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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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Roast Cauliflower with No-Fat Brown Gravy (Gluten-Free, Vegan)

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Delicious Roast Cauliflower with Delectable No-Fat Brown Gravy I know that you have likely seen this roast cauliflower picture on Facebook or Pinterest.  Well, I did too.  So, I went looking for recipes and couldn't find any that met my chief requirement for the sauce: NO fat.  So I made up my own recipe that I think is super delicious.  I invite you to try it. ROAST CAULIFLOWER : HEAT oven to 425 degrees Fahrenheit. REMOVE leaves and bottom of core from Cauliflower so that it stands upright nicely. TOSS Cauliflower in a bowl (or large baggy) with 2 tsp. of Olive Oil and about 1 tsp. of Celtic Sea Salt or Kosher Salt. PUT IN OVEN for about 20-30 minutes to roast. MAKE BEAN SAUCE/GRAVY: COMBINE the following in a saucepan, and cook, stirring occasionally, for about 10 - 15 minutes: 1- 2 C. Cooked Mashed Beans (I used Pinto Beans, but other legumes would also be great) 2-4       Garlic cloves , grated 1 -2 T. Nutritional Y...
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Recipe for GARLICKY CASHEW SPAGHETTI SAUCE (Alfredo Sauce) - Vegan, Gluten-Free, Dairy-Free

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Garlicky Cashew Alfredo Sauce on Baked Spaghetti Squash - Plant-Based Power with YUM COOK in Mushroom or Vegetable BROTH (2 cubes in 1 C. water) for 8 minutes, or until broth has gone way down, watching so it doesn't burn: 1 1/2 C. chopped ONION (about 3 small to medium size onions) ADD IN: 4 minced GARLIC for a couple of minutes BLEND ABOVE with the following: 1/2 T. CELTIC SEA SALT 1/4 tsp. fresh-ground BLACK PEPPER 1/2 C. RAW CASHEWS 1+ T. LEMON or LIME JUICE 1/4+ C. NUTRITIONAL YEAST If it is a little too thick to blend properly, add in a small amount more broth or hot water.  If you don't have a high-speed blender, like a VitaMix, be sure to soak the cashews for about 5 hours before-hand to make them easier to blend. Serve immediately over regular pasta or spaghetti squash.  
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Fresh V8-ish Juice (Vegan, Gluten-Free)

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If you ever wondered how to use all that arugula to best effect: Put the following through your Juicer or Blend Up In Your Blender: *Small Basket of Grape or Cherry Tomatoes (very ripe) *6 Stalks Celery , cut in 1/4s *4 Carrots *Handful of Spinach *1/3 Bunch of Cilantro *Handful of Arugula *2 Cloves Garlic *2 Lemons , peeled and seeded If using a Nut Mylk/Juice Bag to strain the juice, do that into a large pitcher. Pour Juice back into Blender.   ADD: *1 T. Olive Oil *1 T. Raw Honey * Celtic Sea Salt and freshly ground Black Pepper to taste Blend until slightly emulsified (20 seconds). Pour into glasses and add a grating of Pepper (to taste) -Recipe and Demo by Cynthia
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Recipe for Bean Spread (Vegan) (Gluten-free)

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Simple, Healthy, Delicious Bean Spread PUT IN BLENDER: *1 C. cooked Beans *1/8 tsp. Sweet Basil *dash of Garlic Powder *1/2 tsp. Onion Salt *Salt to taste >Whiz Beans with enough liquid to enable blender to turn. For gravy, just add more water. Mix in seasonings. Blend together and chill.
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"Sham Chowder" Mushroom Soup Recipe (egg-free, dairy-free)

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"Sham" Chowder- tastes better than the 'real' thing... and healthier too INGREDIENTS SAUTE in 2 Quart pan in 2 T. Oil: *4 large Oyster Mushrooms, sliced *1 medium Onion, chopped *2 cloves Garlic, minced ADD: *1 Quart Water and 2 cubes Low Sodium Bouillon  *1 C. chopped Celery *3 Potatoes, diced SIMMER for 10 mintues and ADD: *1 T. Mrs. Dash Original ADD: *2 C. Cashew or Almond Cream (2 C. Water + 1 C. Cashews or Almonds blended) *Salt to taste For a New England flavor, add Simulated Bacon Bits.
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Mexican Vegetable Stew Recipe (gluten-free, dairy-free, egg-free)

