In a society where the average person is still shocked by the idea of vegetarianism, where do vegans fit in? While I don’t completely associate with the term vegan, I have tried to follow the lifestyle for the most part. Also, when I say lifestyle, that involves not just food but any material products I choose to consume, too. Today’s post is a quick list of three things no one tells you about going vegan. I’m not saying going vegan is bad or good but, rather, with any choice, there are obstacles. The following are some of the obstacles I’ve had to deal with but they may not necessarily be the case for everyone.
The world isn’t changed, just you.
You know how it feels when you learn some new information and suddenly feel like you want to make a change in the world? For anyone who has watched a video on cruelty in the meat industry or the environmental issues surrounding a diet loaded with animal products, those things are hard to unseen. Personally, I’ve taken those learnings with me and tried to inform others. People might be moderately interested in hearing about such information once but few times are they ready to change their lives because of a conversation.
Your new enlightened state of what the meat/dairy/egg/or other industries are doing may make you not want to so much as look at the deli counter of the grocery store. Beyond the cruelties of the industries, the benefit of a plant-based diet speaks for itself. Though, I feel like people need to come across that information on their own.
People don’t feel motivated to change by hearing someone else tell them why they need to change but by seeing when someone is doing something right. Right now vegans only comprise a mere 6% of the population in the United States. The plants, animals, and environment still need an advocate but I wouldn’t get so invested in trying to convert your family and friends to be like you. That is a sure-fire way to lose some friends. Rather, if you’re passionate about this or anything, lead by example and the rest will follow.
Food serves as a bonding experience in every culture. To not partake in the mainstream experience can make you feel like an outsider.
No matter what your background, food is one facet that brings people together. It is necessary to stay involved and participate in familial or social gatherings despite personal preferences. Many cultures have their staple dishes that involve meat and/or cheese at center-stage. I definitely don’t have a desire to eat the dishes but I miss the feeling of enjoying what everyone else is enjoying.
As my family oohs and ahs over the barbecue ribs or seafood cocktails, I feel like an awkward wallflower at the table. Sure, there might be dishes like salads or rice that are prepared vegan-friendly and can be taken advantage of. Though, oftentimes, when I know there won’t be something I can eat, I’ll even make my own meal and take it to a gathering. I’ll receive curious looks and maybe even some questions about what I’m eating but that’s as far as it goes.
If you want to be adventurous and make a vegan dish to take to a gathering, be prepared for the worst. I’ve spent days planning delicious wild rice pilafs and three-bean salads only to have to take the entire dish back home. Understand who you’re dining with when deciding whether or not to cook. Hopefully your company is more willing to try something different.
A limited set of options can lead to restricted or disordered eating.
I know this is super controversial to say. It definitely is not the case for everyone. Though, the more I read about nutrition and try to tackle symptoms of intolerance, the more I limit my options for food. When you are a vegan, obviously that involves zero animal products. What if you are also intolerant to gluten or sensitive to caffeine? I’m not saying this to make you question what you can or should eat. Rather, I personally feel that my world gets significantly smaller when I eliminate so much from my diet. Thus, my anxieties about food increase. This can be a whole post on its own so I’ll pick this topic up again later!
The ingredients label is its own unique language.
So, you took Spanish in high school but did anyone teach you that “natural glaze” can be an alternative phrase for “glaze made from insects”? Or that filtration methods for alcoholic beverages might involve fish bladders? There is entirely no way to know this sort of thing from the packaging alone.
Besides being helpful, it is downright necessary to read every ingredient label. Some brands are good about listing allergens like Milk or Egg in big print under the ingredients list. Though, if you’re vegan, you’ve got to look out for more than that. Some seemingly simple crackers might look fine but honey is listed in the ingredients list. An ice cream boasting a “dairy-free” label may still have egg yolks or, less conspicuously, whey powder.
When in doubt about an ingredient, pull out your master sleuth skills and Google it. For alcohol, I’d suggest researching ahead of time and having a few brand names in mind as options. Also, don’t forget that packaging may be deceiving but real, fresh produce doesn’t lie. Fruit and vegetables need no ingredients label. : )
Bonus: for my small town homies, you know what it feels like to scavenge off the side dishes.
