Power Up Your Menu with Plant-Based Options

by: Sarah Carlson, MS, RD, LD

Recently there has been a focus on plant-based options at the grocery store and in many restaurants.  More people than ever are trying plant-based options as a way to increase nutrient intake and, hopefully, make an impact on the planet.

You’re likely seeing terms like plant-based and/or vegan on restaurant menus and grocery store packaging.  These items are made with plant-derived ingredients and do not contain any animal products or byproducts. However, don’t be fooled - not all plant-based items/vegan items are nutrient-dense! After all, a cookie is still a cookie and definitely has a spot in any balanced “diet”.

The most important thing to focus on is the overall nutrient content of the food, such as fiber (Most Americans are not getting enough fiber) and protein, which helps with satiety and builds/maintains muscle.

How to start incorporating plant-based options into meals

Veggie burgers are an easy way to take leftovers and create a plant-based entree.  One simple recipe is to take Taco Tuesday leftovers like rice, black beans, corn, and fresh cilantro, and mix them together in a bowl, then grill or bake (Black Bean Burger).  What a great way to use leftovers and reduce waste!  Beans are also a good source of fiber, a nutrient lacking in the typical American diet.

The best way to start incorporating plant-based options is at home, especially with kids.  Many schools are trying to add plant-based options into the lunch menu, but students usually prefer foods that are familiar to them.  That is why it is important to start exposing kids to these foods early and in a comfortable environment. 

Simple swaps for kids

Try making a homemade dairy-free queso made with carrots and potatoes (Homemade Plant-based Queso).  The kiddos won’t even miss the dairy and it’s packed with nutrients like potassium (from the potatoes) and vitamin A (from the carrots).  This dip is perfect for a plate of nachos (my personal favorite!) or drizzled over steamed broccoli (YUM!).  The queso can even be drizzled over the black bean burger the next day utilizing the leftover taco ingredients (see recipe above).

How do plant-based options benefit the planet

Incorporating plant-based options truly ends up being a full circle moment.  The plant-based options make a positive impact on the planet and are filled with nutrients otherwise lacking in most meat-based options (i.e. fiber).  The leftovers of Taco Tuesday can easily be upcycled into another meal– the black bean burger, filled with fiber and plant-based protein.  This not only reduces waste but also has a positive environmental impact.   Remember, this doesn’t have to be an all-or-nothing endeavor.  Start small with Meatless Monday or (plant-based) Taco Tuesday and build from there.  Think about your meals for the week and ask yourself– do these meet the colors of the rainbow?  This could even be a fun activity for the whole family.  Have fun and don’t be afraid to try something new!