Tag: vegetables

Spicy Pork Teriyaki Stir-Fry – Simply Scratch
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Pineapple Pork Teriyaki Stir-Fry is so much better than take-out. Tender stir-fried pork with pineapple and plenty of veggies in a homemade, spicy ginger and garlic teriyaki sauce. I like having a jar of homemade teriyaki sauce on hand as it really makes this quick and easy dinner perfect for any night of the week! Yields 6 servings.

I love a good Stir-fry.

Stir-fries are a great way to get a good amount of protein and veggies in. This pineapple pork teriyaki yields over 30 grams of protein per serving and is loaded with my favorite veggies. You can prep the pork and veggies, and make the teriyaki stir-fry sauce in advance so whipping this up is a breeze. Because there’s just something about the ease of a stir-fry meal on those nights that you just don’t feel like cooking.

If it was up to me, I would make stir-fry a few times a week.

To make this Pineapple Pork Teriyaki Stir-Fry You Will Need:

for the marinade:
- garlic powder – Adds flavor that’s sweeter yet milder than fresh garlic.
- baking soda – Works as a tenderizer in the marinade.
- kosher salt – Enhances flavor.
- pork tenderloin – For this recipe, you will need 2 pounds.
for the stir-fry:
- avocado oil – Or use extra light olive oil.
- marinated pork – See above.
- red bell pepper – Adds a pop of color, texture and subtle sweetness.
- carrots – Lends color, flavor and crunchy texture.
- pineapple – For color and delicious sweetness.
- snow peas – Adds a pop of green and crunchy texture.
- green onion – Gives subtle onion flavor.
- teriyaki sauce – For this recipe I used the spicy version by using sambal oelek. However use whichever sauce you prefer!
Marinate The Pork:

In a bowl, measure and add 1teaspoon garlic powder, 1 teaspoon baking soda and 1/2 teaspoon kosher salt.

Pour in 2 tablespoons low-sodium soy.

Stir well to combine. It should foam up a bit

Toss in 2 pounds of pork tenderloin that has been cut into 1-inch pieces.

Toss well to coat and set off to the side to prep veggies and preheat your wok.

Make The Stir-Fry:

Preheat your wok on high to medium-high and add in 3 tablespoon of avocado oil.

For a spicier pineapple pork stir-fry, add in 1 tablespoon of sabal oelek or sriracha to the teriyaki sauce.

Add in the pork (work in batches if your pan is smaller) in an even layer.

Let cook 2 to 3 minutes before flipping and continuing to brown until fully cooked. Once cooked, transfer to a clean plate.

Next, add the 1 chopped red bell pepper, 6 ounces sliced carrots and 8 ounces each snow peas and diced fresh pineapple.

Stir and quickly cook until the vegetables begin to sweat, stirring occasionally until they soften but are still a little firm. About 3 to 5 minutes.

Next add in the light green parts of 1 bunch of green onions that have been cut into 1-inch pieces (reserving the sliced dark green parts for serving). Stir-fry for 1 to 2 minutes.

Add the pork back into the wok.

And pour in the teriyaki sauce.

Continue to stir and allow the sauce to bubble and thicken.

That’s it!

Serve the Pineapple Pork Teriyaki stir-fry over your favorite white, brown or cauliflower rice, and then drizzle it all with extra sauce. Sprinkle with the reserved green onions.

Click Here For More Stir-Fry Recipes!

Enjoy! And if you give this recipe a try, let me know! Snap a photo and tag me on twitter or instagram!
Yield: 6 servings

Spicy Teriyaki Pork Stir-Fry

Pineapple Pork Teriyaki Stir-Fry is so much better than take-out. Tender stir-fried pork with pineapple and plenty of veggies in a homemade, spicy ginger and garlic teriyaki sauce. I like having a jar of homemade teriyaki sauce on hand as it really makes this quick and easy dinner perfect for any night of the week!

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

FOR THE MARINADE:

1 teaspoon baking soda

1 teaspoon garlic powder

1/2 teaspoon kosher salt

2 tablespoons low-sodium soy sauce, or sub with low-sodium tamari

2 pounds pork tenderloin, cut into 1-inch pieces

FOR THE STIR-FRY:

3 tablespoon avocado oil, or sub with extra light olive oil

1 red bell pepper, seeded diced

6 ounces carrots, sliced

8 ounces fresh pineapple, cut into 1-inch pieces

8 ounces snow peas

1 bunch green onions, dark parts thinly sliced. Light parts cut into 1-inch pieces

1 recipe teriyaki sauce, I used the spicy teriyaki recipe

MARINATE THE PORK:

In a bowl, measure and add garlic powder, baking soda and kosher salt. Pour in the low-sodium soy sauce and stir to combine. It should bubble and foam a bit.

Toss in the pork tenderloin (that has been cut into 1-inch pieces) and toss we’ll to coat.

MAKE THE STIR-FRY:

Heat 3 tablespoons oil in a large wok or chefs pan over medium-high heat.

For a spicier sauce, add sambal oelek or Sriracha to teriyaki sauce.

Once the pan and oil are hot, add in the marinated pork (work in batches if your pan is smaller) in an even layer. Leave it alone and allow it to cook 2 to 3 minutes before flipping and continuing to brown until no longer pink and fully cooked.Then transfer the pork to a clean plate.

Next, add the peppers, carrots, snow peas and pineapple to the wok. Stir and quickly cook until the vegetables begin to sweat, stirring occasionally until they soften but are still a little firm. About 3 to 5 minutes.

Next add in the light green parts of 1 bunch of green onions that have been cut into 1-inch pieces. Stir-fry for 1 to 2 minutes.

Add the browned pork back into the wok and pour in the teriyaki sauce. Continue to stir and allow the sauce to bubble until thickened.

Serve over rice and sprinkle with the reserved green onions.

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.
*The nutritional value is for the pork stir-fry only and does not include rice.

Serving: 1serving, Calories: 304kcal, Carbohydrates: 13g, Protein: 34g, Fat: 13g, Saturated Fat: 3g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 7g, Trans Fat: 0.1g, Cholesterol: 98mg, Sodium: 677mg, Potassium: 890mg, Fiber: 3g, Sugar: 8g, Vitamin A: 5838IU, Vitamin C: 69mg, Calcium: 47mg, Iron: 3mg

Author: Laurie McNamara

Course: Mains & Entrees

Cuisine: Japanese
This post may contain affiliate links.

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Laurie McNamara

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January 31, 2024
Arizona Garden in February
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Keep reading for garden inspiration, a February garden checklist, and a list of vegetables, herbs, and flowers to plant in your low desert Arizona garden in February.

Low desert includes elevations below 3500 ft in the Southwest, such as the Phoenix and Tucson metro areas.

“The February sunshine steeps your boughs and tints the buds and swells the leaves within.” — William C. Bryant

Vegetables growing in the low desert Arizona garden in February

After the last frost date in February is the ideal time to plant tomatoes and peppers in your low desert Arizona garden. Getting them planted as early as possible is important because the summer heat shortens their growing season.

Planting as early as possible after the danger of frost has passed gives the greatest chance for a successful season.

Harvests from fall planting continue throughout February, even as you are planting your spring garden and making plans for your summer garden.
When the cauliflower head is about 6 inches across, and the buds are tight and unopened, it is time to harvest. Cut off below the head with a sharp knife.

