We hear conflicting information about “good fats,” “bad fats,” and the amount of fat we should consume as part of a healthy diet all the time… so what are the facts?

Believe it or not, our bodies can synthesize almost all of the fat it needs. Saturated, monounsaturated, and trans fat (including cholesterol) do not need to be consumed through the diet. Omega-3 and omega-6 fatty acids are the only two which the body cannot synthesize and therefore they are considered “essential fats”. This article will focus on the facts on essential fats so you can make food choices that will meet your body’s essential fat needs.

The Omega-6 that needs to be obtained from the diet is called Linoleic acid (LA). Technically, only one kind of omega-3 needs to be obtained through our diet: Alpha-lenolenic acid (ALA). ALA has the ability to produce other omega-3 fatty acids in the body such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, this conversion of ALA to EPA and DHA within our bodies is relatively limited, and it is therefore often recommended that EPA and DHA be consumed through the diet as well, either through food sources or supplements. For information on supplementation click HERE.

How much omega-3 and omega-6 do we need to consume in the diet?

ALA (omega-3) and LA (omega-6) compete for metabolism, which means too much of either one will reduce the metabolism of the other. This is one of the reasons a recommended ratio of 1 (or about 2:1) for omega-6 to omega-3 was developed (1). Unfortunately most Americans consume excessive amounts of omega-6 and are deficient in omega-3, with an average ratio of 16:1!

Both omega-3 and omega-6 play essential roles in brain function, normal growth and development. The high ratio of omega-6 to omega-3, however, promotes the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases (3). Omega-3 (a low omega-6/omega-3 ratio), on the other hand, has been shown to prevent against these major diseases and also help control lupus, eczema, and rheumatoid arthritis (2).

The high ratio of omega-6 can be attributed to grain fed animals (including the meat, dairy, and eggs that come from them), mayo-based foods, and the increased vegetable oil consumption: safflower, sunflower, corn, and soybean oils, coming from processed foods and cooking methods.

Remember, the idea is that both of these fatty acids are essential for proper health and play a role in the prevention of many diseases. The key is balance between the two. It’s very easy to consume omega-6 in our diet, and a bit tricker to get those omega-3’s. Here are the top plant sources of omega-3 (which also have low ratio of omega6/3):

Flax seeds*
Hemp seeds*
Chia seeds
Algae/seaweed
Beans, leafy greens, squash-help meet the RDA (4)
Supplements for ALA, DHA, or EPA

*Including their oils.

And here is a chart showing the omega 6 and omega 3 content of common oils (5):

Please let me know if you have any comments or questions!

21 Aug 2015

Scott Shetler

Guest Blog Posts, Vegan Fitness

Tags: exercises, functional training, vegan fitness, vegan muscle

3 Comments

My Top 3 Exercise “Playlist”!

I often get asked what my favorite exercises are, and while there are too many great exercises out there to choose from, if I had to narrow down my favorites, these would make the top 3 list!

Thanks to my friend and Humane League Atlanta Office Director, Chris Guinn, for the topic idea BTW!

1. Deadlift:

In my opinion this is hands down the best exercise you can do. It requires a lot of coordinated muscular effort to perform properly, is fantastic for strengthing the entire backside of the body and torso (i.e. core), and requires no special equipment – just a bar and a bunch of iron plates. In addition the deadlift is a very safe lift to perform as missing a deadlift has far fewer potential dangers than missing a squat or bench press. Plus there is just something raw and awesome about ripping a heavy barbell off the ground!

2. Pull-Up:

The pull-up is king of the upper body exercises as far as I’m concerned. I see way more people opting for the easier to perform lat pulldown. Pulldowns will not give you the same mid- and upper-back development as the pull-up. If you want to jack up your pull-up numbers here’s a simple plan. Test your max number of reps. Now do a set of half your max in-between sets of all your other exercises in your workout. If you can only do 4 pull-ups in a row, do a set of 2 between sets of all your other exercises. If you have 20 sets of exercises in your training session, you will end up knocking out 40 pull-ups throughout your workout. Do this for a few weeks then retest your max, you’ll be pleasantly surprised!

