A lot of people switch from beef to chicken when making the transition to a plant-based diet. Unfortunately, chickens are some of the most abused animals on the planet, so doing so could actually result in more animal suffering. The good news is there are tons of delicious plant-based chicken products on the market that will satisfy your cravings. Check them out in this video I did with World of Vegan.
Let’s face it: chickens have it rough. Many people trying to eat healthier switch from beef to chicken, unfamiliar with the horrors of chicken factory farming. Chickens raised for meat are bred to grow very large very fast and thus live short lives, many dropping dead of heart attacks, their organs unable to keep up with the pressures of their overgrown bodies. On top of that, many trying to eat healthy don’t realize that chicken meat still contains cholesterol and saturated fat.
The great news is there are loads of delicious foods we can nosh on sans chicken that offer the flavors we love. Here’s a favorite recipe, plus a list of some of my favorite chicken-free meats.
Napa Valley Chicken-Free Salad
Serve this chicken-free salad on a bed of greens or sandwiched between whole wheat bread for a delicious, filling meal. It’s ideal for a picnic or an easy workweek lunch.
Time: 10 minutes
Ingredients
1 9-ounce package chicken-free strips, like Beyond Meat Lightly Seasoned Strips, Tofurky Slow Roasted Chick’n, diced into small pieces
1/4 cup walnuts, chopped
1 celery stalk, diced
2 tablespoons finely chopped green onions or chives
1/2 cup halved seedless red grapes
1/2 cup egg-free mayonnaise, like Just Mayo
1 tablespoon white vinegar
1/2 teaspoon salt, or to taste
1/2 teaspoon black pepper
1 teaspoon dried parsley or 1 tablespoon fresh, chopped
1 teaspoon poppy seeds, optional
Instructions
Toss together all ingredients in a large bowl and stir until combined well. Best chilled for at least an hour.
To serve, layer your favorite sandwich bread with lettuce and chicken-free salad or serve on a bed of greens.
Five of my Favorite Chicken-Free Plant-Based Meats
Talk about a breakfast treat: this protein-rich easy breakfast will get your day off to a bright start. As a bonus, it’s ready in just 5 minutes!
Serves 1
Time: 5 minutes to prepare; should be refrigerated for at least 4 hours before enjoying
Ingredients
1 cup soy, almond, or coconut milk
1/4 cup chia seeds
1 tablespoon lemon juice or 1/2 teaspoon lemon
zest of one lemon
2 tablespoons agave or maple syrup
1/4 teaspoon turmeric, optional
Instructions
In a bowl or mason jar, combine all ingredients. Stir well, cover, and refrigerate for 4 hours or overnight.
Mix it up: Add a tablespoon of jam or toss in a handful of blueberries to the top and stir in before you enjoy.
There are so many reasons eating plants are good for us. In this video produced by World of Vegan, I share four of the best.
Did you know that eating more plant-based meals and less meat is not just good for us, but good for the planet too? In this video produced by World of Vegan, I share five ways eating plant-based helps our planet.
Who doesn’t love a good macaroni and cheese? It’s the quintessential comfort food. This macaroni and cashew cheese doesn’t have the same neon orange color of the food of my childhood, but it’s way more delicious. The surprise is that not only is it tasty and comforting; it’s also healthy, with cashews offering the creaminess of cheese. You can use whatever vegetables you have on hand, but bright green broccoli makes a nice contrast. This recipe appears in my book, MeatLess: Transform the Way You Eat and Live — One Meal at a Time, published by Da Capo Press, 2017.
Serves 4
Time: 20 minutes
Ingredients:
1 pound of your favorite pasta (macaroni or shells work great)
1 head broccoli, cauliflower, or your favorite vegetable, cut into florets or small pieces
Cheese sauce ingredients:
1-1/4 cups raw cashews (if you have time to prepare in advance, soak them for an hour to overnight for a creamier sauce)
1/4 cup nutritional yeast
1 teaspoon onion powder
1 teaspoon sea salt
1/2 teaspoon garlic powder
1-1/2 cups plain, unsweetened soy or almond milk
1/4 cup extra virgin olive oil
1/8 cup yellow miso
1 tablespoon lemon juice
1/4 teaspoon paprika
Method:
Prepare the pasta according to package instructions. When 5 minutes remain in cook time, add in broccoli, cauliflower, or other vegetables. Drain, rinse, and pour into a casserole dish. Set aside.
Meanwhile grind the cashews into a powder in a high speed blender or food processor. Add the nutritional yeast, onion powder, salt, and garlic powder and blend thoroughly.
Add the soy or almond milk, oil, miso, and lemon juice and blend until smooth, scraping sides to ensure it’s thoroughly combined.
Toss cheese sauce over pasta and veggies and sprinkle with paprika. Bake at 350 degrees for 20 minutes.
Pro-Tip: Crumble crushed walnuts or panko bread crumbs over the top before baking for a fancier mac.
Are you a college student frustrated with your dining experience? A parent paying for a meal plan that’s being unused due to a lack of options? I can help! Here are some simple suggestions for getting more vegan options on your school’s menus.
Making any kind of diet changes can be tough. In MeatLess: Transform the Way You Eat and Live–One Meal at a Time, I address common obstacles to eating more plant-based meals and how to overcome those obstacles. Here are my five top tips to help you stick to healthy eating.
Photo: Michelle Cehn
This easy dessert takes me back to my childhood summers at grandma’s house. Buttery and decadent, you won’t believe how simple it is. While peaches are my go-to cobbler filling, you could swap them out for apples and cinnamon, blueberries, blackberries, or even pitted sour cherries. This recipe appears in my book, MeatLess: Transform the Way You Eat and Live — One Meal at a Time, published by Da Capo Press, 2017.
Time: 1 hour, 15 minutes; 15 minutes active
Ingredients:
8 tablespoons (1 stick) dairy-free margarine, like Earth Balance, melted
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1 cup granulated sugar
1 cup unsweetened plain soy or almond milk
2 cups fresh sliced peaches (you can use frozen, thawed peaches, or fresh or thawed, frozen berries, apples, etc. if you prefer)
Method:
Preheat oven to 350 degrees. I generally put my margarine in a large casserole dish and stick it in the oven while preheating to melt.
In a medium bowl, mix the flour, baking powder, salt and sugar. Add soy or almond milk and mix together with a whisk.
Carefully remove your casserole from the oven and pour the batter over the melted margarine. Pour fruit over the mixture.
Bake for one hour until the top is golden brown and the crust has risen over the fruit. Best when served warm (with a scoop of vanilla dairy-free ice cream).
This is a go-to recipe in my house for when I’m in a hurry to make dinner, but want a meal that’ll fill me up and also provide plenty of nutrients. Nutty peanut butter and salty soy sauce combine with a little sweetness plus hot sauce for an explosion of flavor. Packed with protein and ridiculously easy, this dish is a hit with kids for the taste and with parents for its ease. Adjust spice as your family likes it.