21
Jul, 2023
The 10 Best Vegetarian Dishes In the World

The 10 Best Vegetarian Dishes In the World

I’m sharing the 10 best vegetarian dishes in the world on this page.

If you are a vegetarian traveler like me, you surely understand it is so difficult to find good places or good dishes to eat around the world. The world can offer you endless meat and fish dishes, but for vegetarians, the options are so few. So what should we do? Forget about visiting the most amazing places in the world? No, you just need to go through this https://bombaysandwichco.com/‘s list of some of the most amazing vegetarian dishes available through the world that will make your plate look colorful and your tummy happy.

The 10 Best Vegetarian Dishes In the World

1. Youtiao – China
Chinese people love meat and the concept of vegetarianism or veganism is something they never will understand. However, it is a diverse country as far as food is concerned and you get almost everything here – oily, stodgy, spicy or healthy. According to me the best vegetarian dish you can find in China, something the non-vegetarians will also love is youtiao. These are basically deep fried breadsticks generally eaten for breakfast or as a snack. They are soft, slightly salted, and delicious and are served as an accompaniment for soy milk or rice congee. Sweet lovers can dip their youtiao in peanut butter or chocolate sauce and enjoy the amazing taste.

2. Bolon de Verde – Ecuador
Vegetarians prefer not to visit South America as they feel all they offer are meat-based food. Meat, however, can be luxury there, and there are many dishes that are vegetarian, particularly in Ecuador where the popular ceviche is available with many vegetarian options. If you need something more filling then you can try Bolon de Verde which is a big ball of fried plantain filled with fresh cheese. People generally eat it for breakfast but it is enough to not make you feel hungry until lunch.

3. Tartiflette au Reblochon – France
French people are attractive and so are their dishes, the vegetarian menu as well. Amongst these, the one I love the most is Tartiflette au Reblochon. It is a very simple preparation made with potatoes, onions, reblochon cheese, spices, and white wine. You will find it commonly prepared in most French restaurants. Some people, however, add bacon or ham to the dish, so make sure you verify this before placing your order.

4. Gado Gado – Indonesia

Gado Gado is one of the most popular vegetarian dishes in Indonesia as you can have it made as spicy as you want and it will still taste great, and also because you can find it easily almost anywhere. It is basically a combination of potatoes, lontong cubes (Lontong is a dish made of compressed rice cake in the form of a cylinder wrapped inside a banana leaf), tofu, hard-boiled egg, green beans, and carrots topped with delicious peanut sauce. On top of it is served krupuk which is fried crispy crackers and tastes great when you munch it in between the Gado Gado bites.

5. Masala Dosa – India

India is one of the most amazing places in the world for vegetarians. Here you do not need to struggle to find the right dish. Every city in India offers great choices of vegetarian dishes, and you will go tired trying out the variety, but the choices never exhaust. However, masala dosa is amongst my favorite dishes in India. It is a South Indian specialty and is quite like a crepe but is made of black lentils and fermented rice batter. Curried peas and potatoes lie hidden inside the dosa, and it is served with various dips – chutneys (coconut and tomato are the popular ones) and sambar (a lentil stew that you can use as a dip or even spoon it into your mouth).

6. Pesto Trofie – Italy

Italy is known everywhere in the world for its pasta, and also the various sauces that come with it. Though there are many non-vegetarian popular sauces, pesto, originating from Northern Italy, is a treat for the vegetarians. It is made using crushed basil, salt, parmesan cheese and garlic and then a generous amount of olive oil is added to mix it with the pasta. The best thing about Italy is that it offers you so many different types of pasta, with Trofie being my favorite. A long strip of pasta is rolled and the string is then cut into small pieces, and this is how my favorite Trofie is made.

7. Doenjang Jjigae – South Korea
This is one of the most popular Korean national vegetarian dishes. Jjigae is a term used for stews and though it is brothy in nature it is still considered a stew. It is basically a soybean paste broth ideal for winters and is light and yummy. Mushrooms, bean sprouts, and tofu are added to the broth to give it body, and at times seafood may be added, so make sure to find that out before placing your order.

8. Vegetable momos and Dal Bhat – Nepal
If you have ever visited Nepal and have not tried eating Dal Bhat, then you have missed something. Dal is a yellow lentil soup and Bhat is boiled rice and this is the Nepal population’s daily staple. It is also commonly found eaten in Bangladesh and India. It is very filling and extremely delicious. You should also try some vegetable momos (dumplings). These dumplings are made fresh from the scratch every day and taste amazing. You surely never have even imagined that you can eat something so great that too at such inexpensive rates.

9. Vegetarian Tam Ponlamai – Thailand
Thailand can be a little tricky when you try searching for vegetarian dishes as most of the food here is cooked in fish sauce. So, it will be best to stick to a vegetarian only restaurant. One of their vegetarian dishes that I immediately fell in love with is a Thai fruit salad or Tam Ponlamai. This is a combination of fruits, usually rose apple, guava, watermelon, and dragon fruit is diced up and then dressed in lime juice, chilies, soy sauce, and peanuts. It is so delicious and so refreshing that words alone cannot describe.

10. Vinegret – Ukraine
Vinegret is a delicious salad made of potatoes, beetroots, chopped onions, carrots, brined pickles, and sauerkraut. It is very famous in the Soviet Union and now it is a well-known dish in the entire eastern European countries. It is the cheapest salad you can find on the menu, and thus is a great and delicious option for every budget vegetarian traveler.

So, the fact is vegetarians too have quite a few delicious options waiting for them all around the world, to suit every budget and to match every taste. So you can travel around the world in vegetarian dishes. There is absolutely nothing you need to worry about. Even if you plan to visit any other place, not mentioned in this list, a little bit of research will definitely help you find at least a few vegetarian dishes you can enjoy eating during your stay.

21
Jul, 2023
Top 10 Reasons to Eat More Fruits and Vegetables

Top 10 Reasons to Eat More Fruits and Vegetables

No matter where you look, the food we consume is getting farther away from nature. Grocery store shelves are filled with processed foods with preservatives and additives that are hard to pronounce. When we’re not buying food at the store, it’s a cheeseburger and fries for dinner.

When you think about the effect this type of diet can have on your health, it’s troubling. It’s of little wonder the rates of obesity, heart disease, diabetes and other metabolic diseases have increased steadily over the last few years.

Top 10 Reasons to Eat More Fruits and Vegetables

To avoid being part of these statistics, you can start bringing your diet more in line with nature, and that means eating more fruits and vegetables. Here https://bombaysandwichco.com/ are the top 10 reasons that’s a great idea!

  1. Fruits and vegetables are a great source of vitamins and minerals. You won’t find a better nutritional source than fruits and veggies, which are packed with vitamins A, C and E, as well as magnesium, zinc, phosphorous and folic acid. For potassium, one of the most important minerals for your health, eat plenty of avocados, sweet potatoes, bananas, prunes and even tomato paste puree.
  2. You get to enjoy a variety of flavors and textures. With all their unique and interesting flavors, plant-based foods let you get creative in the kitchen.  You can try strong flavors like onions, olives and peppers, or milder options such as mushrooms and corn. For sweet flavors, fruits like pineapple, grapes or plums are great, while lemons and grapefruits are more sour.
  3. Lots and lots of fiber. Most fruits and vegetables have plenty of fiber to fill you up and boost gut health, but some have more than others. Fiber-rich vegetables include artichokes, green peas, broccoli and cauliflower. High-fiber fruits include raspberries, pears, apples and pumpkin.
  4. They’re low-calorie and low-fat. On average, fruits and especially vegetables are very low in calories and fat, which means you can eat more to keep you feeling full without worrying about extra calories or fat. You can save more than  200 calories by eating half a cup of grapes versus a fourth of a cup of  M&Ms. That said, there are exceptions, such as avocados, olives and coconuts.
  5. Protect against cancer and other diseases. Many vegetables and fruits contain phytochemicals, which are biologically active substances that can help protect against some diseases. That means you can lower your risk of type 2 diabetes, stroke, heart disease, high blood pressure and cancer by adding them into your diet. Specifically cruciferous veggies, such as broccoli, cabbage, collards and watercress, have been linked to reducing cancer risks.
  6. Fruits and vegetables help you maintain good health. Because they’re low in saturated fat, salt and sugar, fruits and vegetables are part of a well-balanced diet that can help you lose weight or prevent weight gain. Plus, they can help you decrease inflammation, and lower cholesterol levels and blood pressure.
  7. Low in sodium and cholesterol. Fresh fruits and veggies contain only trace amounts of sodium. Many people think that celery is high in sodium, but in fact, one stalk contains a mere 30mg, which contributes 1 percent to the recommended daily value. Cholesterol doesn’t exist in fruits and veggies at all.
  8. Fresh, frozen, canned, dried – they’re ALL nutritious. While eating fresh fruits and vegetables may be your preference, there’s not much difference from a nutrition standpoint when you compare frozen, canned or dehydrated products. In fact, most frozen and canned products are processed within hours of harvest, so the nutritional value is locked in quickly.
  9. Convenient, quick and easy. Unlike granola bars or crackers, many fruits and vegetables don’t need any packaging. So you can easily grab a banana or an apple as you’re heading out the door.
  10. Finally… Smoothies! If you have a blender, all you need is fruit and ice to whip up a delicious smoothie using all of your favorite flavors. And here’s a tip – when you make a fruit smoothie, feel free to throw in as much fresh spinach as you like. Spinach doesn’t start to taste like “spinach” until you cook it. Even kids can’t tell the difference!

