How to Properly Prepare Vegetables?

What’s the right way to chop and prepare vegetables and fruits to get the most from them? In this article, we give great tips on how to prepare vegetables for your vegan recipes.

There are a many reasons to go vegan or at least include more vegetables in your plate, including animal welfare, environment conservation, health and even sexual performance.

Couple Prepare Vegetables

Prepare Vegetables In Advance With Your Veg-Match

Home-cooked meals are fast becoming a luxury, with a study published in the Nutrition Journal showing that while in 1965, up to 95% of meals were prepared at home, by the start of the new millennium, only 72% of people were doing so.

The shift in gender roles, rising housing prices, and the need to pay off student loans are just a few reasons for this phenomenon, although any vegan will tell you that time management is key to enjoying healthy meals regularly. Of course, if you are busy, then you may struggle to come up with varied enough meals throughout the week.

By prepping vegetables the right way, you can ensure your produce retains the maximum amount of nutrients and remains in the best possible state for your vegan sautés, sandwiches, wraps, snacks and soups. By preparing your vegetables together, the process can be as much an opportunity for romantic connection as the meals themselves.

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Investing In Quality Equipment

If you are vegan, then your shopping cart probably wields a host of colorful vegetables of all shapes, textures and sizes.

When prepping this produce, it is important to use the right utensils, since your slices or pieces should be uniform to ensure even cooking.

You should have a very sharp knife for shredding leafy vegetables like cabbage and lettuce, as well as good peelers and graters.

There are many fancy electric tools around that shred, slice and dice, but if you have a small kitchen, simply have a good set of knives for small, medium and larger vegetables will most probably suffice.

Wrapping Chopped Vegetables In Plastic

If you are concerned about the possible loss of nutritional value caused by cutting and prepping vegetables beforehand, know that there are good ways to slow down nutritional loss.

As stated by Dr. A Kader of the University of California at Davis, by wrapping cut produce in plastic, you can reduce nutritional loss to about 10% for Vitamin C, 7% for folate, and just 3% for beta carotene.

Keep the vegetables in your fridge, and keep them in airtight containers. Buy fresh, seasonal vegetables if possible so you consume food with the maximum possible nutritional content.

Choose The Right Vegetables To Prepare

Some vegetables – including broccoli and cauliflower, asparagus, green beans, celery, sweet potatoes, winter squash and zucchini – can last in an airtight container in the fridge four around three days.

Others – including eggplant, potato and avocado – oxidize, and are better prepped on the same day they will be cooked.

There are also specific hacks that work well for some vegetables. For instance, you can prepare potatoes a day in advance, placing them in a bowl of water and popping them in the fridge.

Freezing Vegetables

You may buy an extra large batch of vegetables that the two of you won’t be able to consume in a few days. If so, freezing is a good way to save your purchases. 

Those vegetables that freeze particularly well include peas, broccoli, green beans, squash and cauliflower. Greens like spinach also retain their texture when frozen, as do herbs.

Avoid freezing vegetables with a high moisture content (including lettuce, mushrooms, and cucumbers) as they can freeze up then take on a mushy texture when thawed.

If you are excited about prepping your vegetables for beautiful vegan meals with your partner, ensure you save as much money as you can.

You can achieve this! Freeze excess produce and prepare vegetables all at once so you are more likely to use them over the next few days. For freezing, concentrate on low-moisture vegetables, planning meals in such a way that you utilize high-moisture produce first.

Don’t miss the Veggly Blog

So there you have it! There’s no excuse not to prepare vegetables for your next date! 🙂

As Veggly grows further, make sure you stay up to date and read some of our success stories and messages from our users who found love from their Veg-Matches – all on this page here.

