For those living the vegan lifestyle, it can sometimes be difficult to find recipes worth trying, let alone recipes worth using again and again. From chickpea patty pitas to vegan BLTs, we’ve pulled together seven of the best vegan sandwich recipes.
While any of these mouthwatering options make for filling lunches, several of these vegan sandwiches work for just about any occasion. The Pulled Jackfruit Sandwich, in particular, is a delectable addition to any potluck dinner.
For the sandwich:
4 slices pita bread Yogurt sauce
1 cup sliced cabbage
¼ cup chopped parsley
½ cucumber, sliced
For the chickpea patties:
Preheat oven to 350 degrees F. Put all of the chickpea patty ingredients into a large bowl and mix together. Use this mixture to make 24 two-inch-wide patties. Heat some oil in a frying pan and cook patties in batches over medium heat until browned and crispy, about 2 minutes on each side. Place the patties on a baking sheet lined with parchment paper. Bake in the oven for 5 minutes at 350 degrees F.
For the sandwich:
Open the pita bread and spread yogurt sauce inside. Stuff with two chickpea patties, cabbage, parsley and cucumbers.
If you want a quick snack, try making some avocado toast.
For the tahini mayo:
1 tablespoon cashew milk or almond milk
1 tablespoon tahini
For the sandwich:
2 lettuce leaves
3 tomato slices
2 vegan bread slices, toasted
For the eggplant bacon:
Cut the eggplant into slices no thicker than ¼-inch. Combine onion powder, smoked paprika, and garlic powder in a small bowl. Rub the spice mixture into all sides of the sliced eggplant. Cook the eggplant slices in a dehydrator at 140 degrees F for 4 to 6 hours, until sufficiently crispy.
For the tahini mayo:
Mix the milk and tahini in a small bowl until creamy.
For the sandwich:
Once the eggplant bacon and tahini mayo are ready, cover both slices of the toasted vegan bread with the tahini mayo mixture (half on each slice). Layer the tomato slices, lettuce and eggplant bacon onto the first piece and top with the second one.
Vegan burger buns
1 tablespoon olive oil
3 cloves garlic, minced
½ yellow onion, sliced
2 20-oz cans of young, green jackfruit (in water or brine, not syrup)
¼ cup vegetable broth or water
¾ cup vegan BBQ sauce
Preheat oven to 400 degrees F. After draining and rinsing the jackfruit, slice it into smaller pieces by cutting from the core to the edge.
Add olive oil to a large frying pan on medium-high heat. When hot, add garlic and onions; sauté about 5 minutes, until tender. Add jackfruit and vegetable broth (or water), and cover the pan. Cook another 8 to 10 minutes; then use a potato masher to pull apart the jackfruit until it looks shredded.
Spread mashed jackfruit onto a lightly oiled baking pan and bake in oven for 15 minutes. Remove from oven and stir in ½ cup of the BBQ sauce. Bake for another 10 minutes until golden. Add remaining BBQ sauce if desired.
A vegan diet doesn’t mean giving up the taste of tuna. Check out this recipe from The Kitchn.
2 to 4 slices of whole grain bread
2 to 4 leaves of lettuce
1 (14.5-oz) can of chickpeas, drained and rinsed
1 tablespoon whole grain mustard
¼ cup vegan mayo
1 ½ tablespoons umeboshi vinegar
¼ cup celery, chopped
2 teaspoons celery seeds
2 tablespoons scallions, sliced
Freshly ground black pepper
Pinch of cayenne pepper (optional)
Pulse chickpeas three times in food processor to roughly chop. Add mustard, vegan mayo, vinegar, celery, celery seeds, scallions, and pepper to the food processor and pulse an additional two or three times to combine.
Place lettuce leaves onto bread slices and spread the chickpea mixture onto the lettuce. Top with the remaining pieces of bread and enjoy.
For the sandwiches:
4 slices vegan bread, toasted
1 8-oz package of tempeh
2 tablespoons balsamic vinegar
2 tablespoons olive oil
2 to 4 tablespoons blackening seasonings
½ cup arugula
4 jarred roasted red pepper slices
For the remoulade sauce:
3 tablespoons vegan mayo
1 garlic clove, minced
1 tablespoon horseradish mustard
Dash of paprika
½ tablespoon cayenne pepper hot sauce
Dash of cayenne pepper (optional)
For the tempeh:
Cut the tempeh in half thickness-wise, and then cut in half again width-wise to create four slices. In a small bowl, whisk vinegar and olive oil together and brush onto sides of the tempeh. Sprinkle blackening seasoning onto both sides of the tempeh slices; then arrange tempeh onto a baking sheet. Broil tempeh in oven until it darkens slightly and edges begin to crisp. (Watch them carefully as the slices can burn quickly.) Flip the slices and broil again.
For the remoulade sauce:
Whisk the vegan mayo, garlic, mustard, paprika, hot sauce, and cayenne pepper in a small bowl.
