Vegan Diet Strategies For The Cafeteria

Eating a vegan diet at a cafeteria can be challenging, especially if there are limited options available. However, with some creativity and advocacy, it is possible to make vegan choices even in cafeterias with limited options. Firstly, it is important to assess the current vegan options available. Most cafeterias have their menus online, so it is easy to check what vegan dishes, if any, are offered. If there are no vegan options, it is worth reaching out to cafeteria staff and suggesting changes. They may be open to adding more plant-based choices if there is sufficient demand. It is also a good idea to suggest simple swaps to make existing dishes vegan, such as offering dairy-free milk or yoghurt, or providing vegan condiments like vegan mayo or butter.

If there are some vegan options available, it is still worth advocating for more choices and providing feedback to the cafeteria staff. They may be open to suggestions for new dishes or simple changes to make existing dishes more vegan-friendly. It is also important to be empathetic to the cafeteria staff, as they may not have expertise in vegan diets. Providing recipe ideas or suggesting small changes can be a helpful way to start the conversation. Remember that changing cafeteria options can take time, so be patient and persistent.

In the meantime, it is possible to make do with the options available. Most cafeterias will have some vegan-friendly foods, such as fruits, vegetables, salads, and peanut butter and jelly sandwiches. It is also worth checking if there are any vegetarian dishes that can be made vegan by leaving out dairy or egg ingredients. With some creativity, it is possible to make vegan choices in any cafeteria.

Research and find out what vegan options are available

Researching the vegan options available at your cafeteria is a crucial step in navigating a vegan diet while relying on cafeteria food. Here are some strategies to help you in your research:

Check the Menu and Ingredients:

Start by examining the cafeteria's menu, which is often available online or displayed at the dining facility. Note the days when vegetarian options are offered and try to identify vegan items or those that can be easily modified to become vegan. Knowing the ingredients used in these dishes will help you assess their vegan-friendliness.

Connect with Dining Hall Staff:

If you can't find sufficient information online or by observing the menu, don't hesitate to reach out to the dining hall staff. They are usually receptive to hearing students' needs and are open to suggestions for improving the dining experience. You can set up a meeting with them to discuss specific recipe ideas and modifications. Remember to be empathetic, as graduate students often manage dining halls, and they may have limited knowledge about vegan diets.

Suggest Vegan-Friendly Options:

When proposing changes, it's essential to be creative and prepared with specific ideas. You can suggest converting a food station to offer fully vegan items or propose specific recipe modifications to existing dishes. For example, you can recommend adding more greens, beans, and nuts to the salad bar or incorporating vegan meats and spreads into sandwiches.

Advocate for Variety:

Vegan diets encompass a wide range of foods, so it's important to advocate for diverse options. Suggest a variety of grains and starches, such as sweet potatoes and brown rice, as well as protein sources like veggie burgers and beans. Don't forget to include vegan sweets, such as sorbet and nondairy ice cream.

Collaborate with Distributors:

Find out what foods the school's distributors carry, and if they don't align with your preferences, suggest alternatives. You can even contact the companies directly to explore bringing new vegan options to the cafeteria, although this may be complicated due to partnership agreements and pricing.

Be Persistent and Patient:

Remember that changing dining hall options is a gradual process, so be patient and persistent. Continue to educate the staff about vegan diets, back up your suggestions with data on the number of students who would benefit, and remain positive and professional in your interactions. Any step towards adding more vegan options will make a difference for current and future vegan students.

Suggest changes to non-vegan dishes to make them vegan-friendly

Salads

• Include a variety of greens such as kale, spinach, arugula, and mixed greens.
• Incorporate different types of beans such as black beans, garbanzo beans, and edamame.
• Add corn, sesame seeds, sunflower seeds, bell peppers, avocado, hummus, pasta salad with a vinaigrette base, sautéed mushrooms, tofu, carrots, seaweed salad, tomatoes, cucumbers, red onion, red cabbage, quinoa, roasted squash, sweet potatoes, wild rice, dried fruit, and nuts (e.g. walnuts, silvered almonds, and cashews).
• Offer various dressing options such as a vegan sweet Thai chili vinaigrette, balsamic, zesty Italian, oil & vinegar, tahini, olive oil, lemon and lime juice, and spicy cashew dressing.

Sandwiches

• Include ingredients such as carrots, assorted cooked vegetables, avocado, tomatoes, cucumbers, alfalfa sprouts, hummus, pickles, onions, lettuce, sweet potatoes, olives, and peppers.
• Use vegan mayo, such as Just Mayo and Fabanaise.
• Offer vegan breads and bagels, and spreads like peanut butter, vegan jams, jellies, butter, and cream cheeses.

Main dishes

• Use dairy substitutes such as soy or almond milk.
• Serve fruit that is always available, such as apples, bananas, and oranges.
• Source fruits and vegetables that are in season from local vendors and farmer markets.
• Offer veggie burgers made from steamed veggies, quinoa, tofu, tempeh, seitan, and any beans, nuts, or seeds.
• Serve sorbet, and non-dairy ice cream such as Ben & Jerry’s and Luna & Larry’s Coconut Bliss.
• For a dessert option, offer vegan snickerdoodles, chocolate ice cream, chocolate chip cookies, funfetti birthday cake, peanut butter cookies, and oatmeal chocolate chip cookies.

