By Jessica Scott-Reid
Jessica is a Canadian writer, animal advocate and plant-based food expert. Her work appears regularly in media across Canada and the US.
2021 was yet another year of uncertainty, as both the global pandemic and climate chaos continued to unfold. Understandably, it has left many of us feeling overwhelmed and even fearful of the future. We are not, however, powerless. There are things each of us as individuals can do in our daily lives to lessen the impact of the climate crisis and lower the risk of future pandemics. It may seem small in the face of such big challenges, but three times a day we can contribute to solving these problems via something as simple as our food choices.
And a new year is a great place to start (or keep going) by making a few easy swaps from animal foods to plant-based alternatives.
Research has shown that eating a plant-based diet can slash one’s carbon and water footprints by about half and use up to 75% less land. Shifting away from animal-based food production to plant-based food would also help feed more people and fight global hunger. And of course, there is no need to worry about pandemics originating in chickpea crops as opposed to cramped and unhygienic factory animal farms.
But changing how we eat after a lifetime of eating a certain way can be a challenge. Even so, increasing numbers of people, especially Flexitarians, are successfully transitioning to plant-based meals beginning by eating them a few times a week. As Amy Symington, plant-based chef, nutritionist and creator of The Long Table Cookbook, told Planet Friendly News in 2021: “make the recipes and dishes and types of foods that you already love and find satisfying, but just veganize them.”
It can be that easy. Here’s how:
Beans are perhaps the quintessential plant protein: versatile, packed with nutrients, and one of the most sustainable food crops. They are also an easy replacement for ground beef in many dishes such as tacos, burgers and chili. And thank goodness, because raising cattle has a huge GHG emissions footprint which contributes significantly to the climate crisis.
When making tacos, for example, I simply empty a can of kidney or black beans, with liquid, into a pan, add a packet of taco seasoning and heat. Spoon into shells as usual. Voila!
Lentils are also a great replacement for beef in more formed dishes such as shepherd’s pie, meat loaf and meatballs. The Simple Veganista’s Ultimate Veggie Lentil Loaf recipe is a ‘go-to’ in my house.
Lentils can also be a great transitional food, adding them in to reduce the amount of meat in a dish, such as spaghetti Bolognese. As vegan home cook Erin Bueckert told Planet Friendly News in 2021, start with doing half meat and half plant protein in your favourite dishes, then move towards total replacement (see our top shot).
For a chicken swap, look to tofu, because although the poultry industry promotes chicken as being the less-worse meat choice, plants will always be the winner for sustainability. Whether breaded for nuggets or marinated then fried or baked and tossed into stir-fries, soups, or salads, tofu is a protein powerhouse that can be flavoured to match just about any dish.
Tofu makes an awesome replacement for scrambled eggs too, when mashed and fried up with veggies, herbs and the all-important kala namak, aka eggy salt. The Edgy Veg spells it all out for you here.
For a plant-based omelette, chickpea flour is the way to go. This magical food, mixed with water, spices and eggy salt, cooks up into the perfect plant-powered breakfast.
For egg or chicken-style salad, look to canned chickpeas, which can be mashed, then elevated with vegan mayo and crisp veggies, and seasoned to taste just like the original. This recipe from Oh She Glows is extra special (pickles really make it)!
Chickpeas are also great added to curries and salads for an extra boost of protein and fibre. Registered Dietician Dr. Pamela Fergusson’s butter chickpeas recipe is very popular among plant-based eaters.
For cream sauces, ditch the saturated animal fat and opt for nuts and seeds instead. As the BBC reported in 2020, the dairy industry’s emissions were “equivalent to more than 1,700 million tonnes of CO2” in 2015, which made up “3.4% of the world's total of almost 50,000 million tonnes that year. That makes dairy's contribution close to that from aviation and shipping combined.” Nut and seed-based sauces, on the other hand, are far more sustainable.
There is also an abundance of plant-based meat, dairy and egg alternatives now widely available in grocery stores. Beyond sausages, Impossible ground meat, Gardein tenders, Violife cheeses, Just Egg omelettes, and so much more make it easier than ever to cut your impact on the planet and the animals each and every time you take a seat at the table. While the world can feel a little out of control these days, it’s nice to know we can go into the New Year armed with information and power to make more eco- and animal-friendly choices each and every day. They all add up!