Potatoes!

Potatoes may not be the healthiest of the root vegetables, but certainly can provide a satisfying snack or side dish.

Garlic Chive Smashed Potatoes

Buttery, garlicky, mashed potatoes!

Ingredients:

• 1 lb. red skin potatoes                               ($2.30)
• 1 cup vegetable broth                                ($0.70)
• 4 tbsp. Earth Balance buttery spread       ($0.30)
• 3 tbsp. chopped chives                             ($0.12)
• 1 medium clove garlic                                ($0.24)

Preparation:

Bring a large pot of water to a boil. Scrub and rinse the potatoes and chop them into small pieces. Add the potatoes to the boiling water and cook for 30 minutes covered stirring occasionally. Drain the potatoes and add them back to the pot. Peel and mince the garlic and smash it with a pestle and mortar or the blade of a large cutting knife. Chop the chives into small pieces. Add the garlic, chives, vegetable broth, and buttery spread. Mix well to distribute the ingredients evenly. Serve with salt and pepper to taste! 

Earth Balance offers an amazing butter alternative. It tastes, looks, and even MELTS like butter! I cannot praise this product enough. They even come in different varieties: Original, Olive Oil, Soy Free, Omega 3, Soy Garden, and Organic Whipped! All are vegan, 0 grams trans fat, and certified non-GMO! 

The vegetable broth in the potatoes will give them a deep, rich flavor and add some creaminess to the texture. Inexpensive, easy, and delicious, these potatoes will 'smash' any side dish at a potluck or gathering for only $3.66! 

Baked Sweet-Potato Chips

Ingredients:

• 2 large sweet potatoes            ($2.06)
• 2 tsp. thyme                             ($0.08)
• 2 tbsp. extra virgin olive oil    
• 2 tsp. garlic salt

Preparation:

Pre-heat the oven to 400°F. Scrub and rinse the sweet potatoes and cut them into thin slices. Lay them on a baking tray wrapped in aluminum foil. Drizzle some olive oil over the slices. Sprinkle the thyme and garlic salt on top. Place the chips in the oven for 10 minutes. Take them out and flip them over, adding more garlic salt and thyme. Place in the oven for an additional 10-15 minutes or until the edges become crisp and browned. You now have a delightful snack for only $2.16! 

Arrange the slices evenly to bake correctly

Crispy sweet potato chips!

Did you know?

Sweet potatoes may be the most healthy variety of potato; a one cup serving contains 4 grams dietary fiber, 2 grams protein, 377% DV Vitamin A (beta-carotene), as well as Vitamin B-6, Calcium, Magnesium, tryptophan, potassium and Vitamin C! They are also rich in complex carbs.

Sweet potatoes also have a very low glycemic index, which means they do not raise blood sugar levels. This is very important for people with Diabetes or others who monitor blood sugar. Diabetics may enjoy the sweetness of a sweet potato without worrying about needing a shot!

As with most vegetables, fruits, and roots, the skin is where most of the vitamins and minerals reside. Leaving the skin on the sweet potato will ensure the most nutrition possible. Another way to absorb the most nutrients is actually adding a small amount of oil. Beta-carotene is fat soluble so when mixed with the fat from oil, the human body absorbs is very efficiently. 

Beta-carotene also combats the free radicals within the body. This not only reduces the risk of cancer, but protects the skin from aging quickly. Expensive skin care products like retinol and retinoic acid are derived from beta-carotene; sweet potatoes are a great, inexpensive way to care for the skin! 

When the body is stressed, it requires more potassium; the high potassium content in sweet potatoes will alleviate muscle tension and soreness. 

Growing sweet potatoes is easy! Requiring only 100 days without frost or snow, these crops make a great starter for a beginner garden. There are very few diseases they are susceptible to so they require very little cultivation and pesticides. Start saving on groceries by growing your own sweet potatoes! 

Pasta Caprese

Leave it to the Italians for great food. They did it again with an amazing pairing of flavors known as Insalata Caprese. I took this classic recipe for a salad and made it into a delicious pasta dinner. 

