Attention East Coasters! NYC veggie parade needs you!

Attention New York vegetarians! The annual NYC veggie pride parade is looking for a few volunteers to help out both before and during the event on Sunday, May 27th. Interested? They're looking for a few folks to man tables, take pictures and help with spreading the word.

If you've never heard of the NYC Veggie Pride Parade, you're in for a treat! It's more of a walking party and festival than a stale parade. There's costume contests, performers, videos, and of course, plenty of fabulous meat-free food!

More info: Veggie pride parade needs volunteers!

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Tips for Vegetarian Health

Most of these tips really apply to everyone, not just vegetarians. They may seem trite, but they are tried and true and you will notice the difference in your health and energy levels.

• Eat a dark green vegetable (broccoli, spinach, kale, collard greens) at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice's Green Machine-its made with fruit juice as well as greens, so it tastes better than others.
• Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you're vegan or mostly vegan.
• Water water water! It's been said over and over again for a reason-because its true! Most people don't drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.
• Make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every dayI try to eat an apple first thing in the morning to get it out of the way.
• Reduce your refined sugar intake. I've got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as brown rice syrup, stevia and agave nectar whenever possible (such as in coffee and tea) and indulging in the refined stuff only occasionally.
• Keep your favorite salad dressings on hand. I find that I'm much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too--I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and rasberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.
• Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

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Another HUGE celeb goes vegetarian!

And by huge, I mean GIANT! I may be showing my age here a bit, but if you ever cried at The Green Mile, you'll love knowing that it's star, Michael Clarke Duncan (also of The Green Lantern and Talladega Nights), has not only gone meat-free, but he's also using his celeb status to encourage others, men in particular, to take control of their health by going vegetarian. What's not to love about this story?

Michael Clarke Duncan gave Peta an interview here, where he talks about his own reasons to go vegetarian, how he made the switch, and how great he feels. I don't know about you men, but I think the ladies can agree that we're all truly inspired!

Link: Michael Clark Duncan: "I am a vegetarian."

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Top Foods to Buy in Bulk

Ever wonder what resides in those big plastic bins at your local health food store? Bulk foods are economical, fun to shop for and easy to use, plus, buying in bulk means less food packaging waste. You buy as much or as little as you want, so the bulk bins are a great way to experiment with new foods or recipes. Most health food stores include basic recipes on the bulk bin, so don’t forget to bring a pen and paper to copy them down. Read on to find out what to look for and how to use it.

1. Whole Grains

Several grains, such as whole quinoa, millet, bulgur wheat and barley can be used as a healthy alternative to rice as a base for stir-fries and curries, as they have a similar texture and flavor. Whole grains are also usually priced very cheap at around a dollar a pound. To add extra flavor, cook in vegetable broth instead of water. Whole grains are also an excellent source of protein for vegetarians. See also: Easy Whole Grain Quinoa Recipes

.

2. Vegetable Broth Mix

Veggie broth mix is a great alternative to homemade or canned vegetable broth. Just add water and stir! Sure, it's not as healthy as making your own, but powdered veggie broth is a time saver and can add lots of flavor to vegetarian recipes, as you can make the broth as thick or as thin as needed. Its also a great general flavor-enhancer that you can sneak into a variety of dishes - try adding a spoonful to homemade veggie burgers, vegetarian chili and soups, vegetarian casseroles or vegetarian stuffing.

3. Nutritional Yeast

One versatile staple of the bulk bin is yellow, flaky nutritional yeast. Similar to brewers yeast, nutritional yeast has a cheesy, nutty flavor and a healthy dose of Vitamin B12. Nutritional yeast is also the base for many homemade vegan cheeses. I like to add nutritional yeast to just about everything. Try sprinkling a layer on garlic bread, baked potatoes or steamed veggies, and add a generous spoonful to stir-fries, mashed potatoes and pasta dishes.

4. Veggie Burger Mix

Veggie burger mix (also called Nature’s Burger mix) is quick and easy to prepare, and although tasty, you may prefer the pre-made versions. The recipe on the bin will tell you to just add water, form into patties and fry, but I like to add different spices, such as chili powder, garlic and a little extra salt. For a lower fat version, place patties on a flat surface and microwave for two minutes, flip the patties over, and cook for one more minute. Veggie burger mix can also be used to make vegetarian meat loaf. Pictured: Nature's burger from mix, with avocado

5. Tabouli Mix

Tabouli, a vegetarian Middle Eastern bulgur wheat salad has a tangy and rich flavor, and is perfect to bring to a potluck or pack for lunch at school or work. Add water, fresh diced tomatoes and lemon juice to the bulk mix and viola - you have tabouli salad! Again, no one will know it’s not homemade, both in appearance and taste. I like to use more tomatoes than the bin recipe calls for and add a small handful of fresh spinach for some extra nutrition as well. For a flavorful variation, try adding fresh mint leaves.