Enjoying fruits and vegetables is a great way to improve your health and actually enjoy what you eat. While it may take a little creativity, effort and an open mind to try new things, switching to a diet with more fruits and veggies is definitely worth it!

20
Jul, 2023
Wait … Parmesan Cheese Isn't Vegetarian?

Wait … Parmesan Cheese Isn’t Vegetarian?

Cheese: the saving grace of many a vegetarian who still wants to treat themselves, or the one thing arguably standing in the way of them going full vegan. Alongside eggs and milk, cheese is a useful way for non-meat eaters to easily ensure they’re still getting a certain amount of protein in their diets, all without as much of the guilt that may accompany the eating of actual animals.

Well, as it turns out, not every cheese is created equal, in the sense that not every cheese is technically vegetarian. If you’re a vegetarian who’s a big fan of pasta, caesar salads, or general Italian cooking, I hope you’re sitting down as you read this https://bombaysandwichco.com/‘s article: Parmesan cheese isn’t vegetarian.

So why isn’t Parmesan cheese vegetarian?

Great question. In this case, it has to do with the use of something called rennet, which is pretty crucial to the Parmesano-Reggiano production process. Rennet is usually taken from the fourth stomach of a relatively young grazing animal like calves, goats, or lambs. That stomach is prized for its concentration of an enzyme called chymosin, which gradually loses its potency over time as grass replaces milk in that animal’s diet.

Traditionally, getting that rennet has meant slicing the stomachs of young calves into little pieces dropped into salt water or whey, with something acidic like wine or vinegar used to help draw out the enzymes. Once that solution’s filtered out, it can coagulate a significantly larger quantity of milk. More modern methods use a bit of more precise chemistry to yield more potent rennet, but a calf’s stomach is still involved.

Wait … Parmesan Cheese Isn't Vegetarian?

What is rennet’s role in the Parmesan process?

If it makes you feel any better, those stomachs play a crucial role in making Parmesan cheese what it is, thanks to the ability of chymosin to separate solids from liquids in the cheesemaking process.

When producing Parmesan, rennet is introduced after unpasteurized cow’s milk is heated, in order to start the separation process. From there, not much else is really added as the cheese does its thing over time. In fact, a cheese can only meet the European Union’s legal definition of Parmesan if it’s produced in the “Reggiano” region of Italy using nothing more than cow’s milk, salt, and calf rennet, underscoring how central that bit of stomach is to the process.

Do other cheese also use rennet?

It brings me no pleasure to report that Parmesan is far from the only cheese in which rennet plays a role. You’ll find rennet in other Italian cheeses like Pecorino Romano, Grana Padano, and Gorgonzola (which is now stinky to vegetarians for non-olfactory reasons).

Certain French and Swiss cheeses also, regrettably, say oui to rennet. They include Camembert, Vacherin, Emmenthaler, and Gruyère. Even Spanish Manchego can’t resist rennet’s role in the curdification process.

Are there vegetarian-friendly alternatives to those cheeses?

While northern Italians may quibble with their authenticity, the good news for vegetarians is that there are viable (though perhaps less genuine and/or tasty) alternatives to Parmesan and other European cheeses that bypass the rennet.

Instead, those truly vegetarian cheeses get the coagulating, curding magic they need from microbial enzymes that mimic the effects of chymosin. Various plants can also provide a “vegetable rennet” of sorts. Boiling cardoon thistle, artichokes, or nettles in water and straining the end result with a cheesecloth leaves behind a thickening enzyme functionally similar to chymosin. Certain Iberian cheeses like Azeitão are traditionally made using plant rennet, meaning vegetarians may have better luck shopping for Portuguese or Spanish options.

Before you get too excited, though, there’s a reason that non-animal alternatives to rennet aren’t as popular as the genuine article. Supposedly, they can be a bit fussier to make cheese with than an actual calf stomach, and the flavor might come off a little bit different as well.

Failing that, you can always opt for a vegan alternative. With the revolution in plant-based alternatives going on these days, you may just be pleasantly surprised with how decent a vegan imitation of your favorite rennet-based cheeses tastes.

Up until a few minutes ago, you may have lived your life totally unaware that the cheese you enjoy on top of spaghetti or caesar salads has more in common with veal than you’d like to believe. But while ignorance may be bliss, knowledge is power. Learning about rennet certainly doesn’t make vegetarianism any easier, but now you can at least seek out alternatives to the “meat” you’ve unwittingly consumed.

Or you can just keep on eating whatever cheese you want without giving a second thought to any of this, because cheese is tasty. The choice is yours.

20
Jul, 2023
Vegetarian diet: How to get the best nutrition

Vegetarian diet: How to get the best nutrition

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet in this website https://bombaysandwichco.com/.

Vegetarian diets continue to increase in popularity. Reasons for following a vegetarian diet vary but include health benefits. Following a vegetarian diet may reduce the risk of heart disease, diabetes and some cancers.

But some vegetarian diets may rely too heavily on processed foods with too many calories, and too much sugar, fat and salt. These diets may not include enough fruits, vegetables, whole grains and nutrient-rich foods.

With planning, a vegetarian diet can meet the needs of people of all ages, as well as people who are pregnant or breastfeeding.
Vegetarian diet: How to get the best nutrition

The key is to be aware of your nutritional needs so that you plan a diet that meets them.

Types of vegetarian diets

Vegetarian diets vary in what foods they include and exclude:

  • Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
  • Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
  • Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
  • Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish.
  • Vegan diets exclude meat, poultry, fish, eggs and dairy products, as well as foods that contain these products.
Some people follow a diet that is mostly plant-based, but they still eat meat, dairy, eggs, poultry and fish on occasion or in small quantities. This is sometimes called a flexitarian diet.

Planning a healthy vegetarian diet

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. Nuts and legumes, such as lentils, beans and peanuts, also are considered healthy plant-based foods.

At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains. A registered dietitian can help you create a vegetarian plan that’s right for you.

Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need. A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.

To be sure that your diet provides what your body needs, pay special attention to the following nutrients:

Calcium and vitamin D

Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale and broccoli. Other options include calcium-enriched and fortified products. Calcium is added to some juices, cereals, soy milk, soy yogurt and tofu.

Vitamin D also plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don’t eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements. Plant-derived vitamin D supplements are available.

Vitamin B-12

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn’t have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.

Protein

Protein helps keep skin, bones, muscles and organs healthy. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. Eating a variety of plant-based foods throughout the day also can provide enough protein. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains.

Omega-3 fatty acids

Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development. Research on other health effects of EPA and DHA varies. Vegetarians who do not eat fish or include sources of omega-3 fatty acids in their diet may consider adding fortified products to their diet.

Iron and zinc

Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn’t absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you’re eating iron-containing foods. Vitamin C-rich foods include peppers, strawberries, citrus fruits, tomatoes, cabbage and broccoli.

Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells. Research on zinc in the diet has found that it supports the immune system and vision, specifically.

Iodine

Thyroid hormones are made partly of iodine. Thyroid hormones help control the body’s metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body’s need for thyroid hormones. When that happens to the thyroid it’s called goiter. Seaweed is vegetarian option for dietary iodine.

Getting started

One way to start on a vegetarian diet is to slowly reduce the meat in your diet. At the same time, increase the amount of fruits and vegetables in your diet. Here are a few tips to help you get started:

  • Ramp up. Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry. Find ways to include greens in your daily meals. Good options include spinach, kale, Swiss chard and collards.
  • Substitute. Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes need only simple changes to become vegetarian.
  • Branch out. Check the internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. Adding variety to your vegetarian diet can help you meet all your nutritional needs.
19
Jul, 2023
Here are 17 Snacks You Never Knew Were Vegan

Here are 17 Snacks You Never Knew Were Vegan

What do a lot of your favorite snacks have in common? Quite a few of them are vegan! They weren’t created specifically for vegans, but happen to be dairy-, egg-, and animal-free anyway, so everybody can enjoy. Stock up your pantry with a couple of these familiar and delicious treats in this https://bombaysandwichco.com/‘s article below.