Unlike broccoli, cauliflower doesn’t produce side stems after the main head is harvested, so remove the remaining plant from the bed. Cauliflower will store for several weeks in the refrigerator.
Harvest cabbage when heads are about the size of a softball and firm. Give cabbages plenty of room to spread out. Keep plants evenly moist. Feed cabbages with compost tea or compost throughout the season.

Warmer temperatures mean many brassicas will bolt and flower. Allow them to flower to attract pollinators, or remove to make room for spring planting.
- February in the Arizona garden is all about tomatoes. If we had a mild winter, tomatoes planted back in July are ripening and doing well this month.
- If there was a hard freeze and the tomatoes suffered damage, wait until after the last frost date to see if new growth appears. Cut the plant back just above the new growth, and it may continue growing. If the plant is severely damaged, consider removing it.
- February is also the best time to plant tomatoes in your Arizona garden. If temperatures are unseasonably cold, wait a bit or cover new plants.
- Plant seedlings deeply and choose early-season varieties.
- Look for varieties that mature in 60-90 days from the date of transplant. For more tips, read my blog post, “10 Tips for Growing Tomatoes. ”
For the best flavor, water celery well the day before picking. Use a knife to harvest a single stalk from the outside of the plant when it reaches the desired height. Harvest stalks continuously as needed.
Garlic should be growing well during February

Tips for growing flowers in the low desert Arizona garden in February
- Aphids and other pests may appear this month. They like the cooler temperatures and new growth that happens in February.
- Genista caterpillars often appear on Texas Mountain Laurel (pictured here) this month. The caterpillars form loose webbing on the foliage and feed on leaves. Normally there is no significant damage done to the plant. Still, if control is needed, Bt (or Bacillus thuringiensis), available on Amazon, can be used when caterpillars are small and feed on leaves.
Fertilize annual flowers this month—water well before and after fertilizing plants.

Decide where you are going to plant warm-season annuals. Begin planting seeds outdoors this month.
Cool-season annual flowers planted from September through December, such as stock (pictured here) will bloom through March. As temperatures climb into the 80’s, water annuals more often.

Keep a garden journal of what flowers (in your yard or around the neighborhood) did well this season.
Sweet Peas

Monach Magnet Milkweed

Desert Milkweed

Lavender

Guara

Ranunculus

Nasturtiums

Flowers to Plant Outside & Seeds to Start Indoors Each Month in the Low Desert of Arizona.
• PLANTING GUIDE: Each month lists annual flowers and bulbs to plant outside & seeds to start indoors.
• BLOOMING GUIDE: Photos show what may be in bloom that month.

Fruit trees in the low desert Arizona garden in February

If deciduous fruit trees have been slow to lose leaves, remove leaves from tree to help usher in dormancy. Spray with a horticultural oil (I use this one from Amazon) this month.
Prune deciduous fruit trees this month before bud break and blossoms appear, if possible. Once blooming finishes, fertilize and water well.
Many different varieties of citrus are ripening this month. Best way to test for sweetness? Pick one and try it! Water established citrus once every 2-3 weeks in February.
Herbs in the low desert Arizona garden in February

Cilantro is a cool-weather-loving herb. It grows quickly and should be harvested often to keep it from going to seed. Once it does seed and flower, the seed is called coriander. Learn more about how to grow cilantro here.

Harvest and preserve cool-season herbs (I use my freeze-dryer). I also love adding chopped herbs and olive oil to herb freezer trays.

Dill grows as an annual in our cool winters but will begin to bolt and flower as the weather warms. Harvest as needed. Dill is also a great trap crop for tomato hornworms and a host plant for caterpillars. Let it flower to attract pollinators.

Learn more about how to grow dill in this blog post.
Rosemary is blooming this month. Harvest as needed. Let it flower to attract pollinators. This article shares more information about how to grow rosemary.
Low Desert Arizona Garden February To-Do List
- Amend garden beds with compost.
- Check your watering system. Note how long it takes to water your beds to a depth of 12 inches. Look for leaks, replace batteries in timers and clogged emitters.
- Begin spring planting. As long the forecast shows warming weather, plant tomatoes and peppers around the 15th of the month. (See list of other vegetables to plant below)
- Look at your garden and make a plan for your summer garden. Research different varieties to see which do well in Arizona. A good rule of thumb is to look for short-season crops. Be sure to rotate where you plant each year.
- If you didn’t do it in January, start slips for planting sweet potatoes.
- February is a good time to propagate succulents.
- Plant spring flowering annuals this month. (See list below)
- Plant trees, bushes, and perennials, and protect new plants from freezing temperatures.
- Bare-root roses are in-stock at local nurseries – it’s a great time to plant roses.
- Plant bare-root fruit trees and berries this month. Look for trees that have low chill hours (less than 400), mature early, and self-pollinate. Learn how to plant fruit trees in this blog post. For more information about choosing fruit trees, see my Fruit Planting Guide.
- Wait until mid-to-late February to plant frost-sensitive plants such as lantana and hibiscus.
- Plant grapes and blackberries this month or next.
Plant tomatoes after Feb. 15th in your Arizona vegetable garden
- Trees and shrubs may not need supplemental watering if we get heavy rain. If not, water shrubs and trees no more than once every 14-28 days. Wateruseitwisely.com is a helpful resource for landscape watering guidelines.
- As temperatures climb into the 80’s, water annuals more often.
- Check containers with a moisture meter or ensure the top inch or so of soil has dried out before watering.
- Water established citrus trees once every 2-3 weeks.
- Water established fruit trees once every 10-14 days.
Pruning:
- Prune frost-tender plants such as hibiscus and lantana late in the month. When pruning frost-damaged plants, wait and prune after new growth begins.
- If you didn’t prune roses in January, prune established roses this month. Clean up all fallen leaves and debris from around roses to discourage disease and insects.
- Prune dead branches out of trees and shrubs at the end of the month.
- Pruning citrus isn’t necessary, but after the danger of frost is past is the time to shape citrus trees a little (if you want to). Try to let the citrus foliage grow to about knee-high. Fruit production is best on the lower two-thirds of the tree, so it’s best not to “skirt” citrus trees. Lower branches also protect the trunk from sun damage. Clean out dead wood. Remove any suckers growing from below the graft.
- Prune grape vines.
- If you didn’t prune deciduous fruit trees in January, prune them this month. Prune dead, diseased, broken, and crossing branches and water sprouts (branches shooting straight up from limbs of trees).
Fertilizing:

Learn more about how to fertilize fruit trees in this blog post.

Protect from freezing temperatures (below 32°F.):

Snow in Mesa, Arizona on February 21, 2013

Arizona sunset in February with Fantex Ash tree
- Have burlap or frost cloth on hand to protect newly planted citrus, small lemon and lime trees, and other frost-sensitive plants from frost. Our last frost date is normally February 14th, but keep an eye on the weather just in case.
- Be aware that container plantings are more susceptible to freezing temperatures than those in the ground.
- Read this article or watch this video for more information on protecting plants during freezing temperatures.
Yard clean-up:

Broccoli left to flower

Bolting arugula
- Lettuce and other cool-season crops will bolt and flower as the weather heats up. Remove them by cutting off at the roots and add them to compost or allow them to flower to attract pollinators.
- As winter vegetables end their life cycle, keep an eye out for garden pests like aphids.
- If you overwintered tomatoes and peppers, as new growth begins to appear, trim the plant back and fertilize to encourage growth. If plants do not appear to return as temperatures warm, replace them with new plants in a different garden area.
What to plant in the low desert Arizona garden in February:

Before planting:
- Prepare beds for spring planting – Add compost and other organic matter to the soil.
- It’s important to have your soil tested at least once a year. A soil test can determine the health of your soil.
- Add a balanced organic fertilizer if needed.
Vegetables, Herbs & Fruit to plant in the low desert in February

(Click the link to read “How to Grow” articles on my website.)
Lavender (T)

Lemon Balm (T)

Lemon Grass (T)

Lemon Verbena (T)

Lentil (S)

Marjoram (T)

Mint (T)

Mustard (T)

Onion (Green) (S)

Oregano (T)
After February 15th (or after the last spring frost)

SEED, TRANSPLANT, OR BOTH? S = Seed T= Transplant

Vegetable, Herb, and Fruit Planting Guide for the Low Desert of Arizona

The ultimate resource for gardeners in arid regions with hot summers and mild winters—designed specifically for the low desert of Arizona.
It features information on how and when to start seeds indoors and when to transplant them outside for nearly 100 different fruits, vegetables, and herbs.

