Plant Power
Two of Real Food’s important categories are ecologically sound and humane. Because the meat industry is one of the most polluting industries and the meat and dairy industries are notorious for animal abuse, cutting back on animal product consumption is an easy way to eat more capital-R Real food. (And, yes, I did say easy.)
As a vegan, I get to hear plenty of arguments against a plant-based diet. Now, before you slap the “annoying vegan” label on me, let me pause and give you a sigh of relief: I’m not here to rant about why you yourself ought to be vegan. Instead, I hope to convince you that plant-based eating, even for just one meal every week, is completely feasible. Excuses for meals filled with animal products tend to be along the lines of: “Vegan food is too expensive,” “I need protein,” or “Meat/Cheese/X/Y/Z tastes too good.” Yet, when done well, a plant-based meal is cheaper, more nutritional, and at least as tasty as one with meat and dairy. I’ve had over a year to figure this out and many plant-based people have had a lifetime to figure it out; hopefully this article will help you realize it more quickly.
The key to a successful plant-based meal is knowing how to grocery shop. I believe that every grocery store adventure begins in the produce section. Every meal should be full of and centered around fresh ingredients. This, in theory at least, depends on what’s in season. Websites like Seasonal Food Guide provide lists of in-season produce specific to your location (it also makes you want to move to California immediately); outside of the grocery store, your local Farmers’ Markets are perfect for finding affordable and local fruits and veggies. When this proves difficult (like, for instance, during the tundra that is late January in Illinois), you can at least look at your produce’s sign or sticker to know where it comes from and, thus, if it has traveled far; alternatively, head to the frozen section, where you can often get the same nutrients from cheaper veggies. Furthermore, it’s important to note that buying organic for certain foods is a good idea if you are able to (see the Environmental Working Group’s Dirty Dozen list.
Everyone’s personal preferences of fruits and veggies vary, so my advice in the produce section is simple: get what you like, but let your basket be full of variety both in texture and color. Squash and potatoes can offer you good carbohydrates and a starchy base while leafy greens and colorful fruits bring you important vitamins and nutrients. Though vegetables do provide you a decent amount of protein, legumes and bean-based products will pack your meal with protein. Canned beans like chickpeas and black beans are cheap and convenient, or venture into tofu and tempeh for different textures. Lastly, finish your meal off with some whole grains: from rice and quinoa to whole wheat pasta and bread, the options are diverse. Buying in bulk and comparing fresh, canned, and frozen options are key ways to stay under budget. Lastly, if you are still buying meat, eggs, and/or dairy, make those aisles be your last stops in the grocery store. By filling your basket with nutrients from alternative items (read: plant-based foods), you will find yourself in need of fewer animal products.
These plant-based meals can be incredibly simple and, since you’re cooking for yourself, you can make everything exactly how you like it. Pan fry, steam, or roast your veggies and proteins; and, most importantly, flavor them with anything your heart/appetite desires. Keep it simple with salt, pepper, and fresh herbs; find a favorite sauce to coat your dish in; or get experimental and make your own flavor combinations. On busy days, my only decision to make when whipping up dinner is if I want a Chipotle-inspired rice bowl or a Flattop-inspired stir-fry; then I toss my favorite salsa or teriyaki sauce with some pan-fried veggies and tofu and throw it all over some brown rice (but, of course, I am never too rushed to forget to top it with an avocado).
Now, if this blog post of “advice” seems broad and vague to you, that’s because it is. There is no single trick, nor a single recipe to convince you of plant-based eating. Eating a plant-based diet (or eating plant-based meals more often) is easy because it is so versatile.
But if that’s not enough, let me close with three pieces of concrete advice:
Need some inspiration? Get lost in an internet spiral. Google plant-based recipes, check out some vegan blogs, or read about the benefits of plant-based dieting to get you excited.
Have a favorite meal you need to survive? Try to recreate it at least once without using any animal products. (It’s possible, I promise!)
Not in the mood to cook? Explore your area for plant-based restaurants and discover the insane culinary creations people have made with just plants. (Chicago Diner’s S’mores Brownie Sundae, I’m looking at you.)
Food is an integral part of our lives; it is both personal and social. Plant-based eating can make it extra meaningful, but it is most important to do what is right for you. Simply thinking about where your food comes from - be it an animal or plant and be it from your town or from hundreds of miles away - is such an important step. However you act on this thinking is up to you; from simply replacing cow’s milk with nut milk to declaring meatless Mondays to embracing a fully vegan lifestyle, every action makes a difference.
