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Which dishes use feta?

A few examples of dishes that feta cheese can be used in are:

- Roasted Red Pepper Feta Dip

-Greek Salad

-Smashed Cucumber Salad With Za'atar and Feta

-Spanakopita ("spinach pie)"

-Tyropita ("cheese pie").

Because a lot of similar cuisines have similar cheeses, feta can be used interchangeably for this type of cheese and of course, the vegan alternatives can be used in all recipes where feta and these similar cheeses are used.

Is feta cheese vegetarian?

Feta cheese is widely eaten by vegetarians. However, like nearly all cheeses are not actually vegetarian because it contains rennet. Rennet is an enzyme that helps coagulate the milk and is also a byproduct of stomach lining from slaughtered calves. So, no, it is not vegetarian.

Is feta cheese dairy-free?

Feta cheese is not dairy-free. In fact, it's one of the highest in lactose out there! If you have a sensitivity to lactose then feta should be avoided at all costs.

Is feta cheese vegan?

To clarify, feta is made with animal-derived ingredients like sheep or goat milk so they are not considered vegan products. Fear not, though, there are many ways to substitute this cheese with a vegan version and enjoy all the dishes containing feta you had in the past.

Characteristics of feta cheese

When we are trying to veganize feta cheese, we should have a good idea of its characteristics so we know what we want to imitate. Feta cheese is typically salty, soft, and crumbly. It has a slight sourness to it and people love it in salads or as a topping for pasta dishes! Not only that but feta cheese also comes in different varieties (sun-dried, smoked) with each of them giving off its own unique flavor profile. They have a briny flavor due to being stored in salty water. Due to the higher water content, it is lower in fat than harder cheeses.

How can I substitute feta in recipes?

Yes, you can. Once you have found or made vegan feta, you will now be able to use your vegan version on salads or vegan omelets or in any way you have always used feta made from sheep milk.

Can I buy vegan feta cheese?

You certainly can. Many specialty supermarkets, health food stores and specialty vegan grocery stores will sell a variety of fetas. If you do not have access to vegan feta near you, then you can often purchase these products online and have them delivered to your door. Some of these products are rather pricy, especially if they have are made from nuts or have been fermented and aged. To save money, I would recommend trying a homemade version.

These are some of the vegan fetas available at our local vegan grocery store.

Can I make vegan feta cheese at home?

There are so many ways to substitute nonvegan feta in recipes to make a  vegan version. Some people might just cube up some firm tofu and add it to salads. This would be the easiest and quickest way to do it, however, some people prefer to marinate tofu in some oils, salt, and herbs. Others prefer to use nuts and some even culture them to make the vegan feta tangier and similar to the original feta. Quicker versions use lemon juice to a similar effect. In summary, you can make vegan feta at home and there are a lot of different ways to replicate it.

What is vegan feta made from?

Whether you purchase vegan feta or make it yourself, vegan feta will usually include some of the following ingredients.

Nutritional yeast

This cheesy style, tangy umami ingredient helps to replicate the umami flavors of cheese.

Firm or extra firm tofu

Tofu often makes the bulk of the product. It's great because it already has the appearance and some of the texture of feta and this is partly because it is made in a very similar way to feta cheese - soy milk is coagulated, water separates and then the curds are pressed.  If you have some firm tofu, you are halfway there to vegan feta!

Nuts - cashews, macadamia, or blanched almonds

Nuts are often used in vegan fetas as the main ingredient although they must be put into a food processor or blender to get them smooth. The key is choosing what's light and neutral tasting, not pistachios!

Lemon juice and / or vinegar

Many recipes call for lemon juice or apple cider vinegar to give it a tangy taste that feta is known for.

Garlic and onion powder

These powders can really add to the depth of flavor that cheeses are often known for.

Olive or refined coconut oil

Olive oil and refined coconut oil are often used in feta recipes because the liquid fats are similar to the olive oil that's traditionally used in feta. This is especially the case with tofu-style fetas. Non-vegan feta contains 21% fat and tofu contains a lot less than this. For this reason, vegan fetas often contain added fat in the form of oil. For feta recipes using nuts, they will be less added oil due to the high-fat content of nuts.

Miso

Miso is often used in vegan feta recipes. This is because it's a fermented soybean product and has more of that umami flavor.

Salt

Nonvegan feta is stored in brine and the salt flavor infuses throughout the feta over time. For this reason, vegan feta recipes often have generous amounts of salt.

Favorite recipes:

Some of our favorite vegan feta recipes are:

Five ingredient almond feta cheese 

Tofu feta cheese 

Vegan feta cheese

Conclusion

Feta cheese is not vegan because it contains animal rennet and sheep's milk. There are a variety of substitutes both purchased or made from pantry ingredients so there is no need to miss out on a tasty Greek-style salad when you go vegan or looking to make more vegan choices.

Let's Discuss!

We'd love to hear from you!  Do you have any questions?   Any favorite vegan Feta cheese brand or recipe?  Let us know in the comments below!

I then went through a ‘super foods phase' and bought all sorts of these supposedly health-boosting substances off the internet for quite high prices. Again, I would throw any of these superfoods into my smoothie but it was not good for the pocket book.

I am happy to tell you that I have now finally figured out smoothies. I have found the perfect smoothie formula for me. I feel pretty confident that it will work for most of you too.

Why smoothies?

In the past 10 years, smoothies have become incredibly popular.  The rise in popularity is due to convenience, taste, and high levels of nutrition. Smoothies are great because they're quick and easy to make for breakfast or a snack on the go (i.e., anytime). They can also be made in bulk which makes them perfect for taking with you when traveling. Personally, I love smoothies for breakfast in the warmer months. They are a super way to get some fruits and a serve of vegetables as well as a good amount of liquids to start your day. If you start your day with a smoothie, chances are the rest of your day will go a bit better (at least as far as diet is concerned).

But how to make a good smoothie?

There are a million smoothie recipes out there but wouldn't it be great if there was a way to make sure that your smoothie that was pleasantly thick with a smooth consistency that tastes as it came from your local hipster juice truck for $12 a serve?  Well, there is!  Simply use this smoothie formula to use whatever is in your refrigerator to make the most delicious smoothie!

If you like this formula, you also have the opportunity to download this as a PDF. Simply add your email address to access it! Good luck and enjoy experimenting with this smoothie formula!

Side note: You do not need a high speed blender to make a fabulous smoothie (we love our Vitamix) but it certainly makes it a whole lot easier if you do. If you don't have one, soak any hard items (like nuts) for a few hours beforehand so you don't end up with a grainy smoothie. 

1. Soft Fruit

The purpose of this is to create some bulk without adding a lot of chunks and stringy bits of fiber. Most people use bananas as this is a fairly cheap soft fruit and it completely blends with little effort. Add 1 of these to your blender.

We like:

• Banana
• Avocado
• Mango

2. Flavorful fresh or frozen fruit

This is likely what will give most of the flavor to your smoothie. There are so many options here. Choose whatever you have available and add two handfuls to your blender. Note: dark berries are the most nutritionally dense.

We like:

3.  Binder

This is what helps the smoothie stay homogenous for a good amount of time so you don't end up with a smoothie with all the greens at the top of your smoothie.  Add 2 tbsp. of your binder of choice. Note: Flaxseed, chia  and hemp seed are great sources of omega 3 fatty acids which might be hard to get into your daily nutrition otherwise. Oats are a low-fat and whole-grain binder.

• Ground flaxseed (or whole if you have a high-speed blender)
• Hulled hemp seed
• Chia seeds
• Nut butter
• Oats

4. Protein

The easiest way to add some satiating protein to your smoothie. Do you technically need to add protein? No, but it might help prevent snacking in an hour's time. You can also consider adding tofu (silken or firm) but you'll need more than two tablespoons due to the water content of the tofu. Of course, we recommend you go with a vegan one. There are so many available and many have a blend of different proteins so you get a wider range of nutrients.

• Rice protein
• Hemp protein
• Pea protein

5. Liquid

You'll need some liquid to get that blender moving. You'll need 1.5 cups of this however, if you add a lot of greens from the optional one, then add a little less liquid. This is due to the high water content of the greens. Some choices are:

• Water
• Coconut water
• Non-dairy milk
• Cold Tea
• Cold Coffee

6. Ice Cubes

Adding ice to your smoothie will help chill it. Omit this if you are using frozen fruit. Having a very cold smoothie can make it tastier and also can slow down how quickly it’s drunk.

