it from thickening too much or burning.
• Add additional nutritional yeast flakes for an even cheesier flavor.
• Save time and make a double batch. You can refrigerate or freeze it for later use. 

Nutrition

Serving: 10g | Calories: 174kcal | Carbohydrates: 12g | Protein: 4g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Sodium: 474mg | Potassium: 190mg | Fiber: 3g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 0.01mg | Calcium: 63mg | Iron: 1mg

The post Vegan Cheddar Almond Milk Cheese appeared first on The Mindful Fork.

For all of the chocolate and almond lovers in the world, this torte dessert is for you! Almond torte is a rich, flourless cake topped with delightful chocolate icing made with almond butter. It’s a torte cake that’s a nutty, heavenly delight. 

Updated: This post was originally published in February 2020 and has been updated with new photos and additional content.

This torte dessert is one of the best desserts to serve guests, bring to a dinner party, or share with your loved ones on holidays!

An almond flour torte that’s topped with rich, nutty, chocolatey icing! Serve it up with a drizzle of raspberry coulis on the plate, and it is sinfully delicious! 

If you love desserts, you might also enjoy this vegan strawberry galette or fresh strawberry sorbet.

💚 Why You’ll Love This Recipe

• Almond torte is made with almond flour, making it a tasty gluten-free option everyone will love!
• A great dessert to serve up for special occasions and holidays.
• Chocolate + almonds + raspberry! It’s a classic flavor combination that really works.

💭 What is a Torte?

A torte is a special kind of cake made with a small amount or zero flour. Usually, it is made with ground nuts, eggs, sugar, and flavorings to give it structure and flavor.

In this torte recipe, there is no flour. Instead, it uses ground almonds, or you can use store-bought almond flour to make things easier.

❔What is a Coulis?

A coulis is a general term used to indicate a thick sauce made from purée. In this recipe, we are making a raspberry coulis by pureeing frozen raspberries.

🛒 Ingredients

This recipe has three different parts: the coulis, torte, and chocolate icing. For the most part, all the components are made with simple, easy-to-find ingredients. Let’s take a look at the highlights.

• Organic cane sugar: This type of sugar delivers better flavor, and since it’s less processed, it retains some of the nutrients of the sugar cane. I highly recommend it, but you can also use regular sugar if desired.
• Raspberries: You want to have some fresh raspberries for garnish, but the raspberry coulis can be made with frozen raspberries.
• Almond flour: Making your own almond flour using fresh almonds is best in this recipe. In a pinch, you can use almond flour.
• Maple syrup: Used to sweeten the cake and the nut butter icing. For the best flavor, use real maple syrup.
• Flavoring: We will be using almond extract and vanilla extract. Try to use pure extracts if possible.
• Cocoa powder: A great pantry staple to make the simple chocolate icing for the almond torte.

For the full list of ingredients and the quantities you need, check the recipe card further down the page.

🌿 Substitutions and Variations

• Vegan: If you want to make this cake vegan, substitute the eggs with egg replacer, flax eggs, or whatever your preferred egg substitute is for baking.
• Raspberries: You can swap the raspberries for another berry if desired or even use mixed berries. 
• Almond flour: I highly recommend making your own almond flour as detailed in the instructions. But if you are tight on time, using store-bought almond flour works too.

📋 How to Make Homemade Almond Flour

It's super easy to make almond flour at home. All you need are raw almonds.

1. Boil the almonds in hot water for about a minute.
2. Rinse with cool water.
3. Remove the skins by sliding them off individually.
4. Dry the almonds with a towel.
5. Grind in a food processor until they are of flour texture. 

✅ How to Make Almond Torte Cake

Let's break this down and look at how to make this recipe step by step. Check the recipe card for detailed instructions.

Step 1: Make the Raspberry Coulis

I prefer making the coulis first, so it gives the sauce plenty of time to set up while I make the rest of the dessert torte. You can even make this part of the dessert in advance if it makes life a bit easier.

1. Heat the sugar and water in a small saucepan over medium heat. Give it a stir every now and then and cook until all the sugar dissolves.
2. Combine the frozen raspberries with the sugar and water mixture in a blender and puree.
3. Strain the mixture through a fine mesh sieve to remove any of the raspberry seeds.
4. Allow the mixture to cool and then refrigerate until ready to use.

Step 2: Bake the Gluten-Free Almond Cake

1. Before you get started mixing, preheat the oven and oil and flour an 8 ½-inch springform pan. You can also cover the bottom of the pan with parchment paper to make the cake easier to remove.
2. The easiest way to make the parchment paper fit is to trace around the bottom of the springform pan and then cut it out.

3. Combine the almond flour, eggs, maple syrup, and almond extract in a food processor. Process until the mixture is smooth.
4. Transfer the torte batter to the springform pan and bake for 20 minutes or until the torte is firm to the touch and golden brown.

Step 3: Make the Chocolate Nut Butter Icing

1. While the cake is baking, make the icing and also clean the raspberries and dry them very well.
2. Combine the maple syrup, almond nut butter, and vanilla extract in a food processor and process until smooth and creamy.

Step 4: Assemble the Almond Torte

1. Let the torte cool in the pan for a few minutes. Then detach the pan and take off the parchment paper.
2. Transfer the torte to a serving plate by placing the plate on top of the cake and flipping it over.
3. Let the cake cool completely, about 30 min, before adding the icing.
4. Pour the icing directly into the middle of the torte and just let it flow naturally down the side of the torte. You can use a spatula or the flat side of the knife to help move it along to the edges.

5. To decorate the plates, transfer the raspberry coulis to a pour bottle or measuring cup so that you can pour it onto the plates. This is your time to get creative and have fun decorating the plates with the raspberry sauce.

6. Finish off the torte cake with some fresh raspberries! Time to dig into a piece ...so delicious!!

❄️ How to Store 

• Make ahead: I usually enjoy this fresh dessert, but if time is tight, you can bake the torte in advance and add the icing later. Wrap it well and store it in the freezer for up to one month. Allow it to thaw on the counter for several hours, and then continue with adding the icing. The raspberry coulis can also be made ahead and stored in the freezer, but the chocolate nut butter icing is best made fresh.

• Leftovers: Store the leftover cake at room temperature for up to three days. Make sure it's well-wrapped or in an airtight container.

• Freeze: I don't recommend freezing the cake after icing it! See the above "make ahead" for freezing instructions for the naked torte.

🔪 Helpful Kitchen Tools & Gadgets

Making this recipe is much easier using a food processor. It’s really pretty much necessary since it’s used for all three components of the torte dessert.

Bake your almond gluten-free torte in an 8.5-inch springform pan. This type of pan makes it much easier to remove the cake after baking. If you use a regular round cake pan, be sure it is extremely well-oiled and floured before adding the cake batter.

Other baking basics: You will need measuring cups and spoons, a liquid measuring cup, and a spatula.

👩🏻‍🍳 Expert Tips and FAQ

• Make sure to oil and flour your pan very well to keep the cake from sticking, and if possible, use parchment paper.
• Use a squeeze bottle to decorate the plate with the raspberry coulis. You will have the most control over decorating when you use a squeeze bottle.
• Allow the cake to cool before adding the icing. Otherwise, it may slide off the cake completely.

🌎 Sustainability Suggestions 

Whether baking a delicious Almond Torte or cooking up a hearty soup, it’s important to consider the environmental impact of the equipment and ingredients you use when making a new recipe. 

Check out The Mindful Fork’s Resources page for recommendations on what to look for when purchasing things you’ll need, like equipment, tools, and spices.

➕ More Dessert Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

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Chocolate Almond Torte with Raspberry Coulis

For all of the chocolate and almond lovers in the world, this torte dessert is for you! Almond torte is a rich, flourless, cake topped with a delightful chocolate icing made with almond butter. It’s a torte cake that’s a nutty, heavenly delight. 

Course Dessert, Gluten-Free

Cuisine Vegan

Prep Time 20 minutes

Cook Time 20 minutes

Cooling time 30 minutes

Total Time 1 hour 30 minutes

Servings 10 Servings

Calories 618kcal

Author Chef Cindy

Equipment

• Food Processor
• Spring Form Pan

Ingredients

Raspberry Coulis

• ½ cup organic cane sugar sifted
• 3 tablespoon water
• 12 oz frozen raspberries

Almond Torte

• 3 cups almond flour
• 6 eggs
• 1 cup maple syrup
• 1 teaspoon almond extract

Chocolate Nut Butter Icing

• 1¼ cups maple syrup
• ¾ cup almond nut butter
• ¾ teaspoon vanilla extract
• ¾ cup cocoa powder sifted
• 1 cup fresh raspberries

Garnish

• 1 package fresh raspberries

Instructions

Raspberry Coulis

• Heat the sugar and water in a small sauce pot over medium heat, stirring occasionally until the sugar dissolves completely, about 5 minutes.
• Put the raspberries and sugar water mix in a blender and puree.
• Strain the mix through a fine mesh sieve to remove any of the raspberry seeds. Let cool and refrigerate until ready to use.

Almond Torte

• Preheat oven to 350°.
• If preparing fresh almond flour, see post for tips.
• Add to food processor - almond flour, eggs, maple syrup and almond extract. Process until smooth.
• Oil and flour a 8 ½ inch spring form pan. *Cover the bottom of the pan with parchment paper for easier removal.
• Bake for 20 minutes or until the torte is firm to touch and golden brown.

Chocolate Nut Butter Icing

• In food processor, blend until smooth - maple syrup, almond nut butter and vanilla extract.

Assemble the Torte

• Pour the chocolate icing over the top of the cooled torte. Decorate with fresh raspberries.
• Transfer the chilled coulis to a squeeze bottle and decorate the plates.
• Serve up the almond torte and enjoy!

Notes

• Make sure to oil and flour your pan very well to keep the cake from sticking, and if possible use parchment paper.
• Use a squeeze bottle to decorate the plate with the raspberry coulis. You will have the most control over decorating when you use a squeeze bottle.
• Allow the cake to cool before adding the icing. Otherwise it may slide off the cake completely.

Nutrition

Serving: 1g | Calories: 618kcal | Carbohydrates: 79g | Protein: 16g | Fat: 31g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 98mg | Sodium: 48mg | Potassium: 509mg | Fiber: 11g | Sugar: 58g | Vitamin A: 158IU | Vitamin C: 12mg | Calcium: 249mg | Iron: 4mg

The post Chocolate Almond Torte with Raspberry Coulis appeared first on The Mindful Fork.

This lentil and chickpea soup is a tasty vegan soup easy enough for weeknights! In just a little more than 30 minutes, you have a delicious sweet and savory soup that beats a store-bought soup any day! 

The combination of sweet potatoes, chickpeas, and lentils is delicious! They are the perfect blend of ingredients in this hearty vegan red lentil soup. 

What's more perfect in the fall/winter months than to get comfy on your couch with a hot bowl of chickpea lentil soup while watching Netflix? 

If you’re on the hunt for more soups to make, check out vegetarian potato leek soup and chickpea orzo soup.

💚 Why You’ll Love This Recipe

• Full of hearty, satisfying ingredients, including chickpeas, red lentils, and sweet potatoes.
• One bowl meal that’s great on its own or with some bread or an easy salad.
• A healthy chickpea sweet potato soup that’s naturally vegan and gluten-free.
• Great for meal prep.

🛒 Ingredients

Let's take a look at the simple ingredients needed to make a pot of lentil chickpea soup.

• Aromatics: We use a base of leeks, onions, garlic, and celery to create a depth of flavor in the soup.
• Sweet potatoes: The lightly sweet flavor balances out and blends well with the other seasonings in lentil chickpea soup.
• Vegetable broth: Cooking soups with vegetable broth adds more flavor to the soup than using water.
• Red lentils: This recipe uses dry red lentils, a type of lentil that cooks quickly.
• Chopped tomatoes: I really enjoy cooking with Pomi chopped tomatoes, but you can also use canned tomatoes too.
• Spices: Fresh ginger and coriander add earthy, pungent flavors to this lentil and chickpea soup.
• Chickpeas: Use canned or cooked chickpeas. You can even cook dried chickpeas in the instant pot to use in this recipe.
• Lemon juice: Added after cooking for a bit of bright flavors to the soup, which makes everything taste better.
• Cilantro and parsley: Stirred in for flavor right at the end plus some extra cilantro to sprinkle on top.
• Cashew cream: I use my recipe for all-purpose cashew cream. 
• Harissa: This spicy red pepper adds a bit of spiciness to the soup that really works. You can also use another ground red pepper if desired.

✅ How to Make Chickpea and Lentil Soup

This vegan chickpea soup recipe goes together quickly and easily using an Instant Pot. Here’s an overview of what goes into the process. 

Prefer cooking on the stove? The instructions are in the recipe card along with detailed instructions for the full recipe.

1. Heat the olive oil using the saute function on the Instant Pot. Add the onion and cook for 5 minutes. 
2. Next, add the leek, garlic, celery, and salt to the pot and cook until the veggies soften.

3. Add the sweet potatoes, broth, lentils, tomatoes, water, ginger, coriander and chickpeas to the Instant Pot. 

5. Cover with the lid and set it to cook on high pressure for 5 minutes, then release the pressure manually. 
6. After carefully removing the lid, add the lemon juice, cilantro, and parsley. Add salt and pepper to taste.

7. Ladle into bowls and top with cashew cream, a sprinkle of chopped cilantro, and a dash of harissa on top for an extra kick of heat!

🍽️ What to Serve with Red Lentil Chickpea Soup

Since this soup is basically a meal in a bowl, you won't need much to turn it into a meal! Here are some of my favorites.

Bread: A simple side of homemade cornbread or store-bought crusty bread goes great with a bowl of hot soup.

Salad: Pair it with a simple salad such as this vegan Caesar salad or a grilled peach salad.

Sandwich: Half a sandwich and a cup of soup make a filling lunch. Try this one with a chickpea tuna salad or a vegan BLT.

❄️ How to Store

Leftovers are great, especially when it comes to soup. Have a cup for lunch with a salad. It's even great as a starter for dinner a couple of days after. 

• Refrigerator: Store any leftover soup in the fridge for up to five days. 

• Freezer: Leftover soup holds up well for freezing. Just double the amount you planned to make for your meal. Let the soup cool to room temperature for about 30 minutes. Then place the leftover soup in a freezer-safe container. It will store well for up to 3 months. Thaw frozen soup out in the refrigerator overnight before reheating.

• Reheat: Return the soup to a pot and add a little water or broth since it tends to thicken after being refrigerated. 

🔪 Helpful Kitchen Tools & Gadgets

This hearty vegan red lentil soup recipe is incredibly quick and easy to make, especially when using an Instant Pot. 

To save money and reduce waste, cook dry garbanzo beans in the Instant Pot instead of using canned ones. This should be done in advance of making the soup. 

You’re also going to need some basic kitchen tools, including a knife and cutting board for chopping the vegetables, a wooden spoon for stirring, and some measuring cups and spoons.

💸 Money Saving Substitutions

• Swap the canned chickpeas. You need cooked chickpeas when making red lentil and chickpea soup. I find buying chickpeas from the bulk bins is a great way to save money but is also a more sustainable method of buying ingredients since it avoids cans or plastics. 

• Make homemade cashew cream rather than purchasing a store-bought version.

♻️️ Zero-Waste Tips

Save the leek greens! Since you only need the white part but have to buy the whole thing, they’re often left sitting around unused.

Give them a rinse and store in the freezer until you’re ready to make some homemade vegetable broth. They work great to add flavor to broths. 

❓FAQ

➕ More Easy Soup Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Red Lentil and Chickpea Soup with Sweet Potatoes

This lentil and chickpea soup is a tasty vegan soup easy enough for weeknights! In just a little more than 30 minutes, you have a delicious sweet and savory soup that beats a store-bought soup any day! 

Course Dinner, Soup

Cuisine Vegan

Diet Vegan, Vegetarian

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Servings 8 Servings

Calories 223kcal

Author Chef Cindy

Equipment

• Instant Pot
• Cutting board
• Knife
• Measuring cups and spoons

Ingredients

• ½ large onion diced
• 1 leek chopped (mostly white part)
• 2 garlic cloves chopped
• 2 celery stalks finely diced
• 2 tablespoons oil
• 1 teaspoon salt
• 2 large sweet potatoes peeled and cubed
• 32 ounces vegetable broth
• 1 cup red lentils rinsed
• 26 ounces chopped tomatoes I like Pomi tomatoes.
• 1 cup water
• 1 teaspoon fresh ginger grated
• 1 teaspoon coriander
• 1 cup cooked chickpeas drained
• 1 teaspoon lemon juice
• 2 tablespoons fresh cilantro chopped
• 1 tablespoon fresh parsley

Topping

• 1 cup cashew cream
• ½ teaspoon harissa

Instructions

Instant Pot Instructions

• Set the Instant Pot to the Sauté function. Heat the olive oil and add the onion. Sauté for 5 minutes and then add the leek, garlic, celery and salt. Cook for an additional 5-7 minutes until softened.
• Add the sweet potatoes, broth, lentils, tomatoes, water, ginger, coriander and chickpeas. Set the Instant Pot to high pressure for 5 minutes, then release the pressure manually.
• Add the lemon juice, 1 tablespoon cilantro and 1 tablespoon parsley. Stir and season with desired salt and pepper.
• Ladle into bowls and top with 1 tablespoon of cashew cream and a sprinkle of chopped cilantro. Add a dash of harissa on top for an extra kick of heat!

Stove Top Instructions

• Heat the olive oil over medium heat and add the onion. Sauté for 5 minutes and then add the leek, garlic, celery and salt. Cook for an additional 5-7 minutes until softened.
• Add the sweet potatoes, broth, lentils, tomatoes, water, ginger, coriander and chickpeas. Cover with a lid and cook for 20-25 minutes on low heat.
• Add the lemon juice, 1 tablespoon cilantro and 1 tablespoon parsley. Stir and season with desired salt and pepper.
• Ladle into bowls and top with 1 tablespoon of cashew cream and a sprinkle of chopped cilantro. Add a dash of harissa on top for an extra kick of heat!

Notes

Store any leftover soup in the fridge for up to five days. 

Leftover soup holds up well for freezing. Just double the amount you planned to make for your meal. Let the soup cool to room temperature for about 30 minutes. Then place the leftover soup in a freezer-safe container. It will store well for up to 3 months. Thaw frozen soup out in the refrigerator overnight before reheating.

Return the soup to a pot and add a little water or broth since it tends to thicken after being refrigerated.

Nutrition

Serving: 1bowl | Calories: 223kcal | Carbohydrates: 38g | Protein: 9g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 919mg | Potassium: 671mg | Fiber: 11g | Sugar: 7g | Vitamin A: 8621IU | Vitamin C: 14mg | Calcium: 79mg | Iron: 4mg

The post Lentil and Chickpea Soup with Sweet Potatoes appeared first on The Mindful Fork.

Once you try this Vegan Butternut Squash Mac and Cheese, you'll never crave the cheesy version again. Each creamy bite is packed with flavor and extra nutritional benefits from the butternut squash and kale. It’s easy enough to cook for weeknight dinners or meal prep for later in the week!

Updated: This post was originally published in April 2020 and has been updated with new photos and additional content.

Mac and Cheese is voted one of America's top favorite foods. Study after study showed it within the top 10! Is it because it goes so well with burgers and hot dogs - more of America's favorite foods? Or is it America's obsession with cheese? 

Whatever the reason, I wanted to make a healthier version since it is loved by so many. 

If you love cooking with butternut squash, you will enjoy these butternut squash wontons or a bowl of butternut squash soup.

💚 Why You’ll Love This Recipe

• Simple, wholesome ingredients!
• Easy to make recipe and it’s perfect for meal prep too.
• Family-friendly dish that’s loved by kids and adults.  
• Have a tough time getting kids to eat their veggies? This butternut squash mac and cheese recipe sneaks them in a bit in a dish that will entice them to eat it up!
• Nutritious side dish for any meal! 

🛒 Ingredients

Making butternut squash vegan mac and cheese is super easy using ingredients available in most grocery stores. Here's what you need:

• Pasta: Use any short pasta when making mac and cheese.
• Butternut squash: We’re using fresh butternut squash pasta in this recipe, but you can also use about 2 ½ cups of frozen squash to save some time.

TOP TIP: Not sure how to cut up butternut squash, learn more about selecting, cutting, and roasting butternut squash.

• Olive oil: A healthy olive oil that’s great for this type of cooking.
• Aromatics: Fresh onion and garlic are sautéed together to flavor the butternut squash sauce.
• Tahini: This sesame seed paste gives the sauce creaminess along with a bit of flavor. You can find it in many large grocery stores or purchase a jar from a Mediterranean specialty store or online.
• Vegetable broth or oat milk: Use whichever you prefer, but the oat milk gives the sauce a bit more creaminess.
• Nutritional yeast: Just a touch to give this vegan sauce a bit of cheesy flavor.
• Kale: Adds color and nutrition to this dish. You can also use spinach. Frozen greens work well also if you're pinched for time. Just be sure to thaw it out and squeeze it really well.

For the full list of ingredients and quantities, check out the recipe card at the end of the page.

✅ How to Make Vegan Mac and Cheese with Butternut Squash

Now we get to the good part! Let's get started cooking. Here are the main steps in making this vegan mac and cheese recipe. Detailed instructions are in the recipe card further down on the page.

1. Place the cubed butternut squash in a large bowl and toss it with the olive oil and salt. Spread it on a parchment-lined baking sheet, and bake for approximately 30 minutes, shifting the cubes around halfway through.

2. Heat the olive oil in a small frying pan and add the chopped onion. When it’s softened, add the garlic and cook for 2 - 3 more minutes. 

3. Add the kale to the pan and cook until wilted.

4. Place the veggie mixture in a food processor. Add the tahini and the broth or plant-based milk and blend until smooth.

5. Mix all the ingredients together in the pot and stir until well blended. 

6. Cook on the stove until heated, and add additional salt and pepper if needed.

7. Top the cooked butternut squash vegan mac and cheese with a bit of freshly chopped kale.

🍽️ How to Serve

• Mac and cheese is everyone’s comfort food side dish! Serve it up with burgers or for cookouts.

• Turn it into a main dish! Add a protein such as chickpeas, or crumbled tofu bacon, or use protein pasta instead of regular wheat pasta.

• The main dish goes great with a vegan Caesar salad or roasted cabbage.

🌿 Seasonal Recipe Variations

• Butternut Squash: During the fall months, you can swap the butternut squash for pumpkin when they’re plentiful or other types of squash throughout the winter season when they are their peak season.

• Kale: In the summer, swap out the kale for broccoli or zucchini. It works great to chop the broccoli into small pieces and add it to the sauce. For the zucchini, grate it first and squeeze some of the water out. Add it to the sauce and pasta, and it will cook quickly as everything heats up on the stove.

❄️ Storage Tips

Make ahead: To save a bit of time, you can roast the butternut squash ahead of time. This will save you about 40 minutes during the week.

Another option is to finish cooking the sauce, saving you even more time. Then when you’re ready to serve it up, all you need to do is cook the pasta, heat the sauce, and blend them. 

Leftovers: Store the leftover butternut squash and mac cheese in an airtight container for up to five days in the refrigerator.

Freezer: I do not recommend freezing the pasta as it will be quite mushy when thawed out, but you can freeze the sauce. To freeze the sauce, allow it to cool completely and then store it in an airtight container in the freezer for up to three months. Allow it to thaw in the fridge overnight and reheat as noted below.

Reheat: To reheat the sauce on its own, place it in a saucepan and heat over medium-low heat. Add more vegetable broth or milk as needed to thin out the sauce. Then when heated, add your hot pasta and finish the recipe.

For heating the pasta and sauce together, I recommend using a skillet on medium heat. Add a bit of liquid to give the sauce more moisture and cook until heated.

💸 Money Saving Substitutions

• Extra sauce left? Great! Use it as a cheese sauce over veggies, rice, or anything else that sounds appealing!

• Too much pasta? If you cooked extra pasta and want to repurpose it for another meal, how about making a batch of this nomato sauce for a totally different meal another day of the week?

• Looking for more dishes to use up the nutritional yeast? It will last in your pantry for quite a while, but I understand not wanting to buy products just to have them sit around. I highly recommend bang bang cauliflower and vegan turnip gratin for some other ways to use it!

❓FAQ

🌎 Sustainability Suggestions 

The carbon footprint of this recipe is 545.0 gCO₂e per serving (18.0% fair daily food emissions). That's a low carbon footprint for such a filling and hearty meal! That sounds great, right, but what does it actually mean? 

A carbon footprint is the amount of greenhouse gases, such as carbon dioxide and methane, that are produced by our daily activities and lifestyle choices. 

Things like how you heat your house, your mode of transportation to work, and even the food you choose to put into your body all contribute to your carbon footprint. 

That's why it's more important than ever to be mindful of your food choices and eat sustainably. You can learn more about how to make the transition to living more sustainably on the blog. 

➕ More Vegan Pasta Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Vegan Butternut Squash Mac and Cheese

Once you try this Vegan Butternut Squash Mac and Cheese, you'll never crave the cheesy version again. Each creamy bite is packed with flavor and extra nutritional benefits from the butternut squash and kale. It’s easy enough to cook for weeknight dinners or meal prep it for later in the week!

Course Side, Vegan

Cuisine American

Diet Vegan, Vegetarian

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings 4 servings

Calories 340kcal

Author Chef Cindy

Equipment

• Food Processor
• Baking sheet pan

Ingredients

• 1 pound pasta cooked
• 1 medium butternut squash peeled and cubed
• 1 tablespoon olive oil
• 1 teaspoon salt
• 2 tablespoons olive oil
• 1 onion chopped
• 2 garlic cloves
• ¼ cup tahini
• 1 cup vegetable broth or oat milk
• 2 tablespoons nutritional yeast
• 2 cups chopped fresh kale put aside 2 tablespoons and chop fine for topping

Instructions

• Preheat oven 375°.
• In a large bowl, toss the cubed butternut squash with olive oil and salt. Spread butternut squash on  a parchment lined baking sheet, and bake for approximately 30 minutes, shifting around halfway through.
• While roasting, heat 2 tablespoons olive oil in a small fry pan and add chopped onion. When softened, add the garlic and cook 2 - 3 more minutes. Add the kale and cook until wilted.
• Combine the butternut squash and onion & kale mix to a food processor. Add tahini, broth or plant-based milk and blend until smooth.
• After straining the pasta, mix all the ingredients together in the same pot and stir until well blended. Heat and add additional salt & pepper if needed.
• Top with 2 tablespoons freshly chopped kale.

Notes

• Make ahead: To save just a bit of time you can opt to only roast the butternut squash ahead of time. This will save you about 40 minutes during the week.
  Another option is to also finish cooking the sauce, saving you even a bit more time. Then when you’re ready to serve it up, all you need to do is cook the pasta, heat the sauce and mix it together. 
  Leftovers: Store the leftover butternut squash and mac cheese in an airtight container for up to five days in the refrigerator.
  Freezer: I do not recommend freezing the pasta as it will be quite mushy when thawed out but you can freeze the sauce. To freeze the sauce, allow it to cool completely and then store it in an airtight container in the freezer for up to three months. Allow it to thaw in the fridge overnight and then reheat as noted below.
  Reheat: To reheat the sauce on its own, place it in a saucepan and heat over medium low heat. Add more vegetable broth or milk as needed to thin out the sauce. Then when heated, add your hot pasta and finish the recipe.
  For heating the pasta and sauce together I recommend using a skillet on medium heat. Add a bit of liquid to give the sauce some more moisture and cook until heated through.

   

Nutrition

Calories: 340kcal | Carbohydrates: 40g | Protein: 10g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Sodium: 1438mg | Potassium: 1390mg | Fiber: 8g | Sugar: 11g | Vitamin A: 23905IU | Vitamin C: 91mg | Calcium: 186mg | Iron: 4mg

The post Vegan Butternut Squash Mac and Cheese appeared first on The Mindful Fork.

Vegetarian potato soup with crispy leeks is a super easy plant-based soup recipe to make any day of the week. Coconut milk gives it a luxuriously cream consistency  - no dairy required - for a soup, everyone will LOVE.

UPDATED: This collection was originally published in March 2020. It has been updated for photos and additional content.

This tasty vegan leek potato soup works great for the cooler weather of fall and winter. It’s hearty and satisfying without being too heavy. I love that it’s so easy to make and also budget-friendly. 

If you enjoy this vegan soup recipe, you might also enjoy Chickpea Orzo Soup and Celeriac Soup.

💚 Why You’ll Love This Recipe?

• Mostly hands-off cooking. This dairy-free potato soup recipe requires only a few simple steps to make. 
• All the flavor of the traditional potato leek soup with a few simple swaps. Substitute the butter with olive oil, chicken stock with vegetable broth and dairy with coconut milk.
• Perfect for meal prep. Vegetarian potato soup reheats great, travels well, and stores great in the freezer!

🛒 Ingredients

• Olive oil: A healthy oil for cooking the aromatics at the start of the recipe.
• Aromatics: We will be using a combination of onion, leeks, and fresh garlic.
• Russet potatoes: This all-purpose potato is perfect for this vegan leek potato soup. They blend up nicely in the soup without becoming too gluey.
• Seasoning: Bay leaf and fresh thyme add flavor to the soup while fresh chives are sprinkled over the top.
• Vegetable broth: Soups cook up more flavorful with vegetable broth rather than water. Use store-bought broth for speed or use homemade.
• Lemon juice: Just a bit to add some brightness to the soup’s flavor.
• Coconut milk: Use canned coconut milk for a creamier texture.
• Grape seed oil: Used for frying the leeks but you can swap with an alternative high-heat frying plant oil if you prefer.
• Garnish: With a sprinkle of red chili flakes and chopped chives!

What are Leeks?

In season from late winter through to early summer - but typically grown all year round - leeks provide a welcome bit of green as well as a pleasantly mellow alternative to onions during the colder months as part of the allium family. They are also closely related to garlic.

Leeks are delicious when eaten on their own either roasted, steamed, or sliced. Often they are cooked low and slow with plenty of salt into a soft muddle. 

However, they also form the backbone of many dishes including this vegan potato leek soup. Swap them in any recipe that calls for white, brown, or sweet onion for a sweeter, more mellow flavor.

The list of vitamins and minerals found in leeks is endless: eating more leeks is good for your digestion and will help promote gut health as they’re also packed with soluble fiber.

✅ How to Make Vegan Leek and Potato Soup

Here’s an overview of what goes into making this healthy potato soup with leeks. For detailed instructions, check the recipe card at the end of the page. 

Prep up all the veggies: Peel, clean, and cube the potatoes. Dice the onion. Trim off the root end of the leek and most of the green end. Cut the whites of the leek in half lengthwise, remove the outer layer, and slice. After slicing, rinse well to remove any dirt. 

TOP TIP: Remove and compost any discolored outer leaves on the leek and any very dark green tough tops. Rinse leeks twice. Once before cutting to remove visible dirt, but again after slicing to remove any dirt that’s hidden.

1- Heat the olive oil in a dutch oven or a large pot and cook the onions for five minutes. 2- Add the leeks and garlic and cook for an additional 5 minutes. 

3- Add the potatoes, salt, bay leaf, thyme, and vegetable broth to the pot. Partially cover with a lid and cook the soup for 30 minutes.

4- Cut and fry the leek greens: Cut the clean leek greens into 3-inch lengthwise strips (cut the strips in half lengthwise and then into strips). Make sure they are thoroughly dry. 

5- Heat the grape seed oil in a small frying pan. Add the leeks in small batches.

6- Remove with tongs when golden brown and place on paper towels to soak up excess oil. Set the fried leeks aside when done.

7- When the potato soup is done cooking, and the potatoes are tender, remove the bay leaf and thyme. Use a hand immersion blender or a mixer to puree the soup. 

8- Stir in the lemon juice and coconut milk. Heat on low until the desired temperature is reached. Season with salt and pepper to taste.

9- Ladle into bowls and top with fried leeks, chopped chives, and red chili pepper flakes.

🍽️ What to Serve with Vegetarian Potato Soup with Leeks

This soup makes an excellent starter for meals but can also be the star of the show as a main dish, or served as a side dish.

• Vegan leek potato soup works great as a soup and salad combination for meals. Serve it up with a Roasted Butternut Squash Salad or a Simple Caesar Salad.
• Kick off your meal with a bowl before serving up Stuffed Shells or Stuffed Acorn Squash.
• Pair it with a Jerusalem Artichoke Pie or a sandwich for a quick lunch.
• As a main dish, serve it up with a fresh artisan loaf of bread.

❄️ Storage Tips

Proper storage is important to reducing food waste. Here are my top tips for storing vegetarian potato soup.

• Make ahead: This potato soup works great to make ahead of time to use for meals throughout the week. After cooking, allow it to cool completely and then store it for future meals in individual containers. Store in the fridge or freezer.
• Refrigerator: Store the soup in an airtight container for up to five days.
• Freezer: Store the containers of soup in the freezer for up to three months. Allow the soup to thaw in the refrigerator overnight before reheating.
• Reheat: Return the soup to a saucepan and heat over medium heat until hot. Add more broth or coconut milk as needed if the soup is too thick.

🔪 Helpful Kitchen Tools & Gadgets

• Soup pot to cook the soup.
• Immersion blender to blend the soup directly in the pot.
• Cutting board for slicing & dicing.
• Sharp knife to prep ingredients.
• Vegetable peeler to peel the potatoes.
• Colander to rinse leeks.
• Tongs to use when frying leeks.
• Ladle to serve the soup.
• Meal prep containers to store soup for future meals.

Check out TMF's Resources for more kitchen tool suggestions!

♻️️ How to Store and Use Leeks to Reduce Waste

• Untrimmed leeks will keep well in the refrigerator for a week or two. 
• Prepped leeks will typically last 5-7 days in the refrigerator. 
• Uncooked leeks can be prepped, sliced, and frozen for use in blended soups like this one, but they don’t work well after freezing in other dishes as they give off a lot of water as they defrost and their texture may become less desirable. 
• Unless you are suffering from garden pests, leave homegrown leeks in the ground until you’re ready to eat them, until they start to go to seed at which point they should all be harvested.

❓Recipe Tips and FAQ

• Be sure to thoroughly wash the leeks. Dirt hides easily and nothing is worse than grit in your soup.
• Save your veggie scraps when prepping and add them to your compost.

🌎 Sustainability Suggestions 

When it comes to the environmental impact, leeks are considered sustainable, using a relatively low amount of water to grow (39 gallons per pound), and only producing 1.6kg of Co2 per 1 kg of leeks. 

