I love chile rellenos, but was looking for a lighter way to make this dish. Here's what I came up with. I think this recipe could be better. I may revise it in the future, but suggestions for improvement are welcome.
4 Poblano or Anahiem Chiles
4 oz queso fresco or monterrey jack cheese
2 cloves garlic, minced
1 small red onion, finely chopped
1/2 cup fat free egg substitute
salt and pepper to taste
Alrighty, preheat oven to broil as you prepare the onion and garlic-- I used a food processor to save some time. Crumble the queso into a medium bowl and add the onion and garlic. Add the egg substitute (or egg whites, beaten) and salt and pepper. Mix well.
Place your peppers on an ungreased baking sheet and broil until the skin is blistery-- two to three minutes, check and rotate, then another couple of minutes. Keep a close eye on them-- you don't want them to burn.
Once they are done, set them aside until they are cool enough to handle. this won't take very long, depending mostly on how tough you are. Turn the oven heat down to 350F.
Spray the baking sheet down with a layer of cooking spray, and peel the peppers. Gently cut a slit along the length. Take out the seeds for a milder relleno, or don't bother. Spoon cheese and egg mixture into each chile evenly.
Throw back into the oven and allow to bake for 25-30 minutes, or until egg and cheese is set.
Serve with black beans and corn tortillas.
Wednesday, August 4, 2010
chickpea and quinoa patties with creamy lemon dressing
These patties have a nutty, crunchy heartiness to them that pairs well with the coolness of the lemon and parsely in the sour cream sauce. This recipe is a work in progress, and I believe it needs something to bind it together a little better-- suggestions are welcome!
Serves: 4
Makes about 16 patties
Patties:
1 cup cooked quinoa
1 can chickpeas, drained, liquid reserved
2 cloves garlic, minced
2 Tbs olive oil
1 Tbs cumin
1 tsp paprika
1/2 tsp sea salt
1/2 tsp black pepper
1/2 cup bread crumbs for coating
Make quinoa per package directions, and let cool until able to be handled.
Combine quinoa, chickpeas, garlic, oil and spices in food processor. Some beans may still be whole. Mixture should be chunky, but sticky enough to form into patties. Add some of the reserved liquid if necessary. If you don't have a food processor, a potato masher will work just as well-- just more labor intensive.
Roll patties in bread crumbs and panfry in olive oil (the best), or bake 20-30 minutes at 350F. You'll have to turn them once during cooking. They should be a lovely golden brown color when done. As they cook the patties can get a little on the crumbly side, so be careful and don't handle them too much-- they should be turned only once during cooking.
Sauce:
1/2 cup sour cream
2 Tbs fresh parsely, minced or 2 tsp dried flakes
1 Tbs lemon juice
salt and pepper to taste
Combine all ingredients in a bowl, dollop onto chickpea patties and enjoy.
Serves: 4
Makes about 16 patties
Patties:
1 cup cooked quinoa
1 can chickpeas, drained, liquid reserved
2 cloves garlic, minced
2 Tbs olive oil
1 Tbs cumin
1 tsp paprika
1/2 tsp sea salt
1/2 tsp black pepper
1/2 cup bread crumbs for coating
Make quinoa per package directions, and let cool until able to be handled.
Combine quinoa, chickpeas, garlic, oil and spices in food processor. Some beans may still be whole. Mixture should be chunky, but sticky enough to form into patties. Add some of the reserved liquid if necessary. If you don't have a food processor, a potato masher will work just as well-- just more labor intensive.
Roll patties in bread crumbs and panfry in olive oil (the best), or bake 20-30 minutes at 350F. You'll have to turn them once during cooking. They should be a lovely golden brown color when done. As they cook the patties can get a little on the crumbly side, so be careful and don't handle them too much-- they should be turned only once during cooking.
Sauce:
1/2 cup sour cream
2 Tbs fresh parsely, minced or 2 tsp dried flakes
1 Tbs lemon juice
salt and pepper to taste
Combine all ingredients in a bowl, dollop onto chickpea patties and enjoy.
Green Chile Polenta Bake
By far this is probably my most populat recipe. Eat it. It is delicious.
2 cup medium grind cornmeal
3 cups water
½ cup milk
salt
1 15 oz can black beans, drained
1 7oz can diced green chiles
1 medium onion, diced (white or yellow)
¼ cup sour cream
pepper jack cheese
In a large saucepan, bring water, milk and salt to a boil. Add cornmeal in slowly, stirring so it doesn’t clump. Polenta thickens quickly—you want the consistency of thick oatmeal. Turn heat down once it begins to thicken and cook for about 10 minutes—add more water if necessary.
Preheat broiler.
While the water is heating, sauté the onion in a skillet with cooking spray or 1 tbs. neutral oil over medium heat. When onion is soft (5 min) add chiles and black beans. Once the beans are heated through, add sour cream and stir until sour cream is mielted and mixed.
Once polenta is done, pour into 11X13" casserole dish and spread evenly. Pour bean-chile mixture on top of polenta and top with pepper jack cheese. Put under broiler for a couple minutes until cheese is a little brown and bubbly and delicious.
2 cup medium grind cornmeal
3 cups water
½ cup milk
salt
1 15 oz can black beans, drained
1 7oz can diced green chiles
1 medium onion, diced (white or yellow)
¼ cup sour cream
pepper jack cheese
In a large saucepan, bring water, milk and salt to a boil. Add cornmeal in slowly, stirring so it doesn’t clump. Polenta thickens quickly—you want the consistency of thick oatmeal. Turn heat down once it begins to thicken and cook for about 10 minutes—add more water if necessary.
Preheat broiler.
While the water is heating, sauté the onion in a skillet with cooking spray or 1 tbs. neutral oil over medium heat. When onion is soft (5 min) add chiles and black beans. Once the beans are heated through, add sour cream and stir until sour cream is mielted and mixed.
Once polenta is done, pour into 11X13" casserole dish and spread evenly. Pour bean-chile mixture on top of polenta and top with pepper jack cheese. Put under broiler for a couple minutes until cheese is a little brown and bubbly and delicious.
Spicy Black Bean Burgers
Spicy Black Bean Burgers OR Meatless Taco Filling
Making your own veggie burgers at home is as simple as a few ingredients and a food processor. Homemade bean burgers do not have the same texture as the store bought, frozen varieties, but are delicious, cheap and easy to make. Plus, you can use the mix in a variety of ways. Bean burgers on buns, or cooked like you would ground beef and used as filler for tacos, burritos, enchiladas, etc. With this recipe I made two healthy sized burgers and fried up the rest as a filling for tacos. I made six tacos and have enough left over for one or two more. Use ¼ cup of Vegannaise in place of the egg to make this recipe vegan.
1 14 oz can of black beans, really well drained
1 medium onion, roughly chopped
½ cup raw potato, roughly chopped
1 egg (or ¼ cup vegannaise)
½ tbs red pepper
Salt and pepper
Canola Oil, for frying
Put all ingredients into a food processor and pulse until well mixed but not pureed. Let sit for a few minutes to a half and hour, if time allows. Shape the burgers with wet hands, making the patties as big or small as you like.
