Mineral Sunblocks vs. Chemical Sunscreens

Sun-protection products generally fall into two categories: mineral (aka physical) sunblocks and chemical sunscreens. Both are designed to protect your skin from UV damage, but they work in different ways.

Mineral sunblocks work by forming a barrier that blocks UV rays from penetrating the skin. “Mineral sunblocks are made with zinc oxide and titanium dioxide, and these sunblocks sit on top of the skin, reflecting the damaging UV rays from the sun,” explains board-certified dermatologist Jason Solway, DO.

Chemical sunscreens, on the other hand, absorb UV radiation and convert it into heat, which is then released by the body. These formulas tend to go on more smoothly and invisibly, but they may cause irritation for people with sensitive skin. Additionally, a 2020 FDA study found that compounds from chemical sunscreens can be absorbed into the bloodstream. “This does not mean that chemical sunscreens are unsafe to use, and as of right now, they are still deemed safe by the FDA,” Solway says. Still, he recommends opting for mineral-only sunblocks. “They offer broad spectrum UVA/UVB protection and a much lower risk of allergic reaction.” Mineral sunblocks are also safer for the environment, while chemical sunscreens contain compounds that contribute to coral-reef bleaching and harm marine life in other ways.

Solway generally recommends sticking with mineral-only sunblocks for broad-spectrum protection and a lower risk of irritation. But he emphasizes that the most important thing is finding a product you’ll actually use. “The best sunscreen is the one you’re going to wear,” he says. “Both types work, and both are FDA-approved.” Look for a sun protection factor (SPF) of at least 30, and be sure to re-apply regularly.

Plant-Based Pros’ Favorite Vegan Sunblocks and Sunscreens

Looking for sun protection that’s effective and aligned with your values? These vegan-friendly picks come recommended by plant-based cookbook authors, bloggers, and parents who take skin protection seriously.

Supergoop! Unseen Sunscreen SPF 50 | $38 at Supergoop!

“My favorite sunscreen is Unseen Sunscreen by Supergoop,” says Toni Okamoto, author of Plant-Based on a Budget: Quick & Easy, founder of the Plant-Based on a Budget blog, and co-host of the podcast Plant-Powered People. “I love how lightweight and invisible it feels on my skin. It goes on smoothly, doesn’t leave a white cast, and doesn’t feel greasy or heavy, even on hot days.” Supergoop also makes a mineral version.

Grown Alchemist Natural Hydrating Sunscreen | $42 at Revolve

Jackie Akerberg, author of The Clean Vegan Cookbook and creator of the blog Jackfruitful, loves Grown Alchemist’s Natural Hydrating Sunscreen (which is actually a mineral-based sunblock). “I love the clean, plant-based ingredients in this formula. It’s creamy but lightweight and easy to rub in, especially for a zinc sunscreen, and it has a sheer finish that doesn’t leave you feeling white and chalky. It also protects against UVA and UVB rays.” Akerberg adds, “In a pinch, I will grab Sun Bum or Coola. They are not as clean, as they’re not 100% mineral-based, but they have better ingredients than many mainstream sunscreen options and are certified reef-safe!”

Thinkbaby SPF 50+ Baby Clear Zinc Sunscreen | $15 at Thinkbaby

Brittany Jaroudi, founder of the Jaroudi Family YouTube channel and blog, recommends this all-mineral sunblock, which is formulated for sensitive skin. “I’ve been using Thinksun’s Thinkbaby products for years [to protect my own skin],” Jaroudi says. Now a new mom, Jaroudi says she loves that she can safely use those same products on her son. “I really enjoy how healthy it is for us and the planet.”

Paula’s Choice Resist Super-Light Daily Wrinkle Defense Face Sunscreen SPF 30 | $39 at Paula’s Choice

“This tinted sunblock is my ride-or-die. I’ve worn it every single day for years,” says Forks Over Knives Editor-in-Chief Elizabeth Turner. “The finish is a little glowy but not greasy, and the tint looks so natural on my fair skin that I rarely bother with foundation. I buy three of these on sale every Black Friday and it gets me through the whole year.” Paula’s Choice also sells it on Amazon.

Green Tea SPF 30 | $34 at 100% PURE

Dusty and Erin Stanczyk, co-authors of The Happy Healthy Plant-Based Cookbook, live in Florida, where they take care to dress themselves and their three young kids in hats and UV-protective long sleeves to limit sun damage. “For the times when we are going to be out for extended periods of time—e.g., in the water or on a long bike ride—we do keep some sun block handy. We look for minimal ingredient mineral sunscreens, such as zinc oxide. Erin especially loves 100% Pure Green Tea SPF 30.” The zinc-based sunblock features aloe and cucumber juice to hydrate thirsty skin while protecting it from damaging rays.

The post Sunscreen or Sunblock? A Dermatologist Weighs in, and Plant-Based Pros Share Favorite Brands appeared first on Forks Over Knives.

Memorial Day marks the start of summer—and a chance to gather with loved ones to make memories and enjoy good food. Whether you’re hosting a backyard barbecue, heading to a picnic, or just enjoying a long weekend at home, these satisfying vegan recipes will help you celebrate the season. Use the Add to Menu link beneath your favorite recipes to build your own custom Memorial Day menu. When you’re done, click Email My Menu to save and share your picks!

The post Vegan Memorial Day Recipes: Build Your Perfect Menu appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our selection.

Prevent and Reverse Heart Disease

“Dr. Caldwell Esselstyn’s Prevent and Reverse Heart Disease may very well be the most important health book ever written. It’s the science-backed, detailed guide that Dr. Esslestyn used to remedy heart disease for scores of his patients and now legions of people around the world. The book, which includes 150 mouthwatering recipes from his wife, Ann, is a must read for anyone who wants to render heart disease as nothing more than a ‘paper tiger.’”

—Brian Wendel, founder of Forks Over Knives

Diet for a New America

“John Robbins’ Diet for a New America was the first book that opened my eyes and made me want to remove animal products from my diet. Published in 1987, this book pioneered the plant-based movement and sparked my personal growth and career [path]. Diet for a New America is in its 25th-anniversary edition and is still a valuable read.”

—Dreena Burton, author of Dreena’s Kind Kitchen: 100+ Whole-Foods Vegan Recipes to Enjoy Every Day

PlantYou Scrappy Cooking

“I loved PlantYou Scrappy Cooking, Carleigh Bodrug’s second cookbook, which came out last year. It makes you realize that almost everything you think is waste can actually be used for cooking, in exceptionally creative ways. It’s easy to get into a pattern of throwing away things like zucchini rinds, broccoli bottoms, lemon seeds, and date pits, but Bodrug shows you how to transform them into sauces, jams, ‘coffee,’ and much more.”

—Cyrus Khambatta, Ph.D., co-author of Mastering Diabetes

The Homemade Vegan Pantry

“Miyoko Schinner is a legend in the plant-based movement, and in The Homemade Vegan Pantry, she provides readers with an essential guidebook for creating many plant-based staples at home, such as sausages, pasta, sour cream, and vegetable stock, instead of purchasing highly processed alternatives at the store. A few of my favorite oil-free recipes in the book are Oil-Free Eggless Mayo, Creamy Soy Milk, and Nice Thick Nondairy Yogurt. Some recipes have added sugars, oils, and salt, but you can omit them in many cases.”

—Sharon Palmer, MSFS, RDN, founder of The Plant-Powered Dietitian

The China Study; The Starch Solution; Food Is Climate; The Pleasure Trap; and Why We Love Dogs, Eat Pigs, and Wear Cows

“My all-time top recommendations are always The China Study by T. Colin Campbell, Ph.D., and The Starch Solution by John McDougall, M.D. More recently I’ve recommended Glen Merzer’s Food Is Climate several times. (It’s a short, factual read, with the second half of the book being recipes to help the reader start eating plant-based.) The Pleasure Trap by Doug Lisle, Ph.D, and Alan Goldhamer, D.C., and Why We Love Dogs, Eat Pigs, and Wear Cows by Melanie Joy are books I often suggest to those looking to dive a little deeper into the plant-based lifestyle.”