They don’t cause any damage to the land they’re grown in as long as they are grown organically without the use of GMOs or chemical pesticides. 

Remember to buy locally if possible to support local agriculture, as well as organically! 

More Vegan Soup Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Vegetarian Potato Soup with Crispy Leeks

Vegetarian potato soup with crispy leeks is a super easy plant-based soup recipe to make any day of the week. Coconut milk gives it a luxuriously cream consistency  - no dairy required - for a soup everyone will LOVE.

Course Soup

Cuisine Vegan

Diet Gluten Free, Vegan, Vegetarian

Prep Time 15 minutes

Cook Time 40 minutes

Total Time 55 minutes

Servings 6 servings

Calories 320kcal

Author Chef Cindy

Ingredients

• 2 teaspoons olive oil
• ½ large onion 1 cup, diced
• 2 leeks 1 leek set aside for frying
• 1 garlic clove optional, chopped
• 5 medium russet potatoes 5 cups
• 1 teaspoon salt
• 1 bay leaf
• 3 sprigs thyme
• 6 cups vegetable broth
• 1 teaspoon lemon juice
• 1 cup coconut milk
• 3 tablespoons high heat grape seed oil
• 1 tablespoon chives chopped
• 1 teaspoon red chili pepper flakes

Instructions

• Peel, clean & cube the potatoes. Dice onion. Trim off the root end of the leek and most of the green end. Cut the leek in half lengthwise. Remove the outer layer and slice. Rinse well. 
• Heat 2 tablespoons olive oil, in a dutch oven or a large pot. Cook onions for 5 minutes, then add leeks and garlic. Cook for an additional 5 minutes. 
• Add the potatoes, salt, bay leaf, thyme and vegetable broth. Partially cover and cook for 30 minutes.
• While the soup is cooking, cut and fry the leeks - Clean and trim the leek the same as in Step 1. Cut the leek into 3 inch lengthwise strips (cut in ½ lengthwise and them into strips). Dry the leeks thoroughly. Heat 3 tablespoons grape seed oil in a small fry pan. Add leeks in small batches, remove with tongs when golden brown and place on paper towels to soak up excess oil. Set the fried leeks aside when done,
• When potatoes are done, remove the bay leaf and thyme. Use a hand immersion blender or a mixer to puree the soup. Stir in the lemon juice and coconut milk. Heat on low until desired temperature is reached. Season with salt and pepper to taste.
• Ladle into bowls and top with fried leeks, chopped chives, and red chili pepper flakes.

Notes

*Cooks in half the time using an Instant Pot 

• Be sure to thoroughly wash the leeks. Dirt hides easily and nothing is worse than grit in your soup.
• Save your veggie scraps when prepping and add them to your compost.

Nutrition

Calories: 320kcal | Carbohydrates: 41g | Protein: 5g | Fat: 17g | Saturated Fat: 8g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Sodium: 1348mg | Potassium: 883mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1022IU | Vitamin C: 15mg | Calcium: 51mg | Iron: 4mg

The post Vegetarian Potato Soup with Crispy Leeks appeared first on The Mindful Fork.

Looking for ways to reduce food waste, then try these Quick Pickled Watermelon Rinds during watermelon season. The best is, no jarring skills or special equipment is needed with this recipe! Within 2 days you'll have sweet, tangy, and crunchy rinds to munch on as a snack, appetizer, or as a great addition to a salad!

💚 Why You'll Love This Recipe

What foods jump into your mind when you think of summer? My mind instantly goes to watermelon, corn on the cob, and tomatoes! While many of my favorite recipes include watermelon - watermelon gazpacho, watermelon salsa, and watermelon cosmos - that can leave lots of rinds to waste. Why not make use of them in this Quick Pickled Watermelon Rinds Recipe!

You'll love this zero-waste watermelon rind recipe for the sweet, tangy crunch of the rinds which is best compared to pickles. The tastes can vary on the additions you make to the brine, which leaves lots of room for creativity!

🛒 Ingredients

• Watermelon Rind - watermelon rind is the tough, outer layer of a watermelon, and is typically green on the exterior, fading to a pale white inside, before giving way to the red and pink flesh of the fruit itself.
• Apple Cider Vinegar & Water - apple cider vinegar has a distinct tang to it and is digestively healthy.
• Crystalized Ginger - crystalized ginger is sweeter than fresh ginger and a tasty ingredient to keep stocked in your pantry.
• Organic Cane Sugar - unrefined cane sugar has the full-bodied taste of sugar cane and is minimally processed.
• Fine Kosher Salt - kosher salt doesn't contain anti-caking agents which can cloud the pickling brine. If you can't find fine kosher salt, use a spice grinder to grind coarse salt.
• Star Anise Pod - gives a sweet, licorice-like hint of flavor.
• Cinnamon Stick - is always a great addition to hot liquids for extra flavor and health benefits.
• Bay Leaves - a great addition to pickling brine, soups, broths, and teas.
• Peppercorns - a versatile spice that is flavorful and commonplace for most recipes whether ground or whole.

✅ How To Make Quick Pickled Watermelon Rinds

Making pickled watermelon rinds requires three stages:

Stage 1 - cut watermelon rind into cubes, Stage 2 - measure, prep and cook brine, Stage 3 - refrigerate and pickle for 24 hours

Stage 1: How To Cut A Watermelon

1. To get started, rinse the watermelon well under running water to remove any dirt. Dry and set it up on a large cutting board and knife.
2. Using a sharp knife, slice the watermelon in half crosswise. Place the cut side down of one half and start slicing from one side to the other. Turn the watermelon and repeat slices to create cubed watermelon sticks.
   

Quick Tip: If you aren't familiar with how to cut a watermelon, it can be somewhat time-consuming and frustrating if not done properly. Follow these directions and you will find it easy and rewarding as you will end up with perfectly sized watermelon cubes for use in other recipes.

3. Lay sections of cubed sticks down, cutting watermelon into separated cubes of bright pink flesh and rinds with a little flesh.
4. Weigh the separated rinds and cut the amount needed for the recipe.

5. For cubes without the green skin, use a knife (or peeler) to trim away the exterior leaving as much of the white part intact as possible.
6. Dependent on the size of the watermelon, cut enough rind cubes (skin and/or no skin) for pickling.

Stage 2: Measure, Prep & Cook Brine Ingredients

7. Gather the ingredients needed for pickling, measure and place in bowls for easy access.

Quick Tip: Since the amounts will vary dependent on the size of the watermelon, measure enough rinds to fill one 16 ounce glass jar. If your cubed rinds exceed that amount, increase the amount of brine you are making.

8. Place all the ingredients, including the cubed watermelon rinds, and bring to a boil. Once boiling, cook an additional minute or until the sugar is dissolved.

Stage 3: Refrigerate Pickled Watermelon Rinds

9. Ladle the ingredients into a 16-ounce glass mason jar, filling it to the top. Let it cool for 1 ½ hours, then refrigerate for 24 hours before consuming.

🌿 Recipe Variations

Get creative when pickling! Feel free to blend seasoning based on your taste buds or how you will further use your pickled watermelon rinds. Here are a few suggestions:

• Vinegar - apple cider vinegar, distilled white vinegar, champagne vinegar, rice vinegar
• Spices - allspice berries, cardamom pods, coriander seeds, cloves, ginger (fresh), juniper berries
• Sweet - brown sugar, vanilla, maple syrup
• Spicy - garlic cloves, hot peppers, mustard seeds, red pepper flakes

🍽️ How To Serve

There are many ways to use pickled watermelon rinds. These are some of my favorites!

What to serve with Quick Pickled Watermelon Rinds?

Pickled watermelon rinds go great on a cheese platter! They add a sweet & sour flavor to the mix along with some crunch! This is a great opportunity to try some plant-based cheeses instead of dairy cheese to reduce your carbon footprint. Try my favorite - Miyoko's Classic Chive made with cashew milk!

Just like pickles, crunchy watermelon rinds taste great as a snack!

Pickled watermelon rinds are a great addition to a salad with a drizzle of brine and some olive oil!

You can also make Watermelon Rind Relish in just a few minutes! Simply mince your pickled watermelon rinds and use them to top vegan hot dogs, burgers, or sandwiches.

❄️ Storage Tips

It is best to store whole and sliced watermelon in the refrigerator for up to 5 days; after that, the flavor will begin to diminish. If not using your fresh watermelon within those few days you can freeze, cook, or juice watermelon leaving none left to waste.

Pickled watermelon rinds can last in the refrigerator for about 4 to 6 weeks. After a month they will lose that wonderful crunch, but they are safe to eat.

Short on time to make this recipe, you can freeze fresh watermelon rinds. Place them in a reusable freezer bag, squeeze out all the air from the bag, and seal it tightly. Place the bag in the freezer for up to one year. When ready to use, defrost and follow the recipe instructions.

❓FAQ's

🌎 Zero-Waste Tips

Top 5 Zero-Waste Tips For Watermelon:

1. Refrigerate watermelon once ripened - best flavor when used within 5 days
2. Use every part (flesh and rind) - great in smoothies, sautés, frozen drinks, gazpacho, preserves, ...
3. Leftovers can be separated and frozen - thaw or blend frozen for a drink.
4. Compost unused scraps - cut into smaller pieces so they decompose quicker.
5. Buy whole and slice in half - then share with a neighbor!

♻️ Sustainability Suggestions

Compost Tips

Watermelon rinds are great for compost and provide a boost of nitrogen, nutrients, and moisture to the compost pile.

• Cut chunky rinds into smaller cubes so they can decompose quicker.
• Watermelon rinds can be added to worm bins.
• Mix in with brown materials to soak up excess moisture from the rinds.
• Maintain your pile by keeping the bin covered and allow the rind to decompose.

Low Environmental Impact

Watermelon is sustainable with a low water and carbon footprint. Be sure to purchase Non-GMO and organic. Conventional watermelon is heavily sprayed with pesticides and can be harmful to wildlife and ecosystems.

Water footprint: takes 235 liters of water to produce 1 kilogram of watermelon / 28 gallons of water to produce 1 pound of watermelon.

Carbon footprint: low, 0.14 kg CO2e to produce 1 kilogram or 2.2 pounds of fresh watermelon, a car driving equivalent of 0.5 miles or 0.75 kilometers

More Pickling Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Quick Pickled Watermelon Rinds

Quick Pickled Watermelon Rinds make a wonderful crunchy sustainable snack that can be enjoyed by itself, as a side, or added to some of your favorite dishes. You'll love the sweet, tangy crunch of the rinds!

Course Appetizer, Snack

Cuisine Healthy

Diet Low Calorie, Vegan

Prep Time 20 minutes

Cook Time 5 minutes

Servings 8 Servings

Calories 264kcal

Author Chef Cindy

Equipment

• 1 2 quart pot
• 1 16 ounce glass jar

Ingredients

• 1 seedless watermelon medium size
• 1 cup apple cider vinegar
• 1 cup water
• ¼ cup crystalized ginger
• ¾ cup organic cane sugar
• 4 teaspoon fine kosher salt or pickling salt
• 1 star anise pod
• 1 cinnamon stick
• 2 bay leaves
• 1 teaspoon peppercorns or juniper berries

Instructions

• Slice watermelon into halves. Using either a knife or vegetable peeler, peel the green skin off the watermelon, leaving as much of the white rind as possible.
• Slice the watermelon and then further cut it into 1 inch cubes.
• Add apple cider vinegar, water, ginger, sugar, salt, star anise, cinnamon bay leaves, and peppercorns into the sauce pot. Bring to a boil then add watermelon rinds.
• Bring to a boil and cook rinds for 5 minutes. Ladle into a 16-ounce glass jar. Be sure to fully cover the watermelon with pickling juice. Let cool at room temperature for 1 ½ hours.
• Refrigerate for at least 24 hours and consume within 1 month. Always keep refrigerated.

Notes

1. The number of jars and brine needed for this recipe can vary dependent on the size of the watermelon. Cover the rinds thoroughly with brine, filling the glass jar to the top.
2. Pickled watermelon rinds can last in the refrigerator for 4 - 6 weeks. They will get less crunchy the longer they pickle.
3. Vary the brine ingredients for different flavors: use champagne vinegar for a less tart flavor than apple cider vinegar, reduce the sugar for less sweetness, or add hot peppers for a spicy kick. 

Nutrition

Calories: 264kcal | Carbohydrates: 66g | Protein: 4g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.2g | Sodium: 1172mg | Potassium: 664mg | Fiber: 3g | Sugar: 57g | Vitamin A: 3207IU | Vitamin C: 46mg | Calcium: 51mg | Iron: 2mg

The post Quick Pickled Watermelon Rinds appeared first on The Mindful Fork.

Homemade pickled jalapenos are so easy to make! I love adding these to any meals needing a little extra "kick". These refrigerator pickled jalapenos require no special equipment and are made using simple ingredients. They’re a great way to add flavor to sandwiches, salads, and soups. 

UPDATED: This recipe was originally published in April 2020 and has been updated for photos and additional content.

💚 Why You’ll Love This Recipe

• A great way to use up extra jalapenos from your summer garden.
• These jalapenos are perfect to add to all kinds of dishes to add a bit of a kick.
• Quick and easy. All you need is a handful of ingredients and about ten minutes!

🛒 Ingredients

Refrigerator pickled jalapenos are made with simple, easy-to-find ingredients.

• Jalapeños: Choose firm, blemish-free jalapenos for the best results. 
• Garlic cloves: Whole garlic cloves add mellow garlicky flavor to refrigerator pickled jalapenos.
• White vinegar: White vinegar has a clean yet sharp vinegar flavor and works great for making pickles. For a milder flavor, you can swap it with apple cider vinegar. Or use white wine vinegar or champagne vinegar for a little kick.
• Organic cane sugar: The sugar balances out the white vinegar and salt when making refrigerator pickled jalapenos.
• Kosher salt: Fine-grain kosher salt is best for clean salty flavor. It also doesn't contain anti-caking ingredients which may make the brine become cloudy over time. If you can't find fine grain, you can grind up regular kosher salt using a spice grinder into finer grains which makes it easier to dissolve in the liquid.

✅ How to Make Pickled Jalapenos

1. To get started, rinse and dry the jalapeños. Trim the stem end off and thinly slice each jalapeño.
2. In a small saucepan, add the vinegar, water, sugar, and salt. Heat over low heat, stirring occasionally until sugar is dissolved, about 5 minutes. 

3. Place the jalapenos in a 16-ounce glass jar with the garlic cloves.
4. Pour the brine over the jalapeños.

5. Set aside and let cool to room temperature, for about 30 minutes. Store in the refrigerator for up to 1 month. 

🍽️ How to Serve

Refrigerator pickled jalapenos work great added into so many different dishes and recipes! You can even use the juice to spice up salad dressings and dips!

• Try them out on Vegan "Pork" Lettuce Wraps! Yummy!
• For breakfast add them to your favorite tofu scramble or spicy rutabaga home fries.
• Add them to your favorite nachos, vegan tacos, and other Mexican faves along with some vegan sour cream.
• A great topping to add to your salads or this quinoa buddha bowl.

🌿 Recipe Variations

Dependent on the "heat" of the jalapeños, you can add additional spices or types of peppers to the pickling brine.  When adding other vegetables, the spiciness of the jalapenos infuses the pickling brine adding a hint of spiciness to them. 

• Pickled jalapenos with carrots: Slice up one medium carrot into thin slices, slightly thinner than the jalapeno peppers. Add to the jar with the jalapenos. 
• Pickled onions and jalapenos: Slice red onions or sweet onions and separate the rings. Layer them in the jar with the jalapenos. 
• Prefer whole jalapenos over sliced? No problem, leave them whole instead of slicing!
• Add other chilies. For a more colorful jar of jalapenos consider adding in chilies in a variety of colors. Just be careful as many red and orange peppers can be quite a bit hotter than jalapenos.
• Other spices. Add in whole cumin seeds and whole peppercorns for a subtle splash of flavor!
• Want less heat? Increase the amount of sugar in the pickling brine.

❄️ Storage Tips

• Refrigerator jalapeno peppers should be stored in a well-sealed glass jar. No need for anything fancy. You can even use larger recycled jars from condiments and other jarred ingredients. Just be sure it's cleaned and washed with hot water before using.
• Do not freeze pickled jalapenos.
• To store them outside the refrigerator, you will need to follow instructions for canning pickled jalapenos.

♻️️ Zero-Waste Tips

• Start with the freshest ingredients. Since you will be storing these for up to a month you want them to be as fresh as possible to start.
• Make sure your jars are clean. We're not canning, so they don't need to be sterilized but it's important to make sure they are well cleaned before adding the jalapenos.
• Store them on a shelf in the refrigerator rather than the door. This placement will ensure they are stored at a colder temperature.
• A one-month shelf life is just an estimate. Keep an eye out for any off colors or textures and if they start to smell funny, throw them out.
• You may need two jars depending on the size of your jalapenos. If so, increase the amount of brine liquid to ensure that jalapeños are entirely covered with liquid.

❓FAQ

🌎 Sustainability Suggestions 

Did you know pickling helps to reduce food waste?

Let’s talk about food waste. In the United States, 30-40% of the food supply is wasted. This is perfectly good food that could have fed families in need but instead ended up in landfills. 

It also includes the waste of the soil, water, and human labor that went into getting the food to consumers. 

Most of the food waste is due to spoilage, so a good rule of thumb is to only buy as much as you need to feed yourselves and your family. This way, what you purchase won’t end up in the trash and also will save you money!

