What Do Vegans Eat?
Let’s start with the basics. A vegan diet consists of plant-based foods and excludes all animal products.
We eat things that come from plants, including:
Fruit
Vegetables
Nuts & seeds
Legumes
Grains (bread, rice, pasta, etc)
Vegetable-based oils (coconut oil, olive oil, etc)
We don’t eat things that come from animals, including:
Beef
Pork
Poultry (chicken, duck, etc.)
Seafood (fish, shellfish, etc.)
Dairy (milk, cheese, butter, etc.)
Eggs
Honey
We’ll avoid these ingredients both on their own and within the context of a dish. For example, eating a bagel with cream cheese and a piece of carrot cake with cream cheese inside the frosting are both considered non-vegan.
What’s the difference between vegan and plant-based?
Traditionally, vegansim is a movement to end harm to animals. A vegan follows a full lifestyle the avoids not only eating animals but wearing animal skins like fur and leather, using skincare products that have been tested on animals, or visiting things like circuses where animals may be used for entertainment.
The definition of plant-based is different depending on who you ask, but here’s how I’ll be using it: someone who follows a plant-based diet eats like a vegan without following the other lifestyle guidelines. Their focus on eating plants is usually for the health benefits or environmental reasons.
Tried & True: BBQ Jackfruit over Grits & Kale
Tried & True recipes are dishes I’ve made myself and can personally vouch for.
This BBQ Jackfruit recipe is super simple and delicious. Jackfruit can be found canned at many grocery stores and is a great staple to have in your pantry. It’s not sweet (I promise) and it pulls apart just like actual meat.
We’ll talk about fridge and pantry staples in the coming weeks but every dry ingredient in this recipe is worth buying in bulk. Nutritional yeast, garlic powder, and chili powder will show up often in my and other vegan recipes, and if you like grits they’re excellent to have around for all types of dishes.
If you don’t have (or like) grits, swap it from quinoa or rice or eat it without a grain. You can also add the jackfruit to a bun for a vegan “pulled pork” sandwich.
Ingredients
2 cups water
1 cup grits
1 tbsp nutritional yeast
1 cup canned jackfruit, drained
1 cup garlic powder
1/2 tsp chili powder
1 tbsp BBQ sauce
1 clove garlic
2 cups kale
1 tsp olive oil
Salt and pepper to taste
Preparation
Preheat the oven to 400 F/200 C
Boil water in a pot with a cover on the stove. Add the grits, stir until mixed, and reduce heat to low. Cover the pot and simmer for 15 minutes. Stir in the nutritional yeast, then season to taste with salt and black pepperSome grits require more water and time to cook. Check the instructions on your product and adjust based on the creaminess you prefer.
Open the canned jackfruit, drain, rinse, then cut them into smaller pieces. To retain the pulled pork texture, cut the pieces from the core to the outside edge (go with the grain so-to-speak).
Toss the jackfruit with the garlic and chili powder. Add to a pan on low heat and add about a tablespoon of water, just enough so that the jackfruit will not stick to the pan and simmer for 5-7 minutes.
With a potato masher or a large fork, break apart the jackfruit so that they look shredded. Add the BBQ sauce to the jackfruit and stir. If the sauce is too thick, add a tablespoon of water at a time, mix, and adjust as needed.
Spread the cooked jackfruit on a baking sheet and bake for 10 minutes, then add desired amount of BBQ sauce to coat the jackfruit, then bake for another 10 minutes. This step is optional but adds texture.
While the jackfruit bakes, saute the kale. Heat oil in a shallow pan and add minced garlic. Saute for 1 minute (try not to let it brown). Add kale and saute for 4-6 mins. You want it to cook down without wilting completely. Add salt and pepper to taste.
Plate the grits in a bowl with kale on top then the jackfruit. Enjoy!
Tryout: Tofu Stir-fry with Broccoli and Mushrooms
Tryout recipes are ones I’ve found online and seem good but I haven’t tried yet.
Gonna try this recipe soon. If I have a hard time finding the dried chilis, I’ll use red pepper flakes instead, but I’m pretty confident I can find dried chilis at Whole Foods.