A Plant-Based Diet is Manly
5 Vegetarian Meals for Guys
Eating healthy doesn’t make a man any less of a man. In fact, I am seeing this trend at my Food Studio - more and more men are coming to cooking classes and having nutritional consultations. This is progress, and it makes me very happy. Unfortunately, I am, like many others, so used to seeing marketing of healthy eating targeted at females. The rationale is that they are the ones who are most likely to take on and implement changes when it comes to healthy eating, but things are changing! Men are becoming more accepting and more willing to consider plant-based eating, which has sometimes been considered a 'step-down' and something that is not 'manly' or 'macho.'
There are some typical fears that consume men when it comes to adopting a nourishing plant-based diet. One main concern is that they won’t feel full eating veggies. Another well-known one is the fact that they are convinced they need meat in order for a meal to be a full meal. Lastly, and the most common one, is the concern that they won’t get enough protein by eating plants.
This is where I like to step in and not only show people, but prove to them, that eating balanced plant -based meals can make any guy happy. Trust me, I have tested more than a few of these out! Whether a man has a lady in his life doing this for him, or he is going to take charge himself in the kitchen, here are some easy ideas to get started.
1. Macho Smoothie: Add in a plant-based protein powder made from rice, hemp or peas, or throw in some almonds, hemp seeds, kale, spinach, brazil nuts, and/or pumpkin seeds. This is in addition to any fruits you may want in there.
2. Power Man Muffins: Using whole grain flours from buckwheat, kamut or oats and filling them with fruit, nuts and seeds makes hearty, feel good muffins. Top one with almond butter to make it even more filling and balanced!
3. Quick Quinoa: Once this tiny grain-like seed is cooked up it makes a hearty meal any time of the day. Load it full of veggies, nuts, seeds or other fun additions like goji berries or raisins. You don’t even need a fancy sauce - olive oil and lemon juice will do the trick.
4. Victorious Veggie Burger: Any plant-based veggie burger will do, including the recipes I have shared in a previous issue. I prefer ones made from beans, nuts, seeds, and whole grains, but if you have to purchase one, make sure they also contain those ingredients, and not processed soy.
5. Practically Pea Guacamole: Make any standard guacamole with avocados as the base, and then load it with green peas or edamame. Both are green, and both are loaded with enough protein and fiber that can make a simple dip into a hearty meal. Serve it with non-GMO Neal Brothers corn chips and you are golden!
Macho Man Muffins
1 ½ cups buckwheat flour
1/2 cup whole rolled oats
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
¼ cup maple syrup
1/3 cup applesauce
1/2 cup rice milk
¼ cup melted coconut oil
¼ cup pumpkin seeds
¼ cup dried cranberries or raisins
¼ cup dark chocolate chips
Preheat oven to 350F
Place all the dry ingredients, buckwheat, rolled oats, baking soda, baking powder, and cinnamon, into a large bowl and stir together.
Place all the wet ingredients, maple syrup, applesauce, rice milk, and coconut oil, in another bowl.
Add the wet ingredients to the dry and mix together until a batter forms.
Stir in the pumpkin seeds and dried fruit.
Pour into 8 -12 muffin cups (depending on how big you want to make them) in a stainless steel muffin tray and bake for approximately 15-20 minutes.
Marni Wasserman is a Culinary Nutrionist & Health Strategist at Toronto's first Plant Based Food Studio. marniwasserman.com