One of our vegan readers asked for easy ways to help her with her vegan diet. We thought we’d oblige, and found these great tips from Shape.
Vegan meals have been linked to a boost in calorie burning. That may be one reason why an Oxford University study of nearly 38,000 adults found that meat-eaters had the highest BMIs for their ages and vegans the lowest, with vegetarians and semi-vegetarians in between.
Weight control aside, there’s a lot of buzz about veganism, but even if you aren’t interested in giving up meat, fish, and dairy completely, eating plant-based meals more often can definitely benefit your health and waistline. Trouble is a lot of people don’t know where to start. Here are three simple tricks for transforming omnivore dishes into veggie delights – without using processed faux meats and cheeses:
Replace meat with beans or lentils
In nearly any dish – from tacos and fajitas to stuffed peppers, pasta dishes, soups and stir-frys – you can simply replace 85g of meat, poultry or seafood with a half-cup of beans or lentils. These hearty replacements provide protein, minerals, and bonus fiber, and that satisfaction factor that keeps you fuller longer and delays the return of hunger. Great options include black bean tacos, veggie chili with kidney beans, veggies sautéed in extra-virgin olive oil tossed with whole-grain pasta and cannellini beans, lentils tossed with pesto served with sautéed veggies and whole grain cous cous, soups made with vegetable or tomato broth, veggies, barley and fava beans, and edamame stir-fry over brown or wild rice.
Swap eggs for tofu
Tofu scramble is one of my favorite weekend breakfast meals, because it’s filling and fast. Just sautée veggies of your choice (I love fresh spinach, onions, red bell peppers and mushrooms) in extra-virgin olive oil with garlic until tender, then add extra-firm organic tofu (cut into 2.5cm cubes or crumbled) to heat through. Serve with whole-grain toast and avocado, or whole corn tortillas, pico de gallo and guacamole. It’s also fantastic with curry seasoning and roasted red potatoes. Sliced extra-firm tofu also makes a terrific replacement for an egg in a breakfast sandwich, and when crumbled it’s a perfect alternative to hard-boiled eggs in egg salad made with mustard-y vegan mayo.
Trade dairy for ‘creamy’ plants
My husband is a huge, huge fan of cheese. I’m sure he’ll never give it up, but since we met, he has expanded his food horizons (and lost 22kgs), and he now truly enjoys dairy-free items such as ice cream made from coconut milk, and creamy dressing made from tahini. In the right combinations, ingredients like roasted and mashed cauliflower, pureed nuts and seeds, avocado, silken tofu, and coconut can mimic the rich flavor and velvety texture of dairy products. I completed a vegan, organic culinary program several years ago, and I was blown away by how just how creative you can get with plant-based foods and how satisfying they can be.
Are you vegan, vegetarian, part-time plant-based eater or hardcore carnivore? Share your thoughts…
Written by Cynthia Sass, this article originally appeared on Shape.com.
Image: Zoon Team/Shutterstock.com
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33 Responses
I love meat but would love to try some of these tips.
Yooo Angelisha??!!!
Thanks for the great tips
Thanks for the article, but I want both thevergies and meat in my food.
Nice article!!!
Chickpea burger/sandwiches_
A number of nourishing ingredients mingle in this baked vegan burger. Though it’s tasty enough to be eaten plain as a side dish, it’s makes a great sandwich as well. Either way, try it with Quick Tartar Sauce, whose recipe follows.
Makes: 8
1 tablespoon olive oil
1 medium onion, minced
1 medium carrot, thinly sliced
1 large celery stalk, strings removed and diced
16-ounce can chickpeas, drained and rinsed
1/4 cup wheat germ or quinoa flakes
2 tablespoons whole wheat or other whole grain flour,
or garbanzo flour
2 teaspoons salt-free seasoning blend
1/2 teaspoon curry powder
1/2 teaspoon ground cumin
1/4 cup vegan mayonnaise
Juice of 1/2 lemon
Salt and freshly ground pepper to taste
Preheat the oven to 350 degrees.
Heat the oil in a medium-size skillet. Add the onion and sauté over medium heat until translucent. Add the carrot and celery and sauté until all the vegetables are tender and golden.
Combine the vegetable mixture with the remaining ingredients in a food processor. Pulse on and off until the mixture is evenly and finely chopped, but don’t puree.
Drop by heaping 1/4 cup portions onto an oiled nonstick baking sheet (or better yet, a baking sheet lined with baking parchment) and flatten gently. Bake for 30 minutes, flipping each burger after 20 minutes. Serve on bread or rolls or on their own; either way, they’re made even more delicious with Quick Tartar Sauce, following.