Be sure to let the oil get nice and hot before adding the burgers. Fry over medium heat, handling them as little as possible—five minutes undisturbed on each side should give them a nice crispy exterior. Serve on buns with all the fixings you like.
For a meatless ground beef style filling, put mixture into frying pan on medium heat and resist stirring until nicely browned on the bottom. Stir and break up, as you would ground beef, careful to let it sit a bit after every stir.
Making your own veggie burgers at home is as simple as a few ingredients and a food processor. Homemade bean burgers do not have the same texture as the store bought, frozen varieties, but are delicious, cheap and easy to make. Plus, you can use the mix in a variety of ways. Bean burgers on buns, or cooked like you would ground beef and used as filler for tacos, burritos, enchiladas, etc. With this recipe I made two healthy sized burgers and fried up the rest as a filling for tacos. I made six tacos and have enough left over for one or two more. Use ¼ cup of Vegannaise in place of the egg to make this recipe vegan.
1 14 oz can of black beans, really well drained
1 medium onion, roughly chopped
½ cup raw potato, roughly chopped
1 egg (or ¼ cup vegannaise)
½ tbs red pepper
Salt and pepper
Canola Oil, for frying
Put all ingredients into a food processor and pulse until well mixed but not pureed. Let sit for a few minutes to a half and hour, if time allows. Shape the burgers with wet hands, making the patties as big or small as you like.
Be sure to let the oil get nice and hot before adding the burgers. Fry over medium heat, handling them as little as possible—five minutes undisturbed on each side should give them a nice crispy exterior. Serve on buns with all the fixings you like.
For a meatless ground beef style filling, put mixture into frying pan on medium heat and resist stirring until nicely browned on the bottom. Stir and break up, as you would ground beef, careful to let it sit a bit after every stir.
Black and Bleu Baked Tofu Sandwiches
My cousin introduced me to the gloriousness of baked tofu and I fell in love. If you've been trying to find ways to reduce your red meat intake or if you are just making the switch to a vegetarian diet and tofu still seems scary, baked tofu is a great place to start. I prefer the "savory" flavor, but "teriyaki" is also great. It's good on crackers, by itself, in a stir fry, or as part of this delicious sandwich. The "black" is the tofu instead of steak, and the "bleu" is the gorgonzola cheese, a milder friend of bleu cheese. Since the cheese and tofu are so salty, there is no added salt in this sandwich.
Serves: 4
4 hoagie rolls, sliced
1 8oz. package Savory flavored Baked Tofu, 1/4" slices
1/2 cup Gorgonzola Cheese
1 medium red onion, thinly sliced (mandolin slicer recommended)
8 oz (1 pkg) sliced baby portobello mushrooms
cooking spray
unsalted butter (optional)
Preheat oven to broil. In a large skillet, sautee onion over medium low heat until soft, 5-10 minutes. I use cooking spray to reduce the fat content. If there's gonna be some fat on my sandwich, I want to be able to taste it. Add mushrooms, stir occasionally, add more cooking spray if necessary. Continue cooking on medium low for about 5 more minutes.
While the onions are cooking, spread a thin layer of unsalted butter on inside of hoagie rolls and broil them on baking sheet until desired browning is reached--2 minutes or so. remove the buns from the oven and turn the oven off. Of course, you don't have to butter the bread-- use a little cooking spray, brush it with extra virgin olive oil, or don't do anything. Just toast the bread plain. I put the fat here instead of into the veggies because I can taste it better and it makes me feel like I'm indulging when really the fat content isn't much.
Place sliced tofu on buns, 5 or so slices per sandwich. top with onion and mushroom mixture. top with 2 to 3 tablespoons gorgonzola cheese and put back into the oven (no need to turn it back on) until cheese has melted and sandwiches are heated through. About 5 minutes. Enjoy immediately.
Serves: 4
4 hoagie rolls, sliced
1 8oz. package Savory flavored Baked Tofu, 1/4" slices
1/2 cup Gorgonzola Cheese
1 medium red onion, thinly sliced (mandolin slicer recommended)
8 oz (1 pkg) sliced baby portobello mushrooms
cooking spray
unsalted butter (optional)
Preheat oven to broil. In a large skillet, sautee onion over medium low heat until soft, 5-10 minutes. I use cooking spray to reduce the fat content. If there's gonna be some fat on my sandwich, I want to be able to taste it. Add mushrooms, stir occasionally, add more cooking spray if necessary. Continue cooking on medium low for about 5 more minutes.
While the onions are cooking, spread a thin layer of unsalted butter on inside of hoagie rolls and broil them on baking sheet until desired browning is reached--2 minutes or so. remove the buns from the oven and turn the oven off. Of course, you don't have to butter the bread-- use a little cooking spray, brush it with extra virgin olive oil, or don't do anything. Just toast the bread plain. I put the fat here instead of into the veggies because I can taste it better and it makes me feel like I'm indulging when really the fat content isn't much.
Place sliced tofu on buns, 5 or so slices per sandwich. top with onion and mushroom mixture. top with 2 to 3 tablespoons gorgonzola cheese and put back into the oven (no need to turn it back on) until cheese has melted and sandwiches are heated through. About 5 minutes. Enjoy immediately.
Couscous Salad
This is by far my favorite grain salad. Couscous is probably one of the easiest grains to cook, hands down. It's got a bright flavor that pairs well with Mediterranean dishes like falafel. To serve as a main course, add any protein you wish-- baked tofu, grilled chicken, albacore tuna, vegan Italian sausage, etc.
1 cup chopped walnuts
1 small red onion, finely chopped
1 cup couscous, prepared as directed
8 oz crumbled feta cheese, (reduced fat ok)
1/2 cup chopped sun-dried tomatoes
1/2 cup quartered artichoke hearts
1 Tbs. dried dill
Juice of 1 lemon
Salt and pepper to taste
Toss all ingredients together in large bowl. Refrigerate for 1 hour to let flavors combine.
1 cup chopped walnuts
1 small red onion, finely chopped
1 cup couscous, prepared as directed
8 oz crumbled feta cheese, (reduced fat ok)
1/2 cup chopped sun-dried tomatoes
1/2 cup quartered artichoke hearts
1 Tbs. dried dill
Juice of 1 lemon
Salt and pepper to taste
Toss all ingredients together in large bowl. Refrigerate for 1 hour to let flavors combine.
Hummus
I'll have to admit, it's taken me a while to get the hang of hummus. A little too much of this, or not enough of that gives a drastically different flavor to your dip. Here's my latest (and best, if I do say so myself) version to date.
1 can garbanzo beans, drained
3 tbs. tahini
3 tbs. extra virgin olive oil
Juice of 1 lemon
1 clove garlic
1 tbs. cumin
Salt and pepper
3 tbs. fresh parsley, chopped (optional)
Cold water
The trick is to not skimp on the mixing, and use cold water instead of reserving the liquid from the beans. This keeps the motor from heating up the dip as it processes.
