Turmeric’s nutritional profile has also led to its status as a superfood for its multitude of antioxidants and other disease-fighting compounds. In fact, Food Revolution Network recently published a cookbook called Real Superfoods — written by Ocean Robbins with recipes by yours truly — where turmeric features prominently in many a recipe.

In addition to flavoring dishes and lending its powerful health benefits, turmeric also contributes its bright yellow color, which has led to its use as a natural food dye. (And if you’ve ever spilled curry on your shirt, you know that turmeric is also a powerful and permanent fabric dye.)

So how can you reap the highly prized benefits of turmeric? And what are some ways you can incorporate it into your own cooking?

In this article, we’ll look at where you can find the golden spice, whether it’s better fresh or dried, and how to use turmeric in recipes.

What Does Turmeric Taste Like?

I’m going to sound like a wine sommelier for a minute here because turmeric is a complex spice that isn’t easy to describe. So here goes nothing. I’d say that the best words for the flavor of turmeric are “earthy,” “fragrant,” and “somewhat bitter.” I might also throw in “peppery” and “pungent” for good measure. Those attributes, as well as the spice’s bright yellow color and potent health benefits, can be traced back to curcumin, the active compound in turmeric that’s a proud member of the polyphenol family.

And while turmeric bears a close resemblance to some curry powders, it’s not the same thing. You can often find turmeric as an ingredient in curry, which is actually a spice blend that also features cumin, coriander, cardamom, cloves, and cinnamon, among others (this curry is brought to you by the letter C).

Where to Buy Turmeric

Like curry powder, you can find dried, powdered turmeric in most grocery and health stores in the US and throughout the industrialized world. You can also find it online and at Indian grocery stores. Both of these options are good sources if you plan to use it often and prefer to buy it in bulk.

Fresh turmeric is harder to find. In the US, the tropical plant is grown mainly in Florida and Hawaii, where it’s in season from winter to summer. If you live in a tropical zone, you may be able to get fresh turmeric at a local farmers market. But because it’s hard to find US-grown turmeric, the US is actually the world’s largest importer of turmeric.

Some Western grocery stores (including Sainsbury’s in the UK and Publix, Walmart, and Whole Foods in the US) may carry fresh turmeric. It looks a bit like fresh ginger root, except the turmeric root is thinner and yellower. Natural foods and Indian grocery stores may also have it in stock. In Europe, the Netherlands has become the champion turmeric purchaser, surpassing the UK following the trade upheavals that accompanied Brexit.

However, India is the world’s largest producer of turmeric, with the majority coming from the state of Andhra Pradesh. The two turmeric growing seasons in India are February–May and August–October.

If you happen to be in India, you will have no trouble finding turmeric at the many spice markets in towns and cities across the country. The Indian healing tradition of Ayurveda has venerated turmeric for millennia for its culinary and medicinal properties. It’s also used on religious occasions and in wedding ceremonies. Brides don necklaces dyed with turmeric. And in the pre-wedding haldi ceremony, couples and loved ones are smeared with a turmeric paste.

How to Choose and Store Turmeric

Like its cousin ginger, turmeric is a rhizome, or subterranean plant stem. Shop for fresh turmeric the same way you would for ginger: Look for pieces that are plump, firm, and free of soft bits, mold, or cuts. The root should have a bright orange or yellowish color.

A healthy turmeric rhizome will keep for a couple of weeks in your refrigerator. Store it in a produce bag with a paper towel wrapped around the root to absorb moisture and prevent mold.

After cutting fresh turmeric, store it in an airtight container. You can also freeze turmeric. So if you find a nice root at a good price, you can preserve the goodness for up to six months. Just cut it into pieces first, and store them in a freezer-safe bag or container. For bonus points, peel or scrape off the skin, so you have cooking-ready turmeric as soon as you pull it from the freezer. Frozen turmeric is delightful to grate, as long as you remember to stop before adding your fingertips to the recipe.

Dried turmeric, like many other dried herbs and spices, can last up to three years. If you like, you can try your hand at making your own turmeric powder by first drying turmeric in a food dehydrator. After it’s dry, you just break it down in a food processor or blender and store it in a cool, dry place.

How to Cut and Prep Fresh Turmeric

Before using fresh turmeric, wash it well to remove any dirt. Research shows the best way to clean produce of any kind is in a solution of baking soda and water. This not only cleans the item but also helps remove surface pesticides.

Fresh turmeric can stain your hands, cutting boards, clothing, and pretty much anything else it touches. If you aren’t into temporary amber-colored tattoos, you may want to use kitchen gloves when cutting the roots.

Peeling turmeric is optional, but may be a good idea texture-wise since it removes the papery skin. Once peeled (or not; you do you!), the most common ways to prepare it for cooking are grating or thinly slicing the pieces.

Increasing its Bioavailability

While turmeric is a culinary superstar on its own, it’s also a team player with other spices. Pairing fresh or dried turmeric with black pepper increases the bioavailability of its curcumin.

While most of the research on this phenomenon has been conducted on rats, the levels are astounding and probably apply to humans as well.

A 2010 study found that adding pepper to turmeric that was fed to epileptic rats (our view on the use of animals in medical research is here) increased the absorption of turmeric by a whopping 20 times.

Another study (with human subjects) found that 2 grams of curcumin combined with 20 milligrams of piperine (the active component in black pepper) increased the bioavailability of curcumin by 2,000%! As you can see, you don’t need much black pepper to significantly increase the effects of curcumin.

If black pepper isn’t something you routinely add to meals, heat and the addition of fat alongside turmeric (like in FRN’s Creamy Golden Milk below) can also increase curcumin’s absorption — although these two methods are less effective than black pepper.

How to Use Turmeric

If you’d like to use fresh turmeric in a recipe that calls for dried turmeric powder, a one-inch piece of fresh turmeric is the equivalent of one teaspoon of dried turmeric.

Now that you know that, however, what are some of the best ways to use turmeric in your diet? Here are just a few ideas:

• Raw and grated over salads
• Cooked into stir-fries and rice
• Steeped to make tea
• Mixed into drinks like smoothies or golden milk
• As part of a homemade spice blend for curries and other Indian dishes
• In stews, soups, and chilies
• In baked goods
• In sauces, dressings, and marinades
• To color tofu when used as an egg substitute, like in tofu scramble and breakfast hash (pro hint: you need less turmeric than you think)

Turmeric Recipes

Turmeric is a diverse and nourishing spice that is warming, comforting, and nourishing with its earthy flavor and vibrant golden hues. Whether you choose to use fresh or dried turmeric, there is no shortage of creative and delicious ways to enjoy the benefits of this healing spice. Discover some of the best ways to cook with turmeric!

1. Turmeric Tahini Slaw

Turmeric Tahini Slaw is a simple yet creative way to enjoy the healing benefits of turmeric, whether on its own as a crunchy and craveable salad, or as a topping for tacos, burgers, burritos, or grain bowls. There’s plenty of fiber, a cornucopia of colorful veggies, and powerful anti-inflammatory benefits from turmeric — what’s not to love?

2. The Ultimate Immune-Supporting Soup

The Ultimate Immune-Supporting Soup can help you feel well in cold weather and beyond. This savory soup is filled with powerful spices, including turmeric, ginger, and cumin, and alliums, like garlic and leek. Along with herbs and spices, it’s bountiful with cruciferous veggies and plant-based protein, too. Enjoy a big bowlful of this turmeric recipe whenever you need a boost in nutrition!

3. Buckwheat, Tofu, and Broccoli Curry

Hearty, satisfying, and invigorating, thanks to curry spices, plant-based protein, chewy buckwheat, and crunchy broccoli, this dish delivers flavor, texture, and nutrition. Turmeric gives this superfood buckwheat curry a deeply rich golden color (and lots of anti-inflammatory power) that will warm you from the inside out — which may have you glowing from the inside out, too.

4. Saffron Turmeric Rice

Fluffy, fragrant, and full of flavor, Saffron Turmeric Rice is a savory and vibrant fusion of fragrant saffron-infused brown rice. Along with the pure anti-inflammatory goodness of golden turmeric, this recipe creates a delightful rice dish that ranks high in nutrition. It’s also a fun and tasty way to enjoy the healing powers of both saffron and turmeric!

5. Zesty Turmeric Ginger Carrot Cake

Fresh ginger and turmeric bring this wholesome carrot cake to life. These two spices are anti-inflammatory superstars with their phytonutrients gingerol and curcumin, respectively. Heat activates the curcumin in turmeric. But you also have the option of adding a bit of black pepper to the dry ingredients, which has been shown to be most effective in turning on curcumin’s magical powers. Enjoy a slice of this carrot cake with your favorite plant-based milk, and let dessert nourish you!

6. Ginger Turmeric Pineapple Lemonade

Refreshing, yet invigorating and healing — that’s how this soothing Ginger Turmeric Pineapple Lemonade feels as you’re sipping and savoring it. Use fresh ginger and turmeric if you’re able to find them, as they really make a difference in the flavor of the drink. However, ground turmeric and ginger are lovely options as well (and just as healing as fresh). Let this drink comfort you as you’re enjoying a relaxing activity!

7. FRN’s Creamy Golden Milk

If you love a bit of earthiness paired with a creamy texture and a touch of spice, then this golden milk is for you. Sip on this healing tonic in the morning as a replacement for coffee or as a calming beverage before bedtime, preparing your body for deep sleep. One of our favorite ingredients, tahini, gives this golden milk recipe a little extra creamy sweetness and is a great way to absorb the benefits of healing turmeric.

Get Cooking with Turmeric!

Now that you know how to choose, store, and use turmeric, you can welcome this golden spice into your kitchen to transform ordinary dishes into extraordinary culinary creations. Its earthy and somewhat bitter notes, complemented by the magical health benefits of curcumin, make it a valuable spice across various cuisines, from Indian curries to Middle Eastern delicacies.

And when it comes to incorporating turmeric into your culinary adventures, the possibilities are as endless as your imagination. Experiment with turmeric-infused recipes, creating dishes that delight both your taste buds and your well-being.

Tell us in the comments:

• Do you already cook with turmeric? What are your favorite dishes using the spice?
• Have you ever seen fresh turmeric root at your market or grocer? If so, have you tried it?
• Which turmeric recipe will you try next?

Featured Image: iStock.com/Madeleine_Steinbach

Read Next:

• What Is Curry? — And How to Use It in Your Kitchen
• What Is Cumin, and Should You Eat It for Your Health?

The post Terrific Turmeric Recipes: How to Use Turmeric appeared first on Food Revolution Network.

Henry VIII was wild for sweet potatoes. And I’m sure how they were prepared was a big factor. According to the Library of Congress, his favorite way was in a “spiced sweet potato pie.” But other popular ways of eating sweet potatoes at the time were “roasted and infused with wine, boiled with prunes, or roasted with oil, vinegar, and salt.”

The sweet potato was way more popular in Europe than the white potato, which arrived with Columbus from the Americas and didn’t catch on until the 1800s. And while we’re on the subject, sweet potatoes are not actually potatoes, and in fact, aren’t related botanically. While I would never diss the potato, the sweet potato is slightly healthier, with a broader range of nutrients and a lower glycemic effect.

But sweet potatoes are, well, sweet. And they’re often turned into desserts like Henry VIII’s favorite spiced pies. But they’re also versatile enough to star in many other types of dishes, including savory ones.

So in this article, we’ll look at some of the modern ways to use them in different kinds of recipes — from savory to sweet, simple to sophisticated.

And we’ll cover how to choose, store, and clean sweet potatoes so they’re fresh and tasty when you’re ready to indulge like a king (or queen).

When Are Sweet Potatoes in Season?

While you can find sweet potatoes year-round in many grocery stores (because they can store well for a long time in the right conditions), they’re typically harvested in the fall. Sweet potatoes take from 100 to 150 days to grow, from sowing to harvest. And planting doesn’t occur until the soil warms up to at least 60°F. Sweet potato slips planted in late spring become ready to harvest in July, and those put in the ground in early summer will be ready to dig out around November.

Some varieties can stay in the ground longer, however. Certain types of Japanese sweet potatoes are in season in the winter months as well.

How to Choose and Store Sweet Potatoes

There are many varieties of sweet potatoes, ranging in color from white to yellow to orange to purple. And since the colors of whole plant foods are due to particular nutrients, they can be a big help if you want to “eat the rainbow” to get a wide variety of phytochemicals. (Note: Skittles and M&Ms don’t provide this benefit; in fact, they take advantage of the fact that our brains code “colorful” as “nutritionally complete” to get us to overconsume while we wait for all those supposed nutrients to hit our digestive tracts.)

When shopping for sweet potatoes, look for ones with skins that are intact and mostly the same color. They should also be free of bruises, cracks, or signs of sprouting. (And they should also not be made of plastic, with eyes, ears, noses, and mustaches stuck on them — oh, sorry, that’s Mr. Potato Head.) Plus, give them a gentle squeeze all over, to make sure they’re firm and not squishy (which could indicate rotting).

Once you’ve brought your sweet potatoes home, you can keep them on a kitchen countertop at room temperature — as long as you plan to consume them within a week or two.

If you’d like to store them longer, keep them in a cool, dark space like a cellar or pantry. If the ambient temperature is between 55–60°F (12.5–15.5°C) and the relative humidity is high (around 85–90%), sweet potatoes can last from three to six months.

Once you’ve cut or cooked a sweet potato, it can last from three to five days in the fridge, or up to a month in the freezer.

How to Clean Sweet Potatoes

Sweet potatoes are on the EWG’s Clean 15 list, which means they’re among the fifteen plant foods lowest in pesticide residue (although they’re not free of it completely).

The main pesticide used in sweet potato farming is a fungicide found on the skin. This chemical is used to prevent scurf, which isn’t a cross between a neck covering and foam football, but rather a fungal discoloration.

You can significantly lower your exposure to this fungicide by peeling the skin, although you’ll also lose some nutrient concentration. Alternatively, you can soak them in a water and baking soda bath. To avoid mold and rotting due to excess moisture, don’t soak your sweet potatoes until you’re ready to prep and cook them.

Can You Eat Raw Sweet Potatoes?

You can’t eat regular potatoes raw (especially ones with green bits) because they contain a toxic compound called solanine. But sweet potatoes are members of a different family of tubers. They’re related to morning glories, while potatoes go to family reunions with tomatoes, eggplants, and other nightshades. Sweet potatoes and their morning glory relatives do not contain solanine, so they can be eaten raw.

However, sweet potatoes do contain raffinose, which is an oligosaccharide (the O in FODMAPs) that can cause gas, cramps, diarrhea, and nausea. On top of this, the main protein in sweet potatoes, sporamin, inhibits the properties of certain digestive enzymes. This makes it more difficult for some people to digest the proteins found in sweet potatoes, which can also lead to gastrointestinal discomfort.

So while sweet potatoes aren’t toxic and can be eaten raw, they’re easier to digest when cooked. You can also slice them and soak them in water for a few hours. This process removes some of their starch, making them more enjoyable to eat raw and possibly easier to digest.

