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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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Samm'n Spread

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  There are quite a few different delicious recipes for this mock salmon spread out there and on the web. This particular recipe is a little lower in sodium, and has no added oils. It is, of course, plant-based (or "vegan" or "veganized" if you prefer). I'm calling it "Samm'n" just to distinguish it somewhat from the fish. This can be whipped up pretty quickly in a food processor or a blender. I would recommend chopping up the celery and carrot into fairly small pieces, and when you are done the processing/pulsing, you may find some large chunks that need to be separated and re-processed after you have removed the spread from the processing container. But the picky-ness is really worth it! It is yummy and makes about 2 1/2 cups or 6 great sandwiches or a topping for a multitude of crackers! INGREDIENTS:     2 cups of raw almonds- store-bought blanched or soaked overnight and "skin" at time of use, by boiling for exactly one minute and rin...
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No Frills Healthy: Black Bean Soup

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Enjoy this simple no-frills and healthy black bean soup.  You can start the soup by soaking the dry beans overnight to use in the soup , or you can just open a couple of cans of beans .  Buying dry organic beans is definitely a less expensive way to go.  Growing your own beans and drying them is better yet!  Whatever works for you! INGREDIENTS: 2 cups of black beans (soaked overnight or from a can) 2 onions, chopped 2 carrots, chopped 2 stalks of celery, chopped 2 teaspoons salt 5-6 cups of water 2 teaspoons basil (see below**) METHOD: If using soaked beans, drain and rinse the beans and put them in a pot with a tight-fitting lid and all the other ingredients and simmer for 4 hours, covered.  Add more water if needed.  If using canned beans, use slightly less water and simmer for about 30 minutes until all vegetables are tender.   Press the soup through a sieve or whirl up in a blender with a little extra water. De...
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Curried Carrot and Cashew Cream Soup Recipe (egg-free, dairy-free)

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Curried Carrot and Cashew Cream Soup SAUTE in large sauce pan in 2 T. Oil or Margerine: *1 medium Onion, chopped *2 cloves Garlic, minced *6 C. grated Carrot COVER above and let sweat 5 minutes BLEND: *4 C. Vegetable Stock or Water and Bouillon Cube *1 inch Ginger root, grated *1 tsp. Curry Powder *1/2 tsp. Salt *1 C. raw Cashews ADD to sauce pan and SIMMER on medium heat 10 minutes GARNISH with some grated Nutmeg ADD slurry of Cornstarch to thicken if needed (Alternatively, for a smoother, creamy soup, use 6C. chopped cooked or roasted carrots at the outset and add them to the blender along with the saute'd onion and garlic and other items. Simmer everything together, stirring to maintain smooth consistency.)
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Vegetable Chop Suey Recipe (egg-free, dairy-free)

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Delicious Chop Suey-- make it with the vegetetables you prefer and add in your fave vegan protein. Recipe from Wyona Hertwig PREP ALL VEGETABLES: SLIVER: *2 Carrots *2 Celery Stalk *Handful of Green Beans BREAK UP: *Broccoli Florets, cutting lengthwise PRE-HEAT Wok or Deep Skillet ADD: *2 T. Grapeseed or Sunflower Seed Oil *1 Onion, chopped *3 cloves Garlic, sliced, browning slightly (May also substitute or add in: tiny corn cobs, water chestnuts, bell pepper, mushrooms, pineapple chunks, tiny chunks of faux meat, baby bok choy, snow peas, etc.) ADD: *1 C. Vegetable Broth or Stock *2 tsp. Brown Sugar (or 2 tsp, Maple Syrup) *1 T. Soy Sauce ADD the all the vegetables up above STIRRING CONSTANTLY to heat through ADD 3 C. Bean Sprouts TOSS Cover for 2-3 Minutes TOSS and serve over rice or quinoa (May want to substitute some of our luscious sauces  instead of the above sauce: Shriley's sweet and sour pineapple sauce , Shirley's peanut sauce , Shirley's ...
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Winter Vegetable Pie Recipe (egg-free, dairy-free)

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Winter Vegetable Pie with Gluten-Free Crust (see bottom GL recipe)-- and my friend gave me some local-grown Bay Leaf! SAUTE: *2 T. Oil *2 medium Onions, chopped *2 Potatoes, diced *2 Carrots, diced *1 Parsnip, diced (or, as in picture, dice an additional carrot if you have no parsnips) ADD: *1/2 C. - 1 C.Water *2 Tomatoes, diced *1 C. Frozen Baby Peas *2 Bay Leaves (discard after heated) *1/2 tsp. Salt *1/2 tsp. Savory *1/2 tsp. Cumin *1/4 tsp. Nutmeg SIMMER until veggies are tender, then thicken with slurry of: *1 T. Flour (or 1 T. Potato or other Starch if Gluten-Free) *1/2 C. Water POUR into BAKED Savory Pastry pie shell and hold in warm oven until serving time. ALTERNATE: GLUTEN-FREE SAVOURY PIE CRUST Ingredients ½ cup Coconut Oil or other solid, all vegetable non-dairy shortening 2 to 4 T. ice water *1¼ cups All Purpose Gluten Free Flour Blend (and 1 tsp. Xanthan  Gum if there is none in the mix) plus more for rolling 1 tsp. Celtic Sea Salt 1 ...
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Jiggs Dinner Recipe (dairy-free, egg-free, vegan)