Vegetable, herb, and fruit seeds to start indoors during February

(Click the link for seed sources.)
PLANTING GUIDE: Each month lists vegetables, fruit & herbs to plant outside & seeds to start indoors.

HARVEST GUIDE: Photos show what may be ready to harvest that month.

Planting dates are for the low desert of Arizona (zone 9b).
Flowers to plant in the low desert in February

(Click the link to read “How to Grow” articles on my website.)

SEED, TRANSPLANT, OR BOTH? S = Seed T= Transplant

Flower seeds to start indoors in the low desert in February

(Click the link for seed sources.)

Flowers to Plant Outside & Seeds to Start Indoors Each Month in the Low Desert of Arizona.
• PLANTING GUIDE: Each month lists annual flowers and bulbs to plant outside & seeds to start indoors.
• BLOOMING GUIDE: Photos show what may be in bloom that month.

Visual planting guides for vegetables, herbs, fruits, flowers & vines.

If this post about gardening in Arizona was helpful, please share it:
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Angela Judd

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January 29, 2024
I Guarantee This Is the Best French Onion Soup You’ll Ever Make

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Melissa Gaman

Melissa Gaman is a recipe developer, editor, and food writer living in Jersey City, New Jersey. She loves to bake, especially bread, cookies, and anything chocolatey. Her sourdough starter came from Alaska and is rumored to date back to the Gold Rush. Outside of the kitchen, she loves to grill, smoke, and cook over live fire. Potatoes are her desert island food.

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Melissa Gaman

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January 28, 2024
How to Become Vegan and Stick to It, According to RDs – POPSUGAR Australia
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Adopting a vegan lifestyle can be an incredibly rewarding journey, offering numerous health benefits and promoting a more sustainable and compassionate way of life. It not only transforms the way you look at your food, but it heightens your awareness about the ethical and environmental implications of dietary choices. From discovering new vegetables and grains to experimenting with various flavors and cuisines, the vegan lifestyle can open the door to a world of culinary delights.

A vegan lifestyle means abstaining from animal-derived products and, according to some interpretations, seeking alternatives to products that exploit animals. The potential health benefits you may reap when you follow a vegan diet are immense, from weight loss and lower blood pressure to reduced risk of heart disease and certain cancers.

Ready to jump-start your vegan journey? You may already be well aware of the potential benefits of following a vegan lifestyle. But if you are wondering how to become vegan, how to get protein without meat, and the potential disadvantages of being vegan, read on to learn more as dietitians, myself included, share the best tips and tricks for becoming vegan.

Benefits of Plant-Based Diet

It shouldn’t come as a surprise that following a plant-based diet is linked to a slew of health benefits, from heart health support to promoting a healthy gut microbiome. Whether you choose to go plant-based (aka follow a diet that is rich in plants but still includes small amounts of animal products) or full-on vegan (meaning avoiding anything derived from an animal), there is data highlighting how taking these steps may positively impact your health.

“A vegan or vegetarian diet affects the gut microbiome,” says registered dietitian, Lisa Andrews, MEd, RD, LD. She explains that eating more high-fiber foods increases the production of healthy bacteria in your bowel that may reduce inflammation. “Inflammation is linked with the development of cardiovascular disease, cancer, diabetes, arthritis, and dementia,” she says.

Andrews also shared that a recent study in the International Review of Molecular Science found that a vegan diet may aid in the prevention of dementia and Alzheimer’s disease as it is low in fat and saturated fat and high in fiber and antioxidants. And a 2023 systematic review of studies found that vegan and vegetarian diets reduce the risk of cardiovascular disease and ischemic heart disease, but not strokes, compared to non-vegetarian diets. The reason? Vegan diets tend to be lower in saturated fat, which is a nutrient that is linked to potential heart health concerns.

Plant-based diets are also protective against cancers of the digestive system. “A recent meta-analysis found that plant-based diets helped to prevent various digestive cancers including colorectal and pancreatic cancer,” Andrews explains.

Plus, when people are eating a wide variety of plants, they are naturally eating a diet rich in fiber, antioxidants, and other phytochemicals, which work together to reduce the risk of chronic diseases. Plus, the wide spectrum of colors, flavors, and textures in plant-based meals makes for a delightful culinary experience while fueling your body with the right nutrients.

How to Become Vegan

Starting a vegan lifestyle can seem daunting, but it doesn’t have to be! A vegan diet can be simple, tasty, and nutritious. The journey begins with an understanding that veganism is not about deprivation, but about embracing a lifestyle that promotes health, compassion, and environmental sustainability. Remember, every small step counts and any progress is a positive step. So, whether you’re transitioning to a vegan diet for health reasons, ethical considerations, or environmental concerns, this guide is here to help you navigate your way to a happier, healthier, and more compassionate lifestyle.

Start Gradually

Starting your transition gradually may help you achieve longer-lasting compliance. For example, you can start by introducing more plant-based meals into your diet, say two days a week. And then gradually reduce your intake of meat, dairy, and other animal-derived products. Up your plant-based meals to three or four days a week – then, finally all seven days. The goal is to ease your body into the transition and eventually it will become less reliant on animal products.

Focus On Easy Replacements

There are vegan alternatives for nearly every type of food. Familiarizing yourself with some of the easy swaps will help you as you’re trying to figure out what to eat at home or what to order out. For example, instead of cow’s milk, you might try almond, soy, or oat milk. Instead of parmesan cheese, opt for nutritional yeast. There are also many plant-based protein alternatives, such as lentils, chickpeas, tempeh, and tofu.

Read Labels

Animal-derived ingredients can be found in many packaged foods. Always check the labels and familiarize yourself with the different names of these ingredients.

Here are some surprising ingredients that are derived from animals:
1. Gelatin: This common food thickener is derived from animal collagen, typically from the bones and skin of pigs and cows. It’s often found in items like marshmallows, gummy candies, and some yogurts.
2. Cochineal/Carmine: This red food coloring is made from a type of insect. It’s often found in candies, ice cream, and cosmetics.
3. Casein: This is a type of protein derived from milk and is often used in processed foods to improve texture. It can be found in some non-dairy creamers and some so-called ‘vegan’ cheeses.
4. Isinglass: A type of gelatin derived from fish bladders, it’s often used in the clarification process of beers and wines.
5. Lanolin: Derived from sheep’s wool, it’s commonly used in cosmetics and skincare products.
Seek Support and Resources

Join local or online vegan communities. They can provide you with much-needed support, inspiration, and practical tips as you’re starting your vegan journey. And research what supermarkets and restaurants in your area offer vegan-friendly options so that you know where to go.

