17 minute read
MEATLESS MAKEOVER
Meatless Makeover A Plant-Based Spin on Classic Dishes
by April Thompson W hen contemplating a shift toward a plant-based diet, some may prematurely mourn the loss of their favorite meaty classics. Luckily, enterprising vegan chefs have experimented with flavors and textures that will lure almost any palate into loving a plant-based version of their favorite dishes without resorting to processed foods.
“Plant-based versions of classic dishes offer all the nutritional benefits of plants without the cholesterol and saturated fats from animal products,” says chef and author Marly McMillen-Beelman. “You don’t have to abandon all your favorite foods to become vegan—just veganize them.”
The Kansas City chef makes carrot “dogs”, for example, by roasting carrots in a savory mix of tamari, agave, miso, paprika and garlic for a cookout-worthy treat. McMillen-Beelman’s cookbook The Everything Vegan Meal Prep Cookbook also offers many bean- and legume-based versions of classic sandwiches, like a vegan “Big Mac” with quinoa and pinto beans; a burger made from oats, black beans and pecans; meatballs from tofu and lentils; and a chicken salad based on tempeh, a fermented, soy-based, high-protein product with a nutty flavor.
“A lot of people like using tempeh, tofu or jackfruit for a meaty texture. It needs to be well seasoned, but so does meat,” suggests Ocean Robbins, author of The 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World. “To mimic cheese, some combination of nuts and nutritional yeast, cultured nut cheeses or plant-based milks works nicely.”
McMillen-Beelman likes using jackfruit for a “pulled pork” sandwich or taco, the tropical fruit being packed with vitamin C, protein, calcium, potassium and iron. Her slow-cooked version leans on whole-food ingredients, including pear and cranberries, to add natural sweetness and phytonutrients. “I use canned jackfruit because it’s much easier to find and cook with than the expensive jumbo whole fruit,” she says.
Ben Pook, the London co-author with Roxy Pope of So Vegan in 5, says mushrooms lend substance and umami flavor to vegan dishes such as a mushroom, sage and onion Wellington as a
Vegan food doesn’t need to be expensive, boring or complicated. ~Ben Pook substitute for the classic beef Wellington. “We use portobello mushrooms for their meaty texture, which we surround with a sage and onion stuffing—all wrapped in vegan puff pastry to create a centerpiece worthy of any dinner party,” says Pook, whose cookbook features dozens of plant-based recipes that contain only five ingredients each, such as a broccoli alfredo with cashews, broccolini, tagliatelle pasta, nutritional yeast and garlic.
Nuts can also work wonders in a vegetarian dish, such as Pook and Pope’s walnut meat tacos, which blend toasted walnuts together with spices like cumin, paprika, garlic and chili powder to create a mince-like texture built into a taco with toppings galore.
Many classic dishes can also be adapted by simply leaving out the meat and letting the spices, herbs and vegetables shine through; for example, in a vegan shepherd’s pie, go with penne pasta with red sauce or a garlicky pesto with extra nuts, greens and olive oil in lieu of cheese.
Sweet tooth cravings can be satisfied with healthy, plant-based versions of classic desserts, substituting aquafaba (the starchy liquid left over from canned beans) instead of frothy egg whites, or olive oil or avocado for butter.
Nut butters can also add a touch of richness to a dish, whether sweet or savory. “I love making a peanut coconut milk curry soup with onions, mushrooms and bok choy, with peanut butter, lime juice and soy sauce blended into the coconut milk for a luxurious flavor and texture. It’s great over potatoes, quinoa or rice,” says Robbins. “Vegan food doesn’t need to be expensive, boring or complicated,” Pook says. “There really are endless possibilities when it comes to cooking with plants, so don’t be afraid to experiment and create your own twist.”
Connect with Washington, D.C.-based freelance writer April Thompson at AprilWrites.com.
Magical Meatless Meals with the remaining dry ingredients and a pinch of salt and pepper. Use a spoon to mix everything together, then set aside.
Combine the plant-based milk and apple cider vinegar in a separate bowl. Let sit for a minute or two until the milk curdles and turns into a “buttermilk”. Then add the hot sauce and mix everything together until the ingredients are well combined. Set aside.
Meanwhile, add the flour to a small plate and set aside. Press the tofu if required. (Extra-firm tofu contains very little moisture, so this step isn’t always necessary.) Then slice the block in half and break the tofu into bite-sized pieces with hands.
