Plant-Based Food Archives - The Beet

The Best Plant-Based or Vegan Options at 15 Fast Food Chains

Diana Kelly Levey — Fri, 22 Apr 2022 15:22:31 +0000

It used to be that if you were a plant-based eater, you had to resort to a lame salad when you found yourself at a fast-food restaurant. You may have paired it with French fries, apple slices, or a drink and hoped you wouldn’t be starving in an hour. But fast-food restaurants have finally got the memo that their customer base isn’t just coming through for a burger, fried chicken, or a beef taco.

Many fast-food restaurants now have vegan options and are coming up with creative, delicious ways to get more greens on the menu. Some of the ways they are vegan and vegetarian fast food options are through the companies providing them with the products: mainly Beyond Meat and Impossible Foods. Here, Jessica Cording, RD, author of The Little Book of Game Changers, shares her thoughts on some of the newest developments you’ll see on national fast food restaurant menus as well as what to skip and what to try.

“I think it’s great that there are more of these options available for people who want to eat a more plant-based diet – especially for people who travel a lot for work or live in areas where there may not be a lot of options other than fast food establishments,” says Cording. Just keep in mind with all of these menu items that just because something is vegan, doesn’t mean it’s healthy, she adds.

How to Order Vegan at Fast Food Chains

1. Burger King

Turns out there’s a lot more to rely on than a salad if you’re eating vegan.

Veggie Burger: This meat alternative burger is made with a Morningstar Farms Garden Veggie Patty, topped with vegetables, and served on a toasted sesame seed bun.
Impossible Whopper: The Impossible Whopper is just like the classic Whopper® but made with an Impossible patty. That “meaty” plant-based patty is made with soy protein, potato protein, coconut oil, sunflower oil, and heme (a form of iron). Make sure to remove the mayo for a dairy-free meal.

“You still want to be thinking about having a balanced meal because one thing that is really important for promoting overall health is having stable blood sugar,” says Cording. “So if you’re eating French fries and hash browns, they’re vegetarian, they’re plant-based, but you’re not really giving your body a whole lot besides carbs to work with.” With a MorningStar Farms burger, you’re getting protein from the burger and carbohydrates from the bun, so you probably don’t need fries, suggests Cording. Stick with a side salad instead.

2. White Castle

Known for its mini square-shaped sliders, this hamburger chain jumped on the vegan bandwagon at some participating locations.

Impossible Slider: These look the same as the original sliders but are made from Impossible Foods burgers and clock in at 11 grams of protein. White Castle informs customers that “The Impossible Slider does not taste like our Original Slider and that wasn’t its intent. Its purpose is to offer our customers a vegan slider that replicates the taste of beef, but it does not taste like our core White Castle slider.” You could also make this meal vegan by holding the cheese.

“I think the brands like Impossible Meat and Beyond Meat are a step in the right direction,” says Cording. “The fact that they’re becoming more widely available is good. I think the people who like to eat those products at home will like that they can find them in more establishments. And in terms of taste, texture, I think that they’re definitely a step above some of the older generation of veggie burgers.”

3. Taco Bell

This fast-food restaurant may have been one of the first you frequented while transitioning to vegan eating. That’s because Taco Bell has eight million vegetarian combinations and sells 350 million vegetarian items a year through menu substitutions or ordering off their vegetarian menu. In fact, they were the first quick-service restaurant to offer American Vegetarian Association (AVA) certified food options.

Black Bean Burrito: You knew a bean burrito was going to make this list. This wrap consists of seasoned rice, a three-cheese blend, black beans, and sauce. Remove the cheese and sub guacamole for a vegan meal.
Veggie Power Menu Bowl: This hearty bowl consists of guacamole, sour cream, pico de gallo, a double portion of seasoned black beans, and lettuce with a side of avocado ranch sauce. Remove sour cream and avocado ranch sauce.

Spicy Tostada: Enjoy a snack with a kick when you order this open-faced menu item on a crispy shell topped with refried beans, real cheddar cheese, tomatoes and lettuce, red sauce, and chipotle sauce.
Cinnamon Twists: This certified-vegan dessert is just puffed wheat, corn, and rice rolled in cinnamon sugar. It only rings in at $1 so it’s a great add-on to any order if you’re craving something sweet.

Be wary of vegetarian menu items that consist of a lot of cheese and rice, says Cording. “I usually tell clients that if they are eating vegan at Taco Bell to create a power bowl with black beans and doctor it up with some guacamole, lettuce, tomatoes, and salsa for a good combo of protein, fat, and carbs.”

4. Carl’s Jr.

Another brand synonymous with beef burgers, Carl’s Jr. offers several vegan options for veggie and plant lovers.

Beyond Famous Star Burger: Made with Beyond Meat, the team at Carl’s Jr. says it tastes “beyond belief.” This burger packs 30 grams of protein with 20 of those coming from the plant-based patty. You can make any burger or sandwich on their menu “Go Beyond” by substituting this Beyond Burger patty for $2 more.
Guacamole Thickburger: More like a guacamole sandwich than a burger, this is like eating a burger with all the toppings—but the main protein fell off the bun. Instead of meat, it’s made with guacamole, Pepper Jack cheese, and veggies on a bun. Remove the Pepper Jack for a dairy-free option.

“I think having an option of all the fixings without the burger like in their Guacamole Thickburger is a good workaround, especially if someone doesn’t want to eat a soy-based burger,” says Cording. “I’m not saying it’s a healthy option necessarily, because it’s still a very caloric meal and high in sodium, but that said if someone wants to skip the burger but they still want to have that burger experience and all of those flavors, this is a creative option.”

5. Del Taco

This was the first national Mexican fast-food chain to offer Beyond Meat at the company’s 580 restaurants across the country.

Beyond Avocado Taco (vegan): This is made up of Del Taco seasoned Beyond Meat vegan crumbles, topped with avocado, lettuce, and tomatoes in a crunchy shell.

