Gratitude can be such an important tool when we face times of adversity; the ability to shift our perspective to the positive can make a world of difference. Psychologists say that practicing gratitude can actually make you a happier person in general; being able to grasp contentment no matter our circumstances can change our lives for the better.
Knowing that gratitude can improve our life, though, doesn’t always mean it’s easy for us to take steps towards incorporating it into our normal routines. It can be easy to read about practicing gratitude, and even understand why it’s important, but some of us might need more guidance to actually connect with that practice.
Especially when things are difficult, as they are for so many of us right now, it can be hard to truly cultivate the sentiment of gratefulness without worry, distraction or resentment. Sometimes it can feel like connecting to gratitude is too much to ask of ourselves. It can be easy to get frustrated, give up, or not see the point in digging deeper. If you’ve tried building gratitude before but lost motivation, or just don’t know where to begin, these simple journal prompts might be exactly what you need to get started or find your way back to gratitude. You can go through as many as you like, pick one at random, or just soak them in as inspiration for some prompts of your own. Journalling is always a deeply personal practice; the only thing that matters is doing what feels right to you.
Go somewhere quiet, take a deep breath, and trust yourself. You might be surprised by what your inner spirit has to say today.
1. Which relationship are you thankful for today?
2. What’s your favorite memory from the past year? Why are you holding it so close today?
3. What’s one thing you’re excited about today?
4. What’s one hard thing you went through that taught you something important?
5. What’s one object that you treasure, and why?What’s the story behind it?
6. What’s one way your life is better this year than it was last year?
7. What’s the last purchase you made just for you? What did you love about it?
8. What would your best friend in the world say they appreciate about you?
9. Go on a walk and try to make note of as many beautiful things you see/hear/smell as you can.
I hope these questions can help to create the space we need to explore our own relationships with gratitude, and expand our awareness of the gifts we have already. Hopefully as we attempt to focus on all that we have, our worlds can start to feel a bit bigger and our futures a bit brighter.
The summer is often a time when we seek to escape to exotic destinations for some well-deserved rest and relaxation. However, if you’re staying at home this summer, you can still beat the heat and give yourself a mini-vacation whenever you want.
Whether you’re traveling or not, summer is for relaxation, sunshine and finding fun ways to beat the heat. If you’d like to make your average weekend feel more like a getaway, sometimes all it takes is a bit of intentionality. Something as simple as a new summer drink recipe can reveal the potential in a summer day, adding a bit of sparkle to your ordinary routine and transporting you into your own personal vacation for a few moments.
Here are 9 recipes for cool, refreshing summer drinks, ranging from caffeinated to alcoholic to iced teas, that can help you cool down and create your own special escape even at home.
If summer generally signals your transition to iced coffee, you’ll enjoy being able to save some cash and create your own creamy, invigorating cold brew at home with your favorite coffee grounds and a bit of patience.
Ingredients:
1 1/2 cups coarsely ground coffee
3 cups water
In a 1 quart mason jar, steep the cold water and the coffee grounds overnight. If you prefer a stronger brew, you can steep for up to 20 hours. After steeping, use a cheesecloth or a paper coffee filter to strain out the coffee grounds as you pour the mixture into a second container. You’ll end up with around two and a half cups of cold brew concentrate; dilute it with two and a half cups of cold water and you’ve got about a week’s worth of homemade cold brew.
Summer is a great time for a low-maintenance, fresh fruit sangria; this recipe adds a mint twist for an even cooler blend that you can enjoy all afternoon.
Ingredients:
2 1/2 cups quartered strawberries
2/3 cup mint leaves
3 tbsp sugar
1 juiced lemon
2 bottles rosé
1/2 cup club soda
Combine the strawberries, mint, sugar and lemon juice in a large pitcher. Pour in rosé and stir the mixture until the sugar is fully dissolved. Let the sangria sit for thirty minutes and add club soda before serving.