Create a Menu Plan

Do some research on simple vegan meals and take it upon yourself to stock your pantry and refrigerator with vegan snacks and ingredients so that you can have options at the ready, says Sharon Palmer, RDN, and author of “The Plant-Powered Plan to Beat Diabetes”. Then, try to create a weekly menu plan, especially as you’re getting started. It doesn’t have to be too fancy, Palmer says, but having an idea of what you will eat until you get in the rhythm of things can be helpful. Meal planning can ensure you’re getting a balanced intake of nutrients. Make sure to fill your plate with a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Remember, diversity is key in a plant-based diet.

Be Gentle with Yourself

Mistakes happen, so don’t be too hard on yourself if you slip up. The goal is progress, not perfection.

Embrace the adventure and enjoy the discovery of new foods and flavors. If you want more hand-holding, you can speak with a registered dietitian to help you learn more about how to navigate a vegan lifestyle healthfully.

Disadvantages of Being Vegan

While there’s no denying the many benefits of a vegan lifestyle, it’s important to acknowledge that like any lifestyle choice, it also has its challenges.
1. Nutrient deficiency: A vegan diet can potentially lead to a deficiency in nutrients like Vitamin B12, iron, choline, iodine, and omega-3 fatty acids, which are predominantly found in animal-derived foods. Therefore, careful planning or supplementation may be necessary.
2. Limited option when eating out: Navigating menus at non-vegan restaurants can be tricky, and options may be limited.
3. Potential for processed food over-reliance: With the rising popularity of veganism, there’s now an abundance of processed vegan foods in the market. While convenient, these can be high in sugar and unhealthy fats and low in nutrients.
4. Time and planning: From reading labels to cooking more at home, a vegan lifestyle can require a little more time and planning, especially in the beginning stages.
Remember, every lifestyle choice has its pros and cons, and it’s all about finding what works best for your individual needs and circumstances.

How to Get Protein Without Meat

The question of getting enough protein is often one of the first raised when considering a vegan diet. Fortunately, there are many plant-based sources of protein that can easily be incorporated into your meals.
1. Legumes: Beans, lentils, and chickpeas are not only rich in protein but also packed with fiber and essential nutrients. They can be used in a variety of dishes such as salads, soups, and stews.
2. Quinoa: One of the few plant foods that’s a complete protein, quinoa is an excellent choice for vegans. It’s versatile and can be used in everything from salads to stir-fries.
3. Tofu and Tempeh: Made from soybeans, tofu and tempeh are not only high in protein but also rich in calcium and iron.
4. Nuts and Seeds: Almonds, chia seeds, flaxseeds, and hemp seeds are excellent sources of protein and healthy fats. They can be added to breakfast cereals, salads, or smoothies for an extra protein boost.
5. Whole Grains: Foods like brown rice, oatmeal, and whole grain bread not only provide protein but also provide necessary complex carbohydrates that are a great source of energy.
One consideration when choosing your protein sources on a vegan diet is to ensure you are consuming adequate amounts of essential amino acid. Amino acids are the building blocks of proteins and there are nine essential amino acids that your body can’t create in adequate amounts, but that you can get from the foods you eat.

Many plant-based proteins are considered “incomplete” as they don’t contain all the essential amino acids our body requires. But that’s where complementary proteins come into play here. Complementary proteins are two or more incomplete proteins that, when eaten together or within the same day, can provide a complete protein profile. For instance:
1. Rice and Beans: When eaten together, these two form a complete protein. Both are staple foods in many cultures and can be prepared in myriad ways.
2. Peanut Butter and Whole Grain Bread: This classic combination also constitutes a complete protein. It’s a quick and easy option, especially for breakfast or snacks.
3. Hummus and Pita Bread: Chickpeas and whole grain pita bread pair up for a tasty complete protein.
There are also a handful of vegan-friendly protein sources that are considered complete proteins too, like pistachios. In fact, pistachios provide all nine essential amino acids along with 4.3 g glutamic acid (an essential amino acid) per 100 g (comparable with beef brisket) and 2.1 g arginine (another essential amino acid) per 100 g (comparable with chicken). Plus, pistachios have a high antioxidant capacity, making them a fantastic choice for those who are focused on protecting healthy cells from free radical damage in the body. That being said, if you’re considering switching to a vegan diet and have concerns about how it may impact your health and/or body, contact your healthcare provider. Changing your diet and cutting out certain foods is a big decision and speaking to a doctor or registered dietitian can help you figure out whether or not a vegan diet is right for you.
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Lauren manaker

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January 26, 2024
Gotu Kola: How to Grow the Plant, Also Called Indian Pennywort

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Gotu Kola, Centella asiastica

Recently, I became the proud parent of a potted gotu kola. My friend from Sri Lanka grows this herb on her patio and had an extra container to share. If you know about the magical qualities of this humble, hard-to-find-fresh herb, then you might be a bit envious. If you are unfamiliar with this plant or only know it as an herbal supplement or as an ingredient in fancy facial creams, then you are in for a treat.

Above: Sow Exotic Nursery sells potted Gotu Kola, also known as Indian pennywort and Asiatic pennywort, for $19.95 each.

Let’s start with the good stuff. In many parts of Asia, gotu kola has been called “the fountain of life” and an “herb of longevity.” Legend says an ancient Chinese herbalist lived for 200 years because he ate gotu kola. This herb, packed with essential vitamins and minerals, has been used for thousand of years to treat numerous afflictions in India, China, and Indonesia. In Ayurveda, it is believed to improve mental clarity and support a long life. In India, a common saying is that elephants gain their good memory from snacking on wild gotu kola. My friend claims eating this herb is great for a healthy complexion; it can also be mashed up and combined with coconut oil and tumeric for a glowing face mask. Side note: before eating gotu kola, consult with your doctor if you are on medication, are pregnant, nursing, or allergic to it.

What does it taste like? The flavor is mildly herbaceous like celery (it’s actual related to parsley), and the young leaves and stems can be added to curries, soups, salads, or smoothies. It can be eaten raw or cooked. A traditional Sri Lankan dish is gotu kola sambol, a salad made with the leaves, freshly grated coconut, green chili, onions, tomatoes, lime juice, and salt.

Above: Gotu kola leaves can be harvested for salads. Photograph by Dennis Sylvester Hurd via Flickr.

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January 24, 2024
This Space-Saving $17 Cutting Board Doubles as a Wash Basin for Fruits and Veggies

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It even has hidden storage!
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Morgan Pryor

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January 23, 2024
You’ll Want to Make This Easy Saag Paneer on Repeat All Winter

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It’s got greens for days.
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Chetna Makan

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January 23, 2024
This Unique $15 Veggie Peeler Works Just Like a Pencil Sharpener

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It’s fun and functional.
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Morgan Pryor

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January 22, 2024
This Super-Classic Sunday Dinner Is Legendary in England for a Reason

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Rachel PerlmutterCulinary Producer

Rachel Perlmutter is a recipe developer, food stylist, and culinary producer at The Kitchn. Originally from Houston, Texas, she spends her free time trying to perfect kolaches and breakfast tacos that taste like home. Rachel currently lives in Brooklyn with her partner, dog, cat and rabbit, where they all share a love of seasonal local produce.