3. Kettlebell Clean and Press:

The kettlebell clean and press can be performed with 1 or 2 kettlebells and is one of the biggest “bang for your buck” kettlebell exercises you can do, as it works almost every muscle in the entire body. Kettlebells are a great addition to any strength and conditioning or fitness program and can be used almost anywhere. Sometimes I drag a kettlebell or two to the park and do a lighter weight conditioning workout outside if I want to get out of the gym for a bit. Kettlebells are great to keep at your house too in case you can’t get to the gym and need an efficient and effective full-body workout.

Photo credit Dani Taylor.

While these are the exercises that made my top 3 list, I certainly wouldn’t neglect exercises like full squats, various presses and pulls, and direct abdominal work; but putting a lot of hard work into my top 3 favorites will provide huge improvements in functional strength.

Stay Strong AND Healthy!

-Scott

12 Aug 2015

Steve Magers

Going Vegan Tips, Guest Blog Posts, Traveling Vegan

Tags: going vegan tips, vegan breakfast, vegan diet plan, vegan travel

2 Comments

Vegan Breakfast on the Road: How to Get Creative!

Ever try to get a healthy, filling, vegan breakfast on the road?

It’s not often that you spot a “Lily’s Organic Diner” or “Wildflower Kitchen” on the exit food signs. You are more likely you see Aunt Sarah’s Pancakes or Denny’s where a standard breakfast is steak and eggs, and a side of fruit bathed in syrup. Far from a healthy vegan breakfast!

On my last road trip my carnivore friends picked Waffle House. As we pulled up to the restaurant, I wondered if there would anything for me to eat given that I’m on a vegan diet plan. I wasn’t surprised that there was no scrambled tofu on the menu. There was hash brown potatoes though. That’s a start!

After making sure the potatoes were cooked in vegetable oil, I asked if the hash browns could be the start of some sort of potato-based omelet, adding the standard omelet fillings… peppers, onions, mushrooms. The waitress got into it. Then the cook got into it!

When my plate arrived it was a good-looking, tasty, filling, vegan (so far as I could tell) dish… a double order of hash browns folded over the veggie center. Yes, a bit greasy, but it was Waffle House.

I find that sometimes when you challenge restaurant staff with your “special needs”, they rise to the occasion and your dining partners say, “That looks better than anything on the menu!”

Have you had a similar experience getting creative for vegan breakfast on the road? I’d love to hear!

– Steve

Photograph: Felicity Cloake

05 Aug 2015

Ron Badach

Guest Blog Posts, Vegan Recipes

Tags: gourmet vegan recipes, healthy vegan dishes, kale recipes, salad recipes, vegan diet plan, vegan recipes

1 Comment

Mixed Kale Salad with Rosemary Ciabatta Croutons and Lemon Poppy Vinaigrette

Utilizing your local Farmers Markets is one if the best ways to taste the wonders of the summer growing season as part of your vegan diet plan.

We picked up tender Red Russian and green kale, organic radishes, fresh blueberries and basil. Even garlic scapes made a rare appearance! We combined all these fresh ingredients and topped with sliced almonds and rosemary ciabatta croutons. The slightly sweet lemon poppy vinaigrette brings together this summer salad sensation.

Mixed Kale Salad with Rosemary Ciabatta Croutons and Lemon Poppy Vinaigrette

Serves 4

Ingredients:

For the salad:

2 cups green kale, stems removed, chopped
2 cups red Russian kale, stems removed, chopped
1 cup organic blueberries
1/3 cup sliced raw almonds
1/2 cup radish, thin slice
3 garlic scapes, fine chopped
Small handful fresh basil, rough chop
2 cups ciabatta, 1-inch cubes
Few springs of rosemary, chopped
Salt and pepper to taste

For the dressing:

2 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
Zest of ½ a lemon
1 tsp agave nectar
½ tsp poppy seeds
Pinch of salt
Pinch of black pepper

Directions:

Chop ciabatta into 1-inch cubes and chop rosemary. Heat sauté pan on med-high then coat with olive oil. Add ciabatta and rosemary, toss a few minutes until browned then set aside.

