What’s for dinner?

Those of us who grew up eating a standard American diet of ‘meat and potatoes’ learned how to assemble a meat-centric meal with little conscious thought. My mother taught me the steps

• thaw the meat
• cook it
• boil some vegetables

By the age of 15 I could practically cook a meat-centric meal in my sleep!

Most of us find preparing a plant-based meal a big switch from throwing a roast in the oven.  It takes some effort to figure out what to make and how to get it prepared, largely because we didn’t grow up preparing and eating plant-based.

My hope is that with my guidance, our grandsons will find it easy to assemble a  plant-based meal or snack.

Here are the steps I take to keep the good food flowing at our house.

1. Make a list. Every 8 – 10 days I create a list of five or six plant-based entrées that sound good at the time. Sometimes I preplan what I will cook each night; more often I simply put the list on the counter and decide the night before what’s on tomorrow’s menu. If I have time I may create a side list of side dishes such as cole slaw, roasted sweet potatoes, etc.
2. Buy the groceries. I work hard to combine trips (reducing my carbon footprint) so usually only pick up groceries at the co-op once every 7 – 10 days.
3. Prep the next day’s meal before going to bed. I sauté veggies, etc. the night before. Occasionally I will completely prepare the evening’s entrée, especially if I am working late. I find it hard to cook when I am starving!
4. Make enough so there are left overs. If this entree is  “tried and true,” double or triple the recipe so you can enjoy some the following day.

Monday: Scrambled Tofu

Tuesday: Cauliflower Curry (and a side of Scrambled Tofu)

Wednesday: Chickpea Melts (and a side of Cauliflower Curry)

My goal is to prepare only one new item each day but supplement it with one or two side dishes from previous days.

If I plan it – I buy it – I will cook it!

Some meals that I can almost make in my sleep and that we enjoy eating on a regular basis include Savory Baked Tofu (grandson’s favorite), Scrambled Tofu, Curried Lentils and Rice, Chickpea Melts (see recipe below), Potato Curry, Black Eyed Pea Indian Skillet, Chickpea Cutlets…

Next Post: Recipe Organizing

Open Face Chickpea Melts

• 3 or 4 whole wheat buns, sliced in half
• Shredded or sliced cheez (like Daiya provolone)
• 2 C chickpeas (garbanzo beans)
• 1 tablespoon mustard
• 1 tablespoon sweet white miso paste
• 2 T prepared horseradish
• 1/3 cup plant based mayonnaise
• ½ cup scallions, finely chopped
• ½ cup red bell pepper, finely chopped
• 1 clove garlic, minced
• ¼ cup sweet pickle, finely chopped
• 1 teaspoon celery seeds
• 1 teaspoon sea salt

Mash the chickpeas with a fork in a large bowl until you can only see a few whole ones. Add the rest of the ingredients (except the cheez and buns) and mix well.

Place your oven rack in the highest position and turn on the broiler.

Place a large spoonful of the chickpea mixture on top of one bun half (top or bottom). Place one slice of vegan cheese on top.

Place the baking sheet in the prepared oven (or toaster oven) and broil until the cheese turns a nice color of golden brown (it should take about 3 – 4 minutes).

Building Your Recipe Collection

Recently I was reminded of a favorite book from the past: Roy Andries de Groot’s “In Search of the Perfect Meal.” Although I’ve forgotten most of the details (other than how to make a perfect martini), de Groot’s obsession to seek the best when eating inspired and continues to inspire me to seek out the best recipes and ingredients.

In my quest for great eats I cook from an eclectic collection of cookbooks, depending on the occasion, circumstance and my mood. I love to try new recipes (part of the quest) but often cook dishes that we’ve enjoyed in the past. Be aware that some vegan cookbooks don’t focus on whole foods, but rely heavily on processed foods like white flour and rice or just try to create vegan versions of meat dishes. I tend to seek out the cookbooks and recipes that focus on whole foods. Several of my current favorites are

• 1000 Vegan Recipes and Vegan on the Cheap by Robin Robertson. I often describe the first book as the vegan’s ‘Betty Crocker’ cookbook. Robertson provides vegan recipes for almost everything, including appetizers, a variety of sandwiches and burgers, dozens of soups, a multitude of main dishes and sides and plenty of desserts including a fabulous coconut brownie. My husband’s daily sandwich is a (vegan) “chickn” salad sandwich from “1000 Vegan Recipes.” You can check out some of her recipes at her website, Global Vegan Kitchen.

• Let Them Eat Vegan or Eat, Drink and Be Vegan by Dreena Burton. Dreena creates recipes that are healthy and delicious. She doesn’t use white flour and has many gluten free recipes. You may have enjoyed Triple Threat Macaroons at one of my concerts, the recipe is Dreenas! She also includes notes on which recipes her children enjoy. Explore some of her recipes on her blog, Plant-Powered Kitchen.

The public library is a great resource for vegan and vegetarian recipes. The Hennepin County libraries list 400 entries under vegan cookbooks and I have read quite a few of these. I always find it interesting to read the introduction to these cookbooks and learn about the author’s personal path to a plant-based diet. I often read the Amazon reviews of a cookbook to guide me towards readers’ favorite recipes.