Purple Basil with Cavatappi pasta

Ingredients:

• 1 box of whole grain pasta     ($0.99)
• 1 jar of pasta sauce                ($1.25)
• 1 bag of vegan mozzarella     ($2.56)
• 3 tbsp. minced basil leaves   ($0.30)

Preparation:

Add your favorite style pasta to boiling water until al dente. Mince the basil leaves into fine pieces and add them to a saucepan with the sauce on medium low. When the sauce starts to bubble, pour it over the pasta. Add the mozzarella on top and garnish with a basil leaf or two if desired. For only $5.01, feed 4 impoverished vegans a delightful dinner with an hint of Italy. Buon Appetito!

Melty vegan mozzarella over spaghetti and basil

This is my favorite cheese-like brand, daiya

Did you know?

Cheese. Glorious, delicious, melty, savory, incredible cheese. Humans love cheese. I am a vegan and I love cheese; however, cheese is the secret villain behind certain cancers and diseases. Cancer is just one of a plethora of reasons to slay your cheese addiction. The meat and dairy industries are very closely intertwined. In fact, they are actually the same industry. The animals-are-food industry. This industry is literally killing our planet, the people on it, and an obscene number of innocent animals that would otherwise serve a better purpose than decomposing in stomach acid. So, how bad is cheese for the human body?

Today's dairy milk is exceedingly rich in natural bovine estrogen compounds. This has resulted from the cows being milked 300 times per year, which causes the cow to produce more estrogen and thus more milk, more often. Pregnant cows are milked too, causing additional excess estrogen to end up in the milk. Leading nutritionists connect these estrogen compounds in the milk we consume to breast, prostate, and testicular cancer. There are opiate compounds in milk called casomorphins. Being an opiate, they are literally addictive. The purpose of them in dairy milk is to bind the baby calf to the mother with a special bond. How weird is it that humans are now addicted to dairy with the special bond of a mother cow? 

Dairy cows live their ENTIRE lives in the same cramped position

Over-milking and growth hormones cause utters to enlarge

Cows may be left dead for days, decomposing on the dirty floor

Cows farmed for consumption live in dairy farms. The males are sent directly to get pumped full of growth hormones and slaughtered for beef. Females are milked dry and forcefully inseminated, while their calves are taken from them to be pumped with growth hormones and milked just like their mothers. After the cows are useless for dairy, they are sent to the factory for their beef. The two industries are codependent and are taking up an increasingly vast amount of resources to feed, house, slaughter, and repeat. These resources could very well be used to end world hunger. The methane produced by cows is tearing our atmosphere apart, one hamburger at a time. There is so much more on this subject than can fit in a single blog post, but take the time to educate yourself before diving into a delicious bowl of mac and cheese. There are plenty of vegan alternatives to dairy. Check it:

Food is Power - for vegan alternatives to milk, butter, cheese, and eggs

Vegan Health - for information on negative health risks of animal products

Compassionate Cookbook - for encouragement, recipes, and information about veganism

Opiate Addiction - for more information about addiction 

Kale Chips

"Eww...kale!" you may say. Do not be fooled by this dark green, curly, spiky leaf! Kale is delicious. Even the most veggie-hating, meat munching person loves a nice big bag of salty, fatty potato chips; well, kale is the new potato! I make my kale chips by placing one cup of sliced kale leaves in a large mixing bowl. Drizzle some extra virgin olive oil over the leaves and add some garlic salt on top. Toss the leaves to spread the oil and salt evenly. Place on a baking tray in the oven at 350° for 20 minutes. 

Sliced, seasoned kale ready to be baked

Arrange the kale evenly on the baking tray

Seriously, these kale chips will fool you. They crisp very nicely and they taste amazingly fresh. I naturally love the taste of green veggies, but even for the picky eater, baked kale with salt and oil is an incredible treat. At Trader Joe's, a huge bag of Organic Tuscan Kale runs about $2.28 and will yield 4 servings kale chips. I challenge you to find a bag of potato chips that will nourish you and satisfy your snack craving for only $0.57. It is pre-sliced and very convenient for kale chips. You could also buy a head of kale and slice it yourself. 

Did you know?

Kale is marvelous. Grouped with other green vegetables like broccoli, cauliflower, collard greens, and brussels sprouts, kale is jam packed with vitamins and minerals. High in beta carotene, vitamins C and K, and calcium, kale also contains 2 grams of protein and dietary fiber per 1 cup serving. The anti-cancer properties of kale are simply mind-blowing. Indole-3-carbinol encourages DNA repair in cells and blocks the growth of cancer cells. Steaming kale actually increases the bile acid binding properties that lower cholesterol and decrease the absorption of fat. Baking kale actually alters a chemical in the green that affects the thyroid; people with hyperthyroidism can eat kale chips without a worry that their condition will be affected.

Put down the store bought, greasy, fried potato chips. Make your own delectable, healthy chip alternative with kale! 

Veggies!

To my surprise, my fabulous boyfriend made me an amazing veggie dinner! Green veggies, steamed and sautéed to perfection make up the entrée. A colorful collection of spinach and peppers comprise the perfect pre-dinner salad.

Salad ingredients:

• 1 handful baby spinach     ($0.12)
• 3 tsp. strips red pepper    ($0.19)
• 2 tsp. sliced red onion      ($0.06)
• 2 tsp. sliced tomato         ($0.14)
• 3 slices cucumber            ($0.15)
• 1 tsp. balsamic vinegar   ($0.22)

Entrée ingredients:

• 1 cup brussels sprouts   ($1.49)
• 1 cup broccoli                  ($0.24)
• 1 tsp. garlic salt

Preparation:

Layer the salad veggies in a bowl. Drizzle some balsamic vinegar over the top and enjoy. Bring a medium saucepan halfway full with water to a simmer. Add the greens and some olive oil. Cover and simmer until the veggies are tender. For softer veggies, simmer longer. Top the greens with some garlic salt and enjoy! This super-colored, super-flavored meal will only cost $2.61, but will have your whole body quiver in delicious nutrients. 

Balsamic vinegar over fresh vegetables

Seasoned, steamed green veggies!

Did you know?

Balsamic vinegar has been a tradition in Italy since the Middle Ages. In Modena and Reggio Emilia, it was originally made from cooking white Trebbiano grapes down to a concentrate and left to ferment for a minimum of 12 years. The slow-aging process takes place in wooden casks to intensify the flavors. There are three classifications on balsmaic vinegar:

• Authentic traditional artisan balsamic vinegar, the only kind that may legally be described as Aceto Balsamico Tradizionale in the EU.
• Commercial grade balsamic vinegars produced on an industrial scale.
• Condimento grade products, which are often a mix of the two above.

If a balsamic has been aged 12 years, it earns a red label. For a silver label, it must age for 18 years. The highest gold label is only earned for balsamics aging for 25 years. Common woods for the aging casks include chestnut, acacia, cherry, oak, mulberry, and ash. Traditional balsamic vinegar is thick, dark brown, rich, and referred to as mosto cotto. Balsamic vinegar can be used in marinades, sauces, reductions, dips, and salad dressings. Enough about balsamic vinegar; where can you obtain this savory sauce? 

Home to Asheville, North Carolina, the Tree and Vine is a developing olive oil and balsamic shop that is independently owned and operated. They put a location on Union Avenue in Downtown Knoxville. These two locations have a vast selection of oils and balsamics available to taste before you purchase. If you bring your used bottle, they will give you a discount for recycling. They even have a bath and body line. This amazing local shop even offers a bacon flavored olive oil for the bacon-loving Southern American. (I tried it because it is actually vegan.) Their most popular balsamic is aged 18 years Chestnut, Juniper, Hickory and Oak casks. The Italians drizzle it on fresh fruit, cheese, cured meats, and even ice cream. Indulge in the traditional Italian flavor of balsamic vinegar to spice up any salad, sauce or entrée. 

Tofu Smoothie?

You read that correctly. This post is about a tofu smoothie! At first, this idea of adding a coagulated, fermented, soy bean curd into a delicious, refreshing, sweet smoothie seems strange. Adding a layer of creamy thickness, the tofu in the smoothie will enhance the texture while also adding protein! 

Ingredients:

• 6 oz. soft/silken tofu                  ($0.99)
• 6 oz. coconut milk                     ($0.26)
• 1 handful of baby spinach         ($0.12)
• 1 whole organic banana            ($0.11)
• 5 organic strawberries              ($0.43)
• 2 tbsp. chia seeds                     ($0.32)

Colorful and tasty ingredients

Packed with protein and loaded with lots of vitamins, this tofu smoothie is quick and easy to make. Smoothies are a great addition to breakfast, but also taste great after dinner as a dessert. 

Did you know?

