Food & Ingredients Archives - What's Plant-Based Cooking Good Looking?

20 Tips to Make Shifting to a Plant-based Lifestyle Easier:

by Diane Rose-Solomon | Jul 11, 2023 | Food & Ingredients, Whole Food Plant Based

While there are endless reasons why you might find it challenging to eat plant-based or go vegan, there are also endless ways to make it simpler and enjoyable. Here are some of the ways I have identified to make it easier.

Have a reason why you would like to try eating plant-based.

Is it for the animals? Can you no longer stand the thought of another being suffering when there are wonderful food alternatives?
Is it for your health? Do you have high cholesterol? Blood pressure? High diabetes AIC numbers?
Are you worried about our environment and don’t want to contribute to global warming through animal agriculture?

When you have a real why, your resolve to shift old habits is much stronger.

Discover dishes that you enjoy preparing. Do you love breakfast foods? There are many easy and yummy ways to start your day. Overnight oats are a personal favorite. Are you a salad person? Have a variety of salad greens, toppings and vinegars available in your fridge and pantry. Do you love the ease of a soup or stew? Looking for inspiration? Join our Facebook group where we offer breakfast, lunch and dinner recipes along with tips and tricks to make it easier.

If you are feeling adventurous, learn to veganize your favorite dishes. Or try new dishes! Fan faves in my house are teriyaki tofu, vegan lasagna, tofu “chicken” Caesar wraps, lentil Bolognese, veggie burgers, tacos and so many more.

Working a lot or have kids? Make it easy for yourself and buy pre-chopped veggies, frozen veggies (which retain many of their nutrients) chopped garlic, or super firm tofu (so you don’t have to press it). There are many shortcuts that still allow you to enjoy a homemade, delicious, and affordable plant-based meal. I opt for easier recipes. There are plenty to choose from!

If you enjoy cooking your familiar foods but are overwhelmed by the idea of trying plant-based cooking on your own (like I was) take a cooking class (like I did. It was a game changer!). (We offer cooking classes which are low key and fun.)

If you are not a cook, learn how to assemble some basic meals, or find healthy takeout. (It will be much less expensive, and likely healthier, to learn how to cook, and you can do that little by little. We can help. But takeout is an option.)

Find a plant-based food blogger whose recipes look easy, or whose videos you find fun to watch and follow them.

Join a community so you don’t feel so alone. Whether it be a Facebook group, a local in-person Meetup, or Vegan Toastmasters (we meet on Zoom on the 1^st and 3^rd Sunday of the month at 3 pm PT), there are tons of other people doing what you endeavor to do. YOU ARE NOT ALONE!

Spend time learning about:

The health benefits of eating a whole food plant-based diet (and the detriments of consuming animal products).
The horrors of animal agriculture.
The impact producing meat has on our climate.

Watch films, read books, listen to podcasts about all of the above.

If you are ready to jump in:

Remove all animal products from your kitchen– dairy, eggs, meats.
Grab a few cookbooks or recipes from vegan chefs and bloggers.
Begin to identify as someone who doesn’t consume these products.
Take a cooking class.

Invest in a kitchen gadget or two to make cooking easier. I love my food processor and I use my Instant-Pot to make rice all the time.

If you have health issues, consider one-on-one coaching with a health coach or nutritionist, or a group program like Rochester Lifestyle Medicine’s Jumpstart program.

If you know you want to eat plant-based and don’t have a pressing health concern but want support, we offer one-on-one vegan and plant-based lifestyle coaching.

Love dining out? Download the Happy Cow app to find restaurants with vegan options. I check menus before committing to a restaurant.

Love to travel? Eating vegan or plant-based is getting easier and easier when traveling. And you can choose an Airbnb instead of a hotel so that you can cook some or all your meals.

Embrace the idea that eating plant-based is not a diet, which is restrictive. Rather, eating plant-based is part of an expansive lifestyle and it can be a fun adventure!

Feel good about whatever choices you make toward a plant-based lifestyle. Maybe you are not yet ready to go plant-exclusive. I know people who have lowered their cholesterol, diabetes numbers or blood pressure by eating a primarily plant-based diet. Plenty of people eat healthy plant-based food because they understand the detriments of consuming animal products, and countless others won’t go near anything animal-based for ethical reasons. Do what works for you.