How to Prepare Sweet Potatoes

Sweet potatoes are nothing like Green Eggs and Ham, except for one thing: You can eat them everywhere (and “everywhen,” a word that I bet Dr. Seuss wished he had thought of). Sweet potato dishes are appropriate for breakfast, lunch, dinner, snacks, and desserts. You can cook them by boiling, baking, stir-frying, grilling, or cooking and mashing.

They’re also commonly deep-fried to make sweet potato fries, but this isn’t a healthy way to consume them. Deep-frying high-carbohydrate foods leads to the formation of acrylamide, a carcinogen, although the amount formed varies by sweet potato variety and frying method. If you like the crispiness of fries, a healthier method is to bake or air fry them, which will still form some acrylamides, but less than deep-frying in oil.

Ultimately, the best way to prepare sweet potatoes is in ways you’ll enjoy them often. And if you can cook and eat them with their skin on, you’ll help retain more antioxidants.

Sweet potatoes are high in carotenoids, namely beta-carotene, which converts into the active form of vitamin A. Because this is a fat-soluble vitamin, be sure to eat sweet potatoes with a healthy source of fat to help your body absorb as much vitamin A as possible.

How do I love sweet potatoes? Let me list the ways:

• As side dishes baked in strips (fries), mashed, or cubed
• Baked whole and stuffed with toppings
• In casseroles and chilies
• In desserts and baked goods
• Blended into soups
• In a warm salad
• In grain bowls or power bowls
• As part of a sheet pan meal

Sweet Potato Recipes

Now let’s embark on a culinary adventure that celebrates the remarkable versatility of sweet potatoes. Beyond their natural sweetness and vibrant hue lies a world of gastronomic possibilities.

From hearty soups and comforting chilies to innovative salads and tempting desserts, we’ve crafted an array of recipes that will transform your sweet potato experience. Whether you’re a novice in the kitchen or a seasoned chef, these recipes are designed to inspire and delight, proving that sweet potatoes are not just a side dish but a star ingredient in their own right.

So, sharpen your knives, fire up your stovetop, and get ready to discover the endless culinary wonders of sweet potatoes. Let the cooking begin!

1. Smoky Sweet Potato and Lentil Hash

Regular potatoes are tasty and healthy, but adding sweet potatoes to our Smoky Sweet Potato and Lentil Hash takes it to a whole new level! This dish isn’t just comforting and full of flavor; it’s also incredibly nutritious. Imagine starting your day with a hearty bowl of savory sweet potatoes. It’s like a warm hug for your taste buds — and your soul. Plus, sweet potatoes have this magical way of making us feel happy. That’s why we believe this recipe is a fantastic way to celebrate the incredible nutrition that sweet potatoes bring to the table. So go ahead and indulge in this delightful dish anytime. It’s a true mealtime superstar!

2. Sweet and Savory African Peanut Soup

Sweet potatoes add the perfect amount of natural sweetness to this creamy, nutty, and nourishing soup. With an assortment of healing spices, protein-packed chickpeas, leafy green spinach, and lots of peanut butter, this Sweet and Savory African Peanut Soup is a scrumptious treat, hot or cold. The tender cubes of sweet potato also add gorgeous color to the stew, which makes it even more exciting to enjoy. After all, we eat first with our eyes!

3. Sweet Potato, Lentil, and Arugula Salad

Sweet Potato, Lentil, and Arugula Salad is a light and tasty way to enjoy sweet potatoes. And best of all, it’s ready in under 30 minutes! Peppery arugula and earthy lentils are the perfect complement to the smooth texture and natural sweetness of the sweet potato. This salad is the perfect go-to when you have extra sweet potatoes you’d like to use up, or you simply want to enjoy your daily sweet potato fix.

4. Buckwheat Sweet Potato Chili

Sweet potatoes are wonderfully versatile and an excellent addition to many savory (or sweet!) dishes — including this tasty Buckwheat Sweet Potato Chili! This chili is a comforting bowl of deliciousness that is packed with tons of nutrition: protein thanks to the buckwheat and black beans, and plenty of beta-carotene, B6, potassium, fiber, and vitamin C from the sweet potato. Buckwheat and sweet potato are a truly harmonious duo — so much so that you’ll be thinking up new ways to enjoy this delightful pairing again and again!

5. Southwest Stuffed Sweet Potatoes

Southwest Stuffed Sweet Potatoes reign supreme when it comes to a fun, filling, and delicious way to enjoy sweet potatoes. These naturally sweet orange beauties are packed with carotenoids and fiber. Plus we can’t forget the protein-packed and phytonutrient-rich black bean and sweet corn medley, delightfully creamy avocado, and flavorful herbs and spices. If you’re striving to center your diet around consuming nutrient-dense foods, this recipe certainly will help get you there!

6. Sweet Potato Gnocchi

Gnocchi just got much sweeter (and nourishing) thanks to the addition of sweet potato. These gnocchi are just as soft and pillowy as their traditional counterparts — with just a little more sweetness. What’s more, the sweet potato makes this gnocchi glow with a bright orange hue that is even more stunning when paired with your favorite green veggies and pasta sauce!

7. Sweet Potato Pie Mousse

Unlock sweet potatoes’ naturally decadent side with this silky Sweet Potato Pie Mousse. Sweet potatoes, dates, and coconut milk come together to make a lightly sweet, whipped mousse with some autumn spice that will make anyone who eats it swoon. Double the recipe to make a scrumptious sweet potato pie filling!

Enjoy Sweet Potatoes Anytime, Anywhere

As one of the oldest cultivated vegetables, sweet potatoes have firmly established their place in culinary tradition. Not only are they a nutritional powerhouse, but they also thrive in various recipes, from savory to sweet, breakfast to dessert.

Knowing when and how to choose, store, and prepare sweet potatoes ensures your full enjoyment of them. And whether enjoyed as a side dish, main course, or incorporated into desserts, sweet potatoes have proven their culinary adaptability. Take time to embrace the versatility and deliciousness of sweet potatoes when crafting your next meal.

Tell us in the comments:

• What’s your favorite way to eat sweet potatoes?

• Do you have any traditional sweet potato dishes in your family history or cultural heritage?

• Which sweet potato recipe will you try next?

iStock.com/Ika Rahma

Read Next:

• Are Sweet Potatoes Good for You? Everything You Need to Know
• Are Potatoes Healthy? The Surprising Truth About This Controversial Vegetable

The post Cooking with Sweet Potatoes: Flavorful Recipes to Try Today appeared first on Food Revolution Network.

Now that I’ve been gardening for a few years, I have a new appreciation for just how much squash you get when you plant even a couple of seeds or seedlings.

At first, I did the usual: grilled squash, squash soup, stuffed zucchini boats, and zucchini bread. But that didn’t even make a dent in the daily flow of incoming produce.

I also discovered that if you leave zucchini on the vine too long, it grows to roughly the size and weight of a cricket bat. So I had to get more creative in the kitchen to take advantage of all the abundance.

(Fun story: A friend of mine who lives in a small town where nobody locks their car doors told me that for several weeks at the end of summer, everybody was locking their car doors. Otherwise, they would end up with a pile of summer squash on their front passenger seat!)

However, I need to make a confession: Prior to my “arranged marriage” to summer squash due to my gardening choices, I wasn’t really a fan. For years, it seemed like whenever I went to a restaurant that wasn’t predominantly plant-based, the only vegan option on the menu was grilled squash. In my mind, it started feeling like consolation food.

But then I put on my culinary cap, and things got really interesting. I began to see what a fun, delicious, and diverse ingredient summer squash could be. Even grilled, it got a new lease on life as skewers surrounded by tofu, peppers, onions, and pineapple chunks.

The summer squash recipes below reflect years of learning how to use them in ever more varied ways. From refreshing salads to hearty main courses, I’ll showcase the incredible potential of summer squash as a star ingredient.

But first, let’s get acquainted with the various types of summer squash and some of their health benefits, as well as how to choose, store, and prepare them for maximum vim and yum (that is, nutritional and culinary value).

Nutritious Summer Squash Varieties

There are dozens of varieties and cultivars of summer squash. The main types include green zucchini, yellow crookneck squash, pattypan, and eight ball. Although they’re slightly different in shape, coloring, flavor, and texture, these nutrient-packed vegetables offer a range of health benefits.

Summer squashes are good sources of vitamin C, B vitamins, vitamin K, and potassium. They also contain fiber, which is often sorely lacking in the modern industrialized diet.

Yellow crookneck and other summer squash types are rich in antioxidants, those powerful disease fighters found in most whole plant foods. Vitamin C is necessary for strong immunity and wound healing. And the potassium in summer squash helps regulate your blood pressure, among other benefits for your health. The vitamin K in zucchini is good for your teeth and bones. And the fiber in summer squash (especially if you leave the skin on!) supports good digestion.

As you’ll discover when you dehydrate a giant summer squash into a tiny volume of chips, the fruits are mostly water. When you don’t dehydrate before eating, you’ll find them a very hydrating food — perfect for (what else?) summer!

Obviously, that was a brief summary (summer-y?) of the nutritional properties of summer squash. If you’re hankering for details, you can find our in-depth article on the health benefits of zucchini here.

Tips for Selecting and Storing Summer Squash

If you’re picking squash out of your own garden, look for fruits that are firm and free of any blemishes or damage. (Unless you’re dealing with stem borers, which can turn a healthy squash plant into a sad pile of goo overnight, there’s usually plenty to share with the other beings in your garden that also like to eat squash.) The tastiest fruits are typically glossy, small-to-medium-sized, and heavy for their volume.

Smaller squash generally offer the best flavor and texture, as they can get woody as they grow. The long types of squash are best at about six to eight inches, while the round types achieve peak flavor at up to three to four inches across.

If you do happen upon larger summer squash, know that you’ll have to deal with bigger and sometimes inedible seeds, as well as less flavor. But they are still useful when stuffed, or grated for baked goods.

Once you’ve obtained your summer squash, store it unwashed in the refrigerator, either in a produce bag or unbagged in the crisper drawer, where it will keep for up to five days.

If you want to cut your summer squash before storing, slices or chunks will keep for two to three days in an airtight refrigerated container.

If you’re saving the summer harvest for the leaner months of fall, winter, and spring, you can freeze summer squash by cutting it into ½-inch pieces and then blanching in boiling water for a few seconds. (The blanching will improve the color and texture of the squash once defrosted.)

When cool, place the pieces in labeled freezer containers and use them within three months. Or, for a more exciting and chaotic life, forget to label the containers and end up wondering if you’ve got pattypan chunks, winter butternut pieces, or even tropical fruit.

How to Prepare Summer Squash

When you’re ready to get cooking, you’ve got a few options for getting summer squash into the right-sized pieces. Here’s a handy-dandy video that shows you how to cut, julienne, and dice summer squash. As a bonus, the chef looks like Einstein went to the barber.

You can also spiralize summer squash into noodles. Or if you want to be cool, you can call them “zoodles” (a playful portmanteau of zucchini + noodles).

You can eat summer squash raw or cooked. Raw, they’re excellent in salads, as crudités with dips and sauces, as the main ingredient in cold zoodle dishes, and cubed or pureed in gazpachos.

Cooked, they’re awesome in zoodle or pasta dishes and casseroles, sautéed as a side dish, made into zucchini pancakes, stuffed and baked, and added to stews and chilis.

Bonus: the fruit isn’t the only part of the squash plant that you can eat. Squash blossoms — the flowers that end up turning into squash — can also be enjoyed raw or cooked. You can harvest them from your own plant (trim the end near the stem and remove the flower parts from inside) or get them from a farmers market. They’re great in salads, quesadillas, tacos, and soups. You can also stuff and bake squash blossoms.

Summer Squash Recipes

Summer squash comes in many varieties but one thing they share in common (other than nutrition, of course) is the variety of ways you can use this humble family of plants! From soups to sauces to sides and even baked goods, you’ll be amazed at the delightful culinary creations squash can achieve.

1. Summer Squash, Lima Bean, and Corn Medley

Summer Squash, Lima Bean, and Corn Medley is an outstandingly vibrant, fresh, and colorful dish to enjoy the flavors of summer. What makes this dish so special is the balance of flavors and sweetness, thanks, in part, to the summer squash. Mildly sweet and tender summer squash adds a nice silky mouthfeel to the corn, lima beans, and red pepper. Enjoy this refreshing medley inspired by the Indigenous story of the Three Sisters as a main meal or a squash-arific side!

2. Creamy Squash Soup

Creamy Squash Soup is a silky, savory treat that will help use up your summer bounty. Whether you use yellow squash or zucchini, both offer a subtle flavor that pairs well with hints of cinnamon, sage, and cumin in this soup. What’s more, summer squash magically blends into a creamy puree, which adds another dimension to this delicate and mouthwatering soup!

3. Dehydrated Squash Chips

Dehydrated Squash Chips can be a fun and crunchy on-the-go snack for summer road trips, plant-based picnics, hiking treks, and much more! If you’re looking for a way to use a significant amount of summer squash you may happen to have on hand, these squash chips can last up to three months with proper storage. Go ahead and give these crunchy and savory summery delights a try!

4. Cauliflower Squash Cheese Sauce

We have two words for you — practically drinkable! That describes this cheesy, creamy sauce that’s not actually made with cheese or cream at all — but plants! This cheese sauce contains cauliflower and butternut squash (but you can easily substitute your favorite summer squash), giving it a smooth and creamy texture. And the nutritional yeast adds an umami, cheesy flavor. With so much versatility, flavor, and nutrition, we wouldn’t be surprised if you whipped up a batch of this cheesy goodness once a week!

5. Raw Zucchini Cannelloni with Romesco Sauce

One of the more creative ways to use up your favorite zucchini or yellow squash is to turn them into pasta, just as we did with our Raw Zucchini Cannelloni! One of the coolest things about squash is its adaptability. You can bake it, grill it, steam it, or eat it raw.

In this plant-based version of the popular Italian dish, we’re using squash as the “noodles” and cashews as the “cheese.” Together they make a luscious and nutrient-dense dish that offers a fresh twist of summer squash creativity!

6. Cheesy Squash Casserole

Our ooey gooey Cheesy Squash Casserole may be the most comforting squash recipe to make an appearance in this recipe roundup. Summer squash is the main event in this entrée — and for good reason, as it makes a mouthwatering addition to casseroles when combined with other vegetables, as well as cashew cheese and fresh herbs.

If simple yet tasty casseroles are your idea of a dream meal, this one is sure to rank at the top of your list!

7. Chocolate Walnut Zucchini Bread

Chocolate Walnut Zucchini Bread is a wholesome plant-based update to zucchini breads of the past. This delicious zucchini bread is packed with nutrients and fiber and can function as a breakfast or dessert without being overly sweet. Plus, zucchini adds just the right amount of moisture to the batter, making the end result nutritionally rich and seemingly decadent!

Get Cooking (and Baking) with Summer Squash!