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Vegan Banana Bread

Check out this amazing Vegan Banana Bread Recipe! 🌱 🍞 Thanks, @fitfoodiefinds for sharing this delicious idea. Read Below for ingredients and directions! ✨

Vegan Banana Bread

Ingredients for the Vegan Banana Bread

  • 1¾ cups white whole wheat flour
  • 3/4 cup coconut sugar
  • 2 teaspoons baking soda
  • 1/8 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/3 cup chopped walnuts (for topping)
  • 1 flax egg (1 tablespoon ground flaxseed + 3 tablespoon warm water)
  • 3 medium ripe bananas, mashed
  • 1/4 cup maple syrup
  • 1/2 cup almond milk, unsweetened*
  • 1 teaspoon vanilla extract
  • 1/4 cup melted coconut oil

Instructions

1. Preheat the oven to 350ºF and spray a 9-inch loaf pan with nonstick cooking spray.

2. First, prepare your flax egg. Place 1 tablespoon ground flaxseed and 3 tablespoons of warm water into a small bowl. Whisk and set aside for 15 minutes to thicken.

3. Next, mix all of the dry ingredients (except for walnuts) into a medium-sized bowl. Mix until combined and set aside.

4. Check your flax egg. If it has thickened and become goopy, you’re ready to rock and roll! If not, wait a few more minutes.

5. Place bananas into a separate large bowl and use a fork to mash, making sure to leave some nice sweet chunks of banana. Then, add the flax egg and mix. Add the rest of the wet ingredients (except for coconut oil) to the bowl and mix again.

6. Slowly add dry ingredients to the wet ingredients and mix until combined.

7. Finally, add melted coconut oil to the batter and mix again.

8. Transfer batter into the loaf pan and make sure that batter is evenly spread out. Sprinkle walnuts over the top of the banana bread and place banana bread into the oven.

9. Bake banana bread at 350ºF for 45-50 minutes, covering the banana bread with tin foil at about 30 minutes.

10. Remove from oven, let cool for around 15 minutes and then remove from the loaf pan to continue cooling.

Vegan Whoopie Pie

Check out this grain-free and high protein Vegan Whoopie Pie! 🌱💚 Thanks, @hungry.blonde for sharing this delicious recipe idea. Read below for ingredients and directions!⁠

Vegan Whoopie Pie

Ingredients

  • 1 Health Warrior Double Chocolate Protein Mug Muffin
  • 1/2 stick vegan butter alternative, softened
  • 1/4 cup water
  • 1/2 teaspoon pure vanilla extract
  • 1 cup powdered sugar
  • 2 tablespoons unsweetened cocoa powder

Vegan Whoopie Pie Directions

1. Prepare the Health Warrior Double Chocolate Protein Mug Muffin by stirring in 1/4 cup of water and microwaving on high for 1 minute. Set aside to cool.

2. In a large mixing bowl cream the butter for at least 1 minute.

3. Beat in the powdered sugar 1/4 cup at a time until combined well, then the vanilla extract, and finally the cocoa powder.

4. Beat for another couple of minutes until smooth and fluffy. If it’s too thick you can add a splash of dairy-free milk.

5. Remove the Health Warrior Double Chocolate Protein Mug Muffin from container, cut in half, and scoop out a bit of the inside. On the bottom layer spread on the frosting, then top with the muffin top.

6. There will be enough frosting for about 5 muffins, or you can store whatever is left over in an airtight container in the refrigerator for 3-5 days.

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There you have it! Delicious Vegan Whoopie Pie.

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Peanut Butter Balls – No-Bake

Check out this spooky vegan Halloween recipe, ideal for this weekend! 🧡🎃 No-Bake Peanut Butter Balls, thanks @gatheringdreams for sharing this awesome dessert recipe idea. Read bellow for ingredients and directions! ✨

No-Bake Peanut Butter Balls

Ingredients

  • 1 cup (200g) medjool dates, pitted
  • 3/4 cup (95g) peanuts
  • 4 tablespoons peanut butter
  • 2 tablespoons cocoa powder (vegan)
  • 1/3 cup (30g) gluten-free rolled oats
  • 32 Candy eyeballs
  • 4 Licorice bars

Peanut Butter Balls Instructions

1. Pulse the pitted dates in a food processor or blender for a couple of minutes, until they form a smooth paste.

2. Add oats, cocoa powder, peanut butter, peanuts, and mix. If the mix is a bit dry, add a couple of tablespoons of water to make it a bit stickier (for tips and trick, read the full recipe here).

