Snacks

Flax Oatmeal + Nuts and Berries | Plant-Based Breakfast

How to Make Flax Oatmeal + Nuts and Berries  Flax Oatmeal with nuts and berries is a simple, plant-based breakfast packed with protein, fiber, and omega-3s. It’s the perfect start to your day. Ingredients: 🥣 1/2 cup oats (whole grain): Look for the first ingredient listed as “whole.” Oats can help regulate blood sugar levels. Learn more. 🫗 1 cup water or plant-based milk: Your choice for creaminess and flavor. 🥄 1 Tbsp flaxseed meal: Dr. Michael Greger recommends getting 1 tablespoon daily for optimal health and weight management. Learn more. 🍂 Cinnamon: Helps stabilize blood sugar and prevent energy crashes. 🍓 Big Handful of Berries: Antioxidant-rich and great for immunity. Choose blueberries, raspberries, strawberries, or a mix. Learn more. 🥜 Nuts or Seeds: Pumpkin seeds, walnuts, hemp, pecans, or your favorites for extra protein and healthy fats. 🍌 Optional: Drizzle with maple syrup, honey, or chopped banana for added sweetness. Instructions: Combine oats and water or plant-based milk in a deep microwave-safe bowl to prevent overflow. Microwave for 2 1/2 minutes (or cook on the stovetop if preferred). Stir in flaxseed meal, cinnamon, nuts, and berries. Top with extra fruits, nuts, seeds, or a drizzle of maple syrup if desired. Enjoy your protein-packed, plant-powered breakfast! 🌟 Alternative Preparation Method: Prefer raw oats? Mix them directly with a scoop of plant-based yogurt (I favor cashew yogurt). Add warm water or plant milk to reach your desired consistency. Stir in flaxseed meal, berries, nuts, and cinnamon for a nutritious, no-cook option. Protein & Fiber Breakdown ✅ Approx. 13g protein & 6g fiber (9g protein from oats alone, with additional protein from nuts & seeds!)✅ Equivalent to 2 eggs in protein, but with the added benefit of fiber—something eggs don’t have.✅ Flaxseed meal: Adds omega-3 fatty acids, lignans, and fiber for gut health, weight management, and heart protection. Why I Love This Breakfast Oatmeal is my go-to morning meal during the week. It’s easy, inexpensive, and endlessly customizable. Whenever I need a change, I simply swap the toppings or add spices like nutmeg or vanilla. Whole grain oats are a great way to incorporate more whole, plant-based foods into your diet. Adding flaxseed meal boosts the omega-3 content and provides even more fiber to keep you feeling full longer. Plus, it’s recommended by Dr. Michael Greger for daily consumption. 🥄 Why This Plant-Powered Breakfast Matters Starting your day with whole, plant-based foods makes a difference for your health and the planet. This Flax Oatmeal + Nuts and Berries recipe is proof that eating well can be simple, delicious, and satisfying.

Breakfast

Avocado + Tofu Toast – A Protein-Packed, Plant-Powered Breakfast

Why Avocado Tofu Toast is Perfect for You This breakfast isn’t just delicious—it’s packed with nutrients that fuel your body and mind. Here’s why it works: Protein Boost: Adding tofu provides extra protein, making this more filling than regular avocado toast. Healthy Fats: Avocado and pumpkin seeds offer creamy, satisfying healthy fats that keep you energized. Fiber-Rich: Whole grain bread and avocado are excellent sources of fiber, supporting digestion and heart health. Crunch & Flavor: Cherry tomatoes, pumpkin seeds, and crushed red pepper flakes add satisfying texture and taste. Versatile & Quick: Perfect for busy mornings or a satisfying snack. Did you know? Egg production uses about 50 gallons of water per egg. This scramble? Way less. ✨ Choosing plant-based even a few times a week helps preserve resources, lower emissions, and protect animals. Win-win-win. Mix & Match With What You Have The beauty of Avocado Tofu Toast is its flexibility. If you don’t have tofu, try chickpeas or white beans for added protein. Want more flavor? Sprinkle nutritional yeast or drizzle with hot sauce. Pro Tip: Make a big batch of the avocado-tofu mixture and store it in the fridge for quick breakfasts throughout the week. Why This Plant-Powered Breakfast Matters Eating plant-based doesn’t have to be complicated. By incorporating simple, nourishing recipes like Avocado Tofu Toast, you’re not only fueling your body with quality nutrients but also making a positive impact on the planet. Every small step counts. And if you’re enjoying your journey, you’re doing it right. Try It & Tag Us! Let us know how your scramble turns out! Share a pic or reel and tag @PigsAreSmart—we might even feature your creation.

