🍎🍎🍎Here is a unique seasonal smoothie that’s not cloyingly sweet and has a refreshing zing from the ginger and mint. This recipe is contributed by my husband (talented family here:)) and is inspired by the AMG juice from Joe and the Juice. Making smoothies is something of an obsession for me - I care about creating a complete meal that will balance my blood sugar and keep me full for 4-6 hours. This one is no exception and is an excellent way to use up the fruits of your labor when you go apple-picking. Get my smoothie formula here.

P.S. While I would usually add some frozen produce like cauliflower rice, zucchini or greens to my smoothies - in this one, I don’t because avocados contain a ton of fiber! That being said, see cooking note.

Apple, Ginger and Mint Smoothie

Serves 2

If you’re making this for one, halve the ingredients as the avocado will oxidize in the fridge and turn the smoothie brown (still delicious though).

Ingredients

• 1 medium apple (5 oz/140g), roughly chopped

• ½ ripe avocado (4 oz/100g), scooped

• 15-20 fresh mint leaves

• ½ in/1¼ cm ginger, adjust to taste

• 2 scoops vanilla protein powder (~50g protein total)

• 2 cups/480ml unsweetened nut milk

• Water and ice as desired

Directions

Blend all ingredients until smooth, adding water to bring to desired consistency.

Serve immediately.

Cooking Note

You could also make this a smoothie bowl as the avocado makes the smoothie quite thick! Add some frozen cauliflower rice for a fiber boost and a spoonable consistency.

Nutrition facts:

🍏🍏🍏Here’s what to make from The Vegetarian Reset: Waldorf Salad (page 91).

Waldorf salad is a timeless classic originally created by the Waldorf Astoria Hotel in New York City. Apples, celery, grapes, and walnuts are the stars of this delicately sweet and lightly tart salad, tossed in mayo. My version uses raspberries, which are low in sugar, instead of grapes, a creamy Greek yogurt mayo, and some shaved Parmesan for added protein and texture.

🍏🍎🍏And finally, a non-recipe: Apples with pesto!

When I went to the Cherry Bombe Jubilee in NYC earlier this year, there was a company (I think it was Yes!Apples but could be wrong) that had a stall, serving slices of apple topped with a little dollop of pesto and optional dollop of ricotta. So good!

I’m always skeptical of sweet+savory combinations but they pulled this one off beautifully. Easy enough to try at home as an appetizer or snack - just do it!

Cookbook News

• I’m excited to partner with the Phipps Conservatory in Pittsburgh to teach an exclusive cooking series from The Vegetarian Reset! These are virtual cooking classes so anyone can sign up. The first class is on October 17, 6-8pm and we’ll be making a couple of Indian recipes to kick off the festive season. See the full schedule and sign up below!

  The Vegetarian Reset: Plant Forward Recipes from Around the World | Vasudha Viswanath 

  • Navratri & Diwali Special: Cucumber Papdi Chaat & Sundal | Vasudha Viswanath | Oct. 17 | 6 - 8 p.m.

  • Thanksgiving Special: Vegetarian Shepherd's Pie | Vasudha Viswanath | Nov. 14 | 6 - 8 p.m.

  • Gluten Free Baking: Hazelnut Brownies & Almond Flour Cookies | Vasudha Viswanath | Dec. 12 | 6 - 8 p.m.

• Join my cookbook group here on Facebook and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

• Starting now and for the rest of the holiday season, I will mail you an autographed bookplate (it’s a sticker that will make your gift a signed copy) if you would like to gift a signed copy of The Vegetarian Reset to a loved one. I am also happy to mail it internationally but please allow enough time to get it by snail mail. I don’t brag often (or do I?), but this book makes a gorgeous gift and looks equally at home on your coffee table or dog-eared in your kitchen. It was the #1 new release in Vegetarian Cooking and Low Carb Diets on Amazon earlier this year, in addition to being on Glamour Magazine’s list AND Tasting Table’s list of best vegetarian cookbooks!

  🍏Respond to this email to request a bookplate, along with the name of the giftee and your address! Please note, you will have to buy the book yourself - you can use one of the links in the footer of this email or stop by your favorite bookstore.

  

  XOXO. See you next week!

What is socca? It is a simple chickpea-flour flatbread from the south of France that is incredibly versatile. As an aside, while there are many things to love about the French Riviera, for me, the accessibility and variety of vegetarian foods was a delightful discovery. Perhaps because of the proximity to Italy? Many restaurants have an interesting vegetarian section on their menu, something that can be hard to find in Paris.

Anyway, back to smoke alarms. As I tested this recipe for my cookbook back in 2021, I first tried baking the flatbread directly in the oven, drizzled liberally with olive oil. Unfortunately, baking at 400F was a little too much for the not so great olive oil I was using at the time. Within a few minutes, smoke had started to drift around the apartment and set off the alarm. Pure panic ensued, as my biggest worry was that it would wake up my 1.5 year old at the time. I ended up temporarily removing the alarm (yes I also turned off the oven and doused the wretched flatbread with water. The alarm went back in the next day and we are all doing fine :)).

The next time I tried the recipe, I decided to cook it on the stovetop first and then transfer to the oven for broiling. And thus you get this final hazard-free recipe. Also, I learned to use a good quality extra-virgin olive oil for cooking - I like California Ranch and use it for most of my sautéing and baking, while reserving higher quality olive oil like Brightland or Enzo for drizzling. For tips on choosing a good olive oil at the supermarket, see this post.

Here, my socca is paired with a somewhat unusual pizza sauce made of smoked eggplant (à la babaghanoush or baingan bharta). While you would traditionally cook the eggplant over a flame (if you have a gas burner - just line it with foil to make clean up easier), I found that doing it in my air-fryer was a lot less babysitting (thus helping me attend to my actual baby). The sauce is really versatile and can be used for pasta too - think Indian-style pasta alla Norma.

Please don’t cancel me for suggesting pizza from scratch during back to school season. To save time, you can use the Banza chickpea crust which is pretty good and tastes similar, or a lower carb cauliflower crust.

But first, dinner. I’m working on a dinner meal plan offering for 2024 and would love love love to learn how you think about dinner in your home. One pot and one pan recipes, grain bowls, pasta and salads. Easy to find ingredients. Simple enough for weeknights but special enough for weekends. And always v8wellified - a strong emphasis on flavor, protein and fiber and light on starch. Sound like something you need in your life ? Fill out this 10-question survey to help me help you. And a HUGE thank you to the dozens of you that already sent me your feedback.

Socca Pizza

Ingredients

SOCCA BATTER

• 1 cup/120g chickpea flour

• 1 tsp dried oregano

• ½ tsp fine sea salt

• 11/2 cups/360ml warm water

• 1/2 Tbsp olive oil

SMOKED EGGPLANT SAUCE

• 1 large eggplant/aubergine (1 lb 3 oz/550g)

• 3–4 cloves garlic, sliced thinly lengthwise

• 1 Indian green chile, or jalapeño or Thai chile, chopped

• 1/2 tsp+1 tsp olive oil, divided

• ½ cup/80g chopped onion

• 1 tsp ground cumin

• ¾ tsp fine sea salt

PIZZA

• 1 Tbsp olive oil

• ½ cup/56g fresh mozzarella, thinly sliced

• 1 small jalapeño pepper, sliced and seeded to adjust spice level to taste

• 2 Tbsp finely chopped fresh Italian parsley

Directions

• Mix the flour, oregano, and salt in a bowl. Whisk in the warm

  water gradually, smoothing out any lumps. Add the olive oil and mix well. Allow to sit for at least 30 minutes, or up to 4 hours.

• While the batter is resting, preheat an air fryer to 400°F/200°C or the oven to 450°F/230°C. Cut 6–8 slits in the eggplant with a knife, and stuff them with the garlic cloves and green chile. Brush the eggplant with 1/2 teaspoon of oil. Air fry for 20 minutes, turning halfway, or bake for 30–40 minutes, turning halfway. The eggplant should be charred and oozing out liquid, with the skin peeling off in

  spots. Let cool. You can also do this faster on the stovetop if you have a gas burner - line the base with foil for easier clean up. Peel back the skin, scoop out the flesh, and mash it with a fork. Any liquid can be mixed into the mashed eggplant.

• Heat the remaining 1 teaspoon of oil in a medium sauté pan over medium-high heat. Add the onions and cook, stirring occasionally, until lightly caramelized, about 5 minutes. Turn the heat down to medium, add the mashed eggplant, cumin, and salt, and cook for 4–5 minutes more. Set aside.

• Preheat the broiler. Heat a large (12 in/30 cm) oven-safe skillet over medium-high heat and add the oil when the pan is hot. Stir the batter and pour it into the skillet. Cook for 6–8 minutes, until the bottom is golden brown and the top is dry. Turn off the stove. Spread the eggplant sauce over the crust, then top with the mozzarella and jalapeño. Broil for 2–3 minutes, or until the cheese melts and the sides get crispy. Garnish with the parsley, slice, and serve.

Cooking Notes

If you don’t have an oven-safe skillet, you can skip the broiling—just add a little extra oil to the pan in Step 4 to get the flatbread crispier, and cook the pizza for a few minutes after adding the toppings to melt the cheese. (If you have a lid for the skillet, cook the pizza with the lid closed).

To Veganize

Use your favorite non-dairy cheese or nutritional yeast, or simply skip the cheese and relish the eggplant sauce on its own.

Nutritional info: For 2 slices [1/3 pizza]

PS: Did you know all the recipes in my cookbook come with nutritional facts?

Cue up your September grocery shopping list! Summer produce is still out there but not for long..

More seasonal recipe inspiration:

• My air-fryer Marinara - the base recipe for the Roasted Red Pepper and Tomato Soup (page 109 of The Vegetarian Reset)

• Tomato/Pepper/Eggplant Confit

• Bottle up grape jelly or make PBJ Sandwich Cookies (page 180 of The Vegetarian Reset)

• Saag Lasagna (page 62 of The Vegetarian Reset)

• Feta Pasta (page 79 of The Vegetarian Reset)

Cookbook News

• I’m excited to partner with the Phipps Conservatory in Pittsburgh to teach an exclusive cooking series from The Vegetarian Reset! These are virtual cooking classes so anyone can sign up. The first class is on October 17, 6-8pm and we’ll be making a couple of Indian recipes to kick off the festive season. See the full schedule and sign up below!

  The Vegetarian Reset: Plant Forward Recipes from Around the World | Vasudha Viswanath 

  • Navratri & Diwali Special: Cucumber Papdi Chaat & Sundal | Vasudha Viswanath | Oct. 17 | 6 - 8 p.m. [Rescheduled from 11 a.m. – 1 p.m.]

  • Thanksgiving Special: Vegetarian Shepherd's Pie | Vasudha Viswanath | Nov. 14 | 6 - 8 p.m. [Rescheduled from 11 a.m. – 1 p.m.]

  • Gluten Free Baking: Hazelnut Brownies & Almond Flour Cookies | Vasudha Viswanath | Dec. 12 | 6 - 8 p.m. [Rescheduled from 11 a.m. – 1 p.m.]

• I was honored to be on Dr. Michael Roizen’s podcast, (Chief Wellness Officer at the Cleveland Clinic), and even more honored that he tried 4 recipes from my cookbook! Listen to the episode here.

• Join my cookbook group here on Facebook and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

  ---

New to We Ate Well? (Hi!!) - here’s what you missed this summer:

• Spicy Coriander Tofu

• Avocado Pasta

• Panzanella with Ezekiel Croutons

• High-protein Bhel Puri

• Spicy Carrot and Peanut Burgers from Lukas Volger

In the US, most brands tend to overdo the beans - there are few things more unappetizing than a dry black bean patty; or they have the right intentions with vegetables, but no sense of flavoring! The Trader Joe’s Vegetable Masala Burger is probably the best on shelves (no surprises here - you gotta draw inspiration from India), and the Dr. Praeger’s California veggie burger is quite good as well.

Into this veggie burger desert comes with the second edition of Veggie Burgers Every Which Way (thanks to for the recommendation!). Just flipping through the book got me excited - here were an array of exciting possibilities and combinations that didn’t skimp on flavor and were not trying to be fake meat when they grew up. You’ll get multiple options in every category - beans and grains, tofu and tempeh, and my favorite - vegetables, along with sides and condiments. I’ve made these Spicy Carrot and Peanut Burgers twice and they are addictive. I’ve also got my eye on the Curried Eggplant + Tomato Burgers and the Red Lentil + Celeriac for the winter.

