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Ready to eat plants, for a change?

Whether you're dipping your toes in the plant-based pool or looking to spice up your repertoire, our ever-growing Eat Plants. For a Change. resource library has what you need. From mouthwatering recipes to shopping tips, easy how-to guides to plant-based product finders, there's something to delight every taste, every season, every budget, and every member of your squad.
Sweets Charcuterie Style Board 7601


3 DIY Plant-Based Charcuterie boards

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Fast, festive and frugal meals at home are always on the menu. These creative creations, commonly called called “Grazing Boards,” are the latest trend in entertaining cuisine (even if it’s just keeping the kid’s entertained!). Whether they're themed around your favorite dish (see these French fry fantasy boards) or color coordinated in the spirit of the holiday (we’re talking St. Patrick’s Day snack boards) the only limit is your imagination!

1.) Pancake Perfection

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(Credit: brisbanekids.com.au)

Sometimes, mornings can be hectic, but this breakfast board makes it easy to satisfy your brood even before your caffeine jolt. And for a special occasion, delight your household with a do-it-yourself pancake and station. It is the perfect centerpiece for a celebration breakfast. But to be honest, any cozy Sunday morning would be the perfect occasion for this sunny-side-up breakfast option. You can pair your pancakes with chocolate spreads or local jams and honey’s or sink your waffle into a warm specialty maple syrup. For a more festive twist add seasonal candies and candles for a special occasion kind of indulgence!

Pancake board garnished with dried leaves. berries and cookies

The key to a good breakfast board is to master the balance of sweet and salty.  In our version, plant-based bacon or sausage is the perfect accompaniment sandwiched between the pancake or waffle of your dreams.

2.) Don't mind if I Fon-do!

Fondue board with several dips, cookies and flowers
(Credit: PnPflowersinc.com)

This compassionate recipe is a fondue can-do, filled with your favorite plant-based sweets and dips to treat yourself and your family any night of the week. From plant-based chocolate ganache to compassionate cheesecake dip, you might just make these recipes all year round! Don’t see your go-to sweet temptation? Just swap our picks in for your tried-and-true family favorites. Creating this board is a perfect activity for little ones using their imagination to build this sweet dream of a treat.

heart shaped dessert table with almons, oreos, kettle corn, berries and dips

For those little humans in your households learning from a distance, there’s no such thing as too sweet a grazing board, and this snack-time surprise is no exception. From chocolates to gummies to cookies and dips, you can fulfill your sweet tooth’s dream with this after-dinner surprise. Our version is totally geared toward the little artists in your household. Want to take your design to the next level? Try a Peace Sign or Star for added difficulty points! The keys to these creation are the combos. Keep your combinations interesting so munchers can find something new to try every time they make their way over (the first, second and third time!)

3.) Mediterranean Medley

Snack spread with Hummus, Babaganouch. Tzatziki, and assorted crackers
(Credit: Pinterest.com)

When hunting for new ways to keep your snack selections fresh, look for inspiration in the plant-based dishes of the world! Many cultures have been known to #EatPlantsForAChange for centuries! The roman traditions of the middle ages put a large emphasis on bread and wine and were supplemented with vegetables, sheep’s cheeses and seafood. Thus, bringing forth a cuisine that put plants first! A fully plant-based version can be achieved simply by swapping in your favorite plant-based feta options. If you feel like adding a seafood sampling to the mix, take a peek at our seafood substitutes resources for inspiration.

Copy of original snack spread using plant-based feta

These dishes are a harmonious mix of fresh and brine-y. The x-factory to this something for everyone grazing board are the two different carb options! A petite cracker allows for a one-bite flavor explosion, whereas the large chewy lavash bread has plenty of room for filling flavor creations to satisfy the hungriest in your household.

But the star of the show is the plant-based feta cheese. Made without animal products but full of the same protein and tangy-zing you know and love. And we are almost positive you have it in your fridge- especially if you’re into TikTok famous pasta. Who knows, this lavish lunch option could be just at your fingertips!

Insta-worthy snack platters are just a few simple steps away. With a little creativity and a whole lot of compassion, you can turn any meal at home into a beautiful and unique eating experience for the whole family.

Are you cultivating a little quarantine creativity? If you try one of these boards, be sure to share it with us in the Facebook Group, on Instagram, and on Twitter with the hashtag #EatPlantsForAChange and you might see your creation on our social media channels.



Plant-Based Cocktail Cheat Sheet

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Whatever you are raising your glass to, try adding a little compassion to what’s inside it. We want to help you navigate the plant-based choices behind the bar and how simple swaps can make your classic cocktail dreams come true, without the animal products. The best part? All these bevvies can be mixed up with or without the alcohol, making mocktails for the whole family a festive fixture at any celebration.  

That’s rightWe did a deep dive on cocktails, so you don’t have to: We’ve got the inside scoop on tracking down little-known ingredients, refining your wine, and locating the best beers to meet your  compassionate values. Become your own bartender  and test out these tried-and-true recipes with a plant-based twist! 

Not-So-Bloody Mary 

Split screen image of silver shaker pouring bloody mary into glass, and the glass being garnished with vegetables
(Credit: The Veg Life)

The Bloody Mary is a brunch staple across the country, but finding a version sans the anchovies or clam juice can become your least favorite game of hide-and-seek. The key is using a plant-based Worcestershire sauce or an accessible substitute. The bartender’s favorites? Soy sauce or mushroom broth are umami-full swaps that hit the spot. Want to go over-the-top veg? Go wild with the garnish! There is no end to the options you could create: cruditéjalapeno cashew poppers, or even a plant-based grilled cheeseOH MY! 

Replace the Egg Whites 

Silver shaker pouring frothy whiskey sour into a coupe glass
(Credit: The Edgy Veg)

Fret not if foam is what you’re after; there are DIY and ready-to-buy options to keep your cocktails frothy and your whiskeys sour. Aquafaba (the liquid in a can of chickpeas) is a sustainable option that you probably have in your pantry right now! Replace the egg whites with a few tablespoons of aquafaba and give it a good shake over ice. For a fruity alternative, try subbing in orange or lime juice. Once shaken, the natural sugars in the juice create a foam-like head on your favorite cocktail recipe. 

What’s Fining Your Wine 

Bottles of wine lined up on a wall with a grassy background
(Credit: Love Cork Screw Wine)

The process of winemaking isn't always an animal product-free experience.  In fact, while most varietals of wine masquerade as a plant-based option, not listed in their ingredients list are the products used in the process known as fining. Fining is one of the final stages of winemaking when sediments are filtered out, leaving you with a clear product free of impurities. While the beverage industry is beginning to trend away from the use of animal products in fining, egg whites and milk enzymes have been some of the most widely-used options by mainstream labels. Looking for a plant-based bottle for your friends who #EatPlantsForAChange? See this guide for vegan wine buying.

Who Knew Whats in the Glue 

Pile of wine corks

The main tenant behind plant-based wine is the notion that at no point in the wine-making process are animal products used. Something consumers often overlook is the ingredients used to seal wine bottlesand they may surprise you. Sealing agents such as beeswax and milk-based glues are often left off the ingredients list when used in corking. Now we don’t really think there is a right or wrong way to seal a bottle, but this inside scoop can give you the tools to make the compassionate decisions that work for your plant-based journey. Barnivore has a comprehensive database of compassionate alcoholic beverages to make your shopping a breeze. Can’t find your brand? Barnivore allows you to submit information about your favorite spirits to the list.

Which Brew is For You? 

group of people with beer glasses in hand

As if we haven’t talked about the fining process enough, when it comes to beer and cider, the process of making a beverage clear… gets a little murky. For the most part, breweries look to gelatin to suspend yeasts and proteins from the ale, but some even use isinglass (the swim bladder of a fish) to sort out impurities in your beverage. Sounds refreshing, right? Luckily enough, most mainstream beer and cider brands offer readily available plant-based products. Cheers!

Dairy-Free Specialty

Plant-based Irish cream being poured into two clear classes
(Credit: Veg News)

No more skipping the eggnog and passing on the coquito during the holidays. There are plenty of dairy-free options to put some pep in your step and in your drink. Plant-based peeps have been concocting solutions to creamy cocktail woes for years now. Plant milk makes White Russians a compassionate staple during the holidays, and coconut crème keeps that glass of eggnog just within reach. Last but not least, that creamy coffee treat that comes ready to drink, IRISH CREME! Plant-based versions can be found in grocery stores nationwide, or you can make your own for a homemade touch.

Ring in the new year with these recipes and secret ingredients so you never feel lost looking at the drink menu. No beverage is out of reach when you #EatPlantsForAChange, and these recipes are the proof in the holiday pudding. (Which goes great with port, by the way!)  

We want to see your Compassionate cocktails! If you try any of our plant-based libations, share them with us in our private Facebook Group, on Instagram, or on Twitter with the hashtag #EatPlantsForAChange and you might see your plant-based potions on our social channels.

Ghoul Oatmeal


Instagrammable Halloween Treats for Kids

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No matter where you are in the U.S., it’s no surprise that the upcoming holiday season is going to look a little different this year—and Halloween is no exception. That’s why Compassion is challenging YOU to trick out your treats this Halloween, and don’t just stop at candy! Between breakfast, lunch, and dinner, there are many opportunities to fill your home with a little spooky, plant-based magic. We scoured Instagram to inspire your spirit this festive season, and whether you’re looking for something to buy or DIY, these ideas will make the kids forget all about trick or treating this year! (Maybe…)

@Spabettie: Pizza Pot Pie

Calling ghosts and ghouls of all ages! @spabettie on Instagram is showcasing her spooktacular take on Pizza Pot Pie. The pumpkin king, Jack Skellington himself, graces us with his full-moon smile as the DIY crust of this dish. Pizza night will never be the same when you give these pies a place at your Halloween feast!

@Grandma__el: Matcha Zombie Oats

Have you ever wanted a ghoul to greet you in the morning? We know we’re not the only ones, ever since @grandma_el came out with her series of spooky oats! From monsters to werewolves to mummies and more, Grandma Elena has the creepy critter recipe perfect for your Halloween breakfast!

@tolucabakeryCandy Corn Conchas 

No time to bake before the witching hour? Toluca Bakery and Café in Toluca Lake, CA has the devilish deserts of your dreams covered compassionately. These candy corn conchas are a haunting variation of the classic vanilla and chocolate Pan Dulce (sweet bread) varieties. These make the perfect midnight snack or naughty breakfast dipped in a cauldron of hot chocolate to surprise the mini monsters in the morning.

@vegantreats: Vegan Ouija Chocolate Box

For the teen zombies at home who might be growing out of the trick-or-treat spirit this year, we have the gift that will put you on the ghoulwe mean cool—List this year. These hand-crafted chocolates are completely plant-based and look like something out of a storybook... or a nightmare!

@zeroeggsbakeshop: Witches brew cookie box

These picture-perfect cookie boxes will have jaws dropping at snack time. Zero Egg Bake Shop is coming in hot this haunted holiday: They have compassionate cookies for all your tiny terror’s needs. Jack-o-lanterns, monsters, and mummies, OH MY!

@cowboycookingvegan: Grim Grinning Ghost Halloween Pizza

This recipe is so simple, we wonder why we haven't always eaten pizza like this! Cowboy Cooking Vegan is serving up tricks with his pizza treats this Halloween, covering the crust with olive spiders and vegan mozzarella ghosts. With a little imagination and some plant magic, these customizable creations can satiate even the smallest ghost’s most haunting of appetites.

@vgnbites_: Ghoul Ghost Black Smoothie Bowl

If your brood likes their boos with breakfast, try out this ghost smoothie bowl from Vgnbites. They use Dutch-processed cocoa powder to mimic the night sky and coconut yogurt for our ghostly friends to create a to-die-for Halloween landscape.

@seymourmunchmore: Halloween chocolate bark

This chocolate bark is just one addition to Seymour Munchmore’s Halloween charcuterie boards and their custom-made plant-based treats in Minneapolis, MN. As if white chocolate and Oreos aren't mouthwatering enough, candy corn and candy eyeballs add a spooky spin to this snack. The kids will be howling at the moon!

@veggiefunkitchen: Aquafaba Ghost Merengues

The closest things to real magic we’ve seen are these aquafaba ghost meringues. Leaving behind the animal products, @veggiefunkitchen was able to create these compassionate confections that will disappear before your very eyes—if you leave your kids alone with them too long!

There’s so much more than candy that can make our holiday sweet, especially now that we have these tricks up our sleeves. So, take a peek at the goodies we’ve described and watch the children flock to your kitchen, no magic spells necessary! (Unless you’re the witching type.)

We want to see your compassionate Halloween creations! If you tackle any of these recipes or try any of these treats, be sure to share it with us in the Facebook Group, on Instagram, and on Twitter with the hashtag #EatPlantsForAChange, and you might see your creation on our social media channels!

7 layer dip MINIMALIST BAKER edit.jpg


20 Plant-based Snacks for Super Bowl 2023

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Happy Super Bowl Season!

For many in the United States, the Super Bowl is more like a holiday than a sporting event. With so much excitement and anticipation after months of watching (and possibly crying over) our favorite team finally culminating in a great game, spectacular halftime show, and a parade of hit-and-miss commercials.

But most importantly: it’s really about the snacks.

Your viewing party is sure to be penalized if you haven’t perfectly strategized your starting snack lineup. And since you’ve committed to cutting back on meat, dairy, and eggs, chicken wings are likely off the table. (Did you know Americans eat enough chicken wings on Super Bowl Sunday to circle the Earth 3 times? The chickens thank you for saying no to factory farms.)

So in light of all that, we’re here to coach you through some creative ideas to prevent your hungry guests from throwing a flag on the play. Ready? Hut Hut, SNACK!

Buffalo Cauliflower Wings

Buffalo-cauliflower-wings-gluten-free-2 SWEET SIMPLE VEGAN.jpg
Credit: Sweet Simple Vegan

We're getting this one out of the way right from the start! Not only was buffalo cauliflower one of the trendiest foods of 2018—but it's also delicious. With these, your guests won't even remember what chicken wings are.

Prepared Plant-Based Meat

fruffalo wings @COLLARDCOWGIRL.jpg
Credit: @collardcowgirl

If you want to lighten your workload, pick up some pre-made options from the grocery store! Several brands available nationwide make plant-based wings, breathing new life into the sports bar favorite. (Plus, be on the lookout for plant-based corn dogs—yum!)

Southwest Roll-Ups

Southwest Roll Ups Veggie Inspired
Credit: Veggie Inspired

Everyone loves finger sandwiches, right? Stay veg-forward with these southwest roll-ups. They're sure to be a slam dunk! (Oops, wrong sport...)

Fried Pickles

Fried Pickles Veganosity
Credit: Veganosity

Salty, savory, acidic. What's not to love?! Get your crunch on with this fried pickles recipe. (We suggest making a lot of these.)

Spinach Artichoke Dip

spinach artichoke FORKS OVER KNIVES.jpg
Credit: Forks Over Knives

Dips take center stage at social gatherings (or at least they should). Satisfy everyone with this creamy, salty, delicious spinach artichoke dip recipe! Pro-tip: add some toasted breadcrumbs on top.

Jalapeno Popper Mac and Cheese

Jalapeno mac and cheese 2.jpg
Credit: Choosing Chia

We know we already told you about this jalapeno popper mac and cheese recipe, but here it is again, just in case you missed it last time. It's too perfect for Game Day not to share again!

Meatless Meatballs

Plant Based Meatball Wholefully
Credit: Wholefully

Whether eaten with a fork, toothpick or piled on a sub, plant-based meatballs can be filling and delicious. Pick up some ready-made rolls and some plant-based mozzarella and you're sandwich game will wow the crowd. (Bonus: this recipe is gluten-free!)

Fried Pasta Chips

Fried Pasta Delish
Credit: Delish

Wait, what?! You read that right. It's pasta, but also chips. (GAMECHANGER!) Stick with plant-based parm or nutritional yeast, and these are sure to impress your plant-based, Italian food aficionados.

Vegetable Platter

veggie platter ITS A VEG WORLD AFTER ALL.jpg
Credit: It's A Veg World After All

These platters are easy to make and a great way to bring some healthy options to the table! (Not that we think that's necessary—it is the Super Bowl, after all.) But that doesn't mean you shouldn't think about how to make one like a pro! Or keep it simple and grab a pre-made platter that comes with plant-based ranch.

Baked Potato Skins 

Baked Potato Skins Curious Chickpea
Credit: Curious Chickpea

These simple, handheld appetizers are tried-and-true staples. And potatoes are a plant-based eater's best friend! (Well, at least in our playbook!)


Doritos THILLIST.jpg
Credit: Thrillist

Speaking of keeping it simple, you have to have plenty of different pre-packaged munchies to keep everyone happy. Luckily there are plenty of tasty plant-based options, chips and snack mixes that come in a variety of flavors, from sweet and spicy chili to barbecue.

Creamy Onion Garlic Dip

Creamy Garlic Onion Dip A Virtual Vegan
Credit: A Virtual Vegan

We all know this one. But did you know it could be so easy to make plant-based? Think of all the chip and dip flavor combinations!

7-Layer Dip

7 layer dip MINIMALIST BAKER.jpg
Credit: Minimalist Baker

Dips on dips on dips on dips! We love dips.

Tofu Tacos/Taco Bowls

Taco Bowls Bon Appetit
Credit: Bon Appetit

Whether to make these handhelds or super bowls (wink!) is up to youbut either way, they'll be delicious. Every game day deserves a taco moment, coach!


The-Best-Damn-Vegan-Nachos MINIMALIST BAKER.jpg
Credit: Minimalist Baker

A sports classic that needs no further explanation, really. Who doesn't love nachos?

Tater Totchos

Tatertachos Edgy Veg
Credit: Edgy Veg

These tater totchos also need no further explanation. But did we maybe just blow your mind?


Guacamole ALLRECIPES.jpg
Credit: Allrecipes

If you have nachos, you need guac. For this all-around crowd-pleaser, it's easy enough to find a ready-made version at the store. For those that would rather make it at home, use this simple recipe!

BBQ Jackfruit Sliders

BBQ Jackfruit Sliders TASTY.jpg
Credit: Tasty

In the mood to get really creative? Break these out at half-time to go full-on showstopper!

Instant Pot Chili

Instant Pot Chili Acouplecooks
Credit: A Couple Cooks

Homemade chili doesn't have to be hard, especially if you have an instant pot! Cozy and comforting, chili is a perfect food to stay warmed up for the game. Plus, heat up some frozen French fries and shredded plant-based cheese and wham! You can have chili cheese fries with minimal effort. 

Buffalo "Chicken" Dip

Credit: FromMyBowl

In case you have no interest in wings but still want that buffalo goodness, check out this sensational buffalo "chicken" dip recipe! There are a variety of buffalo dip recipes out there that use cauliflower, chickpeas, or jackfuit—so don't be afraid to make a few. 


With these plant-based options on your roster, you're ready for the big league! Send us photos of your plant-based spread by using #EatPlantsForAChange and tagging us @CompassionUSA on Instagram, Facebook, and Twitter!

Creamy Roasted Red Pepper and Garlic Pasta.jpg


Roasted Red Pepper & Garlic Sauce

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A post shared by kalin 🌱 vegan food (@hello.kalin) on Feb 2, 2019 at 9:13am PST

Roasted Red Pepper & Garlic Sauce

Prep Time: 15 minutes.
Cook Time: 30-60 minutes (depending on method).

Special thanks to @Hello.Kalin for creating this incredible recipe for the Eat Plants. For a Change. campaign!


  • 1 red bell pepper 
  • 1/2 cup cashews ground into fine powder
  • 1/2 cup vegan cream cheese*
  • 1/4 cup extra virgin olive oil
  • 3-4 garlic cloves
  • 1 tbsp tomato paste (optional)
  • Salt & pepper to taste


  1. Roast the garlic. The fastest way is to place the cloves on a piece of aluminum foil with a dash of oil, then close the foil to create a pouch and roast at 350°F for 30 minutes.
  2. Roast the red pepper. You can do this directly on the oven rack at 450°F for 30 minutes, or if you have a gas stove, roast the pepper over the flame until all sides are blackened. Allow the pepper to cool, then remove most of the charred bits, stem, core and seeds.
  3. Add the red pepper, garlic, cream cheese, cashew powder, oil, tomato paste (if using), salt and pepper to a blender and blend until very smooth.
  4. Heat the sauce in the microwave or stove top before using.

*In a pinch you can substitute cashew cream (1.5cups raw cashews soaked overnight then blended with 3/4 cup water), or unsweetened plant milk for a thinner sauce.

Make this recipe? Take a photo, use #EatPlantsForAChange, tag us @CompassionUSA, and we just might share it! 

And don't forget to sign up to Eat Plants. For a Change. for more recipes like this one, right to your inbox!



9 Plant-Based Recipes Perfect for Fall

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It's hard to believe, but we’re already about a month into the autumn season—the time of year when the beachgoers begin to hibernate, and the leaf peepers come out to survey the northern landscape!

Whether you’re thriving or hiding (we’re a mixed bag at Compassion), you have to admit that fall comes with some pretty delicious flavors! From fresh-picked apples and pears to savory squash and cauliflower, some of the tastiest meals are fall favorites.

So to help you #EatPlantsForAChange, we thought we’d share a few dishes we’ve been drooling over on Instagram. Here’s our list of 9 seasonally-inspired plant-based recipes you’re sure to fall for:

1. Pumpkin Pancakes by @christinabedetta

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Pumpkin pancakes- One of my absolute favorite meals for this season🍂💛 🥞Recipe is up on my blog😊

A post shared by Christina Bedetta, RD, LDN (@christinabedetta) on Oct 12, 2018 at 9:49am PDT

FACT: Pancakes are always delicious. But this simple autumn spin on the timeless classic only makes us love them even more! (Pass the syrup, please.)

2. Pumpkin Pie Oatmeal by @cookingforpeanuts

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🎃Pumpkin pie oatmeal, date syrup, dark chocolate and chopped pecans🎃 Yay! It’s pumpkin time of year again and I’m loving it! Any one else love pumpkins? If you’re an oatmeal fan too then this one’s for you.😘🧡 Happy Monday lovelies.🧡 🌱Recipe pumpkin pie oatmeal: Combine 1 cup old-fashioned rolled oats + 1-3/4 cups almond milk in saucepan and bring to a boil. Reduce heat and simmer while stirring for about 5 minutes. Add more milk if becomes too dry. Add 1/4 cup pumpkin purée, 1/2 tsp cinnamon, 1/4 tsp nutmeg. Mix and heat another few minutes. Top with chopped pecans, dark chocolate and date syrup. . . . . . #oats #oatmeal #pumpkin #pumpkinspice #veganbreakfast #veganglutenfree #glutenfreevegan #healthyvegan #foods4thought #letscookvegan #veganinspo #healthyfoodshare #thrivemags #bestofvegan #feedfeedvegan #nycfoodie #foodblogfeed #wholefoodsfaves #veganfood #veganrecipes #whatveganseat

A post shared by Nisha-Nutritionist RD-NYC (@cookingforpeanuts) on Oct 15, 2018 at 4:23am PDT

Some think that oatmeal is synonymous with the word “bland,” but we certainly don’t think so! Oatmeal is packed with fiber, protein, and carbohydrates to start your day right. Check out this amazing recipe if you need to give your morning bowl a little extra kick!

3. Autumn Potatoes by @hello.kalin

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Happy Saturday friends. Here’s some yummy potatoes I made and tried to eat, but then had to hand off to my hubby because I just couldn’t do it (still healing this darn mouth of mine). RECIPE: These are red potatoes sliced thin, tossed in some autumn spice mix (from a local spice shop) and baked at 400°F for about 25 minutes, turning once & putting under broiler for one minute at the end if needed, with my curried pecan sauce (recipe in latest blog post in bio) to dip.🍁 . . . On a personal note, it’s now been eight days since my gum surgery, and my mouth still hurts so much. I got my stitches out yesterday and was told in 3-4 days it shouldn’t hurt as much. I’ve been feeling very down this week since I’m so off my routine with exercising, sleeping and eating, and it’s starting to take a toll. Usually I feel pretty good managing chronic pain and autoimmune issues that I forget I even have RA. But this week is definitely reminding me. While it sucks to feel like I can’t slip up much without feeling the wrath of my body attacking itself, it does remind me how powerful eating plants and exercising are for managing this condition. I really have come so very far, and I’m trying to remember that two weeks isn’t going to erase that, but right now it feels like it. My focus today will be finding some positive vibes for sure! Sending you all lots of love. 💚 . . . #vegan #potatoes #fries #vegano #forksoverknives #makesmewhole #veganfood #veganaf #whatveganseat #comfortfood #glutenfree #drooling #thrivemags #onmyplate #rawarrior #fries🍟 #bestofvegan #bbgfood #veganrecipe #vegansofinstagram #plantbased #plantbaseddiet #eatclean #f52grams #buzzfeast #foodphoto #foodpicture #veganfoodie #veganbowls #veganos

A post shared by kalin 🌱 plant-based vegan (@foragingforfigs) on Oct 6, 2018 at 11:43am PDT

We believe you don’t need an excuse to eat a plate of potatoes...but if you’re looking for one, we've got you covered! How good does curried pecan sauce sound?! (Really good.) Use it as a dip or as a dressing for your favorite salad. 

4. Butternut Squash Almond Bisque by @thecuriouschickpea

A warm bowl of soup is the perfect fix for those cooler evenings when your infinity scarf just isn’t cutting it. If you find yourself with a free evening, why not make a big batch of this luscious bisque and throw it in the freezer for later? We promise you won’t be disappointed.

5. Pumpkin Beer Chili by @wellandfull

For those of us over the age of 21, you need to add this to your recipe rotation ASAP! Pumpkin beer is a crowd-pleaser this time of year, so why not turn it into chili? Plus, Sarah’s suggestion of layering it on top of French fries is sheer genius. (If this list had a winner, this one might be it...)

6. Creamy Butternut Squash and Roasted Tomato Pasta by @healthienut

I think we’re seeing a trend here—fall foods are comfort foods. And this pasta is no exception! Creamy, delicious, and healthy, it’s perfect for that big family dinner, or when you just feel like you need a little more squash in your life.

7. Parsnip Gnocci by @theplantifulchef

We feel strongly that parsnips are an underappreciated vegetable. While their vegetable cousin, the carrot, gets plenty of attention, parsnip is relatively underutilized here in the US. This seasonal gnocchi recipe is a tasty way to introduce the hearty vegetable into your diet!

8. Pumpkin Chocolate Chunk Bread by @flora_and_vino

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Well, HELLO, weekend baking situation. 👀 This PUMPKIN CHOCOLATE CHUNK BREAD is {new} on the blog today and I CAN’T stop drooling over it. 🎃🍫🍞 This super easy mix is vegan, oil free, gluten free, AND refined sugar free so it’s accessible for all y’all! I’ve been wanting to add a pumpkin bread recipe to the blog for a while now and this mix of pumpkin and @hukitchen chocolate is just...perfect. 😍 //#sponsored I used the Hazelnut Dark Chocolate Bar to create those SEXY CHUNKS on top but any of their bars will taste 💯! Grab the recipe on the blog and make it this weekend! 👌 PS if you’re not convinced by the pumpkin chocolate combo I will say that this is one of those rare recipes that uses an ENTIRE can of pumpkin so...there’s that beautiful synchronicity to tempt you 🙃. Recipe link is in my profile! . . . http://www.floraandvino.com/pumpkin-chocolate-chunk-bread/ . . . #floraandvino #pumpkinbread #veganbaking #veganbread #glutenfreebaking #hukitchen

A post shared by Lauren Kirchmaier (@flora_and_vino) on Oct 18, 2018 at 6:38pm PDT

If you weren’t drooling before, you probably are now! This incredible recipe is sure to make anyone’s mouth water. Serve it warm after dinner or room temp for breakfast, there’s simply no wrong way to eat this bread.

9. Apple Crumble Bars by @simplyquinoa

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Say hello to the perfect fall treat 👋🏻 these Apple Crumble Bars are up on the blog today and they’re SOO good! We’ve got a crispy base, soft cinnamon apples and then clusters of crunchy streusel toppings 💯👌🏻 best of all...you need just one bowl and 10 ingredients to make these babies! Not to mention they’re like the best blend of apple pie, apple crisp and granola bars 😜 (link in bio!) — https://www.simplyquinoa.com/apple-crumble-bars/ — — — — — #simplyquinoa #Vegan #veganfood #veganfoodshare #whatveganseat #bestofvegan #vegetarian #plantbased #plantpowered #Healthy #healthyfood #healthyfoodie #cleaneating #eatclean #glutenfree #wholefoods #wholefoodie #feedfeed #huffposttaste #foods4thought #vegandessert #vegandesserts #vegantreats #applepie #applecrumble #applecrumb #fallbaking #fallfood

A post shared by Alyssa Rimmer (@simplyquinoa) on Oct 18, 2018 at 6:18am PDT

It seems almost wrong that we waited until the last recipe to talk about apples... but hey, this isn’t a race! For many people, this fruit favorite is the pinnacle of the fall season (move over pumpkin spice), but you can only eat so many apple pies. If you went apple picking recently and you want to try something a little different, look no further than these healthy, flavorful apple crumble bars!

Well there you have it, 9 plant-based recipes perfect for fall! Which one is your favorite? Make sure to follow these creators and send us pictures of all your fall creations using #EatPlantsForAChange on Facebook, Instagram, and Twitter.



10 Plant-Based, Back-to-School Snacks

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Well, it’s officially September—and that means it’s back-to-school season! Whether you're packing treats for your kids' lunchboxes or heading off to college, this time of year can come with a side of stress. To keep students focused, it's important to keep those hard-working brains fueled with some delicious and nutritious plant-based food.

And let's be real: there’s nothing better than sneaking a tasty snack between meals.

But what kinds of snacks should you choose? Should you focus on healthy, whole foods or something a little more mouth-watering? Here at Compassion USA, we like to think a hearty mixture of both is in order to keep you or your kids happy and ready to learn!

So what exactly should you toss into your lunchbox or backpack? Try these plant-based power snacks:

Veggies and Hummus

Hummus and veggies

Hummus is a plant-based eater's best friend—it’s basically the dog of the food world. Because it’s so versatile, it can accompany almost any flavor: Buffalo? Check. Roasted Garlic? Check. CHOCOLATE?! Check. Doesn’t matter what your taste buds prefer, there is a hummus for you! Pair with some carrots, celery, or cucumbers and you’re set.


Apples and peanut butter on a plate

Nothing is quite as energizing and nutritious as a simple piece of fruit. As we head into the cooler months, it’s soon to be a favorite time of year—apple-picking season! Find a local orchard and pick yourself a peck. Pears and grapes are also fall fresh but still mix in your regular fruits to keep it interesting. Try and buy organic when you can, they’ll taste better and have less pesticide residue!

Girl Scout Cookies

Thin mints stacked in front of a red backdrop

Are your children part of the Girl Scouts? Or maybe the local troop sets up shop outside your dorm? Well, feel free to indulge—many of their products are plant-based! Make that little girl’s day and buy a box of Thin Mints or Peanut Butter Patties for a mid-organic chemistry class pick-me-up. (Trust us, you’ll need it.)

Celery and Nut Butter

Ants on a log

Good ole ants on a log harken nostalgia for many of us—but for those that don’t know, it's comprised of raisins on top of a peanut-butter-loaded celery stick. With all the different varieties of nut butter on the market these days, it’s easy to navigate any complicated peanut allergies!

Roasted Chickpeas

Roasted chickpeas on a pan

Want a wholesome crunch? Try out roasted chickpeas. You can pick them up at the health food store, but they are easy enough to make at home! Season them with a little oil, salt, pepper, and cayenne, then bake in the oven at 450 degrees for 30-40 minutes until golden and crispy.

Trail Mix

Trail mix in a bowl

There’s a reason nature enthusiasts are so fond of trail mix—and it’s because it’s packed with energy! A mix of nuts, dried fruit, seeds, and sometimes chocolate (make sure it’s non-dairy!) might be the perfect way to fuel up before the next exam. Buy in bulk to keep it affordable and try different mixes to keep it interesting!

Fruit Snacks

Fruit snacks in a blue spoon

Whether you’re 12 or 82, our guess is that you probably enjoy fruit snacks. Let’s face it, they’re just delicious! While they may not be that good for your body, we choose to believe they are good for the soul. A note of caution, however: make sure to purchase a brand that doesn’t use gelatin in their ingredients. Gelatin is a food additive made from processed animal skin, cartilage, and bone—so steer clear!

Plant-Based Yogurt

Coconut yogurt with a wooden spoon

Eating yogurt is a fantastic way to ensure your gut has the probiotics it needs to digest all the plants you’ve been eating. While there are lots of different brands out there to try, we recommend something with a coconut base for maximum creaminess.


Popcorn in a bowl

It’s not just for the movies. Since popcorn is so light and airy, it will satisfy your need for crunch while not costing you too many calories—especially if you pop it yourself with an air popper (Add some nutritional yeast for a cheesy flavor with a protein punch)! Or pick up a plant-based packaged option at the grocery store!

Chia Pudding

Chia pudding in a glass bowl

Chia seeds may look small, but this superfood is loaded with protein, fiber, omega-3 fatty acids, and a whole host of essential vitamins and minerals. Nobody wants to chomp on plain chia seeds—luckily, it can be made into a tasty pudding with ease! Mix ⅓ cup of chia seeds with two cups of plant-based milk and a splash of vanilla extract and maple syrup, then leave it in the fridge overnight. By morning you’ll have a sweet and nutritious snack for whenever your brain needs it!

While we might not be able to help you or your kids with schoolwork, we hope these snack suggestions will at least help to get it done! What plant-based back-to-school snacks did we miss? Make sure to tell us @CompassionUSA on Facebook, Instagram, and Twitter!

And if you haven’t already, make sure to sign up for your weekly plant-based resources. Let’s #EatPlantsForAChange together!



15 Familiar Recipes with a Plant-Based Twist

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Reducing your meat consumption doesn’t mean you have to give up your family’s favorite meals. It just means you might have to give it a little twist! In fact, going plant-based gives you an opportunity to add your own recipes to the family cookbook. Who doesn’t want that?

Here are some examples of classic recipes made with the power of plants:


You can’t start your day off right without a proper breakfast. While fruit, bagels, and oatmeal are great plant-based options, sometimes you want something a little more! Here are some delicious recipes to help get you and your family out of bed:

Blueberry Breakfast Muffins by The Edgy Veg


Breakfast that fits in the palm of your hand. 

French Toast by Love and Lemons

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A Sunday brunch favorite. 

Biscuits and Gravy by Minimalist Baker

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For those with Southern roots. 


Sides: the best part of almost every meal. (Well, at least at Thanksgiving!) Without sides, entrees are left looking incomplete and our taste buds are left wanting more. But worry not, just about any side can be recreated for a plant-based diet! These are a few familiar examples:

Potato Salad by Minimalist Baker

potato salad.jpeg

For all those Summer picnics. 

Easy Cornbread by Cheap Lazy Vegan


A corny compliment to any meal. 

Crowd-Pleasing Caesar Salad by Oh She Glows


The superior side salad. 


Entrees are the star of the show. They’re the reason you show up to a meal (or the reason you avoid it). So while incorporating more plants into your diet, you need to make sure you’re still keeping everyone happy. The next few recipes are sure to do just that:

Three Bean Chili by Forks over Knives


The “curl up on the couch on a rainy day” kind of food. 

Spinach Lasagna by Forks over Knives


Just like Grandma made. 

Poblano and Portobello Fajitas by Minimalist Baker


Tex-Mex at its finest. 

Sloppy Joe’s by Simple Vegan Blog

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No way to keep your hands clean with these! 

Perfect Mac and Cheese by Hot for Food

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The ultimate comfort food. 


Let’s be honest with ourselves: the best part of any meal is the dessert (at least for those of us with a sweet tooth). But with so many delicious classics out there, it’s hard to know what to choose. Here are a few that are sure to be people-pleasers:

Fudgy Vegan and Gluten-Free Brownies by My Darling Vegan

Gluten Free Brownie 6 717X1024

Chewy and chocolatey goodness. 