—Rachael J. Brown, author of For Fork’s Sake: A Quick Guide to Healing Yourself and the Planet Through a Plant-Based Diet

The Whole Story

“I highly recommend diving into [Whole Foods co-founder] John Mackey’s latest masterpiece, The Whole Story. With the narrative flow of a captivating novel, Mackey [tells the story of Whole Foods and] intricately weaves in his transition to a vegan, whole-food, plant-based lifestyle, offering profound insights into his personal evolution. Moreover, the book explores his bold decision to [sell] his brainchild to the wealthiest suitor in the world. Trust me: It’s a page-turner!”

—Rip Esselstyn, founder of PLANTSTRONG and author of The Engine 2 Diet

Escape: Breaking Free from a Self-Made Prison

“One book I’d recommend to Forks Over Knives readers is Tim Kaufman’s Escape: Breaking Free from a Self-Made Prison. It’s about Kaufman’s journey from obesity and addiction to health. His story is relatable and inspirational, a testimonial that shows how changing your lifestyle can help you overcome life’s challenges.”

—Darshana Thacker Wendel, author of Forks Over Knives: Flavor!

How Not to Die and Finding Ultra

“How Not to Die by Michael Greger, M.D., is a classic that I love and consistently recommend. Another of my favorites is Finding Ultra, Rich Roll’s book about turning his life around. He went from an overeating, out-of-shape lawyer who couldn’t make it up the stairs to a plant-based ultra athlete completing triathlons on each of Hawaii’s islands in under a week.”

—Katie Simmons, Chicago-based personal chef and founder of Plants-Rule

The post Plant-Based Pros on the Books They Recommend Again and Again appeared first on Forks Over Knives.

Tempeh vs. Tofu

Tofu and tempeh are both made with soybeans, using different processes. Tofu is made of coagulated soy milk, with a curdling process similar to that used for producing cheese. Tofu is virtually tasteless—a culinary chameleon that takes on the flavors of whatever it’s cooked with. Tempeh is made of cooked and fermented soybeans and has a slightly nutty taste. (More on that process below.) Tempeh is less processed than tofu and contains more of the whole soybean, which makes it higher in fiber than tofu. Because it’s fermented, it’s also a good source of natural probiotics. Texture-wise, it is denser and chewier than tofu. Both tofu and tempeh are relatively high in fat compared with whole beans, so we recommend enjoying them in moderation, especially if you’re looking to lose weight. 

Where to Buy Tempeh

You can find tempeh near tofu in the refrigerated section of grocery stores. It’s sold in vacuum-sealed packs. 

How to Make Tempeh

Making tempeh is a relatively easy but lengthy process. You can make it on the stovetop or using an Instant Pot. While soybeans are traditionally wrapped in banana leaves for the fermentation process, perforated Ziploc bags will work, too. 

Stovetop Method

For this method, you’ll need a stove and a warm place where the tempeh can incubate.

Ingredients

1 pound dried dehulled soybeans
2 tablespoons vinegar
1 teaspoon tempeh starter

Instructions

1. Soak dried soybeans in ample water for at least eight hours or overnight.
2. Use a wooden skewer to punch a few holes into two quart-size zip-top freezer bags. Set aside.
3. Drain and rinse the soaked beans. Place in a large pot. Fill with enough water to submerge the beans, plus about an inch more.
4. Cover and cook over medium, monitoring the pot to be sure that water doesn’t boil over. If it does begin to boil over, tilt the lid at an angle to vent some of the heat; once the excess bubbling and steam has died down, re-cover. Continue to cook, adding more water if necessary, until beans are nearly fully cooked, about 45 minutes. Stir in vinegar and continue to cook until beans are tender but not mushy.
5. Drain most of the water from the pot. Return to heat and cook until remaining liquid has evaporated.
6. Allow beans to cool to about 90 degrees. (This is important! You want the beans to be warm, but if they’re too hot, it will kill off the bacteria necessary for the fermentation process.)
7. Spread beans on a clean kitchen towel and pat dry to absorb any excess moisture. Transfer to large bowl. Stir in tempeh starter. Mix well.
8. Transfer beans to prepared zip-top bags. Shape the contents of each bag into a rectangular loaf that’s no more than an inch thick. (If there is extra space in the bags, fold excess material under so that the loaves stay compact.)
9. Place in a warm place between 85°F and 95°F, such as a food dehydrator or oven with the light on. If using oven, keep oven door cracked open to allow air to circulate.
10. Check beans after about 12 hours. They should be generating their own heat due to the fermentation process.
11. After another 24 hours, there should be a layer of edible mold all around the beans, holding them together as a single compact mass.
12. Let tempeh loaves cool on countertop. Transfer to an airtight container and refrigerate until ready to use, up to 1 week.  

Instant Pot Method

If you have a pressure cooker such as the Instant Pot, then you can make tempeh using the machine’s “Yogurt” setting to incubate.

Ingredients

1 pound dried dehulled soybeans
2 tablespoons vinegar
1 teaspoon tempeh starter

Instructions

1. Use a wooden skewer to punch a few holes into two quart-size zip-top freezer bags. Set aside.
2. Cook soybeans according to manufacturer directions. Spread cooked beans on a large kitchen towel to allow them to dry for about 15 minutes. Pat with kitchen towel to absorb excess moisture.
3. Transfer beans to a large bowl. Stir in vinegar. Mix well. Stir in tempeh starter. Mix again.
4. Transfer beans to prepared zip-top bags. Shape the contents of each bag into a rectangular loaf that’s no more than an inch thick. (If there is extra space in the bags, fold excess material under so that the loaves stay compact.)
5. Add about 1 cup water to Instant Pot and insert steamer rack. Place zip-top bags of beans onto steamer rack, making sure that they’re not touching the water. (If they are, pour out a little water.) Set Instant Pot to “Yogurt” setting. Let cook for 16 hours.
6. Turn off heat and allow loaves to sit in Instant Pot for another 24 hours. Check on loaves: They are ready once an edible mold has completely covered the beans, encasing them into solid loaves. If they are not ready yet, replace Instant Pot lid and allow them to incubate further, checking every two hours.
7. Let tempeh loaves cool on countertop. Transfer to an airtight container and refrigerate until ready to use, up to 1 week. 

Soy-Free Tempeh

Though soybeans are the traditional choice for tempeh, you can follow the steps outlined above using another bean of your choice, such as chickpeas.

Ways to Use It

• Crumble tempeh into tomato sauce for vegan bolognese. 
• Marinade it in equal parts vinegar, low-sodium soy sauce, and your favorite seasonings. Refrigerate at least two hours to infuse with flavor before cooking. 
• Brush tempeh slices with barbecue sauce. Roast in an oven at 350°F for 20 minutes. 
• Saute in a nonstick pan with a small amount of water until well-browned; chop into 1-inch pieces and toss into a salad with vegan ranch and your favorite greens and veggies. 

Spicy Tempeh Mango Spring Rolls

Try this super delicious spring roll recipe from plant-based chef Ashley Madden.

Tempeh Chili

This hearty, flavorful chili from FOK Head Chef Darshana Thacker is the perfect meal to cozy up with on a chilly night.

Tempeh Nacho Salad with Creamy Chipotle Dressing

Chunks of smoky tempeh add heft and extra flavor to these delicious salad nachos.

For more guidance in healthy cooking, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Tempeh 101: What Is Tempeh and How Do You Cook It? appeared first on Forks Over Knives.

“I wondered, ‘Are people still going to want to make my stuff?’” Doming says. The response surprised her. “When I made the announcement, a lot of people said that they never even knew what the ‘8’ in Vegan 8 meant. They just liked my recipes because they were healthy while still being delicious and impressing non-vegans in their family. [The number of ingredients] didn’t matter.”

Stepping outside the constraint of eight ingredients gave Doming room to experiment with more complex flavor combinations while keeping her recipes healthful and accessible. Now, she’s compiled her latest creations into her second cookbook, Vegan Wholesome: High-Protein Meals and Snacks to Energize and Nourish (out April 15). The book highlights satisfying, quick meals that deliver lasting energy (think casseroles, soups, pasta, and flatbreads), along with oil-free vegan takes on day-to-day essentials like cream cheese and barbecue sauce.

We caught up with Doming to discuss the inspiration behind her new book, how her own fitness journey over the past few years influenced the recipes, her favorite quick meals, must-have kitchen gadgets, and more. Read on for the full conversation, and try Doming’s Harissa Almond Pasta with Spinach for a taste of Vegan Wholesome!

What drew you to a vegan lifestyle?