Spicy Carrot and Peanut Burgers

(Adapted with permission from Veggie Burgers Every Which Way, 2nd Edition, by Lukas Volger. Published by The Experiment)

Makes 4 [6-inch] patties or 6-8 smaller ones

Ingredients

Pantry

• 1 Tbsp + 2 Tbsp olive oil, more if needed

• 1 tsp salt

• 2 Tbsp natural peanut butter (unsweetened and unsalted)

• 1/2 cup/30g panko breadcrumbs - I made my own by pulsing a slice of Ezekiel Bread to crumbs and then dry toasting the crumbs in the air-fryer at 300F/150C for about 5 minutes. You can also use gluten-free breadcrumbs.

Spices

• 1 tsp ground coriander

• 3/4 tsp ground turmeric

• 1/2 tsp ground cinnamon - the cinnamon stands out in this recipe in a good way but feel free to use less

Dairy/Eggs

• 1 egg

• Vegan option: 28g mashed potato plus 1 tsp potato starch or cornstarch

• PS: I tried both options and they turned out great. I’d like to try using chickpea flour as a binder next time.

Produce

• 4 thinly sliced scallions or 1/4 large onion, diced

• 1 Tbsp minced garlic (about 3 medium cloves)

• 1 Tbsp grated ginger

• 1 serrano pepper or jalapeno, thinly sliced and seeded to taste

• 4 cups/360g grated carrots (~8 medium carrots) - the second time I made this recipe I didn’t have enough carrots so I used some thinly sliced red bell pepper to make up the difference. I think other grated veggies would work too - eg, daikon radish or beets

• Zest of 1 lime or lemon and juice of 1/2, more juice if needed

• 1/4 cup/15g chopped fresh cilantro

Directions

• Heat a large frying pan for which you have a lid, over medium heat. When hot, add one Tbsp olive oil and scallions or onions. Cook, stirring, until softened, about 2 minutes. Add the garlic, ginger and chiles and stir until fragrant, about 30 seconds. Add the carrots, salt and all the spices and give it a good mix. Cover and cook for 6-8 minutes or until carrots have softened. Let cool.

• In a separate large bowl, whisk together the egg (or mashed potato+starch), peanut butter, lime juice and zest. (For the vegan option, I diluted the peanut butter with the lime juice first and then added in the mashed potato - it’s less ‘whisking’ and more mixing.)

• Add the carrot mixture and cilantro into the bowl and mix well to incorporate. Stir in the breadcrumbs and let sit for about 10 minutes to soak up some of the moisture. Shape into patties to the size desired - you will get 4 large or 6-8 smaller ones.

• To make the burgers, heat the same pan over medium heat. Add the remaining 2 Tbsp oil (or 1 Tbsp at a time if working in batches). When hot, place the patties gently into the pan without over-crowding, working in batches if needed. Cook until brown and crisp on the bottom, 5-7 minutes, then flip carefully and cook the other side. (I’m going to try this step in the air-fryer next time, after mixing in the oil within the patties).

I served these as a burger salad over greens, cucumber and tomato the first time. The second time it was a pita burger with greens, hummus, Greek yogurt and harissa. So good!

If you enjoyed this recipe and want to add more veggie burgers to your rotation, check out the book on Amazon here and Bookshop.org here. Get a recipe for a special stone fruit salad here and don’t forget to subscribe to Lukas’s newsletter Family Friend by Lukas Volger .

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Resistant Starch Fries

Did you know that there was a lower-glycemic way to enjoy your French fries? Cook and cool potatoes for several hours (ideally overnight) and reheat to serve. Potatoes served this way build up resistant starch that functions like fiber in your body. This technique also applies to white rice, oats, raw bananas and other foods.

There are 2 ways to do this when it comes to fries - either cool the finished fries and give them a quick air-fry before serving, or blanch the cut potatoes for a few minutes, rinse and chill before air-frying or baking.

For those of you who will not accept any potato substitutes, this is a great way to have your potatoes and eat them too. For those that might enjoy other stand-in veggies, I suggest the Jicama Fries from The Vegetarian Reset (page 161)

Directions

• Cut your potatoes about 3 inches/7.5cm long and 1/2 inch/1.5cm wide.

• Method 1 - Rinse in cold water and pat dry. Toss with a little olive oil, ground turmeric, fine sea salt and cracked black pepper. Air-fry for 10 minutes at 400F/200C, tossing every 2-3 minutes. Refrigerate 4-5 hours or overnight. To reheat, air-fry for 1-2 minutes at 400F/200C [Oven: 450F/225C for 15 mins].

• Method 2 - Add the cut potatoes to a pot of boiling water, and cook for 3-5 minutes or until they’re softened just a touch. Rinse with cold water and refrigerate 4-5 hours or overnight. When ready to serve, toss with a little olive oil, ground turmeric, fine sea salt and cracked black pepper. Air-fry for 10 minutes at 400F/200C [Oven: 450F/225C for 15 mins], tossing every 2-3 minutes.

Gobble Gobble

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I hope these recipes make their way into your end-of-summer plans! I will be back after Labor day with more good things. Wishing you good times, good eats and good weather! XOXO

PS: Thank you to all those who filled out my meal plan survey! I’m obsessing over your suggestions as I develop these recipes for January. If you missed last week’s post and want in on weeknight-friendly dinner recipes like this grilled paneer, pepper and eggplant salad, please take this short survey by clicking the button below (just 10 questions).

Meal Plan Survey

Sorry if all this was gibberish to those who don’t follow Bollywood - I am a sucker for feel-good dramas (think Crash Landing On You) and this movie hit every spot. Go for Alia, stay for Ranvir.

In the spirit of Bollywood, today I offer you this high-protein chaat recipe that’s every bit as deliciously extra as this movie. Bhel Puri is an Indian street food dish usually made with puffed rice, potatoes, flour-based crisps, peanuts and tossed with tangy chutneys. It gets v8well-ified here with puffed quinoa, a rainbow of chopped veggies, and tofu for protein. Not a tofu person? Paneer, chickpeas or even diced egg whites would work well in this recipe.

High-protein (15-20g per serving), vegan, gluten-free and chockful of fiber from 10+ plants? Sign me up! Yes, there are a few separate pieces to this puzzle but I promise you they are all simple and the results are well worth it.

But first, dinner. I’m obsessed with dinner. Seasonal, craveable, produce-forward, high-protein recipes. Simple enough for weeknights, special enough for weekends. Meals that you’ll want on repeat.

I’m toying with the idea of starting a dinner-meal-plan series here on Substack and need you to weigh in!

If this sounds like something you want in your life ASAP and would like this content to serve you better, please take this short survey by clicking the button below (just 10 questions).

Dinner Plan Survey

Bhel Puri

Serves 2-3 as a main, 4-6 as a side or appetizer

Ingredients

• 1 Tbsp. + 1 tsp olive oil

• 8oz. firm or extra firm tofu

• 5 oz./140g sweet corn, fresh or frozen (about 1 medium ear of corn - steamed or boiled if using fresh)

• 1.5 oz./42g raw peanuts such as these (or sub roasted unsalted peanuts)

• 1 tsp. avocado oil or olive oil (plus more as needed if roasting peanuts on stovetop)

• 5 oz./140g shredded carrots (1-2 large carrots)

• 1 large English hothouse cucumber or 3 Persian cucumbers (11 oz./300g), finely diced

• 1/2 medium avocado, finely diced

• 1-2 finely diced Indian green chiles, or 1 jalapeno, to taste

• 2/3 cup/120g finely chopped tomatoes (plum or Roma)

• 1/3 cup/55g finely chopped red onion

• 1/4 cup finely chopped fresh cilantro/coriander

• 2 Tbsp. tamarind-date chutney, such as Swad

• 2 Tbsp. fresh coriander chutney, such as Swad

• Salt to taste

• 1 cup/60g puffed quinoa, such as this one

Directions

• Pat the tofu dry with a paper towel and slice it cross-wise into 4 rectangular pieces, about 1/2 inch thick.

• Heat a medium skillet over medium-high heat. When hot, add 1 Tbsp olive oil and tofu slices. Fry undisturbed until you see the bottoms brown visibly. Flip the tofu gently using tongs or a thin spatula and brown the other side. Transfer to a plate lined with paper towels and let cool. [If using paneer, you can do the same. Skip this step if using cooked chickpeas or egg whites].

• In the same pan over medium heat, add 1 tsp olive oil and the corn. Sauté for about 5 minutes or until dry and brown in spots. Transfer to a large salad bowl and let cool.

• Toss the raw peanuts in 1 tsp avocado oil. Air-fry at 325F/160C for 6 minutes, tossing every 2 minutes, until deep brown. You can also do this in the same pan on the stovetop over low heat for 10-15 minutes, stirring often, but you may need a tad more oil. Skip this step if using roasted nuts. Let cool.

• Dice the tofu into 1/2-inch cubes and add to the salad bowl.

• Add the remaining chopped ingredients to the bowl - carrots, cucumbers, tomato, onion, avocado, cilantro, chiles and the cooled peanuts. Add the coriander and tamarind chutneys and toss well. Taste and add salt or more chutney per taste. Let the flavors soak into the tofu for 15-20 minutes.

• Add the puffed quinoa just prior to eating and toss.

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If you liked this recipe, you’ll love the others in my high-protein chaat lineup. Try the Cucumber Papdi Chaat from my cookbook (page 84), Brussels Sprout Chaat and Sweet Potato and Edamame Chaat.

In other news, while I'm still eating my weight in berries, mid-summer produce is truly the best of both worlds. Here come luscious tomatoes and stone fruit, juicy sweet corn, crisp cucumbers and eggcellent eggplants. Grocery shopping list, check!

PS: I’m on a bi-weekly publishing schedule this summer to get some time with family and friends. Wishing you good times and good eats, XOXO

Thank you for reading We Ate Well — your support allows me to keep doing this work.

If you enjoy this newsletter, it would mean the world to me if you invited friends to subscribe and read with us. If you refer friends, you will receive benefits that give you special access to We Ate Well.

How to participate

1. Share We Ate Well. When you use the referral link below, or the “Share” button on any post, you'll get credit for any new subscribers. Simply send the link in a text, email, or share it on social media with friends.

Refer a friend

2. Earn benefits. When more friends use your referral link to subscribe, you’ll receive special benefits.

• Get a copy of my Vegetarian Protein Cheat-Sheet for 5 referrals

• Get a copy of The Vegetarian Reset for 10 referrals

• Get a 30 minute zoom 1-1 with me, going over low-carb cooking tips for 20 referrals

  ---

Get your copy of The Vegetarian Reset now!

Amazon | Barnes & Noble | Bookshop.org | UK | AUS | CAN | Europe | India

If you can’t find Ezekiel, I recommend a dark rye sourdough or an artisan whole grain loaf from your local bakery.

Panzanella with Ezekiel Croutons

Serves 2-3 as a main, 4-6 as a side

Ingredients

• Croutons from Ezekiel Bread:

  • 3 slices/200g Ezekiel Bread, diced into 1-inch cubes

  • 1½ Tbsp. avocado oil

  • ¼ tsp. garlic powder

  • ⅓ tsp. salt

  • ¼ tsp. dried oregano

  • ¼ tsp. cracked black pepper

  • Avocado oil spray or other cooking spray

• 3 ripe medium tomatoes (11 oz./300g), diced into 1-inch cubes

• 1 large red bell pepper (8 oz./200g), diced into 1-inch cubes

• 1 large yellow bell pepper (8 oz./200g), diced into 1-inch cubes

• 1 English or 3 baby cucumber (11 oz./300g), diced into 1-inch cubes

• 1 small red onion (4 oz./110g), diced into 1-inch cubes

• 15-20 fresh basil leaves, sliced into ribbons

• 4 Tbsp. olive oil

• 3 Tbsp. champagne vinegar or red wine vinegar

• ½ tsp. Dijon mustard

• 1 small clove garlic, minced

• ½ tsp. kosher salt

• ¼ tsp. cracked black pepper

Directions

Step 1. Preheat the air fryer to 400°F/200°C or oven to 450°F/230°C. 