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Staple Salad Recipe | Quick, Crunchy & Packed with Plant Variety

🌟 Staple Salad Recipe | Quick, Crunchy, and Plant-Based Perfection When you need a nutritious, plant-based meal that’s fast and flavorful, my Staple Salad is the answer. It’s a go-to for lunches or even dinners, providing fiber, protein, and fresh produce without overthinking it. This salad can be made ahead of time and taken to work—just pack your dressing separately. 🥗 Ingredients for Staple Salad Salad Base: Pre-Shredded Cabbage: Tri-color cabbage from Trader Joe’s works great. It’s convenient, crunchy, and loaded with cruciferous goodness. Spinach Leaves: Chopped for extra nutrients and a fresh, leafy contrast. Protein: Garbanzo Beans (or any bean): Adds protein and fiber. Try black beans, lentils, or white beans, too. Veggies & Toppings: Any Fresh Veggies: Bell peppers, cucumbers, beets (precooked), cherry tomatoes, or avocado. Add what you have on hand! Fresh Herbs: Dill is my favorite, but basil, thyme, or parsley work well, too. Staple Dressing: Apple Cider Vinegar & Dijon Mustard: Instead of olive oil, I add olives directly to the salad for full health benefits. Instructions 1. Build Your Base: Layer pre-shredded cabbage and chopped spinach leaves on your favorite plate. Using a plate you love helps create positive associations with eating more veggies. 2. Add Protein: Top with garbanzo beans or your preferred beans. 3. Layer on Veggies & Herbs: Add fresh veggies like bell peppers, cucumbers, tomatoes, beets, or avocado. Sprinkle with herbs such as dill, basil, or thyme. 4. Dress It Up: Whisk together apple cider vinegar and Dijon mustard. Drizzle over your salad and sprinkle with fresh herbs. 5. Optional Add-Ins: Add quinoa or brown rice for extra protein and fiber. Sweet potatoes Sprinkle with pumpkin seeds or walnuts for healthy fats. Add nutritional yeast for B12 and a cheesy flavor boost. 6. Serve and Enjoy: Dive into your quick, plant-based salad! 🌿 Why This Salad Works ✅ Quick & Customizable: Use whatever veggies and herbs you have on hand. ✅ Nutrient-Dense: Cabbage offers cruciferous benefits, while spinach provides leafy greens packed with iron and antioxidants. ✅ Packed with Plant-Based Protein: Beans provide protein and fiber for a satisfying, balanced meal. ✅ Easy & Convenient: Using pre-shredded cabbage saves time and ensures you always have a veggie-rich base ready to go. This super salad doesn’t just check boxes—it works in harmony. According to Dr. Michael Greger’s video on Food Synergy, combining a variety of plant foods creates powerful interactions that can amplify health benefits beyond what each food offers alone. 🌟 Health & Planet Benefits Health Benefits: ✅ Promotes Longevity: Eating more plant-based meals has been linked to longer lifespans and reduced chronic disease risk. ✅ Provides Essential Nutrients: Rich in protein, fiber, antioxidants, and healthy fats—promoting heart health, digestion, and overall wellness. Planet Benefits: ✅ Takes Animals Off Your Plate: Opting for plant-based meals helps reduce animal suffering and factory farming. ✅ Reduces Environmental Impact: Choosing plant-based meals decreases water use, carbon emissions, and deforestation. Even more compelling? Our bodies may have specific receptors for different fruits and vegetables, which is why diversity matters so much. Each plant family brings unique protective compounds to the table. Every plant-based meal makes a difference for your health and the planet. 📌 Want More Plant-Based Inspiration? Check out our: Avocado Tofu Toast – A creamy, protein-rich breakfast. Flax Oatmeal + Nuts and Berries – A fiber-packed, antioxidant-rich start to your day.