Brandi Doming: I went vegan in 2012, almost 13 years ago now, because my [husband at the time] had gout. He was on a lot of medications, and we tried multiple different diets. He had been going to doctors for years and they would always tell him the same thing, to eat more chicken and to eat yogurt and dairy—which never helped. Gout can be excruciatingly painful, and he had a very serious form. His knees would flare up, his ankles, his elbows. And so he would be on crutches a lot of the time. After we had our daughter in 2011, it was really hard for me to take care of him and a newborn.

So, after following what doctors told us for so many years and none of it working, I decided to start researching things for myself. I’d stay up till 2 o’clock in the morning reading as much as I could online. Somehow, I came across plant-based eating. I started reading about how meat and dairy were inflammatory. I thought, “We’ve tried everything else.” And I didn’t want him to be on all those medications for the rest of his life, which had side effects and weren’t good for his heart. So, I said, “OK. We’re going vegan.” He wasn’t real thrilled about it, because he’s from Louisiana and he lived off seafood. But I said, “I’ll do it with you.” It ended up helping him dramatically. He was able to get off the crutches and off the medications. … And I actually got better, myself. I’d had really bad digestion problems since I was a little girl. My mom used to take me to the doctors all the time for my stomach problems, and they could never figure it out. I went vegan and within two, three weeks, the symptoms all vanished. At that point, I thought, “Wait a minute, I think I’m going to stick to this.” Then I started researching animal cruelty [of the meat and dairy industries], and once I saw that I knew I would never go back.

When you went vegan, were you immediately eating a wholesome vegan diet?

BD: Yes. I did not buy anything pre-made. I’ve cooked my whole life anyways. I’ve always been health-focused, in that sense. So, I just started making everything with vegetables and fruits. [At first we just ate] a lot of vegetables, potatoes and fruit and whole wheat pasta. I started learning how to cook more and working with nuts to make creamy sauces. And that’s been my way of cooking all these years: to make it whole food-based, but still be really satisfying and delicious and rich, because taste is super important to me. I grew up here in Texas eating very filling, indulgent meals.

How did your blog, the Vegan 8, start?

BD: When I first started cooking [plant-based], I had a different blog called The Healthy Flavor. I realized there were a lot of vegan blogs out there. So, I thought, “How can I reach more people so I can help them eat healthier and trust my recipes?” I looked at the recipes on my blog that people were making the most, and I noticed they were all eight ingredients or less—because they were simple but delicious. So I decided to call my blog “The Vegan 8” and to make every recipe eight ingredients or less, not counting salt, pepper, or water. And then my blog just took off. I did that for about nine or 10 years. And then three or four years ago, I stopped doing only eight ingredient recipes because it was limiting my creativity. I still do [short ingredient lists], but I do more than eight now. It’s still my style, still whole-food–based, still oil-free. It’s just more ingredients and more creative.

You write in the book’s introduction that you allow a little bit of oil into your diet personally. Why is it important to you that you keep your recipes oil-free?

BD: A lot of people started following me from the Forks Over Knives group on Facebook, or from some of the plant-based doctors who don’t use oil. And I just felt after learning everything I could that it is best to stick with whole-food fats, such as cashews and hemp seeds. Oil adds up so quickly. One tablespoon is 14 grams of fat. By contrast, nut butter is 8 grams.

When I go out to eat, I don’t stress about perfection. That’s just not my way, and I don’t want to raise my daughter that way. But when we cook at home, we eat oil-free as much as possible. I do use nonstick spray for baking certain things so they don’t stick to the pan. But for the most part, I try to avoid oil. And my recipes don’t taste like they’re oil-free or lacking in something, which is why so many people will say, “I can’t believe there’s not butter in this.” Because taste and texture is number one.

How did you decide on the high-protein focus for this cookbook?

BD: When I switched my blog from just eight ingredients, around that time was also when I got divorced and I started incorporating fitness to help me mentally. It was a big transition, a lot going on in my life. I started working out to help me deal with everything that was going on. So, I started sharing my workouts online with my followers, and a lot of people started following my workout plans and asking me for a higher-protein cookbook. And this book is healthier than my first book. They’re both oil-free and whole-food-based and healthy, but the first book had higher-sodium recipes and way more desserts. This one’s lower-sodium and has fewer desserts. It’s also more creative because the recipes have more ingredients.

In the book, you talk about how you try to achieve an overall balanced plate but don’t worry about counting calories or macros. Can you speak to that?

BD: I include the nutritional stats because a lot of readers like that, so that’s for them. But on a day-to-day basis, I don’t count my calories. I pretty much know, just from doing this for so long, what is in most foods, and I try to keep a balance. But I don’t like obsessing over it. I just don’t feel that’s healthy, for me personally, anyway. Everybody’s different. But I don’t want to raise my daughter with that mentality that she’s got to count every calorie and eat perfectly. … It should be a balance. Mental health relates to physical health.

What are some of your daughter’s favorite snacks?

BD: She loves the nut-free chocolate chip granola bars, which are on my blog. She doesn’t like actual granola, which is weird, but she loves those granola bars. She also loves my thin mint cookies that are on the blog. And then I have some peanut butter cookies in Vegan Wholesome, but I make them with almond butter for her, and she loves those.

What would be your top-three favorite recipes in the new book for people to try?

BD: The Swedish Meatballs with gravy and the Vegan “Tuna” Casserole. Those were the most requested recipes. And then also, my Protein-Packed Mac ‘n’ Cheese. Those three are amazing. They got approval from [my daughter] Olivia—which is saying a lot, because she’s a teenager. The soup chapter is my favorite—so many amazing soups in there that are really creative, really different. One of them, the Feel-Good Roasted Red Pepper and Veggie soup, the base is made from roasting bell peppers and then blending them up with broth and seasonings. So, it has so much flavor in it.

You mention in the book that you’ll buy nondairy yogurt from the store sometimes. Are there any other convenience foods that you recommend to make life a little easier?

BD: Definitely. Some of the recipes in the book where I use mozzarella, I give the option to use my homemade mozzarella (which is in the book and is amazing), but you can also use Miyoko’s liquid mozzarella. I feel like [Miyoko’s] is probably the healthiest vegan mozzarella, because it’s not full of all preservatives and processed stuff. It’s got real ingredients. [Editor’s note: It does contain oil.] The same thing if I call for barbecue sauce: You can use my homemade recipe or store-bought. I let the reader decide. Because I know sometimes, we’re in a hurry. Or maybe you’re making something for non-vegan guests, you could use store-bought vegan cheese, which has oil in it but maybe tastes a little bit more indulgent.

Say you’re home for an hour before rushing out to dance practice: What’s your go-to quick nourishing meal?

BD: The 20-minute Alfredo from my blog. I’ve timed it, start to finish. You can finish it in 20 minutes—including the pasta-cooking time—and it’s really creamy and rich. You just mix cashew butter, onion powder, broth, lemon juice, nutritional yeast and a couple other ingredients. And you could add any veggies you want, like broccoli or spinach or even chickpeas if you want higher protein.

On the blog I also have a homemade ramen soup seasoning mix that you can keep in your pantry. Add it to broth with a little bit of soy sauce, and you have homemade, low-sodium ramen soup in less than 10 minutes. You could add tofu or whatever else you like. Those are a couple of my go-tos. Olivia really likes Italian flavors, so I’ll do pasta topped with a blend of basil, tomato sauce, some of my mozzarella and some Italian seasonings. I’ll add a little bit of tahini or almond butter. I know that sounds weird, but it tastes amazing. It makes it rich and creamy, and then it gives some fat for her, because I really try to make sure she eats enough fat since she’s growing and does a lot of gymnastics, so I make sure I keep her calories high.

Did anything surprise you in the course of writing Vegan Wholesome?

BD: How much more work it was to photograph every recipe myself! I didn’t do that with the first book.

You photographed every recipe yourself?!

BD: Yes. It was crazy. At first, I was like, “Well, why not? I know how to take pictures.” But now I understand that for a cookbook, the photography style is different than typically what you put on your blog. For a cookbook, you want to give readers the feel that they’re eating it right there, with a few crumbs or seasonings spilled on the side, as opposed to everything looking perfect. And it’s true; it gives you more of a home feel. I learned so much about food styling through this book.

You include gram measurements alongside cup measurements in your recipes. Why?

BD: I’ve been cooking by grams for over a decade. It seems a little awkward at first, but a large majority of my followers make my recipes by gram weights now, because it becomes so easy. You don’t have to get out the measuring cups at all, just get out a bowl and turn the kitchen scale to zero, add the first ingredient, hit zero, add the next. You don’t use the kitchen scale for tablespoons or teaspoons, because they’re too small, and it probably won’t detect it accurately. But any measurements around three tablespoons and up, you can use the scale. Everybody measures a little bit differently when they use cups. And I want people to enjoy the recipes. So, following gram weights, you’re going to get the exact way I tested it in my kitchen. I provide cup measurements, too, and you can use those. But using the scale is so quick. And you have way less cleanup, too.

Any other essential kitchen gadgets?

BD: The Vitamix. I think probably every vegan has a Vitamix or a Blendtec. And also, a food processor, because there are some things that work better in a food processor than a blender. Those two and the scale are really the main things that I can think of that are a necessity for my recipes. Because when you’re blending up nuts and stuff, you’re going to get way better results with a high-powered blender. But if you only have a food processor, just soak the nuts longer and it’ll be fine.

At the same time you were working on this second cookbook, you’ve been pursuing your dream of becoming a dancer. What has that been like?

BD: When I started working out, like I said, I was dealing with a lot. I was in a bad depression. I started working out and getting more self-love, trying to take care of myself mentally, and I had always dreamed of being a ballroom dancer. Since I was a little girl, I always wanted to do it. I watched Dancing with the Stars for years. After I got divorced, that urge became very heavy. It was almost like it was saying, “It’s time.” Since I was sharing my workouts online with my followers and they were really interested in it, I thought, “You know what? I’m going to be honest about what I’m going through. I’m going through a divorce. I’m going through depression.” Because I feel like being honest with people helps me to connect with them more. I’m not just some perfect person who posts recipes online. I’m a human being. I’ve gone through changes and I wanted to be open and that helps my followers as well going through divorce and life changes. So, I started sharing about my dance journey, and many of my followers started taking dance lessons as well, because they were inspired to pursue their own dream. My message is, “Live your life. It’s short. Do something that you love, that you’re passionate about because you only got one life. And when you do something for yourself, you’re going to be happier mentally and physically.” Mental goes with physical; you need to take care of both. It all just ties in together.

What else would you like Forks Over Knives readers to know about Vegan Wholesome?

BD: With these recipes, I am completely confident that not only will you as a plant-based eater or vegan enjoy them, but that you can serve them to your non-vegan guests. I know a lot of people think that vegan food is only going to appeal to vegan taste buds. My goal is always to appeal to every eater. A lot of my followers are not vegan—that is my proof.

You can have something healthy and whole-food based, but it can still taste just as good as non-vegan food. And it doesn’t have to be complicated or full of a bunch of processed ingredients. My recipes are good for you and will appeal to anybody.

Brandi Doming headshot courtesy Kim Schaffer Photography. All other photographs courtesy Brandi Doming.

The post Brandi Doming’s ‘Vegan Wholesome’: High-Protein, Oil-Free Recipes That Pack Big Flavor appeared first on Forks Over Knives.

What drew you to the field of gastroenterology?

Shilpa Ravella, M.D.: At the core of practicing medicine is this idea that you’re helping people with their most valuable possession, their health. No matter how small a part we play in that, it was something that I felt compelled to do. … And as the years went on, everything I was interested in learning about nutrition and lifestyle and the gut microbiome was so directly relevant to gastroenterology. I just fell in love with the field.

How did you become interested in inflammation?

SR: As I went through my fellowship, I saw a lot of patients who struggled with inflammatory gastrointestinal disorders. They were coming into the clinic and asking, “Is there something I can do with my diet and lifestyle to decrease inflammation?” At that time, folks in Western medicine would think of [an anti-inflammatory diet] as a hoax. I had a lot of questions: Is there a true anti- inflammatory diet? Moreover, what is low-level inflammation, and can it be a root cause of disease? … During the early years of my fellowship, someone very close to me was diagnosed with a devastating autoimmune disorder, and that also compelled me to want to know more about this topic.

What are the top foods that you recommend cutting to reduce inflammation?

SR: Ultraprocessed foods are truly insidious. They’re made in laboratories by companies who want to make them addictive. So you don’t just eat one chip— you’re eating bag after bag after bag and bypassing your body’s regulatory systems. They’re mostly made of whole-food derivatives and additives that we are finding more and more problematic, including artificial sweeteners and some oils that are very inflammatory. So the first step is going back to real foods. Even if you can’t make the shift to a [completely] plant-based diet, make the shift to whole foods.

What have you learned working with patients in Hilo, Hawaii?

SR: At the government-funded rural health clinic [in Hilo], we see a proportion of native Hawaiians and Pacific Islanders, and this particular population experiences the highest rates of death from any type of cancer compared with other racial and ethnic groups of the same age, and the highest incidence of heart disease and stroke and diabetes. … We’re seeing a lot of cancer in young folks here. Part of the problem is that the “local” diet has taken over—a lot of fried foods, very meat-heavy. By contrast, the ancestral Hawaiian diet is largely plant-based. It involves a variety of vegetables, like ulu (breadfruit), which can be prepared in so many different ways, taro (a starchy vegetable), and seaweed. A return to this type of diet is what I push for my patient population. I try to put it in that cultural context: This is the diet that your forefathers followed, and this is a diet that can help you thrive.

Can anti-inflammatory foods cancel out the effects of processed foods?

SR: To an extent, you can indeed dull the inflammatory spikes you get from junk foods by pairing them with something healthy. For example, there are studies that show if you add berries or nuts to processed breads and cereals or some spices to your chicken dinner, you see less of an inflammatory spike as opposed to if you’ve eaten those foods on their own.

I think the biggest problem with that outlook is the opportunity cost, because the goal is not just to prevent inflammation but also to reverse it so that your body has greater potential to heal. Someone who is 90 years old and eating a highly plant-based diet, exercising regularly, breathing clean air, drinking clean water is going to have more potential to resolve the inflammation from, say, an infection, and a more robust immune response as well.

Stamping Out Myths About Inflammation

We asked Ravella to break down some of the most common myths she encounters about inflammation.

Myth #1: Plant foods promote inflammation.

“Certain plant foods or components of plant foods, like nightshade vegetables, gluten, or lectins, are often demonized for being inflammatory,” Ravella says. “However, evidence to date shows that these foods are actually anti-inflammatory and beneficial for human health.”

Myth #2: All inflammation is bad.

“We need some inflammation in our bodies to fight off infections and keep us healthy in other ways. And in fact, increased bodily inflammation is a natural part of aging. It’s when inflammation becomes excessive or deployed without reason that problems arise.”

Myth #3: Anti-inflammatory diets are expensive.

“A true, evidence-based anti-inflammatory diet does not rely on expensive foods or supplements,” Ravella says. “Anti-inflammatory, plant-forward diets—such as traditional Mediterranean, Okinawan, African, Latin American, Native American, Asian, and Hawaiian diets—are rooted in ancient traditions and arise from humble origins.”

The post What We’re Getting Wrong About Inflammation: Gastroenterologist Shilpa Ravella Explains appeared first on Forks Over Knives.

Around 37 million Americans—roughly 1 in 10—have some form of diabetes, and another 96 million have prediabetes. Read on for an overview of how diabetes works; how Type 1 differs from Type 2; common symptoms; and how you can prevent, manage, or (in the case of Type 2 diabetes) even reverse it.

What Is Diabetes?

Diabetes, or diabetes mellitus, is a group of chronic conditions in which the body is unable to efficiently convert food into energy. 

When we eat, our body breaks food down into glucose (sugar), which is released into our bloodstream to be absorbed by cells as needed. Insulin, a hormone secreted by the pancreas, helps glucose make its way into cells. 

In people with diabetes, the pancreas either doesn’t produce enough insulin or the body is unable to properly use insulin. This leads to too much sugar in the bloodstream, which can cause serious health problems over time. 

GET OUR FREE 20-PAGE ULTIMATE PLANT-BASED BEGINNER’S GUIDE

Type 1 Diabetes vs. Type 2 Diabetes

Type 1 diabetes (T1D) is an autoimmune condition in which the pancreas produces little to no insulin. With T1D, the immune system attacks the pancreas and destroys the cells that would produce insulin. Formerly known as juvenile-onset diabetes, T1D is usually diagnosed during childhood. Type 1 is less common than Type 2 diabetes, representing about 5%–10% of total diabetes cases in the United States. However, rates have been steadily increasing in recent years. Type 1 diabetes is primarily treated with insulin, oral medications, and blood glucose monitoring. Proper nutrition can help manage symptoms and reduce complications. 

