Brandon Patrick-Scott

Super-Easy Pulled Jackfruit Sandwiches

BBQ Jackfruit Sandwiches

There are plenty of pulled jackfruit sandwich recipes around the web, but this miracle food is so amazing that we just had to have one of our own. This super-easy pulled jackfruit sandwich recipe relies on flavorful BBQ sauce to envelop the starchy fruit. In its unripe state it has that kind of stringy texture provides an animal-free way to enjoy a “meaty” treat. Pairing it with coleslaw gives the sandwich a cool crunch.

Pulled jackfruit

  • Two 20-ounce cans young green jackfruit in water (see Note)
  • 1 tablespoon olive oil
  • 3/4 to 1 cup barbecue sauce (your favorite brand or homemade)
  • 1 to 2 teaspoons barbecue seasoning such as mesquite (see Note)

The rest

  • 2 cups or so pre shredded coleslaw
  • 1/4 cup vegan mayo or other creamy dressing
  • 4 whole-grain buns

1  Drain and rinse the jackfruit. Cut away and discard any core portion, then chop the jackfruit roughly.

2  Heat the oil in a large skillet, then add the jackfruit and 3/4 cup barbecue sauce. Heat up over medium-high heat until the sauce bubbles, then turn down the heat, cover, and cook for 15 minutes. Stir from time to time.

3  Uncover and mash with a potato masher or large fork to create string-like “pulled” texture. Add a little more BBQ sauce if the jackfruit has gotten dry, then stir in the BBQ seasoning  to taste. Cook for 5 minutes or so longer.

4  In the meantime, combine the slaw with enough vegan mayo to coat.

5  Divide the pulled jackfruit among 4 buns (you may have excess), top with a little coleslaw and the top of the bun, then serve.

Notes:

  • Make sure to get jackfruit in water, not brine or syrup. If you can’t find canned young green jackfruit at a natural foods store near you, it’s available online at Amazon.com.
  • Barbecue seasonings are available in the spice section of most supermarkets

BBQ Jackfruit Sandwich recipe

Photos: Evan Atlas

6 Health Benefits of Hummus

Hummus recipe

Hummus, the rich, creamy dip, is central to Middle Eastern cuisine. Most of us eat it because it’s so tasty; but we don’t often consider the health benefits of hummus. But you can be sure that hummus is a good-for-you treat — it consists mainly of chickpeas and sesame seeds. Lemon and garlic are also intrinsic to its unique flavor — and variations can include spices, peppers, olives, and other ingredients to make a great thing even better. Hummus is most often used as a dip for fresh pita, but there are other ways to use it. It’s great in wraps, as a potato topping, and even on pizza in place of tomato sauce.

You can buy hummus from the store, but for all the healthy goodness that it comes with, it’s always better to make it yourself at home — it’s easy to do — here’s our basic recipe, with variations. Despite its delicately complex taste, hummus is actually surprisingly easy to make. more→

Puffed Peanut Butter Cereal Snack Bars

Peanut butter puff bars1

Low-sugar peanut butter puffed cereal gives these easy snack bars a fun look and really pop when you chew them! With peanut butter in them too, they’re double peanut-y — though you can use any other kind of puffed cereal (we used Nature’s Path Panda Puffs), like puffed rice. Taking minutes to make, these are no-bake; you just have to have some patience as they set up in the fridge (or you can speed things up by placing in the freezer). more→

Kale Pesto Pasta with Cherry Tomatoes

Kale Pesto Pasta recipe

Creamy, rich kale pesto pasta perfection gets a pop of flavor from fresh cherry tomatoes. This easy recipe is sure to become a regular, ideal for a quick weeknight dinner — it only takes about 20 minutes to prepare. For a splurge, use walnuts instead of sunflower seeds. Recipe from Frugal Vegan: Affordable, Easy & Delicious Vegan Cooking by Katie Koteen & Kate Kosbee, Page Street Publishing Co. © 2017, reprinted by permission. Photos at top and bottom by Allie Lehman. more→

Frozen Chocolate Banana Ice Cream Swirl

Frozen Chocolate Banana Ice Cream

When summer delivers ice cream weather, we turn to this brilliant three-ingredient recipe: chocolate banana ice cream — naturally vegan and low-fat. Just cut up the bananas, freeze and swirl with your favorite flavors. We have some real chocoholics under our roof, but you could use anything—frozen strawberries, blueberries or a little vanilla extract. Bonus — this is nut-free, soy-free, and gluten-free! Recipe from Frugal Vegan: Affordable, Easy & Delicious Vegan Cooking by Katie Koteen & Kate Kosbee, Page Street Publishing Co. © 2017, reprinted by permission. Photos by Allie Lehman. more→

6 Healthy Plant-Based Fats and Their Benefits

Avocados on a table

While there are good arguments for reducing bad fats (trans fats, saturated fats) from the diet, there are several sources of plant-based fats that have numerous health benefits. Read on for more on how to get these 6 healthy fats into your daily repertoire.

