Tag: protein

Budget Crunching and Munching

No longer a fringe movement seen as extreme, veganism has reached mainstream acceptance, if not full understanding. Misconceptions still plague the movement, like the lingering, misplaced concern about getting enough protein, iron, or whatever the trending nutrient is of the moment. Topping the list of these persistent fallacies is that it’s expensive to eat plant-based. Taking a glance at the fancy prepared meals, processed meat alternatives, and gourmet dairy-free cheeses, it’s easy to understand the concern, but it really misses the bigger picture; no healthy, happy herbivore really eats like that.

Busting myths while boosting your bottom line, Vegan on a Budget: 125 Healthy, Wallet-Friendly, Plant-Based Recipes by Nava Atlas goes well beyond the predictable PB + J sandwiches or bland rice and beans. In fact, Ms. Atlas doesn’t just stick to plain recipes, offering indispensable advice for maximizing your grocery dollars via couponing, bulk buying, scratch-made staples, and more.

Speaking from experience, Nava knows her way around the kitchen AND supermarket. I’ve had the great fortune of working with her regularly for the better part of my career, though she got started in the cookbook industry before I could even reach the stove. Author of well over a dozen published works, prolific artist, and loving mother, her diverse passions coalesce into an invaluable resource for anyone seeking a more affordable, flavorful way to eat vegan.

Secretly thrifty, overtly delicious, everything from breakfast to dessert tastes downright luxurious. We’re talking Yellow Curry Rice Noodles better than takeout, for pennies on the dollar. By employing common pantry staples and simple fresh vegetables, this dish comes together faster than you can dial in an order; a huge savings when you consider that time is money, too.

Don’t overlook the humble sandwich, which is much more than a bread-based gut bomb in Nava’s capable hands. Portobello & Seitan Cheesesteak Sandwiches bring an authentic tasty of Philly to the table, no matter where you live. Seven simple ingredients are all it takes to make this meaty, umami meal come to life. Hearty slabs of seitan join forces with tender mushroom slices and crisp bell peppers, smothered by gooey melted cheese in a satisfying handheld package.

One of my personal favorites has been the Barbeque Tempeh Salad, lavished with creamy ranch dressing, ideally. The protein itself is so well-seasoned and flavorful though, it hardly even needs additional embellishment. I made the mistake of only preparing a half-batch when I first photographed the recipe for Ms. Atlas, which I immediately remedied with a double the next day. This is a recipe you’ll want to eat on repeat, too, which is why I’m thrilled to share it after the jump.

Before you run off to the kitchen, tempeh at hand, I have an even more tempting offer for you! To save you the already low price of this cookbook, which will pay for itself after a single meal, I’m thrilled to give away a brand new copy to one lucky reader! To enter, hit the comment section below and tell me about your favorite budget-friendly foods. What are the staples you go to again and again, that have withstood the test of time? Don’t forget to go back and register that in the giveaway widget, along with additional opportunities to win.

The whole concept of Vegan on a Budget is a solid victory across the board; your wallet, stomach, and taste buds will all be glad you cracked open a copy.

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Hannah (BitterSweet)11 Comments

Achieving the Impossible

Nothing is impossible anymore, now that Impossible is more prevalent than ever.

When The New York Times published an article by J. Kenji López-Alt breaking down the best ways to cook Impossible meat in full scientific detail, I bookmarked it in about a hundred places.

My friends are just as crazy as I am, and one particularly special man sent me a package of this high-end meatless ground as a present. Perhaps in this current era, true love is receiving raw vegan beef in the mail. Distribution has increased exponentially recently, through Trader Joe’s and Walmart, in addition to online sales. Never has the meatless miracle been more accessible. Mere months ago, when it was scarce in local markets, I was mining every possible resource just to get one bite of the action.

I had been saving it for something really special, not sure how to make the most of its full potential. When it suddenly became one of the few fresh proteins I had on hand thanks to early COVID-19 shortages, that was its unexpected opportunity to shine.

The recipe for vegan Turkish kebabs with sumac onions and garlic-dill mayonnaise in that same piece turned out to be perfect. I had to make some modifications, using all dried herbs instead of fresh, and forgoing the cherry tomatoes in a moment of forgetfulness. I also cooked them in my air fryer at 370 degrees for 13 minutes instead of pan-frying, for the sake of simplicity, and less splatter.

Admittedly, my experience with animal-based protein is limited at best, but these skewers were unmistakably meaty; deeply savory, rich and fatty in the way that no basic vegetable substitute could achieve. Pulled off the skewers, I could easily see these nuggets happily tangled in a nest of spaghetti, treated as finger food for [small, socially distant] parties.

Would this recipe taste as good with any of the other comparable competitors? Quite frankly, it’s Impossible to say for sure.

Hannah (BitterSweet)4 Comments

Taking a Dump for Dinner

The mere concept is ripe for ridicule. Built upon a shaky foundation of canned goods and prepared foods, dump-and-bake meals are the semi-homemade answer to the daily dilemma of someone who doesn’t want to, doesn’t like to, or doesn’t know how to cook. All you need is a can opener and a cooking device; I do understand the appeal. Quick, easy, pantry-friendly, and so much more SEO gold, convenience seems to win the war over good taste in this instance.

