These delicious ingredients can easily be whipped together in a bowl to make an easy snack for the whole family!

LunchBreakLIVE with Happy Animals: Friends Not Food children’s book authors and vegan attorneys, Liora Raphael and Glenn Saks, making Vegan Tuna Salad and Plant-based Cheesy Walnuts. These snacks are the perfect dishes to demonstrate that you can all of the flavor in your food, without causing suffering. These are also super healthy meals because they feature mostly whole plant-based foods!

Use chickpeas instead of tuna to save our oceans!

Liora and Glenn get right to down to business making both of their recipes at once! Liora starts by crushing her chickpeas while Glenn strains his presoaked walnuts. He explains that he soaks the walnuts for only 4 hrs and the tannins and phytic acid comes off of them making them easier to digest and less bitter to the taste. We learn something new every day at JaneUnchained! After Liora has her chickpeas smashed, she adds delicious vegan Follow Your Heart Vegenaise! Next, she slices the onion and adds that to the mixture. Keep in mind if you are sharing with your dogs, they cannot consume onions. Give them a taste if you want before adding them. Then Liora chops up some celery and a few sliced grape tomatoes to throw in the bowl.

Soak your walnuts for a few hours to remove the tannins and phytic acid that makes them bitter and hard to digest!

Meanwhile, Glenn has his walnuts well-strained and he adds salt, nutritional yeast, vegan parmesan cheese. The spices stick really well to the damp walnuts! Jane explains that nutritional yeast is a “secret weapon” for everyone because it is packed with B12 vitamins! Liora adds pickles to her vegan tuna creation. She explains you can try it with pita chips instead of bread, which her kids love! Can we save the ocean with this salad? That very well may be, especially with scientists predicting that we will have overfished our oceans to the point that we won’t have fish to catch by 2050! So eat this un-tuna salad today and save our oceans! “If our oceans die we die,” as Captain Paul Watson of Sea Shepherd explains. Jane says it’s so good she wants to eat it every day! The cheesy walnuts are also so delicious and the perfect snack to eat while watching football or another show, Glenn explains. Try making your own at home with their recipes below!

Liora and Glenn created the perfect book to teach your kids compassion for all creatures!

Be sure to check out their incredible fun book,! This book aims to teach kids compassionate choices from the beginning. Instead of teaching kids animals are food, it teaches them that they are our friends. The sooner we teach kids the truth about how amazing animals are, the more likely they are to adopt lifestyles that are better for them, ourselves, and our planet! Eating animals is simply not sustainable. Jane just returned from The Vegan World 2026 conference where she learned that through Dr. Sailesh Rao’s calculations, 87 percent of greenhouse gasses is attributed to animal agriculture! We are out of time. We have to teach our children today! Liora and Glenn’s book is a great place to start because it has a softer approach for young kids and it rhymes which makes if a fun read. Pick up your copy today at the link below!

Pick up your copy of their book today to teach all kids and adults compassion!

Get your copy of Happy Animals: Friends Not Food today!!!

Photos courtesy of Jane Velez-Mitchell.

Vegan Tuna recipe:
2 15 ounce cans of garbanzo beans
6 tablespoons of vegan mayonnaise
2 tablespoons of tahini
2 teaspoons of mustard (preferred type)
1-2 tablespoons of maple syrup
Half a red onion, diced
2 stalks of celery, diced
5-10 sliced grape tomatoes
2 pickles, diced
2 tablespoons of chia seeds
1-2 tablespoons of nutritional yeast
Juice from half of a lemon
Dash of salt
Directions
       Put the chickpeas in a bowl and mash (leave some whole).
      Add all ingredients to the bowl and mix.
Cheezy Walnuts
1. soaked and drained walnuts [I will bring them in the water and drain there]
2. salt and pepper3. Nutritional yeast (can use vegan parmesan too)
Directions
1. Soak the walnuts overnight or for at least 4 hours
2. Drain them in a colander. You will notice the tannins in the water that get rinsed away, which includes the phytic acid that inhibit digestive enzymes.
3. Spin in a salad spinner to drain excess water.
4. While damp, add salt of your choice and nutritional yeast or vegan parmesan, or your other favorite seasonings. For a sweet twist, substitute cinnamon for the savory seasoning.
5. Enjoy! Perfect for a protein rich, omega 3 rich snack during a game or at a party.  Lower your cholesterol while saving your gut from chips and crackers!