How to Make Food 100% Vegan

There are many opinions about which products are best if you want to avoid all animal products, as well as refined sugar and unhealthy oils. Here are a few suggestions that are widely available even if you don’t have access to specialized vegan stores.

RECIPE ~ Chickpea Croquettes

Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400Âș F for 12-15 minutes.

RECIPE ~ Fruit Salad

A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients, and it will be delicious. Fruit salad is full of nutrients, and it is good most anytime of the day or night! It is quick and easy, but if you have the time and the artistic inclination, you can create elaborate fruit sculptures.

RECIPE ~ Hibiscus Tacos

Hibiscus flowers are commonly used in Mexico to make a cold, sweetened beverage or to brew a relaxing tea that can also be used to treat hipertension (high blood pressure). The flowers are usually discarded after brewing, but they can be used as a meat substitute in a number of dishes. I have also discovered in the process that I can get a lot more beverage from a batch of flowers than I thought. The chewy texture resembles that of shredded beef or pork, and they absorb the flavors of garlic and onion when sauteed. If you don’t live in Mexico, you may be able to find hibiscus in a supermarket or Mexican grocery, or you can order it on Amazon. These tacos got a hearty thumbs-up even from the non-vegans at my house in CancĂșn.


Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.

PLANT FOOD FACTS ~ Nutritional Yeast

Even in small amounts, nutritional yeast is a significant source of some B-complex vitamins. Some brands are fortified with additional B12. It has approximately 9 grams of protein in 2 tablespoons. It provides 9 amino acids that the human body cannot produce and 5% (unfortified) to 20% (fortified with B12) of recommended daily iron.

RECIPE ~ How to Cook Dried Beans

Beans are a constant in Mexican home kitchens. (In Texas, we didn’t have them every day, but they were served often, sometimes as a simple supper with cornbread and a salad.) Pinto beans and black beans are usual types. They are delicious fresh-cooked, known as frijoles de olla (beans in the pot), and they can be mashed, seasoned, fried, and served as frijoles refritos, refried beans.