Myths About Plant-Based Proteins: What You Need to Know
Plant-based proteins are becoming more popular as people look for healthier, more sustainable, and ethical ways to eat. Whether you’re trying to eat less meat or just explore new food options, plant-based proteins offer lots of benefits.
However, many people hesitate to include them in their diet because of concerns or misconceptions, like not getting enough protein or missing essential nutrients.
This article will bust some of the biggest myths about plant-based proteins, so you can make informed choices and feel confident about including them in your flexitarian lifestyle.
Myth #1: You Can’t Get Enough Protein on a Diet incorporating Plant-Based Proteins
The Myth: Plant-based diets don’t provide sufficient protein.
The Truth: Variety ensures adequate protein intake (e.g., beans, tofu, lentils, and plant-based meats).
Examples of Plant-Based Foods with High-Protein:
Edamame (Soybeans)
Protein: ~18.5 grams per cup (cooked)
Enjoy as a snack or add to salads and stir-fries.
Lentils
Protein: ~18 grams per cup (cooked)
Perfect for soups, stews, and curries.
Tofu
Protein: ~10 grams per 1/2 cup (firm tofu)
Versatile for stir-fries, soups, or grilled dishes.
Myth #2: Plant-Based Proteins Don’t Provide Essential Amino Acids
The Myth: Plant-based proteins are incomplete or insufficient in essential amino acids.
The Truth: Combining foods like beans and rice or consuming a variety over time ensures all nine essential amino acids.
The body does not require all essential amino acids to be consumed in a single meal. Instead, it maintains a pool of amino acids that it draws from throughout the day to build and repair tissues. As long as you consume a variety of protein sources throughout the day, your body can assemble the essential amino acids it needs.
Myth #3: Plant-Based Proteins Are Only for Vegans
The Myth: If you’re not vegan, plant-based proteins aren’t for you.
The Truth: Flexitarians and omnivores can benefit from incorporating plant-based proteins for variety and health.
Reducing meat consumption, even without eliminating it, has significant environmental and ethical benefits. Livestock farming is a major contributor to greenhouse gas emissions, water use, and deforestation, so cutting back helps conserve resources and protect ecosystems. Ethically, eating less meat reduces demand for factory farming, improving animal welfare by promoting more humane practices. Small steps, like replacing a few meals a week with plant-based options, can make a meaningful difference for the planet and animals alike.
Myth #4: Plant-Based Proteins Are Too Expensive
The Myth: Plant-based proteins, especially alternatives like plant-based meats, cost too much.
The Truth: Affordable options like beans, lentils, and tofu are cost-effective and nutritious.
Examples Plant-Based Staples vs. Animal Proteins:
Bottom Line
Plant-based proteins are nutritious, versatile, and accessible for everyone, making them a great addition to any diet.
Whether you’re a full-time vegetarian or a flexitarian looking to eat less meat, starting small and staying curious can open up a world of delicious and sustainable options.
Plant-Based Protein: A Nutritious, Ethical, and Sustainable Choice
Incorporating plant-based proteins into your diet is a smart way to boost nutrition, make ethical choices, and be kind to the planet. Whether you want to eat less meat or embrace a fully plant-based lifestyle, these protein-packed options offer flavor, versatility, and health benefits. Beyond personal health, choosing plant-based proteins can also align with ethical values, supporting animal welfare and reducing environmental harm.
For Flexitarian Living, individuals who enjoy a mix of a plant-based diet and animal-based foods, plant-based proteins are a great way to balance your plate while supporting your health and values.
Let’s explore how these choices can make a difference for your body, animals, and the Earth.
Why Choose Plant-Based Proteins?
The way our food is produced impacts more than just our plates—it affects animals, the environment, and our health. Traditional animal farming raises significant concerns about animal welfare, with millions of animals kept in confined spaces and enduring harsh conditions. By choosing plant-based proteins, you can opt out of practices that cause animal suffering, making a more compassionate and ethical choice.
Plant-based proteins also have a smaller environmental footprint compared to meat production. Livestock farming is a leading cause of greenhouse gas emissions, deforestation, and water pollution. Incorporating more plant-based foods into your diet helps reduce demand for resource-heavy practices, contributing to a healthier and more sustainable planet.