When I became serious about eating a plant-based diet I found that blogs were a great resource for inspiration and recipes. It’s challenging to keep up with what’s new out there, so google “best vegan blogs” every now and then to find what appeals to you. Here are some of my favorites:

• what the hell does a vegan eat anyway Marvelous holiday spreads to drool over!
• Post Punk Kitchen Isa has written a number of best selling cookbooks and she posts many recipes on this webpage.
• Vegan Dad gets my sentimental vote. I am so glad he is back after taking a break. Check out his archived recipes which are always winners.

Be sure to keep track of whether or not you liked a recipe so you will know what to cook next month. I rate each recipe 1 – 10 and also write down the date I tried it.

Next I hope to offer some simple rules I follow to ensure cooking success.

 

Answering the Perennial Question: “What Do You Eat?”

One of the most common questions I’m asked as a vegan, is “What do you eat?” Sometimes people are asking it from natural curiosity or because they would like to try it themselves; sometimes I think they’re asking because they think a plant-based diet would be terribly restrictive or boring and they think they couldn’t do it.

The truth is, we eat very well and you can too. I am constantly amazed at the tremendous variety of dishes that are possible with a plant-based diet. If you enjoy ethnic foods there is a treasure trove of great eating awaiting you. Indian, Thai, Vietnamese, etc. all have a rich plant-based traditional diet.

And thanks to the internet, there are hundreds of vegan blogs and websites providing countless creative and delicious recipes.

So where do you begin?

I recommend finding a recipe or two that you enjoy so much it can become a regular favorite on your menu rotation. For us, that’s Chickpea Cutlets (burgers). I always make multiple batches of these so I can freeze the extras for days when I don’t have much time to cook. Our young grandsons love them.

Staples on the monthly menu at our house include:

• Chickpea Cutlets
• Pasta and red sauce (with mock meatballs)
• Veggie burgers and oven roasted veggies
• Veggie lasagna
• Tex Mex Pinto Bean Stew
• Corn Chowder Quinoa Casserole
• Avocado Pinto Enchildas
• Blackbean soup
• French Cassoulet
• Veggie fajitas or tacos

You may want to start with recipes that you’re familiar with, but remove the meat. If meat is an important ingredient in the dish, consider replacing it with Gimme Lean™ or Boca’s Ground Crumbles™ two of the many plant-based meat substitutes on the market. This kind of meat replacement works well with lasagna, chili and casseroles.

Many favorite side dishes can be easily made with only plant-based ingredients:

• Baked beans (without the ham)
• Potato salad (skip the eggs)
• Mashed potatoes (made creamy with nut or soy milk)
• Gravy made from vegetable oil
• Slaws made with Veganaise™ or a simple vinaigrette
• Sweet potato fries

I hope I’ve provided some ideas to inspire you. I will share some of my favorite cookbooks and blogs next.

How our family switched to a plant-based diet

Although my interest in eating meat-free started after reading Francis Moore Lappe’s Diet for a Small Planet in the ‘70s, it wasn’t until two decades later that my husband and I started moving consciously toward a plant-based diet. Kurt suggested using meat as a condiment or seasoning, rather than as the main focus of a meal.

Then, while living with Kurt’s sister and her husband in 1994, we all ate vegetarian for six months by preparing simple vegetarian* recipes and eliminating the meat in dishes like white bean chili. I have found that over time my taste buds and body have come to prefer a more exclusively plant-based diet.

Today we enjoy eating mostly vegan** but I haven’t made a hard-and-fast rule that I can never eat a certain food. Some people might call me a vegan with occasional relapses. Some people refer to themselves as “mostly vegan,” such as Mark Bittman of The New York Times who eats plant-based foods before dinner. I prefer non-strict vegan.

 We always eat a plant-based diet at home but when we’re out, that’s when the non-strict part kicks in. Sometimes I’ll eat a piece of cheese pizza at a friend’s house. Occasionally I’ll eat baked goods that contain eggs when I’m away from home. And I still enjoy an infrequent taste of palak paneer or a DQ treat (although if I’m in my own part of the city I know that the Franklin Freeze in the Seward neighborhood offers vegan soft-serve ice cream).

Being non-strict simplifies things while you are learning to cook and eat a plant-based diet. Cheese pizza with veggies is a common menu option. Vegan “cheez,” on the other hand, is not common and is an acquired taste for many people. And while vegan food may be hard to find at many restaurants, it’s not hard to find vegetarian food away from home, even at chain restaurants like Subway or Chipotle.

Plus, friends and family seem to be able to more easily accommodate a diet that includes dairy and eggs. I usually offer to bring a dish to share when we eat at friends’ homes.

Find what works for you! (Just for fun, check out the Buzzfeed piece, Twelve Types of Vegans.)

In my next post I will share specific menu ideas, including my favorite cookbooks and blogs.

*Vegetarians eat dairy and eggs but do not eat meat or fish.