Add all ingredients in food processor or mini food chopper and turn on for 1-minute adding cold water if the mixture gets too thick. Taste, adjust seasoning if necessary. Turn machine on and let run again, checking the temperature and consistency, adding more cold water if necessary. Allow to run at least 3 minutes total or until pureed smooth. It won't be perfectly smooth-- you'd need a commercial processor for that.
Using hummus on veggie sandwiches or as a dip with vegetables is a satisfying snack that is packed with protein and fiber without a lot of fat. My favorites veggies with my hummus are baby carrots, red bell peppers and English cucumbers.
1 can garbanzo beans, drained
3 tbs. tahini
3 tbs. extra virgin olive oil
Juice of 1 lemon
1 clove garlic
1 tbs. cumin
Salt and pepper
3 tbs. fresh parsley, chopped (optional)
Cold water
The trick is to not skimp on the mixing, and use cold water instead of reserving the liquid from the beans. This keeps the motor from heating up the dip as it processes.
Add all ingredients in food processor or mini food chopper and turn on for 1-minute adding cold water if the mixture gets too thick. Taste, adjust seasoning if necessary. Turn machine on and let run again, checking the temperature and consistency, adding more cold water if necessary. Allow to run at least 3 minutes total or until pureed smooth. It won't be perfectly smooth-- you'd need a commercial processor for that.
Using hummus on veggie sandwiches or as a dip with vegetables is a satisfying snack that is packed with protein and fiber without a lot of fat. My favorites veggies with my hummus are baby carrots, red bell peppers and English cucumbers.
Perfect Salsa
Alright people, get out those food processors. Use homegrown tomatoes for the absolute best salsa you've ever eaten.
8 small or medium tomatoes
1 white onion
1 Serrano pepper, seeded
1-cup cilantro
2 cloves garlic
Juice of one lime
1/2 tbs. salt (or more, to taste)
1 tsp. black pepper (to taste)
1/2 tsp. red pepper (to taste)
Quarter your onion, smash your garlic, juice your lime, and cut off a bunch of cilantro. Throw all this into the food processor with the salt and peppers. Pulse until mixed but not pureed. Quarter tomatoes, add to onion mix, pulse a couple of times until tomatoes are just mixed.
I add the tomatoes last because they need just a pulse or two before they are cut up and still chunky. If you add them first you risk over-blending your salsa. You can use red onion, or jalapeno pepper, but trust me. It's just not perfect salsa that way.
8 small or medium tomatoes
1 white onion
1 Serrano pepper, seeded
1-cup cilantro
2 cloves garlic
Juice of one lime
1/2 tbs. salt (or more, to taste)
1 tsp. black pepper (to taste)
1/2 tsp. red pepper (to taste)
Quarter your onion, smash your garlic, juice your lime, and cut off a bunch of cilantro. Throw all this into the food processor with the salt and peppers. Pulse until mixed but not pureed. Quarter tomatoes, add to onion mix, pulse a couple of times until tomatoes are just mixed.
I add the tomatoes last because they need just a pulse or two before they are cut up and still chunky. If you add them first you risk over-blending your salsa. You can use red onion, or jalapeno pepper, but trust me. It's just not perfect salsa that way.
Creamy Balsamic Vinaigrette
Okay, so essentially all vinagrettes start the same way: oil and vinegar. Which oils, which vinegars and what you add to it will drastically change the flavors and textures of your salad dressings.
1/2 cup Extra Virgin Olive Oil
3 Tbs Balsamic Vinegar
3 Tbs Vegannaise*
1 clove garlic, smashed
1 larege shallot
salt and pepper, to taste
warm water, (2 Tbs-1/2 cup)
In your mini food processor or blender, combine oil, vinegar, vegannaise, salt and pepper. After about 30 seconds, scrape sides and taste test. Adjust seasoning, add vinegar or water as necessary and blend again. Pulse for 10 seconds. Taste, adjust, and add the glarlic clove and shallot. pulse until combines but not pureed.
Enjoy your creamy balsamic vinaigrette on green salads with fruit and cheese, like apples and crumbled blue cheese, or pears and gorgonzola.
*Instead of Vegannaise, you can use tofu, mayonnaise, an egg, cream, yogurt or sour cream if you would like a dressing with dairy, or don't have any tofu.
1/2 cup Extra Virgin Olive Oil
3 Tbs Balsamic Vinegar
3 Tbs Vegannaise*
1 clove garlic, smashed
1 larege shallot
salt and pepper, to taste
warm water, (2 Tbs-1/2 cup)
In your mini food processor or blender, combine oil, vinegar, vegannaise, salt and pepper. After about 30 seconds, scrape sides and taste test. Adjust seasoning, add vinegar or water as necessary and blend again. Pulse for 10 seconds. Taste, adjust, and add the glarlic clove and shallot. pulse until combines but not pureed.
Enjoy your creamy balsamic vinaigrette on green salads with fruit and cheese, like apples and crumbled blue cheese, or pears and gorgonzola.
*Instead of Vegannaise, you can use tofu, mayonnaise, an egg, cream, yogurt or sour cream if you would like a dressing with dairy, or don't have any tofu.
Honey-Garlic Vinaigrette
I used to make chopped salads with every vegetable under the sun in them. This proved to be quite the inconvenience, since it doesn’t take a whole lot to deter someone from chopping up vegetables for what seems like an eternity. Nowadays, I like to have salad with minimal ingredients and pair them with a great dressing.
Salad dressing is another item that we buy prepackaged – filled with preservatives, fillers, colors and corn syrup.
Of course, not all store bought dressings are like this, just not the cheap ones. Making dressing at home is cheaper, it is better for you, and keeps you from getting bored with your salad.
Here’s one vinaigrette that I absolutely love.
Honey Garlic Vinaigrette
Makes about ¾ cup
½ cup extra virgin olive oil
3 tbs. balsamic vinegar
1-2 cloves garlic (2 if they’re small)
¼ cup warm water (optional)
Salt and pepper
Place all ingredients together in mini food processor or blender. Blend for 30 seconds and taste, adding more vinegar or some warm water if necessary.
I use this as a dressing for steamed green beans and also for a simple green salad—mixed baby greens, tomatoes, red onion and a little Parmesan cheese. Add croutons or slivered almonds for a bit of crunch.
Salad dressing is another item that we buy prepackaged – filled with preservatives, fillers, colors and corn syrup.
Of course, not all store bought dressings are like this, just not the cheap ones. Making dressing at home is cheaper, it is better for you, and keeps you from getting bored with your salad.
Here’s one vinaigrette that I absolutely love.
Honey Garlic Vinaigrette
Makes about ¾ cup
½ cup extra virgin olive oil
3 tbs. balsamic vinegar
1-2 cloves garlic (2 if they’re small)
¼ cup warm water (optional)
Salt and pepper
Place all ingredients together in mini food processor or blender. Blend for 30 seconds and taste, adding more vinegar or some warm water if necessary.