Airheads

This extremely chewy snack with incredibly tongue-staining capabilities is made from approximately five different forms of sugar. That’s good news for vegans, since sugar contains no animal products. It’s also good news for dentists.

Bac’n Pieces

That these intensely red granules—which add a bacon-y smokiness to anything they’re sprinkled on, and which sadly aren’t Bac-Os (RIP)—don’t contain animal by-products is a marvel of food science. For best results, apply directly to tongue.

Doritos Spicy Sweet Chili

While the more ubiquitous Doritos flavors Cool Ranch and Nacho Cheese contain whey, this zestier, dairy-free variety is suitable for consumption by the plant-based set—and anyone else who savors spicy sweetness. You know who you are.

Here are 17 Snacks You Never Knew Were Vegan

Famous Amos peanut butter sandwich cookies

Amos’ chocolate chip cookies are more famous, but these peanut butter-filled treats are just as delectable. Plus, each cookie sandwich is technically made from two cookies with a thick swipe of peanut butter in the middle—a win whether you are vegan or not.

Fritos

The only ingredients found in the original Fritos are corn, corn oil, and salt, which is a refreshingly small number of ingredients for such a popular salty snack. Notably, not one of those ingredients is derived from a living creature. Watch out for other Fritos flavors, though, especially anything that contains the phrase “natural flavorings” in the ingredients list. No one knows what “natural flavorings” means and there is no guarantee it is animal product-free.

Justin’s dark chocolate peanut butter cups

These rivals to Reese’s Peanut Butter Cups are the darlings of health-food fanatics from Portland, Maine, to Portland, Oregon, despite a trust hiccup a little while back when the company suddenly added a note to its packaging that read “contains milk.” Now that the reason for that has been cleared up, everyone’s free to go back to shoving these delicacies into their faces.

Lay’s Classic potato chips

Vegans can rejoice knowing that they, too, can continue to get super-salty potato grease mush stuck in all their molars. Just be sure to stick to the classic, salted version.

Lindt chocolate bars

Being vegan doesn’t mean giving up chocolate. No one should ever be asked to do that. The 70% cacao bar from Lindt is there to take care of any chocolate cravings without involving any animal products. Things start to get dicier once you go down to 60% cacao, so definitely stick to the darker stuff.

Maple bacon Kettle Chips

How are they vegan if they have bacon in the name, you ask? Simple: smoke flavor, salt, and paprika, mostly. This flavor does contain the aforementioned and suspicious “natural flavors,” but if the editors of PETA are willing to eat them, you should be too.

Sara Lee/Marie Callender’s frozen pies

Make sure to double check the ingredients list, but a number of flavors—including the beloved apple—are great for folks who don’t like to eat animal in any shape or form, but love warm fruit in a flaky crust.

Nutter Butter cookies

They’re gritty, sweet, and salty, and they don’t really taste like peanut butter, but hey, they’re safe for vegans, and they’re shaped like peanuts, so you can’t go wrong.

Oreos

Although the widely accepted method of eating these delights involves a twist and a milk dunk (they’re promoted as “Milk’s Favorite Cookie” for a reason), the sweet creme-stuffed cookie contain zero dairy products.

Ritz Crackers

Don’t let the rich buttery taste fool you—these are completely butter-free. They’re great with budget meats and cheeses or vegan-friendly toppings like peanut butter and Bac’n Pieces.

Sour Patch Kids

Sure, you can’t have M&Ms or Skittles or trays of nachos with disconcertingly neon yellow cheese dip when you go to the movies as a vegan. But you can have Sour Patch Kids. They’re free of gelatin, but still coated in enough sour crystals to make your tongue slightly raw.

Swedish Fish

There are plenty of (gummy) fish in the sea for hungry vegans looking for snacks without gelatin, namely Swedish Fish, the underrated candy of champions.

Thin Mints

A sleeve at a time, straight out of the freezer, or with your mom—no matter how you chow down on this seasonal favorite you can rest easy knowing no animals were harmed in the making of these minty chocolatey delights. Also, take note: Some versions of Lemonades and Peanut Butter Patties are vegan, so long as they come from ABC Bakers and are marked as such.

Unfrosted Pop-Tarts

Pop-Tarts can be a vegan’s best friend if they are the unfrosted strawberry, blueberry, and brown sugar-cinnamon varieties. When there’s no icing, you appreciate the pastry for what it is: an utterly delicious flaky-ish, fake-tasting breakfast treat that’s totally vegan-friendly. It’s almost more surprising that the icing does actually contain real milk products.

19
Jul, 2023
Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Influencer Tabitha Brown has built a millions-strong following with her quick wit, kind words, deep insights, and easy-to-love vegan recipes. And Brown’s fanbase is always looking to support her at every turn. Case in point? When Brown launched McCormick Sunshine seasoning in 2021, the spice blend sold out so quickly—in less than 39 minutes to be exact—that a veritable black market formed on Ebay.

This was also the case when Brown announced her limited-edition collections with Target last year. With each new drop fans, stormed the aisles to pick up her colorful clothing items, housewares emblazoned with inspiring catchphrases, items for companion animals featuring the family’s pup Blacky Brown, and more.

But it was the vegan food line, the third of the four Target collaborations which dropped in January, that stirred the most excitement. Fans could not get enough of Brown’s vegan foods which spanned seasoned meatless burgers, prepared meals, and flavor-packed popcorn.

Seven months later, Target’s shelves are no longer stocked with these customer favorites—but that might soon change.  Keep reading to know further information about her in this https://bombaysandwichco.com/‘s article.

Tabitha Brown’s vegan food line makes a comeback

Over the weekend, Brown attended the Essence Festival in New Orleans, LA. Alongside friend and comedian Kevin Fredricks, Brown took the Food and Wine stage to make an important announcement.

“I am so grateful for y’all. Thank y’all for supporting me and going to Target … and buying all the things,” Brown said in front of an excited crowd. “Y’all sold that food out so fast. But next year, it’s going to be in there all year long.”

“And not only that, it’s everything that was there plus some new things will be coming,” Brown announced.

What can fans expect to hit Target in 2024? The initial line included vegan sausages in Mushroom, Jalapeño & Cilantro, and Mango & Basil flavors; vegan burger patties in Mushroom, Garlic, and Barbecue varieties; and four types of ravioli: Sweet Pea & Basil; Pizza, Sweet Potato & Cauliflower; and Polenta & Wild Mushroom.

Brown’s collection included easy vegan meals such as chickpea chili, butternut squash bisque, and three refrigerated meals: Potato Salad, Garlic Pasta Salad, and Creamy Lemon Dill Pasta Salad.

The collection was rounded out with cilantro aioli, garlic spread, and cream cheese (in garlic, caramelized onion, and strawberry varieties); and a selection of snacks, wellness-focused teas, and pickled items (a favorite of Brown’s).

In its entirety, the collection included 34 items, all priced at $8 or less each.

Does Brown’s recent announcement really mean that the popcorn is coming back? During the Essence Festival, she teased that she wasn’t totally sure but, in the meantime, had an “Oprah moment” by giving away a bag of the beloved Target popcorn to each audience member.

She ended the announcement with her most famous catchphrase. “Until next time, go about your business. Have the most amazing day. But if you can’t have a good one, don’t you go messing up nobody else’s.”

Do You Miss Tabitha Brown’s Vegan Food Line at Target? We’ve Got Good News

Tabitha Brown’s rise to the top

Brown first went vegan in 2018 as a way to help alleviate debilitating health issues. While working as an Uber driver, Brown took a break to share a video of her eating a vegan TTLA sandwich in her car which quickly went viral.

Soon after, Brown began building a social media following with engaging vegan cooking videos, product review shows alongside her daughter Choyce, and romantic discussions with her husband Chance—all made irresistible by her charm, humor, and wisdom.

Since then, Brown has continued to elevate her career to new heights, with cookbooks, haircare lines, brand partnerships, and more. Her collaborations with Target, Brown shared last year, gave her a platform to express herself in an authentic way—which the Eden, NC native always encourages her fans to do.

“As a small-town girl, I grew up with big dreams and now, those dreams have become a reality,” Brown said in a statement when she initially announced her collaboration with Target last year.

