Abundant and delicious food, whether you call it vegan or plant-based
If you’re looking to fill your life with an abundance of fruits, vegetables, grains and legumes, the first thing you need to get right is the terminology. “Plant-based” has largely replaced “vegan” for defining a way of eating that does without meat, fish, dairy and eggs.
The revolution has begun and it’s all about a cool, hyphenated word, robust health, delicious food and having a good time without getting in anybody else’s face about it.
Why the new language? Didn’t we all used to know a vegan who was super annoying? And kept reminding everybody about it? And maybe not exactly healthy looking? Well, that’s why.
Plant-based eating not only sounds better, it doesn’t have the hard-core vegan stigma attached to it. For instance, some vegans argue that honey is an animal product so you shouldn’t eat honey. Plant-based eaters are too busy eating delicious food to argue. If you think you’re hurting bees and don’t want to eat honey, have maple syrup or stevia. End of argument.
Plant-based eating is basically vegetarian without the butter and eggs, which sounds impossibly daunting if you’re an experienced baker, because we all learned that butter and eggs are magic. They are always in cookies and cakes and whatever they do in there makes everything moist and rich and delicious. Those flaky croissants? They’re all about layers and layers of butter.
The good news is it can be a full-time way of eating that can make you healthier than you’ve ever been, or it can be a part-time or every-so-often pursuit for the nutritionally curious. For the purposes of clarity and consistency, I use “plant-based” and “vegan” interchangeably.
While devoted plant-based eaters avoid omelets, grilled cheese sandwiches, braised short ribs and thick-cut porterhouse steaks, there’s no law that says you absolutely have to all the time.
That said, there are many compelling reasons for making plant-based eating a more significant part of your life. Studies show you could live longer, be significantly leaner, have more energy and limit the risk of heart disease and many kinds of cancers. And if you want to get political about it, vegan/plant-based means you’re being kind to the animals and the environment, and you’re largely stepping away from the kind of consumerism that brought us factory farms and all of their consequences.
“Most deaths in the United States are preventable, and they are related to what we eat,” writes Dr. Michael Greger, a physician and plant-based advocate, in his new book “How Not To Die,” (Flatiron, $27.99, 562 pages) “Our diet is the number-one cause of premature death and the number-one cause of disability.”
Not everything about going plant-based is about trying to live forever. The food can often be delicious. And there has never been more abundant resources for terrific plant-based recipes and advice, whether you’re consulting books, magazines, websites or apps.
Books used to research this story include: “Food52 Vegan” by Gena Hamshaw; “Minimalist Baker’s Everday Cooking” by Dana Schultz; “Engine 2 Diet” by Rip Esselstyn; “Vegan Under Pressure” by Jill Nussinow; “Chef Del’s Better Than Vegan” by Del Sroufe; the phone app and website by Forks Over Knives; and the websites NutritionFacts.org. and the amusingly profane ThugKitchen.com.
Plant-based/vegan recipe books come in many forms. Some emphasize health and nutrition, sometimes at the expense of flavor and convenience; others tout variety and deliciousness, occasionally at the expense of health and nutrition. The right answer for you will come only after a good bit of trial and error.
Along the way, you are sure to encounter surprises. The Forks Over Knives Rainbow Burger is better than any veggie burger you’ll have at a restaurant; Thug Kitchen’s Spaghetti and Bean Balls and Spiced Apple Waffles are superb, and the best chocolate chip cookies you’ll ever taste are made without eggs and butter.
The recipes from “Minimalist Baker’s Everyday Cooking” straddle the line between healthful and tasty, and the book is thoughtfully organized and easy to use, including a quick and helpful rundown on how to make everyday items such as a flax egg, almond milk, vegan Parmesan and easy vegan barbecue sauce. That flax egg (a small amount of ground flax steeped in warm water) has its own magical properties in baking and replaces eggs in treats such as cakes and brownies without a hitch.
The book’s recipes themselves are creative, varied and, well, doable. I’ve already started taking the peanut butter cup puffed rice bars with me for a quick energy snack on long bike rides, replacing the overly processed store-bought energy bars. And the main dishes can usually be cooked start to finish in 30 minutes or less. If you don’t think you have that kind of time, consider this: If you become a plant-based eater, you just might live to 150, so what’s the rush?
Blair Anthony Robertson: 916-321-1099, @Blarob
Thai quinoa meatballs
Prep time: 20 minutes
Cook time: 50 minutes
Serves 4 (yields 23–25 meatballs)
10 ingredients or less. Gluten-free. These “meatballs” are jam–packed with Thai-inspired flavors and come in a bite–size portion. Serve atop carrot noodles with peanut sauce for a hearty meal that’s bursting with flavor.
