No Bake Chocolate Bean Brownie (No trace of beans at all! Taste like regular brownies)

Five years ago, when I contemplated changing my eating lifestyle, I felt acutely sad to leave my favorite desserts (macaroni salad, cakes, cookies, brownies, ice cream, etc.). But I decided that I will not let this sadness keep me from achieving my health goals. I managed to turn sadness into the excitement that I will be setting myself up for a new adventure discovering new ways to support my body and not destroy it- I called this new journey SELF-LOVE.

Have You Tried These Plant-Based Meat Substitutes?

Many of us grew up eating beef, lamb, pork, chicken, veal, fish and seafood, and other kinds of meat. We had enjoyed eating meat in different ways of preparation and cooking -- steak, grilled, braised, stewed, etc.

However, since we’ve been advocating the whole-food plant-based diet, the first question that probably entered your mind is how to “plantify” meat. You might be concerned with finding plant-based substitutions for your old favorite meat recipes.

Going on a whole-food, plant-based diet does not mean you have to sacrifice the dishes you love. Almost anything you used to eat can be made with plant-based ingredients – even meaty dishes like burgers, meatballs, and Buffalo wings. It would just take imagination and creativity on your part to achieve this.

Below are different ways on how you could prepare a whole-food plant-based meal without harming a single animal. But first, let me tell you why we love to eat meat in the first place.

Why We Eat Meat

Humans are generally omnivorous, meaning we feed on both plants and animals for sustenance.

However, historians and zooarchaeologists say that millions of years ago, the hominis --- a term used to refer to the extinct members of the human race --- ate only plants and fruits. Based on their studies, our early ancestors were scavengers by nature, not hunters. So while they had stronger jaws and larger teeth than modern man, their digestive systems were designed for digesting plant matter, not raw meat.

However, as the climate changed and temperature rose, the forest shrank and plants became scarce. These environmental conditions forced the early humans to find another source of energy. By using the tools originally designed to help them dig tubers and crack open nuts, our ancestors pre-process animal flesh so they could chew and digest easier. Once they shifted to occasional meat eating, it didn’t take long to make it a part of their diet.

The modern human brain is far larger than that of other primates and three times the size of the predecessors of the Homo species. But those big brains come at a cost. They require energy to operate. Studies say our brains consume twenty percent of our body’s total energy and meat played a role in this.

Then, when humans began cooking meat, it became even easier to digest quickly and efficiently, and capture those calories to feed our growing brains. The earliest evidence of humans cooking food dates back about eight hundred thousand years ago.

Today, we crave meat because our brains are still wired to seek out energy-dense sources of protein. But we also crave meat because of its cultural significance in our lives. Cultures across the globe consume meat differently. Also, wealth plays a role in meat consumption. Industrialized countries consume an average of more than 220 pounds of meat per person per year, while the poorest nations consume an average of less than 22 pounds per person.

Enter Meat Substitutes

I’ve mentioned in a previous blog that religion plays a role in our diet. People following religious dietary rules led to the development of meat substitutes. Tofu and wheat gluten are associated with Buddhist cuisine in Asia. Meat substitutes were also popular in Medieval Europe during the Lenten season when eating meat is forbidden.

During the late 19th century and first half of the 20th century, interest in meat substitutes increased, especially from vegetarians searching for alternatives to meat protein for ethical reasons. Food shortages during the two World Wars caused regular meat eaters to be confronted with the same problem of finding meat substitutes.

Today, owing to the global demand for sustainable diets, concern over global warming, and major investments by food companies, there is an increase in awareness and market demand for meat substitutes.

However, meat analogue companies, who have been developing meat substitutes in laboratories and mass producing them, have been criticized for the production and marketing of their products. Dieticians claimed that these laboratory-made meat substitutes are not necessarily healthier than meat due to their highly processed nature.

I advise you to stay away from these meat substitute products since they are processed with isolated proteins and probably loaded with oils which may be hard for you to digest.

Types of Meat Substitutes

If you really feel the need for a chewy meat-like texture, there are some substitutions that offer some degree of texture but with none of the problems associated with meat but have all the green light healthiness of whole plant foods.

