nutritious seeds

Vegan Grocery List: Top Staples


  • Tofu: Silken for smoothies and puddings; medium or firm for cooking.
  • Tempeh: Soybean-based meat substitute.
  • Seitan: Meat substitute made from wheat gluten; great texture, great protein.
  • Frozen vegetable burgers: Making your own is better, but these are convenient in a pinch.
  • Edamame: Fresh (frozen) soy beans are a great high-protein snack or side.
  • Beans: Dried and home-cooked are cheap and the healthiest.
  • Chickpeas: In addition to beans, because they're so versatile.
  • Seeds: Sesame, sunflower, poppy, pumpkin, chia … all high in protein and healthy fats.
  • Nuts: Because, protein.
  • Nut butter: Because, peanut butter!
  • Cashews: In addition to nuts, because they can be soaked and used in so many ways.
  • Lentils: Super cheap, versatile, easy to make, delicious, and nutritious.


  • Brown rice: Ditch the white for more nutritious brown.
  • Quinoa: One of the few plant-based perfect proteins.
  • Steel-cut oats: Good for breakfast.
  • Whole grain grits: Because they’re filling and delicious.
  • Whole-wheat couscous: More nutritious than regular.
  • Multigrain pasta: Whole-wheat or legume mixes offer more nutrients and don’t all taste like cardboard.
  • Sprouted bread and tortillas: Food for Life products are nutrient-rich and altogether lovely.
  • Amaranth: Super cheap and nutritious. 


  • Agar agar: Vegan substitute for gelatin.
  • Nutritional yeast: A must for B12 and very palatable; used like Parmesan cheese.
  • Miso paste: Excellent for adding umami to vegetables; great anchovy substitute.
  • Vegetable broth: Go for organic, and watch the sodium.
  • Tomato paste: Great (surprising) source of iron.
  • Dried mushrooms: Like porcini, to add a meaty component to soups and stews.
  • Sun-dried tomatoes: Fantastic for adding texture and flavor.
  • Capers: Great for adding a punch of flavor.


  • Ener-G Egg Replacer
  • Flax seeds: To make a viable egg substitute for baking.
  • Chia seeds: For nutritious puddings and egg substitute.
  • Vital wheat gluten: A great binder that also adds protein.
  • Coconut oil: Great for replacing butter in some recipes.
  • Vegetable shortening: Non-hydrogenated, like Spectrum.
  • Agave syrup: Instead of honey.
  • Maple syrup: Instead of honey.
  • Blackstrap molasses: A fantastic source of iron.
  • ¼ c Silken Tofu: Replaces 1 egg flavorlessly. 
  • 1 Mashed Banana: Replaces 1 egg, adds flavor and sweetens naturally.
  • 3 tbsp Peanut Butter: Replaces 1 egg. 
  • ¼ c Applesauce: Replaces 1 egg. 


  • Mayonnaise: Vegenaise tastes most like traditional mayo, Spectrum is a bit sweeter.
  • Bragg Liquid Aminos: Liquid protein concentrate, delicious soy-sauce taste.
  • Sriracha: Or other favorite hot sauces.
  • Tahini: Sesame paste can be used as a condiment or in preparing Middle Eastern recipes.
  • Kimchi: Great source of probiotics if you don’t like soy yogurt.
  • Sauerkraut: A surprising source of health benefits.
  • Seaweed: Adds fishy flavor to soups and cooking in general. Dulse is especially potent.


We love using Chia Seeds, as they compliment a dairy free / vegan diet quite well as they are charged with protein, calcium & fibre.  They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.  Try this Chia pudding recipe and top the bowl with the fresh, seasonal fruit you like! add some nuts for a bit of crunch.

2 tbs chia seeds
½ cup of coconut milk
topping of choice (we used fig,  physalis fruit, raspberry, hazelnuts, banana and coconut chips. 

1. In a bowl, add chia seeds and coconut milk and combine well.  Allow to rest for 5 minutes and then stir again until even, place bowl in fridge and allow to set for at least 30min.
2. Remove chia mixture from fridge and stir well so that all chia seeds are distributed evening through the the coconut milk>
3. Top with your favourite seasonal fruits and nuts & enjoy! 