Of the 37 million Americans who have diabetes, the vast majority (around 90–95 percent) have Type 2 diabetes (T2D). With this form of diabetes, the pancreas produces insulin, but cells stop responding normally to it (a process called insulin resistance). The pancreas tries to compensate by secreting more insulin into the blood. This works at first, but eventually, the pancreatic cells responsible for producing insulin become dysfunctional from the excess workload. At this point, blood glucose levels begin to rise to the diabetic range. T2D is primarily treated through lifestyle measures, though insulin and oral medications are sometimes prescribed.

Gestational Diabetes

Due to physical changes including hormonal fluctuations, some people develop diabetes while pregnant. This is known as gestational diabetes. The CDC estimates that the condition impacts as many as 10 percent of pregnancies. Around half of people who develop gestational diabetes go on to develop T2D after pregnancy. Anyone who’s pregnant should talk to their medical providers about being tested for gestational diabetes.

Causes of Type 2 Diabetes

At the core of prediabetes and Type 2 diabetes is insulin resistance: a condition in which the body’s tissues become “blind” to insulin. The precise cause of insulin resistance still isn’t fully understood, but a number of factors, both environmental and genetic, seem to contribute. One of the primary risk factors is being overweight or obese. For a fascinating deep dive on insulin resistance, see “Everything You Need to Know About Insulin Resistance and Diet.”

The Role of Fat

Scientific evidence points to fats, particularly saturated fats, as a major culprit behind insulin resistance and Type 2 diabetes. That’s because excess fat has the effect of “gumming up the locks,” preventing insulin from importing glucose into cells, as Michael Greger, MD, explains: “Fat in the bloodstream can build up inside the muscle cells, create toxic fatty breakdown products and free radicals that can block the signaling pathway process. So, no matter how much insulin we have out in our blood, it’s not able to open the glucose gates, and blood sugar levels build up in the blood.”

What About Sugar?

Because diabetes leads to elevated blood sugar, there’s a popular misconception that sugar causes diabetes. The reality is more complicated. 

While diets high in added sugars have indeed been linked to an increased risk of Type 2 diabetes, there are a number of potential reasons for this link. For one, refined sugars (and other ultra-processed foods) make it easy to exceed one’s caloric needs, promoting weight gain, obesity, and a heightened risk of insulin resistance and T2D. Another possible explanation is that people who consume a lot of added sugars tend to have unhealthy overall dietary patterns or other lifestyle habits that would increase their risk for T2D. 

Additionally, sugars consumed as part of whole plant foods—e.g., a piece of fruit—do not appear to increase the risk of diabetes. In fact, research suggests the opposite: A large-scale observational study found that greater consumption of whole fruits was associated with a decreased risk of Type 2 diabetes. 

Diabetes Symptoms

The following symptoms can be warning signs of Type 2 diabetes, according to the American Diabetes Association.

• Urinating often
• Feeling very thirsty
• Feeling very hungry despite eating enough
• Extreme fatigue
• Blurred vision
• Cuts or bruises that are slow to heal
• Tingling, pain, or numbness in the hands or feet 

If you’re experiencing any of these symptoms, let your physician know.

How to Get Tested

Two common tests used for diagnosing diabetes are the A1C test and the fasting blood glucose test. 

A1C

Also known as an HbA1c test or hemoglobin A1C test, the A1C test looks at a blood sample to determine your average blood sugar over the past three months. Below are the ranges used to interpret A1C results.

Source: American Diabetes Association 

Fasting Blood Glucose Test

A fasting blood glucose test (or fasting blood sugar test) looks at the level of glucose in the blood. In preparation for a blood glucose test, your doctor will likely require you to not eat or drink anything (except water) for at least eight hours. Below are the ranges used to interpret fasting blood glucose tests, according to the CDC.

Complications of Diabetes

Left untreated, diabetes can pose serious health risks. Over time, persistently elevated blood sugar can damage blood vessels and impair the nerves that control the heart muscle, leading to heart disease. Other complications of diabetes include vision loss, neuropathy (nerve damage), chronic kidney disease, and poor mental health. 

Diabetic ketoacidosis is another potentially serious condition: Unable to properly use glucose, the body begins breaking down fat tissue to use as fuel, creating a buildup of acids in the bloodstream. Diabetic ketoacidosis is more common in people with Type 1 diabetes than Type 2 diabetes, as people who have Type 2 diabetes still produce some insulin.

Best Foods for Preventing and Treating Type 2 Diabetes

Whole grains, fruits, vegetables, and overall plant-based eating patterns may help prevent Type 2 diabetes and improve outcomes for people who already have diabetes. Let’s take a look at the research.

Managing Type 1 Diabetes with Nutrition

Eliminating animal products and moving to a diet rich in whole and minimally processed plant foods can significantly reduce the problems created by Type 1 diabetes. Although there’s no cure for this type of diabetes, Cyrus Khambatta, PhD, who co-founded the Mastering Diabetes program with Robby Barbaro, MPH, notes that following a low-fat, WFPB lifestyle can:

• Boost insulin sensitivity and reduce insulin use by more than 40 percent within six months.
• Lead to more predictable blood glucose levels, making it easier to manage diabetes.
• Increase blood flow to tissues in the body and reduce the likelihood of diabetes-related nerve damage.
• Reduce the burden on the kidneys, decreasing the chances of developing kidney disease.

The Dangers of Low-Carb Diets

If you have diabetes, you may have been told at some point to eat a low-carb, high-fat diet, such as the ketogenic diet. While these diets can help normalize blood sugar levels in the short term, they fail to address the underlying cause of Type 2 diabetes: insulin resistance. 

This is why people on high-fat diets might experience high blood glucose immediately after eating fruit, whole grains, or other carb-rich foods. “From a biological perspective, this makes perfect sense, because the more fat you eat, the less tolerant of carbohydrates your muscles and liver become,” explain Khambatta and Barbaro in their book Mastering Diabetes. But “fruit is not to blame for elevated blood glucose; it’s the high-fat foods you ate before eating fruit that makes it difficult for your muscles and liver to metabolize glucose effectively.”In the long term, high-fat, low-carb diets also increase the risk of heart disease and premature death from all causes.

Real-Life Success Stories of Type 2 Diabetes Reversal

If you’ve already been diagnosed with prediabetes or Type 2 diabetes, you can likely improve your outcomes by eating more whole plant foods and avoiding animal products and highly processed foods.

For inspiration, check out these first-person testimonials from people who reversed Type 2 diabetes after adopting a whole-food, plant-based diet.

• On a High-Carb Diet, I Reversed Type 2 Diabetes and High Cholesterol
• A Carb-Centric Diet Helped Me Recover from Type 2 Diabetes
• NYC Mayor-Elect Eric Adams on Overcoming Type 2 Diabetes with a Vegan Diet
• I Went Plant-Based for Diabetes, to Amazing Results
• Reversing Type 2 Diabetes and Dropping 100 Pounds
• I Went Plant-Based and Reversed Gestational Diabetes
• I Reversed Diabetes in 5 Months on a Plant-Based Diet
• How I Reversed Diabetes With a Vegan Diet

Ready to get started? Check outForks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Diabetes and Diet: Here’s What You Need to Know appeared first on Forks Over Knives.

Cholesterol is a little molecule with huge implications for human health. Read on for a breakdown of how cholesterol works—including why HDL (“good”) cholesterol might not be as good as you think—and learn the most important steps you can take right now if you’re among the 38% of Americans who have high cholesterol.

What Is Cholesterol?

Cholesterol is a waxy type of lipid found in almost every cell of the body. A building block of animal life, cholesterol helps form cell membranes and plays a key role in the production of hormones, vitamin D, skin oils, and digestive acids.

The liver makes all the cholesterol that the body needs. Some factors can cause excessive levels of cholesterol to enter the bloodstream; over time, this can seriously impair our cardiovascular systems.

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‘Good’ Cholesterol vs. ‘Bad’ Cholesterol

Cholesterol is not water-soluble, meaning it can’t travel through the bloodstream on its own. For transport, it gets bundled with particles called lipoproteins. The main types of lipoproteins that carry cholesterol are low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

What About Triglycerides?