In addition to these ethical and environmental benefits, plant-based proteins are incredibly nutritious. They’re packed with fiber, vitamins, and minerals and are naturally low in saturated fats. Eating more plant-based meals isn’t just for vegans or vegetarians—it’s a healthy option for everyone, offering a delicious way to support your well-being while making a positive impact on the world.
Myths About Plant-Based Proteins
Think you can’t get enough protein on a plant-forward diet or that plant-based proteins lack essential amino acids? These common misconceptions couldn’t be further from the truth! Witha variety of foods like beans, tofu, quinoa, and lentils, it’s easy to meet your protein needs and get all nine essential amino acids. Plant-based proteins aren’t just for vegans—they’rea great choice for flexitarians or anyone looking to add variety to their meals.
Check out this article for more on these myths!
Top Plant-Based Protein Sources
Beans and Lentils
Beans and lentils are a cornerstone of plant-based eating. They’re affordable, versatile, and packed with protein, dietary fiber, and essential nutrients.
Popular Varieties: Black beans, chickpeas (or garbanzo beans), kidney beans, black-eyed peas, and red lentils.
Nutritional Power: About 15-18 grams of protein per cooked cup. Add them to soups, salads, or tacos for a satisfying meal.
Tofu
Tofu is made from soybeans and acts like a blank canvas, soaking up the flavors of your favorite marinades and sauces.
Types: Silken, soft tofu, firm, and extra-firm tofu work in everything from smoothies to stir-fries.
Nutrition Highlights: Around 10 grams of protein per half-cup, plus calcium and iron for strong bones.
Tempeh
Tempeh is another soy-based superstar, but it’s fermented, giving it a firm texture and nutty flavor.
Health Benefits: About 15 grams of protein per 3-ounce serving, along with probiotics for gut health and fiber to keep you full.
Try it crumbled in tacos or sliced into sandwiches.
Nuts and Seeds
Nuts and seeds are perfect for snacking or adding crunch to meals. They also provide protein and healthy fats.
Popular Picks: Almonds, walnuts, pumpkin seeds, peanut butter or other nut butters, hemp seeds, sesame seeds, sunflower seeds, chia seeds, and flaxseeds.
Nutritional Value: Around 5-7 grams of protein per ounce, along with omega-3 fatty acids for heart health.
Plant-Based Meats
Plant-based meats are a convenient way to enjoy familiar textures and flavors of animal protein without animal products.
Common Brands: Beyond Meat, Impossible Foods.
Protein Content: 15-20 grams per serving, depending on the brand. Add them to pasta dishes, burgers, or stir-fries for an easy protein boost.
Soy Milk
If you’re looking for a dairy-free milk alternative, soy milk is a top choice.
Nutritional Highlights: About 7 grams of protein per cup, often fortified with calcium and vitamin D.
Use it in smoothies, coffee, or cereal.
Vegetables
While they’re not the highest in protein, vegetables still contribute to your daily intake and offer tons of vitamins, minerals, and antioxidants.
High-Protein Veggies: Broccoli, spinach, and Brussels sprouts are great choices.
Pair them with a protein-rich side, like beans or quinoa, for a balanced meal.
Tips for Adding Plant-Based Proteins to Your Diet
Start Small: Swap meat for a plant-based protein source, such as beans, tofu, or plant-based meats, in one or two meals a week.
Mix It Up: Try a variety of plant proteins to keep meals interesting.
Make it Easy: Use canned beans, frozen veggie burgers, or tofu to save time.
Snack Smart: Grab a handful of roasted chickpeas or seeds when you need a quick bite.
A Balanced Plate
Plant-based proteins are incredibly versatile, and with so many options, it’s easy to find something you’ll love. Pair them with whole grains, healthy fats, and plenty of vegetables to create a well-rounded meal that’s satisfying and nutritious.
Whether you’re adding more meatless meals to your week or diving fully into plant-based eating, these protein-packed foods will help you feel energized and healthy while supporting a more sustainable planet.
Building a Balanced Plate
Plant-Based Protein: Start with a hearty source like beans, tofu, lentils, or tempeh. These will form the foundation of your meal.