Step 2. To make the croutons, whisk together avocado oil, salt, pepper, garlic powder, and oregano in a bowl. Slice zucchini bread into 1-inch/2.5cm cubes and mix with the oil and spices. Spray with avocado oil, as needed. Air fry for 2–3 minutes, checking at 2 minutes, or bake for 6–8 minutes, turning halfway through and checking at 6 minutes, until golden brown and crisp.

Step 3. To make the dressing, whisk together olive oil, vinegar, mustard, garlic, salt and pepper.

Step 4. In a large bowl, combine all diced vegetables and basil. Add the croutons, pour the dressing over them and mix well. Chill at least 2 hours prior to serving.

Cooking Notes

• Add mozzarella balls or slices for extra protein. Cubed feta is also a great choice.

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PS: While we’re on the topic of bread, I tried Einkorn all-purpose flour (from Whole Foods) this week in a simple white cake recipe and loved it! Einkorn is a variety of ancient wheat with a lower (i.e., normal) gluten content that has not been hybridized and is tolerated well by those with gluten (and often glyphosate) sensitivities. The cake turned out hearty but not too dense, with a rich nutty flavor you simply cannot get from regular all-purpose flour. Highly recommend - it’s going to make its way into my toddler’s pancakes as well and I looking forward to trying their whole wheat flour.

PPS: I’m moving to a bi-weekly publishing schedule this summer to get some time with family and friends. Wishing you good times and good eats, XOXO

Thank you for reading We Ate Well — your support allows me to keep doing this work.

If you enjoy We Ate Well, it would mean the world to me if you invited friends to subscribe and read with us. If you refer friends, you will receive benefits that give you special access to We Ate Well.

How to participate

1. Share We Ate Well. When you use the referral link below, or the “Share” button on any post, you'll get credit for any new subscribers. Simply send the link in a text, email, or share it on social media with friends.

Refer a friend

2. Earn benefits. When more friends use your referral link to subscribe, you’ll receive special benefits.

• Get a copy of my Vegetarian Protein Cheat-Sheet for 5 referrals

• Get a copy of The Vegetarian Reset for 10 referrals

• Get a 30 minute zoom 1-1 with me, going over low-carb cooking tips for 20 referrals

To learn more, check out Substack’s FAQ.

What this recipe also delivers is 17 grams of fiber per serving, getting you well on your way to hitting your RDA of fiber (20-35g per day, varies by age and gender). Most people on a standard Western diet of refined rice, maize and wheat don’t even get close to this number. And unless you’ve been living under a rock, you know that fiber is what feeds the “good” bacteria in your microbiome, which is like this whole other organ we are only just beginning to understand. It appears to be be connected to and may potentially even drive everything from moods to cravings to weight gain and whatever lies between.

This recipe has fiber from seasonal produce like zucchini and avocado and is supplemented with black beans. A few slivers of late summer corn would also make a fantastic addition to this dish.

But first - introducing subscriber referral benefits!

Thank you for reading We Ate Well — your support allows me to keep doing this work.

If you enjoy We Ate Well, it would mean the world to me if you invited friends to subscribe and read with us. If you refer friends, you will receive benefits that give you special access to We Ate Well.

How to participate

1. Share We Ate Well. When you use the referral link below, or the “Share” button on any post, you'll get credit for any new subscribers. Simply send the link in a text, email, or share it on social media with friends.

Refer a friend

2. Earn benefits. When more friends use your referral link to subscribe, you’ll receive special benefits.

• Get a copy of my Vegetarian Protein Cheat-Sheet for 5 referrals

• Get a copy of The Vegetarian Reset for 10 referrals

• Get a 30 minute zoom 1-1 with me, going over low-carb cooking tips for 20 referrals

Visit the leaderboard

To learn more, check out Substack’s FAQ.

Thank you for helping get the word out about We Ate Well!

Avocado Pasta

(reprinted from The Vegetarian Reset, The Collective Book Studio, January 2023)

Serves 2

Ingredients

• 2 medium zucchini/courgettes (14 oz/400g total)

• Salt, for sprinkling

• Pico De Gallo

  • 1 medium plum or Roma tomato (4 oz/110g), finely chopped

  • 2 Tbsp finely chopped onion

  • 2 Tbsp finely chopped cilantro/fresh coriander

  • 1 Tbsp lemon juice

  • ½ tsp fine sea salt

• Avocado sauce

  • 1 medium avocado (7 oz/200g), scooped

  • ¼ cup/40g roughly chopped onion

  • 1 small jalapeño pepper (see cooking notes)

  • 1 small bunch cilantro/fresh coriander (1 oz/25g)

  • 2 cloves garlic

  • 2 Tbsp lemon juice

  • ½ tsp salt

• ½ can black beans (7 oz/200g), rinsed (see notes)

Directions

• Step 1. Spiralize the zucchini into the desired size (I like spaghetti-size noodles for this pasta). Place in a colander over a bowl, salt lightly, and let sit for 15–20 minutes to draw out the moisture. Alternatively, if you prefer an al dente texture, skip this step and spiralize right before serving to avoid having the noodles sit too long.

• Step 2. Mix all the ingredients for the pico de gallo in a bowl and refrigerate.

• Step 3. Blend all the ingredients for the avocado sauce in a food processor or blender until smooth, adding 1–2 tablespoons water if needed.

• Step 4. Pat the zucchini noodles dry with a paper napkin. Add the black beans and avocado sauce and toss to combine.

• Step 5. Garnish with pico de gallo and serve.

Notes

If making your own black beans, use ¼ cup/40g dried beans. For a less spicy sauce, seed the jalapeño before adding it to the blender.

Store the avocado sauce refrigerated in an airtight container for up to 2 days. Squeezing a lemon over the top will help reduce oxidation and keep the top layer from turning brown. If it bothers you, you can also simply skim off the top layer to reveal fresher-looking sauce below.

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Cookbook News

I am so thrilled and honored to have been a guest on the wonderful Everything Cookbooks podcast. I chatted with and Kate Leahy about how I navigated the publishing world as a complete outsider, pivoting from my career in finance. While I initially intended to self-publish my cookbook, I ended up finding a hybrid publisher towards the end and doing a deal. It was quite the journey. They asked the most thoughtful questions, and when I just listened to the episode, I actually felt rather teary because it so beautifully documented the last couple of years, which have probably been the most defining years of my life so far. I hope the episode helps some of you who might want to write a cookbook (or any book) some day.

Listen to the episode here.

PS: I’m moving to a bi-weekly publishing schedule this summer to get some time with family and friends. Wishing you good times and good eats, XOXO

I promised the good folks at the Yondu Culinary Studio that I would use their magical fermented seasoning in a recipe - and boy, is this one good! The spicy coriander-ginger sauce that forms the base of this recipe originally became an obsession of mine when I watched Season 1 of ‘s Taste the Nation a few years ago. In the episode on Indian cooking called “Don’t Mind If I Dosa” - Madhur Jaffrey cooked chicken in this sauce and left my mouth watering. I tried a few different versions (as they didn’t spell out the exact recipe) on cauliflower instead but it wasn’t quite right. Until, drumroll.. I got to meet Madhur Jaffrey herself at a fundraiser for my favorite charity SACSS in NYC.

In a true fangirl moment, I bid on a signed copy of her An Invitation to Indian Cooking at the auction. And voila, the book has this exact recipe, with cauliflower, no less! It’s called Cauliflower with ginger and Chinese parsley (coriander or cilantro) in the book. My puzzle was finally solved.

In this dish, I adapt that sauce with a few tweaks (including a truckload of caramelized onions) to use with tofu to produce a manchurian-esque version that will be nothing less than addictive.

Speaking of tofu, I have come to dread both the process of pressing it and chewing the result (see my recipe for Turmeric and Black Pepper Tofu from last year where I had my aha moment!)

Now I feel vindicated, because in Maggie Zhu’s Chinese Homestyle, she addresses this burning question - To Press or Not to Press Tofu? Growing up in China where tofu was a common ingredient at dinner, she has never seen her mother or grandmother press it. Perfectly logical, she asks (and I paraphrase) - what is the point of having soft, firm, and extra-firm textures of tofu if you simply press the moisture out of everything to yield the same result? Let us celebrate texture! I have adapted the technique from her book of a quick marination and then pan-frying the tofu to get the perfect texture for this recipe. You can use either firm, extra-firm or super-firm tofu, depending on how you like it.

I use the Yondu seasoning in this recipe. It is a savory fermented sauce made of fermented soybeans and concentrated vegetable broth from 8 different vegetables. Use it simply in place of salt to add a depth of flavor to any dish - soups, stir-fries, and so on.

To substitute, use 1/2 tsp fine sea salt + 1 tablespoon warm water for every tablespoon of Yondu. You can also add a tablespoon of tamari or soy sauce to the sauce in Step 4.

Spicy Coriander Tofu with Caramelized Onions

Serves 2

Ingredients

• 1 [14oz/400g] block of firm, extra-firm or super-firm tofu

• 2 tsp cornstarch

• 2 Tbsp + 2 Tbsp Yondu, divided

• 3 Tbsp extra-virgin olive oil, divided

• 1.25 cups/200g finely diced onions

• 2 tsp finely grated ginger (I used a zester)

• 2 tsp grated or minced garlic

• 1 Indian green chili, diced (or jalapeno or Thai chile)

• 1 cup packed finely chopped coriander/cilantro (about 2 medium bunches - when in doubt use more)

• 2 tsp ground coriander

• 1 tsp ground cumin

• 1 tsp garam masala

• 1/2 tsp turmeric

• 1/4 tsp freshly ground black pepper

• 1.5 Tbsp lemon juice

Directions

• Step 1 - Pat the tofu dry with paper towels and slice into 1-inch cubes. I got 32 cubes from my block, slicing into halves recursively. Alternatively, slice crosswise into 8 rectangles roughly 3/4th-inch thick.

• Step 2 - Make a slurry out of 2 Tbsp Yondu (or water if not using Yondu) and 2 tsp cornstarch by mixing them together with a spoon until you get a smooth paste. Gently toss the tofu with your hands, taking care not to break the pieces in the slurry, to coat all the sides. I usually just dip each piece and make sure to get all the sides. Let sit for 10 minutes (you can use this time to chop the cilantro and onions if you haven’t already).

• Step 3 - Heat a medium (10-inch) skillet over medium-high heat. When hot, add 1 tablespoon olive oil. Carefully transfer the tofu to the pan, using tongs if you have them. They should sizzle as they hit the pan. Fry undisturbed until visibly browned on the bottom (about 5 minutes), then turn each cube to brown on the other sides (I usually don’t have the patience to crisp all the sides equally and try to wrap this up in 20 minutes total). Transfer the crispy tofu to a plate lined with paper towels to absorb excess oil.

• Step 4 - In the same skillet over medium heat, add the remaining 2 tablespoons of olive oil. When hot, add the onions and cook, stirring often, until golden-brown, about 10 minutes. Add ginger, garlic and fry for 30 seconds. Add the turmeric, cumin, coriander, garam masala and black pepper and give it a quick stir. Add the remaining 2 Tbsp Yondu, cilantro, chiles, lemon juice and cook, stirring, until well incorporated and the sauce is thick, about a minute or two.

• Step 5 - Add the tofu and toss to coat the cubes in the sauce. Cook until heated throughout.

Serve over the cauliflower jeera ‘rice’ from The Vegetarian Reset (page 41) for a low-carb meal, or with the whole grains of your choice. I would add a dollop of Greek yogurt or this raita to amp up the protein to ~30g per serving.

v8well Good Things

• To eat

  • The produce gods are showering us with good things with June - it is so hard to pick for this list!

• To listen - This conversation between and Dr. David Katz on the podcast Food with Mark Bittman eloquently addresses the inherent conflict (that shouldn’t exist) between body positivity and health, and of course, Ozempic.

• To read - I’m a big fan of the Glucose Goddess and just got her new book, The Glucose Goddess Method, wherein she “moves in with you” to build a routine of habits to stabilize your blood sugar. These include eating a savory breakfast with lots of protein (recipes included), adding a veggie appetizer for every meal (count me in) and some fun mocktails with apple cider vinegar. I’m giving away a copy - details below!

