Recently, I met with a friend who is looking for answers to becoming plant based…yesterday. Her husband had a scan and some abdominal issues were found that have them concerned. His dad recently passed away from pancreatic cancer and after learning that cancer, and many of the other top 10 diseases can be prevented and reversed, he decided plant based is the way to go.
My friend also shared with me that she had had a personal epiphany one day when watching some aging family members play with her children. She said she wants so much more when she is with her grandchildren one day. She wants to be around to see her grandkids get married. And, do so in a vibrant, healthy, non drug induced state. I am so excited for their decision to try on this plant based living and know with 100% certainty it will have a substantially positive effect on their lives.
When you are at the crossroads of making a huge change, from a regular diet that includes meat, dairy and eggs, to a WFPB (Whole Food Plant Based) diet, it can be daunting!
I made my transition gradually so it was likely easier for me. Looking back though, I wish I would have jumped in with both feet 10 years ago. I went vegetarian initially in 2008, then the more I read, the more I weaned myself off of eggs and cheese until in June 2016 when I went completely plant based.
Over the next few blog posts, I want to share my friend’s biggest questions with you. I get asked these questions often and I know there are a lot of people wondering the same things. I hope my answers to these questions will help you!
Question #1.
“I find it really tough to come up with ideas for dinner and often it seems like it will be another ‘stir fry’ night! What are some other easy ideas?”
Answer:
~ My suggestion would be to take your favourite current recipes and find a way to make them plant-based. Sub out the meat in Bolognese sauce for instance, for a “ground round” substitute you will find in your grocery store. Make sure the brand you buy is either organic or non-GMO. Most of these products are made with soy or wheat proteins. No, this is not ideal, but it’s a start. Maybe next time, use half “ground round” and half super finely diced mushrooms. Just fry it all up with some finely chopped onions, garlic, spices, tomato sauce, chopped veggies and whatever else you would use. If you have picky kids, dice finely;). A fabulous product I like to use in place of “ground round” is by Big Mountain Foods, called Cauli Crumble. It is just veggies, diced finely with spices. I have found it locally at Urban Fare in the produce section. Here is a photo and the ingredient list:
Ingredients: Legumes, Organic Chia Seeds, Portabella Mushrooms, White Mushrooms, Rice Flour, Hemp Seeds, Sun dried Tomato, Arugula, Pea Fiber, Vegetable Fiber, Black Pepper, Onion, Garlic, Sea Salt, Coconut Oil, Less than 20% of: Potato Flakes, Natural Flavour, Yeast Extract.
All in all, minus the Natural Flavour, these are some pretty great ingredients. One serving has 48% of the daily fibre requirement. That is huge!
~ As a kids growing up, my favourite recipe was “Stack a Dinner” – my mom’s creation. I always tell people to try this when they don’t know what to make. You will find the recipe on my blog. Here is a quick link to it here. This is a definite winner. I have yet to meet anyone who didn’t like it. It’s filling and comforting.
~ This Cauli Crumble also works well for soft or hard tacos. Just add a little taco seasoning, garlic, some black beans from a can if you like, cook it up, top with tomatoes, avocado, salsa, lettuce, sprouts, nutritional yeast, daiya cheese if you like it. Voila!! My kids love this.
~ Make pasta and enjoy it!! Just buy a variety with fibre! Ancient grain, buckwheat, Kamut, Whole wheat, flax, brown rice, the list goes on… There are so many options out there that are not made with “enriched” flour. Enriched sounds great, but it’s not. It means that it was made from a grain that has been stripped of its exterior hull and germ and then once it has been processed it is re-injected so to speak with important vitamins and minerals… Why not just keep it whole in the first place! Find an organic tomato or dairy free pesto sauce that you enjoy, lump on the veggies, mushrooms, onion and garlic, some spices and enjoy! Complex carbohydrates such as whole grain pastas and vegetables are not the enemy. Don’t let anyone tell you that! Here is a link to a three and a half minute video on that topic. Stick to the science of nutrition, not what companies are trying to sell you.
~ Beans are the easiest possible addition of protein and fibre to any meal. Open a can of beans and add them to a hearty salad or wrap them with some avocado and tomatoes into a tortilla wrap.
~ Then there is pizza! Buy some whole wheat pizza crust, some pesto or red sauce for the base and load on your favourite vegetables, some nutritional yeast, garlic sauce and vegan cheese if you like.
~ Another great easy meal is Chili on a Bun! It’s easy to make and is full of fibre and protein. Here is a link to my recipe for Beluga Lentil Chili. It can be ready in about 30 minutes and is comforting and filling. My kids love to have it on a bun or dip bread into it.
~ How about a Greek meal of falafel wrap with hummus, tomatoes, cucumber, lettuce and red onion, wrapped in a whole wheat pita?
~ Bowls of any sort are great to try out. Easy recipe are right here for a Glory Bowl and a Power Bowl. These are simple and the sauces can be used as salad dressing or as a topping for roasted veggies later!
Question #2
“I am a mom of three, I don’t have a lot of time to make fancy meals from scratch. Is it okay if I buy some food premade or am I defeating the purpose then?”
Answer:
Of course you should supplement with ready made foods! If not being able to make it forces you to revert back to the standard North American diet, buy, buy, buy! I would suggest going to a local health food grocery store such as Nature’s Fare or Choices and finding the “meat” portion of your meal as this is usually what we struggle to recreate. Buy some Vegan lasagna, faux sausage, falafels, pakoras, rice and beans, sweet potato salads, bean salads, chili, vegan pizza you can add veggies to. Buy whatever you need to start your meal then add a hearty green salad and steamed veggies to it. That’s all you need! You are done!
There are so many great foods out there you may have never tried. Experiment with:
-mushrooms
-tofu
-falafel (made from chickpeas)
-jackfruit (a fruit that has been cooked up and has the texture of roast beef and a much better flavour-usually found near the mushrooms) You can cook this up with some bar-b-que sauce and make pulled ‘pork’ sandwiches.
-seitan (wheat protein and healthy for 99% of us, only not for those who have celiac or gluten sensitivities)
-tempeh (Fermented soybeans)
-edamame beans – soybeans that can be bought in the shell or unshelled. Kids love them, just steam them and add some salt for a great snack, or as the main protein for a meal
Keep it simple. Do yourself a favour and buy the “Oh She Glows” cookbook(s). Try the easiest recipes first. She doesn’t disappoint!
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