Healthy Fats: Include sources of healthy fats such as avocado, olive oil, seeds, or tahini to support overall health and make meals more satisfying.
Example: Drizzle a salad with tahini dressing or toss roasted veggies in olive oil.
Vegetables: Fill half your plate with a mix of cooked and raw vegetables for a variety of flavors, textures, and nutrients.
Example: Add steamed broccoli, roasted sweet potatoes, or a fresh spinach salad.
The Bottom Line
Choosing plant-based proteins isn’t just about nutrition, it’s a step toward living in harmony with your values. Whetheryou’re motivated by health, ethics, or sustainability, incorporating these foods into your diet can help you make a positive impact on the world around you.
More Articles From Sarah Harper a Registered Dietitian
Did you grow some epic lemon cucumbers this year and find you have an excess amount? Or perhaps you picked up some lemon cucumbers from the farmers market and are now scratching your head about what to do with them.
Lemon cucumbers make excellent additions to salads, salsas, or sliced over sandwiches. But before I dive into 8 ways to use up your excess lemon cucumbers this summer, let’s cover some frequently asked questions!
FAQ (Ask a Dietitian!)
Some frequently asked questions about lemon cucumbers.
Do Lemon Cucumbers Taste Like Lemons?
No, lemon cucumbers do not taste like lemons. Theey have a mild, refreshing flavor, much like traditional fresh cucumbers.
What is lemon cucumber good for?
Lemon cucumbers are just like any other regular cucumber, like english cucumbers, they are amazing in salads, sandwiches, as a dipper, or pickled
Can you eat raw lemon cucumbers?
Yes, you can eat raw lemon cucumbers. I actually prefer to eat lemon cucumbers raw. That being said, you can also eat lemon cucumbers dehydrated, grilled, or roasted.
Are lemon cucumbers burpless?
Lemon cucumbers are burpless, meaning they are non-bitter and contain very little cucurbitacin. Cucurbitacin is the compound that causes bitterness in cucumbers.
8 Easy Lemon Cucumber Recipe Ideas
Now, here are some easy healthy recipes that you can use with your next batch of lemon cucumbers or any other garden cucumbers you might have on hand.
Lemon Cucumber Salad
Maybe one of the easiest methods of using lemon cucumbers is in a simple salad. Just chop up your lemon cucumbers, add 1, 2, or 3 additional veggies, fruit, or herbs, then dress it up with an easy lemon vinaigrette made with fresh lemon juice, lemon zest, and olive oil. Champagne vinegar or any other wine vinegar also makes for an excellent vinaigrette. Check out how I use lemon cucumbers in this recipe, Easy Lemon Cucumber Salad with Lemon Vinaigrette.
Lemon Cucumber Salsa
Use lemon cucumbers like pepper or other cucumber varietal and add it to your salsa and pico de gallos. I love to take some sungold cherry tomatoes from my garden, chop them, and mix them into my lemon cucumber pico de gallo. The colors are like sunshine.
Chopped Lemon Cucumbers in Simple Salads a Grain Bowl
When making a nutritious grain bowl, simply include some chopped lemon cucumbers. I might further spice it up with a little red chili flakes. Check out how you can use lemon cucumbers in this Greens and Ancient Grains Bowl.
Sliced in a Sandwich
Lemon cucumbers are the perfect size to add to a sandwich. Slice the lemon cucumbers in thick rounds and add them to your sandwich. They add a wonderful cucumber crunch. Try a combination of flavors like seeded whole wheat bread, with a spread of pesto, sliced cucumbers, tomatoes, bell peppers, spinach, and oven-roasted turkey breast or baked tofu.
Have a killer glaze or sauce when cool would taste fantastic drizzled over sliced cucumbers? Use that with some lemon cucumbers like this Garlic Sweet Soy Glaze Recipe. Further elevate this simple side with fresh herbs like mint, basil leaves, or cilantro.
Refrigerator Pickle Recipes
These arent your usual pickles, they are refrigerator pickles using lemon cucumabers! Easy Lemon cucumber pickles are a super easy recipe. I love to use white vinegar, white wine vinegar, or apple cider vinegar with my cucumber slices when making pickles. You can easily make quick pickles with water, vinegar, and salt.You can also include ingredients like celery seeds, red onion, fresh dill and a tbsp of mustard seed.