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Mexican Vegetable Stew-- mucho gusto! In 4-Quart Pot: *2 C. Water *4 cubes Organic Vegetable Bouillon *2 Onions, sliced *1 red Bell Pepper,chopped *4 red Potatoes, sliced *1 small Zucchini, diced *2 C. cooked Pinto Beans *2 T. Lime or Lemon Juice *1 tsp. Cumin *1 clove Garlic, minced *1 tsp. Oregano *1/2 tsp. Chipolte *1/2 C. Cilantro, chopped *Seasonings of Choice BRING TO BOIL: Turn down heat to simmer 10 minutes OPTIONAL: 1 can diced Tomatoes
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Corn Tamale Bake Recipe (Gluten-free, Egg-free, Dairy-free)

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Here is another of Wyona's Hertwig's delicious adaptations of ethnic yumminess -- corn tamales.  I discovered that this recipe can be made without any oil (just saut é  with a little water) and if you don't have fresh tomatoes on hand, 3/4 C. of a favourite tomato salsa can make up for the missing tomatoes.  This dish pairs nicely with some baked beans and a cabbage salad.  (I also included a great little Youtube video of the making of more 'traditional' tamales-- but gluten-free and vegan). Enjoy! SAUT Ē : *1 T. Oil *1 large Onion , chopped *1 green Bell Pepper , chopped *1 red Bell Pepper , chopped *2 cloves Garlic , minced ADD : *3 diced Tomatoes *1 C. Cornmeal *1/2 C. Water *1/2 tsp. Salt *1/2 C. chopped Olives *Pinch Cayenne or any other Chili Pepper Seasoning you prefer POUR into well-greased dish BAKE at 350F for approximately 30 minutes How To Make "World's Best Tamales" (Gluten-Free; Vegan)
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Vegetable Hot Pot Recipe (egg-free, dairy-free)

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This veggie hot pot has the usual root veg, celery AND turnip and apple in it! Yum! PARBOIL 2 large Potatoes, sliced The bottom layer before the potatoes go on RESERVE for topping SAUTE in 2 T. Oil: *1 Leek OR 1 bunch of Green Onions, coarsely chopped *2 cloves Garlic, minced ADD the following chopped vegetables: *1 large Carrot *2 Celery Stalks *1 Turnip, medium *2 C. Water *Salt and Pepper to taste SIMMER a few minutes ADD: *1 Apple, sliced *1 tsp. Sage or Savory *2 T. Lemon Juice PUT into the casserole dish COVER with parboiled potatoes SPRINKLE with Parsley Flakes and grated Non-Dairy Cheese BAKE at 350F to heat through and melt cheese. The top layer of parboiled potatoes, chopped parsley and a few Daiya 'cheese' shreds 
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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.) You may want to compare the home-made recipe above with  Loma Linda and other traditional purchased products.  (I am an Amazon associate and receive a small referral fee if you purchase using the link. You are  not  charged extra.)
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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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Spiced Spinach and Potatoes (egg-free, dairy-free)

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Spiced Spinach and Potatoes IN DEEP SKILLET saute in 3 T. Oil: *1 Onion, diced *2 cloves Garlic, minced *1/2 tsp. Chili Powder *2 tsp. Coriander, ground *1 tsp. Cumin, ground ADD: *1 C. Vegetable Stock or 1 C. Water and Bouillon Cube *4 C. Potatoes, diced (may add diced turnips, carrot, precooked chick peas/ lentils, your choice of vegetables now) COOK until potatoes are done ADD: *1 bag Baby Spinach or chopped Kale FOR MORE COLOR ADD: *1 c. Tomatoes, chopped MIX in a cup of dry roasted Nuts or Pinenuts
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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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Mushroom-Walnut Burger Recipe (Egg-free, Dairy-free)