**Vegans do not eat any animal products. They eat grains, legumes, nuts and nut milks, fruit and vegetables as well as plant-based proteins such as tofu, tempeh and seitan

How To Eat Meat Free

What you eat affects the health of the planet as well as the health of your body. For this reason many people want to eliminate or reduce the animal products in their diet (first blog post). How to move to a plant-based diet is an individual decision and should reflect what works for you.

Some people prefer to make an immediate and total switch to a plant-based diet. They eat grains, legumes, nuts and nut milks, fruit and veggies as well as plant-based proteins such as tofu, tempeh and seitan. Many also eat meat substitutes, such as tofu hot dogs, veggie burgers and plant-based chicken and beef tenders. Gardein, Beyond Meat and Nate’s Meatless Meatballs are some brands.

It’s OK (and maybe even best) to start gradually

Others find that a more gradual change is easier. Some studies show people are more likely to stick with the change if they start gradually. If this plan sounds appealing, you may wish to keep dairy and eggs in your diet to start with, or even include fish.

No matter how you change, every time you choose a plant-based meal – whether it is once a week or once a day – you are reducing your carbon footprint and making a healthier choice for your body and the planet.

Americans tend to consume about twice as much protein as they need. Excess protein is eliminated in urine. A varied plant-based diet has plenty of protein. We will explore this more in a later post.

Complete (strict) vegans usually take a B12 vitamin supplement since B12 is not available in plants. So if you are making a total switch to a plant-based diet be sure to take this supplement. I am not a dietician. I recommend Vegan for Life by Nutritionists Jack Norris, RD, and Virginia Messina, MPH, RD. and their website, the Vegan R.D.

In the next post I will explain how our family made the switch. In the meantime, the following two books have specific plans and many suggestions to help people transition to a plant-based diet. Included are some very good recipes.

• 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health (Dr. Neal Barnard)

• The Engine 2 Diet by triathlete and Texas firefighter Rip Esselstyn (his father did the landmark research linking a meat-based diet to heart disease).

Check out One Green Planet, a website with some great recipes.

Finally, here is a simple but tasty recipe for a busy night; it takes less time to make than driving somewhere for fast food. It is modified from a recipe I found on the back of a box of instant brown rice some years ago.

Black Beans and Picante Rice (serves 2 – 4)

1 chopped onion (about ¾ C)

1 T canola oil

1 can (14 ½ oz) stewed tomatoes

1 can (16 oz.) black beans, undrained

½ – 1 t dried oregano leaves

½ t garlic powder

1 ½ C instant brown rice

1 C picante sauce – mild or medium

Saute onion in hot oil in saucepan until softened. Add undrained beans, tomatoes, oregano and garlic powder. Bring to boil and stir in rice. Return to boil; reduce heat and cover. Simmer 5 minutes. Remove from heat and let stand 5 minute. Top with picante sauce. Recipe may be doubled.

Cut your greenhouse gas production in half with one simple change -A plant based diet!

Here’s an eye opener: while emissions from vehicles account for 13% of all greenhouse gas emissions, industrial farming is responsible for 18%, according to a report by the Food and Agriculture Organization of the United Nations.

Yes, you read that correctly: your diet has a bigger impact on greenhouse gas production than the car you drive!

The fact is, cattle and other domestic livestock produce large amounts of methane when they digest their food. Methane is also produced by excrement stored in tanks or lagoons. Methane is the second most common greenhouse gas and much more potent than carbon. (EPA Overview of Methane Gases).

Simply by switching to a mostly plant-based diet, you can cut in half the impact you have on the atmosphere.

Professional Ironman triathlete Brendan Brazier has calculated that by eating a “plant based whole foods diet” for one day you would conserve the equivalent in emissions of 37 miles of driving. (Brazier, Brendan (2011) Thrive Foods, Cambridge, MA: Da Capo, 87 -91.)   One day eating a plant based diet = 37 miles not driven!

Greenhouse gas emissions aren’t the only problem associated with consuming a meat-rich diet. An article by Worldwatch Institute details how meat production and consumption:

• Consumes huge amounts of fresh water: Scientists are starting to talk about Peak Water. The animals we raise for meat consume a lot of water — 2,464 gallons for one pound of California beef.
• Becomes a major pollutant: Excrement from animals is overwhelming the environment near and downstream from large farms. Excess nitrogen from waste is killing off marine life in rivers.
• Consumes huge amounts of energy: Petroleum-based fertilizers are used to grow massive amounts of feed grain, which is now the most common diet for cattle, not grassy pasture. Oil is also needed to ship meat to the store, to refrigerate it and then to cook it.
• Contributes to deforestation and the loss of grasslands, as more and more land is used to produce food for animals, which in turn …
• Contributes to a loss of biodiversity among animals and plants that once lived in those forests and grasslands, which in turn…
• Increases the rate of extinction

Our family has gradually made the switch to a plant-based diet over the past 15 years. In my next post, I’ll talk about how we did it and in upcoming posts I’ll show you how you can do it too.