Embrace the holistic nature of a plant-based lifestyle. A healthy lifestyle includes body, mind and soul and food is just the beginning. Consider movement, good sleep, meditation, relationships, time in nature- anything that feeds you and your soul.

If eating plant-based or going vegan has been on your to do list for a while and you just haven’t taken any action, we are here to help!

HAVE FUN being the person who is courageously embracing a new, healthier and compassionate lifestyle.

The above tips are intended to offer some inspiration.

I remember when eating plant-based was still challenging to me. Now that I’m on the other side, I can say without hesitation, that choosing a plant-based lifestyle is one of the best things I’ve ever done. My body feels good. I can sleep at night knowing that I didn’t knowingly harm animals for my sustenance. I’m doing my small part for the environment, and I’m part of an ever-growing community.

Your why is personal to you. What matters is that you get started and discover how good you feel knowing that your choices care for your body, our earth and the animals. If you have questions about any of the ideas listed above, feel free to reach out to me. I’m happy to share resources.

My Top 15 Go-To Plant-Based Meals

by Diane Rose-Solomon | Feb 28, 2023 | Food & Ingredients, My Story, Whole Food Plant Based

Some people love to cook.

Others do not and will not cook anything. Ever.

And many people fall in between.

Where do you see yourself?

What’s Plant-Based Cooking Good Looking? was created to support people who are interested in cooking and eating more plant-based. Ideally we will all cook more so that we have more healthy options, plus more variety. Yet, there are days and weeks that cooking is just not going to happen.

Here are some of my go-to quick plant-based meals for those days:

Breakfast:

Cold cereal- Be sure to find the healthiest cereal, plant-based milk and add fruit. My go to is: Ezekiel flax and I add fresh blueberries
Hot Cereal- Oatmeal is great. Sometimes I make a big pot so I just have to reheat portions for a few days after that. When I eat plain oatmeal I add flax and walnuts. Trader Joes has a rolled oats with ancient grains and seeds that’s good. Qi’a has individual breakfast packets. My favorite flavor is: Superseeds and Grains. Years ago, I used to add sweetener but now I just top it with fresh berries.
Whole grain breads or waffle topped with a nut butter.

Lunch:

Homemade salad. It only takes a few minutes to assemble, and you can add lots of different toppings and sample different vinegars or low oil/oil free dressings.
Whether we cook or order in, I usually make or order enough to have lunch for the next day. I almost always have brown rice and a roasted vegetable around.
Prepared food from the market. Most supermarkets have a prepared food section with a variety of choices. Trader Joes has a few salads, Whole Foods has some options, and our local farmers market has a few stands with wonderful choices too.
Soup (I love Amy’s soup and am trying to eat the low sodium options). I like their lentil and pea soups.

Snack:

Crackers or soft Tortilla (like Ezekiel) with hummus or bean dip. Healthier cracker options are: Mary’s Gone Crackers or Flackers
Almonds and fruit
Or an apple or banana with some peanut butter
Edamame

Dinner:

Veggie burger. Our local hamburger joint makes a homemade vegan veggie patty and I get it in a salad bowl with avocado, sprouts and Dijon balsamic dressing.
Sushi restaurant: miso soup, edamame, salad, and an avocado and cucumber roll. See if they can make it with brown rice.
Thai food- I love Pad Thai and most places can make a vegan version. Call ahead and ask. I also love curry and many can be made vegan.
Pasta is always easy. I love pasta and there are so many whole grain and gluten free options to try nowadays. A simple marinara is great, or a plant-based pesto

These are just a few suggestions to get you thinking about all the options out there. It is far from an exhaustive list. When I was first vegan I pretty much lived on the above choices, but I really wanted to have more options.

That’s when I learned how to cook plant-based meals which changed everything for me. Now I have dozens of recipes that I love to cook again and again and I’m constantly trying new ones.

We have been sharing recipes regularly with our community. But sometimes just having a recipe in front of you isn’t enough.

That’s why we will be offering cooking classes so that you can learn how to cook delicious plant-based meals too. It’s so much easier than you realize, and we will be here to help you as you go.

Stay tuned for details!

