#107b: How to Make 5 Familiar American and Kid-Friendly Dinners Plant-Based
Americans tend to eat the same foods over and over again. It’s easy, it’s familiar and we know we like it. It’s not necessarily a bad thing, but it can be limiting when it comes to making healthy changes. Many people think that they can’t eat their usual foods in a plant-based way, but that is simply not true.
The main thing I want you take away from this episode is that you can make ANYTHING plant-based! There is always a way. Your favorite recipe may not taste exactly the same, but it will still be delicious and over time you may come to find that you like the plant-based version even better! You may also find that you are actually eating a greater diversity of food than before!
If you want to learn more about replacing meat in your diet check out this episode: doctoryami.com/meatless
In addition, it you want tips on replacing dairy, check this one out: doctoryami.com/dairyfree
For each popular meal, I will provide examples of recipes that are more whole foods based, more processed, available in the freezer section and eating out examples if available. I hope that this gives you lots of ideas of how you can make your favorite foods in a plant-based way!
Pizza
Pizza is one of the most popular American foods! Traditionally, pizza is loaded with cheese and meats which equals lots of saturated fat, cholesterol and sodium. This can end up being a problem, especially if you eat it often. However, plant-based versions don’t have to include cheese at all or you can use a plant-based cheese alternative.
Making a plant-based pizza can be as simple as picking up a premed crust (or prepared pizza dough) spreading it with plenty of yummy tomato sauce and then loading it up with ALL of your favorite veggies. You can sprinkle a little plant-based cheese or not. You can also be creative and use pita bread, whole wheat tortillas and other creative “crust” options for when you want to get that pizza flavor.
The beauty of making your own pizza recipes is that you can be creative and change it up every time!
Mostly Whole
When you are trying to stay more whole, I recommend starting with a whole wheat or whole grain crust. You can even make your own crust out of sweet potato and other whole plant foods. Then all you have to do is use a simple tomato or pasta sauce and load up with all of your favorite veggies. You can get fancy and roast your veggies first. Don’t be afraid to experiment. You can even make your own pesto sauce or cashew cream sauce instead of the traditional tomato sauce.
Tasty (and Healthy!) Homemade Pizza Recipes
A little more processed
In the more whole food versions you are leaving off the “cheese”, but I have found that I personally like pizza better without it. If you need some creamy, cheesy toppings in your life you can add a vegan cheese. (Check out my replacing dairy episode) or try some of the recipes below to make your own cheeses and cheese sauces. These are still great options and are sure to be crowd pleasers.
Plant-Based Recipes for Pizza Night
25 of the Best Vegan Pizza Recipes
Vegan Pizza at your Grocery Store
Some days you just want to pick up a frozen pizza and call it a day. The good news is vegan frozen pizzas exist! Even in my small town there are several choices for frozen pizzas that you can pop into the oven. Amy’s and Daiya brands are two that are widely available.
7 Frozen Vegan Pizzas You Need To Try
Pizza Take Out
If you aren’t wanting to make your own and are in the mood for pizza delivery, here is a video I did on vegan pizza take-out: Plant-Based at Top Pizza Chains
In addition, there are many other popular chain restaurants that offer vegan options. When ordering remember to request no cheese (or vegan cheese if they have it) and make sure the sauce you are choosing is dairy free.
Looking for Places to Order Vegan Pizza? Try One of These 50+ Chains
Top Pizza Chains with Vegan Options
Burgers
Burgers are so yummy and very American. Plus they are pretty easy especially if you use pre-made patties. Fortunately, there are lots of option available from completely homemade veggie burger patties to store bought and now even fast food options!
Keeping it Whole
The key to making your own veggie burgers is to use a template that includes a starch, a bean, a binder and the spices that you want. The flavor combinations are endless! You can get so creative and have lots of fun inventing the veggie burger of your dreams. Below is a template you can use to create your own veggie burger, plus my two favorite veggie burgers of all time. You are sure to find one that you like!
A Formula For Making The Best Vegetarian Burgers
My favorite bean burgers:
The 15 Best Veggie Burgers, According to Nutritionists
Adding Some Flair
Making your own veggie burger can easily be made with whole foods and in my opinion is much more delicious than the store-bought kind, but other ways to jazz up your veggie burger include optional foods that are more processed. For example, I love a slice of Field Roast Chao Creamy Original on my burger every now and then, or maybe some vegan mayo. Overall, homemade veggie burgers are quite health promoting!