Pumpkin-Spiced Apple Pie by Minimalist Baker

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A fall favorite! 

Chocolate Chip Cookies by Betty Crocker


A Betty Crocker classic.

Banana Bread by Oh She Glows

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The perfect way to make use of those overripe bananas. 

As you can see, there’s no end to the familiar foods you can feast on by consuming more of a plant-based diet. Let us know what you and your family love @CompassionUSA on Facebook, Instagram, and Twitter!

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7 Days, 7 Protein-Packed, Plant-Based Lunches

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Protein intake is one of the first things people consider when making the decision to reduce their meat consumption—and one of the main reasons people are hesitant to make the switch. Luckily, there are plenty of easy plant-based meal options to meet all your protein needs!

Here’s a few of our favorite plant-based lunch recipes that are PACKED with protein:

1. Smoky Chickpea ‘Tuna’ on Rye with Spinach and Avocado

7 lunches blog smoky chickpea.JPG
Image Credit: The Simple Green

This sandwich recipe just screams comfort: Chickpea salad is a plant-based favorite, and adding a little smoky flavor makes it feel that much more like summer. Not a fan of rye? (That’s okay, not all of us are either.) Feel free to swap it out for your favorite sandwich vessel!

2. Wild Rice and Black Bean Burger

7 lunches blog black bean burger.jpg
Image Credit: Forks Over Knives

Everyone loves the convenience and satisfaction of a good burger, and thankfully this recipe doesn’t disappoint. The best part? You can make a batch and toss them in the freezer for later to fight back against the mid-week slump!

3. BBQ Seasoned Tofu and Veggie Quinoa Bowl

7 lunches blog quinoa bowl.jpg
Image Credit: Vegan Richa

Barbecue is a classic American summertime flavor. And let’s be honest, tofu is the perfect vehicle for whatever sauce or seasoning you’re craving at the moment. Fortunately, it’s also chock full of protein! Throw it over some quinoa and this recipe has us drooling.

4. Spicy Buffalo Chickpea Wraps

7 lunches blog buffalo cauliflower wings.jpg
Image Credit: The Minimalist Baker

Need a little spice in your life? We do, too. This recipe has us flavor-philes covered. Whip up some creamy, three-ingredient hummus dressing, toss it with some crisp vegetables, and enjoy your lunch break.

5. Easy Homemade Bean Burrito

7 lunches blog bean burrito.jpg
Image Credit: Nutriciously

As much as we would all love to buy ourselves a burrito everyday, our bank accounts might not be so happy about it. Luckily, they’re much easier to make at home than you think! Follow along with this recipe and you’ll be a burrito artist in no time.

6. Curry-Roasted Vegetable & Lentil Kale Salad 

7 lunches blog curry veg and kale.jpg
Image Credit: The Minimalist Baker

Eating plant-based isn’t all about salads, but it can be! This light, vegetable packed recipe isn’t skimping on the protein, either. One cup of lentils can provide about 17 grams of protein—that’s about a third of your daily protein requirement!

7. Peanut Butter and Rhubarb Jelly Sandwich

7 lunches blog pb and j.jpg
Image Credit: Simple Vegan Blog

Lunch doesn’t always have to be so complicated. Enter the peanut butter sandwich, a timeless classic! It’s also packed with protein and healthy oils to get you through the rest of your day. Because it’s so versatile, you can make it any way you want. Here’s a recipe that we find the perfect mix of nostalgia and excitement.

These are just a few of our favorites, but there are countless options out there! Let us know your favorites by tagging us @CompassionUSA on Facebook and Instagram or Twitter.



Plant-Based Strawberry & Cream Cheesecake Bites

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Plant-Based Strawberry & Cream Cheesecake Bites

Makes 18 “cheesecake” bites.
Prep Time: 20 minutes.
Freeze Time: 2 hours.


  • For the Crust:
    • ¼ cup unsweetened shredded coconut
    • ½ cup dates soaked in water for 10 minutes (roughly 12 dates)
    • ½ cup walnuts
    • ½ teaspoon vanilla extract
    • Pinch of salt
  • For the Filling:
    • 1 cup cashews soaked for at least 2 hours*
    • ½ cup can coconut milk (put in fridge overnight before use**)
    • ¼ cup agave nectar
    • 2 Tablespoons coconut oil, slightly melted
    • ¾-1 cup strawberries, diced (can you fresh or frozen)


  1. Add all ingredients for crust to a food processor. Process until mixture is like coarse crumbs
  2. Scoop out 1 teaspoon and place in mini cupcake tin. Using hands, press down. Set aside.
  3. Rinse out food processor and add all ingredients for filling minus the strawberries into the food processor. Process until completely smooth. Scrape down the sides with a rubber spatula if necessary.
  4. Scoop out 1 Tablespoon and place in mini cupcake tin over crust.
  5. Add strawberries to remaining filling and blend until smooth.
  6. Fill tops of cupcake tins with strawberry filling. Scrape top to even. Freeze for at least 2 hours until bites are firm.
  7. Remove from freezer and let thaw for 5-10 minutes before removing from tin. Store in airtight container in freezer.


*  If you do not have time to let cashews soak, bring pot of water to boil and pour over glass of cashews. Let sit for at least 15 minutes

** When using the coconut milk, you are scooping the cream out of the can. When it is in the fridge, the cream separates from the liquid making it easy to get the cream.

Make this recipe? Take a photo, use #EatPlantsForAChange, tag us @CompassionUSA, and we just might share it! 

Easy Tofu Scramble Peppers Onion 2


Tofu Scramble

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Easy Tofu Scramble Peppers Onion 2
Credit: Fooduzzi

Tofu Scramble

This recipe was originally created by and published on Rouxbe.

Makes 4-5 servings
Total Time: 45 minutes


  • 1 1/2 blocks* of extra firm tofu, crumbled
  • 2 1/2 tbsp tamari
  • 2 tbsp olive oil (optional) or 3 tbsp vegetable stock if not using oil
  • 1 cup white onion, small dice
  • 2 cloves garlic
  • 1 cup peppers, diced (red, orange etc.)
  • 1 cup baby spinach
  • 2 1/2 tbsp nutritional yeast
  • 1/2 tsp Indian black salt (optional)*


  1. First, gather and prepare your mix ins like herbs and veggies
  2. To prepare the scramble, in a bowl, crumble the tofu, add the tamari and set aside.

  3. Next, bring a fry pan to medium–high heat and add the olive oil. Add the onions and reduce heat to medium. Sauté until they are translucent and golden, then add the garlic.

  4. Once the onion and garlic are caramelized, add the peppers, spinach and crumbled tofu. Cook on high heat for 4 minutes until the ingredients begin to brown slightly.

  5. Next, add the nutritional yeast, optional Indian black salt, turmeric and pepper and cook another 3 to 5 minutes.

  6. Right before serving, add the handful of fresh Italian herbs.


*Black salt is a sulfur rich salt that despite its name is greyer in color. Black salt is popular in Indian cooking, and once used has a very distinct sulphuric aroma. For eggless cuisine, this salt is quite popular for scrambles and frittatas.


Make this recipe? Take a photo, use #EatPlantsForAChange, tag us @CompassionUSA, and we just might share it! 

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Stirfry Tofu Oystermushroom Prevb HD1280


Stir-Fried Tofu, Oyster Mushrooms & Spinach

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Mushroom and tofu stir fry in a white bowl
Credit: Rouxbe

Stir-Fried Tofu, Oyster Mushrooms & Spinach

This recipe was originally created by and published on Rouxbe.

Makes 4 servings
Prep Time: 15 minutes
Active Time: 30 minutes


  • For the Tofu: 
    •  12 oz firm tofu
    •  2 tbsp soy sauce
    •  2 tbsp rice vinegar
    •  1 tbsp honey
    •  1 tbsp cornstarch
    •  2 tsp sesame oil
    • 1/4 tsp red chili flakes
  • For the Stir Fry: 
    •  8 oz oyster mushrooms
    •  1 tbsp ginger
    •  1 tbsp garlic (about 3 to 5 cloves)
    •  6 oz baby spinach
    •  1/3 cup green onions
    • 1 to 3 tbsp peanut oil


  1. To prepare the tofu, drain and cut the block into 1/2" -inch slices. Place the slices onto paper towels. Cover with more paper towels and press out any excess moisture. Cut the tofu into 1/2" -inch cubes.
  2. In a medium-sized bowl or sealable plastic bag, combine the remaining ingredients, stirring evenly to combine (make sure the cornstarch has completely dissolved). Cover and let marinate in the refrigerator for at least 30 minutes or up to 4 hours.
  3. Clean and trim the ends off of the mushrooms. Slice into 1" -inch pieces. Wash and spin dry the spinach. Mince the ginger and garlic. Slice the onions on the bias. Set aside.
  4. To stir-fry the dish, line the ingredients up in the proper cooking order. Heat a wok over high heat. Once hot, cook the stir-fry according to the basic steps in the lesson. Keep in mind that vegetables should be added in the correct order so that they are all done at the same time.
  5. Stir-fry the tofu in batches until golden brown on all sides — set aside. Stir-fry mushrooms — ginger and garlic — return tofu — add sauce — add spinach. Sprinkle with green onions. Feel free to add a touch more oil during the stir-frying process, if needed. Serve immediately.


Make this recipe? Take a photo, use #EatPlantsForAChange, tag us @CompassionUSA, and we just might share it! 

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Rainbow Spring Rolls with Peanut Dipping Sauce

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Spring rolls sitting next to cast iron pot of peanut sauce
(Credit: VegNews)

Rainbow Spring Rolls with Peanut Dipping Sauce

This recipe was originally created by Michelle Cehn and Toni Okamoto and published on VegNews.

Makes 2 servings


  • For the Dipping Sauce: 
    • 2 tablespoons soy sauce
    • 2 tablespoons lime juice
    • 1 tablespoon rice vinegar
    • 2 teaspoons sugar
    • ½ teaspoon ground ginger
    • 1 teaspoon garlic powder
    • ¼ teaspoon red chili pepper flakes
    • ½ cup creamy peanut butter
    • 5 tablespoons water
  • For the Spring Rolls: 
    • 2 ounces uncooked rice vermicelli noodles
    • 4 ounces (¼ of a 16-ounce block) extra-firm tofu, pressed and sliced into strips
    • 5 round rice paper wrappers
    • ½ red bell pepper, thinly sliced
    • 1 cup shredded carrots
    • ½ yellow bell pepper, thinly sliced
    • ⅓ cup fresh mint leaves
    • ⅓ cup fresh cilantro leaves
    • ½ cup shredded purple cabbage


  1. For the peanut dipping sauce, in a medium bowl, combine all ingredients except for water and whisk until blended. Add water 1 tablespoon at a time until dippable sauce consistency is achieved. Set aside.
  2. For the spring rolls, cook noodles according to package directions. Drain and rinse noodles under cold water to prevent sticking, and place in a bowl of cold water until ready to use.
  3. Clear a clean, flat work surface Fill a large bowl with warm water. Working one at a time, dip rice paper into water and submerge completely for about 5 seconds to soften. Don’t leave in water too long or it will tear easily. Remove from water, while still firm and transfer to work surface.
  4. In the center of 1 wrapper, lay horizontally a small amount of vermicelli noodles, tofu, red bell pepper slices, shredded carrots, yellow bell pepper slices, mint leaves, cilantro leaves, and shredded purple cabbage. Leave at least 1½ inches on all four sides bare for wrapping.
  5. To wrap spring roll, fold two opposite sides of wrap over fillings to create closed ends of roll. Then, starting from vermicelli noodle end, use both hands to fold rice paper over noodles and begin to tightly roll rice paper and fillings into a tube-shaped spring roll, being careful not to tear rice paper. Repeat with remaining rice paper wrappers and fillings. Serve with peanut dipping sauce. 


*  Make sure to only soak each rice paper as you wrap each spring roll. The paper should soften as you add ingredients.


Make this recipe? Take a photo, use #EatPlantsForAChange, tag us @CompassionUSA, and we just might share it! 

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Butternut Risotto


Butternut Squash Risotto with Sage Brown Butter

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Butternut Squash Risotto with Sage Brown Butter
Credit: Pure and Simple Vegan

Butternut Squash Risotto with Sage Brown Butter

This recipe was originally published by Pure and Simple Vegan.

Makes four servings.

Prep time: 1hr 45minutes 


  • Butternut Squash Puree
    • 3/4 lb butternut squash peeled and diced approx 3/4" cubes
    • 2 whole garlic cloves peeled
    • 4 large sage leaves
    • 2 tbsp vegan butter
    • 3/4 cup vegetable stock this is approximate, you may need more
    • sea salt to taste
  • Roasted Butternut Squash
    • 1/2 lb butternut squash peeled and diced into 1/2" cubes
    • 1-2 tbsp extra-virgin olive oil
    • sea salt to taste
  • Crispy Sage Leaves
    • 1/4 cup fresh sage leaves cleaned and thoroughly dried
    • 1/2 cup grapeseed oil after frying the sage use the left over oil in the risotto
  • Sage Brown Butter
    • 1/2 cup vegan butter
    • 10-15 whole fresh sage leaves
  • Butternut Squash Risotto
    • 2 1/2 cups vegetable stock
    • 2 1/2 cups water
    • 1/2 cup onion finely diced
    • 2 whole garlic cloves finely diced
    • 1/2 tsp sea salt or to taste
    • 1 cup risotto rice try arborio rice, carnaroli or vialone nano
    • 2 tbsp extra-virgin olive oil you can also use 2 tbsp of the oil the sage was fried in, for some extra flavor
    • 1/4 cup white wine or vermouth
    • 2 cups fresh arugula
    • 1-2 tbsp vegan butter or extra-virgin olive oil


  1. Butternut Squash Puree
    1. First preheat your oven to 475°F (245°C).
    2. In a large pan, melt the butter over medium heat. Add the squash, the whole garlic cloves and the sage leaves. Add the stock and season liberally with salt. Bring the squash to a gentle simmer. Loosely cover just the top of the squash with a piece of vented foil. Simmer gently until the squash is completely fork tender.
    3. While you are waiting for the squash to cook, get the smaller diced butternut squash prepped and into the oven. See directions below.
    4. Once the squash is tender, remove the sage leaves and discard. Transfer the squash mixture to a blender (you may have to do this in batches) and puree until completely smooth, about 2 minutes. Make sure to hold the lid with a cloth to ensure the top does not explode from the heat of the mixture. Taste the puree for seasoning. Transfer to a small pot and keep warm.
  2. Roasting the Butternut Squash
    1. Toss diced butternut squash with the oil and season to taste with salt. Place onto a parchment-lined baking sheet and roast in the oven for approximately 5 to 10 minutes or until golden brown. Once done, remove from the tray and set aside.
  3. Frying the Sage Leaves
    1. To fry the sage leaves, place the oil into a small fry pan or pot and heat over medium heat. Make sure the leaves are clean and thoroughly dry. Once the oil is between 275° to 300ºF (or 135° to 150ºC), fry the sage leaves. Using a slotted spoon, lower the leaves into the oil. Be careful of any splattering oil. Fry them for about 5 to 10 seconds or so, just until they become even in color. Transfer to a plate lined with paper towel to drain. Set aside.
  4. Sage Brown Butter
    1. To make the sage brown butter, place the butter into a small, stainless-steel fry pan over medium heat. Stir occasionally to make sure that the butter does not burn. As you stir, the butter may start to foam. Continue to cook until the butter browns evenly.
    2. The impurities in the butter will likely turn quite dark but just pay attention to the color of the butter to ensure it does not burn. You are looking for a nice rich golden color. Once done, add the sage leaves and remove the butter from the heat. You may need to transfer the butter to another pot to stop the cooking process.
    3. Once the butter has cooled slightly, remove the sage leaves. Strain the butter through cheesecloth several times to get rid of any brown specks. The butter can be stored in a small squeeze bottle and warmed just before using. Alternatively, place it into a bowl and set it aside for now.
  5. Risotto
    1. Place the stock & water into a pot, season with the salt (if needed) and bring to a boil. Once boiling, reduce the heat to low and keep hot.
    2. Place the oil into a large, heavy-bottomed pan and heat over medium to medium-low heat. Add the onions and a pinch of salt and sweat until soft and translucent, about 10 to 15 minutes. Next, add 1/4 cup of the hot cooking liquid to soften the onions further. Let the cooking liquid completely evaporate before moving onto the next step.
    3. Once the liquid has completely evaporated, turn the heat up to medium-high and add the rice all at once. Stir to coat the rice in the hot fat. Monitor the heat so the aromatics do not burn. Toast the rice for a few minutes until the perimeter of the grains are translucent. Once toasted, add the garlic and cook, stirring just until the garlic is fragrant, about 30 seconds. Deglaze with the wine. Stir the rice until the wine evaporates.
    4. Once the wine has evaporated, add one cup of the hot liquid. Stir often to coax the starches out of the rice. Once almost absorbed, add 1 to 2 cups of the warm butternut squash puree and continue to stir. Once the puree thickens and reduces, go back to adding the hot cooking liquid. Add the next cup of liquid only when the last cup has been absorbed by the rice. Stir frequently. During the cooking process, make sure to adjust the heat so the liquid is always gently boiling. Continue to add liquid and cook the risotto until it reaches the al dente stage (or until it is done to your liking). Start tasting the rice for doneness around the 15 minute mark. Note: Any leftover butternut squash puree can be frozen and used another time.
    5. Once the risotto has been cooked to your liking, taste it for seasoning. Stir in the butter (or olive oil). Fold in the roasted butternut squash and arugula. Cover and let rest for 1 to 2 minutes. Just before serving, add a bit of hot liquid to loosen the consistency, if necessary. Plate on warmed dishes. Top with fried sage leaves and a drizzle of warm sage brown butter. Serve immediately.


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Beluga Bolognese


Lentil Beluga Bolognese

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A picture of beluga bolognese
Credit: Eat Forum

Lentil Beluga Bolognese

This recipe was originally created by Johanna Jonsson & Hanna Olvenmark and published by EAT Forum as part of their Planetary Health Menu.