I use this as a dressing for steamed green beans and also for a simple green salad—mixed baby greens, tomatoes, red onion and a little Parmesan cheese. Add croutons or slivered almonds for a bit of crunch.
Vegannaise
What I like most about making my own food is that I am certain that what is going into it is good for me. I avoid preservatives, “natural and artificial flavors” food dyes, and ingredients passed off as food that more closely resemble plastic in chemical structure.
Mayonnaise is probably one of the easiest things to make that we purchase prepackaged. Basically, it’s eggs, oil, a little vinegar and some salt. You blend it forever and you’ve got yourself homemade mayo. Check out how many ingredients are in mayonnaise next time you go to the grocery store.
So I switched to Vegannaise one day. It is essentially the same as mayo, except tofu replaces the eggs as the main ingredient. A friend told me it was better for me, and that it even tasted better than mayo did anyway. She was right. Vegannaise is totally better, and costs four times what mayonnaise does.
My solution was to make it myself. For the price of tofu I’ve got a sandwich spread that tastes great, is lower in fat and cholesterol, and has no added preservatives, or colors.
Mix up the quantities as you please, more vinegar, more mustard, Dijon mustard instead, add black pepper, a little more oil, add fresh herbs, et cetera, et cetera. This can become the basis for any “aioli” you would like to make it into. Be creative! Have a blast! These ingredients here are my favorites of the moment.
Vegannaise
Makes about 1 cup
1 7 oz. package Extra Firm Tofu
3 tbs extra virgin olive oil (try grapeseed also)
1 tbs apple cider vinegar
1 tbs spicy brown mustard
salt to taste
¼ tsp. garlic powder (optional)
¼ tsp. lemon pepper (optional)
Drain tofu water and blot off excess with paper towel. Place all ingredients in a blender or mini food processor (less cleanup) and blend for 1 minute. Scrape sides down and blend again, 2-3 minutes. Adjust seasoning if necessary. Blend another 1-2 minutes. Skimping on blending time will certainly effect the texture of your vegannaise, so make sure and give it all the time it needs to become a rich, creamy sandwich spread.
I store mine in a mason jar, and generally it lasts 10 days, up to two weeks.
Mayonnaise is probably one of the easiest things to make that we purchase prepackaged. Basically, it’s eggs, oil, a little vinegar and some salt. You blend it forever and you’ve got yourself homemade mayo. Check out how many ingredients are in mayonnaise next time you go to the grocery store.
So I switched to Vegannaise one day. It is essentially the same as mayo, except tofu replaces the eggs as the main ingredient. A friend told me it was better for me, and that it even tasted better than mayo did anyway. She was right. Vegannaise is totally better, and costs four times what mayonnaise does.
My solution was to make it myself. For the price of tofu I’ve got a sandwich spread that tastes great, is lower in fat and cholesterol, and has no added preservatives, or colors.
Mix up the quantities as you please, more vinegar, more mustard, Dijon mustard instead, add black pepper, a little more oil, add fresh herbs, et cetera, et cetera. This can become the basis for any “aioli” you would like to make it into. Be creative! Have a blast! These ingredients here are my favorites of the moment.
Vegannaise
Makes about 1 cup
1 7 oz. package Extra Firm Tofu
3 tbs extra virgin olive oil (try grapeseed also)
1 tbs apple cider vinegar
1 tbs spicy brown mustard
salt to taste
¼ tsp. garlic powder (optional)
¼ tsp. lemon pepper (optional)
Drain tofu water and blot off excess with paper towel. Place all ingredients in a blender or mini food processor (less cleanup) and blend for 1 minute. Scrape sides down and blend again, 2-3 minutes. Adjust seasoning if necessary. Blend another 1-2 minutes. Skimping on blending time will certainly effect the texture of your vegannaise, so make sure and give it all the time it needs to become a rich, creamy sandwich spread.
I store mine in a mason jar, and generally it lasts 10 days, up to two weeks.
Beyond Rice and Pasta: Five Grains to Know and Love
It's easy to get into a brown rice and whole grain pasta rut. Here are some grains that are yummy and easy to make. I like to cook a ton of extra and dress it up differently each time I use it. I made a barley pilaf a while ago and today I think I'm going to add it to a soup. I can't wait!
1. Cous Cous: little, delicious and cooks in a flash. Comes in Whole Wheat and Regular varieties. Try it in my Cous Cous Salad recipe, as a hot side dish with butter and herbs, spices, or sauce.
2. Polenta: Made from corn meal, this is a versatile dish that can be eaten in a bowl, or sliced and pan-fried or baked. I cook it on the stove and then let set in a 9x9 baking dish, cut into squares and pan fry until crispy. Great with marinara sauce, veggies and parmesan cheese, or black beans, sauteed carrots, onions and bell peppers, geen chiles and jack cheese.
3. Barley: A wonderful addition to soups, or cooked like rice pilaf. Use vegetable stock instead of water for a rich flavor to go with its nutty texture.
4. Bulgur: Another great rice alternative that's light and fluffy.
5. Oats: Not just for oatmeal anymore, honey. Use in your bean and veggie burgers, griddlecakes and granola.
Of course, there are many other exciting grains available, but these are readily available in most supermarkets and more than affordable. Certainly different and more exciting than brown rice, these five grains should keep you busy for a while.
1. Cous Cous: little, delicious and cooks in a flash. Comes in Whole Wheat and Regular varieties. Try it in my Cous Cous Salad recipe, as a hot side dish with butter and herbs, spices, or sauce.
2. Polenta: Made from corn meal, this is a versatile dish that can be eaten in a bowl, or sliced and pan-fried or baked. I cook it on the stove and then let set in a 9x9 baking dish, cut into squares and pan fry until crispy. Great with marinara sauce, veggies and parmesan cheese, or black beans, sauteed carrots, onions and bell peppers, geen chiles and jack cheese.
3. Barley: A wonderful addition to soups, or cooked like rice pilaf. Use vegetable stock instead of water for a rich flavor to go with its nutty texture.
4. Bulgur: Another great rice alternative that's light and fluffy.
5. Oats: Not just for oatmeal anymore, honey. Use in your bean and veggie burgers, griddlecakes and granola.
Of course, there are many other exciting grains available, but these are readily available in most supermarkets and more than affordable. Certainly different and more exciting than brown rice, these five grains should keep you busy for a while.
5 Rice Bowls
Once again, not an exhaustive list, but hopefully enough for you to get thinking more creatively about rice and veggies in the kitchen.
1. Teriyaki-- Brown (or white) rice, stir-fry veggies and teriyaki sauce. I know, it's almost not worth putting up here, but I've got to. Add tofu if you like
2. Yellow Curry-- If you don't have a curry sauce, you can add some curry powder (start with a 1/2 tbs) to 1/4 cup of sour cream, get it warm and mix it up. Eat with stir-fry veggies, or potatoes, carrots, green bell peppers and onion. For added protein, try this one with lentils.
3. Mexican-- Add 1/2 tsp chili powder, 1/2 tsp black pepper and a pinch of salt and red pepper to your rice. Add black beans, corn, cheddar cheese, sliced avocado, tomato, white onion, cilantro and sour cream.