Like cholesterol, triglycerides are a type of fatty acid that come from our liver and from the foods we eat. They, too, get bundled with lipoproteins and carried through the body so cells can extract the fat and protein for use. When we consume more calories than we need, we take in excess triglycerides, which our body stores as fat. Because elevated triglycerides can contribute to atherosclerosis, triglyceride levels are typically measured alongside LDL and HDL cholesterol. Lifestyle measures aimed at reducing LDL cholesterol can also bring down triglycerides.

What Causes High Cholesterol?

For most people, high cholesterol is primarily lifestyle-related, the American Heart Association notes. Lifestyle factors that drive up LDL cholesterol (or decrease HDL cholesterol) include:

• Unhealthy diet
• Being overweight or obese
• Sedentary lifestyle
• Cigarette smoking

Genes play a role in the amount of cholesterol that your liver produces. Familial hypercholesterolemia, an inherited genetic condition, impacts an estimated .05% of the population. Genetics can also influence cholesterol levels in indirect ways, such as by predisposing someone to be overweight.

Having Type 2 diabetes is a risk factor for high cholesterol, though more research is needed to understand the connection.

Diet and Cholesterol

Among the lifestyle factors that can influence LDL cholesterol levels, diet plays a major role.

“Studies have shown that one of the strongest contributors to our blood levels of cholesterol, from a dietary standpoint, is our intake of saturated fat, which is found predominantly in animal products, particularly red meat (processed and unprocessed) and dairy.” Harkin adds that palm oil and coconut oil, which are found in many highly processed foods, are also high in saturated fat.

Trans fats also drive up cholesterol levels. Historically, these fats could be found in the form of partially hydrogenated oils in margarine, shortening, butter, cakes, cookies, and salty snack foods. In 2018, the Food and Drug Administration banned manufacturers from using trans fats, but these fats may still occur in deep-fried foods due to the extreme temperature at which oils are heated.

Does Eating Cholesterol Raise Cholesterol Levels?

There’s been some debate about the degree to which dietary cholesterol raises blood cholesterol levels. Because foods high in cholesterol are also typically high in saturated fat, it’s difficult to tease apart the effects of each.

However, a large 2019 study looked for associations between the consumption of cholesterol and rates of cardiovascular disease in 29,615 participants over a median of 17.5 years. They found that, independent of fat and overall diet quality, higher cholesterol intake was in fact associated with a higher risk of CVD. They identified a dose-response relationship: For every additional 300 milligrams of cholesterol consumed daily, there was a 17% increase in the risk of CVD and 18% increase in the risk of death from all causes. (For reference, a single egg contains around 180 milligrams of cholesterol.) Similarly, in 2025 a large-scale study found that participants who consumed more than 300 milligrams of cholesterol each day had a 15% higher risk of heart attack than those who consumed less than 300 milligrams daily.

The easiest way to keep cholesterol out of your diet is to steer clear of animal products. All animals produce cholesterol in their livers, so when we eat other animals or animal-based products, we consume their cholesterol. (This is why, when checking nutrition labels, the presence of any cholesterol is a telltale sign that an item isn’t vegan—though the absence of it doesn’t guarantee that a product is vegan.)

What Are Normal Cholesterol Levels?

Ranges for “normal” cholesterol levels vary based on age, sex, and medical history, but according to the Mayo Clinic, adults age 20 and older should aim for the following numbers.

Interpreting Total Cholesterol Numbers

Source: Mayo Clinic

Interpreting LDL Cholesterol Numbers

Source: Mayo Clinic

Interpreting HDL Cholesterol Numbers

Source: Mayo Clinic

*Note: There is some debate about whether HDL cholesterol in excess of 60 mg/dL is truly beneficial. LDL cholesterol levels may be a more reliable indicator of cardiovascular health. 

For more detailed information about normal cholesterol levels, see the American Heart Association and American College of Cardiology guidelines for clinicians.

Complications of High Cholesterol

The primary complication arising from high cholesterol is cardiovascular disease, including coronary artery disease, stroke, and myocardial infarction (heart attack). Strokes and heart attacks follow a similar chain of events: An arterial plaque ruptures. A blood clot forms on the ruptured plaque. The blood clot completely blocks blood from flowing through the artery, preventing blood from getting to the brain (in the case of stroke) or the heart (in the case of heart attack).

High cholesterol and resulting atherosclerosis may contribute to high blood pressure, as the heart has to work harder to pump blood through constricted, plaque-laden blood vessels.

In addition to cardiovascular complications, a number of studies suggest that high cholesterol may impair insulin sensitivity, leading to insulin resistance. Insulin resistance significantly increases the risk of several chronic diseases including Type 2 diabetes, fatty liver disease, chronic kidney disease, and Alzheimer’s disease.

How to Lower Cholesterol

For patients with extremely high cholesterol and/or established cardiovascular disease, lipid-lowering medications, such as statins, may be necessary. For many people, lifestyle modifications alone may be enough to bring cholesterol down into the healthy range.

“For the vast majority of patients who have elevated cholesterol and who do not yet have heart disease, the first-line therapy is lifestyle modifications,” says Harkin. “That involves changes in diet, exercise, and all the other lifestyle factors, but diet [is] one of the biggest levers that we can pull.”

Success Stories

Forks Over Knives has heard from many readers over the years who have reduced their cholesterol after adopting a whole-food, plant-based lifestyle.

• I Put High Cholesterol, Severe Arthritis Behind Me by Changing My Diet
• LDL Cholesterol Cut in Half on a Plant-Based Diet
• What Giving Up Meat, Dairy, and Processed Foods Did for My BMI, Blood Pressure, and Cholesterol
• Since Going Plant-Based, I’ve Lost 45 Pounds, Lowered My Cholesterol, and Stopped Getting Uterine Fibroids
• How I Curbed High Cholesterol, Fibroids, Heartburn, and Anemia
• I Suffered a Widowmaker Heart Attack at 45. Today I’m Thriving on a Plant-Based Diet

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post What Is Cholesterol? How It Works, Foods to Avoid, and the Truth About HDL appeared first on Forks Over Knives.

Ramírez’s own eyes were opened to the breadth of her home country’s cuisine when she moved to Mexico City as a young adult and encountered dishes and ingredients she’d never come across while growing up along the Mexico–Texas border. “I felt like I knew nothing about Mexico or Mexican food because it was so different from where I grew up,” she recalls. When she set out to write Comida Casera, she made a point of featuring veganized dishes from every corner of the country. She also took care to highlight indigenous cooks upholding the plant-forward traditions of their ancestors. “I wanted this cookbook to be all of Mexico,” says Ramírez.

Instead of the usual appetizer-main-side format, Comida Casera is structured around key culinary traditions, from mole markets to antojitos (street food), home-cooked classics, and beyond. Ramírez invites cooks of all skill levels into her kitchen, with a detailed ingredient glossary and step-by-step visual guides for essential techniques like roasting chile peppers, despining nopales, and assembling tamales.

The Culinary Institute of America–trained chef showcases the versatility of plant-based ingredients, transforming rice into chicharrones and dried hibiscus flowers into barbacoa. “Comida Casera honors traditional Mexican flavors and techniques, but relies on the immense world of plants to do so,” she says. There’s a strong whole-food focus to the book. Every recipe is vegan, and most include oil-free variations.

We caught up with Ramírez to talk about the new book (which is out March 18), the magic of Mexican food, and the fateful kitchen mix-up that made her rethink her approach to plant-based cooking. Fix yourself a plate of Tacos de Rajas con Crema and dig into the full conversation below!

Even though you grew up in your family’s restaurant, it wasn’t until you ventured far from home that you yourself fell in love with cooking. How did that happen?

Dora Ramírez: [My siblings and I] would sometimes help when my father was catering big events, but we’d help with little stuff, like peeling carrots. Most of the time, we weren’t super involved, especially not in the kitchen. And my mom stopped cooking at home when I was 6, when the restaurant opened. Because she was like, “Why am I going to keep cooking? There’s a whole restaurant!” So I wasn’t really ever exposed to cooking because I would just go to the restaurant and eat. But then I was a missionary [in Mexico City] for a year after high school, and one of my chores was to help out in the kitchen. That’s when I really discovered the magic of cooking.