Makes 4 servings

Prep time: 30 minutes


  • 2 dl (0.85 cups) beluga lentils (dry)
  • 1 medium-sized onion
  • 2 cloves of garlic
  • 1/2 dice of vegetable broth
  • 1 tablespoon paprika powder
  • 1 tablespoon tomato puree
  • 1 medium-sized parsnip
  • 400 g (14 ounces) crushed tomatoes
  • 2 dl (0.85 cups) oat cream
  • 2 tablespoons frozen herbs, ex. basil and parsley
  • 1 pinch of sambal oelek or chili flakes
  • 1-2 dl (0.42-0.85 cups) water
  • 1 tablespoon oil
  • Salt & pepper
  • Pasta for 4 persons


  1. Peel and finely chop the onion and garlic. Place a pan on medium-high heat and gently fry the onion and garlic in oil until blanc. Add the paprika powder.
  2. Rinse the lentils and add them in the pan. Stir and add the tomato puree.
  3. Add the canned tomatoes, water and vegetable broth. Bring to a slow boil for 10 minutes.
  4. Peel and chop the parsnip finely. Add the parsnip and the spices to the bolognese.
  5. Prepare the water for the pasta and bring it to boil. Add the pasta and salt and boil until al dente.
  6. When the bolognese has slowly boiled for totally 20-25 minutes, taste the lentils and parsnip and make sure they are cooked through. If not, continue to boil until they are. Add the oat cream, stir and add additional salt and pepper if needed.


Make this recipe? Take a photo, use #EatPlantsForAChange, tag us @CompassionUSA, and we just might share it on social media!

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Crispy Cauliflower Tacos 038


Cauliflower Tacos with Yum Yum Sauce

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Cauliflower Tacos with Yum Yum Sauce
Credit: A Couple Cooks

Cauliflower Tacos with Yum Yum Sauce

Makes 8 servings.

Prep time: 10 minutes

Cook time: 30 minutes

This recipe was originally created and published by A Couple Cooks.



  1. Make the Crispy Breaded Cauliflower (about 40 minutes total; use the remaining time to complete the steps below.)
  2. If using purchased refried beans, taste and if needed, mix with 1/2 teaspoon cumin and/or a pinch or two kosher salt. 
  3. Thinly slice the cabbage, enough for 2 cups. Mix it with 2 tablespoons lime juice and a pinch or two of salt. Allow it to stand at room temperature until serving.
  4. Make the Yum Yum Sauce.
  5. Warm the tortillas, or char them by placing them on grates above an open gas flame on medium heat for a few seconds per side, flipping with tongs, until they are slightly blackened and warm.
  6. Chop the cilantro for a garnish.
  7. To serve, place refried beans in a tortilla, top with cabbage, breaded cauliflower, Yum Yum sauce, and cilantro. Serve with lime wedges to spritz prior to serving. (If you have leftover cauliflower, you can reheat them in a 350F oven for 10 minutes, flipping once.)


Make this recipe? Take a photo, use #EatPlantsForAChange, tag us @CompassionUSA, and we just might share it on social media!

And don't forget to sign up to Eat plants. For a change. for more recipes like this one right to your inbox!

Tofu 4

Tips & tricks

7 outside-the-box tips that will transform your tofu game

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Tofu? Might just be more exciting than you think.

The most well-known, tried-and-true fixture of plant-based eating has been packaged on grocery store shelves for a very long time—but despite its staple status, tofu isn’t exactly considered a groundbreaking choice when you’re looking to prepare a protein-packed meal. You may even be thinking it’s—gulp—boring.

While we admit that tofu isn’t always incorporated into dishes in ways that get the mouth watering, we also know that tofu represents one of the most versatile, tasty plant-based options in the supermarket…if you know what to do with it.

There are plenty of ways to inject tofu with a punch of flavor: you can marinate it, sear it, bake it, pan fry it, grill it—the options are endless. But the truth is, there are plenty of recipes out there to help you do all of the above. What we’d like to show you instead are dishes that showcase some outside-the-box uses for tofu, any of which is sure to kickstart your culinary creativity.

Here are seven recipes that will have you thinking about tofu in a whole new light:

Use it as a dessert: Tofu crème brûlée

Tofu Creme Brulee
Photo: One Green Planet

Surprising as it may sound, tofu is actually a heavy hitter of plant-based desserts—its silken variety is a key ingredient in many rich, creamy confections. Put a soybean spin on a French classic with this easy-to-make tofu crème brûlée, a solid selection to satisfy any sweet tooth.

Make it cheesy: Tofu ricotta lasagna

Tofu Ricotta Lasagna
Photo: The Glowing Fridge

Dinner looking a little too plain? Add a dash of texture and give your meal a comfort-food feel by exploring the many ways tofu can be downright cheesy—try our favorite tofu ricotta lasagna, a hearty dish that’s also much healthier than its conventional counterpart.

Blend it: Strawberry banana tofu smoothie

Tofu Smoothie
Photo: Matcha and Tofu

If you’re a fan of quick-and-easy, it doesn’t get much quicker and easier than a smoothie. Whether you’re looking for breakfast on-the-go or a post-workout boost, silken tofu can pack the protein punch you need to take your smoothie to the next level. Start out with this tofu-infused take on a classic strawberry-banana.

Sauce-ify it: Pasta with creamy tofu sauce

Creamy Tofu Pasta
Photo: Vegamelon

Just as it bolsters desserts from cheesecakes to mousses, tofu can also thicken and enrich sauces of all kinds—perfect for pasta lovers like us. Give this creamy tofu sauce a try and drizzle it over the pasta of your choice (veggies optional, but encouraged!).

Throw it in the pot: Tofu noodle soup

Tofu Noodle Soup
Photo: Counoisseur Veg

There’s nothing more gratifying than a hearty bowl of soup, whether you’re fighting the winter chill, fighting off a cold, or just crave some classic comfort food. In this plant-based take on chicken noodle soup, the chicken is replaced with delicious, bite-sized savory tofu sure to satisfy.

Use it in place of egg: Edamame “egg” salad

Tofu Egg Salad
Photo: Spabettie

If you’re in the early stages of eating plants, for a change, you’ll know that eggs can seem somewhat difficult to replicate at first. Luckily—among many innovative new plant-based products now available—there’s tofu to the rescue. Plant-ify the eggiest of egg dishes by swapping in some strategically-seasoned firm tofu for this alternative take on egg salad.

Supplement your side dishes: Tofu garlic mashed potatoes

Tofu Mashed Potatoes
Photo: Go Dairy Free

Mmm, starch. There’s nothing we love more than a heaping side of mashed potatoes alongside just about any entrée, and this recipe uses silken tofu to make these spuds extra decadent and filling—not to mention six cloves of garlic to amp up the flavor. Try it at your next family gathering!


Decide to make one of these for your next dinner party? Or even for just a night in at home? We wanna see! Be sure to share it on social media with #EatPlantsForAChange and tag us @CompassionUSA. Enjoy!

IMG 9898

Tips & tricks

Thanksgiving 2021: Bring Compassion to the Feast

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The holiday season is upon us, and nothing brings more comfort and memories of yore than our favorite traditional foods! Whether you’re cooking for two or more than a few, you can always add a little more compassion to the mix—and potatoes. You can always add more potatoes!

Whether you've committed to #EatPlantsForAChange or are just looking to mix up your holiday meal, you may be racking your brain to figure out what you’re going to eat this year. If that's the case, you've come to the right place! There are endless ways to celebrate without a side of factory farming, and Compassion has you covered.

Are you a plant-based pro? We’ll recommend the newest products for your holiday plate! Are you new to the team? We’ve got simple, seamless switches to satisfy even the pickiest of eaters!

No matter how you’re celebrating this year, we hope you'll use this guide to compose a compassionate menu you can be thankful for:

1. Put higher welfare at the head of the table

Flock of Turkeys in brown and white

The simplest tip to creating a compassionate celebration is to take factory farming off the menu—and that doesn't have to mean cutting out animal products completely; even cutting back a little makes a big change. Don’t be led astray by farming buzzwords like “all natural” or “humane.” Unfortunately, misleading labels can make choosing higher welfare meat, dairy, and eggs a tricky feat. To make sure that the animal products you do purchase are truly more compassionate options, look for one of these meaningful, third-party certifications:

  • Global Animal Partnership (GAP): Primarily found at Whole Foods Market, Global Animal Partnership is based on a five-step rating system. The ratings range from Step 1, “no crates, no cages and no crowding” to Step 5+, “animal centered—where animals spend their entire life on the same farm.”
  • Certified Humane: The product meets the Humane Farm Animal Care program specification where no cages that excessively restrict movement are permitted. Animals must not be overcrowded and must have indoor enrichment, such as perches for laying hens and straw for pigs. Access to outdoors is not required for pigs and poultry, but is required for other species.
  • Regenerative Organic Certified™: Compassion USA is proud to be a founding member of the Regenerative Organic Alliance, which recently launched the highest standard for organic agriculture in the world—including sweeping Animal Welfare provisions. ROC also includes meaningful farmworker protections to protect the workers that fed our families all year round.
  • Animal Welfare Approved: No cages that excessively restrict movement are permitted. Access to pasture is a must, and animals can exhibit their natural behavior.

For a more in-depth breakdown of food labels and what they actually mean for farmed animals, download our free Compassionate Food Guide.

2. Recreate compassionate favorites

Plant based thanksgiving meal spread across a table with assorted traditional dishes
Credit: Carrots and Flowers

This one's easy. Pick your favorite Thanksgiving food, add in compassion by leaving out the animal products, and sneak in the switch! Whether you're after creamy, cheesy, or umami flavors, we’ve got a plant tip for that! With so many plant-based picks out there, you’ll never miss a beat, or the meat. Give one of these tricks a try! Here are just a few examples:

  • Mashed potatoes? Give them a creamy texture with plant butter and the plant milk for mashed potatoes smooth as silk!
  • Stuffing? Veggie stock takes center stage, and your dressed-up dressing will be all the rage.
  • Sweet potato casserole? Dandies Marshmallows or Trader Joes will do the trick, read these labels and take your pick!
  • Green bean casserole? Can't find a plant-based sub in stores? DIY this easy mushroom soup!
  • Bread? Buy plant-based crescent rolls (Pillsbury, perhaps?) or a hearty loaf of Italian bread slathered in Earth Balance

3. Trade in the turkey

Golden brown pastry with decorative top with mushroom filling on a holiday table
Credit: New York Times

Looking to start a compassionate and tasty tradition this year? For the main event at your holiday table, try one of these show stopping and protein-packed plant-based recipes. These are picture-perfect main dishes for families of any size! Pass on the animal products and you can power your post-feast snooze with these plant-based options for home cooks and home shoppers alike.

Some tasty homemade options:  

Ready-to-eat alternatives: 

4. Stick with sustainable switches

Produce in woven baskets on a table next to a scale

When you’re compiling your shopping list, try to make sustainable swaps where you can! Just a few changes can help put the environment first without sacrificing flavor. Whether it’s where you buy your produce or what produce you buy, these quick tips and tools will have you covered on game day! Pick up whatever is on sale or looking delicious—remember: imperfect produce is just as tasty! Steam it. Roast it. Cover it in oil. Throw it into soup. Prepare it however you like. Here’s some food for thought:

5. Try compassionate cocktails and mocktails

Spiced apple margaritas in clear margarita glasses garnished with an apple disk and star anise pod
Credit: Make it Grateful

A celebratory meal needs a special drink to accompany it, and we’re here to hook you up with plant-based classics! Whether you’re looking for a batch beverage or a cozy cocktail, we’ve found versions that include a double pour of compassion. And if you’re looking for something the entire family can enjoy, simply leave out the alcohol—mocktails, anyone? (Cheers to that!) Here are some traditional recipes:

The most stressful part of the holidays should be deciding what to put on your plate first—not deciding on a menu that puts plants first! Follow this guide and you’ll have everyone full and happy by the time you snuggle up for a post-meal nap.

Are you making a compassionate holiday feast? Share your pictures and recipes on social media #EatPlantsForAChange and tag @CompassionUSA on Facebook, Instagram, and Twitter and we can celebrate together!

Jackfruit Tacos The Foodie Physician

Tips & tricks

For Beginners: What is Jackfruit and How Do You Cook it?

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You’ve been on the plant-based journey for many meals now, and that’s amazing! Whether you’re reducing the total amount of meat you’re consuming or adopting a fully plant-based diet, choosing to #EatPlantsForAChange is a continuous journey we’re taking right alongside you. We’ve created a plethora of resources to help you add many different plants to your diet, but today we want to focus on one delicious meat substitute in particular...

It’s time to chat all about the massive jackfruit.

Raw Jackfruit

So what is jackfruit anyways? At first glance, the green, almost spiky jackfruit common in Asian cuisines can be quite intimidating. This tropical delicacy—from the fig, mulberry, and breadfruit family—is grown on trees like many other fruits, but has a tough, outer capsule. (They can be bigger than your face!) Inside, a white, latex-like core surrounds the yellow bulbs of tender fruit.

Hailed as amazingly nutritious, the fruit is loaded with iron, potassium, and calcium. Grown at low elevations in countries like India, southern China, the Philippines, Kenya, Jamaica, and Uganda, jackfruit is the biggest fruit in the world—reaching weights up to 100 pounds! In comparison, an orange weighs about 0.4 pounds and an apple weighs 0.3 pounds.

Jackfruit can be purchased as a whole fruit or in a can or package ready to cook! Want to know how to cut and prepare jackfruit? Watch here.

Interestingly, while it’s historically known in some areas of the world as a “poor man’s food,” research has shown that it’s not only highly nutritious, but its production is quite sustainable. The exterior pod that contains the bulbs of fruit is resistant to pests, high temperatures, and droughts!

Is jackfruit the food of the future? Maybe, but we’ll leave that for you to decide!

You may have already mastered tofu, mushrooms, and other delicious plant-based products, but now it’s time to explore the mysterious qualities of one of nature’s strangest fruits! We promise, deliciousness awaits. To get you started, here’s eight mouth-watering recipes that capture it’s culinary versatility! 

1. Vegan BBQ Jackfruit Sandwiches

BBQ Jackfruit Sandwiches Emilie Eats
Credit: Emilie Eats

We know you crave a delicious BBQ meal, and jackfruit is the perfect texture to plant-ify pulled pork! Recipe.

2. Slow Cooker Jackfruit Tacos

Jackfruit Tacos The Foodie Physician
Credit: The Foodie Physician

Is your mouth watering already? Because this smoky chipotle, slow-cooked taco feast is waiting for you. Recipe.

3. Jackfruit Crab Cakes

Jackfruit Crabcakes Veganosity
Credit: Veganosity

The United States' taste for crab cakes likely traces back to traditional Native American meals. Fortunately, a quick substitution of jackfruit makes this dish accessible to all plant-based eaters out there! Recipe.

4. Kentucky Fried Jackfruit

Kentucky Fried Jackfruit The Veglife
Credit: The VegLife

Looking for a taste of the South? Check out this delicious meal with some vegan honey mustard. Recipe.

5. Nashville Hot Jackfruit

Wait, jackfruit can be used to make chicken? Seems so! Watch Mark from Sauce Stache go from fruit to chicken in just 11 minutes. Recipe.

6. Jackfruit Quinoa Bowls

Jackfruit Quinoa Full Of Plants
Credit: Full of Plants

For those who prefer something lighter, a jackfruit bowl with sauteed greens and mouth-watering mushrooms is a go-to.  Recipe.

7. Jackfruit Curry

Jackfruit Curry Richa Hingle
Credit: Vegan Richa

With only a few extra spices and some rice, you can enjoy this beautiful vegan curry. Recipe.

8. Jackfruit Coconut Macaroons

Jackfruit Macaroon Art Of Dessert
Credit: Art of Dessert

Turns out jackfruit can be a treat for those with a sweet tooth, too! Recipe.


Have another jackfruit favorite? Share it with us @CompassionUSA on Facebook, Instagram, and Twitter with #EatPlantsForAChange!

And don’t forget to sign up for more plant-based resources just like this one.

Alexandra Andersson Xnm9o4kfy2o Unsplash

Tips & tricks

6 Simple Ways to Cut Back on Meat

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Whether you want to #EatPlantsForAChange because you care about animal welfare, the environment and our changing climate, your personal health, or the many socio-economic issues that impact our diets, there is an ever-growing list of reasons to cut back on meat, eggs, and dairy. 

Those of you who are embarking on this journey, congratulations! 

No matter your motivation, cutting back a little can have a lot of impact. Reducing your intake of animal products creates demand for companies to adopt better practices for animals, reduces your risk of type 2 diabetes⁠—and what’s more, the future of our very planet may hang in the balance: Research has shown our food system will require a massive shift in the near future to sustain the 10 billion people who will populate the earth by 2030. 

While change may be necessary, it can seem daunting at first. After all, meat has traditionally been the star of most meals in the United States! With animal products lurking almost everywhere you turn, it’s easy to fall back on old habits when you’re at the grocery store looking to throw together some easy meals for the week. When you’ve never done it before, it can be challenging to know how to make plants the main character⁠—and let meat and other animal products play the supporting roles.

When making this transition, it’s important to start on the right foot. Quitting cold turkey (pardon the pun) is okay for some, but for many of us, that only increases the risk of backsliding. For those who require a more gradual approach, it’s all about doing things in moderation and building a support network of friends, family, or coworkers willing to provide some extra motivation and try new things with you.

For those just starting out on your plant-based journeyor finding it challenging to stay on track⁠—here are a few simple tips and tricks to help you reduce meat, eggs, and dairy each week:


1. Begin a routine with Meatless Mondays!

Meatless Monday

Even if you’d eventually like to reduce⁠—or, perhaps, eliminate⁠—meat every day, there are simple steps you can take to test the waters first.

The present-day Meatless Monday movement was inspired by the Meatless Monday and Wheatless Wednesday campaigns during World War II, intended to manage food rations.These days, many people practice Meatless Mondays for various reasons⁠—including concerns about animal welfare, personal health, and our individual impacts on the environment. Starting your week with one meat-free day helps you reset from the weekend and supercharge your motivation for the rest of the week!

Check out the Meatless Mondays website, or watch this TED Talk for more info.


