The Beginner’s Guide to Plant-Based Eating (and Cooking)

The most exciting news I got this Thanksgiving was that my son (almost 20 years old) decided to go (mostly) vegan after I made him watch The Game Changers documentary on Netflix.

With so many more people wanting to give a plant-based diet a shot (I see you, world!), I want to share my own suggestions for those who need a bit of help jumping off the ledge.  I have favorite products that have become staples in my pantry and fridge and I believe sharing them will help guide people like my son who have no idea where to start.

There are several schools of plant-based eaters: the strict whole-food (foods closest to their original state) type and those who are just vegan and who may like “traditional” recipes (after all, you can be vegan and still eat junk). Obviously, eating whole-food, plant-based is the healthier choice and will give you the most benefit (both physically and environmentally) so incorporating those foods in your daily meals is ideal. However, if you’re like me, you still love your cheeses and other (minimally) processed foods so this blog post will give you a list of those brands and products that are a happy compromise between eating vegan and not feeling like you’re missing out on the foods you love.

Say Cheese!

Let’s start here because, after all, who doesn’t love cheese? One of my biggest apprehensions in switching over to a mostly plant-based diet was not being able to eat dairy cheese (and eggs too–but more on that later).  I started off trying the first thing that–at the time–was readily available at my local supermarket–a brand called Go Veggie, which to be honest, I didn’t care for. It tasted like fake cheese and it seemed very processed. The next level up from there, in my opinion, were the Daiya and Follow Your Heart brands; some of their products are better than others (the Follow Your Heart Smoked Gouda, for example, was pretty darn good).  Now for the luxury brand of plant-based cheeses; once I discovered the Miyoko’s brand, it was over for me!  As their website says, they never use fake anything (making their products from “organic, real foods like nuts, legumes, and other plant-based ingredients”) and their cheeses are award-winning and a work of culinary art! While they’re a bit more expensive, they’re definitely worth every penny IMO. My favorites are the Smoked Farmhouse in the cheese wheel category and though not cheese, their butter is to die for (no, seriously, I can eat just the butter on french baguette for the rest of my life)!

While in my new favorite store, Roots Market (albeit a tad pricier than even Whole Foods, but hey, you’d be supporting a locally owned business), I picked up feta, cheddar shreds and parmesan from new brand called Violife I’d never tried before and it was surprisingly good.  Another brand I’ve only tried once or twice and thought was okay, but just didn’t do it for me personally, is TreeLine nut cheeses (a bit on the pricey side as well). You can give it a shot and let me know what you think of it.

As far as relatively affordable but delicious vegan cheese slices, of which I bought several for my son to make sandwiches with in his dorm, Field Roast’s Chao cheeses is another favorite staple of mine. They go well on sandwiches, wraps, burgers, tacos, and on crackers too! If you like a kick in your cheese, try the tomato cayenne, and if you’re more of a Havarti-style lover, go for the Creamy Original. As for Parmesan, I make my own quite easily by blending cashews (and/or pistachios), nutritional yeast, salt and garlic powder: Get the recipe here. The only ricotta I’ve tried is by Kite Hill, and while on its own, I didn’t like it, made in lasagna, it was delicious.

Cheesy Meal Ideas:

Broccoli Cheddar Soup

Mac N Cheese

Lasagna

Beyond Burger

Loaded Nachos

Bread and Butter

M is for Meatless

Many of my staple recipes, especially pasta dishes, include meat-like, meatless ingredients. These are my favorite brands to use in everything from tacos to spaghetti to carbonara:

• Field Roast Grain Sausages (my fave is the smoked apple sage)
• Beyond Meat (burgers, meat, sausages, crumbles, the latter being my least favorite)
• Impossible Burger (but they’re mostly sold directly to retailers so check your local chain restaurant–even Burger King has them now!)
• Gardein (lots of various meatless products that are a bit more processed than other brands but in a pinch can work in your recipes. They definitely need to be jazzed up as they aren’t so tasty just on their own.)
• I haven’t tried this brand yet but for recipes that call for jackfruit (which replicates pulled pork or shredded chicken nicely), check out Upton’s jackfruit options.
• I used to love Wendy’s spicy chicken sandwich and found Quorn’s alternative to be a good one.
• A note about breakfast ‘meats’, I found so many brands (especially Morning Star) while meatless, include egg or milk so always read the ingredients. Gardein has this one that I love that is totally vegan. I’ve also tried this vegan breakfast sausage from Hillary’s that some may like the taste of better than I did. Field Roast does a decent version of Apple Maple breakfast sausages. Lastly, the only meatless bacon I’ve ever tried that was any good was from Sweet Earth–Benevolent Bacon!

