What scientists know, what remains uncertain, and simple steps to reduce exposure Plastic pollution is often framed as an environmental issue, but growing evidence suggests it may also be relevant to human health. Microplastics—plastic particles smaller than 5 millimeters—are now present in air, food, water, and household dust, making human exposure difficult to avoid [1,2]. These particles can enter the body through inhalation, ingestion, and possibly skin contact. A recent JAMA  article underscores a concerning trend: microplastics are increasingly being detected inside human tissues, raising important questions about their long-term health effects [1]. This article summarizes what researchers currently know, what remains uncertain, and how you can meaningfully reduce exposure. Common everyday sources of microplastics, including household products, clothing, tires, and contaminated food and beverages. Where Microplastics Are Being Found in the Body Researchers have now detected microplastics in many parts of the body — including blood, lungs, liver, kidneys, and even brain tissue [1–4]. They have also been found in the placenta, breast milk, and reproductive fluids, raising concerns about exposure during pregnancy and early development. One of the most striking findings is their presence in meconium—an infant’s first bowel movement—suggesting that exposure may begin before birth  [3]. These findings do not  prove that microplastics cause disease. However, they clearly demonstrate that these particles can enter the body, cross biological barriers, and accumulate in tissues once thought protected. As the image above shows, microplastics can enter the body through the air we breathe, the food and water we consume, and possibly through skin contact — helping explain why they are now being detected in both maternal and fetal tissues. Why Microplastics May Be Concerning Although long-term human outcome data are still limited, several biologically plausible mechanisms suggest potential risk [2]: Chemical toxicity:  Plastics contain additives such as phthalates, bisphenols, flame retardants, and PFAS, many of which are known endocrine disruptors or toxicants. Inflammation and oxidative stress:  Experimental studies show microplastics can provoke inflammatory responses and oxidative damage. Immune activation:  Persistent foreign particles may contribute to chronic, low-grade immune activation. Organ-level exposure:  Microplastics have been detected in organs including the lungs, liver, and blood vessels. While causality is unproven, their presence is biologically relevant. At the same time, major gaps remain. We still do not know which particle sizes, polymer types, or exposure levels pose the greatest risk, nor do we have long-term human studies linking exposure to specific health outcomes [1]. Practical Steps to Reduce Exposure Eliminating plastics entirely isn’t realistic—but meaningful reductions are achievable: Choose whole, unpackaged foods  whenever possible. Avoid heating food in plastic , which increases chemical leaching. Use glass, stainless steel, or ceramic  for storage and reheating. Limit single-use plastics  by bringing reusable bags, bottles, and utensils. Reduce household dust  through regular cleaning and ventilation. Choose natural fibers  for clothing and bedding when feasible. Support policies and brands  that reduce plastic production. Even small, consistent changes can lower exposure while supporting overall health. Emerging Research to Watch Laboratory research shows that natural polymers from fenugreek seeds and okra pods can bind microplastics and remove them from fresh and salt water  [5]. Importantly, there is no evidence that eating these foods removes microplastics from the human body . However, this research raises an intriguing possibility: many whole plant foods contain complex fibers that may interact with some environmental contaminants. Carefully designed human studies are needed to explore this further. Takeaways While scientists are still working to understand the full health impact, we are not powerless. Choosing less packaged foods, avoiding plastic heating, and prioritizing whole plant foods are simple steps that can reduce exposure today — while broader solutions are pursued at the policy level. References: [1] Mahalingaiah S, Nadeau KC, Christiani DC. Microplastics and Human Health. JAMA.  2025;334(21):1941–1942. doi:10.1001/jama.2025.14718 Link: https://pubmed.ncbi.nlm.nih.gov/41091491/ [2] Vethaak AD, Legler J. Microplastics and human health. Science.  2021;371(6530):672–674. Link: https://pubmed.ncbi.nlm.nih.gov/33574197/ [3] Ragusa A, et al. Plasticenta: First evidence of microplastics in human placenta. Environment International.  2021;146:106274. Link: https://pubmed.ncbi.nlm.nih.gov/33395930/ [4] Roslan NS, Lee YY, Ibrahim YS, et al. Detection of microplastics in human tissues and organs: A scoping review.  J Glob Health . 2024;14:04179. Published 2024 Aug 23. doi:10.7189/jogh.14.04179 Link: https://pubmed.ncbi.nlm.nih.gov/39175335/ [5] Srinivasan R, Bhuju R, Chraibi V, et al. Fenugreek and Okra Polymers as Treatment Agents for the Removal of Microplastics from Water Sources. ACS Omega.  2025;10(15):14640–14656. doi:10.1021/acsomega.4c07476 Link: https://pubmed.ncbi.nlm.nih.gov/40290963/ Disclaimer: I am a Certified Plant-based Health Educator, not a medical doctor. My goal is to present you with available evidence that will make your decision easier. The information I share is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You are advised to do your own research and make informed decisions in partnership with   your physician(s). If you are on medication and are switching to a whole-food, plant-based diet, it is important that you work with   your doctor to monitor your condition and medication dosage during your change of dietary practices. I encourage you to critically evaluate any claims and make informed decisions that support your long-term health and well-being.