Epic Beyond Original Mex Burrito: Loaded with Beyond Meat, slow-cooked beans made from scratch, cilantro-lime rice, fresh guacamole, and handmade pico de gallo in a flour tortilla, this burrito is 100 percent vegan.
Avocado Veggie Bowl: If you’re looking for a lower-carb option, this bowl features sliced avocado, seasoned black beans, diced onions, fresh diced tomatoes, and fresh romaine and iceberg lettuce blend, served over cilantro lime rice.

“With any of these menu items, know that you’re getting a very high sodium meal,” says Cording. “So, see where you can be mindful of reducing your sodium intake the rest of the day.”

6. Starbucks

From the time it started offering breakfast sandwiches in 2006, the coffee conglomerate became a competitor in the fast-food space. You can get your favorite hot and cold beverages made with almond, coconut, or oat milk but there are also plant-based food options available.

Baja Black Bean Veggie Wrap: This cold menu item makes for a hearty lunch with seasoned black beans, salsa slaw, and mixed veggies, wrapped in a spinach tortilla wrap with paired jalapeño cream-cheese spread.
Chickpea Bites & Avocado Protein Box: The box is a quick, easy, and filling to-go meal. The pre-packaged meal brings a nutritious and protein-heavy option for any Starbucks patron. The meal box is the perfect purchase if you need a cheap lunch or a mid-afternoon snack.
Bagel with Miyoko’s Non-Dairy Cream Cheese: If you’re lucky enough to live in the Washington area, you may be near a Starbucks that is testing Miyoko’s non-dairy cream cheese in the flavors Cinnamon Raisin and Everything. Hopefully, this will become a permanent menu item available nationwide in the coming months.
Impossible Breakfast Sandwich: Although this breakfast sandwich could be veganized by only getting the Impossible patty on the ciabatta bread and adding ketchup, this sandwich does have a not-so-plant-based egg and sharp cheddar slice of cheese.

“I don’t think [any] of these fast food plant-based products should be the backbone of your diet and they shouldn’t be part of a daily diet because they are processed foods,” says Cording. In general, Cording says you’re better off basing your plant-based diet on natural, whole foods but when you’re in a rush or have limited options on the go, these menu items can help you stick to your plant-based lifestyle when you’re running limited on time or healthy eating options around you.

7. Chick-Fil-A

With a name that includes chicken in the title, you’re not going to find an overwhelming amount of vegan options on the menu, but if you’re in a pinch, there are a few ways to satisfy your vegan cravings.

Grilled Cool Wrap: The Cool Wrap can be made vegan easily when you remove the chicken and cheese. The light lunch option comes packed with green leaf lettuce, carrots, and red cabbage within a rolled flour flatbread. The cool wrap can be dressed with either vegan vinaigrette or Light Italian Dressing. For a little extra flavor, you can throw in some signature Polynesian or Barbecue sauce.
Grilled Market Salad: The Market Salad can be made vegan friendly by removing the blue cheese and the chicken. The salad blends sweet and savory flavors with a delicious variety of fruit including strawberries, blueberries, and apples on a bed of chopped romaine lettuce and baby greens. The salad is best eaten with Light Balsamic Vinaigrette or Light Italian Dressing.
Spicy Southwest Salad: Recommended by Chick-Fil-A for either lunch or dinner, the Spicy Southwest Salad is stacked with grape tomatoes, roasted corn, poblano chiles, red bell peppers, and black beans. The toppings sit on top of a bed of mixed greens and Chick-Fil-A finishes the salad with Seasoned Tortilla Strops and Chili Lime Pepitas. We recommended getting the Chili Lime Vinaigrette to substitute the Creamy Salsa dressing, and make sure you remove both the cheese blend and the chicken.

8. Chipotle

It’s no surprise that Chipotle makes this list of vegan-friendly fast-food spots. With a super customizable menu, it’s easy to see how you could effortlessly put together unlimited plant-based menu options.

Burrito: The Chiptole Burrito is the heaviest and the greatest option on the menu. The soft, warmed flour tortilla can be filled with any number of ingredients, making it one of the most filling quick-vegan meals on the market. One of the greatest things about Chipotle is that it serves tofu sofritas, setting the company above its competitors. The restaurant chain offers black beans alongside tofu as a protein substitute, but Chipotle is the only quick-service Mexican-inspired restaurant to provide customers with tofu sofritas for their burritos. From guacamole to cilantro rice, the Chipotle burrito holds all the flavor you can ask for and more.
Tacos: The three taco meal is the less conventional option at Chipotle, but it hits all the marks necessary to leave more than satisfied. The tacos come packed into soft flour tortillas or crispy corn taco shells. You can customize your tacos to include any of the vegan fillings. The best part is that the three tacos do not need to hold the same contents, making customization a key drawing factor for the three taco meals. Our suggestion is to take one taco for tofu, one for black beans, and one for pinto beans, and then topped to preference.
Burrito Bowls: The only meal more filling than the burrito is Chipotle’s burrito bowl. Even though this option nixes the tortilla, it’s possible to make two full meals out of the burrito bowl. Typically served with a rice base, you can order any of the vegan ingredients to cover the burrito bowl. The lower-carb option is definitely for those who want to either save leftovers easier or would rather sit down and eat unrushed with a fork. Pro Tip: Order a tortilla (or two) on the side to get even more mileage out of your bowl.
Salads: For the healthiest option, Chipotle’s salads are a perfect choice. The salad comes served on romaine lettuce thatcher than the burrito bowl’s rice base. The salad is an easy, healthy, low-carb option that will still give any customer the full Chipotle experience. You can order any of the normal ingredients on top of your salad, including the sofritas tofu and fajita veggies to get the full burrito experience without as much of the heaviness.

9. Subway

Due to Subway’s lack of vegan and plant-based protein options, you’ll have to puzzle together a veggie-filled sandwich, but that doesn’t mean it can’t be done!