2. Eat less and better⁠—and stay away from processed meat. 

Bon Appetit Salad
Image: Bon Appétit

Eating fewer animal products means more room in your budget⁠—and with those savings, it becomes easier to purchase more sustainable, higher welfare products if you do still want to include some meat, eggs, or dairy in your diet. Eating less and better go hand-in-hand! For more info on how to identify higher welfare products, download our free Compassionate Food Guide to get a better sense of what to look for.

Another quick tip: Along the lines of eating “better,” you can also commit to eliminating or reducing the amount of processed meat products you consume⁠—like bacon, sausages, nuggets and other frozen foods, or cold cuts.


3. Make it social!

Social Eating


Just like our farmed animal friends, humans are social animals! And we need other people to keep us happy and motivated.

Sure, it’s one thing to shift your diet when you’re on your own, but what about when you’re ready to socialize or go out to eat with your friends? (For more on that, stay tuned for the next tip!) A good way to create a community to support and celebrate this transition is to host your own potluck with vegan or vegetarian dishes.

You can also join a cooking club or a social media group like our private Eat Plants. For a Change. Facebook community! Not only will you get ideas for new meals, but you might even make some friends with similar goals who will support you on your journey.


4. Try cuisines that have lots of vegetarian options.

Veg Cuisine

Going out for dinner is a great way to break up the routine of your day-to-day meals (and let someone else cook for you, when you’re not feeling it). But you may worry about finding places near you that serve delicious, plant-based meals. Of course, it isn’t news to us that American cuisine is meat-heavy⁠—so instead, take advantage of local restaurants that serve more plant-friendly cuisines, or check out these Indian, Ethiopian, Mediterranean, and Latin American recipes if you want to try them at home!


5. Find a meat substitute or blended product for your favorite dishes.

Emily Eats Jackfruit Meat Replacement
Image: Emily Eats

Luckily for you, there are more delicious, easily-accessible meat alternatives on supermarket shelves every single day! Take a look at our six favorites here.

If you want to take things at a slower pace, blended products may be a suitable option⁠—products and recipes that mix meat and plant-based proteins together. Get more info on blended products here. Use these while you transition, reduce your meat intake, and increase plants in your meals.


6. Build meals around plants and relegate meat to side dish status.

Meat As Decoration

We’re used to seeing that big steak, chicken breast, or fish filet as the only or biggest part of our meal, with the veggies playing second fiddle. It’s time to flip the script! A great way to cut back on meat is to use it to accent your vegetables, rather than the other way around. This allows you to cut back on the portion of the animal product that you’re consuming.


Planning on trying out any of the above? Let us know by using #EatPlantsForAChange and tagging us @CompassionUSA on social media!

Want more resources like this? Sign up for Eat Plants. For a Change. to receive helpful plant-based tips, tricks, recipes, and news straight to your inbox!

margarita green smoothie_therealfoodrds.jpg

Tips & tricks

6 Hacks to Blending a Better Smoothie

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Few things are quite as refreshing and delicious as a homemade smoothie. And as it starts to get warmer in the coming months, you’ll likely be craving them more and more.

But if you’re anything like us, it’ll take a while for you to craft a smoothie that achieves the perfect texture, packs in the proper nutrients, and optimizes your flavors to maximize your smoothie experience. (Really, they should teach a course on the science of the smoothie-making!)

Lucky for you, we’re here to impart our plant-based knowledge with yet another resource to help you #EatPlantsForAChange—or more accurately #DrinkPlantsForAChange this time around!

So whether you’re in need of a way to cool off or just want to learn how to start your day with a healthier option, you’ve come to the right place.

1. Strawberry banana is boring

The first thing we need to get out of the way is that a simple strawberry banana smoothie isn’t going to cut it anymore. Yes, there might be some hallmarked nostalgia for your favorite yogurt flavor from your childhood, but it doesn’t make for a very satisfying smoothie. If you want to be seen as a smoothie expert (or just make smoothies more delicious) you need to up your game! We’re talking tangelo, blackberry, honeydew melon, or papaya. Pick up a different fruit from the produce section every week to try out different combinations that will tantalize your taste buds.

2. Frozen’s not just a good movie

A key mistake smoothie beginners make is depending solely on fresh produce for their fruity blends. While we certainly support using fresh fruit if and when you can, it can become a touch prohibitive. Not only do fresh berries tend to cost a little more, but they spoil if you don’t use them quickly enough. Instead, we have two easy suggestions: 1) Buy your fruit frozen to save money and prep time and 2) If you don’t, freeze it before it turns! Pro-tip: Peel and cut any produce that needs it before you freeze it to save yourself the hassle later on.

3. Go green!

Here’s the thing, smoothies aren’t just for fruit. You might think that smoothies with vegetables don’t taste good, but we’d counterpoint with: Have you ever had a green smoothie? They’re delicious! Plus, they’re packed with micronutrients that’ll benefit your skin, gut, and immune system. Leafy greens like baby spinach and baby kale will pack a nutrient punch without making your smoothie taste like grass. (This is a must-try for those with picky kids in their life!) But for those that want to go full-on kale, try some ginger or lemon to mask the stronger earth notes while giving your blend a little kick!

4. Or nutty

Besides the standard fruits and veggies there are plenty of extra add-ins you can use to upgrade your smoothies. For instance, a tablespoon of nut butter will add just a touch of salt and fat that’ll pair nicely with berries, while adding some extra creaminess. Flax or chia seeds will give your blend some texture and supply you with some essential Omega-3 fatty acids. And if you are looking for a way to bulk up, mix in some oatmeal or plant-based protein powder.

5. Water you doing?

One of the first things you’ll notice when looking at different smoothie recipes is that they often call for plant-based milk or yogurt. While this can certainly help you create a more luscious smoothie, it’ll also add another expense to your blends. Just use some water! Replacing half of the milk (or more) with water, & you’ll cut down on costs without sacrificing deliciousness. You might even cut out some calories, if you're concerned about that! Alternatively, using some fresh banana can help to maintain a silky, smooth texture.

6. Embrace Your Inner "Smoothie Artist".

If our tips above aren’t everything you need, it's time to try out a bold, new recipe! Using online food blogs or recipe books as a resource is a great way to get back in touch with your creative side and to bring your smoothie game to peak performance. Here's a small collection to get you started:

Cookie Dough Smoothie

Vegan-Cookie-Dough-Smoothie-Recipe-1_everythings peachy.jpg
Credit: Everything's Peachy

Who says a cookie can't be a smoothie? Not us.

Simple Green Breakfast Smoothie

Credit: Choosing Chia

No frills herejust pure, innocent deliciousness.

Spicy Banana Smoothie

Spicy-banana-smoothie-760x506_best health mag.jpg
Credit: Best Health

Kickstart your metabolism with a little heat!

Sour Cherry Pomegranate Detox Smoothie

sour cheery detox_bless this mess.jpg
Credit: Bless This Mess

When your body needs equal parts candy and detox...

Margarita Green Smoothie

margarita green smoothie_therealfoodrds.jpg
Credit: The Real Food Dietitian

Tequila optional, of course.

It's as easy as A-B-C, really: Follow these simple smoothie hacks and mind-boggling recipes, and you'll be getting your expert smoothie badge before you know it! (Though we're not sure where you apply for something like that...)

We want to see your smoothie creations! Tag us and use the hashtag #EatPlantsForAChange on social media.

sea turtle and plastic bag.jpg

Tips & tricks

8 Easy Tricks to Create Less Waste with Your Plant-Based Diet

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Sea turtle swimming in ocean
Credit: UN News

There’s no doubt about it: the world has a plastic problem.

Over the last few years, there have been multiple accounts of whales and other marine life found dead with pounds of plastic in their stomachs. Current research suggests if we don’t act fast, by 2050 there will more plastic than fish in the ocean.

Without major action by corporations and governments around the world, turning the tide can seem like a momentous task. Thankfully, YOU have the power to ignite that change and curb reckless plastic pollution by being a conscious consumer, using your voice, and demanding better—all while you #EatPlantsForAChange!

But before we dive in, let’s address a few simple questions and concerns you may have before we start.

“I recycle, isn’t that enough?” Unfortunately, no. Did you know only 9% of plastic in US recycling bins is actually recycled? This is due to a combination of contamination from poorly cleaned materials, the cost of recycling, inefficiencies in the recycling system itself, and the sheer amount of plastic we produce and consume each year. There’s a reason "recycle" is the last part of the infamous classroom phrase, “reduce, reuse, recycle”--it should be used as a last resort, not a primary solution.

“That’s not my trash, I don’t litter at the beach!” Actually, only a fraction of plastic that ends up in the ocean comes directly from beachgoers. Much ocean plastic pollution occurs in the stages before and after consumers use and dispose of their products. Because plastics are made to be so lightweight they’re easily carried by wind and rain out of transportation centers and landfills to drainage networks and rivers that flow directly into the open ocean. Further, abandoned fishing nets--not trash--make up the largest percentage of plastic floating in the ocean, which comes directly from the process of catching seafood.

“Won’t plastic just break down at some point?” Not really. Plastic never really "breaks down," rather, it simply breaks into smaller and smaller pieces. Even this process takes 400 years or more, depending on the plastic. And with more than 8 million metric tons of plastic entering our ocean every year, marine animals don’t have the time.

The best way we can reduce our global waste problem as consumers is to produce less of it—much of which comes from our diet. So to help you reach pinnacle eco-warrior status and protect our oceans, here’s our list of 8 low-waste tips you can incorporate into your daily routine!

1. Say Goodbye to Bags

Plastic bags
Credit: Shutterstock

We’re long past due to get rid of the dreaded plastic bag (Depending on where you live, they may already be phased out!). Plastic bags are one of the most commonly littered plastics due to how easily they’re caught by the wind, and they are notoriously difficult to recycle. If you mix them in with your regular recyclables, you’re likely doing more harm than good. Reusable bags made of non-woven polypropylene or polyethylene with 40% post-consumer recycled plastic have been found to be the most sustainable bag options. You can often find some for free as promotional swag items or given out by your local municipality.

2. Eat More Whole, Plant-Based Foods

Produce aisle in grocery store

Sticking to the produce section as much as possible is your best bet for avoiding unnecessary plastics. While certain stores are better than others at selling produce sans plastic wrap, you can take another step forward by avoiding produce bags. Don’t feel pressured to buy reusable produce bags either, just put the produce right in your cart. Just make sure to wash it at home before you enjoy it (which you should be doing, anyway).

3. Buy in Bulk

Metal scoop laying in beans

We know you hear us say this a lot, but it’s for good reason! Not only does buying in bulk reduce your grocery bill, but it is also a simple way to reduce your waste. Bring your glass containers, mason jars, or cloth bags to fill with all sorts of legumes, grains, and spices!

4. Upcycle Packaging

Plants on window sill potted in upcycled plastic bottles
Credit: The Quench

There are certain packaged foods that you just can’t do without—trust us, we understand! But if you think hard enough, you just might find a way to re-purpose that packaging. Here are some quick ideas: use bread bags to pick up and dispose of pet waste, store your leftovers in a pasta sauce jar, or turn your plant-based butter container into a planter for some fresh basil. While the goal is always to reduce the amount of packaging you purchase, making the most of what you take home can make a big difference.

5. Opt for Aluminum

Canned foods on shelf in grocery aisle

When possible, try to purchase from brands that use aluminum to package their products, as they have much higher recyclable rates and values. Similarly, ask for aluminum take-out containers instead of plastic containers. While you're at it, switch from using plastic food wrap and sandwich bags to reusable containers and aluminum foil, which you can reuse and ultimately recycle!

6. Pack a Lunch

Sandwich and vegetables packed in reusable plastic lunchbox

It might seem simple, but bringing your own lunch to work instead of getting takeout will substantially reduce the waste you produce. Takeout always seems to come with a plastic bag, paper wrapping, plastic-wrapped plastic utensils, packs of sauce you never wanted—the list goes on. Get yourself a lunchbox or just use some Tupperware and make yourself something tasty. Try one of these protein-packed, plant-based lunches if you need inspiration!

7. Avoid Single-Use Napkins, Straws, & Cutlery

Bamboo cutlery in colored pouches

If work has you too busy to carry lunch around every day, or you’re just traveling, worry not: you still can be green! Keeping a wooden utensil set, glass straw, cloth napkin, and stainless steel water bottle in your bag at all times will let you enjoy a meal without creating much waste. The biggest hurdle here is simply remembering to tell the cashier “no straw, plasticware, or napkin please!”

8. Compost Your Food Scraps

Food scraps in compost bin

Did you know food waste is one of the largest contributors of greenhouse gases? That’s right, not only does the food we eat contribute to climate change, but so does the food that we don’t. Luckily, there is a simple way to solve that: composting! Composting allows us to not only return the nutrients from food waste back to the soil instead of rotting in a landfill, but it also reduces the amount of methane released from food breakdown. You can compost your food at home with a food recycler or worm composting bin, through a local farm, or possibly even your municipality depending on where you live. A quick Google search will find you all your local options.


Have a quick tip on how to be low-waste while eating more plants? Let us know by using #EatPlantsForAChange and tagging us @CompassionUSA on Facebook, Instagram, and Twitter!

Want more resources like this? Head over to www.plantsforachange.com to sign up yourself, friends, and family for helpful plant-based tips, tricks, recipes, and news!


P.S. Check out and share our friend Sedona Christina’s YouTube video on healthy habits and hacks to #EatPlantsForAChange and reduce your waste!


Tips & tricks

How to Keep Your Plant-Based Diet Fresh!

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No matter what type of diet you follow, sometimes our go-to’s just get a little stale. We find ourselves cycling through the same five recipes for weeks at a time, and soon enough, we find ourselves never wanting to make them again.

Often, we get so comfortable in our cooking and shopping habits that we get complacent, losing our drive to spend energy to find something different. Don’t worry—it happens to all of us! (Seriously.)

The problem is…it’s just not all that fun for your taste buds!

The best way to stay strong on your commitment to #EatPlantsForAChange is to mix things up to keep your diet interesting. Plus, you’ll be all the better primed to answer those silly questions like, “What do you eat?”  

If you’re in need of a little plant-based pick-me-up, we’re happy to lend a helping hand! Here’s our list of simple tricks you can use to stay excited about plant-based food without breaking the bank:


Get Spicy

On the surface, this one’s pretty straightforward: Use more spices and herbs. One of the best ways to stay happy with your diet is simply to make sure it's seasoned appropriately. But we don’t mean just adding extra salt and pepper to your mealstry reaching to the back of your cabinet to use something you haven’t in a while. Is rice a staple in your meals? Boil it with some bay leaves, pack it with some rosemary, or color it yellow with a teaspoon of turmeric. And don’t just stick to the spices you know, pick out something you haven’t tried before at the store. (Have you heard of Everything Bagel Seasoning? Do yourself a favor and get some.) You'll give your meal a bold new flavor, while upping your kitchen cred with all your friends and family.

Get Saucy

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Credit: Hampton Creek

Have you ever explored the condiment aisle at the grocery store? Like really explored? Maybe it’s time! There are all kinds of different plant-based sauces, dressings, and salsas out there that can transform a tired favorite into a whole new culinary experience with very minimal effort. Find some green curry sauce to spice up your stir-fry or some plant-based Caesar to up your sandwich game! You’ll definitely have to do you due diligence, howeverwhile more and more companies are using third party labels like “Certified Vegan” to market their products, you may have to do some ingredient sleuthing to figure out what to add to your cart. You’ll be surprised just how many incredible options are out there once you take a closer look!

Go Nuts for Seeds

Adding different nuts and seeds to your creations serves quite a number of purposes: They add extra protein and healthy oils, they bring in a whole new texture, and they can make a dish feel instantly more hearty and interesting. Keeping a variety on-hand to add to your salads, oatmeal, and pastas can be perfect when your meal is feeling a little drab. While almonds, cashews, and walnuts are delicious, try to explore some of the less expensive options like sunflower seeds, pepitas, and peanuts. Pretty soon you’ll be adding nuts and seeds to everything!

Play Produce Roulette


When it comes to food shopping, many people go in knowing exactly what they need to buy to make their week’s meals. While this can often times make your trip more “efficient,” it can prevent you from purchasing food you don’t know how to prepare. To break that bad habit causing you to miss out on some tasty foods, we suggest you have a little more fun at the store and play a game. Every trip to the store, make a point to buy one new type of produce that you haven’t tried before, or something you haven’t had in a while. This may seem trivial, but it’ll force you to incorporate something different into your diet and sometimes that’s all it takes to keep it fresh!

Try a Different Store

Probably the most impactful way to diversify your diet is to shop at a different grocery store. It’s no surprise that different stores carry different products, and making the simple location switch can truly change the contents of your cart. Traveling the extra 10 or 20 minutes may seem like a lot at first, but you'll find plant-based products you’ve never heard of or those you’ve never been able to buy before. Plus, with different prices you might find your weekly grocery budget goes further than normal, meaning more opportunity to expand your taste horizons. A whole new store can feel like a brave frontier, so be sure to...

Give Yourself Ample Time

If you’re constantly in rush to get in and out of the grocery store then you’re more likely to grab the same thing every week. Try allocating more time each week for your shopping to make sure you can explore each aisle to uncover those hidden gems. Maybe even try shopping in the early morning or late at night when the crowds are thinner if you feel rushed or anxious. (It’s hard to not feel pressured when you can barely move your cart through the store!)

Consult your Friends

One foolproof way to gain some valuable culinary inspiration is to simply ask your friends what they’ve been eating. Just learning what someone else eats daily can help you shake a bland diet. They might have some tips and tricks or suggest a different market with some exciting, new options. Can’t think of anyone that’s eating plants for a change? You might be surprised just how many people you know eating more plants. Post a status asking for recommendations on Facebook, or join our Eat Plants. For a Change. Facebook group filled with beginners and experts alike!

Follow Plant-Based Instagrammers

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A post shared by kalin 🌱 plant-based vegan (@hello.kalin) on Feb 20, 2019 at 10:03am PST

Another easy way to feel inspired with your diet is to follow some food bloggers on Instagram. (We’ve mentioned this before.) Not only will they share mouth-watering pictures and recipes to brighten up your feed, but you may pick up some fun hacks or habits to try along the way. Even if you never actually try out any of the recipes they share, you’ll still learn new ways to eat and cook plants you didn't consider before.