6. Instant Hummus

Instant hummus tastes almost as good as fresh, for about a third the price. Just add water, lemon juice and olive oil, or, for a lower fat version, replace the olive oil with extra water. Hummus is great, not only as a healthy dip for veggies, but also as an alternative to mayonnaise in sandwiches and wraps. Spread a generous layer in the center of a flour tortilla, layer tomato slices, lettuce, cucumbers and red onions and wrap for a quick lunch. I like to add pickles too.

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Why do vegans avoid milk and dairy?

Vegans get asked lots of questions, some of them odd, some of them valid. Rounding out the most common things people wonder about vegans are usually, "Where do you get your protein from?", Can vegans eat chocolate? and, just as often, "What's wrong with milk?"

The reasons for not drinking milk are, in fact, quite similar to the reasons people choose to become vegetarian: animal rights/welfare, environmental reasons and health concerns. Of course, the main reason I avoid drinking milk is because it's just plain gross (some people call this the "aesthetic" argument).

If you're curious as to why many people choose to avoid drinking milk, check out these facts about milk from About.com's Guide to Animal Rights. And, if you're thinking about getting rid of dairy, you might be interested in the variety of dairy substitutes available.

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Orange Sesame Dressing

When it comes to quick and easy homemade vegan salad dressings, you can beat this nearly fat-free Asian-inspired vinaigrette. It doesn't take much to make this simple recipe - just rice vinegar, orange juice concentrate, a bit of water and sesame seeds. An oil-free vegan vinaigrette recipe.

Ingredients:

• 1 tbsp sesame seeds
• 2 tbsp rice vinegar
• 1 tbsp orange juice concentrate
• 1 tbsp water

Preparation:

Heat oven to 400 degrees and toast the sesame seeds.

In a blender, food processor or coffee grinder, grind the toasted sesame seeds into a powder.

Whisk together the sesame seeds with remaining ingredients.

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What is quinoa?

Definition: Read on to learn about quinoa plus try some quinoa recipes.

What is quinoa?
While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Try a quinoa pilaf salad recipe, or serve a vegetable stir-fry over cooked quinoa instead of rice. Quinoa is my favorite whole grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and - yum! Finally, of all the whole grains, quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic.

Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude.

Cooking quinoa:
Prepare quinoa as you would prepare rice. Cover it with water or vegetable broth and boil until soft, about 15 minutes. Or, place 1 part quinoa to 2 parts water in your rice cooker.

Nutritional content of quinoa:
According to CalorieCount, 1/3 cup of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein.

Shopping for Quinoa:
Shop for quinoa in the bulk bins or the baking aisle of natural foods stores, or find it online.

Quinoa recipes:
Try some healthy high-fiber and high-protein quinoa recipes:

• Garlic Quinoa Recipe with Parmesan Cheese
• Quinoa Veggie Salad
• Sweet Potato Quinoa Salad
• Greek Quinoa Recipe with Feta
• Gourmet Blueberry Dijon Quinoa Pilaf
• Quinoa with Pesto and Spinach
• Quinoa Tabbouleh
• Cranberry Lime Quinoa Salad

Pronunciation: KEEN-wah or KEE-nuh-wah

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Subway's new vegetarian falafel sandwich

Having lived in both Chicago and San Francisco, I can't really complain about lack of vegan food options, though having gone vegetarian over two decades ago, I can say that I've seen a lot of changes. But not everyone lives in the big city, and even for those that do, options can be limited while traveling. However we may feel about large corporations versus small independent businesses, there's no doubt that large chain restaurants have a lot of bargaining power.

First there was the Burger King Veggie Burger. Then KFC Canada introduced the vegetarian chicken sandwich. Now, Subway in Canada (BC and Alberta only, for now) is offering a vegan falafel option. How great is that? The vegan falafel has long been on the menu in Chicago, and is specifically marketed towards vegetarians.

I've long dreamt of the day that Subway offers vegan mayonnaise and soy cheese (really, how hard can it be?), so maybe that dream is just a little bit closer to reality today. And all I have to do is move to Canada.

Canadians (or travelers!), have you tried the vegan falafel patty at Subway? What do you think? Ask them to send us Yanks some, will ya?