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Rachel Perlmutter

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January 21, 2024
How to Grow Sweet Potatoes
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Learning how to grow sweet potatoes is surprisingly easy – just a few plants provide a plentiful harvest. Sweet potatoes need a long warm growing season, are heat-tolerant and drought-resistant, and have very few pests or diseases. All of this makes them perfect for growing in the low desert of Arizona (yay!) Here are eight tips for how to plant, grow, and harvest sweet potatoes.

Disclaimer: This post contains affiliate links. See my disclosure policy for more information.

8 Tips for Growing Sweet Potatoes

1. Plant sweet potatoes at the correct time

Plant sweet potatoes 2-3 weeks after the last spring frost, when the soil temperature is at least 65℉.

In the low desert of Arizona:

2. Prepare soil correctly before planting sweet potatoes

Sweet potatoes need well-draining slightly-acidic soil. Amend clay soils heavily with compost. Soil should be worked to a depth of at least 8-10 inches. Sweet potatoes can also be grown in raised beds or large containers. Plant in an area with full sun and/or afternoon shade in the low desert.

3. Plant sweet potato slips

Sweet potatoes aren’t grown from seed like many other vegetables. Rather, they are started from slips – rooted sweet potato shoots grown from a mature sweet potato. Grow your slips from sweet potatoes or purchase slips.

‘Soil method’ for starting sweet potato slips

‘Water method’ for starting sweet potato slips

Root slips before planting

Looking for more information about how to grow sweet potato slips? This article about how to grow sweet potato slips will help.

Most varieties of sweet potatoes do well in the long growing season of the low desert. In higher elevations or places with shorter growing seasons, choose from quickly-maturing varieties such as ‘Beauregard’ and ‘O’Henry’.

Plant rooted slips deeply, burying slips up to top leaves. Space sweet potato plants 12-18 inches apart. Water well and feed with a starter solution high in phosphorus (if your soil lacks phosphorus) to ensure the plants root well.

4. Allow vines to grow for larger sweet potatoes

Occasional small harvests of greens to eat is fine, but do not prune back vigorous vines for the best-sized harvests. The size of the sweet potatoes is determined by the amount of sunlight the leaves receive. More sunlight and leaf surface area that receives sun means larger sweet potatoes.

If space is an issue, consider growing vines vertically up a trellis to allow sunlight to reach the leaves and produce larger sweet potatoes.

Check longer vines occasionally and lift them up to keep them from rooting in the soil along the vines. Additional rooting will take energy away from the main tubers and instead create many undersized tubers.

5. Water deeply, less often

Deep watering is crucial for sweet potatoes during hot dry periods. However, it is important to let soil dry out somewhat between waterings. Sweet potatoes tolerate dry conditions better than soggy ones.

6. Harvest sweet potatoes at the right time

Here are a few things to look for before harvesting sweet potatoes:
- The longer a crop is left in the ground, the higher the yield.
- Sweet potatoes may be ready to harvest between 90-120 days after planting.
- Harvest when tubers are at least 3 inches in diameter.
- Harvest sweet potatoes before the first fall frost.
- When the leaves and vines begin turning yellow, production is slowing down. Leave them in the ground a little longer for the largest tubers.
- Once the top growth has died down, remove foliage and harvest.
7. Harvest sweet potatoes correctly

Once you have decided to harvest the sweet potatoes, cut back vines and loosen soil around the plant with a spade fork. Carefully find the primary crown of each plant, and use your hands to dig up the tubers. Shake off any excess dirt, and handle tubers carefully to prevent bruising. Keep harvested sweet potatoes out of direct sunlight. Do not wash sweet potatoes until ready to use for longest storage life.

8. Cure and store sweet potatoes correctly for the longest storage life

To cure sweet potatoes, set potatoes in a single layer (not touching) in a warm (about 80℉) humid area for 10-14 days. Curing allows cuts and bruises to heal and helps the starches inside the sweet potatoes convert to sugars.

HOT CLIMATE SWEET POTATO CURING TIP:

Put the sweet potatoes in a single layer in a plastic grocery sack (cut a couple of holes in the bag for ventilation) to trap moisture in a warm spot INSIDE your house. Outside temperatures may not be the right temperature for sweet potatoes to cure properly.

The curing process is complete if the skin remains intact when the sweet potatoes are rubbed together. Sprouting will occur if potatoes are cured too long. After curing, throw out or immediately use any bruised potatoes.

Store cured sweet potatoes in a cool (about 55-65℉ if possible) dry area for the longest storage.

HOT CLIMATE SWEET POTATO STORAGE TIP:

If stored above 70°F, the storage life of sweet potatoes is shortened considerably. When outside temperatures are cool, store sweet potatoes in the garage in a box with individual potatoes wrapped in newspaper. Once temperatures heat up, bring the box inside to your coolest room. Check potatoes often and use any right away that show signs of sprouting or rotting.

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Dawn Schroeder

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January 20, 2024
How to Grow Sweet Potatoes
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Learning how to grow sweet potatoes is surprisingly easy – just a few plants provide a plentiful harvest. Sweet potatoes need a long warm growing season, are heat-tolerant and drought-resistant, and have very few pests or diseases. All of this makes them perfect for growing in the low desert of Arizona (yay!) Here are eight tips for how to plant, grow, and harvest sweet potatoes.

Disclaimer: This post contains affiliate links. See my disclosure policy for more information.

8 Tips for Growing Sweet Potatoes

1. Plant sweet potatoes at the correct time

Plant sweet potatoes 2-3 weeks after the last spring frost, when the soil temperature is at least 65℉.

In the low desert of Arizona:

2. Prepare soil correctly before planting sweet potatoes

Sweet potatoes need well-draining slightly-acidic soil. Amend clay soils heavily with compost. Soil should be worked to a depth of at least 8-10 inches. Sweet potatoes can also be grown in raised beds or large containers. Plant in an area with full sun and/or afternoon shade in the low desert.

3. Plant sweet potato slips

Sweet potatoes aren’t grown from seed like many other vegetables. Rather, they are started from slips – rooted sweet potato shoots grown from a mature sweet potato. Grow your slips from sweet potatoes or purchase slips.

‘Soil method’ for starting sweet potato slips

‘Water method’ for starting sweet potato slips

Root slips before planting

Looking for more information about how to grow sweet potato slips? This article about how to grow sweet potato slips will help.

Most varieties of sweet potatoes do well in the long growing season of the low desert. In higher elevations or places with shorter growing seasons, choose from quickly-maturing varieties such as ‘Beauregard’ and ‘O’Henry’.

Plant rooted slips deeply, burying slips up to top leaves. Space sweet potato plants 12-18 inches apart. Water well and feed with a starter solution high in phosphorus (if your soil lacks phosphorus) to ensure the plants root well.

4. Allow vines to grow for larger sweet potatoes

Occasional small harvests of greens to eat is fine, but do not prune back vigorous vines for the best-sized harvests. The size of the sweet potatoes is determined by the amount of sunlight the leaves receive. More sunlight and leaf surface area that receives sun means larger sweet potatoes.

If space is an issue, consider growing vines vertically up a trellis to allow sunlight to reach the leaves and produce larger sweet potatoes.

Check longer vines occasionally and lift them up to keep them from rooting in the soil along the vines. Additional rooting will take energy away from the main tubers and instead create many undersized tubers.

5. Water deeply, less often

Deep watering is crucial for sweet potatoes during hot dry periods. However, it is important to let soil dry out somewhat between waterings. Sweet potatoes tolerate dry conditions better than soggy ones.

