If you’re considering transitioning to a plant-based diet…or maybe you just want to include more plant-based meals in your weekly meal rotation, you may have some questions. Because I write this blog, I get asked a lot of questions about being plant-based so I thought it might be time to answer the ones I hear most frequently.
(Click on any of the images in this blog to be taken to the recipe page!)
1. Isn’t eating plant-based very expensive?
The simple answer to this question is no…and yes. When it comes to plant-based eating, or any style of eating, you can set your budget and stick to it. If anything, plant-based eating has more options at the lower end of the price range because you’re not focusing on expensive animal protein for your centre-of-the-plate. Instead, you can build delicious meals around pasta, beans, lentils, in-season fruit, and veggies, etc. Of course, you can add in more expensive options, if you choose, but you don’t have to. On an animal-based diet expensive meat is almost always included in every meal and that can really add up!
Check out Plant-based eating on a budget…any budget, for lots of tips on how to eat a delicious plant-based diet on any budget!
2. What do I do if I get a craving for non-vegan food?
Clearly, you have two choices here. You can give into your craving…or you can find a plant-based option. We all slip up, so no judgement if you give into the craving. But if you find that there is a particular non-vegan food that you are craving often and you want to find a plant-based alternative, the internet is your friend. If the craving is for a particular food item, like Cheddar cheese, you can simply google “What is the best plant-based Cheddar cheese?” and see what turns up. I’ve found many great products with this very simple search. If what you’re craving is a dish like Butter Chicken, then hitting the more popular plant-based recipe websites are sure to turn up some delicious options. Be open minded…Butter Chicken might turn into Butter Chick’n featuring tofu or soy curls and you might just find that it’s as good, although different, than the animal-based recipe you’re used to eating. My favourite vegan recipe websites are:
3. Will I be able to get enough protein?
In a word, yes. And it’s not going to be the challenge everyone would like to you to think it will be. We have been conditioned to think that “protein” means “meat” and this simply is not the case. Yes, you do get protein from animal sources, but you can get just as much, or more, from plants. Did you know that some of the world’s strongest, biggest, and most muscular animals, like the rhino and the elephant, eat only plants? And, while you are clearly not a rhino or an elephant, you, too, can get all the protein you need from plants. One thing you will need to do is rethink your “centre-of-the-plate” for meals. As non-vegans, we are led to believe that meals are mostly planned around meat as the centre-of-the-plate. It’s chicken and a side or two, or steak and a side or two. Now you can start to plan meals around plants like quinoa, eggplant, and sweet potatoes, or plant-based meat alternatives from companies like Impossible, Beyond and Gardein.
For additional information about protein and a plant-based diet, check out:
4. What if I don’t know how to cook plant-based food?
You are in luck! There are, literally, countless websites and blogs that cater to plant-based cooking. Whether you are looking for a simple weekday recipe, or you want something to wow your dinner guests, or to bring to a potluck, simply google “Best plant-based recipe for [food]. I promise that you will get many different sites to visit and before long, you’ll have your favourite, go-to websites to find recipes you know you’ll love. You can also try making a list of your favourite foods, identify the non-vegan items in the recipe and replace them with plant-based versions. For example, if you love lasagna, you can simply replace the meat with a plant-based ground like Gardein, Impossible or Beyond, and replace the cheese with one of many plant-based options. I particularly like Violife and Follow Your Heart when you want really good meltability…and voila! You have a delicious plant-based lasagna.
Looking for meal inspiration? Check out What’s for Dinner on vegcurious.ca for over 40 easy-to-make meals. Canada’s Food Guide also has some great tips for preparing plant-based foods.
5. What do I do when I go out for dinner or to a friend’s house?
Navigating the restaurant world or as a dinner guest in someone’s home when you are plant-based can be anxiety-inducing. But it doesn’t have to be. Ten years ago, dining in a restaurant as a vegan would have relegated you to a plate of iceberg lettuce and some sliced tomatoes. Maybe a plate of French fries or a bowl of pasta tossed in just olive oil. Today, most restaurants have at least one plant-based option and more and more of them are providing entire plant-based menus. When dining out, certain cuisines make it easier to ensure plant-based options. Indian restaurants, for example, will almost always have a vegetable section on their menu. Watch for dairy because this section is created for vegetarians, not vegans, but there are always plenty of vegan options. And often, the “dairy” used is coconut milk, so you’re good! Other cuisines worth checking out are Thai, Middle Eastern and Mexican. For more popular cuisines, like Italian, there are many pastas and pizzas that feature just veggies and no meat, so it is often just a simple request to leave the cheese out of the dish and you have a plant-based meal.
When you’re invited to someone’s house for dinner, it is always best to let them know in advance that you are vegan. I always add that I am excited to spend time with them and that I will happily bring a meal for myself, so they don’t have to bother. Often, you’ll find that, while the main dish may be an animal protein, the sides are naturally plant-based, or a portion can easily be modified for you. I also like to offer to bring a side or a dessert. There are so many “accidentally” vegan recipes that everyone can enjoy from my favourite Caesar Salad to a decadent chocolate cake. These two recipes in particular are the most often requested by my non-vegan friends and family. Bringing a delicious side or dessert has the added benefit of making it easier on the host knowing that you will have something to eat, while other guests get to try some delicious vegan food. And if you're not into cooking or baking, you can always throw together a plant-based charcuterie board using store-bought dips and your favourite vegan cheeses.
Personally, I don’t tell people that any particular dish is plant-based. They usually guess it is when they see me eating it but by then they’ve usually had a bite or two and don’t really care if it’s plant-based or not because it’s just really delicious!
I hope this blog has helped you find your way to plant-based eating. Remember…the goal is not to be perfect. Do the best you can and enjoy the journey! Sign up for vegcurious to be delivered right to your inbox at vegcurious.ca.
Note: It is strongly recommended that you consult with your primary care physician before making any changes to your diet. This blog is for educational purposes only and is not intended to recommend or endorse any particular product, diet or eating plan.
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