Meatless Meatball Marinara: Across the U.S. and Canada, Subways partnered with Beyond Meat to concoct one of the most beloved plant-based subs: The meatball sub. The sandwich can be found at select locations and it contains plant-based meatballs and Subway’s marinara sauce on your bread of choice. The sandwich comes with parmesan cheese, but it can be left off the sandwich to make a delectable vegan meatball sub. If the meatballs are on the menu, it is possible to get a salad that includes the plant-based meatballs, which is a protein-packed substitute for customers avoiding the bread.
Falafel: The falafel sandwich filling is often shown accompanied by a dairy tzatziki sauce, but if you’re lucky enough to find a Subway location that offers the sandwich, the falafel is paired nicely with a number of plant-based sauces. The vegan-friendly option can be found at a select amount of stores. The protein substitute consists of fried chickpeas flavored with a selection of Mediterranean herbs and acts as the perfect protein for either a salad or a sandwich.

10. Qdoba

With a highly-customizable menu like Chipotle, Qdoba also has a wealth of vegan options, although the Tex-Mex chain is lacking when it comes to plant-based dairy alternatives, it does offer Impossible Meat for an easy protein swap. Here is everything they do offer:

Impossible Fajita Bowl: The featured plant-based staple offers an easy option for all vegan customers. The signature bowl comes complete with plant-based Impossible protein, fajita veggies, corn salsa, salsa, Verde, and black beans over cilantro lime rice. The vegan bowl is the perfect option for something quick and filling. The bowl can also be customized to include any other vegan sauces or ingredients that you want to add on. The Qdoba bowls work perfectly for leftovers as well. Pop the leftovers in the fridge and take the portable lunch with you the next day.
Impossible Fajita Burrito: The impossible Fajita Bowl can be easily turned into a delicious burrito. Everyone loves the personalized fast-casual Mexican restaurants for the huge, affordable burrito options. The Impossible Fajita Burrito gives the customer everything they want from the plant-based protein to the delicious vegetable medley into a jam-packed, filling tortilla. Add whatever plant-based ingredient you desire into the burrito to make it delicious to your satisfaction.
Impossible Bowl or Impossible Burrito: Beyond the Fajita options, it is possible to go choose to just add the Impossible protein. The fully customizable bowl or burrito can be topped with any of the plant-based ingredients listed below to make a tasty, filling meal to meet any craving. From salsa Roja to guacamole, the customer can complete either entree style with whatever they please. The customer can choose between cilantro lime rice or brown rice and black beans or pinto beans as their base. The same thing can be done with the Fajita veggies by ordering the Veggie Burrito Bowl or Veggie Fajita Burrito.

11. Panda Express

In the last year, Panda Express has branched out into plant-based dishes, partnering with Beyond Meat to make more vegan dishes. Here are some of the chain’s greatest plant-based hits:

Vegetable Spring Rolls: You can never go wrong with the Vegetable Spring Rolls at Panda Express. The crispy wonton exterior is stuffed with cabbage, green onions, carrots, celery, and Chinese noodles.
Eggplant Tofu: When plant-based diners originally struggled to find a proper vegan entree, Panda Express debuted the Eggplant Tofu. The entree uses a glazy soy-based sauce to flavor its eggplant and tofu mixture, creating an addictively delicious plant-based option. Before the company’s plant-based protein development, the Eggplant Tofu has been the go-to item to order and beyond its taste, the entree is a cheap and delicious lunch or dinner option.
Beyond the Original Orange Chicken: The vegan orange chicken will use a completely vegan breading and sauce on Beyond Meat’s newly released plant-based chicken.

12. Fatburger

Visit the All-American eatery Fatburger for decadent burgers, crispy fries, and milkshakes that even plant-based eaters can enjoy. In recent years, the chain has upped its plant-based offerings and now boasts a healthy amount of menu options for vegetarians or vegans.

Impossible Burger: The classic burger is served with “The Works” which includes relish, mustard, onions, pickles, tomatoes, and lettuce. Make sure that you ask for no mayo to ensure that the juicy burger is 100 percent plant-based. The burger can be ordered with a slice of Daiya cheese that brings it all home with a timeless cheeseburger.
Impossible Chicken Nuggets: A perfect option for kids or picky eaters, Fatburger recently added Impossible Foods’ chicken nuggets to its menus nationwide.
Vegan Shakes: From the classic Vanilla shake to the more exciting Maui Banana shake, the company is working to provide customers with a full, classic LA burger joint experience within a plant-based diet. Fatburger’s shake selection makes this restaurant chain one of the few that offer vegan ice cream. The shakes come sourced from Hollywood-based Craig’s vegan ice cream, providing a delicious vegan base for the shakes. Instead of a soft drink, complete the Impossible Burger meal with one of the four shake options.

13. Panera Bread

Although vegetarians will have an easy time finding a meal at Panera Bread, it’s a bit trickier for those who avoid dairy, as every meatless menu option tends to include cheese. Here’s how you can eat vegan at Panera.

Mediterranean Veggie Sandwich: The sandwich comes with feta but can be made vegan easily by requesting no cheese. The sandwich is filled with piquant peppers, cucumbers, emerald greens, tomatoes, and hummus. The sandwich is delicious and can be paired with a side salad to make an extremely delicious and filling lunch. It is possible to add avocado to the sandwich as a substitute for the feta, but the sandwich contains enough delicious ingredients without it.
Baja Bowl: Typically served with a french baguette, the Baja Bowl is an extremely nutritious and filling menu item. The bowl contains cilantro line brown rice and quinoa topped with black bean and corn salsa, salsa verde, red grape tomatoes, and avocado. The bowl usually comes with feta and Greek Yogurt, but just ask to remove the dairy products to make the Baja Bowl completely vegan.
Fuji Apple Salad without Chicken: The Fuji Apple Salad is a perfect salad for a sweeter, lighter craving. The salad comes on a mixed base of arugula, romaine, kale, and a red leaf blend with grape tomatoes, red onions, toasted pecan pieces, and apple chips all tossed in a sweet white balsamic vinaigrette. Ask for the salad without gorgonzola and chicken to make it fully vegan.

14. Dunkin

Dunkin Donuts has been on a plant-based roll lately, adding several food items to its menu that are filling options when you’re in a pinch. Besides all of its dairy-free drink options, here’s what you can eat at Dunkin as a plant-based diner.