For the sandwich:
Spread the remoulade sauce onto toasted slices of vegan bread. Layer the broiled tempeh slices, arugula, and pepper slices on the bread and top with an additional slice of toasted vegan bread.
To round things off, here’s a delectable recipe from Oh She Glows.
For the sun-dried tomato hemp basil pesto:
1 large garlic clove
¼ cup oil-packed, sun-dried tomatoes
¼ cup hemp seeds, hulled
1 cup fresh basil leaves
2 tablespoons water
2 tablespoons fresh lemon juice
1 to 2 tablespoons olive oil
Freshly ground black pepper
¼ teaspoon fine-grain sea salt
For the sandwich:
Sprouted-grain bread, toasted
2 tablespoons hummus
½ avocado, thinly sliced
1 to 2 tomato slices, thinly sliced
Pinch of salt and pepper
Pinch of red pepper flakes
2 tablespoons sun-dried tomato hemp basil pesto
For the sun-dried tomato hemp basil pesto:
Use a food processor to mince garlic. Add the rest of the pesto ingredients to the food processor and process until smooth.
For the sandwich:
Spread hummus onto one of the toasted bread slices and pesto onto another. Layer the lettuce, avocado, and tomato onto the slice with the hummus and sprinkle salt, pepper, and red pepper flakes onto the slice with the pesto. Sandwich together and enjoy.
The idea behind the Paleo diet is to eat like you would have in the Paleolithic era. That means eating nuts, seeds, meat, fruit, and vegetables, while avoiding grains, refined sugar, and chemicals. It’s easy to find Paleo main dishes because the diet consists primarily of meat and vegetables—but what can you make for Paleo appetizers and side dishes?
We’ve compiled our favorite Paleo appetizers and side dishes for you to enjoy!
Line a 10- x 6-inch baking pan with parchment paper and preheat the oven to 400 degrees F.
In a large bowl, whisk eggs, coconut milk, and vinegar together. Add coconut flour, baking powder, and a pinch of salt. Stir well. Scrape batter into pan and smooth. Gently press chopped rosemary and garlic slices onto the top of the dough. Top with a drizzle of olive oil and salt and pepper. Bake until golden, about 25 minutes.
For the kale chips:
2 bunches curly kale, stems removed and torn into 2- to 3-inch pieces
2 ½ tablespoons everything-bagel spice mix
2 tablespoons olive oil
Stir together all the ingredients to make the spice mix. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
In a large mixing bowl, toss together kale, 2 ½ tbsp of spice mix, and olive oil until kale is evenly coated. Arrange kale in a single layer on the baking sheet. Bake until crisp, about 20 minutes, turning the leaves over halfway through. Cool completely and serve.
Heat the oven to the lowest temperature setting or 115 degrees F. Place metal racks on two baking sheets.
In a baking dish, stir olive oil, balsamic vinegar, maple syrup, smoked paprika, and garlic powder together. Cut off the ends of the eggplants and use a knife or mandolin to slice eggplants into thin vertical slices. Toss slices in the marinade to coat. Marinate for 2 hours, flipping halfway through.
Place eggplant on the racks, being careful not to overlap and sprinkle with salt. Put in the oven to dehydrate until jerky is chewy and dry to the touch, about 4 to 6 hours. Store in a cool, dry place.
These asparagus soldiers are a great way to start any meal. They can be served instead of toast alongside boiled eggs.
Yield: 4 servings
Active Time: 10 minutes
Total Time: 30 minutes
12 asparagus spears
12 slices bacon
4 large eggs
For the asparagus:
Trim woody ends from asparagus. Wrap the asparagus spears with bacon, tightly. Cook over medium-high heat in a saucepan for several minutes on each side to crisp bacon.
For the eggs:
Fill a medium saucepan with water about three-quarters full and place over medium-high heat. Once water is boiling, add eggs and cook for 6 minutes. When done, run under cold water to stop them from cooking. Serve with sliced open tops to dip asparagus into the runny egg yolk.
Place almonds in a medium-sized bowl with water. Cover and soak overnight or for at least 12 hours.
Drain and wash the soaked almonds. Use a food processor with a blade attachment to finely chop the almonds. Add in the rest of the ingredients and ¼ cup of water. Puree while adding more water until creamy and smooth. Adjust seasonings to taste.
Vegan Ranch Dressing
Made from soaked cashews, this vegan ranch dressing is also Paleo-friendly, meaning you can serve up alongside chopped veggies or make cauliflower buffalo “wings” to dip!
Yield: About 1 cup
Active Time: 5 minutes
Total Time: 20 minutes
In a large bowl, cover cashews with twice the amount of water. Soak for 15 minutes.