6. Harvest sweet potatoes at the right time

Here are a few things to look for before harvesting sweet potatoes:
- The longer a crop is left in the ground, the higher the yield.
- Sweet potatoes may be ready to harvest between 90-120 days after planting.
- Harvest when tubers are at least 3 inches in diameter.
- Harvest sweet potatoes before the first fall frost.
- When the leaves and vines begin turning yellow, production is slowing down. Leave them in the ground a little longer for the largest tubers.
- Once the top growth has died down, remove foliage and harvest.
7. Harvest sweet potatoes correctly

Once you have decided to harvest the sweet potatoes, cut back vines and loosen soil around the plant with a spade fork. Carefully find the primary crown of each plant, and use your hands to dig up the tubers. Shake off any excess dirt, and handle tubers carefully to prevent bruising. Keep harvested sweet potatoes out of direct sunlight. Do not wash sweet potatoes until ready to use for longest storage life.

8. Cure and store sweet potatoes correctly for the longest storage life

To cure sweet potatoes, set potatoes in a single layer (not touching) in a warm (about 80℉) humid area for 10-14 days. Curing allows cuts and bruises to heal and helps the starches inside the sweet potatoes convert to sugars.

HOT CLIMATE SWEET POTATO CURING TIP:

Put the sweet potatoes in a single layer in a plastic grocery sack (cut a couple of holes in the bag for ventilation) to trap moisture in a warm spot INSIDE your house. Outside temperatures may not be the right temperature for sweet potatoes to cure properly.

The curing process is complete if the skin remains intact when the sweet potatoes are rubbed together. Sprouting will occur if potatoes are cured too long. After curing, throw out or immediately use any bruised potatoes.

Store cured sweet potatoes in a cool (about 55-65℉ if possible) dry area for the longest storage.

HOT CLIMATE SWEET POTATO STORAGE TIP:

If stored above 70°F, the storage life of sweet potatoes is shortened considerably. When outside temperatures are cool, store sweet potatoes in the garage in a box with individual potatoes wrapped in newspaper. Once temperatures heat up, bring the box inside to your coolest room. Check potatoes often and use any right away that show signs of sprouting or rotting.

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Dawn Schroeder

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January 19, 2024
Flavonoid Benefits from Apple Peels | NutritionFacts.org

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Peeled apples are pitted head-to-head against unpeeled apples (and spinach) in a test of artery function.

Regularly eating apples may contribute to a lower risk of dying prematurely. “Moderate apple consumption,” meaning one or two apples a week, “was associated with a 20% lower risk of all-cause mortality”—that is, dying from all causes put together—“whereas those who ate an apple a day had a 35% lower risk of all-cause mortality compared with women with low apple consumption.”

You’ll often hear me talking about a lower or higher risk of mortality, but what does that mean? Isn’t the risk of dying 100 percent for everyone, eventually? As you can see in my graph below and at 0:40 in my video Friday Favorites: For Flavonoid Benefits, Don’t Peel Apples, I present some survival curves to help you visualize these concepts. For example, if you follow thousands of older women over time, nearly half succumb over a period of 15 years, but that half includes those who rarely, if ever, ate apples—less than 20 apples a year. Instead, those averaging more like half a small apple a day lived longer; over the same time period, closer to 40 percent or so of them died. And, those who ate one small apple or about a quarter of a large apple a day survived even longer.

Why is that the case? It seems to be less the apple of one’s eye than the apple of one’s arteries. Even a fraction of an apple a day is associated with 24 percent lower odds of having severe major artery calcifications, a marker of vascular disease. You may think that’s an obvious benefit since apples are fruits and fruits are healthy, but the effect was not found for pears, oranges, or bananas.

Both of these studies were done on women, but a similar effect (with apples and onions) was found for men. We think it’s because of the flavonoids, naturally occurring phytonutrients concentrated in apples. As you can see below and at 2:02 in my video, they’re thought to improve artery function and lower blood pressure, leading to improvements in blood flow throughout the body and brain, thereby decreasing the risk of heart disease and strokes. You don’t know, though, until you put it to the test.

When I first saw a paper on testing flavonoid-rich apples, I assumed they had selectively bred or genetically engineered a special apple. But, no. The high-flavonoid apple was just an apple with its peel, compared to the low-flavonoid apple, which was the exact same apple with its peel removed. After eating the apples, flavonoid levels in the bloodstream shot up over the next three hours in the unpeeled apple group, compared to the peeled group, as you can see below, and at 2:36 in my video. This coincided with significantly improved artery function in the unpeeled apple group compared to the peeled one. The researchers concluded that “the lower risk of CVD [cardiovascular disease] with higher apple consumption is most likely due to the high concentration of ﬂavonoids in the skin which improve endothelial [arterial] function”—though, it could be anything in the peel. All we know is that apple peels are particularly good for us, improving artery function and lowering blood pressure.
Even compared to spinach? As you can see in the graph below and at 3:14 in my video, if you give someone about three-quarters of a cup of cooked spinach, their blood pressure drops within two to three hours. If you instead eat an apple with some extra peel thrown in, you get a similar effect. The researchers concluded that apples and spinach almost immediately improve artery function and lower blood pressure.
What’s nice about these results is that we’re talking about whole foods, not some supplement or extract. So, easily, “this could be translated into a natural and low-cost method of reducing the cardiovascular risk profile of the general population.”

For more about apples, see the topic page and check out the related videos below.

What about dried apples? See Dried Apples vs. Cholesterol. What about apple cider vinegar? Check out Flashback Friday: Does Apple Cider Vinegar Help with Weight Loss?. And what about apples going head-to-head with açai berries? See The Antioxidant Effects of Açai vs. Apples.

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Michael Greger M.D. FACLM

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January 16, 2024
I Tried the Viral Roast Potato That Has 10 Million Views and I'll Never Cook a Potato Another Way

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We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.

There’s something about the sound of the words “loaded baked potato” that have always just tickled a chord inside of me. I’ve always been enamored by the taste and smell of a loaded baked potato as well as its ability to hit the spot and stick to your bones no matter the situation. Whenever I need to be reminded of the comfort of home, I feel I can do no wrong by whipping one up, especially on a cold day while enjoying a meal with loved ones.

Recently, after discovering a video shared to TikTok by Meals with Max of a Giant Roast Potato recipe, I realized it had been far too long since my last loaded potato experience. Max’s method for this giant roast potato involved skinning a massive spud before boiling it for 10 minutes and then tossing in an air fryer for a half an hour. As I watched the video, I was immediately impressed by the way his roasted potato turned out, especially once I realized he would be topping it with pigs in a blanket among other delicious ingredients.

How to Make the Giant Roast Potato

For this recipe, you’ll want to do some prepping ahead of time to make things go a little smoother. I would start off by making the pigs in blankets. I used all-beef hot dogs for this part of the recipe and wrapped them in thinly sliced bacon. Bake in the oven for about 25 minutes at 375°F and make sure to flip the dogs halfway through the cooking process. While the pigs get warm inside of their blankets, shred some cheddar and mozzarella cheeses, and then begin peeling the potatoes.

Add the potatoes to a pot of boiling water along with some fresh rosemary, thyme, a few whole cloves of garlic, and some salt. Allow the spuds to boil for 10 to 15 minutes, or until they are tender and can easily be poked with a fork. Drain the water from the pot, then give each potato a toss around the inside of the empty pot while the lid is on top to roughen up the edges.

