MEATLESS MAKEOVER

Meatless Makeover A Plant-Based Spin on Classic Dishes

by April Thompson W hencontemplatingashifttofermented,soy-based,high-proteinprodwardaplant-baseddiet,some uctwithanuttyflavor. mayprematurelymournthe “Alotofpeoplelikeusingtempeh, lossoftheirfavoritemeatyclassics.Luckily, tofuorjackfruitforameatytexture. It enterprisingveganchefshaveexperimentneedstobewellseasoned,butsodoes edwithflavorsandtexturesthatwilllure meat,”suggestsOceanRobbins,author almostanypalateintolovingaplant-based ofThe 31-Day Food Revolution: Heal versionoftheirfavoritedisheswithout Your Body, Feel Great, & Transform Your resortingtoprocessedfoods. World. “Tomimiccheese,somecom “Plant-basedversionsofclassicdishes binationofnutsandnutritionalyeast, offerallthenutritionalbenefitsofplants culturednutcheesesorplant-basedmilks withoutthecholesterolandsaturatedfats worksnicely.” fromanimalproducts,”sayschefandau McMillen-Beelmanlikesusing thorMarlyMcMillen-Beelman.“Youdon’t jackfruitfora“pulledpork”sandwichor havetoabandonallyourfavoritefoodsto taco,thetropicalfruitbeingpackedwith becomevegan—justveganizethem.” vitaminC,protein,calcium,potassium TheKansasCitychefmakescarrot andiron.Herslow-cookedversionleans “dogs”,forexample,byroastingcarrots onwhole-foodingredients,includingpear inasavorymixoftamari,agave,miso, andcranberries,toaddnaturalsweetness paprikaandgarlicforacookout-worthy andphytonutrients.“Iusecannedjackfruit treat.McMillen-Beelman’scookbookThe becauseit’smucheasiertofindandcook Everything Vegan Meal Prep Cookbook withthantheexpensivejumbowhole alsooffersmanybean-andlegume-based fruit,”shesays. versionsofclassicsandwiches,likeavegan BenPook,theLondonco-author “BigMac”withquinoaandpintobeans;a withRoxyPopeofSo Vegan in 5, says burgermadefromoats,blackbeansand mushroomslendsubstanceandumami pecans;meatballsfromtofuandlentils; flavortovegandishessuchasamushandachickensaladbasedontempeh,a room,sageandonionWellingtonasa

Vegan food doesn’t need to be expensive, boring or complicated. ~Ben Pook substitutefortheclassicbeefWellington. “Weuseportobellomushroomsfortheir meatytexture,whichwesurroundwith asageandonionstuffing—allwrapped inveganpuffpastrytocreateacenterpieceworthyofanydinnerparty,”says Pook,whosecookbookfeaturesdozensof plant-basedrecipesthatcontainonlyfive ingredientseach,suchasabroccolialfredo withcashews,broccolini,tagliatellepasta, nutritionalyeastandgarlic. Nutscanalsoworkwondersina vegetariandish,suchasPookandPope’s walnutmeattacos,whichblendtoasted walnutstogetherwithspiceslikecumin, paprika,garlicandchilipowdertocreate amince-liketexturebuiltintoatacowith toppingsgalore. Manyclassicdishescanalsobeadaptedbysimplyleavingoutthemeatandlettingthespices,herbsandvegetablesshine through;forexample,inaveganshepherd’s pie,gowithpennepastawithredsauceor agarlickypestowithextranuts,greensand oliveoilinlieuofcheese. Sweettoothcravingscanbesatisfied withhealthy,plant-basedversionsofclassic desserts,substitutingaquafaba(thestarchy liquidleftoverfromcannedbeans)instead offrothyeggwhites,oroliveoiloravocado forbutter. Nutbutterscanalsoaddatouchof richnesstoadish,whethersweetorsavory. “Ilovemakingapeanutcoconutmilkcurrysoupwithonions,mushroomsandbok choy,withpeanutbutter,limejuiceandsoy sauceblendedintothecoconutmilkfora luxuriousflavorandtexture.It’sgreatover potatoes,quinoaorrice,”saysRobbins. “Veganfooddoesn’tneedtobe expensive,boringorcomplicated,”Pook says.“Therereallyareendlesspossibilities whenitcomestocookingwithplants,so don’tbeafraidtoexperimentandcreate yourowntwist.”

Connect with Washington, D.C.-based freelance writer April Thompson at AprilWrites.com.

Meatless Meals Crushthepaprikacrispsbetweenaclean teatowelusingarollingpinuntilnobig piecesremain.Transfertoabowlalong withtheremainingdryingredientsanda pinchofsaltandpepper.Useaspoonto mixeverythingtogether,thensetaside. Combinetheplant-basedmilkandapple cidervinegarinaseparatebowl.Letsit foraminuteortwountilthemilkcurdles andturnsintoa“buttermilk”.Thenadd thehotsauceandmixeverythingtogether untiltheingredientsarewellcombined. Setaside. Whenthetofuisready,carefullyremove itfromthepanandtransferittoaplate linedwithparchmentpaper;immediately seasonitwithsomeextrasalt,whichwill helpmakeitevencrispier.Repeatuntilall thetofupiecesarecooked.Servewitha favoritedip,suchasonemadebycombiningequalamountsoftomatoketchupand veganmayo.

