DON’T HAVE A COW: 4 Sneaky Ways to Veganize Your Family’s Plate
Jasmine Simon and Marjorie Simon-Meinefeld are two sisters who discovered through personal experience the joys and health and environmental benefits of eating vegan. As vegan chefs and certified plant-based nutritionists, the sisters know all sorts of tricks to get the most flavor out of your vegan dishes and get your family on board with plant-based eating. Through their business, Anything Vegan, they offer vegan nutrition consulting (remote and in-person), vegan personal chef home-delivery services, vegan cooking classes, vegan catering, and wellness planning. They are also popular speakers, including at the Green Festivals®.
Marji and Jasmine graciously agreed to let Green America reproduce an excerpt from their free e-book, 10 Sneaky Ways to Veganize Your Family’s Plate, below. To get the full e-book, sign up for their newsletter at AnythingVegan.com.
And read more about Marji and Jasmine’s journey to embracing a plant-based lifestyle and tips for making the vegan transition simple and joyful in the upcoming Fall 2014 Green American.
Is trying to get your family to eat healthy like pulling teeth? Do your kids hate vegetables? Does your man think a vegetable is a garnish? Is your woman’s idea of eating healthy getting a beef burger without the fries?
You have now been recruited by the Anything Vegan Espionage Society. You now have 4 secret tips to make your undercover operation a success. Let’s get started.
1) Keep Your Secrets. As an AV Operative You Must Keep the Confidentiality of the Mission. Keep a low profile on your vegan changes. Don’t talk about how the food is healthy or how they have to eat healthy food. That can be a turnoff. Don’t force the subject or you will meet resistance and fail! So instead of dragging them kicking and screaming into the dining room, just do it.
There is a common rule of vegan infiltration that must be followed: Say Nothing! The best way to overcome stubborn objections is not to tell them that you are making healthy decisions for their plates. That’s right—keep your secrets. If you tell them ahead of time, their preconceived ideas of what tastes good and what tastes weird will override their taste buds. Did you ever think you were drinking orange juice but gagged when you discovered it was grape juice in the cup? There was nothing wrong with the grape juice, but your brain already decided what it “should” taste like. Any deviation from preconceived ideas may be perceived as “tasting bad”. So don’t let them know you’ve changed anything. If they notice something is different, simply say “Thank you, I think I’m becoming a better cook. Glad you noticed.”
2) Create an Illusion. Find foods that they already love and quietly substitute animal ingredients with vegan foods. In our full e-book (get it free by signing up for our newsletter), we give you recipes that show you how to begin doing this. But use your imagination to figure out what you can use in place of meat, eggs, dairy, and bad sugars. You should become familiar with the many meat, dairy, and egg substitutes that are in most local supermarkets now in the frozen aisles or by the fresh fruits and vegetable aisles. They are even in Walmart and Target now! These are good transition foods. The truth is that for you to be a vegan, you don’t need a lot of money for great food. But until your knowledge and skills get you to the point of making your own vegan substitutes, there are plenty on the market to choose from. This is a great time to become a vegan. Most of the food substitutes presented may cost a little more per pound, but you will eat a lot less of these than you do of meat and dairy to feel satisfied and full. As you become more comfortable creating more grain-, fruit-, and vegetable-based meals, you will use less and less of these processed foods, and may eliminate them all together as well. But for now, relax, have fun and enjoy the process.
Use egg substitutes in your baking and cooking. There are plenty of egg substitutes available for baking or preparing a dish that calls for eggs. Ener-G Egg Replacer is a reliable egg substitute for use in baking. It is available at health food stores and most grocery stores.
Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfect for “eggy” dishes. Tofu is also a great substitute for eggs in eggless egg salad and breakfast scrambles.
In desserts and sweet, baked goods, try substituting one banana or 1/4 cup applesauce for each egg called for in a recipe for sweet, baked desserts. These will add some flavor to the recipe, so make sure bananas or apples are compatible with the other flavors in the dessert. (thanks to Peta.org for this concise egg-sub info).
Make pizzas with vegan pepperoni by Lightlife instead of pork.
Use vege-ground crumble instead of ground beef in your lasagna.
Replace the dairy cheese in your mac-n-cheese with Anything Vegan’s O’So Cheesy alternatives.
Use vegan chik’n patties instead of chicken. Season it with the seasonings you normally use for chicken, then fry or bake it. Dress it up the same way as you would do with a chicken patty. They even make chicken nuggets.
So, roll up those sleeves, and get going… What’re you waiting for!? Have fun!
Check out our upcoming cookbook for lots more specific guidance and transition recipes.