3. Use your hands to roll into 1-inch balls.

4. While the balls are still soft and sticky, press two candy eyeballs into each ball.

5. Cut the licorice bars into thin strips. Cut the bats wings using round cutters, and the spider legs (6 per spider) using a knife.

6. Press into the cookie ball. If the licorice is too soft, you can use a toothpick to make a small hole in the balls before pressing the wings or legs.

7. Place the scary monsters balls into the fridge to firm up for about 15-30 minutes.

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There you have it! Delicious No-Bake Peanut Butter Balls!

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Vegan Cookie Recipe: Chocolate Chip Cookies

Check out this amazing vegan cookie recipe, ideal for this weekend! 😍🍪 Thanks, @goodhousekeeping for sharing this delicious dessert recipe idea. Read below ingredients and directions! ✨

Vegan Cookie Recipe

Ingredients

  • 1 tsp. baking soda
  • 2 c. all-purpose flour
  • 1/2 c. firmly packed dark brown sugar
  • 1/2 c. granulated sugar
  • 1/2 tsp. kosher salt
  • 1/2 c. canola oil
  • 1/4 c. water
  • 2 tsp. pure vanilla extract
  • 1 c. bittersweet chocolate chips
  • 1 c. semisweet vegan chocolate chips

Vegan Cookie Recipe Instructions:

With all the ingredients ready, it’s time to get your hands dirty (so to speak):

1. In medium bowl, whisk together flour, baking soda, and salt. Toss with chocolate. 

2. In second bowl, break up brown sugar, making sure there are no lumps. Add granulated sugar, oil, water, and vanilla and whisk to combine. Add flour mixture and mix until just combined (there should be no streaks of flour). 

3. Line 2 cookie sheets with parchment paper. Spoon out 2-inch mounds of dough, spacing 2 inches apart. Freeze 30 minutes. 

4. Heat oven to 375°F. Bake cookies, rotating position of pans after 6 minutes, until edges are golden brown, 9 to 12 minutes total. Let cool.

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There you have it! Delicious Vegan Chocolate Chip Cookies.

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Vegan Pumpkin Pie

Check out this delicious vegan pumpkin pie recipe, ideal for October. Make your halloween cruelty-free! 🧡🎃 Read below for ingredients and directions! 🌱

Ingredients:

For the Crust

  • Old fashioned oats 3 tbsp. 
  • Cooking spray 1 1/2 c. 
  • Packed brown sugar1/4 tsp. 
  • Kosher salt 3 tbsp. 
  • Pecans 2/3 c. 
  • Coconut oil, melted and cooled

For the Filling

  • 1 c. coconut milk
  • 3/4 c. packed brown sugar
  • 1  (15-oz.) can pumpkin puree
  • 2 tbsp.  cornstarch
  • 1/4 tsp. ground nutmeg
  • 1 tsp. ground cinnamon
  • 1/2 tsp.  kosher salt
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. ground ginger

For the topping

  • Pinch kosher salt
  • 1 (13.5-oz.) can full fat coconut cream, refrigerated overnight
  • 3 tbsp. powdered sugar 

Vegan Pumpkin Pie Instructions:

Now that you have all the ingredients, let’s get started!

1. Preheat oven to 375°. Grease a 9” pie plate with cooking spray. 

2. In a food processor, add the oats, pecans, sugar and salt. Pulse until coarsely chopped. Add coconut oil and pulse until well combined and dough starts to stick together.

