8 Quick, Easy Swaps You Can Make If You Want To Start Eating A Plant-Based Diet

Plant-based foods have becomesuper trendy among bloggers and social media influencers in recent months, butwhile going vegan might be the it way of eating right now, there really are a ton of positive benefits to reap from making this transition. If you’ve been wonderinghow to start eating plant-based foods yourself, fortunately, ithas become super easy to swap meat and animal products for plant-based items.

Plant-based lifestyle expert of Brussels Vegan Kim-Julie Hansen tellsElite Daily,

Replacing animal products with plant-based options can greatly improve your overall well-being and health for many different reasons. One of the main reasons is that fiber is essential for proper digestion, and animal products contain no fiber all. Replacing meat with a mix of legumes, nuts, seeds, and fresh fruits and vegetables, for instance, will still give you all the protein you need while simultaneously adding healthy fiber to your diet.

Furthermore, meat generally takes up to 72 hours to digest (precisely because of the lack of fiber), which can be very draining and tiring for the body. Plants only take a few hours (often less) to digest, so increasing your intake of fresh produce and other plant-based foods, is likely to increase your energy levels as well.

Are you sold yet? Just in caseyou’re still unsure how you can make the transition, check out these easy substitutions to get started.

1. Black Bean for Beef Burgers

Burgers are a Western diet staple, especially in the summertime, but just because you’re following a more plant-based menu doesn’t mean you can’t partake in the tradition.

Worried about not meeting the daily protein intake? Andrea Nordby, head chef of Purple Carrot, tells Elite Daily,

The amount of protein needed each day is different for every individual. However, the average is somewhere between 40 and 90 grams per day.

While many people think you need to chomp on steak, poultry, and eggs, plant-based foods, such as legumes, spinach, and mushrooms, are also high in protein.

Black bean burgers are super high in protein and, bonus, super cheap! Additionally, black beans contain monounsaturated and polyunsaturated fats, which, in contrast to the fat in red meat, is actually beneficial to heart health.

2. Buffalo Cauliflower For Hot Wings

When I went plant-based initially, I wasn’t worried about giving up cheeseburgers or hotdogs. My favorite fallback meal whenever I was feeling too lazy to cook, or unsure of what to order at a restaurant, was always chicken fingers.

Once I gave up meat, however, I realized it wasn’t the taste of chicken that I loved so much it was the seasoned, breaded coating.

There are a of recipes for cauliflower wings floating around the internet, but my favorite is Jenn Claiborne of Sweet Potato Soul’s southern-inspired recipe. It really is finger-lickin’ good, I swear.

3. BBQ Tofu For Chicken

A lot of people are hesitant to eattofu when they begin a plant-based diet because it’s a soy product. However, soy is fine in moderation, and tofu just so happens to be a prime source of protein for those who follow a vegetarian or vegan diet.

I wasn’t so sure about the taste of tofu, but when my husband cooks it in barbecue sauce, it’s a serious game-changer. Add over jasmine rice for a more filling meal, or make it fun for football season by pairing a serving with some fries.

4. Plant For Whey Proteins

I tried really hard to track my macros back in college, and when I was low on protein, I’d practically inhale a shake or smoothie with a scoop or two of whey protein big mistake on my part.

Whey is the liquid leftovers after milk has been curdled and strained, so when I made the switch to eat more plant-based foods,I immediately swapped whey for plant protein, and saw a difference in how my stomach was able to break it down. Now my stomach doesn’t hurt every time I drink a shake, and it’s so worth the swap.

5. Veggie And Hummus For Turkey Sandwiches

I am a creature of habit. Case in point: My mother packed me a sandwich with smoked turkey and mustard on white bread for my first day of elementary school; that would be my lunch every day until I graduated high school.

So, while it’s not a direct swap, I know a thing or two about delicious sandwiches, and when you pair roasted or raw veggies with a generous serving of hummus on a ciabatta roll, your taste buds will be in for a serious treat.

6. Lentils For Traditional Taco Meat

Lentils are low in cholesterol, high in fiber, and are another excellent source of plant-based protein, ranking the third highest out of all other legumes and nuts. My first experience with lentils was a basic bowl paired with jasmine rice and flavored with a medley of spice. This was great and all, but I wanted to know how I could utilize the legume in fancier ways.

Change up #TacoTuesday by subbing lentils for beef. You’ll benefit from all the extra ingredients, and the best part of any plant-based meal is you’ll need more to fill you up so seconds, even thirds, are totally encouraged!

7. Potato For Chicken Quesadillas

White potatoes are high in fiber and a good source of potassium, copper, manganese, and vitamin C. They are also loaded with antioxidants and can fight off cardio vascular disease.

As an Irish woman, while giving up meat was a project in and of itself, I’m super thankful potatoes are plant-based-approved. I came across a recipe in one of Lisa Lorles’s Youtube videos, and was inspired to experiment myself.

Simply steam your potatoes, mash them in a bowl, and spread over your tortilla. Add toppings like vegan cheese and vegetables before layering on another tortilla and warming in a pan over the stove.

8. Cashew For Cow’s Milk Cheese

Cashew cheese contain B vitamins, calcium, vitamin E, and are a decent source of fiber and protein. Plus, this stuff is traditionally made from blended cashews, spices, and nutritional yeast for even added nutrients.

I am in unrequited love with dairy. I love cheese, but consuming an abundance does nothing good for my body, and if you know about this life, making the swap to nut-based cheeses could make all the difference.

Read more: http://elitedaily.com/envision/food/8-quick-easy-swaps-can-make-want-start-eating-plant-based-diet/2044329/

Fried Cauliflower "Chicken" | Vegan Soul Food


I call this fried cauliflower "chicken" because the recipe is based on southern fried chicken. It's so much better than the real stuff: juicy and delicious, no animals harmed, and much healthier for you and the environment!!
Shout out to Edgy Veg for the hot sauce inspiration 👅

FRIED CAULIFLOWER "CHICKEN" RECIPE updated recipe on my blog: http://bit.ly/SpicyFriedCauliflower
Makes 4 servings

1 ½ tablespoons ground flaxseed plus ¼ cup water
1 cup all purpose flour
½ teaspoon salt
½ teaspoon cayenne pepper
½ teaspoon white pepper
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon sweet or smoked paprika
¼ teaspoon Old Bay seasoning
1 tablespoon nutritional yeast
⅓ cup hot sauce
1 tablespoon Dijon mustard
5 cups safflower oil, or other frying oil
1 large head of cauliflower, cut into large florets

In a small bowl combine the ground flaxseed with ¼ cup water, stir well and set it aside to thicken for at least 3 minutes.

In a medium-sized mixing bowl combine the flour, salt, cayenne pepper, white pepper, onion powder, garlic powder, paprika, Old Bay, and nutritional yeast.

Into the bowl with the flax mixture add the hot sauce and Dijon mustard and whisk until creamy.

Preheat oil for frying in a large dutch oven or fryer. It should be around 350°.

Use one hand to carefully dip a cauliflower floret into the wet mixture, then drop it into the flour mixture. Use your other hand (it should be dry) to coat it completely. Dip it back into the flax mixture, and again into the dry mixture, keeping one hand devoted to wet and one to dry.

Carefully lower the twice coated cauliflower into the hot oil. Repeat with remaining cauliflower until you can’t fit any more into the pot. Cook for about 4-5 minutes, until the pieces are golden.

Transfer fried cauliflower to a large plate covered with paper towel to absorb excess oil. Continue to cook the remaining cauliflower.

Serve hot 😛

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