Dehydrated into “chips”
Lemon cucumber chips are innovative, fun, and a healthier alternative to potato chips. However, I do enjoy a little of both, the refreshing cucumber chip alongside a salty and crunchy potato chip with a little cool ranch dip!
Lemon cucumber water offers a light lemon flavor, enhanced by slices of whole lemon, fresh basil, or mint leaves for a refreshingly hydrating twist. Perfect for a flavorful, cooling drink on a hot summer day.
Featured and More Recipes
Lemon cucumber versatility and ability to enhance both taste and aesthetics of recipes make lemon cucumbers an exciting ingredient to explore across a wide range of culinary creations. Happy Cooking!
Is It Safe To Eat Tofu Everyday? Tofu Questions Answered & 16 Recipe Ideas
Whether you are eating tofu because you are vegan, vegetarian, pescatarian, flexitarian, or just love tofu, this article is for you.
Now, let’s dive into some tofu questions and then 16 recipe ideas for your next tofu culinary adventure!
Is It Safe To Eat Tofu Everyday?
Tofu contains plant compounds called phytoestrogens (isoflavones) that are similar to the hormone estrogen, but they are much weaker—about 1,000 times weaker than the estrogen made by our bodies. Research shows that eating soy, even daily, does not significantly raise the risk of cancer or change hormone levels in healthy people.
In fact, some studies suggest that isoflavones may have health benefits. In places where people regularly eat soy, like in Asia, soy may help protect against certain diseases. Fears that soy could increase estrogen levels or cause hormone issues aren’t strongly supported by science. Most research has found no negative effects on hormone balance, fertility, or cancer risk from moderate soy intake.
Some research even suggests that isoflavones may have positive effects, particularly for postmenopausal women, as they can mildly mimic estrogen and help alleviate symptoms like hot flashes.
Is Tofu Vegan?
Yes! Tofu is a vegan food and is a popular choice among individuals looking to consume more plant-based protein. It is used in a wide variety of dishes as a meat or dairy substitute.
However, some dishes like Mapo Tofu include animal protein like pork, it is important to check if ordering tofu dishes at restaurants is 100% plant-based if you follow a plant-based diet. It is always important to read the food labels of tofu products to ensure it is 100% plant-based if you follow a vegan diet. While most tofu is vegan-friendly there are some varieties like egg tofu that contain animal products.
What is Tofu Made of?
The primary ingredient in tofu is soybeans. Soy milk is condensed into solid white blocks, a process similar to cheese making. Tofu can be made into various textures including silken, firm, and extra firm.
Where Did Tofu Originate?
Tofu originated in China over 2000 years ago. You can learn a lot more about the theories of tofu’s origin here, on the Tofu Wikipedia page!
Is Tofu Healthy?
Tofu is a highly nutritious food and an excellent source of plant-based protein. As a bonus, tofu has all 9 essential amino acids. Something to note, the nutritional content of tofu can vary depending on the type (i.e. silken, firm, extra firm).
Tofu has many health benefits. Approx. 3.5oz of firm tofu has ~144kcal and ~16g protein ~10g fat and ~3g carbohydrates with ~2g fiber. It is a good source of vitamins and minerals including calcium, iron, magnesium, phosphorous, selenium, and B vitamins. Moreover, it is naturally low in sodium, and saturated fat, and is completely free of cholesterol.
16 Tofu Recipe Ideas
01 – Creamy Sauces
Whether it’s a sauce for dipping crackers or veggies, or a sauce for lasagna or pasta, tofu blended or crumbled into a sauce.
Furthermore, the sauce can be customized to suit various cuisines and preferences making it a delicious addition to a wide range of vegan recipes.
02 – Vegan Nuggets
Tofu nuggets are a great way to use your air-fryer. These plant-based nuggests are a delicious, healthy, and plant-based alternative to chicken nuggets.
03 – Tofu Tacos
Shredded tofu is delicious when sautéed and seasoned to your liking. Serve it in a tortilla with your favorite toppings like salsa, guacamole, shredded lettuce, and cheese.
