Cooking without meat, eggs, or dairy can feel unfamiliar at first, but with a few simple techniques, it’s quite easy to make the adjustment. As always, flavor and texture are two of the most important elements of any dish. Try to incorporate crunch, creaminess, sweet, salty, and spice into as many components of the meal as possible. Fresh herbs and seasonings are great for quick bursts of flavor, while tofu, cooked cauliflower, and soaked cashews can add silky smoothness to dairy-free sauces and dips. Combining unconventional ingredients, like peanut butter and chili, can yield delicious results. And, as always, don’t be afraid to be creative.
5 simple ways to upgrade your plant-based cooking
Blend cauliflower for an all-purpose “cream” sauce
Add richness, depth, and creaminess to any dish by making an all-purpose cauliflower sauce. To make this simple sauce, boil chunks of cauliflower until tender. While boiling, sauté sliced garlic in olive oil until fragrant. Drain the cauliflower and then place it in a blender. Scrape all the garlic-infused oil into a blender and blend until smooth.
Press tofu
Removing moisture from tofu makes it firm and crispy when baked or pan-fried. To properly press tofu, line a plate with paper towels or a clean kitchen towel and place the block of tofu on top. Place another layer of paper towel on the tofu block and apply something heavy—book, cutting board, pan—on top. Let it “press” for at least 20 minutes, replace the paper towels, and let it rest for another 10 minutes for an extra meaty texture. For an even "meatier” texture: drain tofu, freeze, and thaw before pressing.
Use beans in place of meat
Beans can be used to recreate the flavor and texture of familiar dishes. Use different spice blends, like jerk seasoning, Creole seasoning, or an Italian blend, to reinforce the flavors of different cuisines. Roast, mash, or blend beans to create a consistency that’s reminiscent of burgers, meat loaf, or ground beef.
Add texture
A little bit of creaminess, crackle, or crunch can do a lot for an ordinary plate of food. To incorporate more texture into dishes, try sprinkling salads with crumbled tortilla chips, adding chopped nuts to quinoa bowls or fried rice, or layering sandwiches and wraps with cool, crispy coleslaw. Combining a variety of hearty ingredients like beans, chopped nuts, crumbled tofu, or lentils creates a great substitute for ground meats—perfect for meatballs, tacos, burgers, or Bolognese. Mushrooms also add a meaty texture to meals.
Use sauces liberally
Make meals more interesting by keeping a stock of sauces in the pantry and refrigerator. A dash of hot sauce, a sprinkle of chimichurri, or a tablespoon of tahini can go a long way in adding heat, brightness, or umami to any vegetable, grain, or plant-based meat. Use your favorite “saucy” recipes such as curries, pastas, stews, etc., and simply replace the meat with a plant-based alternative.
