Veganism, when properly applied, focuses on eating whole foods. Very low levels of sugar, if any, are included in the diet. However with veganism’s recent popularity, food suppliers and restaurants are jumping on the bandwagon, and sometimes it’s not in favor of the true (healthful) vegan lifestyle.

Just as there are unhealthy carnivores and vegetarians, there are unhealthy vegans who live off vegan chips, cupcakes, and French fries. “Vegan” does not necessarily mean healthy—and vegans who subsist on fried, sugary, high-fat fare can be undernourished and overweight.

When buying convenience foods that advertise gluten-free, vegan, raw, etc., beware of those that are processed, as many contain added sugar. Whether it’s Stevia, agave, or raw sugar, it's still sucrose. Plus, these foods often contain high amounts of sodium. (They have to make it taste good and last, so what better way than with salt and sugar!)

Don’t believe me? Check out the ingredients of your favorite soymilk. Odds are, there’s some sort of sugar in there. Despite its “natural-looking” label (a marketing ploy), it’s not that great for you, at least in large amounts. Turn the package around and see what it’s really made of—then you can decide if it’s worth paying for, with your wallet and your health. 

Let’s focus on sugar, which we know is both addictive and unhealthy. Now there’s Stevia, a plant that’s been ingested for centuries in Asia and South America. The leaves of the Stevia Rebaudiana plant taste 10 to 15 times sweeter than sugar and are used in products such as Truvia and Pure Via. In 2008, the FDA approved the extract from the Reba plant as safe. Other forms of the plant have not been approved, including the whole leaf and crude form. Stevia extract is highly refined using acetone and ethanol and is usually combined with dextrose from GMO corn to mask the refined taste. What’s all the hype about Stevia? Many studies have found it doesn’t raise blood sugar; a 2010 study showed there was no increase in food intake after consuming Stevia. 

Added sugar in a person’s diet brings on a long list of health concerns, including cardiovascular disease and diabetes. Thanks to savvy marketing, many people think they’re eating healthfully, when in reality, their favorite granola, soy milk, and juice all contain hidden sugars. The best way to minimize sugar in your diet is by eating whole, unprocessed foods. Yes, you can do it! There are countless recipes in The Vegan Cheat Sheet that are simple and tasty without worrying about all those mysterious and unpronounceable ingredients on the label! (My rule of thumb: If you can’t pronounce it, don’t eat it!)

Remember, just because you associate yourself with a lifestyle doesn’t mean you’re living the lifestyle. Live the lifestyle of a vegan, vegetarian, whatever you associate with, by not taking the shortcut with processed foods. You deserve better!

Check out Melissa's articles, advice, and recipes at mbeewell.com.

Love is in the air, and this year I have a brand-new apple of my eye (apologies to my fiancé). My new crush? Spaghetti squash. How have I been living life—totally unaware of its existence—for this long?  

While out to dinner last month, I noticed an Italian-inspired dish made with “spaghetti squash” on the menu. Wow, I thought, that is brilliant. Make the “noodles” out of squash instead of carb-laden pasta, and your dinner instantly gets healthier. So I ordered it, loved it, and lamented the fact that I didn’t own whatever fancy gadget I assumed I needed to make spaghetti squash at home.

A couple weeks later, I was thinking about that glorious meal (so I enjoy mentally reliving meals, ok?) and decided to see just how much it would cost me to obtain the necessary equipment . That’s when Google gave me the shock of my life.

“Spaghetti squash” does not refer to a method of cutting squash, as I’d assumed.  Rather, it is the name of specific type of squash that makes the “noodles” within itself simply by being cooked.

The instructions popping up in every search result told me all I had to do was purchase this mythical “spaghetti squash” at the grocery store, cut it in half, clean out the seeds, and then put it in the oven for 30 to 45 minutes. After that, the squash’s insides would simply fall out into noodle-like strands. 

I thought for sure I was reading it wrong. Nothing this healthy and delicious could possibly be so easy. But link after link assured me that, in fact, it was that easy.

Obviously I immediately rushed to the grocery store and purchased two large spaghetti squash. They were pretty big and heavy, and therefore a semi-pricey produce purchase, but I was willing to risk it for the chance this might actually work.

I cut both squash in half, pulled out the seeds (much like you would when carving a pumpkin), dusted the four halves with olive oil, salt, and pepper, and placed them face down on foil-lined cookie sheets. Then into the oven they went –450 degrees for 40 minutes—followed by a painful (for impatient ol’ me) 5- to 10-minute cool-down period. It worked! It actually worked!

