Herbivore's Guide to the Galaxy - Fort Lauderdale Illustrated (2023)

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Veganism has gone mainstream. The vegan lifestyle, once relegated to a counterculture, is gaining traction with the general public, with millions of Americans reporting a mostly plant-based diet, and the market for plant-based alternatives to animal-based foods is expanding. billion-dollar industry.

Everyone has their own reasons for choosing a plant-based path. While many vegans cite animal rights, another important factor is the environmental impact of meat and dairy production. The industry is responsible for 60 percent of agriculture's greenhouse gas emissions, according to a study by researchers at the University of Oxford who tout a vegan diet as "the most important single way" to reduce your carbon footprint. From a health standpoint, numerous studies have shown that a vegan diet is a cost-effective and low-risk way to prevent and alleviate hypertension, diabetes, cardiovascular disease, and obesity.

But not all vegan foods are the same. Let's take Oreos for example. While they don't contain dairy or meat, these treats certainly don't contribute much to lowering cholesterol or alleviating diabetes. This is one of the main differences between vegan and whole plant-based diets: while the former may include highly processed imitation meats and cheeses, the latter prioritizes eating minimally processed foods that are as close to their natural state as possible. . And while vegans abstain from all animal products and by-products, those following plant-based diets choose to eat mostly plants, but may not completely eliminate animal products.

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Whether for moral reasons or to delay death, more and more Americans are turning to veganism. And while South Florida, with its significant Hispanic population and fondness forsucker— may not be at the forefront of vegan utopias, the region is moving forward with restaurateurs creating more vegan menus and opening new vegan restaurants, bakeries and delis to keep up with demand.

"I've been lucky enough to travel the world and visit vegan communities, and I'd say South Florida is in the top 10," says Sean Russell, who founded the vegan catalog and app SoFlo Vegans in 2017. What sets South Florida apart from other places in the world, due to our geographic location and being the gateway to the Americas, is that we have so many Latino-inspired vegan restaurants, and the vegan influence is palpable here. Also."

Read on to learn more about vegan cuisine and discover plant-based culinary aspects throughout South Florida.

Herbivore Glossary

vegan:A person who abstains from eating animal-derived foods such as meat, eggs, fish or dairy products, and from using any animal-derived (such as leather) or animal-tested products.

Raw vegan:A subcategory of veganism that also includes the elimination of foods that require cooking and highly processed foods. Raw vegans eat food completely raw or heated to less than 118 degrees Fahrenheit.

Plant Based:A diet consisting only or mainly of plants, such as vegetables, fruits, nuts, legumes and whole grains. Those who take a whole-food approach to plant-based eating avoid highly processed foods.

Vegetarian:Someone who abstains from eating meat, poultry, fish or shellfish. While there are subcategories within the vegetarian diet, most vegetarians (such as vegans) will not consume the products or by-products of slaughter, but will consume animal products such as eggs, dairy, and honey.

Flexitarian: A "flexible" approach to vegetarianism. A flexitarian eats mostly vegetables, fruits, nuts, legumes, and whole grains, but may also eat meat from time to time.

Omnivore:Someone who eats animals, animal by-products and plants.

Protein:Substances made up of amino acid residues linked together by peptide bonds, elements and various basic biological compounds such as enzymes, hormones or antibodies. The National Academy of Medicine recommends that adults consume 7 grams of protein for every 20 pounds of body weight per day.

Amino acids:Basic components of proteins that are synthesized by living cells or obtained as essential components of the diet.

Organic:According to the USDA, products labeled "Certified Organic" have been grown in soil free of banned substances, including synthetic fertilizers and pesticides.

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plant indicators

Three tips from chef David Lee of Planta and Planta Queen

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From a vegan restaurant in Torontoplantsand later her Asian-inspired sister Planta Queen entered South Florida's food scene, vegans and omnivores alike sang her praises with mouths full of sophisticated plant-based iterations of bao buns, udon noodles, potato fries, truffles, pizza, carbonara, and even Sushi. The restaurant group currently operates Planta locations in West Palm Beach and South Beach, and Planta Queen locations in Coconut Grove and Fort Lauderdale.

“Our mission is to reinvent and bring plant-based food to life,” says chef David Lee. "Coconut Grove, South Beach, Fort Lauderdale and West Palm Beach all have different demographics, but we are very grateful to the community as a whole and the impact they have allowed us to have."

For Lee, eating plant foods gives him "more energy" and allows him to "think more clearly." It is not just a specific dish or menu, but a lifestyle that we proudly promote and present to omnivorous consumers.

Cook vegan at home? Lee shares tips to get you started.

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Demand high-quality products.