So how will pickling help this growing problem? Pickling is a great option for preserving leftover produce that may otherwise end up in the garbage. It is a practice that started thousands of years ago when modern refrigeration didn’t exist. 

As long as you have salt and a basic vinegar, you can be as creative as you want when it comes to what you want to pickle and how you want to flavor it. 

More Pickling Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Refrigerator Pickled Jalapeños Recipe

Homemade pickled jalapenos are so easy to make! I love adding these to any meals needing a little extra "kick". These refrigerator pickled jalapenos require no special equipment and are made using simple ingredients. They’re a great way to add flavor to sandwiches, salads, and soups. 

Course condiment

Cuisine Vegan, Vegetarian

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings 1 16-ounce jar

Calories 177kcal

Author Chef Cindy

Ingredients

• 10 jalapeños
• 2 whole garlic cloves peeled and smashed
• 1 cup distilled white vinegar
• 1 cup water
• ⅓ cup organic cane sugar
• 1 teaspoon fine kosher salt

Instructions

• Rinse and dry the jalapeños. Trim the stem end off and thinly slice each jalapeño. Place them in a 16-ounce glass jar with the garlic cloves.
• In a small saucepan, add the vinegar, water, sugar, and salt. Heat over low heat, stirring occasionally until sugar is dissolved, about 5 minutes. Pour the brine over the jalapeños.
• Set aside and let cool to room temperature, for about 30 minutes. Store in the refrigerator for up to 1 month. 

Notes

1. Dependent on their size, ten large jalapeños may require two jars. If so, increase the amount of brine liquid to ensure that jalapeños are entirely covered with liquid.
2. Pickled Jalapeños can last up to one month in refrigeration. The longer they sit in the brine, the milder they will become. 
3. You can increase the sugar used if you desire less heat.
4. For a different flavor, you can vary the vinegar used (apple cider vinegar - try cayenne apple cider vinegar for an extra kick, champagne vinegar, white wine vinegar) or the spicing (chile peppers, rosemary sprigs, juniper berries).
5. Use kosher or pickling salt for pickling - they don't contain anti-caking agents, making the brine cloudy.
6. Can't find fine ground Kosher salt - use a spice grinder to grind further; the salt will dissolve quicker. 

Nutrition

Calories: 177kcal | Carbohydrates: 39g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1174mg | Potassium: 189mg | Fiber: 2g | Sugar: 36g | Vitamin A: 755IU | Vitamin C: 84mg | Calcium: 26mg | Iron: 1mg

The post Easy Refrigerator Pickled Jalapenos appeared first on The Mindful Fork.

Roasted butternut squash is one of those vegetables that pops into mind when thinking of the Fall Season. Learning how to roast butternut squash makes it an easy ingredient to add to recipes and use to create delicious meals.

Whether you cook it whole, cut it in half, or roast it in cubes, it's a delicious seasonal vegetable you'll enjoy cooking and adding to meals.

Updated: This post was originally published in November 2019 and has been updated with new photos and additional content.

I recommend you explore some of the helpful tips we've added, but you are welcome to jump to the recipe and get cooking. Don't forget to leave a starred rating within the recipe!

💚 Why You'll Love This Recipe

• Roasting in the oven is a reliable and popular cooking method for this winter squash.
• Perfect for meal prep. Roast it up and then store it to use in meals in the future!
• Great way to cook this veggie to use later in savory and sweet preparations.

🛒 Ingredients

• Butternut squash: Found in local markets and farmer's markets in the fall and winter months while in large grocery stores, it's often available year-round.
• Extra virgin olive oil: One of my favorite healthy oils for cooking. I don't know if you would want to add some other options for oil here!
• Maple syrup: Adding a bit of maple syrup when roasting this veggie enhances its natural sweetness.
• Sea salt: Balances the sweetness of the squash and syrup.

How do you select butternut squash?

When you're at the store searching for the perfect one to buy, you are going to use a few of your senses to choose the perfect one.

• Visual: It's important to select one that is solid matte beige without any cuts and bruises. Also, look for a stem that is brown, intact, and firm to touch.
  
  Choose one with a longer neck than a bulb at the end. The bulb end (rounded part) is hollow and where the seeds are located while the neck is the part you can simply slice and cube up more easily.

• Touch: Pick it up and feel its weight. If it feels hard and heavy for its size, it should be perfectly ripe. Try comparing other butternut squashes in the batch, and you will be able to judge it better.

• Listen: Tap on the side and if it sounds like it is hollow inside, it is not ready to eat!

When you bring it home, store it in a cool, dark place away from any sunlight where it may continue to ripen. It can last for up to a couple of months after you bring it home from the store.

Can I use other types of winter squash?

While the butternut squash is the sweetest of the winter squash varieties you can swap it with other winter squash including butternut, buttercup, Hubbard, sugar pumpkin, and acorn squash.

The flavors and textures of these other types of squash may vary slightly. Also, some of these squash have even more difficult peels and may work best when roasted whole or cut in half.

What's the best seasoning for roast butternut squash?

I love the simplicity of cooking it with maple syrup and salt, but you can get creative and consider these flavors too when preparing it for meals.

• Chiles
• Cinnamon
• Garlic
• Nutmeg
• Nuts
• Onions
• Sage
• Balsamic vinegar
• Apples
• Coconut milk

✅ Step-By-Step Instructions

How To Roast Butternut Squash

Butternut squash is part of the winter squash family which typically has a tough outside peel and firm inside which requires a bit more effort to cut than summer squash.

1. Place the butternut squash on your cutting board.
2. Cut off the ends first, which creates a flat side to use for standing the squash up. This makes it safer to cut.
3. Then use a chef's knife to cut the outer skin off. You can also use a peeler if you prefer.
4. Separate the bulb section from the neck. Slice the neck to whatever thickness you prefer for your recipe.

TOP TIP: For the bulb side, I cut as close to where the seeds are and then cut that section into cubes. You can also slice the squash in half, scoop out the seeds, and then cut it into cubes. Now you've got all the squash cut up into pieces and ready to cook.

Now that the squash is prepped and ready to go, you can get started roasting it in the oven. To start, preheat the oven and line your baking sheet with parchment paper.

5. Cut the slices into cubes.
6. Place the cubes in a large mixing bowl.
7. Add the maple syrup, olive oil, and sea salt and stir until the cubes are completely coated.
8. Transfer it to a baking sheet and roast in the oven for 45 minutes.

When the butternut squash is finished roasting, measure out the amount you need for your recipe and get cooking! The best thing about this preparation is you can use the leftover squash for other recipes.

🍽 How to Serve

You can serve up roasted butternut squash as a tasty side dish all on its own or use it to prepare other recipes.

• As a side dish, it goes well with a Roasted Cauliflower Steak or as a side for a sandwich, veggie burger, or Collard Green Wraps.
• For soups and stews, try using it to make a Pureed Butternut Squash Soup or use it as an ingredient to make homemade chili.
• Add it to salads or grain bowls such as this Pear and Pecan Salad or this Butternut Squash and Quinoa Salad.
• Use it as a filling for wontons or as a savory sauce for mac and cheese.

🌿 Seasonal Variations

These days, butternut squash and other winter squash are at the height of their season in the colder winter months, but you can usually find them year-round in most stores and some markets.

❄️ How to Store

Make ahead: It's perfect for making ahead. After cooking, allow it to cool completely before storing it in airtight containers. Store it in the fridge for up to five days or in the freezer for up to three months.

Thaw and Reheat: When you're ready to use it, allow it to thaw out in the fridge overnight. Add thawed butternut squash to recipes as desired. To serve it as a side dish, you can transfer it to an oiled roasting pan and heat it in a 350° F oven until heated. This will take about 10-15 minutes.

🔪 Helpful Kitchen Tools & Gadgets

Here are a few of my favorite eco-friendly kitchen tools which come in handy when making this recipe.

• Chef's knife for cutting ease.
• Cutting board that's eco-friendly and won't dull your knife.
• Containers for storage of leftovers.
• Sheet pan and Silpat for even roasting and easy clean-up.

Check out TMF's Resources for guidance on purchasing eco-friendly tools, gadgets, ingredients, and more!

♻️ Zero-Waste Tips

• Don't throw out the seeds! You can actually use roasted butternut squash seeds. Separate them out from the pulp and rinse. Let them dry a bit and then toss with some oil and roast in the oven. They make a crunchy topping for salads or eat them on their own for a snack.
• Save extras or freeze. It's perfect for the freezer!
• Use up the extras to make your favorite recipes. My favorite ways to use it are in salads and to make chili!

❓FAQ

🌎 Sustainability Suggestions

Component cooking is the idea of using products that are in season to create a meal that isn't recipe driven but rather uses food building blocks that are combined to create a meal.

This vegetable can be roasted ahead of time and then transformed through its use in many different recipes. Component cooking allows you to get creative with your ingredients and is also a great way to reduce food waste!

More Squash Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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How to Roast Butternut Squash

Roasted butternut squash is one of those vegetables that pops into mind when thinking of the Fall Season. Learning how to roast butternut squash makes it an easy ingredient to add to recipes and use to create delicious meals.

Course Component, Side Dish

Cuisine American

Diet Vegan, Vegetarian

Prep Time 10 minutes

Cook Time 45 minutes

Total Time 55 minutes

Servings 8

Calories 87kcal

Author Chef Cindy

Ingredients

• 1 butternut squash approximately 3 pounds (6 cups cut into cubes)
• 2 tablespoons maple syrup
• 2 tablespoons extra virgin olive oil
• ½ teaspoon sea salt

Instructions

• Preheat oven to about 375°
• Line a baking sheet with parchment paper
• Place the cubes in a large mixing bowl (approximately 6 cups)
• Measure and mix in 2 tablespoons maple syrup, 2 tablespoons extra virgin olive oil, and ½ teaspoon sea salt
• Stir until completely coated and then place on baking sheet
• Roast for approximately 45 minutes

Notes

• Don't throw out the seeds!  Separate them out from the pulp and rinse. Let them dry a bit and then toss with some oil and roast in the oven. They make a crunchy topping for salads or eat them on their own for a snack.
• Save extras or freeze. It's perfect for the freezer!
• Use up the extras to make your favorite recipes. My favorite ways to use it are in salads and to make chili!

Nutrition

Calories: 87kcal | Carbohydrates: 14g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Sodium: 150mg | Potassium: 341mg | Fiber: 2g | Sugar: 5g | Vitamin A: 9966IU | Vitamin C: 20mg | Calcium: 51mg | Iron: 1mg

The post How to Roast Butternut Squash appeared first on The Mindful Fork.

by Rachel Phipps

To what lengths should we go to make sure the meat and animal products we consume meet our exacting quality, welfare, and environmental standards? Our writer pays a visit to Longland Farm in Kent, England to see if their promise of high-quality, field-reared, low environmental impact birds is all that is cracked up to be.

———

It started with a discussion with another food obsessive about where we could get local, high-welfare duck. Pork, beef, chicken, and lamb are available in abundance, but it was not until we spied on Instagram locally reared duck in a dish posted by a nearby Michelin-starred chef did we discover that, since 2018, field-raised ducks, geese, chickens, and turkeys had been available right under our nose. 

For a long time my argument has been that you don’t have to cut out meat and animal products entirely to be kinder to the environment; if everyone does their bit, for example eating much less, better meat, reared with an eye to lowering the environmental impact of farming we can still be part of the change. So, on discovering a farm that supplies birds to some of the country’s top restaurants literally right up the road, I decided to pop along to find out if their promise of high quality, high welfare, low environmental impact birds that don’t travel to slaughter, who don’t live their entire lives inside and who are not allowed to wear out the fields they live in was all that it was cracked up to be. 

Are we really told the truth about the meat that we are eating?

Instagram is a big part of the business at Longland Farm, and not just because it helps social media-obsessed journalists like me find them. Whilst most of the geese they rear go to locals for their Christmas table (happily helping contribute to lower carbon footprint festive dinners), aside from a few farm gate purchases and supplies in local butchers almost all their business comes from the restaurant industry. I was surprised to hear that this was not done through a specialist supplier, but that they deal with all the restaurants who come to them via word of mouth – because they’ve seen other chefs using Longland duck, often on social media – themselves. Provenance is always important, so it was heartening to hear that pretty much every single restaurant they supply has visited the farm; with so many false phrases being used to pretend something is ‘free range’ or ‘farm reared’ on supermarket packaging, chefs and restauranteurs want to make sure the stories behind their menus are true.

‘Fake free-range’ was a topic we alighted on pretty quickly almost as soon as I’d arrived; against a retail backdrop where clever wording is now regularly employed to try and convince the consumer that barn-raised birds are indeed free-range, for example, even my just standing there on the farm looking around, for me, made a strong case for taking the initiative to source what I’m going to be eating for dinner myself: just like those restaurant chefs, don’t you want to be sure that the narrative behind your meal is not a false one?

My first visit to Longland Farm last Christmas on goose collection duty gave me a very good impression of what they were about before I’d even met the husband and wife team – Giles and Kate – behind the operation. I’m still surprised that the business is only four years old; and even then they only had two years prior farming experience under their belts, coming from busy, fast-paced, and mentally exhausting lives as a business consultant and National Health Service specialist, respectively. 

As we drove into their yard we had to dodge the (truly free-range!) hens and the odd ornamental rare breed duck. A local man offering knife sharpening had set himself up next to the collection point, making it clear that Longland is a farm firmly rooted in the community: since the start of the pandemic they’ve given over 300,000 eggs away at the farm gate, free for any of the villagers to take to ensure that nothing is wasted. There had been a charity collection box, but sadly even in this rural community, it was not beyond being stolen by thieves. 

On discovering that our ‘medium’ goose had turned out a little larger than we’d expected Giles offered to halve it for us, sending us away with both it, the giblets for gravy making and the fat from our bird ready to render down for roasting – again making sure nothing goes to waste. We’ve still got half the goose sitting in the freezer, and I’m still roasting potatoes most weekends in that delicious fat for a super crisp and golden finish. Even from a butcher, I’ve never been given the goose fat as a lump before ready for me to do whatever I please, and usually in supermarkets the giblets (if they are included at all) are packed inside the bird in their own little plastic bag.

As a cook, our Longland bird afforded me a product where I had the chance to use the entire bird, and one which did not come with excess plastics as everything was wrapped in paper; Longland is a no plastic packaging operation, and when I asked if this was done for environmental or financial concerns I was surprised to hear that the answer was both. How often have we heard big producers complain that cutting down on plastic packaging will compromise their products? It turns out if your birds are not being thrown onto the back of a lorry tens deep, into a warehouse, and then onto supermarket shelves, paper is the only wrapping you really need. And, by not wasting any of my bird, I was given the opportunity to make sure that none of the resources that went into rearing it were wasted.

Indeed, Giles and Kate take pains to make sure that they are with their birds on every step of their journey to make sure everything is done to their exacting standards: they’re there when their birds hatch in the incubator, and the birds don’t leave the farm until they’re ready to be driven straight to the butchers and restaurants they supply – their on-site slaughter operation is not only convenient, but it also eliminates the stress and added environmental impact of a motorized journey at the end of their bird’s lives.

By the way, the meat was exquisite, easily the best bird we’ve ever had at Christmas and a real testament to the difference getting a proper, field-reared, slow-grown bird makes. We’ll be eagerly anticipating both the goose half that remains in the freezer as well as next year’s bird, because there is one practice at Longland that seems pretty alien among mass poultry and game producers across the west, and that is the practice of seasonality. We’re used to banging the drum for eating this way when it comes to fruit and vegetables, eagerly anticipating each spring’s crop of asparagus and the first early summer strawberries, but here in the UK, there are some farms that are ‘producing’ birds at a rate of about a million per day, ignoring that in the natural life cycle of these birds there is a season for new life: to satisfy our demand they’re forcing the issue. 

Focusing on quality over quantity

That rough, ballpark, million-a-day figure explains why smaller producers like Longland have to focus on quality: it would be almost impossible to compete from a business point of view with those big supermarket suppliers for a mass-market product, so instead, something that is a luxury product (so-called because of the price point, rather than to buy into the idea that this is not the sort of duck we should be eating every time it arrives on our table: last year the trade price for one of their ducks was around the £20 ($25) mark – this year with skyrocketing prices for essentials such as electricity and grain feed, they have no idea what they’ll need to sell them for yet) where the very best of care has been taken at every stage is one of the few answers to a solvent business at this scale.

It does make you question how we’ve got to a place where we expect the price we pay for meat and poultry products – especially chicken – to be so low. British birds are a little pricier than average due to our high minimum wage and the cost of fulfilling our relatively high basic animal welfare standards. But why, then, in a race to the bottom for the cheapest price possible are we happy to import and eat birds that are not held to our own rigorous standards of care for both the humans and animals involved, adding food miles to a product we already produce copious amounts of here at home?

Asking Giles and Kate about scaling their business, I got the impression that whilst they had a little more field space to expand into, they’re content for now keeping things small as they focus on figuring out the best way to usher these birds through their lives. They showed me their new outdoor ventilated shelters they’ve constructed to help get their ducks outside at a younger age, but still protected from the elements; only adult feathers are waterproof, so for the younger ones, getting wet and catching hypothermia when the temperature drops at night is of real concern. I was a little irked to hear that this was the age many large commercial farms slaughtered them for the table, at 7 weeks old, rather than at the 12-16 weeks Longland prefers.

But should we really be eating ducks and geese in the first place?