A tropical version of a summertime favorite, this sweet and tart combination can make for the perfect escape.
Ingredients:
2 cups strawberries
1 1/2 cups lemon juice
1 pineapple cut into chunks
1 cup sugar
4 cups water
Ice
Combine pineapples and strawberries in a blender for 4 seconds. Add the lemon juice and continue blending until fully combined. Add the mixture to a large pitcher and pour in the sugar and two cups of water, stirring until sugar is dissolved. Add the rest of the water and refrigerate; serve over ice.
This sweet pink mojito can be served virgin or made alcoholic with a splash if white rum.
Ingredients:
2 cups soda water
1 cup pink grapefruit juice
4 tsp raw sugar
Large ice cubes
Lime slices and mint leaves (for garnish)
For each serving, combine 1 tsp raw sugar, 4 mint leaves and a slice of lime in the bottom of a glass until the sugar is dissolved. Add 1/4 cup grapefruit juice and stir; top off with soda water and garnish with mint and lime slices.
This fizzy sweet take on a Shirley Temple is the perfect nostalgic drink for a summer day.
Ingredients:
1 cup chilled lime juice
1/2 cup granulated sugar
1 2 liter bottle of Sprite
1 10 oz jar maraschino cherries
2 thinly sliced limes
Crushed ice
Halfway fill a pitcher with crushed ice. In a mixing bowl, add lime juice to sugar until it dissolves and add to the pitcher. Pour Sprite, cherries (including the syrup) and lime slices and stir.
This granita isn’t just light, cold and refreshing; it comes with its own unique serving method for added fun.
Ingredients:
6 large lemons
1 cup sugar
2 tbsp limoncello
Sprigs of mint
Take a small slice off of the bottom of each lemon so it can sit flat without rolling. Cut off the top and pare out the center of the lemon around the pith to make your serving “glasses.” Squeeze the scooped-out lemons for their juice (ideally around 1 1/2 cups). Boil 3 cups of water with the cup of sugar until the sugar dissolves, remove from heat and stir in 1 cup lemon juice. Add more juice to taste and stir in the limoncello. Pour the mixture into a baking dish and leave it in the freezer for an hour.
After frozen, scrape the mixture into crystals with a fork and return to freezer. Continue to re-scrape every hour for the next 3 hours until the granita has a fluffy texture. When ready to serve, scoop the mixture into the lemons and garnish with mint.
If you’re looking for a healthier, low sugar refreshment, this green tea beverage will keep you cool and hydrated all summer long.
Ingredients:
1/2 cup blackberries
6 mint leaves
2 bags of green tea
3 cups of hot water
raw honey
Combine the blackberries, mint, and tea bags in a small pitcher. Add hot water and steep for fifteen minutes, then remove the tea bags. Put the pitcher in the fridge for 4 hours to chill and then serve when ready.
If you’ve grown tired of your daily brew, try adding a little luxury to your coffee with this sweet, Hawaiian-inspired recipe.
Ingredients:
3 tbsp coconut cream
4 tsp simple syrup
2 tsp vanilla extract
1-2 shots espresso
1/2 cup macadamia milk
Ice
Mix the espresso into the coconut cream, simple syrup and vanilla. Pour the macadamia milk into a glass of ice and add the espresso mixture. Stir until everything combines and enjoy.
If you’ve been craving the taste of a vacation this summer, bring the flavors of Disney’s iconic Dole Whip to your own back porch with this delicious recipe.
Ingredients:
1 cup frozen pineapple
1 cup lemonade
1/2 cup coconut milk
Pineapple wedges and maraschino cherries (for garnish)
Simply combine pineapple, lemonade and coconut milk into a blender and serve in glasses garnished with pineapple wedges and cherries.