“The ingredients are very important. They tell a story. If you buy the wrong ingredients, you will tell the wrong story. [At Planta] we are obsessed with vegetables for obvious reasons. I firmly believe that you have to be the pickiest customer to get the best. When you buy a great ingredient, you can let it speak for itself.”

Experiment with new seasonal ingredients.

“For example, citrus in Florida tastes amazing. I can go to Canada and it doesn't taste the same. So the first step is to go to the farmer's market. I have a lot of respect for all small retailers and try to support them as much as we can. Then buy fruits and vegetables, cook them and experiment with them. I have the best job in the world because I can research, research and work with all these wonderful ingredients. Bringing them to the table is really satisfying."

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Take your time with the process.

“There is a big misconception about how long it takes to cook [plant-based food]. For example, in our burger we have 10 ingredients and they are all natural. When you look at a plain burger, it's basically one ingredient: red meat. But we have to cook the 10 ingredients that we put inside, manipulate them, mix them. Ultimately, we get a great product.”

vegan power

The science behind plant-based eating

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Geoff Palmer, a resident of Pompano Beach, has been living a plant-based lifestyle for over 30 years. He is the founder and CEO of a natural sports nutrition company.clean machine, which presents the Vegan Health and Fitness Expo and the World Vegan Bodybuilding Championships at the Broward County Convention Center. Sorted byPlant newsAs one of the world's 100 most influential vegans, Palmer describes himself as a "science geek" who uses Facebook Live weekly to debunk many misconceptions about the plant-based diet. Here it offers information on vegan nutrition.

Aventura: What are the most important nutrients in a vegan diet?

palm tree:I know the typical answer would be protein. While protein is important, frankly, polyphenols are probably the most important. Polyphenols are a class of phytonutrients. They only exist in the plant kingdom and include most antioxidants, catechins, and all the other stuff with very powerful healing properties. They're also prebiotics, so they feed our bacteria and then break them down into other metabolites that do great things for weight loss, brain health, and eye health.

Is getting enough protein a big problem on a vegan diet?

There is no true protein deficiency in the United States. In fact, 95 percent of Americans are deficient in fiber, and fiber comes only from plants. I understand that many people going vegan will want to try vegan versions of their favorite comfort foods... it's best to eat as much of a plant-based, wholesome diet as possible. You will cover your nutritional needs.

[To gain muscle mass] make sure you consume 1.6 grams of protein per kilogram of body weight. For example, I weigh around 180 to 190 pounds, which is about 120 grams of protein per day. This ends up being around 30 grams of protein per meal if you eat four meals a day. It's as simple as that: A peanut butter and jelly sandwich on whole wheat bread has 30 grams of protein, an easy fry has 30 grams of protein, and a large bowl of oatmeal with nuts and pumpkin seeds has 30 grams of protein. It's not as difficult as most people think.

Do vegans build muscle differently than omnivores?

It has to do with the amount of inflammation. Plants are naturally alkaline. Proteins are naturally acidic. When you exercise, you produce lactic acid. The acid must be matched with the alkalinity. Therefore, vegans recover much faster and can build stronger, healthier muscles than people on an omnivore diet. So [it's] the opposite of what people think you can't build muscle; you actually build it much better and stronger on a plant based diet due to the alkalinity. Some bodybuilders who don't yet want to follow a plant-based diet [take] baking soda because it's very alkaline to try to replicate or replicate the effects of a plant-based diet.

Vegan hit list


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i love coffee life

Veronica Menin and Diego Tosoni run this bright and cheerful cafe in Miami's Wynwood neighborhood. From breakfast sandwiches to pizzas to hearty bowls of cereal, the menu is all plant-based yet versatile enough to please any diner. Just ask Payala Doshi who runs popular@vegansofmiamiInstagram account "I took my husband who is a carnivore and he loved it," she says. As for her, Doshi recommends any cafeteria pizza that is topped with Parmesan substitute and can be made with a gluten-free crust. Whatever you order, leave room for dessert. “They have the best carrot cake,” adds Doshi.

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mana life food

Since 2016, this unassuming restaurant in the historic Alfred Dupont Building in downtown Miami has been the food of hungry neighborhood workers, regardless of their dietary restrictions, who are often looking for a meal that won't put them in a food coma. keep them. full until lunch. It's a good queue to walk through, but Manna Life Food does it by offering a solid gluten-free and vegan menu with smoothies, bowls, seafood-free "ceviche" with oyster mushrooms and coconut meat, and over eight types of vegan arepas. . . "Peanut butter and jelly are my favorites," says vegan bodybuilder Torre Washington, who lives in Tamarac. “Everything is super organic and so good.”