Written by Lisa on December 17, 2024 Lisa in summer 2023 "I maintained a strict diet for six months and saw great results. Today, I still follow this diet, although I can now tolerate much more food without autoimmune triggers like nuts and coffee." My name is Lisa.  I am married 26 years, and I have two daughters, ages 21 and 23. I am 49 years old. My journey through Relapsing Polychondritis  started in July 2021. I woke up with a painful nose, as if I had walked into a wall during sleep. The pain progressed to the inability to touch my nose with my hands, a washcloth, or blow my nose because of the excruciating pain. After a week, my nose became very swollen. I went to a Primary Care Physician who walked through the door and said, "You have Relapsing Polychondritis."  He explained that he had a patient with the same autoimmune condition. He put me on steroids and referred me to a Rheumatologist. In the next few months, my symptoms began to appear all at once. After the steroid treatment ended, my nose returned to normal, but then it swelled again. My trachea began to feel like it was narrowing, and breathing became slightly difficult, especially when lying flat in bed. I also experienced excruciating pressure behind my eyes and in my sinus cavity. The pressure was so strong that I went to my doctor, thinking I had either a sinus infection or a tumor causing the issue. I began educating myself on this autoimmune disorder—its symptoms and treatments. I knew I didn’t want to rely on steroids long term, so I turned to holistic health. I visited a Chinese medicine physician in Chicago, Illinois, which was a five-hour drive away. Unfortunately, her treatment didn’t completely work because the diet she recommended still included meat, which seemed to inflame my symptoms. Determined to find another way to heal, I prayed and diligently searched online. I found Dr. Brooke Goldner and followed her free protocol. Her diet suggestion was very strict, but I was determined to give it a try. The diet is vegan—no sugar, no oils, no gluten, no processed foods, no alcohol—along with 80 ounces of water and 1 pound of cruciferous vegetables blended with flax seeds and fruit every day. After just two weeks, all my symptoms went away. But this was only the beginning. I had to learn what triggered my symptoms. For example, I could not eat nuts, oatmeal, or coffee because they inflamed my condition. I realized I needed a low-inflammatory diet and had to avoid certain foods, even healthy ones, while I figured out this new lifestyle. During this time, I found Jitka in my searches. She was kind enough to communicate with me about what she does to control her symptoms and offered me supportive words that reaffirmed I was on the right track. I maintained a strict diet for six months and saw great results. Today, I still follow this diet, although I can now tolerate much more food without autoimmune triggers like nuts and coffee. Sometimes, I can even enjoy sweets and chips, but I do not make eating inflammatory foods a habit because my Relapsing Polychondritis  symptoms will return. My journey also included stress-relieving practices, exercise, and supplements such as Vitamin D with K2, magnesium, adrenal support, B12, iron, and a few others. I do parasite cleanses and body brushing to help my lymphatic system circulate better, as well as liver cleanses. Overall, I have learned and truly believe that living clean, eating clean, making good choices, and following a whole-food diet, exercise, and rest have kept my body in good shape. We are what we eat.  My body reminds me that I still have RP, as mild symptoms will flare if I cheat on my diet. However, by avoiding meat, processed food, sugar, gluten, and alcohol on a regular basis, I keep the inflammation in my body low. I am so happy to know that we are not limited to conventional pills and treatments. There is so much more we can do to improve our health.   -Lisa Note: Lisa first contacted me on October 24, 2021. She was highly motivated and determined to do whatever it took to get her health back. Now, three years later, she is doing wonderfully! She discovered what works for her and realized that she needs to stick with it to keep her symptoms at bay. Way to go, Lisa! I love your story and wish you continued success and health! -Jitka Update as of December 15, 2025 As shown in the screenshot above, Lisa reports that she continues to do well when she stays consistent with her anti-inflammatory eating approach. She also shares that when she occasionally strays, she may notice mild symptoms, which serve as a reminder to return to the habits that help her feel her best. Below is a transcript of Lisa’s message for accessibility: "H Jitka- I’m doing really well still. I haven’t had a full