As we continue to stay at home, finding new ways to stay engaged and entertained can be difficult. With so many of our usual avenues for fun being temporarily closed to us, some of us are finding ourselves with an abundance of free time we don’t know how to fill. If you’ve been looking for ways to be creative but don’t know where to start, DIY kits can be a great way to build something unique and beautiful with a little guidance. There are so many offerings on Amazon that can help you get started on a new project no matter where your interests lie, and there’s never been a better time to take a break from the news to spend a bit of time working on something that’s just for you.
Whether you’ve always wanted to make a terrarium, learn to crochet or create beautiful candles as gifts for friends and family, here are ten DIY craft kits to get you started on a new project or hobby.
If you like projects with clear instructions and expectations, this dollhouse project could be perfect for you. Intricate and detailed, this house is sure to be meditative to construct and beautiful once finished.
Whether you’re looking for an original gift for a loved one or want to stock your own shower, this kit gives you everything you need to make your own unique soaps.
The art of origami, or folding paper into three dimensional shapes, can be an incredibly relaxing way to spend time. With 144 papers and seventeen projects to master, this kit can fill some spare hours for a long time to come.
If you’ve been obsessed with the bath bomb craze, or even just curious about them, you’ll love being able to craft your own with your choice of quality scents, colors and ingredients.
Candles are one of my favorite home accents, and it’s never been easier to start making your own. This kit will give you everything you need to start curating a collection of handmade candles.
Embroidery has had a resurgence in recent years as more and more people gain interest in colorful hoops. If you’re looking to get involved in embroidery this kit can be a great place to start.
There are few pleasures as simple or joyful as being able to pick fresh herbs to use in your cooking. Not only are herb plants useful and delicious; their luscious leaves and fragrances can make a home feel truly alive. Keeping herbs in the home can encourage you to cook more if you’re hesitant, or just raise the quality of your dishes if you’re already a star chef. There’s nothing more satisfying than cooking with herbs that you grew yourself.
Growing herbs can be intimidating for first-time planters who aren’t sure what it takes to keep them alive; here are 7 herbs that are easy to grow in your home and use to season meals all year long.
1. Rosemary
One of my favorite scents, rosemary is a sweet-flavored perennial that goes great with savory dishes like roasted potatoes or chicken, and can even go in tea and ice cream. Rosemary is a hardy herb that can be grown simply by bringing a cutting from a larger bush inside; it can thrive indoors if you make sure to meet its needs. It generally has roots that are as long as the plant is tall, so make sure to give them deep enough of a pot to live in. Rosemary is also particularly sensitive to overwatering, so keeping them in a pot with drainage, or putting some gravel into the bottom of their pot, will allow them to keep from rotting.
Rosemary loves hot, sunny locations in the summer, so placing it in a South-facing window, which are generally brighter and warmer, will suit them. If you take these steps up front, rosemary can be an extremely durable plant that will provide you with fresh flavor for years.
Rosemary, along with thyme and sage, is easy to propagate from cuttings, so if you’ve got a friend with a rosemary bush outside you can start your own plant for free!
2. Mint
Mint is a beautiful, versatile plant that’s easy to take care of and can be used in so many recipes (or simply to garnish your favorite tea or mixed drink). Make sure to place them in an East-facing window that is a bit cooler if possible. Mint prefers to thrive in soil that’s consistently moist, which means that keeping it in a container with drainage is important to avoid standing water.
As with most of these leafy plants, experts recommend pinching leaves off the mint plant as you remove them rather than pulling them; pinching encourages growth in lower, dormant leaf buds and keeps your plant producing viable leaves.
3. Oregano
In the mint family, oregano is another low-maintenance, fragrant herb that makes a great, fresh addition to pasta, pizza and vegetables. It prefers a bit hotter light, meaning South-facing windows suit it best. Oregano is more sensitive to overwatering than mint, so it only requires watering when its soil is completely dry. Oregano is a short-lived perennial, meaning that it needs to be replaced or reseeded every two years.
