Jeffrey Trull

JUST Egg: Everything You Wanted to Know About This Plant-Based Egg

August 21, 2020 by Jeffrey Trull

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Vegans have been defying culinary norms for years by using alternatives like tofu to trick their taste buds. The one animal product that’s late to the vegan game: eggs. Enter JUST Egg.

Plant-based food companies are stepping up their game. In recent years, we’ve seen bleeding burgers, meat-like sausages and dozens of non-dairy milks. But few have succeeded in making a plant-based egg alternative that actually tastes like eggs…until now. The newly-launched JUST Egg has shocked vegans and meat eaters alike.

How did they make plants taste like eggs? Let’s find out.

What is JUST Egg?

JUST Egg is a vegan egg substitute made from mung beans. It comes in a liquid form, so it’s sold in the refrigerated section next to liquid eggs.

Hen’s eggs are notoriously high in cholesterol. Since JUST Egg is cholesterol-free, it’s touted to be a healthier alternative to eggs.

If you take your eggs scrambled, you’re in luck. JUST Egg is best used to mimic scrambled eggs as opposed to sunny side up, poached, boiled, etc. It can also be used as an egg replacement for baking.

Meet the Makers

JUST Inc. is the creator of JUST Egg. They’re known for their vegan mayo, but they also make dressings and cookie doughs free of animal products.

The company gets its name and mission from the desire to eradicate the unjust practices in the food system.

Eggs, like other animal products, take a hefty toll on the environment, human health and animal welfare. The makers of JUST Egg want to disrupt the egg market with an alternative that’s more sustainable, healthier and kinder to animals.

JUST Egg Ingredients

The main ingredient in JUST Egg is one that Americans don’t consume frequently but has been around for more than 4,000 years.

It’s mung beans.

As JUST Inc. found out, mung beans gelatinize and scramble when they cook, making for the perfect egg texture. Add in some turmeric and carrot extract for color, and you’ve got yourself chicken-free eggs.

Here is the full list of JUST Egg ingredients:

Water
Mung Bean Protein Isolate
Expeller-Pressed Canola Oil

Contains less than 2% of: Dehydrated Onion, Gellan Gum, Natural Carrot Extractives (color), Natural Flavors, Natural Turmeric Extractives (color), Potassium Citrate, Salt, Soy Lecithin, Sugar, Tapioca Syrup, Tetrasodium Pyrophosphate, Transglutaminase, Nisin (preservative).

JUST Egg Nutrition Facts

Aside from the JUST Egg being more sustainable, it’s main appeal to meat eaters is the impressive nutrition facts. It’s high in protein yet free of cholesterol.

Here are the JUST Egg nutrition facts:

Serving size: 3 tbsp (uncooked)
Calories: 70
Total fat: 5g
Saturated fat: 0g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 170mg
Carbohydrates: 1g
Fiber: 0g
Sugar: 0g
Protein: 5g

JUST Egg Folded is a different format of the same product. These “folded plant eggs” come frozen, ready to pop into a toaster. They’re especially handy for making a plant-based egg sandwich. Nutrition information for Just Egg Folded is:

Serving size: 1 piece (57g)
Calories: 100
Total fat: 7g
Saturated fat: 0.5g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 300mg
Carbohydrates: 3g
Fiber: 0g
Sugar: 0g
Protein: 7g

Since JUST Eggs are made with mung beans, which are legumes, it’s quite high in protein. A medium-sized egg contains approximately 5.5 grams of protein, so the JUST Egg has nearly the same amount of protein as a chicken’s egg. If you consume eggs frequently, you can still meet your daily protein requirements by swapping in JUST Eggs.

Dietary Concerns and Allergens

Like many vegan meat substitutes, this egg alternative contains soy. Specifically, the liquid version of JUST Egg contains Soy Lecithin. JUST Egg sold in patty form (to restaurants only) is reportedly soy free.

However, JUST Egg is gluten-free and dairy-free. It’s also egg-free (obviously).

Is JUST Egg Vegan?

Yes, JUST Egg is vegan. It’s made with 100% plant-based ingredients, and it’s not tested on animals. No chickens were harmed in the making of JUST Egg, so vegans, vegetarians and meat eaters can enjoy this plant-based scramble.

Why People are Eating JUST Eggs

Vegans have taken a liking to the JUST Egg for obvious reasons. Who wouldn’t want to enjoy the savory taste of eggs without contributing to the egg industry?

Surprisingly, meat eaters are just as excited about JUST Eggs. Not only is JUST Egg sold alongside real eggs, but it’s also beating out the non-vegan competition. In just one week, the vegan egg outsold liquid Egg Beaters.

Giving up meat seems like a huge life change to some people, but swapping out eggs isn’t as threatening. Here’s why non-vegans are giving the JUST Egg a chance.

Health: Cholesterol-Free

One of JUST Egg’s main selling points is that it’s cholesterol-free. Considering the amount of cholesterol in one chicken’s egg, this is a big deal to people who are monitoring their cholesterol levels.

The USDA estimates that one medium-sized egg contains 164mg of cholesterol. Compared to JUST Egg’s 0mg of cholesterol per serving, the cholesterol in eggs will add up quickly.

Well, how much cholesterol is too much? In 2015, the USDA changed their position from recommending an upper limit of 300mg of cholesterol per day to recommending “as little dietary cholesterol as possible.”

Sustainability: Requires Fewer Resources

Like the Impossible Burger, the JUST Egg appeals to people from an environmental standpoint. Producing any type of animal products requires tons (literally) of water, land, waste, gases, etc.

According to JUST’s sustainability metrics, consumers of JUST products have saved approximately 295 million gallons of water, 2.9 million kilograms of greenhouse gas emissions and 4.5 million chicken’s eggs.

Does JUST Egg Taste Like Real Eggs?

Vegans, non-vegans and even professional chefs have all praised the JUST Egg for its realistic taste and texture. It cooks up like scrambled eggs, but can it fool a scrambled egg enthusiast? Probably not, but that doesn’t mean it’s not delicious.

Like real eggs, the JUST Egg needs to be jazzed up. The founders recommend cooking it with butter and milk like you would with real eggs. Vegans can, of course, use plant-based butter and milk.

JUST Egg Reviews

The Washington Post conducted a blind taste test of the JUST Egg and real eggs. The tester immediately identified the vegan option and endorsed it as a tasty alternative to hard scrambled eggs. However, she astutely described the real eggs as being “eggier” than the JUST Eggs.

Buzzfeed also tried and liked the JUST Egg. The tester described the flavor as “insanely similar” to real eggs. Even her dog was convinced they were real.

Where to Buy JUST Egg

After years of development, the wait is finally over.

JUST Egg is now available in all Whole Foods Market and Sprouts locations. Check your local health food store now because some locations are already carrying it as well.

JUST Egg is also available on Amazon for online ordering and delivery from Whole Foods too.

It’s also available in select stores like Wegmans, Hy-Vee, Fresh Thyme and Safeway.

To find a JUST Egg retailer near you, use this store locator.

Final Thoughts

Eggs are a staple in many American households. They’re a classic breakfast food, and they’re a must-have for baking.

Vegans have hailed the tofu scramble as the plant-based version of scrambled eggs, but anyone who has tried a tofu scramble can attest that it’s simply not the same.

With JUST, we can all enjoy the familiar taste of eggs without the cholesterol, cruelty and environmental toll. I’d say that making your omelet with mung beans is an egg-cellent alternative.

(Top image: JUST)

Vegan Protein Sources Chart – Which Plant-Based Foods Have the Most Protein?

August 19, 2020 by Jeffrey Trull

Wondering how much protein you can actually get in common plant-based and vegan foods? We’ve compiled a vegan protein sources chart so you can find the vegan foods with the most protein.

Vegan foods with the most protein

Food	Protein	Serving size
Seitan	30g	per 4 oz
Impossible Burger/ Beyond Burger	19g/ 20g	per 4oz burger patty
Tempeh	18g	per 3 oz
Lentils	18g	per 1 cup (cooked)
Edamame	18g	per 1 cup (cooked)
Chickpeas	18g	per 1 cup (cooked)
Mycoprotein (Quorn brand meatless pieces)	17g	per one serving (110g)
Split Peas	16g	per 1 cup (cooked)
Black beans	15g	per 1 cup (cooked)
Kidney beans	15g	per 1 cup (cooked)
Pinto beans	15g	per 1 cup (cooked)
Black-eyed peas	14g	per 1 cup (cooked)
Bagel (Dave’s Killer Epic Everything)	13g	per bagel
Pasta – chickpea (Banza Penne)	13g	per 2 oz (dry)
Textured Vegetable Protein (TVP)	12g	per 1/4 cup (uncooked)
Lima beans	12g	per 1 cup (cooked)
Hummus	9g	per 1/2 cup
Tofu (House Foods Extra Firm)	8g	per 3 oz
Peanut Butter	8g	per 2 tablespoons
Nutritional yeast	8g	per 1/4 cup
Quinoa	8g	per 1 cup (cooked)
Soy milk	8g	per 1 cup
Pasta – Whole Grain	8g	per 2 oz (dry)
Almonds	7g	per 1/4 cup
JUST Egg	7g	1 piece (57g)
Spinach	5g	per 1 cup (cooked)
Asparagus	5g	per 1 cup (cooked)
Collard greens	5g	per 1 cup (cooked)
Seeds (pumpkin)	5g	per 1 oz
Bread (Ezekiel 4:9® Sprouted Grain)	5g	per slice (34g)
Broccoli	4g	per 1 cup (cooked)
Plant-based yogurt (Forager Project unsweetened plain)	3g	per 5.3 oz container

Many of the best vegan protein sources come soy-based foods, an excellent source of protein in a vegan diet. Don’t count out beans, which are an excellent whole food that also provide a lot of fiber.

Highest protein foods per 100g serving*

Food	Protein per 100 g
Nutritional yeast	53
Seeds (Pumpkin)	28
Seitan	26
Peanut Butter	25
Almonds	21
Impossible Burger/ Beyond Burger	17
Tempeh	16
Quorn Mycoprotein	15
Bread – Ezekiel 4:9® Sprouted Grain Bread	15
Bagel – Dave’s Killer Epic Everything Bagels	14
JUST Egg	12
Edamame	12
Pasta – Banza (dry)	11
Tofu	9
Pinto beans	9
Lentils	9
Black beans	9
Chickpeas	9
Kidney beans	9
Split Peas	8
Black-eyed peas	8
Hummus	8
Pasta – Whole Grain (dry)	7

* – all foods cooked and/or ready to eat, unless otherwise noted

You may be surprised to see that some of the foods with the most protein per 100 grams are different than the vegan foods with the most protein per serving. Keep in mind that while vegan foods like nutritional yeast and pumpkin seeds may have high protein density, eating 100 grams of these foods might not be healthy nor enjoyable.

Soy and “fake” meats with most protein

Food	Protein	Serving size
Seitan	30g	per 4 oz
Beyond Burger	20g	per 4oz burger patty
Impossible Burger	19g	per 4oz burger patty
Tempeh	18g	per 3 oz
Textured Vegetable Protein (TVP)	12g	per 1/4 cup (uncooked)
Quorn Mycoprotein	10g	per one cutlet
Tofu	8g	per 3 oz
Soy milk	8g	per 1 cup
JUST Egg	7g	per 1 piece (57g)
Plant-based yogurt (Forager Project unsweetened plain)	3g	per 5.3 oz container

A lot of vegan “meats” and soy products contain quite a bit of protein. The Beyond Burger and Impossible Burger both contain comparable amounts of protein to that of a beef burger.

Beans/Legumes/Pulses with most protein

Food	Protein	Serving size
Lentils	18g	per 1 cup (cooked)
Chickpeas	18g	per 1 cup (cooked)
Split Peas	16g	per 1 cup (cooked)
Black beans	15g	per 1 cup (cooked)
Kidney beans	15g	per 1 cup (cooked)
Pinto beans	15g	per 1 cup (cooked)
Black-eyed peas	14g	per 1 cup (cooked)
Edamame	13g	per 1 cup (cooked)
Lima beans	12g	per 1 cup (cooked)
Hummus	9g	per 1/2 cup

As mentioned above, beans and other pulses are quite nutritious. It’s not hard to see how these foods can offer a lot of variety as well as nutrition that includes a healthy dose of fiber.

Grains with most protein

Food	Protein	Serving size
Bagel – Dave’s Killer Epic Everything Bagels	13g	per bagel (95g)
Pasta – Banza	13g	per 2 oz (dry)
Quinoa	8g	per 1 cup (cooked)
Pasta – Whole Grain	8g	per 2 oz (dry)
Rolled oats	6g	per 1 cup (cooked)
Buckwheat	6g	per 1 cup (cooked)
Brown rice	5g	per 1 cup (cooked)

Many incorrectly assume that grains don’t have protein, but that’s not true, as you can see. While it’s true that grains often have less protein than primary sources like beans and soy, their protein content is far from zero. Better yet, grains are often used a side or compliment to a main protein source. Throw in some brown rice with your pinto beans, and you’ve got an even greater protein boost.

All nutrition information for generic foods taken from USDA FoodCentral.

Vegan protein sources FAQ:

How much protein do I need?

That depends. You can read more about that here. Most people in the U.S. get more than enough protein every day. You can easily get enough vegan protein by following a balanced diet that combines foods like beans, soy, fruits, vegetables, nuts, and seeds.

Don’t I need to be concerned about complete proteins and essential amino acids?

The idea of vegan diets lacking “complete proteins” has been debunked as a myth. Vegan diets that are well-balanced contain all the essential amino acids. These foods do not need to be combined or eaten in the same sitting.

Is vegan protein as good as protein from animal sources?

Yes. In fact, many think plant protein is better than animal protein. Plant proteins contain all the essential amino acids plus they often include fiber and other nutrients that animal proteins don’t have. A wide range of vegan protein sources ranging from hemp seeds to black beans are high-protein foods with these attributes.

Are vegan “fake” meats bad for you?

Generally, vegan meats like the Impossible Burger or Beyond Sausage are no worse for your health than “real” meat. However, these vegan products often still have a significant amount of fat, saturated fat, sodium, and calories. Because of this, I treat these foods more like a treat than an everyday food. I don’t eat Impossible Burgers every day, just like most people wouldn’t eat a hamburger every day on an optimal diet.

Plant-Based Diet in 2020: The Ultimate Guide to Eating More Plants

January 8, 2020 by Jeffrey Trull

Want to eat a more plant-based diet in 2020? This is the guide for you!

Eating plant-based is easier than it’s ever been. And that’s thanks to trends and changes in 2019 and recent years.

No, this isn’t a post with just a bunch of recipes. Rather, it’s tips and strategies you can actually use to eat more plant-based in 2020.

Whether you’re looking to adopt a fully plant-based or vegan diet, or if you’d just like to incorporate more plants into your everyday eating, you’ll love this guide.

Let’s do this!

1. Try plant-based at your pace

Many people approach going plant-based and eating less meat with an “all or nothing” approach. And while jumping straight to eating 100% vegetarian or vegan works for some people, it just doesn’t work for a lot of people. And when it doesn’t work out, many people give up.

Don’t let this happen to you! If you’re not sure you’re ready to go all-in, one of these approaches could be easier for getting started.

Try Veganuary

Committing to being vegan permanently can be a daunting undertaking. Not ready to make that leap, especially without trying it first? Sign up for Veganuary.

Veganuary is simple: go the whole month of January as a vegan. There are all sorts of resources and other things to help you succeed for a month. It’s a great way to experiment with something new alongside others doing the same.

At the end of the month, it’s up to you if you want to continue with the vegan diet or not. But either way, at least you gave it a shot, right? It could change you life.

If Veganuary has already passed by the time you’re reading this, take on your own one-month vegan challenge anytime you’d like.

Be flexitarian

If the idea of ditching all animal products overnight sounds intimidating to you, try this instead: going flexitarian.

“Flexitarian” is term used to describe those who are part-time vegetarian eaters. They actively eat less meat and more veggies, but they’re not 100% plant-based.

Reducing the amount of meat you eat is likely better than not reducing it at all. So for anyone who isn’t ready or doesn’t want to eat 100% plants, flexitarian may be the way to go.

Remember: just because you start out flexitarian doesn’t mean you can’t slowly progress to eating less meat and more plant protein.

Go easy on yourself

If you want to eat more plant-based foods or be 100% vegan, don’t beat yourself up if it doesn’t go perfectly. Foods (especially unhealthy ones) are extremely tempting, especially when others dangle them in front of us.

Unfortunately, I see people beat themselves up all the time because they committed to giving up animal products only to eat a cheese pizza days later. But hey, it happens! Few, if any, have followed a diet without any missteps.

If you “screwed up” your diet, the best thing you can do: start over again. The past is the past, and you can’t take it back. Forgive yourself, and do your best to get back on track.

Remember:

Replacing unhealthy animal products with healthy foods is still better than whatever you were doing before (even if it’s not zero animal products yet).
This isn’t a competition. Do your best, and don’t worry about anyone else.

2. Make cooking simple

Eating plant-based foods is about a lot more than eating beans and salads 24/7. If you’re eating only big plates of lettuce, you’re probably doing it wrong.

Choosing what to plant-based foods to eat doesn’t have to be complicated.

Eat plant-based substitutes

In recent years, we’ve seen more delicious meat substitutes than ever become available.

While plant-based burgers have gotten a lot of attention, there are plenty of other animal-free options now available.

Some of my favorites are:

Beyond Sausage
Impossible Burger
Field Roast Sausage
Chao cheese
Gardein meatballs
Soy curls

For a full rundown of these foods and more and how they can be used, check out 15 Vegan Meat Substitutes Even Carnivores Will Love.

One thing to keep in mind: while foods like Impossible Burger and Beyond Sausage are both plant-based and incredibly delicious, they’re really not healthier than your standard beef burger or sausage.

The Impossible Burger has more saturated fat than 100% beef patties (100g) as well as about three times as much sodium.

So enjoy these plant-based meats from time to time as a splurge but avoid making them part of your daily diet long term.

Veganize your current favorites

A major myth of going plant-based is that you have to give up all the foods you love. Not true!

It’s possible to make veganized versions of a ton of dishes that you may have thought only existed as non-vegan meals.

The plant-based meats mentioned above can also help with this too.

For example, you can:

replace the meat in chili with beans or meat “crumble” substitute
take the cheese off pizza to make it vegan and add other toppings (including vegan cheese, if you’d like)
make all kinds of veggie burgers
use seitan or soy curls in place of chicken

People have found ways to create vegan wings, ribs, and other meat favorites from 100% plant-based ingredients. The only limit to what can be made vegan is creativity.

If you’re not sure what to substitute, Google search is your friend (as well as Facebook groups mentioned in this post).

Find free recipes

It’s no secret that there are millions of recipes on the internet. It’s no different for plant-based foods.

Simply googling “vegan recipes” or “whole food plant-based recipes” turns up a mountain of results.

That said, I’ve found it easier to stick to a few different recipe sites I like for most of my recipes. These sites often use similar ingredients in their recipes, so I’m not always running out to buy rare spices and things like I don’t have in my kitchen already.

Some of my favorites:

MinimalistBaker.com – specializes in “recipes requiring 10 ingredients or less, 1 bowl, or 30 minutes or less to prepare.” Recipes are generally very tasty, though not all are “healthy.” Note that while the site used to be 100% vegan, there are now some recipes that have non-plant based ingredients.
ForksOverKnives.com – free database of hundreds of whole-food plant-based recipes. If you’re wanting healthier options, this is the place for you.
Oh She Glows – covers a wide range of vegan recipes, so there’s something for everyone here.

I’ve also put together some recipe lists right here that can help:

I like to have 5 to 9 go-to recipes at a time that I can make on rotation and enjoy without too much repetition. I often freeze leftovers to eat later on too.

Try a meal plan

The best part about using pre-made meal plans is simplicity. There’s no need to spend time searching for a new recipe then trying to figure out if you have the ingredients (which you often won’t).

Meal plans give you predetermined dishes to cook along with a grocery shopping list. Simple, right? They generally provide enough food for a full week (or however many meals you need). Some meal planning services and tools to use:

Most of these services cost around $14-20 per month or $100-120 per year. While you may be able to get similar recipes for free, these tools add convenience and time saving for planning and shopping as well as variety and customizations to meet your nutritional goals.

Sign up for meal delivery services

Meal delivery services are probably the easiest way to start cooking and eating plant-based foods at home.

Just keep in mind that thanks to the convenience, they’re likely going to be more expensive than other options. But if you’re truly unsure how to get started or short on time, these can be a good way to get started.

Some meal services for plant-based meals include:

Each of the above either has vegan options or is 100% plant-based.

3. Discover your motivation

Plant-based diets are getting a lot of attention right now (as they should!) There are many reasons for adopting such a diet.

With any “new” thing, a lot of people want to try a plant-based diet because off the buzz they’re hearing right now.

While I’m 100% in support of plant-based eating, starting on a plant-based diet just because it’s something new isn’t going to be enough for most people. It can be challenging to stick to any type of diet.

That said, you’re going to want to have some reasons for eating more plant-based foods.

Health is a leading factor for many people. Eating plant-based can help reduce the risk of many leading causes of death, including heart disease, cancer, diabetes, and more.

Some other reasons people choose to eat a plant-based diet are:

Animal welfare
Climate change
Human rights
Air and water pollution

So, what’s your own reason and motivation for eating more plant-based foods?

If you’re not so sure what your reason for eating more plant-based, explore the following resources to learn more.

Watch top plant-based films

Documentaries that cover whole-foods plant-based diets can be both extremely powerful as well as relatively quick and easy to digest. Some of my favorite movies include:

The Gamechangers (available on Netflix)
Forks Over Knives (Netflix)
Cowspiracy (Netflix)
Eating Animals (Hulu)

Each of these films provides a solid background on at least some of the reasons to adopt a plant-based diet.

Read up on benefits of eating plant-based

If you’re looking for something a bit more in-depth than films, the books below cover a wide range of topics related to plant-based eating:

How Not to Die by Michael Greger MD
The China Study by T. Colin Campbell and Thomas M. Campbell II
Eating Animals by Jonathan Safran Foer
Animal Liberation by Peter Singer
The Food Revolution: How Your Diet Can Help Save Your Life and Our World by John Robbins
Proteinaholic by Garth Davis M.D.

There’s no need to read all these books, but you might find learning exciting and be motivated to keep reading.

Join Facebook groups

Even if you’ve read or watched a ton about plant-based foods, you likely still have some questions or just want recommendations on what to eat. My favorite source of support: Facebook groups.

The reason I recommend these groups is:

You can get support and recommendation from real people
You can ask your own questions and get specific answers
You can see and relate to the struggles others go through

Some Facebook groups I’ve found helpful:

If Facebook isn’t your thing, reddit also has various sub-reddits where you can find support too.

Be ready for criticism

Making a major change to your lifestyle often makes others uncomfortable. Choosing a vegan or plant-based diet is certainly no exception.