on flare up however when I relax and get too confident and eat things I shouldn’t my body always reminds me that my RP is waiting to come back- for example occasional mild pain in eyes, mild tracheal edema but always goes away within the day and it reminds me to stay in line with my eating right which of course I feel best physically when eating better anyway. So yes I think it will be a forever balance but no steroids no drs to manage me which is good. Thank you for doing what you do. Hope you are well. Lisa" If you or someone you know is dealing with this or another autoimmune condition, please share my website so they can learn how to manage their health and, ideally, put their disease into remission. Thank you, Jitka

Annual Physical Exams Annual physical exams are widely viewed as an essential part of responsible health care. Doctors recommend them, patients expect them, and insurance companies encourage them. Over time, the yearly checkup has become a cultural norm. But does scientific evidence show that annual physicals improve health in adults who have no symptoms? Multiple high-quality reviews—including a Cochrane meta-analysis, a U.S. Department of Veterans Affairs Evidence Brief, and guidance from the Canadian Task Force on Preventive Health Care—have reached the same conclusion: Traditional annual physical examinations for asymptomatic adults do not  reduce illness or death and are not supported by scientific evidence.   [1–3] This article explains what the research shows, why routine annual exams often create more harm than benefit, and what meaningful preventive care can look like. What the Evidence Shows 1. No reduction in morbidity or mortality A major Cochrane systematic review of randomized controlled trials found that general health checks did not reduce: total deaths deaths from cancer deaths from heart disease hospitalizations long-term illness The authors concluded that general health checks are unlikely to be beneficial [1]. The VA Evidence Brief also found no evidence that annual comprehensive exams improve outcomes in healthy adults and does not recommend them [2]. The Canadian Task Force also concluded that the annual physical examination is not evidence-based and can cause harm [3]. 2. No consensus on what a “physical exam” even is Major medical organizations do not agree on: what should be included how often it should occur whether it provides any benefit in healthy adults This lack of consensus reflects the fact that evidence does not support a standardized annual exam. 3. Potential harms: overdiagnosis and overtreatment Although many people assume that more testing leads to better health, research shows the opposite: routine testing in healthy adults frequently uncovers incidental findings that create more harm than benefit. Routine annual exams often include tests that are not recommended for asymptomatic adults. These tests frequently uncover incidental findings—‘incidentalomas’—small abnormalities that would never cause harm but often lead to cascades of unnecessary testing. Once discovered, they often lead to: unnecessary imaging biopsies procedures medications anxiety being labeled as a “sick patient” without having a real illness This is overdiagnosis, and treating overdiagnosed conditions is overtreatment. Patients do not benefit because the condition would never have affected their health or lifespan. Overdiagnosis: turns healthy people into patients shifts focus from true health to chasing meaningless abnormalities creates additional emotional, financial, and medical burdens For readers who want to explore this topic more deeply, an excellent resource is the book Overdiagnosed: Making People Sick in the Pursuit of Health by H. Gilbert Welch, Lisa Schwartz, and Steven Woloshin. The authors clearly explain how modern medical testing can turn healthy people into patients by identifying abnormalities that would never cause harm. You can also watch Dr. Welch’s keynote presentation, “Over-Diagnosed: Making People Sick in the Pursuit of Health,” delivered at the February 2012 Advanced Study Weekend hosted by Dr. John and Mary McDougall. It offers a clear, accessible overview of how overdiagnosis happens and why it matters for anyone considering routine testing. Link : https://www.drmcdougall.com/education/lectures/h-gilbert-welch-over-diagnosed/ Preventive care should aim to: Help people who are truly sick, not those caught in disease-mongering. Ensure that all treatment goals are appropriate, evidence-based, and truly necessary. What Would Make an Annual Visit Truly Useful? If an annual visit is going to be done, it should focus on real determinants of health, not unnecessary testing. A simple starting point is to ask patients how they would rate their own health, which is