What Are Healthy Fats?
Fats aren’t totally evil! While there are some fats that should be avoided — like trans fats and saturated fats — there are also good fats that are a must for overall health. These healthy fats are mostly those coming from vegetables.

Plant-based fats are polyunsaturated, containing Omega-3 and Omega-6 fatty acids that our bodies need, since they’re not capable of manufacturing them. Since we cannot get off eating bad cholesterols even though how hard we try to, These polyunsaturated fats will help achieve a more balanced fat content. more→

Manhattan “Glam” Chowder (Vegan Clam Chowder)

Vegan clam chowder

At last, a satisfying vegan clam chowder! Manhattan clam chowder is the red, tomato-based soup found on diner menus all over the city. Mushrooms bring the perfect texture and flavor to this vegan “glam” chowder, a version of the iconic New York City soup. Nori and Old Bay Seasoning cleverly replace the seafood flavors. From NYC Vegan: Iconic Recipes for a Taste of the Big Apple, copyright © 2017 by Michael Suchman and Ethan Ciment. Photos by Jackie Sobon. Used by permission. more→

NYC-Style Street-Cart Pretzels

NYC-Style street-cart pretzels recipe

Soft street-cart pretzels have been sold on the streets of New York City since at least the 1820s, and now, here’s a recipe you can make at home. Today, they’re still sold from ubiquitous metal carts found all over Manhattan and always offered with mustard. From NYC Vegan: Iconic Recipes for a Taste of the Big Apple, copyright © 2017 by Michael Suchman and Ethan Ciment. Photos by Jackie Sobon. Used by permission. more→

3 Important Supplements for Vegan Bodybuilding

Berries and cherries

Excerpted from Vegan Bodybuilding & Fitness: The Complete Guide to Building Your Body on a Plant-Based Diet by Robert Cheeke, the world’s most recognized vegan bodybuilder: For vegan bodybuilders, the second most popular question after “how do you get your protein?” is “What supplements do you take?”

There were periods of my vegan bodybuilding life when I didn’t use any supplements at all and made incredible gains. But I do use supplements today, and I will share with you my favorite supplements and the most popular bodybuilding supplements for athletes, explaining what their function is and how they can benefit vegan athletes and competitive bodybuilders. The following is a list of common bodybuilding supplements and their functions or roles in contributing to health and athletic success.  more→

Ready-to-Eat Vegan Spreads You’ve Got to Try

Sesame kingdom spreads

It can be fun to make tasty spreads when the mood strikes, but sometimes that mood doesn’t. That’s when these delicious ready-to-eat vegan spreads come in handy. Just add fresh bread, whole-grain crackers, or healthy chips. Here, we’re going to sample sesame spreads, artichoke pesto, vegan cream cheese, vegan butter, and guacamole. more→

6 Ways to Use Veggie Burgers (Other Than on a Bun)

Vegan meatball sub dinner

In our Vegan Food Hacks kitchen, we’re fans of using veggie burgers in “meaty” recipes, since many brands are made with grains, beans, pea protein, and vegetables. In contrast, many meat substitute products are based on soy protein isolates, which aren’t as good for you. Here’s a listing of some of the best veggie burger brands, only one of which is the textured soy protein variety.  Please note; not all veggie burgers are vegan — some contain egg or dairy, so read labels!

We find store-bought vegan veggie burgers incredibly useful and versatile. Of course, they’re still great served on whole-grain buns with your favorite condiments, but consider some of these other cool ways to use them as a meal starter. more→

What are Carbohydrates and Why Do We Need Them?

pesto pasta with potatoes and green beans

Excerpted from Questioning Meat by Robin Schaper, reprinted by permission. What are carbohydrates, and what are carbohydrate foods? Why do we need carbohydrates? And what is the difference between good and bad carbs? We’ll answer these questions, but first, a distinction: We all need plenty of good carbs. Meat and other animal-based food contains hardly any carbohydrates, while plant-based food are rich sources. more→

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