After more than a decade of being vegetarian, there aren’t many dishes I miss. The ones I do, however, surprise most people who do eat meat. This is how I know I’m not really missing out on them.
But this hasn’t stopped me from wanting to perfect a vegetarian version of buffalo chicken dip! So much so, this dip is award-winning. With the Superbowl fast approaching, and a pandemic keeping people in their kitchens, I figured there was no better time to share it.
1 can (20 oz) Jackfruit, most commonly found at Trader Joe’s
1 packet ranch seasoning
8 ounces cream cheese, softened
1/2 cup hot sauce, I used Frank’s buffalo
2 cups shredded cheddar cheese
1/2 cup green onion for garnish (not pictured but don’t skip this!)
Preheat the oven to 350 degrees and coat a 1/2 quart baking dish with cooking spray and set aside. I used a small cast iron this time and it worked great.
Drain jackfruit from can, and shred the jackfruit with your hands, removing any pits/seeds. Set aside on paper towel to remove excess moisture.
Cut room temperature into cubes. In a large bowl or mixer, combine cream cheese and hot sauce. Stir/mix until smooth, and buffalo color has reached the cream cheese completely.
In a medium to large skillet, sauté the jackfruit with a bit of olive oil and the packet of ranch. This could take about 5-8 minutes, until the jackfruit has hints of golden brown.
Add jackfruit and cheddar cheese to cream cheese mixture, in half cups at a time. In other words, Schitt’s Creek fans, FOLD IN THE CHEESE!
Transfer the full mixture into the the pan and bake for 30 minutes until hot and bubbly.
Let the dip cool for 10 minutes (if you have enough self control) and top with chopped green onion. I only added to the middle for the photo, but promptly covered it because the green onion texture is such a good contrast to the dip.
Pro Tips & Notes
Finding Jackfruit: Why is this so hard? Trader Joes has been the only foolproof place I have found- including almost all grocery stores in Minnesota and Oregon, Target, Aldi, and Walmart. Call ahead or look online if you don’t have a TJ’s. P.S. I appreciate you, TJ’s
Why Jackfruit? Why I picked this meat substitute, despite being so elusive, is because the texture is so similar to pulled chicken or pulled pork. It’s awesome in tacos as well! It doesn’t have much protein but it does have Vitamin C, potassium, and fiber.
What to serve it with? You can’t go wrong with tortilla chips or crackers, but you could also do celery or carrots. I’ve also been using it as a sauce with spaghetti squash and that is ahhhmazing.
I tried many other existing recipes before landing on this one, I think it is the best mix of simple ingredients and easy to combine. I also looked at regular buffalo chicken dip recipes to get it closer to the real thing
You could make it vegan with vegan cream cheese, cheddar, and ranch powder or just using garlic powder. I might make a version of this if I can figure out more creative and affordable substitutes.
I’ve committed to getting the recipe posted first, because I hear all the time how much people hate scrolling through blogs just to get to the recipe. Now that we’re all eating buffalo dip, we can get into story time.
In 2017 when I started working at Comcast, we had an end of summer potluck competition in my first week. Without hesitation, I made the Italian summer salad, panzanella. Most people didn’t know what it was, so I stood next to it explaining the dish, and introducing myself for the first time to many of these coworkers. Whether it was my marketing, or the shock of entering a salad in a potluck competition, I won best appetizer!
From that day forward, I’ve taken this annual event far too seriously. In 2018, I stayed in my vegetarian appetizer lane, and was given an honorable mention for my cauliflower buffalo wings.
Determined to not experience that disgrace again, I knew my 2019 dish was going to need to go through extra scrutiny. I decided to make it for my annual and beloved family/friend camping trip, Group Camping.
To make up for decades of our parents making all of our meals for this trip (and every day outside of that), “the kids” started making dinner on the last night of the weekend for the last few years. For reference, I’m the youngest in this group.