I was gleeful as I scraped at the innards with a spoon and they just fell out, into the promised spaghetti-like strands, straight into my bowl. Literally everything comes out of these suckers, straight down to the skin. There is no waste! The strands just kept pouring out. And out, and out. Those two squash yielded so many “noodles” I could’ve hosted my own spaghetti (squash) dinner. So, memo to file, one spaghetti squash is definitely enough to feed two people.

Topped with some marinara sauce, this was a real treat of a meal. I felt like I unlocked some high-level secret and pretty much didn’t stop talking (and Tweeting and writing) about it for days.

Of course, as it turns out, much of the world is already aware of this genius fruit (while hotly debated on the Internet, it seems spaghetti squash is technically a fruit). The masterminds behind The Vegan Cheat Sheet were on to its glories long before the great Gahagan Squash Revelation of 2014. In their “Sauce on Top” recipe section (page 126), they suggest spaghetti squash as a go-to base and offer recipes for seven amazing-looking sauces to pair it with.

Hmmm, seven sauces. . .now I can continue my love affair every single day of the week.  Happy Valentine’s Day!

Share your food crushes with Erin on Twitter, @erin1217.

I had the pleasure of being introduced to Lisa McComsey, co-author of The Vegan Cheat Sheet, at a health event in November. Lucky for me, we immediately bonded over our love of writing and food. True confession: I’m not a vegan. But before you write me off, hear me out: I’m a dedicated holistic health counselor, avid foodie, and food writer. I love food. I love all food, including vegan food, and I want to share vegan cuisine with my fellow foodies—no matter what their gastronomic persuasion. 

My professions as holistic health counselor and food writer keep me current on the various diets, cuisines, fads, and cultural ingredients. One of my favorite local restaurants, From Seed To Sprout in Avon-by-the Sea, NJ, serves vegan cuisine. When I bring my non-vegan friends there, they don’t realize it’s vegan until I tell them. They love it—and are usually shocked at how good the food is, because they think vegan food is “blah.” I’m here to change that thought and show people that vegan food is delicious. 

Now for the “meat” of this post: Nutritional yeast. Vegan readers, you've likely eaten it or stock it in your pantry. For those who haven’t heard of it, you’re in for a treat! This vegan staple is a yeast that’s grown mostly on beet sugar, deactivated by heat, and then crumbled for your enjoyment. (It comes in flake and powder form). Because it’s an inactive yeast, you can add it to many dishes that active yeasts can’t handle. Often used as a cheese-flavoring substitute in vegan cooking , nutritional yeast has a nutty, cheesy taste. I’m telling you, it’s absolutely delicious. One of my favorite ways to enjoy it is sprinkled over vegan mac and cheese.

Health bonus: Nutritional yeast is an excellent source of protein, containing essential amino acids and B-complex vitamins. For all those vegetarians out there, it's an excellent (vegetarian source) of vitamin B-12. This critical nutrient helps produce red blood cells and provides protective insulation around your nerves. Vegetarians have a hard time getting enough B-12 in their diets, because it comes primarily from animal products. But one tablespoon of nutritional yeast gives you a full day’s worth of this vitamin!

Nutritional yeast also contains 9 grams of protein (that’s more than one egg’s worth!) and 4 grams of fiber. Optimal gut health requires that you have enough fiber in your system to keep your digestive track, well, on track. Fiber also regulates your blood sugar.

If that’s not enough, nutritional yeast is also a great source of folic acid. Whether you’re pregnant (or planning to be), or just trying to eat healthfully, your body needs folic acid, which prevents major birth defects and plays a critical role in cell maintenance and production. Oh, and did I mention this nutritional powerhouse is also gluten free? What’s not to love?

If you haven’t yet added nutritional yeast to your diet, try it out in your next recipe—vegan or not! If I’ve intrigued you, there are some great recipes to try in The Vegan Cheat Sheet, including Alfredo Sauce (recipe below), Eggplant “Parmesan,” and Mushroom Risotto, which all feature nutritional yeast.

¾ cup raw cashews
¾ cup water
3–4 cloves garlic, minced
4 tablespoons nutritional yeast
1 teaspoon salt
Black pepper, to taste
¼ cup to 1 cup water

1. In a blender or food processor, purée cashews and water until smooth
   
2. In a heavy dry pan, cook garlic over low heat for 3 minutes. Add cashew cream, nutritional yeast, salt, pepper, and ¼ cup water.
   
