Spanish Vegan Tofu Scramble

One of my favorite foods that I learned to make myself in my early twenties was scrambled eggs. I loved to eat them with all kinds of ingredients including vegetables. As a vegan now, I had to create a version of the former scrambled eggs that I so loved, so I have fashioned an easy tofu scramble that is healthier, delicious and cruelty-free! Here is my recipe for tofu scramble with a Spanish flare.


1 lb. extra firm tofu

1 medium orange pepper

1 medium red pepper

1 small onion

6-8 large black olives, sliced

2 Tbs. spaghetti sauce (left-over sauce is great for this recipe)

1 Tbs. ketchup

1 Tbs. tamari

1 Tbs. nutritional yeast (optional)

Salt and pepper to taste



Prepare ingredients that need to be chopped or sliced.

Remove tofu from package and cut into bite-sized pieces. Place into a large bowl. Add ketchup, tamari, spaghetti and nutritional yeast and smash until tofu looks like brains. Set aside.

In a large skillet, in a small amount of water, cook onions and peppers for about 10 min or until done. Add tofu mix and sliced olives. Cook for an additional 5 minutes, stirring and mixing everything together. Add salt and pepper to taste.

Serve with hash browns or vegan pancakes.


© 2015, Vilma Reynoso,, VEG out: go Vegan. save Earth. be Good to animals.

Quinoa Vegan Soup

There is nothing like hot soup on a cold day! Here is one of my favorite recipes for a hearty and healthy vegan soup. I found an organic blend of quinoa, amaranth and millet at the grocery store that I added to this soup. Any of the three grains can be used, or you may use a combination of the three (as I do here). This delicious soup can be served with freshly-made gluten-free bread.


1 small onion, chopped

1 small green, red or orange pepper, chopped

2 stalks celery, chopped

3 carrots, sliced

1 green zucchini, sliced

1 yellow zucchini, sliced

1 potato, cut into small pieces

1 large yam, cut into small pieces

3-4 large kales leaves, stemmed

3-4 green onions, sliced

10-12 garlic cloves, minced

1 Tbs. rosemary

¼ cup fresh cilantro, chopped

1/8 tsp. cayenne pepper

½ tsp. sea salt

2 vegan vegetable-based bouillon cubes

Additional salt and pepper to taste



Prepare all above ingredients.

In a large soup pot, cook carrots, onions and peppers in a small amount of water for about 10 minutes on medium high. Add water if the mix becomes too dry. Add celery and cook another 5 minutes.

Add 12 cups of water and all the vegetables except kale. Bring to a boil and reduce heat to medium low.

Add cilantro, garlic, rosemary, spices, and bouillon cubes. Bring to a boil. Cook for 10 minutes. Add quinoa or quinoa blend and cook another 35-40 minutes or until the quinoa or quinoa blend is done.

Add the kale. Stir and cook for 10 minutes longer. Serve!

This makes a large batch for about 8-10 people. You can freeze this and reheat later or take some for lunch at work.


© 2015, Vilma Reynoso,, VEG out: go Vegan. save Earth. be Good to animals.

Vegan Chili I am lover of delicious, warm and hearty meals during the winter months! I used to eat lots of chili before I went vegan, so I had to try my hand at making a vegan version of one of my favorite meals. Try this healthy vegan chili on a cold day. It is fantastic over fries or can be eaten by itself. It will surely warm you up! As an advocate of health, I have discovered that cooking with water instead of oil does not diminish the taste of this meal, so here is low-fat, oil-free vegan recipe for yummy chili.


1 onion, chopped

1 red pepper, chopped

1 large carrot, minced

1 celery stalk, minced

4 garlic cloves, minced

1 – 15oz can of cooked kidney beans OR 15oz combo of cooked red beans and kidney beans

4-5 Roma tomatoes, chopped OR 1 – 15oz can tomato puree

3 Tbs. ketchup

1 Tbs. chili powder

1/8 tsp. cayenne pepper

¼ tsp. black pepper

½ tsp. salt


Vegan Chili Process: In a medium sauce pan on medium heat, cook carrots and celery for 10 minutes in a small amount of water. Add onions and peppers. Cook for 5-10 minutes or until done. Be sure to add more water, in small increments if mixture becomes dry.