4. Orange Ginger--you can find a marinade in the bbq sauce, meat marinade aisle. Add honey to it, to taste. About a tablespoon for every 1/4 cup marinade. Stir-fry veggies and tofu to top it off, some sesame seeds, if you have them.
5. Southwestern-- Do the same to the rice as you would for the Mexican rice bowl, but instead add grilled onions and green and red bell peppers, Monterey Jack cheese, salsa verde and sour cream.
1. Teriyaki-- Brown (or white) rice, stir-fry veggies and teriyaki sauce. I know, it's almost not worth putting up here, but I've got to. Add tofu if you like
2. Yellow Curry-- If you don't have a curry sauce, you can add some curry powder (start with a 1/2 tbs) to 1/4 cup of sour cream, get it warm and mix it up. Eat with stir-fry veggies, or potatoes, carrots, green bell peppers and onion. For added protein, try this one with lentils.
3. Mexican-- Add 1/2 tsp chili powder, 1/2 tsp black pepper and a pinch of salt and red pepper to your rice. Add black beans, corn, cheddar cheese, sliced avocado, tomato, white onion, cilantro and sour cream.
4. Orange Ginger--you can find a marinade in the bbq sauce, meat marinade aisle. Add honey to it, to taste. About a tablespoon for every 1/4 cup marinade. Stir-fry veggies and tofu to top it off, some sesame seeds, if you have them.
5. Southwestern-- Do the same to the rice as you would for the Mexican rice bowl, but instead add grilled onions and green and red bell peppers, Monterey Jack cheese, salsa verde and sour cream.
Seven Essentials in Cookware
Seven things that are absolute essentials in every healthy kitchen. Let's assume that you've already got your measuring cups and spoons, mixing bowls, pots and pans, a colander, whisk, a cheese grater and other normal kitchenware that you can get in a basic set anywhere. These are seven essentials that will improve your skills in the kitchen and make it easier for your healthy culinary masterpieces to land on the table in about thirty minutes.
1. Well-Seasoned 12" Cast Iron Skillet
Keep it right on your stove top-- you'll use it at least twice a day. It's as heavy as it can be but it will last a lifetime and it adds iron to your diet-- great if you tend to be slightly anemic.
2. Metal Spatula
If you've been using non-stick pans coated with chemicals like Teflon, you've probably been using silicone spatulas. At least, I hope you haven't been scraping those harsh chemicals into your food...Anyway, now that you have thrown out your non-stick skillets you can dig up that old metal spatula again.
3. Chef's Knife
These babies are huge and it may seem like overkill for a few veggies, but it will increase your chopping speed and minimize your cleanup duty-- one knife does it all.
4. Knife Sharpener
They won't stay sharp forever and believe it or not, you are more likely to cut yourself badly with a dull knife than with a sharp one.
5. Large Cutting Board
Something that will last a long time, such as bamboo or teak. Be sure to treat it with mineral oil to avoid cracks and to keep it looking beautiful for years to come.
6. Mini Food Chopper/Processor or Blender
Especially great for creating sauces, dressings and dips for two to four people. Cleanup is much easier than dragging out a 12 cup food processor.
7. Oven Thermometer
Good Cook makes a thermometer that is cheap and pretty accurate. You can find one at almost any grocery store carrying the Good Cook brand. These are especially essential if you live in an apartment and have no idea how accurate your oven is. I had one that was off by 75 degrees! This is more than enough to ruin a batch of cookies or burn banana bread.
I wanted to add a few other tools that aren't necessarily essentials, but are certainly nice to have.
8. Rice Cooker
Such a no-brainer, I don't know why it took me so long to get one.
9. A Hand Mixer
If you've ever attempted to beat egg whites until they form stiff peaks without one, you know what I'm talking about.
10. Mandolin Slicer
I didn't believe in their raw power at first, but these are awesome for the thinnest slices imaginable. Not good for much else.
11. A 10 or 12 Cup Food Processor
Make larger portions of your favorite sauces and dips, make creamy soups, bread dough, shred an entire head of lettuce or grate a block of cheese in minutes. If you've got the money, make the investment-- if your mother bought one years ago and never uses it, steal it from her.
12. A Good Cookbook
I recommend Mark Bittman's How to Cook Everything or How to Cook Everything Vegetarian He's great at not only giving you tips on how to cook, but also how to make the recipes belong to you.
These are just a few things that will help you start making your dining room table a healthier place. Healthy food that is actually fulfilling and satisfying is not far.
1. Well-Seasoned 12" Cast Iron Skillet
Keep it right on your stove top-- you'll use it at least twice a day. It's as heavy as it can be but it will last a lifetime and it adds iron to your diet-- great if you tend to be slightly anemic.
2. Metal Spatula
If you've been using non-stick pans coated with chemicals like Teflon, you've probably been using silicone spatulas. At least, I hope you haven't been scraping those harsh chemicals into your food...Anyway, now that you have thrown out your non-stick skillets you can dig up that old metal spatula again.
3. Chef's Knife
These babies are huge and it may seem like overkill for a few veggies, but it will increase your chopping speed and minimize your cleanup duty-- one knife does it all.
4. Knife Sharpener
They won't stay sharp forever and believe it or not, you are more likely to cut yourself badly with a dull knife than with a sharp one.
5. Large Cutting Board
Something that will last a long time, such as bamboo or teak. Be sure to treat it with mineral oil to avoid cracks and to keep it looking beautiful for years to come.
6. Mini Food Chopper/Processor or Blender
Especially great for creating sauces, dressings and dips for two to four people. Cleanup is much easier than dragging out a 12 cup food processor.
7. Oven Thermometer
Good Cook makes a thermometer that is cheap and pretty accurate. You can find one at almost any grocery store carrying the Good Cook brand. These are especially essential if you live in an apartment and have no idea how accurate your oven is. I had one that was off by 75 degrees! This is more than enough to ruin a batch of cookies or burn banana bread.
I wanted to add a few other tools that aren't necessarily essentials, but are certainly nice to have.
8. Rice Cooker
Such a no-brainer, I don't know why it took me so long to get one.
9. A Hand Mixer
If you've ever attempted to beat egg whites until they form stiff peaks without one, you know what I'm talking about.
10. Mandolin Slicer
I didn't believe in their raw power at first, but these are awesome for the thinnest slices imaginable. Not good for much else.
11. A 10 or 12 Cup Food Processor
Make larger portions of your favorite sauces and dips, make creamy soups, bread dough, shred an entire head of lettuce or grate a block of cheese in minutes. If you've got the money, make the investment-- if your mother bought one years ago and never uses it, steal it from her.
12. A Good Cookbook
I recommend Mark Bittman's How to Cook Everything or How to Cook Everything Vegetarian He's great at not only giving you tips on how to cook, but also how to make the recipes belong to you.
These are just a few things that will help you start making your dining room table a healthier place. Healthy food that is actually fulfilling and satisfying is not far.
