In order to eat less meat and more plant-based foods, you need to fill your refrigerator and pantry accordingly. Once you’ve had your fill of the right foods, you can check out our tips for adopting a plant-based diet. Besides fruits and vegetables of course, what are the ingredients that you should always have on hand?
- Mushrooms
In addition to being economical, mushrooms are a great alternative to ground meat. When chopped, cooked and seasoned, they’ll mimic meat in a host of recipes like meat pie and spaghetti sauce. Another idea: Portobello mushrooms (with the stems removed) will replace the hamburger patties in your burgers this summer.
- Legumes
Versatile, rich in fiber and iron, legumes are delicious both in a stew and in a fresh salad. You can buy them canned or dehydrated: it doesn’t matter, they keep for a very long time. You should always have some in your pantry. If pulses are causing you bloating, be sure to rinse them well first and try lentils, which are easier to digest. Legumes have exceptional nutritional value in addition to being low in saturated fat. They are therefore a very good substitute for meat.
- Tofu
An all-purpose food, tofu deserves its place a few times a week in a healthy diet. Crumbled, it can imitate meat in stews. Cubed it will work perfectly in a stir-fry, while the silken tofu will be the base of excellent desserts and can add protein to your morning smoothie. Keep the brine of the feta cheese and soak the tofu cubes in it. You will see how well it mimics cheese to perfection!
- Vegetable drinks
Almond, soy, rice, coconut or oat milk … there are plenty of options to replace cow’s milk. However, not all plant-based drinks are created equal in terms of nutrients. Look for drinks fortified with vitamins and minerals. For protein, soy milk is the one that contains the most. Worried about calcium deficiency? Most plant-based drinks contain as much as cow’s milk.
- Oatmeal
Oatmeal makes a quick, complete breakfast. They can be served as oatmeal prepared the same morning or as a cold no-cook version that you have prepared the day before by soaking the oatmeal in a little vegetable milk. Even in savory oatmeal, one of the food trends of 2019, oatmeal makes up a complete and delicious meal to garnish with your favorite ingredients (vegetables, nuts and seeds, vegetable cheese, etc.) Oatmeal is also a good ally for cooking healthy snacks like oatcakes or homemade soft bars.
- Nuts
Nuts are the best friend of vegetarians and vegans. An excellent source of protein and good fats, they should accompany you everywhere you go to calm your cravings. Thanks to their content rich in proteins, fibers and good fats, particularly omega-3, a handful of nuts gives a quick and lasting feeling of satiety. If you’re short on plant-based milk, you could simply grind water and shelled nuts (skinless to avoid having to strain) soaked overnight for a delicious, healthy drink.
- Lawyer
A source of good fat, avocados lend themselves to all sauces. In salads, in a sandwich or to garnish a stew, they provide energy and keep you full for a long time thanks to their intake of soluble and insoluble fiber. To eat more of it, explore off-the-beaten-path recipes like chocolate avocado mousse or avocado vinaigrette. Avocado oil is an increasingly popular oil that is very interesting to use in cooking.
- Quinoa
Not many people know that quinoa contains around 15% protein, which makes it one of the best starches to add to your meal. It is particularly indicated for those intolerant to gluten and very appreciated for its health benefits (rich in carbohydrates, fibers and proteins) and its versatility. You can enjoy it hot or cold, in a soup or in a salad.
- Chia seeds
Chia seeds are a superfood popular with vegans for their interesting protein and omega-3 content. They are very easy to incorporate into anything you eat or drink since they do not change the taste of food. In a smoothie, on pancakes, salads or even in muffins, put it everywhere! On contact with liquid, chia seeds swell and take on the texture of a gel. You can make a jam by blending the gel with fruit and maple syrup in a blender.
- Soybeans
Edamame beans are actually fresh soy beans. Pea-like, they are high in protein and iron, making them a food of choice. You can buy them in pods and serve them as they are for a healthy snack or a chic aperitif or peeled to add them to a stir-fry, a salad or a soup. It doesn’t matter, you just need to whiten them for a few minutes and you’re done!