Of course, don’t get me started on the name. “Dumping” is simply never a positive verb. Evoking images of landfills, garbage, dropping or throwing away, I can’t get past the term. Mentally condensed, I read it out as “Trash Casserole” nine times out of ten, without thinking about it. Of course, don’t get me started on the connotations of “taking a dump.”

Snark aside, there’s a time and a place for everything. It’s a shame the idea is maligned by basic nomenclature, but you can’t blame a child for a name given at birth. Considering the dire state of my refrigerator, it’s time I get my head of out the gutter- Or toilet, as it may be.

Relying more on unprocessed dry goods than traditional alchemic creations of modern prepared foods, my take on classic stroganoff is an effortless one-pan approach to nearly instant gratification. Soy curls, some of the greatest unsung heroes of meatless proteins, take the place of more bovine inclusions. Re-hydrating right in the cooking liquid, alongside dry pasta, there’s no fussy soaking, draining, sauteing, or separate special treatment necessary.

You don’t even need to break out the knives if you plan your pantry well. Purchase pre-sliced mushrooms, jars of minced garlic ready to go, and even frozen diced onion to keep in the true spirit of dumping doctrine. Heck, go ahead and use canned>mushrooms if need be. There’s no shame in making the most of what you’ve got, and this luscious cream sauce is so rich, it can easily conceal a multitude of sins.

Soaking in all the umami seasonings built into the broth, tender noodles provide actual substance, rather than filler for this rendition. Use whole grain options for a bit of extra fiber, or gluten-free if you’re intolerant. Remain flexible, keep an open mind, and start preheating your oven.

Comfort food shouldn’t just provide solace on the plate. If I may be so bold, I’d like to propose that it should be soothing to create, too.

I get it: Dump dinners sound like culinary defeat, the last attempt at sustenance devised by a starving cook at the end of their rope. It doesn’t have to be that way. Emboldened by fresher fare, let’s all take back the notion and take a dump for dinner, together!

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Hannah (BitterSweet)5 Comments

Chickens Come Home to Roost

Wasn’t it hard to give up meat? Didn’t you crave your old favorite foods?

Asked about my conversion to a plant-based diet, the questions are as predictable as they are consistent. When I went vegan, despite what my culinary background might suggest, I was not the least bit interested in food. In fact, I was a terribly picky eater, shunning all green vegetables, most fruits, and yes, any sort of meat that resembled the original animal. It wasn’t hard to make the switch because I barely ate anything to begin with!

Staple foods like ramen, mac and cheese, and hotdogs were my primary sustenance, despite my mother’s valiant attempts to expand my palate. Only after making the switch did I declare that veganism would not become a limitation, and declared that I would try absolutely everything cruelty-free.

Prior to that moment, however, one dish that would bring everyone to the table was chicken paprika. Despite the difficulties posed by two fussy children and one equally discerning husband, my mom did enjoy cooking, and tried repeatedly to find something that we could all eat together, in health and happiness.

Chicken posed the least threat; bland and anonymous, it’s really the tofu of the animal world, and thus got a pass from all of us. Onions were a bit contentious, but she was very carefully cut them into large chunks, so us kids could easily sweep them aside on our plates.

It’s incredibly basic, as the most comforting dishes tend to be. In tough times, when I miss my parents, my cozy home back on the east coast, and all the tenderness they showed me as I grew into a self-sufficient little herbivore, I do crave these flavors. Swapping out the meat is effortless now, thanks to the rapidly expanding array of plant-based options in stores.

I still don’t miss the chicken one bit. All I’m missing now is the company.

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Hannah (BitterSweet)6 Comments

Stuff and Nonsense

Stuffing has always perplexed me. By definition, shouldn’t it be inside of something? The dictionary uses ambiguous terms, like “material used to fill,” be it cotton batting inside a teddy bear or beans inside a burrito. Please explain to me why, then, when Thanksgiving rolls around, we lose all sense of spacial relationships and present so-called stuffing as a standalone, completely exposed side dish?

Granted, I never grew up with the stuff, so my confusion stems from inexperience. My family was never much for casseroles or any sort of hotdish to begin with, which is why our festive holiday table followed suit. Separate rolls, roasted vegetables, and plenty of gravy their own distinct dishes? Of course. Combined together? On the plate, sure, but not in the oven.

Devotees might be aghast at my unstuffed childhood, but I actually consider it advantageous in my later years, as I have no frame of reference to constrain my reckless creativity. That’s why I connected the dots between stuffing and… Cheeseburgers.

Before you click away in horror, hear me out. This is no White Castle fast food abomination, but a humble celebration of Americana. You’ve got your classic aromatics and seasonings, enriched with meatless grounds for protein, and bulked up with a bit of bread. Beefy broth soaks in to bind it all together, and a quick sprinkle of cheese on top seals the deal. Now, that doesn’t sound so crazy, does it?

The end results are a little bit Thanksgiving, a little bit backyard BBQ, and 100% comfort food. It’s a dish you could serve as a side for your grand feast, or simply make as the main feature any day of the week. If you had to go and put a dab of ketchup and a pickle on top, well… Who am I to judge?

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Hannah (BitterSweet)7 Comments