Plant-based diets are experiencing a surge in popularity worldwide, driven by a combination of factors ranging from health consciousness to environmental concerns. A “Vegan Food: Global Markets” report determined the global market for vegan food is estimated to grow from $40.1 billion in 2022 to $91.9 billion in 2027.
Growing Popularity of Plant-Based Diets
With increasing awareness about the potential health benefits of consuming more fruits, vegetables, grains, nuts, and seeds, many people are adopting plant-based diets to improve their overall well-being. A 2013 article in the Permanente Journal recommended that physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.
Starting a Plant-Based Lifestyle
Switching to a plant-based diet is becoming easier for the average consumer. There is a growing availability and variety of vegan food options in grocery stores and restaurants, and food delivery services have made it increasingly convenient to transition to or incorporate more plant-based meals into diets. A 2021 “Market Research Report” projected the global meat substitutes market will reach $4.04 Billion in 2027, up from $1.89 Billion in 2021.
If you're curious about starting a plant-based diet regimen, you can get started by trying a delicious 4-course dinner menu. Start with a light and refreshing Roasted Green Tomato Soup, followed by a vegan Quinoa Greek Salad. The star of the meal is the hearty vegan Eggplant Parmesan, and finish off your evening with a sweet Chia Seed Pudding. Read on for the recipes and enjoy your plant-based journey!
4 Recipes for a Plant-Based Dinner
Roasted Green Tomato Soup
Previously shared by ACHS Institutional Effectiveness Project Manager Heather Baley
Ingredients
- 10-12 green tomatoes
- ½ large yellow onion
- 4-5 cloves of garlic
Directions: Preheat your oven to 375 degrees. Cut the tomatoes in half and the onion half into quarters. Peel the garlic cloves. Brush all ingredients with olive oil and place them on a foil-lined pan. Cook for 30 minutes, flip your ingredients over, and cook for another 15 minutes.
Add all ingredients to a pot and add ½ cup of water, or more if you like it less thick. The tomatoes will put off a lot of liquid, so you don’t need to add too much.
Add salt and pepper and blend all ingredients thoroughly until the mixture is smooth. An immersion blender is the preferred blending tool, as hot liquids may cause your blender to explode. Add any other spices that you’d like. A little curry powder is delicious!
Quinoa Greek Salad (Vegan)
Previously shared by ACHS Founding President Dorene Petersen
Ingredients:
- 2 cups of cooked Quinoa
- 1 cucumber, medium
- 1 tomato, large
- 1 bell pepper – green, red, or yellow
- ½ cup of vegan feta (such as Violife or Daiya)
- Small handful of basil, oregano, and/or thyme
- ½ cup of black olives (optional)
- ½ red onion (optional)
- 2 tablespoons of olive oil
- 2 tablespoons of balsamic vinegar
- 1 lemon
- 1 clove of garlic
Directions: Dice the cucumber, tomato, and bell pepper into cubes. Break up the vegan feta into small chunks. Finely chop the basil/oregano/thyme. Finely chop the olives and red onion (if you choose to add them). Zest half of the lemon rind and squeeze 1 tablespoon of the lemon juice. Crush the garlic clove.
Make a dressing by mixing the olive oil, balsamic vinegar, lemon juice, lemon zest, and crushed garlic. Toss all other ingredients gently with the dressing. Serves four.
Eggplant Parmesan (Vegan)
Shared by ACHS Dean of Integrative Health and Nutrition Janet Ludwig
Ingredients:
- 2-3 large eggplants, about 2½ pounds (2 to 3 medium), trimmed and cut crosswise into ¼-inch thick slices, sliced into 1/2-inch rounds
- 2 cups breadcrumbs
- 1 cup all-purpose flour
- 4 cloves garlic chopped or 1 teaspoon garlic powder
- 1 tablespoon of fresh oregano or 1 teaspoon dried oregano
- 3 teaspoons of fresh basil or 1 teaspoon dried basil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup unsweetened almond milk (or any plant-based milk of your choice)
- 1 cup marinara sauce
- 1 cup vegan mozzarella cheese, shredded
- 1/4 cup nutritional yeast (optional, for added cheesy flavor)
- Olive oil (for frying)
- Fresh basil leaves (optional, for garnish)
Directions:
- Preheat your oven to 375°F (190°C). Lightly grease a baking sheet with olive oil or line it with parchment paper.
- In a shallow dish, mix together the breadcrumbs, garlic, oregano, basil, salt, and black pepper.
- Place the flour in another shallow dish. Pour the almond milk into a third shallow dish.
- Take each eggplant slice and dip it first into the flour, shaking off any excess. Then, dip it into the almond milk, allowing any excess to drip off. Finally, coat the eggplant slice in the breadcrumb mixture, pressing gently to adhere the breadcrumbs.
- Heat a thin layer of olive oil in a large skillet over medium heat. Once the oil is hot, add the breaded eggplant slices in a single layer (you may need to do this in batches, depending on the size of your skillet). Cook until golden brown and crispy on each side, about 3-4 minutes per side. Transfer the cooked eggplant slices to the prepared baking sheet.
- Once all the eggplant slices are cooked, spread a thin layer of marinara sauce over each slice. Sprinkle vegan mozzarella cheese and nutritional yeast (if using) over the marinara sauce.
- Place the baking sheet in the preheated oven and bake for 15-20 minutes or until the cheese is melted and bubbly.
- Remove from the oven and let it cool for a few minutes before serving. Garnish with fresh basil leaves if desired. Serve hot and enjoy!
Chia Seed Pudding
Previously shared by former ACHS VP of External Relations Judy Starr
Ingredients:
- 2 cups coconut milk
- ½ cup chia seeds
- ½ teaspoon vanilla extract
- ¼ cup maple syrup
- ¼ teaspoon cinnamon (optional)
Directions: Mix all ingredients in a blender. Pour the mixture into a glass container, cover and chill for a few hours in the refrigerator. Add chocolate to the ingredients, or top it with your favorite fruit for variety.
Interested in learning more about holistic approaches to nutrition and how diet can affect your overall health? Explore ACHS Programs in Holistic Nutrition.
This article is for informational purposes only. The information included is representative of industry trends as provided in the references. Please refer to third-party sites for additional information. ACHS does not guarantee graduate employment or other placement. Note, that professional success is achieved by a number of factors beyond education and experience, including soft skills, work ethic, integrity, and other skills that may not be developed through education and training alone.