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Desserts

Creamy Tomato & Veggie Pasta | Rich, Hearty, and Plant-Based

Creamy Tomato & Veggie Pasta – Easy, Plant-Based Comfort Food Looking for a comforting, nutrient-packed pasta dish that’s simple to make and packed with flavor? This Creamy Tomato & Veggie Pasta delivers everything you want in a plant-based meal. Plus, it’s packed with protein and nutritious veggies like Brussels sprouts, mushrooms, and cherry tomatoes. 🍝 Ingredients for Creamy Tomato & Veggie Pasta Base Ingredients: Any Whole Grain or Bean Pasta: Whole wheat, lentil, chickpea, or edamame pasta work great. Choose your favorite! (Optional) Stir in cooked lentils for even more plant-based protein and an extra variety point! Veggies: Brussels Sprouts: Finely sliced to get your cruciferous veggie for the day. Shiitake Mushrooms (or any mushrooms): Adds earthy flavor and texture. Cherry Tomatoes: Sliced in half for juicy bursts of flavor. (Whole tomatoes are fine too!) Sauce Ingredients: Organic Tomato Sauce: Adds richness and tomato goodness. Plant Milk Yogurt: Makes the sauce creamy without dairy. Miyoko’s Plant Milk Shredded Cheddar (or other plant-based cheese): Adds a cheesy, savory touch. Red Pepper Flakes: Adds a touch of heat for extra flavor. Herbs & Seasonings: Garlic: Powdered, minced, or freshly chopped—whatever’s easiest for you. Oregano, Basil, Thyme: Classic Italian herbs for extra flavor. Sea Salt: To taste. 🌟 Fun Fact: Why Are They Called Brussels Sprouts? Did you know Brussels sprouts are named after Brussels, Belgium? They were widely cultivated there during the 16th century, especially around the Brussels area, which made them a staple crop. Brussels has the perfect climate for growing these mini cabbages, and they were likely bred from wild cabbage. Now, when you enjoy your Creamy Tomato & Veggie Pasta, you can impress your friends with this fun fact! 🥬😊 Instructions 1. Prep Your Veggies: Finely slice Brussels sprouts. Chop mushrooms. Slice cherry tomatoes in half (or leave whole if you prefer). 2. Cook the Pasta: Cook your whole grain or bean pasta according to package instructions. Drain and set aside. 3. Sauté the Veggies: Heat a cast iron or green frypan over medium heat. Add hot water from your kettle and garlic (powdered, minced, or fresh). Add Brussels sprouts and mushrooms. Sauté for about 5 minutes, stirring frequently, until they start to soften. Add cherry tomatoes and cook until they begin to soften and “pop” if left whole. 4. Create Your Creamy Tomato Sauce: Add organic tomato sauce to the pan with veggies. Stir in a spoonful of plant milk yogurt to make a creamy, rich tomato base. Sprinkle with sea salt and add herbs: oregano, basil, thyme (fresh or dried). Stir until everything is well-combined. 5. Combine and Serve: Layer your creamy tomato and veggie sauce over cooked pasta. Optionally, sprinkle with Miyoko’s Plant Milk Shredded Cheddar for a cheesy finish. 6. Enjoy! Serve hot and enjoy your protein-packed, plant-based pasta meal. 🌿 Why This Recipe Works Packed with Plant-Based Protein: Bean or lentil pasta adds extra protein to your meal. Nutrient-Dense Veggies: Brussels sprouts are a cruciferous powerhouse, while mushrooms and tomatoes provide antioxidants and vitamins. Creamy and Rich Flavor: The plant milk yogurt blends with the tomato sauce for a decadent, creamy finish. Easy & Versatile: You can swap veggies, herbs, or add extra protein like lentils, chickpeas, or tofu to make it your own. 🌟 Health & Planet Benefits ✅ Health Benefits: Packed with protein, fiber, antioxidants, and healthy fats—promoting heart health, digestion, and overall wellness. ✅ Planet Benefits: Choosing plant-based options helps reduce water use, carbon emissions, and deforestation. 📌 Want More Plant-Based Inspiration? Check out our: Avocado Tofu Toast – A creamy, protein-rich breakfast. Flax Oatmeal + Nuts and Berries – A fiber-packed, antioxidant-rich start to your day.

