If you’ve ever wondered about going vegan or tried to eat vegetarian, you might have been faced with a scary uncharted territory of meatless concoctions and bland vegetables. This October is Vegetarian Awareness Month, and to celebrate, here are some tips to start making and trying vegetarian and vegan cuisine brought to you by some of Washington’s best vegan and vegetarian chefs.
1. Make the transition slowly
Starting off slowly and easing your way into a vegan or vegetarian lifestyle is one of the most important tips that chefs and restaurant owners recommended. Trying to go cold-turkey might seem like a good idea at first but is almost always unsustainable when you start craving the items you have cut out. Co-owner Ellen Gray of Equinox restaurant in Washington suggests picking one day a week to eat vegan or vegetarian, similar to the popular “Meatless Mondays” trend, and slowly adding more days if you like it.
2. Educate yourself
Educating yourself is also extremely important when it comes to pursuing a vegan or vegetarian diet. If you don’t educate yourself about how to replace the things you are cutting out, you will find yourself constantly craving those items and potentially depriving yourself of the essential nutrients your body needs. Gray said getting several vegan or vegetarian cookbooks is the best way to start. By reading about it and preparing, the transition doesn’t seem quite as shocking. She recommends the Physician’s Committee for Responsible Medicine’s guide on vegetarian and vegan diets, which offers a vegan recipe of the week, a 21-day vegan kick-start and other helpful tips. There are also several vegan cookbooks specifically for college students, such as PETA’s Vegan College Cookbook, which can be found on Amazon for less than $10.00.
3. Experiment with spices
Spicing up your vegan meals is important for maintaining the flavor that vegan meals are typically chastised for lacking. Chefs from DC Vegan suggest experimenting with unique spices that can bring complexity and depth to any dish. While fresh herbs are usually more aromatic and taste better, stocking up on dried herbs can help you be prepared to tackle vegan dishes any day. Some of the most basic green herb spices that can elevate your meals are parsley, basil, thyme, oregano, rosemary, sage, dill and bay leaves. Spices with a little more kick and flavor include garlic powder, onion powder, paprika, chili powder, turmeric, ground cinnamon, nutmeg and ground ginger. For more specialized ethnic dishes, check out the spice aisle at the grocery store or stop by a specialty store.
4. Don’t cut out sweets
Sometimes people forget that being vegan or vegetarian doesn’t mean cutting out some of life’s greatest sweet treats. Most desserts can be replicated and still taste just as amazing as those with animal products. Owner Zoheret Coats of Zoe’s Vegan Delights in Washington said regardless of diet choices, humans will always crave sweets and it’s important to keep them as an option so that you don’t binge when a craving hits. There are many guides online to replacing popular baking items with vegan substitutes, but here are some of the most popular:
Eggs:
·Replace 1 egg with 1 tablespoon of ground flaxseed and 3 tablespoons of water. Mix the flaxseed and water until it is well combined and gelatinous.
Butter:
·Replace butter with olive oil, unrefined coconut oil or canola oil.
Milk:
·Replace regular cow’s milk with soy milk, almond milk, coconut milk or rice milk. Soy milk and coconut milk are best for richer desserts.
Buttermilk:
·Replace 1 cup of buttermilk with 1 cup of unsweetened soy milk and 2 tablespoons of lemon juice or vinegar. Combine ingredients and whisk until creamy.
Honey:
·Replace with maple syrup, rice syrup or agave nectar.
5. Make vegetables the star
Making vegetables the star of your dishes is one of the best ways to make hearty meals that are still satisfying. DC Vegan chefs suggest manipulating vegetables to imitate classic meat items, like making beet burgers. Coats also suggests making dishes such as brown rice, whole grain pasta or quinoa with a variety of vegetables. These dishes provide protein and whole grains, as well as nutrients and fibers from the vegetables. Vegetables with more water are more filling. To add crunchy toppings to your dishes, try using salty roasted pumpkin seeds.
6. Be flexible
Be flexible with yourself when starting this journey, even if you are just trying one dish. You can make a vegan chili but still add regular cheese and sour cream on top. The process is all about trying new things and making what you like, the owners collectively said. Even small steps like cutting out meat once a week are great ways to incorporate some of the benefits of vegetarianism into your diet. Even many of the experienced vegan chefs said they don’t eat vegan 100 percent of the time. Finding a balance that works for you critical. “You don’t have to look at it as an all-or-nothing game,” Gray said. “It’s definitely negotiable.”
7. Evaluate yourself
While experimenting, make sure to stay on top of your health and body signals. Evaluate how you feel after a vegan or vegetarian meal or diet. If you feel great, keep trying it. But if you feel tired or hungry, you might not be getting all the nutrients you need, Coats said. Try adding more beans, which are packed with protein, if you find your stomach still growling.
8. Make it simple
Cooking vegan or vegetarian doesn’t have to be complicated or expensive. Gray said for quick and easy vegan burritos, she keeps on hand corn tortillas, beans and salsa — all things you can get at a 7-Eleven for a low price. Stock up on other vegan essentials like beans, grains, dried fruits, nuts and vegetables.
9. Eat out
If you lack the time or effort to cook vegan, don’t forget there are a ton of vegan and vegetarian restaurants all around the DMV area ranging from cheap eats to elegant restaurants with exquisite cuisine. Many bakeries also now offer vegan and vegetarian treats. Try a few of these top vegan and vegetarian restaurants and bakeries in Washington.
10. Don’t give up
Most importantly, vegan chefs and business owners suggest to not give up. If you slip up, keep trying — it is a give and take, Coats said. Each step you take can be beneficial to your diet and your health, even if they are small steps.