4. Cilantro
Cilantro is a fresh-tasting herb that makes a great addition to salads and tacos. Cilantro prefers to grow in hot, bright places, making South-facing windows ideal for them. Similar to mint, cilantro thrives best in moist, well-drained soil.
5. Parsley
Parsley might be best known as a garnish but it can be used for so much more; it can provide flavor for a lemon pesto or tabbouleh or add seasoning to a salad or soup. Similar to rosemary, parsley tends to have deeper roots and will need a taller pot to thrive. It needs bright light and good drainage to grow; parsley is used to humid environments and will welcome the occasional misting.
6. Chives
Most often used to top baked potatoes, fresh-cut chives can add a fresh, zesty flavor to a variety of dishes. Chives will grow best in a sunny, South-facing window and benefit from regular watering and misting. When it’s time to harvest chivies for a meal, snip off leaves with some sharp kitchen scissors; just be sure to leave at least two inches at the base of each leaf so that it can regrow, and don’t cut more than a third of the leaves at one time.
7. Basil
Fresh basil can add a world of flavor to many Italian dishes and can even be used to make homemade pesto. Basil craves heat and light, so make sure to keep it near one of your brighter windows in moist soil. This plant is one of the easiest on this list to care for and is even sold in most grocery stores, but as a perennial, its stems will eventually grow woody and die. To keep a fresh supply of basil, you’ll need to replenish the seeds or replace the plant on a yearly basis.
Wearing a face mask has become a part of our daily lives, an action we take to protect ourselves and each other while COVID-19 continues to threaten our communities. While wearing masks when we go outside is something that’s new to many of us, it doesn’t have to reduce our comfort or our identities. A whole new market for masks that are both comfortable and personal is blooming, meaning it’s never been easier to get a mask to suit your own unique personality and style.
Here are 9 interesting masks available for purchase now!
I live in a house by myself along with my rescue animals, who are often the best company I could hope for. In normal circumstances, this arrangement is perfect for me; my house is a quiet sanctuary from the motion and noise of my everyday life. When I’m around the bustle of production for one of my shows or on an adventure with some of my friends, my home makes for a welcome place of solitude I can come to, a place to relax and recharge.
But what about when solitude becomes the only option?
Like everyone else, my life changed dramatically in March as the COVID-19 outbreak began to spread to the United States. As we began to experience lockdowns and social distancing, I knew my life was going to change. Because of my autoimmune conditions, being extra cautious meant being cut off from many of my usual patterns of socialization. My house wasn’t just my sanctuary anymore; it suddenly became my whole world.
A lot of us, I think, have a quiet fear of being alone. We’re afraid that things we experience aren’t valid unless someone else shares in them. We’re scared of what being alone will mean for us, will mean about us. Loneliness is real; humans need each other to live, need community and comfort and support and love, and the prospect of being cut off from so much of those life-giving forces can be frightening.
But there’s something waiting for us on the other side of loneliness. There’s a chance to know ourselves better, a chance that we too often pass up in favor of knowing others instead. A chance to feel comfort in the quiet, to relish in the stillness, to see time with ourselves as a precious gift instead of a curse. How do you act when there’s nobody around? What interests are you drawn to when you alone are in full control of your time? Maybe you’ll find something you never expected in the silence: a newfound passion, a deeper focus, a softer and sweeter compassion for the voice inside your own head.
There is another gift in developing a comfort with being alone. When we no longer need to use other people as background noise or distractions, we are able to appreciate them, fully, for what they are. The people in our lives are no longer constants that we take for granted or tools we use to stave off loneliness; they are a treasure, actively chosen every day because of the value we know they have.
Our appreciation for other people can deepen so much when we stop thinking of them as a means to an end, and our understanding of the good they bring becomes so much clearer. They become beloved, precious extensions onto the happy life we have at our core instead of depleted resources that buckle under our expectations that they will fix our own inner unhappiness.