____________
QUICK TARTAR SAUCE
Makes about 2/3 cup
1/2 cup vegan mayonnaise
1 tablespoon sweet pickle relish
1 to 2 teaspoons prepared mustard, or to taste
Combine all the ingredients in a small bowl and stir together until well blended.
Black beans, diced mango, and avocado taste heavenly together in this delicious salad. Fresh, perfectly ripe mangos are best, of course, but they’re not always in season and occasionally unreliable. Once in a while I like to take the guesswork out of mangos and use canned (organic), which is akin to using canned pineapple—you know exactly what you’re going to get.
Serves: 6
One 15- to 16-ounce can black beans, drained and rinsed
1 medium avocado, cut into 1/2-inch dice
1 medium mango (or one 15- to 16-ounce can, drained), cut into 1/2 inch dice
1 medium red bell pepper, cut into 1/2-inch dice
2 scallions, thinly sliced
2 tablespoons extra-virgin olive oil
2 tablespoons lime juice
Minced fresh cilantro to taste, optional
Salt and freshly ground pepper to taste
Mixed baby greens
Combine all the ingredients in a serving container. Stir together and serve on a bed of mixed baby greens.
YELLOW SPLIT PEA-COCONUT SOUP
Dishes in southern India frequently include the use of coconut. You can enjoy this soup recipe on its own or serve it as a South Indian “sambar” or “kootu” over rice.
Serves: 4
1 cup yellow split peas
4 cups water
¼ cup coconut oil
1 teaspoon turmeric
½ teaspoon ground ginger
½ teaspoon cumin seeds
1 medium onion, chopped
1 tablespoon chopped fresh garlic
½ cup grated coconut
Simmer the split peas in the water until soft and breaking apart, about 45 minutes.
Heat the coconut oil in a separate medium sauté pan, and add the turmeric, ginger, and cumin seeds, stirring until the seeds just begin to pop. Turn the heat down to low and sauté the chopped onion and garlic until lightly brown. Toss in the grated coconut and combine.
Add the sautéed mixture to the split peas, bring to a simmer, and serve.
GOLDEN CURRIED PEA OR RED LENTIL SOUP
Serves: 8 or more
2 tablespoons olive oil
1 cup finely chopped onion
2 medium carrots, peeled and diced
2 to 3 cloves garlic, crushed or minced
8 cups water
1 pound dried yellow split peas or red lentils, rinsed
1/3 cup raw brown rice or barley, rinsed
2 bay leaves
1 tablespoon good-quality curry powder, more or less to taste
1/2 teaspoon turmeric
1 teaspoon grated fresh ginger
Pinch of nutmeg
Salt and freshly ground pepper to taste
Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until golden.
Add all the remaining ingredients except the salt and pepper. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the peas are mushy, about 1 1/2 hours, stirring occasionally.
When the peas are done, adjust the consistency with more water as needed, then season with salt and pepper. Discard the bay leaves and serve. This soup thickens considerably as it stands; thin with additional water as needed and adjust the seasonings.
Yummy Taco Salad
Incorporating all the lively flavors of tacos, this tasty salad is quick and easy to prepare, and is a great choice when you’d like a hearty main-dish salad.
Serves: 4 to 6
4 to 6 corn tortillas, allowing 1 per serving
2 medium firm ripe tomatoes, diced
1 large green bell or red bell pepper, cut into short strips
1 small avocado, diced
1/2 cup black olives, chopped
1 cup grated vegan cheddar cheese
15- to 16-ounce can pinto or black beans, drained and rinsed
Mixed baby greens or dark green lettuce, torn, as needed
Dressing:
1/3 cup tomato sauce or good-quality ketchup
1 tablespoon olive oil
2 tablespoons lime juice, or more, to taste
1/2 teaspoon chili powder
1/2 teaspoon dried oregano
1/4 teaspoon salt
Freshly ground pepper to taste
Cut the tortillas into strips about 1/2 by 2 inches long. Heat a large skillet and toast the tortilla strips over medium heat, stirring frequently, until they are dry and crisp. Set aside to cool.
Combine the remaining salad ingredients in a serving bowl. Use greens or lettuce as needed, according to the number of servings needed.
Combine the dressing ingredients in a small bowl and stir together until well blended. Pour over the salad, toss well, and distribute to individual serving bowls. Divide the tortilla strips among each serving, scattering them over the top of the salad as a garnish.
Note: For a shortcut, simply use good-quality stone-ground tortilla chips, crumbled, in place of the tortilla strips.