Just because trendy restaurants like True Food Kitchen or Chipotle offer vegan menu items, that doesn’t mean your mom-and-pop diners are going to, too. In my hometown, chain-restaurants are my best bet. As much as I’d love to support local businesses, they don’t post allergen menus online. That is basically the cheat sheet to knowing whether a dish contains or may be cross-contaminated with milk, eggs, soy, gluten, or nuts.
Even given that tool, I’m lucky if I can find three items on a menu that I can eat without asking for accommodations. House salads, guacamole, and French fries are usually safe bets. Though, the last one is also dicey if you think about the shared fryer oil. Those pitiful but humble choices make you really appreciate the value of home-cooked food. Plus, if you ever get the chance to eat at a vegan restaurant or vegan-friendly restaurant, it will make you appreciate the meal all the more.
I do not want to deter anyone from adopting a vegan way of eating or living. Given the above mentioned things no one tells you about going vegan, I give myself leniency and offer the same to others. You pick your battles and you do what you can, my friends. While I whole-heartedly advocate for going 100% vegan if you can do it. I also whole-heartedly believe we need to do right by our minds and bodies.
My ethics lie in veganism but dietary preferences sometimes fluctuate between vegetarian and vegan. Lately, I lean more towards the latter but you’ve got to do what is right for you. I believe in moderation. An extreme approach in anything does not allow for you to live your life to the fullest but it is up to you to determine where you draw the line.
Thank you for reading! What do you think? Have you felt any of these situations to be true? Also, stay tuned for an upcoming post elaborating more on the topic of food anxieties!
Have you ever tried Shakshuka? Basically, it is a sharing dish, usually served at breakfast or brunch with a slice of crusty bread if you know what’s good for ya.
I don’t have any Middle Eastern cuisine restaurants in my city but I have tried making variations of Shakshuka at home. Traditionally, Shakshuka involves tomatoes, chili peppers, onions, and cumin. I’ve seen recipes that call for anything and everything from potatoes to eggplant to bell peppers. The latter ingredient is how I first tried it. Bell peppers make for a zesty Shaksuka so I’m using them in today’s recipe!
As summer tomato season starts to roll in, you might also find yourself with extra tomatoes on hand. Typically, a can of diced or crushed tomatoes helps bring the ingredients together but I find this recipe to be an excellent use for those tomatoes that are past their prime.
#NoFoodWaste HOORAY!
I’m on an egg kick these days. If you missed my last post, click here to see my favorite Egg, Zucchini, and Pesto Tacos! It feels good to experiment in the kitchen so I hope you guys like these egg recipes as much as I do! Let me know if you give them a try! Comment below or tag me on Instagram @melaniemakesithappen!
Fresh Shakshuka for One
Recipe Type: Entree
Cuisine: Middle Eastern
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 1 serving
A fresher take on the classic Middle Eastern Shakshuka with ingredients you probably have in your fridge right now!
Ingredients
Olive oil
1 ripe medium-to-large heirloom tomato or two small romas, chopped*
¼ cup chopped red onion
¼ cup red bell pepper
1 clove of garlic
Salt and pepper
1 tbsp chopped parsley
1 tbsp cilantro (or more parsley)
5 Kalamata olives, sliced into fourths
2 eggs
Optional: tortillas or crusty bread, for serving
Instructions
In a stainless steel or metal pan, warm a tablespoon of olive oil over medium heat.
Add the onion, bell pepper, garlic, and a nice pinch of salt. Sauté until translucent and then add the chopped tomatoes. If your tomato/tomatoes are watery, go ahead and add that to the pan, too! Give the ingredients a good stir, mash, and another pinch of salt. Don’t skimp here! Cook for about 3 minutes until the ingredients thicken and combine.
When the mixture begins to boil, add in your eggs. If possible, try to create a little nest in the tomato sauce for the eggs to sit. Turn the heat to a medium-low temperature and cover with a lid.
The eggs are basically poaching in the tomato sauce so keep an eye on them! They cook to over-easy runniness in as little as two minutes.