Add all ingredients for dressing in a mixing bowl and whisk together.

Prep kale, basil, radishes and garlic scapes as noted in salad ingredient list. Then combine all salad ingredients in a large mixing bowl along with croutons and toss well.

Gently coat salad with dressing and toss. Garnish with more croutons and serve immediately. Enjoy!

Tips:

Feel free to substitute with seasonal fruits. Use garlic scapes when they are available!

Watch Ron prepare the dish on his Ron Badach Callicoon Kitchen YouTube channel!

31 Jul 2015

Julia Veli

Guest Blog Posts, Vegan Fashion

Tags: cri de cuer, international vegan fashion, peta, vegan footwear, vegan products, vegan shopping

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Vegan Fashion Friday Features Cri De Coeur

Cri De Coeur is a Pet- approved vegan footwear line out of France and was the winner of Most Stylish Women’s Heel by Peta for 2014.

Established in 2008 by Gina Ferraraccio and Julie Dicterow, the name means “cry from the heart” which represents their “heartfelt desire to change the face of the fashion footwear and accessory markets by providing stylish, contemporary products that are ethically produced from harvest to high-street.” They use materials such as recycled plastic, organic cotton and hemp in their beautiful designs…doesn’t hurt that they have celebrity fans such as Anne Hathaway, Alicia Silverstone and Elle Fanning. You can shop these chic cruelty-free booties, flats, sandals and pumps on their website. Enjoy!

As you can see I’m quite fond of many styles… 😉

– Julia

28 Jul 2015

Jane Dizon

Going Vegan Tips, Guest Blog Posts

Tags: conscious living, dating a vegan, vegan lifestyle, why vegan

2 Comments

Top 5 Tips To Successfully Date a Vegan

Wondering if it’s possible for a non-vegan and a vegan to date… successfully? Valid question!

So, you met this girl or guy. At first sight, there was this spark — a connection. Call it magic, call it fate. You know instinctively that you’ve found THE ONE; then you hear these words,“I’m Vegan.”

Will you freak out and have sudden flashbacks of your happiest omnivore moments, just before you bid farewell to them? Or, will you think of that moment as a chance to expand your horizon, and not perceive this as a wall between the man or woman you like and your meat feast dreams? I completely understand if you thought of the first scenario as the most plausible response, but dating someone who is vegan doesn’t mean you need to be one. Is there a chance for non-vegans and Vegans to be together? Heck, absolutely, 100 percent, no doubt, yes! Will it be a walk in the park? No. Can I still eat bacon? Of course! Can I still eat bacon in front of my date? If you will not rub it in the face of your date that you’re eating something that used to have eyes, I don’t see why not.

This image is free for personal and commercial use. No attribution required. Source HERE

Before you read any further, let’s set something straight. Not all vegetarians are the same. To give you a head start understanding the different types, read this. Now that we’ve settled that, here are five tips to successfully date a vegan. Number two is especially important.

1. For your first date, take your vegan date to a vegan restaurant.

First dates are a big deal. You would want to make a good impression on your date. So, it is highly advisable you take your Vegan date to a Vegan restaurant and steer clear of meat-serving ones for your first date. Okay, okay. I hear you saying, “You said I don’t have to be a Vegan to date one, what now??!” — Yes I know, but hear me out. By initiating to dine in a Vegan restaurant, you’re not only showing your respect for your date’s Vegan lifestyle, you’re also implying how open-minded and selfless you are. It’s also a great opportunity for you to know them better in a place they are familiar with and try something different, for romance’s sake. LeoLin Lopez from The Vegan Woman, recommends websites like Happy Cow and Yelp to find the perfect restaurant for your first date.

2. Stay true to yourself — don’t fake it!

It’s one thing to respect and appreciate their lifestyle, and another to keep it real to yourself. Don’t say things your date wants to hear. Don’t create another version of you that you think your date will like. Again, it will not be a walk in the park and will involve a lot of compromising, conflicts about vegan ethics, and discussions about what is and what is not. The only way to go about this is creating an open line of communication. Lay out all your cards, and meet halfway. Relationships are all about the give and take game. And that context can be applied regardless of food preference.

3. Be mindful of your questions.

As sensitive and considerate you are when you talk about religion, politics, exes, and bowel movements, same goes with the following questions you should never ask a Vegan on your first date:

“Where do you get your protein from?”
“What’s the point of eating fake meat?” Then you try to be clever and ask, “Can’t you just eat real meat?”
“Plants are living things too right? Why do you eat them?”
“Don’t you miss eating meat? Followed by, “You’re missing a lot!.”

If you’re that curious to know the answers, I have one word for you — Google! Familiarize yourself with all the vegan basics (SexyFitVegan.com covers most of them too) like:

Then, to be on the safe side, ask him or her first why they went vegan. Let them feed you the details and from there, you have a good standing point for your follow-up questions.

4. Forget everything you know about Vegan.

Going vegan is a personal choice. It’s not pop culture and definitely not something you decide overnight. Sure you have read hundreds of articles about veganism but it’s a different story when you hear it from someone who actually lives and breathes the lifestyle. So when you go out with a Vegan, don’t bring your pre-existing notions and start listening instead.

5. Keep an open mind and mouth.

Vegans are often mislabeled as forum-trolling, angry, animal rights activists, who miss out on the good stuff in life. They are veggie lovers and carnivore haters who don’t care about flavour as long as it’s meat-free. In reality, they probably understand flavour and good food more than you. And since vegan is a way of living that’s not just limited to food preference, but also ethical beliefs and principles in life. If you’re not into that kind of thing, no worries. Don’t mock and don’t judge people who are deeply passionate on what they believe. Instead of questioning their lifestyle, appreciate their choice of living healthy. Best way to know if this is something you’ll consider? Give their cooking a shot. You’ll never know, that could be your turning point.

A guest post by Jane Dizon, nurse, health and nutrition enthusiast, and blogger at Gym and Fitness, Australia’s favourite online retailer of treadmills and strength equipment.

Header Photo Credit: Karine Basilio

22 Jul 2015

Scott Shetler

Going Vegan Tips, Guest Blog Posts, Vegan Nutrition, Vegan Product Reviews

Tags: amino acids, beyond meat, fitness, health, nutrition, plant-based, protein, strength training, vegan

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Fine! I’ll tell you where I get my protein from!

The “How do you get your protein?” question is easily the most frequently asked question I get asked when someone finds out I’m a vegan.

We’ve all heard it. Immediately everyone becomes a protein expert. Sometimes I want to answer them the way Batman answers Robin…

Protein is so overrated it’s not even funny. Research shows that a sedentary individual needs about 0.8 grams per kg of bodyweight per day. Research further shows that hard strength training athletes need around 1 – 1.5 grams per kg of bodyweight per day. For me, weighing around 185-190 lbs (84-86 kgs) this is 84 – 129 grams per day. This is very easy to get from a whole food, plant-based diet.

Just out of curiosity I tracked my nutrients for a period of about 4 days and found that on days I did not use any supplemental protein powder I was getting around 90-100 grams of protein, and on days I did use a protein drink (generally I have one a day after my strength training sessions) I was getting an extra 20-30 grams for a total of 110-130 grams of protein per day, right in-line with the recommended 1 – 1.5 grams per kg of bodyweight.

Personally I can’t stand tracking macros, and according to my friend Matt Ruscigno, a registered dietitian and ethical vegan, if you are eating a wide variety of whole foods and consuming enough calories to sustain your activity level you will get enough protein.

Now, consider the average American’s high protein, high fat, high processed carbohydrate diet – do you honestly think anyone is walking around in danger of a protein deficiency?

My Favorite Sources of Plant-Based Protein:

1. Beans and legumes – not only are they loaded with protein and other beneficial phytonutrients they are a great source of fiber.

2. Nuts and nut butters – I’m sorry, but if you don’t like a good ol’ fashioned PB & J sandwich you and I cannot be friends.

3. Tofu and tempeh – a perfect addition to stir-frys and soups, or you can be like my good friend, animal rights activist, and Team Plantbuilt powerlifter Mike Wolf and just eat a block of tofu on two slices of bread and call it a sandwich. The guy benches well over 300 lbs so I’m not going to argue with him.

4. Beast Burgers and other Beyond Meat products – I was fortunate enough to be asked to be a member of Beyond Meat’s Pro-Team so I’ve gotten my fair share of their stuff, and I honestly have to say that Beast Burgers are the BEST plant-based burger I’ve ever eaten. Try them for yourself and feed YOUR beast! All of their products are amazing!

5. Plant-based protein powders – don’t rely on powder as your main source of protein. Eat food first and foremost. However a good plant-based protein powder can make it easier to ensure you are getting all of your essential amino acids and hitting your daily protein requirements. Again, if you are eating enough calories from whole foods to sustain your activity you don’t need to supplement. I do believe that a protein drink taken post training is a great idea though, since liquid digest more quickly than solid food. I do think it is a good idea to combine your protein powder with a good carbohydrate source, some studies have shown that 1g of protein to 2-4g of carbohydrates is optimal for muscle recovery and glycogen replenishment post-training. Some of my favorite protein powders are Plantfusion, Vega, Health Force / Warrior Force, Garden of Life Raw, and I recently tried Sprouts Farmers Market brand vegan protein blend.

Hopefully this gives you some good ideas of plant-based protein sources the next time your favorite omnivore is assaulting you with the protein questions and comments, or you can just do what Batman did to Robin and bitch-slap them.
Stay Strong AND Healthy!

-Scott

13 Jul 2015

Kirsten Mitchell

Going Vegan Tips, Guest Blog Posts, Vegan Product Reviews

Tags: vegan diet plan, vegan food list, vegan products, vegan protein, vegan swaps

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My Favorite High Protein Vegan Products

There are so many high protein vegan products on the shelves it can be hard to choose which ones to try first, so today I’m sharing my favorites to give you all a place to start!

When I first became vegan my weight fluctuated a lot because I was eating too many processed foods. If it was vegan, I ate it, regardless of the amount of sugar, white flour, chemicals or bad fats in it. I soon realized that simple, clean and unprocessed was the way to go and these days I mainly stick to a diet of fruits, vegetables, legumes and seeds. But there are some amazing high protein vegan products out there that I use to supplement my diet. These are my favorites!

Field Roast:

Until I discovered Field Roast I had never found a veggie dog or sausage that I liked. These I love! The Smoked Apple Sage is my favorite but they also come in Italian and Mexican Chipotle. Each sausage is 240 calories and has 11 g of carbs and 26 g of protein. They come fully cooked and I often chop one up and toss it in a salad to get an extra protein and flavor boost. Field Roast also makes a host of other great products which you can check out at www.fieldroast.com. Apparently their Vegan Chao Cheese is amazing (unfortunately not yet available in Canada).

Simply Protein Chips:

Finally a high protein, vegan, savory snack! With 15 grams of protein and just 140 calories you can’t go wrong with these. Available in BBQ Tomato (my fav), Spicy Chili, Herb, and Sea Salt and Cracked Pepper.