“Target made me feel seen and created a safe space where I could be my authentic self,” Brown said. “To me, joy comes from freedom, and I was free to be myself during this entire design process, which is reflected in the assortment.”

“I hope my collections bring Target guests joy, love, and optimism to their everyday lives,” Brown added.

Last month, Brown added another accomplishment to her collection when she received an honorary doctorate from the Savannah College of Art and Design. This was momentous for Brown, who dropped out of fashion school in 1997 to pursue acting.

In 2023, not only does Brown have her name on everything from food to fashion, the mother of two is also a successful actress, having appeared on popular series The Chi, Food Network’s first vegan show It’s CompliPlated, and her own children’s YouTube channel Tab Time—which released its second season earlier this year.

17
Jul, 2023
60 Best Vegetarian Meals

60 Best Vegetarian Meals

Whether you’re a lifelong vegetarian and want to mix up your usual rotation of vegetarian dinner recipes, or are an omnivore wondering “what can I make for dinner if I have no meat?”, we’re betting that you’ll find what you’re looking for here! We’ve rounded up 60—count ‘em! 60!—of the very best vegetarian meals. From a 15-minute mac and cheese to a super-healthy, vegan hummus bowl and just about everything in between, we just know that you’ll find more than a few meatless recipes in this website https://bombaysandwichco.com/ to love.

60 Best Vegetarian Meals

Healthy Vegetarian Meals

  • Walnut-Lentil Bolognese. Boldly flavored, super hearty and incredibly easy, this vegan walnut and lentil bolognese recipe takes your plant-based eating goals to new heights.
  • Vegetable Soup. Just pair this vegetarian vegetable soup with some good bread or toast and you’re good to go.
  • Vegan Roasted Sweet Potato Salad. Roasted sweet potatoes, avocado, black beans and raw kale are tossed in a creamy, lime dressing in this brightly flavorful, vegan sweet potato salad recipe.
  • Shaved Brussels Sprout Salad with Creamy Maple Dressing. Loaded with nuts, as well as dried and fresh fruit, this hearty vegetarian salad makes a great light, healthy lunch.
  • Vegetarian Burrito Bowl with Avocado Crema. Roasted veggies, savory beans and a lime-garlic avocado crema top a bed of cilantro-lime rice in this hearty, healthy vegetarian burrito bowl recipe.
  • Green Curry Buddha Bowl. Finished with a creamy green curry sauce, this veggie-loaded vegan bowl is the healthiest thing you’ll ever love.
  • Creamy Goat Cheese Polenta With Ratatouille. Ratatouille—a classic combination of late summer vegetables, cooked to tender perfection—is an ideal partner for creamy goat cheese polenta. Together, they’re the vegetarian dinner of your dreams!
  • Curried Cauliflower Quinoa Salad. This loaded salad is hearty and filling, and topped with an irresistible yogurt-tahini dressing.
  • Curried Pumpkin Soup. Velvety smooth and brilliantly hued, this creamy vegan pumpkin curry soup recipe is deeply beloved in our homes.
  • Spring Salad With Barley and Lemon Chive Vinaigrette. Dressed with a chive vinaigrette, crunchy sunflower seeds and tart cranberries, this recipe is an edible celebration of the cusp of spring.
  • Roasted Cauliflower and Hummus Bowl. Za’atar roasted cauliflower, roasted chickpeas and creamy hummus make this low-carb vegan bowl recipe delicious, filling and loaded with protein.
  • Butternut Squash Soup. Creamy butternut squash soup made with sweet apples, garlic, and thyme is the perfect cozy, light dinner.

Super Quick Vegetarian Meals

  • Instant Pot Mac & Cheese. Mac & cheese is pure vegetarian comfort food, and this one is ready in just 15 minutes.
  • Sesame-Garlic Ramen Noodles. Use a pack of instant ramen noodles to whip up sesame garlic ramen noodles that taste restaurant-worthy but come together in about ten minutes.
  • Perfect Grilled Cheese. It always comes back to grilled cheese. Lunch, dinner, snack-time—this one is a no-fail crowd-pleaser.

High-Protein Vegetarian Meals

  • Tofu Lettuce Wraps. Soy sauce, lime juice and a little chili paste make a simple, delectable sauce for these easy low-carb vegetarian tofu lettuce wraps.
  • Braised Chickpeas with Chard. Smoked paprika and jarred marinara sauce punch up a simple vegan dinner of tomato-y braised chickpeas with chard. Healthy, fast and high in protein, it ticks every box.
  • Tofu Stir-Fry with Peanut Sauce. Cooked quickly at high heat and drizzled with lots of homemade peanut sauce, this stir-fry is a wildly flavorful celebration of how delicious a plant-based dinner can be.
  • Vegetarian Meatballs. Savory and sooo satisfying, these delicious, lentil-based vegetarian meatballs are a fast favorite. Plus, they freeze well!
  • Kung Pao Tofu. With crunchy cashews and lots of veggies doused in a healthy dose of spicy Kung Pao sauce, this quick vegetarian recipe really hits the spot.
  • Lentil Soup with Quinoa and Mushrooms. French green lentils—the “caviar” of lentils—lend a toothsome bite to this protein-rich, vegan lentil soup with quinoa and mushrooms.
  • Falafel. Ever notice that the best vegan recipes are the ones that are accidentally vegan? As in, no ingredients posing as a faux version of something meaty or cheesy? Falafel is just exactly that kind of meal.
  • Vegetarian Chili. Whether you’re just dipping a toe into the world of plant-based eating, are a long-time vegan, this sweet potato-studded, smoky chili recipe is guaranteed to more than satisfy.

Low-Carb Vegetarian Recipes

  • Cauliflower Curry. Easy, rich, creamy and warmly-spiced this 30-minute vegetarian cauliflower-loaded coconut curry redefines comfort food.
  • Coconut Curry Lentil Soup. A creamy, rich coconut curry broth loaded with veggies makes this coconut curry lentil soup the perfect 30-minute, one-pot dinner. Oh, and P.S. it’s vegan!
  • Coconut Curry Zoodle Ramen. This coconut curry ramen is sure to become your new go-to weeknight dinner. Thanks to a few easy shortcuts, it comes together super fast.
  • Mediterranean-Style Zucchini Fritters with Tzatziki Dipping Sauce. We think that it’s high time more people made room in their hearts for these Italian-ish (parmesan!), Greek-ish (hello tzatziki!) crispy zucchini fritters.
  • Mushroom Alfredo Cauliflower Gnocchi. This vegetarian recipe comes together in minutes thanks to an ingredient list that’s only 3 items long. Thanks, Trader Joe’s!
  • Cream of Mushroom Soup. This naturally vegetarian recipe will have you falling in love with this classic earthy, savory soup all over again (and ditching that canned stuff for good)
  • Vodka Sauce and Green Bean Cauliflower Gnocchi. The only thing more luxurious than gnocchi with vodka sauce for dinner is pasta with gnocchi with vodka sauce that takes just ten minutes to make!
  • Vegetable Curry Soup. This creamy curry soup is rich and creamy—thanks to a silky coconut milk broth—and loaded with hearty vegetables like carrots, broccoli, mushrooms, and eggplant, and fragrant spices like ginger and garam masala.
  • Vegan Cauliflower Gnocchi with Kale-Cashew Pesto. Hearty, healthy and vegan, this ten minute cauliflower gnocchi dinner is almost too good to be true. Almost.
  • Cauliflower Pizza Crust. Because we love a challenge, we figured out how to make a Trader Joe’s-inspired cauliflower pizza crust at home!

30-Minute Vegetarian Meals

  • Creamy Curry Noodles with Crispy Tofu. Fresh, toothsome udon noodles team up with red curry paste and rich, silky coconut milk to become a bowlful of vegetarian dinnertime bliss.
  • Baked Gnocchi with Broccoli. Cheesy, gooey, hot and bubbly—this one-pan baked gnocchi with broccoli is 100% pure certified vegetarian comfort food that any omnivore would also happily gobble down.
  • Wild Mushroom Risotto. Our easy-peasy wild mushroom risotto recipe is so richly flavorful you’ll want to find any excuse to make it again.
  • Pasta with Tomato Cream Sauce. Regular old canned tomatoes—both tomato sauce and crushed tomatoes, actually—and fresh basil get the luxury treatment in this quick vegetarian dinner recipe.
  • Creamy Zucchini Pasta. A big bowl of this silky, rich pasta—nope, we don’t mean zoodles! We mean real, carb-o-licious pasta—is really hard to beat.
  • Broccoli Pesto Pasta. This recipe is a thing of logistical beauty. A stock pot of boiling water + simple ingredients come together to make a healthy, quick, satisfying supper everyone can feel good about.
  • Rigatoni with Mushroom Cream Sauce. A buttery, rich cream sauce made even more decadent with the addition of earthy mushrooms—what’s not to love?