Drain water, and place cashews, water, apple cider vinegar, lemon juice, garlic powder, salt, and onion powder in a food processor. Process until smooth, adding additional water as needed. Transfer to a bowl and stir in chives, parsley, and black pepper. Ranch will keep in fridge for 3 days.
Heat oven to 400 degrees F. Slice sweet potatoes into very thin rounds, using a sharp knife or mandolin. Toss with coconut oil, cumin, salt, and paprika in a large bowl. Bake until crisp and golden brown, about 20-25 minutes. Let cool completely.
This satisfying Paleo side dish serves up sauteed greens, avocado slices, and tahini-turmeric dressing—all inside a sweet potato.
Yield: 1 serving
Active Time: 15 minutes
Total Time: 1 hour
For the sweet potato:
1 sweet potato
1 cup kale, de-ribbed
1 cup baby spinach
Small handful cilantro, chopped
½ avocado, sliced
1 green onion, sliced
1 ½ teaspoons coconut oil
½ teaspoon Himalayan salt
Heat oven to 350 degrees F. Wash sweet potato, and use a fork to poke holes throughout. Wrap with aluminum foil and roast on baking sheet for about 40 minutes, or until potato is tender.
While the sweet potato is cooking, place coconut oil and salt in a skillet over medium-high heat, stirring in kale and baby spinach. When greens are just wilted, but still brightly colored, remove from heat.
Mix together all dressing ingredients in a small bowl, thinning with water if necessary. Cut potato in half vertically and place sauteed greens and avocado on top, sprinkling cayenne over them. Garnish with cilantro and green onions. Drizzle dressing over the top.
For the fries:
Peel parsnips and cut into long sticks. Place the cut fries in a large bowl with cold water and refrigerate for at least 1 hour.
Heat lard to 325 degrees F in pot until oil bubbles around the handle of a wooden spoon. Drain fries and dry with a paper towel. Fry parsnips 3 to 4 minutes, until they turn a light gold color. Remove with slotted spoon and drain on paper towel. Cool.
Increase heat to 375 degrees F. Fry parsnips once more for 3 minutes to reach golden brown. Remove, drain, and season with paprika and salt.
For the sorrel mayo:
Add sorrel, garlic, shallot, mayonnaise, and mustard to a small food processor until smooth. Add salt to taste.
Purple Potato Salad
This recipe can be made with regular sweet potatoes, but purple potatoes give an exotic vibe to this Paleo side dish!
Yield: 4 servings
Active Time: 10 minutes
Total Time: 40 minutes
One or more of the following:
1 jalapeno pepper, finely chopped
2 pickles, finely chopped
1 tablespoon chives, finely chopped
Peel potatoes and cut into small even chunks. Fill a pot with lightly salted water and bring to a boil. Add potatoes. Boil until potatoes are easily pierced by a fork, about 10 to 25 minutes.
Drain water and cool potatoes completely. Mix mayo with potatoes and add salt and pepper to taste. Mix in other flavors as desired.
In a medium saucepan, place garlic, shallots, lemon peel, water, vinegar, red pepper flakes, peppercorn, and salt over medium heat to boil. Add in carrots and cook for 3 to 4 minutes. Turn heat off and remove carrots, letting both the carrots and the liquid cool to room temperature.
Put both the carrots and the brine in an airtight jar together and seal. Refrigerate overnight.
Made with coconut aminos, nori, and sesame, this green side dish will be your favorite thing on the plate! Broccolini has a milder flavor than broccoli, which is complemented with nori salt in this crave-worthy recipe.
Yield: 4 servings
Active Time: 5 minutes
Total Time: 12 minutes
Heat oven to 400 degrees F. Toss the broccolini with sesame oil and coconut aminos. Place on two baking sheets in a single layer and roast in the oven for about 8 minutes, or until crispy.
Stir nori, salt, sesame seeds, pepper, and cayenne together in a small bowl. Top broccolini with nori salt to serve.
When you can’t find what you need, you make it yourself. At least, that’s the philosophy founder Sarah Gordon used to launch Square Organics, a line of portable, protein-filled bars that fill you up with simple ingredients that won’t weigh you down.
“I’m one of five kids and was involved in sports growing up, so protein bars were a go-to for our family,” Sarah said. But when it came to her favorite snack, Sarah’s body had other plans. “As I got older, my asthma breathing issues got worse; by my early twenties I was on five harsh medications and in and out of the emergency room.”
When a nurse recommended Dr. Mark Hyman’s book, Ultraprevention, Sarah experimented with an elimination diet. “I made a complete lifestyle overhaul,” Sarah said. “After six months of removing inflammatory foods, I was able to get off all of my medications. To this day, I don’t even have a single inhaler in the house.”
Nixing gluten, dairy, soy, and processed sugar meant there weren’t a lot of ready-to-eat snacks on the shelf so Sarah set out to develop a bar of her own. It took 18 months of trial-and-error in her apartment kitchen before the first flavor—Chocolate Coated Coconut—was perfected and ready to launch. This flavor uses organic coconut nectar to sweeten every bite, and has officially reached fan favorite status.
Although the business is thriving today, Sarah still navigates the feelings of overwhelm just like any working mom. “My constant challenge is balancing motherhood and the responsibilities of running a fast-growing business,” she said. “I think most women feel the need to do everything, and I’m no exception. I feel guilt when I’m at the office late at night, which is then mirrored by the guilt I feel when home with our daughter and there's a never-ending list of things to do at Square. I try to remind myself if this were easy, everyone would be doing it.”
If protein is the cornerstone of a balanced meal, why should a balanced snack be any different? Square uses sprouted brown rice protein across all products because it’s easier to digest, minimally processed without heat or chemicals, and has an amino acid profile that rivals animal protein sources. “In other words,” Sarah says, “you eat a bar and it holds you over for hours!”
From the beginning, Square has prioritized quality ingredients like organic coconut nectar, coconut oil, and gluten-free oats. “We wanted to ensure we had the right balance of nutrients, particularly for satiation, but also gave greater attention to the sourcing and processing of those ingredients,” she said.
“We wanted to ensure we had the right balance of nutrients, particularly for satiation, but also gave greater attention to the sourcing and processing of those ingredients.”
Sarah and her husband, Andrew, still formulate every new flavor and use ingredients that can be found at natural markets, like cashew butter, amaranth, and sprouted brown rice. “It’s the reason our bars have that homemade, real food taste, and why you won’t find mystery ingredients like natural flavors or sugar alcohols that originate in a lab.”
Freedom for all
Square bakes a social mission into each bar by supporting Not for Sale (NFS), an anti-human trafficking nonprofit that believes every person deserves to be free. “Our relationship with NFS started about six months after our launch via a simple tweet. We learned there are more slaves in the world today than at any point in history—human-trafficking is the second fastest-growing black market industry,” Sarah shared. Today, Square Organics contributes 1% of its net sales to NFS.
To remove extra moisture, wrap a paper towel around the tofu and place a flat, heavy object on it. Let sit for 15 minutes.
In a large, shallow bowl, mix olive oil, orange juice, maple syrup, chili powder, cayenne, ½ tsp salt, and paprika. Cut tofu into 24 pieces, ⅓-inch each, and put them in the marinade. Stir to coat the pieces and marinate for at least 30 minutes or up to 1 day.
After marinating, heat the oven to 425 degrees F. Place parchment paper on baking sheet to line. Place the marinated slices of tofu on the sheet. Bake for 25 minutes or until golden brown.
Cook soba noodles following directions on the package. Drain noodles and divide into bowls. Cut bottoms of bok choy and divide into bowls. Top with sesame oil and salt. Divide the tofu into the bowls. Top everything with scallions, pomegranate seeds, orange zest, and a dusting of cayenne to taste.
This quick and easy recipe will make you forget about unhealthy pasta dishes because these kelp noodles taste amazing in this avocado sauce!
Yield: 2 servings Active Time: 15 minutes
1 package kelp noodles, rinsed and drained
2 firm avocados
3 cloves garlic
1 cup baby arugula
1/2 cup baby spinach
1/2 cup basil
1/4 cup cherry tomatoes, halved
Scant 1/4 cup olive oil
3 tablespoons lemon juice
2 tablespoons nutritional yeast Salt and pepper, to taste
Use a food processor with blade attachment to process avocados, garlic, spinach, basil, lemon juice, and nutritional yeast. Season with salt and pepper. While processing, add olive oil.
Toss sauce into the kelp noodles. Add arugula. Top with cherry tomatoes and serve at room temperature.
These vegan and gluten-free spring rolls bring together every green flavor you can find into one delicious dish!
Yield: 12 spring rolls
Active Time: 20 minutes
For cilantro dressing:
1 cup cilantro leaves
2 cloves garlic
Juice of 2 limes
1 tablespoon fresh ginger, roughly chopped
1 tablespoon sesame oil
1 teaspoon chili flakes
Pinch Himalayan salt
For spring rolls:
12 small rice paper rounds
1 large avocado, sliced thinly
Large handful baby spinach
12 sugar snap peas
1 cup mixed pea shoots and sprouts
1/2 cup basil leaves
1/2 cup mint leaves
Small handful cilantro leaves, torn
For the cilantro dressing:
Use a small food processor to process cilantro, garlic, lime juice, ginger, sesame oil, chili flakes, and salt until finely chopped and place in the fridge until serving.
For the spring rolls:
Dip rice paper, one sheet at a time, in bowl of cold water for 5 to 10 seconds to soften. On a clean surface, top paper with spinach, avocado, peas, sprouts, cilantro, mint, and basil leaves. Fold the short end of the rice paper over the filling and roll closed. Repeat to use all ingredients, and serve with dressing.
