Go Vegan for Karinna's Birthday! November 5th, 2015

Mark your calendars! For the 8th consecutive year, I will be asking all my friends, followers, family and acquaintances to Pledge to Go Vegan for one whole day in honor of my birthday.  This is the greatest gift you can give me and it is also a great day to start my 28-day Vegan Challenge and Karinna's Plant Based Body Renewal!

The consumption of Meat, Dairy, and all animal by-products has been found to be a direct cause of Coronary Heart Disease, Congestive Heart Failure, Atherosclerosis, Diabetes, Obesity, Cancer, Male Reproductive problems, and many other preventable diseases.  You may have heard about many celebrities going on Vegan Diets to lose weight, and how 400 million fewer animals were killed in 2014 because of the reduced consumption of meat and meat products and the amount of people going Vegan or Vegetarian.  

Today, the World Health Organization released their latest research which shows that consuming red meat and processed meats such as bacon, sausages, and hot dogs increases your chances of contracting Colorectal Cancer by 18%.  This letter, by the International Agency on the Research of Cancer, a World Health Organization Agency, can be found for online viewing at: https://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf

"Red Meat

After thoroughly reviewing the accumulated scientific literature, a Working Group of 22 experts from 10 countries convened by the IARC Monographs Programme classified the consumption of red meat as probably carcinogenic to humans (Group 2A), based on limited evidence that the consumption of red meat causes cancer in humans and strong mechanistic evidence supporting a carcinogenic effect. This association was observed mainly for colorectal cancer, but associations were also seen for pancreatic cancer and prostate cancer.

Processed Meat

Processed meat was classified as carcinogenic to humans (Group 1), based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer.

Meat Consumption and Its Effects

The consumption of meat varies greatly between countries, with from a few percent up to 100% of people eating red meat, depending on the country, and somewhat lower proportions eating processed meat. The experts concluded that each 50 gram portion of processed meat eaten daily increases the risk of colorectal cancer by 18%. "

There are so many bacon, sausage, beef, and hot dog substitutes out there now, there is really no reason to continue to eat dead animals.  Eat life, eat a garden, eat a rainbow of colors instead. 

In 2007, I made the decision to Go Vegan for ethical reasons,  I have continued to consume a plant-based diet for these healthy and amazing 8 years and I'd love to share my health tips with you.  I believe we can all reach optimal health and live long, healthy, med-free, disease-free lives. 

It is never too late to start and November 5th can be your starting point on a journey that will bring peace to your mind, your body, your plate, and ultimately our PLANET.  

If you are interested in my 28-Day Vegan Challenge, Body Renewal, or my consulting services, please visit: http://karinnazarate.com/contact/ and send me your contact information.  

Cheers to your Health!

~Karinna ♥

Where do you get your B-12?

I am Vegan.  This means I do not eat anything which once had a heartbeat or a Mother.  Hardly a day goes by that I am not asked the haunting question most Vegans are confronted with on a regular basis:

"WHERE DO YOU GET YOUR PROTEIN?"

My answer is typically in the form of a rhetorical question: "Well, which amino acid are you referring to?" It is a frustrating question for most vegans because this concept has close to zero relevance to our diet. Our entire diet is made up of nutritious, complete, wholesome sources of the nine essential amino acids.  The idea that meat is the one source of "protein" is actually a myth perpetuated by the meat and dairy industry capitalizing on the lack of upper level education on the sources of our nutrients.  I'm here, along with a growing group of people, to dispel myths and break paradigms which have been deeply ingrained in our consciousness.

If we are truly asking where someone "gets their protein" because we care about their health, then, the MOST important question we should be asking vegans and vegetarians is:

"WHERE DO YOU GET YOUR B-12?"

What is B-12?  Cobalamin, a B complex molecule, is ESSENTIAL, which means our bodies cannot produce it. We must get it from our diet. This is of concern to Vegans because the source of B12 is red meat, liver, eggs, poultry, shellfish and nutritional yeast. Supplementation is extremely important and cannot be overlooked.

B-12 is a water-soluble vitamin, meaning that we need to take it daily as it does not remain in our system. It is very rare to have an overdose of B-12. Recent studies showed that 40% of Americans were deficient in B12.

This molecule helps in the development and protection of the Myelin Sheath surrounding your nerve cells. It aids in DNA and red blood cell reproduction. It helps retain memories, transmit cognitive processes, and aids in circulation and metabolism. You can imagine that a deficiency would result in memory loss, dementia, paralysis, nerve damage and many other symptoms which mimic Multiple Sclerosis and other autoimmune diseases.

Methylcobalamin is the best source, but cyanocobalamin is also acceptable and the most common form available in stores.

Many individuals choose to self-administer B-12 injections which deliver the vitamin directly into the bloodstream, but you can also use sublingual or powdered forms.

Symptoms of deficiency can include: weakness and fatigue, chest pain, loss of menstruation, numbness or tingling in limbs, memory loss, eventually leading to dementia, paralysis, and even death.  Deficiency of Vitamin B-12 can even simulate more serious diseases like Depression and Multiple Sclerosis!

Please make sure to take your Vitamin B-12 Supplement today!

~Karinna

Breakfast: Sweet or Savory?

We all have a preference; sugar and sweetness, or salty spiciness.  How do you kick start your day? 

Most of the foods you already eat are plant-based or can easily be made vegan.  The key is to get comfortable with alternatives and get ready to add explosively delicious flavor to your dishes!

  Here is a list of some easy to make breakfast ideas from my vegan cookbook!

Sweet Breakfast Ideas:

~ Vegan Blueberry Pancakes

~Vegan Banana Waffles 

~Oatmeal with Almond Milk and Fresh Berries

~Toasted Bagel with Daiya Strawberry "Cream Cheese" Spread

~Perfect Breakfast in Bed

~Homemade Vegan Granola with Rice Milk

~Cinnamon-Agave Bulghur & Oats with Fresh Fruit

Savory Breakfast Ideas:

~Kale and Mushroom Tofu Scramble

~Soyrizo and Black Bean Burrito

~Roasted Baby Potatoes with Tempeh Bacon

~Veggie Stuffed Tofu Omelette

~Organic Tomatillo Salsa

~Avocado Smoothie

~Spicy Chilaquiles

Join my mailing list for my weekly newsletter!

Leave me a comment below if you have a specific question on cooking Vegan.  I love your feedback!

♥K

Karinna's 30-day Vegan Challenge!

The CHALLENGE begins August 1st!!

In 2007, I made a lifestyle shift that changed my life!  I chose to eliminate all processed, unhealthy, animal-based foods from my diet permanently!  My energy level soared; I slowed down the effects of aging which showed in my skin, hair, stamina, endurance, and figure; I cleansed out my system and removed harmful toxins, I regulated my organs and reached optimum health within a year; I shocked my doctors and my friends who saw me at my heaviest weight after carrying and giving birth to 3 children within 23 months and losing all extra weight 4 months after having the twins!  Soon after going 100% plant-powered, I became inspired to help others and started a little blog called Verdelicious ("Green and Delicious") and hosted meetups to promote healthy eating and eco-friendly living.

Back then, there were ZERO mainstream vegan restaurants, very few blogs, and NO vegan food sections in the grocery store.  I made everything from scratch from whole foods and farmers market ingredients.

Now, 7 years later, going Vegan is HOT.  Vegan restaurants are easily accessible and Vegan foods are even available in your supermarket and warehouse store!  Even Bill Gates is investing in "Meatless Meat!" by supporting the company Beyond Meat. Celebrities everywhere are taking Vegan Challenges to see how living and eating "CLEAN" can make them feel.  Oprah, Beyonce, Jay-Z, Samuel L Jackson, Ellen, Dennis Kucinich, Bill Clinton...all examples of influencers who have gone fully vegan or took the vegan challenge.  Do you want to perform at your FULLEST potential?  I believe it takes at least one month to see results and regulate your GI tract, get over the cravings, cleanse your palate, and start to feel the energy surge.

I'm launching a 30-day challenge in August to help you incorporate more plant-based foods into your diet.  You don't need to commit to a lifetime of giving up your healthy seafood or cage-free eggs, or free-range meats...simply commit to 30 days of PURITY and clean eating for YOU, for your community, local economy, and for the planet.  Going Vegan even a few days a week brings a circle of compassion around you and impacts all of these things.

Vegan is not a diet, Vegan is a lifestyle of peace, compassion, and health.   For those of you truly considering making the transition for life, going vegan also means you care for the planet around you and make choices that help your local economy and don't harm the environment,

Sign up today by joining my email list!
karinna@karinnazarate.com or http://www.karinnazarate.com/contact

ABC's The Chew Meatless Monday Recipe Veganized!

