are nourished. On the way there, remind yourself why you are making the transition to plant-based eating,” suggests Murray. “I call myself a secular vegan because


I don’t have a dogmatic approach to the way I eat. If I go to a family dinner and someone has made something special for me, but they used a non-vegan cheese, I will respect my family member’s effort and eat some of it. Tese situations will pop up from time to time, and the more you can be compassionate with yourself, the bet- ter,” says McMillen-Beelman. “If you are living with people who are


not joining you in making a dietary shiſt, agree to respect each other’s choices. Make it a shared learning journey rather than a power struggle,” says Robbins. For example, he suggests making a vegetarian base and allowing those that want animal products to add them as toppings. A burrito bar can accommodate all diets by allowing people to add their own fixings to a base of beans and tortillas, whether those be dairy op- tions like cheese and sour cream or vegan- friendly guacamole and salsa. For families with kids, being flexible


and inclusive can help make changes feel more positive and sustainable. “We never eat processed foods at home, but parties are that time I tell my kids they can eat


I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat.


~Marly McMillen-Beelman


whatever they want,” says Webb. “Get your children involved, so that


they are more engaged in the eating experi- ence. Let your children pick out recipes or snacks for the week. Make the food look pretty and it will taste more satisfying,” adds Murray.


Plant Prep Made Easy Plant-based chefs have plenty of kitchen hacks for making food prep and planning fun and easy. Robbins suggests finding go-to recipes to put on repeat. “Your prep time goes down a lot as you make the same dish, and the familiarity will help you develop lasting habits around new food patterns,” he says. Webb incorporates a healthy protein,


fat and vegetable into every meal, even breakfast, but cooks in batches and freezes portions or repurposes leſtovers to simplify mealtimes. “You’ll get burned out if you try to cook something from scratch every meal,” says Webb. “We eat a lot of eggs


because we raise chickens, so I’ll do baked frittatas I can reheat during the week.” Advance meal prep can take the


pressure off busy times like the weekday breakfast rush, adds Robbins. One of his favorite breakfasts involves soaking oats and chia seeds overnight, which he tops in the morning with some unsweetened soy or coconut milk, chopped banana, frozen blueberries, and a dash of maple syrup, va- nilla and nutmeg. “It’s full of omega-3 fatty acids, protein, antioxidants and phytonutri- ents,” he says. Webb encourages people to get out of


their food comfort zones by experiment- ing with approximate ingredients, like swapping kabocha or honeynut squash for butternut squash. Robbins also suggests making social


connections with others on the same path by cooking them a meal, organizing a meal swap or sharing extras. “It’s not a diet or a fad; it’s a way of life. Start where you are and remember it’s not about perfection, it’s about progress. Have love, dignity and compassion toward yourself and others along the journey,” he says.


April Tompson is a freelance writer based in Washington, D.C. Connect at AprilWrites.com.


Tips to Stay on the Plant Track M


any new regimens begin with gusto, only to be abandoned because old


diets die hard. Here are some expert tips for eating well over the long haul. “Find plant-based options at your


favorite restaurants, and be open to new flavors. I promise you, your taste buds will change,” says April Murray, dietician and author of Te Everything Pegan Diet Cookbook. To keep the momentum and inspiration going, follow plant-based chefs on social media, she adds. When switching to a plant-based


diet, some miss the rich, fatty flavors found in meat, says Ben Pook, co-author of So Vegan in 5. “Te trick we found is using ingredients rich in umami, which is a flavor commonly found in meat. One


20 Austin Area Edition


of our favorites is miso paste (fermented soybeans), which has an intense savory taste. We oſten add it to stews, pies and even pastas to deliver more depth of flavor. Soy sauce and porcini mushrooms are also a great substitute.” “Sustainable change doesn’t happen


overnight. If not sure what to cook, start with one big salad a week. When you get the hang of that, add in something else, like prepping snacks from scratch. Small things add up over time,” says Leah Webb, author of Te Grain-Free, Sugar-Free, Dairy-Free Family Cookbook. “Seek out loved ones who share your


food values and nurture those relation- ships. You might be surprised how many people around you are also quietly trying


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to achieve similar goals,” says Ocean Robbins, founder of the Food Revolution Network. “We put a lot of pressure on our-


selves when we first switched to a plant- based diet. Shopping for vegan food and eating out at restaurants felt very overwhelming, and we found ourselves spending hours checking food labels. We’ve come to realize that veganism isn’t black or white and encourage others not to worry about making mistakes along the way,” shares Pook. If we can’t resist temptation on occa-


sion, that’s okay too, Murray says. “Tat one unhealthy meal won’t undo all the hard work you’ve put in. Get right back on track the next morning. Positivity is key.”


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