often a more accurate predictor than routine testing. A truly meaningful visit should focus on the real drivers of health rather than a checklist of routine tests. This includes the foundations of lifestyle— diet, physical activity, sleep, and stress management —along with key indicators of metabolic wellbeing, such as sustainable weight, muscle strength, and waist circumference. It also involves mental and social health: satisfaction in daily life, supportive relationships, emotional stability, and a sense of connection. Instead of hunting for disease in people who feel well, a clinician should ask about early symptoms or concerns, offer practical evidence-based strategies for improving health, and avoid unnecessary tests that can trigger cascades of follow-up procedures without benefit. Whole-person care means viewing patients as human beings rather than lab values. Clinicians should explain the root causes of disease, use the least invasive treatments first, provide education and support for lifestyle improvements, and give clear, unbiased explanations of all options. Informed consent requires discussing what is being recommended, why, and the risks, benefits, and consequences of doing—or not doing—the test or procedure. Decisions about tests, treatments, and procedures should always belong to the patient. The clinician’s role is to provide clear information—not to direct or pressure. Patients should never feel pushed into any test or intervention that is not clearly necessary. Key Points Annual physical exams for asymptomatic adults do not improve health outcomes. [1–3] Evidence does not support routine tests performed solely because it is “that time of year.” Harms come mainly from overdiagnosis and overtreatment, not missed disease. A far more meaningful approach focuses on lifestyle, risk reduction, mental wellbeing, and informed decision-making. Anyone with symptoms should seek prompt evaluation—this evidence applies only to people who feel well. Conclusion The scientific evidence is clear: traditional annual physical examinations for healthy adults provide no measurable benefit and carry real risks. Their popularity is cultural, not evidence-based. What truly promotes long-term health is a thoughtful, whole-person approach that emphasizes lifestyle, emotional wellbeing, informed consent, and root-cause explanations—rather than unnecessary testing. References: [1] Krogsbøll LT, Jørgensen KJ, Gøtzsche PC. General health checks in adults for reducing morbidity and mortality from disease. Cochrane Database Syst Rev . 2019;1(1):CD009009. Published 2019 Jan 31. doi:10.1002/14651858.CD009009.pub3 Link: https://pubmed.ncbi.nlm.nih.gov/30699470/ [2] Bloomfield HE, Wilt TJ. Evidence Brief: Role of the Annual Comprehensive Physical Examination in the Asymptomatic Adult . Washington (DC): Department of Veterans Affairs (US); October 2011. Link: https://www.ncbi.nlm.nih.gov/books/NBK82767/ [3] Birtwhistle R, Bell NR, Thombs BD, Grad R, Dickinson JA. Periodic preventive health visits: a more appropriate approach to delivering preventive services: From the Canadian Task Force on Preventive Health Care. Can Fam Physician . 2017;63(11):824-826. Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC5685441/ Additional background evidence on routine exams and preventable harm: Hopkins Tanne J. Annual check-ups aren't needed, US study says. BMJ . 2007;335(7621):631. doi:10.1136/bmj.39349.383194.DB Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC1995475/ Redefining the Annual Physical: A (Broken) Window Into American Healthcare - Medscape - Jan 15, 2015., Accessed December 3, 2025 https://www.medscape.com/viewarticle/838132# The New York Times. January 8, 2015.  Skip Your Annual Physical. The New York Times. January 8, 2015. Accessed December 3. 2025 Link: https://www.nytimes.com/2015/01/09/opinion/skip-your-annual-physical.html?smid=url-share Dr. McDougall. The Annual Physical Exam – A Ritual to Be Avoided. Accessed December 3, 2025 https://www.drmcdougall.com/education/information-all/annual-physical-exam-ritual-to-be-avoided/ Disclaimer: I am a Certified Plant-based Health Educator, not a medical doctor. My goal is to present you with available evidence that will make your decision easier. The information I share is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You are advised to do your own research and make informed decisions in partnership with   your physician(s). If you are on medication and are switching to a whole-food, plant-based diet, it is important that you work with   your doctor to monitor your condition and medication dosage during your change of dietary practices. I encourage you to critically evaluate any claims and make informed decisions that support your long-term health and well-being.