3) Outwit Their Taste Buds. Introduce new fruits, grains, or vegetables, but cook them with the same seasonings you’ve always used. Start small by substituting rice or soy milk for cow’s milk, vegan butter for dairy butter, delicious Anything Vegan cheese alternatives for dairy cheese, etc. as suggested in tip # 2. Start using more and more fresh grain, fruit, and vegetable ingredients.
People cannot break habits without replacing them with new habits. What you want to do is create new habits by purposely creating meals using lots of fruits, vegetables, whole grains, and for drinking, lots of plain water. We believe that as people know better, they do better, but only within a community, with support, and understanding. This is where you come in. As you work on changing family habits, there are things you can do each day to make it easier.
Drink plenty of water daily. Replacing soda with water can help you drop up to 50 pounds. Think before you drink – what are we putting into our body? Water refreshes and replenishes your cells, brain, skin, hair, and everything else. This is an instant energy pick-me-up too. And you won’t crave as much junk.
Eat a nutritious breakfast to avoid feeling ravenous—you can then better control snacking and lunch choices.
Eat healthy snacks often throughout the day—nuts, fruits, raw vegetables. These things cut up and carried around in little baggies keeps our cravings down for the junk food.
Reduce your sweet tooth by eating less and less un-natural sugar. In a short time you will get the same “sugar-satisfaction” without the processed sugar.
Eat only until you are no longer hungry—not to Thanksgiving full. Train your family by preparing small portions of food at each sitting. You can always get seconds if you really want to but wait 15 minutes before taking that second plate to give your brain time to register what you just ate to see if you really want more. This is a good time to catch up on each other’s day.
Be guilt-free if you occasionally deviate from your new eating habits. Give yourself a break already! The world beats us up enough—don’t do it to yourself, too. If you eat the occasional cookie with egg ,don’t make a federal case out of it. And the same goes for how you treat your family. The key is for everyone to keep doing better in your goals each day without making yourself feel bad about what you don’t do at this time. Good feelings and congratulating yourself for what you do right will encourage you and them to continue and to want to do more. And this is the most important thing.
4) TAKE ACTION NOW! They’ll never know they are eating healthy vegan meals. Here a delicious, easy vegan recipe to get you started.
Family Dinner: Vege-Crumble Spinach Lasagna
The tofu “ricotta” has a wonderful creamy texture and boasts all the familiarity of the traditional lasagna that most of us grew up with. Paired with the veg-crumble instead of ground meat, this is a family favorite. For more cheesiness, add O’So Cheesy vegan cheese to each layer.
INGREDIENTS 1/2 to 1 pound (225 to 455 g) lasagna noodles 2 packages (10 ounces each) fresh chopped spinach 1 package (16 ounces) firm tofu (not silken) ½ cup nutritional yeast 1 tablespoon raw turbinado sugar, agave nectar or other natural sweetener (optional) 1/4 cup nondairy milk (such as rice, oat, soy, almond, or hazelnut), (add more if needed) 1/2 teaspoon garlic powder or 2 peeled garlic cloves 2 tablespoons lemon juice 2 tablespoons fresh basil, minced 1 teaspoon vege-salt or sea salt (or to taste) 4 to 6 cups tomato or pasta sauce of your choice (be sure there is no meat added) 4 garlic cloves, minced “crumble seasoning mix” (½ teaspoon each of salt, pepper, garlic powder, basil or oregano) 1 package of vege-ground crumble or vege- saugage.
DIRECTIONS Preheat oven to 350 degrees F; (180 degrees C, or gas mark 4).
Cook lasagna noodles according to package directions or use “no-boil” lasagna noodles. Drain and set aside. Wash fresh spinach in cold water and drain. Place tofu, sweetener (if using), milk, garlic powder, lemon juice, basil, nutritional yeast, salt and half of the garlic into a blender or food processor and blend until like a cottage cheese consistency. The tofu “ricotta” should be creamy but still have body. Transfer to large-size bowl, and stir in spinach. Add salt little by little until it’s just right for your taste. In a medium sized skillet heat oil. Add vege ground crumble, onions, the rest of the garlic, and “crumble seasoning mix”. Sauté until browned. Cover bottom of 9 x 13-inch (23 x 33 cm) baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of noodles). Follow with half the tofu filling then a thin layer of ground crumble. Repeat in the same order, using half the remaining tomato sauce and noodles, and all remaining tofu filling, fresh spinach, and ground crumble. End with remaining noodles, covered by remaining tomato sauce. Drizzle O’So Cheesy cheese over the top or use a vege shredded cheese. Cover with foil and bake for 30 to 55 minutes, until hot and bubbling. Cook uncovered for 10 minutes more. Let set for at least 20 minutes before serving to be sure it sets nicely and holds its shape when cut.
—Marjorie Simon-Meinefeld and Jasmine Simon
What are your favorite tips for veganizing your family’s meals?