What sort of food were they making there that sparked your interest?

DR: I’m from Acuña, a town on the border with Texas, and the food is a mix of Texas, Tex-Mex, and Northern Mexico influences. We’re really close to the town that’s famous for inventing nachos, so nachos are big. In Northern Mexico, we eat a lot of meat and a lot of flour tortillas, and that’s pretty much it. Not a lot of vegetables. Central Mexico is completely different. … There’s an emphasis on vegetables. There’s an emphasis on zucchini flowers. … People have a little vegetable soup to start off their meal, even if they’re eating meat.

What inspired you to go plant-based for your health?

DR: I was having a lot of yeast overgrowth, infections, and rashes, and it got to the point where it was very painful. Doctors would tell me, “You need to take this antifungal medication.” It wouldn’t work. Then they would give me antibiotics. It would be better for a little bit, and then it wouldn’t. I was just in pain all the time.

One friend said, “You need to watch Forks Over Knives.” I told her I didn’t want to. I knew it was a plant-based documentary. I loved cheese. I loved going out to restaurants. I didn’t want to have to change the way I ate. But this friend was insistent. We were in a mommy group together, and every single week she would ask, “Did you watch it yet?” It got to the point where I needed to either stop going to this mommy group or watch this documentary. I ended up watching it just to get her off my back. I was very surprised by it, and I decided to try [going whole-food, plant-based]. I failed several times. I would go plant-based for a week, say, “I don’t see any changes,” and give up. Then one Lent, I went plant-based for 40 days straight, and it was like magic. The inflammation was gone. My skin rash was gone. My pain was gone. I stopped taking all the medications I had been taking. To this day, sometimes I struggle with the yeast overgrowth, so I watch my processed sugar intake. But in general, the switch from eating a meat-centered diet to a plant-based diet resolved my health issues.

Could you talk about the comment from your mom that changed your approach to vegan cooking, as you relate in the book’s introduction?

DR: My mom got diagnosed with Type 2 diabetes. I’d been vegan for a little bit at that point and read a lot of books by plant-based doctors, including Neal Barnard’s book on reversing Type 2 diabetes. So I was trying to get my mom to eat plant-based, and I made her vegan dishes that I really loved at the time. One of the first things I made were Vietnamese spring rolls. While I was preparing them, I set a block of tofu on the kitchen table. I left the room for a moment, and I heard my mom spitting something out and saying, “What is this?” She had eaten a spoon full of tofu, thinking it was panela. It really did look like a nice fresh panela cheese. It was glistening. She thought it was the most disgusting thing. I said, “Let me cook it for you. You’ll see it’s delicious!” She said, “I’m never eating tofu again.” I tried a couple other dishes until finally she was so frustrated that she said, “Can’t you just make it Mexican?” And it hit me, like, “Oh yeah, that’s right. I can make it Mexican!”

Comida Casera isn’t organized like a traditional cookbook. How did you decide to organize it the way you did?

DR: The book is organized as a journey through the key culinary landmarks in Mexico. We start in the indigenous kitchen, the basis of [Mexican] cuisine. Then we go to the market—in Mexico, there are huge markets where you can buy mole pastes—and we called that chapter Mole From the Market. Then there’s street food, and home-cooked classics. … And because I have culinary training, I have a chapter, Modern Mexico, for what I would serve if I had my own fine-dining restaurant. I wanted the cookbook to represent all of Mexican cuisine, and there’s a recipe for every state in Mexico in the book.

You managed to offer oil-free versions for an impressive number and array of dishes (including chicharrones!). Why was that important to you?

DR: When I started on my whole plant-based journey, I ate oil-free, because my focus was health. But there are certain dishes where you really need the oil, from a culinary standpoint. Mole is an example. Mole has nuts and seeds, so it already has a lot of fat, but there’s a key step to making mole where you have to fry the sauce in oil, which changes its flavor. You can make it without it, but it won’t have that same flavor. So when I saw that there were certain dishes that I couldn’t replicate without oil, I moved back to using some oil.

But you’ll see in the cookbook that even for the recipes that use oil, they use very little of it—maybe two teaspoons. They don’t have huge quantities. I know a lot of people are plant-based for health reasons and need to avoid oil. And I wanted them to be a part of Comida Casera, too. So I had recipe testers make every recipe with and without oil. There are some recipes in the book that don’t include a no-oil variation—that’s because we tested them without oil and they didn’t work.

How did you discover that dried hibiscus makes a good vegan barbacoa?

DR: There has been a big vegetarian movement in Mexico since the seventies, and it’s not uncommon for hibiscus to be used as a meat substitute. The way I’ve seen it used in Mexico is as a filling for tlacoyos, where the hibiscus is very lightly sautéed with onion and garlic and then served in tortillas. In Mexico they can very lightly cook hibiscus so that it’s still chewy and has a lot of texture, probably because hibiscus in Mexico is way fresher and more tender than the kind that we get in the U.S.

But I’d been to a restaurant in Dallas called Nuno’s Tacos, and he does a barbacoa with hibiscus, and it is so good. He wouldn’t give me the recipe, but he did give me tips. As you’ll see in the book, you boil the dried hibiscus forever. But at the end, you come out with a shredded texture that absorbs flavors really well. And the hibiscus has a little bit of tanginess, which works really well with the eggplant in that recipe, because eggplant is so savory.

What was your process like for developing a Cashew Queso Asadero that actually melts?

DR: I did a lot of testing with that one. It uses kappa carrageenan, which is not a common ingredient, and so I tried to make it without it. But without it, it doesn’t melt, and it’s more like gel-like. With the addition of the kappa carrageenan, it really gets that melty texture. I did tests with agar-agar, and we tried an oil-free version that used tofu instead of oil, but it didn’t get good results with the testers. It didn’t melt.

In the book you talk about returning to ancestral foodways, and you describe the practice of la milpa. Could you share about that for our readers?

DR: La milpa was an agricultural practice practiced by the Nahuas. (Nahuas is the broad name for several indigenous groups.) La milpa is based on planting corn, which was their main crop, but with the corn, they intercropped tomatoes, chiles and beans. All of these crops were put together because they helped each other nutrient-wise, and they helped ward off pests for each other. It’s a sustainable system. They even used the weeds—they would cook and eat those, too. Those are called quelites, or wild greens, and I use them in the book, as well as huitlacoche, the fungus that grows on the corn.

The book goes beyond the typical pantry shopping list. You explain the background and use of each ingredient. How did you decide to go so in-depth?

DR: I really want this book to be for everyone. For it to be for everyone, it needs to explain everything. That’s why that chapter is so specific—because I want you to experience Mexican cuisine, really experience it, and to be able to do that, you need to maybe be a little uncomfortable and go to the Mexican store and buy dried chiles, when you’ve never used them before. That’s why I included so much information about dried chiles, the fresh chiles they come from, where you can get them, and how to prepare them. I wanted to remove all the barriers so that people can make these recipes without looking at the book and being like, “Well, I don’t know what that is. Where do I get it? How am I going to make this if I can’t get this?” Even if they’re not going to be 100% the way that they’re made in Mexico, you can very, very closely replicate them in your home.

Speaking of peppers, for the Rajas con Crema recipe, if someone can’t find Poblanos, is there another pepper that would work?

DR: You can make it with bell peppers. The flavor won’t be the same because it won’t have that smokiness or the heat, but you can make it with bell peppers. There’s also canned poblano peppers, which you can drain and use.

What else would you like readers to know about Comida Casera?

DR: I really loved writing the home-cooking chapter (called “Comida Casera”) because I asked my mom, “What did grandma used to make for your family meals?” My mom is one of seven kids. She said, “Look, we were really poor. Sometimes we could only eat rice and beans and a sopita (pasta soup). Sometimes we could maybe afford a little bit of meat. But one thing that I can say about your grandma is that her table was always open to everyone.” There was almost always [a guest] at their family meals, and usually it was somebody who needed a meal. That, to me, is the heart of comida casera (Mexican home-cooking), and the whole message I was trying to express in this book. This is my Mexican table, and everybody’s welcome.

