Grow Carrots Easily With Carrot Tape

Carrot tape makes it so much easier to plant those tiny seeds.

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Those Tiny Tiny Seeds!
Carrot seeds are so tiny. When I try planting an entire row of them, they almost always get washed away with the first watering. After a few bad carrot experiences, I finally gave up. But this year, I discovered carrot tape and it's working like a charm.

The tape holds the tiny seeds and you just plant a row of tape, 1/4" down, in rows a foot apart. Now I will say that they put too many seeds on the tape which makes them hard to thin, so I took a tweezer and carefully removed some of the seeds before planting. Every seed came up!

Gurney's offers 8 types of carrot tapes.

Plant the tape 1/4" down in the soil.
Water them well and thin if necessary after they sprout.

This is Gurney's  Envy Hybrid Carrot, 10" to 12" long

Some of the seeds come in a 12"x12" seed mat but I haven't tried that one yet.

This is the seed map for Gurney's Yaya hybrid carrot.

Buckwheat Soba Noodle SaladVegan And Gluten Free

Here's a great dish for your 4th of July celebration!

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Perfect for Guests
If you are going to a potluck, picnic, or entertaining at home this 4th of July, this salad is sure to please your guests. Besides being delicious, it's gluten and dairy free. It's also served at room temperature so no worries about making it at the last minute or heating it up. I know the dressing has a lot of ingredients, but it really is quite easy to put together. You can also make the dressing ahead of time.

Buckwheat is rich in high quality protein.It's also high in dietary fiber and is a good source of iron, manganese, phosphorus, magnesium, zinc and potassium. It also provides a good amount of B vitamins.

If you are gluten intolerant, make sure the package says 100% buckwheat as some brands mix buckwheat with wheat.

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Buckwheat Soba Noodle Salad
Vegan, Gluten and Dairy Free
[makes 6 to 8 servings]

Ingredients
For the dressing:
1 teaspoon grated fresh ginger root
2 cloves garlic, pressed
1 tablespoon sesame tahini
1 teaspoon toasted sesame oil
1 tablespoon gluten-free Tamari soy sauce
2 tablespoons rice vinegar
2 tablespoons extra virgin olive oil
Pinch red pepper flakes
1/4 cup thinly sliced scallions plus some for garnish
1/4 cup chopped herbs (parsley and cilantro)
For the salad
8 ounces 100% buckwheat noodles
1 carrot, peeled and grated
1 tablespoon black sesame seeds
1 tablespoon hemp seeds

Directions
To make the dressing, mix the ginger, garlic, and tahini into a paste and slowly mix in the oils, soy sauce, and rice vinegar. Add the pepper flakes, scallions, and parsley and stir until well combined. Set aside.

Cook the noodles according to the directions on the package. Do not overcook and rinse well with cold water.

Drain the noodles well and place in a salad bowl. Add the grated carrot and seeds, saving some black sesame seeds for garnish. Toss with the dressing, garnish with a few sliced scallions and black sesame seeds and serve.

Instant Pot Brussels Sprouts And Carrots

Cooking veggies in an Instant Pot can be tricky.

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Instant Pot and Veggies
Once you have an Instant Pot Pressure Cooker, you almost forget you've got other pots and pans, even though it's sometimes just as easy to cook something in your normal repertoire of pots and pans. 

One of the biggest challenges for me, with my Instant Pot, is cooking vegetables. If you get the timing wrong, your crisp veggies can easily turn to mush. So it's a matter of experimenting and getting to know your individual pot and each individual vegetable.

I suggest you keep a little notebook and experiment with different dishes (this goes for grains and beans too). Once you've perfected the timing for each of your favorite vegetable, you can then attempt to cook several of them together.

The easiest pairings are those foods that aren't that picky, like mushrooms. You can throw them in with anything and they will be just fine. But other veggies are a bit more tricky.

For example, Brussels sprouts and carrots. Brussels sprouts take a bit longer to cook than carrots but if you cut the Brussels sprouts in half and cut the carrots in larger slices, you can cook them together in 2 minutes. And if, after your cooking time, the veggies aren't cooked enough, don't turn the pot back on - just place the lid over the pot and wait a few minutes. 