At this point, your pigs in blankets should be finished, so go ahead and increase the temperature of the oven to 400°F and prepare a baking sheet for the potatoes. Cover the potatoes in olive oil and more salt, then bake for about half an hour, or until the outside of the spuds are a beautiful golden brown.

While the potatoes bake, grab a small pot and heat your favorite type of gravy in preparation for the final steps of the recipe. Once the spuds are golden brown, remove them from the oven and allow to cool slightly before slicing each in half lengthwise. Score the inside faces of the potatoes with a knife, then add butter, shredded cheeses, and some of the chopped-up pigs in blankets. Follow with a drizzle of honey, gravy, and a dash of salt and pepper on top. Serve while still warm and enjoy!

My Honest Opinion of the Giant Roast Potato

I don’t say things like this often, but this might be the best loaded baked potato I have ever had. Of course, there are a few adjustments that could be made to cater this recipe directly to my personal tastes, however, I never would have thought to load my baked potato with pigs in a blanket, so I have to give Max the ultimate credit for that decision. I loved the golden brown color of the potatoes after removing them from the oven and their crisp outer edges were absolutely perfect within each bite.

As far as where this recipe might fall short, I seriously cannot think of any faults beyond ingredient preferences. Next time I will certainly use some type of sausage instead of hot dogs for the pigs in blankets, and I am also curious as to how other types of potatoes and gravy combinations would work out. And although this recipe didn’t call for it, I couldn’t help but think I was missing a dollop of sour cream and some chopped chives on top to round everything out perfectly.

Tips for Making the Giant Roast Potato

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Nathan Hutsenpiller

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January 14, 2024
Parmesan Crusted Carrots Are So Good That Your Friends Will Demand the Recipe

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Who doesn’t like crispy cheese?
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James Park

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January 13, 2024
This “Way Easier” Version of Chicken Parm Is My New Favorite Dinner

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Roast until just beginning to soften, 12 to 15 minutes. Meanwhile, grate 6 ounces mozzarella cheese on the large holes of a box grater (about 1 1/2 cups). Finely grate 1 ounce Parmesan cheese (about 1/2 cup firmly packed) on the smallest holes of the box grater, or measure out 1/3 cup store-bought grated.

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Kelli Foster

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January 13, 2024
The 3-Ingredient Creamy Soup I Make on Nights When I'm Feeling Lazy

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This is a bowl of pure comfort.
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James Park

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January 6, 2024
I Tried the Viral Parmesan “Broccoli Chips” That Have 55 Million Views, and They’re So Easy, I’ll Be Making a Batch Every Week

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We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.

The thing I love most about discovering recipes online is the vast variety of ideas available in which you can create something from basically nothing. Whether it’s turning random leftovers into an incredible meal or combining seemingly average ingredients and creating something amazing with them, the possibilities are truly endless. Don’t get me wrong, I love learning from the best cookbooks of 2023 just as much as the next home chef, but there is no denying the sheer amount of creativity bursting at the seams on TikTok and Instagram.

After discovering Stella Drivas and her recipe for Crispy Parmesan Broccoli Chips, I was floored by her example of an easy and somewhat healthy snack. As the biggest self-proclaimed fan of broccoli and cheese casserole, my love for the two main ingredients was already not much of a secret. But I had yet to see these two ingredients paired together in such a way. So, there was no way I was going to pass up the opportunity to try her recipe for myself. Here’s how it went.

How to Make Crispy Parmesan Broccoli Chips

Start by preheating your oven to 420°F and lining a large rimmed baking sheet with parchment paper. Set the baking sheet aside and bring a large pot of water to a boil. Add in large florets of broccoli and 1 tablespoon of salt, and bring the water back to a boil. Blanch the broccoli for 1 to 2 minutes, then strain the water and transfer to a platter lined with paper towels to soak up more of the water.

Take your prepared baking sheet and sprinkle a layer of freshly grated Parmesan cheese until you have a thin layer of cheese as a base. Transfer the broccoli to the baking sheet, slightly spacing each piece out enough so there is room to smash them. Using a shot glass or a small cup, smash the broccoli pieces down, gently, but firmly.

Next, season the broccoli with salt, onion powder, and garlic powder before transferring the baking sheet into the oven and baking for 25 to 30 minutes or until the cheese is golden brown and the broccoli is crispy. When ready, remove the baking sheet from the oven and let it cool slightly before breaking apart and serving.

My Honest Opinion of Crispy Parmesan Broccoli Chips

I was absolutely thrilled by the results of this recipe. I was worried that I might over bake the whole thing and end up with far too crispy of a bottom layer of cheese. However, I only had one corner of the pan get a little too burnt. The rest of the dish came out perfectly, in my opinion, and each bite was just as good as the last.

I think that using Parmesan cheese, especially freshly grated Parmesan, is the best option for this type of recipe. The cheese smells amazing while baking in the oven, and its rich and nutty sharpness paired beautifully with the seasoned broccoli. I can see myself making this dish again as an appetizer while hosting guests for dinner, or even as a quick end of the day snack when I’m not in the mood for a full-on dinner. I definitely recommend everyone try this out soon, you can find the full recipe here.

3 Tips for Making Crispy Parmesan Broccoli Chips

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Nathan Hutsenpiller

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January 6, 2024
20 Korean Vegan Recipes

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Published 01/06/2024. Updated 01/14/2021

From kimchi to noodles, this list features a nice variety of recipes for your Korean vegan table or healthy eating!

Even if you’re not vegan or vegetarian, these recipes are perfect for incorporating more plant-based foods to your diet for a healthier New Year.

If you think Korean food is all about BBQ meat and fried chicken, think again! Traditionally, Korean cuisine relies heavily on grains, legumes, and vegetables. Meat was scarce, so our ancestors didn’t eat so much meat as we do in modern days.

Also, Korean temple cooking is entirely plant-based, using seasonal ingredients which are mostly grown in temple grounds or harvested from fields and mountains. No meat or seafood is allowed! Because of the long history of Buddhism in Korea, temple cuisine (사찰음식) is deeply incorporated into traditional Korean cuisine.

For these reasons, so many classic Korean dishes are naturally vegan (or vegetarian) or can easily be veganized!

For more vegan side dishes, check out my 15 Korean Vegetable Side Dishes.

Or simply omit the meat from my classic Japchae recipe.

Or simply omit the meat and egg from my classic Bibimbap recipe.

Also try my classic Bibim Guksu without the optional egg.

You may also like soy braised lotus roots (Yeongeun Jorim).

More vegan recipes

Oi Naengguk (Chilled Cucumber Soup)
Dongchimi (Radish Water Kimchi)
Kongguksu(Chilled Soy Milk Noodle Soup)
Oiji (Korean Pickcled Cucumbers)
Yeongeun Jorim (Sweet Soy Braised Lotus Roots)
Doraji Namul (Sautéed Bellflower Roots)
Chwinamul Bokkeum (Stir-fried Aster Scaber)
Danpatjuk (Sweet Red Bean Porridge)
Hobakjuk (Pumpkin Porridge)

This list of Korean vegan recipes was originally posted in January 2021. I’ve updated it here with more recipes for 2024.

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Hyosun

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January 5, 2024
How to Grow Tomatoes in Arizona – 10 Tips for Growing Tomatoes
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Learning how to grow tomatoes may feel overwhelming. Entire books have been written about growing tomatoes, but these 10 tips will fast-track you to tomato-growing success.