I was also impressed by their system of movable fences meaning they can easily pick up and move everyone once they’ve exhausted their supply of grass, allowing the ducks to enjoy fresh grass, and for the land to recover. But, all of these positive signs aside, it is impossible to avoid the question of if we should be slaughtering and eating these birds in the first place? Can a farm really go far enough in replicating a creature’s natural habitat to the extent where they live just as a fulfilling life as they would have done in the wild up until the moment of slaughter? But on the other hand, is farming livestock, poultry, and game birds something that can serve as an essential part of a regenerative farming strategy?

Like many of the questions surrounding the consumption of meat, I think this has to be a question for the individual.

Another innovation at Longland is the sprinklers they have available in each field allowing for the ducks to bathe and play in the water without big open bodies of the stuff which from a practical level would become a mud bath pretty quickly, but which would also help spread disease – ducks, of course, don’t know the difference between drinking water and bathroom water. The Royal Society for the Prevention of Cruelty to Animals (RSPCA), a recognized benchmark organization for UK animal welfare concerns believes the law should be changed to outlaw this practice: they state on their website that ‘we believe that, as ducks are waterfowl, they should be provided with full-body access to hygienically managed open water sources that enable them to carry out their natural water-related behaviors, such as preening and head dipping.’ It is Longland’s position, however, that sprinklers allow the birds the same effect as they’re able to wash their eyes, without the risks created by open water. It is a question worth considering, and whilst work needs to be done to bring animal welfare to the highest standards possible within a carnivorous agricultural framework, what animal welfare organization is ever going to be happy with how animals and birds are raised for eventual slaughter? Motive is a little considered factor that should be acknowledged when we’re seeking information sources about what we’re eating. Personally, I don’t know the perfect answer. 

I’m never going to quit eating meat even as I try to seriously cut down on my consumption to both improve my own diet and to be kinder to the environment. A perfectly cooked, juicy steak from a slow-reared Aberdeen Angus, or a perfectly pink duck breast from a Longland duck with a crisp, golden layer of fat on top is just too tempting.

But visiting the farm to meet this year’s cohort of ducks has helped me refine the type of meat eater I want to become. My father has a car sticker supporting local farmers with the slogan: see the Red Tractor (a British food standards certification that refers to animal welfare and slaughter standards) and know what you’re eating. I’d take the concept a step further: find out who reared your dinner, how they reared it, and why (as well as producing a quality product, I want the people involved to care about doing the very best they can – for both the animals in question and the planet we all inhabit – at every single step of the process) and know what you’re eating. 

The post Taking Traceability Right To The Farm Gate appeared first on The Mindful Fork.

Recipe by Sam Cooks Kindness

Oyster Mushrooms are quickly tossed in the most flavorful Bulgogi-inspired marinade then roasted or air-fried for crispy edges and a perfect chew. Enjoy over rice with quick-pickled veggies & homemade spicy mayo!

Are Mushrooms Sustainable?

In the United States, agriculture is responsible for 80% of all water consumed. The range of water needed to grow vegetables/fruit or raise animals for food varies tremendously. Did you know that it takes 1,847 gallons of water to produce 1 pound of beef – a relatively high water footprint! Whereas vegetables/fruits have a range with high water footprints such as avocado which takes 220 gallons of water, strawberries which takes 42 gallons of water, and lettuce which takes 15 gallons of water. But mushrooms have an incredibly low water footprint of 1.8 gallons per pound of mushrooms. This makes mushrooms a super sustainable choice!

Choosing ingredients based on their effects environmentally is just one of the many ways you can make a difference with climate change. If you are looking for some more recommendations then check out TMF’s tips to reduce your carbon footprint.

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Oyster Mushroom Bulgogi Bowls

Oyster Mushrooms are quickly tossed in the most flavorful Bulgogi inspired marinade then roasted or air fried for crispy edges and a perfect chew. Enjoy over rice with quick pickled veggies & homemade spicy mayo!

Course Main Course

Cuisine Korean inspired

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 2 servings

Calories 637kcal

Author Sam Cooks Kindness

Ingredients

• ½ lb oyster mushrooms
• 1 tablespoon olive oil Only used if pan frying

Marinade

• ½ small apple or pear I use gala no need to peel
• ½ tablespoon freshly grated ginger
• 1 clove garlic
• 1 tablespoon coconut sugar may sub other sugar of choice
• 2 tablespoons tamari or soy sauce
• 1 tablespoon rice wine vinegar
• ½ tablespoon sesame oil
• ½ tablespoon sriracha leave out to omit spiciness

Quick Pickled Veggies

• 1½ cup grated carrot about 1 medium
• ½ English cucumber thinly sliced
• 1 serrano or jalapeno thinly sliced optional
• ½ cup white vinegar
• ½ cup water
• 1 tablespoon coconut sugar
• ½ teaspoon salt

For Serving

• 3 cups cooked short grain rice about 1 cup dry or grain of choice
• Vegan Spicy Mayo
• thinly sliced green onions

Nutrition

Calories: 637kcal | Carbohydrates: 118g | Protein: 14g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Sodium: 1791mg | Potassium: 1082mg | Fiber: 7g | Sugar: 20g | Vitamin A: 16229IU | Vitamin C: 14mg | Calcium: 66mg | Iron: 7mg

The post Oyster Mushroom Bulgogi Bowls appeared first on The Mindful Fork.

Knowing what’s in season is an important element of cooking eco-consciously. While you explore TMF’s Recipe Index for ideas on what to cook this month, keep in mind using some of these seasonal ingredients. Get creative and substitute seasonal produce in some of your favorite year-round recipes.

The Mindful Fork’s Seasonal Produce Favorites For May:

• Butterhead Lettuce – (a.k.a. Bibb Lettuce or Boston Lettuce)
• Cherries
• Collard Greens
• Fava Beans
• Garlic Scapes
• Mushrooms (Morels, Porcini, Wood Ear, Oyster, Hen of Woods)
• Radicchio
• Kale
• Scallions
• Sugar Snap Peas

To learn more about why eating seasonally is important check out our article “Eating Seasonal Is Good For The Planet”! 

Butterhead Lettuce (May-June)

Background: 

Butterhead lettuce originated in the Mediterranean area and then advanced through Europe by the latter part of the 16th century. It is named for its “butter-soft” texture rather than its flavor, which is mild with a hint of floral sweetness.

Health Benefits:

Butter Lettuce is rich in vitamins A, C, and K. The high levels of Potassium are great for healthy bones. It is a good source of minerals that include Iron, Copper, and Manganese. Other beneficial substances found in Butter lettuce are flavonoids and antioxidants.

Selection & Storage:

When buying Butter Lettuce choose dense, heavy heads, and avoid anything with brown spots or limp, wilted outer leaves. If your lettuce comes with its roots attached, leave it in its original packaging, as the roots will continue to feed the leaves, keeping them fresher for longer. You can also run the roots under the tap for a second to keep them moist.  When you’re ready to eat the lettuce, cut the leaves free by turning the head root-side up, and cutting around the root. You should then wash the leaves well to remove any soil.

If your lettuce doesn’t have any roots, wash and dry the loose leaves before storing them, then wrap them in paper towels and seal them inside a container. When refrigerating, avoid the colder areas at the back and bottom of the fridge, as they can cause the leaves to wilt. Stored in this way, it should keep for up to a week.

Preparation Tips:

Lettuces are great at trapping soil in their leaves, so wash them as many times as it takes to remove the grit. The best way is to soak separated leaves in water and then lift the greens out of the water to leave the grit behind. Dry thoroughly, preferably in a spinner.

Environmental Impact:

The water footprint of lettuce is low taking 28 gallons of water is used to produce 1 pound of lettuce. The carbon footprint of lettuce is also low – 0.92 kg CO2e to produce 2.2 pounds of lettuce. This is the equivalent of driving a car for 2.5 miles. Lettuce is sustainable!

Cherries (May-July)

Background: 

The native habitat of the species from which the cultivated cherries came is believed to be western Asia and eastern Europe from the Caspian Sea to the Balkans. By definition, cherry is a fruit, not a berry. It is technically a “stone fruit” because it has a single seed at its core. 

Health Benefits:

Cherries are full of fiber, vitamins, minerals, and nutrients. You’ll get vitamins C, A, and K. Each fruit delivers Potassium, Magnesium, and Calcium too. They also bring antioxidants, like beta-carotene, and the essential nutrient choline.

Selection & Storage:

Cherries will never be more ready to eat than when you buy them. Look for bright green stems, which are signs of freshness. You want cherries that are firm, plump, and dense, with shiny skins and saturated color.

Store unwashed cherries between layers of paper towels, but if that’s too much work, focus on keeping them dry and cold at a minimum. Stored correctly, cherries will last for around a week in the fridge. If you want to keep them longer, consider freezing them. 

Preparation Tips:

Use a chopstick or a straw to shove the pit through the cherry in the same manner as a cherry pitter. If you don’t need the whole cherry, simply cut around the stemmed cherry with a paring knife and twist the fruit off the pit as you would with larger stone fruits like peaches and plums.

Environmental Impact:

The water footprint of cherries is low taking 169 gallons of water is used to produce 1 pound of cherries. The carbon footprint of cherries is also low – 0.78 kg CO2e to produce 2.2 pounds of sweet cherries. This is equivalent to driving a car for 1.75 miles. Cherry production is relatively sustainable, there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used. Be sure to buy Non-GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc.

Collard Greens (March-May)

Background: 

Collard greens are one of the oldest members of the cabbage family, dating back to prehistoric times. They originated near Greece and were introduced to America in the early 1600s through Africans in Jamestown, Virginia. 

Health Benefits:

Collard greens are an excellent source of vitamin A, vitamin C, and calcium, a rich source of vitamin K, and a good source of iron, vitamin B-6, and magnesium. They also contain thiamin, niacin, pantothenic acid, and choline.

Selection & Storage:

When selecting collard greens in the grocery store, look for bunches with firm, even colored leaves. Avoid bunches of greens that have wilted edges or yellowing. Smaller leaves tend to be more tender, while the large leaves may be slightly bitter and tough. You can refrigerate fresh collard greens wrapped in damp paper towels. You can also freeze them with or without blanching.

Preparation Tips:

The best way to clean collard greens is to soak them. Let the collards soak in cold water for ten to fifteen minutes and then rinse the leaves. 

Environmental Impact:

Collard greens have a low water footprint. It takes 39 gallons of water to produce 1 pound of vegetables. They also have a low carbon footprint. It takes around 1.6 kg CO2e to produce 2.2 pounds of vegetables. This is equivalent to driving a car 3.75 miles.

Fava Beans (May – June)

Background: 

Fava beans belong to the pea family. While they most likely originate from Asia and the Mediterranean, their exact origin is unknown. They have a slightly sweet, earthy flavor.

Health Benefits:

They’re rich in plant protein, folate, and several other vitamins and minerals. They’re also loaded with soluble fiber that can aid digestion and lower cholesterol levels. 

Selection & Storage:

When purchasing fresh fava beans, look for bright green pods that are free of yellow patches. Large beans are starchy and firm, while smaller ones are sweeter and more tender. If you are buying shelled beans, select beans with a smooth surface. Unshelled fava beans will keep in the refrigerator for about 10 days. Dried shelled fava beans can be stored in a cool, dry place for 10 to 12 months.

Preparation Tips:

Bring a pot of salted water to a boil. Drop the beans into the water and cook for one minute to blanch them. After one minute is up, drain the beans and shock them in a bowl of ice water until cool. This stops the cooking process, keeping them perfectly tender and bright green. Remove the thick skin that surrounds each bean by squeezing it and using your thumbnail to break open the skin and push the bean out. If you’re not going to be using the skinned beans immediately, store them in the freezer to keep them green.

Environmental Impact:

Fava beans have a relatively low water footprint. It takes 606 gallons of water to produce 1 pound of fava beans. The carbon footprint of fava beans is low – 2.0 CO2e to produce 1 kilogram or 2.2 pounds of dry beans, equivalent to a car driving 4.75 miles or 7.75 kilometers

Garlic Scapes (May – June)

Background: 

Garlic is originally native to Central Asia and Iran. It has been consumed by humans for thousands of years and has long been disseminated across the globe for use medicinally and in culinary traditions. Garlic scapes are simply the tender shoots of the garlic plant. Their taste is a milder, sweeter form of garlic. Some say it tastes like a cross between garlic and chives.

Health Benefits:

Garlic scapes are a good source of Vitamins A and C as well as fiber. They boast many of the nutritional benefits of garlic cloves, including being high in antioxidants, which, as part of a healthy diet, decrease inflammation in the body and are protective against things like arthritis, heart disease, and cancer.

Selection & Storage:

Bundle together with a rubber band and store in an airtight container for up to 3 weeks. Garlic scapes can also be chopped, placed in a freezer-safe container, and stored frozen for up to one year. They can also be pickled and fermented.

Preparation Tips:

Wash with cool water before use, being sure to remove any dirt leftover from the garden. As their season winds down, the tip, or beak, will yellow. Trim off and discard the beak as needed.

Environmental Impact:

Scapes are tender and fragile, making them difficult to transport long distances, so fresh scapes are almost always locally-grown. Nonetheless, you want to make sure that any garlic scapes you buy are grown organically. Even local farmers can use synthetic pesticides and herbicides, but buying certified organic garlic scapes ensures that you’re supporting agricultural methods that are better for your health and better for the environment.

Mushrooms (May – June)

Background: 

Mushrooms were probably first cultivated in China and Japan as early as 600 CE. It took a while for mushrooms to catch on in America however. In the US, the first reference to mushrooms was in a cookbook in 1824.

Health Benefits:

Mushrooms are a rich source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes. They’re also a great source of Selenium.

Selection & Storage:

Select mushrooms that are firm with a fresh, smooth appearance. The surfaces of the mushroom should be dry, but not dried out, and appear plump. A closed veil under the mushroom cap indicates a delicate flavor, while an open veil and exposed gills mean a richer flavor. Store mushrooms in their original packaging or in a porous paper bag for prolonged shelf-life. Some mushrooms may keep for up to one week in the refrigerator. Fresh mushrooms should never be frozen, but frozen sautéed mushrooms will keep for up to one month. 

Preparation Tips:

The best way to wash mushrooms is to remember they “need a shower, not a bath”.

Environmental Impact:

The water footprint of mushrooms varies but the carbon footprint of mushrooms is much smaller than most other sources of proteins and vegetables. Not only are mushrooms delicious and nutritious, but they are also sustainable food consumers can feel good about purchasing.

Radicchio

Background: 

Native to Italy, radicchio is part of the chicory family, which also includes endive and escarole. Though most varieties are predominantly red, the leaves can be variegated, with colors ranging from pink to claret and even a yellowish-green.

Health Benefits:

Radicchio is rich in vitamin K, a good source of dietary fiber, and contains antioxidants. These nutrients in radicchio help keep the body healthy and may help reduce the risk of health conditions such as cancer, diabetes, osteoporosis, and heart disease.

Selection & Storage:

Look for “tight, firm, medium-sized heads” when selecting. Vibrant coloring is key with little browning or wilted leaves. If there is browning on the leaves, try peeling a few leaves back. Typically, the inner leaves are still perfectly fine, and completely edible.

Preparation Tips:

The correct method for preparing radicchio will depend on the recipe you’re creating. But, no matter what, the process always begins with removing the stem.

Environmental Impact:

Radicchio has a low water footprint. It takes 34 gallons of water to produce 1 pound of cabbage-related foods. It also has a low carbon footprint. It takes around 0.12 kg CO2e to produce 2.2 pounds of fresh cabbage-related foods, a car driving equivalent of 0.25 miles.

Kale (May – June)

Background: 

Kale is actually a descendent of wild cabbage, native to Europe and Asia Minor, and is recorded to have grown and been consumed for nearly 4,000 years.

Health Benefits:

Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet. Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange. Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K. Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.

Selection & Storage:

Select kale with fresh, plump, crisp leaves. Avoid kale with limp or yellow leaves. Sniff kale leaves and avoid those with a strong odor. For storing, it’s all about avoiding excess moisture. Wrap the bunch of kale in a layer of paper towels, and store in an airtight container in the refrigerator. The kale should be in great shape for a week.

Preparation Tips:

The most important thing to know about kale is that the stalk is nearly inedible—it is very bitter and fibrous and should be removed prior to cooking or using in a salad. To separate kale leaves from their stalks, cut along the edge of the stalk with the tip of the knife, or tear the leaves away with your hands. If you’re using raw kale in a salad, and want to alleviate both its bitterness and toughness (without cooking it), you can massage the leaves to break down the fibers. In a large bowl, toss your kale leaves with a small amount of olive oil and lemon juice, then massage with your hands for three to five minutes. The lemon juice and massaging work together to sweeten up the kale and make it more palatable.

Environmental Impact:

The water footprint of kale requires 2.6 gallons per ounce or about 15 gallons per head. Kale has a low carbon footprint. It takes around 1.6 kg CO2e to produce 2.2 pounds of vegetables. This is equivalent to driving a car 3.75 miles.

Scallions (April – August)

 Background: 

Cultivated since 3,500 B.C. and native to Asia, scallions were one of the earliest cultivated crops.

Health Benefits:

Antioxidants in scallions like flavonoids and polyphenols hunt down free radicals, substances that can lead to cancer, inflammation, and age-related diseases. The antioxidants lose their power during cooking, so fresh is best.

