Dietitian's Corner: Give Thanks for Plant-Based Eating



Here are some tips for making your Thanksgiving meal something to share with (all your?) friends and family, including any vegan company who may stop in:

  • Many times eggs are used in baking for binding ingredients. Instead try flax “eggs” (one part ground flax with three parts water), mashed bananas (½ banana for one egg), or cornstarch (one part cornstarch with two parts water). These swaps do particularly well in muffins, cupcakes and breads.
  • Tofu is a great ingredient that picks up flavors of a dish seamlessly! Try blending silken tofu into puddings, mousses, smoothies and creamy desserts. Cut extra-firm tofu into cubes and incorporate into stuffing or even marinate with a favorite dressing.
  • Consider mushroom gravies over beef or chicken gravies to be veg friendly. Mushrooms impart a savory flavor, making them a terrific substitution. Consider making your own mock beef stock as a foundation: combine equal parts mace spice, nutritional yeast, onion, celery seed and garlic powder; mix into boiling water.
  • Take advantage of hearty grains and legumes. Lentils, brown rice, black beans, quinoa and couscous can be cooked up and made into dishes like lentil “loaves”, rice puddings or as a great casserole base.
  • No one wants to waste food, and certainly not when you’ve spent all that time making a meal for the group! Think through how to extend the use of your prepared dishes. Might extra cranberry relish do well on a sandwich over the next few days? How about using those extra dinner rolls and sauces towards a yummy biscuits ’n gravy the next morning?
  • Thank goodness the flavors of the season, like pumpkin, cranberry, apples and squash, are vegan and that dishes using these foods can be easily veganized!