In our Sodexo Dietitians Talk Sustainable Eating and Wellness series, we have shared the benefits of sustainable, plant-rich eating. Here are some easy ways to swap ingredients in your current diet to increase your consumption of plant-based foods.
Why the focus on adding more plants?
Plant-based eating is not just a trend, it's a health-conscious choice. Research shows that Americans do not get enough magnesium, potassium or vitamin E in their diets. We also only get about half of the amount of fiber recommended for heart and gut health. These nutrients are abundant in plant-based foods: Magnesium is found in leafy greens, whole grains, beans and nuts, while potassium is widely found in fruits and vegetables and Vitamin E is abundant in seeds, nuts, seed oils and leafy greens. By incorporating more plant-based ingredients into your diet, you're not just enjoying delicious meals, but you're also taking a proactive step toward better health and reducing your planetary impact, as plant-based ingredients generally have a lower environmental footprint.
In some cases, replacing animal-based ingredients with plant-based ones can add helpful nutrients and lower the amount of saturated fat and sodium in our diets. When you choose plant-based ingredients, like canned or dry legumes instead of animal proteins, it can save you money, too.
Some swaps require a bit of thought but most are straightforward. Baked goods like muffins and cakes may have a slightly different texture or taste, but with trial and error, you’ll find your perfect recipe. Meat, fish and poultry are rich in compounds that give food a deep, savory flavor, also known as umami. There is a broad range of plant-based foods rich in those same compounds, and we will talk about some of them below. Plant-based foods have been used worldwide for thousands of years, and you can easily find resources to guide you through any obstacles. Adding more plant-based foods into your diet can be as easy as 1, 2, 3!
Flexitarian Flexes
Looking to reduce red meat? Replace up to one quarter of the ground meat in your burger recipe with finely chopped roasted mushrooms. Family favorites like sloppy joes or tacos are great using equal parts mushroom and meat. For meals like chili, you can even use three parts mushroom to one part meat for a richer sauce. Why does it work? Mushrooms are a great plant-based source of the same compounds that give meat its deep, savory flavor. Other umami-packed plant foods include dried tomatoes, garlic, onion, soybean pastes like miso and doenjang, and roasted peppers.
Plant-based eating is not just about swapping ingredients, it's about discovering a whole new world of flavors and textures. Leafy greens, for example, are nutrient-rich and the stars of traditional comfort foods worldwide. Collard greens and callaloo, saag paneer (North Indian stewed greens with fresh cheese), tikil gomen (Ethiopian cabbage and carrots), sweet potato leaf stews and stir-fries are just a few examples of the exciting variety that plant-forward eating offers.
Don't overlook the 'greens' of the ocean — seaweed is an important sea vegetable that is a rare plant-based source of Vitamin B12 and a key source of iodine. Used in soups, stir-fries, side dishes and as a garnish, seaweed has as many uses as there are varieties. Dried seaweed is another umami-rich plant food that can deepen the flavors of your meals.
Alliums, or vegetables in the garlic and onion family, are rich in vitamins C, B and potassium, essential for heart health and nerve function. The vitamin C found in alliums can also help your body absorb the iron found in leafy greens, legumes, and whole grains more efficiently. Leeks are abundant in a unique sugar that adds richness and body to soups and stews.
Packed with Pulses
Pulses are part of the bean or legume family, and this term generally refers to beans grown and harvested only when the seeds are dry. Black bean burgers are a plant-based cookout staple; experiment with different beans to find a new favorite texture or flavor. Besan, or chickpea flour, is a staple in the Indian subcontinent and the Caribbean. Try it as a thickener in stews, as a protein-rich flour for crispy eggplant or in savory pancakes (besan cheela). Try smashed beans or beans on toast for breakfast, white bean cassoulet for lunch and red lentil soup for dinner.
Smashed or pureed pulses can also replace up to half of the oil or butter in fudgy brownies or blondies. Each type of bean or lentil will behave differently, so experiment to find your perfect ratio. Consider replacing the eggs with the liquid from canned chickpeas. Also known as aquafaba, and has taken the plant-based culinary world by storm. Generally, one egg is equal to three tablespoons of aquafaba. You can use it as an egg replacement for plant-based mayonnaise, in plant-based meringues, and in certain cakes, cookies and brownies.
Getting Started
Try some of these swaps or additions with your favorite recipes. While you’re at it, check out our quick and easy Mesquite Chickpea Veggie Burger for some weeknight inspiration. It uses both canned chickpeas and chickpea flour for a high-protein and flavor-packed plant-based option for your next meal. Make extra patties and freeze them or try them in a breakfast skillet!