Loaded hot dog made with Field Roast’s Frankfurters

Beyond Meat’s sausages on the grill

Beyond Meat’s ground meat made into a meatloaf

Crabless cakes made with artichoke hearts

Beyond Meat’s sausages in fettucine alfredo

Field Roast sausages in a pesto pasta dish

Pantry Staples

In addition to your fruits and veggies, here is a list of items I find most of the recipes I use call for (list may grow so bookmark this page and check back often):

• Nutritional Yeast (needed for a lot of cheesy, nutty or savory recipes–full of protein, B vitamins and trace minerals)
• Lentils (I always find the canned ones easier)
• Beans (black and red, canned)
• Artichokes (canned)
• Jackfruit (canned)
• Coconut Oil
• Coconut milk & cream (canned)
• Dairy-free milk (I use almond, unsweetened)
• Tofu (organic sprouted kind)
• Peppers (jalapenos, chilies, etc.)
• Tamari
• Sriracha
• Apple Cider Vinegar
• Coconut Sugar
• Vegan condiments: mayo (Hellman’s makes one but I love Just mayo), dijon mustard)
• Flours: Whole wheat, almond, arrowroot, oat
• All the herbs and spices you can get (e.g., black pepper, sea salt, cayenne, chili, cinnamon, cumin, garlic and onion powders, smoke paprika, thyme, basil, etc.)

Eggs…There May Never be a Great Alternative 😦

The first time I tried to make vegan eggs was with tofu and turmeric and it was an #epicfail. Then I found out about Follow Your Heart’s vegan eggs; better but still very meh. Finally, the Just brand came out with their egg, which was the most like chicken eggs I’d had so far. With either product, you’ve got to season it within an inch of its life and pair it with other goodies. The bottom line is, if you’re hard-pressed for eggs, don’t expect it to taste anywhere near the real thing–I’m just sayin’.

Eating Out

As a self-proclaimed foodie, my boyfriend and I visit restaurants regularly so when I switched over to a plant-based diet I had to find places that could either accommodate my diet or were entirely plant-based. Luckily enough, there are a few spots in the DC-Maryland area that do plant-based really well! I suggest, if you’re just starting out, you pay a visit to some of these spots and get a feel for how creative and delicious plant-based ingredients in a meal can be.

1. The Great Sage, Clarksville, MD (My new favorite–still trying all their dishes but so far the pumpkin waffle at their brunch is excellent and so is their BBQ Brisket sandwich at dinner.)
2. Farewell, DC (A great spot for breakfast foods but other dishes as well–one of my faves is their carrot cake pancake.)
3. Fancy Radish, DC (a date-night spot–delicious and creatively made meals but they are a bit pricey so make it a special occasion. If you go, be sure to try their plant-based charcuterie board, best.thing.ever!)
4. NuVegan, College Park, MD (cafeteria-style dining with so many delicious options. Some of my faves are their mac n’ cheese and any of their burgers.)
5. Hip City Veg, DC (another cafeteria-style spot and boy, let me tell you, if you ever visit, try the smokehouse burger–I promise you won’t ever miss a beef burger again.)

There are many other restaurants that are getting hip to the plant-based game and are expanding their menus to include meals for vegans (Busboys and Poets to name one has some good vegan options) so don’t fret–you’re not always going to be stuck ordering a boring salad or french fries.  Also, there’s a vegan food subscription service (the kind that sends you the ingredients and recipe) called Purple Carrot. I’ve not tried it yet so if you do, leave a comment below and let me know how it is.

Brussel Sprouts from Fancy Radish

The most amazing vegan charcuterie board from Fancy Radish

Autumn Wrap from The Great Sage

THE best pumpkin waffle from The Great Sage

Omelette made with Follow Your Heart eggs from The Great Sage

My Favorite Recipes Sites

In one of my previous blog posts, How to Eat to Live and Not Live to Eat, I listed some of my favorite recipes, but the interwebs is chock full of goodies to explore.

• Pinterest & Instagram (Just search for #vegan or #plantbased recipes and you’ll find everything you’ll ever need. You can even create a board or collection to save your recipes to. Here’s my Pinterest board. Look for the pumpkin spice waffles on there–you’ll thank me later.)
• Hot for Food (I use her cookbook regularly but her blog has many recipes too)
• Minimalist Baker (another cookbook fave)
• Rabbit and Wolves (their Instagram account always has yummy dishes)
• Oh She Glows (another cookbook fave)

Where to shop: As for where to shop for ingredients, I found that my local Giant has really upped their vegan game. I can find almost anything there.  You can also find a lot of staples on Amazon. But beyond that, the following brick-and-mortar stores should have everything you’ll need as well:

• Whole Foods
• Trader Joe’s
• Target & Walmart
• Roots Market

I recently discovered a vegan butcher (who sells online) called the Herbivorous Butcher, that was featured on the Food Network’s Diners, Dives and Drive-Ins. Now, the “meats” didn’t look so appealing online but in the show, they looked delectable made in sandwiches.  I ordered a package and will let you all know how it tastes!

Cookbooks: If you’re like me and enjoy an actual book, there are tons of great vegan cookbooks available. I’ve put together a starter list on Amazon here. You’re welcome :-).

Well folks, I think that’s a good start to get you going in your plant-based shopping/cooking adventures. If you have other ideas and suggestions, please leave them in the comment below and if you have specific questions or clarifications, feel free to hit me up and I’ll respond. I hope this post inspires someone to take the plunge to not only get healthier but to help make the one-and-only planet we have healthier too.

Bon Appetit!

P.S. I was not compensated by any of the products or stores mentioned above but, hey, if ya’ll want to send me free stuff, I’ll take it! 😉