04 – Thick Sweet Smoothies
Enjoy Silken Tofu in a smoothie. Just like with soups, silken tofu blends to create a smooth and creamy texture. It is a nutritional boost while remaining neutral in flavor.
Enjoy tofu sautéed in a stir-fry. Extra-firm and firm tofu’s texture makes for an ideal ingredient to withstand the high heat of stir-frying resulting in a crispy exterior and a tender interior.
Additionally, the tofu absorbs the flavors of the stir-fry sauce and compliments the other ingredients like veggies and rice.
06 – Noodles with Baked Tofu
Make yourself a delectable noodle dish like my Spicy Tahini Noodles or Glass Noodle Salad. Whether hot or cold, topping your noodles with some tofu makes for a hearty and filling component to the dish.
07 – Silken Tofu in Soup
Whether it’s an ingredient in a fragrant miso soup or blended into a soup to make it velvety and smooth, silken tofu can be a versatile ingredient in various soup recipes. It adds creaminess and nutrition.
08 – Tofu Appetizer with Dipping Sauce
Enjoy my Easy Baked Tofu or a deep-fried tofu as an appetizer. Baked tofu is a versatile, plant-based protein. It can be wrapped into a lettuce wrap, served on skewers, or served alone with a simple dipping sauce.
09 – Flavorful Curries
Another excellent way to use any type of tofu is in a curry. Try simmering tofu in a fragrant Thai green curry sauce made with coconut milk, green curry paste, and vegetables. Then, serve it over steamed rice.
10 – Grain Bowl with Tofu
I love a nutritious grain bowl full of veggies for lunch. Bump up the protein by adding some baked, grilled, fried, or sautéed tofu to your lunch creation.
Think thick slices grilled (extra firm tofu) or tofu skewers basted in a marinade for your grilled tofu culinary adventure. The smoky charred flavor is pleasing and creates a crispy exterior while maintaining a tender interior.
12 – Silky Desserts
Silken tofu’s neutral flavor and silky texture make it ideal for making smooth and nutritious desserts. It makes a terrific base for creamy desserts like puddings, mousses, and cheesecakes.
It is a healthier alternative to heavy cream while adding its plant-based protein. Tofu in dessert is like a tofu chocolate mousse. Blend silken tofu with melted chocolate, a sweetener like maple syrup, and a dash of vanilla to make a rich and creamy vegan chocolate mousse.
13 – Pot Pies or Other Casseroles
Tofu can be used as a vegetarian or vegan protein source in pot pies, casseroles, and other baked dishes. It absorbs the flavors well and is a great meat alternative.
14 – Tofu Scramble
Tofu Scrambles can be used in a variety of ways and are commonly used as an egg replacement. Use it in fried rice (like in this Vegan Veggie Fried Rice recipe), spooned over toast with breakfast or as an ingredient in breakfast tacos.
My recipe for Tofu Scramble is a terrific option for breakfast and brunch!
15 – Smoked Tofu in Sandwiches or Wraps
Smoked tofu has a unique and savory flavor. Moreover, the smoked flavor adds depth and richness to sandwiches, wraps, salads, appetizers, grain bowls, and stir-fries.
16 – Dried Tofu
Lastly, Dried tofu added to ramen or other camping meals (just add water!) makes for an easy and delicious plant-based camping or backpacking experience. You can also make ramen at home and throw some dried tofu in with the water for an easy weekday meal. Check out my Easy Vegan Kimchi Ramen recipe!
Final Thoughts and More Recipes!
While I provided many recipe ideas in this article, tofu has many more culinary applications I encourage you to explore. Its mild flavor and ability to absorb different flavors and seasonings make it an excellent choice for both sweet and savory applications.
Like these ideas? Check out these other recipes, they also pair well with a tofu addition!
I love making homemade croutons because it is a great way to use leftover stale bread! I usually whip up a large batch that not only pairs perfectly with salads and soups but also makes for a delicious snack on its own!
Not only are making your own croutons a crowd-pleaser, but they also come together in under 30 minutes—perfect for impressing family or guests. Join me on this crouton-making journey as I walk you through the ingredients, step-by-step instructions, tips for storing your vegan croutons, and some nutrition insights about one of my favorite oils for cooking and baking.
