5 ingredients every chef should use in vegetarian recipes - Fast Casual

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5 ingredients every chef should use in vegetarian recipes - Fast Casual

5 ingredients every chef should use in vegetarian recipes - Fast Casual

Posted: 05 May 2021 12:00 AM PDT

Certified Master Chef Daryl Shular, owner of Farmed Kitchen & Bar and the Shular Institute, reveals five things all vegetarian meals should have.

5 ingredients every chef should use in vegetarian recipesCertified Master Chef Daryl Shular, owner of Farmed Kitchen & Bar and the Shular Institute, is the first black American chef to pass an eight-day test to become one of 66 certified master chefs.

In this age of plant-based cooking, more and more restaurants and chefs are searching for that one ingredient that will help them connect with the fast-growing clean eating community. Throughout my career, creativity and innovation have been the keys to offering my vegan, vegetarian, and flexitarian patrons an experience I can be proud of. The hardest part about being a high achieving chef is redefining what we as chefs do to constantly stay ahead of current trends and plant-based demands.

In 2004, I was National Champion in Nutritional Cooking, having to prepare a four-course meal in two hours for a team of universally recognized Certified Master Chefs, and it was a pivotal moment in my young career. What I learned as I prepared for this competition was that when fresh ingredients are brought together in a melody of taste, texture, and proper technique, the result is a great experience. Today as a CMC, I continue to uphold those core principles I learned many years ago as I partner with Meatless Farm to create new-age modern dishes for those who desire a healthier lifestyle through food.

Based on these experiences, I found that there are five key ingredients all food lovers and pro-chefs should use when creating plant-based meals. I have used these techniques throughout my career from young culinarian to Olympic Champion to Certified Master Chef. These key principles will take your next plant-based dish to that next level.

1. Go Umami
Umami is one of the five essential taste profiles found in foods. This unique savory compound is characterized as to have the flavor of broth and meats. Because of the uniqueness of this flavor profile, chefs should include ingredients like mushrooms, tomatoes, sea moss and corn in their creations. This brings a rich and robust depth of flavor plant-based diners crave when dinning at home or in top rated establishments. You can also avoid the MSG (Monosodium Glutamate) typically used to enhance umami in some Asian cuisines by experimenting with fermentation instead, which also plays well with layering those rich flavors of umami.

2. Use oils
While oils are a vital element with the vegan and plant-based community, knowing which oil to use is important to supporting a healthy lifestyle. One of the most used oils in American households and kitchens is olive oil. The calorie-rich and nutrient-light oil is a fan favorite for its taste, versatility, and high smoke point. However, chefs and home cooks should consider other nutrient-rich oils that are more beneficial for a healthier lifestyle. Oils such as avocado, coconut, corn, and grapeseed are wonderful choices for clean eating and plant-based diets.

3. Fresh citrus
Citrus fruits have been a part of my diet for many years. Having grown up in Florida, the use of citrus fruits like oranges, tangerines, kumquats, and limes was as common as drinking water. One of the first techniques that was taught to me by my mother was to utilize the three key elements of any citrus fruit. First is the zest, which contains the oils that provide the fresh aroma and enhances the flavor when used as a finisher for any dish, salad, sauce, or relish. Second is the fruit, which we segment into individual sections to separate the sweet, plump texture body of the fruit for various uses in the kitchen. Finally, there's the juice which provides important rich, sweet flavor that carries most of the essential vitamins and nutrients. They key to applying citrus to a dish, whether it's hot or cold, is to use it towards the end and to always use the zest.

4. Spice it up
Spices are a great way to elevate any plant-based dish. Whether it's a spin on an international classic or a family recipe, using spices will kick up the flavor of any dish. I recommend using whole spices that have been toasted in the oven at moderate heat for a few minutes to enhance the flavor. If ground spices are used, chose ones that are vibrant in color and with a rich aroma. While spices last for a long time, they do lose flavor as time goes on, so freshness is key. Spices such as allspice, cinnamon, cardamon, and cayenne pepper are an excellent way to make any plant-base dish pop with flavor, taste, and soul!

5. Essential herbs
For me, herbs are the best way to invigorate any dish whether it's plant-based or not. Nothing takes food to that ultimate level like fresh herbs. I highly recommend using herbs toward the end of the cooking process just before serving your dish, as heat will impact the final taste of herbs and weaken the flavor. If you are able, start your own in-house urban cultivator or garden. This way fresh herbs will always be readily available for the final serving. I love grinding herbs into a paste, such as a chimichurri or a pesto mixed with mustard greens and toasted pecans.

The goal is to be creative in all things plant based, but make sure to use ingredients at their peak to maximize the overall flavor profile. By using these techniques, plant-based cooking can be just as exciting and challenging as any other style of cooking. So, push yourself and your creativity by incorporating these five natural flavor enhancers and take your next Meatless meal to the ultimate level.

National Vegetarian Week Challenge: Vegetarian Recipes To Help Go Veggie For A Week - Coach

Posted: 10 May 2021 12:00 AM PDT

The simplest way to take part in National Vegetarian Week, which runs from 10th to 16th May, is to eat a vegetarian diet for those seven days. However, we know that if you're not used to it, switching to a vegetarian diet while still enjoying tasty and healthy meals isn't that easy. So we've picked out a range of great vegetarian recipes below to get you on your way.

Before that, though, let's talk about the Veggie 123 Challenge, which is the new way to take part in National Vegetarian Week this year. The first bit we've already talked about – eat a vegetarian diet for a week. The second part is to nominate two other people to join in the challenge, and the third is to donate £3 to the Vegetarian Society charity, which is currently raising £15,000 to send packages to food banks around the UK.

"I think the Veggie 123 challenge is a great way of getting people to try some new foods and meals that they wouldn't normally eat," says registered nutritionist Anita Bean. "I'm looking forward to experimenting more with tofu, which I don't tend to eat very often. There are some delicious ways of using it in curries, noodle dishes and burgers that I am keen to try."

You can join the Veggie 123 Challenge on the Vegetarian Society website. Now on to the recipes, starting with a great one from Bean herself.

Five Great Vegetarian Recipes

1. Cocoa and almond energy balls


This simple snack is ideal for keen sportspeople looking for some fast fuel before a workout. It's from The Runner's Cookbook, by Anita Bean, which is full of great meal ideas for active people. See the recipe

2. Roasted cauliflower tacos


If you've never been convinced by the merits of roasted cauliflower, we promise this recipe will change your mind. This recipe also explains how to make your own salsa and guacamole – essential life skills in our book. See the recipe

3. Spinach, sweet potato and raisin biriyani


Whip up a batch of this sweet and spicy dish early in the week and you'll have a delicious, hearty meal ready to heat up for a few days afterwards. The biriyani is full of both flavour and healthy ingredients like veg, lentils and raisins, so it will put you well on your way to your five-a-day as well. See the recipe

4. Vegetable skewers


We're hoping for sunny weather during National Vegetarian Week, and if it comes to pass you can take advantage with this great barbecue recipe. These vegetable skewers are super-easy to make, with no real cooking skills required aside from the ability to chop vegetables. See the recipe

5. Herby stew


Just in case the sun doesn't appear, here's a hearty stew recipe from the foodies behind BOSH! It's packed full of a variety of herbs, plus beans, lentils and plenty of veg. It's another one you can make a big batch of, so you'll have quick meals on hand when required. See the recipe


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