Chia seeds are the new thing. It seems every nutritionist or health nut is up in arms about all of the health benefits and amazing facts about this tiny little seed. They are all correct. Chia seeds are amazing. Salvia hispanica is a flowering plant in the mint family and is native to southern Mexico and Guatemala. Our word chia comes from the Nahuatl word for oily: chian. Seeds from this annual herb have been cultivated since the ancient times of Aztec civilization. The colors are muddled; some are black, others white, brown, or gray. The white seeds are more rare, only occurring once in every ten seeds. This has driven the demand for the white seeds up and they cost more than black chia seeds. Nutritionally, the seeds are the same, but our society values ridiculous rarity and aesthetics over common sense. 

Chia flowers

Ancient Aztec cultivating the chia plant

According to the USDA, nutrition facts for these power packed seeds are: one ounce (28 grams) contains 9 grams fat, 5 mg sodium, 11 grams dietary fiber, and 4 grams protein, and a long list of vitamins and minerals. Good for the heart and blood pressure, these seeds contain omega-3 long-chain fatty acids. Right about now, you are probably thinking you have heard of chia seeds before. You are correct. 

REMEMBER THESE?!?

Chia seeds from chia pets are indeed the same seeds that are now marketed as a super food. If only you had eaten those seeds back when you were growing Garfield, or Bart Simpson out of a clay pot with salvia hispanica.

Vegan Alfredo

Smooth, creamy and savory, this vegan Alfredo sauce will send your tastebuds into a cheesy, buttery frenzy. It is hard to believe it is vegan because it actually tastes better than many non-vegan Alfredo sauces. 

Ingredients:

• 1 c. coconut milk                   ($1.82)
• ½ c. nutritional yeast             ($1.66)
• 1 medium clove of garlic       ($0.26)
• 1 tsp. dried basil                    ($0.05)
• 1 tsp. sea salt
• a dash of black pepper

Asparagus pairs very well with this creamy Alfredo sauce.

Preparation:

Peel and mince the garlic. Add all of the ingredients to a blender and blend until smooth. Heat on medium, stirring frequently until almost boiling. Continue to simmer 5 minutes or until the sauce starts to thicken. The longer the sauce boils, the thicker it will become. Pour over your favorite pasta. This quick and easy sauce costs $3.79 and will quickly become a new favorite. 

This recipe came from The Fitchen. They specialize in healthy eating that is "sometimes raw, usually vegan, always organic." 

Experiment with this recipe. Serve with some freshly steamed veggies or use a different herb or spice instead of basil.

Nutritional yeast is the secret ingredient in this recipe. While the coconut milk provides the creamy base, the nutritional yeast adds a fistful of flavor and nutrients like the B-complex vitamins. These vitamins, like Thiamine, Riboflavin, Niacin, and Pyridoxine, are hard to come by with a vegan diet. It is a magical product sent from above. This delicious seasoning can be used in sauces and as a topping for popcorn, potatoes, vegetables, rice, salads, and bread! BRAGG® Nutritional Yeast Seasoning has been around for over 100 years and can be found in most grocery and health food stores. 

Vegan Pizza! Vezza!

Seriously, is there anyone on this earth that does not enjoy a greasy, melty, savory slice of pizza? I doubt it. Satisfy your craving with a vegan take on the classic pizza. 

Ingredients:

• 1 ready-to-bake pizza dough                ($1.14)
• 1 cup of flour                                           ($0.02)
• 1 tbsp. extra virgin olive oil                    ($0.02)
• ½ of a red pepper                                   ($0.55)
• ½ of a yellow pepper                              ($0.43)
• ½ of a can black olives, drained            ($0.54)
• 1 cup of mushrooms, sliced                  ($0.66)
• 1 jar of pizza sauce                                 ($1.67)
• 1 bag of vegan soy cheese                   ($2.89)

Colorful veggie toppings! Get creative with your
favorite toppings for your vezza.

Preparation:

Pre-heat the oven to 450°F. Lay out some flour in a thin layer. Roll the uncooked pizza dough around in the flour to coat all of the outside surface. Flatten and spread the dough out. Coat the bottom of a baking tray with a drizzle of extra virgin olive oil. Place the dough on the tray, spreading it to all the edges. Spread the pizza sauce evenly over the dough. Sprinkle a light layer of cheese over the sauce. Add the veggie toppings evenly. Cover the veggies with the rest of the cheese. Place the vezza in the oven for at least 30 minutes. Soy cheese takes longer to melt than dairy cheese. Remove the vezza when the crust is golden brown and the cheese is melted. Let cool 10 minutes before slicing and serving.  Eat up!