Broward County

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rabbit hole

The decadence of carne asada is hard to recreate. While the smell of cooking at The Rabbit Hole in Pompano Beach is enough to ruin someone's vegan streak, the good news is you won't have to: everything on the menu, from the midday BBQ platter to marinated chicken and sea and land dinner. , is completely of plant origin. When cravings for staple foods arise (think, for example: macaroni and cheese, cornbread, fried okra, and shrimp po'boye), The Rabbit Hole promises to squash them without compromising its plant-based beliefs.

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green XPvegan espresso

Starting as a child at his father's restaurant in Argentina, chef José Pablo Luque has worked in some of South Florida's most respected vegan kitchens, including Plant and Holi Vegan Kitchen before launching PS Green Vegan Express in 2020. In the kitchen of his coffee shop on Oakland Park Boulevard, Luque makes it all, including blueberry pancakes with lemon zest, hearty lentil soups, grilled jackfruit burritos, tempeh tacos marinated in chimichurri, and his vegan take on the classic BLT. .

hrabstwo Palm Beach

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vegan chia

South Florida has a significant Hispanic population, and when immigrants or first-generation Americans consider a strictly vegan lifestyle, they abandon meattypical dishesremembering home and family is no mean feat. But chef Jennifer Rosa of La Chia Vegana doesn't want you to. From his cozy cafe located in the City Soccer sports hall in West Palm Beach, he prepares plant-based versions of Cuban sandwiches, empanadas, loaded arepas and Mexican street corn, as well as original creations such ascoffee with milkparfait and latin bowl filled with pico de gallo, black beans and rice. In November, he offers custom-made jacfurkey, shicken pot pie, and mushroom sauce, which all South Florida vegans can thank. "It's a small hole-in-the-wall place, but everything is perfect," says West Palm Beach resident Anuella Alexandre, who talks about her plant-based lifestyle on her blog:Diary of the Green Goddess.

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Named after the owners' poodle, Darby, this West Palm Beach restaurant delights customers and their four-legged companions. Darbster serves plant-based versions of classics like "chicken parmesan" as well as vegan originals like eggplant "scallops". Since 2009, the restaurant has been combining the art of French tong cooking with an animal rights ethos, with all proceeds going to the Darbster Foundation, which funds sterilization, neutering and other animal issues in Palm Beach County. “Their brunch is really good and everything on the lunch menu is excellent,” says Alexandre. “But I really love their lunch staples and the eggplant scallops on bok choy mashed potatoes are really, really good. I ordered this food more than ever.

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Dina's vegan delicatessen

Chef Dina Lauro is proof that while you can't take Philly out of a girl, you can take cheese and steak out of a Philly cheesesteak. Lauro is the granddaughter of a Philadelphia steakhouse and hoagie shop owner, so serving authentic Philadelphia cheesecake is part of her family legacy, but she also wanted to use clean, healthy ingredients. Although his Riviera Beach deli serves vegan Italian hoagies and fries with Buffalo cheese, the best-seller is the Philadelphia cheesesteak; it's made of seitan steak and vegan cheese, topped with fried onions, hot peppers, and tomato sauce. "The Philadelphia cheesecake is the bomb, and the stuffed fries are very good," says Washington. Alexandre agrees: "I don't believe in scams, but if I have a non-vegan girlfriend in town [and] we want to eat junk food and have fun, this is the place we always want to go." "

Plant-based burger art

The best vegan iterations of an American staple

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Post,A hamburger service in the United States(USBS)

"United States Burger Service is a small vendor at The Citadel food hall in Little River and they make my favorite burger in Miami, but I love that their [The Snail Mail] veggie burger isn't just an afterthought." says Ryan Pfeffer, omnivorous food critic and senior editor atinfatuation with miami. “They make almost everything in house, from spectacular potato cakes to beautiful cheese sauce. The veggie burger they use could probably make me think I'm eating beef if I wasn't paying close attention."

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coupon,vegan addicted

Vegan Junkie "has a food truck at the Art of Coffee Café in Dania Beach and is known for her plant-based burgers," says Doshi of Vegans of Miami. “I like their hamburger the most which is home made. I really like the way they use beans to solidify the burger which makes it so delicious.” The Junkie Burger consists of a "superfood" patty, melted cheddar cheese, grilled onions, lettuce, tomatoes, pickles and Junkie sauce.

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drug burger,vegan medicine

"Of course, there are plenty of restaurants that have [plant-based] burgers on their menu, but there aren't many [vegan] places in West Palm Beach that really just focus on burgers," Sean Russell of SoFlo Vegans. talks about Dope Vegan. The Dope Burger is served in a brioche bun and is packed with a plant-based patty, vegan cheese, vegan bacon, caramelized onions, lettuce and tomatoes, and drizzled in Dope's homemade sauce.

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Try this!