Why You’ll Love This Recipe
This homemade vegan crouton recipe is incredibly simple and much better than store-bought croutons.
Not only does it work perfectly with day-old bread or leftover sandwich bread, but it’s also versatile enough to use with any type of bread such as white bread, french bread, sourdough bread, or even gluten-free bread to make delicious gluten-free croutons. Plus, it’s a great way to reduce food waste.
These crispy, flavorful croutons are a versatile addition to various dishes. Toss them on creamy soups like butternut squash soup, elevate a vegan Caesar salad, or serve them as a crunchy side on a charcuterie board.
Ingredients for Vegan Croutons
This recipe comes together with just a few simple ingredients.
Bread (Day-old works): Use a loaf from your local bakery, leftover buns from a cookout, or cornbread from your last chili cookoff. I used a loaf from a local Hood River Bakery, Pine Street Bakery.
Oil: Go for Extra virgin olive oil, avocado oil, refined coconut oil, or any other oil with a smoke point above 350 degrees F.
Seasonings: I kept things super simple this time around; only salt and black pepper. However, you can add Italian herbs, onion powder, garlic salt, or any other dried seasonings calling to your creativity.
Optional: Nutritional Yeast for a cheesy flavor and a bump of vegan protein
How to Make Homemade Vegan Croutons
Step 1: Prep Oven
Preheat your oven to 350°F and line a baking sheet with parchment paper.
Step 2: Prepare Bread
Slice bread into bite-sized pieces. Add bread cubes to a large bowl.
Step 3: Season and Coat
In a small bowl, whisk together the olive oil, salt, and pepper. For extra cheesy flavor, add nutritional yeast. For more garlic and herb Italianflavor add your favorite Italian seasoning such as garlic powder, oregano, basil, or thyme.
Pour the seasoned oil mixture over the bread pieces and toss until the bread is evenly coated.
Step 4: Bake
Spread coated bread cubes in a single layer evenly over a parchment paper-lined large baking sheet.
In a pre-heated oven (350 degrees F), bake croutons for 30min until a toasty golden brown color. Give the croutons a flip and stir with a spatula every 10 minutes or so.
Step 5: Cool and Store
Let the croutons cool for 5-10 minutes. Store in an airtight container for up to a week, or freeze for longer storage.
How to Use Your Homemade Croutons
Croutons are far more versatile than just topping salads. Here are some of my favorite creative ways to enjoy them:
Soup Topper: Add a handful to your favorite soup such as creamy tomato, or Pumpkin Chestnut Soup for a satisfying crunch.
A Salad Ingredients: Crunchy croutons are the perfect topping to a delicious salad like Caesar salad for the perfect crunch.
Crunchy Snack: Croutons make a fantastic snack—especially when you add a sprinkle of nutritional yeast or vegan cheese!
Scrambled Eggs Boost: Stir croutons into scrambled eggs for a texture upgrade—like toast but with more flavor.
Half-Baked in Panzanella: Cut the cooking time in half and toss your lightly baked croutons into a fresh Panzanella salad for a chewy-crunchy bite.
Stuffing Upgrade: Use your homemade croutons for your next Thanksgiving stuffing for added flavor and texture.
Casserole Crunch: Sprinkle croutons on top of casseroles or mac and cheese before baking for a crispy, golden topping.
With these ideas, your homemade croutons will become a pantry staple for elevating everyday dishes!
Storing Homemade Croutons
To keep your croutons fresh and crunchy, here are two easy storage methods:
Room Temperature: Store leftover croutons in an airtight container at room temperature, and they’ll stay fresh for 5 to 7 days.
Freezing (My Favorite Method): For longer storage, freeze your croutons in a gallon-sized zip-top bag. Frozen croutons will stay fresh for up to 6 months, and you can toss them directly onto soups or casseroles straight from the freezer—they’ll crisp right up!
Both methods ensure you always have delicious homemade croutons on hand, ready to add crunch to your favorite dishes.
Using Frozen Croutons
When you’re ready to use your frozen croutons, remove them from the freezer and let them thaw at room temperature for about 10 minutes.
They’ll regain their crispy texture, perfect for soups, salads, or snacking. If you want them extra crisp, pop them in a preheated oven at 350°F (175°C) for a few minutes, and they’ll be as good as freshly baked!