For the toppings:
1 bunch cilantro, chopped
1 small jalapeño, sliced
1 avocado, cubed
2 Roma tomatoes, chopped
For the kale chips:
Heat oven to 350 degrees F. Tear the kale down to 2-3 inch pieces. Toss with salt and olive oil. Place on two baking sheets in a single layer and bake until golden around the edges and crispy, about 10-15 minutes. Remove from oven and allow to cool.
For the vegan "queso":
Blend all the queso ingredients in a blender on a high setting until smooth. Add 1 tbsp water at a time until creamy and thick.
For the toppings:
Drizzle queso onto the kale chips. Top with cilantro, jalapeno, avocado, and chopped tomatoes.
For the cupcakes:
Heat oven to 375 degrees F. Mix apple cider vinegar with chocolate almond milk. Set aside to allow to curdle. Add dry ingredients together and use a mixer to combine. Add the wet ingredients and mix until batter forms. Use coconut oil to grease a muffin tin and fill cups halfway with batter. Bake for 12 to 15 minutes.
For the frosting:
Combine chocolate, cashew butter, and coconut oil in a small saucepan and simmer over medium heat, stirring. As chocolate starts melting, remove from stove. Combine cacao powder, date sugar, stevia, salt, and sweet potato puree in a small bowl. Gently pour chocolate into the sweet potato puree and stir to combine. Refrigerate to cool and stir again.
Pipe swirls of frosting onto cupcakes and top with shredded coconut.
Heat oven to 375 degrees F. Line baking sheet with parchment paper. Mix all ingredients in a large bowl until thick batter is formed and completely moist. Arrange 1½-inch balls of batter on baking sheet 1 inch apart, lightly pressing down each one with your palm.
Bake until edges are golden or for 7 to 10 minutes. Cool and enjoy with a glass of almond milk!
Hop on over to the kitchen and bake up these adorable cupcakes for your spring celebrations! They’re simple to make thanks to a gluten-free mix, and some fancy knife work on fresh fruit creates an edible topper that’ll impress your guests. Watch the video to see how it all comes together!
Vanilla Bunny Ear Cupcakes
Yield: 12 cupcakes
Active Time: 30 minutes
Total Time: 50 minutes
Make the cupcakes
Make cupcakes according to package directions; cool completely. Scoop a generous amount of frosting onto the center of each cupcake; slightly spread to just cover the top. (Be sure to save half of one container.) Place shredded coconut on a plate and dip the frosted cupcake into coconut to coat.
Make the frosting and bunny ears
Mix pink food coloring with remaining frosting and place into a piping bag. If you don’t have one, just add frosting to a small plastic bag and snip off one of the corners.
Cut fruit into ¼-inch thick slices. Using a paring knife or bunny ear cookie cutter, cut fruit into bunny ears. Make a 1 ½-inch deep slit in the top center of each cupcake, then insert ears into the slit just before serving. As a final touch, use pink frosting to add a line for the inner ear detail.
Sunday meal prep is a fast-growing trend that makes it easier to eat healthy throughout the week. Preparing a large batch of food before the week gets underway provides leftovers that can be separated into portions for the following days. Take to work for an easy lunch or dinner.
The Paleo diet consists of grass-fed meat, seafood, fruits, vegetables, nuts, seeds, and oils for a clean diet that avoids preservatives or chemicals. The diet can provide high iron content and greater satiation after eating.
The Paleo diet can be easy with meal prep! The following are some of our most delicious Paleo meal prep recipes.
This mason jar version of the classic Thai soup is an easy way to satisfy your spicy and sour cravings. It’s also easy to take a mason jar of this to work for a tasty lunch!
2 tablespoons sliced lemongrass
2 tablespoons chopped shallots
2 tablespoons sliced ginger
2 tablespoons coconut aminos
2 teaspoons fish sauce
Juice from 2 limes
½ cup mushrooms, sliced
½ cup extra-firm tofu
½ cup red bell peppers, sliced
½ cup bok choy, chopped
Handful snow peas
Handful mung bean sprouts
1 red jalapeno pepper, sliced
½ cup cilantro, chopped
Create zucchini noodles using a spiralizer or vegetable peeler. Divide lemongrass, shallots, ginger, coconut aminos, fish sauce, and lime juice evenly between mason jars.
Top with zucchini noodles, then divide the rest of the ingredients into the jars as well. Cover, seal, and store in the refrigerator. Serve by adding hot water and stirring.
Preheat the oven to 350 degrees F. Line a 9- x 5-inch loaf pan with parchment paper, hanging over the long side of the pan by about 4 inches.
Mix raisins, coconut chips, mixed nuts, chia seeds, cinnamon, vanilla, salt, and nutmeg in a large bowl and stir well. Spray cooking spray on a measuring cup to measure the honey and add to the mixture. Stir well. Pour mixture into the pan.