Veggie Burgers at your Grocery Store
There are so many delicious choices these days. Frozen veggie burgers have a wide range as far as wholeness, taste, and cost. I am grateful that they exist because it’s easy to have them in the freezer for backup emergency meals or for that night that you want something a bit more processed but want to skip take out. Check out the article below for a review of frozen veggie burgers many of which are available in your grocery store!
The 15 Best Veggie Burgers, According to Nutritionists
Veggie Burgers when Dining Out
It is pretty common to find veggie burgers when dining out. But there are now some popular fast food chains that carry them too! This can be convenient when you are taking road trips or for teens that want an option when they are making a stop with friends. Although these veggie burgers are typically ultra-processed and not as health promoting as the homemade whole foods based veggie burgers, it’s nice to have for that every-once-and-a-while opportunity.
These Fast Food Chains Are Serving the Meatless Burgers Everyone’s Talking About
Hot Dogs
Hot dogs are part of summer cookouts, ballparks and birthday parties. Unfortunately though, the animal meat kind are a processed meat and are classified as a carcinogen. This is not a food I recommend giving to children. However, you can make this familiar American food in a plant-based way!
Keeping it Whole
I’ve talked about carrot dogs before and I know it seems really weird, but they are so good! This inventive way to enjoy the flavor of hots dogs is a completely whole food option that is low in calories, high in flavor and skips the carcinogens. Don’t knock it ‘till you try it!
A Little More Processed
If you are craving a bit of a meatier texture, but still want to make it yourself, you can use beans and vital wheat gluten to make a tasty treat that is likely more satisfying than the meat kind. Vital wheat gluten is used in making seitan and gives foods a chewy, meaty texture.
Store-Bought Vegan Hot Dogs and Sausages
If you are headed to a friend’s BBQ and need to pick up a quick plant-based option, you are in luck! There are so many brands now. My favorite is lightlife because it is also low in fat, but there are some brands now that rival the traditional meat sausage. In taste tests some people can’t tell the difference!
9 Best Vegan Hot Dogs for Summer 2020 BBQs and Grilling
Hot Dogs at the Ballpark
If you are going to catch a game at the stadium, there are many stadiums now that offer plant-based hot dogs and sausages to nosh on while you cheer. Below is an article listing ballparks and their offerings.
Mac N Cheese
Mac N Cheese is one of America’s favorite comfort foods. It’s so cool to be able to make this American classic from whole foods! Personally, I LOVE making homemade plant-based Mac ’n Cheese with cashews and vegetables. It is so creamy and satisfying and definitely hits the spot. However, if you don’t have time to make your own, now there are several brands that offer shelf-stable Mac ’n cheese!
Whole Foods Based
Below are a few recipes that you may want to try to make your own Mac ’n Cheese at home. They are pretty simple and you can use the sauce in lots of ways such as over veggies or over your rice and beans.
Butternut Squash Mac and Cheese
Add the Vegan Cheese?
Of course if you wanted to make a version with vegan cheese you definitely can and here are a few recipes that utilize commercially available plant-based cheeses.
Classic Baked Vegan Mac And Cheese
Mac ’N Cheese From a Box (but without the dairy)
Many people have a bit of nostalgia about boxed Mac ’n cheese. Well, now you can have your boxed macaroni, but without the dairy! See the articles below for the growing yummy options, many of which are also gluten free!
Vegan Mac and Cheese Without a Recipe—Try These Boxed Brands
The Best Vegan Mac and Cheese Brands in 2020
“Chicken” Nuggets
I think every kid from my generation grew up eating nuggets. It was a freezer staple. Im pretty sure it was the first thing I learned to “cook” because all I had to do was put the nuggets on a cookie sheet and put them in the oven. However, these traditional meat nuggets are not health promoting. You can get that same flavor and satisfying crunch with whole foods and skip the meat all together. …but if you really want that frozen nugget from your childhood without having to kill a few hundred chickens, there are plenty of options!
The Whole Nugget
Most of the recipes for whole food based nuggets are made from chickpeas and they look really good! Plus, you get fiber and antioxidants too!
A Little More Processed
Like the hot dog recipes, if you are wanting a bit more bite from your homemade nuggets try the recipes below that include vital wheat gluten or tofu.
Kid-Friendly Vegan Chicken Nuggets
Store-Bought Vegan Nuggets Without the Chicken
As promised, there is no shortage of plant-based nuggets in the freezer section of your grocery store. Obviously way more processed, but if you want to replicate that childhood nugget this is a fine option every once-and-a-while.
Top 6 Vegan Chicken Nuggets Brands
Did these ideas help open your mind to the possibilities? What will you try first!
Have fun, enjoy and remember that eating a plant-based diet is not about deprivation, but ABUNDANCE!
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The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.
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