Costing $7.92, this pizza will serve 4...or 2 starving, impoverished vegan college students. Eating out is the most costly manner of dining nowadays so enjoy how inexpensive it can be to make vegan alternatives to everyday omnivore food.

Did you know?

What could go better with vezza than an ice cold can of BEER?! Steel Reserve is a good beer for impoverished vegans because it is considered a high gravity beer. At 8.1% ABV, alcohol by volume, Steel Reserve is an inexpensive yet alcoholic beer. 

Beer is old. Traces of pots containing ancient beer have been traced back almost 5,000 years. Theories exist that the manna from the Old Testament of the Bible was actually a bread-based beer called wusa. I hope this is true because 40 years of walking around the desert can be miserable without any manna beer. Beer became an everyday staple for people of all social statuses in northern and eastern Europe during the Middle Ages. Grapes for wine were not easily cultivated there, so beer became the dominant adult beverage. Beer was consumed instead of water for sanitary purposes. The boiling required for the brewing process decontaminated the beer, so why not drink beer instead of contaminated water?

The Kalevala, a Finnish epic poem of collected oral traditions contains more lines about the origin of brewing beer than the origin of mankind itself. The patron goddess of brewing in ancient Sumer was called Ninkasi. In Egyptian mythology, the immense blood-lust of the fierce lioness goddess Sekhmet was only sated after she was tricked into consuming an extremely large amount of red-colored beer. She became so drunk that she gave up her hunt altogether.

If you are over the age of 21, feel free to enjoy (responsibly) a nice glass (or gallon) of beer with your vegan pizza. You will feel at least 80% more American, but 100% better about being cruelty-free! Save Animals, Eat Vezza.

Quick and Easy Vegan Stew

Described as 'ohmygod' good, this hearty stew was thrown together by my good friend Emily Moore. 

Emily's succulent stew

Ingredients:

• 1 can black beans                                   ($0.99)
• 1 can petite diced tomatoes                  ($0.62)
• 1 can mixed tomatoes and okra            ($1.59)
• 3 shakes of garlic powder                      ($0.02)
• a dash of salt                                           ($0.01)

Preparation:

Place the contents of all three cans into a large saucepan. DO NOT drain or rinse the contents of the cans. Heat on medium high until stew begins to bubble, then turn heat to medium. Add a few shakes of garlic powder and a dash of salt. Cook for 7-10 minutes, stirring frequently. Remove from heat and serve! 

By using the bean, tomato, and okra juices, the result is a thick, hearty stew base with just a hint of okra to round out the flavor. This thick base also satisfies non-vegans in the family because it mimics the thick, beef-based broth of a Brunswick stew. Eww, meat. Can you believe they used to put squirrel, rabbit, chicken, cow, roadkill, and other assorted meat products into food for dinner? Meat is not only expensive but unethically sourced and sometimes fatal. If consumed, consult your physician when side effects include high cholesterol, high blood pressure, bacterial contamination, elevated hormone levels, upset stomach, indigestion, fatigue, or cancer. For only $3.23, this incredibly filling stew contributes positively to your body and all animals everywhere. Lending itself to experimentation, try adding some corn or a different type of bean. If you have some fresh banana peppers, slice those--uncooked--on top for a bowl of crunchy goodness. If you enjoy a bit of spicy heat, sprinkle a bit of crushed red pepper flakes over the finished product. Enjoy with pita slices, bread, crackers, or breadsticks for a super carb-ed meal. As if this stew could get any better, try serving it over a bed of rice for a well-rounded dinner sensation! If you are feeling really crazy, try everything that is suggested and your tastebuds will implode with satisfaction.

My attempt at this delightful stew.
It was super thick and almost chili-like. 

I also added steamed jasmine rice and banana peppers!
This added just the right twang for a good ole southern stew!

About the contributor: 

Emily Moore is an independent freelance editor and writer. She has always supported our veganism, or veganity, as I like to say. I do not know the correct noun but it is super fun to say 'veganity'. Emily has been ever faithful to this blog by editing and organizing my jumble of thoughts into coherent sentences, paragraphs, and blog posts. Many thanks to her and if you are ever in need of editing or writing, she is your gal. Here is her website. 

Feel free to leave comments, suggestions, and pictures!