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Lunch/Dinner

Quinoa Power Bowl | Easy Plant-Based Meal

How to Make a Quinoa Power Bowl This easy plant-based recipe focuses on simplicity and flexibility. Recently, I batch-cooked some quinoa (meal prep!). When I opened my fridge, I found these ingredients: 🍚 Quinoa: The base of your bowl—nutty, nutritious, and filling. 🌱 Kale: Quick sauté—just dump boiling water over it in a pan and stir until soft! 🍠 Beets: Chopped. 🫘 Cannellini Beans: Or any beans you have on hand. 🥑 Avocado: Adds creamy goodness. 🧂 Salt & Pepper: To taste. 🥗 Apple Cider Vinegar & Dijon Mustard Dressing (optional but recommended): Adds tanginess and depth. Apple Cider Vinegar & Dijon Mustard Dressing (Optional, but Recommended) Ingredients: 2 tbsp Apple Cider Vinegar 1 tbsp Dijon Mustard 1 tsp Maple Syrup or Agave (optional, for balance) Salt & Pepper to taste Instructions: Whisk all ingredients together in a small bowl or shake them in a jar until well combined. Drizzle over your Quinoa Power Bowl and enjoy! Why Quinoa is a Tiny But Mighty Superfood If you’re not already on the quinoa train, here’s why you should be: ✅ Fiber-Packed (5g per serving): It supports digestion and keeps you full longer. ✅ Complete Protein (8g per serving): Quinoa contains all 9 essential amino acids. ✅ Naturally Gluten-Free: A great alternative to wheat-based grains. ✅ Easy to Batch Cook & Store: It saves time and makes meals effortless. ✅ Planet-Friendly: Quinoa is a drought-resistant, low-impact crop. 🥄 Try It! Mix & Match With What You Have The beauty of whole foods lies in their flexibility. If you don’t have kale, try spinach instead. Missing cannellini beans? Chickpeas work just as well. And, for extra crunch, toss in some nuts or seeds. 🥄 Pro Tip: Make a big batch of quinoa at the start of the week and use it for salads, soups, and grain bowls. ✨ Why This Quinoa Power Bowl is Perfect for You This plant-powered meal is about feeling good and making a difference. By trying simple, easy plant-based recipes like this, you’re not only nourishing your body but also contributing to a healthier planet. What I Love About Whole Foods One of the best things about eating whole food plant-based is the freedom it offers. You don’t need a strict recipe—you can toss together what you have and discover what you love! Instead of overcomplicating things, you simply create nourishing food that makes you feel great. Plus, it’s satisfying to know you’re part of something bigger. Get your quinoa on & let me know what you create! 👉 Looking for more plant-based inspiration? Follow us on Instagram for easy, delicious meal ideas!

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Plant-Based Taco Salad | Crunchy, Protein-Packed, and Delicious

🌟 How to Make a Plant-Based Taco Salad This easy, delicious Plant-Based Taco Salad is stacked with flavor and cabbage—an ingredient I use as a base in most salads to get in my cruciferous veggie. It’s simple, customizable, and packed with nutrients. Plus, it’s great for your health and the planet. Ingredients for Plant-Based Taco Salad To create this nutrient-dense salad, you’ll need a variety of fresh, flavorful ingredients. Here’s what I recommend: Shredded Cabbage: My go-to salad base for crunch and nutrition. Chopped Spinach: Adds nutrients and color. Sautéed Mushrooms (Shiitake or any kind): For a savory, umami boost. Beyond Meat sautéed with taco seasoning: Protein-packed and flavorful. (Black beans are a great alternative.) Cherry Tomatoes: Juicy freshness. Sliced Olives: Adds a salty, rich flavor. Miyoko’s Plant Milk Pepper Jack: Creamy, plant-based cheese with a kick. Salsa: For tangy, spicy goodness. Cashew or Almond-Based Yogurt: A creamy, dairy-free alternative to sour cream. Optional Add-Ins: Avocado: Adds creaminess and healthy fats. Red Bell Peppers: Adds crunch and vibrant color. Black Beans (Instead of Beyond Meat): Boosts protein and fiber. Brown Rice: Adds fiber, nutrients, and makes the salad even more filling. Organic Whole Grain Tortilla Chips: Sprinkle for extra crunch. Nutritional Yeast: Adds a cheesy, savory flavor. So many options to make it your way! 🔥 Instructions Follow these steps to create a delicious, protein-packed meal: Prepare Your Veggies: Shred cabbage, chop spinach, slice olives, and halve cherry tomatoes. Sauté the Mushrooms and Beyond Meat: Cook with taco seasoning until mushrooms are tender and Beyond Meat is browned. Assemble Your Salad: Layer shredded cabbage, spinach, sautéed mushrooms, Beyond Meat, cherry tomatoes, olives, and Miyoko’s Plant Milk Pepper Jack. Add Salsa and Yogurt: Drizzle salsa and a dollop of cashew or almond-based yogurt on top. Optional: Add bell peppers or other veggies for extra nutrition and crunch. Serve and Enjoy: Dive into your protein-packed, plant-powered taco salad! 🌯 Bonus: Want it Handheld? If you prefer your tacos wrapped, just scoop the salad into a whole grain tortilla for a satisfying, hand-held meal. 🥑 Customize Your Taco Salad There are countless ways to customize your Plant-Based Taco Salad to suit your preferences. Additionally, all of these ingredients can be mixed and matched to suit your taste. 🌿 Health & Planet Benefits Eating plant-based is not only beneficial for your body but also for the environment. Here’s why: ✅ Health Benefits: Packed with protein, fiber, antioxidants, and healthy fats—promoting heart health, digestion, and overall wellness. ✅ Planet Benefits: Choosing plant-based options like cabbage and Beyond Meat helps reduce water use, carbon emissions, and deforestation. Moreover, each small change you make contributes to a healthier planet. 🥗 Why Cabbage? Cabbage isn’t just crunchy and delicious—it’s a powerhouse ingredient with impressive benefits: ✅ Cancer-Fighting Properties: Cruciferous vegetables like cabbage are rich in glucosinolates, which may help reduce cancer risk. ✅ Detox-Friendly: Supports the body’s natural detoxification processes. ✅ Eco-Friendly: Cabbage is a low-impact, sustainable crop. ✅ Crunch Factor: Adds satisfying texture to your plant-powered taco salad. Additionally, it’s incredibly affordable and easy to find at most grocery stores. 🌟 Why This Plant-Based Taco Salad Matters Eating plant-forward doesn’t have to be complicated. By incorporating simple, nutrient-dense ingredients like cabbage, spinach, and Beyond Meat, you’re fueling your body and making a positive impact on the planet. Every small step counts. Add this dish to your Go-To Meals and keep that plant-powered momentum going. 🌱 📌 Want More Plant-Based Inspiration? Check out our: Avocado Tofu Toast – A creamy, protein-rich breakfast. Flax Oatmeal + Nuts and Berries – A fiber-packed, antioxidant-rich start to your day.