Jackfruit

Jackfruit is a fruit, quite expensive but has a very meat-like texture once cooked. It can stand in for meat in savory dishes like pulled pork, corned beef, or shredded chicken. You can buy it raw or in a can. Jackfruit has a very slight sweet taste but is perfect for barbecue sandwiches, stir-fries, or any dish that uses beef, chicken, or pork.

Just separate the yellow flesh and the seeds and save the seeds for another recipe. In a pan, water sauté onion, garlic, and jackfruit. Season it with salt, pepper and other seasonings like cumin, chili powder, paprika, cayenne pepper, Worcestershire sauce, and liquid smoke. Add vegetable stock and simmer the jackfruit mixture for 45 minutes. After simmering, spread them on a baking sheet and bake them for 1½ hours at 350°F. Spread some vegan barbeque sauce on top and bake them for another 15 minutes. Serve this like how you serve barbeque pulled pork.

Mushrooms

Mushrooms can substitute grilled meats, burgers, and steaks. Marinating a Portabello mushroom in balsamic vinegar and then grilling it makes a nice steak.

Or in a pan with water, cook minced mushrooms until water evaporates. Then sauté it with onion and garlic. Transfer the mixture in a bowl and add breadcrumbs, oats, herbs like parsley, oregano, rosemary, and thyme. Season with salt and pepper or add cayenne pepper for spice. In a separate bowl, prepare an egg substitute which is done by mixing ground flaxseed and water (at 1:3 ratio) and let it sit for 10 minutes. Add the ground flaxseed mixture to the mushroom mixture to act as a binder and mix well. Cover and refrigerate for at least two hours or overnight. Once chilled, form into balls and line them on a baking sheet. Bake them for 20 minutes at 375°F but turn them over halfway so that they brown evenly. Serve them like how you serve meatballs.

Eggplant

You may not know it, but an eggplant can be a delicious alternative for meat in this recipe.

In a pan with water, sauté an eggplant cut into cubes with skin on. Then add vegetable broth as needed until eggplant is cooked. Transfer to a food processor. In another pan with water, sauté onion, garlic, and celery. Transfer into the food processor and pulse until eggplant and aromatics are blended. Transfer the eggplant mixture into a bowl and add breadcrumbs and herbs like parsley, basil, and oregano. Season with salt and pepper. In a separate bowl, prepare an egg substitute by mixing ground flaxseed and water (at 1:3 ratio) and let it sit for 10 minutes. Add the ground flaxseed mixture to act as a binder. Mix well and form into balls and lay them all on a baking sheet. Bake them for 20 minutes at 375°F, turning them over halfway through so they can brown evenly. Once baked, serve them as you would do to regular meatballs.

Tofu

Originally from China, tofu is made from curdled soy milk. Soy milk is a liquid extract from ground cooked soybeans. The curds are then drained and processed into a block. Tofu is tasteless on its own, but it can absorb whatever flavors it is cooked or marinated in. They crumble easily making it good for salads, meat substitutes, or in stir fry.

Crumble a block of extra firm tofu in a bowl. Season it with soy sauce, tomato sauce, chili powder, garlic powder, cumin, and pepper and mix them well. Grease a baking sheet with olive oil and spread the crumbled tofu on it. Bake it for 20 minutes at 400°F. Give it a little stir after 10 minutes so it can brown evenly. Try serving this as taco meat.

Tempeh

Originally from Indonesia, tempeh is made from fermented cooked soybeans and molded into a block. Sometimes, brown rice, quinoa, or flax seeds are added. Unlike tofu, tempeh has a natural nutty flavor and texture. You may flavor your own tempeh by soaking it in your favorite marinade.

Cut tempeh into cubes and place it in a bowl. Add cornstarch, paprika, minced garlic, minced ginger, sesame oil, soy sauce, and rice wine. Mix together and then cover and let it chill inside the refrigerator.

In a pan, dry fry the marinated tempeh until golden brown. In another pan, dry sauté minced garlic and minced ginger . Add red pepper flakes, tomato paste, vegetable broth, soy sauce, rice vinegar, honey, and slurry. A slurry is a mixture of water and cornstarch that is used to thicken sauces. Cook the sauce until thick then add the fried tempeh. Coat the tempeh with the sauce and sprinkle sesame. Do you think this recipe looks and tastes like General Tso’s chicken?