< Back Mushroom Barley Soup (IP) Prep Time: 10 Minutes Cook Time: 35-40 Minutes Serves: 6 Level: Beginner About the Recipe This mushroom barley soup is a nourishing, whole food plant-based meal that combines hearty whole grains, fiber-rich beans, and immune-supportive mushrooms into a comforting and satisfying dish. It is simple to prepare, ideal for batch cooking, and supports gut health, heart health, and stable blood sugar. This recipe is designed to make nutrient-dense eating practical and enjoyable. Ingredients 1 yellow onion or shallot, chopped 6 cloves garlic, chopped 2 celery stalks, chopped 2 carrots, chopped 3 Tbsp tomato paste 3 Tbsp coconut aminos or tamari 3 Tbsp nutritional yeast 2 tsp dried thyme Pinch red pepper flakes (optional) Black pepper, to taste (about 1 tsp) 1 can white beans, drained and rinsed ½ cup water 5½ cups vegetable broth (or homemade bouillon — recipe here: Vegetable Bouillon Powder ) 1 lb portobello mushrooms, sliced 1 cup hulled barley, rinsed and drained well Juice of 1 lemon (about 1–2 Tbsp), added at the end Preparation 1. Sauté Vegetables Set Instant Pot to sauté mode. Add onion, garlic, celery, and carrots with 2 tablespoons of water. Cook about 5 minutes, stirring occasionally. 2. Add Tomato Paste Add tomato paste and sauté for 3 more minutes, stirring frequently to prevent burning. 3. Blend Flavor Base In a small blender, combine: Coconut aminos or tamari Nutritional yeast Thyme Red pepper flakes Black pepper White beans ½ cup water Blend until smooth. 4. Combine Ingredients Add blended mixture to the Instant Pot. Add vegetable broth, hulled barley, and mushrooms (including pre-sautéed mushrooms if using the optional upgrade). Stir well. 5. Pressure Cook Close lid and seal valve. Cook on Manual / Pressure Cook (High) for 25–30 minutes . 6. Natural Release Allow full natural pressure release for best texture. 7. Finish With Lemon Stir in fresh lemon juice just before serving. Start with 1 tablespoon and adjust to taste. Optional Flavor Upgrade (Highly Recommended): Dry-Sauté Mushrooms First (Deeper Flavor) Turn Instant Pot to sauté mode. Add sliced mushrooms with no liquid . Cook 5–7 minutes, stirring occasionally, until mushrooms release moisture and begin to lightly brown. Remove mushrooms and set aside. Continue with recipe and add mushrooms back in Step 4. This step concentrates mushroom flavor and creates a richer, more savory soup. Storage: Refrigerate up to 4 days or freeze up to 3 months. Tip: This soup thickens as it sits because of the soluble fiber in barley. Add a little warm broth or water when reheating if needed. Why This Soup Supports Health Whole Grain Fiber Supports Gut and Heart Health Hulled barley is a minimally processed whole grain that contains beta-glucan fiber. Beta-glucans have been shown to support healthy cholesterol levels, improve blood sugar control, and help nourish beneficial gut bacteria. Whole grains like barley are consistently associated with improved cardiovascular and metabolic health outcomes. Mushrooms Help Regulate Immune Function Mushrooms contain naturally occurring beta-glucans and antioxidant compounds that help regulate immune response rather than overstimulate it. Regular mushroom consumption has been linked to improved immune resilience and reduced inflammation. Beans Nourish the Gut Microbiome White beans provide plant protein, fiber, and resistant starch. Resistant starch functions as a prebiotic, feeding beneficial gut bacteria and supporting digestive health. Aromatic Vegetables Provide Prebiotic Support Garlic, onions, celery, and carrots contain prebiotic fibers and phytonutrients that help support microbial diversity in the gut. No animals were harmed during the creation of this recipe! Previous Next

WFPB, oil-free, gluten-free, anti-inflammatory healing recipes Recipes Check out our uncomplicated healing recipes All whole-food, plant-based, oil-free, low sodium and often gluten-free. Hope you’ll find something you like. Beginner Mushroom Barley Soup (IP) This mushroom barley soup combines whole grains, legumes, vegetables, and mushrooms into a fiber-rich, nutrient-dense meal that is naturally low in fat. Beginner Gallo Pinto A hearty, flavorful Costa Rican classic made with black beans, brown rice, and fresh vegetables—perfect for a wholesome, plant-based meal. Beginner Vegan Cream of Mushroom Soup A creamy, oil-free, gluten-free mushroom soup made from whole plant foods. Naturally thickened with