Megan Callahan, MS, RD, LD
Hy-Vee Registered Dietitian
515-695-3786

July 18, 2020

Plant-based eating has been one of the biggest trends of 2020. But what does plant-based exactly mean? The consensus seems to be a diet that prioritizes fruits and veggies, whether someone excludes meat from their diet or not. In addition to the produce options, nuts, seeds, whole grains, beans and legumes are also encouraged. Companies have taken note of this recent phenomenon by releasing a variety of products such as plant-based burgers, cauliflower concoctions, and a fibrous fruit filling that mimics real meat.

Whether you’re jumping on the trend or simply prioritizing your health by adjusting your eating habits, there’s no doubt that adding more produce to your life is a positive move. A recent study showed that eating quality plant-based foods while cutting out meat, as well as heavily processed foods, can reduce your risk for heart disease. And it’s easier than ever to find delicious plant-based meals right inside the grocery store.

1. Boca Veggie Burgers: Your grill won’t know the difference, and neither will you. This plant-based “meat” is just as delicious as it is convenient. Plus, just because it’s meatless doesn’t mean it lacks protein. Each juicy patty contains 13 grams of protein per serving, as well as 60% less fat than a traditional hamburger.
2. VeganEgg: Scramble to the store to pick up this incredible egg replacer that mimics the taste and texture of this common breakfast staple. The versatility you’d expect from the egg is just as exceptional with this product. You can whip together anything from moist muffins to fluffy scrambled eggs.
3. Melissa’s Organic Tofu: Quite possibly the one food that comes to mind when hearing the word vegetarian. Tofu is made from soybeans and is a solid substitute when it comes to meat. It has a remarkable ability to soak up any flavor you put with it, meaning the recipe options are endless. And, again, the protein content doesn’t suffer – it packs in 8 grams per 3-ounce serving.
4. The Jackfruit Company: This plant-based option may just be the jack-of-all-trades. The jackfruit itself is big – so big that one single fruit can weight up to 100 pounds. Rather than lugging this produce pick home, The Jackfruit Company did the work and prepared it for you, making a variety of products that resemble a meaty texture. One of the company’s most popular products is the pulled pork variety. Simple toss it between a couple of slices of bread, place it on a rice bowl, or top a flatbread pizza with it. This fruit is about to become your new fav.
5. Gardein Beefless Ground Crumbles: Whether you’re a proud carnivore, devoted vegetarian or vegan newbie, ground meat is – or was – a staple in so many recipes. (Tacos, spaghetti or casseroles, anyone?) Rest assured, the plant-based folks knew a replacement to these crumbles was a quest they needed to set out on, and they didn’t disappoint. These Gardein meatless crumbles are versatile, won’t shrink down when cooked, and contain 18 grams of protein in each ¾ cup. It’s a garden-grown protein you can count on.

As you can see, if you decide to jump on the plant-based bandwagon, you don’t have to fret about missing out on your favorites. Make meatless meals part of your mealtime routine. Whether you opt to enjoy one plant-based meal per week, or fully convert to this eating pattern, more variety is always welcome at the dinner table.

Buffalo Cauliflower Lettuce Tacos
Serves 6

All You Need:
1 lb. Hy-Vee Short Cuts cauliflower florets
1 tbsp olive oil
Salt and pepper to taste
1/2 cup Hy-Vee Hickory House Big Bad Buffalo Wing Sauce, plus additional for serving
12 leaves romaine lettuce
2 avocados, seeded, peeled and cubed
1 cup sliced celery
1 cup sliced baby carrots
1/3 cup blue cheese crumbles
Bolthouse Farms ranch salad dressing, for serving
Everything pretzel crisps, crushed, for garnish

All you do:

1. Preheat oven to 425 degrees. Line a large rimmed baking pan with foil. Arrange cauliflower on pan. Drizzle and toss with olive oil; season with salt and pepper.
2. Roast cauliflower for 10 minutes or until tender. Remove from the oven; cool slightly. Drizzle cauliflower with 1/2 cup wing sauce; toss to coat. Return to oven; bake for 10 minutes or until cauliflower is lightly browned. Remove from oven.
3. To serve, layer 2 romaine lettuce leave together; place on a serving platter. Repeat with remaining leave. Add 1/2 cup cauliflower to each leaf stack.
4. Top with avocados, celery, carrots, and blue cheese. Drizzle with additional wing sauce and dressing. Garnish with pretzel crisps, if desired.

Recipe source: Hy-Vee Season’s magazine, August 2020. The information is not intended as medical advice. Please consult a medical professional for individual advice.