Easy Vegetarian Dinner Ideas

  • Coconut Curry Ramen. Using just one pot and (instant!) ramen noodles—just the noodles, toss that sodium-bomb flavor packet—makes this vegetarian coconut curry ramen a quick vegetarian dinner
  • Crock-Pot Vegetable Lasagna. Fresh basil, tons of veggies, and three cheeses brighten up jarred pasta sauce and no-boil noodles in this super easy Crock-Pot vegetable lasagna.
  • Roasted Cauliflower Tacos. Everything’s better served in a warm tortilla and paired with avocado, which is why we’re currently obsessed with this super simple cauliflower taco recipe.
  • Creamy Roasted Red Pepper Pasta. If you’ve got ten minutes and can open a jar, you can make this tonight.
  • Three-Ingredient Tomato Sauce. Olive oil, salt, fresh tomatoes, and a little time are all it takes to create the most vibrant fresh tomato sauce recipe that’s ever emerged from the TMP test kitchen.
  • Vegetarian Stuffed Peppers. Brimming with a taco-seasoned, cheesy bean-and-rice filling, this is an easy, healthy dinner that’s sure to spice up your week.
  • Hungarian Mushroom Soup. Paprika-tinged and soothing, there’s something uniquely cozy about this creamy mushroom soup.
  • 4 Cheese and Mushroom Rolled Lasagna. Loaded with four kinds of cheese, savory mushrooms, and plenty of garlic (duh), this easy, cheesy rolled lasagna is a modern vegetarian classic.
  • Classic Baked Macaroni and Cheese. This recipe is a throwback to a childhood classic with an extra cheesy, velvety sauce and all the crispy crusty parts everyone will fight over.

Vegetarian Sheet Pan Dinner Recipes

  • Sweet Potato Tacos. Loaded with tangy slaw and black beans, these easy sweet potato tacos are the comforting vegetarian dinner that Meatless Monday dreams are made of.
  • Portobello Mushroom Fajitas. A healthy, fast, vegetarian sheet pan dinner is as easy and delicious as can be—meet our veggie-loaded portobello mushroom fajitas!
  • Sheet Pan Quesadilla with Jalapeño Ranch. Stuffed with cheese and avocado, this giant, melty, upgraded cheese sheet pan quesadilla is so crazy good.
  • Apple, Caramelized Onion and Spinach Quesadilla. We favor baked quesadillas—as opposed to those cooked on the stove-top—simply because it’s so easy to make a bunch of them at the same time if you bake them in the oven.

The Best Vegetarian Breakfast Recipes

  • Huevos Rancheros. Runny, fried eggs over a bed of seasoned beans—homemade huevos rancheros are a no-brainer vegetarian breakfast.
  • Spinach Mushroom Strata. Swiss cheese and buttery mushrooms make this savory, earthy spinach strata recipe your new weekend brunch-at-home favorite.
  • Migas. This Tex-Mex classic plays nice with whatever it’s served with—be it waffles or home fries, hash browns or pancakes—and we cannot get enough.
  • Caramelized Onion Frittata. Heavy cream helps this vegetarian frittata stay tender, light and bouncy.
  • Salsa Verde Baked Eggs. With just two main ingredients, a vegetarian main dish does not get simpler than this satisfying breakfast recipe.
  • Tomato, Basil & Caramelized Onion Quiche. With heirloom tomatoes, fresh basil, a shaving of Parmigiano-Reggiano, and onions caramelized to perfection, this is the be-all end-all of quiche recipes.
  • Five Onion Tart with Arugula Salad. This sweet little tart makes a wonderful vegetarian meal any time of the day.

17
Jul, 2023
Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

A lacto-ovo-vegetarian diet includes eggs and dairy but avoids other animal products. Some research associates vegetarian diets with health benefits, such as reducing inflammation and lowering blood pressure.

However, people should try to avoid too many processed foods, which can negate these health benefits. Instead, they should focus on eating whole foods.

This article https://bombaysandwichco.com/‘s defines what a lacto-ovo-vegetarian diet is and looks at what the evidence says about its health benefits and potential risks. It lists what to eat and what to avoid and gives an example of a 5-day meal plan.

What is a lacto-ovo-vegetarian diet?

A lacto-ovo-vegetarian diet excludes meat, poultry, and fish but includes eggs and dairy products. People commonly refer to this dietary pattern simply as a vegetarian diet.

The word “lacto” refers to milk, and “ovo” refers to eggs. Similarly, someone could choose to follow a lacto-vegetarian diet, excluding eggs but consuming milk.

People may follow a lacto-ovo-vegetarian diet for ethical reasons, such as animal rights or to help the environment. Other people choose the diet for health or religious reasons, or simply as a personal preference.

As farmers do not slaughter animals to obtain eggs, milk, and honey, many vegetarians choose to eat these foods. However, some people who follow a vegan diet may argue that the dairy and egg industries do involve slaughter or other animal cruelty and that producing honey exploits bees.

Lacto Ovo Vegetarian: Definition, Benefits, Meal Plan, And More

Health benefits

A vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases. The following looks at what the evidence says about potential health benefits.

Anti-inflammatory

A 2019 review and meta-analysisTrusted Source indicated that people eating a vegetarian diet might have lower levels of the inflammatory markers C-reactive protein and fibrinogen.

According to the authors, these inflammatory markers are a risk factor for cardiovascular disease, diabetes, and metabolic syndrome. They also suggest that lower body mass index (BMI) scores among vegetarians may, in part, account for the anti-inflammatory effects.

Furthermore, eating a wide range of plant foods means that vegetarians may consume higherTrusted Source amounts of antioxidants, which are anti-inflammatory and beneficial to health.

Lowering blood pressure

A 2020 systematic review and meta-analysisTrusted Source concluded that there is a link between vegetarian diets and significant reductions in blood pressure compared with omnivorous diets. This may play a key role in managing hypertension.

The same review indicated that vegetarian diets are low in cholesterol and saturated fat and high in antioxidants, and these factors can lower blood pressure.

Preventing diabetes

A 2017 meta-analysisTrusted Source of data from 14 studies indicated that a vegetarian diet could reduce the risk of diabetes.

The authors suggest that a lower BMI may contribute to the reasons for this, which also include eating risk-reducing foods such as whole grains and vegetables.

Managing weight

A 2021 reviewTrusted Source suggests that vegetarians may have better control of their weight in the long term and may adhere to vegetarian diets better than people who follow other diets, such as paleo, weight loss, or gluten-free.

However, the review pointed out that some studies have highlighted increased anxiety and eating disorders among vegetarians, raising the possibility that young people may adopt the diet to limit their food intake.

Risks

There are potential risks of a vegetarian diet, particularly for certain groups of people. There are also some myths about the diet’s nutritional inadequacies.

Inadequate protein myth

Some people have concerns that vegetarian diets do not provide adequate protein or amino acids.

However, a 2019 reviewTrusted Source indicated that vegetarians consume an average of 1.04 grams (g) of protein per kilogram (kg) of body weight, according to two large studies. This amount is higher than the Recommended Dietary Allowance (RDA) of 0.8 g/kg Trusted Sourcebody weight.

The same review also analyzed the amino acid profile of vegetarian diets. The authors concluded that when diets are at least slightly varied, choosing plant proteins with complementary amino acid patterns is overcautious.

Groups of people at risk

People of certain ages should be careful to ensure that they consume enough essential nutrients on a vegetarian diet.

The Dietary Guidelines for AmericansTrusted Source advise that young children and people who are pregnant, breastfeeding, or chestfeeding should seek nutritional advice on following a vegetarian diet.

Depending on how many animal products they include in the diet, there is a risk that they may not meet daily requirements for nutrients such as vitamin B12, iron, and omega-3 fatty acids.

Similarly, older people who may have limited cooking resources or access to healthy food may miss essential nutrients by following a vegetarian diet.

Groups of people who may be at risk can choose to take a vegetarian supplement. However, they should choose a product that does not contain a gelatine capsule.

Processed foods

Another potential risk of a vegetarian diet is that someone may choose more processed foods than whole foods.

The recent boom in plant-based diets means that many “junk food” alternatives are available with higher sugar, fat, and salt levels than whole food ingredients.

Eating too many processed foods can cause weight gain and feelings of lethargy and fatigue.