While we might be late to the party, we make up for it with enthusiasm and teamwork. In 2019, we made a robust taco bar, with the buffalo jackfruit dip as a starter, with feedback required from all tasters.
This led me to the addition of green onion, and the shift to Frank’s buffalo instead of spicy buffalo. They also recommended adding crumbled blue cheese on the side, which is how I served it for the potluck:
On the big day of the competition, I hoped all my hard work would pay off. I gained some confidence after my meat-eating coworker didn’t believe me there wasn’t chicken in it, and the crockpot was completely emptied.
I still didn’t want to get my hopes up, because it’s not embarrassing to lose a potluck competition, but I’m not sure the same can be said for being heartbroken over said loss.
As you likely gathered, I didn’t have to worry about that for long, because my dip won best appetizer!! The appetizer trophy could return to my desk for a year, and all was right in the world.
Both beloved traditions of Group Camp and this potluck competition didn’t happen in 2020 due to COVID, so I ask you make this recipe with some extra love for the people and rituals we’re missing.
Regardless of what happens with your team on Sunday, know that your dip is award winning and this trophy is just as much mine as it is yours (really, I had to give it back).
In quarantine, days blend together and weeks seem to crawl and fly by at the same time. This is making it less surprising that a year ago, I was celebrating 10 years of being vegetarian and had big plans for a (catchier) blog post on it. In the way I’ve only heard grandparents say, I blinked, and now here we are a year later.
Before I start with what I’ve been sitting on for a year, I want you to know I’m not going to ask you to be a vegetarian. Breath out a sigh of relief. Everyone who is pretending they weren’t worried about that, you exhale too. If quarantine has taught us anything, it’s that shaming or “shoulding on yourself” isn’t an effective call to action or motivator.
We don’t need a few people to be hardcore vegetarians or vegans. What will have even more impact, is EVERYONE eating less meat. Not a few people doing it perfect, but everyone doing it a little bit better.
It is, however, a time where we have heightened awareness of how small actions we make have big ripples to our family, communities, and world. That little twinge of inspiration, responsibility, and empowerment that allowed you to make a mask or change your grocery store behavior, that’s what I hope you walk away with.
Quarantine is also a time where you have nowhere to be so you can read this, and Netflix will still be waiting for you.
For the sake of this conversation, a few terms I’ll use as I’ve explored all of these “diets,” with pescetarian being what works best for me.
Vegetarian: Do not eat red meat, poultry, seafood, anything considered “meat.”
Pescetarian: Same as above but eats fish/seafood (salmon, tuna, shrimp) but likely still eats mainly vegetarian
Vegan: Does not eat any animal by-products. No meats mentioned above, dairy, eggs, gelatin, and sometimes honey.
In May of 2009, my high school Current Events class watched some footage on the meat industry (mainly fast food) and how the animals are treated. As a lifelong animal lover, I was horrified by what these animals were enduring so that I could have meat in my diet, mainly out of habit.
The treatment of animals, with the addition of the toll the meat industry takes on our environment, amplified by the fact that I didn’t really care about meat, began my first day of vegetarianism on May 17, 2009.
I think the only way this choice could have stuck this long was from it being unequivocally my own decision, and the same is true for you.
Whether this propels you into a meatless decade, or makes you think more about your next meal, I’ll be thrilled. Reason being, if I said the only solution was being vegan, the majority of people (likely including myself) would say, shoot looks like I won’t be part of the solution…
I also take this approach because I can tell you after 11 years of being vegetarian it isn’t always easy. Having a less diverse diet has led to some digestive issues, and has called for a lot of trial and error of what my body needs (a large part of why I was technically vegetarian for four years, and pescetarian for the last seven).
In my opinion, this is a matter of quantity over quality. That’s how eating less meat becomes a cultural norm; and calls for grocery stores, restaurants, and the marketplace adapt to different demands.
I know you’ve heard why this matters, so I’m going to cover that with a selfish lens (if selfish is motivating, embrace it) and how to do it.
Why eat less meat and what’s in it for you-
Your Health & Wallet– If you’ve grocery shopped, you won’t be surprised meat is an expensive habit. It saves money in the long run too, by being significantly better for your health. A meat free or less meat diet has been shown to lower cholesterol, blood pressure, body mass index, along with lower risk for diabetes, chronic diseases, and cancers.
The Environment– For every one pound of meat you purchase, it took 2,400 gallons of water to create it. As large of a problem as our climate crisis is, I like having a tangible way I know I am helping, while other changes may be harder to make.
The Animals–Simply put, any hormones or antibiotics intentionally put into livestock, or waste/bacteria they unintentionally ingest, goes into your food. As eating clean and clean products becomes more and more top of mind, looking at how clean the source of your food is is often overlooked.
Other People– Even outside of COVID-19, meat packing plants are dangerous for employees and take a large toll on the nearby communities. By knowing where your meat comes from, you’re investing in the well-being of the essential workers that make your meals possible, and how safe those meals are.
How to eat less meat, with more purpose-
1. Don’t recreate the wheel: Instead of viewing less meat as a change to everything you’ve been doing, look at is as making substitutions. Write down all of your favorite meals/recipes and look for swaps that could be made. My favorites-
Substitutes for ground beef: Limiting red meat in one’s diet is getting more and more popular, making Gardein’s beefless groundand their meatless meatballs a super easy and impactful swap. I also love impossible burgers and their italian sausage. I try to always order impossible burgers in restaurants so they continue to be carried!
Substitutes for chicken: Two options that aren’t super high in protein but are great for taste are using jackfruit (easiest place to get it is Trader Joe’s) which can easily mimic pulled chicken or pulled pork. One product I like areMorning Star’s buffalo “chicken” patties, though the protein count is a bit low.
The deal about tofu: Chances are you’ve made tofu without really knowing what was going on, or god forbid, tried it raw…try to suppress that memory and try this again. Tofu is the easiest protein to manipulate the flavor to match any recipe, and as a result is a grocery staple of mine. It’s also super affordable (usually a block will be $2 or less, which will be enough for at least 3 meals). Here’s a great recipe for how to PROPERLY make tofu!
The Minneapolis-based Herbivorous Butcher probably deserves its own blog post, but I’ll just leave you with the link for now. My favorites are the maple sausage, sriracha brats, korean ribs, and vegan cheese! Online deliveries are available anywhere in the US 😉
2. Meatless Mondays: Start with one day, one meal. Meatless Mondays have become so popular, there’s no shortages of recipes out there. You might do meat-free dinners on Monday, then to all meals on Monday, etc. Many popular bloggers, like Half Baked Harvest, now have vegetarian sections to help you out. And of course, Pinterest won’t disappoint.
3. Start with breakfast: This is the easiest meal to eliminate meat from. If you’ve gotten in the habit of bacon or sausage, Morning Star has my favorite veggie sausage. Make a veggie egg bake, oatmeal (even if you prefersavory), yogurt parfaits, etc. and you’ll grow to not even miss it. 4. Build-your-own bars: “I want to eat less meat but I can’t get my partner/family on board!” I credit my mom for coming up with this as she shopped, prepped, and cooked for our family with one lone vegetarian. Instead of changing the plan for everyone or making me something completely different, I would add a different protein. You can leave all toppings off in the same way to give everyone a say. Think fajitas, tacos, lettuce wraps, pasta, stir fry, pizza, salads, burgers, etc. 5. Up your veggie intake: Instead of thinking as meat or protein as the “point” of a meal, center it around your vegetables. Aim to have vegetables take up half of your plate, with grains being 1/4 and protein 1/4. Treating protein as a supporting actor rather than the lead makes it easier to substitute the protein source. 6. Look to Thai, Indian, and other Asian recipes: It might make you feel less trendy, but this is nothing new. Many Asian cultures have long relied on vegetarian recipes for religious or economic reasons. This means finding meatless recipes you love or recreating favorites from restaurants is that much easier!7. Serving sizes are not created equal: This is where eating less meat refers to more than frequency. This is where nutrient packed veggies, like green peas, spinach, and broccoli, and grains (shown below) can add up to stretch a main protein source through more meals. 8. High protein grains: Changing your protein source or decrease portion size can call extra attention to what’s on your plate and how it’s serving you. I also often hear people are worried about not being full if they have less meat. This tip will help, my go-to grains are quinoa, farro, and brown rice; but there are many other protein packed options. This means adding farro to salad, making soups with quinoa, using buckwheat noodles for pasta or pad thai, etc. A little bit goes a long way.