Reprinted from “Minimalist Baker’s “Everyday Cooking” by arrangement with Avery Books.
One 15-ounce (425 grams) can chickpeas, thoroughly rinsed, drained and patted dry
1/2 cup (92 g) cooked quinoa (see note below)
1/4 cup (55 g) organic brown sugar (or substitute coconut sugar)
2 tablespoons (32 g) salted peanut butter
2 to 3 tablespoons (30-45 milliliter) tamari or soy sauce (if gluten-free, use tamari)
1/4 cup (15 g) finely chopped fresh cilantro, plus more for serving
1/4 cup (38 g) finely diced green onion
1 teaspoon chili garlic sauce
3/4 to 1 cup (105-140 g) roasted salted peanuts, crushed, plus more for coating and texture
For serving (optional):
6 to 8 whole carrots (366 g), peeled and ribboned or thinly sliced
Peanut sauce
Chili garlic sauce
Fresh cilantro, chopped
Lime juice
Preheat the oven to 350 degrees. Arrange the chickpeas on a foil- or parchment-lined rimmed baking sheet. Bake for 12–13 minutes to dehydrate, then set aside. Keep the oven at 350 degrees.
Add the baked chickpeas to the bowl of a food processor or blender. Mix/pulse on low to pulverize. Alternatively, mash with a fork.
Add the chickpea mixture and remaining ingredients to a medium bowl. Stir/mix to combine. Taste and adjust the seasonings as needed. Add more crushed peanuts if too wet (bread crumbs work well here, too). 1 cup (about 140 grams) can be the perfect amount. This will depend on how wet your quinoa and peanut butter are.
Scoop out amounts of dough slightly larger than 1 tablespoon. Gently roll into balls. Roll in additional crushed peanuts to coat.
Spray the foil-lined baking sheet used earlier with nonstick spray. Add the meatballs. Bake for 15 minutes, then gently turn/flip to ensure even cooking. Bake for another 10-15 minutes, or to desired doneness. The longer the meatballs cook, the firmer they will get. Once they cool a little, they firm up even more.
While baking, prepare any additional serving items. To cook the carrots, bring a pot of water to a boil, add the ribboned carrots, and cook for 2-3 minutes or until just tender. Strain and set aside.
Serve the meatballs over carrot noodles with peanut sauce, chili garlic sauce, fresh cilantro, and lime juice.
Leftovers will keep covered in the refrigerator for 2–3 days, though best when fresh. Reheat in a 350-degree oven until warmed through.
Notes: Cook quinoa in vegetable broth for extra flavor.
To freeze, arrange the uncooked meatballs on a parchment-lined baking sheet and freeze until firm. Transfer to a freezer-safe container or bag and freeze for up to 1 month. To cook, place on a foil-lined baking sheet and spritz with oil to encourage browning. Bake for 20–30 minutes in a 350-degree oven, or until warmed through, gently tossing/flipping at the halfway point to ensure even cooking.
Butternut squash garlic mac ’n’ cheese
Prep time: 10 minutes
Cook time: 20 minutes
Serves 2 as entree, 4 as side
If you are a serious mac ’n’ cheese fan, this is the recipe for you. Butternut squash adds a vibrant orange hue and a creamy base, while nutritional yeast packs in tons of cheesy flavor. It’s also gluten-free when using gluten-free pasta, which I have found to be so rich in protein, this is easily a meal in itself!
Reprinted from “Minimalist Baker’s Everyday Cooking” by arrangement with Avery Books.
Sea salt, to taste
8 ounces (227 g) gluten-free quinoa fusilli pasta (or whole-wheat pasta)
2 cups (280 g) cubed butternut squash (see note below)
2 tablespoons (30 milliliters) grape seed oil or avocado oil
Black pepper, to taste
4 cloves garlic (2 tablespoons or 12 g), minced
3/4 cup (180 ml) unsweetened plain almond milk or DIY almond milk
3 tablespoons (45 ml) vegetable broth
3 to 4 tablespoons (9-12 g) nutritional yeast, plus more to taste
1/4 teaspoon chili garlic sauce or hot sauce (optional)
For serving (optional):
Vegan Parmesan
Fresh parsley
Minced red pepper flakes
Preheat the oven to 400 degrees. Bring a large pot of water to a boil over high heat and salt liberally. Add the pasta and cook according to the package instructions, drain, and set aside. Cover with a towel to keep warm.
While the pasta is cooking, add the butternut squash to foil-lined rimmed baking sheet. Drizzle with 1 tablespoon (15 ml) grapeseed oil and sprinkle with a healthy pinch each of salt and pepper. Toss to coat.
Bake for 12-14 minutes, or until fork tender. Remove from the oven and add to the bowl of a high-speed blender or food processor. Set aside.