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  Get your copy of The Vegetarian Reset now!

  Amazon (20% off) | Barnes & Noble | Bookshop.org | UK | AUS | CAN | Europe | India

  And if you already have it -

  • Join my cookbook group here on Facebook and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

  • Write an honest review for The Vegetarian Reset on Amazon or Goodreads and I’ll send you a copy of The Glucose Goddess Method! (US/UK/AUS/CAN only - subject to availability). Reply to this email to send a screenshot of your submission and claim your book.

    ---

PS: I’m moving to a bi-weekly publishing schedule this summer to get some time with family. Being a people-pleaser, you can be sure that each newsletter will be even more packed than usual! XO

My friend, who writes , published a cookbook this January of the same name. An ob-gyn who retired from medicine to pursue a culinary career, Dr. Fenn became focused on cooking to help prevent cognitive decline when her mother was diagnosed with Alzheimer’s in 2015. She launched Brain Health Kitchen the same year and since then has specialized and instructed many in the MIND diet (a mashup of the Mediterranean and DASH diets). It identifies and encourages the consumption of the 10 food groups that that benefit brain function the most - berries, leafy, greens, vegetables, fish and seafood, whole grains, nuts and seeds, poultry, beans and legumes, and olive oil. Her cookbook follows the same framework.

I feel lucky to have made her acquaintance through Substack and even got to meet her during her book tour!

Between her solid research and passion for making incredible food, this cookbook is a no-brainer (sorry, had to!) for those of us who care about protecting our brains or might be caring for loved ones with dementia.

While there are dozens of recipes that I have bookmarked to cook through, Dr. Fenn kindly agreed to let me share this one with my audience. Strawberries and vanilla creme fraiche are my favorite dessert to have in the summer and this recipe takes it up several notches by roasting the strawberries first and bringing out a depth of flavor that’s enhanced by the balsamic vinegar. And for those of us that might be trying to eat a little less dairy, the cashew cream is indeed almost instant and impossibly delicious. I have made this several times and often just roast the strawberries in my air-fryer for 15 minutes at 325F when I don’t plan ahead for dinnertime and they turn out beautifully. I hope you try and enjoy it - it’s an excellent dessert for summer hosting outdoors as well. And please check out the cookbook - it is brilliant (and I’m giving away a copy - details at the bottom)!

Roasted Strawberries with Almost Instant Cashew Cream

Excerpted from The Brain Health Kitchen by Annie Fenn (Artisan Books). Copyright © 2023. Photographs by Alexandra Grablewski.

While peak-of-summer strawberries are best simply eaten out of hand, this recipe makes good use of fresh strawberries wherever you can buy them—at the farm stand, your grocery store, or larger big-box stores. Roasting strawberries concentrates their flavor—going from raw to jammy and complex. Paired with vanilla-flecked cashew cream, the strawberries become a fancy dessert thanks to the contrast of sticky fruit with rich cream.

Serves 4 to 6

• 2 pounds (910 g) strawberries, quartered (about 4½ cups)

• 1 tablespoon extra-virgin olive oil

• 1 tablespoon balsamic vinegar

• ½ teaspoon kosher salt

• 2 teaspoons pure maple syrup

• 1¼ cups (300 ml) Almost Instant Cashew Cream (see below)

• ½ vanilla bean, split and scraped, or 1 teaspoon pure vanilla extract

• 2 tablespoons unhulled sesame seeds, black, white, or a mix

• 1 heaping tablespoon slivered fresh mint leaves, plus any flowers from the plant (optional)

1.      Preheat the oven to 350°F (180°C). Line a rimmed baking sheet with parchment paper.

2.      Toss the strawberries, oil, vinegar, salt, and 1 teaspoon of the maple syrup in a large bowl. Transfer to the prepared baking sheet and spread in a single layer. Roast for 35 to 40 minutes, until the juices are syrupy and run only slightly when the pan is tilted. While still warm, scrape the roasted strawberries and their juices into a bowl.

3.      Meanwhile, stir together the cashew cream, vanilla bean seeds, and the remaining 1 teaspoon maple syrup.

4.      To serve, divide the strawberries and cashew cream between shallow bowls. Top with the sesame seeds and mint.

Tip: The tiny white flowers of a mint plant are not only edible, they are delicious. Use them to garnish the finished dish, if you like.

Almost Instant Cashew Cream

Excerpted from The Brain Health Kitchen by Annie Fenn (Artisan Books). Copyright © 2023.

Cashew cream is a delicious swap for any dish that calls for full-fat cream. Cashews provide mostly brain-friendly monounsaturated fats, but with just enough of the saturated ones to blend up rich and creamy. With my “almost instant” method, making cream from cashews is also quick. Most nut creams call for a long soak before blending, but this version requires only fifteen minutes after bringing the nuts and water to a boil.

Cashew cream is a true secret weapon in your brain-healthy cooking. Add savory ingredients, like garlic and herbs, for a pasta sauce or the base for a cheese-less pizza. Dollop on soups and grain bowls and spread on sandwiches. Or, as an alternative to sweetened whipped cream, fold in vanilla and pure maple syrup instead. Add tahini and it becomes an easy dip for fruit or a stand-in for frangipane in a pear or apple tart.

A powerful blender yields the creamiest result. You can still get good results with a food processor or a standard blender by adding a few minutes to the blending time.

Makes 1¼ cups (295 ml)

• 1½ cups (210 g) raw, unsalted cashews

• 1 cup (240 ml) fresh water, plus up to ¼ cup (60 ml) more, if needed

• ¼ teaspoon kosher salt

Place the cashews in a small saucepan, add enough water to cover the nuts, and bring to a boil. Turn off the heat, cover, and let sit for 15 minutes. Drain, discarding the soaking water.

Transfer the cashews to a blender with the 1 cup (240 ml) fresh water and salt. Blend on low speed to make a thick paste. With the blender on medium speed, add more water 1 tablespoon at a time until the cashew mixture is the consistency of heavy cream. Increase the power to high
and blend until very creamy, about 1 minute.

Transfer the cashew cream to a bowl and cover tightly. To store, refrigerate in an airtight container for up to 5 days or freeze for up to 1 month.

Tip: If you want to soak the cashews instead of boiling them, combine them in a bowl with enough water to cover for at least 2 hours and up to 12 hours. Discard the soaking water and proceed with the recipe using fresh, room-temperature water.

v8well Good Things

• To eat

  • An air-fryer frittata? Sign me up. I haven’t tried it yet but fully intend to.

  • For mango season, here’s a unique spicy green mango pickle that is a family recipe.

• To read

  • There was an emergency meeting in Italy over a pasta crisis!

Cookbook news

• I’m so proud to say that The Vegetarian Reset was on another best cookbook list, this time, for beginners, from Tasting Table! To be featured on the same list as authors that I love and look up to such as Andrea Nguyen, Steven Satterfield and the late Raghavan Iyer (James Beard award winners no less!) is exhilarating and mighty humbling at the same time. Here's to delighting, enticing and inspiring more vegetable beginners in the times ahead! And yes, if you haven’t tried my paneer gnocchi, here’s another shout out :)

  

  

  

• EVENT reminder! To celebrate AAPI month, I am hosting a cooking and tasting event with Maggie Zhu of the wildly popular blog Omnivore’s Cookbook on June 2nd! Maggie’s new cookbook, Chinese Homestyle, is a scrumptious plant-based take on Chinese home cooking. This event will be held in downtown Manhattan at the Yondu Culinary Studio, near the Brooklyn Bridge.

  We will dish about our culinary journeys, Asian heritage, and what plant-based means to us. Most importantly, we will be cooking and serving bites from both cookbooks! What’s on the menu? I’ll be making my Avocado Toast with Vegan Zucchini Bread, Cucumber Papdi Chaat and Hazelnut Brownies. Maggie’s menu (fully vegan) will be posted soon. I hope this convinces you to come if you’re in the area. I’d love to meet you.

RSVP here

Get your copy of The Vegetarian Reset now!

Amazon (20% off) | Barnes & Noble | Bookshop.org | UK | AUS | CAN | Europe | India

If you already have my cookbook

• Join my cookbook group here on Facebook and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

• Write an honest review for The Vegetarian Reset on Amazon or Goodreads and I’ll send you a copy of The Brain Health Kitchen! (US/UK/AUS/CAN only - subject to availability). Reply to this email to send a screenshot of your submission and claim your book.

Last year in Mexico, I learnt to make a Tlayuda, which can be described loosely as a sort of Mexican pizza. Originally from Oaxaca, the base is a handmade corn tortilla. The vegetarian Tlayuda I ate at our resort had a black bean sauce, zucchini blossoms and Oaxacan cheese, along with white cabbage, avocado and cilantro. If you want to make that original version, head to this video.

My new take on this dish features the Chickpea Crepe from The Vegetarian Reset as the base, an addictive black bean sauce which is essentially a concentrated version of my Black Bean Soup, and shredded chayote. I finish it with avocado, radishes for color and cotija cheese.

What is chayote? It’s a type of summer squash, excellent when cooked or as I have recently discovered, raw. My dad is obsessed with it. You are likely to find it in Indian or Hispanic stores. I usually purchase mine from this online Indian grocery retailer.

Think of this recipe as a template and get creative with your toppings this summer. Personally, I can’t wait for fresh sweet corn to be out and about. Fajita-style veggies (bell peppers and onions) would also be amazing!

If you’re using the chickpea crepes, I would make the batter ahead of time (I’ve stored it in my fridge for weeks).

Chickpea Tlayuda (makes 4)

Ingredients

• 4 Chickpea Crepes from The Vegetarian Reset (page 18), or use a low carb tortilla, such as this Siete Foods Chickpea Tortilla

• Black Bean Sauce

  • 1 Tbsp olive oil

  • ½ cup diced onion (50g)

  • 1 bay leaf

  • 1/2 cup diced green bell pepper/capsicum (50g)

  • 1 small jalapeño pepper, diced and seeded to adjust spice level to taste

  • 1 small plum or Roma tomato (60g), diced

  • 1 Tbsp minced garlic

  • 1 tsp ground cumin

  • 1 tsp dried oregano

  • 1 tsp smoked paprika

  • 1 tsp fine sea salt

  • 1 (15-oz/400-g) can black beans, drained and rinsed

  • 1/2 cup/120ml water

• Other

  • 2 large chayote squashes, about 300g total, grated using the smaller holes of a box grater. (Or use cucumber)

  • Juice of one lime + zest, if desired

  • 1/4 tsp fine sea salt plus more to taste

  • 1/4 cup chopped cilantro/coriander, plus more for garnish

  • 2 tsp nigella seeds or sesame seeds

  • 4 small pink radishes, sliced thinly, optional

  • 1 avocado, sliced as desired

  • 1/4 cup/28g crumbled cotija cheese, or feta

  • Mexican hot sauce, such as this Siete Foods Jalapeno sauce, or Sriracha

Directions

Step 1 - Make the black bean sauce. Heat a medium saucepan over medium heat. When hot, add the olive oil, onion, and bay leaf and cook, stirring, until the onion is soft, about 5 minutes. Add the bell pepper and jalapeño, increase the heat to medium-high, and cook for 1–2 minutes. Add the tomato, garlic, cumin, oregano, paprika, and salt, reduce the heat to medium, and cook, stirring, until the tomatoes break down and start oozing, and the spices are fragrant, 3–4 minutes. Add 2–3 tablespoons of water to deglaze the pan if needed. Add 1/2 cup of water and simmer for about 15 minutes or until the water has mostly been absorbed. Remove the bay leaf and pulse with an immersion blender - I like it chunky so not too much.

Step 2 - Mix the shredded chayote, 1/4 cup cilantro, lime juice, 1/2 tsp salt and nigella seeds in a bowl and set aside.

Step 3 - Warm up the chickpea crepe or cook the tortilla per package directions.

Step 4 - Assemble the Tlayuda (Repeat 4x). Spread 1/4th of the black bean sauce over the crepe or tortilla. Sprinkle 1/4th of the prepared chayote over the black bean sauce. Dot with slices of radish, if using and 1/4 avocado. Garnish with cotija cheese and remaining cilantro.

Drizzle hot sauce and enjoy!

