1. Boil a pot of water. (NOT the pot you’re going to use to make the soup in.) Once the water is boiling, drop in the roma tomatoes. Remove them once the skin has split open. If the skin does not split, take the tomato out, cut a small “X” on the end of it, then put it back into the water until the skin begins to peel away. Remove tomatoes from water and set aside to cool.
2. In the pot where you will make the soup, heat chopped onion, chopped garlic cloves, pesto, olive oil, and seasoning.
3. Once the onion is cooked and fragrant, add the vegetable broth and bring it to a boil. Once boiling, add the tortellini and boil according to package directions (usually 7-9 mins).
4. While tortellini is boiling, chop the tomato and artichoke. Add the artichoke, tomato, and spinach to the pot and boil just for a minute or two. Turn off the heat. (You want the veggies to stay fresh!)
Kale and sweet potato is such a great combination! The bitterness of the kale and the sweetness of the sweet potato compliment each other perfectly. I also used this combo in these quesadillas.
Dough – you can use nearly any kind of dough for empanadas – pizza dough, biscuit dough, pie crust dough, etc.
1-2 sweet potatoes
2 tbs ricotta cheese (or vegan tofu ricotta)
2 tbs parmesan cheese (or vegan parmesan)
1. Preheat oven to 400 degrees. Bake the sweet potato. I used the microwave to speed it up (~5-7 mins in microwave, or ~1 hour in oven).
2. While sweet potato is baking, roll out the dough into thin sheets. Use a bowl to cut the dough into circles (a diameter of around 4-6 inches works well).
3. Chop the kale into small pieces (using clean scissors is great for this). Once the sweet potato is baked, cut it in half and scoop out the flesh. In a bowl, mix sweet potato flesh, chopped kale, parmesan, and ricotta.
4. Spoon sweet potato kale mixture on to a dough round. Top with a second dough round and press the edges closed with a fork. Cut a small slit in the top of the empanada to vent.
5. Place empanadas on parchment/wax paper, brush tops with some olive oil, and bake at 400 for about 10 minutes, or until the tops begin to brown.
You can also freeze these! Just place wax paper between each uncooked empanada before putting them into the freezer. Then you can take them out and heat them in the oven from frozen! They’ll need to cook a little longer than 10 minutes this way (~15-20 mins).
Every second, 300 living beings are slaughtered for food in the US. Americans consume a million animals per hour.
The average American meat eater is responsible for about 200 animal deaths per year. Over a 79 year lifetime, that’s 15,800 slaughtered animals per meat eater. That’s a really huge number. Think about it.
2. Understand that heart disease is entirely preventable (and reversible).
Heart attack is the number one killer in the US. In other words, heart attack is the most likely reason you’ll die.
The way Americans talk about protein, you’d think protein deficiency was the number one health risk! Guess what? It’s not. In fact, it’s not even on the list of ailments doctors are worried about in any country where basic caloric needs are being met. You’d have to be suffering from starvation (or be on a really terrible crash diet) to acquire a protein deficiency.
The official government-recommended daily amount of protein is 46 grams for women and 56 grams for men. The average American consumes twice this amount daily, which actually puts most Americans at risk for diseases caused by over-consumption of protein. Dr. Alona Pulde & Dr. Matthew Lederman who speak in the documentary Forks Over Knives said, “We’ve never treated a single patient with protein deficiency; yet the majority of patients we see are suffering from heart disease, diabetes, and other chronic illnesses directly resulting from trying to get enough protein.”
Nearly all unrefined foods contain protein (even fruit) and vegans have no trouble acquiring the recommended daily amount. This website shows a sample vegan menu and how easy it is to get daily protein on a vegan diet.
4. Give a damn about our planet.
Meat is one of the worst things we’re doing to this planet. The livestock industry is responsible for more greenhouse gas emissions than the entire world’s transportation industry combined! Researchers at the University of Chicago found that going vegan is more effective in countering climate change than switching from a standard American car to a Toyota Prius.
Compared with buying a Hybrid vehicle, or buying Energy Star appliances, or installing insulation in your house to reduce heating leakage, or making a tedious commute on the bus or bike every day, or basically any other green thing you could possibly do, eating pasta on a night when you’d otherwise have made fajitas is pretty much the easiest, and it could have the largest impact if you did it just once a week! Given that eggplant parmesan, bean burritos, and vegetable stir-fry are all delicious, this is not the world’s most onerous commitment. For the sake of the planet, don’t ignore the impact of what’s on your plate.
5. Stop telling yourself that there’s a difference between the animals in your home and the animals on your plate.
We balk at the thought of eating dogs, cats, or horses. But why is it ok to eat pigs, chickens, and cows?
Your dog or cat is no different than a pig or cow or chicken in terms of their intelligence, their ability to bond, and their emotional capability. All animals have the capacity to feel pain, suffering, and fear. Slaughtering pigs, cows, chickens, sheep, goats, fish, or any animal, is no different than slaughtering dogs or cats. It’s just not.
Pizza crust (ready to go, or dough)
Pesto (ready-made or homemade)
New potatoes, thinly sliced
Green Beans, ends cut off
Zucchini, thinly sliced (optional)
Mozzarella and/or Parmesan cheese
1. Preheat oven to 400 (or follow the directions on your pizza crust).
2. Spread pesto on pizza crust. Top with potato slices, zucchini slices, green beans, and cheese.
3. Bake for about 10 minutes (or follow directions on your pizza crust) or until cheese is bubbly and potatoes are soft.
green beans, trimmed
4 tablespoons extra virgin olive oil, divided
1 garlic clove, minced
1/2 cup breadcrumbs
Zest and juice of 1 lemon
Salt and pepper to taste
1. Bring a large pot of water to boil.
2. While waiting for the water to boil, mix and heat 2 tablespoons of olive oil, breadcrumbs, garlic, and lemon zest in a small pan or pot. Stir constantly until fragrant and golden, about 5 minutes. Remove from heat and set aside.
3. In a small bowl, mix lemon juice and remaining olive oil. Season to taste with salt and pepper. Set aside.
4. Once the water is boiling, add green beans and cook until tender, about 5 minutes.
5. Drain green beans, return to the pot, and toss with the lemon juice and olive oil mixture.
6. Serve green beans drizzled with lemon juice and olive oil left at the bottom of the pot, and sprinkled with the breadcrumb mixture on top.
I’m not really a big soup person. But I’ve realized that soups can make very healthy meals. Talk about a great way to get in lots of vegetables! By using quinoa in this one, you get lots of protein too!
carrot (1-2 sticks), chopped
celery (1-2 stalks), chopped
1/2 onion, chopped
1 potato, chopped (not cooked)
1 can kidney beans
1 can diced tomatoes
1/4 cup quinoa (not cooked)
16 oz vegetable broth (1 box or 2 cans)
seasonings, like dried basil & oregano, or all-purpose seasoning
1. Add the can of kidney beans, chopped carrot, celery, onion, potato, and seasonings to a pot with some olive oil. Stir for about 5 minutes, or until veggies are heated through.
2. Add the can of diced tomatoes (with liquid), vegetable broth, and quinoa. Bring to a boil then reduce heat and simmer for 20 mins.
3. When soup has about 2 minutes remaining to cook, add kale.