9. Soup!: Another shout out to Mama Reed for this one. My mom would make soup for the family, but would split a smaller batch off for me before adding their chicken in. This is also an easy way to make something that lasts throughout the week, so you don’t have to go back to the drawing board every day. There is also countless vegetarian soup recipes, and I promise you the best one ever is shown/linked below10. Create more filling snacks: Staying satisfied throughout the day releases the need for protein-heavy meals. My go-to especially now that I’m working from home is making a smoothie in my magic bullet with a cup of spinach, 5 frozen strawberries, a scoop of protein powder, and almond milk. So quick! Here’s myrecipe for chia pudding(protein powder is option, I like the texture that creates; you could use a yogurt instead). Last but not least, these amazing energy ballsthat my coworker called bites of joy 🙂
11. Embrace the challenge: Many of us have more time on our hands right now, and have saving money top of mind. Use this to your advantage by having fun trying new recipes, challenging yourself to stick to strict budgets while shopping, and embrace meal prep. While you might be thinking, wow Sarah really knows how to have a good time…I promise it is fun! Whip up a new recipe and meet friends for a picnic to see what they think. Here’stwo veggie buffalo dips I trialed for the Superbowl a few years ago. Be patient and kind with yourself, progress is the goal- not perfection.
Regardless of what you’re eating, I think the most important practice is expressing gratitude. Thanking any animals involved in making your meal possible, the farmers, any factory workers, store employees, so on and so forth. This practice becomes a lot easier and more meaningful when some of those steps are cut out, for example by shopping at a farmer’s market.
This is a practice I was challenged to face head on. When studying abroad in Rome, our Sustainable Foods professor (who is by no means vegetarian) said that in the States our meat looks like play-dough, there’s no connection to what you’re eating or what provided it. I had recently reintroduced seafood into my diet, and liked the anonymity and denial canned tuna offered. One of my first meals in Rome, I got a seafood pasta and it arrived with multiple creatures looking at me. I panicked. Over the semester, I learned to not hide from this but embrace it.
If I’m going to eat meat in any way, the least I owe these animals who gave everything to sustain me, is to give them my attention.
“We are the ones of whom it will be fairly asked, What did you do when you learned the truth about eating animals? … Whether we change our lives or do nothing, we have responded. To do nothing is to do something.” Jonathan Safran Foer
Author of Eating Animals and We Are the Weather: Saving the Planet Begins at Breakfast
One year ago, I was less than a month into my new job at Comcast, when it was time for an end of summer potluck/cook off. I rarely have the chance to compete in things that do not require hand-eye coordination or an understanding of basic organized sports.
After years of guessing my way through football and March madness brackets, here was a competition I actually had the skill set for. My confidence paid off, and I made the italian summer salad, Panzanella, and walked away with the appetizer trophy.
This year, my confidence was a given. I had gotten used to seeing that beautiful trophy on my desk, and explaining to others how I became the proud owner. I knew I needed to enter the appetizer category again, so I could win and keep the travelling trophy.
I landed on cauliflower wings being my golden ticket. They’re a vegetarian, paleo, gluten free spin on a fall favorite (#trendy), and they would catch people’s eye. The more people who taste my dish, the more that can vote for me.