Avocado Oil in Cooking and Baking
Avocado oil is a heart-healthy option, rich in oleic acid, a beneficial unsaturated fat. Its standout feature is its ability to handle high heat, making it ideal for roasting, grilling, sautéing, and frying.
Refined avocado oil has an impressive smoke point of 500°F, meaning it remains stable at temperatures that would cause other oils, like olive or sesame, to break down. This makes avocado oil one of the safest choices for high-heat cooking.
The American Heart Association emphasizes the health benefits of incorporating avocados into your diet, and avocado oil is a great way to enjoy those benefits in your everyday cooking.
More on Healthy Oils
While avocado oil is sometimes considered a specialty oil due to its higher price and availability, there are other excellent high-heat oils to consider. Canola, safflower, sunflower, and peanut oils all have smoke points of 450°F or higher, making them perfect for frying, stir-frying, and broiling.
These oils are more budget-friendly and easier to find in most grocery stores, offering great alternatives for high-heat cooking without compromising on health benefits.
Like This Recipe?
If you enjoyed making these croutons, here are a few more recipes you may love:
Roasted Eggplant Salad: A savory, smoky eggplant dish paired with crisp vegetables and a tangy dressing—perfect for a hearty side or a light main course.
Strawberry Spinach Salad: A refreshing, nutrient-packed salad with sweet strawberries, crunchy nuts, and a zesty vinaigrette for a perfect balance of flavors.
Salad or soup is ready for consumption, those croutons will be ready to go!
Homemade Vegan Croutons Recipe
Make crunchy homemade vegan croutons that go with just about anything in under an hour!
1/4cupextra virgin olive oiluse 1/4 to 1/3 cup depending on loaf size
1/2tspKosher salt
1/4tspblack pepper
Instructions
Step 1: Prep Oven
Preheat your oven to 350°F and line a baking sheet with parchment paper.
Step 2: Prepare Bread
Slice bread into bite-sized pieces. Add bread cubes to a large bowl.
Step 3: Season and Coat
In a small bowl, whisk together the olive oil, salt, and pepper. For extra cheesy flavor, add nutritional yeast. For more garlic and herb Italian flavor add your favorite Italian seasoning such as garlic powder, oregano, basil, or thyme. Pour the seasoned oil mixture over the bread pieces and toss until the bread is evenly coated.
Step 4: Bake
Spread coated bread cubes in a single layer evenly over a parchment paper-lined large baking sheet.In a pre-heated oven (350 degrees F), bake croutons for 30min until a toasty golden brown color. Give the croutons a flip and stir with a spatula every 10 minutes or so.
Step 5: Cool and Store
Let the croutons cool for 5-10 minutes. Store in an airtight container for up to a week, or freeze for longer storage.
How To Make Easy Strawberry Sauce Recipe From Frozen Strawberries
I love this recipe for Strawberry Sauce during strawberry season but you can enjoy it year round with frozen strawberries. This is a delicious strawberry topping for pancakes and french toast oatmeal to fresh fruit smoothies, when you have a jar of this sauce handy you can elevate even the most mundane of recipes.
Perhaps my favorite way to Sarah’s Strawberry Sauce is spooned over a cool bowl of Greek Yogurt. I’ll add a bit of slivered almond and a touch of granola to bring that Greek Yogurt to the next level.
Let’s discuss the simple ingredients. Then, I’ll dive a little deeper into my favorite dishes where I add Sarah’s Strawberry Sauce.
Ingredients
This homemade strawberry sauce recipe is both simple and versatile.
Here’s what you’ll need for this easy sauce:
Ripe Strawberries
Fresh or frozen strawberries are ideal for this recipe. If your berries are nearing their prime, this is a great way to use them and extend their shelf life. You can also mix in other frozen or fresh berries or other fruits. For a twist, try cooking down strawberries and peaches for a peachy sauce variation.
Lemon
Lemon juice enhances the flavor of the sauce and can help extend its shelf life in the refrigerator. While it’s not essential, the acidity of lemon adds a delightful tang. For an extra zing, consider adding fresh lemon zest. Lemon also plays a key role in thickening jams and preserves, which is a topic for another time!
