Vegan Outreach supporters, Vijay and Rashmi Baliga, and their daughter, Devika, recently treated me to a delicious homemade breakfast at their beautiful home in Redmond, WA. As part of the meal, they served banana muffins. One bite and I instantly knew I had to share this recipe with our readers.
Thank you, Rashmi and Devika, for sharing this truly delicious recipe! I’m sure there will be many vegans making themselves these banana muffins in the near future and enjoying them as much as I did!
Delicious Banana Muffins
Yields about 12 muffins.
Ingredients
¼ cup soymilk
¼ tablespoon vinegar
½ cup canola oil
1 teaspoon vanilla extract
2 ripe bananas, mashed
¾ cup sugar
1 cup whole wheat flour
½ cup almond flour*
½ cup almond meal*
1 teaspoon baking powder
¾ teaspoon baking soda
½ teaspoon salt
½ cup walnuts
*Almond flour is blanched (skins removed, beige in color), whereas Almond Meal can be blanched or unblanched (skins not removed, more brown in color). The almond skin gives the muffins a better taste and color.
Directions
Preheat oven to 350°F.
Combine soymilk and vinegar to make vegan “buttermilk.” Let sit for five minutes.
Mix oil, vanilla, and mashed bananas together. Then add buttermilk to banana mixture.
Add the remaining ingredients, except the walnuts, to the banana/buttermilk mixture.
Add walnuts after the dry and wet ingredients are well combined.
Add mixture to muffin baking tin(s) that contain paper baking tin liners. The size of the baking tin(s) used will determine the muffin size and number.
Bake for 15-20 minutes. Enjoy!
Recipe Tips/Variations
You can add any other type of nut you’d like in place of or in addition to the walnuts.
Add any other goodies you desire, such as white chocolate chips.
Continuing our series of activist profiles, today we talk to Vegan Outreach Intern Alexis Clark. A New Jersey native, Alexis was asked to leaflet colleges in her home state, as well as in New York City and Long Island, NY. To date, she’s distributed over 12,000 booklets!
Where are you from and where do you live now?
I’m originally from Wall, NJ. And after leaving for a few years to attend various colleges, I’m back for the time being.
What got you interested in animal rights and veganism?
I started removing animal products during my first year of college when I realized how the food we eat affects not just our physical health, but our mental health as well. Although my original motivation was health, once I made the full transition I was ready to open my mind up to the ethical reasons of why veganism is necessary if we truly love animals and want a more peaceful world.
How did you get involved with Vegan Outreach and leafleting?
I actually found out about Vegan Outreach when I received a leaflet during my first year at Rutgers University! Once I became vegan, I immediately wanted to join the fight to end animal suffering. I contacted Vegan Outreach to ask about internships, and I was put in contact with Outreach Coordinator Kimberly Moffatt, and I joined her at several New Jersey schools for two weeks as a volunteer. Now I’m on my own tour!
Do you have a favorite leafleting moment to share?
By far the best moment I’ve had leafleting was when I gave a leaflet to a mother and her young son. They read the information and told me they were both going to stop eating meat. It was just so encouraging as an animal rights activist to see a mother give her child such important information at such a young age, knowing that he could make the connection.
What do you do for fun when you’re not leafleting?
I love to travel! I’m currently planning a six-month cross-country trip for next year—I plan to visit a bunch of animal sanctuaries. I’ve been spending my spare time researching how to convert a cargo van into a livable space. I also paint!
Do you have anything else you’d like to add about leafleting?
It’s such a rewarding experience knowing that you’re getting information out to people who might have no idea what’s going on inside the factory farming industry.
Can you tell us one of your favorite vegan products to share with our readers?
Look out for NUMU Vegan Cheese! It isn’t currently available in stores, but you can have it on pizza at a number of restaurants in NYC—check out NUMU’s Instagram for a list. If substituting cheese is something you’re worried about, I’m telling you, you’ll never miss real cheese again.
Continuing our series of activist profiles, today we talk to Pooja Rathor. In January 2016, Director of Outreach Vic Sjodin and Kimberly Moffatt embarked on Vegan Outreach’s first tour of India. There they met Pooja, who soon joined Vegan Outreach as our first India Outreach Coordinator! In the spring semester, she leafleted 23 different schools, reaching more than 15,000 students. We’re looking forward to seeing how many more booklets she can hand out this fall! Read on to get better acquainted with Pooja.