3. Press mixture into prepared dish. Line crust with parchment paper and fill with dried beans or pie weights. Blind bake 15 minutes and remove parchment and weights and bake 15 minutes more.

4. Make the filling: In a large bowl, whisk together filling ingredients then pour over crust and bake until only slightly jiggly in the center, 50 to 55 minutes. Cover crust with foil if it starts to get too dark. Let cool completely.

5. Make the topping: Open a can of coconut cream and scoop out hardened cream on the top. In a large bowl, using a hand mixer, beat coconut cream, powdered sugar, and salt together until stiff peaks form.

6. Serve the pie with whipped coconut cream.

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There you have it! A delicious Vegan Pumpkin Pie!

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Tofu Tikka Masala prepared in the slow cooker

Tofu Tikka Masala is arguably one of the most loved vegan dishes there is! Check out this amazing option, the Slow Cooker Tofu Tikka Masala! 😍💚 Read bellow for ingredients and directions! 🌱

Tofu Tikka Masala

Tofu Tikka Masala Ingredients:

  • 1 (16 ounce) package extra firm Nasoya tofu, drained and ½ inch cubed
  • 3 cloves garlic, minced
  • 1 white onion, diced
  • 1 red bell pepper, cut into chunks
  • 2 medium carrots, sliced
  • 1 1/2 cups diced gold potatoes* (from about 2-3 medium gold potatoes)
  • 2 cups cauliflower florets
  • 1 (15 ounce) can tomato sauce
  • 1 (15 ounce) can lite coconut milk (can also use full fat coconut milk)
  • ½ tablespoon pure maple syrup
  • ½ tablespoon freshly grated ginger
  • 1 tablespoon garam masala
  • 1 ½ teaspoons cumin
  • 1 teaspoon coriander
  • ½ teaspoon ground turmeric
  • ¼ teaspoon paprika
  • ¼ teaspoon cayenne pepper, plus more if you like things a little spicier
  • ½ teaspoon saltfreshly ground black pepper
  • ¾ cup frozen peas
  • Fresh chopped cilantro, for garnishing

Tofu Tikka Masala Instructions:

1. In a large slower, add garlic, diced onion, sliced carrots, cauliflower florets, diced potatoes, tomato sauce, coconut milk, maple syrup, fresh ginger, garam masala, cumin, coriander, turmeric, paprika, cayenne pepper, salt and black pepper. Stir to combine. Add in tofu cubes, and give a gentle stir. Cook on high for 3-4 hours or low for 6-7 hours.

2. Before you are ready to serve, stir in the frozen peas and allow to cook
uncovered for 5-10 more minutes. Serve with as is with a side of naan bread, or with brown rice or quinoa. If you are not vegan, I suggest serving with yogurt! Garnish with cilantro before serving. Serves 4-6.

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There you have it! Delicious Tofu Tikka Masala.

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Tahini-Lemon Quinoa with Asparagus Ribbons

Check out this delicious Tahini-Lemon Quinoa with Asparagus Ribbons recipe! 💚 Thanks, Good House Keeping for sharing this amazing recipe idea. Read bellow for ingredients and directions.

Tahini-Lemon Quinoa

Ingredients:

  • 1 15-oz can chickpeas, rinsed
  • Zest and juice of 1 lemon
  • Kosher salt
  • Pepper1 c. 
  • Quinoa1/2 c. 
  • Tahini1/4 c. 
  • Fresh lime juice1 tbsp. 
  • Honey or agave1 c. 
  • Packed fresh mint leaves1 lb. 
  • Thick asparagus1/4 c. 
  • Shelled pistachios, chopped

Instructions:

1. In bowl, combine chickpeas, lemon zest, lemon juice and pinch each salt and pepper. Let sit 20 minutes or refrigerate overnight, then drain.