But the key is experimentation. I have watched broccoli turn to mush in a single minute because I cut the florets too small so now I leave them in bigger pieces and only cook them for one minute. You can also play with the pressure, cooking them on lower pressure instead of higher pressure.

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Instant Pot Brussels Sprouts and Carrots
Vegan or Vegetarian, Gluten Free
[makes 6 servings]

Ingredients
1 1/2 pounds Brussels Sprouts
4 large carrots
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
1/4 teaspoon granulated garlic, or to taste
1 1/2 tablespoons dried parsley
1/3 to 1/2 cup vegetable broth
1 teaspoon Earth Balance or ghee*

*ghee is not vegan but is lactose and casein free.

Directions
Trim the ends off of the Brussels sprouts and cut in half. Rinse and place in the Instant Pot.

Peel the carrots and cut thick slices on the diagonal. Place them into the Instant Pot together with the remaining ingredients and stir.

Hit the "Manual" button and set for 2 minutes at high pressure. When done, hit quick release and carefully open the lid. If the vegetables are not yet cooked, just set the lid back on top and wait a minute or two.

Stir and serve.

Nutritional Information
Per serving: 73 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 112 mg omega-3 and 100 mg omega-6 fatty acids, 4 g protein, 14 g carbohydrates, 6 g fiber, and 160 mg sodium.

Make Your Own SauerkrautLatin American Curtido KrautRecipe By Cynthia Lair

Cynthia Lair taught us how to make our own fermented foods.

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Making Your Own Fermented Foods

Last week I wrote about the 5 Changes I Made Immediately After Attending the 2015 Health and Nutrition Conference.  The first one was to eat and make more fermented foods as it is one of the most important things you can do for your health.

Hands down, the most fun and entertaining presentation at the conference was by Cynthia Lair. I had never made sauerkraut before and, quite honestly, I was intimidated by the entire process. I pictured big ceramic crocks filled with smelly cabbage being pressed down with plates weighed down with rocks. But Cynthia's process was so easy I couldn't wait to try it.

Cynthia Lair
Watch her web cooking show,
cookusinterruptus.com

Latin American Curtido Kraut

by Cynthia Lair

Raw Vegan, Gluten and Dairy Free

Makes 4 to 6 cups

Requires 2 wide-mouth quart jars and 2 (1/2-pint) jars with lids.

Ingredients

1 (2-lb) head green cabbage, cored and thinly sliced*

4 teaspoons kosher salt

1 medium white onion, cut in half and thinly sliced

1 large or 2 medium carrots, grated on large holes

2 teaspoons dried oregano

1 tablespoon fresh oregano (optional)

2 jalapeno peppers, seeds removed, chopped finely

Note: The weight of the cabbage will determine the amount of salt. Cynthia recommends using 1 teaspoon of kosher salt for every 1/2 pound of whole cabbage. I love this recipe because it uses much less salt than other sauerkraut recipes.

Directions

Place the cabbage in a large bowl and toss with the salt. Set aside to "weep" while preparing the other vegetables. Do not add the other vegetables yet.

The salt will cause the cabbage to "weep" or release water.

With clean hands, begin massaging the cabbage with a firm grip. Continue for at least 3 minutes, working your way through all the cabbage. You will notice that the cabbage will already begin wilting and shrinking.

Cabbage after massage.

Now add the onion, carrot, and oregano and massage the vegetables together until they are well combined. Mix in the jalapeño with a large spoon.

Cabbage with other ingredients mixed in.

Divide the mixed vegetables among two wide-mouth quart jars, adding a little at a time and pushing down hard after each handful of vegetables goes in. You can push down with your fist or something like the pushing device of your Vitamix (that's what I used.) You can't hurt the vegetables with the forceful pressing. It will help them release water.

Push down the veggies hard.

  

Keep pushing down until the vegetables are submerged in their own brine. Add additional compression to the top of the mixture by placing a sealed 1/2-pint jar filled with water on top of the vegetables. I actually used 33 3/4 ounce Fido Jars as the fermentation vessel and sealed pint jars for additional compression. These Fido Jars have wider mouths to accommodate pint jars and they are great for storing the kraut when it's done.

Filled and capped jars add extra compression to the kraut.

Cover with a clean dish cloth to keep out the dust but allow in air. Keep the jars visible so that you visit them a few times the first day. It's important to keep the vegetables submerged in their brine so push down if they are not. Within 8 to 10 hours, there should be enough extracted liquid in the container to cover the veggies completely. After that, they'll only need a daily greeting and push.

