Plant-based over the Holidays

‘Twas the night before Thanksgiving, and all through the supermarket, all the hosts were fretting which foods to target.

Gluten-free, wheat-free, lactose-free, Paleo, Keto, pescatarian, vegetarian or vegan...We could spend hours deciphering how to successfully accommodate each kind of guest for dinner, but because we live on the West Coast where 40% of us identify with following a vegetarian or vegan diet, we will zero-in on how to accommodate a plant-based eater this holiday weekend.

It is easy for a plant-based dinner guest to load up on veggies and carbs, but the protein is where they will struggle. Fake turkey anyone? Tofurky is a real thing! It’s a plant-based roast jam-packed with protein and fiber, but it’s also filled with ingredients you might not recognize—vegan natural flavors, potassium chloride, calcium lactate (from beets) & maltodextrin. Overall, the ingredient list is not terrible, but it’s not the definition of a ‘whole food’ either. However, this could make a quick and easy addition to your already crazy Thanksgiving menu.

But if you have more time and want to prepare something a little more creative, try stuffing veggies—like peppers and mushrooms—with beans and other goodies! Adding beans is what makes these recipes protein rich. Did you know that just 1 cup of cooked lentils has about 19g of protein? To give you a reference point, 1 serving of roasted turkey breast has about 24g of protein. Not bad for a handful of beans! Here are two of my favorite stuffed veggie recipes and try adding the vegetarian gravy as a sauce to go along with it:

• https://thehappyhousewife.com/cooking/rice-and-beans-stuffed-peppers/

• https://emilykylenutrition.com/greens-beans-stuffed-portabella-mushrooms/

• https://umamigirl.com/best-vegetarian-gravy-recipe/

Happy Thanksgiving everyone!

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