Happy 2026 Reader,

A big broccoli welcome to all the new subscribers who joined for Veganuary! I hope you will stay around to enjoy my offerings. I send out messages every month or two.

In this newsletter:
​Thirty Plants App
Dry January & Apothekary's Wine Down
Functional Mocktails
Asian Style Kichari/Khichidi

With the start of the new calendar year, many people jump start new lifestyle changes and goals. I am not one of those people. I do get a new planner or journal (YouTube video of set up) but I don't make abrupt changes. I'm still reflecting on 2025 while looking at the snowy landscape. I'm tweaking things year round but do make more changes when spring comes.

Thirty Plants App

While most people are increasingly concerned about protein, the need for a variety of plant fibers is also important. Are you eating the same thing every week? Here's a easy way to track more variety. Try to get 30 different plant foods on your plate each week. It's not that hard if you vary the different kinds of cuisine you eat and add more herbs and spices.

The Thirty Plants app is FREE (Thanks so much Fred!) and it helps you track what you have eaten and keeps a running log of previous weeks. Don't see a plant you eat? You can suggest plants to Fred on Discord (link is in the app). You can also be my friend there - I'm veggiebytes.

Download Thirty Plants

Again, don't let perfection be the enemy of good. Add a new plant once a week. Introduce something different to your kids and know that you have to keep at it to broaden their palate. Try having napa cabbage instead of broccoli or kale. Make a 10-bean vegetable soup for the week and you get a whopping 10+ kinds of plant protein and fiber!

See my Asian Kichari recipe below to change up the standard Ayurvedic meal.

Dry January

Are you trying to cut back on alcohol? While the World Health Organization published an article in the Lancet in 2023 that says no amount of alcohol is safe, for many people cutting it out completely would not be realistic. As someone who refrains from drinking, I do use sake or mirin occasionally in cooking and use extracts or tinctures that do contain it. I have found that many places now have delicious mocktails so you aren't without a beverage in awkward social situations. I know many women like to have a glass of wine in the evening to wind down but don't like the effect it has on their sleep.
I personally take Wine Down, a functional tincture made by Apothekary. It has a rich, red color, tastes great and contains botanicals like California poppy, tart cherry, and hawthorne berry. It also has L-Theanine, an amino acid that promotes relaxation.

Learn about Wine Down

​Apothekary has other easy to take drops that support wellbeing. They've shared these great mocktail recipes. Look at this delicious Sangria. I want to try the Blue Paloma when it's warmer!

Download Free Mocktail Recipes

Asian Kichari

I love warm, filling meals, especially in winter. Kichari is a delicious dish that contains easily digestible forms of both carbohydrates and protein. It's highly recommended by Ayurveda. It generally consists of split peeled mung beans and basmati rice, spices, and ghee. I have found it to be can be a versatile vegan base for flavoring and an easy one-pot meal I can load with vegetables. Read more about it on my Blog - veggiebytes. I have been making kichari for over 25 years!

Below is my easy Asian style kichari made in a multi-cooker, ie. InstantPot.

Makes 3-4 servings

Ingredients

1 TBSP sesame oil

1 inch knob ginger, minced

1 cup split, peeled yellow mung bean dal​

1 cup basmati rice

2 tsp coarse sea salt (get iodized sea salt for your thyroid)

5 cups water

2-3 cups cut up vegetables/greens (examples: bokchoy, napa cabbage, chinese broccoli, spinach, daikon radish, scallions etc)

Instructions

1. Plug in Instant Pot and press "Saute". Add oil and ginger.
2. Add rice and mix until all grains are covered in oil.
3. Add dal and hard vegetables like daikon and carrots if using.
4. Add 5 cups of water.
5. Place Instant Pot Lid and seal. Press "Pressure Cook" and put in 5 minutes on High.
6. Release after the 5 minutes of pressure cooking is done. You'll hear a beep!
7. Add any greens like bok choy and spinach, and place lid back on to cook for 1-3 minutes.

You can also try making this with red lentils (masoor dal) as they are sometimes more readily available. You can also use other types on rice. To make on the stove: Boil 5 cups of water and add washed rice and dal. Add ginger and sesame oil. Bring to a boil and then lower to a simmer. Place a lid and simmer for about 20 minutes. Check water level and doneness of dal. If the dal is still floating or still hard and intact, cook longer. Add another cup of water and the hard vegetables and salt. Stir once and simmer for another 10 minutes. Add the soft veggies or greens on top and cook until done.

For Asian style serving, top with sliced scallions and you favorite chili oil or chili crisp. I like the O.G. Lao Gan Ma and don't care that it has MSG. It's not the food enemy you think it is.

If you make this Asian version, let me know!

Be safe and warm this weekend as wintry weather sweeps across the US. Take care of yourself and think of the animals too!

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