Ask a Librarian

If you aren’t a big fan of social media, or you’re just taking a little break from it, you may want to pick up a new plant-based cookbook. But since cookbooks tend to be a little pricey, we suggest heading over to your local library. (That's right: libraries have cookbooks! It blew our minds, too.) And don't worry about due dates! Write down or snap a picture of any recipes you want to hang onto before bringing the book back. Check out a few different cookbooks and you’ll have new recipes to try for weeks without spending any money! (Just make sure not to get charged a late fee...)


Find these tips helpful? Let us know by using #EatPlantsForAChange and tagging us @CompassionUSA on social media! And be sure to share all your favorite products and recipes over on our Facebook group.

Want more resources like this? Head over to www.plantsforachange.com to sign up yourself, friends, and family for helpful plant-based tips, tricks, recipes, and news delivered right to your inbox!

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Tips & tricks

How to be a Plant-Based Food Sleuth

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As you’ve hopefully learned by now, incorporating more plant-based food into your diet is pretty simple—though some aspects are easier to nail down than others. While buying in bulk and switching to plant-based milk is straightforward enough, navigating the nuances of food labels and ingredient lists is an acquired skill that you’ll hone along your plant-based journey.

It may not seem necessary at first (hey, that granola is probably just made from oats, right?), but the only way to know you’re eating plants for a change is to put on your detective hat! Once your inner food sleuth emerges, you’ll soon uncover that animal products can sneak their way into a lot of unsuspecting foods.

Thankfully, more and more brands are embracing plant-based eating, and they want consumers to know about it. The market is saturated with labels trying to catch the eye of the conscientious consumer, but they don’t always mean what you’d assume.

Want to train yourself to be a savvy plant-based food sleuth? Grab your trench coat and your trusty sidekick, and investigate these three areas on your next trip to the grocery store:

1. The Ingredient List

Credit: Spoon University

It may not be the first place you look when deciding to buy packaged food, but it’s probably the most important. All the information you need when food shopping is here for your quick consideration. Chances are, even though you’re looking at foods largely devoid of meat, eggs, and dairy, they may still contain animal product derivatives that are important to keep in mind. Ingredients like milk fat and egg whites are easy enough to recognize, but here are the tricky ones:

  • Whey: A byproduct of cheese-making, whey finds its way into many different nutritional foods that advertise as high in protein. Common examples are protein bars, cereal, and smoothies.
  • Casein/Caseinate: Casein is the main protein found in dairy and, like whey, is utilized by sports and nutrition food companies. Common examples are protein shakes and meal replacement bars.
  • Lard: Animal fat, or lard, used to be a much more common ingredient in food before vegetable oils swept the market. That said, it can still be found in many prepared pastries or frozen pie crusts.
  • Gelatin: Made from boiled animal skin, bones, and cartilage, gelatin is used as a gelling agent in candy, fruit snacks, and other sweets.
  • Natural Flavor (Milk): Unfortunately, due to vague FDA regulations, the ingredient “natural flavor” can mean a variety of things. While many food companies will specify whether that natural flavor comes from an animal product, you can’t always be certain.
  • Honey: While you might very well know honey comes from bees, you may not be aware of how many food products it touches. Whether you choose to limit your honey consumption is up to you, but you'll often find it in cereal, snack foods, and sauces.
  • Confectioner’s Glaze: This one may shock you, but confectioner’s glaze, commonly found in candy, is actually made from shellac, a natural excretion from a lac bug.

2. May Contain Traces of...

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Credit: ABC 30/44

If you’ve sleuthed around the ingredient list on your packaged food before, you may have noticed this small claim sitting right below it. Maybe you freaked out because it said “may contain traces of milk” and put it back. Well, we’d urge you not to worry too much about this one. Largely, this information is for those with severe allergies at risk of life-threatening reactions. Usually, it means that the food was produced with the same equipment as another product that has milk or another common allergen as an ingredient. So fear not and eat away! (Unless you have a food allergy, of course.)

3. Labeling

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Credit: Food Navigation USA

One thing you’ll learn rather quickly as a plant-based food sleuth is that there are a whole host of labels food companies brandish on packaged foods. While these claims can be useful, you always have to be a little cautious.

  • Non-dairy: Some coffee creamers advertised as “non-dairy” are simply making a false claim. While these products often don’t contain lactose, the sugar found in dairy is well-known for its human intolerance. Take one second to look in more detail, and you’ll often find some milk derivatives right there in the ingredient list. (This one is just frustrating.)
  • Plant-based: Just because a food is labeled as plant-based doesn’t mean it’s entirely devoid of animal products. To some companies, a plant-based label could simply mean the product is mainly made with plants.
  • Vegetarian: On the other hand, some foods that are labeled vegetarian may be completely plant-based! Like vegetarian baked beans, for example.
  • Vegan: Foods that carry the vegan label have a higher probability of being 100% plant-based since the definition is more strict. However, the only way to know for sure is to become comfortable with the ingredient list.

Thankfully, there are three fantastic organizations out there that certify food as 100% plant-based to give you plant-based peace of mind!

  • Vegan Action: With a mission to help plant-based consumers avoid constantly consulting the ingredient list, Vegan Action created their “Certified Vegan” logo for food businesses to better meet the demand for plant-based foods.
  • The Vegan Society: Their sunflower logo is both beautiful and functional! Just like Vegan Action, the logo guarantees the product contains no animal product, by-product, or derivative. So, eat away!
  • Plant-Based Food Association: As of this year, the “Certified Plant-Based” logo can be found on select few products like Oatly and Tofurky. This brand-new certification indicates a product is made solely with plant ingredients. Keep your eyes peeled as we start to see the logo appear on more and more food in the coming months!

We hope these clues will help you discover the best food to fit your plant-based journey. Pro tip: If you stick to a whole-food diet, you won’t need to worry about any of it! Did we miss something? Let your fellow food sleuths know by using #EatPlantsForAChange on Facebook, Instagram, and Twitter.


Tips & tricks

10 Ways to Plant-ify Your Morning Joe

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You’ve been on your plant-based journey with us for a while now, and that’s amazing! But we think it’s time to have the talk.

That’s right. It might be awkward. It’ll probably get uncomfortable. But it needs to happen at some point, and we’ll get through it together…take a deep breath!

Pumpkin Spice Lattes from Starbucks aren’t fully plant-based! Phew, we said it!

Unfortunately, everyone’s favorite fall drink isn’t totally free from dairy. For one reason or another, condensed milk has snuck its way into the syrup ingredient list...trust us, we’re just as upset as you are.

But who says the PSL has to be the official drink of the season? You were daring enough to eat plants for a change, so be bold and expand your coffee horizons this fall.

Make it at home!

Brewing your own cup is the easiest way to get the most caffeine bang for buck. Whether you take it black or extra-extra, there’s no shortage of ways to plant-ify your morning joe:

1. Brew with flavored grounds

Image Credit: HuffPost

We’ll get this one out of the way early. If you absolutely need some pumpkin spice in your life, you can still get it. Plenty of companies, like Dunkin’ Donuts, offer flavored ground coffee for those that need it to step out of bed on a chilly, fall morning. It’s not the same as a PSL, but there’s hope for that too!

2. Use a plant-based creamer

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Image Credit: Go Dairy Free

Prefer your coffee decadent and creamy? Well, you might not get that with almond milk—but you certainly can with pea milk! We’ve talked about this before, but we just love Ripple. And we can guarantee that even the biggest dairy enthusiasts will, too.

3. Sweeten with maple syrup

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Image Credit: NewYorkUpstate

Trying to avoid processed sugars or artificial sweeteners? Maple syrup can bring the flavors of fall without all the extra nonsense. This New England favorite is a must-try for those that enjoy a plant-based pancake breakfast! Fair warning, though: once you start adding it to your coffee, it’s hard to stop.

4. Try French pressing

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Image Credit: Barista Life

Switching to a French press will not only boost your barista credibility while brewing a better-tasting cup, but it’s also better for the planet! By steeping your coffee instead of filtering it, you cut out the need for single-use filters or plastic keurig cups—and that’s something to celebrate! Plus, for those that prefer their coffee on the cooler side, you can make iced coffee overnight.

5. Buy in bulk

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Image Credit: Free Great Picture

As always, we recommend buying in bulk when possible. Cutting out food packaging produces less waste and keeps money in your pocket. Bonus: grinding your coffee at home will have your morning java bursting with flavor! That’s what we call a win-win-win.

Grab it on the go!

Sometimes you just don’t have the time or energy to make yourself a cup of coffee in the morning. (Believe us, we get it!) If that’s the case, pack up your reusable mug and straw and head over to your nearest coffee shop! You’ll want to try these:

1. Hazelnut Mocha Coconutmilk Macchiato

Image Credit: Chew Boom

Hazelnut, with its warm, toasty notes, makes a great fall addition to your caffeine addiction. While their PSL may not be plant-based friendly, Starbucks is no stranger to a dairy-free beverage. Order one of these and your plant-based mind can rest at ease!

2. Dirty Chai Latte

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Image Credit: Coffee N' Clothes

It’s the black tea, cardamom, cinnamon, ginger, and pepper that give this plant-based drink it’s signature spice. While chai naturally has caffeine from the black tea, those with high energy needs may want to add a shot of espresso for an extra kick. The spice of the chai and bitterness of the coffee actually pair quite nicely.

3. Hot Chocolate with Espresso

Image Credit: Dora's Table

This one’s for those that just don’t like the taste of coffee. Hey, we aren’t judging—it’s not for everyone! But if you need to meet a deadline or have an exam coming up, you might need a little boost. Go for a hot chocolate with espresso! Though similar to a mocha latte, these tend to have less caffeine and much more chocolate.

4. Butterbeer Latte

Image Credit: POPSUGAR

This magical drink isn’t just for the witches and wizards out there —even Muggles can enjoy it! All you need is an appreciation for butterscotch. Want to try one? Order a soy milk latte with caramel and toffee nut syrup and pretend you’re in Hogsmeade. Simple as that. (Accio butterbeer latte!)

5. Iced Cinnamon Almondmilk Macchiato

Image Credit: Refinery29

It might be getting colder for some of us, but in case you still need to beat the heat, Starbucks might have the perfect cooler. Macchiato might be hard to say, but it’s not hard to drink. Rich with cinnamon dolce syrup and a caramel drizzle, you’re sweet tooth will definitely be satisfied.

Hopefully these coffee clues will help you keep your caffeine plant-based! Have another fall favorite? Share it with us @CompassionUSA on Facebook, Instagram, and Twitter with #EatPlantsForAChange!

And don’t forget to sign up for more plant-based resources just like this one!

Now, we’re off to get a coffee.


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Tips & tricks

Happy World Plant Milk Day!

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On a day like today, it’s important to remember eating plants for a change isn’t always about what’s on your plate, sometimes it’s about what’s in your cup!

Did you know that it takes more than 1,000 gallons of water to make just 1 gallon of cow’s milk? (1) Or that cows produce more than three times the amount of greenhouse gases than it takes to produce the same amount of plant-based milk? (2)

Let’s face it: Dairy milk is not sustainable. Plus, it’s not great for your health either. A Harvard University study found that replacing dairy with plant-based alternatives significantly reduces the risk of cardiovascular disease, coronary heart disease, and stroke. (3)

And if that wasn’t bad enough, take a look at what our CEO Philip Lymbery has to say about the dairy industry and its connection to animal suffering and global deforestation.

So, if you want to do better by the planet, your health, and farmed animals, what are you supposed to mix with your morning cereal or dunk your Oreos in? (That’s right, Oreos are plant-based too!) Thankfully, finding and transitioning to plant-based milks has never been easier than it is today—and it’s only getting easier! We’re celebrating World Plant Milk Day by sharing our list of 6 plant-based milks to help you kick dairy to the curb.

1. Almond

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Image credit: Thrillist

Probably the most popular plant-based milk, you can find almond milk almost anywhere—even Ben & Jerry’s uses it for their non-dairy ice cream (yum!). Add it to your coffee to give it a wonderfully subtle nutty flavor. The downside to almond milk is that almonds require a lot of water and are grown in already water-scarce southern California. So, while almond milk is certainly still better for animals than dairy, you may want to pick up a different plant-based milk if your extra earth-conscious!

2. Cashew

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Image credit: MegUnProcessed

Need an indulgent, creamy milk for all your baking or cooking endeavors? Well, cashew milk is the way to go. It’s so smooth that, before you know it, you’ll be taking it home every week! Low in calories and fat, it’s great for helping to stay in shape while also giving your taste buds a treat. But if you don’t care about that (oops), check out cashew milk ice cream—just try not to eat it all in one sitting!

3. Coconut

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Image credit: ProHealth

If you want to go tropical this summer, we recommend picking up some coconut milk at the grocery store…no, not the coconut milk you put in curry! In the past few years, coconut milk has found its rightful place next to popular plant-based milks in the US. In fact, Starbucks introduced the plant-based milk into their line-up before they even offered almond milk! Chock full of healthy fats, coconut milk is the ideal plant-based milk to send you on your next mental vacation.

4. Oat

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Image credit: TIME

Oat milk is one of the newest plant-based milks to hit the market. Though you may not think it sounds all that exciting, we think it’s pretty amazing! Packed with fiber and devoid of some of the most common allergens like soy, tree nuts, gluten—and of course, dairy—Oatly is a fantastic choice for those that have to be cautious with their diets. Plus, their low-fat version is made with only oats, water, salt, vitamins, and minerals! Can’t be simpler than that.

5. Soy

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Image credit: Shutterstock

We like to think of soy milk as the original plant-based milk. It’s been around for nearly as long as tofu, which goes back centuries! Hailed as a worthwhile replacement for cow’s milk by more than 65% of the human population that’s unable to digest lactose (the sugar found in dairy milk), it’s recently gained major popularity as plant-based diets have become more and more prominent. Soy milk is also widely considered to be the most nutritious plant-based milk! (4)

6. Pea

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Image credit: Archerfriendly

Pea milk is AWESOME—there, we said it. Yes, we know it sounds gross, but we’re all adults here, right? Made using yellow peas, which are highly sustainable and packed with protein, pea milk is slowly become a crowd favorite. It uses a fraction of the water it takes to grow other plant-based milks, but still manages to have that creamy, indulgent taste you want.

Well, there you have it! 6 plant-based milks to help you celebrate World Plant Milk Day. Don’t know which one to choose? Try them all and when you find your favorite let us know using #EatPlantsForAChange and tagging @CompassionUSA on Twitter, Facebook, and Instagram!



  1. Mekonnen, M. M. & Hoekstra A. Y. (2012). A global assessment of the water footprint of farm animal products. Ecosystems, 15, 401-415. Doi: 10.1007/s10021-011-9517-8
  2. Henderson, A & Unnasch, S. (2017). Life Cycle Assessment of Ripple Non-Dairy Milk. Retrieved from https://www.ripplefoods.com/pdf/LIfe%20Cycle%20Assessment%20of%20Non-Dairy%20Milk_01.pdf
  3. Chen, M., Li, Y., Sun, Q., Pan, A., Manson, J. E., Rexrode, K.,...Hu, F. B. (2016). Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults. The American Journal of Clinical Nutrition, 104(5), 1209-1217. https://doi.org/10.3945/ajcn.116.134460
  4. Vanga, S. K. & Raghavan, V. (2018). How well do plant based alternatives fare nutritionally compared to cow’s milk? Journal of Food Science and Technology, 55(1), 10-20. https://doi.org/10.1007/s13197-017-2915-y

Tips & tricks

Planning your plant-based meals

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When switching to a plant-based diet—or simply making an effort to cut back on meat—one of the first things people ask is: “What can I eat?” While we aren’t nutritionists, we do know some handy resources from the experts that can help you during your transition.

And the best part? They’re all free.

1. Lighter

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Lighter is a meal planning website that “helps the world eat better.” Their Exploring Membership option includes personalized meal recommendations, grocery lists, and grocery delivery (in select locations). Plus, the meal plans’ recipes were designed to meet the specifications of medical and dietary professionals—including Dr. Michael Greger, M.D., physician and New York Times best-selling author of How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease (a great read for those taking the plant-based plunge!)

While Lighter’s introductory membership is free, they offer upgraded experiences through paid subscriptions. These premium plans include access to cooking videos, nutrition information, one-on-one support, and more.

Actually, Lighter is behind many popular meal planning services in collaboration with athletes and celebrities like: 22 Days Nutrition, a partnership with Beyoncé; Engine 2 by Rip Esselstyn; and The Plant Power Meal Planner by Rich Rolls.


2. Plant-Based On a Budget

One common misconception about plant-based eating is that it’s

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too expensive to be practical. While non-seasonal, tropical fruit can certainly increase your spending, replacing your everyday meat purchases with plants doesn’t always have to break the bank. Plant-Based On A Budget has free meal plans which can help keep your weekly spending under $25 per person per week!

The available plans are categorized by the number of people you need to feed within your household. Living the bachelor/ette life? Their 1 Person Plan may be more your speed. Feeding a spouse and an army of youngsters? Check out their Family Plan. The meal plans range from three to four weeks, so it’s a great resource for those that are looking for longer-term inspiration.


3. Forks Over Knives

Forks Over Knives provides weekly, 5-day plant-based meal

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planners that are fully customizable, family-friendly, and with recipes ready in 35 minutes or less. While the company offers a paid subscription service, you can request a free 5-Day meal planner without even having to put in your credit card!

The service curates grocery lists to make shopping a breeze, and a weekend preparation guide to help you get ahead of your weekday meals. There are plans for individuals, couples, and families, and you can switch it up at any time.


4. One Green Planet

Are you an endurance athlete? Do you eat low sugar? Only eat

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whole foods? If you answered ‘yes’ to any of those questions, fear not—One Green Planet has the meal planner for you.

With 12 weekly meal planners to choose from, you’ll have a variety of recipes and meals at your fingertips. Who knew there were so many ways to Eat Plants for a Change? And the best part: Their plans include recipes for snacks and desserts! Yum.


5. Nutriciously

Looking for more of an in-depth look into plant-based meal

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planning? Nutriciously has the tips and tricks you need to do it right. Plant-based diets may be one of the most nutrient-dense diets out there, but that doesn’t mean you can’t slip up and miss a few. Luckily, their beginner’s guide discusses which foods to incorporate into your meals and the nutrients to keep in mind!