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v8well Good Things

• To eat

  • I made ‘s famous The Stew. It really is that good and will be on my list of go-to dinners for some time to come. Plus, I can’t get enough of her Home Movies, they’ve become my go-to for both inspiration and unwind.

  • For those who couldn’t get enough cottage cheese from last week, here are 12 more ideas from A Couple Cooks. Notable mentions: lasagna and pancakes.

  • Cucumber salad two ways is just what you need for May. This is my AAPI month post from last year where I showcase the versatility of the humble cucumber and the commonalities between cuisines with two simple but elegant salads - a Kosambari from South India and a Korean Smashed Cucumber Salad adapted from My Korean Kitchen.

• To read

  • For those interested in learning more about their gut microbiome and how it influences everything from your immunity to your mood, I highly recommend The Good Gut. It’s written by a pair of Stanford scientists who are pioneers in microbiota research. Oh, and they’re married to each other too.

  • Did you know what the white dots on strawberries really are?

    Thanks for reading We Ate Well! Subscribe for free to receive new posts and support my work.

Cookbook news

• EVENT alert! To celebrate AAPI month, I am hosting a cooking and tasting event + author chat with the amazing Maggie Zhu of the wildly popular blog Omnivore’s Cookbook on June 2nd! Maggie’s new cookbook, Chinese Homestyle, is a scrumptious plant-based take on Chinese home cooking. This event will be held in downtown Manhattan at the Yondu Culinary Studio, near the Brooklyn Bridge.

  We will dish about our culinary journeys, Asian heritage, and what plant-based means to us. Most importantly, we will be cooking and serving bites from both cookbooks!

  Signed copies of Chinese Homestyle and The Vegetarian Reset will be available for purchase at the venue, or can be reserved with your ticket (free admission if you purchase both books).

  This is my first public event for the book in NYC and I really hope some of you in the area can make it. I’d love to meet you. xoxo

  RSVP here

Gift a copy of The Vegetarian Reset for Mother’s day!

And cook one of these recipes for Mom to make it extra special. Reply to this email if you want a signed bookplate(sticker).

Amazon (20% off) | Barnes & Noble | Bookshop.org | UK | AUS | CAN | Europe | India

If you already have my cookbook

• Join my cookbook group here on Facebook and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

• Write an honest review for The Vegetarian Reset on Amazon or Goodreads and I’ll send you a copy of The Good Gut! (US/UK/AUS/CAN only - subject to availability). Reply to this email to send a screenshot of your submission and claim your book.

NOTE: If you’re a savory breakfast person, this post is probably not for you :) But I have 5 delicious savory smoothies in my cookbook that will add a protein punch to any meal, so scroll to the bottom to learn more!

A great smoothie has 3 non-negotiable components: Protein, Fat and Fiber. Carbs are optional but enjoyable and good when you stick to a portion size. Here’s how I think about them.

Components of a really great smoothie

Here’s a graphic representation I had fun making that hopefully gives you an idea of portion sizes to hit those macros. There are lots of nuances though, so keep reading!

PS: nutritional information as always provided on a best-efforts basis and intended to be a rough guide only.

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Non-negotiable ingredients

• Protein (30-40g) - A satiating and strength-building amount. A protein powder is the easiest way to do this, at least in part. I like grass-fed whey or pea protein, although others should be fine as well. And it’s probably the only place I like some low-glycemic sweeteners like stevia, erythritol or monk fruit, so I don’t have to add additional sweeteners. Try to find one without a ton of ingredients and additives. Vanilla protein is very versatile and pairs well with almost everything. Be sure to read the protein serving on the label so you know if you need 1 or 2 scoops.

  • If you’re not into protein supplements, Greek yogurt and cottage cheese are good hearty bases. You can do 1 cup of either (20g protein) and add on nuts, eggs, etc., to hit 30g.

  • If you’re vegan, try tofu (you’re gonna blend it anyway) or a high-protein plain yogurt.

  • In nature, protein usually comes paired with fat so if you use full fat Greek Yogurt or cottage cheese, remember that they will satisfy part of the fat requirement below (1 cup ~ 8g fat), or use non-fat versions for pure sources of protein. You can use eggs as well, they are about equal parts protein and fat. I love adding one raw egg into my smoothie - it sounds gross but it makes the texture light and frothy and you can’t taste it at all.

• Fat (15-20g) - Getting a good dose of healthy fat in first thing in the morning is so important! It will satiate you, balance your blood sugar and keep you from getting cravings. Nut-milk is a good option for pure fat, but I prefer to use whole nuts, nut butter or avocados because they come with the added benefit of fiber. Remember that nuts also come with a non-trivial amount of protein (6g per oz./28g) and fiber and rotate your nuts too - almonds, walnuts, cashews, pistachios are all great.

  • So are peanuts, although they’re not nuts but legumes.

  • Macadamias are great but they have slightly different macros and are mostly (good) fat.

  • For those that are allergic to nuts, sunflower seeds or butter are a good option.

• Fiber (5-10g) - Smoothies are an excellent opportunity to get some veggies in first thing in the morning without even thinking about it! If you haven’t tried frozen cauliflower rice in a smoothie, DO.IT.NOW. It makes the texture creamy and substantial while adding hardly any calories.

  • Other non-starchy vegetables work really well too - zucchini, spinach, kale, celery are all winners. Rotate, rotate, rotate and get lots of different plants into your diet, your microbiome will thank you later.

  • You can add on psyllium husk powder, acacia powder or inulin for a good source of soluble fiber.

  • Ground chia, flax and hemp seeds are also great sources of fiber (and non-trivial fat). Although in my humble opinion, seeds are better off in a chia pudding - they stick to the blender or smoothie cup in a pesky manner and make it harder to clean.

  • If you’re feeling adventurous, try cooked/canned chickpeas or white beans, but remember they will satisfy part of your carb limit.

  • If you’re not used to eating a lot of fiber, start lower and ramp up as your gut will probably need practice.

Optional ingredients

• Carbs (10-15g) - Fruit is best. Berries are a fantastic low-sugar, high-fiber option. Apples or pears are great too as they add plenty of fiber (please don’t peel them). Bananas add more sweetness but stick to 1/2 banana (pro-tip: freeze the other half for a banana ice cream smoothie the next day!).

  • Try melons, kiwis, whatever you like. Rotate and think seasonal. (In winter I use frozen organic berries. Citrus fruits in smoothies can be weird, think smoothie bowl instead). If you’re into sweeter tropical options like mango and pineapple, you might want to limit to 1/2 cup and err on the higher side of protein, fat and fiber to contain blood sugar spikes.

  • I’ve tried throwing in a tiny cooked beet (50g) into a berry smoothie and that works too, while making your smoothie pinker.

  • Sometimes, if I know I’m going to work out just before or after, I’ll add 1/4 cup of cooked steel-cut oats to my smoothie.

• Liquid - I like water. You can also use nut milk but remember it adds to the fat content. Soymilk is also a decent option. Whole milk has more carbs (and fat) so factor that in. I’m not a fan of oat milk (pure starch). Pro-tip: add kefir or buttermilk to get some probiotic goodness your way (also adds carbs and fat).

• Ice, Ice, Baby (or if you use frozen veggies and fruit you don’t need any)

• Zing - Ginger, helps with digestion. Works well in some smoothies.

• Sweetener - 1 date, 1 tsp maple syrup or honey, pinch of monkfruit, stevia or erythritol. If you’re using dates, maple syrup or honey, they’ll count towards your carbs. Don’t go overboard here and undo all the good!

Tools

• I like the Ninja compact for personal smoothies, and the Vitamix when I making them for more than one. I’ve also heard good things about the NutriBullet.

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Recipe ideas

As we enter fresh berry season, here’s a recipe for a berry smoothie that you can think of as a template to mix and match ingredients.

Other ideas

• Banana + cottage cheese + nuts + kale

• Apple + ginger + mint + avocado + celery + cauli rice (my husband’s recipe! inspired by a juice from a local store)

• 2 small squares 80% dark chocolate + peanut butter + blueberries + psyllium husk

Always, always, remember to chew because digestion begins in the mouth! Drink it slowly - imagine the time it would take you to eat the same ingredients in a smoothie bowl (or you could just create a smoothie bowl instead).

I hope this post gave you a ton of ideas and a template to work with! What are your favorite smoothies? Comment below or feel free to ask questions.

What are your favorite sources of protein?

It is challenging to get 100g protein in a day from whole foods on a vegetarian diet - you would have to eat an awful lot of food. Or use the same 2-3 sources of concentrated protein every day, which doesn’t work for me as I get bored easily. That’s why I supplement with a protein smoothie in the morning to get a strong start to the day.

For lunch and dinner, I love mixing and matching my sources of protein from both plant and animal sources to get 20-30g per meal. I’m working on offering a weeknight dinner meal plan which will be built around protein and gut-healthy fiber. Think seasonal flavor-first recipes, simple enough for weeknights, yet special enough for weekends. Recipes you’ll want on repeat, complete with a shopping list. Sound like something you need in your life?

Send me your wish-list by filling out this simple 10-question survey. I’m curating recipes for Winter 2024 and will keep you posted!

Dinner Meal Plan Survey

Cookbook News

• I’m excited to partner with the Phipps Conservatory in Pittsburgh to teach an exclusive cooking series from The Vegetarian Reset! These are virtual cooking classes so anyone can sign up. The first class is on October 17, 6-8pm and we’ll be making a couple of Indian recipes to kick off the festive season. See the full schedule and sign up below!

  The Vegetarian Reset: Plant Forward Recipes from Around the World | Vasudha Viswanath 

  • Navratri & Diwali Special: Cucumber Papdi Chaat & Sundal | Vasudha Viswanath | Oct. 17 | 6 - 8 p.m. [Rescheduled from 11 a.m. – 1 p.m.]

  • Thanksgiving Special: Vegetarian Shepherd's Pie | Vasudha Viswanath | Nov. 14 | 6 - 8 p.m. [Rescheduled from 11 a.m. – 1 p.m.]

  • Gluten Free Baking: Hazelnut Brownies & Almond Flour Cookies | Vasudha Viswanath | Dec. 12 | 6 - 8 p.m. [Rescheduled from 11 a.m. – 1 p.m.]

• I was honored to be on Dr. Michael Roizen’s podcast, (Chief Wellness Officer at the Cleveland Clinic), and even more honored that he tried 4 recipes from my cookbook! Listen to the episode here.

• Join my cookbook group here on Facebook and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

Get your copy of The Vegetarian Reset now!

Amazon | Barnes & Noble | Bookshop.org | UK | AUS | CAN | Europe | India | Learn More

Not sure? Download a free sample.

Meanwhile, I wanted to share this zesty springtime recipe I created for MindBodyGreen, and 3 pro-tips for cooking with cauliflower rice.

Cilantro-Coconut-Lime ‘Rice’ with Edamame (get the recipe)

I know many that have experimented with riced cauliflower and been turned off. It’s often because they pull out a packet of fresh ‘rice’ that’s a few days old and stinks. Or they dutifully follow package instructions and microwave it, resulting in boiled cauliflower that is even more intensely, well, cauliflower. Or perhaps, they find it bland.

Now, haters are probably always gonna hate, but I think I might be able to convert some of you if you follow my 3 tips:

• Buy frozen - yeah, are you on board with doing less work? I am!

• Sauté on the stovetop with olive oil until dry - never, never, microwave.

• Add flavor - riced cauliflower is the perfect vehicle for a flavorful Indian dal or curry, Thai curry. Or you can make a meal of it by adding protein, flavor and fat - like the recipe featured above.

Get the full scoop and the recipe at MindBodyGreen.

If you need more ideas or persuasion of the endless possibilities that lie before you, look at all the recipes from around the world that I recreated using cauliflower rice in my cookbook!

In other news, I just published a note on Substack Notes, and would love for you to join me there!

Notes is a new space on Substack for us to share links, short posts, quotes, photos, and more. I plan to use it for things that don’t fit in the newsletter, like work-in-progress or quick questions.

Now, are you on Substack because you prefer emails? (me too, actually) If so, please feel free to ignore this and skip ahead.

I was notoriously private during the heydays of social media (2012-2020, IMO) and somehow never got the feeling of community on Instagram or Twitter when I started. I’ve been hearing that Notes is like Twitter was in the beginning: somewhat intimate because you know almost everyone, and no trolls. So I’m willing to give it a go.