Vegan Popcorn ‘Chicken’
Yields: 4 to 6 servings
10.5 oz extra-firm tofu Sea salt and pepper ½ cup flour Vegetable oil
Dry ingredients: 3.5 oz paprika-flavored chips 4 Tbsp flour 2 tsp dried oregano 1 tsp smoked paprika ½ tsp onion powder ½ tsp garlic powder Season the tofu on both sides with salt and pepper; dip tofu into the flour, followed by the milk mixture, then the crisp mixture. Repeat until all the tofu pieces have been coated.
Add the vegetable oil to a pan until it’s ¼-inch deep. Tip: Use a wok to reduce the amount of oil needed. Heat the oil on medium-high. Drop a tiny amount of the dry mixture; if it starts sizzling as soon as it hits the oil, it’s ready.
Carefully add half a dozen or so tofu pieces to the hot oil and fry for about 2 minutes on each side or until the tofu begins to brown and is extra crispy. It’s important to not overcrowd the pan, as it can lower the temperature of the oil.
Wet ingredients: ½ cup plant-based milk ½ Tbsp apple cider vinegar 2 Tbsp hot sauce
To serve: Tomato ketchup Vegan mayonnaise
Crush the paprika crisps between a clean tea towel using a rolling pin until no big pieces remain. Transfer to a bowl along When the tofu is ready, carefully remove it from the pan and transfer it to a plate lined with parchment paper; immediately season it with some extra salt, which will help make it even crispier. Repeat until all the tofu pieces are cooked. Serve with a favorite dip, such as one made by combining equal amounts of tomato ketchup and vegan mayo.
Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.
Walnut Meat Tacos Yields: 4 servings
Walnut meat: 14 oz walnuts 1 Tbsp smoked paprika 2 tsp chili powder 1½ Tbsp ground cumin 3 garlic cloves 2 tsp balsamic vinegar 2 tsp maple syrup 2.5 oz sun-dried tomatoes in oil Sea salt
Black bean mixture: 9 oz canned sweet corn 14 oz canned black beans Sea salt and pepper ½ lime Handful of fresh cilantro
Salsa: 9 oz cherry tomatoes 1 green chili 1 red onion 1 lime Handful of fresh cilantro Sea salt and pepper
To serve: 2 avocados ½ lime 8-10 small corn tortillas Vegan yogurt
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Toast the walnuts in a pan over a medium heat for 6-8 minutes or until they begin to smoke. Keep an eye on them and stir occasionally to prevent them burning. Then peel and dice the garlic and add it to the walnuts along with the smoked paprika, chili powder and ground cumin. Stir to coat the walnuts in the spices, then cook for 2 minutes.
Meanwhile, drain and rinse the black beans and sweet corn. Transfer them to a separate pan and stir in a generous pinch of salt and pepper, as well as the juice from the lime. Heat through for 5 minutes on a medium heat. Remove the pan from the heat, roughly chop the cilantro and stir it into the beans and sweet corn. When you’re ready to assemble your tacos, spoon a few tablespoons of the walnut mixture on top of a tortilla, followed by the bean mixture, salsa and a dollop of mashed avocado. Top with a drizzle of vegan yogurt. Repeat for the remaining tacos.
Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.
Mushroom, Sage and Onion Wellington
An absolute showstopper and the perfect dish to make for friends on a Sunday afternoon alongside some tasty, roasted vegetables.
Add the cooked walnuts, garlic and spices to a food processor along with the balsamic vinegar, maple syrup, sun-dried tomatoes (drain as much oil as possible) and a pinch of salt. Process for a minute or two until the walnut mixture turns into a mince-like texture. Next, prepare the salsa by slicing the cherry tomatoes into quarters and transfer them to a mixing bowl. Peel and dice the red onion, slice the chili (leave the seeds in if spicy is preferred) and roughly chop the cilantro leaves, adding all to the mixing bowl. Squeeze the juice from the lime into the bowl, along with a generous pinch of salt and pepper, then stir to combine. Meanwhile, heat through the tortillas in a pan over a low-medium heat. Slice the avocado in half and remove the pit. Scoop out the flesh and mash it in a bowl along with juice from half a lime. Yields: 4 servings 8 Portobello mushrooms 3 onions 10 sage leaves 4.2 oz walnuts 2 (11 oz) sheets of dairy-free puff pastry Preheat oven to 425° F and line a large baking tray with baking paper. Wipe any excess dirt off the mushrooms and place five of them in an ovenproof dish. Drizzle with olive oil and season with sea salt and pepper, then bake for 15 minutes. Remove the mushrooms from the oven and set aside, leaving the oven switched on for later. Meanwhile, quarter the remaining mushrooms; peel and roughly chop the onions and add to a food processor along with sage leaves, walnuts, ½ teaspoon of salt and 1 teaspoon of pepper. Process to form a smooth paste, then