What if I love cheese and can’t imagine giving it up?

by Diane Rose-Solomon | Feb 15, 2023 | Food & Ingredients, Whole Food Plant Based

Have you thought, “I could be plant-based except I can’t imagine giving up cheese?” If you have, you are not alone. I hear this all the time and I was where you are not that long ago.

Cheese is delicious and found in so many dishes. But it comes at a cost. Not only is dairy cheese bad for your health, its production is also bad for the environment and of course the animals. (I’m not going to get into the animal element in this post, but you can read this article to learn more.)

That’s the bad news.

The good news is there are TONS of plant-based options that you can make yourself or purchase in a store which we will explore. Now you can enjoy your favorite cheeses, pizzas, nachos and more without the guilt.

Let’s start with what is found at retail.

There are a growing number of plant-based cheese manufacturers, and you may wish to try a few brands to see which one(s) you prefer.

Some examples are: Violife (they make a good mozzarella that I used to doctor up a lasagna); Kite Hill cream cheese -one of my friends prefers it to dairy cream cheese, though I actually prefer Tofutti brand; among a variety of cheeses, Miyokos makes fun party cheese wheels (see photo to the left) and many other cheeses including mozzarella (see top image), Parmela Creamery makes a sliced cheddar that is good, Philadelphia brand just launched a plant-based cream cheese… the list goes on. Of course, your local supermarket or co-op may carry different brands but, you can check them out (or see what you can find online).

Next, I was blown away when I made my first plant-based cheese in a cooking class. I assumed that it would be a long and laborious process and it was anything but. A few ingredients (softened cashews, nutritional yeast, a bit of coconut oil and some herbs) in the blender, pour into a dish, refrigerate and voila, cheese. Is it exactly the same as dairy cheese? No way. But it is delicious and when I share it with omnivore friends comments range from: “this is yummy” to “who even needs dairy if I have this.” I’m not sure I would have attempted it the first time without the cooking class, but I’m glad I attended the class because it gave me the confidence to do it on my own.

Cashew allergies or aversions? No problem! Carleigh Bodrug from Plant You just posted a video with a cheese recipe using pine nuts. She substitutes pine nuts for cashews. Pine nuts are technically seeds, but some people who cannot tolerate cashews can tolerate pine nuts. You may be one of those people, but please do your due diligence. (Her method is similar to the description above by tossing everything into a blender then pouring into a dish or a small mold and then chilling. I haven’t tried it yet, but it’s on the list!)

Lastly, for now, are plant-based artisan cheeses that you can either find in a specialty retailer or have shipped to you. The brand I’ve had and love is Peaceful Rebel based in Colorado. I tried a few of their flavors and they are all unique. These cheeses are made from tofu, so they have a different consistency than cashew-based cheeses. The creator of Peaceful Rebel is so darn creative with their flavors and textures. Their website has recipes and suggestions too. So check it out and try some Peaceful Rebel cheese for yourself. Great to bring to parties!

I also just learned of another company called Rebel Cheese (not to be confused with Peaceful Rebel) based in Austin, Texas. I have not tried their cheese, but they do offer subscription boxes which could be fun.

Have you tried any plant-based cheeses? Have you made any yourself? I’d love to know your favorites!

Plant-Based? Vegan? What does it mean?

by Diane Rose-Solomon | Jan 11, 2023 | Food & Ingredients, Whole Food Plant Based

When I was in college in the 80’s, I attempted to be vegetarian. I remember reading about the horrors of the chicken industry and something clicked. I had finally made a connection between living, sentient beings and what I was choosing to put in my mouth.

It didn’t last long though. Ultimately it was easier not to be vegetarian and I went back to full omnivore. (So, if you are conflicted or finding it difficult, I GET IT!)

After college I stopped eating red meat. (It wasn’t for health reasons as much as I had a hierarchy of animals that I didn’t want to eat, and cows were at the top.)

Years later I dropped eating fowl. Then around 2014 I stopped eating fish and was vegetarian.

The terms vegan or plant-based weren’t on my radar. It seemed so fringe and weird and difficult.