Avocado Toast: This consists of an avocado spread made with avocado, lemon juice, salt, and pepper, served on Dunkin’s toasted Sourdough Bread, and topped with everything bagel seasoning. The quick-service take on the indescribably popular breakfast and brunch item hit menus at only $2.99.
Hummus Toast: If avocados aren’t your thing, load up on protein with Dunkin’s hummus toast, topped with roasted tomatoes and za’atar spices.
Hashbrowns: Dunkin Donuts flavors its potato snack with a special spice blend. Other than the quick-to-order coffee, the hashbrowns remain one of the main reasons to love Dunkin Donuts in the morning.
Beyond Sausage Sandwich: The sandwich may not come fully plant-based, but when you ask for the sandwich without eggs and cheese, it will be fully vegan. Although without the cheese and egg the sandwich is only the muffin and Beyond Sausage, at most stores you can easily order it with the new avocado spread or top it off with some ketchup and hashbrowns.

15. McDonald’s

McDonald’s has received criticism in recent years for its lack of meatless options (even its fries are cooked in animal fat!) but has answered critics by debuting the McPlant. Here’s what else is vegan at McDonald’s

McPlant: The meatless burger features a Beyond Meat patty made from potatoes, rice, and peas, topped with tomato, lettuce, pickles, onions, ketchup, and mustard. The McPlant also comes with dairy-based American cheese and mayo, but customers can easily ask to remove the animal-based ingredients.
Fruit & Maple Oatmeal: In a pinch for breakfast? This fruity oatmeal should do the trick. Just ensure you remove the cream when ordering to make it fully dairy-free.
Side Salad: Need to load up on some nutrients? Add a side salad to your order. For your dressing, order the Newmann’s Own Creamy French or Balsamic Vinaigrette to ensure the dressing is vegan.

Bottom Line: Most major fast-food chains have a few vegan-friendly options on their menu.

If you’re unsure if something is vegan, ensure to ask the employees about ingredients and cross-contamination.

For more plant-based eats near you, visit The Beet’s Find Vegan Near Me category.

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Uno’s Adds Two Plant-Based Dishes, One Pizza, the other Pasta Primavera

Lucy Danziger — Mon, 27 Jan 2020 04:06:38 +0000

Pizza is one of those foods that whether you eat plant-based or not, is just a constant comfort. Now, Uno Pizzeria has announced they have added not one but two vegan options on the menu, one a pizza and the other a pasta dish, and we could not be more thrilled.

The story was covered by PETA, which keeps a close track on restaurants and others moving toward a more plant-based or vegan lifestyle and making it easier to ditch the meat and dairy.

The first offering is a Beyond Burger pizza, with pickles, ketchup, mustard, and onions. If that doesn’t sound like your jam, try ordering any of the Uno pizzas on the menu and make it vegan or plant-based by asking them to make it with plant-based cheese, from Daya.

The other vegan option is Uno’s new Zoodles Primavera which is made with a base of zucchini noodles and marinated artichoke hearts, mushrooms, cherry tomatoes, spinach, olive oil, and garlic and topped with fresh basil and parsley.

We applaud Uno for making this move. Everyone head into the eatery, order the vegan dishes and even if you’re with friends who don’t eat plant-based, they’ll love these delicious dishes.

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Popular Fast-Food Chains Called Out for Chickens Raised Poorly, Full of Antibiotics

Lucy Danziger — Tue, 21 Jan 2020 21:10:11 +0000

So you gave up meat to go plant-based and may be wondering, what’s so bad about chicken? We know that it’s a relatively lean source of protein and the white meat is especially high in protein per calorie. But the way chickens are raised these days has become a hot-button issue for animal welfare advocates, and the byproduct of this overcrowding and artificial fast-growth of the birds has a side effect that puts our health in danger: The faster the birds grow, and the more overcrowded the conditions, the more antibiotics end up in the meat. And that means it ends up in you when you eat that Memphis BBQ Chicken pizza from Domino’s.

The World Animal Project keeps track of which companies are the worst offenders when it comes to raising chickens in inhumane conditions, and their report card was recently published in the SUN in the UK, and picked up here by One Green Planet. The report names Domino’s Burger King, McDonald’s, and Starbucks among the worst offenders when it comes to the chickens they serve. KFC is making progress since according to WAP it is the only company to have signed up to the Better Chicken Commitment in the UK.

Fast-Food Chicken

WAP graded the companies both in the UK and in the US and Domino’s scored worse here, but poorly both places. The scores are based on a system of 90 points total that they could get for how the chickens are raised.

Domino’s was the worst on the list for the second year running, with its UK (PLC) and US (Inc) sections coming bottom in the ranking and being branded “very poor”.

The next worst was Pizza Hut which actually dropped its score by nine points and going from “poor” to “very poor” compared to WAP’s 2019 “pecking order”.

Burger King dropped two tiers, going from “getting started” to “very poor” and a score of 9 out of 90 points.

The only other fast-food chain to lose points was McDonald’s, which scored 22 out of 90, although it stayed in the same “poor” category.

KFC was the only company to improve and go up a ranking on the “pecking order”, scoring the best mark of 44 points and moving into the “making progress” category.

What Really Happens on Chicken Farms?

According to the WAP, chicken farmers are cramming 100,000 chickens into overcrowded sheds, where they risk getting sick and spreading diseases, so farmers overload them with antibiotics as a preventative. They also use techniques to grow the birds faster, feeding them synthetic hormones that get passed into us when we eat the meat.

Without intervention, raised naturally, chickens reach maturity at around five months of age and deliver the highest-quality meat around the age of two or three months, according to SilverLakeFarms.com. However, in order to reach maturity faster, in a matter of just weeks, industrial farmers feed their birds with high-nutrient foods, raise the birds under fluorescent lights (the stressful conditions weaken the birds, compromise the quality of the meat), and require them to be given antibiotics in order to avoid any health problems caused by the sudden growth and harsh overcrowding. When it comes to growth hormones, despite the public’s long-standing belief that they are in poultry, they are not—or at least they are not supposed to be. Ever since the 1950s, the USDA has outlawed growth hormones in poultry, according to Business Insider. In fact, the biggest hazard to humans is the antibiotics fed to the birds.