Seitan

Seitan (pronounced SAY-tan) is made from wheat. It is made by rinsing away the starch in the wheat dough, leaving just the high-protein gluten behind.

It is also called wheat gluten and similar to the look and texture of meat when it is cooked. That is why this is a popular meat substitute among vegans and vegetarians. Seitan has a savory taste close to Portobello mushroom. Once you peel it, it looks like peeled chicken. You can make your own seitan or you can buy them at grocery stores.

Pulses

A legume refers to any plant from the Fabaceae family that includes its leaves, stems, and pods. A pulse is the edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside the pod is the pulse.

Lentils have always been a stand-in for meat since the beginning of veganism. Any variety of pulses, either ground or mashed, can be a great filling for things like burritos and sandwiches. They cook up quickly and are inexpensive. You won’t get the same texture as meat, but you will get a filling, nutritious meal.

In a saucepan, dry sauté chopped onions, sliced carrots, and chopped celery. Season with salt and pepper. Add red wine, minced garlic, diced tomatoes, tomato paste, and vegetable stock . Bring it to a boil. Add brown lentils and dried herbs like basil, oregano and rosemary. Add baking soda to cut the acidity and simmer for 40 minutes. Serve on top of any pasta a la Bolognese sauce.

Potatoes

Some say that potatoes can be used as meat substitutes. But most people agree that potatoes will make excellent extenders for any mixture.

Bulgur Wheat

The Old Testament mentions bulgur and the wheat was popular in the ancient Mediterranean region. Bulgur is an edible cereal grain made by boiling, drying, and grinding kernels of cracked wheat. The result is a firm grain that you can eat plain like rice or couscous, or an ingredient for soups, recipes, and baked goods. When cooked, it has a similar consistency to couscous or quinoa.

Nuts

Nuts are not vegetables but they can be used as a meat substitute which can provide “meatiness” in your cooking.

Grind walnuts in a food processor. Then add mushrooms and pulse until you have a rough walnut-mushroom mixture. In a pan, dry sauté the walnut-mushroom mixture. Add soy sauce and cumin and sauté a little bit more. Transfer the mixture in a bowl. Using the same pan, dry sauté minced onion and minced garlic. Season with salt and pepper. Add tomato paste and mix well. In a food processor, blend black beans and the tomato paste mixture. Once done, add it into the walnut-mushroom mixture. Add grated beets, cooked brown rice, vegan mayonnaise, vegan Worcestershire sauce, and liquid smoke. Mix everything well. Then add wheat gluten and mix well again. Form into burger patties. Grill them on a pan and brush with vegan barbecue sauce until brown on both sides. Serve as what you would do with hamburgers.

Conclusion

When you begin a whole-food, plant-based diet, you may feel like your choices are limited. But as you can see here with these plant-based substitutions, there are so many ways to keep your meals delicious and interesting, while fulfilling your meat cravings. Learning how to “plantify” a recipe could be fun and challenging. The more plant-based recipes you make, the more creative you will become. Soon you will be making delicious, satisfying meals that will satisfy your cravings, and before you know it, you will realize you don’t even miss the meat at all.

If you are not yet ready to go 100% on a whole-food plant-based diet or if you are interested to start, feel free to ask me how by scheduling a consultation. I will help and work with you to make changes at whatever pace you are comfortable with. There is also a health program that might suit your needs. Or if you want to hear from me talk more about Lifestyle Medicine, feel free to listen to the podcast or reach out by using the contact form below.

Sources:

Bath, Joe. n.d. “WFPB – Food Substitutions - Whole Food Plant Based Diet.” Whole Food Plant Based Diet. Accessed June 29, 2021.

Campbell, Kim. n.d. “Plant-Based Cooking 101: Substitutions for Oils, Butter, and Meat.” PlantPure Nation. Accessed June 29, 2021.

Center for Nutrition Studies. 2019. “Plant-Based Food Tips: Healthy Recipe Substitutions - Nutrition.” T. Collin Campbell Center for Nutrition Studies. May 24, 2019.

Parsons, Rhea. 2018. “10 Vegetables That Can Substitute for Meat.” One Green Planet. August 2, 2018.