Then in 2018 I decided to go for it. Milk was easy to forego, though I did miss cheese. (Sound familiar?) Eggs were tough at first. I had been eating a lot of eggs because I thought my body needed the protein. I was getting a little sick of them actually and was happy to have the break. The only thing that tripped me up was desserts. Ordering a plant-based meal in a restaurant was easy enough by 2018, but what was I to do when my friends ordered dessert and I couldn’t partake? So, I was a convenient vegan for about a year.

Then I stopped eating all dairy and eggs including desserts. I learned how to bake or find plant-based desserts when I wanted them (which is much less frequent now than in the past).

For me, eating plant-based means ONLY choosing plant-based foods.

For other people, eating plant-based means usually choosing plant-based foods but still consuming animal products from time to time or even regularly.

In my perfect world everyone only eats plants. There is no reason for us to harm animals or the earth for our eating pleasure. Plus, knowing what I know from studying plant-based nutrition through Cornell, a whole food plant-based lifestyle is the healthiest option. Whole food plant-based is a healthier version of eating plant-based which can still include processed foods.

And even though we don’t discuss it too often at What’s Plant-Based Cooking Good Looking?, going fully vegan means not purchasing any animal-based products, like clothing, accessories or household or cosmetic products. It requires reading labels, but in the end, it’s worth it.

Some people watch a film and that’s it. They’re done eating meat, dairy and eggs because they are horrified by what they learn either about animal agriculture or their health.

How did I do it? It was a slow process for me. Years! Decades! I kept justifying. Until I couldn’t justify any longer.

And now I sleep at night and trust that I am consuming the best possible foods for my health.

Where are you in the process? Please let us know what kind of support or words of encouragement you may need. We are here for you!

Traveling while Vegan

by Diane Rose-Solomon | Sep 14, 2022 | Food & Ingredients, My Story

I live in Los Angeles which you may have heard me refer to as a vegan food Mecca. The city has plenty of issues, but a lack of good food isn’t one of them. There are tons of amazing fresh food grocery stores, never ending farmer’s markets (one of my favorite pastimes) and an ever-growing list of great vegan restaurants and restaurants that offer vegan options.

So it is with trepidation that I ever leave my plant-based bubble.

But I had plans to travel to the Midwest for 12 days to see friends and family. How was I going to manage? Join me as we venture through the American Midwest.

Eating Plant-Based in Chicago:

I started in Chicago meeting up with two of my childhood best friends. My local Chicago friend knew of a vegan restaurant with good reviews, but she had never been. That was an easy choice. The other restaurants she suggested all had fabulous vegan options- I always check the menu ahead of time. Breakfasts are pretty easy- you can almost always get avocado toast or oatmeal. So that went well. The name of the vegan restaurant in the Chicago suburbs is Spirit Elephant. It’s a bit loud but festive and the food is great and everyone seemed to be enjoying themselves. I highly recommend.

Eating Plant-Based in Michigan:

Next stop was Michigan where I was staying with my mom and her significant other for the weekend. She offered to make vegan chili for me for the night that I arrived. OMG, it was amazing. We will be making it in the group in the future. Thank you, Mom for the extra effort and being willing to try a new recipe. I ate it for 3 days straight. Dinner one night and then lunch the next two days. The second night they were hosting a birthday party and she made the quinoa salad that we made in the group along with corn on the cob. Yummy! On the third night we went out for Chinese food and they made me tofu and vegetables with brown rice. So far so good.

Eating Plant-Based in Ohio:

Now to Ohio. I met up with my friend, Vicki, outside Toledo and got a tour of her incredible family farm. She made us a beautiful salad for lunch. Then to Cleveland where I found an amazing vegan restaurant called Cleveland Vegan. Yummy bagel with vegan lox and vegan pancakes for breakfast. (Yes, both for me. I couldn’t decide.) I found it through an app called Happy Cow and I highly recommend the app whether you are looking for local vegan food or you are traveling.

While in Cleveland I visited the Rock and Roll Hall of Fame (very super cool if you’ve never been), after which I noticed a Mexican-style restaurant just outside the Hall of Fame. I made a beeline and snagged an outdoor table. That was really fun, and they had a terrific vegan taco dish.

The very last part of this trip was a retreat with my women’s group. We stay at a center with that doesn’t really have vegan food, but they were happy to accommodate and had a few vegan options. I usually eat Peanut Butter and Jelly sandwiches when I’m there, but they also have a salad bar.

