Liren Baker - Meat to the Side: A Plant-Forward Guide to Bringing Balance to Your Plate

First published in 2021 by Victory Belt Publishing, Inc.

Copyright 2021 Victory Belt Publishing, Inc.

No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN-13: 978-1-628604-44-3

The author is not a licensed practitioner, physician, or medical professional and offers no medical diagnoses, treatments, suggestions, or counseling. The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program, and physicians should be informed of all nutritional changes.

The author/owner claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein.

Cover design by Kat Lannom

Front and back cover photos by Tatiana Briceag

Interior design by Crizalie Olimpo and Charisse Reyes

Interior photos by Liren Baker

Illustrations by Eli San Juan

Printed in Canada

TC 0121

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For Thomas, who led us down our plant-forward path, and for Caeli and Carsten for eating their vegetables

Lets cut to the chase. I dont like the word diet. For too many people, diet is used to describe restrictive eating, with a focus on regulation and weight loss. To me, eating is about celebrating, nourishing, and fueling our bodies so they perform at their best.

But, like many people, Ive taken my own food journey that has led me to dabble in different ways of cooking and eating. I grew up an omnivore, eating pretty much anything. Nothing was off the table at my housemy mother grew incredible vegetables, and our garden was lush with all kinds of produce in the summer. Our freezer was full of fish that my uncle caught off the Long Island Sound. I loved growing up in New York and traveling around the globe as a family, exposed to a melting pot of flavors that primed my palate to enjoy all kinds of foods.

Those who know me know that I will eat just about anything; there are very few foods I wont ever taste or try. So the idea of omitting something from my diet was tough for me. That said, as I got older and had a family of my own, we continued to experiment with food. My daughter suggested we eat pescatarian for one month, and that led to an evolution of our eating habits. Weve gone pescatarian, vegan, flexitarianfinally landing on what makes sense for us. If I had to describe how we eat now, its plant-forward; we still eat meat, but we try our best to place the spotlight on veggies most of the time!

So, rather than omitting meat, this book is about moving it to the side of the plate. Its about finding an achievable balance to nourish and fuel our bodies for a lifetime. Its about finding new ways to add more vegetables to our meals, even in small ways, and reframing how we cook.

I hope you enjoy the recipes in this book and that they inspire you to celebrate the veggies on your plate. Happy cooking!

Everyone has a unique relationship with vegetables. Perhaps you grew up with parents who were avid gardeners, and picking the fruits and veggies from your backyard inspired a love for fresh produce. Or perhaps you grew up in a city, and your relationship with vegetables was born in the produce aisle at the supermarket. It could be that you grew up on canned and frozen vegetables. Or maybe you visited the farmers market every Saturday. Beyond access, your feelings could depend on taste. Some of us grow up loving the taste of vegetables, while others hate them!

Whatever your relationship with vegetables, Im guessing you are looking to enhance it (hence this cookbook). While I know some people might simply say, Eat more veggies! its never that simple.

What I do know is that even if you are a die-hard carnivore, there are ways to eat more vegetables. Its all about finding out what works for your lifestyle and your taste buds. That could mean embracing the convenience of frozen vegetables or visiting the farmers market for inspiration. Here are some ways to find vegetable inspiration:

Shop the perimeter. When Im at the grocery store, I like to start in the produce aisles. That way, my meals are influenced by what is in season. From there, I work my way around the perimeter of the store, where the meat, dairy, and bakery sections are. Its easier to cook fresh meals when your ingredients are fresh and you buy fewer packaged foods, which are shelved in the center of the store. This strategy works especially well if youre like me and look for inspiration when grocery shopping.

Visit the farmers market. Its not always convenient, but what I love about the farmers market is that you are buying your produce directly from the farmers who grew it. They know their food best and are a wonderful source of inspiration. Best of all, you know that you are eating vegetables that are in season locally. Feel free to ask vendors to guide you to vegetables youve never tried, or even ask if they have recipe recommendations!

for more on why I think of the freezer and fridge as extensions of the pantry) and often turn to these basics for a delicious veggie-forward meal.

Start a garden. Or maybe just plant your favorite vegetables! Growing your own food is not only rewarding, but it will inspire you to cook the food that you grow. It tastes better, too! I dont mean that you need to have a big vegetable gardenstart small. Maybe just plant tomatoes or fresh herbs by the kitchen window at first. Small changes can make a big difference in your eating habits.

But what do you do when youve got all these vegetables in your house? Its time to eat them! You might be surprised to find there are so many ways to incorporate vegetables into every meal.

Keep a plate of vegetables and fruit out for snacking. Just as I am a moth to a flame when I see a charcuterie board, I find that if I prep some vegetables and fruit in the morning and leave them out on the counter, my family is more apt to graze on them throughout the day. It could be as simple as carrots and celery sticks, cherry tomatoes, and mixed berries. I just know that when theyre prepped and accessible, theyll be gone by the end of the day!