Add tomatoes or tomato puree and all spices. Mash the tomatoes until they become liquid. Add more water for a thinner consistency. Cover and cook for 30 minutes on low heat.

Add beans and stir. Heat for 5 minutes. Serve over French fries or serve with French bread.


© 2015, Vilma Reynoso,, VEG out: go Vegan. save Earth. be Good to animals.

As a vegan, the holidays can be difficult. As Christmas approaches, I am pondering about customs and traditions. Every family is different, and every family cherishes their own traditions.  But what is it that we cherish so much and makes holidays so special? Is it the delicious meals, the gifts, the time with family and friends or the religious celebrations?  Some of us are fortunate to have loving families with whom we spend our holidays, and some of us are not so fortunate, so we choose not to partake in holiday celebrations. We all, however, cherish tradition and custom to one extent or another. They are part of us. They are pinpoints that mark moments in time to remember and experience again and again.  Tradition and custom inspire us to feel happiness, joy and contentment.  We desire to experience those moments over and over, so we pursue them every year; we even fly across the country for sometimes a minimal amount of days for “tradition.” And, all families have their specific customs.

The custom in my family is no exception. Food was an integral part of my Christmas celebration with my family when I was a child. As a first generation American who immigrated from Argentina to the United States, I grew up celebrating the holiday on Christmas Eve with my family and friends with a large meal in the evening consisting of pan dulce, nuts, fiambre and Argentine sandwiches, empanadas, a large ham, delicious side dishes, Argentine flan and mate for dessert, and a glass of Sidra as a toast at midnight. We all could not wait to partake in the delicious food! After midnight, we opened our gifts. We sometimes attended midnight mass and sometimes did not. We spent Christmas day enjoying our gifts, each other, and munching on leftovers.  I remember great times, laughter, celebration, love, and feeling happy and joyful every Christmas. However, even though I loved the holiday celebrations with my family, I am now not able to participate in the family tradition anymore.  As a vegan, the food, which was an integral part of our celebration at Christmas, does not appeal to me anymore for ethical and health reasons. So, where does that leave me? Am I to ignore my family traditions completely? What is the best that I could do in this predicament?

I decided I needed to start my own new family traditions eliminating the animal consumption without eliminating the people. This year, I will be having a vegan Christmas dinner with friends. I have also decided to perfect a vegan version of most of the foods that were part of my family’s Christmas tradition! This might take time and practice, but my goal is to recreate those special moments with a new, healthy, and delicious cruelty-free versions of our family Christmas dinners. I will mesh the old with the new! I am starting with one item this Christmas!

If you are a new or seasoned vegan and struggling with whether you will partake in a holiday celebration consisting of animal-based foods, or if you are feeling anxious about spending the holiday with non-vegans, here are a few suggestions that might help:

  • Realize that the food is not what is truly important. The people are. There is no replacement for each and every one of us, and we all matter.
  • If you have not done so, explain to your family that you are now vegan and explain why you are vegan for your health, for the animals, and for the planet (see Why Vegan). Explain how it has changed your life for the better with enthusiasm and grace. Hopefully, they will respect your decision and not become argumentative.
  • If someone should try to start an argument, take a deep breath and remember that their attack is about them and not about you.  If you do not have an answer for their particular question, simply tell them you don’t know but will find out.
  • If you should have a very argumentative person at the table, simply tell them you are not there to argue, and if they are interested in learning more about veganism, a good book to read is The World Peace Diet by Will Tuttle.
  • Contribute to the family meal by bringing one or two vegan dishes! Everyone will be curious, and they will love them!
  • The dinner table, especially during holiday times, is not the place to preach about being vegan.  Remember that many people will already feel threatened by your diet. They know they are not eating healthy and are not willing to face that truth for whatever reason. Your very presence might be a threat. This is the time to enjoy your loved ones and not the time to assert your choice of lifestyle. If they should be genuinely interested, fantastic! Spread the truth with grace, patience, and with all your knowledge.
  • Focus on what you like or love about the particular people at the dinner table. You will enjoy your time with them more!
  • If for whatever reason, all of the above should fail, start your own Christmas or holiday traditions with cruelty-free, vegan, delicious meals! You will be contributing to making the world a better, more compassionate place for all living beings.

Wishing you a peaceful and cruelty-free holiday!