Selection & Storage:

Scallions should be green, upright, and succulent whereas onions are ready for picking once they’ve turned yellow and flop over. Wrap the scallions in a slightly damp paper towel. The dampness provides the humidity needed for proper storage; if the towel is too wet though, it can promote rotting. Place the wrapped scallions inside a container; it doesn’t need to be sealed airtight.

Preparation Tips:

For a fast and efficient way to clean scallions, use a paper towel instead of a knife. Wrap a paper towel around the stem of the green onion, then grip the onion and slide the towel down the stem, peeling off the top layer. Now, snap the root end off.

Environmental Impact:

The water footprint of scallions is low. 33 gallons of water is used to produce 1 pound of green onions. Their carbon footprint is also low. 0.5 kg CO2e is used to produce 2.2 pounds of onions. This is equivalent to driving a car  1.25 miles.

Sugar Snap Peas (May – June)

Sugar Snap Peas Background: 

There are three possible locations that peas are thought to have originated from: Thailand and Burma, the Middle East, and Ethiopia. Regardless of where they originated from, the cultivation of peas spread throughout Europe, India, and China about 4,000 years ago.

Health Benefits:

Sugar snap peas are an excellent source of vitamin C, iron, and potassium. They also contain both soluble fiber and insoluble fiber. They help control blood sugar, promote heart health, and aid eye health.

Selection & Storage:

Always buy pea pods that are bright green, without any yellowing or speckled areas. They should be glossy and appear to be near-bursting. Do not buy sugar snap peas that are dull or have loose peas rattling around inside them.

Old snap peas tend to be stringy; you can tell by breaking off the stem. If there are fibrous strings attached to the stem bud, the pods are probably near the end of their shelf life.

They last in the refrigerator for up to two weeks. If you can eat them right away after purchasing, they’ll be at maximum sweetness. Always rinse snap peas under running water before eating or cutting into them.

Sugar snap peas can also be frozen for later use.

Preparation Tips:

Snap peas are best eaten raw or briefly cooked, such as in stir-fries or quick sautés. For a simple side dish, steam or blanch snap peas. Although stringless varieties are available, most sugar snap peas need to have the stringy seams removed before eating.

Environmental Impact:

Snap peas have a relatively low water footprint compared to other foods. It takes 71 gallons of water to produce 1 pound of green peas. Snap peas have a low carbon footprint. It takes around 1.2 kg CO2e to produce 2.2 pounds of peas. This is equivalent to driving a car 2.75 miles.

The post Seasonal Produce Favorites for May appeared first on The Mindful Fork.

Recipe by Chef Cindy

Seasonal Sweet Pea Crostini with Mint Gremolata – a refreshing appetizer for spring gatherings! Try this delicious recipe made with fresh sweet peas, spring onions, a blend of herbs, and vegan cheeses.

Seasonal Spring Peas

Although you can have a bag of frozen peas on hand at all times, spring peas are in season in the early spring. Fresh spring peas are often sweeter, and crisper and offer wonderful flavor and bite to any dish they are added to. Peas are part of the legume group which includes plants that produce pods with seeds, beans, or peas inside. Peas were originally grown in Asia and the Middle East but can now be found worldwide. 

Health Benefits:

In addition to being high in vitamins, minerals, and antioxidants, peas are especially great for eye health. Peas contain carotenoids, lutein, and zeaxanthin, which protect against cataracts and macular degeneration. They are also high in fiber, aiding in gut health and digestion. 

Selection & Storage:

Spring peas should be bright green, firm, and crisp. When possible buy them in their pods as opposed to pre-shelled– this keeps them fresh longer. The pods should not be slimy or scarred. Store spring peas in the refrigerator in a plastic bag or airtight container. They are best when consumed within 3 days of purchase. To freeze peas, shell them first then freeze them in an air-tight bag. 

Preparation Tips:

If the peas are purchased still in the pods, remove the pods by opening them at the seam and running your finger down the inside to pop out the peas. Then rinse and dry the peas. Some pods, like those of snap peas or sugar peas, are edible. Remove the tough vein that runs along with the pod and rinse before proceeding with a recipe. Peas can be eaten raw or cooked. They make a great addition to salads, pasta dishes, and stir-fries.

Environmental Impact:

Peas, like most legumes, are very sustainable. Peas contribute to nitrogen fixation, adding nitrogen back into the soil they grow in. Farmers often use nitrogen-fixing crops, known as pulses, in their crop rotations to help other crops grow. Nitrogen is very important for growing healthy, nutrient-dense plants and when it is naturally added into the soil, the need for chemical fertilizers is greatly reduced. 

Seasonal Ingredients

You will better your skills in the kitchen and lower your carbon footprint when you focus on cooking with seasonal ingredients. Check out TMF’s April Seasonal Produce Favorites for some suggestions.

If you need tips on how to make this recipe, click on the link below:

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Seasonal Sweet Pea Crostini with Mint Gremolata

Sweet pea crostini brings a refreshing taste of spring to your gathering as a delicious seasonal appetizer for spring celebrations!

Course Appetizer

Cuisine Vegan

Keyword seasonal, spring onions, spring recipe, sweet pea crostini

Prep Time 20 minutes

Cook Time 10 minutes

Total Time 30 minutes

Servings 16 servings

Calories 113kcal

Author Cindy Siegenfeld

Equipment

• 1 Food Processor

Ingredients

Mint Gremolata:

• 1 1/2 cups spring onions sliced thin with white and green separated
• 2 tbsp olive oil
• pinch of sea salt
• 4 tbsp chives chopped
• 1/4 cup parsley chopped
• 1/4 cup mint chopped
• 2 lemons zested
• sea salt to taste

Pea Spread

• 1 12 oz package of fresh English peas or 1 1/2 cups of shelled frozen peas (set aside a few for toppings)
• 2 cloves of roasted garlic
• 1/2 cup vegan ricotta cheese Kite Hill brand recommended
• 1/2 cup grated vegan parmesan cheese Violife brand recommended
• 1 tsp lemon juice
• 1 tbsp chives chopped
• 1/2 tsp salt
• 1/8 tsp pepper

Toppings

• 1/4 cup pine nuts toasted
• lemon zest

Baguette

• 1 baguette sliced on a diagonal
• 2 tbsp olive oil
• 2 garlic cloves

Instructions

• Heat a medium-size pot of salted water.
• Prepare Gremolata: Heat 2 tbsp olive oil in a pan. Add the white parts of the spring onions and cook until lightly browned, stirring occasionally. Season with salt. Spoon transfer to a paper towel to soak up excess oil. Let cool. Add the cooked onion to a small bowl with other gremolata ingredients, including the uncooked green parts of the spring onion. Mix well and set the mint gremolata aside.
• Skip this step if using frozen peas. Prepare a large bowl with ice and water. Blanch the English peas in a pot of boiling water (use a strainer) for 2 -3 minutes. Shock peas by removing from heat and placing them in the cold water. This will stop them from cooking further and cool them off for the next step.
• Place the peas, and the rest of the pea spread ingredients in a food processor. Blend until creamy smooth, or somewhat chunky if you prefer.
• Toast the pine nuts on low heat in a small pan or oven.
• Toast the baguette slices until golden brown. Remove from the toaster and rub with a garlic clove for a little extra flavor.
• Top each toast in order with pea spread, gremolata, pine nuts, and extra parmesan if desired.

Notes

Note: Nutritional & environmental calculations for the vegan cheeses were unavailable and not calculated in. Stay tuned for updates coming soon!

Nutrition

Calories: 113kcal | Carbohydrates: 13g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 173mg | Potassium: 147mg | Fiber: 2g | Sugar: 3g | Vitamin A: 423IU | Vitamin C: 20mg | Calcium: 38mg | Iron: 1mg

The post Seasonal Sweet Pea Crostini with Mint Gremolata appeared first on The Mindful Fork.

Recipe by Chef Cindy

Green is in the air with this Spring Asparagus & Pea Salad with Quinoa and Fresh Herbs! With a drizzle of Lemon Vinaigrette Dressing, you have a deliciously refreshing lunch salad. No need to waste the asparagus shavings either – blend them on in!

Zero Waste Tips

Practicing zero waste creates new ways to approach recipes similar to this Spring Asparagus & Pea Salad. Using the asparagus trimmings, we made less waste and added elements of flavor, texture, and visual appeal to the recipe.

There are many ways you can practice zero waste while preparing plant-based meals. TMF recommends looking at the whole vegetable and its trimmings and finding ways to incorporate it into the meal. Here are a few examples:

• Use the carrot top greens to make Carrot Top Pesto.
• Trim the broccoli stem to use in a salad or sauté.
• Save beet greens to blend with other greens in a salad or smoothie.
• Dice vegetable trimmings and peels to make a broth.
• Always compost any unused scraps.

Eating Seasonal Is Good For The Planet

Choosing seasonal ingredients when making any meal is good for the planet. Not only are the ingredients fresher when traveling fewer miles, but they are also healthier for you. Read TMF’s Guide to Eating Seasonal for more tips.

When creating a salad like this, it is easy to substitute other ingredients depending on the grains, herbs, or dressings you prefer. Check out the full recipe post by clicking on the link below, where Chef Cindy shares different recipe variations.

To see the original post for this recipe click on the link below:

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Spring Asparagus & Pea Salad with Quinoa and Fresh Herbs

Green is in the air with this Spring Asparagus & Pea Salad with Quinoa and Fresh Herbs! With a drizzle of Lemon Vinaigrette Dressing, you have a deliciously refreshing lunch salad. No need to waste the asparagus shavings either – blend them on in!

Course Salad

Cuisine Vegan

Keyword asparagus pea recipes, asparagus recipes, spring salad, zero waste recipes

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 4 servings

Calories 275kcal

Author Cindy Siegenfeld

Ingredients

Salad:

• 1 bunch of asparagus 1 – ½ pounds
• 1 cup fresh spring peas
• 1 cup cooked quinoa
• 2 tbsp chopped fresh herbs – basil dill, mint (reserve some for topping)

Dressing:

• 2 tbsp lemon juice
• 6 tbsp extra virgin olive oil
• 2 tsp dijon mustard
• ¼ tsp salt
• ⅛ tsp pepper

Instructions

• Trim the tough ends of the asparagus spears. With a vegetable peeler, shave off the outer layer of each asparagus stalk. Chop the shavings into short strips.
• Using a steamer pot (or steamer basket), steam the asparagus stalks until tender-crisp (approximately 10 minutes). Remove the steamer insert with the asparagus and set them aside on a cutting board.
• Add a pinch of salt to the boiling water (add more water if needed). Add peas to the water and cook until peas are tender (not mushy) – about 10 minutes. Remove the peas with a slotted spoon, set them aside, and cool to room temperature.
• Blanch the asparagus shavings by dropping them in the boiling water for 2 – 3 minutes. Remove them with a slotted spoon. Cool to room temperature.
• Add cooked quinoa to a large bowl.
• Mince a blend of your favorite herbs.
• Slice the asparagus on a diagonal, about 1 inch in length, and add to the quinoa bowl with peas, asparagus shavings, and chopped herbs.
• Make the lemon vinaigrette dressing: add dressing ingredients to a glass jar – seal and shake until well blended.
• Pour your desired amount of dressing over the salad, and stir gently until salad is well blended. Top with a few herbs and serve.

Notes

Lemon Vinaigrette: makes about ½ cup of dressing – any leftover can be used on salads.

Nutrition

Calories: 275kcal | Carbohydrates: 16g | Protein: 4g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 16g | Sodium: 179mg | Potassium: 192mg | Fiber: 4g | Sugar: 3g | Vitamin A: 365IU | Vitamin C: 18mg | Calcium: 22mg | Iron: 2mg

The post Spring Asparagus & Pea Salad With Quinoa appeared first on The Mindful Fork.

Knowing what’s in season is an important element of cooking eco-consciously. Below is a list of The Mindful Fork’s Seasonal Produce Favorites For April:

• Artichokes
• Asparagus
• Dandelion Greens
• Fiddleheads
• Red Radishes
• Ramps
• Shallots
• Spring Peas
• Sweet Onions
• Watercress

To learn more about why eating seasonally is important check out our article Eating Seasonal Is Good For The Planet! 

Artichokes (March-May)

Background: 

Although most people think artichokes are vegetables they are actually a type of thistle. Artichokes grow best in hot, dry climates and are often seen in Mediterranean and Middle Eastern cuisine. 

Health Benefits:

Artichokes have been used for centuries for their medicinal properties and health benefits. Eating them often has been shown to help with digestion, lower blood sugar levels, boost brain function, and support heart & liver health. Artichokes are a great source of protein and fiber and contain important vitamins and minerals such as Vitamin C, Potassium, Folate, Magnesium, and many more.  

Selection & Storage:

When purchasing artichokes, select firm ones with compact leaves. Slight browning on the outer leaves is okay. The stem may also be brown in coloration but should not be dry or slimy. Artichokes are best eaten when first cut as they do discolor. To prevent discoloration, brush lemon juice onto any exposed parts. Once prepared, artichoke hearts (with leaves removed) can be frozen in an airtight container or plastic bag for months. 

Preparation Tips:

There are many ways to prepare artichokes. One popular way is to steam artichokes whole. When following this preparation method it is important to remember to remove the stem, pluck off and discard the leaves closest to the stem or damaged leaves, and trim off the pointy tips of the petals with scissors or a sharp knife. To clean the artichoke, gently separate the leaves while holding it under cold, running water. To prevent oxidation, dip the base of the artichoke in lemon juice and also brush the cut tops of the leaves with it. Using a steamer, steam the artichokes for 30-45minutes, depending on the size of the artichokes. 

Environmental Impact:

Artichokes are considered to be quite sustainable when they are grown without the use of harsh pesticides and chemical fertilizers. They have a relatively low carbon footprint– 0.26 kg CO2e to produce 2.2 pounds. This is equivalent to driving a car half a mile! And a relatively low water footprint– 98 gallons of water used to produce 1 pound of artichokes. 

Asparagus (March-June)

Background: 

Asparagus plants are a member of the lily family. They grow best in cool climates with long, cold winters. These periods of dormancy allow the asparagus to grow robustly come spring. Asparagus comes in a variety of colors including, green, purple, and white. 

Health Benefits:

Asparagus are low in calories and high in nutrients. They are especially high in folate and Vitamins A, C and K. Asparagus are also chock-full of antioxidants known to aid in many health issues. Purple asparagus in particular contain anthocyanins, which gives them their beautiful color and is also known to reduce blood pressure. 

Selection & Storage:

When choosing asparagus at the supermarket, look for asparagus that are stored in shallow water or on ice, standing up. This keeps asparagus from going soft and limp. Asparagus should be firm and not wrinkled. 

Asparagus should be cooked soon after purchase or else they may go limp. Do not cut asparagus until just before cooking. Once prepared, asparagus can be kept in the refrigerator for 3-5 days.  

Preparation Tips:

Asparagus are a versatile vegetable. They can be boiled, steamed, sauteed, grilled or roasted in the oven. Preparing asparagus is very simple. Using your hands, snap the asparagus towards the base. It should snap right where the woody inedible stem meets the tender stem. Then the asparagus can be left whole or cut to whatever size is needed for the recipe. Another fun way to prepare asparagus is to ribbon it using a vegetable peeler, starting from the base up. Asparagus make a great addition to a spring salad, a stir-fry, or eaten as a side dish. 

Environmental Impact:

Asparagus has a low water footprint of 258 gallons of water to produce 1 pound of asparagus. It also has a low carbon footprint– 0.88 kg CO2e to produce 2.2 pounds which is equivalent to driving 2.25 miles in a car. However, most asparagus is grown overseas and the carbon footprint of transporting the asparagus to the United States can be great. This is why it’s important to support local farmers that grow organic asparagus. 

Dandelion Greens (January-May)

Background: 

Dandelions are not just a common yard weed or good for making a wish and blowing on.  They are actually delicious and packed with nutrients and have been consumed in many parts of the world for centuries. 

Health Benefits:

Dandelion greens are highly nutritious. They are high in fiber and loaded with vitamins and minerals. They are especially high in Vitamins A, C, and K, and minerals such as calcium and magnesium. Dandelion root is commonly used to make teas that aid in digestion and inflammation. 

Selection & Storage:

Although you may see dandelions growing on the side of the highway or in your yard, it is best to purchase them from a trusted farmer who does not use harsh chemicals, pesticides or herbicides. 

When choosing dandelions, look for vibrant shades of green, perky leaves, and thin stems. Dandelion greens should not look wilted or slimy.  

Preparation Tips:

To prepare dandelion greens, trim off the ends of the stems. Wash them by soaking them in cold water and thoroughly drying them. Like other leafy greens, dandelions shrink when they are cooked so leaving them whole is common. Dandelion greens can be boiled, steamed, or sauteed. Dandelion greens are bitter and peppery and are often cooked but can still be left raw and eaten in a salad.

Environmental Impact:

Dandelions are very sustainable. They have low carbon and water footprints making them an environmentally friendly crop. In addition, recent studies have shown that the roots of a variety of dandelions from Kazakhstan (Taraxacum kok-saghyz) can be used as a source for natural rubber. The roots of this dandelion, also known as “Buckeye Gold,” contain 10-15% natural rubber. This could be the solution to finding a nontropical alternative to the rubber tree. 

Fiddleheads (April-June)

Background: 

Although fiddleheads may be odd-looking and uncommon to see in a grocery store, they are actually easy to prepare and delicious. They also have a very unique taste comparable to asparagus, but with a grassy, earthy, and delicately sweet flavor. Fiddleheads come from the Ostrich Fern (Matteuccia struthiopteris), and were given their name because of their resemblance to the fiddle (violin) head. They mostly grow in damp areas and can be seen along small bodies of water such as ponds and lakes. 