Head to substack.com/notes or find the “Notes” tab in the Substack app. As a subscriber to We Ate Well, you’ll automatically see my notes. Feel free to like, reply, or share them around!

You can also share notes of your own. I hope this becomes a space where every reader of We Ate Well can share thoughts, ideas, and interesting quotes from the things we're reading on Substack and beyond.

If you encounter any issues, you can always refer to the Notes FAQ for assistance. Looking forward to seeing you there!

Go to Notes

v8well Good Things

To read

• The History of the Ketogenic Diet - This article was reading material in a Stanford nutrition course I recently completed and I thought some of you might be interested. I think keto is harder for vegetarians to do sustainably forever, but when used therapeutically for short periods, it can have tremendous benefits for type 2 diabetes and other metabolic diseases.

To listen

• An interview with Alison Roman on the Armchair Expert podcast - Maybe I’ve been living under a rock, but I didn’t know very much about Alison Roman until recently (she also writes a hugely successful newsletter on Substack). I chanced upon this podcast and found it hugely relaxing. I then went to her YouTube channel and really got sucked in with her feel-good home movies and recipes.

To eat

• I made ’s Braised Cabbage Bucatini and loved the complex yet approachable flavors

• Will I be making cottage cheese ice cream all summer long? You betcha.

  ---

My next Cooking Club is on May 1st at 12pm ET! We will be making the Falafel Salad (my testers have claimed this is the best falafel they ever had). Feel free to join if you don’t have my cookbook since I published the recipe here. Also, no need to cook or turn on your camera, you can just watch. We had a huge turnout last time and it was really fun!

RSVP here

If you have my cookbook

• Join my cookbook group here on Facebook and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

• Write an honest review for The Vegetarian Reset on Amazon or Goodreads and pick an Ottolenghi cookbook to be sent to you! (US/UK/AUS/CAN only - subject to availability) . Reviews can be short and sweet, I don’t intend for this to cause brain damage. Reply to this email to send a screenshot of your submission.

See you next week! xoxo

It’s almost time to start talking about spring vegetables (hurray), but I had one last winter vegetable recipe that simply.must.land on your plate. This Chaat is a winter adaptation of my Cucumber Papdi Chaat from my cookbook - think cucumber in the summer, brussels sprouts in the fall and sweet potato in the winter. (Overcome by the sheer elegance of my ideas? Me too). We make crispy chips out of sweet potato and use edamame in place of the chickpeas for an extra boost of protein. Layered with Greek yogurt, tangy chutneys and masala walnuts for those omega-3’s, you’ve got yourself a showstopper with no compromises!

But first!

The next v8well Cooking Club is on Wednesday, April 5th at 12pm ET. We will be making the Vegan Zucchini Bread and the Avocado Toast so lunch is ready right after! Join me - it was so fun last time meeting you all and cooking together (you don’t have to cook or turn on your camera, lurkers welcome). I will be sharing tips and tricks and also doing a Q&A. Be sure to get your copy of The Vegetarian Reset beforehand. RSVP below.

RSVP

Sweet Potato and Edamame Papdi Chaat

Ingredients

• 11 oz/300g long sweet potato

• 1 ½ Tbsp. olive oil

• Masala Walnuts

  • ⅓ cup/42g walnuts (sub peanuts or cashews)

  • 1 Tbsp. chickpea flour

  • 2 tsp. water

  • ¼ tsp. ground turmeric

  • 1 tsp. ground paprika

  • ¼ tsp. ground cumin

  • ¼ tsp. cracked black pepper

  • 1 tsp. avocado oil

  • ¼ tsp. salt, to taste

• ¾ cup/170g whole milk plain Greek yogurt or dairy-free yogurt to make this vegan

• 1 cup/150g frozen shelled edamame, thawed

• ⅛ tsp. cayenne, to taste

• ¼ tsp. salt, to taste

• 2 Tbsp. tamarind-date chutney, (storebought, such as Swad), to taste

• 1 ½ Tbsp. coriander (cilantro) chutney, (storebought, such as Swad), to taste

• 4 Tbsp. finely chopped onion

• ½/90g cup finely chopped tomatoes

• 2 Tbsp. finely chopped cilantro/coriander

• 1 tsp. chaat masala (optional)

Directions

Step 1. Preheat the air-fryer to 300°F/150°C. Slice the sweet potato crosswise with a mandoline or a knife to 1mm thickness. In a medium bowl, toss the sweet potato rounds with the olive oil. Air-fry for 20 minutes, working in batches if needed. Check and toss 2-3 times in between, removing slices that have browned and crisped up. (You want these to brown, that's when they are crisp and they'll get covered anyway). If using the oven, bake at 350°F/180°C for 30-35 minutes. Remove and set aside to cool.

Step 2. Now preheat the air fryer to 350°F/180°C. Mix together all the ingredients for masala walnuts, except the walnuts, in a bowl. Add the walnuts and mix until they are coated with the paste. Lightly spray the air fryer base with oil and spread the nut mixture evenly on the base. Air fry for 5 minutes, tossing halfway through. If using the oven, bake at 400°F/200°C for 8-10 minutes. Remove from the air fryer and let cool. Finely chop or pulse the walnuts 3–4 times in a food processor and set aside.

Step 3. Whip the yogurt in a bowl with just enough water to make it spreadable. In a separate bowl, mix the edamame with salt and cayenne.

Step 4. Layer the sweet potato chips, edamame, and yogurt on a serving plate. Drizzle the tamarind-date chutney and coriander chutney over the top. Sprinkle the tomato, onion and masala walnuts on top.

Garnish with cilantro and chaat masala, and serve.

Write a review for The Vegetarian Reset, win a cookbook!

It was brought to my attention that reviews take a few days to be moderated and posted on Amazon and Barnes & Noble, so I’m extending this anniversary giveaway for a couple more weeks. Two early bird reviewers have already claimed Mumbai Modern and To Asia, With Love! But never fear, I have added two more fabulous books to this list of vegetarian cookbooks by women authors.

• PlantYou - An instant NYT bestseller, this book follows the popular WFPB (Whole Foods Plant Based) diet and is written by Carleigh Bodrug, of the Instagram community by the same name. I’m not so sure about an oil-free diet but I will admit that the recipes in this book look appealing and are very creative.

• Vibrant India - A loving and detailed compilation of South Indian home cooking, by Chitra Agrawal of Brooklyn Delhi (those chutneys are to die for). You will find several authentic recipes from the her mother’s hometown of Bangalore (also mine!) as well as the author’s Brooklyn spin on traditional recipes.

• East: Vegan and Vegetarian Recipes from Bangalore to Beijing - an ode to Asian cooking by Meera Sodha. You’ll find unique recipes for noodles, rice and curries from India, Sri Lanka, Vietnam, Thailand and beyond. The recipes are vegetable-centric and there are plenty of ideas for tofu as well.

• The Vegan Instant Pot cookbook - exactly what it sounds like! By Nisha Vora of the fabulous vegan blog Rainbow Plant Life

• Dada Eats: Love to cook it - a lovely vegetarian book with healthy and interesting recipes, by Samah Dada. Has lots of delicious looking gluten-free desserts.

To win one of these cookbooks:

• You will need to have purchased a copy of The Vegetarian Reset.

• Write an honest review for the book on Amazon, Barnes & Noble or GoodReads. Reviews on multiple platforms count as multiple entries!

• Send me a screenshot of the review by replying to this email (you can screenshot your submission, even if it’s being moderated).

• If you want a particular book from this stash, make a request in your email and I’ll do my best to honor it. First come, first served! Tiebreakers will be chosen at random.

• Please note that the giveaway is open to continental US and UK only at this time and is subject to availability. Participants must be 18 years of age or older.

• Giveaway ends on 31st March, 2023.

  ---

v8well Good Things

Brand new recommendations section!

To read

• If you haven’t read In Defense of Food, please make it a priority. Michael Pollan addresses the cloud of nutritional confusion that we all live under with striking clarity and ends with actionable and practical guidance, most famously - “Eat Food. Mostly Plants. Not Too Much”.

To listen

• Intermittent Fasting to Improve Health, Cognition and Longevity: Dr. Satchin Panda on the Huberman Lab. I’ve bookmarked this one but haven’t gotten around to listening. “Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance.“

To eat

• Did you know that green onions will regrow from the bottoms? Game-changer.

• I made this Green Goddess Salad from Baked By Melissa for St. Patrick’s Day and highly recommend. I had no idea raw cabbage could be so delicious!

  

Cookbook News

• I was quoted in Food Network magazine about meatless go-to tips (slide 10). Spoiler alert, mine includes vegetables!

• I’m going to be in London on vacation next week, any recommendations on where to eat?

• If you are on Facebook, join my cookbook group here and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

Get your copy of The Vegetarian Reset now!

US | UK | AUS | CAN | Europe | India

Not sure? Download a free sample.

v8well Cooking Club

PSA: I had to reschedule my cooking club as I came down with a heavy cold this week (after successfully evading viruses all winter thus far!). This means there’s still time to RSVP for next Friday March 3rd, 11am-12pm ET! I will be making my gluten-free Hazelnut Brownies that are uber-fudgy, intensely chocolatey and sweetened naturally with dates! I would love for you to cook along with me, but will be happy enough if you watch :)

I’ll share tips and tricks and there should be time for a Q&A or to just chat! If you don’t have the book yet make sure you get it beforehand so you have the recipe. Event details including Zoom link will be updated next week for those who RSVP.

RSVP Here

Food for Thought

Going on a diet? Or is it just another four letter word?

Google trends for ‘weight loss’ speak for themselves every January. We are obsessed with dieting and losing weight. Dietitians all over the world rue the fact that we don’t try to build healthy relationships with food, but rather choose the high highs and low lows of yoyo dieting every time. But is that always a bad thing?

Keto, Paleo, Atkins, DASH, Mediterranean, MIND, Vegan, WFPB (feel free to add to the list). What do all these diets have in common? Cutting out nutrient-poor options like ultra-processed foods, refined grains and added sugar, and focusing on whole foods - vegetables, fruit, legumes, whole grains, and animal products. No wonder people experience benefits, especially in the short term. of the publication wrote this fantastic short but nuanced post today that really resonated with me. Give it a read.

Today there is a backlash against ‘diet culture’, so much so that I hesitated to call my cookbook ‘low-carb’ in case anyone got offended. This is in spite of the fact that all it does is to encourage you to eat your vegetables, lots of them. While I find myself dancing around the topic in interviews, I will say here that diets give us another four letter word, HOPE.

Beet Dips from Around the World

Beet-Walnut Pesto

Use as pasta sauce, in a grain bowl or slather on the Zucchini Bread from my cookbook.

• 250g cooked beets (I used packaged pre-cooked beets, to save time)

• 1/2 cup/56g walnuts, lightly toasted on the stovetop

• 2-3 cloves garlic

• 2-3 Tbsp. lemon juice

• 1/2 tsp. pepper

• 1 tsp. sea salt

• 1 tsp. dried oregano

• 1/4 cup/60ml extra-virgin olive oil

Just blend everything together!

Beet Muhammara

Serve with the Falafel Salad or replace the tomato for a seasonal variation on the Avocado Toast from my cookbook. Or simply as a dip with seed crackers.

• 1/2 cup / 56g raw walnuts, lightly toasted on the stove-top

• 9 oz./250g cooked beets (I used packaged pre-cooked beets, to save time)

• 1.5 Tbsp. pomegranate molasses, or 1.5 Tbsp. lime juice + 1 tsp. honey

• 2 Tbsp. Aleppo chile flakes, or 1.5 Tbsp. sweet paprika + 1 tsp cayenne

• 2 Tbsp. lemon juice

• 1 Tbsp. olive oil

• 1 small clove garlic

• 1.5 tsp ground cumin

• 1/2 tsp fine sea salt

Just blend everything together!

Beet Chutney

Serve with the Dosa or Chickpea Crepe from my cookbook, or in a cucumber sandwich. This one has a couple of steps but they are easy-peasy and well worth it.

