Introduction to Plant-Based Meals

Maggie Baird says her vegan cinnamon rolls are a family favorite — including to her children, who happen to be the world-famous musicians Billie Eilish and Finneas. Growing up, Baird stopped eating meat in part because she felt connected to animals. Her commitment grew as she learned about the environmental impact of animal agriculture. And her mother died of a heart attack at 57 — one of many in her family to die of heart disease.

Reasons for a Plant-Based Diet

“I always say I have the trifecta of reasons” for foregoing meat, said Baird, who in 2020 founded Support + Feed, a nonprofit that advocates for a more climate-friendly food system and provides plant-based meals to people in need. That connection between what’s healthy for people and the planet dominates the latest EAT-Lancet Commission report, an updated version of the 2019 analysis produced by leading food researchers from around the world. Besides detailing the food system’s contribution to climate change, it outlines the most current version of a “planetary health diet,” which emphasizes fruits, vegetables, grains, legumes and nuts and encourages people, particularly in high-income countries, to reduce their intake of animal products, especially red meat.

The Impact of Animal Products

“Nothing else on a pound for pound basis, except maybe refrigerants, comes close to the polluting power of beef,” said Jonathan Foley, executive director of independent climate solutions nonprofit Project Drawdown, at a Climate Week presentation in New York City. That “doesn’t mean everyone has to be vegan tomorrow,” but the goal should be to trim back high-polluting parts of one’s diet, he added.

Tips for a Plant-Based Kitchen

We asked experts for some tips to center plants in your kitchen. Here’s what they said.

Sharpen Up Your Basics

Are you worried your home-cooked asparagus won’t taste as good as your signature steak? That probably just means you haven’t had as much practice with the right techniques, said Miguel Guerra, chef and owner of Washington, D.C.-based, vegetable-forward Latin American restaurant MITA, which received a Michelin star in 2024. Guerra suggested working on the basics: learn how to blanch asparagus, steam broccoli so it doesn’t get mushy or roast sweet potatoes so they get crispy on the outside. Even knife skills make a difference; Guerra said an onion chopped the right way tastes better.

Reach for What’s in Season

When you’re out shopping, it’s easier to pivot to whatever vegetables look freshest or are in season if you keep a stock pantry with canned and shelf-stable ingredients like sauces, said Joshua McFadden, a chef, restaurateur, farmer and cookbook author who has written about the “six seasons” approach to cooking. There are also plenty of plant-based protein sources that keep for a long time in the pantry or freezer, like canned beans, tofu, nuts and lentils — all of which are highlighted in the EAT-Lancet report as ingredients that deserve a more central place in diets healthy for people and the planet.

Use Plants that are Accessible

The comfort of familiar food, how much it costs and knowledge of how to cook it are top concerns for many of the people in the South Bronx who come to community gardens, said Sheryll Durrant, an urban farmer and educator who works with refugee communities, speaking on another panel at the same event as McFadden. “One of our roles is to grow diverse food, to grow culturally relevant foods, and to show you that you can utilize these foods in an affordable way,” she said. Local, traditional foods tend to have a higher chance of being healthy for people and the planet than modern ones that have sprung from the industrial food system, said Johan Rockstrom, one of the authors of the EAT-Lancet Commission report.

Don’t Expect an Exact Replica

“I really think it’s important with plant-based food that you don’t just try to replicate. Just try to think of what is good,” Baird said. For example, leaning into fully plant-based combinations that already make sense from a flavor perspective — for instance, a creme brulee with mango and coconut milk — “that’s going to be delicious,” she said. Guerra follows the same principle. “We’re not like, ‘oh, how do we substitute the steak? Or how do we make something that looks like a steak on the plate?’” he said. “It’s just more like, we are true to the ingredients we use, and then the cuisine and the flavors that we want to showcase.”

By MELINA WALLING

Conclusion

In conclusion, incorporating more plant-based meals into your diet can have numerous benefits for both your health and the environment. By following the tips outlined above, you can start to make a positive impact on the planet while also exploring new and delicious flavors. Whether you’re a seasoned chef or a beginner in the kitchen, there are plenty of ways to make plant-based meals a staple of your diet.

FAQs

Q: What are the benefits of a plant-based diet?
A: A plant-based diet can have numerous benefits for both your health and the environment, including reducing your risk of heart disease, type 2 diabetes, and certain types of cancer, as well as reducing greenhouse gas emissions and supporting sustainable agriculture.
Q: How can I get started with plant-based meals?
A: Start by experimenting with new recipes and ingredients, and try to incorporate more plant-based meals into your diet each week. You can also try meal planning and prep to make healthy eating easier and more convenient.
Q: What are some good sources of plant-based protein?
A: Some good sources of plant-based protein include beans, lentils, tofu, tempeh, seitan, nuts, and seeds. You can also find plant-based protein powders and supplements if you need an extra boost.
Q: Can I still eat my favorite foods on a plant-based diet?
A: Yes, many of your favorite foods can be adapted to be plant-based. Try experimenting with new ingredients and recipes to find plant-based versions of your favorite dishes.