Column: Meatless Meals—Good for Our Bodies and Our Planet

By Shauna McKain-Storey and Susan Delventhal, Sustainable Solutions of the Newberg-Dundee Area

Summer is the season when produce sections, farmers markets, and gardens overflow with vegetables, berries, and fruit — so why not enjoy one or two meatless meals each week?

Eating more fruits, vegetables, grains, legumes, and nuts provides multiple health benefits. Cutting back on animal-based foods, especially red and processed meats, reduces the risk of cardiovascular disease, stroke, diabetes, obesity, and some cancers.

Reducing meat consumption also helps address environmental challenges. The production of animal-based foods, particularly beef, accounts for about half of global food system greenhouse gas emissions.

Demand for these foods contributes to land use expansion and deforestation, resulting in biodiversity loss and ecosystem damage. Runoff from factory farms introduces nutrients, antibiotics, and pathogens into waterways, causing harmful algal blooms, dead zones, and contamination of drinking water. Raising livestock is also water intensive — producing a single pound of beef requires an average of 1,800 gallons of water.

Whether you’ve run out of milk, butter, and eggs or want to adapt a favorite recipe for a vegan or vegetarian friend, it’s helpful to know some easy substitutions.

You can replace milk 1-to-1 with any vegan milk, such as oat, coconut, or nut milk. Higher-fat varieties like coconut or oat milk work best in place of whole milk. For melted butter, equal amounts of liquid vegetable oil can be used. For recipes that cream butter with other ingredients, try virgin coconut oil, vegetable shortening, or vegan butter. For cold butter, chill or freeze the substitute first.

Common egg replacements include:

• 1/4 cup applesauce
• 1/2 mashed banana
• 3 tablespoons nut butter
• 1/4 cup pureed pumpkin
• 1 tablespoon ground flax or chia seeds soaked in 3 tablespoons of water for 5 minutes
  

Supreme Crispy Quinoa Vegetable Burger

This delicious plant-based burger is a great introduction to vegetarian and vegan meals.

Makes 4 burgers

Ingredients

• 1/4 cup quinoa, rinsed and drained
• 1/2 cup low-sodium vegetable broth
• 1 cup canned black beans, rinsed and drained
• 1 tablespoon finely chopped scallions
• 1/2 cup peeled and finely chopped carrots
• 1/4 cup plain bread crumbs
• 1 large clove garlic, minced
• Kosher salt
• Freshly ground pepper
• 1 large egg or 1 tablespoon ground flaxseed mixed with 3 tablespoons water (let sit 5–10 minutes to form a gel-like consistency)
• 2 tablespoons extra-virgin olive oil
• 4 multigrain hamburger buns
• 1 ripe avocado, thinly sliced (optional)
• Favorite burger toppings, for serving

Instructions

1. Combine quinoa and vegetable broth in a small saucepan and bring to a boil. Reduce heat to a simmer, cover, and cook until the liquid is absorbed, about 10 minutes. Remove from heat and let cool slightly.
2. In a large mixing bowl, mash the black beans with a potato masher, leaving some chunks. Add the scallions, carrots, bread crumbs, garlic, 1/2 teaspoon salt, and 1/8 teaspoon pepper. Mix well. Add the cooked quinoa and the egg or flaxseed mixture, and combine thoroughly.
3. Using clean hands, form the mixture into four patties and place on a platter.
4. Heat a large nonstick skillet over medium-high heat. Add the olive oil and heat until shimmering. Reduce heat to medium and add the patties. Cook until golden brown, about 5 minutes per side.
5. Place patties on buns and serve with your favorite toppings.