Author: Stacy Shepanek

Vegan Snacks and Travel Foods

Whether you’re short on time or gearing up for a road trip or hike, these easy vegan meals and snacks will keep you energized.

Quick Snacks and Handy Travel Foods

Easy vegan snacks: Dates with almond butter, Vegan jerky, Corn chips and guac or salsa, Hummus and pretzels, Energy bars, Apples or celery with peanut butter, Trail mix, Oatmeal

  • Hummus with veggies, chips, or pretzels. Most airports in the United States have convenience stores that sell small tubs of hummus with pretzels in the refrigerator cases.
  • Tofurky Deli Slices sandwich with mustard or vegan mayo. I usually fly cross-country with two Tofurky sandwiches because you never know what might be available in airports or on planes.
  • Many coffee shops, including Starbucks, sell oatmeal which can be a great breakfast option when traveling by car or plane.
  • Trail Mix of nuts and dried fruit. In the United States, Trader Joe’s sells a wide variety of relatively inexpensive nuts and dried fruit.
  • Energy bars like Lärabar or Clif Bars. Clif Builder Bars are very high in protein (20 g).
  • Vegan jerky.
  • Popcorn with nutritional yeast to give it a cheesy flavor.
  • Vegan cheese and pepperoni on crackers.
  • Celery sticks stuffed with peanut butter and raisins.
  • Corn chips with guacamole and salsa.
  • Dates stuffed with almond or peanut butter.
  • Apple with peanut butter. These taste surprisingly close to caramel apples.
  • Peanut butter and pickle sandwiches. Some prefer dill, others choose sweet pickles. One of our staff members insisted we include this option. Where do you stand on peanut butter and pickle sammies?

Peanut Butter and Pickle Sandwich

 

 

 

Replacing Eggs

There are many vegan egg substitutes and which ones to choose depends on whether the eggs are part of the main course or being used for cooking or baking.

Breakfast and Savory Eggs

For the main course, eggs can be replaced with tofu scramble or chickpea flour omelets. There’s also a commercial brand of eggs, JUST, with a more egg-like taste and consistency. Their JUST Egg can be used for omelettes or scrambled eggs and their JUST Egg Folded is typically used for breakfast sandwiches.

Breakfast and savory egg replacements: Fresh tofu—>tofu scramble, Just Egg Folded—>Breakfast sandwich, Chickpea flour—>Omelet

Vegan Egg Substitutes for Baking and Cooking

Replacing eggs in baking is a bit more complicated because eggs provide several functions, including:

  • Leavening to make the food rise
  • Moisture
  • Fat to make the food soft
  • Binding to hold the food together
  • Flavor

But you don’t have to give up mouthwatering cakes and cookies to go vegan! Here are some basic egg substitutes:

Egg replacements for baking; Cakes; Just Egg, Ener-G, Bob’s Red Mill, Cookies, muffins, dense cakes, and dessert breads; Mashed overripe banana or avocado, Chia seeds, Applesauce, Chickpea Brine (Aquafaba), Silken tofu

Rather than making things up as you go, it’s best to use tested vegan baking recipes and follow the recipes carefully. Start by using tried-and-true recipes from vegan baking cookbooks or by searching the Internet for recipes with positive reviews. If you’re new to vegan baking, skip the recipes without any reviews!

Bonus! Enjoy this coupon for the delicious JUST Egg products mentioned above and save on your next vegan breakfast.

 

 

2024 Vegan Outreach Milestones

As a Vegan Outreach Donor, you’re part of a community that understands the importance of inspiring people to go vegan. We had a big year for animals in 2024! These successes are only possible because of your support! This year we are trying to raise $175,000 which will be matched by an anonymous donor. Your support means everything.

Tomato Gazpacho (Cold Tomato Soup)

Recipe by Lena, 10 Weeks to Vegan, Japan Consultant

Here is my favorite soup that I make on sizzling, hot summer days. It’s a super easy but nutritious soup for busy bees!



Ingredients:

  • 2 cups of chilled tomato juice
  • 1 tbsp of chilled coconut cream
  • Salt to taste
  • Drizzle of oil (olive, coconut, flax, hemp, etc.) (optional)
  • Nutritional yeast (optional)
  • Vegan cheese (optional)

Directions:

  1. Pour tomato juice into your favorite bowl.
  2. Mix in coconut cream and salt to taste.
  3. Top with oil, nutritional yeast, or vegan cheese.

Gungjung Tteokbokki (Royal Court Rice Cake)

Vegan Gungjung Tteokbokki or Royal Court Rice Cake Recipe

Tteokbokki, a Korean dish, is typically known for its spicy flavor, but this recipe has a soy sauce base, giving it a different twist.