When the eggs are done to your liking, use a spatula to slowly scoot or spoon the shakshuka into a serving bowl. Sprinkle with fresh herbs, Kalamata olives, and some freshly cracked black pepper.
Notes
*I haven’t tested this with firm tomatoes. Ripe tomatoes are juiciest and that extra liquid helps make the shakshuka sauce. Chop the tomato finely for best results.
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I feel like tomatoes are a staple in many dishes but few times do ripe tomatoes have value in recipes. How do you guys use tomatoes? I’d love to hear your recipe ideas in the comments 🙂
Eggs aren’t just for breakfast anymore! My very favorite way to eat eggs is with a light veggie sauté, pesto, and soft corn tortillas for a hearty lunch or anytime meal!
For anyone else who has pet chickens, you’ll know that eggs are in season! Did you know that just like the plant produce we buy, eggs are also affected by the seasons? Think of how a butternut squash isn’t as accessible in summertime and therefore it is nearly three times more expensive if you want to buy it outside of its usual fall season. The same is similar for chickens and their eggs. As the winter eases out and spring starts up, chickens have more energy to dedicate to laying versus just trying to keep warm during the cold temperatures!
As for these tacos, the ingredients are super simple:
Onion, garlic, zucchini, eggs, and tortillas (non-negotiable)! Oh, and pesto! I highly recommend my cilantro-parsley pesto which is what I use when I make these tacos. Alternatively, use another kind of pesto and sprinkle some cilantro onto your tacos to give it that Mex flair! 😉
Egg, Zucchini, and Pesto Tacos
Recipe Type: Entree
Cuisine: Mexican
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 2 tacos
If you’re looking for a tasty way to change up eggs, try them in these tacos! The veggie and pesto combo might sound strange but they make for some super flavorful tacos!
Ingredients
Avocado oil, for cooking
2 green onions, chopped OR ¼ cup chopped white onion
1 large clove of garlic, minced
1 small zucchini, sliced (about a heaping ½ cup worth)
Salt and pepper
2 eggs
Pesto
Salsa
Optional: cilantro, radishes, or Everything Bagel seasoning
Instructions
In a cast iron skillet, add a tablespoon or two of oil and turn the pan to medium heat. Sauté the chopped onion and garlic for a minute, then add in the zucchini. Make sure to add a generous sprinkle of salt and pepper for maximum flavor!
Once the veggies are cooked, after about 5 minutes, transfer to a plate.
In the same pan, wipe away any crumbs and add another tablespoon or two of oil. The pan should still be on medium heat and carefully crack two eggs into the pan. Cook the eggs to your liking. I like to flip mine once the egg white starts to solidify. I do about 3 minutes, flip, and then 2 more minutes.
While the eggs cook, warm up your tortillas in the microwave. I also like to add my tortillas to the cast iron pan after the eggs cook (set them aside) so that the tortillas crisp up and absorb the pan flavors! This is an extra step but worthwhile.
For assembly, gently place an egg into each tortilla and distribute the veggie sauté amongst the two tacos. Add a generous scoop of salsa and pesto—I’m talking a good two tablespoons each—and optional toppings, if desired. Finish with an extra sprinkle of black pepper and enjoy!
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I’m legit salivating over the thought of eating these tacos. As I write out the step-by-step details I’m reminded of how flavorful these tacos are! I really hope you guys can give them a try. Drop me a comment or tag me on Instagram if you do!
Thank you all for reading! And stay tuned for ANOTHER fun egg recipe (YAS!) coming later this week to the melmakesithappen blog! 🙂
First and foremost, thank you to Attune Foods for making this post possible!
If you’ve been hanging around here for any short amount of time, you know that I’m a big fan of sweet treats and breakfast foods. What may come as a surprise is how much savory food appeals to me, too! As a matter of fact, I love spiced dishes like curries, southwestern fajitas, or my Tex-Mex quinoa taco “meat”. As for main dishes, I’ve been meaning to expand my blog’s recipe archives with some yummy veggie patties or meatballs for a lunch/dinner entree.
Enter: Sweet and Smoky Meatballs
I’m all about making recipes as easy as possible so these plant-based meatballs come together in little time and without any wild ingredients. The only thing you might need to pick up is a box of Purple Corn Flakes Peace Cereal. When Attune Foods sent over a few products for me to try, I knew the pretty purple corn flakes would be fun to add texture to some vegetarian patties.