fry in a pan over a medium-high heat for 15 minutes, stirring frequently. Set aside to cool for 10 minutes. Roll out one sheet of pastry onto the lined baking tray. Spread a third of the paste down the middle of the pastry lengthways, spreading it 2 inches wide and leaving the same length clear at each end. Turn the baked mushrooms upside-down to drain excess juices, then place three of the mushrooms, gills facing up, on top of the paste along the middle of the pastry. Add the remaining two mushrooms, gills facing down, between the three mushrooms. Spoon the remaining paste around the mushrooms to cover them on all sides. Place the second sheet of pastry on top and use your fingers to seal the edges together. Trim around the Wellington roughly one inch away from the filling, discarding the excess pastry as you go. Lightly score the Wellington with diagonal lines at 1-inch intervals and brush with olive oil. Bake in the oven for 50 minutes, until the pastry turns a lovely golden brown. Remove from the oven and serve in slices. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook. 1 in 6 children face hunger. There’s more than enough food in America for every child who struggles with hunger. Help get kids the food they need by supporting Feeding America, the nationwide network of food banks. Together, we can solve hunger™. Join us at FeedingAmerica.org 1 in 6 Children face hunger. There’s more than enough food in America for every child who struggles with hunger. Help get kids the food they need by supporting Feeding America, the nationwide network of food banks. Together, we can solve hunger™. Join us at FeedingAmerica.org 1 in 6 children face hunger. There’s more than enough food in America for every child who struggles with hunger. Help get kids the food they need by supporting Feeding America, the nationwide network of food banks. Together, we can solve hunger™. Join us at FeedingAmerica.org
Start the Day with Plant Protein
Plant-based coach and chef Elysabeth Alfano says, “I am so tired of the question, ‘How do you get enough protein on a plant-based diet?’ The plant kingdom is filled with protein. The largest land mammals are herbivores, and there is no shortage of plant-based athletes. In my Breakfast Power Bowl recipe, you can start your day off with 20 grams of protein. Perhaps even better, it can be made in minutes to get you out the door and off to work on time. It is also packed with omega-3s and -6s and fiber for a truly great start to your day.”
“Snacks and treats don’t have to be bad for you. They can be healthy… and yummy,” according to Alfano. “My muffin recipe has no butter, no processed sugar, no oil, no eggs and no flour. It is a whole-food, plantbased recipe that will keep you coming back for more. Even better, the muffins can double as wholesome power-bars to keep you going at gym!” This sweet treat is just what the doctor ordered.
Banana, Oatmeal, Pumpkin, Coconut, Carrot, Raisin Muffins
In a large bowl, mash bananas. Add remaining ingredients together and mix thoroughly with a large spoon. Either put batter in muffin tin with parchment cups and bake for 28-minutes or put in 5-by7-inch small baking dish with parchment paper bake for 30-minutes to make bars.
It is also possible to spoon heaping teaspoons onto a baking sheet with parchment paper for 15 minutes for cookies.
Elysabeth Alfano is a personal coach, chef and host of The Elysabeth Alfano Show on Evanston-based station WCGO and The Smart Talk Radio Network. For more information, email Elysabeth@ElysabethAlfano. com or visit ElysabethAlfano.com.
Food for Body, Mind, and Soul
Yields: 9-10 muffins Approximate calories: 150 each
Fast, Yummy Power Breakfast Bowl
Yields: one serving
Protein: 19-20 grams
1 / 5 container plain tofu, cut into pieces (approx. 3.2 oz) 2 Tbsp hemp seeds ½ cup cut up fruit or favorite berries 1 Tbsp date syrup ½ cup raw oats ½ cup (1 large to medium) very ripe banana, mushed 1½ cups rolled oats ½ cup pumpkin, unsweetened 1 cup shredded, unsweetened coconut ¾ cup raisins 1 cup diced and shredded carrots 1 Tbsp maple syrup 2 Tbsp date syrup 1 Tbsp vanilla extract ½ tsp baking soda ¼ tsp salt ½ tsp pumpkin spice 1 tsp cinnamon 2 Tbsp soy milk
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Spring preparations continue! We began to seed our spring field crops in the greenhouse in February, and March is now a time of soil preparations. Our field soils are still chilly, so we plant into the protected soils of our hoophouses to get a jump start on growing spring greens. These recipes feature some of our earliest of spring greens and bring fresh spring flavors to the final stored roots of last year’s harvest. Spring flavors are ahead,” says Jen Miller, of Prairie Wind Family Farm, in Grayslake.