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Determined not to give up the decadent creamy, cheesy dishes she knew and loved, Ruskus used her skills to come up with plant-based alternatives so delicious that no one would miss the animal products. Now, she’s collected her greatest dairy-free hits in Breaking Up With Dairy. Designed as a go-to guide for ditching dairy without deprivation, the bold, colorful cookbook includes staples such as butter, sour cream, and whole milk, as well as dishes that one might’ve thought impossible to veganize, like crème brûlée. None of the recipes require fermentation, and many are gluten-free, nut-free, soy-free, and oil-free. Plus, it’s just a downright fun read, brimming with cheeky pep talks and dynamic photography. We chatted with Ruskus about the new book, her best advice for ending your toxic relationship with dairy, the key to creating a killer vegan cheese board, and more. Read on for the full interview—and whip up Chef Bai’s Oat Chocolate Put-on-Everything Sauce for a taste of the new cookbook!

When did you know that you wanted to be a chef?

BR: Pretty much since forever. … I would watch the Food Network all the time when I was a kid. There are videos of me cooking on my VHS camcorder as an 8-year-old in the ’90s, pretending to be Martha Stewart, the original content creator. Then I got my first job in a kitchen when I was 11, because my mom’s best friend owned a pastry shop called A Grande Finale in Louisville, Colorado, and I was so in awe of the whole process of making pastries and making people happy through food. I said, “Mom, I want to do this this summer. I don’t want to go to camp. I want to cook.” So that’s what I did. I stuffed cannolis, and made buttercream frosting, and put together cake boxes, and mopped the floors, and I absolutely loved it.

Did your culinary training at Le Cordon Bleu make it hard to go vegan?

BR: Well, I went vegetarian after going to a slaughterhouse with my butchery program. And soon after, I had a class with a vegan chef, Chef Anita, who essentially had us make Michelin-star food without using animal products and without using salt. All of my classmates were like, “This is impossible. She’s setting us up to fail!” I loved the way it stretched my mind. I liked cooking with plants. I found it really interesting. But I didn’t do much with it right away. It took hitting rock bottom in my health journey to need to make that type of change, and it was really hard for me professionally. I didn’t know if I would be good at being a vegan chef, because you have to relearn so much. But thank God I did.

How soon after cutting out dairy did you have relief from your endometriosis symptoms?

BR: It was gradual. Bloating and acne pretty quickly went away. I used to have extreme nightmares every night, and I thought that was normal, but when I cut dairy out, I stopped having nightmares. I started sleeping peacefully. After six months, I was able to get off all my hormone replacements and opiates. At that point, I was a brand-new person and feeling really confident, too. I noticed my periods were so much more manageable. If I’m not on my game, if I’m super stressed out, I still have “endo” problems. But it’s definitely manageable now, where before it was running my life and totally unmanageable.

How did you decide to focus your second cookbook on dairy?

BR: In 2021, I posted [my vegan mac and cheese recipe] on TikTok, and it went mega viral. It made my first cookbook hit the top 10 books on Amazon in all categories overnight. So I started posting all these dairy-free recipes—butter, ricotta, cashew cream—telling the stories behind them, sharing my own dairy-free journey. I got thousands of comments from people saying things like, “This is me. I have all the same symptoms. I can’t get dairy out of my diet. I’m so addicted to cheese,” or, “I go to work, and there’s donuts.” Everyone had examples of how dairy was infiltrating their lives, saying that they knew that they needed to get rid of it, but they couldn’t do it. So I started a “Breaking Up with Dairy” series on TikTok. I woke up one day, and I was like, you know what? I just want to turn this into a cookbook. I wanted it to be like the dairy-free encyclopedia, where when you have a recipe that calls for butter, there’s a butter alternative; if you have a recipe that calls for whole milk, there’s a whole milk alternative.

It took a while to write, because I spent so much time reading all the dairy-free books that are out there. Mad respect to all authors, but the thing that I noticed was that all of the cheeses required fermentation. And there were a lot of complicated steps. I want things to be quick and fast. So we recreated these dairy classics in a way that needed no fermentation.

What have you learned about why it’s so hard for people to give up cheese?

BR: Cheese is just pure milk fat, and milk in itself is very addicting. It has casomorphins in it, which essentially trigger a dopamine release in your brain. When we’re babies and we’re being held by our moms and we’re getting breastfed, you have that trigger in your brain that says, “I’m safe; I’m happy.” We talk about babies being “milk drunk,” because they get high off milk because of the casomorphins. And so that’s why people feel this emotional attachment to cheese, specifically, because it’s concentrated milk fat, and it’s triggering your brain’s reward system.

You note in the book that the dairy industry is brutal not just for the animals but also for the workers. Can you say more about that?

BR: It’s important to remember that the dairy industry also uses factory farming. It’s not like we were raised to think: that there are two dairy cows and a farmer goes and sits on a stool and milks them. … They shuffle these cows onto these huge machines. They take their babies from them. And those dairy cows get slaughtered, and their babies get slaughtered. … There are statistics showing cities and small towns that have slaughterhouses and/or factory farms have some of the highest rates of alcoholism, drug abuse, depression, domestic violence, and suicide. These industries are so brutal. You’re literally being paid to abuse animals, and eventually, that does get to people. … The industry is brutal for every single person involved—except, of course, for the lobbyists and the people at the very top who are making all the money.

What are some myths that you find yourself always busting when it comes to dairy?

BR: How much time do you have? I think one of the biggest myths is the calcium thing. … It’s interesting, because we were all kind of fear-mongered into thinking that our bones are going to snap in half if we don’t drink a ton of milk every day. But you can actually get more bioavailable calcium in other sources. Chia seeds, for instance, are one of my favorite sources of calcium. … If you eat a diverse plant-based diet, calcium deficiency is really going to be the last thing on your mind.

Why was it important to you to accommodate many types of allergies in the book?

BR: I think a big hurdle preventing people from going dairy-free is food allergies. I get those comments all the time, “I’m allergic to cashews, and everything has cashews in it,” or, “I’m allergic to soy, and everything has soy in it.” I have private cheffed for so many people with every food allergy you can imagine. So I’m really used to cooking plant-based for allergies. I wanted this to be a book that everyone could enjoy. I made a couple recipes that are perfect for kids, specifically—for instance, the chocolate chunk fudge pops are free of all allergens.

Why was it important to you to include a lot of oil-free recipes in the cookbook?

I interviewed Dr. Neal Barnard, head of the Physicians Committee for Responsible Medicine, an incredible force in the vegan scene. When I was talking to him, I asked, “Would you take this book as seriously if there were oil in it?” And he said no. I really took that to heart, because I know that he’s revolutionizing how we deal with heart disease and how we deal with Type 2 diabetes.

My dad has heart disease, and I know a lot of people who are oil-free, and I’m friends with Rip Esselstyn, who runs PLANTSTRONG and does everything oil-free. I was thinking about older generations who might be dealing with heart disease or high cholesterol. A lot of those folks are looking for oil-free recipes, and it’s pretty much impossible to find dairy-free alternatives in the grocery store that don’t have oil in them. So I really wanted there to be options, to eliminate all the hurdles and to meet people where they’re at.

What are your tips for creating a great vegan cheese board?

BR: I’m all about filling the gaps. I’ll make at least three different cheeses (the chevre log and gruyere recipes from the new book are perfect for this), and I’ll fill the space with gluten-free crackers, toast points, and things to put the cheese on. And then seasonal fruit is my absolute favorite to pair with it, because fruit and cheese is always just always a win. I also love to do marinated olives in little bowls. The more [varied ingredients] that you have on there, the better the cheese board’s going to be. Dried fruit, little mini cucumbers or pickles, nuts. … You could do a Mediterranean-inspired one that has cherry tomatoes and marinated peppers. And then always fill in the blanks with herbs and flowers—that will really take it to the next level.

What would be your top piece of advice for someone cutting out dairy?

BR: Have compassion for yourself while you’re going through the process, because we are living in a world where we are constantly fed [dairy] advertisements; we’re constantly snuck ingredients like whey milk powder. Realize that you are swimming upstream, so it’s hard. Start super small, with the things that you consume regularly at home, with your coffee creamer, your ice cream. Then branch out and see what restaurants have good dairy-free options. You can take it slow.

Remember that dairy is an addictive thing, you’re physically, chemically addicted to it. It’s OK to miss it. You have to go through that period of missing it and allowing yourself to crave it in order for all those cravings to stop.

Editor’s note: This interview has been edited for length and clarity. Photos copyright © 2025 by Bailey Ruskus, reprinted with permission of Balance, an imprint of Grand Central Publishing.

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