Cover with a clean dish towel and visit each day.

Let the kraut percolate on the counter for at least 7 days to two weeks or more, depending on how tangy you like your kraut. When done, seal in a Fido jar and place in the refrigerator.

I placed my jars in shallow bowls since they will keep fermenting.

For those of you who think sauerkraut is only for topping hotdogs, you are in for a treat. I have been topping just about everything I eat with this wonderful Curtido. I especially like it on top of Beans and Greens.

Curtido Kraut on top of beans and kale.

A BIG thank you to Cynthia Lair for allowing me to share her wonderful recipe with you. Don't forget to check out her website and cookus*interruptus web cooking show.

Easy Vegan Instant Pot Split Pea Soup With Shredded Carrots - No Blending Required

Split pea soup has never been easier using an Instant Pot.

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So Easy in an Instant Pot
Split pea soup is my "go-to" meal in the winter. It's hardy and delicious and a great source of fiber and plant-based protein. At less than 300 calories per generous serving, this recipe has a whopping 21 grams of dietary fiber and 19 grams of protein.

There are many ways to make split pea soup. Traditionally you cook it until the peas start to break apart and then you place it in a blender or use an immersion blender to get a nice smooth soup. Or you serve as is in a more rustic version of the recipe. Both are excellent but require a lot of stirring and, should you decide to blend, the trouble of doing another step and having to clean up more tools. (If you don't have an Instant Pot, see my Vegan Split Pea Soup and Carrots recipe that requires a blender.)

But to my delight, I've created a way to make this awesome soup with absolutely no trouble at all. Just pop all the ingredients in an Instant Pot Electric Pressure Cooker, set for 12 minutes, and your have a pretty smooth soup without any stirring or blending. Including the  heat-up time and a slow release time, it takes a total of about 1 hour with absolutely NO effort at all. After it cooks, I stir some shredded carrots into the hot broth and they cook almost instantly.

Here's the recipe!

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Instant Pot Split Pea Soup
Vegan, Dairy Free, Gluten Free
[makes 6 servings]

Requires an Instant Pot Electric Pressure Cooker

Ingredients
1 pound (~2 cups) dry split peas
8 cups hot water
1 Rapunzel vegetable bouillon cube with herbs
1 onion, chopped
3 stalks celery, diced
1 teaspoon extra virgin olive oil
1/2 teaspoon granulated garlic
1/4 teaspoon black pepper
Salt to taste
1 bay leaf
2 carrots, peeled and coarsely shredded
1 or 2 tablespoons fresh lemon juice (optional)

Directions
Pick through the split peas for small rocks or dirt and rinse well, in a strainer, under cold water.

Place the rinsed split peas in the Instant Pot along with all the rest of the ingredients except the carrots and lemon juice. Stir a bit to get the bouillon cube mixed into the hot water. 

I like to use water and a Rapunzel bouillon cube because it gives a nice flavor and usually provides enough salt but you can substitute the water and bouillon with veggie broth.

As a note, the olive oil is added to keep the peas from frothing and clogging up the pressure cooker. 

Place all ingredients in the pot except carrots.

Secure the lid and make sure the top vent is closed. Hit the manual button and set for 12 minutes.

When done, let the pressure release naturally. When complete, remove the lid carefully, with the steam pointed towards the back.

Add the shredded carrots immediately and stir well until the soup is smooth. It may seem a bit thin but this soup thickens as it cools. Adjust for seasonings, adding salt to taste and additional black pepper if needed. To brighten the taste, you can also stir in a tablespoon or two of freshly squeezed lemon juice.

Do not shred the carrots too thinly.

The shredded carrots will cook immediately in the hot soup.

Serve as is or over rice.

When you put the leftover soup in the refrigerator it will become solid. To reheat, you may need to add additional water. 

Nutrition
(Per serving - 6) 291 calories, 2 g total fat, 0.7 g saturated fat, 70 mg omega-3 and 427 mg omega-6 fatty acids, 0 mg cholesterol, 19 g protein, 50 g carbohydrates, 21 g dietary fiber, and 379 mg sodium.