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Bulk bin bargains

Shop the bulk bins of your local natural food store for some healthy bargains. Forego the temptation to purchase expensive nuts and candies from the bulk bins, and stock up on staples such as whole grains, beans, spices and mixes. Need another reason to shop the bulk bins? There's zero packaging if you bring your own recycled or reused bags. The bulk bins are an environmentalist's dream! Here are my favorite foods to buy in bulk.

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Vegan Oatmeal Apple Crumble

Make a reduced fat vegan oatmeal and apple crumble for a simple vegan breakfast, brunch, or healthy dessert. With just a bit of sugar and vegan margarine for a sweet streusel topping, this is a quick and easy vegan apple crumble or apple crisp made with heart-healthy oatmeal.

Ingredients:

• 4 medium apples, peeled and chopped
• 3 tbsp sugar
• 1 tbsp maple syrup
• 3 - 4 tbsp water
• 3 tbsp lemon zest
• 1/3 cup sugar
• 1 1/2 cups oatmeal
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1/4 cup melted margarine

Preparation:

Pre-heat oven to 350 degrees. Lightly grease a baking or casserole pan.

In a large skillet, cook the apples with 3 tablespoons of sugar and the maple syrup and water over medium heat for a few minutes until the water is gone. Sprinkle with lemon zest and set aside.

Combine the 1/3 cup of sugar, oatmeal, baking soda, and salt in a bowl. Add the the melted margarine and stir to combine. Spread half of the oatmeal mixture to form a layer in the bottom of the baking pan. Add the cooked apples, then add the rest of the oatmeal mixture on top.

Bake for 35 minutes.

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Homemade tomato soup recipes

Judging from each week's most popular resources here on about.com, lots of people like vegetarian soups! Whether it's raw food soups, or bean soups, there's plenty of options if you're looking for something soothing to slurp.

Last week, I added a new option to the list - tomato soup, collecting all of my favorite tomato soup recipes in one place right here. When fresh and homemade, tomato soup is a great way to make sure you're getting your 5 servings of fresh fruits and vegetables every day.

Tomato Soup, 7 Healthy Ways

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Award-winning sweet potato veggie burgers

Check out these beautiful sweet potato veggie burgers! When the North Carolina Sweet Potato Commission hosted a recipe contest, vegan blogger Nikki Haney stepped up to the task to create the winning entry - a vegan sweet potato veggie burger. Genius!

Even Oprah's people loved these burgers. Guest judge Kate Rockwood, Senior Editor at O Magazine, said, "This veggie burger rocked because it had a nice crust and firm texture. The sweet potato and kale layered sweet and bitter beautifully, and the onion topping was spot-on. This will be my go-to burger for spring." Congrats, Nikki!

I bet these would be delicious with a bit of barbecue sauce instead of ketchup. My mouth is watering.

Recipe link: Vegan sweet potato veggie burgers

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Viva el Cinco de Mayo!

Cinco de Mayo is a great excuse to whip up a batch of margaritas, chow down on some sizzling vegetarian fajitas (pictured at right), break out the sombreros and celebrate! Pop open a cerveza and try some of these vegetarian Cinco de Mayo party recipes. Or, if you're looking for a full Mexican meal instead of just party foods, scroll through a complete collection of vegetarian and vegan Mexican food recipes. The tantalizing spices are so flavorful that you won't even miss the meat, and, not to mention, many traditional Mexican foods are naturally meat-free. As a native Californian, Mexican food will always be my favorite comfort food, so you know I'll be indulging this Cinco de Mayo! Viva la!

Pictured above, right: Vegetarian "steak" substitute fajitas
Pictured left: Fresh lime margaritas, by Chelsie K., Mexican food guide

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Cinco de Mayo Party Recipes

What's a Cinco de Mayo party without some fabulous food? Being vegetarian doesn't mean giving up on some great appetizers, drinks and dishes to celebrate this Mexican holiday. Read on for some great dips, and even a Mexican-inspired dessert!

Make vegetarian fajitas with just a few simple ingredients and a few Mexican spices. Serve wrapped in a flour tortilla and topped with a spoonful of sour cream. Try making vegetarian fajtias with seitan (pictured) or try these easy mushroom fajitas.

No Cinco de Mayo party would be complete without some homemade guacamole. Try a black bean guacamole or a fiery guacamole with jalapeno peppers (pictured). Whichever guacamole recipe you try, be sure you are using a good quality avocado, because guacamole is all about the flavor of the avocado. Serve in a bowl next to your chili "cheese" dip and chips!

Fried plantains are a popular snack or breakfast treat in many parts of the world, but especially in Mexico and Latin America, so add them to your Cinco de Mayo party menu! Or, try this recipe for plantain chips from About.com's Guide to Mexican Food, Chelsie. These light and crispy chips can be used much like tortilla chips and are a sweet and slightly salty alternative to regular chips. Make sure to plan a dip for your plantain chips!

