Plant-Based Foods Are Already Familiar Favourites
Malaysia is known for its diverse food culture, which includes a variety of plant-based options, especially in major cities, such as Kuala Lumpur, Petaling Jaya, George Town, and Ipoh, where you can find numerous restaurants offering plant-based fare. And many restaurants across the country will customise your order to omit meat and other animal products.
The availability, accessibility, and affordability of plant-based food in Malaysia mean that many plant-based foods are already familiar to you, including these common favourites:
Tofu
Tofu is prepared by coagulating soy milk and then pressing the curds into solid blocks of varying softness: silken, soft, firm, extra firm, or super firm. Tofu is an important ingredient in many Malaysian dishes, such as rojak, gado-gado, and mee goreng, and the main ingredient in dishes such as tauhu sumbat, tauhu bakar, and tau foo fah (tofu pudding). Tofu is seen as a ‘complete’ source of plant protein.
Tempeh
Tempeh, or tempe, is a traditional Indonesian food made from fermented soybeans. It is made through a natural culturing and controlled-fermentation process that binds soybeans into a cake form. A fungus, Rhizopus oligosporus or Rhizopus oryzae, is used in the fermentation process and is also known as tempeh starter. Tempeh is often available as a side dish in most Malay and Javanese ‘nasi campur’ and ‘geprek’ restaurants, in Chinese vegetarian and ‘economy rice’ restaurants, and as a fried snack. Tempeh is a good source of protein, iron, manganese, phosphorus, magnesium, and calcium. It is also low in carbohydrates and sodium.
Seitan
Seitan is made from gluten, the main protein in wheat. It is also known as miànjīn, fu, milgogi, wheat meat, gluten meat, vital wheat gluten, or simply gluten. In Malaysia, it is often colloquially referred to as ‘mock meat’. Seitan is consumed mostly by Chinese Buddhist and Taoist communities and is made to resemble meat products such as roast goose, char siu, and meat strips. While seitan has twice as much protein per serving as tofu, tofu contains more calcium, phosphorus, and antioxidants. Seitan also tends to be higher in sodium and is often served as a deep-fried dish, which makes it less healthy to consume on a regular basis.
The high availability of plant-based food in Malaysia should motivate everyone to incorporate more plant-based foods into their diets. Many Malaysians who claim to be ‘non-vegetarian’ have already been eating plant-based foods without realising it—pisang goreng, ubi goreng, thosai, roti canai, karipap kentang, tauhu sumbat, and many kuihs are plant-based, while rojak, mee goreng, and many other local dishes consist mostly of plant ingredients!
Benefits of Eating Plant-Based
Plant-based foods offer a range of benefits for both people and the environment. Here are some compelling reasons to consider plant-based eating:
- Health benefits: Plant-based foods have no cholesterol and tend to be lower in saturated fats and higher in fibre, vitamins, minerals, and antioxidants. Studies show that plant-based eating can help reduce the risk of heart disease, certain cancers, type 2 diabetes, and obesity. And since plant-based foods tend to be higher in fibre, they can support healthy digestion and reduce the risk of gastrointestinal issues, such as constipation and diverticulitis.
- Weight management: Plant-based diets are often lower in calories and higher in fibre, which can aid in weight management. Eating more fruits, vegetables, and whole grains helps you feel satisfied with fewer calories.
- Sustainability: Animal agriculture has a significant environmental impact. Meat and dairy production requires vast amounts of land, water, and feed and contributes to deforestation and climate change. A 2021 study published in Nature Food found that animal products accounted for nearly 60% of all food-related greenhouse gas emissions. A plant-based diet, on the other hand, can reduce a person’s water footprint by up to 53%. By choosing plant-based foods, you can shrink your ecological footprint and help mitigate climate change.
- Animal welfare: Factory farming usually involves inhumane treatment of animals, and reducing or eliminating animal products from our daily meals can help spare animals horrible conditions and supports a more ethical food system. Plant-based food promotes peace and nonviolence, as it does not involve the exploitation, abuse, and slaughter of animals.
- Food security: As the global population increases, providing enough food for everyone becomes a challenge. Plant-based foods are more efficient in terms of resource use and can help ensure food security for more people.
- Diverse culinary options: Embracing plant-based foods opens up a whole world of exciting culinary options. You can explore a wide variety of fruits, vegetables, grains, legumes, nuts, and seeds for delicious and nutritious meals.
- Longevity: Some studies suggest that people who follow a plant-based eating pattern may have a longer life span and reduced risk of age-related diseases.
Going Plant-Based, One Step and One Day at a Time
Not everyone is able to make a full transition to a plant-based lifestyle overnight, and even committed environmentalists and animal lovers stumble occasionally. There is nothing wrong with taking small steps in your plant-based transition, and your journey may look very different from that of others. Each person decides what adjustments they are able to make at any particular stage in their lives.
