author of the new vegan cookbook Te Modern Tiffin, advises to gradually start a plant-based diet with one meat-free day per week and then increase. She adds that when eating out, opt for vegetarian or vegan options to be sure a plant-based lifestyle is sustainable outside of the home kitchen.


Substitutes at Home Te concept of protein at the center of every dinner plate has been ingrained in American culture. Dismantling that perspective opens up a whole new world and encourages thinking about vegetarian and vegan food in a new light, Naik says. Sroufe adds that we oſten believe we won’t get enough protein


from plant-based foods. “Tere’s been a lot of science to refute that. Te World Health Organization has identified people that exist healthfully on less than 6 percent protein in their diets.” Fruits, vegetables and grains are oſten more economical than


packaged convenience foods, especially when purchased from local farmers markets. Pasta, rice and beans, which can be purchased in bulk, are budget-friendly. Naik cooks with the objective of putting vegetables at the forefront, using her Indian ancestry and global influences to make veggies the star of the show. Cauliflower and eggplant can be prepared in “steak” form


as a main course or stand in as healthier versions of pub-food appetizers like buffalo chicken wings. For those craving meatier flavors, chickpea flour becomes crumbly when water is added, effecting a good substitute for ground beef. Adding chipotle, cumin and other seasonings emulates taco meat. “Chickpea flour is high in protein and is used in a lot of Indian cuisine,” Naik says. “You can buy the flour or grind dry chickpeas to make the flour.” Jackfruit adapts easily to myriad recipe styles. Sroufe notes it can


be used in dumplings and tacos. Hawthorne also uses it to make vegan ribs and in beef-style stews. Don’t toss that banana peel—Naik says using clean, organic banana


peels aſter the flesh has been removed is a zero-waste approach to plant-based eating. Cooks can shred the peel with a fork and sauté it with soy sauce and other spices to mimic pulled meat. Tofu gets a bad rap, Sroufe says, noting that many people


worldwide eat soy products without experiencing digestive issues. He oſten uses tofu for a number of presentations. “Silken tofu can be used to make pudding. Crumbled tofu can be substituted for ricotta in lasagna, or you can marinate tofu to make bacon for sandwiches. It’s a good, filling food.” Sroufe also uses millet as a base for meatloaf, meatballs and


sloppy joes. Several mushroom varieties have meaty textures, and when battered and fried, they emulate fried chicken. Hawthorne also uses mushrooms as a meat replacement in Philly cheese steak sandwiches. Seitan, made with a vital wheat gluten base, can be used for meatballs. By experimenting with an array of vegetables, grains, nuts and


seeds to create balanced textures and flavors, even the choosiest omnivores won’t miss the meat.


Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.


March 2022 23


Plant-Based Options BUFFALO CAULIFLOWER BITES


Tis healthier version of buffalo wings is meat-free and baked instead of fried, but full of flavor and spice. It can be eaten plain or, as Sroufe recommends, as a Buffalo Po’ Boy sandwich, served on a whole-grain hoagie or sandwich buns with cabbage and peanut slaw.


½ cup water ¼ cup almond butter ½ cup red hot sauce, plus extra for tossing with the cooked bites ¾ cup whole-wheat pastry flour ¼ cup nutritional yeast 1 ½ Tbsp granulated garlic 1 large-head cauliflower, cut into 1-inch florets (about 6 cups)


Preheat the oven to 375° F. Combine everything except the cauliflower in a large bowl.


Mix well. Add the cauliflower florets and toss until thoroughly coated.


Place the coated florets on a nonstick baking sheet in a single layer. Bake for 25 minutes or until golden brown. Toss with extra red hot sauce if desired.


Recipe and photo courtesy of Del Sroufe.


siriwan/AdobeStock.com


photo courtesy of Del Sroufe


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