© 2014 Vilma Reynoso,, VEG out: go Vegan. save Earth. be Good to animals.

Looking for some healthy and vegan recipes for the upcoming Thanksgiving holiday? Here is a great resource and website for a variety of options! I am going to try some of these recipes myself this year.

Here’s to a cruelty-free and healthy vegan holiday with your friends and family! Click on the photograph below for mouth-watering recipes by chef Ricki Heller.

Ricki Heller

Vilma Reynoso, VEGoutwithVilms.comVEG out: go Vegan, save Earth. be Good to animals.

Copyright, 2014, Vilma Reynoso

Pineapple SmoothieFor those who are fortunate like me and have an abundance of dandelions growing in your back or front yards, here is an easy and healthy recipe that you will love!  Try it before the cold weather settles. If you do not have dandelions, spinach is a great replacement for this recipe.

Dandelion Green Smoothies


Heavy-duty, high-speed blender


2 cups dandelions (from the yard!)

1/2 of chopped fresh pineapple

1 pear

1 large banana

1/4 cup coconut flakes

1 tsp fresh ginger

2 dates

3-4 cups water


Place all ingredients in a heavy-duty blender and mix until smooth. Start with 3 cups of water. Add more water if you prefer a thinner smoothie. This will taste very sweet!


(serves 2)

Vilma Reynoso, VEGoutwithVilms.comVEG out: go Vegan, save Earth. be Good to animals.

© 2014, Vilma Reynoso

To learn how to make delicious and nutritious green smoothies: host a class! Or, purchase my eBook: Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality.

Green Smoothies

When I first started drinking green smoothies, I had no idea what I was doing! My goal was to radically improve my health. Over the years, I had been suffering from uterine fibroids, chronic fatigue, anxiety, mood swings, asthma, intestinal problems, sinusitis, foggy thinking, and even depression. I researched the vegan diet and found some green smoothie recipes to follow. Eventually, I learned to create delicious smoothie concoctions myself; however, as I consumed the smoothies, I was surprised at how delicious they tasted, how easy they were to make, and that I did not taste the greens! The best part, however, was noticing how much better I started to feel each day, how I had more energy, how the extra weight came off easily, and how my ailments started to diminish!  Green smoothies were the perfect start to my goal of improving my health. They can help you alter your health as well!

What are Green Smoothies?

Green smoothies are all natural, blended, delicious, cleansing, nourishing, life-giving concoctions of raw fruits and vegetables. They are nutritional powerhouses because they contain all of the nutrients the body needs for optimal functioning. Green smoothies contain protein, minerals, vitamins, fats, and sugars. Fruit and leafy greens as the main ingredients in green smoothies also contain fiber, which aides in the elimination of stored toxins in the bowels and tissues. Consumed as a blended drink, the fiber is broken down and allows for better absorption in the body. The high water content in fruit found in green smoothie recipes naturally hydrates the body. Green leafy vegetables also contain chlorophyll, which is liquefied sun energy. Chlorophyll cleanses all our organs and destroys free radicals, pathogenic bacteria and fungi in our bodies, and has been shown to destroy cancer cells.

Green Smoothies

Those are fantastic advantages, but there are also even more! Here are 10 fabulous benefits of drinking green smoothies:

1. More Energy! A green smoothie a day fills your body with needed vitamins, minerals and nutrients.

2. Weight Loss. Because of the low-calorie and high nutrient value, green smoothies will actually cause you to lose weight.

3. Better Sleep. Drinking green smoothies regulates your body’s systems which will help you sleep better.

4. Disease Elimination. As nutritious healing concoctions, green smoothies are a cure for unhealthy eating habits.

5. Disease Prevention. As nutritional powerhouses, green smoothies help to keep illnesses at bay.

6. Inexpensive to Create. There are many combinations of green smoothies. All you need are a few healthy and organic ingredients, and you are on your way!

7. Unlimited Ingredients. You can make a green smoothie with just about any fruit or vegetable; you are at liberty to experiment for different tastes.

8. Quick and Easy Preparation. Green Smoothies take about 5-7 minutes to create.

9. Quick and Easy Clean up. The blender, cutting board and knife are cleaned in no time!

10. Wonderful Taste! Green smoothies are very tasty, and even though leafy greens are a significant part of any green smoothie, the beauty is you only taste the fruit!