Considering that around 95% of people on this planet eat meat, you’re definitely bumping up against other peoples’ beliefs by giving up animal products partially or totally.

That said, it can help to have some talking points down about why you’re interested in a plant-based diet. Be honest about why you’re looking to eat more plants and less meat. Some phrases I use are:

“Eating plants is better for my health since I’m getting more fiber and other nutrients I need.”
“Why eat a cow when I can eat the same stuff cows eat — plants?”
“Some of the longest-living people in the world live on primarily plant-based diets.”
“The American Heart Association actually recommends ‘eating a mostly plant-based diet.'”

Keep in mind that many criticisms come from others’ insecurities. It’s more about them than it is you. And it’s not always possible to change other peoples’ minds or even convince them that you’re doing the right thing.

I like to keep the dialogue open and friendly, but at the end of the day, I make my own choices about what’s best for me.

4. Make Eating Out a Breeze

In 2020, there are more vegan restaurant options than ever. More restaurants are offering plant-based meals. But it still can be tricky to find restaurants that have the most options.

So how do you make it easier? Using a few tools.

Look for these new vegan options

In 2019, vegan options at chain restaurants hit the mainstream. Here’s a list of the most exciting vegan offerings now available:

Impossible Whopper (at Burger King) – enjoy a whopper with the Impossible plant-based patty at all 7,200 locations in the U.S. Leave off the mayo to make it 100% plant-based.
Beyond Burger at Carl’s Jr. – get the Beyond Burger at all Carl’s Jr. locations by order the Beyond Famous Star or substituting at Beyond Meat patty on any burger. Hold the cheese and mayo to make it vegan.
Various options at Taco Bell – choose from Crunchwrap Supreme (remove beef, sour cream and cheese), bean burrito (again, no cheese), and more. Check out a whole list of items here.
Beyond Sausage Breakfast Sandwich at Dunkin’ – order it on an English muffin with no egg or cheese.
Beyond Avocado Taco at Del Taco – get a taco filled with Beyond Meat or order virtually anything that adds Beyond and takes out dairy and meat. See a vegan menu here.
The Impossible Slider at White Castle – enjoy these small sliders for $1.99, and yes, the bun is now also vegan. Just hold the cheese.

There are plenty more options where you can leave off cheese on a Pizza Hut or Domino’s pizza, or piece together various sides to make a vegan meal. See Buzzfeed’s full list for even more options.

Target restaurants more likely to have vegan foods

What about when you want to get a little fancier than fast food? There are still tons of options, though you do have to be selective. It’s less likely that your local steakhouse is going to offer superb plant-based options compared to other types of restaurants.

These restaurant types are more likely to have plant-based options than others:

Thai – many Thai restaurants offer tofu as a protein in both curries and noodle dishes. Just make sure there’s no fish sauce, egg, or egg noodles used.
Mexican – burritos and tacos with beans are a great option (just check that they’re vegan), and you generally can’t lose with chips and salsa. And, of course, guacamole!
Sushi – order options that contain vegetables like avocado, cucumber, carrot and more.
Ethiopian – non-meat options are generally a wonderful mix of vegetables accompanied by injera, a flatbread that’s also generally gluten-free.
Mediterranean – dishes like hummus, tabouleh, eggplant, olives, and falafel fill out the many options here.
Indian – a lot of Indian food is already vegetarian. You’ll need to avoid ghee, paneer, and (often) naan. Chana masala and dosas are often vegan, though.
Pizza – the crust is often vegan as-is (though ask to make sure). If there’s no vegan cheese offered, just ask for no cheese (it tastes better than you might think!).

In all cases, I definitely recommend scoping out the menu ahead of time. Every restaurant is different, and unfortunately, it’s not always possible to walk in and find a satisfying plant-based meal.

Use the Happy Cow app

Happy Cow is like Yelp except it only lists restaurants that have at least some vegetarian and vegan options. In my experience, it’s much easier than trying to sift through Yelp and Google, which are often inaccurate in terms of figuring out what’s vegan.

Happy Cow also features reviews and ratings from others who eat plant-based foods, so you can more clearly tell if they like the plant-based options without having to sift through reviews of meat dishes.

It works throughout the U.S. and all over the world, too. I’ve used it in New Zealand, Germany, Poland, and other places on my travels.

The Happy Cow app (iOS/Android) costs $3.99, but you can use the web-based version from their home page for free.

When desperate, go to the staples

If you’re eating plant-based, there are probably going to be times where you’re stuck eating somewhere without any viable plant-based options.

When this happens, you might have to go the simple, go-to foods. If you’re desperate, you can pretty much always eat:

French fries
Pasta (without egg or dairy)
Baked potato
Bread
Hummus
Side of vegetables
Side salad (but hope it doesn’t come to this!)

While so many dishes contain meat by default, you can often request they leave off the meat on things like salads to turn it plant-based.

My strategy: always look at the menu beforehand. If vegan options are slim to none, I either eat something beforehand or plan to eat afterward.

How will you eat in 2020?

I’m excited for all the new vegan options from past years as well as what will happen in 2020; we’re clearly headed in the right direction for plant-based foods!

What are you most excited to try out for your diet in 2020?

Leave a short comment below and let me know!

We Analyzed 35+ Top Veggie Burgers. These Are the Healthiest Burgers

October 3, 2019 by Jeffrey Trull

You might’ve heard that Beyond Burger and other veggie burgers are taking off in popularity. Beyond Meat has surged in the stock market since it’s early-2019 IPO.

Of course, with the increase in popularity comes additional news coverage. And some of it is not positive. There have been plenty of news stories about how these burgers are processed and that some have as much fat, calories, and other “bad stuff” as an actual beef burger.

To set the record straight, we looked at the complete nutrition information for over 35 top veggie burgers and compared it to a 100% beef patty (found in the USDA database). The goal: find out which are the healthiest veggie burgers out there, and which you may want to enjoy less frequently.

