Halfway There!
by Allison Montanaro, Healthy Eating Specialist
We are just about halfway through the challenge…hard to believe, right?? I bet this whole “eating plant-strong” thing is a lot easier than you expected. Maybe you rekindled your love for quinoa, or maybe you’ve opened your eyes a little bit wider to the amazing and colorful produce options we have every day!
A big thank you to everyone for taking full advantage of the challenge and joining us for Monday and Wednesday meetings, whenever possible. It makes it more worthwhile for everyone with all of your valuable comments and suggestions.
Week 2 had us removing meat from our diets (if you’re following the fire cadet program) and continuing with the plant-strong diet (if you’re following the firefighter program). On Monday we learned all about the different meat alternatives out there. We discussed tofu, seitan, and tempeh – from the differences in how they are produced to how they function as a meat alternative and how to prepare them.
Tofu – made from soybeans – coagulating soy milk and pressing the curds into soft white blocks; comes in different varieties – silken, firm, extra firm, baked, flavored, packed in water, packing in aseptic containers, etc.; mostly flavorless and absorbs marinades and seasonings easily; can be baked, grilled, stir-fried, added to soups or stews.
Tempeh – made from soybeans that have gone through a natural and controlled fermentation process with other grains and bound into a cake form; high protein, fiber, and vitamin concentrations; earthy flavor that works as a great meat substitute in many forms.
Seitan – wheat gluten – made from wheat flour dough; process involves removing the starch, leaving behind insoluble gluten; non-soy meat alternative; can be used in tons of recipes that call for chewy meats. Can definitely make this at home.
We also discussed other ways to replace meat in meals, from Portobello mushrooms to bulgur to meat alternatives like Boca burgers and veggie dogs. The possibilities are endless and will leave you completely satisfied and not missing the meat at all!
Keep in mind when you are looking for a meat substitute, however, that nothing will truly replace the real thing. While meat alternatives can surely be delicious and function quite well in the place of meat, there are some limitations. Instead of trying desperately to recreate your favorite meal using a meal alternative, explore some of the amazing options for new recipes that celebrate the wonderful flavors of fresh vegetables and whole grains. Also, make sure you are reading the ingredients and nutrition facts carefully, as companies can sneak in some less-than-ideal ingredients without us even noticing!
Have a great rest of your weekend and I hope to see you on Monday for our lesson on cooking without oils! I will be demonstrating some great cooking techniques that do not use oils, and I’ll have a great recipe for you.
Happy to be at the halfway point. The hardest part of this diet for me is giving up eggs (I don’t eat that many but do use them in baking) and olive oil (because I don’t use nonstick cookware, so a little oil helps). However, since the first time I took the E2 Challenge a year ago, I have used more vegetable broth to sauté.
Also, I made the sweet potato lasagna again this week and finally realized why this recipe makes so much–Rip was making it for the whole firehouse! It really needs to be rewritten for the average consumer. Of course, it’s handy to have frozen portions ready for a quick meal.
Thanks for this, it is helpful. I fell way off track after week 1, however, effective immediately, I’m on my way again. Still trying to wrap my head around meat alternatives….
At the halfway point it feels so much easier. I’m doing a lot of water and broth sautees and really don’t miss the oil. It was a lot of habit. The biggest challenge is finding things that meet E2 standards when you’re out of the house. For example – finding hummus that doesn’t have added oil. If you find one, please let me know! But when I’m doing the cooking, all is well. Thanks for the info, tips and recipes. This has been informative and fun.
Baking without eggs or oil can be tough until you get the hang of it. Most of the time you can substitute apple sauce for the oil in a 1-to-1 ratio. For eggs you can go with EnerG Egg Replacer, mashed banana, or a “flax egg”. (To make a flax egg mix 1 TBSP ground flax seeds with 2 TBSP water. Let sit for a few minutes until gelatinous. Then use as you would a regular egg.)
You can use a small spray of oil on the pan to keep your baked goods from sticking. (Even Rip does it!)
Eileen- we all fall off the wagon sometimes. (I had way too much chocolate this week!) What’s important is that you recognize the need to get those Plant Strong foods back in rotation. And don’t worry about meat alternatives too much. There’s no rule saying you have to eat them. A plate loaded with veggies is perfect!
Dana — thanks for the info about “flax egg.” I had never heard that but will try it. I have substituted flaxmeal for butter in baking but never for eggs.
Started bringing Granola and a fruit cup to work. I mix them together in a container and microwave them for 1 minute and it makes a wonderful warm lunch.
Lunch was a real obstacle because I needed something portable, and something that would keep until tomorrow if I didn’t eat it. Granola will keep for days, and the pre-packaged fruit cups do the same. I can eat it cold if I want, but the warm fruit and granola is so good on a cold day …
We tried Allison’s pop-up stand as a “take-out” meal Saturday evening. We loved the stir-fry and we especially liked the Peanut Butter flavored sauce in place of soy sauce. Donna wonders if the recipe is available for the sauce.
This morning we did the E2 Lemon Cornmeal Pancakes. For a meaty side dish we chopped up sweet potatoes and stir-fried them with veggie broth in a separate pan; it turned out to be an improvement on home fries. Lazy sunday am breakfast creativity was satisfied.
Hi Jeff, so glad you liked the stir-fry! The recipe for the sauce came from one of my favorite blogs: http://www.eatingbirdfood.com/2011/04/kale-and-sweet-potato-brown-rice-bowl/ . I make it all the time.
I have been wanting to try the pancakes! How were they? That’s sounds awesome and Sunday brunches are my favorite