3. Heat thoroughly, adding more water if sauce is too thick. Toss with pasta of choice and serve immediately.
   

Okay, we can live with the no-turkey thing. But what's Thanksgiving without mounds of fluffy mashed potatoes? Amy's version is easy to make, fat free, and delicious. Here she demos how to whip up a quick batch. Recipe follows.

4 Idaho potatoes, peeled and chopped
1/2 cup (approximately) unsweetened plain almond milk
Salt and black pepper, to taste 

1. Boil or microwave potatoes (covered with water, 5-minute increments) until very tender, then drain
   
2. With a hand mixer, whip potatoes until no chunks remain (rub through fingers to test)
   
3. Slowly add almond milk, 2 tablespoons at a time, until desired moisture is achieved. Add salt and pepper to taste.
   

Seven weeks. 49 days. 1,176 hours. That’s how long it’s been since I left New York City for Pennsylvania. In that time, I’ve ordered delivery exactly twice. This is about 10 percent of what I would’ve ordered in New York over that same time period.

That’s good, right? Good for my health, my wallet, and building-my-life skills (see previous post re: onion). But boy, do I miss delivery. Ordering out meant yummy food with zero prep and practically no cleanup—everything a (not-so) secretly lazy girl like me needs. Ah, those were the days.

But back to Reality, PA. Last week, I was so mad about cooking dinner that I stomped around the kitchen like a toddler, slamming cabinets and clanging pans. I was tired, hungry, and the recipe I’d picked—not from The Vegan Cheat Sheet—turned out to be way more complicated than I’d thought. In the end, I didn’t even want to eat it, because all I could taste was fury.

A few days later, sanity restored, I revisited The Vegan Cheat Sheet’s No-Brainer Recipes. Then I saw it. . .Pad Thai—one of the items I missed ordering the most—and two marvelous words in the description: “super-simple.” I wept with joy (ok, that’s not true, but I felt like it).

I recognized the ingredients, and all were easy to find at the grocery store. Full disclosure: Still smarting from the last dinner debacle, I cut a few corners here. I used pre-minced garlic and frozen broccoli. I was heavy with guilt over this until my fiancé pointed out there’s no shame in opting for convenience once in awhile. It’s a good point. While fresh is definitely best, sometimes it’s ok to make things easier on yourself. I’m slowly learning that teaching myself to cook is a marathon, not a sprint—pacing is important to avoid going down in a blaze of frustration.

This Pad Thai recipe could not have been easier. Cook the noodles in one pan, mix and simmer the sauce ingredients in another, and microwave the broccoli. Mix together in a serving bowl and it’s done! I am not downplaying it when I say this meal truly takes under 10 minutes to make. That’s less time than it would take to get it delivered! And unlike delivery, I knew there was no oil or other bad stuff mixed in.

The simplicity and healthfulness of the recipe is great, but the even better news is that it tastes unbelievable. My fiancé inhaled his bowl, saying, “This feels like a treat—like something you’d order.” In more good news, since this recipe makes four servings, we had leftovers, which I enjoyed even more the next day.

Obviously, this Pad Thai is my new favorite thing (easy, delicious, and tastes like takeout? Let’s have this every night!). So I quickly found myself back at the store, buying ingredients to make it again. The checkout girl saw the rice noodles and asked what I used them for.

“Pad Thai!” I exclaimed, thrilled that I actually had a good answer.

“Really?” she said, “I’ve had that in restaurants but I didn’t know you could make it at home.”

“Oh yes, it’s super easy!” I heard myself say, like I’d been doing this for years. Fake it ‘til you make it, right?

2–3 tablespoons packed sugar
3 tablespoons fresh lime juice
4 tablespoons tamari or soy sauce
3 cloves garlic, minced
3 green onions, chopped
1 (16-ounce) package Thai rice noodles, cooked according to package instructions
3 cups broccoli florets, steamed in microwave for 2–4 minutes
¼ cup fresh cilantro
¼ cup chopped peanuts or other nuts (optional)

In a large saucepan, combine sugar, lime juice, tamari, garlic, and scallions and simmer over medium heat for 5 minutes

Toss noodles with sauce and broccoli. Top with cilantro and add peanuts, if desired.

Thai one on with Erin onTwitter at @Erin1217.