Raw Spring Vegetable SoupLess Than 150 CaloriesLose Weight With A Raw Food Cleanse

Raw Spring Vegetable Soup - Vegan and Gluten Free!

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Eating for Spring Time
With warmer weather comes access to more fruits and vegetables, allowing us to lighten up our diet. In Spring, I try to eat at least half of my food raw. And to lose a few pounds, get more energy, and detox from a winter of way too much fun, I do a raw food cleanse. 

Today's recipe is a simple raw soup that blends garden peas and kale with a creamy avocado and is topped with shredded carrots. Fresh garlic, lemon juice and cayenne provide the main seasoning. 

Eating raw soups is the perfect way to lighten up your spring diet and they are suitable for a raw food cleanse.

There are numerous posts on how to optimize the amount of raw food you eat throughout the seasons and how to do a Raw Food Cleanse on this site. But If you would like a more comprehensive summary of this information and more than 150 tested and optimized recipes, download my eBook, Health Begins in the Kitchen: Delicious and Easy Vegan Recipes and Seasonal Food Plan PLUS Raw Food Cleanse. It's only $9.99 and is available on Amazon and iTunes.

You Don't Need a Kindle or iPad to Read an eBook!
Some of you have written saying that you would like my ebook but don't have a Kindle or iPad. You can now download my eBook onto your computer with this free Kindle for PC reading AP. 

Enjoy today's recipe - it's becoming one of my favorite ways to enjoy my garden kale. And it's perfect for the warm weather and for your Raw Food Cleanse. Best of all, it's less than 150 calories per serving!


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Raw Spring Vegetable Soup 
Raw Vegan, Gluten Free
[makes 4 servings]
Requires a High Speed Blender

2 cups fresh peas, or frozen (thawed)
2 packed cups kale (cleaned with stems removed)
2 cups chopped celery
2 cloves garlic, chopped
1 avocado, peeled and seed removed
1/4 cup freshly squeezed lemon juice
2 cups water
1 teaspoon salt, or to taste
1/2 teaspoon black pepper
2 dashes cayenne pepper, or to taste
1 small carrot, peeled and shredded

Place all ingredients, except the carrot, in a high-speed blender, such as a Vitamix or Blendtec. Blend until smooth. Adjust for salt and pepper if needed.

Pour into 4 bowls. Top with shredded carrot and serve.

Per serving: 145 calories, 6 g total fat, 1 g saturated fat, 121 mg omega-3 and 777 mg omega-6 fatty acids, 0 mg cholesterol, 6 g protein, 20 g carbohydrates, 7 g dietary fiber and 720 mg sodium.

Matzo Ball Soup With Veggies And Shiitake Mushrooms Vegan And Vegetarian Options

Vegan or vegetarian matzo ball soup for Passover.
Less than 200 calories per serving!

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This Italian Girl LOVES Matzo Ball Soup
For some reason Jews and Italians seem to live in the same neighborhoods in Brooklyn. At least that was the case in Borough Park and Ocean Parkway, two of the neighborhoods I lived in as a child. I was introduced to matzo balls at an early age and have always loved them. I usually don't think about them until Passover comes around and the shelves in the local supermarkets are stocked with matzo meal which immediately triggers a pavlovian response. 

This was the case this week when I bought a big container of matzo meal. I wanted to create a vegan matzo ball for those of you who avoid all animal products. For my readers who enjoy eggs (so many of you raise happy and well cared for chickens), I'll also include a recipe that uses real eggs instead of flax eggs.

Nutritionally, the vegan matzo balls have slightly fewer calories, zero cholesterol, 16 times the omega-3 fatty acid, and more the fiber. The vegetarian matzo balls have more protein. With either one, a serving of soup with 3 matzo balls has less than 200 calories.

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Matzo Ball Soup with Veggies and Shiitake Mushrooms
Vegan or Vegetarian Options
[makes 6 servings]
Requires a 5-quart Dutch oven or large soup pot with cover

For the soup
8 cups veggie broth*
2 stalks of celery, thinly sliced
1 cup chopped onion
6 shiitake mushrooms, stems removed, thinly sliced
1 small turnip, peeled and diced
2 carrots, peeled and thinly sliced
1/2 teaspoon dried thyme (or 1 teaspoon fresh)
1/4 teaspoon black pepper
1/2 teaspoon salt, or to taste
* Instead of veggie broth, you can use 8 cups of water and 1 whole Rapunzel Vegan Bouillon Cube with Herbs.