Since most of the people in my group don’t eat plant-based, I offered to cook dinner one night. With the help of a couple of friends I made the Caesar tofu wraps which (I think) everyone enjoyed. There was plenty leftover, so I had that for a couple of days. I had planned ahead and gone food shopping in Cleveland so I could bring all of the ingredients with me.

While I was definitely concerned before I traveled, there was really no reason to worry.

With a little bit of planning along with the Happy Cow app, I suspect eating plant-based is (at least almost) always doable.

P.S. I wanted to add that in addition to enjoying time spent with friends and family and eating good food and enjoying the Rock and Roll Hall of Fame, I also loved the architectural river tour in Chicago and the Ford Museum in Detroit. A little bit of culture everywhere I stopped!

I Love Sugar But It Doesn’t Love Me

by Diane Rose-Solomon | Aug 24, 2022 | Food & Ingredients, Whole Food Plant Based

When I was growing up, I had a serious sweet tooth. And if it wasn’t chocolate, it wasn’t dessert. As an adult, I still love sweets. But if it’s a cooked dessert, I now prefer a fruity dessert (like an apple crumble… mmmm…. Apple crumble). I still love chocolate, just in smaller doses.

For the most part though, nowadays I avoid refined sugar. And I feel a whole lot better when I do.

When I’m eating a clean whole foods plant-based diet, there are no processed sugars in the foods I eat. I feel good and any sugar cravings go away.

Feeling good becomes a baseline and I don’t notice that I’m feeling good until… I eat some sugar. Then I feel out of whack.

AND, once I eat a little bit, I end up eating sugar for a few days until I realize that I feel lousy, and then I go back to eating clean. I like the sugar. It just doesn’t like me.

My kids were home visiting a few weeks ago and I baked cookies for them. I also bought vegan ice cream and oh boy, after a couple of days of this my body rebelled. Refined sugars in treats are an immediate jolt to my system. I like the sugar. It just doesn’t like me.

And this sugar conversation extends beyond refined sugars.

When my kids were home, we went to see the Red Hot Chili Peppers concert at SoFi stadium. The stadium displays signs for veggie chili or veggie burgers, but they didn’t have them available. Come on. Really?

I was starving so I had a giant pretzel. That was my dinner. I don’t eat a lot of refined wheat because it has a high glycemic index and turns right into glucose.

It didn’t help that I also had a beer at the concert. I don’t drink much anymore because alcohol turns straight into sugar and even if I just have just one drink, I feel lousy the next day. Years ago, I was a wine drinker. I finally had to acknowledge that it no longer agrees with me. I just don’t like losing a whole day the following day feeling lousy. Life is too short. I still do imbibe occasionally because I like it. It just doesn’t like me.

It’s amazing how our bodies speak to us. The foods we put into our bodies are so important and our bodies respond. We just have to pay attention and be willing to cut out the foods that don’t serve us.

Once I’m on track and feeling good, I find it easy to stay on track. I don’t crave the sugary foods.

Yet, I also believe in balance. If I have an occasional pretzel or cookie or glass of wine at a special event, I make sure that I enjoy it while I’m eating it. If I have my wits about me, I don’t let it slide into a multi-day event and quickly return to eating whole foods plant-based.

So, what’s a girl with a sweet tooth to do? I still enjoy sweets and here are a few of my not-guilty pleasures:

🍓 I love fruit. I eat berries in the morning, often a banana in the afternoon. The nighttime fruit varies by season. In the winter I eat apples and dates and, in the summer, I eat peaches or melon or dates. Dates are seriously nature’s candy.

🌱 I almost always have homemade peanut butter oat bars in the pantry for when I want a little sweet snack. A small piece usually does the trick.

☕ I love unsweetened sparkling water (like La Croix). Many nights after dinner I want a little somethin’ somethin’ and a can of that is perfect. Or a cup of herbal tea. It satisfies my desire to have something yummy without the sugar.

Lastly, I have always enjoyed baking for my family. Since I know that refined sugar is not good for any of us, I will only bake with sugar in moderation. And I will continue seeking whole food plant-based recipes that are yummy too. Balance.

How about you? Do you have a sweet tooth? How do you satisfy it?

« Older Entries