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7 Vegan Foods That Support Better Sleep (and 7 That Don’t)

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Discover 7 vegan foods that help you sleep better—plus which ones to avoid—\ and enjoy plant-based supper ideas and a sleep-friendly recipe! Getting a restful night’s sleep isn’t just about avoiding screens or caffeine—what you eat for supper plays a huge role. Some plant-based foods contain nutrients that help regulate melatonin and serotonin levels, promoting relaxation and deeper sleep. Others can spike your energy or disrupt digestion, keeping you awake long past bedtime. 🥱 7 Vegan Foods That Support Improved Sleep Cherries – One of the only plant sources of natural melatonin. Tart cherries or juice before bed may help regulate sleep-wake cycles. Kiwi – Rich in serotonin-boosting compounds and antioxidants; studies link kiwi consumption with faster sleep onset. Almonds – Contain magnesium and tryptophan, nutrients linked to improved sleep quality. Pumpkin Seeds (Pepitas) – High in magnesium and zinc, which work with tryptophan to support melatonin production. Tofu – A good sou...
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Warm German Potato Salad

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Warm German Potato Salad My husband's mother was German from Silesia.  His favourite food in the world is German Potato Salad. The recipe here is a contribution from the Alberni Veg Supper Club's recipe collection for May 23, 2019 (see more details under the recipe).  We made it up last night for supper and it was a big hit.  I have to report that we ate it AS supper, so that should justify our eating about 8 of the 12 servings? This is a vegan version of the traditional German Potato Salad.  Instead of 'real' bacon bits, the recipe calls for Tempeh (a vegan product that is a mix of both soy and wheat proteins).  We think that Ed's mom fried up the onions in butter, but this recipe uses Extra Virgin Olive Oil. (EVOO)  We cheated a bit on the Tempeh crumbles (a recipe included here) when we came across Smoky Tempeh in the organic cooler at our local Walmart.  You might find it there as well (yes, shocking I know!)  I used ...
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Greek Bean Bake Recipe (Gluten-free, egg-free, dairy-free)

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Greek Bean Bake- Lentils and Pintos over Sweet Potatoes in this particular dinner (above). SAUTE in 2 T. Olive Oil: *3 cloves Garlic, minced *1 Onion, chopped *1 red or yellow Bell Pepper, chopped *1 C. sliced Mushrooms ADD: *1 C. Vegetable Stock or Water and Bouillon Cube *Juice of 1 Lemon *2 T. Tomato Paste *1 tsp. Oregano *2 C. cooked Kidney Beans (or other beans) *1/2 C. pitted Olives *1 C. Zucchini, diced OR 1 C. Eggplant, sliced and diced *Salt and Pepper to taste BAKE in shallow dish at 375F about 15 minutes until heated through TOP with fresh chopped Parsley SERVE on rice, sweet potatoes, toasted buns or crusty bread Our farmer son was able to grow healthy sweet potatoes right on his acerage on           BC's Sunshine Coast!  You probably can too!  See the article here that describes          how to do that:   GROW YOUR OWN SWEET POTATOES
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Vegetable Burger Recipe + Veggie-Burger-Waffle (egg-free, dairy-free)

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Here is a simple recipe for a yummy, healthy veggie burger, along with my adaptation for a delish savory waffle (scroll down to the bottom of this recipe).  GRATE together: *1 Zucchini Home-made BBQ Sauce (Click) *8 medium button mushrooms *1 large Onion *1 Carrot *1 Potato ADD: *4 c. packed Whole Wheat Bread Crumbs *1 T. Parsley *1 tsp. Paprika *1 tsp. granulated or minced Garlic *1/2 tsp. Savory *1/2 tsp. Oregano or Poultry Seasoning *1 tsp. Salt *1 T. Mrs. Dash Original or Cajun MIX ALL THE ABOVE together and LET STAND. Mushrooms will release their moisture. If too wet to form burgers, ADD some cracker crumbs. BAKE about 15 minutes at 450F or fry on griddle. Savory Veggie Waffle Recipe Adaptation for the Savory Veggie Waffle INGREDIENTS: *8 medium button mushrooms *1 large Onion *1 Carrot *1 Potato *1/2 to 1 cup of broth or carrot juice or celery juice, etc. *2 c. rolled oats *1 T. ground flax or chia seed OR 1 tsp. ground Psyllium seed (OPTIONAL) *1 T...
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LENTIL and SQUASH POT PIE Recipe (egg-free, dairy-free)

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                     Let's get right down to this delish lentil-butternut squash recipe! (*thanks to Jennifer Wong for the image above) In 4-Quart Pot: *2 C. Brown Lentils in 3 C. Water SOAK 2 - 3 hours or overnight. BRING TO BOIL . SIMMER approximately 1 hour. ADD : *4 c. Yellow or Orange Squash, diced *4 Vegetable Bouillon Cubes *2 tsp. Coriander *1/2 tsp. Cumin *2 cloves Garlic *2 large Onions, chopped fine SIMMER until Squash is tender. POUR into deep casserole dish or spoon into individual baking ramekins as in the photo above. SAVORY PASTRY TOPPING: WHISK together: *1/2 C. Oil *1/4 C. Water *1/2 tsp. Salt *1/4 tsp. Savory ADD to: *1 1/2 C. Whole Wheat Flour *2 T. Parsley Flakes ROLL OUT to cover dish OR individual ramekins.. BAKE until crust is golden. ~Recipe by Wyona Hertwig
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Walnut Stuffed Spuds Recipe (Gluten-free, Dairy-free, Egg-free)

