Eating less meat and more plants is better for the environment and our health. But it can be difficult to convince meat lovers to pass on a steak in favor of tofu. There are many reasons why people eat a particular way. Culture, values, tradition, habits, finances, and health all can play a part, but probably the most important is taste preferences. For most people, plant-based meals have to taste good before they’ll consider them as an alternative. No meat lover wants to be relegated to plates of what they perceive as “rabbit-food,” at least not by choice. We also need to be honest with patients. Many tasty, plant-based meals are not as quick to prepare as their meat cousins. But while they are not exact replicas of meat, they can be hearty and delicious.
It’s important to remind patients that even small steps in the right direction can have a positive effect. Start by suggesting to patients that they incorporate a few well-known vegetarian meals into their otherwise meat-based diet. Good places to start are with foods that are familiar to the patient, meals where the meat can be easily replaced with a plant protein, and recipes that use meaty types of plant proteins to give the meal heft. For example, using beans, nuts, seeds, and mushrooms, to replace the meat in comfort foods such as tacos, stir-fries, pastas, chilis and burgers. A scoop of spicy roasted chickpeas or a scoop of hummus can compensate for the chicken or steak topping an entrée salad. Red or black beans can substitute for pork or hamburger in tacos. Another easy switch is sautéed portobello mushrooms for a steak or burger. Instead of chicken or pork, have your patients make fried rice with edamame. Even a Friday night staple such as pizza can become a healthy plant-based choice. Suggest substituting a whole wheat or cauliflower crust, a lower sodium sauce or homemade sauce (low sodium, plain tomato sauce with garlic, onion, pepper, basil, and oregano), and vegan cheese or nutritional yeast, and adding a mix of colorful vegetables.
Another place patients can find early success on the journey toward more plant-based foods is by replacing half of the meat in a recipe with tofu, nuts, or beans or seeds. It is easy to swap out half of the meat or seafood in a stir-fry recipe with tofu or nuts. Homemade Pad Thai made with tofu and peanuts and a rainbow of vegetables is very flavorful and visually appealing.
Adding a nut-based sauce, such as cashew cream to a vegetable dish made from whole wheat or bean pasta or a grain dish made with quinoa, farro, or bulgur will keep even the most ardent carnivores satisfied.
Cookie and Kate has some great recipes to try, as does Café Mom and My Goodness Kitchen.
Here are some other things to share when encouraging the gradual switch to a more plant-based diet:
- Beans are a great protein source and there are a wide variety of beans available, so if one does not appeal to you there are more to choose from.
- For meat lovers, plant protein may seem a little bland. Encourage the use of spices and low-sodium sauces to boost flavor.
- Cooking can take a little longer, so some people may prefer to leave dinner alone and go plant-based for breakfast and lunch. Some great options for breakfast are overnight oats; whole grain waffles with nut butters; or fruit and yogurt. And for lunch, avocado and hummus wraps; salads with beans or lentils; tofu or chickpea wraps; or a good-old almond-butter sandwich with just a splash of honey are wonderful, quick options that allow a patient to reduce their meat footprint while maintaining a flexitarian lifestyle.
There are many ways for patients to replace some, or all, of the meat protein they are eating with plant-based protein. If patients see plant-based eating as an all-or-nothing lifestyle decision, they may never begin to explore these alternatives. Our job is to open their eyes to the possibilities, give them the proper tools, and then celebrate their progress.
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Nora Saul is a Registered Dietitian and Certified Diabetes Care and Education Specialist. Nora has more than 25 years of experience in the field of diabetes education, consulting for the Joslin Diabetes Center and other industry partners. Nora leads content development for Silver Fern’s diabetes products and training.