Packed with vitamins, minerals, and dietary fiber, summer squash are a valuable part of a healthy diet. And as one of the most prolific garden plants in most temperate zones, they’re one of the easiest and least expensive vegetables to grow.

You can keep your squash fresh and full of nutrients by following the recommendations in this article for selecting, storing, and preparing summer squashes. And feel free to adapt and experiment with the recipes we’ve shared to come up with your own creative ways to use zucchini, crookneck, pattypan, or eight ball squash in your summer meals.

Cheers to a summer filled with nutritious, flavorful, and squashy delights!

Tell us in the comments:

• What are your favorite kinds of summer squash?

• Have you ever grown summer squash in a garden? What varieties?

• What new summer squash recipe will you try this summer?

Featured Image: iStock.com/Olga Mazyarkina

Read Next:

• Top Health Benefits of Squash + How to Prepare and Eat It
• How to Grow Squash: Tips & Tricks

The post 7 Nutritious and Flavorful Summer Squash Recipes appeared first on Food Revolution Network.

But asparagus has a lot going for it as an ingredient you may want to include in your spring dishes. It’s versatile and nutritious, packed with vitamins and minerals as well as some awesome phytonutrients. And during the reign of French king Louis XIV, asparagus was even dubbed the “king of vegetables,” which you’d better believe was a compliment at the time (the “Sun King” ruled for 72 years, and pretty much everyone in his orbit flattered him with single-minded focus).

Asparagus’ relationship with royalty began centuries earlier, in the first days of imperial Rome. Emperor Augustus used to command his subjects to move with haste by shouting at them to complete the task “as quick as it takes asparagus to be cooked,” or in Latin: “velocius quam asparagi conquantur.”

Which is to say, asparagus cooks quickly (and turns to mush quickly, too, so stay alert), making it a great addition to low-effort meals you can get on the table in minutes.

So in this article, we’ll share cooking techniques and ways to prepare asparagus, along with seven quick and delicious asparagus recipes you can try today. Whether you’re a seasoned cook (does that mean someone poured salt and pepper on you?) or a beginner in the kitchen, these unique asparagus recipes are sure to impress.

When Is Asparagus in Season?

You can find fresh asparagus in spring and early summer. In areas where the climate trends towards the tropical (think South Florida or Hawaii), you may find the first bunches ready as early as February (or August in the southern hemisphere).

You can easily grow asparagus yourself in a home garden. Plant your first seedlings in early spring (a planting calendar may be helpful here), but don’t get too eager. The plants typically take two to three years to start producing edible shoots.

To compensate for its slow start, one asparagus plant can give you yummy stalks for years. That’s because, unlike most vegetables, asparagus grows as a perennial thanks to its hardy nature. According to Horticulture magazine’s alliterative advice, asparagus is hardy “from Saskatchewan to South Carolina.”

To source the freshest asparagus, if you aren’t growing your own, get it directly from a local farm, either through a farmers market, community-supported agriculture (CSA), co-op, or produce box. Wherever you shop, avoid wilted or slimy stalks. If you’re looking for the tenderest taste and texture (which you totally deserve), choose bunches with the thinnest stalks.

Asparagus Varieties

There are three colors of asparagus you might encounter: green, white, or purple.

Green asparagus is by far the most common in the US and much of the rest of the world.

White asparagus is just the green asparagus plant deprived of sunlight, so it never develops green-hued chlorophyll. White asparagus is all the rage in Germany, where entire towns turn out for “Spargelzeit,” or “Asparagus Time,” and urban centers transform into giddy street fairs with farm wagons piled high with the year’s first crop.

Purple asparagus was first developed in Italy and is now grown worldwide. Varieties include the provocatively named Purple Passion, the serene Pacific Blue, and the erudite Erasmus.

Ways to Use Asparagus

You can use purple, white, and green asparagus interchangeably, but there are some taste differences that may influence your choices.

Purple asparagus tends to be sweeter, with a milder, less “grassy” flavor than green varieties. Its color derives from yummy, health-promoting anthocyanins. Eating purple asparagus raw will deliver more of those purple phytonutrients to your body.

White asparagus has a bitter skin that needs to be peeled. It’s generally cooked, and offers a hearty texture and delicious, mild flavor — similar to green, but maybe “smoother.”

Green asparagus can be enjoyed raw or cooked. Since the stalks (especially the thicker ones) can be a bit “woody,” you may want to “shave” them for ease of chewing. This entails slicing them thinly, so you get lots of interior surface area available for your chompers.

Use raw asparagus in salads, cold soups (such as gazpachos), and veggie wraps.

Cooked asparagus is more tender than raw, and you can enjoy it whole, chopped, or even blended. Ideas for how to use cooked asparagus include pasta dishes, eggless quiches, hot soups, side dishes, and appetizers. You can also try them in grain-based dishes and bowls, dips, and even on pizza.

And if your taste for this spring vegetable knows no time limits, and the thought of an asparagus-less fall and winter fills you with sadness, you may want to try your hand at canning or pickling asparagus spears for year-round enjoyment.

What About Asparagus Pee?

Okay, I have to interrupt the narrative flow here to talk about that thing about asparagus that may be on your mind if you’ve ever had the pleasure of eating it: It can make your pee smell funny. (This is what a group of otherwise serious Dutch scientists referred to in a 2020 review article as “urinary intrigue.”)

Not everyone experiences this smelly side effect. It has to do with how efficiently your body deals with the sulfur that you metabolize from the asparagusic acid in the asparagus. Also, some people apparently lack the gene that allows them to smell sulfur, so it’s possible to produce the odor without even knowing.

Here’s what’s important to know about the asparagus pee phenomenon: It’s totally natural and harmless. And from my perspective, it’s a totally acceptable trade-off for the privilege of eating one of nature’s most delicious foods.

If you’re still not convinced, consider the perspective of French literary giant Marcel Proust. Asparagus, he wrote, transformed his “humble chamber pot into a bower of aromatic perfume.”

Now I can’t stop thinking of names for asparagus urine perfumes and colognes: “Chanel Number One.” “Miss Dior-ine.” “Axe Potty Spray.” And don’t even get me started on Eau de Toilette!

How to Cook Asparagus

Cooked asparagus provides some nutritional benefits over raw. You get more phytochemical and antioxidant activity from cooked asparagus (except for the purple asparagus anthocyanins mentioned above). And cooked spears provide more B vitamins, as well as vitamins C, E, and K, and the minerals potassium and selenium, than raw ones.

Cooking may improve the nutritional profile, but overcooking is bad unless mushy asparagus is your idea of a good time. (If that happens, I recommend blending them into a sauce or dip.)

Before cooking, snap or cut off the woody ends of the stalks as they don’t soften with cooking and will end up feeling like textile fibers in your mouth (arguably healthier than many brands of chewing gum, but decidedly less enjoyable).

Since asparagus cooks so rapidly, I recommend using one of the classic short cooking methods: baking, grilling, steaming, air frying, roasting, or sautéing. How long you cook asparagus depends on the thickness of the spears and your preferences for al dente or fully cooked.

Here are some cooking ranges for asparagus:

• Baked: 20–25 minutes at 375°F (190°C)
• Grilled: 6–10 minutes
• Steamed: 5 minutes
• Air fried: 5–10 minutes at 375°F (less time for thinner spears)
• Roasted: 12–15 minutes at 425°F (220°C)
• Sautéed: 5–10 minutes

Asparagus Recipe Ideas

Although it may not seem like it, asparagus is a highly versatile vegetable that can be used in a variety of ways. From soups to dips to creamy sauces, asparagus is here to demonstrate just how adaptable it can be! Many of these wholesome asparagus-forward recipes are also done in 30 minutes or less, making them an easy (and fun) way to incorporate this skinny veggie into your diet. P.S. Feel free to swap in white and purple asparagus varieties for any of the recipes listed below. Happy cooking!

1. Simple Cucumber, Asparagus, and Radish Salad

Shaving asparagus spears does something magical to the texture, especially after marinating. This Simple Cucumber, Asparagus, and Radish Salad recipe highlights the delicate flavors of spring and intensifies as it sits. It’s pretty neat how you can put a handful of flavorful plant-based ingredients together, let them meld, and have a dish that bursts with flavor the next day! After you give this salad a try, you may wonder why you haven’t tried asparagus this way before.

2. Velvety Asparagus Soup

This dreamy and vibrant asparagus soup will wake up your taste buds with its fresh flavors. And its creamy consistency will leave your belly satisfied. Enjoy this asparagus dish alongside a hearty salad or as an appetizer that complements your favorite plant-based meal. Bonus points for coming together in just 30 minutes, including prep time!

3. Creamy Artichoke Asparagus Hummus

Creamy Artichoke Asparagus Hummus is a smooth and refreshing dip that’s full of flavor and nutrition! Jarred artichokes offer a slightly briny flavor that complements the richness of the tahini. Together they enhance the grassy flavor of the asparagus to create a delicious, veggie-rich hummus that is sure to be a hit time and time again.

4. Balsamic Dijon Artichokes and Asparagus

Roasted artichokes and asparagus take on a slightly caramelized flavor in this tantalizing Balsamic Dijon Artichokes and Asparagus side dish. Both asparagus and artichokes develop a deeper flavor as they roast, making this a nutritious side dish that is delicious as a companion to grilled tofu or tempeh or as an addition to a grain bowl.

5. Parmesan Crusted Asparagus

A few words come to mind when we think of these Parmesan Crusted Asparagus spears: elevated, crispy, and nourishing! Loaded with plenty of healthy fats (from the flax and the walnuts) along with phytonutrients and fiber from the asparagus, we couldn’t think of a better way to add a bit of razzle-dazzle to this healthy asparagus side dish! These asparagus spears have a delightful cheesy flavor (without the cheese!) that is certain to bring a smile to anyone who tries them!

6. Coconut Lime Quinoa and Asparagus

In this recipe, asparagus gets a bit of a tropical twist! Coconut Lime Quinoa and Asparagus pops with bright and satisfying flavors and enjoyable textures thanks to the coconut, pistachios, lime, and asparagus. Together, these tasty whole foods create a lively and nourishing side dish that is an exciting way to enjoy asparagus (and a few other plant foods, too!).

7. Creamy Asparagus Risotto

Asparagus is the unforgettable star of this creamy risotto! Amazingly, this dish takes only 30 minutes to make. (If you’ve made risotto in the past, you know this is a plus!) Plus, it’s incredibly delicious and bursting with umami-rich flavor, all from plant-based ingredients. Taste the magic of asparagus yourself with this Italian-inspired recipe.

Aspire to Embrace More Asparagus!

Asparagus is a delicious and nutritious vegetable that can be enjoyed in a variety of ways — either raw or cooked. Whether you prefer green, white, or purple asparagus, experiment with eating it in different ways and different cooking methods, to maximize flavor and health benefits.

And if you’re new to this iconic vegetable, don’t be intimidated by its tough texture and otherworldly appearance. Give it a chance, and you may discover it becomes a spring and summer staple in your meal rotations.

Start with any of the asparagus recipes we’ve shared above, and you may also come to regard asparagus as the “king of vegetables.”

Tell us in the comments:

• Have you prepared asparagus in your kitchen? What color did you try, and how did you prepare it?

• What’s one way of cooking asparagus that you’re curious to try?

• Do you know people who are intimidated by asparagus? What asparagus dish could you prepare for them that might get them to give it a try?

Featured Image: iStock.com/MeganBetz

Read Next:

• 8 Vibrant and Refreshing Healthy Spring Recipes to Bring You Out of Hibernation-Mode
• How to Plan Your Spring Garden & What Vegetables to Plant (Part 1 of 2)

The post How to Cook & Use Asparagus: 7 Simple and Tasty Recipe Ideas appeared first on Food Revolution Network.

Leprechauns, bagpipes, and shamrocks? St. Patrick’s Day must be near!

The March 17th holiday began as early as the 9th century as a Catholic feast day, paying tribute to the patron saint of Ireland. Today, it’s a worldwide celebration of Irish culture and heritage, often culminating in a St. Patrick’s Day parade or festival.

Food plays an important role in modern St. Patrick’s Day festivities, bringing friends and family together over a shared meal. But most of what many people think of as traditional Irish food typically includes heavy dishes that are high in meat and dairy. And while many Irish families raised animals in addition to farming their own vegetables in previous centuries, according to a 2016 study, the Irish diet was primarily plant-based over 2,000 years ago. Barley bread and other plant foods were the staples, while meat and dairy were “restricted to certain occasions.”

So if you want to add a healthier, plant-focused twist to your shamrock shenanigans, take inspiration from the Iron Age Irish and discover how to make plant-based Irish food — and enjoy trying these seven healthy St. Patrick’s Day recipes!

Traditional St. Patrick’s Day Food

The traditional St. Patrick’s Day meal of recent memory was often Irish bacon (pork joint) and cabbage. In Ireland, pork was more affordable than other meats like beef or chicken. Many families were tenant farmers of the British crown and couldn’t always eat everything they grew or raised. But they did have access to pork.

As the Irish emigrated to the United States through Ellis Island, bacon was replaced with corned beef, which was more readily available at the Jewish delis in New York City. The dish’s popularity and association with the St. Patrick’s Day holiday really took shape in North America during the Great Potato Famine, as Irish immigrants sought to recreate a familiar dish amongst the unfamiliar.

Other dishes associated with St. Patrick’s Day include:

• Irish stew or stobach — a peasant dish that includes root vegetables and mutton or lamb.
• colcannon potatoes — mashed potatoes with greens like cabbage or kale.
• shepherd’s pie — minced meat and vegetables topped with mashed potatoes.
• soda bread — a quick yeast-less bread made with baking soda.

Making Irish Food Plant-Based

While many of these St. Patrick’s Day foods are heavy on the meat, they don’t need to be. In fact, as we’ve seen with the rise in veganism and plant-based meat and dairy alternatives, it’s easier than ever to replace or eliminate animal products altogether. Not only that, but adopting plant-based versions of traditional St. Patrick’s Day meals is better for your health and the planet.

Interestingly enough, Ireland now ranks as the number three country per capita in terms of veganism. One study found that Dublin is the most vegan-friendly city in the world, with over 21% of its restaurants offering vegan options to diners.

So how can you make plant-based versions of Irish recipes at home?

Meat Alternatives

While you can certainly leave out the meat entirely from a recipe, sometimes you do so at the risk of losing a particular texture. One of the best ways to replace meat in Irish recipes is by substituting beans or lentils. Legumes offer a chewy texture similar to meat while also providing an abundance of protein and nutrition. With the right seasoning, tempeh can stand in for bacon or corned beef. And lentils go well in shepherd’s pie because they have a similar color to browned meat.

Plant-based meat alternatives are another option that may get you even closer, from a culinary standpoint, without the saturated fat and harmful dietary compounds like TMAO or nitrates. But they’re processed foods, and for health reasons, you may want to keep them to a minimum.