Spray cooking spray on hands and use fingers to press the mixture evenly into the pan. Bake for 22 minutes, or until golden brown.
Let cool for 30 minutes, then use the flaps of parchment paper to press and reshape loaf. Wait 30 more minutes before lifting the loaf out of the pan and onto a cutting board. Cool completely, then cut into 2-inch bars.
Preheat the oven to 350 degrees F. In a roasting pan, toss together sausages, garlic, red onions, and olive oil. Roast 15 minutes in the oven, then toss in tomatoes, salt, and balsamic vinegar. Roast 15 more minutes in the oven. Serve with basil leaves.
This spicy take on chicken salad is great for Paleo meal prep! Use as a filling for lettuce wraps—a perfect lunch for the workweek.
1 pound organic, boneless skinless chicken breast
1 cup apple, chopped
3-4 stalks of celery, sliced lengthwise then chopped
½ cup walnuts, chopped Curry powder (lots!)
3 to 4 tablespoons Primal Kitchen Mayonnaise (more if needed) Sea salt and pepper, to taste
Cut uncooked chicken into strips, then cut into 1-inch cubes. Cook in skillet with a little bit of water until tender and white all the way through. Drain, and set aside.
Mix mayonnaise, curry powder, salt, and pepper together in a small bowl, adding curry until it reaches your desired taste.
Toss chicken with nuts, celery, and apple in a separate bowl. Add chicken to curry mixture and stir together. Serve wrapped in lettuce leaves.
This Paleo take on classic Korean noodle stir-fry substitutes kelp noodles for the traditional rice noodles. It has the same delicious taste and can be served warm or cold, making it great for Paleo meal prep!
On a medium setting, heat 1 tbsp coconut oil in large skillet. Add carrots and salt and pepper to taste. Cook, while stirring about 3 minutes, or until carrots soften. Remove from skillet and set aside.
Use the hot skillet to cook the next ingredients. Add the other 2 tbsp coconut oil, bell peppers, onions, and mushrooms. Cook, while stirring about 5 minutes. Add garlic, salt, and pepper and cook 30 seconds more. Remove from the skillet and set aside with carrots.
Add coconut aminos and honey to the hot skillet. Heat on low setting until warm and well mixed. Add the kelp noodles, spinach, and cooked vegetables into the sauce and toss with sesame oil.
Serve either warm or cold, garnished with sesame seeds and sliced green onions.
In a large bowl, mix together cumin, ginger, cinnamon, onion powder, salt, garlic powder, turmeric, and pepper. Toss in chicken thighs, coating them with the mixture. Cover and set aside for 30 minutes.
Heat olive oil in a large Dutch oven over medium heat until simmering. Add chicken thighs and brown on all sides. Remove from pot and set aside. Saute sliced onion in juices and oil until golden brown. Add chicken back to the pot. Top with sliced lemons, olives, lemon juice, and ¾ of the cilantro. Fill with water, enough to cover chicken and lemons. Put lid on pot, turn heat to low, and simmer stew about two hours or until chicken is tender. Serve topped with cilantro.
Mix together parsley, garlic, thyme, olive oil, mustard, vinegar, salt, and pepper. Toss in chicken to coat with mixture. Marinate for 15 minutes.
Place a large skillet over medium heat. Place chicken skin-side down, cooking for about 8 minutes to brown. When skin becomes crispy and golden, turn over to finish cooking 6 to 8 minutes, or until thoroughly cooked.
Preheat the oven to 375 degrees F. Line baking cups into muffin pan.
Blend banana, egg, almond butter, cacao powder, honey, chia seeds, vanilla extract, salt, and baking soda in a blender on high until smooth. Transfer to medium bowl and stir in zucchini and chocolate chips.
Divide batter into muffin cups, filling to ¾ full. Sprinkle chocolate chips on top. Bake 20 minutes or until muffins are set. Let cool in pan. Store in an airtight container.
Cold Italian custard—or panna cotta—has a lot going for it. This dessert can handle just about any flavor combo you dream up, and being able to make it in advance means it’s a no-brainer for effortless dinner parties. In this version, each bite gets a protein boost with a scoop of vanilla-flavored bone broth powder that melts beautifully into rich coconut cream and coconut milk. To finish it off, add a swirl of honey and lime for a zippy, dairy-free twist.
Coconut Lime Panna Cotta
Yield: 5 (1 cup) servings
Active Time: 15 minutes
Total Time: 4 hours and 15 minutes
Whisk almond milk and gelatin in a small bowl; set aside to bloom for 5 minutes.
On medium heat, whisk coconut cream, coconut milk, vanilla bone broth protein, and honey in a small saucepan until well combined. Off heat, stir in lime juice, zest, and salt. Add bloomed gelatin and whisk until fully dissolved. Pour into serving bowls and refrigerate at least 4 hours, or overnight, until set. Top with toasted coconut and lime zest before serving.