white beans and rich in savory flavor, this simple recipe is both satisfying and nourishing. Intermediate Crispy Potato Puff Balls (Made with Mashed Potatoes) Crispy on the outside and creamy inside, these Potato Puff Balls are the perfect oil-free vegan snack made from leftover mashed potatoes. Beginner Creamy White Bean Soup (IP) This wholesome, creamy white bean soup is nourishing and easy to prepare. Made with simple plant-based ingredients, it is naturally low in fat, rich in fiber, and packed with nutrients that support gut health and overall well-being. Perfect for meal prep, this soup is ideal for busy days and can be enjoyed over several days. Intermediate Potato "Steak" Tartare A smoky, savory plant-based twist on classic steak tartare, made with tender potatoes, sun-dried tomatoes, and bold spices—perfect as a hearty appetizer or light meal. Beginner Best Black Bean Chili (IP) A hearty, flavorful, and oil-free black bean chili made in the Instant Pot—packed with colorful peppers, corn, and spices for a quick, satisfying, plant-based meal. Intermediate West African Peanut Stew A rich and comforting vegan stew with sweet potatoes, greens, and creamy peanut butter—perfect over brown rice for a hearty meal. Beginner Chocolate Heart Brownies Decadent, soft, and rich vegan brownies with a chocolate ganache topping—gluten-free, indulgent, and perfect for special occasions. Beginner Quick Lentils with Okra and Sauerkraut Hearty, tangy, and satisfying lentils with okra and sauerkraut—vegan, gluten-free, and packed with plant-based protein and fiber. Beginner Chia Pudding A quick, creamy, and nutritious chia pudding packed with omega-3s—perfect for breakfast, snack, or a healthy dessert topped with fresh fruit. Intermediate “Cream” of Broccoli Soup A creamy, comforting broccoli soup made with tender potatoes, flavorful spices, and plant-based ingredients—perfect for a cozy meal any day. Intermediate Tiramisu A rich, creamy, and naturally sweet vegan tiramisu with Hannah sweet potatoes and gluten-free cake—indulgent, plant-based, and irresistibly delicious. Beginner Baba Ghanoush A silky, smoky, and tangy eggplant dip blended with tahini, garlic, and lemon—simple, creamy, and perfect as a spread or appetizer. Beginner (No Tuna) Chickpea Salad Creamy, protein-packed chickpea salad with celery, pickles, and a hint of nori—perfect for sandwiches, wraps, or fresh greens. Intermediate Layered Bean Casserole A hearty, flavor-packed casserole with three colorful layers of beans, salsa, and tender potatoes—comforting, wholesome, and completely plant-based. Beginner Overnight Chia Oats Quick, nourishing, and ready-to-go overnight chia oats—packed with fiber, antioxidants, and plant-based goodness for a heart-healthy breakfast. Beginner Almond Salad Dressing A rich, creamy, flavor-packed dressing made from blended almonds, garlic, lemon, and nutritional yeast—quick to make and perfect for salads, bowls, or veggies. Beginner Vegan Kimchi Soup by Nasara Savory, tangy, comforting kimchi soup—packed with tofu, bok choy, and scallions. Beginner Chili Tahini Sauce & Dressing A creamy, zesty tahini dressing with warm spices, fresh lime, and a touch of sweetness—vegan, oil-free, and perfect for adding bold flavor to any dish. Beginner 5-Minute Tofu Scramble Protein-packed tofu scramble—ready in minutes and perfect for a nourishing breakfast or brunch. Beginner Rockin’ Nut Sauce or Dressing A rich, creamy, nut-based sauce or dressing with garlic, lemon, and tamari—simple, flavorful, and perfect for salads, bowls, veggies, and more. Intermediate Customizable Granola Crunchy, naturally sweet, and fully customizable granola—perfect for breakfast, snacking, or on-the-go fuel. Beginner 5-Minute Peanut Sauce A quick, creamy peanut sauce with savory, sweet, and spicy notes—ready in minutes and perfect for noodles, rice bowls, veggies, and last-minute meals. Beginner Raw Sweet Potato Chips Crispy, naturally sweet raw sweet potato chips—ready in minutes, packed with nutrients, and perfect with fresh greens or salsa. Beginner Arugula, Spinach, Broccoli Soup Nourishing arugula, spinach, and broccoli soup—packed with anti-inflammatory, cancer-fighting greens. Beginner Creamy Golden Gravy A smooth, savory, plant-based gravy made with simple ingredients—perfect for drizzling over potatoes, veggies, grains, and hearty comfort-food dishes. Intermediate Spinach Lasagna Hearty, comforting, and satisfying vegan spinach lasagna layered with