Dairy Alternatives

Replacing dairy in St. Patrick’s Day recipes is also easier than ever. The variety of plant-based milks available continues to increase, allowing you to sub in almond, soy, oat, or other milks. You can use olive or avocado oil in place of butter, or a store-bought cultured vegan butter like the one from Miyoko’s Creamery. In baked goods like soda bread, you can replace butter with applesauce or nut butter. And you can create vegan buttermilk from apple cider vinegar or lemon juice and plant-based milk.

7 Healthy St. Patrick’s Day Recipes That Are Packed with Plants

Get ready to celebrate St. Paddy’s Day the plant-based way! The flavors of Ireland are known to be humble, wholesome, and comforting, which makes them perfect for a day full of feasting! However you choose to pay tribute to the Emerald Isle and St. Patrick himself, we’re sure these Irish-inspired recipes are a mouthwatering way to celebrate the holiday!

1. Dublin Fog Latte

Robust, malty, and earthy flavors of Irish Breakfast Tea — a unique blend of black tea leaves, mainly Assam and Ceylon — play the lead role in our Dublin Fog Latte. This slightly bitter, intensely flavorful, and lusciously silky latte is a great addition to your morning Irish Boxty or hearty breakfast favorites! Plus, the addition of cashews and banana makes this latte extra creamy, sort of like a festive St. Patrick’s Day sweet cream mocktail… if you catch our drift!

2. Boxty Potato Pancakes

Boxty is a traditional Irish potato pancake that is simple, savory, and ultra-comforting. It’s like a cross between a fluffy pancake and a crispy hash brown. A combination of mashed potatoes, grated potatoes, tangy buttermilk, and whole-food quinoa flour, these light yet hearty pancakes are a humble breakfast offering that is wonderfully delicious!

3. Creamy Colcannon Potatoes

Colcannon is a beloved comfort food dish in Ireland, so much so that a traditional children’s song is dedicated to the delicious decadence of these creamy mashed potatoes. While traditional colcannon is made with generous amounts of butter, cream, hearty winter greens like cabbage or kale, and green onions or leeks, our equally luscious plant-based version is just as creamy, wholesome, and delicious with a few additional nourishing ingredients mixed in! Bonus: The vibrant kale ribboned throughout makes it a standout side on your St. Paddy’s Day table!

4. Hearty Irish Stew

Can any St. Paddy’s day celebration be complete without a bowl of warm and comforting Irish stew? We say, “Níl!”  Hearty Irish Stew is a true stick-to-your-ribs “meat and potatoes” dish, but instead of meat, we used beefy mushrooms and hearty root vegetables! A gentle simmer brings out an intensely flavorful and rich stew that even the pickiest of meat-eaters will love!

5. Corned Chickpea “Beef”

While this may not be exactly like Grandma’s, our Corned Chickpea “Beef” is surprisingly tender and, well, beefy! Plus, it hits all the right flavor notes of the traditional St. Patrick’s Day favorite. Made with chickpea flour and marinated in traditional corned beef spices, these lightly crisped chickpea beef strips are delightful, tasty, and very versatile. It makes an excellent addition to a vegan corned beef hash, corned beef with cabbage, or as a meaty filling for a corned beef sandwich on rye!

6. Corned Beet Reuben

A slightly sweet and tangy twist on a traditional corned beef Reuben is our Corned Beet Reuben. Pickled beets add just the right bite to give this sandwich a unique and delightfully craveable taste. Layered with tart sauerkraut and generously topped with creamy Thousand Island Dressing, these loaded “sammies” make the perfect assemble-and-go sandwich any day of the year!

7. Vegan Shamrock Shake

What better way to celebrate the luck of the Irish than with our naturally sweet and creamy Vegan Shamrock Shake! Vibrant green spinach, cooling peppermint, and creamy frozen banana make a cool, frosty, and velvety plant-based treat that is a festive addition to your holiday celebrations!

Celebrate St. Patrick’s Day the Healthy Way!

Although many traditional Irish dishes are based on meat and dairy, you can easily create plant-based versions of St. Patrick’s Day recipes. In fact, early Irish diets may have been primarily vegan or vegetarian. Eliminating meat or using a meat or dairy alternative is easier than ever and can help you go green without the need for food dye (green beer, anyone?). We hope you enjoy these seven St. Patrick’s-inspired Irish recipes in good health — or, “le do shláinte” as they say in Irish!

Tell us in the comments below:

• Do you plan on making any of these healthy St. Patrick’s Day recipes?

• What are some of your favorite St. Patrick’s Day recipes?

Featured Image: iStock.com/gorchittza2012

Read Next:

• 11 Whole Foods Plant-Based Recipes from Around the World

The post 7 St. Patrick’s Day Recipes That are Great-Tasting and Good for You appeared first on Food Revolution Network.

Science supports that the optimal diet for improving heart health and reducing the risk of chronic disease is whole food and plant-centric. These findings are no surprise considering cardiovascular disease is virtually nonexistent in parts of the world where people thrive on whole plant-based foods, like those living in the Blue Zone areas, such as Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California.

The beautiful rainbow of colors found in the plant kingdom isn’t just candy for the eyes. These colors are manifested through phytochemicals, compounds specific only to plants, that protect them from their environment. Scientists have identified over 10,000 phytochemicals, many of which offer individual health benefits. For example, the natural pigments of your everyday fruits and veggies have associations with various antioxidants — such as carotenoids, flavonoids, and anthocyanidins — that help prevent cell damage from free radicals and reduce chronic disease risk.

And among all of those potent phytochemicals, it just so happens that red-hued plant-based foods are among the best for heart health!

Why Red Foods?

Naturally occurring red foods such as tomatoes, grapefruit, apricots, and watermelons contain red pigments called carotenoids (lycopene, specifically), anthocyanins, and betacyanins that contain antioxidant properties beneficial for heart health. In addition, some red foods like beetroot, radishes, and red grapes contain polyphenols which produce nitric oxide in your body, a molecule that may help to dilate blood vessels and reduce blood pressure.

So a colorful, heart-healthy diet just wouldn’t be complete without the inclusion of red foods. And, thankfully, there are many from which to choose! Below, you’ll find some of our favorite red foods that provide boatloads of nutrition — especially heart-healthy antioxidants — to support overall well-being. We’ll also share some red-inspired tasty recipes to get you busy in the kitchen preparing delicious dishes to keep your heart healthy, mind vibrant, and body active.

Red Foods for Heart Health

1. Beets/Beetroot

When you think of natural red foods, beets might spring to mind first. This root veggie contains vitamins, minerals, and nitrates, substances that your body converts into nitric oxide. Nitric oxide promotes blood vessel dilation, which may improve blood pressure and cardiovascular health. Important note: The intense red color of beets may change the color of your urine and stool to a shade of red, so don’t be alarmed if you notice this at your post-beet bathroom visit!

To boost your beet consumption, add Pickled Beets or My Heart Beets Dressing to your next salad.

2. Pomegranate

Besides being juicy and scrumptious, the tiny but mighty pomegranate aril is supercharged with nutritional value. Pomegranates contain a plethora of antioxidants, such as tannins, anthocyanins, ascorbic acid, and flavonoids, that (you guessed it!) protect your cells against free radical damage. They’re highly anti-inflammatory, making them a fantastic food for disease prevention. In addition, other preparations made from pomegranate (including its juice and extract) help prevent several health conditions, including heart disease, cancer, diabetes, high blood pressure, and high cholesterol. In terms of cardiovascular health, pomegranate has been found to protect against the oxidation of LDL cholesterol, which helps prevent atherosclerosis development and reduce the risk of cardiovascular events.

If you think your plate could use a little pomegranate love, give Pomegranate Cranberry Sauce or Pomegranate Balsamic Dressing a try.

3. Red Onion

Red onions get their bright hue from a group of flavonoids known as flavonols (anthocyanins, specifically). Over 25 different anthocyanins have been reported from red onions. They’re one of the best sources of quercetin, an antioxidant flavonol known to help maintain normal blood pressure.

In addition, red onions are loaded with the heart-healthy phytochemical allicin. There is something to be said for that strong aroma and flavor, other than that chopping onions can bring tears to your eyes. That same phytochemical is also responsible for many health-promoting effects that can impact nearly every cell in the body. For example, allicin protects the cardiovascular system by enhancing antioxidant activity, lowering the level of reactive oxygen species, and stimulating glutathione production. Also, allicin may help to reduce high blood pressure and LDL cholesterol.

And, last but not least, onions are a rich source of dietary fiber, which studies have shown may lower your risk of cardiovascular disease.

It’s fairly simple to add red onion to just about everything from stir-fries to bean burgers to avocado toast. But, if you’re looking for more inspiration, try Beet Burger with Smashed Avocado and Pickled Red Onion or Dry Roasted Red Onions with Balsamic Vinaigrette.

4. Tomatoes

With thousands of varieties of tomatoes, there’s no shortage of ways to enjoy this healthy diet and garden staple. Tomatoes are a wildly popular and widely consumed fruit around the world. Similar to other red fruits and veggies, the bright red coloring of tomatoes is a result of the heart-protective carotenoid lycopene. This powerful antioxidant is beneficial for heart health because it can protect against free radical damage, lower the risks of stroke and heart attack, reduce LDL cholesterol, and help prevent blood clots. To get the biggest lycopene boost out of these juicy beauties, consider cooking some of your tomatoes instead of always eating them raw. While cooking tomatoes enhances the absorbability of lycopene, it can destroy water-soluble nutrients, like vitamin C, so mix it up for optimal overall nutrition.

Make Roasted Balsamic Basil Tomatoes and Lemony Braised Kale and Tomatoes for tasty ways to enjoy tomatoes.

5. Tart Cherries

Who doesn’t love a big bowl of freshly picked cherries on a hot summer day? In addition to their plump texture and delicious flavor, sweet and tart cherries are rich in polyphenols and vitamin C, which help protect against cardiovascular disease due to their antioxidant and anti-inflammatory properties. Tart cherries are also rich in anthocyanins, another antioxidant that combats heart disease and supports muscle health and cell structures, including the heart. Additionally, regular consumption of tart cherry juice contributes to reduced cardiovascular disease risk factors by helping to lower blood pressure and LDL cholesterol.

Though cherries are delightful on their own, try including cherries in plant-based dishes like Cherry Waldorf Salad or Toasted Pistachio and Cherry Overnight Oats.

6. Grapefruit

Grapefruit is beneficial for healthy weight management, which supports a healthy heart. Research also shows that consuming grapefruit regularly can help regulate high blood pressure and cholesterol levels in the blood. Plus, grapefruit is an excellent source of dietary fiber and potassium, two essential nutrients for heart health. Low potassium intake has been associated with elevated blood pressure and risk of stroke, while adequate consumption may protect against these cardiometabolic risk factors and improve cardiovascular health.

Whether you’re craving grapefruit in a meal, snack, or beverage, we’ve got you covered. Try Summer Citrus Salad or Minty Grapefruit Tea.

7. Red Kidney Beans

Beans, beans, the magical fruit, the more you eat, the more you boost your heart health! Legumes are excellent sources of insoluble and soluble fiber, which have been shown to lower LDL cholesterol, increase HDL cholesterol, manage blood sugar, and promote a healthy weight. The high fiber content of beans makes them an ideal red food for your heart. High dietary fiber intake has repeatedly been shown to reduce cholesterol and blood pressure, promoting a healthy heart. In addition, research shows that beans, like red kidney beans, may reduce your risk of cardiometabolic disease, including type 2 diabetes and cardiovascular disease — the leading cause of death worldwide.

To incorporate red kidney beans onto your plate, try this Red Bean Gumbo with Okra or Fragrant Kidney Bean Lentil Dal.

Red Food Recipes

So many red plant foods are bursting with eye-catching hues, mouthwatering sweet and savory flavors, and plenty of cardiovascular-supporting nutrients that it was tough to choose just seven (hence our additions above)! Our collection of red foods for a healthy heart is a great way to expose yourself to the vibrant world of colorful plants or introduce your palate to the endless possibilities that fruits and veg can offer. Whether you’re trying these foods for the first time or they’re among your tried-and-true favorites, we hope you (and your heart) love these recipes as much as we do!

1. Dark Cherry Smoothie Bowl

Rich in anthocyanins, tart cherries are a heart-healthy, anti-inflammatory powerhouse! If you ever wondered if you could “have your cake and eat it, too,” this creamy Dark Cherry Smoothie Bowl might be your answer. There is something almost magical about the combination of tart dark cherries and creamy plant-based yogurt — not to mention all of the crunchy toppings that your heart desires (literally)!

2. Pomegranate Pepper Spread

If you love pomegranates but aren’t sure how to use them to their fullest potential, then this gorgeous fruit spread is for you! Pomegranate Pepper Spread brings together slightly sweet pomegranate with spicy jalapeño — and the flavor combination is out of this world! Not a spice fan? No problem! Bell peppers also work well. Bonus that pomegranates are an anti-inflammatory super fruit, making them a great addition to a heart-healthy diet.

3. Strawberry Spinach Salad

Let’s see: a mouthwatering combination of fresh spinach, juicy strawberries, delectably crunchy pecans, and umami red onion, drizzled with a unique beet balsamic vinaigrette. Do you know what that sounds like to us? A salad packed with vibrantly hued, heart-healthy foods that is sure to be a plant-based win!

4. Pressure Cooker Monday Red Beans and Rice

Not only do Pressure Cooker Monday Red Beans and Rice make a delicious weekday (or any day) meal, but red kidney beans also have the ability to help heal your heart! Legumes reduce your risk of cardiometabolic disease with their high fiber content. Red beans also contain anthocyanins, a powerful antioxidant that keeps your heart (and other organs) in tip-top shape. So get your heart health on, and share the wealth with your family and friends — this delicious pot of beans is meant for a crowd!

5. All American Bean and Beet Burger

Beets are the main component of this satisfyingly juicy burger that is big on taste and health-promoting nutrients. And, thanks to them, this is a red-hued burger that is actually good for your heart! Beets contain nitric oxide, which promotes blood vessel dilation to lower blood pressure, support heart function, and improve oxygen use — all critical functions for a healthy heart. This hearty plant burger is also loaded with healthy amounts of iron, vitamin A, B vitamins, fiber, and omega-3 fatty acids. Enjoy these tasty veggie patties grill-side and relish in the fact that your heart is as happy as your belly.

6. Lentil and Quinoa Stuffed Red Peppers

Lentil and Quinoa Stuffed Peppers are chock-full of heart-healthy foods including lentils, tomatoes, quinoa, onions, and bell pepper. Red peppers contain the same bright red carotenoid, lycopene, as tomatoes, which can protect against free radical damage and lower the risk of stroke and heart disease. What’s more, these delicious beauties are filling, tasty, and nourishing in more ways than one!

7. Caramelized Cinnamon Grapefruit

If you typically give grapefruit a pass, we’re hoping that trying grapefruit caramelized with cinnamon and maple syrup will turn you into a grapefruit lover! While sweetness and cinnamon might not be flavors you associate with the fruit, the combination is — dare we say it — delightful. And grapefruit is also a winner in our book because (in addition to its concentration of vitamin C) it is an excellent source of dietary fiber and potassium, two essential nutrients for heart health!