Roos, Dave. 2019. “The Juicy History of Humans Eating Meat.” History. A&E Television Networks, LLC. May 8, 2019.

Smith, Diane. 2017. “Plant-Based Substitutions.” Plant-Based Cooking. June 19, 2017.

A Simple Breakfast

I am about to share with you a simple breakfast recipe so you could start your whole-food, plant-based diet. But before doing so, let us discuss breakfast.

There are varying beliefs about the importance of breakfast. Is it really the most important meal of the day? Does skipping breakfast help you lose weight? Is drinking coffee first thing in the morning considered breakfast? These kinds of questions continue to challenge what we know about breakfast.

Breakfast is defined as the first meal of the day after waking up from sleep, usually eaten in the morning. It is a compound word that literally means breaking the fasting period of the previous night.

History of Breakfast

Nothing much has changed throughout the history of what is eaten for breakfast. However, so much has changed throughout history of our attitudes toward breakfast itself. To understand how breakfast came to what we know now, there are four factors that influenced its evolution.

Religion

Back in the Middle Ages, overzealous moralists associated breakfast to gluttony for eating too soon. Although breakfast was granted to children, the elderly, the sick, and the laborers, the rest of the population do not eat breakfast for fear of committing a sin.

Trade

By the 17th century, tea, coffee, and chocolate were introduced in trade across the globe and people started drinking them in the morning. In 1662, Cardinal Francis Maria Brancaccio justified this with "liquidum non frangit jejunum", meaning "liquid does not break the fast".

Technology

The Industrial Revolution changed the way we eat breakfast. Train transportation across the U.S. made salmon from Oregon and oranges from Florida could be available for breakfast in New York. Electricity changed the way we do things. And increasing wealth among people influenced the creation of morning parlors or breakfast nooks in houses.

Convenience

By the end of the 19th century, breakfast cereals were created. Because of convenience, housewives fell in love with electric kitchen appliances and anything that could be poured into a bowl.

After World War II, all four factors have come together into what we know now as breakfast: easily available, easy to prepare meals that could give you energy to start the day right.

Types of Breakfast

There are two types of breakfast: traditional and quick.

Traditional breakfast varies from country to country. For Americans, traditional breakfast is often eaten on weekends. It consists of any combination of eggs, preserved meats (ham, bacon, sausage, etc.), potatoes or hash browns, breads (pancakes, waffles, toast, or biscuits), and a beverage (coffee, milk, or fruit juice).

Quick breakfast is often eaten on weekdays, before school or work, when there is no time or no need for a large breakfast. This type of breakfast includes foods like oatmeal, breakfast cereal, buttered toast, baked goods (donuts, bagel, etc.), granola bars, or sandwiches. They are often eaten with a beverage.

You may wonder what a “continental breakfast” is. The term was coined in England during the mid-19th century. To the British, “the continent” refers to the countries in mainland Europe. It is much lighter than the full English or American breakfast. It consists of baked goods (bread or pastries), jam, fresh fruit, and coffee, which are typical breakfast items in countries like France and the Mediterranean.

But whatever type of breakfast you prefer, it could be said that published opinions of international agencies, government, and non-government organizations have shaped our thinking that breakfast is an important meal, if not the most important meal of the day.

Recommended Breakfast

“Eat breakfast like a king, lunch like a prince and dinner like a pauper.”

- Adelle Davis, nutritionist

Eating a hearty breakfast in the morning nourishes your body and brain. It can also help regulate hunger, which in turn reduces the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance in school.

For a nutritious breakfast, try to choose whole, unprocessed foods from each of the food groups: carbohydrates, vitamins and minerals, proteins, healthy fats, and fiber. The general advice from health experts is to eat a substantial well-balanced breakfast, one that delivers its energy slowly over the course of the morning. We should all be aiming to consume around 15–25% of our daily energy intake at breakfast which is about 300–500 calories for women and 375–625 calories for men.

Loaded Bowl

I would call this a Loaded Bowl because it is packed with the necessary food groups.