As highly nutritious and delicious drinks, a green smoothie a day, I believe, will keep the doctor away!

Vilma Reynoso, www.VEGoutwithVilms.comVEG out: go Vegan, save Earth. be Good to animals.

Copyright, 2014, Vilma Reynoso

To learn how to make delicious and nutritious green smoothies, book a green smoothie class or host a class! Or, purchase my eBook: Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality.

Albert Einstein, Vilma Reynoso

The vegan lifestyle has changed my life profoundly. It has opened my eyes, my heart, my compassion and my spirit more than any other experience in all the years I have lived! I thought I would share some of the benefits I experience as a vegan:

  1. I am healthier.
  2. I have more energy.
  3. I am lighter.
  4. I feel younger than my age.
  5. I am stronger.
  6. I am more alert.
  7. I reduce my chances of getting a degenerative disease.
  8. I am increasing my quality of life.
  9. I do not contribute to torture and murder of animals worldwide.
  10. No animal had to suffer for me to nourish myself.
  11. I am not ingesting death, fear, and suffering.
  12. I am not contributing to global warming, since animal farming is the number one cause of climate change in the world.
  13. I am not contributing to the contamination of the oceans and the annihilation of sea life.
  14. I am not contributing to the elimination of the planet’s forests and fertile land to make room for livestock that is tortured and killed and then fed to populations who are dying from animal-based diets.
  15. I am using less of the earth’s precious water supply: it takes 25 gallons of water to produce 1 lb. of grain. It takes 2500 gallons of water to produce 1 lb. of meat!
  16. I am not contributing to world hunger: seventy percent of the grain grown in the U.S. alone is used to produce meat; if that grain were being fed directly to people, no one on the planet would go hungry.
  17. I am not contributing to excessive waste from factory farms which pollutes our rivers and land.
  18. I am eating vegan cuisine that is delicious.
  19. I am receiving all the nutrients my body needs.
  20. I am eating healthy, whole vegan food without cholesterol, processed sugar, excessive sodium, GMOs, and added damaging and disease-causing chemicals.
  21. I do not smell foul odors in the kitchen when I cook or prepare my food.
  22. It is easy for me to clean up after preparing and eating vegan food.
  23. I am less irritable, anxious, fearful or worried.
  24. I acknowledge that humans are herbivores and eat what an herbivore is designed to consume.
  25. I have a minimal chance of buying or consuming contaminated food.
  26. I am more spiritually connected to all life.
  27. I am spreading compassion and love.
  28. I respect all life as it is.
  29. I am at peace.
  30. I am living my spiritual truth.

Vilma Reynoso,, VEG out: go Vegan. Save Earth. be Good to animals.

Copyright, 2014, Vilma Reynoso

What does it mean to detoxify?

Detoxification is the body’s natural process of eliminating toxins. The body begins detoxifying itself when we change our diet to a healthier one, thereby eliminating unhealthy foods that contain processed sugar, alcohol, caffeine, harmful chemicals, animal and dairy products, and when we exercise or discontinue a current habit. The body naturally wants to thrive at optimum health, so when all or part of the above list is eliminated from our lifestyle and replaced with whole vegan or raw vegan foods, the body is able to begin its “toxic clean-up.”

Why is it important to detoxify the body?

It is vital to detoxify the body. Most of the food that the average person eats these days is contaminated with GMOs (genetically modified organisms); excessive chemicals, high sugar, fat, and sodium, and is processed to the point where it is devoid of nutrients. We are also bombarded with harmful chemicals in the air we breathe and use harmful soaps, cleaners and household products, etc. A cleanse, fast, or detox four times per year gives the body a chance to rid itself of harmful substances that contribute to degenerative disease. Eating or drinking (via juicing or via smoothies) a whole foods vegan diet, with the emphasis on high raw foods, will give the body the conditions it needs for optimal detoxing and restoring.

What are some detoxification symptoms?