Meatless Monday is a new movement to avoid Meat and enjoy vegetarian dishes at least once a week and ABC's The Chew went Meatless today!

I am 100% Vegan everyday, but this is a great start for those looking to increase their health, vitality, and longevity the natural way!
Follow @KarinnaZ  

Here is the Verdelicious quick and easy Vegan version of Michael Symon's Mushroom Stew and Dumplings (original recipe here)

Fall Root Vegetables and Dumplings Stew

Photo courtesy of ABC.com

Ingredients:

Soup:
2 quarts Mushroom or Vegetable Broth
1 Red or Yellow Onion, sliced
2 cloves of Garlic, sliced
3 tbsp Extra Virgin Olive Oil
2 cups fresh Vitamin D enriched Mushrooms, sliced
2 cups Butternut Squash, diced
1 cup Parsnips, diced
1 cup Celery Root, diced
1 bunch fresh organic Thyme (bundled)
1/8 tsp grated Nutmeg

Dumplings:
1 cup Whole Wheat Flour
1 tbsp Baking Powder
1 1/2 cups Soymilk or Almond Milk
2 tbsp Chia Seeds or Flax Seeds
Salt and Pepper, Garlic Powder to taste

Instructions:

In a large pot, heat the Olive oil over medium high heat, add the onions and garlic and saute 1-2 minutes.  Turn up the heat, add the mushrooms and saute until soft.  Add salt and pepper to taste.  Add the remaining vegetables and cook another 3-4 minutes. Add the thyme (bundled and tied for removal), then add the broth. Salt and pepper to taste.  Bring the stew to a boil, cover, and allow to simmer for about 45 minutes.

Make the dumplings:  Whisk together the flour, baking powder, seeds, salt, garlic powder, and pepper.  Then slowly whisk in the Soy or Almond Milk. The mixture should be slightly sticky and wet.

After the stew has simmered for 45 minutes, uncover and add the dumplings by the spoonful. Cover the stew and allow to steam for 4 minutes. Remove and discard the bundled thyme and tie before serving.

This dairy-free version has no cholesterol and lower fat!  Powered only by plants, you'll have increased vitality, improved health, and lower risk of developing a preventable disease.   Enjoy Health!

Visit Verdelicious.com for your favorite TV Show recipes Veganized! - Like our page on Facebook and Follow Karinna on Twitter!

A Low-Fat Vegan Diet Can Help Reverse Diabetes

A Low-Fat Vegan Diet Can Help Reverse Diabetes

" Significant benefits for diabetes prevention and management have been observed with vegetarian and especially vegan diets. Research to date has demonstrated that a low-fat, plant-based nutritional approach improves control of weight, glycemia, and cardiovascular risk. These studies have also shown that carefully planned vegan diets can be more nutritious than diets based on more conventional diet guidelines, with an acceptability that is comparable with that of other therapeutic regimens. Vegetarian and vegan diets present potential advantages in managing type 2 diabetes that merit the attention of individuals with diabetes and their caregivers. " ND Barnard MD Usefulness of vegetarian and vegan diets for treating type 2 diabetes

Four years ago, I became vegan overnight after watching a documentary on factory farms and the way animals are unnecessarily tortured and mutilated. Since then, I started this blog and began contributing to various magazines and online publications as an outspoken advocate of the Vegan and Green communities. Every once in a while, something happens that incites conversation on the topic of going vegan--a beef recall, a salmonella outbreak, tainted water supply, or a new startling statistic. Recently something happened closer to home. A very close family member of mine was diagnosed with diabetes and I began to take a closer look at the alternatives to traditional diabetes drugs. Although the answer was clear to me--go vegan--I found that many doctors now agree that a low-fat vegan diet can reverse the symptoms if well-planned and monitored.

Prior to Dr. Neal D. Barnard's groundbreaking study on the effects of a low-fat vegan diet in patients with diabetes, most physicians believed diabetes had no cure or treatment with the exception of drugs. The truth is, a carefully planned low-fat unrefined vegan diet helps patients with diabetes shed excess weight, and helps to lower blood sugar and cholesterol levels. The Physicians Committee for Responsible Medicine reports that patients in the study responded positively and found unexpected benefits like improved asthma conditions and mental outlook as a result of losing weight and being self-sufficient without needing drugs. The American Diabetes Association low fat non-vegan diet study patients continued to need the diabetes medications, lost less weight, and had a lower reduction of protein loss in the urine than the vegan diet patients.

