Vegetarian Basics Your AH Vegetarian Guide

Always Hungry? Book Meal Planning Presentation Copyright and Disclaimer

Always Hungry Solution Presentation: Vegetarian Basics Published by Passion for Food, LLC Brookline, MA 02446

www.DrDavidLudwig.com

This presentation has not been evaluated by the food and drug administration (FDA) or any other regulatory agency and is intended for informational purposes only. The information provided is not a substitute for professional medical advice, diagnosis or treatment. Any application of the material provided here, or in the class associated with this document, is done at the reader's discretion and is his/her/their sole responsibility. 2 Meet Your Instructor

Chef Kenzie has been working with Chef Dawn since 2019 developing recipes and classes for the AH community

She previously developed recipes for Canada-wide cookbooks as well as team Canada Olympic athletes Chef Kenzie Osborne Kenzie is currently a body positivity/mental health advocate and anorexia survivor Chef, AH Program Developer, AH Recipe Developer, AH Coach Favorite quote from Dawn - "If it's not delicious, it's not worth it!" What Will You Learn in this Class?

Ratios and Nutrition

● Understand how to maintain ratios and achieve adequate nutrition while eating vegetarian meals.

Flavor Proﬁles and Preferences

● “If it’s not delicious, it’s not worth it.” Learn about developing ﬂavor and catering to your preferences.

Discovering New Flavors

● Discover new ﬂavors and ingredients to add variety to your meals without trying to recreate your favorite meat-centric meals.

Iron (Read more about iron HERE)

● Iron from plant sources is more difﬁcult for our bodies to absorb than iron from animal sources. Pair plant-based sources of iron with ingredients rich in vitamin C to aid with iron absorption.

Vitamin B12

● Vitamin B12 is exclusively found in animal products and fermented products. Consult with your doctor about considering a vitamin B12 supplement if these types of foods are not common in your diet.

Protein (Read more about plant-based protein HERE)

● Most plant-based proteins are more difﬁcult for our bodies to utilize than animal proteins. To ensure you meet your protein needs, we recommend incorporating multiple sources of protein at every meal.

Fats/Carbohydrates

● Most vegetarian proteins contain higher amounts of carbohydrates and lower amounts of fats. You may need to add fat to your meal and decrease carbohydrates to meet AH ratios.

How to increase protein intake when eating vegetarian foods. Seitan

Seitan comes from the protein found in wheat products (called “gluten”). It is not suitable for those who are gluten-free or celiac. Try our seitan recipes in Always Delicious, pages 71-73.

● Use in place of shredded beef or pulled pork and serve over a Grain-Free Wafﬂe (AH pg. 223). ● Use in place of bacon for breakfast. ● Serve on skewers and pair with Thai Peanut Sauce (AH pg. 262)

● Beans are a higher-protein slow carbohydrate. ● Blend into sauces for an easy way to incorporate a higher-protein slow carbohydrate. ● Roast and serve as a crispy topping for salads or soups. ● Pair with a higher-fat source of Beans protein such as nuts, seeds, deep-fried Try a wide variety of beans: black, white, tempeh or tofu, salmon (if kidney, pinto, chickpeas, lima, butter, etc. pescatarian), eggs, whole milk, Greek yogurt, or full-fat cottage cheese.

Brown rice and quinoa are both examples of Phase 2 slow carbohydrates. They are whole grains, and contain more protein than starchy vegetables or fruits.

● Cook in coconut milk or regular milk and serve as a sweet breakfast bowl topped with Greek yogurt or cottage cheese, nut butter or nuts, and optional berries. Brown Rice/Quinoa ● Cook in broth of choice and serve as a Experiment with both brown rice and savory breakfast bowl topped with quinoa to see what your body (and taste avocado, eggs, cheese, and non-starchy buds) prefer. vegetables.

● Overcooked brown rice is a great binder for patties or vegetarian “meatballs”. ● Rice and quinoa are high in carbs - be sure to pair with a source of protein and fat to balance ratios.

Brown Rice/Quinoa

Try picking a variety of types of quinoa: red, white, black, or tri-colored.

Tofu is a soy product that comes in three main varieties: silken, medium, and ﬁrm. We will talk primarily about the uses for silken and ﬁrm tofu. ● Silken: Add to cold sauces or salad dressings to increase protein content. ● Firm: Crumble and serve as “scrambled eggs” with olive oil and turmeric. ● Follow these steps when marinating tofu… Tofu ○ Press it between 2 sheets of paper towel to remove excess liquid. Tofu is naturally bland, so be sure to ○ Poke it with wooden skewers marinade your tofu and use extra ○ Let it sit in the marinade for 1 hour spices/seasonings. (or overnight).

Tempeh is a fermented soy product.

● Crumble and fry (or roast) for a quick salad or soup topping. ● Slice thinly, bake or fry, and coat in a flavorful sauce. Serve on a Grain-Free Waffle (AH pg. 223) or mix with beans. ● Use as a replacement for ground meat Tempeh to prepare Shepherd’s Pie with If the fermented flavor of tempeh is too Cauliflower Topping (AH pg. 238), strong, try soaking it in milk (or coconut Modern Day Sloppy Joes (AH pg. milk) overnight before using it in your 239), or taco-style meals. recipes.

Edamame are soy beans. They are a higher-carbohydrate protein, so you will need to adjust your recipe to accommodate the extra carbs. Try pairing them with a higher-protein slow carbohydrate (like beans) and your favorite fatty sauce to make a stir fry. Edamame ● Season with salt, pepper, and sesame oil. Frozen, shelled edamame can be quickly ● Roast and use as a topping for soups boiled and served as an on-the-go snack. or salads. You can also purchase pre-roasted and ● Blend into guacamole for a spiced edamame. higher-protein guacamole dip.

Hemp seeds are high in both fats and protein. They can be used to quickly add protein and fat to a variety of meals.

● Mix into baked or bread-like goods (such as muffins, waffles, pancakes, etc.) to quickly increase the protein and fat content of a meal. ● Add to chickpea-flour “breading” to Hemp Seeds increase protein. For example, try breading tofu in a mix of hemp seeds, Hemp seeds don’t have a strong flavor. They ground nuts, and chickpea flour before can be paired with sweet and savory dishes. frying in oil.

Cheese, dairy, and ﬁsh are all higher-protein options that are appropriate for some types of vegetarian diets.

● Cheese: Use as a topping or mix-in for dips, sauces, stews, soups, and salads ● Dairy: Choose lower-fat dairy options for increased protein content. Add fat Cheese, Dairy, Fish elsewhere in your meal. ● Fish: Use canned or cooked ﬁsh in If you do not consume dairy, consider soups, stews, or salads. Consider enrolling in our Dairy-Free Basics class to topping soups with dried shrimp for a learn about alternatives. crunchy higher-protein topping.

How to ﬁnd the right texture to add to your meal. I Want Something Flaky and Tender...

Unripe (Green) Jackfruit

● Use a fork to “shred” the flesh of an unripe piece of jackfruit. Use in stews and casseroles to add a flaky and tender texture. Remember that jackfruit does NOT contain high amounts of protein - so be sure to add a source protein to your meal. ● You can often find jackfruit in the canned section of your store - just be sure there is no sugar added. ● NOTE: Ripe jackfruit is a P2 ingredient, whereas unripe jackfruit is suitable for all phases. We recommend using unripe jackfruit for savory applications.

Seitan

● Slice seitan into strips or “shred” it with your hands for a texture similar to pulled-pork or pulled-chicken. ● Try our Smoke-Dried Tomato Seitan (AD pg. 73) or Basic Seitan (AD pg. 72) recipes.

Mushrooms

● Roast mushrooms in oil (sesame, avocado, or olive oil) and “shred” them with a fork or your hands for a meaty, “pulled pork” texture. ● NOTE: Mushrooms are low in protein. Be sure to add a protein to your meal (ie: add Greek yogurt, cottage cheese, beans, or tofu to a sauce OR add edamame, tempeh, or seitan to your main dish)

Firm Tofu

● Marinate ﬁrm or extra ﬁrm tofu in soy sauce or dressing of choice for a few hours (or overnight). Sear or roast in oil, and top with additional sauce for a thick and juicy protein option. ● See Marinated Baked Tofu (AD pg. 175)

Roasted “Meaty” Vegetables

● Poke small holes in “meaty” vegetables (such as portobello mushrooms, eggplant, or zucchini squash) and marinate in your favorite sauce or dressing. Sear or roast in oil until tender and top with additional sauce. ● TIP: Add beans or silken tofu to your sauce and/or add nuts/seeds to the top of your vegetables to increase the total protein content of your meal.