Plumping, also referred to as “enhancing” or “injecting,” is the process by which some poultry companies inject raw chicken meat with salt water, chicken stock, seaweed extract or some combination to make the bird appear bigger and heavier to the consumer.

The word “natural” is little help since it refers to what happens to the food after it’s slaughtered, not before. The official definition of “natural” from the USDA’s website: “A product containing no artificial ingredient or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product….” It does not address how the animal is raised or what it is fed.

If you want to know that the bird you’re eating was not grown artificially fast, housed in overpacked conditions and fed antibiotics look for the labels grass-fed, free-range or organic. Another term that’s used for chickens is pasture-raised.

New York State Passes Law that Hospitals Must Serve Plant -Based Food and Snacks

Lucy Danziger — Wed, 11 Dec 2019 17:52:54 +0000

God forbid you get sick and end up in the hospital. If the illness doesn’t kill you, the food will. But now, at least if you or someone you love gets admitted for any reason — hopefully it’s for a good reason, such as you’re delivering a baby, or at least something with a good outcome that leaves you on the mend — now in New York State, you can request a plant-based meal.

The only thing worse than airplane food may be hospital food. But with the new law going into effect in New York, if you have to go to the hospital, now you can count on not being served heart-stopping mystery meat, artery-clogging cheese, or other animal products that when eaten regularly are sure to raise your LDL and send your cardiologist ordering more lab tests.

Governor Andrew Cuomo signed the bill into law on December 6th, the second in the nation of its kind, after California, to guarantee all patients will be offered plant-based snacks and meals in hospitals in the state. The bill was applauded by The Physicians Committee for Responsible Medicine, founded by Dr. Neal Barnard, long an advocate of the benefits of eating vegan or plant-based. He has made a career out of educating people to the dangers of animal products and the connection between animal products and increased risk of disease, including heart disease, diabetes, and even some cancers. The Physicians Committee is the group proposing that the USDA adds warning labels to cheese since Dr. Barnard makes the case that the hormones in cheese increase the risk of some cancers, including breast cancer. You can read The Beet’s interview with Dr. Barnard here.

More health practitioners are recommending their patients who have heart disease, diabetes, high blood sugar or other diet-related illnesses adopt a plant-based diet. But the best place to start, or moment to chuck the animal fat, is right here and now. Doctors are known to be notoriously bad on the details when it comes to nutrition and here at The Beet, we like to work with docs who are “woke” to the benefits of a vegan or plant-based approach for health purposes, to dial back the symptoms of heart disease, diabetes, and more. So we welcome this move as a step in the right direction.

“By making plant-based meals the law in hospitals, Gov. Andrew Cuomo has put New York on the forefront of a growing movement to ensure that hospitals provide patients healthy, plant-based meals to fight heart disease, diabetes, and obesity,” said Susan Levin, M.S., R.D., director of nutrition education for the Physicians Committee for Responsible Medicine. The Physician’s Committee issued a press release to tout the change in status for patients.

So stay healthy, fill your plate with a whole-food, plant-based diet and stay out of the hospital. But if someone you love happens to need surgery, let them know they can ask for plant-based meals, which will not only make them feel better and heal faster, but set them on the right track for a speedy recovery and healthier future to come. Then send them to The Beet to learn more about how to “just add plants!”

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McDonald’s Just Launched a Vegan Happy Meal for “Veganuary” in the UK

Anna Keeve — Tue, 10 Dec 2019 18:57:38 +0000

You know the world is reaching a plant-based-food tipping point when McDonald’s starts offering a vegan Happy Meal. The fast-food chain just announced that starting in January 2020 (strategically timed with “Veganuary” promotions in England), it will be serving its first-ever 100% vegan meal which includes “Veggie Dippers” along with fries. (The products will be available at UK locations starting January 2, 2020.)

Having vegan options is not anything new for McDonald’s: They have rolled out items like the McVegan and other offerings in various countries, such as their Beyond Burger in Ontario, Canada, where it’s considered in the test phase. What’s new is McDonald’s stressing that the vegan items are prepared in a designated area, something the company is making sure to emphasize. In a recent lawsuit, Burger King was sued by a diner who said the company claimed that they were selling a “meatless” Impossible Whopper, but because it was cooked on the same grill as the regular burgers, trace amounts of meat got on it. BK is currently offering to micro-wave the meatless patties for anyone who prefers that option.

Courtesy of McDonald’s Courtesy of McDonalds

McDonald’s also has had the meal accredited by the Vegan Society, just in case consumers need that extra bit of assurance that McDonald’s is, in fact, delivering on the promise of a vegan meal.

While many people are happy to see mainstream food producers offer plant-based options and accept the possibility of a little cross-contamination (or just turn a blind-eye to the cooking methods), there are others that are outraged by the possibility. McDonald’s has been criticized in the past for not having separate production areas, and as vegan food comes into the mainstream, consumers are growing more vocal about the cross-contamination concerns.

As for this new McDonald’s vegan meal, let’s hope this is a genuine effort to cater to the growing demand of plant-based eaters, and respect their concerns, not just a marketing gimmick to win some accolades and get in on the Veganuary conversation. Until January, and our next trip to the UK, we wait for the chance to taste test it to find out for ourselves.

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What We’re Cooking This Weekend: Butternut Squash Soup in a Bread Bowl

JD Raymundo — Fri, 22 Nov 2019 16:39:14 +0000

Is it just me or did we skip Fall and go straight into the dead of Winter? Either way, it’s starting to get a little too cold for my liking. Thankfully, some dishes are best enjoyed during these winter days! I’m talking about a steaming hot bowl of Roasted Butternut Squash Soup. And we’re not talking about just any bowl here! We’re talking about a bread bowl, because the combo of soup and bread is like having a nice and warm belly hug. Plus, you get to save some dishes since, you know, you get to eat the bowl!

Now, let’s talk about some important notes in regards to this recipe. First off, for the bowl, you’ll need high-quality bread with a nice hard crust, such as sourdough. This is no time to be stingy! That hard crust is necessary to keep soup from leaking out of your bowl. Secondly, your bread bowl will soak up a lot of moisture from your soup, so you’ll need to make your soup just a bit more water-y than usual. Keep these two points in mind and you’ll have a fantastic cold-weather meal to keep you warm.