Foods to avoid

The United Kingdom’s Vegetarian Society defines a vegetarian as someone who does not eat any products or byproducts of slaughter. Therefore, people who eat a lacto-ovo-vegetarian diet avoid the following foods and ingredients:

  • meat and poultry
  • fish and seafood
  • insects or insect products, such as cochineal
  • gelatine and animal rennet
  • stock or fat from animals

Foods to eat

A healthy lacto-ovo-vegetarian diet includes the following foods:

  • a wide variety of fruits and vegetables
  • eggs
  • dairy products, such as milk, cheese, and yogurt
  • tofu
  • beans and lentils
  • nuts and seeds
  • whole grains
  • healthy fats, such as olive oil, hemp oil, or avocado oil

Example 5-day meal plan

Below are examples of what someone following a lacto-ovo-vegetarian diet could eat over a 5-day period.

Day 1

  • Breakfast: oatmeal with a sprinkling of chopped nuts and a drizzle of honey
  • Lunch: mixed salad with avocado, hummus, and oatcakes
  • Dinner: bean and vegetable chili with brown rice and steamed kale
  • Snacks: a piece of fruit or a boiled egg

Day 2

  • Breakfast: a boiled egg with a slice of whole grain toast spread with yeast extract
  • Lunch: feta cheese salad with greens, tomatoes, red pepper, and walnuts
  • Dinner: tofu stir fry with broccoli, cabbage, and carrots on buckwheat (soba) noodles
  • Snacks: peanut butter on oatcakes or a handful of nuts

Day 3

  • Breakfast: a smoothie containing whey protein, berries, spinach, and apple
  • Lunch: roasted vegetables and broad bean dip in a wholemeal wrap
  • Dinner: chickpea and butternut squash curry with yogurt raita and pita bread slices
  • Snacks: hummus and carrot or celery sticks or a piece of fruit

Day 4

  • Breakfast: sugar-free granola with Greek yogurt and berries
  • Lunch: pita bread filled with falafel, hummus, and salad greens
  • Dinner: vegetable and bean casserole with buckwheat dumplings and broccoli
  • Snacks: a piece of feta cheese or mashed avocado on a rice cake

Day 5

  • Breakfast: omelet with spinach and tomato
  • Lunch: cooked quinoa with steamed broccoli and toasted cashew nuts
  • Dinner: bean chili with sweet potato wedges and low fat sour cream
  • Snacks: sugar-free trail mix or a chocolate protein ball

Summary

A lacto-ovo-vegetarian diet, which people usually refer to as a vegetarian diet, can be a healthy way to eat.

There are plenty of options for protein, including eggs and dairy products. Someone eating a varied diet usually does not need to worry about getting enough amino acids.

Research has associated vegetarian diets with health benefits, including lower blood pressure and a lower risk of diabetes and cardiovascular disease.

Certain groups of people eating a vegetarian diet should work with a registered dietitian to ensure that they get enough nutrients. Generally, people should eat mainly whole foods and avoid processed foods to stay healthy.

16
Jul, 2023
30 Best Vegan Desserts

30 Best Vegan Desserts

Whether you’re craving an indulgent cake, a refreshing sorbet, or anything in between, these vegan desserts are guaranteed to satisfy your sweet tooth.

These vegan desserts are here to prove that you don’t need butter, eggs, or cream to create something that’s sweet, rich, and decadent. Once you stock your pantry with a few simple ingredients, making knockout vegan desserts couldn’t be easier. Keep coconut oil on hand to take the place of butter, start reaching for ground flaxseed instead of eggs, and invest in a bottle of pure maple syrup. You might be surprised to find that you don’t miss the dairy or eggs one bit!

Below, you’ll find my 30 best vegan desserts. I include plant-based twists on classic recipes as well as creative frozen treats, crisps, cakes, and more! No matter what you’re craving or the occasion you’re cooking for, you’re guaranteed to find a sweet treat you love.

30 Best Vegan Desserts

Vegan Cookies and Bars

Peanut Butter Chocolate Chip Cookie Bars
One of my all-time favorite vegan desserts! A sprinkle of flaky sea salt makes the nutty, chocolaty flavors in these no-bake cookie bars pop.

Vegan Peanut Butter Cookies
These are the best peanut butter cookies I’ve had, vegan or not! They have chewy middles, crumbly edges, and fantastic nutty flavor.

No Bake Cookies
Warning: these cookies are SUPER addictive and dangerously easy to make! With a handful of ingredients and 5 minutes of prep, they’re chewy and rich, with a delicious peanut butter/chocolate flavor.

Tahini Almond Cookies
Pomegranate arils add juicy pops of sweetness to these chewy, warmly spiced cookies.

No-Bake Oatmeal Bites
It’s hard to eat just one of these cookie dough bites, but who cares? They’re filled with good-for-you ingredients like flax, almond butter, and oats.

Apple Oatmeal Cookies
Imagine the best oatmeal cookie you can think of. It’s soft, spiced with cinnamon, and studded with fruit and nuts. These vegan apple cookies check every box! Trust me, you want to make them ASAP.

Pistachio Oat Squares
You only need 6 ingredients to make these crispy, toasty, lightly sweet treats. What are you waiting for?!

Oatmeal Breakfast Cookies
These cookies, made with oat flour, may be healthy enough for breakfast, but they’re delicious enough for dessert too!

Vegan Date Brownies
These vegan brownies will give any regular brownie recipe a run for its money. Medjool dates and cashew butter give them a crave-worthy fudgy texture, while cocoa powder and chocolate chips infuse them with rich chocolate flavor.

Chilled Vegan Desserts

3-Ingredient Vegan Ice Cream
It’s rich, decadent, and every bit as good as the real thing.

Avocado Chocolate Pudding Pops
Unlike the store bought pudding pops of my childhood, these frozen vegan desserts get their creamy texture from avocados and almond butter. They’re fudgy, rich, and just the right amount of sweet.

Creamy Butternut Squash Pudding
The first time I made this pudding, I couldn’t stop eating it out of the blender! Cinnamon, nutmeg, ginger, and maple syrup infuse it with warm, spiced flavor, and coconut cream makes it rich and velvety. It’s 10 times easier than pumpkin pie, and if you ask me, it’s 10 times better, too.

Vegan Raspberry Cheesecake
A tart raspberry layer, a creamy lemon layer, and a toasty walnut crust make this vegan dessert fresh, decadent, and so, so good.

Tart Cherry & Mint Sorbet
Serve this ultra-refreshing sorbet as soft serve straight from the blender, or freeze it for a few hours for a firmer texture. It’ll be lightly creamy, tart/sweet, and downright delicious either way.

Vegan Pumpkin Pie Parfaits
Toasted pecans take the place of crust in these pie-inspired parfaits. Instead of traditional pie filling, I top the pecans with a rich, maple-sweetened pumpkin mousse. Finish them with a dollop of coconut whipped cream to take them over the top!

Creamy Vegan Lemon Bars
It couldn’t be Love and Lemons without a lemon bar recipe, right? Thanks to maple syrup and Medjool dates, these creamy, decadent bars are refined-sugar free. I like to keep a stash in the freezer for a zingy afternoon pick-me-up!

Fruity Vegan Desserts

Easy Vegan Apple Crisp
If you ask me, fruit crisps are the best vegan dessert recipes. They’re easy to toss together, and there’s nothing more delicious than nutty crumble topping over soft, juicy fruit. This spiced apple crisp is one of my favorites. It tastes wonderful, and it’ll make your kitchen smell amazing too!

Easy Peach Cobbler
Naturally sweet and brimming with peachy flavor, this cobbler is an essential late summer treat. Don’t skip the (vegan) ice cream for serving!

Strawberry Crumble
A splash of balsamic vinegar adds a zingy pop of flavor to this crisp’s sweet, juicy strawberry filling.

Peach Crisp
Use whatever summer fruit you have on hand in this easy crisp recipe! The nutty, oat-y topping is delectable over peaches, a mix of peaches and berries, or any combination of stone fruit.

Cake and Loaf Vegan Desserts

Chocolate Cake with Sweet Potato Frosting
If there’s any recipe that lets you have your cake and eat it too, it’s this one. It’s moist, fudgy, and topped with luscious chocolate frosting, but wholesome ingredients are hiding inside it. I swap maple syrup for refined sugar and use a mix of white and whole wheat flour in the cake. Last but not least, I make the rich frosting with a secret veggie ingredient: sweet potato!

Chocolate Chip Zucchini Bread
I’d take a slice (or two) of this zucchini bread any day. It’s moist, warmly spiced, and topped with a big sprinkle of chocolate chips. What’s not to love?