I’m not too big on a bowl for breakfast but cereals can be such a versatile ingredient for cooking! The purple corn flakes are what provides the sweetness in the “sweet and smoky” element of my meatballs. These non-GMO corn flakes are also crispier than traditional corn flakes so that contributes a unique texture and flavor that you won’t want to miss! As a bonus, I love that the cereal is made from organic corn flour and organic brown rice flour so the meatballs are gluten free!
Sometimes veggie patties or meatballs can be a miss with my meat-eating family but I received pretty great reviews on these! Looks like I’ll be cooking them up again soon. 😉 Let me know if you try them out!
Sweet and Smoky “Meatballs”
Recipe Type: Main
Cuisine: Vegetarian, Vegan
Author: Melanie
Prep time:
Cook time:
Total time:
Serves: 10-12 meatballs
These plant-based meatballs come together easily, in little time, and without any wild ingredients.
Ingredients
Olive oil, for cooking
½ cup white onion, chopped
½ cup carrot, diced
1 clove of garlic, chopped or minced
Salt and pepper
1 ½ cups lentils or white beans, well-drained*
½ tsp cumin
1 tsp chili powder
½ tsp smoked paprika + ½ tsp for coating
2 tbsp fresh cilantro, chopped
1/3 cup packed chopped tomato (about 1 small roma)
1 cup Purple Corn Flakes Peace Cereal + ¾ cup for coating
Lime juice, optional for serving
Instructions
In a cast-iron skillet, on medium heat, warm olive oil. Add sauté the onion, carrot, and garlic until soft. Then, remove from heat.
Using a food processor, grind 1 cup of the purple corn cereal until a fine meal is achieved.
In a bowl, mash the drained beans or lentils and add spices. The texture should be mashed and chunky but not pureed. Add in the skillet mixture, along with the cilantro, tomato, and ground cereal. The mixture should look thick and slightly on the dry side.
To make the coating, add the remaining ¾ cup of the cereal, along with ½ tsp of smoked paprika, to the food processor. Process until a choppy meal is achieved. Then, transfer to a zip-top baggie.
At this point, cover the bowl of the meatball mixture and store in the fridge for later or form into 10-12 balls for immediate use.
When ready to cook, heat up a few tablespoons of olive oil in a cast-iron skillet. Add one meatball to the baggie with the cereal coating and shake. Add the cereal-coated meatball to the skillet. Repeat with remaining meatballs. With the pan on medium heat, continue rotating the meatballs until they are browned all over.
Serve warm with a squeeze of lime. They pair nicely with a salad or sautéed greens. Cauliflower mashed potatoes or roasted veggies would also be delicious.
Notes
*I tried two different versions of this recipe using white beans and then lentils. The white bean version seemed to allow a slightly more prominent smoky flavor but the lentil version is excellent, too. I suppose you could substitute other beans like black beans, though I haven’t tested that myself.
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Thank you to Attune Foods for sending me Peace Cereal and allowing me to showcase a recipe with their purple corn flakes. See their store locator to find Peace Cereal near you.
Do you remember a year or two back when yogurt bowls were super trendy? It seemed like yogurt was all the rage for breakfast and healthy snacking—especially once Greek yogurt hit the scene. How, you might be thinking, can a food be trendy? Well, sorry, folks, that is a question for someone else. I don’t start the food trends I just utilize them.
In early 2016, I was on the biggest Greek yogurt kick and would start each day with a bowl. I’d eat it with berries and granola, melon, or stone fruit—oh, yogurt could do no wrong! Though, sometime during the summer, I had one too many bowls and got turned off. Now, it has been months since I’ve consumed it but recently I found myself craving the creamy, refreshing, gut-healthy food.
First things first, I picked up individual serving containers of Silk’s blueberry soy yogurt and Kite Hill’s plain almond milk yogurt. For the yogurt bowl shown above, I used the almond milk one but you can see me use blueberry coconut flavor in this Instagram post. I think I like the coconut version the most out of the two but use whatever non-dairy or regular yogurt you like.