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Plant-Based Jiggs Dinner-- so yummy! SOAK OVERNIGHT: *1 C. Split Green Peas with 3 C. Water in a 4-Qt. Pot (or just add frozen green peas in at the end of cooking). NEXT DAY: Bring Peas to a boil, lower to simmer for about 45 minutes. (Or if using frozen green peas, just add in towards the end of the simmer of the other vegetables.) ADD: *3 c. Cabbage, chopped *2 Parsnip (and/or 1 medium size Turnip) and 2 Carrots, diced or sliced *4 medium Potatoes, cut in chunks *1 T. Mrs. Dash Original seasoning or just salt, pepper and your favorite seasonings. *2 T. Soy Sauce or 1 T. Marmite or Savorx (optional or swap out with your brown favorite sauces such as vegan Worcestershire Sauce or vegan HP sauce (that has always been vegan-- who knew?). AFTER SIMMERING vegetables until tender, ADD Gluten Beef-like pieces (or  Gardein or  Yves  plant-based product) or organic smoked tofu (as in photo above) or 2 Field sausages sliced into rounds, or other vegan faux mea...
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Carrot Mushroom Loaf Recipe (egg-free, dairy-free)

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Carrot-Mushroom Loaf smothered in Delicious Mushroom Gravy SAUTE: *1/4 C. oil *2 large onions, chopped *2 C. grated mushrooms (or fine-chopped) ADD ABOVE TO: *4 C. whole wheat bread crumbs or 4 C. oat flakes *2 C. raw carrots, grated *1 C. raw potato, grated *2 C. raw cashews, ground or fine-chopped *2 T. Mrs. Dash Original *1/2 tsp. turmeric *1 tsp. cumin *1/2 tsp. salt MIX WELL with 1 C. hot water PLACE into well-greased loaf pan or silicone pan(s) BAKE at 375F for 1 hour SERVE with mushroom gravy (see Below) MUSHROOM GRAVY RECIPE: INGREDIENTS: * 2 T. coconut oil * 1/2 large onion, minced *  10 regular-sized or 6 large Crimini mushrooms, sliced or chopped *   2 cloves garlic, minced *   2 C. mushroom broth (1-2 mushroom boullion cubes dissolved in 2 C. water) *   1/2 tsp. dry thyme powder *   1/2 tsp. dry rosemary powder, or ground fresh rosemary *   1/2 tsp. dry sage powder *   1 T.  nutritional yeast (not...
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Carrot Pudding (egg-free, dairy-free)

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    Steamed Carrot Pudding MIX all ingredients together: *1 C. Brown Sugar *1 C. Flour *1 C. Margarine (or Coconut Oil) *1 tsp. Non-aluminum Baking Powder *1 C. Raisins *1 C. Currants *1 C. shredded raw Potato *1 C. shredded raw Carrot *1/2 tsp. Salt *1 tsp. Cinnamon *1/4 tsp. Nutmeg *1/4 tsp. Cloves *1/4 tsp. Ginger STEAM for at least 3 hours in a double boiler-type pot or in wet cheese cloth bag hanging over steaming heat.   SERVE with Lemon Sauce. LEMON SAUCE: *1 c. Water *1/2 C. Sugar *1 tsp. Lemon zest *1/4 C. Lemon Juice *1 T. Cornstarch Heat to thicken Steamed Pudding image by Linda Taylor, Pixabay.
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Carrot and Beet Soup Recipe (Russian Borscht)(gluten-free, dairy-free)

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Warming Carrot-Beet Soup with a Dollop of Cashew Sour Creme STEAM for 15 minutes to tenderize: *5 large Carrots *1 large Beet, peeled LET COOL ADD all ingredients to blender: *1 Onion, chopped *2 C. Nut milk or Soy milk *2 T. Soy Sauce *2 Vegetable Bouillon cubes *1/2 tsp. Sea Salt *Pinch Kelp *Pinch Cayenne *1 T. Brown Sugar SIMMER for 10 minutes SERVE hot or cold. ADD a dollop of Fast Cashew Sour Creme:    === Blend together until SMOOTH: * 1 C. Raw Cashews *1 C. Water *Juice of 1 small Lemon or 1 Lime *1/2 T. Celtic Sea Salt *1 Small White Onion, chopped
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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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Coconut Carrot Cookies Recipe (Dairy-Free, Egg-Free)

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MIX TOGETHER; 1 C. cooked, mashed Carrots 1/2 C. Sugar 1/2 C. Margerine 1/3 C. Oil 1 tsp. Vanilla 1/2 C. Salt DRY INGREDIENTS: MIX TOGETHER: 2 C. Whole Wheat Flour 1 C. shredded Coconut 2 tsp. non-aluminum Baking Powder ADD to Wet ingredients, mixing well, and drop by Tablespoonful on well-greased cookie sheets. BAKE at 375F on upper level rack for about 20 minutes
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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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BBQ Tofu & Vegetables

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Here is a lovely standby recipe for barbecue tofu and vegetables that uses familiar ingredients you likely already have in your kitchen. MARINADE:  1/4 C. Soy Sauce / Tamari 1/2  tsp. Chili Powder 1/2  tsp. Pepper 1     tsp. Mustard 2     blocks Firm Tofu, diced small (approx. 1/2- 3/4 inch pieces) SIMMER UNTIL TENDER: 1 C. Water 2 medium Carrots 2 stalks Celery 1 Green Bell Pepper, chopped coarse 1 Red Bell Pepper, chopped coarse 2 large Potatoes, diced IN ANOTHER POT, Steam: 4 Leaves & Stems Fresh Chard, chopped 1 C. Water ADD: Marinated Tofu to other Vegetables Steamed Chard (or other leafy greens) ADD: Barbecue Sauce of choice to taste Simmer all until tender.
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