Pumpkin Cake with Cream Cheese Frosting
I especially love this cake in the fall, but I wouldn’t blame anyone for making it at another time of year. Pumpkin puree, coconut oil, and almond flour make it wonderfully moist, and cinnamon, cardamom, and nutmeg fill it with warm, spiced flavor. Enjoy it plain as a lightly sweet treat, or top it with frosting for a more decadent dessert.

Banana Bread
With its perfect moist texture and spiced banana flavor, you’d never guess that this banana bread is totally dairy- and egg-free! I like to fold in walnuts for crunch, but stirring in a handful of chocolate chips wouldn’t be a bad move either.

Roll and Muffin Vegan Desserts

Cinnamon Rolls
Whether you call them breakfast or call them dessert, you have to try these cinnamon rolls! They’re soft, gooey, and brimming with brown sugar and cinnamon.

Meyer Lemon Muffins
On their own, these ultra-moist lemon muffins are a fantastic breakfast or snack. But top them with a dollop of vegan cream cheese frosting, and they transform into a bright vegan dessert!

Chocolate Chip Banana Muffins
I have a soft spot for chocolate chip muffins, especially when they’re as moist and flavorful as these are. To keep myself from eating four in one sitting, I bake a batch, enjoy one, and freeze the extras to have on hand for quick vegan desserts throughout the week.

Double Chocolate Zucchini Muffins
I have this recipe on repeat from the first day I see a zucchini at the farmers market until the last one disappears in the fall. Puffy, moist, and chocolaty, they’re the perfect everyday treat.

More Favorite Vegan Recipes

If you love these vegan desserts, find over 85 delicious vegan dinner recipes in this website https://bombaysandwichco.com/ !

16
Jul, 2023
Dairy-free diet guide: Dairy-free, stress-free

Dairy-free diet guide: Dairy-free, stress-free

This dairy-free diet guide is intended to help people with a diagnosed intolerence to dairy.

1–2 of every 10 people in the UK are intolerant to lactose, so dairy-free eating is more common than you might think. Plus, whether it’s down to skin flare-ups, going plant-based or a simple personal preference, many are choosing to ditch dairy for alternative reasons.

Whatever has brought you here, you’ll be pleased to hear that a dairy-free diet can be healthy, nutritious and delicious to boot. With a bit of dairy-free know-how, you can easily fill the pint-sized nutrient gap!

Here’s exactly how to eat dairy-free, including a dairy-free foods list, must-know from this website https://bombaysandwichco.com/‘s tips to get started and all things dairy-free nutrition.

What is a dairy-free diet?

A dairy-free diet includes avoiding all or most dairy products including milk, butter, yoghurt, cheese, cream and ice cream. Unlike a vegan or plant-based diet, a dairy-free still includes other animal products, such as meat, fish and eggs.

If you’re on a very strict dairy-free die or have a dairy allergy or intolerance to lactose, you might need to avoid all products containing milk, even in small or trace amounts.

Some products that do not contain milk as an intentional ingredient may have been made within a production facility that handles dairy, which can leave a small risk of cross-contamination.

Dairy-free diet guide: Dairy-free, stress-free

Is a dairy-free diet healthy?

A dairy-free diet can be very healthy. While dairy products can be healthy and nutritious, they’re not essential.

The nutrients in dairy foods, such as protein, calcium and vitamin D, can be found in numerous other foods. However, if you’ve been used to a dairy-heavy diet, you will need to ensure that you fill in the gaps with the appropriate non-dairy foods to avoid nutritional deficiencies.

While many people do see positive effects after eliminating dairy from their diet, that doesn’t make dairy products inherently unhealthy. Dairy affects each person individually. Those who can tolerate dairy don’t need to cut it out; unless the motivation is ethical, of course. In moderation, minimally-processed dairy products are very nutritious.

Ultimately, with the exception of intolerances and allergies, deciding whether to eat dairy or ditch dairy is a personal choice. Thankfully, a healthy and balanced diet is possible either way.

For a deeper insight into dairy vs dairy-free, we’d recommend reading ‘Dairy: Is it good or bad for you?’ by Precision Nutrition.

Dairy-free diet benefits

Dairy-free diets can bring both health and environmental benefits:

  • Gastrointestinal relief: Lactose intolerant or sensitive to dairy? Eliminating lactose from your diet will help to eliminate your gastrointestinal symptoms such as gas, bloating, diarrhoea and nausea.
  • Clearer and calmer skin: If you’re struggling with acne or another inflammatory skin condition, you may find that your symptoms slowly decrease after cutting out dairy (Diet and Dermatology, 2014).
  • Lower risk of some cancers: Observational studies indicate that a dairy-free diet can reduce the risk of prostate and ovarian cancer. However, it’s also important to consider that eating dairy is believed to have protective effects against colorectal and breast cancer.
  • Decreased inflammation: Dairy products have been shown to cause inflammation, which in turn, may help to decrease the risk of chronic disease.
  • Reduced environmental impact: Eliminating or reducing the amount of dairy in your diet can significantly reduce your impact on the environment. This is because dairy cows and their manure produce greenhouse gas emissions, which contribute to climate change (WWF).

Dairy-free diet risks

A well-planned dairy-free diet can be healthy. However, if you do not seek out the appropriate food sources to replace the nutrients found in dairy, you could be at risk of a nutritional deficiency.

Below, we cover 4 key nutrients found in dairy products and how you can make sure you’re still getting enough on a dairy-free diet.

Protein on a dairy-free diet

Cow’s milk, which was likely a huge part of your pre-dairy-free-diet, is a fantastic source of protein. A single glass contains all of the amino acids your body for cell repair and renewal. As you’ll be cutting out milk and products which contain milk entirely, you might need to increase the amount of non-dairy protein foods in your everyday diet.

The good news is that there are plenty of nutritious dairy-free protein sources to enjoy, including:

Dairy-free protein sources

  • Eggs
  • Meat
  • Fish

Vegan protein sources

  • Tofu & tempeh
  • Beans & legumes
  • Nuts & seeds

Aim to include a generous dairy-free protein source with every meal and you should have no problems filling in that pint-sized protein gap.

If you lead a particularly busy lifestyle and feel concerned about missing out on protein whilst switching to a dairy-free diet, try a dairy-free protein powder like Purition. Every serving contains 15–20g of dairy-free protein from seeds, nuts and European-grown plant protein for a helpful protein boost whilst adapting to a dairy-free diet.

Calcium on a dairy-free diet

Dairy products also contain high amounts of calcium, which:

  • Forms teeth and bones
  • Regulates nerve impulse transmissions
  • Regulates muscle contractions
  • Regulates hormone secretions

A calcium deficiency can lead to low bone mineral density and a significantly increased risk of osteoporosis.

Therefore, if you switch to a dairy-free diet, it’s important to find a way to replace the lost calcium from the dairy products you were consuming. The good news? While dairy is an excellent source of calcium, it’s not the only source of calcium.

The recommended daily calcium intake for healthy adults in the UK is 700mg. Take a look at the following non-dairy calcium-rich foods list, to see how you can reach this level without consuming dairy.

Whitebait  Average portion – 80g  688
Tofu Average portion – 100g  100–500*
Tinned sardines ½ tin – 60g 300
Fortified oat milk ⅓ pint – 200ml  240
Fortified soy milk ⅓ pint – 200ml 178
Fortified soy yoghurt Small pot – 125g 150
Okra Medium portion – 60g 132
Fortified rice milk ⅓ pint – 200ml 130
Tahini 1 teaspoon – 19g 130
Salmon Medium portion – 100g 91
Kale  Medium portion – 60g 90
Tinned pilchards Average portion – 110g 75
Sesame seeds 1 tablespoon – 12g 80
Spinach (boiled)  1 tablespoon – 40g  64
Chickpeas 1 tablespoon – 35g 56
Broccoli Medium portion – 85g 34
Almonds  Whole – 13g  31

Iodine on a dairy-free diet

Cow’s milk is a key source of iodine, with a single glass providing almost half of the recommended daily intake. However, it’s not actually a naturally-occurring vitamin in dairy. It actually arises from the iodine supplements used in cattle feed, as well as iodine-containing disinfectants used to sterilise milking tools.

Iodine is used by the body make thyroid hormones, which help to keep your metabolism in check and your brain and bones healthy, amongst many other important functions.

The best dairy-free sources of iodine include eggs, seafood, seaweed, potatoes and strawberries.

