How to Eat More Plant-Based in Kansas City

Like Beyonce you’ve resolved to eat a more plant-based diet in 2019, but you don’t know where to start and you don’t want to eat dry iceberg lettuce (snooze) or plain tofu (yyuucckk) every day? I get it. Whether you simply want to eat a more balanced diet, transition to plant-based gradually, or go full-veg* overnight, I’ve got some tips that will help make the change easy and delicious.

Full disclosure, I used to be the vice president of an organization focused on helping people eat more plant-based, and I founded a nonprofit that campaigns for less food industry influence and more balanced menus in community institutions. It would be easy to assume I’m some unreasonable vegan zealot interested in policing people’s food choices. I’m not, and those people are the worst. The worst.

My professional aside, I live in the real world, with a real family, in Kansas City. I understand what it’s like to shop, cook, and go to restaurants locally – kid and husband in tow. Even with a deep commitment to my plant-based diet, sometimes it’s still difficult for me to find convenient, affordable, and healthy food – especially on-the-go. So, if you’ve tried to eat more plants in the past and struggled, you’re not alone. The good news is, it’s getting easier and easier!

Hopefully these tips make it more realistic and sustainable for your family, too. At the end of the day, if it’s not both of those things, you’re setting your family up for failure.

It should also be noted, just to temper your expectations, that I’m not a great cook. I’m not interested in cooking, and I don’t cook fancy meals, so please don’t ask me for recipes. I’ll link to a bunch of great recipe sources, but unless you’re looking to eat some variation of basic “grains, greens, protein, and sauce” every night, I’m not your go-to recipe lady.

Start with one meal

Pick a meal, any meal. For that one meal, make it more plant-based any number of ways:

1. Opt for 100% plant-based or at least meat-free.
2. Increase the proportion of plants compared to meat on your plate. Ideally, all plates would be at least 75% plants (meat as garnish or side instead of main dish)
3. Reduce portion size of meat (less than 3 oz is optimal)
4. Use a plant-based analog like almond milk, cashew yogurt, or the occasional vegan chicken nugget in place of a traditional animal-source product

Hit up Pinterest, and go wild pinning recipes. Keywords: plant-based, plant-forward, vegetarian, vegan, meat-free, meatless, reducetarian, flexitarian.

For all the reasons people choose to balance their diets with more plants and less meat – for health, animals, and the environment – reduction matters. One meal. One day. Even just reducing the amount of meat on your plate occasionally has major impact. And given the state of public health, especially children’s health, in America reduction of foods high in cholesterol, sodium, and saturated fats is critical for most families. 

Reduction is sustainable. Deprivation is not. If you’re not ready to go a full day without animal products, try one meal.

Go with what you know

Make it even easier on yourself by taking one of your favorite dishes and swap plant-proteins for meat, egg, and/or dairy in the recipe. Unless you enjoy trying new recipes and finding new, exotic foods to cook, there is absolutely no need to overhaul your entire cooking repertoire.

This tip is especially important if you have picky eaters in your home. Rework those meals you know your kids love and don’t be discouraged if they’re a little skeptical at first. Research shows it can take up to fifteen (15!!!) exposures to a new food before kids acquire a taste for it.

But just in case you want to make sure your kid won’t incite a riot over a more plant-forward menu here are 30 “kid-friendly” plant-based recipes to have on hand.

Already make a great bean and beef chili? Awesome. Remove or reduce the meat and add an additional bean, mushrooms, or even a soy protein like soy curls. If you’re worried about feeling full enough, serve it over a bowl of quinoa. Beans and quinoa are both substantial sources of protein so you definitely won’t feel deprived!  A crockpot full of veg* chili at the end of the day is super convenient and perfect for these January nights.

Taco Tuesdays your thing? Prepare some black beans or cooked lentils just like you would beef – in a pan with taco seasoning (recipes) Make some queso with nutritional yeast or top with a cashew sauce. Or don’t! If you’re down for eating plant-based except for cheese. Eat plant-based except for cheese! That’s still much more plant-based than before. Do what it takes to make it sustainable.

Love chicken salad but want it without cholesterol? Mash chickpeas and use veg* mayo (video recipe) Spaghetti with veggie marinara and lentils? 30 minute perfection. Simplicity is key when you’re a busy, tired, and stretched-thin mom like me. 

Seriously, there is no shortage of recipes on the internet. Keep reading for a list of my favorite resources.

Let the experts lend a hand

Listen, I didn’t make any of this stuff up. I learned it from other people. Smarter, savvier people. Most of them have a pretty powerful presence on the internet (you’ve heard of that, right?) so instead of sending you on a wild goose chase, here’s a list some of the best resources I can think of. The list of resources is woefully non-comprehensive, and I didn’t receive any compensation or incentive to advertise any of these sites or products. Just sharing the ones my family enjoys and others have found helpful! 

What the heck can I cook and where can I find the recipes?

• Bosh – hundreds of simple recipe videos.
• Minimalist Baker – plant based recipes that require 10 ingredients or less.
• ChooseVeg.com – download recipes, add them straight to your grocery list, and even order the ingredients automatically through Instacart. Also, they have a free 1:1 vegetarian support specialist on the site who can answer any question you have in real-time.
• OhSheGlows – all plant-based, mostly unprocessed, often allergen-free recipes
• Lighter – more recipes! free for basic service, upgrade to get tailored recipes for your family’s needs as well as 1:1 nutrition and cooking coaching.

What the heck do I buy, and how do I stay under budget?

• Plant Based on a Budget – tons of low-cost recipes and a meal plan you can download for $5
• Nora Cooks – tips for eating plant-based on a budget, including advice for doing so using SNAP or WIC
• Aldi – Aldi is legitimately a leader in veg* and plant-based products. In season produce is inexpensive and their store brand vegan items are really really good.
• Trader Joe’s – they have their own veg* shopping list
• Hyvee dietitians regularly lead free workshops on plant-based shopping and eating
• Shopping List – here’s a list of possible grocery items you might consider while shopping for plant-based items.

What about when my family eats at a restaurant?

If you’re looking for KC-specific ALL veg restaurants, here are a few great ones:

• Pirate’s Bone
• Cafe Gratitude
• Kind Food KC Pop-Ups
• Dead Beet Taco Pop-Ups

If you’re concerned with the menu being healthy (not junk food veg*):

• The Mixx in Town Center
• Caffetteria in Prairie Village
• Enjoy Pure Food

Other restaurants in KC have tons of plant-based options on the menu:

• Char Bar has a jackfruit bbq sandwich
• The Well, Houlihan’s, and Tapcade all have the Impossible Burger on the menu
• Whole Foods (119th and Blackbob) and KC Kitchen and Pizzeria both have the Beyond Burger
• Waldo Pizza has a vegan menu
• Blue Koi does tofu right!  

Even fast food establishments have veg* options. I’ve linked to directions for eating more plant-based at a few.

• Taco Bell has a vegan menu – and an app. Order and pick up. Convenience next-level.
• Subway
• Chipotle
• Panera

Finally, don’t go it alone

Despite not being a great cook, clearly I’ve got a ton of resources and massive connections to support anyone looking to try more plant-based eating. Holla atcha girl, and I’m here to help. Join a plant-based Facebook group or follow veg* influencers on Instagram, and definitely check out all of VegLifeKC’s supercool family-friendly events to connect with likeminded folks.

And hey, other veg-forward or plant-based mamas out there, spread the love and throw your advice and favorite tips in the comments!