When you’re comfortable being alone, the experiences you choose to share with others can become absolutely magical. When we face the limits of living through a pandemic, our own imaginations can surprise us, and only make our connections stronger. A big, grand adventure might not be possible right now, but with some care, intentionality, and imagination, we can still create memories worth treasuring.
Last weekend, a friend and I decided to camp out in his back yard. We cooked our dinner on a grill, brought everything we needed outside, and set up our tents to give us the best view of the stars.
https://www.instagram.com/p/CCRjn49BzaX/
We pretended his pool was a nearby lake and brought a fan outside (if you’re going to pretend to be camping, you might as well go all the way and pretend to be glamping!). The ability to sleep under the stars, to change my perspective and spend time with a friend made for the perfect supplement to my socially distant life, and becoming comfortable in my own company made it all the more valuable.
If you’ve been spending quarantine alone, you might be surprised by what you learn about yourself, and the blessings and strength you find in the silence. You might also find that the ability to find small adventures, moments for joy and creativity in uncertain times, is one of the greatest gifts you can have.
Many aspects of our lives encourage us to think of ourselves only in terms of our productivity, what we’re able to offer to others, what we have that will make us money or prove ourselves worthy in the eyes of the world. Especially now, when so much of our life is online and many of us are more in charge of our own work schedules, it’s easy to feel like we’re never doing enough, never working as hard as we could, never reaching our maximum for productivity. But we were put on this earth for more than just work. Our worthiness isn’t measured in the number of hours we spend making money. We need to remind ourselves, often, that we are built for more than just being productive.
Every day you experience new things, sift through memories and process emotions. You are a unique mix of thoughts, feelings and desires and you deserve to honor those parts of yourself that make you different from anyone else on the planet. You owe it to yourself to hold a space for expression, to spend time with the sides of you that aren’t for consumption, to simply explore what it means to exist without any expectations or deadlines.
Is there an art or hobby that’s called to you? Something you loved as a child, or have always wanted to pursue as an adult? Make time for it. See how your deeper self reacts when you give it a nurturing space to be heard. Life always feels more meaningful with intentionality, and there’s no goal more worthy than one that honors your passions. Here are ways you can express yourself creatively, even if you have no experience. Creativity should be an aspect of everyone’s life, and I promise that you have creativity within you.
There are so many ways to express yourself when you sit down with pen and paper. You can create a new world and fill it with characters you love. You can write down memories from your childhood or your thoughts about the future, explore what they mean to you or how they’ve shaped the person you are today. If your thoughts feel scattered or difficult to express, even getting them down in loose prose or a short poem can help unlock new outlets for your thoughts and experiences.
Dance can be such a powerful, intuitive outlet for feelings you can’t even put into words. Whether you’re a trained dancer or totally new to it, dance has the ability to put physicality into your creation, using your whole body to express yourself. You can access this creativity simply by putting on your favorite playlist and finding a groove. Dancing has always been one of my personal favorite forms of expression, of course, and the rising popularity of TikTok dance challenges shows that people from all walks of life love to dance and that you don’t need classical training to enjoy dancing. As a bonus, dancing is also one of the most enjoyable forms of exercise and can keep you healthy and produce endorphins that make you happier.
If you’re new to dance, try playing a variety of tempos and styles of music, and just let your body move. If you’re shy, close your eyes and turn out the lights and just feel the rhythm. Remember, in creative movement you can do no wrong. Everything is perfect because it’s all about you.
Artists leave a lot of perspective in the things they choose to capture and the way they choose to do it. Drawing or painting scenes from your everyday life, people or places that are important to you, self portraits or even small sketches of ideas that amuse you can help you explore what’s important to you.
Watercolors are a fun way to start learning to paint because they’re so forgiving— don’t be afraid to make mistakes! I like to start with a dot in the middle of the page and move outward from there. Often, I’ll play some music to help me find a flow. Sometimes I keep what I create and sometimes the end result doesn’t look like much. Either way, I’ve released some deeper emotions that were trapped and by looking at the art I created, I can sometimes better understand the feelings that I was experiencing under the surface.