Heat the same saucepan used earlier to cook the pasta over medium heat. Once hot, add the remaining 1 tablespoon (15 ml) of grapeseed oil and the garlic. Sauté for 2 minutes or until fragrant. Stir frequently.
Add the garlic to the blender or processor with the butternut squash. Add another healthy pinch of salt and pepper, almond milk, broth and nutritional yeast. Blend until creamy and smooth. The sauce should be thick but pourable, so add more broth or almond milk to thin if necessary. Taste and adjust the flavor as needed, adding more nutritional yeast for cheesiness, or a bit of chili garlic sauce or hot sauce for heat (optional).
Add the mixture back to the saucepan. Bring to a low simmer over medium-low heat. Cook to heat/thicken for 5 minutes, stirring frequently.
Add the cooked, drained pasta to the sauce and toss to coat. Serve immediately with vegan Parmesan, red pepper flakes, and fresh parsley (optional).
Leftovers will keep covered in the refrigerator for 2–3 days, though best when fresh.
Notes: The best way to cube butternut squash is to start with a large, very sharp knife, cutting off the top and bottom portions. Then cut in half where the small, cylinder shape and round, bulb shape meet. Use a knife to carefully remove the skin. Then remove any seeds with a spoon. Cut into small cubes and proceed with the recipe as directed.
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Pizza burgers
Prep time: 10 minutes
Cook time: 20 minutes
Serves 4
Note: To make your own pizza sauce, add 1 cup (245 grams) tomato sauce to a small saucepan over medium heat. Season with 1 teaspoon each dried oregano, dried basil, dried garlic, sweetener of your choice, and a healthy pinch each of salt and pepper. Whisk to combine. Taste and adjust the seasonings as needed. Serve warm.
Reprinted from “Minimalist Baker’s Everyday Cooking” by arrangement with Avery Books.
2 shallots (4 tablespoons or 40 grams), minced
3 cloves garlic ( 1 1/2 tablespoons or 9 g), minced
4 tablespoons (60 milliliters) olive oil or grape seed oil, plus more as needed
One 15-ounce (425 g) can chickpeas, rinsed and drained
1/4 cup (20 g) vegan Parmesan, plus more for serving
2 teaspoons Italian seasonings (or 1 teaspoon each dried basil and oregano)
1/4 cup (15 g) fresh parsley, finely chopped
1 cup (74 g) vegan friendly bread crumbs, plus more for coating
3 tablespoons (47 g) marinara sauce (or pizza sauce), plus more for topping (see note above)
1/4 teaspoon each sea salt and black pepper
For serving:
1 cup (250 g) marinara or pizza sauce (see note above)
4 ciabatta buns, toasted
Fresh parsley
Red onion
Heat a large skillet over medium heat. Once hot, sauté shallots and garlic in 1 tablespoon (15 milliliters) olive oil until soft and translucent, 3-4 minutes, stirring frequently.
Add the cooked garlic and shallot directly to a medium bowl. Add the chickpeas and use a fork or pastry cutter to mash/mix. The mixture should be dough-like with only a few whole beans remaining.
Add 2 tablespoons (30 ml) olive oil, the vegan Parmesan, Italian seasonings, parsley, bread crumbs, marinara, salt and pepper. Stir to combine. A moldable “dough” should form. Add more olive oil if it’s too dry, or more bread crumbs or vegan Parmesan if too wet. Taste and adjust the seasonings as needed.
Heat the same skillet used earlier over medium heat.
Divide the mixture into 4 even patties. To help form them, line a 1/2-cup measuring cup with plastic wrap and scoop out 1/2-cup amounts. Press to pack, then lift them out and slightly flatten them with your hands. Alternatively, form into 1-inch-thick patties with your hands.
Gently coat the burgers with additional bread crumbs and vegan Parmesan cheese on both sides for more flavor and texture (optional). Handle gently as they can be fragile.
Add enough oil to form a thin layer on the bottom of hot skillet (around 1 tablespoon or 30 ml), then add the coated burgers. Brown for about 5 minutes on each side, reducing the heat if the burgers get too brown.
Serve the burgers as is, or pop them on a baking sheet and bake in a 375-degree oven for an additional 10-20 minutes to dry/crisp them up.
In the meantime, warm 1 cup (250 g) marinara sauce, toast the ciabatta buns, and prep the parsley and onion.
To serve, lay down parsley on the bottom half of a bun, top with a burger, onion, marinara sauce, and additional vegan Parmesan.
Leftover burgers will keep in the refrigerator for 3-4 days, though best when fresh. Reheat in a 350-degree oven for 20 minutes, or until warmed through.
This story was originally published May 31, 2016 at 10:00 AM with the headline "Abundant and delicious food, whether you call it vegan or plant-based."