This Roasted Butternut Squash Soup is aromatic and packed with flavor. Served in a bread bowl, just makes this dish all the more better! Do yourself a favor and make this dish to help you get through any cold harsh days.

JD Raymundo JD Raymundo

Prep Time: 20 minutes

Cook Time: 1 Hour 30 Minutes

Total Time: 2 Hours

Ingredients

2 Medium Sourdough Loaves, or 1 Large Sourdough Loaf
1 Medium Butternut Squash
1 Cup Red Onion, chopped
1/2 Cup Carrots, chopped
2 Tbsp of Olive Oil, or oil of your choice
4 Cloves of Garlic, peeled and whole
4 Tbsp Vegan Butter
2 Tsp Dried Rosemary, or 1 sprig of fresh Rosemary
4 Cups Veggie Broth
3 Cups Water
1/2 Tsp Salt
1/4 Tsp Nutmeg
1/4 Tsp Cumin
1/4 Tsp Black Pepper
1/2 Tsp Cayenne Pepper

Directions

Preheat your oven to 400F. Line a medium baking sheet with parchment paper. Cut your butternut squash in half, lengthwise, and scoop out seeds.
Prep your bread bowl by simply cut off the top of your loaf and using either your hands or a spoon, hollow out the bread. Don’t remove too much as you want to leave some bread in there to soak up the soup. Don’t throw the scooped out bread! You can make breadcrumbs or croutons with them, or use them to snack on as you make the soup!
Add your chopped onions, chopped carrots, and cloves of garlic to the baking sheet. Drizzle over your olive oil and toss around until it’s all coated. Lay your butternut squash halves on the baking sheet with the veggies, skin side down. Bake for 1 hour or until your butternut squash is soft enough that a knife easily slides in.
Remove baking sheet from oven and let it cool. While it’s cooling, add your butter in a small saucepan. Melt your butter over low-medium heat. Once melted add in your rosemary. Swirl around and let it simmer in there for 1-2 minutes. Set aside.
Once your butternut squash has fully cooled, scoop out the flesh into a large pot. Add your roasted veggies, veggie broth, and water to the pot as well. Bring a bowl and turn heat down to a simmer. Let this simmer for 30 minutes.
Using an immersion blender, blend everything together until smooth and there are no more chunks of veggies left. If you don’t have an immersion blender, you can use a regular blender. Just be sure to blend it in batches and not all at once.
Using a strainer, pour your butter rosemary mixture into the soup. Add in your salt, nutmeg, cumin, black pepper, and cayenne pepper as well. Stir it in until well combined. Taste for any seasoning adjustments.
If you want your extra smooth, pour it through a strainer to remove any small bits that can’t be blended.
Ladle your soup into your bread bowl, garnish with a light drizzle of coconut milk, fresh herbs, and pumpkin seeds. Enjoy!

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Are Meatless Meats Actually Healthier? The Backlash Begins

Lucy Danziger — Fri, 11 Oct 2019 21:51:34 +0000

A recent story in Vox says it all: As meatless meat goes mainstream, the backlash is building on all fronts. Critics of meatless meats such as the Impossible Whoppers and Beyond Beef burgers point out that the faux meats are highly processed, loaded with sodium, and may not be any healthier for us than the real deal. We beg to differ, but first, let’s review the facts and how we got here.

When it first showed up in little upscale restaurants on either coast, the Impossible Burger was a novelty food. Could you tell the difference? Was it really as good as a burger? And did it actually “bleed?” I remember my husband, son and I trekking to a little burger joint in the East Village to see whether we liked it. I actually liked this new fun food better than the real thing, since it felt cleaner and less heavy than beef, and didn’t leave the residual low-energy feeling that happens to me after eating a big meal.

But that was then. Fast forward to now: Beyond Meats has excited the world with the biggest IPO of the year, and every day there are new announcements of Beyond and Impossible faux meats showing up in restaurants, markets and food vendors across the continent. Suddenly there is a veritable food fight going on: Impossible has lined up with BK, Hard Rock, White Castle and others, while Beyond is partnering with McDonald’s (in Canada so far), Dunkin Donuts and KFC, as well as Carl Jr.’s, Subway and Veggie Grill. And more new faux meats are introduced every day.

But are these truly healthy options? The Impossible Whopper has more sodium than the regular one (without cheese, since the cheese puts the traditional Whopper over the top), and pretty much all processed foods get a low grade in the “healthy” department. But what they do offer is the taste of meat without unhealthy fats, especially saturated fat, and usually fewer carbs, calories, and preservatives.

That said, if you’re looking for a whole-foods patty, I’d recommend you reach for a mushroom, lentil or bean patty, each of which will deliver much of the satisfaction at a fraction of the impact. (Once you add lettuce, tomato, catchup, and pickles—your mouth fills in the rest and tells the brain: burger incoming, enjoy the taste medley).

But food is personal. The X factor is always: What will you enjoy eating? What satisfies you? And what are your priorities when choosing your next meal? If the impact of food on the planet is among your concerns, the meat alternatives win by a mile. The environmental cost of a pound of beef is well-documented, since raising cattle requires more grain, water, land, gasoline, and releases more greenhouses gases (in the form of methane) than meat alternatives. Meat is a luxury and one we can hardly afford to continue to consume at current levels if we care about the impact on our climate.

Back to your health for a sec. As the editor of a healthy lifestyle magazine for years, people would often ask me: “Is this healthy?” And hold up a yogurt cup or some other supposedly healthy snack. My answer was always the same: “Compared to what?” If you compare it to ice cream you’re making the better choice, or if it satisfies your hunger and cravings or keeps you from eating too much at your next meal, then sure, it’s fine. If you would have had an apple instead, then perhaps not the better choice. You need to see where on the healthy spectrum a food sits, and how an individual reacts to it. Nothing beats a vegetable grown in the ground. Think of the farm stand: If you could buy it there, it’s probably going to get an A+ for healthy. Barring that, all food is basically a calculation between what makes you healthy, and whether it makes you happy.