General tips

• Be empathetic to food service employees, as they may not have knowledge about veganism and its requirements.
• Start with small suggestions, such as having the option of Meatless Mondays, before proposing bigger changes.
• Be patient, calm, concise, confident, professional, and kind when suggesting changes.
• Focus on protein options and suggest dishes with plant-based protein like lentils, tofu, or beans.

Be empathetic to staff and provide recipe ideas

When advocating for vegan options in a cafeteria, it's important to be empathetic to the staff, especially if they are graduate students who may not have the same knowledge about veganism as you. Be patient, compassionate, and kind, and treat the staff as you would like to be treated. Remember that making changes within food sectors can be challenging, and certain decisions may be out of the staff's control.

• Salad bar additions: Kale, spinach, arugula, mixed greens, black beans, garbanzo beans, edamame, corn, sesame seeds, sunflower seeds, bell peppers, avocado, hummus, pasta salad with a vinaigrette base, sautéed mushrooms, tofu or vegan chick'n, carrots, seaweed salad, tomatoes, cucumbers, red onion, red cabbage, quinoa, roasted squash, sweet potatoes, wild rice, dried fruit, and an assortment of nuts such as walnuts, slivered almonds, and cashews.
• Salad dressings: Vegan sweet Thai chili vinaigrette, balsamic, zesty Italian, oil and vinegar, tahini, olive oil, lemon and lime juice, and spicy cashew dressing.
• Sandwich bar options: Carrots, assorted cooked vegetables, avocado, tomatoes, cucumbers, alfalfa sprouts, hummus, pickles, onions, lettuce, sweet potatoes, olives, peppers, etc.
• Complex carbs and grains: Sweet potatoes, brown rice, and other vegan-friendly sides or entrées. Ensure these dishes do not contain any dairy, specifically milk or cheese, honey, eggs, or any other animal products.
• Protein options: Veggie burgers (which can be made in numerous ways), steamed veggies, quinoa, tofu, tempeh, seitan, and any beans, nuts, or seeds.
• Dairy substitutes: Soy or almond milk for coffee and cereal.
• Fruit stand: Apples, bananas, oranges, and other seasonal fruits sourced from local vendors and farmer's markets.
• Spreads: Peanut butter, vegan jams and jellies, vegan butter, and cream cheeses.
• Desserts: Sorbet, Ben & Jerry's and Luna & Larry's Coconut Bliss non-dairy ice cream, and other vegan sweets.

Ask for a fruit stand with classic fruits like apples, bananas, and oranges

If you're looking to add more vegan options to your cafeteria, a good place to start is by asking for a fruit stand with classic fruits like apples, bananas, and oranges. Fruit is an important component of a healthy vegan diet, and having a variety of fruits easily accessible will benefit all students.

You could suggest setting up partnerships with local vendors and farmers' markets so that the cafeteria can buy fruits and vegetables that are in season. This is a great way to support the local community and promote a more sustainable and environmentally friendly diet.

If the cafeteria already has a fruit stand, you could request that they include more classic fruits like apples, bananas, and oranges, and ensure that these options are always available to students.

Remember to be patient and empathetic when advocating for change in the cafeteria. It can take time to implement new options, and the staff may not have expertise in vegan diets. However, by providing suggestions and feedback, you can help create a more veg-friendly dining experience for yourself and other students.

Request dairy substitutes like soy or almond milk

Dairy milk is derived from mammals, such as cows, goats, sheep, and camels. It is rich in nutrients and may provide several health benefits. However, many people have stopped consuming it due to allergies, lactose intolerance, or ethical concerns about the consumption of animal products. As a result, various non-dairy milk substitutes are now available, including soy and almond milk.

Soy milk, made from soybean extract, is a popular alternative to dairy milk and has been used for centuries. It is available in sweetened, unsweetened, and flavoured varieties and often fortified with calcium, vitamins, and riboflavin. It contains a similar amount of protein to dairy milk, making it a good substitute in terms of nutritional profile. Soy milk also contains isoflavones, which are associated with a reduced risk of heart disease and a decrease in breast cancer recurrence. However, soy is a controversial food due to its effects on hormone function, and some people may have allergies or intolerances to it.

Almond milk is made from ground almonds, water, and usually a sweetener. It has a creamy texture and a nutty flavour. While it is lower in protein than dairy and soy milk, it is also lower in calories and can be a good option for those looking to reduce their calorie intake. Almonds are a good source of vitamin E, and almond milk is often fortified with this vitamin. However, almond milk has a higher water content than almonds, so eating almonds is a better way to get this nutrient. Almond milk may also contain added sugars and is not suitable for infants unless fortified.

When requesting dairy substitutes like soy or almond milk in a cafeteria setting, it is important to consider the needs of the student body or customers. Some people may have allergies or intolerances to soy or nuts, so offering a variety of milk substitutes, including other options like rice, coconut, cashew, or oat milk, can ensure that a range of dietary needs are met. It is also essential to check the ingredients and nutritional content of these substitutes, as they can vary between brands. For example, some soy milk may be made from genetically modified soybeans, while others are organic and non-GMO. Additionally, some almond milk brands may contain only a small percentage of almonds, reducing the vitamin and mineral content.

When advocating for dairy substitutes in a cafeteria, it is helpful to be empathetic to the food service employees and understand that making changes may take time and effort. Providing suggestions and recipe ideas, as well as being patient and professional, can go a long way in creating a positive dining experience for those with dietary restrictions.

Frequently asked questions