Where are you from and where do you live now?
I was born and raised in Delhi, India, and I live there now as well.
What got you interested in animal rights and veganism?
When I was 3 years old, I rescued an abandoned puppy. He was covered with mud. When I brought him home, my mother was shocked, but I kept on saying, “Please don’t get angry!” That was my first instant connection with an animal.
I have rescued caged rabbits, rats, pigeons and numerous dogs since then. After watching a video of pigs on their way to slaughter, I cried a lot that night, imagining the torture they would go through. I knew I had to do something more effective to reduce their suffering. That’s how, after researching, I came to know about veganism.
How did you get involved with Vegan Outreach and leafleting?
After learning about veganism, I wasn’t able to stop myself from becoming an activist. Eventually I became familiar with the Federation of Indian Animal Protection Organizations (FIAPO). I started leafleting as a volunteer for FIAPO. In January 2016, I met Victor Sjodin and Kimberly Moffatt while they were on their Vegan Outreach tour of India. Through them I learned about Vegan Outreach and their amazing work.
Do you have a favorite leafleting moment to share?
Recently I went to Christ University in Bangalore. Two girls came back after receiving leaflets. They told me they had found the same leaflets at Carrots, a vegan restaurant in Bangalore, and after reading the booklet they both became vegan. They were so excited and happy to meet me!
What do you do for fun when you’re not leafleting?
I doodle, watch movies, spend time with my friends and family, and feed and pamper my stray dogs, cats and cows.
Do you have anything else you’d like to add about leafleting?
Be genuine and just keep a big smile on your face while approaching people. Even if they don’t take the leaflet, just say thank you—often after that they come back to get a leaflet.
I’ve noticed that a lot of people in Australia and New Zealand think that factory farming is something that doesn’t happen here, and many people think that we treat animals more humanely than in the United States. For this reason, I think it’s important to show people exactly how animals are treated here, using footage and pictures exclusively from Australia and New Zealand.
Denver’s Lala’s Wine Bar + Pizzeria is increasing their animal-free options by adding a vegan pizza to their menu.
The pizza is on their Chef’s Special menu, and it features their tomato sauce, grilled asparagus, artichokes, savory button mushrooms, Peppadew peppers, and Daiya dairy-free cheese.
When Vegan Outreach approached Lala’s, they told us that vegan cheese has been a common request from customers, and they’re excited to finally have this option available!
We’re thrilled to be partnering with Lala’s as we continue to make the world more vegan-friendly!
If this Pizza Pasta Bake doesn’t scream comfort food, then I don’t know what does. Don’t wait to give this meal a try if you’re looking to whip up a little TLC in your kitchen.
1 cup cashew cream (you can substitute unsweetened, non-dairy creamer)
¼ cup tomato paste
1 teaspoon dried oregano
1 teaspoon dried thyme
1 16-oz bag frozen vegetables, cooked according to package instructions, or 5 cups steamed, chopped vegetables of choice (broccoli, carrots, green beans, peppers, zucchini, and cauliflower are all great)
Preheat your oven to 350°F. Bring a pot of water to boil and cook pasta according to package instructions, until it’s al dente.
While the pasta cooks, mix the marinara sauce, cashew cream, tomato paste, oregano, and thyme. When the pasta is ready, drain it and return it to the pot. Add the marinara mixture, the frozen vegetables, and the tofu feta (tip: don’t forget to include the tofu feta marinade, which is super flavorful!). Taste and add black pepper to taste, as well as salt (or some nutritional yeast, if you like).
Transfer everything to your casserole dish and top with the parmesan. Bake for 35-40 minutes, or until the pasta is bubbly and the top is just a little crispy. Serve.
Recipe Tips/Variations
In place of tofu feta, you can substitute 1 ½ cups of your favorite vegan cheese. Add a tablespoon of lemon juice and 1-2 tablespoons nutritional yeast (to taste) to the recipe.
By Roxanne Hill, Community Engagement and Events Manager
Photo: Joe Coleman—The Vegan Monk
I first heard about Joe Coleman, the Vegan Monk, through a Vegan Outreach colleague. She mentioned that he has a very positive Facebook presence and would be a great person to interview if he was interested. Well, Monk—as he likes to be called—was interested, and I’m so glad that I had the opportunity to do this interview and learn about who he is and what he stands for.
Roxanne Hill: How long have you been vegan?
Joe Coleman / Vegan Monk: I’ve been vegan for over two years, but meat-free for over four years.
Roxanne: What inspired you to become vegan?
Monk: My spiritual practice inspired me to stop eating meat. It probably was around my third year of meditating regularly when I made the connection to all life, or should I say, that was brought back to my awareness.
I used to think veganism was a religion, a cult. I didn’t know what it was, so I did research. Once I learned what happened to chickens, I became vegan.
Roxanne: Once you had made the decision, did you find the transition challenging?
Monk: Due to the way I became vegan, the transition was seamless and natural.
Roxanne: How did the name Vegan Monk come about?
Monk: One day my friend said to me, “You don’t drink, you don’t smoke, you don’t eat meat, and you’re not in the streets. You’re like a monk.” And that’s how I got the name Vegan Monk.
Roxanne: How is your life different now than prior to becoming vegan?
Monk: It’s night and day. I notice things that I never noticed before that support animal cruelty—it’s everywhere. I do my best to consciously not be a part of any of that. I have better mental clarity and my body feels amazing.
I also do my best to spread the message of veganism and other social injustices to help people understand they do still exist. Once I made the change, I was on social media and the vegan community took me in. I started going to different vegan Facebook pages and leaving my opinion. Eventually, I got picked up by a sponsor—Clean Machine.
Roxanne: Apart from the way you live your life, setting an example for others, and also using your Facebook page, are there other methods that you use to raise awareness and spread the message? For example, do you host events in your community or do you do speaking engagements?
Monk: I do vegan homeless feeds when I can. I’ve only done a couple public speaking engagements, but I plan on doing them on a regular basis.
I got my pro bodybuilding card last year, and through bodybuilding competitions I try to raise awareness. I get to talk to meat eaters. I hear there are a lot of bodybuilders switching over.
I also have a show in the works called “The Monk and the Guru.” I’ll be traveling around the country, with the Guru, spreading awareness by teaching people about vegan food.
Photo: Joe Coleman—The Vegan Monk
Roxanne: Do you ever encounter negative responses to your lifestyle and the message that you’re spreading? If so, how do you handle such responses?
Monk: Of course, I do. When it does happen, I do everything I can to be understanding. I know the best response is not to react, pause for a second, and figure out the best way to respond—I won’t argue. If you’re aggressive towards somebody, they’re going to push back and nothing gets accomplished. My way is to do it with compassion. We, as vegans, have to include human animals as well as non-human animals. We must look back at ourselves prior to being vegan. We can’t judge people.
Roxanne: What are your favorite vegan foods?
Monk: My favorite vegan foods would have to be pizza, lasagna, and tacos.
Roxanne: What advice do you have for people who want to go vegan today, but they don’t know how to start or what to eat?
Monk: My advice for anybody that wants to go vegan is to do some research. There are all kinds of good information out there. Something else I would tell them is there’s nothing bad about going vegan. In fact, just the opposite. It’s a win-win-win for the animals, your health, and the planet.
Roxanne: Thank you so much, Monk, for taking the time to interview with Vegan Outreach! We wish you the very best in your future competitions and outreach efforts.
These Spinach and Tofu Ricotta Puff Pastries will “wow” even the toughest non-vegan food critic. Make and take them to your next family gathering or potluck—they’ll certainly be a hit.
A huge thanks to Kim Sujovolsky at Brownble for this savory and delicious crowd pleaser.
Spinach and Tofu Ricotta Puff Pastries—Venezuelan “Pastelitos”
Yields 4-6 pastries.
Ingredients
4 cups spinach
1 package extra firm tofu, crumbled
1 shallot, finely diced
2 garlic cloves, minced
1 teaspoon onion powder
1 teaspoon salt
1 tablespoon lemon juice and some of the zest
3 tablespoons nutritional yeast
2 tablespoons tahini (sesame seed paste)
2 sheets puff pastry (about 500 grams total)
Directions
Pre-heat the oven to 425°F (220°C).
Steam the spinach in a steamer basket for 5 minutes or until wilted.
Place it in a colander and once it’s cool enough to handle squeeze as much liquid out of it as you can. Set it aside.
In a bowl combine the crumbled tofu, shallot, garlic, onion powder, salt, lemon juice and zest, nutritional yeast, and the tahini. Toss until well combined.
Chop the squeezed spinach and add it to the tofu mixture. Toss again until everything is well combined.
Set your sheets of puff pastry on top of some parchment paper and roll them out with a rolling pin if they’re too thick until you reach the approximate thickness shown in the video. Trim the edges to form a square and cut it on the diagonal to form two triangles. You can cut it into smaller sections too if you want to make smaller puffs.
Add some of the spinach and tofu filling to one side of each triangle, fold the puff pastry to cover the filling, pressing the edges and folding them slightly to create a seal. Repeat until you’ve made all your puffs.
Cut some slits with a knife on the top of each puff to let steam escape and place them on a shallow parchment lined baking sheet.
Cover with foil and bake in the pre-heated oven for 20 minutes.
Remove the foil and bake for 5-10 minutes or until lightly golden—keep a very watchful eye during this process to make certain they don’t burn. Enjoy!
My kids love to snack all day long—and truth be told, so do I—so I enjoy making homemade snacks that are nutrient-dense, delicious, and easy to pack along on all kinds of adventures. These bars were inspired by the yummy and oh-so-easy to eat Lärabar brand.
The coolest thing about these bars is the endless flavor possibilities! My daughter, Lea, has some nut allergies, so I typically make these bars with coconut shreds, but you can mix it up and add in any kinds of nuts or seeds and any dried fruit you have on hand. Spice things up with a little orange or lemon zest, cinnamon, cocoa powder, berries, or beet juice for color—create your own original flavor!
Not only are these bars tasty and quick to make, they are a fun art project for the kids. Chop them into bite-sized bars, roll them into balls, create fun shapes with cookie cutters, or decorate with chocolate chips—let your imagination and taste buds run wild.
Lea Bars
Yields 12-20 bars.
Ingredients
1 ½ cups rolled oats
1 ½ cups coconut shreds
⅔ cup dates (lightly packed)
1 teaspoon vanilla
5-7 tablespoons water
3 tablespoons chocolate chips (optional)
Directions
Place all the ingredients except water and chocolate chips in the food processor and process until finely ground.
Add 1 tablespoon of water at a time until mixture sticks together. Add as much water as needed.
On a cutting board, form the mixture into a rectangle, press in chocolate chips, and cut into bars, squares, or roll into balls.
Keep refrigerated and enjoy!
Recipe Tips/Variations
We also love making Chocolate Orange Lea Bars! Add in 3 tablespoons of cocoa powder, 1 tablespoon of orange zest, and 2 extra dates to the ingredients above, and proceed with step 1.
What do you get when you combine your favorite childhood lunch with a weekend breakfast favorite?
Peanut Butter and Jelly Stuffed French Toast!
Get your skillets ready and be prepared for the perfect balance of sweet and savory. Thanks to Kim Sujovolsky at Brownble, you’re going to have a new favorite breakfast meal!
PB & J Stuffed French Toast
Yields 4 servings.
Ingredients
1 tablespoon ground flaxseeds
3 tablespoons water
1 ½ cups non-dairy milk
A pinch of salt
1/3 cup flour
1 ½ teaspoons vanilla extract
8 slices of your favorite sandwich bread
6 tablespoons peanut butter
6 tablespoons of your favorite jam or jelly
A bit of oil or non-dairy butter for the pan
For Serving
Fresh fruit (optional)
Maple syrup
Directions
Whisk together the ground flaxseeds and water in a small bowl. Set it aside and let it become thick, like a gel.
In a deep dish, whisk together the milk, salt, flour, and vanilla.
Add the flaxseed gel to the milk mixture and whisk until combined.
Make your peanut butter and jelly “sandwiches” by adding some peanut butter and jelly or jam to one piece of bread and then topping it with another piece of bread. Do it just like you were making peanut butter and jelly sandwiches. You’ll have 4 sandwiches total.
Heat a very non-stick pan on medium-high heat and coat it with the oil or non-dairy butter.
Place a sandwich in the batter and let it soak in some of the liquid, turning it a couple of times. Then immediately transfer it to the hot pan.
Cook until golden and then flip. Remove from the pan when golden on both sides.
Repeat with the remaining sandwiches or do them all at once in an electric griddle or on multiple pans.
Cut them in half, arrange them on a plate, and top with fresh fruit, if desired, and some maple syrup. Enjoy!
