Updated: Mar 20
An amazing plant-based, vegan-friendly, soy-free, dairy-free, and gluten-free Philly "Cheesesteak" Sandwich recipe that makes approximately 4 sandwiches and takes about 10 minutes to prepare, with an additional 25-35 minutes for cook time.
Philly Cheesesteaks used to be a favorite of mine, but I only liked chicken ones; I wasn't a red meat eater, even before I went plant-based. I guess that's a good thing considering meat consumption is consistently associated with diabetes risk, as are other animal by-products such as dairy consumption. Meat consumption is a risk factor for diabetes and isn't just limited to red meat consumption like most think (1). According to U.S. News & World Report, the worst cancer-causing foods are red meats such as beef, veal, pork, lamb, and goat and processed meats such as hot dogs, luncheon meats, ham, and bacon (2). Processed meats have been linked to chronic diseases such as high blood pressure (hypertension), heart disease, and chronic obstructive pulmonary disease (COPD) (3). Research also suggests that highly processed foods are tied to higher cancer risks. Breast cancer, in particular, was associated with greater consumption of mass-produced, ultra-processed foods because these foods may often be loaded with sugar, salt, and fat while lacking vitamins, fiber, and other nutritional value (4).
Plus, Philly Cheesesteaks are often topped with traditional dairy cheese; studies have found that "early cow's milk exposure" seems to "increase the risk" of type 1 diabetes by about 50 percent (5). Not to mention approximately 30 million to 50 million Americans are lactose intolerant, including up to 75 percent of African Americans and American Indians and 90 percent of Asian Americans, myself included. That's not even counting that traditional dairy is linked to increased risk of broken bones, diabetes, ovarian cancer, antibiotic resistance, and is brimming with saturated fat, somatic cells (pus), and hormones. To learn more regarding The Truth About Cow's Milk, click here.
Plant-based alternatives for milk and meat are tasty, but it's essential to understand that not all plant-based options are created equally. For instance, although soybeans do have some health benefits, we must remember that most non-organic soy products are brimming with GMOs, causing less nutritional value and more toxic effects due to the chemicals involved in the genetic modification process. Soybeans contain compounds like phytate, which may interfere with the body's ability to absorb vitamins and minerals crucial for vegan and plant-based dietary demands. These same anti-nutrient compounds may also cause digestive issues due to a reduction in the gut's barrier functions resulting in inflammation that causes these digestive problems. To learn more regarding The Truth About Soy Products, click here.
Hence why I usually recommend using plant-based alternatives such as Violife, which has simple ingredients including filtered water, coconut oil, food starch-modified (potato & corn), potato starch, salt (sea salt), cheddar flavor (vegan sources), olive extract, paprika extract & beta carotene (color), and vitamin B12 for cheese. I use Plant Boss' Meatless Crumbles, made from 100% organic texturized pea protein. Another option you could try is my Homemade Walnut Meat recipe. If you don't have that, I typically recommend Lightlife, which is soy-free with decent ingredients, especially compared to Beyond and Impossible, for a meat alternative. It's important to remember that these are processed foods, so eating them in moderation is vital if you've adopted this lifestyle for the sole purpose of health and wellness.