For the vegan matzo balls
3 tablespoons ground golden flax seeds
1 cup plus 1 tablespoon water (divided)
2 tablespoons extra virgin olive oil
1 cup matzo meal (do NOT use matzo meal mix)
1 1/2 teaspoons baking powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
2 teaspoons dried parsley flakes

For vegetarian matzo balls
3 fresh eggs from happy chickens
1/2 cup water
2 tablespoons extra virgin olive oil
1 cup matzo meal (do NOT use matzo meal mix)
1/2 teaspoons baking powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
2 teaspoons dried parsley flakes

To make the soup, fill a 5-quart Dutch oven or large soup pot with all of the soup ingredients. Set aside.

Soup ingredients

To make the vegan matzo balls, make flax eggs in a medium bowl by mixing the ground flax seeds with 1/2 cup plus 1 tablespoon of room temperature water. Beat until gooey, about a minute.

Flax egg

After the "eggs" are nice and gooey, stir in 1/2 cup of water and olive oil. 

(If you are making the vegetarian matzo balls, you would use 3 fresh eggs instead of making the flax eggs. First beat the eggs, then add 1/2 cup of water and olive oil.)

Add the matzo meal, baking powder, salt, black pepper, garlic powder, and dried parsley.

(If you are making the vegetarian matzo balls, notice that the amount of baking powder is reduced from 1 1/2 teaspoons to 1/2 teaspoon.)

Mix until completely combined and let rest for 10 minutes.

Meanwhile, bring the soup and veggies to a boil.

Let rest for 10 minutes while soup is coming to a boil.

Divide the matzo mixture into 18 pieces and roll them into small matzo balls. If they get sticky and hard to handle, wet your hands. 

Drop the matzo balls into the boiling soup. Lower to a simmer, cover, and cook for 30 minutes. Do not stir or disturb during the soup during this time, other than occasionally peeking in.

Serve while hot and enjoy!

Per serving of soup with 3 vegan matzo balls: 171 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 840 mg omega-3 and 694 mg omega-6 fatty acids, 4 g protein, 26 g carbohydrates, 4 g dietary fiber, and 782 mg sodium*.

Per serving of soup (using a bouillon cube) with 3 vegetarian matzo balls: 184 calories, 8 g total fat, 2 g saturated fat, 93 mg cholesterol, 58 mg omega-3 and 739 mg omega-6 fatty acids, 6 g protein, 25 g carbohydrates, 3 g dietary fiber, and 732 mg sodium*.

* Using a Rapunzel bouillon cube instead of low-sodium veggie broth.

Per serving of vegan matzo balls (3 balls): 133 calories, 6 g total fat, 1 g saturated fat, 0 mg cholesterol, 833 mg omega-3 and 648 mg omega-6 fatty acids, 3 g protein, 17.5 g carbohydrates, 2 g dietary fiber, and 218 mg sodium. 

Per serving of vegetarian matzo balls (3 balls): 146 calories, 7 g total fat, 1 g saturated fat, 93 mg cholesterol, 51 mg omega-3 and 694 mg omega-6 fatty acids, 5 g protein, 16.5 g carbohydrates, 1 g dietary fiber, and 168 mg sodium. 

Fat Free Vegan Lentil And Barley Soup Easy To Make - One Step, One Pot Great For "Between Holiday" Weight Loss!

Lentil and barley soup is rich in protein and fiber
and has less than 160 calories per serving!

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Watching your Weight Between Holidays
If you are trying to lose a few Thanksgiving pounds before your diet is once again challenged at Christmas and New Years, this fat-free vegan lentil and barley soup can help you out. It's rich is protein and fiber which really satisfies your appetite for only 157 calories per serving. If you're too busy Christmas shopping to cook, don't worry. This one step, one pot meal is easy to prepare. Make it on the weekend and heat it up for lunch or dinner during the week.

Transitioning to a Plant-Rich Diet
A hearty soup with lots of fiber and protein can be very satisfying for people transitioning to a more plant-rich diet. Protein from plant sources is just as beneficial as protein from meat and dairy and doesn't contain the cholesterol and saturated fat. And meat doesn't contain any fiber, one of the most critical components of any diet. 