As a bonus, if you’re looking to educate yourself even further, Nutriciously offers a free 6-part course on beginning a plant-based diet! Learn about the benefits to switching, explore foods to help you through the transition, and get access to a 3-day meal plan of delicious plant-based recipes.


6. Whole Foods Market

Even grocery stores are starting to see the power of plants!

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Whole Foods Market, which was among the first food businesses to commit to meaningful improvements in the lives of chickens, has also made it super easy to plan out a more plant-rich diet with their Plant-astic Plant-Based Meal Plan.

The meal plan is designed for individuals, so you’ll either have to double the batches to feed another person or check out some of the other resources above. However, every recipe contains ingredients you can find in-store and each day’s worth of meals comes in at a health-conscious 1,800 calories.


We hope these user-friendly meal planning resources will help you along your journey into plant-based eating! Know of some other awesome plant-based meal planners that we missed? Let us know @CompassionUSA on Facebook and Instagram or @CIWF_USA on Twitter!

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Compassionate shopping

Thanksgiving 101: A Guide to a More Compassionate Meal

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Thanksgiving is the time of year to get together with your loved ones and celebrate everything you’re thankful for…or more accurately, it's a convenient excuse to eat more food than you probably should! (Hey, we aren’t judging.)

Whether you've committed to #EatPlantsForAChange or are just working to embody a little more compassion, you may be wracking your brain to figure out what you will eat this year. Well, worry not—there are boundless ways to celebrate “Turkey Day” without a side of factory farming. (Did you know turkeys could have been our national emblem?)

Are you the lucky dinner host this year? We’ll help you throw the tastiest plant-based party your guests have ever attended! Are you heading to a holiday potluck? Pick one of these satisfying dishes set to impress!

Regardless of where you’re eating this year, we hope you'll use this guide to construct a tantalizingly compassionate menu built to please:

1. Start with Higher-Welfare. 

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The simplest way to fill your Thanksgiving meal with a little more love is to take factory farming right off the menuand that doesn't have to mean cutting out animal products entirely; even cutting back a little goes a long way.

Choosing meat, dairy, and eggs from higher-welfare farms can be quite tricky thanks to misleading label claims like "all-natural" or "humane." To make sure that what animal products you do purchase are truly more compassionate options, look for one of the following meaningful third-party certifications:

  1.  Global Animal Partnership (GAP): Primarily found at Whole Foods Market, Global Animal Partnership is based on a five-step rating system. The ratings range from Step 1, “no crates, no cages and no crowding” to Step 5+, “animal centered—where animals spend their entire life on the same farm.”
  2. Certified Humane: The product meets the Humane Farm Animal Care program specification where no cages that excessively restrict movement are permitted. Animals must not be overcrowded and must have indoor enrichment, such as perches for laying hens and straw for pigs. Access to the outdoors is not required for pigs and poultry, but is required for other species.
  3. Animal Welfare Approved: No cages that excessively restrict movement are permitted. Access to pasture is a must, and animals are allowed to exhibit their natural behavior.

For a more in-depth breakdown of food labels and what they actually mean for farmed animals, download our free Compassionate Food Guide.

2. Plantify the classics.

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Credit: Portland Downtown

This one's easy. Pick your favorite Thanksgiving food. Chances are it’s not the turkey, it’s one of the sides! And guess what—you can turn just about any side dish into a compassionate delicacy by scaling back the meat, milk, and eggs with minimal effort. Here are just a few examples:

    1. Mashed potatoes? Make them creamy with plant-based butter and soy milk!
    2. Stuffing? Simply switch out the chicken stock for vegetable stock.
    3. Sweet potato casserole? Top with vegan marshmallows.
    4. Green bean casserole? Replace the can of cream of mushroom with a homemade plant-friendly version.
    5. Bread? Buy plant-based crescent rolls or a hearty loaf of Italian bread and slather on the plant-based butter.
    6. Don’t see your favorite on here? Do a quick internet search for a recipe and you’ll be eating away in no time. 

3. Replace the turkey.

field roast thanksgiving roast.jpg
Credit: Field Roast

Looking to go full-on veg? There are plenty of reasons why you might want to. (Did you know that factory-farmed turkeys must be artificially inseminated because they’ve been bred to grow so big, they struggle to mate naturally?) This year, consider cutting out the animal entirely and power your post-meal snooze with a protein-packed, plant-based alternative!

Some tasty homemade options: 

    1. Maple Glazed Chickpea Loaf
    2. Shepherd's Pie
    3. Mushroom Wellington
    4. Plant-based Chicken Pot Pie

Ready-to-eat alternatives:

    1. Tofurky Plant-Based Roast
    2. Tofurky Ham Style Roast
    3. Field Roast Celebration Roast
    4. Field Roast Hazelnut Cranberry Roast En Croute
    5. Trader Joe's Turkey-Less Stuffed Roast
    6. Gardein Holiday Roast

4. Diversify the vegetables.

Credit: Wonderopolis

When in doubt about your menu, create a cornucopia of fresh vegetables! As we mentioned recently, fall is a great time for fresh produce. Pick up whatever is on sale or looking delicious—remember: Imperfect produce is just as tasty! Steam it. Roast it. Cover it in oil. Throw it into soup. Prepare it however you like. Here are some foods for thought:

    1. Stuffed acorn squash
    2. Creamed onions
    3. Brussel sprouts
    4. Maple-Glazed Carrots
    5. Cranberry sauce
    6. Creamed Corn
    7. Butternut squash
    8. Cauliflower
    9. Scalloped Potatoes
    10. Harvest Salad 

5. Break out the dessert.

apple pie.jpg
Credit: Veganosity

You may need a nap first, but dessert is absolutely one of the most important components of any holiday meal. Luckily, regardless of how plant-forward you want your spread to look, the mouthwatering dessert options are limitless! With dairy-free ice cream and whipped plant-based toppings now available in major retailers, you can satisfy your sweet tooth just like you always have (Cheers to that!). Here are some traditional recipes:

    1. Sweet Potato Pie
    2. Apple Pie
    3. Chocolate Pumpkin Bread
    4. Pecan Pie
    5. Pumpkin Pie
    6. Cherry Chocolate Cake
    7. New York Cheesecake

The most stressful part of Thanksgiving should be navigating the awkward family investigation into your relationship status—not navigating store shelves or your diet! By following this guide, you’ll have everyone full and happy by the time you lock the door behind them.

Make a compassionate Thanksgiving spread? Share it on social and tag us using @CompassionUSA we may even share it too!

Luke Thornton Jqbrcu5odfy Unsplash

Compassionate shopping

Keep your Compras Compasivas with Eat Plants. For A Change.

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We love that moment when, after putting the groceries away, you get to survey your produce kingdom. For most of us,  our thought process concerning produce extends from the grocery store to our favorite fruit bowl. But as we know, the origins of our food go far beyond the grocery store. We need to look to the agricultural fields where Latinx farmworkers, though abused by the industrial farm system, feed the nation.  

An astounding 85 percent of the fresh fruits and vegetables we eat are handpicked by people we’ll probably never meet. As Compassion continues to celebrate Latinx Heritage Month, we want to share four ways you can keep your compras compasivas while committing to a plant-based diet. Because the truth of the matter is: We can’t #EatPlantsForAChange without Latinx farmworkers. 

1.) Read Your Labels

(Credit: United Farmworkers Foundation)

The Coalition of Immokalee Workers’ (CIWFair Food Program is a partnership of farmworkers, retail stores, and farmers that works to ensure fair working conditions and livable wages for farmworkers along the East Coast. The Fair Food Program is proof positive that consumer demand can drive change in the agricultural sector and give farmworkers a voice in decisions that directly affect their livelihood. Another label of note is Regenerative Organic Certified™ Compassion USA is proud to be a founding member of the Regenerative Organic Alliance, which recently launched the highest standard for organic agriculture in the world—including sweeping farmworker protection provisions. Becoming educated about the power of food choice is an imperative step to unraveling the injustices perpetuated by industrial farming! 

2.) Start or Join a Co-op


A co-op is a volunteer group that works together for the mutual benefit of all involvedand in this case, a natural food co-op offers produce at great prices, often with an emphasis on farmworkers rightsSince October is National Co-op Month, now is the perfect time to find one of these produce providers! This national directory was set up in honor of Kris Olsen, an activist who dedicated his life to helping communities establish buying clubs and educating the public about the possibilities of natural food co-ops. Click around this site not only to find a co-op near you, but also tons of useful information if you’re keen to start one!

3.) Follow the Lead of Workers' Rights Organizations

SAF (1)
(Credit: Student Action with Farmworkers)

When it comes to the agricultural revolution, today's youth are leading the charge for fair pay and protections for Latinx farmworkers. Student Action with Farmworkers connects students, advocates, and farmworkers for the creation of a more just agricultural system. To support their work in and out of the fields, they ask that we turn to our own grocery lists. SAF’s buyers guide walks you through tangible stepyou can take to support farmworkers in your everyday routinesand which of those routines to break for more compassionate consumption! 

4.) Find your local community garden


The American Community Gardening Association promotes community gardens in urban and rural areas. In addition to nurturing relationships and activating spaces, community gardens can nourish communities and cut down on grocery bills. When the hands picking your favorite foods are your own, we can better understand the dedication and resilience shown by the Latinx farmworkers who feed us all. And if your thumb isn't the greenest, talk to your gardening neighbors about purchasing the fruits of their labor! (Pun very much intended.)


Changing how we eat plants we can make a big difference in bringing exploitive industrial practices to an end. When we raise our voices—with our choices and our wallets—we can do more to protect the Latinx farmworkers that feed our families and our neighbors. Through fire and flood, tropical storm and pandemic, these campesinos brave it all so we  can #EatPlantsForAChange for the wellbeing of our families, farmed animals, and the planet. So let's do our part to support theirs, as well! 

Want more resources like this? Head over to www.plantsforachange.com and get yourself, friends, and family signed up for helpful plant-based tips, tricks, recipes, and news! 


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Plant-based lifestyle

Indigenous Chefs and Activists Who Eat Plants For A Change

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The first people of our nation, the Indigenous populations of North America, were perhaps the first to #EatPlantsForAChange through a regenerative, environmentally conscious diet. Before the import of cattle to the continent through Spanish colonization in the late 1400s, many cultures of the First Nations traditionally favored more plant-based staples. In the 21st century, many indigenous chefs and activists honor that legacy through plant-based living, cuisine, and advocacy. We want to amplify their voices and learn from their choices as we highlight these compassionate keepers of culture.


Denise Vallejo, Chef 

Chef Denice Vallejo is wearing a black shirt with shirt dark hair and mauve lipstick behind her a bustling market scene out of focus
(Credit: Denise Vellejo)

Xicana Denise Vallejo (@alchemyorganica), who identifies as Indigenous Nican Tlaca, is a business owner, chef, and student of Curanderismo (Mexican folk medicine). Owner and operator of Alchemy Organica, Denise strives to provide communities with “Visionary Plant Food” for the mind, body, and spirit. Alchemy Organica is lifestyle brand, pop-up kitchen, and product line inspired by plant wisdom of ancient Mexico. Check out the plant-based meal kits and provisions to bring Chef Vallejo’s compassionate cuisine to your kitchen!


Carrie Dallas, NACA Project Coordinator  

Carrie Dallas stands in front of yellow wildflowers in a white shirt and neutral pants holding up a grey baseball cap

Plant-based powerhouse Carrie Dallas is from Four Tribes and works as the project coordinator for the Lasting Indigenous Family Enrichment program at Native Americans for Community Action (NACA). Dallas coordinated a nutrition symposium that focuses on returning to a plant-based diet to combat the spike in type-2 diabetes in indigenous populations. NACA’s Zoom seminar on traditional foods and plant-based nutrition is available free to watch online! Hear from experts in the field about how tradition intersects with health through the benefits of a plant-based diet.


Tina Archuleta, Catering Chef/Business Owner

Tina stands in a field tending to crops in a green jacket
(Credit: Itality)

 Tina Archuleta (@itality_plantbased_wellness) is a member of the Jemez Pueblo and owner of Itality: Plant Based Wellness, a full-service health and wellness food business specializing in community nutrition education and healthy traditional cuisine. Noting the interest in traditional health food and lack of options, Itality was born! Whether it's through catering or product development, Archuleta purchases local and supports Native farmers who provide key ingredients such as red chili, blue corn and hominy. Be sure to check out Itality’s plant-based food photo gallery for inspiration for your next meal!


Kristina Stanley, Pastry Chef/Activist 

Kristina stands in a black chefs coat with a blue printed headband above her brown bangs. She has on dark cat eye framed glasses and hanging earrings
(Credit: Madison.com)

Madison, Wisconsin-based pastry chef and food activist Kristina Stanley (Red Cliff Lake Superior Chippewa) works to further her life’s mission to “share a rich tribal history through food.” As an activist, she studied the disproportionate adverse impacts indigenous communities experience due to lack of access to fresh, healthy foods. Stanley runs two Madison businesses that can take you from farm to table—compassionately! Abasso Foods (@abaasofoods) is a plant-based food company focused on tribally sourced ingredients, and Brown Rice and Honey is Stanley’s wholesale and catering service. Visit their Instagram and check out their traditional specialty ingredients!


Felicia Cocotzin Ruiz- Curandera, Chef/Activist 

Felicia sits in a desert landscape in a sky blue full skirt and dark top. her long salt and pepper hair is swept back and she is holding a mug in her hands
(Credit: Kitchen Curandera)

Felicia Cocotzin Ruiz (@kitchencurandera) is a curandera, indigenous foods activist, and natural foods chef who studies the healing properties of earth medicine. Cudanderas are healers who teach the knowledge of cultural remedies, foods, and herbs of their culture. You may remember her from features in Taste the Nation as well as Food and Wine Magazine! Visit the Kitchen Curandera website to find out how to bring delicious recipes from Felicia’s table to yours, like her Lemony Herb Beans


 Gerardo (Wotko) Tristan, Activist 

Gerardo stands facing the camera in a black and white baseball t-shirt with the image of a chicken and a cow which reads "Big or Small".
(Credit: The Palestinian Animal League)

Wotko (Gerardo Tristan) is a queer Nahuatl activist and community organizer. Tristan’s work often emphasizes meeting others on their plant-based journey, wherever they may be. He also believes that intersectionality is the key to inclusion in plant-based activism, and that the different journeys we take to a more plant-based diet add perspective to a largely homogenous movement. Tristan tries to provide different ways to #EatPlantsForAChange that resonate with everyone. Follow Tristan’s Facebook group El Molcajete for a wealth of information on traditional plant-based practices and recipes! 


Dr. Margaret Robinson, University Professor/ Food Activist  

Dr. Robinson stands in front of a projector screen that reads "Critical Animal Studies". She has short dark hair and dark framed glasses.
(Credit: Dalhousie University)

Dr. Margaret Robinson is a plant-based professor of Indigenous Studies at Dalhousie University in Halifax, Nova Scotia who believes that the culture of her Mi’kmaw heritage is what led her to #EatPlantsForAChange. Dr. Robinson refers to factory farming within our current food system as “settler practices,” acknowledging indigenous mastery of regenerative farming practices that honor the ecology of our planet. Dr. Robinson is also a major proponent of holding government accountable for the lack of healthy options available to indigenous communities, which is often due to the removal of these options from traditional lands by the government and the resulting poverty in those communities. DON’T MISS: An in depth talk with Dr. Robsinson about the intersection of Mi’kwa culture and plant-based diets!


Amy Quichiz, Founder/Food Activist, Veggie Mijas 

Amy stands facing the camera in the foreground of a produce aisle in a white blouse. She has blonde hair and red lipstick.
(Credit: Vogue India)

Amy Quichiz is the founder of BIPOC plant-based collective Veggie Mijas, a national collective aimed at sharing recipes, activism, and resources with communities working to decolonize the idea that “plant-based” is a newfangled tradition. Amy helps provide a platform for indigenous voices to dismantle misconceptions about plant-based foods in communities of color. From teaching families about healthier options through programs like SNAP and community services, to curated plant-based dinner parties, Amy puts healthy foods and healthy communities first.


For many, plant-based eating is a return to a lifestyle that puts the planet first, and it's a process in many ways road-mapped by the indigenous communities that stewarded the land we now call home. It’s imperative that we look to these communities for guidance and inspiration as we move to #EatPlantsForAChange every day. These creators and activists are highlighting compassionate culture and creating communities that are changing lives, one traditional plant-based meal at a time.

Compassion USA would like to acknowledge that this resource was written in Washington D.C., the occupied ancestral lands of the Anacostia people, also known as the Nacotchtank. The DMV area also includes the ancestral lands of the Piscataway and Pamunkey people, who have stewarded this region for generations. We at Compassion USA recognize their stewardship of this land and its waterways.

Tropical Pavlova 1024X450 2 (1)

Plant-based lifestyle

GBBO Vegan Week Recipes from YUM to UMM…

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The Great British Bake Off is a cult television classic, especially since we were blessed with the sweet British staple in our Netflix queues. Vegan week, in particular, presented us with all kinds of compassionate confections in the form of three challenging rounds: Signature, Technical, and Showstopper. We at Compassion USA decided to make the huge sacrifice to re-watch GBBO Vegan week, dissect our favorite bakers’ plant-based treats, and rated our favorites from each round from Yum to Umm… So, you don’t have to. You’re welcome! 


Signature RoundMini Shortcrust Tartlets 

Our mouths started watering as soon as we heard shortcrust. Replicating the flakiness that butter brings to baking can be fickle, but boy do these bakers deliver. Crispy bottoms as far as the eye can see! From their benches, the bakers managed to showcase the magic that is butter… made from plants. From vegetable shortening to coconut oil, vegan margarine to avocado oil, each of the plant-powered alternatives used mimic that classic “buttery” flake.  

So, whose tartlet made us melt and whose did we wish were tardy to the party? Here’s how they stack up:  Coming in at number Yum is Rahul ‘s Ghugni Chaat Tartlets  

Ghungni Chat Tartlet 1024X450 (1)
(Credit: thegreatbritishbakeoff.co.uk) 

 If you’ve watched series nine of GBBO and didn’t fall in love with humble, yet loveable, Dr. Rahul Mandal (@bakewithrahul on Instagram) you might need to double check that your heart is present and accounted for. Nothing made us swoon more than these flavorful, compassionate tarts with a chickpea chaat, an Indian staple filling that made us wish we had smell-a-vision. To chat more about chaat, you should check out this article by Priya Krishna (you’ll thank us later).