Arugula and Orzo Salad with Fresh Dill
Yields: 4 servings
In a small pan, warm oil over medium-low heat. Sauté garlic until lightly golden, 1 to 2 minutes. Transfer garlic and whatever oil remains in the pan to a bowl. Add 3 tablespoons juice, 2 teaspoons zest, salt and pepper; whisk to combine.
Add greens and toss lightly. Add orzo, olives, cheese, onion and dill. Toss to combine; serve.
3 Tbsp olive oil 2 cloves garlic, thinly sliced Juice and zest of 1 lemon ¼ tsp salt ¼ tsp freshly ground black pepper 8 oz chopped arugula (could substitute spinach or other greens) 1 lb cooked orzo 1 cup pitted Kalamata olives, roughly chopped 4 oz chopped feta ¼ cup thinly sliced red onion 3 Tbsp finely chopped fresh dill
Celery Root and Carrot Salad with Buttermilk Herb Dressing
Yields: 3-4 servings
1 med celery bulb, peeled with a paring knife 4 med carrots, peeled ½ cup low-fat buttermilk 2 Tbsp olive oil 1 Tbsp freshly squeezed lemon juice Salt and freshly ground black pepper 2 Tbsp capers, rinsed 1 Tbsp chopped fresh chervil, or 1 tsp dried 1 Tbsp chopped fresh tarragon, or 1 tsp dried
Cut celery root into 1-inch-thick slices, then cut into very thin ribbons (use a mandoline if possible), placing in cold water to prevent browning. Drain and blanch briefly in boiling salted water. Squeeze out water and set aside.
Cut the carrots into thin ribbons using a mandoline and combine with the celery root in a bowl. Whisk together buttermilk, olive oil, lemon juice, and salt and pepper to taste until smooth.
Add capers and herbs and stir to combine. Pour the dressing over the celery root and carrots, and toss well to combine.
Recipes courtesy of Jen Miller, of Prairie Wind Family Farm, which grows a wide variety of certified organic vegetables and pasture-raised hens for eggs, and provides fresh fruit to CSA members, delivered to north and western suburban locations, and area farmers’ markets. For more information, a schedule of farm events and to sign up for the 2020 harvest, visit PrairieWindFamilyFarm.com.
8Plant Protein Sources
According to Dr. Josh Axe, “Quality protein foods are essential for a healthy and balanced diet, and it’s a common misunderstanding that people following plant-based diets are unable to consume ‘enough’ protein.” A recent study published in the Journal of American College of Cardiology that studied more than 200,000 people over a 25-year span states, “Higher intake of a plant-based diet index rich in healthier plant foods is associated with substantially lower coronary heart disease risk.” (ncbi.nlm.nih.gov/ pubmed/28728684). GF Certified Mom Tiffany Hinton says, “When deciding how much protein is right for your body, Dr. Axe suggests dividing your body weight in half and eating that amount of protein in grams. For example a 150-pound person is suggested to eat 75 grams of protein each day. Here are eight plant protein sources to make your heart happy and that may lower your risk of heart disease.”
1. Spriulina - an algae superfood easily added to smoothies and soups. 39 grams per serving. 2. Tempeh - an Indonesian soybean which is fermented and can be used as a meat replacer in recipes. 18 grams per a serving. 3. Pumpkin Seeds - a great source of protein and healthy fat that can be sprinkled on top of soups or a snack. 12 grams per a serving. 4. Hemp Seeds - easily added to smoothies, overnight oats or yogurt. Six grams per serving. 5. Quinoa - an ancient grain which can be used as a rice replacer in recipes. Eight grams per serving. 6. Black Beans - a great addition to any meal, and can be added to chili or used to
make hummus. 15 grams per serving. 7. Lentils - used in traditional Indian recipes and makes a great addition to minestrone soup. 18 grams of protein per serving. 8. Chickpeas - used in hummus or as a snack, served warm or cold, they are Hinton’s favorite plant protein. Six grams of protein per serving.
Moroccan Chickpeas
Yields: 2 servings
1 Tbsp coconut oil 1 garlic clove, minced ½ red onion, diced 1 can chickpeas, drained 1 tsp paprika ½ tsp fennel seeds ½ tsp ground nutmeg ½ tsp ground turmeric 2 Tbsp maple syrup
Heat coconut oil in a frying pan. Sauté garlic and red onion until onion begins to brown. Add chickpeas and remaining ingredients. Lightly fry for 2-3 minutes. Serve warm or cold.
Recipes courtesy of Tiffany Hinton, GF Mom Certified. Connect on social media @GFMomCertified.
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