Artemis: A Negan XXXmas Tale

While this is not the first fanfic I’ve written, it is the first that I’ve ever shared. Feedback is welcome and appreciated! A big thank you to @owtsydedbox for requesting this story and conceptualizing such an amazing character. I am honored to have been the one to bring her to life on the page.

Word Count: 2,380
Genres: Holiday, Smut
Fandoms: Negan, The Walking Dead, Jeffrey Dean Morgan
Pairings: Negan x Artemis (Original Female Character)
Rating: Explicit
AO3 Link:
Warnings: Language. Mentions of Death. Drinking/Alcohol. Fingering. Oral Sex. Vaginal Sex.

Synopsis: A woman named Artemis has carved out a royal place for herself with The Saviors while managing to resist becoming one of Negan’s wives. After a night of drinking and reminiscing by the Christmas tree, she and Negan decide to have one night of passion before she sets out on her own.

Keep reading

What the Signs eat for Breakfast

Toast/Cereal/whatever is around: Aries, Gemini, Sagittarius, Cancer, Libra, Taurus

Has a mini-fridge in their room so they never have to leave and see other humans: Scorpio, Capricorn

Chocolate or some other unhealthy shit: Pisces, Leo

Has measured out their essential calorie intake needed for that one meal, probably has some weird nutritious grainy bird seed thing: Virgo, Aquarius


Harvesting Lambsquarter Seeds

Lambsquarters have tasty leaves that’s ideal for harvest early in the season, but come Fall the leaves will shrink and stalks will put out thousands of seeds. The seeds are very small and very light. I can’t really winnow it and I don’t have any tool to filter it. The best method I figured out is a little floatation trick. I dried the seeds, then rubbed them between my hands to loosen the chaff. I then dumped all the seeds in a bowl of water. At least 70% of the seeds will drop to the bottom. Most of the chaff will float on the top, which can be easily skimmed off.

I’m saving some for cooking, some to cultivate next year, and some to the feed chickens…hence lambsquarters’ other moniker “fat hen”.

@ maxsalad did an informative post here on cooking these seedsnutritious, but not really flavorsome.


Loaded Granola | Makes 7 ½ cups

This is my new favorite granola recipe && it’s really low in added sugars. It’s also incredibly customizable if you don’t have all these ingredients in your pantry and want to make some swaps. I’ll add a few ideas for substitutions at the end.

Dry ingredients

  • 1 c rolled oats
  • 1 ½ c puffed millet or puffed rice cereal
  • ½ c dry millet [another ½ c oats works too!]
  • 1 c almonds, chopped
  • 1 c raisins
  • 1 c pumpkin seeds [pepitas]
  • ½ c chopped dried apricots
  • ½ c walnuts, chopped
  • ¼ c unsweetened coconut flakes
  • ¼ c hemp hearts 
  • 1 T cinnamon
  • 1 t salt 

Wet ingredients

  • 3 T natural peanut butter
  • 1 T agave nectar 
  • 1 ½ large or 2 small ripe bananas
  • 1 T vanilla pure vanilla extract


  • Dried cranberries, gogi berries, mulberries, dried cherries
  • Sesame seeds, pistachios, macadamia nuts 

Preheat oven to 325. Line a baking sheet with foil or parchment paper.

Mix dry ingredients in a large mixing bowl. 

Place wet ingredients in a food processor and blend until smooth. Beware: this little concoction tastes like peanut marshmallow fluff. Don’t eat it all. Stir the “fluff” into the dry ingredients. Mix and mix and mix until everything is coated really well. Pour out evenly onto the baking sheet. Bake for 20-25 minutes, turning the pan half way through. Do NOT stir up the granola while it’s baking or immediately after removing it from the oven! Let it cool for 15 minutes before breaking the granola up into clumps.

Store in a airtight container. Keeps for at least a couple of weeks. Enjoy :)


Vegan Favorites:

Hey guys! So it’s almost 2 whole months since I’ve gone vegan and I wanted to share some of my favorite snacks and meals so far :) I’ve gotten a lot of questions, so here you go!

  • BANANA NICE CREAM. (my personal favorite is frozen bananas, vanilla extract, cinnamon, cacao/cocoa/carob powder, and chia seeds!)
  • GREEN SMOOTHIES!!! Specifically frozen bananas, spinach, chia seeds, coconut water (I love the chocolate Zico flavor), cacao/cocoa/carob powder, vanilla extract, cinnamon, etc :)
  • OATS!!!!! I call them my “banana bread oats.” They are made with: oats, mashed banana, vanilla almond milk, chia seeds, vanilla extract, cinnamon, and anything else your heart desires :)
  • MEDJOOL DATES. They’re just magical little mushies of caramel-like taste and happiness. Combine them with peanut butter and you’re set! I also highly recommend coconut-date rolls…life changing.
  • NUTRITIONAL YEAST. So good, tastes like grated cheese with a little more “zing.” It is a POWERHOUSE of nutrients, protein, and vitamins too! Combine nutritional yeast with…
  • CORN OR BROWN RICE OR QUINOA PASTA. With delicious tomato sauces<3 Doesn’t get better.
  • RAWNOLA. I use Loni Jane’s recipe: oats, Medjool dates, and coconut in a food process. Easy, delicious, amazing.
  • ROASTED POTATO WEDGES. I love using russet gold potatoes, cutting them into wedges, and including TONS of spices on them: turmeric, curry, paprika, rosemary, pepper, etc :)
  • SEEDS. More nutritious powerhouses…hemp seeds, chia, flax, etc :)
  • VEGA PROTEIN POWDER/NO COW BAR. These are great alternatives for protein powders with whey/casein and for bars like Quest bars!!! I love both of these brands :)
  • ROASTED VEGETABLES. If you aren’t one who particularly enjoys veggies, roast them in the oven with some coconut or olive oil, and toss them in your favorite spices!!!!
  • GUACAMOLE. Another powerhouse with great nutrients, vitamins, and healthy fats :)
Make a difference in protecting pollinators!

Photo Credit: USFWS Image

This week we call your attention to those little known creatures that help nature bring fruits and vegetables to your table. These insects and animals travel from plant to plant, carrying pollen on their bodies, essential for the transfer of genetic material needed to reproduce most flowering plants. These animals are essential for a healthy ecosystem and are in trouble.

Here are 5 simple steps you can take to help pollinators:

Plant: Provide habitat for a variety of pollinators by planting a pollinator garden. To attract pollinators to your yard, choose native plants of different colors, shapes, and heights. Creating variety in flower color and shape will increase the diversity of pollinators that will use the space! Need help in identifying which plants are native in your area? Check through the Native Plant Societies in your area or explore native planting guides available through the North American Pollinator Protection Campaign and Pollinator Partnership.

Photo Credit: USFWS Image

Build: Create structures for pollinators that nest or roost. Free plans are available for construction of a bee block for solitary bees use small cavities. Want to attract bats to your yard? In addition to pollination, bats also can help by eating insects—including mosquitoes! Bats just don’t live in caves, many species use trees, bridges, or buildings as roost sites. By building a bat house, you can provide habitat for bats in your yard.

Keep reading


Modern “industrial” hemp, a relative to the cannabis people smoke, is quite frankly a miracle plant. Hemp produces more edible protein per acre of cultivated land than any other plant including soy which comes in second. Ten times more than wheat.   It produces a considerable amount of highly nutritious oil from its seeds, Moreover, in addition to its food value it also produces fiber for cordage and textiles which is superior in strength and durability to cotton. It can be processed into plastics, paper and lightweight, strong insulating bricks for building. It can be processed into diesel fuel. It grows all over the world in many different climates and will grow with practically no cultivation when planted in favorable conditions.

You may have seen the famous photo of Henry Ford swinging an axe to no effect at the hemp body of a car. His original idea for his first car was that the body and fuel should be products of the soil, marketing to farmers. So, plastic AND fuel were supposed to be hemp products; NOT petroleum based. The seeds are also more nutritious than flax seeds, btw. So we could have had safe, non toxic plastic and fuel all this time - as well as cotton substitute (stronger fibre); “canvas” is Dutch for cannabis.

—Oh yes, all plastics and artificial materials back then were produced from plant products, going way back to George Washington Carver inventing the first plastics from soybeans.