As you may know from this blog, my recipes are scrappy. The recipes are made up, the dishes often are as well, and game-time decisions are rooted in what I happen to have in the pantry.
With so much on the line, however, I was motivated to do multiple trial batches of cauliflower wings. Finding recipes from all different trusted sources, I looked for the commonalities and tested out the differences. I feel confident that this recipe is the best cauliflower wing recipe out there. There, I said it.
1-2 heads of cauliflower (I used 1.5 for the tray you see above)
1 bag of Mill’s almond flour, I probably used 2 cups
2 tbsp old bay seasoning or paprika, garlic powder, and salt/pepper
2 cups Frank’s buffalo sauce
1/4 cup agave nectar
2 tbsp sesame oil
1/8 cup butter (optional)
Baking sheet with tin foil and olive oil/cooking spray
Chop cauliflower into florets– think about what size you want the “wings” to be
Pour 2 cups almond flour into separate bowl and mix in seasoning
Beat eggs in a separate bowl (if you’re not sure how many wings you’ll be making you can start with less and repeat the almond flour and egg steps)
Set up baking sheet with tin foil and lightly cover it with olive oil or cooking spray. This is an important best practice to keep the “breading” on the cauliflower.
Preheat oven to 425 degrees.
Moving one piece at a time, dunk cauliflower floret in the egg and then roll in it the almond flour. Many other recipes said to put the almond flour in a bag and toss the florets in it until they are COVERED with flour. Absolutely not. Roll it lightly but cover most the surface.
Place on *lightly oiled* baking sheet, and repeat until full.
Bake at 425 for 25 minutes, then flip each piece *carefully to not remove breading* and bake for another 20 minutes. Another unique detail here vs. others is that I insist on not adding the sauce until all baking is complete.
While the wings are baking, mix your sweet and spicy buffalo sauce- Frank’s buffalo sauce (not the spicy buffalo, I made that mistake), agave nectar, and sesame oil. Add melted butter if a creamy texture is desired and there’s no dietary restrictions against it.
Once wings are finished baking, decide how much sauce you would like to have. For saucier texture and strong flavor, dunk each piece quickly in sauce and set back onto tray. For a more controlled approach, use a spoon to do a heavy drizzle over the wings.
Note: If you are not serving these on the same day as baking, i.e. potluck, do not apply sauce until time of serving and keep wings in Tupperwares, not refrigerated.
And for all of you wondering, the buzz for the cauliflower wings was unprecedented. When it came time to collect votes, I anxiously awaited the results while trying to pretend I didn’t care at all; as if, perhaps, this was just an office potluck.
They announced the appetizer category was tied. Truly I was crushed. If assuming mine was one of the appetizers tied for first, how in the world did I tie? I wanted to win by a landslide. Unanimous. Maybe it’s good I’m not eligible for many competitions after all.
After wrangling a few more taste testers, the final results came in. The chef of the Reuben meatballs was the new proud owner of the appetizer trophy. I smiled and applauded, just as I learned from all the awards shows. It was confirmed later that I was the other dish originally tied.
Truthfully, it took hours, some would say days, to accept this loss. I cleaned and organized my desk with a more minimalist look and feel, and haven’t noticed the absence of the trophy. As ridiculous as it sounds, I still would have rather gave my heart and soul into a silly competition and still not win, than be too cool or reserved to let myself get swept away at all. I counted my success in the number of requests for this recipe, and awarded myself an A+ for effort. Take this recipe and run with it, you’ve got nothing to lose.
There comes a time for everyone to face their fears. Mine is cutting squash and getting things out of the sink drain/garbage disposal. Apparently I’m the only one who does the latter, because it’s obviously not a foolproof plan.