Ingredients:

1 to 1 1/2 cup cooked oatmeal (old fashioned/unflavored/plain)

Unsweetened almond/soy milk (optional)

Any 1 to 3 fruits of your choice

2 tablespoons walnuts

2 tablespoons sliced almonds

1 tablespoon ground flaxseed

1 tablespoon chia seeds

1 ripe banana

Procedure:

Cook the oatmeal per product instruction. Adding almond or soy milk is entirely up to you depending on how watery you want your oatmeal to be. Top with the rest of the ingredients. You may also like to slice the banana and add it to the bowl.

Oatmeal gives you complex carbohydrates and fiber. It keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nuts and nut milk provide protein and healthy fats. The fruit tops it off with fiber, vitamins and minerals, plus it gives your breakfast a sweet taste. The darker the color of the fruits, the higher the anti-oxidants it contains. Antioxidants help remove free radicals in our body which disrupts our body’s cellular functions that results in a wide-array of health problems. Better avoid pre-packed oatmeal mixes that have added sugar and use old-fashioned oats instead.

If any of these ingredients are not available locally or too costly for your budget, do not worry. You may substitute it with another ingredient that may suit your taste and budget.

The Sad News

However, according to a study 18 to 25% of adults and as many as 36% of adolescents in North America skip breakfast. 74% of those who skip breakfast do not meet two thirds of the Recommended Dietary Allowance for vitamins and minerals compared with 41% of those who eat breakfast. Perhaps the most worrying of all, an English survey found that many parents were unsure of what makes up a healthy breakfast for their children.

A comprehensive dietary counselling that supports daily breakfast consumption may be helpful in promoting healthy dietary habits throughout the day.

Debates on Breakfast

There are conflicting opinions regarding breakfast out there. A lot of the literature on the benefits of breakfast is focused more on health outcomes rather than dietary outcomes, although both are frequently linked.

One study reported that eating a healthy breakfast regularly is associated with improved glycemic control. Another study reported an inverse association between eating breakfast and risk factors of cardiovascular disease.

And yet, some studies have challenged the importance of skipping breakfast in weight management. Other studies have mixed opinions with regards to the length of the fasting. I've seen people modifying or making their own version of intermittent fasting. I have patients fasting way too long; perhaps thinking fasting longer can make them lose more weight quicker, which is not good.

I'm not too fond of fad diets regardless of what each of them claims to be. Some of these diets violate the normal physiological process. Too much fasting can lead to metabolic acidosis plus many more side effects, which is not suitable for the long term. Fasting can be challenging to keep up with. Most people can only do it for a certain period therefore not a sustainable way of eating. Those with chronic health issues must be supervised.

Conclusion

Current professional opinion is largely in favor of eating breakfast. Although there are different opinions on whether breakfast can influence losing one’s weight, this is still unclear. If skipping breakfast is your way of fasting to get rid of toxic wastes, then it might be better than eating unhealthy foods.

Underlying health conditions must be considered first when considering dietary modalities that do not conform to normal physiological processes. You may get some ideas regarding diet from my recent podcast.

If you have questions regarding diet, feel free to schedule a consultation. I will help and work with you and suggest changes that would help you. Who knows? One of our Starter Programs might suit your needs. Or if you want to hear from me talk about Lifestyle Medicine, feel free to listen to our podcast or contact me using the contact form below.

Sources:

Betts, James A., Enhad A. Chowdhury, Javier T. Gonzalez, Judith D. Richardson, Kostas Tsintzas, and Dylan Thompson. 2016. “Is Breakfast the Most Important Meal of the Day?” Proceedings of the Nutrition Society 75 (4): 464–74.

Gibney, Michael, Susan Barr, France Bellisle, Adam Drewnowski, Sisse Fagt, Barbara Livingstone, Gabriel Masset, et al. 2018. “Breakfast in Human Nutrition: The International Breakfast Research Initiative.” Nutrients 10 (5): 559.

Harvard Health Publishing. 2011. “Breaking the Fast - Harvard Health.” Harvard Health. Harvard Health. June 2011.

Heather Arndt Anderson. 2013. Breakfast : A History. Lanham, Md. ; New York ; Toronto: Altamira Press, Corp.

Spence, Charles. 2017. “Breakfast: The Most Important Meal of the Day?” International Journal of Gastronomy and Food Science 8 (8): 1–6.