Below are the burgers ranked from high to low in terms of their nutritional values along with where the 100% beef patty ranks as well.

Protein

Brand	Protein (g)
1. (tie) Dr. Praeger’s All American Veggie Burger	28
1. (tie) Sweet Earth Awesome Burger	28
3. Boca All American Veggie Burger (XL) (Non-GMO soy)	26
4. Boca All American Veggie Burger (XL)	24
5. USDA Commodity 100% beef patties (100g)	23
6. (tie) Field Roast Hand-Formed Fieldburger	22
6. (tie) Upton’s Naturals Classic Burger	22
8. Beyond Meat Beyond Burger	20
9. (tie) Hodo Tofu Veggie Burger	19
9. (tie) Impossible Foods Impossible Burger 2.0	19

31. (tie) Qrunch Green Chile with Pinto Beans Quinoa Burger	3
31. (tie) Qrunch Spicy Buffalo-Style Quinoa Burgers	3
31. (tie) Hilary’s World’s Best Veggie Burger	3
34. (tie) Dr. Praeger’s California Veggie Burger Gluten Free	2
34. (tie) Dr. Praeger’s Korean Veggie Burger (formerly BiBimBap Veggie Burger)	2

Interestingly, five veggie burgers contain more protein than the beef patty, with Dr. Praeger’s All American Veggie Burger and Sweet Earth Awesome Burger tied for the most plant-based protein at 28 grams. Seven veggie burgers analyzed have at least 20 grams of protein, and 12 pack 15 or more grams of protein.

However, there is a wide range of variability in protein in veggie burgers. Those at the bottom of the list contain little protein. Eleven burgers contained fewer than 10g of protein per burger. So if you’re looking for a protein-heavy veggie burger, you need to look closely at the nutrition of each one.

Calories

Brand		Calories
1. Field Roast Hand-Formed Fieldburger		340
2. Sweet Earth Awesome Burger		290
3. Before the Butcher Uncut Burger		260

8. USDA Commodity 100% beef patties (100g)		231

33. (tie) Gardenburger Black Bean Chipotle Veggie Burger		90
33. (tie) Gardenburger Portabella Veggie Burger		90
33. (tie) Sol Cuisine Spicy Black Bean Burger		90

In total, seven of the burgers we looked at have more calories than the beef patty. Most of these burgers are from the new “it bleeds” category, including the new Sweet Earth Awesome Burger and the Before the Butcher Uncut Burger.

However, there’s quite a bit of variation. The veggie burgers with the fewest calories have less the calories found in a beef patty.

Total Fat

Brand			Total Fat (g)
1. Field Roast Hand-Formed Fieldburger			24
2. Before the Butcher Uncut Burger			19
3. (tie) Sweet Earth Awesome Burger			17
3. (tie) Beyond Meat Beyond Burger			17

6. USDA Commodity 100% beef patties (100g)			17

33. Gardenburger Black Bean Chipotle Veggie Burger			3
34. Gardenburger Portabella Veggie Burger			2
34. Sol Cuisine Spicy Black Bean Burger			1.5

As with calorie count, several veggie burgers have more total fat than a beef patty (five of those analyzed). Most of the fat in these veggie burgers can be attributed to oils (typically, coconut, canola, or palm oil) that give it a flavor closer to beef.

Still, the majority of veggie burgers have less fat than the beef burger, though these tend to be black bean burgers and similar varieties.

Saturated Fat

Brand		Saturated Fat (g, %DV)
1. (tie) Impossible Foods Impossible Burger 2.0		8 (40%)
1. (tie) Before the Butcher Uncut Burger		8 (40%)
1. (tie) Field Roast Hand-Formed Fieldburger		8 (40%)
1. (tie) Sweet Earth Awesome Burger		8 (40%)

5. (tie) USDA Commodity 100% beef patties (100g)		6 (30%)

31. (tie) Gardein Chipotle Black Bean Burger		0 (0%)
31. (tie) Upton’s Naturals Classic Burger		0 (0%)
31. (tie) Gardein Ultimate Beefless Burger		0 (0%)
31. (tie) Amy’s All American Veggie Burger		0 (0%)
31. (tie) Gardenburger Black Bean Chipotle Veggie Burger		0 (0%)

Some of the fattiest veggie burgers once again outranked the beef patty in terms of saturated fat. This again is likely due to the use of oils in the veggie patties.

Sodium

Brand	Sodium (mg, %DV)
1. Boca All American Veggie Burger (XL) (Non-GMO soy)	920 (38%)
2. Boca All American Veggie Burger (XL)	700 (29%)
3. Amy’s California Veggie Burger	550 (24%)

32. Before the Butcher Uncut Burger	150 (6%)
33. Qrunch Spicy Buffalo-Style Quinoa Burgers	140 (6%)
34. Dr. Praeger’s California Veggie Burger Gluten Free	125 (5%)
35. USDA Commodity 100% beef patties (100g)	84 (3%)

Actual beef patties came in the lowest here. However, it’s possible salt is added to beef patties during the cooking process whereas that’s often not needed for most veggie burgers.

Beyond Burger (390 mg, 16% DV) and Impossible Burger (370 mg, 16% DV) were both outside the top 10 highest burgers in terms of sodium.

Cholesterol

Brand	Cholesterol (mg, %DV)
1. USDA Commodity 100% beef patties (100g)	86 (28%)
2. Boca All American Veggie Burger (XL)	10 (3%)
3. (tie) Boca All American Veggie Burger (Non-GMO soy)	5 (2%)
3. (tie) Gardenburger The Original Veggie Burger	5 (2%)
3. (tie) MorningStar Farms Tomato & Basil Pizza Burgers	5 (2%)
3. (tie) Boca All American Veggie Burger (XL) (Non-GMO soy)	5 (2%)

(tie) All other brands	0 (0%)

The beef patty easily came out on top in terms of the amount of cholesterol with nearly eight times as much as the veggie burger with the most cholesterol.

All but five of the veggie burgers analyzed had zero cholesterol. These five burgers all contain dairy, so they’re not 100% plant-based.

Fiber

Brand	Fiber (g, %DV)
1. (tie) Boca All American Veggie Burger (XL) (Non-GMO soy)	8 (32%)
1. (tie) Hodo Tofu Veggie Burger	8 (32%)
1. (tie) Sunshine Organic Black Bean South West	8 (32%)

31. (tie) Field Roast Hand-Formed Fieldburger	2 (8%)
31. (tie) Dr. Praeger’s Korean Veggie Burger (formerly BiBimBap Veggie Burger)	2 (8%)
31. (tie) Beyond Meat Beyond Burger	2 (8%)
31. (tie) Upton’s Naturals Classic Burger	2 (8%)

35. USDA Commodity 100% beef patties (100g)	0 (0%)

The veggie burgers with the most fiber contain nearly one-third of the recommended daily fiber intake. Additionally, all veggie burgers in this analysis contained at least some fiber.

Like all foods that come 100% from animal sources, the 100% beef patty does not contain any fiber.

Veggie burgers and beef burgers — alike, and different

Overall, there’s quite a bit of variability in veggie burger nutrition. In nearly every nutritional category, there are some veggie burgers that contain more and some veggie burgers that contain less of a given nutrient compared to beef patties.

Veggie burgers vary so widely across nutrition that it’s pretty hard to say what the healthiest veggie burger options are.

Here’s a Google Sheet of the full data used in this analysis, including additional information.

The Good Food Conference 2019: The Most Exciting Developments in What’s Next for Food

September 10, 2019 by Jeffrey Trull

Curious about the future of food and what you can expect not only for your taste buds but for the impact on the environment, animals, workers, health, and more? The Good Food Conference is the place to be.

I had the pleasure of attending The 2019 Good Food Conference. The nearly-endless samples of plant-based food felt like enough of a reason to attend alone. But, I’m truly excited for what’s next when it comes to plant-based and cell-based meat as well as our food system as a whole.

Here are my biggest takeaways.

We’ve hit the tipping point

It’s no secret that plant-based foods have been around for decades. But a major change of late: plant-based foods going mainstream. Suddenly, the big guys both in retail grocery as well as food service are investing heavily in the plant-based market while more and more startups launch.

The buzziest news in the room was still Beyond Meat’s hugely-successful 2019 IPO. One panelist pointed out that there had been only a handful of food company IPOs in recent decades. Bucking this trend with a plant-based food company is nothing short of exciting.

There’s also plant-based fast foods, such as the Beyond Famous Star® at Carl’s Jr. and Beyond Tacos™ served at Del Taco. And of course, the Impossible™ Whopper®.

Kroger, the largest grocer in the U.S., announced on stage that they’re launching a line of plant-based meats and other foods under their Simple Truth brand. Products like plant-based burgers, queso, and cookie dough will be hitting Kroger stores this fall.

With so many large companies getting involved in plant-based foods in a variety of ways, it’s hard to see the trend slowing down anytime soon.

Taste matters most

Plant-based food advocates (like me) love to tout the benefits of choosing these foods over animal-based options. Plant-based foods are often better for human health, the environment, and animal welfare (all very important things). But several food-industry panelists noted: there’s no room for compromise for flavor and taste with plant-based foods.

As Chuck Muth, Chief Growth Officer of Beyond Meat, put it: being negative on meat is simply not a great way for Beyond and other companies to market their foods. Plant-based foods need to taste delicious in addition to all the other benefits they provide.

Another panelist (apologies but I cannot remember exactly who) noted that we not only need to make plant-based foods that taste good, they need to be “craveable.”

As a plant-based eater, plant-based foods are getting there (though I’m clearly biased). For more meat eaters to adopt plant-based foods, the industry needs to come as close as possible or even exceed the flavor and enjoyment of eating animal products.

Exciting food startups coming next

While tons of exciting plant-based products have already hit the market, everyone is still hungry for what will come next. The Good Food Conference featured six startup pitches that gave us a glimpse.

Rebellyous Foods Founder and CEO Christie Lagally focused on making a delicious, plant-based chicken nugget at prices equal to the “real” thing with better nutrition. This could certainly be a game-changer as many consumers are turned off by the current premium prices on plant-based foods and (sometimes) inferior taste.

Sri Artham of Hooray Foods spoke about taking on plant-based bacon. The most exciting aspect of Hooray Foods’ bacon: how much it looks like bacon from a pig. He highlighted some of the current plant-based competition in his slides, showing how little existing plant-based bacon products resemble the real thing compare to Hooray’s version.

As someone who considers tempeh one of the most underrated and underutilized plant-based proteins, I was very excited about Better Nature’s pitch. I’m convinced they’re onto accomplishing their goal of getting tempeh to the masses while also developing other healthy meat alternatives.

Karana’s pitch focused on jackfruit and making it delicious. I chuckled when moderator Brian Cooley of CNET CBS Interactive remarked that jackfruit often looks tasty but then everyone thinks it sorta sucks. I’m in total agreement and excited to try a tastier version of jackfruit from Karana.

While all presenters played up the technology to some degree, NOVAMEAT’s was maybe the most stunning. Using a technique called “bioprinting,” I watched in amazement as NOVAMEAT CEO and Founder Giuseppe Scionti showed footage of printing out a steak and then grilling and eating it.

Equally impressive, Ecovative Director of Marketing Andy Bass showed off how they’ve created technology to use mycelium as the structure to create whole cuts of plant-based meats that mimic the real thing.

As much as I’m excited to see more and more plant-based products hit grocery store shelves, the technology and innovation showcased by these startups made me wonder what could be possible.

Seafood is just getting started

I’ll begin with this: if you’re plant-based, who isn’t excited about vegan sushi?!