With just two pre-made ingredients, this recipe is super easy and super yummy, which are two of my favorite qualities in a recipe! Serve with in bowl with a plateful of corn tortilla chips for a quick, though not exactly authentic, appetizer. See also: Easy Cheesy Crock Pot Bean Dip

With just a few store-bought ingredients, you can whip up tehse little homemade vegetarian green chile and cheese flautas in no time at all. Perfect for a Cinco de Mayo appetizer or even as an entree. This recipe and photo comes from About.com's resident Mexican food expert, Chelsie.

What's a Cinco de Mayo party without margartias? Here's a few twists to the traditional mixes, which vegans in particular might enjoy:

• Coconut mango margaritas
• Avocado Margaritas (pictured)
• Low-carb, sugar-free margaritas
• Pomeganite passion fruit margaritas

Inspired by Mexican Hot Chocolate, made famous by the movie "Chocolat", this vegan recipe uses both cinnamon and cayenne to get a spicy chocolate flavor. Yum!

What's a party without drinks? This non-alcoholic agua fresca (fruuit water) recipe is light and refreshing - perfect for an afternoon spritzer or for the kids and teens at your party.

Not finding exactly what you're looking for? Check out lots more vegetarian and vegan Mexican food recipes here.

If your party needs a little something extra that you're not finding here on this list of vegetarian Cinco de Mayo foods, try scrolling through this collection of dozens of vegetarian and vegan appetizers, hors d' oeuvres and party food ideas, from a greasy vegetarian hot wings recipe to a more elegant balsamic and basil bruschetta and everything in between.

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Ramen with Thai Peanut Sauce

Use ramen instead of noodles for a quick, cheap, and budget-friendly meal for vegetarians and vegans. This one is great for college students who love ramen, but get a bit bored of the usual spice packet it comes with. This recipe sure ain't fancy, but it gets the job done, cheap. Be sure to look for a vegetarian ramen package.

Ingredients:

• 1 package ramen
• 3/4 cup water
• 3 tbsp peanut butter
• 2 tbsp soy sauce
• 1/2 tsp ginger powder
• 1 tbsp cider vinegar
• 1 tbsp sesame oil
• 1/2 tsp sugar
• 2-3 green onions, chopped (optional)

Preparation:

Cook the ramen in water for 5 to 7 minutes, or until done. Drain the excess water and add remaining ingredients, stirring until peanut butter is melted and ingredients are well mixed.

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If we all go vegetarian, won't the planet become overrun with uneaten cows?

How many times have you heard this? "If everyone goes vegetarian, the cows/pigs/chicken/insert food culturally-appropriate food animal of choice will overrun the world. What will we do with them?" It's like some sort of South Park episode gone horribly wrong. Most of the time, when I hear this question, people are being facetious or just trying to poke the local vegetarian for fun. Every once in a while, however, in an apparent demonstration of the collective failure of our public school system, people seem to be genuine. Grown adults, even. Well, next time someone asks you this, here's what to say.

There's lots more crazy ideas out there when it comes to the shocking ideas (gasp!) that some people don't want to eat dead animals. Here's a few more silly vegetarian myths. Heard plenty of your own crazy myths? You can also submit your own, if you have a favorite!

See also: More silly (and not so silly!) questions about vegetarianism

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Raw Savory Sprouted Quinoa Salad

This recipe for a highly nutritious raw food salad requires that you first sprout the quinoa. This will take anywhere from 1 to 2 days depending on your climate. But the process itself is super duper simple and well worth it for the unique and satisfying crunchy goodness the salad provides. Sprouting grains multiplies their nutrient profile and offers you a host of beneficial effects. Serve this salad as a main course or a hearty side dish. I find one of the best ways to serve this salad is over a bed of lettuce (and arugula too!).

Prep Time: 30?minutes

Sprout Time: 36?hours

Total Time: 36?hours, 30?minutes

Yield: 4 cups

Ingredients:

• Vegetable Marinade:
• 1/2 cup water
• 1 tablespoon nama shoyu
• 1 teaspoon agave nectar
• 1/2 teaspoon balsamic vinegar
• 1/2 teaspoon stone-ground mustard
• 1 clove garlic, minced
• Salad:
• 3 cups assorted diced vegetables such as portobello mushrooms, red bell peppers, carrots, red onion, zucchini, etc
• 1 cup sprouted quinoa
• 1 tablespoon chopped fresh herbs such as parsley, oregano, thyme, sage, rosemary, etc.
• 2 tablespoons sliced kalamata olives (optional but so yummy)
• 1/4 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• Pinch cayenne

Preparation:

1. Mix all of the Vegetable Marinade ingredients together with a whisk or fork and place in a bowl or casserole dish along with the diced vegetables. Allow the veggies to marinate for at least 30 minutes or up to 2 to 3 hours in the refrigerator.