Tempeh

● Crumble and roast tempeh in your favorite dressing/sauce OR fry crumbled tempeh in oil on the stovetop. The texture will resemble ground meat and is a great addition to stews, “bolognese”, tacos, sloppy joes, “chicken” salads, etc. ● See Crumbled Tempeh (AH pg. 244, AD pg. 192)

Nuts/Seeds

● Pulse nuts and seeds in a food processor or high-power blender and mix into stir frys for a crumbly texture. Roll uncooked falafel (or bean-based patties) in crumbled nuts/seeds before frying for a delicious crunchy exterior.

Firm Tofu

● Lightly press tofu between two pieces of paper towel to absorb some of the excess water. Crumble in your hands (or with a fork) and toss with a stir fry. For a crispier, drier texture, let the tofu sit between the two pieces of paper towel for 30-60 minutes. After allowing time for the tofu to “rest”, crumble it and fry in oil. ● TIP: Cook crumbled tofu with olive oil, turmeric, and salt and pepper for a delicious vegan breakfast stir fry. Add beans, non-starchy vegetables of choice, and cheese or a few slices of avocado. ● See Pan-Fried Tofu or Tempeh Strips (AH pg. 243, AD pg. 193)

Tofu

● Blend silken OR ﬁrm tofu with black beans, mushrooms, chiles (or chile powder) and cream cheese (or alternative fat of choice) for a quick pâté-inspired dip/spread. Using ﬁrm tofu will create a thicker dip whereas silken tofu will create a thinner dip. ● Remember to increase the spices when you are using tofu. ● See Vegan Tofu Dip

Mushrooms

● Seasoned, roasted mushrooms can be a great base for a sauce or dip. Blend with Greek yogurt, cottage cheese, beans, silken or ﬁrm tofu, hard boiled eggs, or hemp seeds for additional protein and a creamy/thick texture (similar to a pâté). ● See Mushroom Pâté (AD pg. 275)

Beans

● Beans can be blended with cooked vegetables and fats to make a smooth dip, spread, or sauce. Try our Basic Hummus (AH pg. 290) or Black Bean Pâté (AD pg. 274) for a delicious spread on vegetable crudités or Socca Crackers (AD pg. 202).

Nuts/Seeds

● Blend soaked cashews (or other nuts/seeds of choice) with roasted vegetables for a quick vegetarian dip. Pair with a high protein topping such as ﬁsh (if pescatarian), eggs, hemp seeds, roasted edamame, or roasted beans.

Beans & Rice

● Toss together cooked beans with cooked brown rice/quinoa or mashed sweet potato. Add aromatics (onions, spices, garlic, etc.) for flavor. Mash ingredients together with your hands or a potato masher. Form into patties and let sit in the fridge to develop flavor and firm up. Once firm, cook in oil on the stovetop or on the grill (just as you would cook a regular burger). ● See Quinoa Croquettes (AD pg. 232) ● TIP: For a extra-crispy outside on patties, coat them in coconut milk and chickpea flour, then fry in oil. To increase protein, add collagen protein powder to the patty batter. If the batter is too thick, add a bit of coconut milk.

Tempeh or Tofu

● Crumble tempeh or ﬁrm tofu and mix with blended beans or mashed sweet potato and aromatics (onions, spices, garlic, etc.) for a quick-and-easy patty.

“Meaty Vegetables”

● Serve an eggplant (sliced into 1-inch thick pieces) OR a portobello mushroom cap in place of a patty. Poke holes in the eggplant or mushroom and marinate in your favorite dressing/sauce for a few hours. Fry in oil on the stovetop or toss with olive oil and roast in the oven until tender. ● Pair with a higher-protein dessert and/or higher-protein side dishes (ie: beans, Greek yogurt, cottage cheese, hemp seeds, roasted edamame, tempeh, setian, etc.)

Boosting the ﬂavor of your vegetarian meals. 3 Tips to Boost Your Veggie-Flavor!

We’ll discuss each strategy in further detail throughout the presentation.

1. Add Umami 2. Add Fat 3. Don’t Replicate Meat-Centric Favorites

Umami is one of the 5 major flavors in cooking. It is described as the savory, slightly salty taste that you would normally get from animal proteins, red meats, and poultry. Some examples of foods with an “umami” flavor profile include… ● Worcestershire sauce ● Mushrooms and eggplant ● Soy sauce ● Umeboshi vinegar ● Nori/seaweed ● Himalayan sea salt or smoked sea salt ● Nutritional yeast

Some vegetarian proteins are lower in fat (or, contain a lower percentage of fat in their overall macronutrient makeup) in comparison to animal-based options. Sautéing vegetarian proteins in fat and/or adding fatty sauces and dressing can help develop ﬂavor and balance ratios in vegetarian meals. Some examples of higher-fat ingredients include... ● Avocado ● Oil-based sauces or dressings ● Nuts/seeds ● Coconut ● Dark Chocolate ● Cheese and full-fat dairy products