To use molds, lightly grease ramekins with coconut oil. Divide mixture into ramekins and refrigerate at least 4 hours or overnight, until set. To serve, gently run a knife around the edge to loosen, then invert on a plate. Top with toasted coconut and lime zest before serving.
Once upon a time, nut butter meant one thing: peanut butter. But as much as we adore the original, times have changed and our obsession with nut butters has become, well, a little more nuts. Today, there are dozens of nut butters to choose from, each offering a wide variety of benefits, including protein, key nutrients, and vitamins.
So what’s the best nut butter to choose? We’re breaking it down—from almond to brazil nut—so you can select (or make) the one that’s right for you. We’ve also compiled our favorite nut butter recipes for making the most of this superfood spread.
What Is Nut Butter
Throw some nuts into a food processor for 5 to 15 minutes, and chances are you’ll get nut butter. But not all of these creamy spreads are created equal. From tree nut-based to legume-based to homemade and store-bought, nut butter comes in many forms. And, if you’re hoping to find a Paleo nut butter, low-carb nut butter, high-protein nut butter, or natural nut butter, nutrition facts are important. Where to begin? Here are some of the most popular and healthiest nut butters on the market:
Here’s something nutty: Unlike peanuts, which are grown underground and considered legumes, almonds are actually edible seeds that come from the fruit of almond trees. A source of fiber and protein, almonds also contain vitamin E, selenium, zinc, calcium, magnesium (one serving contains 20 percent of your daily value) and B vitamins like folate and biotin (vitamin B7).
Almond butter has quickly grown in popularity as a peanut butter replacement because of its many health benefits. Sandwiched with jelly, drizzled over apple slices, or spread on a rice cake, almond is definitely a beloved butter. And since almonds aren’t legumes, almond butter is also an approved Paleo nut butter. Score!
Brazil Nut Butter
Like almonds, Brazil nuts are also tree nuts. The nuts are grown in a coconut-like shell and are configured much like orange segments. They’re a source of magnesium, zinc, calcium, vitamin E and some B vitamins, but are best known for their selenium content as they’re the richest known food source when it comes to this nutrient. Brazil nut butter is considerably high in fat (about 19g per serving), however, most of this fat is monounsaturated and polyunsaturated (both of which are believed to be beneficial to cholesterol).
Another tree nut, cashews grow at the base of “cashew apples” (the fruit of a cashew tree). While cashews have less fiber than other nuts, they do contain copper, manganese, magnesium, phosphorus, iron, selenium, vitamin B6, and antioxidants. Even better, their natural richness makes cashews an ideal nut for butter-making, instantly adding a decadent, Paleo-friendly spin on just about any recipe, whether a smoothie, cookie, or even creamy cashew butter chicken.
These days, it seems like the benefits of coconut are endless. But is there a difference between coconut butter and coconut oil? For starters, coconut oil is pure fat while coconut butter is made of puréed, raw coconut meat—in addition to oil—so it’s not exclusively fat. In fact, one tablespoon of coconut butter delivers 2g of fiber along with potassium, magnesium, and iron. While coconut oil is great for cooking, coconut butter can be used much the way you would use regular butter.
Macadamia Nut Butter
Creamy and rich, macadamia butter tastes so indulgent that its health benefits may come as a surprise. However, macadamia nuts are high in monounsaturated fats (aka “healthy fat”) and low in Omega-6 content (more so than other nuts), which makes them one of the best nuts around. It’s because of this fat breakdown that macadamias and macadamia nut butter are often hailed as a Paleo favorite (when consumed in moderation).
How to Make Nut Butter
Making your own nut butter might sound intimidating, but the process is easier than you may think—if you have the right tools. A food processor, high-powered blender (like a Vitamix), or even a spice grinder will do the trick.
You can choose to make raw nut butter or roasted nut butter. For a roasted version, either purchase pre-roasted nuts or pop raw nuts in the oven at 350 degrees F for about 10 minutes before adding to your food processor, blender, or grinder for 5 to 15 minutes (depending on your desired consistency). You may notice the mixture looks a bit dry and crumbly at first, but after a few minutes, the fibers will break down, releasing the natural oils in the nuts and creating a creamy texture. Most nut butter will store in the fridge for about three months.
Pro tip: Don’t be afraid to mix it up and create a blend by combining a few of your favorite nuts in a single batch. You can even throw in chia seeds, flax seed, or hemp seeds for added crunch.
10 Nut Butter Recipes
This satisfying spread can do so much more than just upgrade toast. We’ve gathered our top nut butter recipes that are quick, easy, and full of nut butter benefits.
Yes, you read that right. Here’s a recipe you can’t knock out of the gate. Cheddar grilled cheese is smothered with peanut butter and jam before being sandwiched between two spongey slices of sourdough bread. It’s a unique spin on a classic, but it just might become your new go-to lunch.