Health Benefits:

Fiddleheads are high in fiber, rich in omega-3 fatty acids, and also antioxidants. For these reasons, they are especially great to eat to support good heart health and digestion. 

Selection & Storage:

When selecting fiddleheads, look for tightly coiled, bright green ferns. The center of the fiddlehead should be the same color or lighter than the rest of the fern. A darker center is indicative of an older, tougher fern. 

Fiddleheads are best consumed immediately. They should be washed with cold water and dried thoroughly. If it is necessary to store them, they will last 3-5 days in an airtight container or plastic bag in the refrigerator. To keep them longer, submerge them in cold water in the refrigerator. Change the water every 2-3 days to keep it fresh. This will allow you to keep your fiddleheads fresh for up to 3 weeks. 

Preparation Tips:

To prepare fiddleheads, place them in a bowl of cold water and rub away the papery, brown skin. Trim down the stems to about 2 inches in length. They are most delicious blanched or steamed first and then used in a dish. Fiddleheads should not be consumed raw as they cannot be digested properly by our bodies and may result in illness. They should always be cooked for at least 5 minutes. There is no need to get fancy when cooking fiddleheads, they can be simply dressed with a vinaigrette or creamy sauce as you would asparagus. 

Environmental Impact:

Fiddleheads have a relatively low carbon footprint and low water demands. However, it is essential to be mindful when purchasing or foraging these plants as they can easily be over-cultivated. If foraging is your preferred method, only pick 50% or less of the fiddleheads of each fern to ensure continual growth the next year. 

Red Radishes (April-May)

Background: 

Red radishes (Raphanus sativus), are a member of the Brassicaceae family. Although the name ‘red radish’ is rather general, the variety of red radish consumed in the United States is the  Red Globe radish, known for its round bulb and bright red/pink coloration. Although red radishes can be found in grocery stores all year round, their peak season is April to May. This is when they will be their most flavorful and fresh. Red radishes are typically semi-sweet and peppery and are sharpest when eaten raw. 

Health Benefits:

Red radishes are a particularly good source of fiber and great for digestion. They are also high in many vitamins and minerals— in particular Vitamin C, aiding in immuno-support. 

Selection & Storage:

Alway choose firm radishes that show no signs of bruising or softness. If the radish tops are still attached, they should look fresh, bright green, and not wilted. When storing radishes, remove the tops (they can be saved and cooked like any other green). Store them in the refrigerator in a bag with good circulation. Wash and slice radishes just before using them. 

Preparation Tips:

Red radishes can be eaten raw, pickled, or sauteed. Their greens, which have a pungent grassy taste, can be sauteed or blanched like most vegetable greens. Because of their peppery flavor and crunchy texture, radishes make a wonderful addition to salads. They can also be eaten raw on their own, or as they do in Europe– served with a side of salted butter. 

Environmental Impact:

Red radishes are considered to be quite sustainable when they are grown without the use of harsh pesticides and chemical fertilizers. They have a relatively low carbon footprint– 0.16 kg CO2e to produce 2.2 pounds. This is equivalent to driving a car half a mile! And a relatively low water footprint– 46 gallons of water used to produce 1 pound of radishes. 

Ramps (April-June)

Background: 

Ramps are a delicious sign of spring. They are a type of wild spring onion with a whitish bulb and hairy roots that resemble those of scallions. However, their flavor is more garlicky. They are commonly found growing in North America, especially in Canada and the Northeastern United States. 

Health Benefits:

Similar to its cousin the onion, ramps are rich in vitamins A and C, as well as the minerals selenium and chromium. They are particularly good for cardiovascular health as they contain kaempferol which protects the lining of blood vessels and aids the liver in cholesterol elimination. 

Selection & Storage:

When selecting ramps, look for leaves that are darker shades of green but not too dark. The stems should be about as wide as a dime. Thicker ramps will have a woodier stem that is inedible. Ramps should be eaten soon after they are picked as they wilt rather quickly. They should be cleaned and stored in an airtight bag or container and kept in the refrigerator. 

Preparation Tips:

Ramps can be very dirty and often trap soil in their crevices. To clean them, cut off the root end and wash under cold water or soak them until there is no more visible dirt. Then pat them dry with a dish towel. 

Like other members of the allium family, ramps can be sliced and sauteed in light oil or butter to bring out their garlicky, earthy flavors. They can also be roasted or grilled whole and dressed with a light vinaigrette or cream sauce. 

Environmental Impact:

Ramps grow wild and cannot be farmed. This makes them extremely sustainable. However, in recent years as they have grown in popularity, there is a concern about overharvesting. If you are going to forage for any wild plants it is important to learn about sustainable foraging – how to forage without devastating the plant in the future. For example, when foraging for ramps, you should leave the roots in the soil and only cut off the tops if possible. In addition, it’s important foraging them from different plants every year so they have time to regrow.  

Shallots (April-July)

Background: 

Shallots are a member of the Allium family. Although they resemble onions, they are their own species and have a milder, sweeter flavor than onions do when cooked. 

Health Benefits: 

Compared to an onion, shallots have more concentrated amounts of protein, fiber, and vitamins and nutrients such as calcium, iron, magnesium, Vitamins A and C. Compared to other alliums, shallots are very high in antioxidants such as kaempferol and allicin. 

Selection & Storage:

When selecting shallots, choose heavy, firm shallots that do not show signs of bruising. Avoid choosing shallots that are beginning to sprout at the stem end as these are older and are most likely more bitter. Like onions, shallots should be stored in a cool, dark, dry area of the kitchen. 

Preparation Tips:

To prepare shallots, remove the dry papery outer layer. For larger shallots, cut it in half through the root end, as you would an onion, for easier peeling. Once peeled, the shallot can be chopped, minced or grated as instructed by the recipe. 

Shallots make a great addition to vinaigrettes, can be sliced thin and fried as a crunchy topper to a soup or salad, or can be slowly sauteed in butter to add a sweet onion-like flavor to the base of a dish. 

Environmental Impact:

Shallots are considered sustainable as their carbon and water footprint tends to be low. However, they can often be imported from Europe or Mexico which can sky-rocket their carbon footprint, especially if they are flown over. When shopping, always check the origin labels and try to purchase from local farmers. 

Spring Peas (April-July)

Background: 

Although you can have a bag of frozen peas on hand at all times, spring peas are in season in the early spring. Fresh spring peas are often sweeter, and crisper and offer wonderful flavor and bite to any dish they are added to. Peas are part of the legume group which includes plants that produce pods with seeds, beans, or peas inside. Peas were originally grown in Asia and the Middle East but can now be found worldwide. 

Health Benefits:

In addition to being high in vitamins, minerals, and antioxidants, peas are especially great for eye health. Peas contain carotenoids, lutein, and zeaxanthin, which protect against cataracts and macular degeneration. They are also high in fiber, aiding in gut health and digestion. 

Selection & Storage:

Spring peas should be bright green, firm, and crisp. When possible buy them in their pods as opposed to pre-shelled– this keeps them fresh longer. The pods should not be slimy or scarred. Store spring peas in the refrigerator in a plastic bag or airtight container. They are best when consumed within 3 days of purchase. To freeze peas, shell them first then freeze them in an air-tight bag. 

Preparation Tips:

If the peas are purchased still in the pods, remove the pods by opening them at the seam and running your finger down the inside to pop out the peas. Then rinse and dry the peas. Some pods, like those of snap peas or sugar peas, are edible. Remove the tough vein that runs along the pod and rinse before proceeding with a recipe. Peas can be eaten raw or cooked. They make a great addition to salads, pasta dishes, and stir-fries.

Environmental Impact:

Peas, like most legumes, are very sustainable. Peas contribute to nitrogen fixation, adding nitrogen back into the soil they grow in. Farmers often use nitrogen-fixing crops, known as pulses, in their crop rotations to help other crops grow. Nitrogen is very important for growing healthy, nutrient-dense plants and when it is naturally added into the soil, the need for chemical fertilizers is greatly reduced. 

Sweet Onions (April-September)

Background: 

There are many different types of sweet onions. Some of the most common varieties include Maui Sweets, Chilean Sweets, Mexican Sweets, Peruvian Sweets, Texas Sweets, Vidalias, and Walla Walla. Sweet onions are known for their subtle onion flavor but with more sweetness. Their sweetness is not attributed to greater amounts of sugar but actually to lesser amounts of sulfur which allows for the sweetness to come through.

Health Benefits:

Consuming sweet onions has many health benefits. Sweet onions are particularly high in antioxidants, chromium, folate, and Vitamin C, which support the immune system and bone health. The fiber in onions supports the live probiotic bacteria that live in the gut and are necessary for keeping digestion running smoothly. Chromium regulates blood sugars and folate aids cell growth and function.

Selection & Storage:

When selecting sweet onions, choose heavy, firm ones that do not show signs of bruising. Avoid choosing onions that are beginning to sprout at the stem end as they are older. Sweet onions should be stored in a cool, dark, dry area of the kitchen. 

Preparation Tips:

To prepare sweet onions, cut the onions in half through the root end. Remove the dry papery outer layer and then dice, chop or grate the onion as instructed by the recipe. Although sweet onions can be used in place of regular onions as an aromatic in a dish, their unique sweetness is best showcased raw. They are a great addition to a salad, used in a relish, or as an accompaniment on a sandwich or burger. 

Environmental Impact:

Onions have a low water footprint of 33 gallons of water to produce 1 pound. They also have a low carbon footprint– 0.6 kg CO2e to produce 2.2 pounds which is equivalent to driving 1.25 miles in a car.

Watercress (April-October)

Background: 

Watercress, or Nasturtium officinale, is known for its peppery flavor profile and its recent popularity as a superfood. It is a member of the mustard family alongside arugula, kale, and collard greens. Although once considered a weed, it is now grown worldwide to keep up with its high demand. 

Health Benefits:

Watercress is low in calories and high in nutrients. It is especially high in vitamin K– 1 cup of watercress has 106% of the reference daily intake. Vitamin K aids in cardiovascular health and bone health. Watercress also contains other important vitamins and minerals such as vitamin E and B6, riboflavin, folate, and magnesium.

Selection & Storage:

Watercress should have dark-green leaves that are crisp, not yellowing or becoming slimy. It should be washed thoroughly in cold water and dried before use. Once harvested, watercress begins to lose flavor and nutrients and should therefore be eaten as soon as possible. To prolong the life of your watercress, keep the stems moist by wrapping them in a damp paper towel and sealed in a plastic bag– in this manner they can last up to a week in the refrigerator. 

Preparation Tips:

Most recipes call for watercress leaves. In this event simply remove the leaves from the stems. However, the entire plant is edible and can be used in cooking. Watercress is often eaten raw and added to salads or as a garnish for a peppery-spicy profile.  It can also be incorporated into soups, sauces, or sautėed.  

Environmental Impact:

Watercress is easy to grow and flourish. Because it is not easily susceptible to infestations and illnesses, it can be grown organically– without the use of chemical fertilizers or pesticides. Wild watercress is extremely invasive. In the United States, it is on the “noxious and invasive” list of 46 states because of how rapidly it grows and takes over the land from native plants. Wild watercress is safe to eat as long as it can be identified properly. Always wash any foraged plants thoroughly before ingesting them. 

The post Seasonal Produce Favorites For April appeared first on The Mindful Fork.

By The Produce Pack

This snap pea salad is a great way to use springtime produce and celebrate the short pea season.

Eating seasonally is important!

Choosing ingredients that are in season is good for your body, your wallet, and the environment! Most often these ingredients are cheaper when they are in season because they are more readily available. They taste better and have higher nutrient value because they can be harvested and eaten in a much shorter time frame, and it’s a great way to support local farmers.

Sugar snap pea season begins in early spring, around April, and usually lasts until July or mid-summer. Snap peas are also very easy to grow at home! Even in a garden with little space, snap peas grow vertically not horizontally so they don’t require much space. They will even grow up a trellis or fence adding beautiful, natural greenery and privacy. Snap peas are best harvested early rather than late, as they grow tough the longer they stay on the vine. They are also sweetest when just harvested– so if you can’t eat all the snap peas you pick or buy, freeze them so they last longer.

Looking for more Spring Recipes …

Seasonal Frisée & Citrus Salad with Edible Flowers

Fiddleheads & Ramps Sauté

Spinach Salad With Roasted Shiitake Mushrooms

See All Spring >

If you need tips on how to make this recipe, click on the link below:

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Snap Pea Salad with Mint, Feta, and Radishes

This salad is a great way to use springtime produce and celebrate the short pea season.

Course Salad, spring

Cuisine American

Keyword spring salad, sugar snap peas

Prep Time 15 minutes

Total Time 15 minutes

Servings 2

Calories 305kcal

Author Tabor Barranti

Ingredients

SALAD

• 4 oz Sugar Snap Peas
• 3 Radishes
• 3 Sprigs Fresh Mint
• 2 oz Feta Crumbled (omit for Whole30)

VINAIGRETTE

• 1 Lemon
• 1 tsp Red Wine Vinegar
• 1 Clove Garlic minced
• 3 tbsp Olive Oil
• Salt and Pepper to taste

Instructions

• Prepare the salad components: slice radishes thinly, preferably on a mandoline; slice sugar snap peas on a bias; chiffonade mint leaves, discarding woody stems.
• Toss radishes, snap peas, mint, and feta crumbles in a large bowl
• Remove zest of 1 lemon, set aside. Cut lemon in half.
• Combine minced garlic, red wine vinegar, salt, and pepper in a small bowl. Add the juice of one half of the lemon. Whisk thoroughly to combine.
• Add olive oil to dressing components, whisking constantly while adding oil.
• Pour dressing over salad and toss. Top with the lemon zest.

Nutrition

Calories: 305kcal | Carbohydrates: 11g | Protein: 6g | Fat: 27g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 17g | Cholesterol: 25mg | Sodium: 330mg | Potassium: 235mg | Fiber: 3g | Sugar: 4g | Vitamin A: 812IU | Vitamin C: 64mg | Calcium: 186mg | Iron: 2mg

The post Snap Pea Salad with Mint, Feta, and Radishes appeared first on The Mindful Fork.

Recipe by The Produce Pack

If you haven’t tried using carrot tops yet, this Walnut and Carrot Top Pesto helps you maximize the value of your farmer’s market purchases while adding extra flavor to your cooking.

A Zero Waste Solution

Did you ever wonder what to do with those leafy green tops of carrots? There’s no need to just throw them away anymore when you can make Walnut and Carrot Top Pesto – the perfect zero waste solution!

This recipe is super delicious and easy to make. Try this pesto with pasta, salads, sandwiches, or even tossed over your favorite vegetables. Lower your carbon footprint and substitute parmesan cheese with your favorite plant-based cheese!

If you need tips on how to make this recipe, click on the link below:

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Walnut and Carrot Top Pesto

If you haven’t tried using carrot tops yet, this walnut and carrot top pesto helps you maximize the value of your farmers market purchases while adding extra flavor to your cooking.

Course condiments, Dinner, pasta sauces

Cuisine American, Italian

Keyword carrot top pesto, zero waste

Prep Time 15 minutes

Total Time 15 minutes

Servings 8 servings

Calories 136kcal

Author Tabor Barranti

Ingredients

• Tops from 2 bunches of carrots approximately 2 cups roughly chopped
• ½ cup walnut halves
• ½ cup grated parmesan
• 2 tbsp fresh squeezed orange juice
• 1 clove garlic
• ½ tsp kosher salt
• ¼ tsp crushed red pepper flakes
• ¼ cup extra virgin olive oil

Instructions

• Add carrot tops, walnuts, parmesan, orange juice, garlic, salt and crushed red pepper flakes to a food processor and pulse until finely chopped.
• Turn the food processor on, and while it is running, slowly drizzle in the olive oil until a paste forms.

Notes

1 cup = 8 servings

Nutrition

Calories: 136kcal | Carbohydrates: 2g | Protein: 3g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Cholesterol: 5mg | Sodium: 256mg | Potassium: 55mg | Fiber: 1g | Sugar: 1g | Vitamin A: 83IU | Vitamin C: 2mg | Calcium: 64mg | Iron: 1mg

The post Walnut and Carrot Top Pesto appeared first on The Mindful Fork.

Making salad with seasonal veggies is quick and easy to make when using a food processor. This refreshing Celery Root, Carrot & Broccoli Slaw with Avocado Dressing is ready to eat in just 20 minutes.

This celery root slaw recipe is especially delicious when topped with a creamy avocado dressing but you can make a lighter version with apple cider vinegar and extra virgin olive oil.

What is Celery Root?

Celery root, also known called celeriac, is an edible root vegetable in the celery family. Although the stalks and leaves look similar to celery, they aren’t tasty enough to be eaten raw like celery. If lucky enough to buy whole (with stalks and leaves attached), practice zero-waste and add finely chopped leaves to salads, stir-fries, potatoes, and rice dishes.

The root itself is a lumpy, roundish, light brown tuber approximately the size of a grapefruit. Trim the tough outer skin to reveal a whiteish color and texture similar to a parsnip and a mild, celery-like flavor. It is crisp, crunchy, and somewhat intense when eaten raw but sweetens when cooked.

Celeriac is closely related to celery botanically, but they are grown differently. Celeriac is cultivated for its root rather than its stalk.