Ingredients:

Tteokbokki

  • 20 pieces of rice cake for ‘tteokbokki’
  • Mushrooms (any variety works)
  • 1/2 cup of carrot
  • 1/2 cup of onion
  • 1/2 cup of cabbage
  • 1-2 cloves of garlic
  • Cooking oil

Sauce

  • 3 tbsp soy sauce
  • 1 tbsp sugar
  • 1 tbsp sesame oil
  • Black pepper to taste

Directions:

  1. If the tteokbokki rice cake is too firm, soak it in lukewarm water until it becomes soft.
  2. Mix the sauce ingredients in a bowl.
  3. Cut the mushrooms, carrots, and onions into bite-sized pieces and mince the garlic.
  4. Heat oil in a pan, lightly sauté the minced garlic, then add the mushrooms, carrots, onions, and cabbage. Stir-fry until the onions become translucent.
  5. Add the rice cake and the prepared sauce to the pan. Continuously stir-fry until the sauce coats the rice cakes (about 5 minutes).
  6. Bon Appétit!

Creamy Cashew Vegan Mac and Cheese

Cashew Vegan Mac and Cheese, Easy Recipe

Creamy Cashew Mac and Cheese. This is one of our favorite recipes from the 10 Weeks to Vegan mentor group using cashews and vegan cheese.

Ingredients:

  • 1 cup flour
  • 1-1/4 cups raw cashews, soaked for 3 hours or more
  • 1 -1/4 cups plain, unsweetened vegan milk of choice
  • 3 cloves peeled garlic
  • 1/2 cup nutritional yeast
  • 1 tsp turmeric powder
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup of your favorite vegan cheese, cheddar style, shredded

Directions:

Drain the soaked and softened cashews. Add all the ingredients except for the cheese to a high-speed blender. Blend well.
Stir in the cheese and then toss with hot, freshly cooked pasta and serve.

Retro Vegan Mac and Cheese

Retro Vegan Mac and Cheese, Easy Recipe

Alex Bury first made this recipe in 1998—back when we didn’t have good vegan cheeses. It’s cheap, easy, and yummy! We think it’s stood the test of time.

Ingredients:

  • 1 cup flour
  • 1 cup nutritional yeast
  • 2 tsp salt
  • 1 tsp pepper
  • 2 cup water
  • 1/2 cup oil
  • 1 tbsp dijon mustard
  • 1 tbsp apple cider vinegar

Directions:

Whisk together dry ingredients, then mix in water, oil, mustard, and apple cider vinegar. Gently cook on medium-low heat, whisking often, until it thickens. Taste and adjust seasonings. If you want it thinner, add more water.

Stir into hot, freshly cooked pasta and serve.

Vegan Ceviche

Pura Vida, Costa Rica!

We’re so excited to share with you that we’ve just launched our newest 10 Weeks to Vegan program for Latin America, Semanario Vegano Costa Rica! With the support of local activists, it has been possible to create a culturally relevant program that will provide support to those who want to give veganism a try. Here is a vegan take on a traditional fish-based dish!


The original version of this is made with soursop, which is native to tropical areas of the Americas. Since it is difficult to find in the United States, we have substituted oyster mushrooms. Let us know what you think!

Ingredients:

  • 250 grams of chipped oyster mushrooms (approx 2-1/2 cups)
  • 1 pepper
  • 1 medium white onion
  • 1 medium purple onion
  • A handful of cilantro (coriander)
  • The juice of 5-6 limes
  • Salt and pepper to taste
  • 1 teaspoon of olive oil
  • Avocado, chili pepper, and crackers

Directions:

Start by slicing the mushrooms in a shape that you like, finely chop the onions, and the sweet pepper, dice the cilantro and place everything in a bowl. Add the olive oil, salt, and pepper to taste and mix well. Squeeze the juice of 5-6 limes—it should be enough to cover part of the ingredients. Make sure everything is well mixed and let the ceviche bowl sit in the fridge for at least 30 minutes, this will intensify the flavor. Once you’re ready to eat it, add avocado on top and eat it with crackers.

Tip:

You can also change the base of this recipe with chickpeas, hearts of palm (palmitos), cauliflower, or texturized vegetable protein (TVP). If you miss the taste of seafood, try adding chopped seaweed, you’ll notice that this will make a huge difference!

Pasta With White Sauce

By Frederico Maciel de Mello

I’m not a super cook so I like easy recipes. Here is one of my favorites.

Ingredients:

  • 4 tablespoons of vegan butter or olive oil (with vegan butter it is much tastier)
  • 4 tablespoons of wheat flour
  • 500 ml of cashew nut milk (you can use unsweetened milk, but cashew nut milk is great because it has a neutral flavor)
  • Salt, black pepper and nutmeg to taste.

Directions:

  •  In a heated pan put the butter and let it melt. Add the flour and stir for about 2 minutes with the help of a spoon or spatula
  • Add the milk all at once and, with the help of a wire whisk, mix well until it boils
  • Put the fire down and let it cook for about 5 minutes, stirring from time to time
  • Finally, season generously with nutmeg, salt and black pepper
  • Yields approximately 400 grams of sauce
  • Add to your favorite pasta and enjoy!