Yields:4to6servings

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

Wet ingredients:

½ cup plant-based milk ½ Tbsp apple cider vinegar 2 Tbsp hot sauce

To serve:

Tomato ketchup Vegan mayonnaise

Vegan Popcorn ‘Chicken’

Meanwhile,addtheflourtoasmallplate andsetaside.Pressthetofuifrequired. (Extra-firmtofucontainsverylittlemoisture,sothisstepisn’talwaysnecessary.) Thenslicetheblockinhalfandbreakthe tofuintobite-sizedpieceswithhands.

Seasonthetofuonbothsideswithsaltand pepper;diptofuintotheflour,followedby themilkmixture,thenthecrispmixture.Repeatuntilallthetofupieceshavebeencoated.

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Carefullyaddhalfadozenorsotofupieces tothehotoilandfryforabout2minutes oneachsideoruntilthetofubeginsto brownandisextracrispy.It’simportantto notovercrowdthepan,asitcanlowerthe temperatureoftheoil.

Addthevegetableoiltoapanuntilit’s ¼-inchdeep.Tip:Useawoktoreduce theamountofoilneeded.Heattheoilon medium-high.Dropatinyamountofthe drymixture;ifitstartssizzlingassoonasit hitstheoil,it’sready.

Adapted from SoVeganin5by Roxy Pope and Ben Pook.

Walnut Meat Tacos

Yields:4servings

Walnut meat:

14 oz walnuts 1 Tbsp smoked paprika 2 tsp chili powder 1½ Tbsp ground cumin

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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

Toastthewalnutsinapanoveramedium heatfor6-8minutesoruntiltheybeginto smoke.Keepaneyeonthemandstiroccasionallytopreventthemburning.Thenpeel anddicethegarlicandaddittothewalnuts alongwiththesmokedpaprika,chilipowder andgroundcumin.Stirtocoatthewalnuts inthespices,thencookfor2minutes.

Meanwhile,drainandrinsetheblackbeans andsweetcorn.Transferthemtoaseparate panandstirinagenerouspinchofsaltand pepper,aswellasthejuicefromthelime. Heatthroughfor5minutesonamedium heat.Removethepanfromtheheat, roughlychopthecilantroandstiritinto thebeansandsweetcorn.

Addthecookedwalnuts,garlicandspicesto afoodprocessoralongwiththebalsamicvinegar,maplesyrup,sun-driedtomatoes(drain asmuchoilaspossible)andapinchofsalt. Processforaminuteortwountilthewalnut mixtureturnsintoamince-liketexture.

Next,preparethesalsabyslicingthecherry tomatoesintoquartersandtransferthem toamixingbowl.Peelanddicethered onion,slicethechili(leavetheseedsinif spicyispreferred)androughlychopthe cilantroleaves,addingalltothemixing bowl.Squeezethejuicefromthelimeinto thebowl,alongwithagenerouspinch ofsaltandpepper,thenstirtocombine. Meanwhile,heatthroughthetortillasina panoveralow-mediumheat.

Slicetheavocadoinhalfandremovethe pit.Scoopoutthefleshandmashitina bowlalongwithjuicefromhalfalime.

Whenyou’rereadytoassembleyourtacos, spoonafewtablespoonsofthewalnut mixtureontopofatortilla,followedbythe beanmixture,salsaandadollopofmashed avocado.Topwithadrizzleofveganyogurt.Repeatfortheremainingtacos.

Adapted from SoVeganin5by Roxy Pope and Ben Pook.

Mushroom, Sage and Onion Wellington

Anabsoluteshowstopperandtheperfectdish tomakeforfriendsonaSundayafternoon alongsidesometasty,roastedvegetables.

Yields:4servings

8 Portobello mushrooms 3 onions 10 sage leaves 4.2 oz walnuts 2 (11 oz) sheets of dairy-free puff pastry

Preheatovento425°Fandlinealarge bakingtraywithbakingpaper. Wipeany excessdirtoffthemushroomsandplace fiveoftheminanovenproofdish. Drizzle witholiveoilandseasonwithseasalt andpepper,thenbakefor15minutes. Removethemushroomsfromtheoven andsetaside,leavingtheovenswitched onforlater.

Meanwhile,quartertheremainingmushrooms;peelandroughlychoptheonions andaddtoafoodprocessoralongwith sageleaves,walnuts,½teaspoonofsalt and1 teaspoonofpepper.Processtoform asmoothpaste,thenfryinapanovera medium-highheatfor15minutes,stirring frequently.Setasidetocoolfor10minutes.

Rolloutonesheetofpastryontothelined bakingtray.Spreadathirdofthepaste downthemiddleofthepastrylengthways, spreadingit2incheswideandleavingthe samelengthclearateachend.

Turnthebakedmushroomsupside-down todrainexcessjuices,thenplacethreeof themushrooms,gillsfacingup,ontopof thepastealongthemiddleofthepastry. Addtheremainingtwomushrooms,gills facingdown,betweenthethreemushrooms.Spoontheremainingpastearound themushroomstocoverthemonallsides.

Placethesecondsheetofpastryontopand useyourfingerstosealtheedgestogether. TrimaroundtheWellingtonroughlyone inchawayfromthefilling,discardingthe excesspastryasyougo.Lightlyscorethe Wellingtonwithdiagonallinesat1-inch intervalsandbrushwitholiveoil.Bakein theovenfor50minutes,untilthepastry turnsalovelygoldenbrown.Removefrom theovenandserveinslices.

Adapted from SoVeganin5by Roxy Pope and Ben Pook.

Natural Awakeningsrecommends usingorganic,non-GMO(genetically modified)andnon-bromated ingredientswheneverpossible.