Cooking With Dr. G

“But, Dr. G, what do I eat when I go out?”

I get this question a lot, and it was something that I was worried about myself in the beginning.  I didn’t want to get stuck just eating side salads everywhere I went…blah.  But, could I find something else to eat?  It turns out the answer is a resounding YES!   Now hunting down great plant based food at local eateries is actually one of my hobbies.   This summer I visited NYC, and while strolling through Chelsea Market on a rainy afternoon I was literally reading menus at places that we weren’t even going to eat at (haha…seriously).  I just get so excited to see plant based options on a menu!!

Ok, stop laughing at me now.  I wrote this post with the intention of actually being helpful, so it is comprehensive…and long.  It is not some lame list with generic advice, it has details and examples.  That said, I won’t be offended if you don’t read the whole thing, just check out the parts that are relevant to you if you prefer.  By the way, if I am eating out for a super special occasion, I EAT WHATEVER I WANT (because that might be twice a year)!  This guide is more for when you are dining out casually, you know like meeting up with friends after work, having lunch with mom while out shopping, feeling too lazy to cook on a Wednesday…that kind of thing.  Here is a shot of just a few dishes that I have ordered out recently, just to give you an idea:

Dr. G’s Guide To Eating Out – 10 Tips To Help You Find Plant Based Foods At Restaurants:

1. Pick the restaurant…when you can.
   • You won’t always have the luxury of picking the restaurant, but when given the chance, go ahead and do so.
   • Websites and apps such as veganrestaurantfinder.com, Happy Cow, and VegGuide.org can help you to find restaurants that have vegetarian and vegan options on the menu near you.  You will be shocked at how many restaurants you will find.  While these sites may help you find vegan doughnuts, remember that vegan does not equal healthy.  Look for healthy menu options.
2. Scope out the menu online before going to a restaurant.
   • When you can’t pick the restaurant, check out their menu online before you go.  It will give you a chance to see if there are any suitable options, if there are choices you can modify, and even call the restaurant ahead of time to see if they can accommodate your preferences.
   • Many smaller kitchen restaurants, especially “farm to table” restaurants, can easily modify their dishes.
3. Ask for modifications on dishes…don’t be shy.
   • Most restaurants are happy to make you happy.  Ask politely, don’t ask for a reduced price, and make substitutions that are cost effective for the restaurant (you will be more likely to get what you want).  Below are a few substitutions that I have asked for recently:
     •  Menu option: Southwest omelet (with shredded potatoes, black beans, vegetables, salsa, cheese and sour cream).  What I asked for: Can you omit the eggs and add more shredded potatoes in their place, hold the cheese and sour cream?  I ended up with an awesome southwest breakfast hash and they gave me some guacamole on the side for no charge. No problem.
     • Menu option: Caprese sandwich with balsamic glaze.  What I asked for: Can I substitute hummus (avocado would have been great too) for the cheese in this sandwich?  Yup they sure could, easy peasy.
     • Menu option: Sesame noodle bowl with chicken and edamame.  What I asked for:  Can you hold the chicken and add a little extra edamame?  Done!
4. “Ethnic” restaurants are almost always a safe bet.  They often serve many plant based dishes anyway or substitutions are easily made.  Below are some examples of types of restaurants and what is usually available on the menu:
   • Asian – Thai, Chinese, Japanese, Vietnamese, Polynesian, Korean etc.
     • Most will offer tofu on the menu as a standard protein option, sometimes it is called bean curd.
     • Rice is served with many dishes and brown rice is often an option.
     • Most stir fry and curry dishes can be made with just vegetables (so not everything has to have tofu in it).
     • Spring rolls and summer rolls are usually just filled with plants or can be on request.
     • Maki rolls can be filled with a variety of vegetables and tofu, if you are a sushi restaurant.  One of my favorites is a tempura sweet potato roll.
     • Soups are often plant based or easily made so (such as ramen and pho where the ingredients are added to each bowl individually).
   • Indian (yes, I know that India is part of Asia)
     • Chickpeas and lentils are staples in Indian cuisine, there are many dishes showcasing them already on the menu.
     • Rice is served with many dishes, usually Basmati, which is one of my favorites.
     • Appetizers such as samosas, pakora (veggies dipped in lentil batter, then cooked kind of like a pancake), and various vegetables fritters are easily found.
     • Main dishes with eggplant, cauliflower, lentils, okra, or potatoes are also common.  There is usually a vegetarian section on the menu.
     • Beware that some vegetarian dishes may contain cream, yogurt, or paneer (a cheese), so ask before you order if you are unsure.
   • Mediterranean
     • Falafel!!! My favorite.  Either over a salad or in a sandwich.
     • Dips such as hummus, tabbouleh, and babaganoush served with pita bread make a great appetizer.
     • Lentil soups and fattoush salads are staples on the menu as well.
     • Grape leave are sometimes stuffed with a rice and chickpea mixture.
     • Kabobs can be made all veggie; ask to substitute the meat with mushrooms.
     • Look for fava bean and white kidney bean dishes.
     • There is also a kibbee (a dish that is traditionally made with ground lamb and beef) that is made with pumpkin and chickpeas, keep an eye out for that, it is amazing!
   • South American
     • South American restaurants (in my experience in North America anyway) tend to serve a lot of beef, BUT I have been to 2 South American restaurants recently and explained that I didn’t eat meat or cheese and both times was served amazing dishes filled with yucca, grilled seasoned veggies, rice, whole hominy, sauteed greens, beans, sweet corn, tomatoes, etc and topped with amazing sauces.
   • Mexican
     • Many taco stands and Mexican restaurants have vegetarian options right on the menu (bean burritos, mushroom tacos, vegetable fajitas).
     • Chips and salsa or guacamole are standard.
     • Because most entree items are made to order you can easily substitute grilled vegetables, mushrooms, or beans for meat in almost any entree dish.  Make you ask to hold the cheese and sour cream.
   • Italian
     • This can be a little tougher, but remember that pasta with a tomato sauce is always an option.
     • I often order dishes that have mushrooms, spinach, squashes, etc in a wine sauce without the cheese.
     • Eggplant Parmesan without the cheese is easy to modify too.
5. Most “American” restaurants have plant based options…just less of them.
   • Almost every restaurant that serves burgers or sandwiches has a veggie burger.
   • Look for things like grilled portobello mushroom cap sandwiches as well.  FYI, if they have grilled mushrooms on the menu that can often sub them for meat on a salad or pasta dish, usually free of charge.
6. Coffee Shops
   • Many coffee shops have alternative milks such as soy or almond, just ask.
   • FYI Starbuck’s has almond milk, soy milk, and coconut milk (avoid this one, too much fat) and Dunkin’ Donuts has almond milk.  These milks are usually the sweetened version, so hold the extra sugar.
   • Cold brew coffee is excellent black.
7.  Pizza Shops
   • Pizzas, flatbreads, and calzones can be made without cheese.
   • Salads are always available.
   • Most have a vegetarian sub with grilled veggies, just ask for it without cheese (add hummus or avocado if available).
   • One of my favorite take out orders is veggie pizza with no cheese and then I add avocado slices and nutritional yeast on top at home.
8.  Fast food
   • Try to stick to restaurants that have some veggie options on the menu such as:
     • Loving Hut – has many tofu options, salads, soups, and sandwiches
     • B. Good – has various bowls with different grains in them as a base topped with veggies, salads, veggie burgers and smoothies.
     • Chipotle and Moe’s Southwest Grill – burritos, tacos, and bowls can be made with just veggies and beans and they also have tofu sofritas available.
     • Au Bon Pain – usually has at least one vegan soup option every day.
     • Panera – has oatmeal and smoothies for breakfast, and a number of salads and sandwiches that can be made without meat or dairy.
     • Subway – have them make you a sandwich with just veggies (run it through the garden), add guacamole or a sauce for flavor.
   • Depending on where you live there are some veggie burgers available at fast food chains like Burger King, In and Out Burger, and McDonald’s.  I haven’t found any in New England though.  Sometimes all you can get is a side salad and fries.  At Wendy’s I’ve ordered a plain baked potato and salad before.
9. The Airport
   • When you are on vacation you are going to eat whatever you want, and that is fine.  Don’t waste your unhealthy meals at the airport! Airports have people coming through them from all over the world so there are actually a lot of plant based options.
   • Check out the restaurants, even the fast food chains have more plant based options than they do outside of the airport.  Oatmeal and fresh fruit are often available for breakfast (even at McDonald’s and Dunkin’ Donuts).
   • Airport shops often have nuts, seeds, and fresh fruits in to go packages.
   • Recently on United Airlines I bought a totally vegan and organic snack box on the plane!
   • Worst case scenario, plan ahead and pack a few snacks to take on the plane with you.
10. Choose your side dishes wisely
    • Skip the fries on the side and order a salad, steamed veggies, a baked potato, rice or other grain, or sauteed greens instead.  Many restaurants are offering these other sides with every entree now, so there is no added charge.
    • In a pinch you can make a meal out of sides.  Some restaurants even offer it (such as Ruby Tuesday, they have a “Veggie Trio” on their menu where you can pick 3 cooked veggie sides from the kitchen and make a salad from the salad bar).

Does this help?  I hope so. Thanks for reading!

Happy eating and best health,

Dr. G