It occurred to me while I was making my family’s dinner tonight (veg dumplings with broccoli) that what intimidates so many people about vegetarianism and veganism is how to make meals they’ll enjoy. One of the questions most commonly asked of vegetarians is “What do you eat?” Most people who consume meat only eat about 4 or 5 different types of animals, yet there are thousands of different types of fruits, vegetables, and legumes for everyone to choose from. And no, you don’t have to like tofu! I didn’t like tofu or soymilk either when I went vegetarian. 
Most people already eat a lot of vegetarian foods, but they just don’t think of them as such. Eating animal products in our society is the default position, so vegetarianism is sometimes seen as a radical deviation from the norm. But you can eat in a way that is better for yourself, the animals, and the Earth and still enjoy most of your favorite foods. Plus, in addition to being extremely tasty, plant foods are healthier overall since they are lower in fat and contain NO cholesterol.
So… how can you continue to eat your family favorites without using animal products? Some simple substitutions make meal planning a snap! Here are a few examples.
Move meat off the menu, and make some easy plant based substitutions. Beans, lentils, and nuts make easy high protein substitutions for ground beef in recipes such as meatloaf, burgers, and meat sauces. You can also make your side dishes larger and more interesting. Instead of a small lettuce and tomato salad as a side dish, have a large spinach salad with chickpeas, walnuts or slivered almonds, roasted red pepper, and a ginger vinaigrette. Make a huge bowl of soup on the side with some french bread.
Think outside the box, and make your traditional dishes with a twist. Use more interesting versions of things you already enjoy. Instead of boiling green beans, fry some green beans in olive oil with some toasted nuts on top and fresh ground salt and pepper. Instead of a baked (white) potato with sour cream and bacon bits, try a baked sweet potato (gotta’ love that beta carotene) with some olive oil or topped with fresh salsa, chopped cilantro, and a squeeze of lime juice. Not only is it healthier (and imo tastier), but its completely vegan.
Make easy substitutions when cooking. This is a bit of a repeat of point number 1, but I want to emphasize that its much easier than you think. If you aren’t used to thinking this way, it may not be immediately obvious, but you can easily substitute plant based ingredients for your regularly used animal based ones.
When you are baking, you don’t need to use eggs. What you do is look at the function of the ingredients in the recipe and find something else that serves the purpose just as well. Eggs are usually used either for moisture or as a binder. If you want to use them as the moisture in a recipe you can simply substitute vegetable oil, smashed banana, or applesauce. If you are using it to bind, you can combine 1 teaspoon cornstarch and 3 Tablespoons water for each egg. Combine and mix separately before adding to recipe. Its cheap, easy, and cholesterol free.
Instead of cow’s milk, you can use pretty much any other liquid you’d like provided it goes with the dish. For something savory like mashed potatoes or gravy, you can substitute plain soymilk, vegetable broth, or water. For sweet dishes like puddings, cookies, and cakes you can use soymilk (planin or sweetened like vanilla), juice, or water. Just use your imagination and odds are it’ll improve the taste as well as the nutritional value.
Substitute vegetable shortening or margarine instead of lard when baking or making sauces or gravies.
Experiment with different cuisines from around the world. Most countries have recipes that are vegetarian or nearly so with a little bit of tweaking. Instead of plain ol’ spaghetti and sauce, try making Pasta Puttenesca (Italian – make sure to add some sundried tomatoes) or Peanut Stew (Indian). Again, I hate to sound like a broken record (but not really), but they’re extremely cheap, easy, tasty, and nutritious!
Finally, if you’re stuck for ideas or simply want a convenient alternate to one of your favorite foods, there are commercial faux meats and faux dairy products available in most grocery stores. It’s a little pricier because its a convenience product, but then again you get what you pay for. In my opinion, I’d rather pay a little more for a premade veggie burger that’s cholesterol free and low fat, than pay less for a beef burger full of cholesterol, hormones, and fat. Plus, I choose to pay the cost now rather then later in the form of medical bills and ill health.
If I have a sweet craving for ice cream, there are lots of lovely nondairy desserts available as well. I certainly wouldn’t recommend them as a healthy treat, but they taste great and don’t harm any animals in the bargain. My personal favorite is So Delicious (nondairy ice cream) which is carried by most of the larger Giant Eagle grocery stores. Also, their chocolate is organic so its also slave free (see my blog for more about slave chocolate).
So if you’ve made it this far in my blog, I hope you’ll make the switch to eating healthier and happier for you, your family, and the animals. Now if you’ll excuse me, my (vegan) brownie is beckoning me.