Below are steps you can take to gradually eliminate your consumption of animal products and increase your consumption of plant-based foods:
- Reduce your meat consumption as much as possible as often as possible. Give your body and taste buds time to adjust to plant-based foods. Even one meatless day a week can reduce your carbon footprint and animal suffering. Over time, increase the number of meatless days. Transition from one day to eating plant-based on weekdays, leaving your options open on weekends and holidays if you are concerned that you may be left out of social events that lack plant-based food. Over time, you will meet more people who are plant-based, and you will find that weddings, parties, and other gatherings have plant-based options to accommodate their needs. This will make you feel more confident about making a full transition and less worried about being left out or hurting the feelings of your hosts! Your family and friends will also learn and grow along with you and do their best to include you and respect your values.
- Start with foods that are familiar and appetising to you. If you try to start your plant-based journey by eating all the vegetables that you have never liked but were told are good for you, you will have a hard time staying on track and may even start to dread mealtimes. Start with foods you like, such as plant-based nasi lemak and laksa.
- Opt for nutrient-dense plant foods that are rich in protein and fibre. Meals that are too high in simple carbohydrates, such as rice and noodles, or too highly processed can leave some people feeling unsatisfied. Choose soy products, beans, nuts, seeds, whole grains, and lentils instead. Replace white rice with brown rice and instant noodles with brown rice or whole-grain pasta for extra fibre and nutrients. Roasted or baked sweet potatoes can replace fries and potato chips, and soy milk and other plant-based milks can replace soft drinks and cordials.
- Create a ‘plant-based food bucket list’ and try a different vegetable, fruit, plant-based product, restaurant, dish, or ingredient each week.
- Don’t expect plant-based substitutes to taste like meat. They usually don’t. Mushrooms will taste like mushrooms, and chickpeas will taste like chickpeas. Unrealistic expectations can lead to disappointment. Instead, appreciate plant-based foods for what they are—delicious and satisfying. Find the ones you like, and enjoy.
- Try out local plant-based restaurants, and open up your mind and taste buds to new foods! If a particular dish doesn’t suit you, try another. We all have our preferences, and sampling a wide variety of restaurants, products, and ingredients helps us find food and beverages that we enjoy. When you grow up in a meat-eating family and culture, it can take time to find plant-based foods and restaurants that you truly like. Treat this as an adventure and part of your journey of self-discovery.
- Explore going plant-based on certain days as an act of service or kindness. Religious observances, such as Lent and Ramadan, and environmental awareness days, such as World Environment Day, World Oceans Day, and Earth Day, are good places to start. If you are organising an event for your school, workplace, or community, hold a plant-based potluck or engage a plant-based caterer so that your actions and food choices will be consistent with your values.
- Bring a tasty plant-based dish to a party so everyone can enjoy a meal together. Bring enough for the whole group to share! All guests should have the opportunity to sample plant-based food and learn that it can be tasty, nutritious, and festive!
- Write to your local supermarket, grocery store, restaurant, or cafe, and ask them to offer plant-based options.
- Watch videos by plant-based chefs, such as Chef Dave, and follow plant-based advocates, such as Dr. Aina Fazlin and Faisal Mansor of Amazingly Fit and Davina DaVegan, for meal ideas, recipes, health and nutrition tips, and more.
- Download the KindMeal app to get access to discounts on plant-based meals and products, read food reviews by other users, upload and share content, and discover new plant-based restaurants and restaurants with special deals on plant-based options.
- Visit Happy Cow to find plant-based restaurants and food options near you, including when you are travelling.
- Keep yourself prepared with nutritious plant-based snacks, such as nuts, seeds, chickpeas, edamame, and dried or fresh fruits, at home, at work, or on the go. This will reduce the temptation to make unhealthy choices when hungry. When in doubt, always select the plant-based snack that is highest in fibre and protein to keep yourself feeling full and satisfied.
- Make your meals as attractive and appealing as possible. A colourful meal platter or bento box containing a variety of fruits, vegetables, and whole grains offering an assortment of flavours and textures will entice even fussy eaters to try more plant foods.
- Develop a fun way to track your progress. Put stickers or a mark on your calendar to keep track of the days you stay plant-based. Create a bingo card or checklist of plant-based recipes or foods to try or animal products to phase out, and cross them off as you go.
- Compile a go-to list of plant-based recipes that contain no more than five ingredients or that take no longer than 20 minutes. This way, whenever you are feeling tired or uninspired, you can pick from recipes you have tried and liked instead of ordering a takeout or eating out for the sake of convenience.
It’s never too late to replace animal products with plant-based foods and enjoy a lifestyle that is consistent with your values of peace, kindness, and environmental responsibility. Remind yourself often of your values and your reasons for choosing plant-based, and celebrate all your successes.