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Plant-Based Options

food recipes

Plant-Based Options

Buffalo Cauliflower Bites

This healthier version of buffalo wings is meat-free and baked instead of fried, but full of flavor and spice. It can be eaten plain or, as Sroufe recommends, as a Buffalo Po’ Boy sandwich, served on a whole-grain hoagie or sandwich buns with cabbage and peanut slaw.

½ cup water
¼ cup almond butter
½ cup red hot sauce, plus extra for tossing with the cooked bites
¾ cup whole-wheat pastry flour
¼ cup nutritional yeast
1 ½ Tbsp granulated garlic
1 large-head cauliflower, cut into 1-inch florets (about 6 cups)

Preheat the oven to 375° F. Combine everything except the cauliflower in a large bowl.

Mix well. Add the cauliflower florets and toss until thoroughly coated.

Place the coated florets on a nonstick baking sheet in a single layer. Bake for 25 minutes or until golden brown.

Toss with extra red hot sauce if desired.

Recipe and photo courtesy of Del Sroufe.

One-Pan Skillet Eggplant Parmigiana

Inspired by the Italian restaurants of her Staten Island neighborhood while growing up, Naik has created a vegan version of this Italian favorite.

1 Tbsp neutral oil (such as canola or
vegetable oil)
1 medium-sized Italian eggplant, split in
half lengthwise
2 tsp olive oil
1 tsp Calabrian chili oil
2 cloves garlic, roughly chopped
1 sprig of fresh oregano
1 cup of jarred marinara sauce
1 sprig of fresh basil (extra for garnishing)
3-4 Tbsp water
1 Tbsp sugar
1 Tbsp tomato paste
1 tsp red pepper flakes
4 slices vegan mozzarella
⅓ cup plain breadcrumbs
Kosher salt and freshly ground black pepper to taste

Pour about 1 Tbsp neutral oil into a medium or large nonstick skillet. Heat over medium-high flame. Meanwhile, score the meat of the eggplant in crosshatches. Do not to cut all the way through the skin.

Place eggplant slices meat side down into the hot skillet and cover with a lid. After 3 to 4 minutes, check the eggplant to be sure it’s turning golden brown; if it looks charred, lower the heat. Cover with lid and continue cooking for another 5 minutes. Flip eggplant slices (meat side should be tender and able to pierce with a fork).
Sprinkle with a bit of kosher salt, cover with the lid and cook another 4 to 5 minutes. Eggplant should be very soft, fork tender and cooked, but not falling apart. Remove from pan.

Lower heat slightly and pour in olive oil and Calabrian chili oil. Once hot, add garlic, sautéing until slightly golden. Add the sprig of oregano.

Once super-fragrant, pour in the jar of sauce and a sprig of basil and water. Lower the heat to medium-low. Add sugar, tomato paste, salt, black pepper and chili flakes. Mix until incorporated and smooth. Once the sauce starts bubbling, add eggplants meat side-up.

Cover the lid and simmer for 2 to 3 minutes. Put cheese slices on top of the eggplant and close with the lid. While the cheese is melting, toast breadcrumbs in a separate pan. Sprinkle in salt and freshly ground black pepper to taste. Toast until golden brown and crispy. Turn off heat.

Remove lid from eggplant and once cheese is fully melted, top with breadcrumbs and fresh basil, and remove from heat. Serve with Italian crusty bread.

Recipe and photo courtesy of Priyanka Naik.

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