Red, Red, It’s Good for Your Heart!

One of the best ways to support your heart is with what you eat. The phytochemicals and antioxidants, as well as other nutrients found in colorful fruits and vegetables, promote longevity by helping to improve heart health and prevent other chronic diseases. Specifically, red fruits and veggies contain certain pigments that protect against heart disease (the number one killer globally) and other heart-related issues, such as high blood pressure, high LDL cholesterol, atherosclerosis, and stroke. Adding more red foods to your plate with these nutritious, whole-food plant-based recipes can help to protect your heart and add healthy years to your life.

Tell us in the comments:

• Which red food on this list is your favorite?
• What other red foods would you add that are not included on this list?
• Which red food recipe are you most excited to try first?

Featured Image: iStock.com/manyakotic

Read Next:

• Eat the Rainbow: Why Is it Important to Eat a Colorful Variety of Fruits and Vegetables?
• What Are Antioxidants? And Why Are They So Good For You?

The post 7 Heart-Healthy Red Foods to Help You Thrive appeared first on Food Revolution Network.

Edible mushrooms have been a staple ingredient across cultures for thousands of years. The Romans considered mushrooms the “Food of the Gods,” while the ancient Greeks believed they provided strength for warriors heading into battle. The wide use of mushrooms throughout history is likely due to their appealing and diverse culinary attributes. Today, mushrooms are touted for their many health benefits and medicinal properties. They’re low in calories, have zero saturated fat, and are free from cholesterol — while providing several essential vitamins and minerals that are vital for health.

Interestingly, mushrooms are neither plant nor animal. They’re part of the fungi kingdom, home to other fungal species such as yeasts, mildews, and molds. However, mushrooms are still considered a vegetable for culinary purposes (probably because few people want to eat something associated with the likes of mildew and mold).

White and Brown Foods Have Health Benefits, Too!

Edible mushrooms often lack color, which results in them being an underrated plant-based food, but they’re surprisingly nutritious and satiating. With their meaty texture and nutrient density, mushrooms can keep you satisfied long after mealtime is over.

And, you can add an enormous variety of mushrooms to your culinary toolbox to create healthy and delicious plant-based mushroom recipes. With dozens of edible mushrooms to choose from — all with their own health benefits, unique flavors, and textures — mushrooms can become a standout ingredient in your weekly recipe rotation.

In this article, we’ll discuss how to prepare and cook mushrooms, including tips on how to use their unique umami flavor and texture to take healthy, mushroom-based meals to the next level. We’ll also give you seven delicious and nutritious plant-based mushroom recipes — not to mention the ones that we’re scattering throughout the article — to keep you satisfied and looking for more fungi in your life.

Why Are Mushrooms Healthy?

At first glance, mushrooms don’t look all that nutritious if you judge a fungus by its color. However, these tan and white beauties are actually nutritional powerhouses. Edible mushrooms are particularly rich in several B vitamins — B2, B3, B5, B6, and B12 — which are vital for metabolism, brain health, cellular function, and blood cell production, to name just a few of the roles they play in keeping you healthy. They’re also high in minerals such as selenium, copper, phosphorus, potassium, and iron while delivering other essential nutrients like carbohydrates, protein, fiber, and antioxidants that keep your body functioning at its best. Mushrooms have also been shown to help with depression and anxiety and support overall mental health, due to their nutritional properties.

Edible mushrooms are one of the few plant-based dietary sources of vitamin D. While mushrooms don’t inherently contain this mood-boosting nutrient critical for bone health, immune support, and muscle function, they can synthesize vitamin D when exposed to ultraviolet (UV) radiation from direct sunlight (just like humans!). In addition, eating healthy meals with mushrooms may lower your risk of developing several diseases that rank among the top causes of death in the US, including heart disease, Alzheimer’s disease, type 2 diabetes, and cancer. Several studies have found that mushrooms can improve cardiovascular health by reducing blood pressure, maintaining healthy cholesterol levels, and helping to treat iron-deficiency anemia.

The Best Mushrooms to Cook With

If you want to add more fabulous fungi to your menus, we have excellent news: Mother Nature has gifted us a bounty of tasty mushroom options. Each one provides its own unique flavor and texture that add variety and succulent satisfaction to your culinary creations. This likely explains why mushrooms have been a popular culinary staple across cultures for centuries and have become such tasty additions to many vegan dishes.

Some mushrooms offer sweet flavors, while others provide nutty, earthy flavors. Mushrooms like portobello make ideal meat substitutes because they have an appealing chewy, meaty texture that’s highly satisfying and enjoyable to eat. You can toss portobellos on the grill to make healthy plant-based burgers or steaks, or dice them to use in a stuffed vegetable recipe.

We’d be remiss if we didn’t discuss mushrooms’ unique umami flavor. Humans have four primary tastes — sweet, sour, salty, and bitter. However, some foods have a fifth primary taste called “umami,” and mushrooms are among the foods that offer this flavor. It’s best described as a mild, subtle, and lingering taste that spreads across your tongue. It adds a savory depth to recipes that can complete a dish. In fact, umami means “essence of deliciousness” in Japanese.

Some of the best culinary mushrooms to use in creating healthy mushroom recipes are:

• Button
• Chaga
• Chanterelle
• Cremini
• Enoki
• Lion’s mane
• Maitake
• Morel
• Oyster
• Porcini
• Portobello
• Reishi
• Shiitake

If you’re interested in how mushrooms can benefit your health, check out our article on The Power of Mushrooms: Nutrition, Benefits, & Risks of Edible Mushrooms.

How to Select and Store Your Mushrooms

Whether browsing the produce aisle or foraging in the forest, look for firm and smooth mushrooms without noticeable soft or blemish spots. Their surface should be dry (not dried out) and never moist or soggy since this means the mushroom has begun to decompose and could potentially make you sick. Important Note: If you’re new to foraging, always explore with an expert — it can be very easy to misidentify mushrooms, and we don’t want anyone to make what could be a life-threatening mistake.

Mushrooms have naturally high water content and soak up additional water quite easily. Therefore, washing them thoroughly in water before using, as we suggest for most fruits and vegetables, isn’t recommended. Simply wipe them with a pastry brush or clean kitchen towel to remove any dirt that remains after harvesting. If they’re extra dirty, you can rinse them just before using them in a recipe. Avoid rinsing before storing them, as they’ll turn mushy. Once they’re rinsed, dry them off with a towel.

As for storing your fungi, use a container that allows for good airflow to maximize air circulation, keeping the mushrooms fresh while not drying them out. Alternatively, you can wrap mushrooms in a paper towel and store them in an open brown paper bag in the fridge. They should last for four to seven days when stored properly in the refrigerator.

Can You Freeze Mushrooms?

Now, for the big question: Can you freeze mushrooms? Technically, yes. However, if they’re frozen from their fresh state, you run the risk of them turning mushy. The best way to freeze mushrooms is to cook them first (sautéing works well) to reduce their water content and concentrate their flavor before letting them cool and then transferring them to an airtight freezer-safe container. When you’re ready to use them in a recipe, simply add them directly to the recipe, allowing them to cook through. There’s no need to let them thaw first.

Mushroom Powders

Mushrooms do have a unique texture, unlike any other plant (which is one of the many reasons they’re so special!). However, their texture isn’t for everyone. Fortunately, you can still receive mushrooms’ myriad health benefits by consuming mushroom powders, elixirs, or coffees.

Various mushroom products contain medicinal mushrooms, such as lion’s mane, chaga, cordyceps, reishi, shiitake, and turkey tail. Adding mushroom powders to a smoothie or morning coffee can enhance antioxidant activity, support your immune system, aid blood sugar regulation, and boost brain health. However, mushroom powders come with a high price tag, deterring some people from buying them regularly.

The good news is you can create your own mushroom powders by dehydrating mushrooms and grinding them into powder form.

How to Cook and Use Mushrooms in Recipes

When adding mushrooms to recipes, cook them at a medium-high temperature to reduce their water content and prevent them from becoming soggy. Doing so will also concentrate the mushrooms’ flavor. Mushrooms can be cooked in various ways, but roasting them is an excellent option since the high, dry heat enhances their meaty, savory flavor. Additionally, sautéing mushrooms with a small amount of water, vegetable broth, or coconut aminos will bring out their umami flavor.

Mushrooms can inject a new dimension of flavor into many vegan recipes. For example, mushrooms such as chanterelles have a peppery taste, making them a perfect addition to avocado toast or a tofu scramble. Portobello mushrooms are another excellent example of flavor-enhancing mushrooms. Their chewy texture and meaty flavor make for delicious and healthy mushroom burgers or steaks that you can grill on the barbecue or roast in the oven. Another way to get more fungi onto your plate and into your belly is dicing up mushrooms and adding them to salads, soups, stews, tacos, or sandwiches to add a chewy texture and savory flavor. And if you’re still not persuaded to eat them, add a teaspoon or two of mushroom powder to coffee, tea, or warm water and enjoy the health benefits.

Healthy Plant-Based Mushroom Recipes

These wholesome plant-based mushroom recipes showcase fabulous fungi in all of their umami glory. From flavor-packed shiitakes to immune-supporting lion’s mane and many more mushrooms in between, you’ll get to experience the variety and uniqueness that each type has to offer. Mushrooms are incredibly versatile and can add excitement and adventure to your culinary experience and meals!

1. Breakfast Chanterelle Avocado Toast

It’s time to uplevel your everyday avocado toast with the umami flavor, antioxidant power, and fiber-filled goodness of delicious (and exotic!) chanterelle mushrooms. Chanterelles are delicate in flavor and are sometimes described as “mildly peppery,” making them a perfect complement to avocado toast for an oh-so-satisfying breakfast.

2. Lion’s Mane Cakes

Mushrooms make a wonderful substitute for seafood thanks to their umami-rich flavor and often flaky, meaty, and chewy textures — just like our friend lion’s mane! Large, white, and shaggy (and quite beautiful!), they really do resemble a lion’s mane as they grow. Research on them is promising, showing that lion’s mane can support brain health, immune function, blood sugar control, and mental wellness. Just think, you get all of these benefits in one plant-based swap! Enjoy Lion’s Mane Cakes as a distinctive appetizer to share among friends or a delicious “sammie” piled high with your favorite veggie toppings as a delicious weekday meal!

3. Air Fryer Stuffed Morels

These air-fried morel morsels are a game changer! Think stuffed cheesy jalapeños but with cashew-based cream cheese instead of dairy cheese, baked rather than fried, and umami mushrooms in place of spicy jalapeños. With such a creative way to use mushrooms, these wholesome little bites are going to become your new party go-to! Don’t own an air fryer? No problem! See the Chef’s Notes for baking them in the oven.

4. Wild Rice Mushroom and Baby Broccoli Salad

Gone are the days of a salad being thought of as not much more than lettuce in a bowl. This fulfilling and nourishing salad has all the ingredients to make your belly happy, taste buds sing, and body energized with the wild rice, umami mushrooms, and earthy broccoli. Tip: Make the rice and dressing ahead of time to save time on the day you plan to put the recipe together. Second tip: This healthy mushroom dish gets even tastier the next day!

5. Creamy Lemongrass Lime Shiitake Soup

Creamy Lemongrass Lime Shiitake Soup is a mushroom lover’s dream! Full of rich and robust flavors, this soup is a nourishing and aromatic treat for your tastebuds. To make this soup fully plant-based we’ve substituted shiitake mushrooms for traditional shrimp, giving every spoonful the perfect chewy and savory bite.

6. Italian Portobello Mushroom Bake

Thanks to their delectable aroma and tasty flavor, portobello mushrooms make the perfect meat replacement and have a ton of nutritional benefits. Have we mentioned that they’re a true culinary delight in the Italian Portobello Mushroom Bake? Individual portobellos are stuffed with cheesy, tomatoey goodness and baked until bubbly and golden. If you’re a fungi fan, then this vegan mushroom recipe is a quick, simple, and absolutely delicious way for you to enjoy mushrooms regularly!

7. Chaga Hot Cocoa

Once you taste this rich, creamy, and delicious mushroom beverage, it might be hard to believe it’s actually good for you. But it’s true! Chaga mushroom is chock-full of antioxidants and has been shown to reduce inflammation and support the immune system. Plus, it’s cozy, comforting, and has the perfect amount of natural sweetness, making it an ideal beverage as an anytime pick-me-up!

More Mouthwatering Mushrooms, Please!

Mushrooms are highly versatile, nutritious, and health-promoting foods, making them an excellent addition to many vegan recipes. You can explore a wide variety of mushrooms with their own unique textures and flavors. Try one or all of our delicious vegan mushroom recipes to discover the ones you love, then add them to your weekly meal rotation. And, if mushrooms still aren’t your thing, you can still reap their benefits with mushroom powders, elixirs, or coffee.

Tell us in the comments:

• Which of these healthy mushroom recipes will you try first?
• Are there other edible mushrooms you love that aren’t listed above?
• What are your favorite ways to cook mushrooms and use them in recipes?

Featured Image: iStock.com/Gingagi

Read Next:

• The Power of Mushrooms: Nutrition, Benefits, & Risks of Edible Mushrooms
• What Are the Real Superfoods? The Answers May Surprise You!

The post Ways to Eat Mushrooms + 7 Healthy Mushroom Recipes to Enjoy Anytime! appeared first on Food Revolution Network.

Yeasts have also pointed to our future. The first nonbacterial organism to have its genome fully sequenced was Saccharomyces cerevisiae, the yeast that’s used to make bread, beer, and wine. Geneticists accomplished this feat in 1996, a full 10 years before the same technology cracked the human genome.

And then there’s nutritional yeast — also of the Saccharomyces cerevisiae clan — affectionately referred to as “nooch.” I know quite a few people who view it as at least as important as beer, wine, and bread — if not more so. And that’s because nutritional yeast has the ability to impart a delicious, nutty-cheesy flavor to plant-based dishes.

The History of Nutritional Yeast

Nutritional yeast entered the food supply in the 1920s when yeast manufacturers were worried about the shrinking market caused by the advent of store-bought bread. They commissioned a marketing campaign touting deactivated yeast as a health food, one that could be ingested directly (sprinkled on food or dissolved in a beverage).

In addition to the flaked product, yeasts were incorporated into health spreads such as Marmite (UK) and Vegemite (Australia), which are either beloved with a fervor bordering on fanaticism or reviled as tasting like salty axle grease. Regardless of taste, the spreads immediately appeared to improve public health — in the 1930s, the folic acid provided by Marmite treated anemic mill workers in Mumbai (then Bombay) and Sri Lankans suffering from malaria.

Nutritional yeast rode the coattails of the hippie vegetarian movement of the 1970s, thanks in part to Bob’s Red Mill company, which fortified the stuff with a bunch of B vitamins, including B12, and marketed it as a health supplement that provided meat-abstainers with the nutrients they might otherwise be missing.