According to the Centers for Disease Control, in 2007, 23.5 million or 10.8% of individuals age 20 or older had diabetes and 12.2 million or 23.1% of individuals over 60 had diabetes in the United States. The statistics are shocking. Direct medical costs of this disease are estimated at $117 Billion dollars per annum and indirect costs (loss of work, disability) are estimated at $58 Billion per annum reaching a total of $174 Billion dollars in Diabetes related costs each year. The likelihood is high that someone you know currently has the disease or is starting to show symptoms.

Estimated prevalence of diagnosed and undiagnosed diabetes in people aged 20 years or older, by age group, United States, 2007

People who switch to a vegan diet find that food costs are significantly lowered compared to a diet consisting of meat and animal products. Whole grains, vegetables, fruits, legumes are less expensive than beef, pork, chicken, or seafood. Although in some cases vegan food seems to cost more for the fast food consumers and those who purchased predominantly processed foods. However, the savings in medical costs for patients with diabetes far outweigh the slightly higher cost of some "specialty" foods.


The American Diabetes Association now also acknowledges that a low-fat vegan diet is more effective than their recommended ADA nutritional guidelines based on the study results:

"Eating right and exercising are the best ways for patients with type 2 diabetes to begin to treat their disease. This study shows that a low-fat vegan diet and a diet based on ADA nutrition recommendations can help people with type 2 diabetes control their blood glucose levels and lower their chances for heart and blood vessel problems. These improvements were greater with the low-fat vegan diet." -American Diabetes Association

For diabetes reversal or prevention, switching to a low-fat vegan diet is proven to be more effective with longer lasting effects than previously thought. There are many reasons to eat healthier and smarter. *Please be well-informed before making any changes to your diet and consult a physician for careful monitoring of medications and sugar levels.*

"The beef industry has contributed to more American deaths than all the wars of this century, all natural disasters, and all automobile accidents combined." Dr Neal D Barnard

Denny's Goes Vegan!

Strategic Marketing, Sales, and Nutrition joined forces in the Denny's Corporate offices recently when they teamed up with Amy's (you know that amazing brand of frozen veg food you can find at a grocery store near you) to offer a Veggie burger that's VEGAN!

Yes! Denny's now offers a Vegan option. 24 hour dining will never be the same.
Denny's Veggie Burger:

Amy's^® Veggie Burger made from fresh organic grains and vegetables with protein-rich soy. Topped with melted Pepper Jack cheese, fresh spinach, tomato and grilled mushroom on a wheat bun. Served with a side of balsamic vinaigrette.
15 grams of fat or less when you select green beans or seasonal fruit in place of French fries.
**Disclaimer: 86 THE CHEESE PLEASE


Thank you Denny's. Now us Vegans can enjoy some comfort food any time of the day with our meat eating friends.


Verdelicious!

Savvy Vegan Entertaining!

Vegan Entertaining for our Non-Veg friends
is a great way to expose their tastebuds to new adventures and culinary delights!

Every season is party-planning season, but Fall is my favorite time of year during which more warmth and laughter seem to fill a party. I love the smells of the season: the pumpkin spice, the apple cider, the wood burning in the fireplace, the fruits of the harvest. The enjoyment of food and drink begins with the aromas, so make sure your dishes are aromatically enticing and never introduce friends to low fat Vegan dishes. These tend to be flavorless and unsatisfying.

Whether you're planning a large scale event or an intimate gathering at home with friends, Vegan entertaining should be fun and exciting.
Plan ahead and call up your friends or send an online invitation! Give your party a theme! Throw a Champagne party with Vegan finger foods and hors de'houevres. Challenge friends to bring their own Vegan appetizer or bottle of Organic or Bio Dynamic Sparkling wine!


Karinna at Z Lounge for Champagne Girls Night


There are many ways to help our friends try Vegan foods and Entertaining can be fun if you are Veg-savvy! Especially when they are willing to try new things and offer to bring Vegan dishes for the occasion like my friend Ginger of Going Grape and the Wine Chixs who brought over a Vegan Pizza! *There is nothing we Vegans can't enjoy!*
Here are some photos from my latest intimate get together where i served Vegan Tempeh-Dill Stuffed Mushrooms, Vegan Spinach Artichoke Dip, and Crostini topped with Vegan Italian Sausage and Baby Heirloom Tomatoes.
I will post recipes soon!
Cheers!