Gardein Turk’y Cutlet:

Gardein really is the gold standard when it comes to vegan meat substitutes. I honestly don’t know how they do it, but this cutlet tastes like a turkey cutlet…but better! Kids love it and I am sure you could fool a few meat eaters with it too. I actually served this as my protein last Christmas dinner and it was a huge hit. Two cutlets are 260 calories with 19 grams of carbs and 22 grams of protein.

Special K Protein Cereal:

Ok, I’m not proud of this, but I have basically had a bowl of cereal every night before I go to bed for the last 20 years of my life. Not while this is NOT a habit I would recommend, if you have a cereal weakness like me, I think Special K protein is your best bet. A 1 C serving has 190 calories, 33 grams of carbs and 10 grams of protein. I find it very satisfying so I usually have a smaller portion than that. It has a very slightly sweet vanilla flavor that is good on it’s own or with added fruit.

These are my favorites…what are yours? I would love to hear about what products you sexy fit vegans love!

Kirsten 🙂

Cover photograph courtesy of espnW

10 Jul 2015

Elisa B

Guest Blog Posts, Vegan Fashion, Vegan Product Reviews

Tags: cruelty free apparel, cruelty free fashion, vegan fashion, vegan leather handbags

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Vegan Leather Handbags: Everything You Need To Know!

Are you still tied to the belief that vegan leather is a poor alternative to real leather?

Unfortunately, this belief is so widespread even vegans have fell for it. We grew up in a world that told us that real leather is the best thing for creating accessories. They told us it’s natural, it’s sustainable and it’s the most durable option for shoes, belts, and handbags. Of course, this might have been true until 10 years ago, but it’s not the case anymore.

I strive to use only cruelty-free products in everything I do, use and wear, but I also happen to be a fashion enthusiast. Have you ever felt discriminated by the fashion industry? How many times did you see those enticing designer handbags and wished they were cruelty-free vegan leather? I felt all this was very unfair and discriminating for vegan fashion lovers (of course it is mostly unfair for the animals, but that’s a whole other post!). I felt discriminated until I started doing my research and found some amazing vegan leather handbag brands.

Vegan Leather and Sustainability

I want you to know that it’s absolutely possible to wear high-end accessories as a vegan today: you can totally keep the style and ditch the cruelty, regardless of what luxury designers are trying to persuade you of.
Research and studies have made it possible to come up with materials that last just as long (if not longer) than leather, and that are far more sustainable and ethical.

One of the main issues with vegan leather until not so long ago was the sustainability of the materials involved. The vast majority of vegan leather handbags you find in high street shops are just cheap looking, poor quality PVC (i.e. plastic) products. These cheap materials make the act of not using real leather less sustainable for many reasons:

Cheap fake leather will start to crack after a few months (which will create more waste)
A lot of alternatives to leather are made with non-sustainable materials like PVC (non-recyclable)
Many fake leather handbags are produced in developing countries where workers are exploited and exposed to toxic substances

No wonder we believe that alternatives to leather are cheap and useless: that’s what we have been used to for years. But things have changed now. Many brands have taken the cruelty-free and sustainable pledge, as well as striving to be as ethical as possible. Most vegan brands are also environmentally-friendly and good to people.

Don’t be fooled by leatherette, pleather, fake leather and so on: look for quality cruelty-free and ethical brands that tick all the boxes for your standards.

Here are some materials you should look for when buying vegan leather handbags, totes and accessories:

Canvas
Glazed cotton
Recycled PET
Recycled rubber
Polyurethane (Biodegradable)
Cork
Ultrasuede
Ultraleather

Avoid PVC, as it’s the most polluting material used for vegan leather handbags. If you already keep real leather out of your closet and shoe rack because it involves suffering and killing of many innocent animals, you should also consider continuing to avoid it because it’s neither sustainable nor ethical.

Non-Sustainability of Real Leather

The truth of the matter is that the fashion industry has tricked you into believing that real leather production is “all-natural” and cool for people and for animals. But it’s not. I’m sure you’re already aware of the fact that animals (not only cows: at least other 16 species are exploited for their skin) suffer from cruel farm treatments like overcrowding, confinement, deprivation, castration and dehorning.