Vitamin B12 on a dairy-free diet

Cows milk is also chockablock with vitamin B12, which:

  • Protects the nervous system
  • Makes DNA
  • Makes red blood cells

If you’re aiming to cut out dairy but will still consume meat, fish and eggs, you’re unlikely to run into any problems in getting enough B12. However, if you choose to go vegan, gaining B12 can be tricky, as it’s mainly found in animal-derived foods.

The best vegan sources of vitamin B12 include nutritional yeast, marmite, spirulina, fortified dairy-free milk and yoghurt. You’ll need to make a point of including a selection of these foods in your daily diet and/or purchasing a good-quality B12 supplement.

What can you eat on a dairy-free diet?

The thought of cutting out your most-loved dairy products might seem difficult, but a dairy-free diet is much easier than you think. There are so many naturally dairy-free foods, alongside a fast-growing range of dairy-free alternatives. While it might take some getting used to, you’ll never feel deprived.

While it’d be impossible to list every single dairy and non-dairy food on the planet, here’s a list of the basic food items you can eat, and what you’ll need to avoid, on a dairy-free diet.

Dairy-free foods to eat

  • Fruits and vegetables
  • Meat & poultry
  • Fish & seafood
  • Eggs
  • Nuts & seeds
  • Soy products, such as tofu and tempeh
  • Beans & legumes
  • Whole grains, such as quinoa and couscous
  • Healthy fats, such as olive and coconut oil
  • Herbs & spices
  • Dark chocolate (double check for milk)
  • Dairy-free alternatives, such as nut milk, cream, cheese and yoghurt
  • Purition Vegan

Foods to avoid 

  • Milk (try almond, oat or coconut)
  • Condensed milk
  • Cheese
  • Butter & margarine
  • Buttermilk
  • Greek yoghurt (try coconut)
  • Ice cream (try vegan alternatives)
  • Sour cream
  • Whipped cream
  • Custard
  • Milk & white chocolate (try dark)
  • Creamers
  • Whey protein

Foods to double-check

As milk is a key allergen, it must be emphasised within the ingredients list of prepacked food or drink by law. In the UK, you’ll find that most products emphasise any milk ingredients using a bold font.

When it comes to dairy-free foods, some products aren’t so black-and-white. Many unexpected processed foods contain small amounts of milk. You’ll need to make a habit of checking labels when you begin your dairy-free diet, especially if you’re lactose intolerant or have an allergy.

The following products are hit and miss when it comes to dairy-free foods, so remember to check the label before you purchase them:

  • Bread
  • Pasta
  • Margarine
  • Dark chocolate
  • Salad dressings
  • Soup mixes
  • Cakes & biscuits
  • Crackers
  • Sweets
  • Cereals
  • Processed meat
  • Cold cuts
  • Frozen puddings
  • Pastries
  • Crisps
  • Rice pudding

Keep in mind that processed foods, such as breaded meat and seafood, sometimes contain dairy. Focus on unprocessed foods where possible and if you do opt for something processed, make sure to double-check labels.

Know your dairy-free labels

Not all lactose and dairy ingredients will fall under the simple name of ‘milk’ or ‘cheese’. If you’re strictly dairy-free or have a serious intolerance, getting clued up on labels is an essential part of learning how to go dairy-free.

You’ll want to keep a close eye out for the following ingredients, as they are all made from milk:

  • Ghee
  • Casein (curds), caseinates
  • Calcium or sodium caseinate 
  • Hydrolysed casein
  • Hydrolysed whey protein
  • Lactoglobulin
  • Lactoalbumin
  • Lactose
  • Whey, whey solids, hydrolysed whey

Is chocolate dairy-free?

Pure chocolate is dairy-free. It’s typically made with cocoa powder, sugar and cocoa butter (the fatty portion of the cacao bean), which are all naturally free from dairy.

However, the majority of manufacturers add milk, milk powder or butter oil to their chocolate bars. This is especially the case with milk and white chocolate, which generally isn’t dairy-free.

But you won’t have to have to go without chocolate on a dairy-free diet. Dark and plain chocolates are often free from dairy – just make sure to check the label, as some products do contain small amounts of milk.

There are a growing number of vegan and free-from chocolate bars available, which are completely free from milk and dairy. These may be the safest choice for anyone with a strict dairy allergy or intolerance as there is no risk of cross-contamination.

Are eggs dairy-free?

Eggs are not a dairy product. By definition, dairy products are made from or contain the milk of mammals. In contrast, eggs are laid by birds. Birds are not mammals and they do not produce milk.

Eggs are often mistakenly lumped into the dairy category because they’re stored beside each other in shops and supermarkets. However, you can still eat eggs on a dairy-free diet, as they’re simply not dairy.

The only exception to this would be if you wanted to go vegan, as you’d then avoid all animal and animal by-products, including eggs.

Dairy-free protein powder

Wondering what the deal is with protein powders on a dairy-free diet? Protein powders are traditionally made with whey, which is a by-product of the cheese-making process. This means whey (for the most part) contains lactose, making whey-based products, such as protein powders, unsuitable for anyone following a strict dairy-free diet.

But whether you’re a gym-goer or simply enjoy the convenience of protein powders, avoiding dairy doesn’t mean missing out. Purition Vegan is 100% plant-based and free from lactose. Made from 70% ground seeds, nuts and a complete plant-based protein blend, one glass provides 15–20g of protein and up to 38% of your calcium RDA, depending on the flavour.

If you have a serious lactose intolerance or milk allergy, you can feel safe in the knowledge that our dairy-free products are made and assembled down a meticulously managed production line within our purpose-built facility, to ensure there is no cross-contamination with milk-products.

How to eat dairy-free: Getting started

Transitioning to a dairy-free diet needn’t be daunting, complicated or intimidating. Here are some extra quick tips to help you make the move smoothly and seamlessly:

1. Plan your meals

If there’s one thing that’ll make going dairy-free difficult, it’s a lack of preparation. If dinner time rolls around and all you’ve got in the fridge is some veg and a block of cheese, it’ll be hard to create a filling and balanced dairy-free meal.

The solution? In the first few weeks or your dairy-free diet, make a point of planning your meals ahead of time. Pick your day, grab some cookbooks or use recipe websites and pick out some dairy-free recipes for the week ahead.

Make a shopping list of each and every ingredient you’ll need to see your meal plan through. This way, you can be sure that you’re fully stocked with everything you need for a healthy, nutritious and delicious week of dairy-free eating.

2. Choose whole foods

During your transition to dairy-free, you’ll be surprised at how many unsuspecting food products actually contain milk. From crisps and crackers to breaded meats and cold cuts, dairy is hidden in many processed and fast food products.

Wholefoods are much less likely to contain hidden dairy derivatives – and they just so happen to be much better for you, too! Cooking with majority whole food ingredients – such as lean meats, fish, legumes, fruits and vegetables – eliminates the worry of accidentally consuming dairy and makes for a highly nutritious diet to boot.

3. Be open minded – try everything!

Let’s be clear – dairy-free milks taste different to cow’s milk. Don’t expect the taste to be the same – with time, your taste buds will adjust and stop expecting the taste of cow’s milk.

There are so many different kinds of dairy-free milks and yoghurts. Oat, coconut, soy, almond, rice, cashew, hemp, hazelnut… we could go on and on!

Be open minded and give as many a try as you can – you’re bound to find that you like some more than others.

4. Opt for vegan meals

Choosing foods or meals labelled ‘vegan’ when you’re out and about is a great way to find some dairy-free gems that you might not otherwise take notice of. You can be sure these are dairy-free, without any fuss or anxiety.

And when you’re cooking at home, vegan and plant-based recipes can be a great source of inspiration. Search for vegan recipes online or purchase some vegan cookbooks. See which ones take your fancy, cook them up and, if you want to, add your choice of lean protein such as chicken or fish.

Even if vegan meals aren’t your thing, you’ll discover some fantastic dairy-free meal ideas by using this trick.

How to go dairy-free

You’re now armed with all the information you’ll need to eat a healthy and balanced dairy-free diet.

The key to a healthy dairy-free diet is to ensure you’re filling the nutrient gaps that dairy previously filled. Thankfully, that’s easily achievable by consuming a wide range of wholefoods. Don’t forget to learn your dairy-free label lingo and give those labels a thorough read, especially if you’re avoiding dairy for medical reasons.

If you’re looking for an easy dairy-free breakfast or protein powder, don’t forget to check out Purition. Our dairy-free whole food blends can be blitzed into a quick shake, mixed into a crunchy yoghurt bowl or blended into nutrient-packed smoothie bowls.

Packed with protein, healthy fats and fibre and completely free from dairy, it might be just what you need for a smooth move to dairy-free!