(Athletes are an exception to this and need to choose fuel to sustain their activity. We’ll use a slightly different calculation since a marathoner at mile 18 needs a gue or gel, which may not make her healthy or happy but gets her through the next eight miles without crashing. The body under stress during endurance training is a completely different topic, since salt, carbs and electrolytes are all depleted and need to be replaced while moving, and the easiest way to do it is to squirt a high-carb, high-sodium replacement into your mouth to keep going.)

At a recent Giants game, the tailgating grills were chock-o-block in the parking lot and their smoke filled the air with the smell of cooking beef. Had I walked over to a neighbor’s grill and stuck a Beyond Burger on it, no one would have likely noticed, or blinked. They would have been excited to try it. Had I walked up to the same grill and added a veggie kebab of zucchini and mushrooms, onions and peppers, they would have scrunched up their noses and asked me to remove it, or rudely asked: “Why did you put that there?” Yet to me—now fully plant-based in my eating approach, that would have been my preferred choice.

“These are stepping stones to eating healthier,” says Dr. Andrew M. Freeman, a plant-based cardiologist at National Jewish Health in Denver, Colorado. Dr. Freeman tells his patients: No one is pretending these faux meats are “healthy” foods, but as a place to start, they are definitely better than the beef alternatives. And when you consider the planet they are much, much better.

The faux-meat burgers are opening the conversation right where people are willing to have it. Not at the “make them eat quinoa salad” end of the spectrum, but snuggled up right next to their preferred usual fare of burgers, sausages, fried chicken, crumbled beef and meatballs. If these faux animal products that mimic the real thing make people think, “These are delicious!” Or even, “Not bad!” then it opens the door to more plant-based eating. Think of them as a gateway food—they lead to the next plant, and the next and the next. Before you know it, we’ll be adding veggie kebabs to our grills and loving it.

This Chart Tells the story:

Burger Patties	Calories	Fat	Sat Fat	Sodium	Carbs	Protein
Impossible Burger	240	14g	8g	370mg	9g	19g
Beyond Burger	250	18g	6g	390mg	3g	20g
BK Whopper (without cheese)	660	40g	2g	980mg	49g	28g
BK Impossible Whopper (without cheese)	630	34g	11g	1080mg	58g	25g
Bubba Beef Burger (5.3 ounces of original chuck, cooked)	420	35g	15g	85mg	0	25g
Bubba Turkey Burger (4 ounces of all-natural turkey, cooked)	190	11g	2.5g	280mg	0	22g
Dr. Praeger\’s California Veggie Burger (2.5 ounces, cooked)	120	5g	0.5g	240mg	14g	5g
Gardein Chipotle Black Bean Burgers (almost 3 ounces)	140	6g	0	410mg	18g	6g
Source: USDA and the brands own labels

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3 Everyday Foods You Think Are Vegan But Might Not Be

Lucy Danziger — Sat, 14 Sep 2019 17:42:35 +0000

Turns out, there are hidden ingredients and food processing steps that may make foods you presumed were vegan actually contain small amounts of animal byproducts. This is due to trace elements and additives used when making certain foods.

This may depress you (as in, wait, I thought I was eating vegan when I chose the pasta with red sauce—hold the cheese!), so we’re sending it with a warning label. If you’re trying to avoid ALL animal products (aka live a strictly vegan lifestyle) then this is relevant to you. However, if you are leaning into plants and living a more plant-based life, and are not concerned with trace elements of animal products in your food supply that end up on your plate, then simply file this under: Good to know.

For instance, casein, a dairy byproduct that makes cheese so addictive, could still creep its way into foods that have nothing to do with dairy.

Hermes Rivera on Unsplash Hermes Rivera on Unsplash

If you are concerned, allergic to dairy, or have an aversion to harming animals to provide human food, then read on. This interesting piece from America’s Test Kitchen’s excellent blog by the same name, provides need-to-know info on food manufacturing techniques, and gives you an alternative to the non-vegan options, so at least you’ll know where to turn for a healthier non-animal choice—which is better for your health and that of animals.

The three foods to watch out for are sugar, pasta and wine. Most sugar is likely filtered through animal bone char to bleach it. Certain pastas may be made with eggs. And wine could be made with agents including casein, albumin (a protein), gelatin, and isinglass (fish bladder–used to filter sediment). For more details and alternatives to these products (like brown sugar, for instance) you will want to read the whole story here. And if you are seeking the real deal on what is or is not vegan, check out this app, Is it Vegan?

And we just found out, as an aside, that if you want to eat a purely vegan version of the Impossible Burger at Burger King you don’t just have to hold the cheese and the mayo. You need to ask them to cook it on a different grill. Our experience is that if you ask the server to kindly cook it on one of the grills that’s not used for meat products, they will usually accommodate you if they can. Talk about having it your way!

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The Top 10 Plant-Based Sources of Calcium and How Much You Really Need

Dawn Yanek — Thu, 12 Sep 2019 20:07:31 +0000

Like any good child of the ’80s, I grew up on a steady diet of catchy commercials and campaigns. I knew which coffee was good to the last drop, what my brain would look like on drugs and what could save Grandma’s life if she’d fallen and couldn’t get up. But perhaps more than anything, I knew that milk did a body good…Or that’s what we were told.

While some of that ad-acquired knowledge may seem dated now, that last tidbit has stubbornly stuck. In fact, very few people seem to question the idea that milk is a dietary must-have, whether they’re from Generation X, Y or Z. We have been told time and again that milk is the way to get the recommended amount of calcium for proper bone health, and this lesson is reinforced every day with kids at almost every meal. In short, our thoughts on milk have been shaped by marketing—and money. Lots of it. Millions are spent every year in advertising, government subsidies and lobbying by the dairy industry.

Sure, cow’s milk is an easy way to get calcium—you can get around 30 percent of your daily recommended intake from a single glass—but it’s not the only way. “With careful planning, attention and [possibly] supplementation, you can absolutely meet your calcium needs on a strict vegan or vegetarian diet,” says Brooklyn-based dietitian Maya Feller, RD, who recommends a simple daily multivitamin for that supplementation. “You can actually meet your needs if you have a balanced diet that is close to the dietary guidelines.”

Milk Isn’t the Only Calcium Game in Town. The real clincher is that milk and other dairy products may not even the best way to get your daily dose of this essential mineral. For starters, Feller notes that most people aren’t drinking a plain glass of milk. Instead, kids often drink chocolate milk, and both children and adults eat dairy products like yogurt that usually have a ton of added sugar. Beyond that, full-fat dairy products contain saturated fats, while low-fat dairy might not keep people full. To be sure, there are plenty of studies extolling the benefits of milk, but others are starting to poke holes in milk’s mythologic status—with drinking too much possibly linked to brittle bones in adults, obesity in children, and higher risks of ovarian and prostate cancer.

There is one thing that’s not in dispute: You do need calcium. The majority of it is used for bone health, and in fact, 99 percent of the body’s calcium is stored in the bones and teeth, where it is continually used to strengthen and build bone. According to the National Institutes of Health, it’s also important for your heart, nerves, muscles and hormonal secretions.

How Much Calcium Do You Need? “How much calcium you need actually varies by your stage of life, which is important to take into consideration,” says Feller. “For most adults, 1,000mg a day is fine.” Women over 50 and men over 70, however, require about 1,200mg. Things get a little trickier with kids: Children ages 1–3 need 700mg, while those ages 4–8 need 1,000mg and ages 9–18 need 1,300mg.

So how can you reach that recommended daily intake if you want to consume less animal milk—or give it up altogether? Feller recommends calcium-packed foods like tofu, which has about 434mg of calcium per serving; Pinto beans (and other beans), a cup of which can provide around 26 percent of your recommended daily intake; Almonds and other nuts; and spinach, kale and other leafy greens. Plus, alternative milks made from soy, nuts, rice and peas are often additionally fortified with calcium. That can also be true of certain cereals, breads, whole grains, orange juice, and non-dairy cheeses. You’ll need to become an expert label-reader to make sure you’re choosing wisely. Some of them even boast more calcium per cup than regular daily milk, so if this is your concern choose almond milk for your am sip.

The Top 10 Sources of Calcium to Make it Easy to Get Your Daily Dose:

1. Pinto beans have 78.7 milligrams in one cup so add these to any salad, dip or burrito.

2. Molasses has 82 milligrams in 2 tablespoons. Use it in baking instead of sugar. Look for Blackstrap molasses, and keep in mind that these have been used in recipes for 100s of years, especially in the South. Molasses is also believed to help relieve stress and anxiety. For more on three easy ways to get more molasses into your diet check out this story.

3. Tempeh has 96 milligrams of calcium in 100 grams when cooked. You can make chicken substitute from it.

4. Tofu has about 104mg in one ounce when prepared pan-fried. Throw it in your stir fry, or order it at your next Chinese meal with veggies. It’s the perfect non-meat protein. (Note look for the calcium quotient on the Nutrition Facts on the label.)

5. Bok choy has 158 milligrams of calcium in one cup. Add it to your soup, stir fry or salad.

6. Soybeans have 175 milligrams of calcium per cup. Sprinkle them on a salad.

7. Kale has 177 milligrams in one cup. The heroic green makes a great salad, goes in smoothies and delivers a healthy dose of fiber as well.

8. Turnip greens have 197 milligrams in one cup. Add them to your favorite soup or smoothie

9. Collard greens have 268 milligrams of calcium in one cup. Substitute it for string beans.

10. Alternate milks like almond, soy or rice milk have 300-500 milligrams of calcium in 8 ounces so use any of these on your cereal or in your morning smoothie.

How to get more calcium: Here’s a great trick from the Mayo Clinic when trying to figure out just how much calcium you’re getting from a food: If a label lists the percentage you’ll be getting from a serving, add a zero to the end of it to find out what that translates to in milligrams. For example, 30 percent of your DV would be 300mg.

@hawkins_green @hawkins_green

The Super Smoothie for Calcium: One of Feller’s favorite and tastiest ways to pack a huge calcium punch is with a strategically devised smoothie. Here’s her simple suggestion: 8 ounces of fortified cashew milk, 3 cups of spinach, 2 tablespoons of almond butter, 1 serving of pea-protein powder, 1 banana, and 1/2 cup of frozen peaches. Mix it up, and voila—you’ve got a delicious concoction that contains 20 percent of your calcium for the day. “Twenty percent is considered high,” she says, “so this breakfast smoothie would be a good source of calcium.”

Unsplash Unsplash

One note: it’s always a good idea to talk to a registered dietitian if you’re thinking about banishing dairy from your diet—and especially if you have a child who wants to do so. According to Feller, research shows that children who are strict vegans and vegetarians tend to have a slower rate of growth than their meat-eating counterparts and that they tend to be leaner. Don’t worry: They will grow as long as they eat properly, but it might be a slightly different trajectory.

Getting plant-based kids to eat “properly” can be a challenge. “When kids come to my office, I say, ‘Vegetarian means that you’re going to be eating vegetables, so you have to eat the entire rainbow of vegetables, plus beans, nuts, and seeds, to get all of the vitamins and minerals that your body needs so you can continue to grow,’” she says. “A diet that’s high in refined carbohydrates and potatoes won’t work.”

One more important note about calcium: It is possible to have too much calcium in your body. If you have a history of thyroid problems in your family, ask your MD if you could be at risk for hypercalcemia, which is when you have too much calcium in your blood, which can cause bone problems, kidney stones, and other serious health issues. Most people don’t have to worry about too much calcium but find out if you’re at risk before loading up your plate. Certain cancers can also lead to too much calcium in the blood, so any time you find out that you have elevated calcium levels you need to immediately follow up with an MD.

The bottom line: You don’t need milk in your diet…But you do need to do your research and stay vigilant to make sure you’re getting enough calcium. You also probably shouldn’t get your nutrition facts from commercials. For the easiest way to get more calcium, read this piece on the wonders of molasses when it comes to three important nutrients: Calcium, iron, and potassium.

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