2. Meanwhile, cook quinoa per package directions and season with pinch salt. 

3. In blender, puree tahini, lime juice, honey, mint, 1/2 cup water and 1/4 teaspoon salt until smooth, adding additional water if needed; set aside.

4. With vegetable peeler, shave asparagus into ribbons, peeling from woody end toward tip. In bowl, combine cooked quinoa, asparagus ribbons and marinated chickpeas. Sprinkle with pistachios and drizzle with tahini dressing.

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There you have it! Delicious Tahini-Lemon Quinoa with Asparagus Ribbons recipe.

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A special gift to our users to celebrate our 2nd birthday

We’re celebrating our 2nd birthday in October! To recognize the occasion, we’re giving our users an anniversary gift!

Celebratory news from Veggly HQ today! We are very excited to announce that in early October, Veggly will become 2yrs old! It has been a wonderful 2 years, and we’re excited to build on our success and help more vegans and vegetarians find love over the next 2 years. We’re always delighted to hear the success stories and messages from our users who found love from their Veg-Matches. You can read some of these stories here.

To celebrate the occasion, we’re giving each of you, our users, 3 coins to send Super Likes. And, we are also giving 3 coins to everyone who joins between now and October 15th, so now is the perfect time to tell your friends to join or come back!

If you’re reading this (and you have a profile), the coins are already credited into your account! So what are you waiting for? Open Veggly and send a Super Like to that special someone! Or send 3 Super Likes to 3 special people!

Good luck! And let us know how it all goes; we always want to hear your feedback and stories.

In the past year, we have grown rapidly, reaching nearly 200,000 global users (approx. 8x growth since July 2019), from the US, to Canada, to Australia, to Denmark and beyond. Available globally, Veggly is set to continue growth thanks to a brilliant army of vegan volunteers around the world who have worked together to translate the app into Spanish, German, Portuguese, French, Italian, Danish and Polish, with many more languages on the way. If you would like to help spread the vegan love, let us know!

We hope you enjoy the free coins! To stay up to date with all of our announcements, blog posts, and future partnerships, please subscribe to our blog and follow the growth of Veggly across our social channels:

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The Importance of Vegetables in Our Daily Life

Health is wealth! While that’s an old say, it’s as true as it’s ever been. And the importance of vegetables for our health is proven by many researches. Read on to learn more. And when you’re convinced, check out how to properly prepare vegetables and some of our vegan recipes.

Importance of Vegetables in Our Daily Life

A lot of Vegans and vegetarians adopt their diet/ lifestyle for different reasons: animal welfare, environment and food security for the world population being the most common reasons.

However, the importance of vegetables and eating a healthy plant-based diet is also a great factor and one that greatly impacts the life of vegans and vegetarians for the better!

Even if you’re still just trying to reduce your meat consumption in favor of more vegetables, this article provides really interesting insights.

Staying healthy is essential to functioning well in life. Health is the root of one’s existence. Life is full of challenges and struggles. One requires being mentally and psychologically stable.

Vegetables are necessary for human health due to their vitamin A, minerals, and dietary fiber content. Vitamins A, C, and E play a vital role in human health. The nutrient and non-nutrient molecules in vegetables reduce the risk of chronic disease, diabetes, cancer, obesity, and hyperactivity.

Importance of Vegetables in Mental Health:

Researchers are merely starting to consider the correlation between what we tend to eat and our mood. However, we already know there is a strong correlation. A large study conducted in Spain recently found that people with a diet rich in vegetables have lower depression rates. Experiencing a mental health problem can also be related to an unbalanced diet.

There is a link between specific diets and their impact on the psychological state. Low nutrition diets play a role in worsening mood disorders such as anxiety and depression, while foods rich in vegetables improve depression and anxiety symptoms.

With attention deficit hyperactivity disorder (ADHD), for example, we can see an increase in sugar sweetening in the diet that seems to spill over into stress. Conversely, the intake of many vegetables and fruits appear to protect against these conditions. ADD is a behavior disorder.