The Umm of the round comes down to Manon’s Mushroom Tartlet

Chestnut Mushroom Tartlets 1024X450
(Credit: thegreatbritishbakeoff.co.uk)

French pastry chef Manon LaGreve (@manonlagreve) managed to create a creamy and comforting mushroom filling while leaving behind dairy and eggs, which is a feat in and of itselfcan you say cashew béchamel? We just wish they looked a little more colorful. When you #EatPlantsForAChange, you really get to take full advantage of the rainbow that is the produce section! Color us surprised! Then again, a wise candelabra once told us to “try the grey stuff, it’s delicious and something tells us he might be right. Manon: Hit us up and we’ll be your guests any day!  


Technical RoundPavlova

This is where it gets hard to judge. We’ve never had Pavlova before, but honestly, we ordered a case of chickpeas as soon as this round ended. Harnessing the power of the kitchen shape shifter aquafaba (the liquid inside a can of chickpeas), our beloved bakers recreated a light and crispy meringue dessert filled with a plant-based crème-patisserie and topped with our dream fruit salad. Then again, maybe we could be a judge, anyone know where to apply? We’re coming for your job, Paul Hollywood!   

Tropical Pavlova 1024X450 2 (1)
(Credit: thegreatbritishbakeoff.co.uk) 

Until the BBC calls us back, we’ll just challenge you all instead! If you want to put your plant-based baking to the test, you can bake alongside the tent with the same recipe! GBBO Judge Prue Leith’s Vegan Tropical Pavlova recipe was a challenge for the bakers, but we would love to see what comes out of YOUR kitchen!  


Showstopper Round: Celebration Cake 

Finally, the showstopper – the coconut crème de la coconut crème, as the case may be. There were two cake collapses that would make any baker feel deflated But sandwiched between the drama, and the vegan buttercreamwas the final round Vegan Celebration Cake challenge. We just want to give a shoutout to all the plant-based peeps out there delivering on deliciously compassionate cakes without missing out on whimsy. We see you!  

The Yum of the round must be Kim-Joy’s Lavender and Lemon Fox Cake

(Credit: thegreatbritishbakeoff.co.uk)

 You know Beyonce, Madonna, and Chernow move over for Kim-Joy. There has never been a time where we haven’t wanted a fox cake. We never thought about it specifically, but after seeing Kim-Joy’s (@kimjoyskitchen) creation, we need one of these on our birthday table for the foreseeable future. Missing the animal products but not missing a beat, this cake looks fit for any celebration where smiles aboundNot only is this two-tiered titan completely plant-based, it has so many different vegan elements: buttercreamvanilla biscuits, royal icing – oh my!  

The umm of the hour goes to Jon’s “Only Fools Eat Horses” Cake 

Screen Shot 2018 10 10 At 11.51.01 1024X575
(Credit: Great British Bake Off) 

Jon Jenkins (@jon_bakes_hawaiian) won our hearts with an homage to the classic British sitcom, "Only Fools and Horses"unfortunately, things didn’t pan out aesthetically and Jon was sent home. But not before the judges complemented the flavors hidden behind the exterior. We’re also giving Jon bonus points, as these were the first vegan recipes, hed ever taken on! We love a baker willing to try new things to make it easier to eat more plants. <3  


We hope you yum-ed and umm-ed along with us as we combed through this episode! Now while we wait for the next batch of brave bakers to take on the compassionate challenge that is Vegan Week, we have all these awesome recipes to master!


We want you to be OUR star baker! If you tackle any of these recipes, be sure to share it with us in the Facebook Group, on Instagram, and on Twitter with the hashtag #EatPlantsForAChange and you might see your creation on our social media channels!   


It's Latinx Heritage Month (1)

Plant-based lifestyle

These Latinx Womxn/Folks are Passionate about Compassionate Cultural Cuisine

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Those who frequent more inclusive plant-based spaces know all about the cultures that prioritized sustainability and animal welfare before it was “cool.” For many in Latin America, plant-based cuisine is a way to protect the earth and make the most of the renewable resources that sprout from it. Fighting through the misconception that all Latinx cuisine is synonymous with meat, these Latinx folks are highlighting their roots and teaching the world about the compassionate cultures that #EatPlantsForAChange.

The indigenous communities of Latin America have some of the oldest traditionally sustainable and plant-based lifestyles. Since cattle were brought to the Americas through Spanish colonization— that wreaked havoc on indigenous communities’ ability to keep culture intact and widely practiced—beef is often not a traditional ingredient in Latin American recipes. Fulfilling their ancestors’ wildest dreams, these Mujxr are taking over your tables, your YouTube feed, and your Instagram grid, while decolonizing our view on Latinx cuisine—and we at Compassion USA ARE.OBSESSED. So, check these chicx out, show them some love, and tell them #EatPlantsForAChange sent you!


Veggie Mijas: Activistas de la Tierra

Veggie Mijas
(Credit: Veggie Mijas)

Veggie Mijas is a national collaborative of women / non-binary folks / femmes of color celebrating the ancestral roots of their plant-based lifestyles, educating others about the institutional barriers to healthier food options that people of color disproportionately experience every day, and the mouthwatering compassionate cultural cuisine that has thrived in spite of those barriers. Through side-by-side education and celebration of plant-based diets, these mujxr fight for environmental justice and a better future for animals, highlight the intersectionality within the plant-based journey, and provide a space for people of color to create community around those points of intersection.

With a national focus on “sharing space, relearning ancestral practices through foods, share our plant-based recipes, and provide(ing) access to information our community needs, each local chapter also has a mission statement reflecting their own unique communities/regions. You can find a Veggie Mijas chapter near you, and join the collective to keep your inbox looking plant-based and decolonized. Love to see it, love to be it!


One Great Vegan: Gabrielle Reyes

Gabrielle Reyes
(Credit: One Great Vegan)

If a triple threat can sing, dance, and act; YouTuber and cookbook author Gabrielle Reyes is coming in at least a quadruple! Creator of the YouTube channel “One Great Vegan,”One Great Vegan,” Chef Reyes hosts a musical plant-based cooking series entitled The Colorful Home Cooking Show. Reyes is Haitian-American and says that her relationship with food started with the flavorful Haitan dishes she loves, and now, she makes plant-based for better health and a better world!

You can catch Reyes every Saturday in her online, lyrical cooking classes to sharpen your kitchen skills, and your high notes, during quarantine. You can’t help but smile as you learn healthy, plant-based tips and techniques through song. Don’t believe me? Just watch. Oh, did we mention Gabrielle has a Musical Cookbook, Colorful Home Cooking with Gabrielle Reyes, coming out December 2020? Just in time for a new year, new you!


Laura Jardon: Veggie y Que Diner

Veggie Y Que Tacos
(Credit: Vegan Food Plug)

Laura Jardon started her Instagram account (@Veggieyque) to show her friends, family, and community that classic Mexican cuisine didn’t have to come at the expense of respect for animals. She aimed to pass along her knowledge while allowing others to adhere to tradition without compromising on compassion. As her following grew, so did Jardon’s efforts. She founded La Vida Verde Festival in East LA, the first vegan festival of its kind in the region, bridging any divide between the classic Mexican food the city is known for and the shift to a more plant-based lifestyle.

But she didn’t stop there. Jardon manifested her success in her town of Whittier, CA as the brick-and-mortar Veggie y Que Diner, serving up plant-based eats perfect for the family Carne Asada. Follow her for the most mouthwatering Mexican food you’ve seen all day and stop by her shop whenever we can leave our houses again—don’t let your dreams be dreams!


Now don’t get us wrong, this is by no means an exhaustive list of the fabulous Latinx individuals you should follow in the plant-based space, but we hope this gets you excited about the prospect of decolonizing and diversifying your feed—and your plate—as you take this journey with us. If we’ve missed any of your favorite Latinx inspirations, let us know and keep the conversation alive in the Facebook Group!

Pride Sandwich By Inspired By Nick

Plant-based lifestyle

9 LGBTQ+ Environmental & Plant-based Accounts to Follow on Instagram

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Happy Pride! 🏳️‍🌈 While this year’s festivities may look a little different than usual due to COVID, that doesn’t mean the fight for equality rests! The world needs compassion today just as much as ever. And what better way to celebrate Pride than to highlight a few incredible LGBTQ+ voices that are making the world a more sustainable and inclusive place.

Follow these LGBTQ+ accounts on Instagram to brighten up your feed with plant-based recipes, eco-friendly tips, and powerful, intersectional activism!


1. Livin’ La Vegan Life (@livinlaveganlife)

Couple, Bijan and Gabe, post sensational plant-based recipes that are sure to keep your recipe rotation exciting! 

View this post on Instagram

A post shared by Livin’ La Vegan Life 🇨🇴🇨🇦🏳️‍🌈 (@livinlaveganlife) on May 20, 2020 at 12:33pm PDT


2. Queer Brown Vegan (@queerbrownvegan)

Isaias is a vegan, zero waste educator who focuses on important topics of intersectionality within the environmental movement.

View this post on Instagram

A post shared by Queer Brown Vegan 🌈 (@queerbrownvegan) on Jun 1, 2020 at 12:31pm PDT


3. Jamie Margolin (@jamie_s_margolin)

Jamie is a founder of This is Zero Hour and has been instrumental in mobilizing young activists to fight climate inaction.

View this post on Instagram

A post shared by Jamie Margolin (@jamie_s_margolin) on Jun 15, 2020 at 3:39pm PDT


4. Shelbizleee (@shelbizleee)

Shelbi is a sustainability vlogger who highlights realistic changes her followers can make to make less waste and help the planet in their daily lives.

View this post on Instagram

A post shared by SHELBI ⟜Sustainability Vlogger (@shelbizleee) on May 20, 2020 at 9:33am PDT


5. Inspired by Nick (@inspiredbynick)

Nick is a plant-based food blogger whose recipes will bring bright colors and big flavors to your Instagram feed.

View this post on Instagram

A post shared by Nick Joly 🙋🏻‍♂️ (@inspiredbynick) on May 7, 2020 at 12:55pm PDT


6. Vegan at Tiffs (@vegan_at_tiffs)

Tiff, a UK plant-based blogger, will help you navigate your food journey with recipes and reviews.

View this post on Instagram

A post shared by ॐ TIFF 🌱 Queer Vegan, London (@vegan_at_tiffs) on Jun 15, 2020 at 6:11am PDT


7. Veggiemijas (@veggiemijas)

Veggiemijas is an LGBTQ+, WOC-led account that centers community, justice, and plant-based recipes all in one space!

View this post on Instagram

A post shared by Veggie Mijas (@veggiemijas) on Jun 10, 2020 at 2:52pm PDT


8. Pattie Gonia (@pattiegonia)

Drag queen activists? Yes please. Pattie Gonia is an “imperfect climate activist” working to create space and inclusivity in nature!

View this post on Instagram

A post shared by Pattie Gonia (@pattiegonia) on Mar 22, 2020 at 9:40am PDT


9. Tori Tsui (@toritsui_)​

Looking for more content on intersectional environmental activism? Follow Tori for thoughtful commentary on important issues of climate, racial justice, and LGBTQ+ rights.

View this post on Instagram

A post shared by Tori Tsui ~ She/Her/They (@toritsui_) on Apr 17, 2020 at 3:34am PDT


These are just a handful of the influential LGBTQ+ advocates driving progress and momentum for animals, people, and the planet! Do you follow an account we missed? Let us know @CompassionUSA on Instagram!


Plant-based lifestyle

10 plant-based Instagrammers to follow now

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Inspiration is one of the most powerful tools at your disposal when you’re making major changes in your life. For example, the Compassion USA office is plastered in photos of happy, frolicking farm animals to keep us focused on our goal of ending factory farming.

We willingly admit that we swipe through a lot of delicious-looking, plant-based food photos in our spare time (maybe too much), but it motivates us to continue our plant-based journeys every day. Food bloggers create everything from the perfectly casual to the colorfully decadent. While our re-creation attempts may not look as perfect as theirs, they never let our taste buds down!

Here’s a list of ten plant-based Instagrammers that you NEED to follow this summer:


1. Jenné Claiborne (@sweetpotatosoul)


Jenné is one of our favorite Instagrammers. As an Atlanta-based organization, we really connect with her recipes that draw upon her Georgia roots and her picturesque dishes with a touch of Southern charm! Earlier this year, she released her first cookbook (aptly titled Sweet Potato Soul) filled with 100 recipes stacked with smoke, sugar, and spice. We also want to send out a big congratulations to Jenné on her recent plant-based wedding—visit her YouTube channel to see how she did it!


2. Garrett Parfitt (@sirplantsalot)


Nothing screams summer like a refreshing frozen treat—just look how perfect those Chia Pops look! Garrett Parfitt, from @sirplantsalot, will bring a little fun and a lot of color to your Instagram feed. His flair for plant-based foods feels distinctly clean and creative, perfect for those of us transitioning to more of a plant-based diet.


3. Shine with Plants (@shinewithplants)


15 minutes Vegan Coconut Curry Recipe🍛Link is in my bio👆🏾 Well, I made this meal earlier this week to welcome home 2 of my young cousins who are visiting from France. They aren’t vegan but they absolutely loved it! I had to make it again for #lunch today because they’ve been asking for that since then👌🏾 This recipe is one of our favorite family cooked meal recipes and each time we make it for our family and friends, it’s always a total success!! It’s gluten-free, healthy and sooo #tasty !! If you were looking for a healthy #vegan cooked meal for #lunch or #dinner tonight, there you go😉 You guys have a great rest of the day😘 #healthylunch #healthydinner #coconut #curry #glutenfree #pasta #avocado

A post shared by Fabiola🌷 (@shinewithplants) on Jul 26, 2018 at 9:59am PDT

Have a young family that wants to eat more plants, but don’t know how to feed them? Look no further than @shinewithplants! Fabiola and her family are just about the most adorable thing on Instagram, and her plant-based food hauls will make you run right to the grocery store to stock up on fruits and veggies! Subscribe to her YouTube channel to see just how she keeps her family running on plants.


4. Max la Manna (@eatingwithmax)


Interested in going even further to reduce your environmental impact? Well, this zero waste, plant-based chef is cooking up ways for you to save the planet (and farmed animals along the way!) @eatingwithmax is filled with tasty treats and waste reducing tips to keep you feeling enviro-friendly. What are the takeaways? Eat more plants, remember reusable containers, and compost food scraps—we second that!


5. Taavi Moore (@healthienut)


Seventeen-year-old Taavi Moore may be young, but her food photography is no joke. Her artfully-stylized plant-based creations are both healthy and easy to make—and there are SO many recipes on her blog! Be careful, though...start scrolling through her photos and you just might not be able to stop (is it time for Sunday Brunch yet?).


6. Shan (@meatlessinnewyork)


Self-proclaimed mango addict Shan from @meatlessinnewyork has some of the most gorgeous plant-based food photos on Instagram. Seriously. You may follow her for the photography, but you’ll definitely stay for the recipes! With a focus on accessibility, Shan’s recipes are ideal for the average plant-eater—and those that share her love of mangoes.


7. Chris (@consciouschris)


We don’t always want to make delicious food, sometimes we just want to buy it. That’s one of the reasons we love Portland-based @consciouschris, because he gets it! Follow Chris to indulge on all the mouth-watering foods he discovers at restaurants, cafes, and festivals. But make no mistake, he’s also one heck of a plant-based cook! Be sure to follow his and his partner Jasmine’s blog too, where they showcase their sweet and simple creations. #plantbasedcouplegoals


8. Lauren Kirchmaier (@flora_and_vino)


OK I need your help. 🤷‍♀️ Do you Dan would like these NO SUGAR ADDED BLACK BEAN BLENDER BROWNIES for his bday tomorrow if I leave out the no sugar, bean, and blender part when I tell him what they are?! 😂 What’s left is BROWNIES and no one can deny brownies! 🍫 Grab the easy recipe on the blog! Bdays were kind of a big deal for my family growing up and I love to make it a big deal for others now, too! I mean, it’s basically a holiday all your own, so why not go all out?! ✌🏻 . . . http://www.floraandvino.com/black-bean-blender-brownies/ . . . #floraandvino #floraandvino #veganbrownies #brownies #refinedsugarfree #veganbaking #oilfree #tiuapproved #tiucheckin #tiumealprep #eeeeeats #plantbasednutrition #mealprep #toneitup #tiugirl #veganfoodblogger #veganfoodshare #veganrecipes #foodphotographer #positivevibes #buzzfeedfood #postworkoutsnack #mealplanning #veganbaking #summertoneup #vegancookies #glutenfreecookies #glutenfreebaking #healthybrownies

A post shared by Lauren Kirchmaier (@flora_and_vino) on Jul 28, 2018 at 7:51pm PDT

One of the best parts of eating plant-based is that it’s super easy to accommodate other dietary needs! Gluten-intolerant? Avoiding oil? Then Lauren from @flora_and_vino is the Instagrammer for you. Her recipes focus on whole food ingredients that will keep you feeling happy and healthy! Bonus: her dog, Harper, makes guest appearances now and again, and she’s almost too cute to handle.


9. Stuff on Toast (@stuffontoast)


The username accurately sums this account up—it’s “exactly what you’d expect. And other things.” Don’t be fooled by the wonderfully simple concept, however. @stuffontoast goes beyond the mundane, diving into some delicate-looking toast artistry that’s sure to give your morning avocado toast a run for its money!


10. Caroline Ginolfi (@plantbasedblonde)


Certified plant-based nutritionist and wellness coach Caroline Ginolfi is a perfect resource for those choosing to eat more plants. Her blog features everything from recipes to lifestyle tips. Along with her divine-looking food photos, Caroline brings an air of positivity with her posts that keeps us feeling bright and motivated—we could all use more of that!


Following these bloggers will certainly plant lots of fun ideas and recipes in your Instagram feed, but it’s only a start! Grow your list of plant-based Instagrammers and share your favorites with us @CompassionUSA.

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