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Snacks

Flax Oatmeal + Nuts and Berries | Plant-Based Breakfast

How to Make Flax Oatmeal + Nuts and Berries  Flax Oatmeal with nuts and berries is a simple, plant-based breakfast packed with protein, fiber, and omega-3s. It’s the perfect start to your day. Ingredients: 🥣 1/2 cup oats (whole grain): Look for the first ingredient listed as “whole.” Oats can help regulate blood sugar levels. Learn more. 🫗 1 cup water or plant-based milk: Your choice for creaminess and flavor. 🥄 1 Tbsp flaxseed meal: Dr. Michael Greger recommends getting 1 tablespoon daily for optimal health and weight management. Learn more. 🍂 Cinnamon: Helps stabilize blood sugar and prevent energy crashes. 🍓 Big Handful of Berries: Antioxidant-rich and great for immunity. Choose blueberries, raspberries, strawberries, or a mix. Learn more. 🥜 Nuts or Seeds: Pumpkin seeds, walnuts, hemp, pecans, or your favorites for extra protein and healthy fats. 🍌 Optional: Drizzle with maple syrup, honey, or chopped banana for added sweetness. Instructions: Combine oats and water or plant-based milk in a deep microwave-safe bowl to prevent overflow. Microwave for 2 1/2 minutes (or cook on the stovetop if preferred). Stir in flaxseed meal, cinnamon, nuts, and berries. Top with extra fruits, nuts, seeds, or a drizzle of maple syrup if desired. Enjoy your protein-packed, plant-powered breakfast! 🌟 Alternative Preparation Method: Prefer raw oats? Mix them directly with a scoop of plant-based yogurt (I favor cashew yogurt). Add warm water or plant milk to reach your desired consistency. Stir in flaxseed meal, berries, nuts, and cinnamon for a nutritious, no-cook option. Protein & Fiber Breakdown ✅ Approx. 13g protein & 6g fiber (9g protein from oats alone, with additional protein from nuts & seeds!)✅ Equivalent to 2 eggs in protein, but with the added benefit of fiber—something eggs don’t have.✅ Flaxseed meal: Adds omega-3 fatty acids, lignans, and fiber for gut health, weight management, and heart protection. Why I Love This Breakfast Oatmeal is my go-to morning meal during the week. It’s easy, inexpensive, and endlessly customizable. Whenever I need a change, I simply swap the toppings or add spices like nutmeg or vanilla. Whole grain oats are a great way to incorporate more whole, plant-based foods into your diet. Adding flaxseed meal boosts the omega-3 content and provides even more fiber to keep you feeling full longer. Plus, it’s recommended by Dr. Michael Greger for daily consumption. 🥄 Why This Plant-Powered Breakfast Matters Starting your day with whole, plant-based foods makes a difference for your health and the planet. This Flax Oatmeal + Nuts and Berries recipe is proof that eating well can be simple, delicious, and satisfying.

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