I love fajitas. But ordering fajitas at a restaurant is like participating in a piece of performance art. You know it’s showtime when you hear that familiar sizzle coming closer as other patrons part like the Red Sea. Ah yes, here come the seven waiters carrying your fajita order. One with the plate so hot it has an oven mitt on the end, its crackling causing everyone around you to stare; the others with cheese, lettuce, sour cream, salsa, and tortillas. It’s a scene. . .every time.

It never crossed my mind that I could make fajitas at home. Okay, let’s be frank: It never crossed my mind that I could make anything at home. So, flipping through The Vegan Cheat Sheet in search of my next challenge, I spotted a recipe for Vegetable Fajitas (page 98).  Yes, please! The recipe looked simple with basic ingredients.

But wait, was I really considering making fajitas without cheese? I understand that abstaining from cheese is a tenet of veganism, but I am from Wisconsin. More like a clichéd version of someone from Wisconsin—I LOVE CHEESE. I put it on everything I possibly can. I have a unique gift for making super-healthy vegetables wholly unhealthy by adding slices of cheese (baby carrots and cheese slices, yum!). Once, I even put it on a sweet potato (don’t try this—it is not a thing).

All right, well, one meal without cheese won’t kill me. In fact, it’ll probably be less likely to kill me. So I gathered my fajita ingredients and got to work. First I had to whisk the sauce, a mix of soy sauce and agave syrup. I was skeptical, as it seemed like a weird combination. But (literally) what do I know, so I called upon my rarest quality—patience—and kept going. 

Prepping the vegetables was a revelation. This was the first time I heard the word “cored” with “bell pepper,” so I looked it up. Turns out the proper way to prepare a bell pepper is to core it like an apple and then scrape out the white pith with a paring knife (bonus, I learned a new word: “pith”). All these years I’d been chopping up peppers and just throwing away pieces with the white stuff. . . er. . .pith. I’ve wasted so many edible peppers!  Ahhh! Ok, moving on…

Admission: this was my first time slicing an onion. Seriously. I do not like onions, and mentioned, until now I rarely cooked. I simply never found myself in this situation. I was kind of excited, and it turned out to be awesome. Did you know that under those ratty papery outer layers is a pretty onion?! You probably did. Anyway, I felt like I’d unwrapped a present. So I sliced up the onion and waited to cry. Isn’t that what happens when you slice onions? Finally, when I was almost done, my eyes started to sting, and I felt legitimate.

I threw all my beautiful vegetables and the sauce into a pan and got to sautéing. Fifteen minutes later, I had a pan full of delicious-looking fajita filling. I wrapped it up in a whole-wheat tortilla, restrained myself from adding cheese, and took a bite. Wow.  The sauce created such an explosion of flavor that I didn’t even miss the cheese. Let me repeat that: I DID NOT MISS THE CHEESE.

These Vegetable Fajitas were incredibly tasty and so easy I almost felt like I forgot to do something (I didn’t). And never again will I question what I’m mixing together—that sauce was genius. Amy and Lisa know what they’re talking about!

But best of all, this fajita dinner requires only one (non-sizzling) serving plate. That chorus line of servers will have to find work elsewhere.  


Share your sizzling stories with Erin on Twitter at @erin1217.    

1/2 cup agave nectar or pure maple syrup
1/4 cup tamari or soy sauce
1 large onion, sliced in strips
1 red bell pepper, cored, seeded, and sliced
1 green bell pepper, cored, seeded, and sliced
2 reen zucchinis, sliced
1 cup sliced mushrooms
4 whole-wheat tortillas (burrito size)

1. Whisk agave nectar and tamari together until well blended.
   
2. Place onions, peppers, zucchini, and mushrooms in agave sauce to marinate for 10 to 15 minutes.
   
3. in a heavy dry pan, sauté vegetables and sauce on high heat, stirring regularly until vegetables are tender and caramelized, about 10 minutes. if there's excess liquid, remove it from pan and save; you can add it back in later, if desired  Roll mixture inside tortillas like burritos. ¡Buen provecho!
   

After years in New York City, my fiancé and I recently moved to suburban Pennsylvania where, shockingly, you can’t get 20-minute delivery of any food your heart desires—a rude awakening for someone like me whose cooking skills are, shall we say, rusty. Okay, fine, virtually non-existent. 

So there I was, needing dinner with no Seamless deliveries in sight. My eyes fell on the housewarming gift I’d just received from my friend Lisa McComsey--The Vegan Cheat Sheet, a book she co-authored with vegan chef Amy Cramer.