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Definitely the Gourmet Burger in the Vegan Burger World:  Mushroom-Walnut Burger Hi-- for years now, I have run the following recipe. Please see a bit of an update/alternate recipe (using a food processor instead of grating, and a couple of other subs that might make it easier or folks== the "updated" or alternative recipe follows this one: IN FOOD PROCESSOR, COARSELY GRIND: *1 C. raw Walnut Pieces GRATE: *5-6 Mushrooms of choice *1 medium onion *1 raw potato MINCE: *2 cloves GARLIC COMBINE ALL ABOVE with: *2 T. Soy Sauce *1 T. Caflib (chicory coffee) *4 C. fresh Bread Crumbs LET STAND as the moisture in the grated Mushrooms will release into the bread crumbs in about 30 minutes FORM into burgers GRILL in Sunflower Seed or Grapeseed Oil for about 5 minutes per side (Makes about a dozen bun-sized burgers) Your favourite Burger Spices.   Here is a make-ahead recipe that has enough spices for several burger recipes: Combine together in a glass jar with an a...
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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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Alberta Country Hash Recipe (Egg-free, Gluten-free, Dairy-free)

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*6 large Potatoes, peeled and boiled large chunks OR *leftover boiled or baked Potatoes SAUTE in a large skillet: *1 T. Oil *1 Onion, sliced *1 Green Pepper, diced *1 Red or Yellow Pepper, diced *2 cloves Garlic, sliced *1 pkg. extra-firm Tofu, diced *1 T. Turmeric *1/2 tsp. Savory or Sage *1/2 tsp. Salt *1 tsp. Cajun seasoning OR Mesquite or Chili ADD: Potato Chunks HEAT enough to serve hot.
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Sunflower "Meat Loaf" recipe (dairy-free, egg-free)

MIX WELL all the following ingredients: *1 C. raw Sunflower Seeds, ground *1 C. Bread Crumbs *1 C. Walnuts, ground *1 C. raw Potato, grated BLEND: *1 T. Marmite or Savorx *1 C. Rice or Soy Milk *1 large Onion, grated *2 T. Caflib *1 T. Oil *1 tsp. Savory or Sage *1 clove Garlic (optional) ADD to above mixture. MIX well. LET STAND for 15 minutes. BAKE at 350F for 1 hour. SERVE with a mushroom gravy.
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Grilled Polenta with Tomato-Veggie Sauce

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POLENTA is thick corn mush you can buy OR make this EASY recipe: BOIL 6 C. Water ADD  2 tsp. Celtic Sea Salt WHISK in  1 1/2 C . Organic Yellow CornMeal** LOWER HEAT and cook, stirring to keep from clumping and sticking to pot, for 15 minutes-1 hr. depending on the cornmeal-- fine meal cooks quickly, coarser meal takes longer.  Stir continually. TURN OFF HEAT and stir in 3 T. Vegan Butter (like "Earth Balance") POUR into a casserole pan, and COOL (it will continue to thicken while it cools) FILLING :  In skillet, SAUTÉ  until still crisp, but hot:                                          2 T. Oil ,                                          2 cloves Garlic , minced                  ...
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Sweet Potato Chili Boats

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Sweet Potato Chili Boats 4 Medium Sweet Potatoes, cut in half, length-wise Place the potato boats on baking sheet and cover with foil BAKE at 400 degrees F. until done.  Remove from oven to cool. Sauté 1 T. Oil,           2 cloves Garlic, minced           1 Onion, chopped           1 Red Bell Pepper, chopped           1 Green Bell Pepper, chopped  ADD:           1 can Black Beans           1 C. Corn Kernels           1/2 tsp. Chili or Cajun-type Seasoning           2 T. Tomato Purée or Paste MASH (gently) with a Fork:            Insides of Sweet Potatoes (maintain skins in boat shapes) TOP boats with Chili SERVE with Endive or Very Green Salad
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