More than 60% of the world leather production comes from India, China, Pakistan, and Bangladesh. It’s cheaper, they don’t have many laws regarding the fair treatments of animals, and workers are underpaid and often work in dangerous conditions.

Despite being a “natural” product, leather is not biodegradable and not recyclable; Therefore, it is not sustainable. The tanning process involves chemical dyes, formic acid, formaldehyde, and chromium. Even if adopting “vegetable tanned leather” (which many brands are doing lately), this material is still not sustainable: the leather industry is intertwined with the meat and dairy industry, and together they are the first cause of global warming, deforestation, and water waste.

Quality Vegan Leather Handbags

The existential question now is: where to find beautiful cruelty-free handbags? GUNAS is a perfect example of high fashion, zero cruelty and sustainability in the accessories word. Ethics and sustainability are the core founding principles of GUNAS: this idea totally matches my standards, because a brand can’t truly be cruelty-free if it’s still cruel to people and the planet. Besides being 100% free of animal by-product, these vegan leather handbags are made using sustainable fabrics like coated canvas, polyurethane, ultraleather, ultrasuede and recycled polyester. For some specific bags, they also use upcycled upholstery that would have been discarded into landfills otherwise. For metal parts, they use a mix of recycled metals (lead and nickel free). Last but not least, GUNAS designs are elegant, neat and they are no less than their real leather cousins.

Below is a selection I made of my favorite GUNAS vegan leather handbags for every occasion.

EVERYDAY ERRANDS

MELROSE Tote by GUNAS

NAOMI Tote by GUNAS

WORK

HENRY Laptop Brief by GUNAS

MONARCH Tote by GUNAS

WEEKEND GETAWAY

COUGAR Vegan Backpack by GUNAS

PARIS Vegan Duffel Bag by GUNAS

NIGHT OUT

RIDLEY Cross Body Clutch by GUNAS

EMILY Clutch by GUNAS

There are plenty of other brands to quench your thirst for awesome vegan leather handbags that are also ethical and sustainable. Have a look at Matt & Nat, Cycochik, Angela & Roi, Hipsters for Sisters, Freedom of Animals, BAREL Ethical Luxury, Pansy Maiden.

This article was written by Elisa B, founder of the alternative and cruelty-free fashion blog StyleBizarre.com and author of Your Cruelty-Free Wardrobe eBook. You can find more info about leather alternatives on my ebook, as well as many alternatives to silk, wool, fur and down. Elisa is a costume designer, a fashion & lifestyle blogger and a yoga enthusiast. She has a vision: the human race is living on a healthy planet while not harming any other living creature, including other humans. She’s determined to fulfill this vision and spread the love through her blog and her books. Get her book here.

06 Jul 2015

Ron Badach

Guest Blog Posts, Vegan Recipes

Tags: gourmet vegan recipes, healthy vegan dishes, tofu, vegan diet plan, vegan protein, vegan recipes

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Black and White Sesame Crusted Tofu over Peach and Tomato Salad with Balsamic Vinegarette

Vegan Sesame Crusted Tofu - Peach & Tomato Salad

When fresh summer white peaches and ripe tomatoes join forces great things are about to happen to your vegan diet plan…

This incredible seasonal combo serves as the base under our slightly-spicy black and white sesame crusted tofu. An elegant vegan dish for your sophisticated guests that is both impressive and oh so simple!

Serves 4

Ingredients:

Peach & Tomato Salad
3 organic white peaches, thin sliced
3 organic red vine tomatoes, cut into bite size cubes
1 shallot, fine chop
1 jalapeño pepper, seeded and minced
½ orange bell pepper, cut bite size pieces
1 bunch cilantro, rough chop
1 lemon juice and zest
2 tbsp extra virgin olive oil
Pinch Kosher salt

Sesame Crusted Tofu
1 block organic extra firm tofu, drained
¼ cup Dijon mustard
3 tbsp gluten free panko bread crumbs
2 tbsp white sesame seeds
1 tbsp black sesame seeds
Pinch crushed red pepper flakes
Canola oil
1/2 tsp fresh black pepper

Balsamic Glaze
2 cups balsamic vinegar
1/2 cup brown sugar

Before you Begin
Press tofu for at least 30 minutes to allow water to drain out.