And more recently, nooch has gone mainstream. The increased popularity of vegan and plant-based diets has helped, along with an appreciation for its unique taste by many culinary influencers. More and more, nutritional yeast is appearing as an ingredient in both plant-based and non-plant-based restaurants and dishes.

If you’re unfamiliar with nooch, you may be wondering what it looks or tastes like, and how to use it. If you’re already a fan, you’re probably eager to discover new uses for the delicious golden flakes. In this article, we’ll show you several different ways to use nutritional yeast, and end with seven delicious nutritional yeast recipes that will allow you to put that nooch to good use.

What Is Nutritional Yeast?

Nutritional yeast is a food product typically used as a seasoning, although you might also think of it as a flavorful dietary supplement. It’s made by growing the yeast Saccharomyces cerevisiae on some sugar source — usually cane or beet molasses. FYI: Some sugar beets used to make molasses may be bioengineered (BE); if you want to avoid BE (also known as genetically modified) nooch, look for certified non-GMO or organic nutritional yeast brands.

Once fermented, the yeast is harvested, washed, pasteurized, and dried. These last two steps deactivate the yeast, meaning that it can no longer leaven bread or ferment hops into beer.

Nutritional yeast contains a wide variety of important nutrients. Non-fortified nooch contains a variety of B vitamins, protein (a whopping eight grams per serving — or about a tablespoon and a half), and varying amounts of sodium, potassium, iron, calcium, and other minerals. Some nooch also contains vitamin B12, which can be challenging to get on a plant-based diet, along with higher amounts of other nutrients.

If you’re hankering for a deep dive into the health benefits (and any downsides) of nutritional yeast, check out FRN’s comprehensive article on the health effects of nutritional yeast.

What Does Nutritional Yeast Taste Like & Look Like?

Despite growing on a sweet medium, the resulting yeast isn’t itself sweet. Instead, it has a savory, umami flavor. Nutritional yeast has been described as having a “cheesy” or “nutty” flavor. That said, you’re not likely to mistake it for cheddar or pecans. Rather, nooch may remind your taste buds of other umami foods due to the tang of fermentation combined with its salt content.

Some nutritional yeast brands have even added flavors to it in order to promote its use as a seasoning. For example, Bragg offers garlic and smoky BBQ flavored nutritional yeasts.

Nutritional yeast can look like little flakes (think “fish food,” but for humans), crumbs, or sometimes a finer powder. Its traditional yellow hue derives from its B vitamin content, although some brands sport more of a tan or light brown color. You can buy it in bags, as well as shaker bottles.

For best results, store your nooch in an airtight container, where it can last for up to two years.

How to Use Nutritional Yeast

Nooch’s uses are limited only by your imagination. Riffing on the fact that it’s got something of a cheesy flavor, you can substitute nutritional yeast for dairy products like grated parmesan or romano cheese. Anywhere someone might use a parmesan shaker that you’d find at the table of a pizzeria, you can shake some nooch. Liberally sprinkle the magic yellow flakes on plant-based pizzas, pasta dishes, salads, soups, and so on.

You can also add your own seeds, nuts, herbs, and spices to your nutritional yeast recipe (for a parmesan substitute). For example, you can simulate the fattiness of cheese by grinding your nooch in a food processor along with toasted cashews, sunflower seeds, or sesame seeds. Create a pleasing flavor by adding garlic powder, smoked paprika, or ground caraway, fennel, or cumin seeds — or pretty much any spice that strikes your fancy.

You can also take advantage of nooch’s taste and texture by using it as a base or flavoring in homemade nut cheeses, as well as plant-based cheese sauces, spreads, or dips such as queso or a spinach artichoke dip.

Nooch makes a great popcorn seasoning, too. You can get it to stick by spritzing the popped kernels with a bit of Bragg Aminos or tamari (or olive oil) before shaking it over the bowl. It also peps up crunchy chickpeas and kale chips, and can be added to homemade crackers to mimic a Cheez-It or Nut Thin.

Nooch is your friend when it comes to savory breakfasts. You can stir it into a savory oatmeal bowl and mix it into a breakfast hash consisting of diced potatoes and other veggies. Both its flavor and color complement tofu scrambles, and you can simply sprinkle it on avocado toast.

And nutritional yeast recipes and uses just get better as the day goes on. You can easily incorporate it into lunch and dinner dishes such as casseroles, veggie burgers, dinner loaves, or as a topping for stuffed potatoes. Nooch is also great for breading tofu, cauliflower, and broccoli that’s going in an air fryer.

Because it’s so flavorful and lightweight, nutritional yeast makes an excellent condiment for travel. If you’re concerned about finding healthy food on the road, a shaker of nooch can turn even bland steamed veggies into a yummy dish. (And if you also bring a squeeze bottle of sriracha, you can spice up just about anything that’s edible. Possibly even a cardboard box, although I don’t recommend trying it.)

Nutritional Yeast Recipes

Nutritional yeast is a versatile and transformative flavor agent that brings the beloved “cheesy” umami flavor to plant-based cooking without the potentially harmful side effects that come with dairy cheese. We’re sharing the seven nutritional yeast recipes below (plus the ones scattered throughout the article!) because, well, they’re delicious (and we’re not just saying that because we created them). And because they showcase a range of dishes in which nooch really takes things up a notch. With a savory breakfast polenta, a smoky kale salad, three plant-based versions of what, for many, are childhood classics, and finishing up with a condiment and sauce, you might just use nutritional yeast on everything (ok, almost everything — I don’t recommend it on chocolate cake, and I speak from experience on this one!). Your nutritional yeast recipe library is now open!!

1. Savory Breakfast Polenta with Mushrooms and Arugula

Polenta is made from finely ground yellow corn and cooked as a breakfast cereal with milk, butter, and cheese. This plant-based version offers that same creamy, silky, and cheesy flavor, but without some potentially harmful ingredients. Plus, nutritional yeast helps boost the nutritional profile of this meal with added plant-based protein, B vitamins, and trace minerals. When consumed with antioxidant- and mineral-rich greens, you’ve got a meal that will help you feel unstoppable!

2. Smoky and Cheesy Kale Salad

These cheesy golden flakes make a lusciously creamy, zesty, and tangy salad dressing when combined with tahini, lemon juice, and savory spices. Tossing it with earthy and slightly sweet kale makes for one of the most delicious salad experiences yet!

3. Spinach Artichoke Dip

Nutritional yeast elevates the flavor in our plant-based take on this classic, ooey-gooey dip. Not only is it pretty irresistible, but it also delivers prebiotic fiber and nutrient-rich minerals — such as magnesium, potassium, copper, and zinc — in every delicious umami bite. Serve this nutritional yeast-filled recipe as a veggie dip, spread it on flatbread, or layer it with potatoes and then bake it as a casserole.

4. Broccoli and Tomato Pasta Bake

What’s not to love about a rich and cheesy pasta dish? In our pasta bake, nutritional yeast complements the sweet and savory tones of broccoli and tomato to create a captivating combination of textures, flavors, and nutrients. We encourage you to add other veggies that you know the family will love as well — after all, this recipe is likely going to be in continuous rotation!

5. Chili Mac ‘n Cheese

New to nutritional yeast? This one’s for you. Nooch lover? This recipe is for you — and your recipe library, too! Turn to your pantry for whole grain or legume macaroni, cashews (or raw sunflower seeds), nutritional yeast, black beans, refried beans, and plenty of spices. Making this Chili Mac ‘n Cheese will give you a direct experience of what it’s like to create a mouth-watering, plant-based nutritional yeast recipe!

6. 3-Ingredient 2-Minute Cheesy Topping

One of the top concerns we hear about going plant-based is the notion of giving up cheese. This 3-Ingredient 2-Minute Cheesy Topping makes ditching cheese for plants a piece of (plant-based) cake! Not only is it simple to make, but it’s bursting with umami flavor from the garlic and nutritional yeast — and richness from the hemp seeds. Sprinkle this nooch mixture on top of soup, pasta, salads, grain bowls, or anywhere you’re craving cheesy goodness!

7. Cheesy Cashew Sauce

What do you get when you blend creamy cashews, tart lemon juice, and savory spices with nutritional yeast? The ultimate cheesy sauce, of course! It’s also another recipe to turn to when dairy cravings strike — it, along with our Cheesy Topping, is on our always-have-on-hand list, so we won’t be surprised if they become go-tos for you, too!

You Can Use Nooch on Almost Anything

Nutritional yeast is a delicious addition to many dishes, both as an ingredient and a seasoning. Not only does it add rich umami flavor and vibrant color to recipes, but it also delivers a bunch of important nutrients. And it’s a great source of plant-based protein.

There are many ways to use nutritional yeast in recipes, from savory breakfasts to salty snacks. In addition to the suggestions and recipes we’ve shared here, I hope you enjoy playing with your food and trying out new and creative uses for this wonderful gift from the fungus kingdom.

Tell us in the comments:

• Do you remember the first time you tried nooch? What did you think?

• How do you use nutritional yeast now? What are your favorite ways to add it to foods?

• What ideas do you have for using nooch in your upcoming meals and snacks?

Feature Image: iStock.com/Gema Alvarez Fernandez

The post How to Use Nutritional Yeast in Recipes appeared first on Food Revolution Network.

The queen was enthralled by a particular dish, a green bean casserole. So much so, according to May Snively, that she began pestering the butler to tell her what was in it. After repeated questioning throughout the evening, the exasperated butler snapped, “Listen, lady, it’s just beans and stuff!”

That might have been the end of the matter, except that Mrs. Snively told this story at another gathering at which she served the same casserole. In attendance was Cecily Brownstone, the food editor for the Associated Press. Brownstone decided to write about the humorous encounter. So she needed a green bean recipe to go with the article.

She reached out to Campbell’s Soup Company to develop a recipe that would be published in hundreds of daily newspapers across the US. With the addition of a can of condensed mushroom soup, milk, and a can of processed fried onions, the recipe became one of the most popular US Thanksgiving side dishes of all time.

If you’ve been looking down on this veggie due to its association either with the Campbell’s Soup green bean casserole, or based on childhood experiences with a bland plate of overcooked green beans, it’s time for some image rehabilitation!

Getting Creative Beyond Green Bean Casseroles

Green beans have never been the cool kids in the produce section. If you grew up eating only tasteless canned green beans that frankly were more gray than green, I get why you may have written them off.

If you’re a gardener, you may have the “What am I going to do with 30 pounds of ripe green beans?” problem every summer. Even if you’re a fan of green beans, and an accomplished cook, you may have run out of things to do with them.

The good news is, you don’t have to wait until the holidays to eat them. And you don’t have to cook the same old green bean dishes again and again.

Fresh green beans not only taste great, if you know how to season them and not overcook them, they’re also chock full of beneficial nutrients — protein, fiber, vitamins, minerals, and phytochemical antioxidants. Like their more popular dried cousins (black, pinto, kidney, lima, and the rest), fresh green beans convey benefits that, in many populations, translate into longevity gains.

So let’s look at some creative new ways to prepare green beans to bring new life into a relationship that may have gone a bit stale. Whether or not you’re fond of green beans, you’ll find a variety of tips to make them taste better and use them in more interesting ways.

And we’ll end with seven healthy green bean recipes to make any time of year.

Choosing  & Storing Green Beans

First, let’s make sure you’re sourcing the highest quality green beans you possibly can. Green beans are best when eaten in season (summer or fall), although they freeze well, and in many places, are available fresh year-round thanks to global trade.

Green beans taste best and provide the most nutrients when you eat them fresh or frozen, instead of canned. Best case scenario, you get them freshly picked from a garden — yours or a neighbor’s — or a local farmers market. If you’re growing, look for pole or bush varieties. Pole beans grow upward on poles (surprise!), fences, or trellises, and tend to be more prolific than their bushy counterparts.

Whether shopping or harvesting, pick green beans that are free of brown spots and are firm, uncut, and bright green (or yellow or purple, depending on the variety). You’re looking for vibrant colors, and a loud and satisfying snap when you break one in half.

Don’t store your fresh green beans in the fridge for more than a few days, as they don’t keep well. Ideally, you’ll start prepping them shortly after they enter your kitchen. Prepping typically begins with trimming the tail end — the one that attached the bean to the plant — before cooking or eating. Many recipes call for “topping” the beans as well, which means trimming the non-tail end — but that’s purely an aesthetic preference. In addition to removing their tops, cut off any blemishes and soft spots that may have snuck by you before.

Fresh green beans freeze well, and putting a few pounds in the freezer is a great way to have a year-round supply without needing a can opener. First, blanch the green beans them by dropping them briefly in boiling water — to halt enzyme activity that affects flavor, color, and texture — then plunging them in cold water. Or don’t blanch them, and just place washed and dried beans into freezer-safe containers or bags. They’ll still taste and look fine as long as you use them within a couple of months.

Can You Eat Green Beans Raw?

Although they’re typically cooked, you can eat green beans raw, especially as you’re picking them right off the vine or bush. They actually taste sweet and juicy, and the crunch is quite satisfying.

Fresh green beans from the supermarket are a different matter. While you can technically eat them raw (unlike, say, dried kidney beans), there’s no giant benefit in doing so. And there could be a slight safety risk if any of them have sat too long and started on their way to green bean heaven (as in, they’re getting moldy or rotten in spots). Raw green beans are also higher in lectins than cooked ones, which may bother some people.

Wash green beans before eating, especially if you’re eating raw beans that were not grown organically. Green beans are in the middle of the pack when it comes to pesticides, according to the Environmental Working Group, so you won’t find them in either the Dirty Dozen or the Clean Fifteen. (If EWG rebranded their least contaminated produce as the “Clean Nineteen,” green beans would just make the cut.)

Cooking doesn’t affect the content of fat-soluble vitamins like E and K, while it may reduce the amount of water-soluble vitamins like the Bs and C, which end up in the cooking water.

Best Ways to Cook Green Beans

Let’s start this section with the worst way to cook green beans: boil them until they have the same texture as the water they’re in. Of course, this is just my opinion — and that of absolutely everyone who doesn’t enjoy mushy, bland veggies that resemble the color profile of old camouflage fatigues. Overcooking also degrades antioxidants and chlorophyll (hence the faded green color).

Cook green beans just long enough, on the other hand, and you’ll have beans with a crunchy texture and robust taste that’s been described (in a good way) as “grassy.” How long is long enough? If you’re boiling or steaming, stick a fork in after 3–5 minutes and see if they’re ready. (Pro tip: Remember that just because you turn off the burner, doesn’t mean green beans will stop cooking. And whatever you do, never, ever leave well-cooked green beans sitting in nearly boiling water, without a timer set, while you check your Twitter feed.)

After they’re cooked the optimal amount, you can preserve their bright green hue by plunging them briefly into cold water. If you’re going to dress the beans later, wait to add acidic dressings like vinegar until you’re ready to serve them to preserve their color.