Disclaimer: I’m a meat-eater. However, I feel a plant-based diet has a lot of benefits. My vegan and vegetarian friends are all nice, kind, even-tempered, energetic, successful people. Every last one. Coincidence? Nah, I think it’s the plants. But I digress.

Flipping to the “No-Brainer Recipes” section of the book, I was relieved to find them truly simplified and clearly written out. I could do this! Now, what to make. . .aha!  Stuffed Portobello Mushrooms. I had just read that Naomi Watts enjoyed these at a recent magazine cover shoot. Glamorous and healthy—perfect. Off to the grocery store with my shopping list.

One by one I tossed items into the cart. “Wow, how easy is this,” I thought. I’m practically a chef already. All I need now is nutritional yeast and then I’m good to go. That’s got to be in the baking section. Let’s see, it should be around here somewhere. Hmmm. Ah, okay, found some tiny packets of active dry yeast hiding on a shelf. Success! Right? Wait. Something was nagging at me. A quick Google search of “are nutritional yeast and active dry yeast the same thing?” informed me firmly that no, they are not. Back to square one.

Aisle after aisle, I went on the quest for nutritional yeast, my dream of quinoa-stuffed-mushroom deliciousness fading fast. Finally, in the organic section, a beacon on the bottom shelf: Red Star Yeast Flakes. Google: “Are yeast flakes the same thing as nutritional yeast?” Yes, they are! Game (back) on.

Back home, I proudly displayed all my ingredients on the counter, ready to get to work. Wait a sec though, what about. . .and what about. . .hold on, just need a few minutes with my new pal Google:

• How do I prep portobello mushrooms? (You have to remove the gills! Who knew?  Thanks, YouTube)
  
• What amount of dried basil equals 1 tablespoon fresh basil? (Oops, I didn’t read the recipe carefully enough before shopping)
  
• Is vegetable broth the same as vegetable stock? (Well, not technically, but the tiny differences didn’t alarm me)
  
• How do you wash quinoa? (Lacking a fine-mesh strainer, I had to rig up a paper towel drainage system)

Turns out the ingredient- and information-gathering were the hardest parts of the process—following the actual recipe was a breeze! The final product was yummy and super healthy-tasting. And the pride I felt eating something I’d worked to make was priceless.

Conclusions: Vegan recipes can be amazingly delicious, I can actually cook if I put my mind to it, and most important, Google is a novice cook’s best friend.

P.S. Wish me luck. Tonight I’m attempting The Vegan Cheat Sheet’s Eggplant “Parmesan” recipe—mainly because I can use more of that hard-won nutritional yeast.

Bond with Erin over nutritional yeast (or anything else) on Twitter, @erin1217.

3/4 cup quinoa, rinsed
2 cloves garlic, chopped
2 cups kale
1 1/2 cups vegetable stock
2 tablespoons fresh basil
1 tablespoon tomato paste
4 large portobello mushroom caps, stems removed
1 tablespoon nutritional yeast

Preheat oven to 375 F.

1. Place quinoa, garlic, kale, and vegetable stock in a medium pot. Cover and simmer for 15 minutes until liquid is absorbed.
   
2. Stir in basil and tomato paste. Scoop 1/4 mixture on top of each mushroom cap.
   
3. Place stuffed mushrooms on a baking sheet and sprinkle each with nutritional yeast. Bake for 35 to 40 minutes. Remove from oven and serve hot. 
   

When buying canned, packaged, or prepared foods, be sure to read the ingredient labels to check for unexpected animal additives, like dairy, chicken or beef broth/stocks, eggs, and so forth. Several brands of veggie burgers, for example contain eggs and/or cheese. Beware these animal ingredients with fancy names:
Albumen – Derived from milk or egg whites and used as a food binder in soups and baked goods.
Casein – A protein in cow's milk with ingredient names like ammonium caseinate, calcium caseinate, potassium caseinate, and sodium caseinate. Used to enhance the texture of foods, including cereals, breads, and chocolates.
Gelatin – Get this: Gelatin is made by boiling the skin, tendons, ligaments, and/or bones of cows and pigs. Yuck!
Lard – Pig fat occasionally used in cooking and baking.
Lecithin – Animal-based lecithin comes from animal fat and eggs (soy lecithin is made with soybeans) and is used as an emulsifier.
Whey – The remaining liquid after milk curds are separated out, whey is often found in protein powders and energy bars.