My little Vegan Crostini with Vegan Italian Sausage, Baby Heirloom Tomatoes drizzled with Avocado Oil and garnished with Dill (or basil).

My Friends Kim and Megan sharing my Chaise Lounge with a glass of bubbly


Vegan Pizza with Roasted Garlic, Soy Cheez and Mushrooms
and my Tempeh Dill Stuffed Mushrooms

Special Thanks to all my friends who tried my Vegan Dishes and shared some Strawberries and Champagne with me last night!

For more information on Ginger Baker-Giordano and her extensive knowledge on the California Wine Country, look for her articles in Vine Times Magazine or visit her website!

Discover Quinoa!

QUINOA, pronounced Keen-Wah, is a power-packed Super Food used by the ancient Incas.  It was considered the "Mother Grain" by the indigenous people.  Quinoa is actually a seed closely related to the sugarbeet and spinach.

Quinoa remains a staple in South American cuisine among the descendants of the Incas throughout Peru, Bolivia, and Chile because of it's high protein content. It contains more protein than most other grains, and the great news is: It's super easy to prepare!

Quinoa is appropriate for starter-Vegans because it contains all essential amino acids which our bodies use as building blocks for muscles and highly complex processes throughout our bodies.

Using Quinoa in dishes is so easy because you can just rinse, place in a rice cooker and let it cook. It cooks super fast, so if you ever have last minute guests arrive, you can whip up an awesome stir-fry dish using quinoa in 15-20 minutes!

Key Words I use when describing Quinoa: VERSATILE, PROTEIN-PACKED, NUTRITIOUS, FUN TO EAT! Below are some recipe ideas.

HOW TO COOK: Rinse First!
1. Rice Cooker: treat Quinoa like rice. 2 parts Water to 1 part Quinoa.
2. Stove Top: 1:2 Quinoa to Water, bring to boil. Reduce heat, simmer, and cover for 10 - 15 minutes. When cooked, you will see the germ ring pop on the grain.

ASIAN:
1. Quinoa goes great in stir-fry dishes! Just chop up some Veggies, sauté with Earth Balance Vegan Butter or Canola Oil; add Mushrooms like Shiitakes; bean sprouts; Tamari Soy Sauce. Serve over Quinoa.
2. Fried-Quinoa: Fry the cooked Quinoa with Earth Balance Vegan Butter, add Tamari, Salt and Pepper to taste and cook until golden and yummy. Add finely minced veggies and/or Tofu and serve as a side dish!

LATIN:
Use Quinoa instead of Rice in your favorite dishes!
1. Spanish Quinoa
2. Paella con Quinoa

3. Veggie Albondigas soup made using Quinoa

ITALIAN:
Use Quinoa instead of Pasta:
1. Veggie Meatballs with Marinara sauce over Quinoa Pilaf
2. Portabello Zucchini Quinoa Cakes
3. Stuffed Mushrooms with Vegan Sausages and Quinoa

BURGERS:
Add Quinoa to your Brown Rice from-scratch Veggie Burgers for some extra protein!

DESSERTS:
Cook Quinoa until almost fully cooked, then remove from the rice cooker and add to breads, cakes, cupcakes, cookies, pancakes, or muffins before baking!

Lastly, I recommend cooking Quinoa with no salt or seasonings if you are making a large batch for several dishes.  The reason for this is that you can use it in a savory dish as a substitute for rice, and you can also add it to sweetened baked goods.  Simply prepare it in advance and place in a reusable container in the refrigerator or freezer.

Enjoy! -K

Green Your Shopping Routine

Mission Possible: you can find just about anything you need to make a healthy transition in your life right in your local grocery store! To make this point, I headed down to my local Superstore today and found just about everything I usually get at specialty stores like Trader Joe's, Henry's, Whole Foods. Not everyone lives in a metro hub with specialty stores on every corner, nor does every hard-working family have an unlimited budget to spend on organic foods and snacks in tiny hand-wrapped, hand-stamped containers. Thankfully, the green awareness is spreading and some high-quality products are now available in almost every store.