Step One:
Prep peaches, tomatoes, shallots, jalapeño pepper, bell peppers and cilantro as noted in ingredient list. Combine all in a large bowl. Then add the zest and juice of lemon and olive oil. Toss gently, salt to taste then set aside.

Step Two:
In a medium saucepan combine 2 cups balsamic vinegar and ½ cup of brown sugar. Bring to a boil, stirring constantly. Then lower heat and simmer about 20 minutes. Remove from heat and allow to cool to room temperature.

Step Three:
Slice tofu into half inch slices. Then on a large plate combine panko, black & white sesame seeds and crushed red pepper and mix well with a fork. Holding tofu gently, spread a light coating of Dijon mustard on one side and place face down in panko mixture. While tofu is in the panko, gently coat the other side and flip to coat. Repeat until all tofu slices are coated.

Step Four:
Coat sauté pan with canola oil then heat over a med/ high heat. Gently lay tofu in pan and cook 1 to 1 ½ minutes on each side until browned. Remove from pan and set aside.

Step Five:
Drizzle balsamic glaze over a white plate. In the center spoon a half cup of the peach & tomato salad. Diagonal slice the tofu (2 whole pieces) and gently top onto the peach & tomato salad. Finish with with a pinch of salt and garnish with chopped cilantro. Enjoy!!

Tips:
Watch me prepare the dish on Ron Badach Callicoon Kitchen!

Category Archives: Guest Blog Posts

We hear conflicting information about “good fats,” “bad fats,” and the amount of fat we should consume as part of a healthy diet all the time… so what are the facts?

How much omega-3 and omega-6 do we need to consume in the diet?

I often get asked what my favorite exercises are, and while there are too many great exercises out there to choose from, if I had to narrow down my favorites, these would make the top 3 list!

1. Deadlift:

2. Pull-Up:

3. Kettlebell Clean and Press:

Ever try to get a healthy, filling, vegan breakfast on the road?

Utilizing your local Farmers Markets is one if the best ways to taste the wonders of the summer growing season as part of your vegan diet plan.

Mixed Kale Salad with Rosemary Ciabatta Croutons and Lemon Poppy Vinaigrette

Ingredients:

Directions:

Tips:

Cri De Coeur is a Pet- approved vegan footwear line out of France and was the winner of Most Stylish Women’s Heel by Peta for 2014.

Wondering if it’s possible for a non-vegan and a vegan to date… successfully? Valid question!

1. For your first date, take your vegan date to a vegan restaurant.

2. Stay true to yourself — don’t fake it!

3. Be mindful of your questions.

4. Forget everything you know about Vegan.

5. Keep an open mind and mouth.

The “How do you get your protein?” question is easily the most frequently asked question I get asked when someone finds out I’m a vegan.

There are so many high protein vegan products on the shelves it can be hard to choose which ones to try first, so today I’m sharing my favorites to give you all a place to start!

Field Roast:

Simply Protein Chips:

Gardein Turk’y Cutlet:

Special K Protein Cereal:

Are you still tied to the belief that vegan leather is a poor alternative to real leather?

Vegan Leather and Sustainability

Non-Sustainability of Real Leather

Quality Vegan Leather Handbags

EVERYDAY ERRANDS

When fresh summer white peaches and ripe tomatoes join forces great things are about to happen to your vegan diet plan…

This incredible seasonal combo serves as the base under our slightly-spicy black and white sesame crusted tofu. An elegant vegan dish for your sophisticated guests that is both impressive and oh so simple!