Pesto pasta with butternut squash

annuella alejandroDiary of the Green Goddessshare a tasty vegan recipe to prepare at home

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  • 1 butternut squash
  • Extra virgin olive oil (amounts listed in the instructions)
  • 3 teaspoons sea salt (divided)
  • 3/4teaspoon black pepper (divided)
  • 1 teaspoon garlic powder
  • 1 teaspoon Herbes de Provence (or Italian seasoning)
  • 6 cloves garlic (2 chopped, 4 whole)
  • 8 ounces baby bella mushrooms, sliced
  • 1 chopped red pepper
  • 1 teaspoon Trader Joe's Umami (or similar)
  • 1/2a teaspoon of dried basil
  • 1 pound pasta (such as Whole Foods Organic Papillon)
  • 3 cups basil leaves
  • 1/3a glass of pine nuts
  • 1 tablespoon. lemon juice
  • 1 awokado hate
  • 1/3glass of Violife Tart Parmesan "Cheese"
  • 1 cup cherry tomatoes, halved
  • 2 tablespoons. chopped basil

Lightly grease a large baking sheet or line it with parchment paper for easy cleaning and set aside. Using a sharp vegetable peeler, peel the outer layer of the pumpkin. Cut off the ends of the pumpkin, then cut the middle lengthwise. Scrape the seeds with a spoon and cut each half into 1-inch cubes. Place in a large bowl and sprinkle 1tablespoon of olive oil before seasoning1/2spoon of salt,1/4a teaspoon of pepper, garlic powder and Provencal herbs. Stir until the cubes are evenly seasoned. Transfer the cubes to a baking sheet and bake at 400 degrees Fahrenheit until the pumpkin is tender (25 to 30 minutes).

Meanwhile, prepare the mushroom base. In a large skillet, brown chopped garlic in olive oil over medium heat. Add mushrooms and red pepper. To add1/2spoon of salt,1/4teaspoon of black pepper, umami spice and dried basil. Cover and cook until soft. Leave to cool uncovered.

Add the pasta to a large pot of boiling salted water with an additional 1 tsp. salt and 1 tsp. olive oil to keep it from sticking. Cook al dente (about 9 minutes). While the pasta is cooking, make the pesto. In a food processor, add basil leaves, pine nuts, whole garlic cloves,1/2a glass of olive oil, lemon juice, avocado, 1 tsp. salt and1/4a teaspoon of pepper. Stir to combine.

Drain the pasta in a colander and rinse. In a large serving dish, toss well the pasta, mushroom mirepoix, and pesto sauce. After mixing evenly, add the pumpkin and mix lightly. Sprinkle the "cheese" with parmesan. Garnish with cherry tomatoes and chopped basil before serving.

don't forget the dessert

Butter, cream and eggs are staple foodsmany dessert recipes, but these south florida bakeries allow vegans to indulge their sweet tooth

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Vegan Bakery Salon

With two cafes in Plantation and East Boca Raton, Parlor Vegan Bakery serves vegan lattes, including white chocolate butter lattes with coconut cream whipped cream and caramel sugar chunks, as well as "meat" empanadas, salted caramel donuts with chocolate and peanut butter, Carrot Muffins With Icing And Cinnamon Crumbs, Guava And Cheese Chocolate Cake Cookie SandwichCupcakes.

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Pamela Wasabi's Bakery

From cookies and blondies to matcha, pink and churro flavored mini donuts, baker Pamela Wasabi's variety of vegan treats can be found in more than two dozen retail outlets throughout Miami and as far north as Jupiter. Opt for Rose Guava Cheesecake, Avocado Lime Pie or their thin and crunchy cookies that come in flavors like Celestial Chunk, Lavender Heaven and Majestic Chai.

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bunny cakes

At the pink chewing gum shop in downtown Doral, Mariana Cortez makes vegan three-layer cakes and cupcakes, and over 15 cupcake flavors, including Cookies No Cream and Dulce No Leche.

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Pink love donuts and more

With outposts in Miami Beach and Oakland Park, this bustling outlet is full of pop art, sinfully decadent donuts, and more (croissants, empanadas, burritos). Although vegan options are mostly limited to donuts, the selection does not disappoint. Imagine: vegan chocolate chip donuts, Oreos, marshmallows or sliced ​​almonds.

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Krzysztof's kitchen

With hearty breakfasts, lunches and dinners, this cafe in Palm Beach Gardens has become a local favorite for its plant-based sandwiches, pizza, tacos and more. But it's the kitchen's two-page dessert menu that really sets it apart from other vegan restaurants. Expect three types of ice cream, five flavors of ice cream shakes, two types of cakes, 11 flavors of raw chocolate and four types of dessert cups, not to mention donuts, chocolate chip cookies and brownies.

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