tofu, fresh spinach, and flavorful no-boil brown rice noodles—perfect for family dinners or cozy weeknight meals. Beginner No Nut Mac & Cheese Sauce A rich, creamy, nut-free mac and cheese sauce made from potatoes, carrots, and simple seasonings—comforting, delicious, and completely plant-based. Beginner Cold Brew Hibiscus Tea A crisp, vibrant hibiscus tea brewed cold for a naturally tart, refreshing, and beautifully ruby-colored summer drink. Beginner Ginger-Lime Spritzer Refreshing ginger-lime spritzer—lightly sweetened, packed with antioxidants, and perfect for staying hydrated anytime. Intermediate Walnut Cookies Soft, subtly sweet cookies made with almond and oat flour, maple syrup, and rich walnuts—simple, wholesome, and naturally gluten-free. Beginner Salad Ideas Endless combinations of fresh vegetables, fruits, legumes, and grains—easy, customizable, and perfect for a wholesome, plant-based meal. Intermediate Sweet Potato Chocolate Mini Pies Decadent mini pies with a naturally sweet potato chocolate filling, and a nutty gluten-free crust. Intermediate Holiday Stuffing A fragrant, hearty, plant-based holiday stuffing with gluten-free bread, fresh herbs, nuts, and cranberries—perfect for festive meals. Beginner Bean & Veggie Soup (IP) A hearty, protein-packed soup with beans, fire-roasted tomatoes, and mixed vegetables—quick, comforting, and naturally plant-based. Beginner Hash Browns “Crackers” Crispy, golden hash brown crackers seasoned to taste—perfect for snacking, dipping, or adding crunch. Beginner Hannah Sweet Potato Parfait A creamy, naturally sweet parfait layered with mashed yellow sweet potatoes, plant-based yogurt, and fresh or frozen, colorful fruit—wholesome, easy, and delicious! Perfect for breakfast, or a light dessert any time of day. Beginner Japanese Cucumber Salad A crisp, refreshing cucumber salad with tangy rice vinegar, a hint of sweetness, and a touch of chili—light, flavorful, and easy to prepare. Beginner Sweet and Sour Napa Cabbage A quick, tangy, and slightly sweet stir-fry with crisp Napa cabbage, carrots, and a flavorful plant-based sauce—ready in minutes and perfect over rice or noodles. Beginner Peanut Butter Crunch Squares These no-bake peanut butter crunch squares are naturally sweetened, oil-free, and easy to make with just a few pantry staples. Intermediate Jackfruit à la Ribs Tender, smoky jackfruit in a flavorful BBQ coating—plant-based ‘ribs’ that look, taste, and satisfy like the real thing. Beginner Chocolate Coconut PB Bars Quick, chocolatey, and peanut buttery bars—vegan, gluten-free, and perfectly satisfying as a dessert, snack, or anytime treat. Beginner Apple-Pumpkin Yogurt Parfait A cozy, autumn-inspired parfait with pumpkin, apples, dates, and non-dairy yogurt—vegan, wholesome, and perfect for breakfast or a sweet snack. Beginner 2-Ingredient Prune Butter A simple, naturally sweet prune butter made with just prunes and water—perfect for spreading, baking, or adding to oatmeal. Intermediate Lemon Bars Bright, tangy, and naturally sweet lemon bars made with Japanese sweet potatoes and a wholesome oat-date crust—vegan, gluten-free, and irresistible. Beginner to Intermediate Carrot Cake Moist, naturally sweetened gluten-free carrot cake made with dates, shredded carrots, and wholesome flours — completely vegan and oil-free, topped with a creamy cashew-date frosting. Beginner 3-Ingredient Cranberry Relish A bright, naturally sweet cranberry relish made with fresh cranberries, orange, and dates—vegan, simple, and perfect for holiday tables. Beginner Vegetable Bouillon Powder A flavorful, low-sodium, oil-free vegetable bouillon powder made from dried vegetables, mushrooms, and herbs—perfect for soups, stews, and seasoning. Beginner Apple Cinnamon Walnut Oatmeal (with Steel-Cut Oats) A cozy, hearty steel-cut oatmeal with apples, cinnamon, walnuts, and optional cranberries—vegan, gluten-free, and packed with fiber and heart-healthy nutrients. Beginner Summer Bean Salad A vibrant, protein-packed bean salad with black beans, kidney beans, garbanzo beans, fresh vegetables, and zesty lime dressing—vegan, oil-free, and perfect for summer gatherings. Intermediate Vegan Apple Jelly Cake A light, elegant vegan apple jelly cake with a soft, fruit-forward base and gently set apple topping—gluten-free, oil-free, and naturally sweet. 