• 2 tbsp avocado oil, divided

• 1⁄2 tsp methi (fenugreek) seeds

• 1 tsp cumin seeds

• 3-4 small green chili(s) (sub jalapeno or thai chili)

• 1 large [400g] beet, peeled and grated or diced, or use pre-cooked beets

• 10 curry leaves

• 1⁄2 tsp tamarind concentrate paste, (storebought - such as Tamicon)

• 1 1⁄2 tsp jaggery powder

• 3⁄4 tsp salt, plus more to taste

• 2-4 tbsp water

Step 1. Heat a medium sauté pan over medium-high heat. When hot, add 1 tbsp oil, methi seeds, cumin seeds, green chilis and fry for 2 minutes or until cumin seeds turn dark brown. Set aside.

Step 2. In the same pan over medium-high heat, add the remaining 1 tbsp oil, grated or diced beet, curry leaves, tamarind concentrate, jaggery powder, salt and cook, stirring, for about 10 minutes or until the beet is half-cooked.

Step 3. In a small blender or food processor, combine the beet with the methi-cumin-green chili mixture from Step 1 and blend until smooth along with 2-4 tbsp water as needed. Add salt to taste.

v8well Good Things

Brand new recommendations section!

To read

• I have 3 FREE gift subscriptions for the excellent to give away! To be considered, respond to this email. First come, first served.

• This book has been out a while, but if you haven’t read The Glucose Revolution by Jessie Inchauspé, I highly recommend it (also follow her on Instagram here). If you care about managing your blood sugar (and you should), this book is is an engaging read, full of useful hacks that I have been practicing for a while. My favorite hack? Eat your food in the right order - veggies first, followed by protein and fat, and last, carbs!

  

  To listen

• This podcast by Dr. Mark Hyman that focuses on the differences between plant-based meat and grass-fed meat was interesting. While the nutritional scientist being interviewed, Dr. Stephan van Vliet was frustratingly non-committal at the beginning, there are some great takeaways here on plant-based substitutes and how to think about them. It doesn’t have to be all or nothing. It is a nuanced topic and I encourage you to listen to the whole thing.

To eat

• Have I mentioned my favorite recipe for Garam Masala from The Ministry of Curry? Just five ingredients and an absolute flavor bomb.

Cookbook News

• I discovered this by accident doing an image search, but The Vegetarian Reset made it to no less than Glamour Magazine UK’s list of the best vegetarian cookbooks!!! OMG! The Brits know their vegetarian food, you guys!

  

  Best low-carb vegetarian cookbook

  The Vegetarian Reset by Vasudha Viswanath

  Out next week, this minimalist, whimsical and divine cookbook is going to fly off the shelves. For most of us when we think Vegetarian, we see an abundance of bland, wilted salads. Collating recipes from around the world and staying true to seasonal, nourishing produce that are used in a variety of unusual recipes that will delight every serious foodie. This is a debut cookbook that feels very assured and personal, with some gorgeous photography and great step by step instructions. Finding low-carb, healthy meals that will leave you completely satiated has never been easier. Run to pre-order this one.

• My favorite South Indian chickpea recipe, Sundal, was featured on the influential site Cup of Jo by the wonderful of .

  

• If you are on Facebook, join my cookbook group here and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

• Write a review. Pretty Please. It is the most impactful way to support my work and help others find the book.

Get your copy of The Vegetarian Reset now!

US | UK | AUS | CAN | Europe | India

Not sure? Download a free sample.

But wait - first, I want to invite you to join the brand new v8well Cooking Club! During the book launch process, I got asked a lot about We Ate Well and I kept calling it a community for foodies. But when I think about it, this has largely been a one-sided flow of information :) I would love to get to know many of you better, and provide a platform for like-minded readers to meet each other as well! So I borrowed an idea from of the excellent and hereby institute the v8well Cooking Club. We will meet once a month, virtually (Zoom) and cook a recipe from The Vegetarian Reset. I would LOVE for you to cook along with me so that it’s easy for you to make it yourself the next time, but no pressure. I understand you might be working, or doing something else, so as long as you follow along, it should help you. (And you don’t need to turn on your camera if you’re not in the mood:))

I will be sharing tips and tricks, a little bit about myself, and will also have a Q&A! The first cooking club is tentatively planned for Friday, Feb 24th, 11am-12pm EST. We will be making my Hazelnut Brownies that are sweetened naturally with dates! If you don’t have the book yet make sure you get it beforehand so you have the recipe.

I know you guys are spread out all over the world, so if you are interested to join, can you hit your time zone in this little survey below? If there’s enough demand for a different time zone, I’ll try to make it work or schedule another session.

Garlicky White Bean Soup with Crispy Collards

Ingredients

• One medium head cauliflower, about 600g, roughly chopped

• 3 pods of garlic

• olive oil, lots

• 3 [15 oz./400g] cans cannellini or Great Northern beans, rinsed and drained

• 4 cups/960ml vegetable broth, more as needed

• Fine sea salt and fresh black pepper, to taste

• Juice of 1 lemon

• chile flakes, to taste

• 9 oz./250g collard greens, de-stemmed and sliced into thin ribbons

Directions

Step 1. Bring broth to a boil on in a large saucepan, for which you have a lid. Add the cauliflower and cook covered, until softened, about 10 minutes.

Step 2. As the cauliflower cooks, slice off the top of the garlic pods and drizzle them with olive oil. Wrap in foil and place in the air-fryer. Air-fry at 375F/190C for 25 minutes or until the garlic is nicely browned. If using the oven, bake at 450F/230C for 20-30 minutes, checking in between, until browned. Let cool.

Step 3. Add the beans to the saucepan and let them cook along with the cauliflower. Carefully unwrap the foil and squeeze out the garlic cloves into a cup (they will be soft and mashed), then transfer to the saucepan. Cook for about 5 minutes, then turn off the stove and blend until smooth with an immersion blender. Add salt and pepper to taste, lemon juice and chile flakes.

Step 4. In a small skillet, heat a tablespoon of olive oil over medium-high. When hot, add the collard greens - they should sizzle as they hit the pan. Toss and cook until wilted and bright green, 2-3 minutes. Turn off the stove.

Garnish the soup with a generous drizzle of olive oil (I used a chili oil) and the collard ribbons and serve.

Share We Ate Well

v8well Good Things

Brand new recommendations section!

To read

• I read Sally Norton’s Toxic Superfoods, where she discusses how a compound called oxalate that is present in many plants can build up in our bodies and make us sick, with extremely diverse symptoms ranging from joint pain to kidney stones. Oxalate is present in high concentrations in spinach, almonds, chia seeds and other plant foods that are deemed ‘superfoods’ today, and she points out how we tend to eat them in large quantities all year long, not knowing that they might not always be benign. I am not sure how big a problem this is, but this book certainly made me more cognizant of how important it is to eat a diverse diet and not be too concentrated on a few ingredients - i.e., nothing is benign, not even a superfood! For example, eating seasonally - using collard greens in the winter instead of spinach, or snacking on walnuts instead of almonds always, could help us moderate our oxalate consumption. Curious if you’ve ever had an issue with oxalates?

To listen

• Listen to Dr. Mindy Pelz explain How to Fast Like a Girl on The Dhru Purohit Podcast. Most research on intermittent fasting has been conducted on young white males, so the effects on women, particularly menstruating women, are not well-understood. Her book and this podcast help to shed much needed light on how we can fast in sync with our ovulation cycles.

To eat

• Hosting for the Super Bowl? Make my Loaded Sweet Potato Nachos! (Hosting is not a requirement, btw :))

• Watch me making the White Bean and Fennel Salad from my cookbook.

  Thanks for reading We Ate Well! Subscribe for free to receive new posts and support my work.

Cookbook News

• My cookbook is now in BARNES & NOBLE you guys! This is beyond exciting - I went on a signing spree so you can get signed copies at BN 5th avenue or Union Square in NYC. Can you spot it here?

  

• If you are on Facebook, join my cookbook group here and share your pictures as you cook along from the book! You can also ask questions about recipes and I will help in any way I can.

• Australia friends, I know more people who just got their book so I live in hope that Amazon is close to sorting out this issue!

• Write a review. Pretty Please. It is the most impactful way to support my work and help others.

  ---

  Get your copy of The Vegetarian Reset now!

  US | UK | AUS | CAN | Europe | India

  Not sure? Download a free sample.

While I share what I can on social media, this newsletter is special - I invest a lot of my time and resources into writing it and really feel the energy from my readers. So I wanted to publish an exclusive recipe from my cookbook, just for you. I’ve been told by several testers that this was the best (and easiest) falafel they’ve ever had. So, here you go! Feel free to share this recipe with your friends and family.

Share

Events coming up!

• Jan 24, 5-6pm ET: I will be cooking my fiery Chutney Ramen for the International Association of Culinary Professionals (IACP) and would love for you to attend the virtual session: RSVP here.

• Jan 25th and 26th: California friends, listen up! I am going to be in San Francisco and the Bay Area for 2 events at the end of the month. These will be author chats + book signings - please come if you can and bring friends, your support would mean the world to me!

  • San Francisco: Omnivore Books on Jan 25th at 6.30pm: 

    RSVP Here

  • Bay Area: Books Inc Mountainview on Jan 26th at 7pm:

    RSVP Here

Falafel Salad (from The Vegetarian Reset)

Get your copy

The best falafel I ever had was in the vibrant bylanes of Le Marais in Paris, after standing in line for an hour. After years of trial and error, this attempt gets dangerously close to that flavor without deep-frying! The trick is to blend in the oil with the falafel mixture instead of spraying it on the outside. You can use the air fryer or the oven to get perfect falafel, crispy on the outside, moist and fluffy on the inside.

photo credit: Alexandra Shytsman

Ingredients

FALAFEL

• 1 cup/100g roughly chopped scallions (both white and green parts)

• ½ heaping cup/100g dried chickpeas, soaked overnight and rinsed

• Packed ½ cup/15g chopped cilantro/fresh coriander

• Packed ½ cup/15g chopped Italian parsley

• 8–10 fresh mint leaves

• 2 medium cloves garlic

• 2 Tbsp avocado oil

• 1 Tbsp chickpea flour

• 1½ tsp ground cumin

• 1 tsp ground coriander seed

• ¾ tsp salt

• ½ tsp cayenne

• ¼ tsp baking powder

GREEK YOGURT DRESSING

• ⅓ cup/70g whole-milk plain Greek yogurt or non-dairy yogurt

• 1 small clove garlic, minced

• 1–2 Tbsp water

• ¾ tsp lemon juice

• ½ tsp olive oil

• ¼ tsp fine sea salt

• ¼ tsp cracked black pepper

OTHER

• 2 cups/300g chopped salad vegetables (greens, tomatoes, onions, cucumber)

• 2 tsp harissa or hot sauce (optional)

Directions

Step 1. Combine all the ingredients for falafel except the baking powder in a food processor and blend to a coarse mixture (the texture of sand), scraping down the sides often. Chill in the refrigerator for 30 minutes.

Step 2. Preheat the air fryer to 375°F/190°C or the oven to 425°F/220°C. Lightly spray the base of the air fryer with oil, or spray a baking sheet. (I use an avocado oil spray.)

Step 3. Take the falafel mixture out and stir in the baking powder. Shape the falafel into tablespoon-sized balls and place in the air fryer or on the baking sheet, with room between the balls. (You should have 12–14 falafels.) Spray oil lightly over the falafel balls if desired.

Step 4. Air fry for 15–18 minutes undisturbed, or bake for 20–25 minutes, flipping halfway through. (Oven-baked falafels may not brown as evenly, but will still taste great). While the falafel bakes, mix together all the ingredients for the Greek yogurt dressing and refrigerate.

Step 5. Toss the falafel with the salad vegetables, drizzle with yogurt dressing and harissa, if using, and serve immediately.

Cooking Notes

• It’s important to use dried chickpeas for this recipe. Do not use canned or cooked chickpeas, as the falafel may come apart easily.

• You can add a little more chickpea flour to the batter if it seems watery and hard to shape.

• You can prepare the falafel mixture ahead and store in an airtight container for a week in the fridge, or up to 2 months in the freezer. Defrost at room temperature for 4–5 hours or overnight.

  Liked this recipe? Subscribe for more.

Get your copy now!

US | UK | AUS | CAN | Europe | Get your pre-order bonus!

Not sure? Download a free sample.