The taste of homegrown tomatoes is the reason many people begin a garden. In the United States, it is said that more gardeners grow tomatoes than any other vegetable.

Wondering about how to grow tomatoes in Arizona, the low desert, and other hot climates? Keep reading; there is plenty of information for you too!

Low desert includes elevations below 3500 ft in the Southwest, such as the Phoenix and Tucson metro areas.

Disclaimer: This post contains affiliate links See my disclosure policy for more information.

10 Tips for How to Grow Tomatoes

Tip #1 for Growing Tomatoes: Choose a tomato variety suited for your tastebuds and climate

Decide which type of tomato you want to eat. Different types of tomatoes are suited for eating fresh, canning, making salsa, or cooking.

Choose a type of tomato suited to your climate for the best chance of success. Because of the heat of Arizona summers, we have a short growing season. Look for plants with short (60-90) days to maturity. These are often types with small to medium fruit or Roma or paste varieties.

Varieties highly recommended for desert climates like Arizona include: Punta Banda, Celebrity, Pearson, Speckled Roman*, Black Krim*, Atomic Grape*, Sungold, Sweet 100, Yellow Pear, Canestrino*, and Cherokee Purple.

(* Local Master Gardener Carol Stuttard recommended varieties.)

Florida gardeners battle high heat and humidity. The Everglades tomato does well in those conditions.

Different climates have other considerations and growing conditions. Ask a local grower for varieties that do well in your area.

Tip #2 for How to Grow Tomatoes: Plant tomatoes at the correct time

To give tomato plants the best chance for success, plant tomatoes right after the last spring frost date. This is usually around February 15th – March for the low desert of Arizona. For this planting, start seeds indoors from December – January.

Once planted, if necessary, protect plants from cold nighttime temperatures. Plant tomatoes in the morning, so tomatoes have the day to settle in before cooler nighttime temperatures.

There is a second (monsoon) planting window for planting tomatoes in Arizona’s low desert from July through September. For this planting, start seeds indoors from May – July.

Once planted, protect plants from high daytime temperatures with a shade cloth. Plant tomatoes in the evening so tomatoes have a cooler evening to settle in before hot daytime temperatures.

Tomatoes grow best in temperatures of 70℉ to 90℉, with nighttime temperatures consistently above 55℉. In Arizona, you want tomatoes to flower and set fruit before it gets too hot. Once temperatures reach 90℉, tomato pollen is not viable. Fruit that has set will continue to mature, but new fruit will not set if pollen is not viable.

Tip #3 for Growing Tomatoes: Plant tomatoes in the right location
- The most important requirement for productive tomatoes is plenty of sunshine.
- Give tomatoes full sun for the entire plant with adequate growing space around each plant for air circulation.
- Allow 2 feet between each plant for healthy and productive plants.
- Do not plant tomatoes in the same location year after year. Rotate the location to prevent the build-up of disease in the soil.
Tip #4 for How to Grow Tomatoes: Prepare soil correctly

Tomatoes need soil rich in organic matter; make a habit of amending your soil with compost. Good drainage is important as an area with standing or puddling water invites disease. Prepare your soil correctly, and your plants will thank you. If you are growing tomatoes in raised beds, this article talks about the best soil for raised beds.

Tip #5 for Growing Tomatoes: Plant tomato seedlings deeply

Planting deeply encourages a more extensive root system and a healthier plant.
- Remove the bottom 2/3 of the leaves on the tomato transplant.
- Dig a shallow trench or deep hole (depending on the depth of the planting bed) and plant transplant so that only the top leaves are above the ground.
- Roots will grow along the entire stem of the plant.
- Bear in mind that plants may appear to do nothing for a bit after planting the tomato- but they are growing roots.
Tip #6 for How to Grow Tomatoes: Mulch tomato plants well

Use compost, straw, leaves, or pine needles to reduce evaporation and insulate the soil from extreme hot and cold temperatures; soil will stay at a more even temperature.

Mulching helps control weeds, and plants will not have to compete with weeds for water and nutrients. Most mulch ultimately becomes fertilizer as it decomposes into the soil around the plant. Learn more about how to mulch in this post.

Tip #7 for Growing Tomatoes: Water tomato plants correctly
- Water early in the day to prevent excessive evaporation.
- It’s best to water at the soil level, so leaves do not get wet. Wet leaves encourage disease.
- Water to a depth of at least 12 inches to encourage roots to grow deep in the soil to find nutrients and moisture.
- Water slowly and deeply.
- Deep, extensive roots help plants withstand dry spells.
- Water regularly as needed, but do not allow plants to become soggy as plant roots need oxygen. How often you water depends on your soil and the weather conditions. Water deeply each time you water and then let the top few inches dry out before watering again. During the hottest months of the summer, that might mean every day. During the winter, that often means every 7-10 days.
Tip #8 for How to Grow Tomatoes: Feed tomato plants

When planting, if your soil is low in phosphorus it’s important to provide a source of phosphorus (bone meal or rock phosphorus) and again as plants begin to bloom and produce fruit. A soil test can determine if your soil is low is phosphorus. Without proper fertilization, plants do not produce well and are prone to weeds (which invite pests and other diseases).

Once tomatoes set fruit feed them about once a month. Tomatoes do best with regular feeding from organic sources of fertilizer. I feed mine with a diluted fish emulsion/seaweed fertilizer.

Tip #9 for Growing Tomatoes: Provide support for growing tomato plants

It’s important to encourage tomatoes to grow vertically.
- Growing tomatoes vertically keeps the plant upright, and prevents the stems from breaking from heavy fruit or wind.
- Trellising tomatoes also keeps the leaves off the ground which helps reduce diseases.
- Fruit is easier to harvest when it is off the ground as well.
Tip #10 for Growing Tomatoes: Provide shade for tomato plants in extreme climates like Arizona

Provide shade for tomatoes in extreme heat

Your plants may need a little help to get through a long, hot summer in the low desert of Arizona.
- Shade can reduce the air temperature for tomatoes by several degrees, and it also extends the growing season.
- Providing shade in desert climates helps reduce stress on tomato plants, and can prevent sunscald on ripening tomatoes.
- Shaded tomato plants are more likely to survive the extreme heat of the desert, and may perform better when cooler temperatures return in the fall.
Sunscald on tomatoes

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Angela Judd

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January 1, 2024
The 4-Ingredient Broccoli Recipe I Make Every Single Week

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We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.

If you’re looking for a simple side dish that works with practically every main dish, let me suggest roasted broccoli. Perfectly roasted broccoli is crisp-tender with super-flavorful caramelized bits that you’d swear were seasoned with more than just salt and pepper. The secret to serving broccoli that you want to eat every single week starts even before you slide it into the oven. Here’s how to do it.

Key Ingredients in Roasted Broccoli

How to Roast Broccoli in 3 Easy Steps

Do You Need to Wash Broccoli Before Roasting?

Produce — including broccoli — should always be washed under running water before preparation. This removes any dirt or bacteria that may be present on the broccoli from harvest, storage, or preparation.

Is Roasted Broccoli Better than Boiled?

Is Roasted Broccoli Good for You?

Roasting broccoli is a great way to keep the nutrients inside the vegetable (and not in the cooking water as can happen with boiled or blanched vegetables). Broccoli is an excellent source of vitamins C, K, and A and minerals like potassium, calcium, and iron. It is packed with antioxidants, a good source of dietary fiber, and is relatively low in carbohydrates with 4.5g of carbs per 100 grams.

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January 1, 2024