If ever there was a recipe that made you say, “Why didn’t I think of that?” this is the one. Upgrade your sweet potato to ultimate snack status by topping it with a drizzle of almond butter and a pinch of cinnamon. The nutty-sweet combo is rich and satisfying while still Paleo-friendly.
A coconut, a date, and a cashew walk into a bar... Seriously, this no-bake bar recipe is no joke! Shredded coconut, medjool dates, cardamom, and raw cashews pair with luscious coconut butter for a delicious, on-the-go snack that will curb those midday hunger pangs.
It only takes five ingredients to make this Paleo-friendly fudge totally indulgent. (It’s actually filled with healthy ingredients. Shh!). Just combine coconut oil, cacao butter, almond butter, honey, and vanilla extract and refrigerate for 30 minutes to 1 hour.
Making whoopie pies is easier than you think. All you have to do is pipe frosting between two cookies, but this recipe takes things a step further with gluten-free pumpkin muffin mix and hazelnut spread filling. The fluffy, spiced cookies pair perfectly with the rich hazelnut filling for a comforting, yet not-too-familiar bite.
Dr. Mark Hyman is one of Thrive Market’s go-to experts on healthy living, and his new book, Food: What the Heck Should I Eat? is here to help make this age-old question easier to answer. Each chapter tests your nutrition IQ (don’t worry, it’s fun!) and uses the latest science to break down myths about the best ways to fill your plate.
If you’ve ever been frustrated by conflicting advice about how to chow down, you’re not alone, and there are valid reasons to be confused. As Dr. Hyman explains, nutrition research is inherently difficult to conduct. In an ideal world, scientists would feed two groups of people two different diets and study them over the course of 30 years. Since controlled environments are nearly impossible to achieve, it doesn’t make results as definitive as we’d like. The solution? “Weigh all the evidence from basic science, population studies, and controlled experiments and combine it with a pinch of evolutionary common sense.”
His findings help connect the dots between the food on our plate and our mental, physical, emotional, and spiritual well-being. “Food is not just calories; it’s medicine,” he writes. “And most of us don’t realize how quickly our health would bounce back if only we thought of it this way.”
If you’re ready to take control of what you eat, here’s a preview of some of the fun facts you’ll learn inside!
Myth #1: A healthy morning starts with juice
“Orange juice is essentially soda with some vitamins,” Dr. Hyman explains. Here’s why: Juice delivers all the natural sugar (or fructose) from fruit, but it’s stripped of a critical nutrient—fiber. “Because of its powerful ability to stimulate fat production, fructose has a direct impact on your waistline,” he says. Chalk it up to the fact that fructose is mostly processed in the liver, which is then metabolized into fat. There are benefits, however, in ingesting fructose alongside soluble fiber, like what you’ll find in nectarines and apples.
Myth #2: Arugula is just another lettuce
This tender green is actually part of the cruciferous vegetable family, so it’s more closely related to broccoli than an iceberg wedge. Who knew? Arugula also boasts nutrients like calcium and phytochemicals which may encourage detoxification.
Myth #2: Break-up with egg yolks
Loyal to egg white omelettes? You’re missing out on minerals, vitamins, and omega-3 fats from the yolks! Since the 2015 US Dietary Guidelines report found no link between heart disease and dietary cholesterol, Dr. Hyman recommends eating the whole egg as nature intended. Try serving them hard-boiled—on an arugula salad, perhaps.
Myth #4: Eat low-fat to lose weight
When it comes to weight gain, our fat-storage hormone insulin runs the show. Because low-fat diets often result in high-carb eating, it won’t do your waistline any favors. A 2012 study revealed that fat speeds up your metabolism and burns body fat, while carbs slow it down and promote weight gain. In Eat Fat, Get Thin, Dr. Hyman notes that fat is one of the body’s most basic building blocks, and the average person is made up of between 15 and 30 percent fat! In short, it’s an important part of any diet, and healthier options like coconut oil and avocados can deliver benefits.
Mark Hyman Recipes
Dr. Hyman doesn’t just tell you what to eat, he creates yummy recipes to enjoy, too! Here are a few from breakfast to dessert.
With a four-hour cook time (that’s mostly hands off, BTW), bookmark this for a weekend and you’ll be treated to tender, succulent short ribs drenched in a sauce seasoned with mustard, balsamic vinegar, and garlic.
Compound butter is just a fancy name for a spread with extra ingredients added. Savory varieties are popular (like a pat of herb and garlic butter melting over sizzling steak), but we’ve got a spiced version to try. Just whisk ghee, cinnamon, and collagen peptides in a bowl, chill, and voilà—your morning cuppa just got a shot of flavor and a Paleo-friendly boost! It’s delicious on toast or pancakes, too.
Whisk all ingredients until well blended. Pour into an airtight container and refrigerate until firm. To use, stir a spoonful into coffee, add to baked goods, or spread on toast. Use within three weeks.