PS: My Aussie readers - it appears that Amazon is stating a delay for your pre-orders :( I’m so sorry about this - I have asked my publisher to escalate with them, but unfortunately we have little to no control over the murky world of distribution. I hope you got your bonus recipes (it’s not too late) and hopefully by the time you cook a few dishes from that list (and also try this falafel), Amazon would have sorted itself out.

First things first - this beet and feta dip got stuck in my head a couple of days ago, so I spent some productive hours on Christmas morning photographing it, post the gift-opening frenzy. We make a seasonal and spectacular Muhammara using beets instead of roasted peppers. The tanginess of the Mediterranean flavors marries blissfully with the earthiness of the beets and creates the perfect New Year’s Eve party appetizer that provides some protein, fat and fiber before that champagne toast. For the full flavor experience, I insist you get yourself a bottle of pomegranate molasses and Aleppo chile flakes.

Mediterranean-Style Beet & Feta Dip

Ingredients

BEET MUHAMMARA

• 1/2 cup / 56g raw walnuts

• 9 oz./250g cooked beets (I used one that comes ready-cooked, to save time)

• 1.5 Tbsp. pomegranate molasses, or 1.5 Tbsp. lime juice + 1 tsp. honey

• 2 Tbsp. Aleppo chile flakes, or 1.5 Tbsp. sweet paprika + 1 tsp cayenne

• 2 Tbsp. lemon juice

• 1 Tbsp. olive oil

• 1 small clove garlic

• 1.5 tsp ground cumin

• 1/2 tsp fine sea salt

WHIPPED FETA

• 1 block feta (6 oz./168g) - use vegan feta to veganize

• 1/2 cup/110g Greek yogurt

• 1.5 Tbsp. lemon juice

• 1 small clove garlic

TOPPINGS

• 2 Tbsp. olive oil

• 1/2 tsp. za’atar

• 1 Tbsp. finely diced green bell pepper

• 1 Tbsp. finely diced cucumber

• 1 Tbsp. finely diced red onion

• 3-4 kalamata olives, sliced into rings

• 1 tsp. finely chopped parsley

Seed crackers and crudites, to serve.

Directions

Step 1. To make the Beet Muhammara, toast the walnuts lightly on the stove-top over medium-low heat for 5-10 minutes until lightly browned. Combine walnuts and all other ingredients into a food processor and blend until nearly smooth; the mixture will still be a bit grainy. Spread the muhammara on a large tray and wash out the food processor bowl.

Step 2. To make the Whipped Feta, blend together all ingredients in the same food processor until smooth. Spread the whipped feta over the muhammara on the tray.

Step 3. Add the Toppings: drizzle the olive oil, sprinkle za’atar and the remaining toppings over the dip.

Serve with seed crackers and crudites and enjoy!

Coming back from a delicious Ethiopian lunch in the early days of my Wall Street career, my eagues and I offered our nicely packaged leftovers to a homeless person on the street. He gingerly took a peek inside the box and handed it right back to us, saying, "Thanks, but I prefer food that I am used to." In that moment that I realized that if food is not culturally appropriate, it doesn't nourish the needy, even if it's free of cost.

That's why I'm taking a moment to give thanks for the South Asian Council for Social Services, its amazing founder Sudha Acharya, and their dedicated staff and volunteers. SACSS offers legal, educational and social services, and culturally appropriate groceries (rice, dal, spices, vegetables, milk) to immigrant families in need. In its 20+ years of existence, it has expanded to serving over 1700 families by giving them not just support for healthcare access, food security, mental health counseling, language and computer training but most importantly the dignity to carry on. Their staff speaks 19 languages so they can support anyone who walks in. Last month, I had the opportunity to visit their community center in the heart of Flushing, Queens and witness the operations in action, and was blown away.

My father-in-law wrote a beautiful blog about our visit and the organization’s pursuit of service that you should read here.

If you're a foodie looking for a cause - look no further than SACSS. Donate this year. Tell your friends, family and colleagues about them. Be an ambassador. Pay it forward.

Donate Now

These past few weeks have been the busiest time of the year for me, as I gear up for my cookbook launch in January. Interviews to prep for, companion pieces to write, events to plan, and so much else. As I found myself losing sleep over the tiniest details, I started to realize that I needed some time to reflect and cherish each moment that I have longed for.

My only new year’s resolution this year is the practice of gratitude - to be fully present in and savor each moment, to fully experience the joy of connecting with my readers, to fully accept every reaction and review, and to journal the highs, lows and lessons of each day so that I can look back one day to see how far I’ve come. And most important, eternal gratitude for the support from my family and friends, and the opportunities I’ve had.

HAPPY NEW YEAR to you all! I hope 2023 brings you many moments you can be grateful for.

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Goat cheese for frosting? Oh yeah. I am obsessed with The Cheese Guy’s Honey Goat Cheese which is just the right amount of sweet for me and have been planning this since the day I first tried it. Frosting with protein, yeah, just a another day at We Ate Well :)

I also used Enzo Clementine Crush Olive oil that does a wonderful job of distributing the citrus flavor delicately throughout the cake without being overpowering.

Alternatives for both of these products are suggested in the cooking notes.

Citrus Fruit - Olive Oil Cake Bars with Honey Goat Cheese Frosting

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Ingredients

• ½ cup maple syrup

• ½ cup Enzo Clementine Crush olive oil

• 1 ½ tsp. vanilla extract

• 2 egg(s)

• 1 ½ cups blanched almond flour[168g]

• 1 ½ tsp. baking powder

• ½ cup milk of choice (I used plain nutmilk)[120ml]

• 4 oz The Cheese Guy Honey Goat Cheese[112g] , softened to room temp.

• 4 tsp. orange zest (or a mix of orange and lemon)

Directions

Step 1. Preheat the oven to 350F/180C. Grease or line an 8inX8in/20cmX20cm cake pan with parchment paper.

Step 2. In a large bowl, whisk together the olive oil, maple syrup and vanilla extract. Add the eggs and whisk until smooth, do not over-mix. Fold in the almond flour gradually and add the baking powder, whisking until smooth. Add milk and stir until incorporated.

Step 3. Pour batter into pan and bake for 25-35 minutes, or until the top of the cake springs back to the touch and a toothpick inserted comes out clean.

Step 4. Allow cake to cool on a wire rack and then spread honey goat cheese evenly on top using a flat spatula. Sprinkle orange and/or lemon zest on top. Slice into 16 squares (2in/5cm each) and serve.

Cooking Notes

If using plain olive oil, add in 2 Tbsp. orange or lemon zest in Step 2.

If using plain goat cheese, add 1-2 Tbsp. raw honey and mix in a small blender prior to frosting.

Pumpkin Spice Bread

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Ingredients

• 1 cup/120g chickpea flour

• 1 heaped cup/120g blanched almond flour

• 2 Tbsp. ground flaxseed

• ½ tsp. fine sea salt

• 1 Tbsp. baking powder

• 2 tsp. pumpkin spice (1 tsp ground cinnamon + 1/4 tsp ground cloves + 1/4 tsp ground nutmeg + 1/4 tsp ground ginger) - thanks AllRecipes!

• 2 eggs

• 1 cup/240g canned pumpkin puree

Directions

Step 1. Preheat oven to 350F/180C.

Step 2. Combine all dry ingredients in a large bowl and mix well. Lightly grease a 8.5"X4.5"X2.5" (21cmX11cmX6cm) loaf pan. Beat eggs lightly in a separate bowl.

Step 3. When oven temp reaches 350F, add pumpkin puree and beaten egg into dry ingredients and stir well with a spatula, breaking up lumps if any. The batter will be thick, the texture of wet sand.

Step 4. Transfer batter to loaf pan and distribute evenly using spatula. Bake for 30-35 minutes or until golden brown on top and inserted toothpick comes out clean.

Step 5. Let cool 15-20 min. Loosen with a butter knife around the edges of the pan if necessary. Slice and serve.

To Veganize

Replace the 2 eggs with 2 flax eggs (using each Tbsp of flaxseed already in ingredients + 3 Tbsp water). Increase baking powder to 1.5 Tbsp.

In other news, I’ve teamed up with Laumiere Gourmet for a discount off their Diwali Mithai collection: use code V8WELL to get 10% off. The mithai are made of dried fruit and nuts, with no added sugar or preservatives - so unique and delicious!

And just a reminder - if you have pre-ordered my cookbook, you are eligible for 15 Bonus Recipes that you’ll get right now! Just submit the form on the website using the ‘Already Pre-ordered’ button.

Green Moong Sundal

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Ingredients

1 heaped cup whole green moong[150g] , see cooking note

2 Tbsp. avocado oil (or any other neutral oil)

1 tsp. mustard seeds

1 tsp. urad dal (black gram, split and skinned)

¼ tsp. asafoetida (hing)

10-15 curry leaves, chopped

2 green chili(s) (sub jalapeno or thai chili) chopped

1 scant cup finely diced onion[125g]

¼ tsp. ground turmeric

1 ½ tsp. salt, to taste

3 Tbsp. fresh or frozen shredded coconut (sub dry unsweetened shredded coconut)

1 Tbsp. lemon juice, to taste

Directions

Step 1. Pressure cook green moong until just done (12 minutes on high pressure in an Instant Pot, quick release after 8 minutes, or see cooking note). The beans should be cooked al dente. Drain and set aside.

Step 2. In a pan on medium heat, add oil and mustard seeds. When they pop, add urad dal, chilis, asafoetida and curry leaves. Cook for a minute or until urad dal turns light golden brown.

Step 3. Add onions, turmeric and cook until onions are soft, about 5 minutes, stirring.

Step 4. Add cooked moong, salt and mix well and cook for 2-3 minutes until heated throughout. Do not overcook.

Step 5. Turn off the stove, add coconut, lemon juice and mix well.

Serve hot

Cooking note

If you don't have a pressure cooker, you can also cook the green moong on the stovetop. Ideally, soak the beans overnight or at least for a few hours. Bring 5 cups water to a boil in a large saucepan, add moong, and cook covered, stirring occasionally and adding more water as needed, until just done.

My version is adapted from this Ina Garten recipe, and makes good use of my gluten-free Vegan Zucchini Bread instead of French bread. Try it as a side or main for your long weekend feast!

Zucchini Bread Panzanella

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Ingredients

• Croutons from Vegan Zucchini Bread

  • 4 slices Vegan Zucchini Bread (about 200g), diced into 1-inch cubes

  • 1 Tbsp. avocado oil

  • ¼ tsp. garlic powder

  • ⅓ tsp. salt

  • ¼ tsp. dried oregano

  • ¼ tsp. cracked black pepper

  • avocado oil spray, if available

• 3 ripe medium tomato(es)[300g] , diced into 1-inch cubes

• 1 large red bell pepper(s)[200g] , diced into 1-inch cubes

• 1 large yellow bell pepper(s)[200g] , diced into 1-inch cubes

• 1 English or 3 baby cucumber(s)[300g] , diced into 1-inch cubes

• 1 small red onion[100g] , diced into 1-inch cubes

• 15-20 fresh basil leaves, sliced into ribbons

• Dressing

  • 4 Tbsp. olive oil

  • 3 Tbsp. champagne vinegar or red wine vinegar

  • ½ tsp. Dijon mustard

  • 1 small clove garlic, minced

  • ½ tsp. kosher salt

  • ¼ tsp. cracked black pepper

Directions

Step 1. Preheat the air fryer to 400°F/200°C or oven to 450°F/230°C. 

Step 2. To make the croutons, whisk together avocado oil, salt, pepper, garlic powder, and oregano in a bowl. Slice zucchini bread into 1-inch/2.5cm cubes and mix together with the oil and spices. Spray with avocado oil, as needed. Air fry for 2–3 minutes, checking at 2 minutes, or bake for 6–8 minutes, turning halfway through and checking at 6 minutes, until golden brown and crisp.

Step 3. To make the dressing, whisk together olive oil, vinegar, mustard, garlic, salt and pepper.

Step 4. In a large bowl, combine all diced vegetables and basil. Add the croutons, pour the dressing over them and mix well.

Chill at least 2 hours prior to serving.

Cooking notes

Psst. If you’re in a hurry to make this and don’t have Zucchini Bread on hand, use Ezekiel Bread instead. It’s a healthy option usually found in the freezer section of your supermarket. But important to note that it’s not gluten free!