As I previously mentioned, yogurt with fruit is an easy pairing. Nowadays, I want a little more out of my yogurt bowls so I like to add sweet potato, oatmeal, and nut butter to tackle all the food groups at once! Side note: I like to give credit whree credit is due so, I first saw the idea from @olive.eeeats on Instagram. It’s hearty, comforting, and a breakfast I can get behind. It’s a total Yogurt Pro Bowl, if you will. Also, if some of the items I included aren’t your thing, I’ve included suggestions at the end of this post on how to jazz up your yogurt bowl in an unconventional way.
For a well-rounded yogurt bowl, I like to include:
Whole grains
Vegetables
Berries or other fruit
Fats
Admittedly, my yogurt bowls turn out different each time so, while I’ve provided my recipe, this is just a guideline. If you want more or less food, adjust as needed. There’s no wrong way to measure or plate any of these foods so just eat according to what you’re craving and enjoy!
Yogurt Pro Bowl
Recipe Type: Breakfast
Cuisine: American, Vegan, Vegetarian
Author: Melanie
Prep time:
Total time:
Serves: 1 yogurt bowl
The yogurt pros (that’s us!) prep their ingredients ahead of time. So, use your breakfast yogurt as a chance to toss in some roasted veggies, fruit of choice, and healthy fats. It will give your mind and body the fuel it needs to tackle the day!
Ingredients
Overnight oats: 1/3 cup oats, 2 tsp chia seeds, 1/2 cup water or milk, 1/2 tsp maca powder, 1/2 tsp cacao powder
1 tbsp of peanut butter (I used Wild Friends Pumpkin Spice)
2 tbsp granola, optional but recommended for texture (I used Purely Elizabeth Chocolate Probiotic)
A pinch of Himalayan pink sea salt, recommended to sprinkle on avocado (I used San Francisco Salt Company)
Instructions
For the oats, combine all of the ingredients the night before. Alternatively, warm, stovetop oats could be substituted.
For the yogurt bowl, first add the oatmeal to one half of the bowl and the yogurt to the other half.
Then, I like to strategically lay out all of the toppings in different sections of the bowl but feel free to toss them all in together. Though, I should say, the sweet potato fries are best left on the sides of the bowl to utilize as yogurt dippers. 😉
Lastly, sprinkle salt on avocado, drizzle nut butter, and add a few clumps of granola before taking a spoon and devouring!
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In my opinion, what makes this elevated yogurt bowl different is that it doesn’t solely rely on fruit to make it awesome. Plus, it doesn’t shy away from carbs or fat. Normally yogurt is considered the low-calorie, dieter’s choice breakfast. Which it can be but I’d like to prove yogurt can be fun so long as you know how to jazz it up! 🙂 Actually, as a matter of fact,…
There are many choices for yogurt bowl add-ins!
Whole grains:Stovetop oats or overnight oats, buckwheat, quinoa cooked in coconut milk, warm barley, or simply use a homemade whole grain muffin—YES!
Vegetables: Roasted or sautéed carrots, sweet potato, butternut squash, cauliflower, or Brussels sprouts if you’re feeling adventurous!
Spice it up: Cinnamon, nutmeg, turmeric, rosemary, paprika, or sweeten with maple syrup or raw/coconut sugar.
Fruit: As you probably know, ANY fresh, frozen, or sautéed fruit you like will work!
Fats: 1-2 tbsp peanut, almond, or sunflower seed butter; toasted walnuts or pumpkin seeds, cinnamon-maple glazed pecans, ¼ of an avocado, or coconut flakes will do.
Bonus: Granola, hemp seeds, adaptogens, flax or chia seeds.
Here are some pairing ideas I cannot wait to try:
Roasted carrots with blackberries, quinoa, and sunflower seed butter; crispy roasted Brussels, with cinnamon maple-glazed pecans, blueberries, and barley; also, sautéed turmeric butternut squash with coconut oil sautéed apples, and toasted walnuts.
Of course, those are just a few ideas. Mix and match according to your taste buds! Also, please let me know how you enjoy yogurt or if you’ve got any wild yogurt pairings. I’d love to try out something new!
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