If drawing and writing don’t appeal to you, collage is a great way to express yourself visually by rearranging media you already have. Combining words and pictures you find important or interesting in a new way can be a pressure-free, stress relieving way to create something new. The experience of playing with the way we see things can be rewarding and can even spark entirely new thoughts.
If you enjoy more direction or affirmation, you can use collage to create a vision board of clippings that call to you, putting some intention towards the energy you’d like to call into your life.
If you’ve always had a love for music, it can be so empowering to learn how to play a musical instrument. With a bit of practice you can start interacting with your favorite songs in a whole new way, or even start writing music of your own. If you’re a lifelong music lover like I am, sometimes there’s no greater joy than being able to recreate a song you’ve always loved all on your own.
If you don’t feel drawn to drawing or painting, photography is another way to show off your unique eye. Whether you want to invest in a digital camera, experiment with a disposable one, or just use your phone, the world is full of interesting people and places to document. You can start a new album or scrapbook of loved ones, favorite places or special moments, or create a photoblog online to share your work with others. Photography can be such a powerful tool for exploring the way the world looks through your eyes, and it’s one of the best ways to hold onto the memories that shape and define us.
Today, try to make some time to create something that’s just for you. Whether that looks like spending a whole weekend on a project that’s important to you or just finding five minutes to journal or draw before bed, investing in creativity will always be rewarding.
Last month, I was having a conversation with my mom about the Enneagram personality test. She said that one of her friends had sent her a handful of different links about the Enneagram, and that while each had helpful information, it was hard to keep sorted in her head.
I remember when I was first learning about the Enneagram it felt impossible to keep track of each number and all of the traits that went along with them; what really helped was when I first picked up The Road Back to You by Ian Morgan Cron. Reading a book’s worth of information, all in one linear and holistic voice, can make all the difference when you’re trying to engage with a new subject like the Enneagram.
If you’re looking to learn more about the Enneagram and how it can help you understand yourself and others better, or if you’re already familiar but are looking for more information on a deeper level, consider picking up a few of these books this summer.
Ian Morgan Cron is a bestselling author as well as an Enneagram teacher; his personable and friendly tone combined with Enneagram expert Suzanne Stabile’s knowledge make for a read that’s both informative and easy to digest.
Cron and Stabile also appeared on an episode of The Liturgists podcast to explain each Enneagram type; it was one of my first primers on the Enneagram and I’d recommend it as a good pairing or prelude to the book. Stabile also has her own podcast about the Enneagram called The Enneagram Journey.
The Enneagram & You does a great job of going beyond the basics of the Enneagram into some of the more advanced aspects of the system as well as the way that our Enneagram types play into our relationship dynamics. If you’re curious about the ways the Enneagram impacts our daily interactions or want to know where the types align and diverge, this is the perfect book to learn without becoming overwhelmed.
If you’re more of a visual learner or want a more casual read, The Enneagram Made Easy is written in an easy, humorous tone that’ll appeal to you even if you’re just starting out with the Enneagram. If you’re more familiar with the Myers Briggs, this book also makes use of those systems to explain the Enneagram types.
The Modern Enneagram is an easy-going read that provides a great intro to the Enneagram. Authors Kacie Berghoef and Melanie Bell lay out the history, theory, and dynamics of the Enneagram in a pleasant, accessible tone.
If you’ve got a working knowledge of Enneagram types but are looking for more application, or if you’re drawn to The Road Back to You, The Path Between Us makes for a great companion read. Enneagram expert Suzanne Stabile walks readers through the Enneagram in the context of relationships, conflict, and communication, using the Enneagram as a tool to understand the people in our lives better.
Whether you’ve been working with plants your whole life or have just decided to add a plant to your home, you know that houseplants have so much to offer us. Tending to plants can be a great hobby and even, for some, a form of meditation.