Since the body is releasing stored toxins into the blood stream and then expelling them through the elimination areas, some symptoms you might experience are the following:

  • Headaches
  • Stomach ache
  • Diarrhea
  • Constipation
  • Skin eruptions or skin rash
  • Fatigue
  • Cough
  • Clogged sinuses
  • Sore throat
  • Sore muscles
  • Bad breath
  • Fever
  • Irritability or moodiness
  • Gas
  • Cravings

Some people will only experience some of the above symptoms and others will experience all of them. The duration and extent of your symptoms depends on the level of your detox, fast or cleanse, your lifestyle prior to embarking on a cleanse, your emotional and mental health, and the extent of toxicity currently in your body. Keep in mind that these symptoms may come and go at various times throughout your cleanse. You might feel fantastic one day and run down and sleepy and have a headache on another. It is important to remember that you will most likely feel worse during part of your cleanse; this is normal and temporary.  The body is releasing years’ or maybe decades’ worth of stored toxins into the bloodstream; it then works extra hard to remove these toxins, and in the process, requires more energy. The body eliminates these toxins through the skin, liver, kidneys, bowels, lungs and mouth, so you WILL feel worse at times. Rest assured, however, that this is good because it means the body is doing its work to cleanse and heal! Stay calm and know that your body is doing what is designed to do. This is the most difficult part of any fast or detox. Stay the course, and you will be fine!

What can I do to feel better?

The important thing to remember is to allow your body to rest as much as possible. With rest, your body will be able to do what it does to detoxify. If you have to work during your detox, rest and limit social engagements after work. Be sure and drink lots of clean water as well! The more you relax mentally and emotionally, the easier it will be for your body to clean itself and the better you will feel.

Quick Tips for your Fast, Cleanse or Detox:

  • Drink 48 oz. of water throughout the day or more.
  • If you feel hungry, drink at least an 8 oz. full glass of water before eating. Many times we think we are hungry when the body is truly thirsty.
  • Think happy, inspiring and encouraging thoughts. When your mind is at ease and content, your body and emotions follow suit. Make it easier for your body to do what it needs to do!
  • If you feel tired and if you can, lie down and rest. It is okay to take a nap. The more rest you give your body when you feel tired, the better results you will have.
  • Get at least 8 hours of sleep per night.
  • Reduce stress as much as possible during this time.
  • Meditating or allowing “quiet time” at least once a day for even just 10 minutes is highly recommended.
  • Exercising by walking, light running or yoga for 30 minutes for 3-5 days per week will help eliminate those toxins and allow you to feel better.
  • If you are working with a health coach or mentor, ask for help when you feel you need encouragement. They are there to help you through the rough times and want you to succeed as much as you do!
  • If you are working with a health coach, ask them for healthy recipes to help you with your cleanse.
  • Believe in yourself and in your body’s ability to detox, heal and transition to the new you!  

Vilma Reynoso,, VEG out: go Vegan, save Earth. be Good to animals.

Copyright, 2014, Vilma Reynoso

Kale Nut Salad

For some of us, football and food is a fun past time, and it seems that we inevitably end up eating not-so-healthy food with more calories than we care to imagine. The answer (well, other than not watching the game – whatever game that might be – and hiking or running or exercising in its place) – is to eat something healthier, tasty, easy, low calorie, and full of nutrients. If you are going to partake in eating lots of fatty foods, sugary foods or salty foods while watching your team play during football season, this is a great recipe for an easy, green salad that will enhance your experience and add some life to your body while eating the heavier foods. Give it a shot!

Here is the recipe for Easy Kale and Nut Salad. It will serve 4-5 people:


2 large bunches of lacinato or green kale (about 8-10 cups), washed and de-stemmed

2 cups soaked and chopped walnuts or pecans (or a mix of the two)

½ chopped medium onion

6-8 chopped dates

Juice from 2 small limes or lemons

2 Tbsp. olive oil

Salt and pepper to taste


  1. Rinse kale and remove the stems in the middle.
  2. Chop the kale into bite sized pieces and place in a large bowl.
  3. In a food processor, chop the nuts and then place into large bowl with the kale.
  4. Add chopped onion and chopped dates.
  5. Add lemon or lime juice and olive oil.
  6. Mix salad and then massage it for about 30 seconds
  7. Salt and pepper to taste
  8. Refrigerate for 1 hour.


Oh, and, today is Jan 19, 2014, and the Broncos are playing the Patriots in the AFC Championship game. So, GO BRONCOS!!!

Vilma Reynoso, VEG out: go Vegan. save Earth. be Good to animals.

Copyright, 2014, Vilma Reynoso

Want to improve your health dramatically? Get my book, “Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality