Nourishing Through Uncertainty
In times of crisis, our eating habits often take a backseat. With the current pandemic, many of us are facing unprecedented challenges in accessing healthy food options. As a result, our diets may suffer, leading to feelings of guilt and frustration. But what if we could find a way to rise above the chaos and cultivate a sense of structure and balance in our meals?
The Power of Meal Templates
As a vegan for most of my adult life, I’ve learned that flexible meal templates can be a lifesaver during uncertain times. These templates promote balance, minimize boredom, and offer endless possibilities for creativity. Here are five formulas to help you shake things up:
1. Protein + Starch + Veggie
This classic combination hits all the high points of a balanced meal. Mix and match ingredients to create a nutritious outcome. Some of my favorite variations include:
- Trader Joe’s soy chorizo + polenta + sautéed bell pepper
- Soy-glazed seitan + rice + broccoli (with spicy cashew sauce)
- Ginger-sesame tofu + rice + quick-pickled vegetables
2. A Grain + A Green + A Bean
This vegan trifecta offers unlimited combinations and is a great way to ensure you’re getting enough protein. Some of my go-to options include:
- Chickpeas + quinoa + kale or spinach (with hot sauce or soy sauce)
- Black beans or chickpeas + rice + broccoli (with hummus or peanut sauce)
- Corn tortillas + lettuce + black beans (with stir-fried veggies and salsa)
3. Kitchen Sink Creations
Pick a flexible canvas and throw in everything that makes sense. This formula is perfect for using up leftover ingredients and reducing food waste. Try making a kitchen sink wrap, sheet-pan meal, pizza, or soup.
4. The Sweet And Savory Switcheroo
Change up the traditional flavor profile of a classic dish by swapping sweet and savory elements. Examples include savory oats, fruit-filled hand pies, and cheese versus dessert pizza.
5. Breakfast For Dinner
Break free from traditional meal times and indulge in breakfast favorites for dinner. Pancakes, waffles, and breakfast tacos are all fair game.
Experimentation is Key
Don’t be afraid to try new ingredients and flavor combinations. Turn carrot tops into pesto, serve taco fixings with polenta, or jazz up simple rice and beans with your favorite sauce. Remember, the goal is to create meals that make you feel good, not just during the meal itself, but in the hours and days that follow.
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