NOVEMBER 2023 40 Did you know November is World Vegan Month? If you’ve wondered about vegan living and why millions of people are adopting this plant-based lifestyle, there are three reasons: • Health: Research has shown that it’s the only lifestyle that can reverse and prevent our number one killer, heart disease. It also helps prevent other top chronic diseases, obesity, diabetes and Alzheimer’s. • Environment: The vegan lifestyle significantly reduces the environmental footprint by minimizing greenhouse gas emissions, conserving water resources, and preserving biodiversity. By abstaining from animal products, vegans help contribute to a more sustainable planet, combat climate change, and promote a future where ecosystems thrive and the Earth is healthier for all. • Animals: A vegan lifestyle helps animals by eliminating demand for their exploitation and suffering in industries like factory farming. By choosing plant- based foods and cruelty-free products, vegans reduce cruelty, and advocate for more compassionate treatment of all living beings. If you’re not ready to go all in, you can make some small steps to try this way of living. Pick one day a week or one meal a day to eat completely vegan. I have lots of recipes on my Instagram. Make a list of which ones you want to try, and if you need motivation, shoot me an email at youcare.selfcare@gmail.com. This month’s recipes are vegan options for Thanksgiving – and one is in honor of Japanese Culture Day on November 3! Celebrate World Vegan Month with these dishes Shaved Brussels sprouts salad SERVES: 6 Roasted butternut squash soup SERVES: 8 Udon noodle stir-fry SERVES: 5-6 Mix up dressing and toss everything together! 1. Preheat oven to 400F. Combine the squash, 1 tbsp. of oil, ½ tsp. salt, and ¼ tsp. pepper in a large bowl. Spread the squash in a single layer on a baking sheet and bake for 30 minutes. 2. Add the remaining oil to a soup pot. Add the onion and garlic to the pot and cook for five minutes on medium heat. Add the ginger and apple, and sauté for one minute. 3. Add the roasted squash, remaining salt, coriander, cumin, paprika, smoked paprika and broth. Cover and cook on medium-low heat for 20 minutes. 4. Blend the soup with an immersion or a stand-up blender. Add lime juice and coconut milk. Simmer and serve. Top with fresh herbs if desired. 1. Get noodles cooking. 2. Saute veggies in a little oil for about 10-15 minutes. 3. Make dressing. 4. Add cooked noodles and sauce to the pan. 5. If adding tofu: I cubed super firm tofu, drizzled on a little oil and soy sauce, then tossed with toasted sesame seeds and air-fried for 20 minutes. Then I tossed that into the pan, too! • 1 bag of shaved brussels • 1 can of garbanzo beans, rinsed and drained • 2 chopped pears • 1 chopped Honeycrisp apple • 2 tbsp. chopped chives • ½ cup chopped pecans • ½ cup dairy-free feta • 6 cups cubed butternut squash • 2 tbsp. olive oil, divided • 2 tsp. salt, divided • ¼ tsp. pepper, divided • 1 diced onion • 3 minced garlic cloves • 1-inch grated ginger • 1 chopped granny smith apple • 1 tsp. coriander • 1 tsp. cumin • 4 cups vegetable broth • ½ tsp. paprika • ½ tsp. smoked paprika • ½ lime, juiced • 1⁄3 cup coconut milk • 8-12 ounces udon noodles • 1 diced onion • 1 box mushrooms, sliced • 2 red peppers, sliced • 6 green onions, sliced • Shake of garlic powder • 3 tbsp. olive oil • Juice of one lemon • 2 tbsp. apple cider vinegar • 2 garlic cloves • 2 tsp. Dijon • 1 tbsp. maple syrup • ½ tsp. each: salt, oregano, sumac • 5 tbsp. soy sauce • 4 tbsp. vegan oyster sauce • 2 tbsp. of mirin • 4 tsp. brown or coconut sugar • 1 tsp. rice wine vinegar Directions Directions Directions Ingredients Ingredients Ingredients Dressing Dressing Plant - based Wellness Owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN