If you're not quite ready to go vegetarian or vegan, how about a Meatless Monday? These 22 family-friendly are a perfect way to ease into meatless meals.

You can check out the show note with links to all of the recipes here. 

The Vegetarian Mediterranean Diet combines plant-based eating with Mediterranean flavors. Discover the health benefits, foods to eat, and delicious recipes! Check out the full show notes here.

April is National Garden Month, a perfect time to embrace the warmer weather, get your hands dirty, and indulge in the many joys and benefits of gardening. 

Larissa and I have experimented with vegetable gardening over the years. We've had some very knowledgeable gardeners on the show in the past, including our friends Augie Sanchez (The Unkempt Gardener) and Megan Cain (The Creative Vegetable Gardener). These days, however, we're sticking to flower gardens as they are easier for us to keep up with. 

Whether you're cultivating a lush flower garden, starting a vegetable garden, or simply looking to green up your living space, this entire month of April is dedicated to celebrating the beauty that gardening brings into our lives. 

In this episode of our podcast, we discuss some benefits of gardening for you and our planet and give you 10 ways to celebrate National Garden Month.  You can check out our full show notes here. 

In this episode of the VZ podcast, we're pleased to welcome Benjamin Hagerty and Brianne Nemiroff of the blog It's Bree and Ben: Live and Travel Kindly.

We talk to them about how they started out their life of travel and how they use their blog to help guide people to kind choices in travel, dining, and shopping.

 A plant-based diet is a powerful tool in helping you manage your diabetes. It can even reverse it!  

A few weeks ago, Larissa had a bit of a scare with her blood-sugar levels shooting up. Because she can't take any medicines such as Metformin to help her control her diabetes, she needs to ensure she's eating right and moving. 

This recent scare made us go back and review some of the basics about controlling diabetes. 

In this episode of the VZ podcast, we're going to share 7 things you should know about being diabetic on a plant-based diet. 

Always talk to a doctor!

Today we are excited to welcome Siovonne Smith, author of the book The 3-Day Vegan.

When we reviewed Siovanne's book, The 3-Day Vegan, we really resonated with the message.

In her book, Siovanne gives you step by step suggestions, inspiration, and motivation to help you ease into veganism 3 days at a time. 

Whether you're a vegetarian looking to incorporate some vegan days or, you're an omnivore who isn't really interested in becoming vegetarian or vegan but would simply like to reduce your consumption of meat and dairy, this book has something for you!

As we are currently dealing with a global pandemic, it's essential that we are keeping ourselves healthy. One of the ways we keep ourselves healthy is by keeping our guts healthy.

In this episode of the Vegetarian Zen podcast, we're going to talk about probiotics. More specifically, we'll be talking about vegan probiotics. We'll talk about what they are and the best sources.

There is no doubt that these times we are in are not like anything most of us have experienced before. Hopefully, it won't be something we will experience ever again. 

With things so uncertain these days many people are feeling sad, angry, confused, and isolated. 

Today on the podcast, we want to share 10 healthy coping mechanisms that you can use to help you during these uncertain times.

Back in episode 176, we talked about the amazing benefits of fermented foods and one of the foods we discussed was miso. 

This episode of the Vegetarian Zen is all about miso. This was something I had no clue about until I became a vegetarian. I didn't know it existed! This is a great example of where becoming a vegetarian expanded my food choices and experiences.

Today on the podcast, we are excited to welcome recognized expert and thought leader in the culinary, social, ethical, and practical aspects of living vegan, Colleen Patrick-Goudreau.

Colleen is an award-winning author and hosts two podcasts, Food for Thought and Animology. Today, we'll be talking more in-depth about her latest book, The Joyful Vegan.

In this episode of the Vegetarian Zen podcast, we're going to be talking about the 3 terms often used when talking about waste. Those terms are:

• Reduce
• Reuse
• Recycle

We're going to talk about the definition of each and provide you some ways you can help out our planet by participating in reducing, recycling, and reusing.

Now before you start thinking, "I know what each of these mean. I'm good." Stick around! I know I thought I knew a lot about these already too but did pick up a few things myself.

This episode of the Vegetarian Zen podcast, like many others, is a listener request. We've had several folks in our community contact us letting us know that they want to learn more about what it means to eat gluten-free on a vegan diet.  

This is one of those episodes where we are talking about "a vegan diet" because, for the most part, cheese and dairy are gluten-free.  

We're going to talk about:

• What gluten is.

• Celiac disease

• What you can eat if you are a vegan, vegetarian, or reducetarian looking to avoid gluten

• Some sneaky foods you might think are gluten-free but may not be (always double-check!)

Cara Cifelli is a Certified Health Coach, Holistic Nutritionist, chef, author, podcast host, and avocado toast lover. 

Cara passionately provides the tools to help women leave behind dieting, disordered eating, and body shame so they can show up more fully in all areas of their life. 

In this episode, we talk to Cara about our own issues with disordered eating. 

In this episode of the Vegetarian Zen podcast, we're pleased to welcome Kate Galli, a visionary vegan health coach who's been at the forefront of the fitness industry for over a decade. 

What really interested me about Kate's story is that she focuses a lot of what she teaches on mindset, which I feel is critical to accomplishing anything…including making changes to your health. Whether you're a vegetarian ready to go vegan, a vegan who just needs a bit more motivation, or an omnivore looking to start eating less meat, mindset is key to making any long-term significant changes. 

We're also excited to talk to Kate about how she used her own advice about changing her mindset to move from what she describes as being an "angry "vegan into choosing compassion.

You can check out the show notes here.

Balloon releases have been around for decades but did you know that they are extremely harmful to our animal friends AND our environment?

In this episode of the Vegetarian Zen podcast, we're pleased to welcome Brighde Reed to the show.  

Brighde is one of the co-founders of World Vegan Travel, a company that creates luxurious travel experiences for vegans and the vegan-curious. 

Brighde is going to tell us all about World Vegan travel and then share some general travel tips for traveling as a vegan or vegetarian.

In last week's episode of our podcast, we talked about the top tools we're using to get healthier this year.

One of those tools is an app called My Fitness Pal which we use to log our daily food intake. Using this app, we've gained some insight into our macronutrients and where we needed to focus in order to eat a more balanced diet.

One of the macronutrients we had never given much thought to is potassium. What we found is that we consistently fall short in hitting our recommended daily intake in this area. 

After experiencing some muscle cramping recently, it occurred to me that this may be related to my potassium deficiency. 

In this episode, we're going to talk about what potassium is and how to ensure you're getting enough.

In this episode of the Vegetarian Zen podcast, we'll be discussing the top 9 tools we're using to help us get healthier in 2020.

We want to stress that you don't have to spend a lot of money to get healthy. Keep in mind that we've accumulated the kitchen tools we're going to discuss over time and they aren't essential. We simply want to share these with you today so that you can decide for yourself what makes sense to invest in to make your life a little bit easier.

In this episode of the Vegetarian Zen podcast, we're going to talk about seeds! More specifically, we're going to talk about 7 of the healthiest seeds you can eat to give you a nutrition boost. Of course, we can't talk about food without giving you some ideas and recipes so we'll be talking about some of those too!

Yes, we finally did it! We bought an air fryer! 

Back in episode 259 of our podcast, we talked about air frying.

When we did this episode, we didn't have a fryer of our own but asked for some input from our Peas and Carrots Society on Facebook about their experiences with air frying. Was it awesome or just a bunch of hot air?

While the majority of our folks were really digging the air fryer, we weren't exactly sold. That is, until this past Black Friday when Amazon was running a sale. 

In this episode of our podcast, we're going to talk about which air fryer we purchased and provide you with a review. 

This episode of the Vegetarian Zen podcast is all about quinoa! Specifically we'll  be talking about:

• What quinoa is
• What are the health benefits
• Is it considered gluten-free?
• Is it Keto-Friendly?
• And last but not least, how to cook it! 
• We'll be sharing a few favorited recipes in our show notes at www.vegetarianzen.com/342 so be sure to head out and check those out after you have a listen!

We are knocking on the door of a brand new year and many people are thinking about New Year's resolutions. 

"New Year, New Me!" is the rallying cry of many people vowing to take up good habits and ditch old bad habits.

Well, most people know that the percentage of people who actually accomplish New Year's resolutions is very small.

This year, instead of "New Year, New Me' we're going to offer you 5 ways to think about the upcoming new year that might help increase the odds of you actually moving the needle on those things, you deem important for yourself.

Whether you're a guest or hosting a holiday , being a vegetarian, vegan, or reducetarian can be a bit tricky to navigate socially.  

In this episode, we give you 5 tips to help you navigate the holiday season as a vegan or vegetarian.

Tis the season for some hot comfort food and the one we're going to talk about today will NOT disappoint. 

Today we're going to talk about instant pot vegetarian chili. 

Now, we're from Texas so we take are chili VERY seriously!  So be sure to stay tuned as we discuss a great instant pot vegetarian chili recipe!

In this episode of the Vegetarian Zen podcast, Larissa and I will be talking about vegetarian casseroles. The reason we want to talk about casseroles is that, much like a lot of topics we discuss on the podcast, they are a big interest to us primarily because of how much time we've been saving by making casseroles to have throughout the week.

Meal planning and meal prep can be a big challenge for a lot of people so, much like our beloved Buddha Bowls, casseroles have come to our rescue when it comes to quick meals that can be as healthy as you want them to be.

Today, we're sharing 10 vegetarian casseroles we've either tried or will be trying soon. We're also going to talk about how to store these because being able to eat these for days is a big benefit but you want to be sure you're storing it properly so it actually tastes good when you reheat it. 

You can check out the full show notes with all of the recipes here. 

The perfect sauce can take a dish from bland to simply AMAZING!  Here are 8 awesome vegan sauces that you need to give a try!

Back in episode 275 we did an episode called The Rise of the Vegan Athlete that talked about how many athletes were turning to a plant-based diet.

If you listened to that episode, you might recall that I was particularly excited about this because, as a former athlete, I know there are a lot of stereotypes and misinformation about vegans being unable to get the nutrition they need to perform at the top levels of their given sport.

Today, we're going to  review a recent documentary called The Game Changers that talks all about the rise of plant-based diets in sports and helps to dispel some of the previous negative mindset and stereotypes.

Who doesn't love a good piece of chocolate? I know we do! 

In this episode of the Vegetarian Zen podcast, we're going to talk ALL about chocolate and more specifically, VEGAN chocolate.

First, we're going to talk about 

• What makes chocolate vegan
• Whether chocolate is good for you or not
• Where you can buy vegan chocolate
• How to make your own vegan chocolate

When we first became vegetarians in 2013, the state of vegan fashion wasn't nearly what it is now. That was only 6 years ago! 

Today, because people are starting to understand that we don't need to use animals for food and clothing, demand for vegan and cruelty-free products is WAY up! 

One of those products is vegan leather. While vegan leather has existed for a while, the types of materials now being used to substitute for leather made from animal skin is expanding greatly! 

Today we're going to talk about vegan leather and share a few places where you can buy it!

Well just like that, we're already into the November and Thanksgiving is just around the corner.  I've mentioned in the past that Larissa and I tend to be "just the sides' type of gals. This year though, we're looking for a genuine vegetarian or vegan "main dish" that we can take to our family get together. 

Along with some input from our ever-helpful Peas and Carrots Society (Private Facebook group), we're going to share 8 of our top contenders!

In this episode of the Vegetarian Zen podcast we're discussing a few (10) of our favorite things, just in time for Christmas! 

Not all of the items or services we discuss today are necessarily vegetarian/ vegan related but these are things that have made life a little easier, or a little more fun for us this year. 

Dustin Harder is the host and creator of the original vegan travel culinary series The Vegan Roadie.

When not traveling, he works as a personal chef, recipe developer, and culinary instructor.

As a graduate of the Natural Gourmet Institute, Dustin has been featured in such publications as Eating Well, VegNews, Vegan Lifestyle Magazine, and Paste Magazine. His second book, Epic Vegan, is the follow-up to The Simply Vegan Cookbook recently making the Forbes list of "Best Vegan Cookbooks".

In this episode of the Vegetarian Zen podcast, we'll be joining in on the pumpkin fun and talking all about pumpkins! 

We'll be share what pumpkin is, some health benefits of pumpkin, and yes, of course we'll be sharing some recipes!

HappyCow was founded in 1999 as a public service to assist travelers and people everywhere find plant-based / vegan options and healthy food. It's vegan-run, from a vegan perspective, and staffed by vegans and vegetarians.

Today, their online community has grown to include members from around the world who are passionate about the vegan lifestyle as a healthy, compassionate, and environmentally sustainable way of living. 

More than simply a restaurant and health food store guide, HappyCow is an ever-evolving online hub that serves millions worldwide each month.

For years, The Forest Feast blog readers have been transported to Erin Gleeon's picturesque cabin in the woods through her stunning photography of magic gatherings and vibrant vegetarian cooking.

Her latest book, The Forest Feast: Mediterranean will transport readers to France, Portugal, Spain, and Italy via recipes she created that were inspired by her trip to this part of the Mediterranean.

In this episode of the Vegetarian Zen podcast, we're going to be discussing some food and beverage trends expected this year.  Neither Larissa nor I consider ourselves "trendy" but when it comes to all things veg, it's neat to see how much people are adapting even more flexitarian lifestyles whether it be  because of their own health, the animals, the environment, or a combination of these. 

Check out this page for full show notes. 

In this episode of the Vegetarian Zen podcast, we interview Samita Sarkar author of Taste Tests, The Science of Simple Healthier Desserts.

The book contains over 50 easy-to-follow, completely vegan recipes to help people who are new to dessert preparation get a grasp on the basics. This includes cakes, cupcakes, cookies, and even homemade icing. 

Because baking is just as much a science as an art, the book also includes short, digestible scientific tidbits explaining the chemistry of the recipes and the ingredients, and why they react the way that they do.

We LOVE talking to our community whether it be through emails, voice messages, in the Pareon forum, or in the Facebook group, The Peas and Carrots Society.

In this episode of the Vegetarian Zen podcast, we asked you to ask us anything and you did so today, we're answering your questions. 

Fall is just around the corner — the first day of Fall is September 23. This is really our FAVORITE season. It's time for football and cooler weather, both of which mean it's time to bake! 

In this episode of the Vegetarian Zen podcast, we're going to talk about baking bread. Specifically, we'll discuss:

-The benefits of making your own bread versus buying

-Essential ingredients

-Supplies

Have we mentioned it's hot outside? Here in south Texas we are in the triple digits--just stepping outside for a few minutes can really get the sweat going!  

The last thing you want when you're hot and sweaty (besides a broken AC) is for your deodorant to quit working. 

Another thing you don't want is to choose a deodorant brand that uses animals in testing their products.

In this episode of the Vegetarian Zen podcast, we're going to talk about 8 of the BEST cruelty-free AND vegan deodorants that have been either tried by us OR recommended by our trusted closed Facebook community, the Peas and Carrots Society.

In this episode of  the Vegetarian Zen podcast, we are pleased to speak with Niki Turner-Parker, the co-founder Aloe-Me Holistic Health.

Together with her wife and business partner, Allie (Turner-Parker), they formed Aloe-Me with the goal of creating a worldwide platform for connecting people who share the common interests of self-care and holistic health. 

Their desire is to empower people through education and experiences, based on the principle, "when you start with healing yourself, then you can heal the world."

In episode 319 of the Vegetarian Zen podcast, we gave you 7 Awesome refrigerator organization tips to help you stop wasting food.

In today's episode, we're going to share 7 tips for getting your pantry in shape. Why? Because throwing away food hurts! Not only does it waste money but it also hurts the planet as the waste takes up room in landfills. 

So let's get organizing!

In today's episode of the VZ podcast, we're going to talk about car restraints for your dog. This was an eye-opening episode for us so even if you don't have your own dog, chances are you know someone who does so the information we're going to share today may help you save the life of a beloved pet.

Dr. Brooke Goldner cured herself of Lupus and in this interview, she shares how she did it. Follow her 6 steps for healing to improve your own health!

If you've listened to the show for a while, it's no secret that Vickie's favorite type of food is Mexican food. With her Mexican and Central American grandparents, she grew up eating some wonderful Latin food.

Luckily, Latin food is VERY adaptable to a vegetarian (and vegan!) cuisine! Enchiladas are especially versatile because so many vegetables make delicious fillings and there are multiple options for sauces.

In this episode of the Vegetarian Zen podcast, we're going to focus on preparing some awesome vegetarian enchiladas, all of which can be easily adapted to vegan if that's your preference.

In this episode of the Vegetarian Zen podcast, we're going to discuss 8 Awesome Tips to help you organize your fridge in a way that helps you reduce waste and avoid throwing your money down the drain.

This episode of the Vegetarian Zen podcast is all about us! One of our longtime listeners requested that we do a show letting eveyrone know what we're up to so here we are! You can get links to everything we discuss in the show notes. 

Summertime, and the livin' is easy...and the grilling can be too! Being plant-based doesn't mean missing out on amazing flavorful grilled foods--in fact, there are more vegetables (and fruits!) to throw on the grill than there are meats.

In this episode of the podcast we'll share eight tips for making easy grilled vegetables that will take your summer meals from so-so to sizzling.

Since vegans are folks who do not eat any animal products whatsoever, eggs are something that are not on the menu. If you're thinking, "But wait! I know I've seen vegan egg dishes and baked goods! What do vegans use instead of eggs?"

In this episode of the vegetarian Zen podcast, we're going to cover that question and also talk about some popular egg replacements. Now, you don't have to be a vegan to appreciate this episode. Some egg replacers can be a yummier and, in some cases, healthier replacement so even if you use these substitutes every now and then, you may be pleasantly surprised! 

And of course, when we have topics such as this, we love to curate some recommendations from the folks in our Peas and Carrots Group (our closed Facebook Group)!

As vegan and cruelty-free businesses continue to boom, more mainstream companies are taking notice and beginning to offer more products that are considered vegan and/or cruelty-free. 

In this episode, we're going to focus on shampoos that are vegan AND cruelty-free (and no, they aren't necessarily the same!). We'll explain what it means to be vegan AND cruelty-free and also share seven brands that are either used by us or recommended by our ever-wise-and-helpful Peas and Carrots group!