🍏 Beginner Sweet Fire Mustard Dressing or Dip A tangy, sweet, and spicy mustard dressing or dip—vegan, oil-free, and packed with flavor for salads, veggies, or grain bowls. Beginner Homemade Soy Yogurt (with Just Two Ingredients!) Simple, creamy, and gut-friendly, and easy to customize soy yogurt made with just soy milk and live cultures. Intermediate Baked Apple Cider Donuts Soft, spiced baked apple cider donuts—vegan, gluten-free, naturally sweet, and bursting with cozy fall flavors. 🍎🍏 Beginner Aquafaba Strawberry “Ice Cream” Mousse Light, fluffy, and fruity aquafaba strawberry “ice cream” mousse—vegan, dairy-free, and perfect for a refreshing summer treat. Beginner Simple Tofu Mayonnaise Creamy, tangy, and completely oil-free, this versatile tofu mayonnaise makes a perfect spread for sandwiches, or a flavorful dip for veggies. Beginner Quick and Easy Raw Red Beet Salad Recipe A vibrant, crunchy raw red beet salad with tangy balsamic and fresh herbs—vegan, gluten-free, and packed with nutrients. Intermediate Fermented No-Oil Cashew Cheese Creamy, tangy, and naturally fermented cashew cheese—vegan, oil-free, packed with flavor, and perfect for slicing, spreading, or adding a savory touch to your favorite dishes. Beginner Homemade Spreadable Vegan Cheese Creamy, nutrient-packed spreadable cheese made from hemp seeds—perfect on crackers or sandwiches. Intermediate Nutty Biscotti Delightfully crisp yet tender inside, these twice-baked vegan biscotti are loaded with nuts, dried fruit, or chocolate, naturally sweetened, and perfect for dunking in coffee or tea. Intermediate Spice Cake Moist, flavorful vegan spice cake loaded with warm spices, naturally sweetened, and perfect with optional creamy cashew frosting. Beginner Chocolate Hummus Sweet, creamy, and naturally chocolatey hummus made with beans, almond butter, and dates—perfect for dipping, spreading, or snacking. Beginner Meringue Ghosts Cute, airy Halloween meringue ghosts made with aquafaba, naturally sweetened, and perfect for spooky, festive treats. Beginner Thumbprint Cookies Soft, chewy vegan thumbprint cookies made with oat flour, nut butter, and naturally sweet jam—perfect for snacking or gifting. Beginner Apple Cranberry Oatmeal Cookies Chewy, naturally sweet apple cranberry oatmeal cookies—a perfect vegan, gluten-free, healthy snack or dessert. Beginner Purple & Yellow Sweet Potato Pudding Creamy, naturally sweet purple and yellow sweet potato pudding— a colorful vegan, gluten-free dessert. Beginner Pasta with Smoky Bacon Tempeh Savory, smoky, and tangy potato ‘steak’ tartare—vegan, flavorful, and perfect as an elegant appetizer or light lunch. Intermediate Potato "Steak" Tartare Vegan Potato "Steak" Tartare, anyone? I always loved this Potato "Steak" Tartare recipe, even before our family went vegan. It makes a simple, yet delicious appetizer. Intermediate Raw, Vegan Spanish Cauliflower Rice Flavorful, vibrant raw vegan Spanish cauliflower rice—packed with veggies, fiber, and antioxidants for a refreshing, plant-based meal.

< Back Peanut Butter Crunch Squares Prep Time: 40 Minutes Cook Time: 2 Minutes Serves: 30 Level: Beginner About the Recipe These no-bake peanut butter crunch squares are naturally sweetened, oil-free, and made with just a few simple pantry staples. They come together in minutes and deliver a crunchy peanut butter base topped with a smooth layer of chocolate. Ingredients Base: 4 cups certified gluten-free cornflakes 1 cup natural peanut butter (100% peanuts) ¾ cup maple syrup or date paste 1 Tbsp ground flaxseed 1 Tbsp hemp seeds Top: 1 cup dairy-free dark chocolate chips, melted ½ cup crushed peanuts Preparation Pour cornflakes into a large bowl and crush using the back of your hand or a metal measuring cup. Add peanut butter, maple syrup, flaxseed, and hemp seeds. Mix until evenly combined. Press about 2 tablespoons of the mixture into mini brownie pan square silicone molds, leaving room for the chocolate layer. Use any remaining mixture in additional molds or press it firmly into the bottom of a pan. Alternatively, press the entire mixture evenly into a 9×9-inch pan. Melt chocolate chips in a Pyrex bowl in the microwave for 90 seconds. Stir until smooth; if needed, microwave in 10-second intervals. Spoon or pour melted chocolate over the base, spread evenly, and sprinkle with crushed peanuts. Freeze for at least 20 minutes. Remove from molds or pan and cut into squares. Storage: Store in an airtight container in the refrigerator for up to 1 week or freeze for up to 3 months. No animals were harmed during the creation of this recipe! Previous Next