Sugar
For a traditional approach, use granulated sugar. If you prefer a different sweetener, maple syrup works wonderfully, especially when serving with pancakes. To reduce calories, substitute the sugar with stevia or monk fruit sweetener.
Adjust the ratio of ingredients to suit your taste buds!
How To Make This Homemade Sauce With Frozen Berries
Cook the Frozen Strawberries:
Place the frozen strawberries directly into a medium saucepan.
Add the sugar and lemon juice to the pan.
Cook the Sauce:
Cook over medium heat, stirring occasionally. The strawberries will release their juices as they thaw and start to break down.
Once the strawberries have thawed and softened, continue cooking as the sauce begins to bubble.
Simmer:
Reduce the heat to low and let the sauce simmer for about 10-15 minutes, stirring occasionally until the sauce thickens.
Optional – Blend for a Smooth Sauce:
If you prefer a smooth sauce, you can blend the mixture using an immersion blender or a regular blender.
If you blend the sauce, return it to the pan and cook for another 2-3 minutes if you want it thicker.
Add Lemon Zest (Optional):
Stir in the lemon zest during the last minute of cooking if desired.
Cool and Serve:
Let the finished sauce cool slightly before serving. It will thicken more as it cools.
Foods to Pair with Your Simple Strawberry Sauce
This homemade strawberry sauce is incredibly versatile and pairs beautifully with many dishes. Here are some of my favorite ways to enjoy it:
Ice Cream Sundae
This strawberry sauce makes the perfect topping for a classic banana split, a scoop of vanilla ice cream. Or improve upon classic strawberry ice cream with a topper of strawberry sauce.
Other Desserts
Enjoy this spooned-over angel food or pound cake. Top it with whipped cream for an extra indulgent treat. It’s also a star ingredient in my strawberry shortcake recipe.
Yogurt Parfaits
I often enjoy this sauce in my breakfast parfaits. It pairs wonderfully with full-fat Greek yogurt, fresh strawberries, nuts, and a sprinkle of granola for a delicious and satisfying start to the day.
Strawberry Smoothies
Add this sauce to a smoothie with a frozen banana or other berries for a refreshing summer treat with delicious fresh strawberry flavor! If you’re interested, check out my recipe for Strawberry Muffin Smoothies.
Oatmeal
Mix this sauce into a bowl of steaming oatmeal for a burst of fruity flavor. Add a little cream, butter, or whole milk, and you’ve got yourself a comforting bowl of strawberries and cream oatmeal.
PBJ Wraps
When I’m backpacking, PBJ wraps are a go-to. For convenience, I use tortillas instead of bread. Spread some peanut butter, drizzle this strawberry mixture on top, sprinkle with sunflower seeds, and roll it up for a quick, nutrient-packed snack or lunch in the wilderness.
Strawberry Lemonade
This sauce is also perfect for adding a fruity twist to strawberry lemonade—stir it into lemonade for a refreshing and flavorful drink.
Storage of Strawberry Sauce
If you make a big batch of strawberry sauce you can store it in an air-tight container in the refrigerator for up to 2 weeks. If you’ve made a large batch and want to keep it for longer, consider canning it. For tips on canning, check out my article, Top Three Ways to Preserve Strawberries.
Additionally, you can freeze this strawberry sauce for up to 6 months. Simply transfer it to a freezer-friendly container, and it’ll be ready to enjoy whenever you like.
For a step-by-step guide on canning, check out this helpful article and video by Allrecipes.
Place the frozen strawberries directly into a medium saucepan. Add the sugar and lemon juice to the pan.
Cook the Sauce
Cook over medium heat, stirring occasionally. The strawberries will release their juices as they thaw and start to break down. Once the strawberries have thawed and softened, continue cooking as the sauce begins to bubble.
Simmer
Reduce the heat to low and let the sauce simmer for about 10-15 minutes, stirring occasionally until the sauce thickens.
Optional - Blend for a Smooth Sauce
If you prefer a smooth sauce, you can blend the mixture using an immersion blender or a regular blender.If you blend the sauce, return it to the pan and cook for another 2-3 minutes if you want it thicker.
Cool and Serve
Let the finished sauce cool slightly before serving. It will thicken more as it cools.