Many times, the food industry tries to replicate our favorite meat products with vegetarian substitutes. You will commonly see products such as “tempeh bacon”, “tofu chicken”, etc. at the grocery store. Sometimes, this can cause us to expect an ingredient to taste a certain way, and be disappointed when flavors don’t match up. In other words, no matter how tofu is prepared, it will never taste as”chickeny” as chicken. Some examples of alternative flavor options for vegetarian meals include... ● Cilantro, parsley, or other herbs massaged with salt ● Lemon (or citrus) zest massaged with salt ● Roasted nuts/seeds ● Spices and chiles ● Dried ingredients (sun-dried tomatoes, dried mushrooms, dried seaweed) ● Salt and oil enhances/strengthens natural flavors

Unexpectedly delicious vegetarian ingredients and combinations! Discover New Ingredients

Celeriac (or Celery Root) ● Roast and mash with white beans OR roast and add to our Creamy Cauliﬂower Soup (AH pg. 280) Sunchoke (or Jerusalem Artichokes) ● Boil and blend sunchokes with olive oil, cashews (or cream cheese) and basil for a yummy dip. Fiddleheads (or Fiddlehead Ferns) ● Roast in lemon and garlic olive oil for a fun spiral-shaped vegetable side dish.

Tomatillo ● Use in place of half of the tomatoes in our Fresh Salsa (AD pg. 302) or roast and blend into a tomato sauce or soup. Zucchini Blossoms ● Roast and stuff with cheese dip/spread or hummus. Green Mango or Green Papaya (P2) ● Use in Thai-inspired savory salads. Pair with cilantro- and/or parsley-infused dressing and cashews/peanuts as garnish.

● Soaked walnuts, raw mushrooms, and cooked fava beans can be chopped and blended to create a tasty pâté or spread. ● Chickpeas or white beans can be used in SWEET dips or spreads - blend with peanut butter, cocoa powder and banana (P2) and use as a dip for your favorite fruits for a delicious higher-protein P2 dessert. ● Cooked lentils mixed with chopped almonds/cashews/nuts/seeds can make a delicious combination for a stew or “bolognese” ● Dried edamame (store-bought or homemade) can be seasoned and crumbled (or crushed with the back of a knife) to make a tasty topping/garnish for soups, stews, and other dishes.

● Crumbled walnuts or almonds mixed with dried mushrooms and steel-cut oats can be cooked in vegetable broth for a yummy savory side dish or a base for a full meal (P2). ● Dried mushrooms and/or nori can be added to broths or soups to add a rich umami ﬂavor.

● Try stuffing mushrooms with cheese dip, salmon pâté, Black Bean Pâté (AD pg. 274), or another higher-protein dip. Top with salsa, fresh herbs, mayo, or hollandaise. Serve raw or baked. ● “Bread” cauliflower in chickpea flour and spices of choice. Drizzle with oil and roast at 425°F until crisp. Serve with guacamole. ● Make a mushroom or nut-based “tartare” - chop mushrooms and/or nuts into small pieces. Combine with a “sticky” substance (mashed beans or avocado work well) and a fresh salsa or fresh herbs. Serve with vegetables or Socca Crackers (AD pg. 202).

● Use a peeler to thinly slice eggplant or zucchini into long strips. Scoop a spoonful of cheesy dip, pâté, or hummus at one end of the eggplant/zucchini strip. Roll, drizzle in oil (and/or sauce of choice) and roast for a cannoli-inspired dinner. ● Make a batch of Rosemary Breakfast Biscuits (AD pg. 203). Make a bowl by scooping out the center. Blend the scooped-out portion of the biscuit (the center) with a reheated soup or stew (this will thicken the soup/stew). Serve inside the breakfast biscuit “bowl” with a protein of your choice.

● Substitute cold cuts in any of our snack recipes with seitan, roasted tempeh, or smoked salmon (if pescatarian) ● Mushroom, tofu, or nut-based pâtés ● White bean avocado dip (P1 single serving full meal: blend together 6 ounces extra ﬁrm tofu, ½ an avocado, ½ cup white beans, fresh basil or herbs of choice, and 2 tsp olive oil - serve with cucumbers, vegetable crudités, and/or lettuce leaves)

Submit your feedback (and request future class topics) HERE and check out our other class offerings HERE. Follow @chefdawnludwig and @chefkenzieosborne for inspiration!