Live plants contain multitudes of benefits; they’re living art, transforming our homes with their colors and vibrance. They can improve our air quality, cleanse our spaces and even show us, over and over again, the rewards that can grow from the attentiveness and intentionality that comes from caring for plants each day.
There’s no shortage of ways to get more involved in planting as a hobby but here are a few items that can help you turn your home into your personal oasis.
If you’ve ever wanted to experiment with plant cuttings or just want a stylish new piece, this hydroponic planter is the perfect addition to any space.
Both beautiful and practical, this hydroponic bulb can ensure your plants get watered while you’re out of town or too busy to keep a watering schedule.
Designing and assembling your own terrarium can be a great use of an afternoon or an activity to do with friends and family, and they’re great to display in windows.
Whether it’s due to nutritional goals, environmental factors or simply wanting to expand our tastes, more and more of us are trying to incorporate more plant-based proteins into our meals. Plant-based proteins can be a healthy replacement for meat in many meals; research has shown that plant-based diets can reduce the risk of heart disease and can radically increase our intake of the nutrients, vitamins and antioxidants we need to live longer and healthier. If you’ve been following vegan or vegetarian diet then you probably know that getting enough protein is essential for a sustainable diet, but you might not know all the different choices you have for including protein in your diet.
You might already have a few favorite plant-based proteins, but expanding your knowledge of what’s available can help you plan a bigger variety of meals and even find new fun ways to get the protein you need.
Tofu
One of the most well-known of plant-based proteins, tofu is made from pressing soy beans into curds in a process similar to making cheese. It’s known for its soft, white, and rubbery appearance and texture and is a traditional meat substitute in many vegetarian Asian dishes. Tofu can also be used as a substitute for eggs in a breakfast scramble, a light protein supplement in smoothies or a silky vegan base for creamy desserts like pies and pastries.
Soy Protein
In addition to being pressed into tofu, soybeans can also be turned into protein on their own, making a firmer base with a texture similar to chicken. Soy is main ingredient in many plant-based protein products available in grocery stores from companies like Gardein, Beyond, Dr. Praeger’s, and Morningstar Farms.
Tempeh
Tempeh is produced by cooking and fermenting mature soybeans before pressing them together. Tempeh is a bit nuttier than other soy-based proteins and tends to have more of a crumbly consistency because it’s composed of pressed beans. It can add a bit of variety to a stir fry, be prepared in potstickers, serve as a bacon substitute or even be pressed into chips.
Seitan
Seitan (pronounced SAY-tan) is a protein made from wheat. It tends to come in strips that are a bit tougher and more textured than tofu’s soft composition. Seitan is the base of many Tofurky products as well as imitation bacon, and its savory taste pairs well with barbecue sauce, soy sauce, and Worcester sauce. Seitan can be a great meal staple cooked in its usual strip form but it also makes a great substitute for sausages, pepperoni, or anything smoked or barbecued.
Black Beans
Black beans have always been a great source of protein and make a healthy addition to any plant-based diet. Black beans are used as the base for many vegan burgers, especially ones that avoid using soy. Black beans can be prepared on their own with some seasoning, served on top of nachos, added to rice, or used in a Southwestern salad to add a bit more substance.
Quinoa
Quinoa is an ancient whole grain rich in protein, dietary fiber, and all nine amino acids. Its flavor is neutral enough to serve as a rice substitute, and it can adapt to flavors well enough to be used in a variety of recipes for soups, salads, and even muffins.
Pea Protein
Pea protein is made from split yellow peas. Its texture is very fine, similar to yeast or flour, and it can be added to a lot of baked goods to make them more balanced and healthy. There are dozens of recipes online for smoothies, cookies, brownies and even overnight oats that use pea protein.
Lentils
Rich in minerals, protein and fiber, lentils are in the legume family (along with beans) and are a dense, hearty protein. Lentils are a great supplement to many soups and are also dense enough to turn into fritters or veggie patties.
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