In addition to boiling and steaming, stir-frying green beans is another way to cook green beans quickly to preserve their flavor, color, and nutritional profile. Microwaving and pressure cooking green beans also appear to enhance the concentrations of particular nutrients. And the sous vide method, which involves vacuum sealing food in glass jars or plastic bags and cooking it in low-temperature water for a long time, can also preserve water-soluble nutrients like vitamin C. However, heating in plastic can release harmful compounds into the food, so if you decide to sous vide, here’s how to do it without plastic.

You can also always just throw your chopped green beans into soups and stews. Yes, they’ll get soft and lose color, but they will contribute their flavor and nutrients to the rest of the dish.

Creative Ways to Use Green Beans

Green beans star in many a side dish, especially as part of holiday meals, but they’re a much more versatile veggie than they get credit for. You can have green bean appetizers, side dishes, snacks, or entrées.

Here’s a short list of green bean ideas to spark your creativity:

• Add cooked green beans to a raw salad
• Turn them into baked, crispy fries and serve them with a dipping sauce
• Include them in soups, stews, and curries
• Toss green beans into grain bowls and stir-fries
• Use them in pasta dishes
• Add them to casseroles and freezer meals
• Pickle or ferment them

How to Season Green Beans in Recipes

Green beans go well with savory, umami ingredients like mushrooms, onions, and nuts. On the other side of the spectrum, green beans pair beautifully with bright, citrusy flavors like lemon and orange for a different kind of taste bud treat. Here are a bunch of seasoning ideas for your green beans (did I mention that they’re versatile?):

• Fresh garlic or garlic powder
• Olive oil
• Chili flakes
• Balsamic vinegar
• Soy sauce, tamari, or coconut aminos
• Creamy vegan sauces (like a tzatziki or lime jalapeño sauce)
• Herbs and spices
• Black pepper
• Nutritional yeast
• Lemon juice or other citrus
• Maple syrup
• Liquid smoke or combine with a vegan bacon
• Miso
• Salad dressings

Healthy Green Bean Recipes

Fall in love with green beans in the recipes below. You’ll find green bean recipes for dinner, green bean sides, crowd-pleasing green bean recipes, and alternatives to green bean casserole, that American Thanksgiving holiday favorite!

The Green Bean Salad with Vegan Feta is a refreshing dish with lots of crispy, crunchy, and creamy textures to satisfy the palate. The Sautéed Garlic Green Beans are proof that those two ingredients were made for each other. Another match made in heaven: the Green Beans Almondine might just become a new holiday favorite.

Are your friends and family not convinced that green beans can be fun and delicious? Invite them over for our version of the traditional Green Bean Casserole — we promise, they’ll quickly become forever fans! Expand your Italian culinary skills by making the Braised Green Beans Puttanesca, practice your one-sheet baking skills with the One Sheet Spicy Almond Tofu and Green Beans, and feel like you’re dining out when you make the Garlic Ginger Veggie Stir-Fry (with green beans as the veggie star of the show!). Make sure to let us know which which recipe using green beans is your favorite!

1. Green Bean Salad with Vegan Feta

Crispy green beans and crunchy almonds meet soft vegan feta and creamy lemon vinaigrette for a unique and satisfying salad that will appeal to all of your senses. Pro tip: Plan ahead to allow the salad to marinate 24–48 hours before enjoying. The flavors get more intense and delightful with each additional day!

2. Sautéed Garlic Green Beans

Green beans and garlic go together like, well, green beans and garlic! This easy green bean recipe requires little preparation, comes together quickly, and is simple — yet tastes exquisite. Sautéed Garlic Green Beans are delicious chilled and served as a fresh summer dish or served warm alongside other dishes as part of a festive fall feast.

3. Green Beans Almondine

This classic dish is typically made with green beans tossed with toasted almonds in butter or oil. We’ve given it a healthy facelift by omitting the less desirable ingredients while keeping the health-promoting green beans and almonds in this basic green bean recipe, and adding shallots and garlic for more flavor and nutritional value. Bon appetit!

4. Green Bean Casserole

Looking for green bean recipes for a crowd? Full disclosure — this dish includes multiple steps and ingredients, but, trust us, the end result is absolutely worth it! Green Bean Casserole is seemingly indulgent, but loaded with nutrition thanks to the mushroom and cauliflower gravy, cashew sour cream, and baked (not fried!) crispy onions. And the green beans, of course! (Yes, this is a dairy-free green bean casserole!)

5. Braised Green Beans Puttanesca

If you’re a fan of Italian cuisine and trying to incorporate more veggies onto your plate, then look no further than Braised Green Beans Puttanesca. This fancy green bean recipe is bursting with flavor from the aromatics (onion and garlic) and umami essence (tomatoes and olives), as well as texture from the crispy green beans. Enjoy this dish as a side or a main meal by topping cooked farro or legume pasta with it.

6. One Sheet Spicy Almond Tofu and Green Beans

Green beans are brushed with Spicy Almond Sauce before baking alongside onions and tofu for a one (or two) sheet pan dish that is efficient and scrumptious. Once the tofu, onions, and green beans are done baking, you’ll pile them on top of a bed of organic quinoa (or your favorite whole grain), drizzle more sauce on top, and garnish with more flavors and textures for a restaurant-worthy sheet pan meal!

7. Garlic Ginger Veggie Stir-Fry

Impress family and friends with this (oil-free!) restaurant-style garlic ginger stir-fry that comes together quickly and easily. Seasoned green beans, carrots, and onions create an inviting array of colors along with lots of nutrition like fiber, vitamin A, and vitamin C. Enjoy this dish alongside a main meal or make it an entrée by adding it to a bed of your favorite whole grains.

Now You Know What to Do with Green Beans!

Green beans are awesome vegetables: highly nutritious and surprisingly versatile. And despite their association with unhealthy Thanksgiving recipes, you don’t need to drown them in condensed soup or shower them with bacon to enjoy their flavor and texture. With some creative seasoning, al dente cooking, and new ways of eating them, you can transform green beans into a memorable and maybe even favorite food to eat any time of year. Never again will you view them with boredom and mutter, “Bean there, done that.”

Tell us in the comments:

• What’s your favorite green bean dish?
• Have you ever grown beans in a garden? What were your favorite varieties?
• What new green bean dish or technique will you try next?

Read Next:

• Healthy, Delicious, and Dollar-Stretching Vegan Casserole Recipes
• Practicing Gratitude on Thanksgiving is a Powerful Action for Health & Happiness

The post Healthy Green Bean Recipes to Enjoy All Year Round appeared first on Food Revolution Network.

Focus groups offered a clue to the widespread disinterest. The key question was, “If raisins were people, what sort of people would they be?” The answer, “nerdy, wimpy, negative, unhip,” pointed to the need for a radical new advertising effort. And so the rhythm and blues playing California Raisins were born.

With dark sunglasses and moves worthy of The Temptations, the claymation raisins sang and danced to Buddy Miles singing lyrics adapted from the 1968 Marvin Gaye hit, “I Heard it Through the Grapevine.” Commercials featuring the California Raisins won fans immediately, catapulting the animated dried fruit performers into pop stardom. Capitalizing on their popularity, The Raisin Board produced an album, Meet the Raisins, that sold over 600,000 copies. The Raisins got a TV special of the same name, and even starred in a Saturday morning cartoon show in 1989.

But the real win was how the public’s perception of raisins shifted from stodgy to hip. In focus groups, consumers expressed newfound admiration for raisins. And sales quickly shot up, providing an estimated $6 return for every dollar spent on advertising.

These days, there’s no need to don shades, do the step-slide, or croon to get you excited about most dried fruits and veggies. Instead, let’s talk about the flavor, convenience, savings, and fun that comes with dehydrating food.

What is Food Dehydration?

A process of reducing the moisture in food, food dehydration concentrates flavors and allows for longer shelf life. It’s probably the oldest method of food preservation; with a history that might go something like this: One Tuesday, around 14,000 years ago, Ugg and Una absent-mindedly left a piece of fruit on a rock on a breezy, sunny day, and returned on Friday to find that it had dried out instead of growing mold. When they were still nibbling bites of the fruit the following Monday, they knew they had discovered something really useful.

Many cultures throughout history have used dehydration to preserve large amounts of food for later use. Especially in places where food is abundant in summer and hard to find in winter, having stores of dried goods could be the difference between survival and starvation.

Even in the modern world, where food ships globally, and you can find strawberries in Toronto in January and tomatoes in Buenos Aires in July, dehydrating food still has its place. It’s a convenient way to store food — especially large quantities — for a long period of time. It concentrates flavors, and can create chewy textures in plant-based foods that can mimic the mouthfeel of meat (hello, mushroom jerky!). And it makes food lighter and more economical to transport. While a dedicated dehydrator can make the process easier, it’s not a requirement.

This article will introduce you to different methods for dehydrating food, the types of food you can dehydrate, and share some delicious recipes that feature dehydrated foods.

Why Dehydrate Your Food?

There are several compelling reasons to consider dehydrating some of your food.

1. Save money

For one, you can save money. If you grow your own fruits or vegetables, you may experience the end-of-summer “I can’t look at another zucchini” blues. When you get tired of ratatouille and zucchini bread, and your friends and neighbors start running when they see you headed their way, green squash in hand, you may have the urge to let them rot on the vine, or just chuck them straight into the compost. And that’s the same stuff you’ll pay four dollars a pound for six months later.

When you dehydrate those zucchinis (or tomatoes, or okra, or corn, or berries, or apples, etc.), you’re essentially putting those free or low-cost calories, nutrients, and deliciousness into a bank account that you can withdraw from for the rest of the year.

You don’t even need your own garden to save money with dehydration. You can buy produce in bulk when it’s at the peak of ripeness and at its lowest cost (i.e., from farm stands, farmers markets, or grocery stores that stock local produce), and preserve it for the off-season. It’s the kitchen variety of that old stock market adage, “buy low, sell high.” Except, in this case, you’re not selling, but eating.

2. Cut down on food waste

Another good reason to dehydrate food is to cut down on food waste. Whether you’re using purchased food or food you’ve grown yourself, you can “upcycle” those calories rather than let them go bad and end up in the compost, or even worse, the trash. Whenever you have more produce than you know what to do with, you may want to consider dehydrating the excess. Doing so significantly prolongs the shelf life of fruits and veggies, so you can use them when you’re ready for them. (Pro tip: Plan ahead on this, and dehydrate produce while it’s still at its peak rather than waiting for it to be halfway rotten, at which point a lot of cleanup may be necessary.)

3. Save space

Dehydrating foods also saves space. Many fruits and vegetables are mostly water, and dehydrating them removes that water, which can reduce their size by half or more, depending on the water content of the original food. If you bring in your harvest of apples and don’t have a root cellar or large enough refrigerator, you can dehydrate them and store them in much less space than they would require fresh. Also, dehydrated apples are a lot less picky about where they need to be stored, so you don’t have to devote valuable counter or fridge space to them.

4. Provide non-perishable options

Finally, dehydrated foods are essentially non-perishable. They’re useful as part of your emergency preparedness, since they last so long and don’t require electricity or refrigeration to remain safe and edible. There’s a reason that the instructions that come with a year’s worth of ReadyWise emergency food supply consist of just three words, “Just add water.”

Even if you aren’t preparing for a year’s worth of dining in the absence of supermarkets, farms, or gardens, dehydrated foods are also great for camping, and taking on long hikes or trips where you don’t have access to cooking equipment. Some avid campers dehydrate entire meals, since they’re lightweight and won’t spoil, and then rehydrate and eat them when they have access to water and heat.

Common Dehydrating Methods

Since humans have been dehydrating food for thousands of years, we clearly don’t need expensive, cutting-edge machines and appliances to accomplish the task. A range of methods, from the very natural to the very technological, are available to us. If you’ve ever forgotten greens in the fridge until they wilted and dried up, you’ve already proven that you’re a natural at dehydration!

Sun Drying

Sun drying is just what it sounds like: exposing food to direct sunlight during the day. It requires several conditions, though: long days, high heat, and low humidity. Places like the southwestern US in summertime are the best options for sun drying. If a location is too humid, or doesn’t reach average temperatures of 85° F or higher, the produce will probably mold before it dries sufficiently.

Even under favorable arid and hot conditions, it’s wise to restrict sun drying to fruit, not vegetables. Food dried in the sun can take three to four days to dehydrate fully. Fruit, with its high sugar and acid content, can resist mold formation during that time, and therefore, remain safe to eat after dehydration. Since most vegetables are low in sugar and acid, don’t dehydrate them in the sun, as they will likely spoil.

What’s the relationship between dehydration and spoilage? It turns out that drying out food doesn’t actually kill the microbes that can spoil food and make it unsafe to eat. Instead, the lack of water inhibits the growth of those microorganisms — bacteria, mold, and yeast — so they remain dormant and unable to colonize the food.

Sun drying requires more than just the ideal climate and day length, however. You also need to create airflow around the food, by proper spacing and by placing the pieces on mats, racks, or screens that allow air to circulate from all directions. Metal racks increase the drying temperature, so the best screens are stainless steel, Teflon-coated fiberglass, and plastic. Don’t use hardware cloth (it’s coated in zinc or cadmium), copper, or aluminum to avoid heavy metal contamination.

Air Drying

Air drying can be done indoors or outdoors. The key requirements are airflow, low humidity, and no direct sunlight. Air drying usually takes place indoors, in a well-ventilated attic, room, or screened-in porch, or outdoors under an overhang that blocks the sun. Common air-dried foods include herbs, mushrooms, and hot peppers.

Herbs are perhaps the easiest items to air dry. If you lay them out on a rack, herbs can dry fully in two to three days. To save space, you can tie herbs together in bundles and hang them from hooks or rafters. This method can take two to three weeks, and has the added benefit of making the space smell wonderful during that time.

A variation on air drying is “curing,” which is done to onions and garlic after harvest, to help them store well. To do this, after harvesting, leave onions or garlic in a warm, dry, well-ventilated location, such as a shed or garage. Spread them out in a single layer on a clean, dry surface, or hang them from the rafters. After a couple of weeks, the tops and necks should be thoroughly dry, and the outer bulb peel should begin to rustle. Cut off the dry foliage above the bulbs, and trim off any roots before using.

Freeze Drying

In freeze drying, food is frozen and then placed inside a vacuum. The water frozen within the food then sublimates, which means that it turns directly from ice into vapor, skipping the liquid stage entirely. This process allows the food to retain much of its original texture, flavor, and nutrition when rehydrated.

Freeze drying is generally just done commercially, but you can experiment with it using your home freezer, as long as you can get the temperature below 0° F. (If you’re really keen and have a few thousand dollars to spend, and a fair amount of space, you can pick up a consumer model freeze dryer and go wild.)

Assuming you’re going to try freeze drying in the freezer compartment of your kitchen refrigerator, or a standalone chest freezer, here’s what you do: cut fruit or veggies in very thin slices and place them on a rack in your freezer. After a week or so (depending on how cold your freezer is and how thick the slices are), the slices will completely dry out. Remove them from the freezer and store them in airtight containers (glass, stainless steel, or ceramic) in your pantry or freezer.