OPTIONAL

You'll have a delicious and healthy smoothie as it is, but if you want to pack more of a nutritional and or a flavorful punch then consider adding in one of these optional ingredients.

Greens

Adding a handful of greens to your smoothie is a great way to make your smoothie more nutritious. This is the perfect way to use that spinach that is currently wilting in your fridge. Greens have a high water content so adjust the liquid a little.

Sweeteners

Consider tasting your smoothie before you add more sweeteners, especially if the one you have on hand is from a refined sugar source (like agave)

Superfoods

While not necessary, if you have some in your pantry and it's gathering dust, then you might as well add a small amount to your smoothie.

Flavor Boosters

If you are going to add a flavor booster, choose carefully. Some of these add a punch of flavor. Make sure it complements the rest of your ingredients.

Extra Fat

If you are following a keto diet, then I suppose you might want some extra fat in your smoothie. Flax oil is a great choice as it has omega-three fatty acids which many people are not getting enough of.

• Flax oil
• Coconut Oil

Let's Discuss!

We'd love to hear from you!  Do you have any questions?  Any favorite smoothie recipe you'd like to share with the community?  Let us know in the comments below!

Why eat large salads?

There are so many reasons why you should eat salad as a main meal if you can.

• They are filling and can be delicious! The fresh, crunchy taste of vegetables brings in lots of texture and heartiness which can really satisfy the appetite until your next meal. They also usually take a long time to eat which helps you feel full
• Skyrocket your nutrition! Eating a salad every day is going to dramatically increase your fruit and vegetable intake. Having a smoothie for breakfast and then a salad for lunch daily is probably going to crush your nutrition goals for the day.
• Many salad recipes can be made in just 15 minutes or less! It’s easy to whip up your favorite ingredients into something healthy for dinner with very little effort especially if you meal prep which leads us to...
• Salads are the perfect dish for meal prep. Spending an hour or so when you come home from the grocery store cutting up your produce, preparing any grains or proteins, storing them properly, and then blending up a big jar of tasty salad dressing means you'll have a healthy lunch in minutes throughout the week!
• There’s no working over a hot stove. While some elements of salad like grains or beans need to be cooked, you certainly are not bent over the stove for hours at a time. Grains and beans can be cooked in a pressure cooker which keeps the heat and steam to a minimum.

So, give this salad formula a try and if you don't want to have to keep coming back to this page, enter your details here to get a PDF download of our graphic to stick on the refrigerator. 

Step 1: Choose your greens base

You can mix and match the base greens in your salad to create a unique flavor palate if you want to. You may want to have some variety for texture as well, like different lettuces or other vegetables you enjoy eating with salads. The most common varieties are spinach, kale, lettuce (all sorts), arugula, butter lettuce, radicchio, watercress, mizuna, and more. Add three cups to your salad bowl.

Step 2: Add whole grains and/or legumes

Step 3: Add veggies and/or fruit

Step 4: Add healthy fats

Fats are essential for a healthy diet. One or two tablespoons of wholefood fats in your salad give you all the nutrients you need. A few nuts, seeds or some avocado cubes give added texture and flavor.

Step 5: Finish it all off with a tasty dressing

A scrumptious salad is what takes a sad salad to an appetizing and delicious meal. Gone are the days when all that was put over salads were a bit of vinegar, vegetable oil or lemon juice with little dried herbs if we were lucky. Now we have delightful vegan dressings for our salads that are creamy and divine! Choose a salad dressing that has a little sweet, a little salty, and a little sour and some bitterness. There are a million recipes out there for you to try and while fat is often a necessary component for dressing, try to choose your fats from whole foods sources such as nuts, seeds or avocado if you can.

In conclusion, if you want to enjoy a delicious salad as your main meal, keep these five steps in mind and don't forget to get the PDF printable to keep on your refrigerator for some salad reminders and inspiration.

Let's Discuss!

We'd love to hear from you!  Do you have any questions?   Any other tips you'd like to share with the community?   Do you have a favorite salad combination?  Let us know in the comments below!