The most common treatments for ADD include medical treatment and medications. ADD treatment is not just taking medicine. Many effective therapies can help children with attention deficit hyperactivity disorder in order to improve their ability to concentrate and control impulsive behavior and discomfort. Nutritious meals, exercise, and learning new coping skills are all part of a balanced treatment.

Proper nutrition will help reduce symptoms of the syndrome:  Studies show that what you eat and when you eat makes a difference in the management of attention deficit disorder. 

Main vegetables nutrients and where to get them:

Protein: 

Everything in life needs protein to live, and vegetables are generally good sources of protein. Vegetables rich in protein are sprouts, peas, spinach, sweet corn, broccoli, mushrooms etc. The body uses protein-rich legumes to make neurochemicals (the chemicals released by brain cells) to communicate. It will stop the glucose spikes that increase protein and impulsivity. 

Zinc and iron: 

Zinc regulates the organic compound dopamine and can make stimulant drugs more practical by increasing the brain’s response to dopamine. The deficiency of these minerals is related to the necessary cognitive process. Iron is also needed to make dopamine. Lack of iron is similar to psychological deficits and stops ADHD. Zinc and magnesium are used to form neurochemicals, related to attention and concentration, and is a powerful effect in the brain. These minerals found in vegetables such as hemp seeds, peas, spinach, lima beans, etc.

Vitamins and minerals:

Vegetables that are high in vitamin C include peppers, broccoli, tomatoes, kale, and pears. The current daily value for vitamin C is 90 mg.

  • Broccoli is a source of fibre, calcium, and iron.
  • Cabbage is rich in vitamin C, which makes it an excellent immune booster.
  • Cauliflower is rich in vitamin C and folic acid.
  • Radishes are rich in potassium, folic acid, antioxidants, and sulfur compounds that aid digestion.
  • Lettuce is an excellent source of B vitamins, folic acid, and manganese.
  • Spinach is rich in iron, folic acid, and vitamin K, C, and other vital nutrients.
Importance of Vegetables in Our Daily Life

The 5 reasons to sumarize the importance of vegetables:

1 – Vegetables are a perfect complement: Plants are low in fat and high in protein, which makes them an ideal addition.

2 – Plants are rich in nutrients: Nutrient-rich vegetables contain large amounts of vitamins, minerals, and anticancer compounds.

3 – Importance of vegetables in a diet: Eating vegetables to lose weight cannot be ignored either. They are low in calories, contain vitamins and minerals, and fill you with fibre and water.

4 – Mental health benefits: Eating vegetables can improve your mental health and even make you happier. Vegetable intake is associated with greater happiness, well-being, and life satisfaction. Vegetables can also help keep the brain in shape for longer. According to a 2017 study published in Frontiers and Aging neuroscience, the research that led the study states that increasing vegetable intake reduces cognitive decline.

5 – Variety of vegetables throughout the year: Vegetables are a delight of nature and are easy find and prepare. You can prepare some crunchy, some sprinkled, some peeled, and still others unchanged by adding a new vegetable to a different meal every day. Add colour to salads with baby carrots, chopped red cabbage, or green beans. A variety of vegetables includes seasonal vegetables throughout the year.

Conclusion: The importance of vegetables is something we sometimes take for granted but they are a real natural medicine! Vegetables are considered essential for a balanced diet because they provide vitamins, minerals, and dietary fibre. In the daily diet, vegetables are associated with mental health. It would help if you ate a wide variety of vegetables to ensure a healthy lifestyle and get all the health benefits.

Go Vegan! 😉

Don’t miss the Veggly Blog

So there you have it! This is a great reason to include more vegetables in your diet! 🙂

Subscribe to our blog and stay up to date with all of our announcements, other news stories, blog posts, and recipes.

Read some of our success stories and messages from our users who found love from their Veg-Matches – all on this page here.

Please follow Veggly across our social channels:

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