But people everywhere are somehow cutting butternut squash, and living to tell the tale with all ten fingers. It’s inspiring. I make spaghetti squash in a crock pot to avoid this, but buying frozen butternut squash wasn’t cutting it.
So after the advice of many brave souls, I bought butternut squash (with no plan or recipe) and put it in the oven (whole) at 400 for 10 minutes before attempting any chopping. Magic.
That brought me to this what-do-I-have-in-my-cabinet soup. It was completely random but filling and delicious. Hope you enjoy!
-1 butternut squash, chopped
-1 sweet potato, chopped
-1 1/2- 2 cups of (cooked) quinoa, I used tricolor from Trader Joe’s. You’ll need just 1 cup uncooked
-4 cups vegetable stock
-1 can diced tomatoes
-1 tbsp curry paste
-1 can coconut milk
-5 shakes curry powder
-3 shakes cumin
-1 tsp ginger garlic paste
-1 tsp sesame oil
1. Bake whole squash at 400 for 10 minutes to soften (option to do this with sweet potato as well)
2. Chop squash and sweet potato as shown above
3. Place veggies in soup pot and add broth. Cover and simmer for 15 minutes. Stir occasionally.
4. Make 1/2 to 1 cup (dry) quinoa in separate pot in the meantime
5. Add curry paste, tomatoes, coconut milk to soup pot and start to mash potatoes and squash. Simmer for 10 minutes.
6. Mash squash and sweet potatoes again to desired consistency, or remove from pot and blend if you want it super creamy. I prefer some texture.
7. Add curry powder, cumin, ginger garlic paste, and sesame oil.
8. Stir and serve!
Yields ~8 servings
I love any opportunity to talk about studying abroad in Rome, so any favorite dishes I can recreate from my time there are a great trojan horse for story time. That’s why I love to make this super simple panzanella salad-
1/2 red onion
2 large tomatoes
1/2 cup fresh basil, coarsely chopped
1/2 cup (or more) olive oil
1/3 cup balsamic vinegar
2-3 cups French/Italian bread chopped in 1 inch cubes
Slice cucumber and chop slices in half to make bite size quarter slices
Chop half of a red onion into small half inch slices. Everything should be bite size, without needing a knife
Follow the same step with the basil.
Slice tomato in half and core to avoid excess liquid. Continue slicing for bite size pieces (have I hit my limit of saying bite size?)
Cut bread into 1 inch cubes. If bread is going stale this is a great excuse to make this salad! It can help soak up the moisture.
Add all chopped ingredients into a large mixing or salad bowl
Pour on olive oil while stirring and mixing the salad so all pieces are slightly covered.
Do the same with the balsamic vinegar. Look for the bread to get a little soggy with oil and vinegar- so good!
Panzanella at a Potluck
Panzanella is the popular Italian summer salad, that takes advantage of all these fresh ingredients being in season. There are a lot of variations on this recipe, but I always come back to the classic.
A week into starting my new job, I heard there was an end of summer potluck and competition. My first thought was my famous puppy chow, but I didn’t want to go up against real bakers in the dessert category.
Thinking the appetizer category would be an overlooked category, I signed myself and my panzanella up.
The thing to know about Minnesota at the end of August, is that the only thing people think or talk about is the Minnesota State Fair. This made me think that while people could be surprised to see a salad at a potluck, they would gladly welcome it or at least try it to feel better about themselves.
The bread soaked up the balsamic and olive oil in the best way, so most people didn’t know that it was even bread. As a result, I found myself standing by my dish explaining it, and meeting all of my new coworkers in the process. Coming from a 12 person company, I couldn’t wait to meet everyone or take part in more fun events.
I had forgotten about the element of the competition until the organizer called to make an announcement. Starting with the appetizer category, she said this award is going to our newest team member, who is in her first week!
My name was called, and I was so excited I made a speech that I’m not sure anyone asked for.
I hope you try out this award-winning salad, and that it gives you a taste of the Italians’ joyous, relaxed, and in the moment life.