2. Add the sprouted quinoa, and all the remaining ingredients and stir well. Serve immediately or store in an airtight container in the fridge for 1 or 2 days. The sprouts won't last very long so eat it up soon!

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How do you press your tofu?

How do you press your tofu?

I've been hearing more and more lately about commercial tofu presses, such as this one, called an EZ Tofu press. Has anyone tried one of these? What do you think? Is it worth it?

I suppose if I cooked for a large family or in a commercial kitchen, a tofu press would be a huge help, but honestly, I'm not convinced this product is necessary, so I'm curious as to what you all think. True, cans often fall over, and stacking them too heavy can occasionally result in crushed tofu. But at the same time, pressing tofu is a relatively painless process over all. Don't get me wrong, I just about always press my tofu, as one should, and would tell anyone else to do the same for most recipes.

A tofu press costs about $25 and should last pretty much forever.

What do you think? Does a tofu press provide a better, more evenly (and conveniently!) pressed tofu?

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Easy Cheesy Crock Pot Bean Dip

This super cheesy vegetarian bean dip recipe can be prepared in just a few minutes and kept warm in the crockpot when served. Vegetarian bean dip is a great appetizer choice for a vegetarian Superbowl party or movie night. This is an easy bean dip that both vegetarians and non-vegetarians will love.
See also: More vegetarian bean dip recipes

Ingredients:

• 2 16 ounce cans refried beans
• 1 16 ounce package cream cheese
• 1 4 ounce can sliced green chilies, drained
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 1/2 cups grated cheddar cheese

Preparation:

Combine all ingredients except cheddar cheese in a crock pot or slow cooker. Cover and cook on low for 3 hours, stirring occasionally. Stir in cheddar cheese and heat just until melted.

See also: More vegetarian bean dip recipes

More Easy Vegetarian Crock Pot Recipes:
Vegetarian Crock Pot Chili
Cheesey Scalloped Potatoes
Vegetarian Baked Beans
Split Pea Soup
Vegetable Minestrone Soup
Crock Pot Sweet Potatoes
One Pot Rice and Veggie Pilaf
Mexican Refried Beans
Very Veggie Crock Pot Chili
Barbecue Tofu
Vegetarian Barley Chili
Curried Rice and Lentils
Crock Pot Lentil Soup
Vegan Tofu and Spinach Lasagna
Easy Spanish Rice
Crock Pot Rice Pudding
Quick Crock Pot Apple Cobbler
Sweet Pineapple Baked Beans
Easy Crock Pot Green Bean Casserole
Hot and Spicy Artichoke Dip
Easy Crock Pot Potatoes with Cheese
Crock Pot Spinach Casserole
Easy Cheesy Bean Dip

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Vegetarian Macaroni and Cheese

Macaroni and cheese is one of my favorite high-carb comfort foods. You're never too old to love mac n' cheese, right? Try this California-inspired mac and cheese recipe with creamy avocados. There's only one word for this: Yum. Capital Y.

Vegetarian Macaroni and Cheese with Avocados. Recipe courtesy of Avocados from Mexico

Ingredients:

• 1 pound elbow pasta
• 1-1/2 cups skim milk
• 3 small garlic cloves
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon chili powder
• 1cup flat leaf parsley leaves
• 2 ripe avocados, diced and divided
• 5 ounces reduced fat sharp cheddar cheese, cut in 1/2 inch cubes
• 1 tablespoon lime juice
• 1/2 cup chopped chives

Preparation:

In large sauce pot, cook pasta in salted water according to package directions.

Meanwhile, in a small saucepan, combine milk, garlic, nutmeg and chili powder. Bring to a boil; reduce heat; simmer for 5 minutes.

When pasta is almost cooked, place the parsley leaves, 1-1/2 cups of the diced avocado, the cheese, lime juice and hot milk with garlic cloves in blender and whirl until smooth.

Drain pasta and return to sauce pot.

Pour cheese sauce over pasta; toss to combine. Add chives and remaining 1/2 cup diced avocado; toss gently.

Makes eight servings.

Nutritional information:
Per Serving: 365 calories, 15 grams protein, 12 grams fat, 49 grams carbohydrate

See also: Avocado nutritional information

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