Barley: High in fiber, selenium, and manganese.
(not gluten free)

Lentils: Hi in protein, iron, phosphorus, copper,
as well as fiber, folate and manganese.

  
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Fat Free Lentil and Barley Soup
Vegan
[makes 6 servings]

4 cups vegetable broth*
1 (14.5 oz) can diced tomatoes, no salt added
1 1/2 cups chopped onion
1 1/2 cups chopped carrots
1/2 cup dried green lentils
1/3 cup pearl barley
1/2 teaspoon granulated garlic
1/4 teaspoon ground black pepper, or to taste
1/2 teaspoon salt, or to taste
1 bay leaf

* or 4 cups water with bouillon cube

Place all of the ingredients in a 5 quart Dutch oven or soup pot. Bring to a boil on high heat. Lower the heat and simmer, tightly covered, and stirring occasionally, until the lentils and barley are cooked, about 45 minutes. 

Add all ingredients at once.
No need to sauté veggies in oil.

Always remember to remove the bay leaf.

Remove the bay leaf and serve.

Each serving is only 157 calories and has
7 grams of protein and 9 grams of fiber!

Per serving: 157 calories, <1 g total fat, 0 g saturated fat, 28 mg omega-3 and 216 mg omega-6 fatty acids, 0 g cholesterol, 7 g protein, 29 g carbohydrates, 9 g dietary fiber, and 228 mg sodium.

Everything Orange Soup - Vegan And Gluten Free, Perfect For Thanksgiving!

Butternut squash, carrots, oranges, and turmeric
 blend up into  this healthy autumn soup.

Perfect for Thanksgiving or even Halloween!

instinct - (definition)
noun
1. an innate, typically fixed pattern of behavior in animals in response to certain stimuli.

In this case, the stimuli is fall, the leaves turning color, and the cooler weather. 
The fixed pattern of behavior, at least for me, is to make soup! 

This instinctive behavior was part of the driving force behind my Seasonally Raw Food Plan that I write about in my book, Health Begins in the Kitchen. Despite my love of raw food and my belief of its critical role in a healthy diet, I believe that certain seasons and climates dictate the percentage and balance of raw and cooked foods in our diet.

Phytochemical Stew
I almost named this dish Phytochemical Stew but I realized that, besides me, not many people would find that appetizing. But when I look at the beautiful orange color of squash, carrots, fresh oranges, and turmeric, I see phytochemicals such as carotenoids, flavonoids and more. And although the original purpose of these plant chemicals is to protect the plants themselves, research demonstrates that these substances can also help protect humans from all kinds of diseases. 

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Everything Orange Soup
Vegan, Gluten Free
[makes 6 servings]

1 tablespoon extra virgin olive oil
1 1/2 cups chopped onions
1 1/2 cups chopped celery
3 cloves garlic, peeled and chopped
1 tablespoon minced or grated fresh ginger root
1 teaspoon ground turmeric
2 cups sliced carrots
4 cups diced butternut squash or pumpkin
2 cups chopped tomatoes, or 15 oz can diced
4 cups veggie broth*
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste, plus some for garnish
2 medium oranges, peeled and seeded
pinch of fresh thyme for garnish

* or 4 cups water and a large Rapunzel vegetable bouillon cube

Heat the oil in a large soup pot. Add the onions and celery and cook over medium low heat, stirring occasionally, until they soften, about 5 minutes. 

Add the garlic, ginger, and turmeric and cook until fragrant, about 1 to 2 minutes.

Add the carrots, squash (or pumpkin), tomatoes, broth, salt and pepper and cook, covered, until the vegetables soften, about 20 minutes.

Place the soup in a high-speed blender, such as a Vitamix, together with the fresh oranges, and blend until smooth. You may have to do this in batches. 

Return to the pot, heat, and serve. Garnish with fresh thyme and additional freshly ground black pepper.

Per serving: 142 calories, 3 g total fat, 1 g saturated fat, 51 mg omega-3 and 376 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 28 g carbohydrates, 6 g dietary fiber, and 589 mg sodium.

Download Health Begins in the Kitchen for lots more vegan and gluten-free Thanksgiving favorites, as well as recipes for a Raw Vegan Thanksgiving Banquet!