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-Feeds a Family of Five 5 large Potatoes (Bake fresh or use leftover baked spuds) CUT in half length-wise and hollow out to use in filling FILLING: in blender grind 2 C. Walnuts MIX together with POTATOES: *1 T. Oil or Margerine *1 T. Mrs. Dash Original *1/2 tsp. Salt *2 T. Parsley, fresh, chopped FILL Potato Skins to a mound in each BAKE about 20 minutes @ 400F GARNISH with a sprinkle of Paprika and Parsley Sprig Here is an opportunity to get rare heirloom potato seed varieties from Ukraine for your vegetable garden. shopetsy --> Click on Image Above for More Information & To Purchase
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Pecan Nut "Meatballs" Recipe (dairy-free, egg-free)

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Delicious Pecan Nut Meat Balls Looking for an easy recipe that amazes even the most jaded pallet? This delicious plant-based recipe for pecan nut meat balls fits the bill!  Ingredients: *4 C. Wholewheat or Gluten-Free Bread Crumbs or Cooked Rice (cool) *1 cups/120 g chopped Pecans *2 tablespoons/  Soy / Tamari Sauce *1/2 teaspoon/ 1.5 g  Sage *1/2 teaspoon/ 1.5 g  Thyme *1/2 teaspoon/1.5 g  Basil *1/2 cup/60 g  Celery , finely diced *1/2 cup/30 g  Parsley , chopped *1 tablespoon / 7.5 g.  Cornstarch or Tapioca Flour or Sweet White Rice Flour * 1 large Onion , chopped *1 tablespoon/15 g  Coconut Oil * 1 cup/240 ml.  Vegetable or Mushroom Broth (made with bouillion cubes or otherwise) Yupik Jumbo Pecans, Halves, 1 kg, Kosher, Gluten-Free, Raw Nuts, Half Pieces, Unsalted, Unroasted, Oil-Free, Crunchy, Source of Fiber, Healthy Snacks, Ideal... AmazonAffiliate METHOD: 1.      In a large bowl toss together...
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Vegetable Pot Pie Recipe (Egg-free, Dairy-free)

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  IN LARGE CASSEROLE PAN: PLACE   *16 small cooked Onions (or 4 medium Onions) *1 C. cooked Pinto Beans *2C. Carrots, sliced and cooked *1C. Other veggies, cut up (your choice) POUR the following sauce over the above: *3 T. Oil *1 tsp. Salt *1 tsp. Mrs. Dash Original *1/2 tsp. Celery Powder *5 T. Whole Wheat Flour MIX WELL and stirring, gradually ADD: *3 C. Soy, Rice OR Nut Milk HEAT, stirring constantly, until smooth and thickened NUT BUTTER CRUST: *8 T. Nut Butter *3 C. Flour *4 tsp. Non-aluminum Baking Powder *Pinch of Salt *2 T. Parlsey   ADD: 1 C. Nut Milk to make a soft dough. KNEAD lightly. ROLL OUT to fit dish and a light covering for top. BAKE at 350F-400F for approximately 20 minutes.
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Recipes for Vegan-Gluten-Free Potato Pancakes and Potato Waffles

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We are potato lovers in our family. We're a big old mix of Northern European and it is likely our ancestors ate potatoes, cabbage, and turnips from times immemorial. Potatoes are in our DNA. If you are a potato lover, too, I know you probably already like potato pancakes-- but these are VEGAN so no eggy factor. Have you tried a potato waffle yet?  You'll fall in love with it when you do! The first recipe is shown in the picture above-- Wyona's healthy vegetarian (or vegan) potato pancake. Only one tablespoon of oil. The  egg-replacer listed here is ground flax, but you could also use ground chia seed or a commercial egg replacer powder.  Wyona calls for amaranth, millet or quinoa flour, but I'm pretty sure you could use a mixed Gluten-Free flour of your choice. Here are the ingredients you will need for Wyona's Potato pancake: 6 medium-sized peeled potatoes 1 fresh lemon tapioca starch amaranth  (or millet or quinoa flour) 1 onion, your choice salt 2 T. ground ...
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Gluten-Free Bread Dressing Recipe (also Egg-Free, Lactose-Free)

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4 C. Gluten-Free Bread Crumbs 1/4 C. Parsley 1 tsp. Sage 1 tsp. Thyme 1/2 tsp. Salt 1/4 C. Melted Margarine or Oil to SAUTE 1/2 C. chopped Onion,  1 C. chopped Celery Rice Milk to moisten OPTIONAL: Add 1 C. fine chopped nuts and use as stuffing for red bell peppers, tomatoes, or mushrooms. BAKE at 400F with timing as to what is stuffed until done.                                     Click here to see vegan turkey recipes                                         3 Classic Vegan Thanksgiving Recipes all in one place
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Barley and Corn Casserole

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Delicious, nutritious corn and barley casserole This hearty casserole is also a roast vegetable stew-- it can be baked at 350F or just stir-fried on the stove-top and then put in a casserole pan to serve. A perfect potluck casserole. IN HEAVY SKILLET, sauté the following: 1 T. Coconut or other Oil 2 cloves Garlic, minced 1 Onion, chopped 3 C. Water (or Vegetable Stock) 1 C. Pot Barley 2 Carrots, diced COVER and Bake at 350F or Simmer about 1 hour ADD: 2 C.    Kernel Corn 1/2 C. Fresh Parsley, chopped 2  T.     Chicken-Style Seasoning , or Salt and Pepper to taste If baking, continue to bake until hot through (maybe 10-20 minutes for the corn depending on your oven) Health Note:  According to Health Canada and the U.S. Food and Drug Administration (FDA), consuming at least 3 grams of barley beta-glucan daily  can help lower blood cholesterol levels , which is a risk factor for cardiovascular diseases. Whole-grain barley,...
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