10 Staples in a Vegetarian Diet
This is by no means an exhaustive list, but just some key items that you want to be sure and have in your kitchen around the clock.
They are not ranked in order.
1. Tortillas-- White, wheat, spinach, sun-dried tomato, corn, multi-grain, whatever. Tortillas are versatile, cheap, and delicious. Try hummus, tomatoes, red onion, lettuce and cucumbers in a whole wheat tortilla. Add feta cheese if you like. Bean tacos are great in soft corn tortillas. If you can find ones that are "like hand-made" or even hand made, buy them. They are infinitely better than the rest.
2. Extra-firm tofu-- Great for vegannaise, great for frying and adding to rice dishes or curry. Buy the ones in vacuum sealed packs and you don't have to worry about using it quickly. Silken tofu is great to have around as an egg substitute in recipes.
3. Extra Virgin Olive Oil (EVOO)-- Especially if you like to make your own salad dressings. Bear in mind, EVOO is an oil for drizzling and LOW HEAT. Sauteed veggies are great in EVOO, but don't let it burn and smoke.
4. Brown Rice-- Of course you can get a lot of versatility out of rice. Check out my article "5 Rice Bowls." If it's been sitting in the refridgerator a little too long for a rice bowl, use the leftovers in a great vegetarian soup.
5. Apples/Pears-- They are a great snack in general. Add it to a salad with the creamy balsalmic vinaigrette and some blue cheese crumbles. For dessert, sautee them with butter, cinnamon and brown sugar and serve with vanilla ice cream.
6. Salsa-- especially if you like your food spicy. Eat with chips, on Mexican -style salads, in a rice bowl, on tacos, in a wrap, add to eggs or tofu for breakfast, the possibilities are endless.
7. Hummus-- it's great with tortillas, pita, or flatbread. Use it as a sandwich spread and add tomatoes, onion, sprouts, cucumbers, feta and kalamata olives. Eat it with carrots or red bell peppers as a snack or appetizer.
8. Citrus-- limes, lemons and oranges are great for jazzing up steamed veggies and for making salsas, salad dressings, hummus and margaritas (haha). Try some freshly squeezed orange juice on your green beans sauteed with sliced garlic and EVOO.
9. Eggs and cheese-- If you eat them. I don't think I need to really go into much detail about the fabulousness of eggs and cheese beyond saying that their deliciousness is impossible for me to give up.
10. Oatmeal-- Healthy, filling and vesatile. As a porridge alone you can add a million different ingredients to change up the flavor. If you have leftover oatmeal, you can transform it to griddle cakes with a little flour, baking powder milk and egg. Also, it is a terrific binder for bean burgers.
They are not ranked in order.
1. Tortillas-- White, wheat, spinach, sun-dried tomato, corn, multi-grain, whatever. Tortillas are versatile, cheap, and delicious. Try hummus, tomatoes, red onion, lettuce and cucumbers in a whole wheat tortilla. Add feta cheese if you like. Bean tacos are great in soft corn tortillas. If you can find ones that are "like hand-made" or even hand made, buy them. They are infinitely better than the rest.
2. Extra-firm tofu-- Great for vegannaise, great for frying and adding to rice dishes or curry. Buy the ones in vacuum sealed packs and you don't have to worry about using it quickly. Silken tofu is great to have around as an egg substitute in recipes.
3. Extra Virgin Olive Oil (EVOO)-- Especially if you like to make your own salad dressings. Bear in mind, EVOO is an oil for drizzling and LOW HEAT. Sauteed veggies are great in EVOO, but don't let it burn and smoke.
4. Brown Rice-- Of course you can get a lot of versatility out of rice. Check out my article "5 Rice Bowls." If it's been sitting in the refridgerator a little too long for a rice bowl, use the leftovers in a great vegetarian soup.
5. Apples/Pears-- They are a great snack in general. Add it to a salad with the creamy balsalmic vinaigrette and some blue cheese crumbles. For dessert, sautee them with butter, cinnamon and brown sugar and serve with vanilla ice cream.
6. Salsa-- especially if you like your food spicy. Eat with chips, on Mexican -style salads, in a rice bowl, on tacos, in a wrap, add to eggs or tofu for breakfast, the possibilities are endless.
7. Hummus-- it's great with tortillas, pita, or flatbread. Use it as a sandwich spread and add tomatoes, onion, sprouts, cucumbers, feta and kalamata olives. Eat it with carrots or red bell peppers as a snack or appetizer.
8. Citrus-- limes, lemons and oranges are great for jazzing up steamed veggies and for making salsas, salad dressings, hummus and margaritas (haha). Try some freshly squeezed orange juice on your green beans sauteed with sliced garlic and EVOO.
9. Eggs and cheese-- If you eat them. I don't think I need to really go into much detail about the fabulousness of eggs and cheese beyond saying that their deliciousness is impossible for me to give up.
10. Oatmeal-- Healthy, filling and vesatile. As a porridge alone you can add a million different ingredients to change up the flavor. If you have leftover oatmeal, you can transform it to griddle cakes with a little flour, baking powder milk and egg. Also, it is a terrific binder for bean burgers.
10 Protein Sources for the New Vegetarian
Getting protein in a vegetarian diet is easy. Soy is a complete protein; most other vegetarian protein sources are incomplete. Fortunately you do not have to worry about trying to combine in a strict sense. Eating a variety of healthy foods daily all you need to do. Here are some great protein sources for the vegetarian that is staring at a dinner plate full of side dishes.
1. Tempeh (TEM-PAY): A nutty, dense soy protein source. My favorite use of tempeh is to break it up in a skillet and pan fry it with a taco seasoning mix and put it in tacos, burritos, taco salads, etc.
2. Beans and Rice: Beans and rice together create a complete protein. Of course, you don't have to eat them in the same meal in order to get the complete protein. A black bean burger on a whole-wheat bun with a side salad is a perfectly well rounded lunch. For dinner, brown rice pilaf and hearty sautéed vegetables like eggplant, red bell peppers, onion, mushrooms and zucchini. Add toasted sunflower seeds or walnuts
3. Eggs and Dairy: If you are an ovo-lacto vegetarian then eggs, cheese, yogurt and milk are good sources of protein. Careful, they can also be high sources of fat, choose low-fat or fat-free varieties.
4. Frozen Meatless Products: When I first became a vegetarian, I stuck my nose up at meatless burgers and fake chicken. And frankly, I didn't want to eat things that tasted like meat right away. But, "Chik'n" patties as they are commonly called, totally taste better than chicken patties. Also, many of the frozen "veggie" burgers aren't even making an attempt at tasting like meat. They are veggie patties that taste like veggies, grains and a little cheese. Frozen vegetarian foods like these are quick, easy and a good source of lean protein.
5. Falafel: Made mostly of garbanzo beans, falafel is delicious Mediterranean fare that can't be beat.
6. Tofu: So versatile it can't be beat. Add some protein to a veggie sandwich by using vegannaise instead of mayo. Fry it in cubes and throw it in a stir-fry or curry dish. Blend it up in a smoothie for breakfast. Slice up some baked tofu and have it on crackers or pita. Some people like it done like scrambled eggs. I prefer eggs, but do what you like.
7. Edamame: The soybean. Buy them fresh or frozen, in pods or not. A little zap in the microwave and a little sea salt and you have yourself a wonderful, protein rich snack.
8. Nuts and seeds: Like dairy, nuts are a good source of protein but also high in fat, so use sparingly. Add to salads, rice dishes, baked potatoes or have a handful as a snack.
9. Hummus: Let's hear it for beans! Once again, the amazing garbanzo makes an appearance. I like it with carrots, red bell pepper or English cucumbers. Another great high-protein snack.
10. Whole grains: Whole-wheat cous cous, polenta, barley, oatmeal, whole-wheat pasta, quinoa, bulgur, brown rice-- good sources of proteins, throw in a rice cooker and forget about them. Add them to soups, stuff them in bell peppers and bake them. Use whole grains when making your own veggie patties or bean burgers. There are many ways that whole grains can find their way into your diet without being a side dish. Experiment with grain bowls-- a grain, a couple veggies, a sauce and/or cheese. Nuts and/or herbs as a garnish on top. For example, try polenta with mushrooms, olives and zucchini with marinara sauce and mozzarella cheese.
As a new vegetarian you will really start to flex your creative muscles in the kitchen. Be prepared to eat smaller, more frequent meals or have lots of snacks on hand. Variety will not only provide you with the nutrition you need, it will keep you from getting bored with your diet and make your experience as a vegetarian much more enjoyable!
1. Tempeh (TEM-PAY): A nutty, dense soy protein source. My favorite use of tempeh is to break it up in a skillet and pan fry it with a taco seasoning mix and put it in tacos, burritos, taco salads, etc.
2. Beans and Rice: Beans and rice together create a complete protein. Of course, you don't have to eat them in the same meal in order to get the complete protein. A black bean burger on a whole-wheat bun with a side salad is a perfectly well rounded lunch. For dinner, brown rice pilaf and hearty sautéed vegetables like eggplant, red bell peppers, onion, mushrooms and zucchini. Add toasted sunflower seeds or walnuts
3. Eggs and Dairy: If you are an ovo-lacto vegetarian then eggs, cheese, yogurt and milk are good sources of protein. Careful, they can also be high sources of fat, choose low-fat or fat-free varieties.
4. Frozen Meatless Products: When I first became a vegetarian, I stuck my nose up at meatless burgers and fake chicken. And frankly, I didn't want to eat things that tasted like meat right away. But, "Chik'n" patties as they are commonly called, totally taste better than chicken patties. Also, many of the frozen "veggie" burgers aren't even making an attempt at tasting like meat. They are veggie patties that taste like veggies, grains and a little cheese. Frozen vegetarian foods like these are quick, easy and a good source of lean protein.
5. Falafel: Made mostly of garbanzo beans, falafel is delicious Mediterranean fare that can't be beat.
6. Tofu: So versatile it can't be beat. Add some protein to a veggie sandwich by using vegannaise instead of mayo. Fry it in cubes and throw it in a stir-fry or curry dish. Blend it up in a smoothie for breakfast. Slice up some baked tofu and have it on crackers or pita. Some people like it done like scrambled eggs. I prefer eggs, but do what you like.
7. Edamame: The soybean. Buy them fresh or frozen, in pods or not. A little zap in the microwave and a little sea salt and you have yourself a wonderful, protein rich snack.
8. Nuts and seeds: Like dairy, nuts are a good source of protein but also high in fat, so use sparingly. Add to salads, rice dishes, baked potatoes or have a handful as a snack.
9. Hummus: Let's hear it for beans! Once again, the amazing garbanzo makes an appearance. I like it with carrots, red bell pepper or English cucumbers. Another great high-protein snack.
10. Whole grains: Whole-wheat cous cous, polenta, barley, oatmeal, whole-wheat pasta, quinoa, bulgur, brown rice-- good sources of proteins, throw in a rice cooker and forget about them. Add them to soups, stuff them in bell peppers and bake them. Use whole grains when making your own veggie patties or bean burgers. There are many ways that whole grains can find their way into your diet without being a side dish. Experiment with grain bowls-- a grain, a couple veggies, a sauce and/or cheese. Nuts and/or herbs as a garnish on top. For example, try polenta with mushrooms, olives and zucchini with marinara sauce and mozzarella cheese.
As a new vegetarian you will really start to flex your creative muscles in the kitchen. Be prepared to eat smaller, more frequent meals or have lots of snacks on hand. Variety will not only provide you with the nutrition you need, it will keep you from getting bored with your diet and make your experience as a vegetarian much more enjoyable!
Top Five Obstacles for the New Vegetarian
Everyone struggles with some aspect of changing your diet. People don’t like change, even if it’s for the better. Here are some things that you may expect when making the transition and how to adjust.
1. Gas. What your body no longer needs, it gets rid of. You have enzymes that break down meat. When you stop eating meat and start eating a vegetarian diet you will most definitely have some gastro-intestinal issues. It’s not debilitating, but be aware. Transition slowly, cutting out beef, then pork, then chicken, then fish over maybe a 6-month period. If you’re ready to jump right in, I suggest some Bean-o and some Tums.
2. Being hungry all the time. Not literally ALL the time, but certainly more often than when you were eating meat. Meat takes a long time to digest-- vegetable proteins do not. Shoot for high-fiber foods to help keep you satiated and have a snack or two with some protein and carbohydrates: Peanut butter and jelly sandwich, hummus and veggies, cheese and crackers, trail mix, yogurt, etc. You will find that it is much easier to get your protein in smaller portions throughout the day than it is to try and “replace” the chicken breast that used to fill ½ your plate.
3. It’s expensive. Veggies are expensive and they don’t keep forever. You can’t throw an eggplant in the freezer and expect it to keep like you can with a pound of ground beef. I get so unbelievably upset when I have to throw away produce. It’s a complete waste of money. I’ve learned that I have to go to the store and pick up one or two “main dish” vegetables (eggplant, squash, artichokes, portabella mushrooms, etc.) and cook them before I go buy more. I understand that I am finicky and change my mind often. Meal planning for an entire week is not my thing. I can do two, three days tops. If you’ve got it in you to cook those veggies then more power to you. I just go to the grocery store a lot more than I used to.
4. It’s a lot of work. I am totally used to it by now and I’ve got some pretty good chopping, slicing and dicing skills. When you first start though, meals are much more labor intensive than they used to be and you’ve got to make the time for it if you want to be a healthy vegetarian. Rice-a Roni and Mac and Cheese are not going to cut it. Get a good chef’s knife a sharpener, and big cutting board. It will get a lot of use. You an always chop extra and put it in some Tupperware for later. If say, you are making a salad and you’ve got tomatoes, red onion, yellow bell pepper and artichoke hearts, chop the extra and put them all in one container for tomorrow. That way, all you have to do for lunch is add lettuce and dressing. Start a compost pile if you can and don’t have one already—you can grow your own veggies and save some money!
5. You miss meat. It’s a fact—bacon still smells delicious. I was doing laundry in my apartment building and one of my neighbors made bacon for breakfast. I’ve been a vegetarian for eight years now and it still smells great. And there is no good substitute for bacon. Bacos are not made form meat if you really want some bacon flavor, but I don’t recommend eating food that color. If you are really struggling with this I recommend having some. Many of you will find that it is not as good as you may remember. Bacon is so salty the thought of eating it makes me thirsty. Chicken is commonly overcooked and too dry. Who really knows what’s actually in sausage, hot dogs, and lunchmeat? Ick. But, if you’ve been struggling with a certain craving then just eat some meat. See what you think. Really taste it, and think about it. You may even have to have it a couple of times before you are really ready to give it up. Take your time. You don’t have to be a perfect vegetarian. It’s your choice. You do whatever you want.
Don’t forget the reasons why you are choosing to stop eating meat. YOure reasons may even change the longer you are vegetarian. I began my quest because of the treatment of animals in the meat and dairy industries. Now I do it mainly for health reasons, and secondly for living a non-violent life. Thirdly I do it for land use and energy conversion. I believe that large corporate ranches and dairy farms are a waste of space and money. They are major sources of pollution. The food it takes to feed a cow could be used to feed a hungry human. More than likely, two or three hungry humans. I love animals but I do this because I am a humanist. We all do what we can, but let’s not expect to be perfect. So the best advice I can give to the new vegetarian: don’t beat yourself up over it. The vegetarian police are not going to arrest you.
1. Gas. What your body no longer needs, it gets rid of. You have enzymes that break down meat. When you stop eating meat and start eating a vegetarian diet you will most definitely have some gastro-intestinal issues. It’s not debilitating, but be aware. Transition slowly, cutting out beef, then pork, then chicken, then fish over maybe a 6-month period. If you’re ready to jump right in, I suggest some Bean-o and some Tums.
2. Being hungry all the time. Not literally ALL the time, but certainly more often than when you were eating meat. Meat takes a long time to digest-- vegetable proteins do not. Shoot for high-fiber foods to help keep you satiated and have a snack or two with some protein and carbohydrates: Peanut butter and jelly sandwich, hummus and veggies, cheese and crackers, trail mix, yogurt, etc. You will find that it is much easier to get your protein in smaller portions throughout the day than it is to try and “replace” the chicken breast that used to fill ½ your plate.
3. It’s expensive. Veggies are expensive and they don’t keep forever. You can’t throw an eggplant in the freezer and expect it to keep like you can with a pound of ground beef. I get so unbelievably upset when I have to throw away produce. It’s a complete waste of money. I’ve learned that I have to go to the store and pick up one or two “main dish” vegetables (eggplant, squash, artichokes, portabella mushrooms, etc.) and cook them before I go buy more. I understand that I am finicky and change my mind often. Meal planning for an entire week is not my thing. I can do two, three days tops. If you’ve got it in you to cook those veggies then more power to you. I just go to the grocery store a lot more than I used to.
4. It’s a lot of work. I am totally used to it by now and I’ve got some pretty good chopping, slicing and dicing skills. When you first start though, meals are much more labor intensive than they used to be and you’ve got to make the time for it if you want to be a healthy vegetarian. Rice-a Roni and Mac and Cheese are not going to cut it. Get a good chef’s knife a sharpener, and big cutting board. It will get a lot of use. You an always chop extra and put it in some Tupperware for later. If say, you are making a salad and you’ve got tomatoes, red onion, yellow bell pepper and artichoke hearts, chop the extra and put them all in one container for tomorrow. That way, all you have to do for lunch is add lettuce and dressing. Start a compost pile if you can and don’t have one already—you can grow your own veggies and save some money!
5. You miss meat. It’s a fact—bacon still smells delicious. I was doing laundry in my apartment building and one of my neighbors made bacon for breakfast. I’ve been a vegetarian for eight years now and it still smells great. And there is no good substitute for bacon. Bacos are not made form meat if you really want some bacon flavor, but I don’t recommend eating food that color. If you are really struggling with this I recommend having some. Many of you will find that it is not as good as you may remember. Bacon is so salty the thought of eating it makes me thirsty. Chicken is commonly overcooked and too dry. Who really knows what’s actually in sausage, hot dogs, and lunchmeat? Ick. But, if you’ve been struggling with a certain craving then just eat some meat. See what you think. Really taste it, and think about it. You may even have to have it a couple of times before you are really ready to give it up. Take your time. You don’t have to be a perfect vegetarian. It’s your choice. You do whatever you want.
Don’t forget the reasons why you are choosing to stop eating meat. YOure reasons may even change the longer you are vegetarian. I began my quest because of the treatment of animals in the meat and dairy industries. Now I do it mainly for health reasons, and secondly for living a non-violent life. Thirdly I do it for land use and energy conversion. I believe that large corporate ranches and dairy farms are a waste of space and money. They are major sources of pollution. The food it takes to feed a cow could be used to feed a hungry human. More than likely, two or three hungry humans. I love animals but I do this because I am a humanist. We all do what we can, but let’s not expect to be perfect. So the best advice I can give to the new vegetarian: don’t beat yourself up over it. The vegetarian police are not going to arrest you.
If I can do it, anyone can.
Look. Everyone who chooses to become a vegetarian does so for their a multitude of reasons. Why they stay that way is a whole other can of worms. I know that my reasons for not eating meat have changed over time, and there is no doubt in my mind that they will continue to change. One key reason is constant for me: during times in which I have decided that I would re-enter the "meat-eating" world I found my nutritional intake declined, the variety of vegetables I ate declined, the variety of foods in general declined, I ate more fat, less fiber, and felt more tired and sluggish.
I'm not trying to say that there is anything "wrong" with eating meat, or anything righteous about being a vegetarian, it just works for me and what I'm trying to accomplish in my diet.
Regardless of my reasons, I am lazy. Just like anyone else, I want my life to be easy. If I had found it difficult to be a vegetarian, I can honestly say that I don't know if I would be one today. SO much for conviction...
Anyway, I'd like to make it easy for you to integrate more vegetables, various grains and fabulous fruits into your lifestyle and your diet. Plus, if I don't keep a blog of my recipes I will absolutely lose them forever and never remember how to make "that one thing" that I made "that one time."
Stay tuned for some great recipes.
-the lazy vegetarian
I'm not trying to say that there is anything "wrong" with eating meat, or anything righteous about being a vegetarian, it just works for me and what I'm trying to accomplish in my diet.
Regardless of my reasons, I am lazy. Just like anyone else, I want my life to be easy. If I had found it difficult to be a vegetarian, I can honestly say that I don't know if I would be one today. SO much for conviction...
Anyway, I'd like to make it easy for you to integrate more vegetables, various grains and fabulous fruits into your lifestyle and your diet. Plus, if I don't keep a blog of my recipes I will absolutely lose them forever and never remember how to make "that one thing" that I made "that one time."
Stay tuned for some great recipes.
-the lazy vegetarian
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