A Quick Disclaimer is appropriate so as not to mislead anyone with the surprising fact that the specialty items we Vegans shop for are pricier than their Genetically-modified, processed cousins. For example, Vegenaise may cost 3 to 4 dollars more than regular Mayo; Earth Balance Vegan Butter may cost a dollar or two more than regular butter; and Soymilk (especially my favorite Silk) comes in smaller packages and costs more than cow's milk. But stop to think of this: not only are we saving money on the cost of meats and animal products --we are also potentially eliminating the cost of all the future healthcare needed for the Heart Disease, Obesity, High Blood Pressure, Heart Attack, Atherosclerosis, Parasites, Breast/Colon/Prostate Cancer, Premature Aging, Arthritis, Osteoporosis and numerous other ailments directly caused by eating High Cholesterol animal products.


Today, my goal was to show my friends that there are no excuses to not shop green! Moms, College students, frugal shoppers, this guide is for you.


I found almost all of these items at my brand new giant supercenter. With the exception of the Vegenaise and So Delicious which I purchase at Henry's or Whole Foods, all other items were found at Wal Mart. I gave myself 20 minutes to shop.


Brand Name Items:

• EnviroKidz Cereals (made with minimal ingredients, no BHA or BHT preservatives, dedicated to preserving wildlife around the world)
• Amy's Frozen Dinners and Organic Soups (Vegan, non-GMO, delicious)
• Amy's Organic Pasta Sauces
• Morningstar Farms Meal Starters (my favorite vegan "ground beef" alternatives)
• Morningstar Farms Chik'n Strips
• Boca Burgers
• Bob's Red Mill grains (including Quinoa, Brown Rice, Wheat Flour)
• Knudsen Organic Juices
• Greenworks enviro-friendly cleaners
• Scotch Brite Bamboo cleaning cloths
• Scotch Brite Green Sponges
• White Cloud Recycled Bathroom Tissue

Other Verde-friendly items I found walking through the aisles:

• Produce (veggies and fruits)
• Whole grain organic breads
• Whole grain organic pastas
• Whole grain crackers, rice cakes
• Dried fruits
• Canned and packaged Beans, Legumes
• Nuts
• Canned Greens and Veggies
• Organic Juices
• Almond Milk
• Rice Milk
• SoyMilk in Kids Boxes
• Eco-friendly cleaning agents
• BPA-free Water bottles and kids cups
• Reusable Canvas shopping totes
• Organic cotton clothing for kids and adults
• Organic Pet Food
• Energy-efficient lightbulbs
• Herbs in the Garden Center
• Recycling Bins at the entrance

And I even found this beauty to decorate my window sill.

There are dozens of ways to make little changes in our daily routines and make a huge impact on the world around us. Make a statement, take a stand each time you shop!

Go Green...and you'll Save Green!

More Verde Tips to come!

Power-Packed Gourmet in less than 15 mins...

This is for all my friends who have asked for recipes...love
ya!

So, You Have Last Minute Guests....Need To Make A Healthy Gourmet Meal In...15 minutes?

Get Caffeinated, then try this no-nonsense recipe:

Ingredients:
4 Cups Quinoa -- Prepared in Rice cooker (Takes 10-12 minutes. Rinse first)

1 bunch Asparagus spears (sauté separately in Earth Balance vegan butter and salt & pepper, covered for 8 minutes.)

1 Package Bean Sprouts (toss in a strainer, rinse, set aside)

8-10 Mushrooms (med-sized Button or Crimini) diced

1/2 Med. Onion diced

2 sm. Zucchini julienned

1 Baby Bok Choy (rinsed, cored, diced like celery)

Garlic (fresh or powdered) to taste

Tamari or Soy Sauce (low sodium preferred), to taste

Dash Salt and Pepper, to taste

2 tbsp Canola or Sesame oil

2 tbsp Earth Balance Vegan Butter-spread

First of all, rinse and cook Quinoa in your rice cooker and begin preparing Veggies.
Preheat pan.
Add oil & vegan butter and sauté veggies in order until caramelized about 5 minutes--except for the Asparagus (sauté separately) and the Sprouts (add at the very end for crispness).
Season with salt and pepper, soy sauce, and garlic powder.
By now, Quinoa should be cooked; add to stir fry pan and sauté 2 more minutes.
Finally throw in Sprouts, reduce heat and cover for 2 minutes.

Dinner is ready! Plate the Quinoa & Veggie Stir Fry then garnish with Asparagus Spears. If you have toasted Sesame Seeds, sprinkle the top after plating...yum!

Enjoy
-K