Vegan Goes Mainstream

“Vegan” may conjure images of people eating tofu and lettuce leaves or munching on plant burgers and seem like a current dietary trend. In fact, veganism has been around for decades and is now steadily gaining momentum in the mainstream. Grocery stores have taken note and now offer shelves filled with vegan-only selections.

A vegan, by definition, is a person who adheres to a plant-based diet and abstains from eating any foods from animal sources, which include meat, seafood, eggs and dairy. Honey is also off the list because it comes from a source other than plants. Some wines are also not considered vegan due to filtration processes that use animal-derived agents.

“Being vegan is not just about food,” said Amy Sievers, chef and co-owner of Vibe Vegan Bistro in Destin. “It is a conscious lifestyle of making decisions not to use products that exploit animals in any way.”

As interest in plant-based eating has increased, so have misconceptions. First, vegans are not vegetarians. Nor are they gluten-free eaters. Vegetarians eat plant-based foods, but some also eat fish, eggs and dairy or use products derived from animals. While unprocessed foods like fruits and vegetables are naturally vegan and gluten-free, vegans eat gluten from sources like wheat, barley and rye.

Another belief is that vegan diets are bland and lack substantial protein and essential nutrients. Vegan eating doesn’t have to be dull, particularly when cooking with a creative mix of healthy and satisfying ingredients.

“There are many alternative sources of complete proteins in vegan diets,” said Chandler Parrett, a vegan and team member at Vibe Vegan Bistro. “It makes eating protein from meat unnecessary. For example, dishes made with quinoa, beans, chickpeas, lentils, nuts, seeds and soy products are rich in protein and high in fiber.”

Research has shown that people who eat a balanced vegan diet are less likely to develop chronic conditions such as hypertension, type 2 diabetes and heart disease.

“People don’t want to miss out on flavor by being vegan,” Sievers said, “which is why many manufacturers are replicating styles of food everyone can enjoy. Our restaurant offers vegan salmon, burgers, cheesesteaks and brisket, all good-tasting meat substitutes. We have amazing vegan desserts like limoncello cake and tiramisu on our menu. The only things people are missing out on are the stomach aches and the digestive issues of meat.”

Sievers noted that there are numerous options for vegan eating.

“I am constantly experimenting with flavors, spices and textures to create dishes that taste good and look beautiful on the plate,” she said. “Home cooks can do the same. You can take a non-vegan recipe and make it vegan using plant-based ingredients. Instead of using eggs for a cake, use vegan yogurt. You can use oat, soy, cashew or almond milk for recipes that traditionally call for dairy.”

The key to diverse vegan cooking is creative thinking. Swap tofu for meat in stir fries and casseroles, or add barbecued jackfruit to tacos. When soaked and well-blended, cashews are a versatile base for the creamy sauce used in fettuccini alfredo. Mushrooms make delicious stand-alone dishes like portobello burgers or crab cakes.

Ethnic cuisines make excellent vegan fare. Mexican dishes are based on beans, rice, guacamole, corn tortillas and salsa. Vegetable sushi rolls and Mediterranean food like tabbouleh, falafel and lentil soup are also good choices. Even a comforting bowl of egg-free pasta with tomato sauce is vegan.

A plant-based diet doesn’t have to be any more expensive than those that include meat. Start by buying staples like peanut butter, beans, whole grains, nuts, brown rice, quinoa, lentils and seeds in bulk. Shop the frozen food aisle for store-brand produce as it lasts longer and is cheaper. Read vegan cookbooks, and follow vegan chefs online for ideas on how to build meals around plant-based foods.

Transitioning to a vegan lifestyle doesn’t have to mean living without favorites like ice cream or cheese because there are plenty of vegan brands and flavors to choose from. Even Oreos and potato chips are vegan. As in any diet, watching for excessive carbs and saturated fats in processed foods is important. But the best measures of success will always be moderation and creativity.

Vegan Grated Parmesan

Photo by Saige Roberts

Ingredients
» cup blanched almonds, raw and unseasoned
» 1 teaspoon lemon juice
» 1 teaspoon olive oil
» 1 clove garlic or garlic powder to taste
» Fresh herbs or seasoning; basil, oregano, salt, pepper

Instructions

For the best results in flavor and texture, be sure to purchase blanched almonds or blanch them yourself. To blanch your almonds, first bring them to a boil in a pot of water. Do not cook to soften, only to loosen the skins. Strain and cool. Remove the skins, the almonds should now easily pop loose. Preheat your oven to 375 F. On a cookie sheet lined with parchment or a silicone baking mat, spread out blanched almonds evenly. Bake for about 10 minutes or until lightly browned. In a blender or food processor, combine almonds and all remaining ingredients. Blend until you’ve reached a texture similar to that of grated parmesan. Store in a jar or airtight container in the refrigerator. Enjoy sprinkled over pasta dishes, salads, soups and more.

Creamy Cashew Alfredo Sauce

Photo by Saige Roberts

Ingredients
» 1 cup soaked or boiled cashews, raw and unseasoned
» 3 cloves of garlic, or measure with your heart
» ¼ cup diced onion
» 3 tablespoons plant-based butter
» 1 cup plain and unsweetened nondairy milk, plus more as needed
» Fresh herbs or seasoning to taste; basil, oregano, salt, pepper
» ½ cup vegan parmesan or mozzarella shreds (optional)

Instructions 

Presoak your cashews for 4–6 hours. In a pinch, cashews can instead be softened by bringing to a boil in a pot with water. Once your cashews are softened, set aside. Melt butter in a saucepan on low to medium heat. Add onion and saute until nearly translucent. Add in minced garlic. Saute until fragrant. Meanwhile, combine cashews and milk into a blender or food processor. Mix until a smooth consistency is reached, stopping to stir as needed. Add in the sauteed onion and garlic and blend until combined. Add in additional milk as needed to reach desired sauce consistency. Transfer back to pot and simmer on low heat. If desired, add in vegan cheese shreds. Whisk until well combined. Serve over your choice of pasta with veggies of choice — broccoli, zucchini and mushrooms pair well. Opt for a chickpea or other plant-powered pasta for an extra protein boost. Sprinkle with vegan grated parm (see other recipe) and enjoy!