Oven Drying

If your kitchen has a standard oven, you can use it to dehydrate some foods. The downsides include high energy costs, as ovens are inefficient at drying, and compromised quality (darker, more brittle, and less flavorful foods), since the minimum temperature of most ovens is above the ideal temperature for drying.

If you’re going to use your oven, set it to no higher than 140° F, or the “warm” setting if it has one. Leave the door ajar so moisture can escape. If you have a convection setting (which turns on a fan to move the air around), use it. If not, place a fan on the outside of the oven and point the air into the gap left by the open oven door. Expect that oven drying will take two to three times longer than using a dedicated electric dehydrator (see below). And limit the capacity of the oven to four to six pounds of produce at a time.

Electric Drying

Dedicated electric food dehydrators produce a higher quality and more consistent dried product than any other method that’s available to most of us (freeze drying may be the very best, but the cost puts it out of reach for most home chefs and gardeners). Since they are self-contained units that include an adjustable heat source, ventilation system, and trays that allow airflow, you can dry your food at the right temperature for optimal results.

There are two basic types of electric dehydrator. Vertical dehydrators have their heat source and fan either at the top or the bottom, and blow that air vertically. With this type, you stack the trays on top of each other, and you can add more trays as needed.

Horizontal dehydrators send warm air from the back to the front. These units are generally better insulated than the vertical ones, which increases energy efficiency, improves the uniformity of heat distribution, and dries food faster. The horizontal airflow also reduces mixing of flavors when you dry different foods on different racks. Horizontal dehydrators are more expensive than vertical ones.

Both can handle pretty much any simple type of food you’d like to dehydrate, such as fruits, vegetables, and even soaked nuts. Horizontal units, however, tend to be preferred for things like making your own crackers or kale chips, because they are square instead of round, and you can leave more space between trays, just like oven racks.

When it comes to counter space, vertical models will take up about as much room as an Instant Pot, while the horizontal ones can be as big as a large microwave oven, depending on how many trays they have.

What Foods Can You Dehydrate?

Technically, you can dehydrate any food that contains water. Heck, you can probably toss soggy tennis shoes in your dehydrator, and they’ll come out drier, too. But let’s stick to things you should dehydrate, like foods you’ll actually eat, are healthy for you, and are good for the planet.

Fruit

Fruits are perfect dehydrator material. You can slice some fruits thinly or cut them into small pieces, like apples, bananas, strawberries, pineapples, pears, peaches, and kiwis, for example. Berries can be left whole — raspberries and blueberries end up with a wonderfully concentrated flavor when dried. You can also blend some fruits with a little water and dry the puree on sheets, making fruit leathers. (This is one kind of leather that even ethical vegans can get behind.)

Dried fruit goes great over granola and oatmeal, in salads, and as a standalone snack.

Vegetables

Most vegetables should be cut into small pieces or thinly sliced (roughly ⅛” thick) — a mandoline or food processor with a thin blade will work; just make sure to protect your fingers. Some veggies like corn and peas don’t need to be cut at all if they are loose and not on the cob or in the pod.

You can dehydrate leafy greens like spinach and kale just as they are. Simply wash them, remove any thick stems, and then cut or tear them into pieces that will fit on your dehydrating sheets or in your dehydrator. Because they’re so high in water, greens will reduce in volume significantly. (If you’ve ever sauteed a giant heaping mound of spinach into a tiny lump the size of a kitchen sponge, you know how much water can be removed from greens.) You can store them as whole leaves, or turn them into a nutrient-dense and flavor-packed powder using a blender or food processor.

You can also make kale or collard chips by chopping the leaves to a consistent size, and then coating them in a seasoning mix before dehydration.

Add dehydrated veggies to soups, stews, and portable dehydrated meals. Some veggies also dehydrate in ways that resemble meat, so you can make mushroom jerky, carrot bacon, and so on by marinating the sliced vegetables prior to dehydrating.

Nuts, Seeds, & Grains

Nuts and seeds are easy to dehydrate. But they’re also easy not to dehydrate, and they last a long time anyway, so why would you even want to go to the trouble? The answer is, soaking nuts and seeds before dehydrating them makes them easier to digest and can provide more nutrients. But once they’re soaked, they can go bad quickly. You can have the best of both worlds by first soaking your nuts and seeds until they begin to sprout, then dehydrating them to make them last.

You can use the same principle to store sprouted grains, which you can also use in breakfast cereal and dehydrated meals.

Legumes

You might not think about dehydrating legumes, but if you have bags of dried beans or split peas or lentils, those are legumes that were probably sun dried on the vine. Canned beans work best for dehydrating, though you can also dehydrate beans that you’ve cooked in a home pressure cooker.

You can cook lentils on the stovetop until tender, or use canned lentils. You’ll want to rehydrate your legumes by cooking them a second time before eating them. Not only will the double cooking make the legumes more digestible, but you can use the dried beans or lentils in dehydrated meals, as they’ll cook much faster than regular dried legumes.

Herbs

Herbs are great for dehydrating in an electric unit. And making your own dried herbs gives you a huge culinary leg up compared to store-bought dried herbs, which will rarely be as fresh or flavorful as those you dry yourself. Whether you grow your own, or pick up fresh herbs at a supermarket or farmers market, you can enjoy dried herbs in teas, for cooking and baking, and even in crafts like sachets and eye pillows.

Downsides to Dehydrating Food

Dehydrating food can save money, energy, and time. It can concentrate flavors and prevent spoilage and waste. And it’s free and easy to do, if you’re willing and able to use sun or air-drying techniques. At this point, you might be thinking, let’s dehydrate everything! Why not?

Sugar Concentration in Dried Fruit

Well, there are a couple of downsides to dehydrating foods as well. The first is specific to fruits: the sugar concentration and glycemic index go up with a lack of moisture. This means that the sugar found in fruit can absorb more rapidly in your body and cause a spike in blood sugar, especially if you eat that dried fruit by itself.

It’s nothing personal, just math. If fruit is mostly water, and that water is removed, there’s now a lot more sugar per unit of weight.

And speaking of weight, since there are four calories per gram of sugar, you are now dealing with a much more calorically dense food. Which means it’s easy to overdo it if you’re concerned about overall caloric consumption, or are sensitive to large quantities of fruit sugar. It’s way easier to snack through a one-pound bag of banana chips than it is to eat 21 medium bananas, but you’ll get the same number of calories (about 2,300) either way.

If you’re getting your dried fruit from the store, check the label to see if there’s added sugar on top of the naturally occurring variety. You generally won’t see sugar added to raisins or apple rings; more commonly, manufacturers enhance sour or tart fruit, such as cranberries and cherries, with sugar.

Destruction of Nutrients

A second concern is there may be destruction of certain nutrients in the dehydration process. Vitamin A is destroyed by exposure to light, and vitamin C is destroyed by heat. Treating fruit with sulfite before dehydrating can mitigate these losses, but has the side effect of destroying thiamin and can also trigger allergies for some people. Blanching, or briefly boiling vegetables prior to dehydration, can also result in some loss of vitamin C and B-complex vitamins and minerals, as all these nutrients are water-soluble.

It’s not all bad news, though. It turns out that dehydrating is comparatively one of the gentlest methods of preserving food, as it protects more nutrients than alternate methods such as canning or pickling.

Can Take a While

And third, dehydrating food takes much longer than eating it raw, or cooking it. Although prepping food for dehydration doesn’t take much more time than prepping it for cooking, the drying process is lengthy, depending on the drying method used and the size and amount of moisture in food pieces. Most drying methods take at least four hours, and often much more. Sun drying requires the most time. And using an electric dehydrator is quickest.

Energy Usage

And finally, certain methods of dehydration, such as freeze drying, electric drying, and oven drying, use energy, which incurs additional costs and causes environmental impact.

How to Prepare Food for Dehydration

Select fresh, high-quality produce — awesome fruits and veggies at their height of ripeness — for dehydrating. Trim away any undesirable seeds, core, or damaged portions.

In general, cut produce into halves, strips, or slices ranging in thickness from ⅛-inch to ¼-inch thick. Regardless of cut, the principle is that they can dry readily. Consistency of size is important, too, so the pieces all dry in the same amount of time.

For vegetables, blanch by immersing in boiling water. You do this both to preserve the vegetables’ vibrant color and flavor and to neutralize any enzymes that might otherwise lead to spoilage.

You can also pretreat most fruits by dipping them in an antioxidant solution to slow down browning. Make the solution by mixing in ½ teaspoon of Vitamin C (ascorbic acid), lemon juice, or other acidic liquid per quart of cold water. Dip the fruit for one minute, then drain and put directly on the rack to begin drying. Here’s a comprehensive guide to prep and blanching times for both fruits and vegetables.

Dehydrating Tools to Have On Hand

You can get started dehydrating food with common kitchen tools. You’ll want a sharp knife and cutting board, or if you’re adventurous and willing to wear cut-resistant kitchen gloves, a sharp mandoline.

If you are drying vegetables, you’ll also need a large pot with a steamer basket to blanch them before dehydrating. Blanching involves dunking the veggies in boiling water for a short time and then cooling them rapidly, so the steamer basket will help you get the veggies out of the boiling water in a hurry without having to pour the water out. If you want to make fruit leather (or fruit roll-ups, if you prefer the more vegan-sounding name), you will want a blender or food processor.

And if you’d like your garden greens and veggies to come out of the dehydrator bug- and dirt-free, then a rinse should be followed by a trip through a salad spinner, which can be your best friend, or at least an amiable companion. For best results, play carousel music while you spin the veggies, or at least go “wheee” a couple of times while they revolve.

If you’re serious about dehydrating, you’re probably going to get an electric dehydrator at some point — either a vertical or horizontal model. Here are several to consider:

Horizontal dehydrator units:

• Excalibur 9-Tray Dehydrator
• Magic Mill 7-Tray Dehydrator

Vertical dehydrator units:

• VIVOHOME 5-Tray Dehydrator
• Nesco Snackmaster Pro Dehydrator

Storing Dehydrated Food

Once the food is thoroughly dried, allow it to cool, and make sure it’s completely free of moisture before storing. A good rule of thumb to test dryness is to lightly pack the product into a tightly sealed jar and check for condensation on the lid. If you find condensation, you need to dry it more – otherwise, it won’t keep – or store it in the freezer or refrigerator.

Even if there are no obvious signs of moisture, it’s a good idea to keep the dried food pieces in an airtight container for about a week, a practice known as “conditioning.” Shake the jar daily to make sure any moisture is spread out evenly among all the pieces.

Once you’re ready to store your dehydrated food, you have a few options. You can pack it tightly into clean and dry glass jars, freezer-safe containers with tight-fitting lids, or nontoxic freezer bags. If you have a vacuum packing machine, that’s also a good option — just realize that once you break the seal, moisture can find its way in again.

Whatever method you use, store dried foods in a cool, dry, dark place for maximum shelf life. Recommended storage times for dried foods range from four months to a year, depending on the ambient temperature. Because food quality is degraded by heat, the higher the temperature, the shorter the storage time. For example, most dried fruits can last for a full year at 60ºF, and just six months at 80º F. Vegetables have about half the shelf-life of fruits.

Dried herbs will retain their potency for up to a year, as will cooked or soaked and then dehydrated beans and grains.

Recipes for Dehydrated Foods

If you’re new to dehydrating foods, we have a fun challenge for you — try one of the recipes below! We think you’re going to fall in love with this way of preserving food and creating amazing cuisine. If you’re already a dehydrating enthusiast, we hope you find some new inspiration below!

The Mushroom Bacon is tasty and satisfying on salads, in grain bowls, or as a topping on a plant-based burger. The “Cheesy” Chickpea Croutons are irresistible as a snack and also add delicious flavor and crunch to soups and salads. Swap out fried potato chips with the Lemon Garlic Dill Squash Chips. And create countless combinations of fruit leather using Mixed Berry and Banana Fruit Leather as your guide. You can even get the kids or grandkids involved in granola bar making by dehydrating Pumpkin Pecan Granola Bars into a crunchy and healthy snack-on-the-go. Once you’re done, make sure to share your dehydrating experience with us!

1. Mushroom Bacon

The beauty of mushroom bacon (besides being healthier than traditional bacon since it’s dried and not cured — and is from a plant and not an animal) is that you can use just about any mushroom you like. We chose button mushrooms, but you could try this recipe with shiitake, portobello, or cremini instead. They’ll all be savory and scrumptious!

2. Cheesy Chickpea Croutons

Dehydrating chickpeas simply changes the texture from soft to crunchy, creating a unique experience and new use for chickpeas! Cheesy chickpeas can serve as a fun and crunchy snack, as a topper for your kale caesar salad, or on top of vegan broccoli cheddar soup.

3. Lemon Garlic Dill Squash Chips

Are you a crunchy snack lover? Make thinly sliced squash your best friend by combining it with any spice blend you love, and then dehydrate it for a healthy crispy treat. Try the lemon garlic dill chip if you’re looking for something bright and refreshing that’s packed with nutrition like fiber, carotenes, and vitamin C!

4. Mixed Berry and Banana Fruit Leather

Store-bought fruit snacks can include processed sugar — sometimes more sugar than fruit! Making your own fruit leather at home is not only healthier, but it’s also lots of fun! Plus, it gives you an opportunity to use and preserve any fruit you think might go bad before it’s eaten. Options for creating fun fruit snacks are endless, from pineapple mango to apple kiwi to berry banana. Use this recipe as a guide for all of your fruit leather creations to come!

5. Pumpkin Pecan Granola Bars

Need a snack on the run or something healthy and energizing the kids can bring to school? Unlike store-bought bars, our dehydrated Pumpkin Pecan Granola Bars are made with 100% whole food ingredients using dates as a sweetener, healing spices (not flavoring!), and whole pumpkin and pecan. Customize them by adding your favorite flavors, like vegan chocolate chips, dried apricot, or apples.

Give Dehydrating a Try

Dehydrating food can save money, space, and cut down on food waste, along with being a convenient method of food preservation that’s beneficial for hiking and emergency preparedness.

There are many ways to dehydrate food, from free, seasonal, and time-consuming (sun drying or air drying) to moderately priced and convenient (an electric dehydrator).

And you can dehydrate many different kinds of foods, including some of the healthiest foods on the planet (fruits, veggies, soaked nuts and seeds, and even pre-cooked legumes).

As long as you consume dehydrated foods in moderation, drink plenty of water, and keep eating plenty of fresh produce as well, this method of preserving food is a great way to keep a variety of plant-based foods for long periods of time while retaining much of their nutrient density, and sometimes, even enhancing their flavor.

Tell us in the comments:

• What kinds of dried foods have you tried?
• Have you ever dried your own herbs or greens?
• What’s one food that you’d like to try dehydrating so you can enjoy it year-round?

Featured Image: iStock.com/Shironosov

Read Next:

• Food Storage and Preservation: Why it Matters and How to Do it Properly

The post Guide to Dehydrating Food: Methods, Foods to Try, and Recipes appeared first on Food Revolution Network.