Eating Seasonal Is Good For The Planet

Choosing seasonal ingredients when making any meal is good for the planet. Not only are the ingredients fresher when traveling fewer miles, but they are also healthier for you. Read TMF’s Guide to Eating Seasonal for more tips.

When creating a slaw like this, it is easy to substitute other ingredients depending on the season you are preparing it in. Check out the full recipe instructions by clicking on the link below, where Chef Cindy shares different recipe variations.

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Celery Root, Carrot & Broccoli Slaw with Avocado Dressing

Making salad with seasonal veggies is quick and easy to make when using a food processor. Ready to eat in just 20 minutes. This celery root slaw recipe is especially delicious when topped with a creamy avocado dressing.

Course Salad, Sides

Cuisine Vegan

Keyword celeriac, celery root recipe, celery root salw

Prep Time 20 minutes

Total Time 20 minutes

Servings 4 people

Calories 29kcal

Author Chef Cindy

Equipment

• Food Processor Shredder blade, knife blade

Ingredients

Slaw:

• 1/2 cup celery root approx. 1/2 – 1 whole celery root
• 1/2 cup carrots, shredded approx. 3 carrots
• 1/4 cup broccoli stem, shredded 1 stem
• 1/2 cup broccoli florets

Dressing:

• 1 avocado
• 1 garlic clove
• 1 small shallot
• 6 mint leaves extra for garnish
• 2 tbsp apple cider vinegar
• 6 tbsp olive oil
• 1/4 cup water
• 1/2 tsp salt
• 1/8 tsp pepper

Extras:

• 1 tbsp poppy seeds

Instructions

• Use a food processor with the shredding blade attached to prep the slaw ingredients.
• Clean the food processor and attach the knife blade. Place all dressing ingredients in the food processor except the oil and water. Process until somewhat smooth and slowly add vinegar, oil, and enough water for a creamy consistency.
• Blend the avocado dressing with the slaw ingredients. Stir in poppy seeds.
• Serve with a sprinkling of poppy seeds and chopped mint.

Notes

Tip: For a lighter version of this recipe (without avocado dressing), add a 3:1 vinaigrette ratio – 3 parts extra virgin olive oil & 1 part apple cider vinegar.

Nutrition

Calories: 29kcal | Carbohydrates: 4g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 313mg | Potassium: 108mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2882IU | Vitamin C: 3mg | Calcium: 48mg | Iron: 1mg

The post Celery Root, Carrot & Broccoli Slaw with Avocado Dressing appeared first on The Mindful Fork.

Recipe by Sam Cooks Kindness

Corn tortillas stuffed with a fast & flavorful black bean filling and air-fried to crispy perfection! Perfect for a lazy, but nutritious lunch or even a party snack. Dip in your favorite salsa or guacamole! These Air Fried Black Bean Taquitos are vegan & oil and gluten-free.

Are Air Fryers an Eco-friendly Cooking Method?

Air fryers are considered to be more environmentally friendly than ovens and deep fryers because of their energy efficiency. They cook food faster and do not require preheating which eats up energy and time. Since they use less power, they save people money and reduce carbon footprints. Air fryers also require significantly less oil than other frying methods and can even be used without oil. This reduces the amount of oil waste which can also be hard to dispose of.

In addition, acrylamide, a chemical that is formed during high-temperature cooking such as frying and baking, is formed in significantly fewer amounts when using an air fryer. Acrylamide in high amounts can cause adverse health risks and when animal studies were performed, caused cancer in multiple subjects.

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Air Fried Black Bean Taquitos

Corn tortillas stuffed with a fast & flavorful black bean filling and air-fried to crispy perfection! Perfect for a lazy, but nutritious lunch or even a party snack. Dip in your favorite salsa or guacamole! These Air Fried Black Bean Taquitos are vegan & oil and gluten free.

Course Appetizer, Main, Side Dish

Cuisine American, Mexican

Keyword air fryer recipe, black bean taquito

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 servings

Calories 243kcal

Author Sam Cooks Kindness

Equipment

• 1 Air Fryer

Ingredients

• 1 can black beans 15.5 ounces drained and rinsed
• ⅓ cup your favorite salsa
• ½ teaspoon cumin
• ½ teaspoon chili powder
• salt & pepper to taste
• fresh lime juice to taste optional
• 8-10 corn tortillas amount may vary based on size of tortillas

Nutrition

Calories: 243kcal | Carbohydrates: 50g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 363mg | Potassium: 337mg | Fiber: 8g | Sugar: 3g | Vitamin A: 365IU | Vitamin C: 1mg | Calcium: 104mg | Iron: 2mg

The post Air Fried Black Bean Taquito Are An Eco-friendly Snack appeared first on The Mindful Fork.

Recipe by Chef Cindy

Spinach Salad with Roasted Shiitake Mushrooms is a vegan spin on the “classic” spinach salad that’s normally made with hard-boiled eggs, sliced button mushrooms, crumbled bits of bacon, and topped with a drizzle of a warmed vinaigrette dressing. Roasted shiitake mushrooms are an easy and delicious replacement for bacon!

Learn more from our community on some gradual tips towards a plant-based diet !

Spinach is a SUPERFOOD!

Spinach is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. Spinach has large quantities of vitamin A and vitamin C which are crucial for the building and maintenance of collagen which provides structure to skin and hair. Leafy green vegetables also contain the highest amounts of vitamin K which are a necessary nutrient to build and maintain healthy bones. Just 1 cup of raw spinach fulfills a daily requirement for both men and women!

Is spinach good for the environment too?

Spinach is very sustainable when not grown with pesticides. It has a relatively low carbon footprint (0.34 kg CO2e per 2 pounds of fresh spinach production) and a low water footprint (35 gallons of water per 1 pound of spinach production). However, spinach is a vegetable that is often grown with high amounts of synthetic pesticides making it one of the “dirty dozen” crops. According to a pesticide analysis performed by the USDA in 2016, there was an average of 7 different pesticides/insecticides/fungicides on one piece of conventionally grown spinach crop. These pesticides can be very harmful to our health if consumed in large enough quantities and are also extremely detrimental to soil health!

Luckily you can still enjoy spinach and be sure that it’s positively impacting your body and the environment. When purchasing spinach, BUY ORGANIC, locally grown spinach. If you can’t find organic spinach be sure to wash your spinach several times before consuming it.

Roasted Butternut Squash with Pear & Pecan Salad Recipe

Frisée & Citrus Salad

Fennel, Apple & Cabbage Slaw Salad with Pomegranate

See All Salads >

To see the original post for this recipe click on the link below:

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Spinach Salad With Roasted Shiitake Mushrooms

Spinach salad with roasted shiitake mushrooms, cherry tomatoes, slices of radishes & salad turnips and topped with a drizzle of olive oil and balsamic vinegar.

Course Salad

Cuisine Vegan

Keyword shiitake mushrooms, spinach, vegan spinach salad

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4 people

Calories 90kcal

Author Chef Cindy

Ingredients

• 3 cups cups of spinach leaves
• 3 ½ oz of shiitake mushrooms
• 4 red radishes
• 4 Japanese salad turnips
• ½ cup cherry tomatoes
• 2 tbsp olive oil
• 3 tbsp balsamic vinegar

Instructions

• Place spinach leaves in a salad spinner to clean. Loose (not packaged) spinach leaves can be very dirty so it may take 3 cycles of cleaning in the salad spinner.
• Cut the dirty stems off the shiitake mushrooms & wipe clean with a damp paper towel, if needed. Slice them crosswise as thin as possible.
• Place on a baking sheet lined with parchment paper. Drizzle with 2 tablespoon of olive oil and sprinkle with 1 teaspoon or more of sea salt.
• Roast at 375 for approximately 20 min or until crispy.
• While roasting, slice the radishes and turnips into a matchstick cut.
• Clean the tomatoes and slice each in half.
• Plate the spinach and top with radishes, turnips, tomatoes and top with roasted mushrooms.
• Finish off with freshly ground pepper and a drizzle of olive oil & balsamic vinegar, to taste.

Nutrition

Calories: 90kcal | Carbohydrates: 5g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 27mg | Potassium: 264mg | Fiber: 1g | Sugar: 3g | Vitamin A: 2201IU | Vitamin C: 11mg | Calcium: 29mg | Iron: 1mg

The post Spinach Salad With Roasted Shiitake Mushrooms appeared first on The Mindful Fork.

By Cindy Siegenfeld

You’ve probably heard of the phrase “carbon footprint” and the need to lower it. Many of us are confused about what that means and how that affects the environment. Here are some common questions:

• What is a carbon footprint and how does that relate to climate change?
• If lowering my carbon footprint is recommended, what tools are there to calculate my carbon footprint?
• What changes in my diet will make a difference?
• How can I keep track of my carbon emissions?
• What does it mean when a company is carbon neutral and why is that important?

Our hope is that by the time you finish reading this, you will realize your actions matter. A recent NY Times article shares that the dangers of climate change are mounting so rapidly that they can soon overwhelm the ability of both nature and humanity to adapt unless greenhouse gas emissions are quickly reduced.

This will take a global effort – individuals, companies, and countries doing everything they possibly can. And that doesn’t mean just spending billions of dollars on adaptions to future threats facing us. We should also be focusing on transformational changes within our ecosystem that are sustainable. But if we continue with minimal action, our choices for those changes will become fewer and fewer.

The rate of carbon emissions are the highest they’ve been in 66 million years and the amount of warming in the coming decades is expected to be 250 times greater than the average warming during the past century.

If global warming reaches 1.5 degrees Celsius – as is now likely within the next few decades – roughly 8 percent of the world’s farmland could be unsuitable for growing food,  oceans and animal life will suffer, and people around the world will be exposed to flooding and more natural disasters that will change habitable areas. If we reach 2  and  then 3 degrees Celsius the effects are devastating!

What is a carbon footprint?

According to the Nature Conservancy, a U.S. environmental nonprofit, a carbon footprint is the total amount of greenhouse gases (including carbon dioxide and methane) that are generated by our actions. In short, our daily GHG emissions contribute to global warming.

Thinking in terms of a household, it relates to the carbon that is indirectly or directly emitted from the food you buy, the gas and electricity you use to heat your home, or the fuel needed for the car you drive.

The global carbon emissions average is 4 tons, which would be a good first step for most Americans to aim for. However, if we want to avoid global warming, we all need to strive to get it under 2 tons by 2050.

The average carbon footprint for a person in the United States is 16 tons per year, one of the highest in the world.

Lowering individual carbon footprints from 16 tons to 2 tons will take individual effort. Dietary changes will mean eating less meat and focusing on a low-carbon diet. While other changes can mean finding more efficient ways to travel as shared in this diagram below from Our World in Data.

Utilizing some tools measure your carbon footprint will open your eyes to the changes you can also make in your home, the food you purchase and choices you make when shopping.

Tools to measure your carbon footprint

There are and increasing amount of tools and apps being developed to calculate your carbon footprint. Carbonfootprint.com offers calculators for both individuals and businesses and suggests handy ways to reduce your carbon footprint and improve it by, for example, planting trees. Or there’s a straightforward questionnaire created by the environmental nonprofit WWF (Worldwide Fund for Nature) that asks questions about your diet and travel habits, and offers advice.

One of the easiest is Climate Hero which lets you calculate your carbon footprint in just 5 minutes, reduce your footprint with climate pledges and offset your remaining footprint to 200%. They make it quick and easy with some general assumptions. This gets your gears turning for some important lessons you can take away from the test. Try out a Climate Hero test now.

You can also try some more detailed tools to estimate your personal or household greenhouse gas emissions. Then explore the impact of different techniques to lower those emissions. Here are some of our recommendations for good start:

• U.S. Environmental Protection Agency gives you a quick, rough estimate of your carbon footprint by using U.S. average values.
• The Nature Conservancy has an easy to use interactive carbon calculator giving and ways to take action.
• Global Footprint Network shares another approach with an ecological footprint and ratings with an peronal Overshoot Day – find out what yours is!: 
• Giki Zero app is a free science based carbon footprint calculator with over 130 steps to suit every lifestyle and budget.
• Carbon Footprint & CO2 Tracker for Travel and Food app which can automatically track the carbon associated with your day to day travel.
• MyEarth app is GPS based and will calculate and motivate you to make carbon-conscious food and travel decisions. You can even set a target based on a 7.6% reduction.
• Klima is a carbon offset app that will suggest chnages and allow you to offset your carbon emissions with a monthly subscription.
• JouleBug is a sustainability app that combines gaming and social media to compete and connect with your friends with suggested actions for an eco-friendly life.
• EarthHero app helps yoou discover ways to act towards climate change and set green goals for yourself.
• GreenKarma app has a gaming interface that allows you to play and collect CO2 cards for various environmental projects where you can use them to reduce real-life emissions.

Changing your diet can lower your carbon footprint

Food consumption is responsible for about 26% of global greenhouse gas emissions. Eating low carbon food is therefore one of the best ways to reduce your carbon footprint.

We all know that cutting back on meat consumption is essential to lowering your carbon footprint. But you should also learn about how to eat the eco-flexitarian way which will give you extra tools to be mindful and choose food that is sustainably sourced.

What if you just want to focus on a low carbon diet? Start by looking for recipes that share the Environmental Info directly in the nutritional calculations. You can find a Carbon Footprint Analysis number on each one of The Mindful Fork Recipes. Thanks to My Emissions, they calculate the greenhouse gas emissions (GHG) amount and the percentage based on a global average. You can then decide what recipe fits into your daily plan.

My Emissions also has a carbon footprint calculator that is free to use. You can easily look up the carbon footprint of an ingredient and make more sustainable choices. Our hope is one day we can see a carbon rating label displayed on many products and menus allowing eco-conscious consumers make better decisions when dining out or purchasing products at the supermarket.

What is a good carbon footprint?

According to Climate Hero, we shouldn’t be eating more than 3.05 kg CO2e (3,050 grams) carbon emissions per day. This is based off a UN recommendation to reduce carbon food emissions by 7.65 each year.

Top tips to reduce your carbon footprint

If we are aware, we can incorporate changes that will make a difference. Here are just a few to start with, but certainly, learn more by taking some of the quizzes mentioned above.

• Eat less beef and lamb. Cows and sheep are ruminants that let out large amounts of methane gas, which has a 21 times higher greenhouse effect than carbon dioxide.
• Be eco-conscious and eat an eco-flexitarian or low-carbon diet. Choose from recipes that label the carbon footprint so you are aware of your daily carbon emissions.
• Offset your remaining footprint with a carbon offset program. This is a cost effective way to take responsibility for the emissions you’re causing but can’t eliminate with lifestyle changes.
• Switch to an environmentally friendly electricity program that reduce your climate impact from electricity usage by 90%. Contact your electric company for available options.
• Use your bike or walk when possible.
• Be more conscious of reducing travel domestically which has the largest impact on our environment. Take a train, bus, car or ferry instead of short-haul flights.
• Join a car sharing program instead of owning or leasing a car. You will only use a car when you really need to. In addition, you often can get access to green vehicles and choose the most suitable size for each trip.
• Ask for an eco-friendly car when booking a taxi/Uber/Lyft. For example, Uber offers users to choose Uber Green where you’ll receive a ride in a hybrid or 100% electric car that produces up to 44% fewer carbon emissions than the average Uber trip.
• Fight food waste. Out of all the food produced, 40% ends up as waste. Half of this happens during production or distribution, while the other half happens at home in the kitchen. Learn how to cook more efficiently and to plan out zero-waste meals. Learn more about The Mindful Fork Eco-Conscious Cooking Course (coming soon).
• Reduce Plastic Usage. Plastic is made from fossil oil and every kg of plastic creates about 3- 6 kg CO2 emissions. Average is 50kg per person with a foootprint of 150-300kg CO2e per person per year.
• Prioritize products made with wood and bamboo. The choice of raw materials has a big impact when buying things like furniture, home decor, utensils, building materials, toys, textiles, etc.
• Shop less. When buying, go for quality instead of cheap products that wear out quickly.
• Shop more circular. Buying second hand is an easy way to reduce your emissions. You can also donate or sell items you no longer use.
• Maximize recycling. Make sure all the things you throw out are recycled correctly.

Carbon offsetting can be used in addition to maintaining a low-carbon footprint. You can offset your excess carbon output to fund projects that will help reduce greenhouse gas emissions elsewhere on the planet.

Carbon Offset Programs

Carbon offset programs will give you ways to neutralize your carbon footprint by decreasing the footprint of others. The money you pay goes towards climate positive projects that are made possible by donations from people carbon offsetting. A primary example of these projects is replacing fossil fuels with renewable energy in developing countries that cannot fund these projects for themselves.

Here is a list of some suggested programs:

• Native Energy
• Terrapass
• myclimate
• clear
• 3degree

Support organizations and get involved

Support organizations that are researching new ideas to innovate change, educating the public on how to incorporate those changes, and promoting carbon offset programs.

Speak up for nature by contacting your elected officials or pledging to take action

The Nature Conservancy offers many ways you can take action with a pledge. SImply fill out a form (no donation required) and they will pass it on to an elected official. Your voice matters and will be heard.

Hold on to HOPE for OUR FUTURE

We must hold on to HOPE for our future! Innovative solutions are already in the works to enhance nature’s ability to fight climate change. With determination to protect our precious ecosystems, we can turn things around. Together, we can slow down the worst impacts facing our world today and innovate for a better 2030 and beyond!

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