While I haven’t had the chance to try Ocean Hugger Foods‘ Ahimi® yet, I really can’t wait. I’d say more, but that wouldn’t do it justice. Instead, I recommend checking out their Instagram page.

Several panelists noted that there’s still a lot of room for alternative seafood technology and that hopefully more companies will launch to join the revolution.

Other highlights

There was plenty of excitement off the main stage at The Good Food Conference too.

Eclipse wowed everyone with their plant-based ice cream during one break.

JUST went all out, teaming up with Beyond to serve a Just Egg and Beyond Sausage brunch.

Moringstar Farms, on the heels of their 2019 announcement to go fully plant-based by 2021, provided plenty of great treats during the breaks as well as lunch. As one of the plant-based OG’s, I’m excited to see what role Morningstar plays in getting more plant-based food in stores across the country. And as presenting sponsor, they were a large part of making this conference possible.

And finally, on the policy front, Tofurky President and CEO Jaime Athos spoke about filing lawsuits against new laws in Arkansas and Missouri regarding labeling plant-based foods as meat. I applaud Tofurky for taking on this legal challenge to maintain freedom for Americans to choose which foods they have access to without restriction from unjust laws created to protect certain industries.

Still a lot of work to do

After living in a world of plant-based food for several days, it’s easy to forget that these foods only make up a small fraction of the foods currently consumed. This is only the beginning, and there’s A TON of work ahead. That said, it’s hard not to be optimistic about the future of food. I can’t wait to see (and taste) what’s next.

11 Vegan Protein Bowls With 15+ Grams of Protein

July 2, 2019 by Jeffrey Trull

Vegan protein Bowls (also known as buddha bowls) provide the best of all worlds: they’re quick and easy to make, absolutely delicious, and they’re nutritious. With the right ingredients, these bowls provide a high-protein meal.

The purpose of a buddha bowl is to get a little bit of everything in one serving: grains, veggies, fats, and protein. They’re also super versatile, and they can be easily modified to suit your dietary needs.

Here are 11 vegan bowl recipes with at least 15 grams of protein per bowl.

1. Vegan Oaxacan Buddha Bowl (16 grams protein)

Inspired by Mexican flavors, this bowl is great for those who like it spicy. The chipotle maple pecans make an excellent topping while adding some extra protein. The veggies and beans bake in the oven for about 25 minutes, and altogether this bowl takes about 40 minutes to make and one recipe serves 2.

2. Vegan Sweet Potato Buddha Bowl (18 grams protein)

Hummus and lentils pair up with sweet potato and avocado for a nutritious and filling vegan bowl. The lemon tahini sauce adds a nice touch, and the veggies are oven-roasted for about half an hour for a total time of about 50 minutes. It’s gluten-free as well.

3. Kale and Sweet Potato Brown Rice Buddha Bowl (18 grams protein)

A creamy peanut sauce gives this bowl an Asian spin, while quinoa and chickpeas round out the plant protein. The sweet potatoes are oven-roasted for half an hour, which the recipe suggests doing ahead of time for easy assembling.

4. Sweet Potato and Chickpea Buddha Bowl (18 grams protein)

Chickpeas and quinoa make this vegan bowl hearty, and its ginger tahini dressing adds a bright, flavorful touch. The sweet potato roasts for half and hour for a total cook time of just under an hour. This recipe serves 4.

5. Vegan Bibimbap Buddha Bowl (19 grams protein)

A vegan version of Korean- and Seoul-style bibimbap that utilizes high-protein tempeh and is packed with flavor. The rice cooks on the stovetop according to package directions, whereas the tempeh gets boiled for 6-8 minutes and then oven-baked in marinade for 20. In total, this recipe takes about 45 minutes and serves 3.

6. Nourishing Vegan Buddha Bowl (19 grams protein)

This vegan protein bowl has a little bit of everything (and lots of chickpeas), but what I really love is the hemp and pumpkin seed topping–a nice way to add texture and protein! The chickpeas supply even more texture because they’re oven-baked until crispy for about half an hour. The sweet potato gets microwaved for 3 minutes, though you could certainly oven-bake it instead.

7. Carribbean Voodoo Buddha Bowl (19 grams protein)

If you’re a fan of tropical flavors, then you’re going to like this vegan Buddha bowl. It features yam, mango, and lots of seasoning. Tofu and black beans provide the plant-based protein. The beans get heated on the stovetop while the tofu is oven-baked in the marinade with the veggies for about 25 minutes.

8. Thai Tempeh Buddha Bowl (20 grams protein)

This vegan protein bowl uses tempeh, freekeh (or quinoa), and a cashew curry sauce to help keep you satisfied. At 30 minutes total to make, this recipe is ideal for a busy night. The tempeh is pan-fried for 10 minutes while the freekeh/quinoa simmers on the stovetop for 20 minutes.

9. Sesame Balsamic Tofu Buddha Bowl (20 grams protein)

A bit of Asian fusion, this vegan Buddha bowl’s got tofu, sunflower seeds, and sesame seeds to round out the plant protein. This is another ideal recipe for a busy night, as it only takes 30 minutes to make. The tofu is oven-broiled for about 20 minutes and the brown rice or other grain can be made ahead of time if necessary. Serves 4.

10. The Ultimate Vegan Protein Source Buddha Bowl (25 grams protein)

This bowl will clean out the fridge–but between the red kidney beans and quinoa, you’ll get all the protein you need. The sweet potato bakes in the oven for 20 minutes for a total preparation time of 30 minutes if you make the quinoa while the sweet potato bakes, and one recipe serves 2.

11. Roasted Veggie, Quinoa, and Avocado Buddha Bowl (28 grams protein)

The roasted veggies add great flavor to the bowl and are perfect for meal prep, while the quinoa and tofu come together with tahini dressing for this protein-packed bowl. The tofu and the veggies roast in separate pans but at the same time for a total cook time of about 25 minutes. In total, this vegan Buddha bowl recipe takes approximately 45 minutes.

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