Plant-based eating patterns, such as veganism and vegetarianism, are constantly littered with misconceptions and false ideologies. Stigmas are attached to these diet plans, and in turn, people miss out on the benefits of plant-based eating. Contrary to such popular belief, well-planned plant-based meal plans can be delicious for you and exceptionally nourishing for your body. Adhering to a plant-based diet greatly aids in the prevention and treatment of many chronic illnesses, such as cancer, diabetes, and cardiovascular disease. Vegetarian diets promote bone health due to their abundant supply of potassium, magnesium, and vitamins K & C. When indulging in a plant-based diet, not only are you taking care of yourself, but you are also taking care of the planet! One plant-based meal can save the same amount of carbon emissions it takes to drive a car cross country. Even the tiniest choices we make have an overwhelming impact on our planet!
Here are a few simple starter dishes for anyone curious to start or currently transitioning to plant-based eating! First, we are diving in with…
Italian Tempeh
Ingredients:
1 8 oz package Tempeh, cubed
2 T. Olive oil, divided
1 T. Soy sauce
1 c. Yellow onion
½ tsp Kosher salt
1 ½ T. Garlic sliced (4 cloves)
3 T. Sun dried tomatoes, chopped
Red pepper
⅛ tsp Ground black pepper
¼ tsp red pepper flakes
2 T. White wine vinegar
1 14.5 oz can of Cannellini Beans
⅓ c. Basil
1 T. Lemon juice
Directions:
- Preheat oven to 350 degrees.
- Line a baking sheet with parchment paper.
- In a bowl, combine tempeh, olive oil, and soy sauce, gently toss together.
- Place tempeh on the baking sheet.
- Cook the tempeh for 15-20 minutes.
- Add onion to a large saute pan with 2T olive oil, saute to translucent but not browned.
- Add garlic and saute until fragrant.
- Add sundried tomatoes, red pepper, and or asparagus.
9. Saute until al dente or desired doneness.
10. Add white wine or balsamic vinegar and deglaze the pan to get any browned bits from the bottom.
11. Add beans and cook until heated through about ten minutes
12. Stir in basil and lemon juice.
13. Add tempeh and serve.
Makes 4 servings
Nutritional Information: Calories 343; Fat 14.1g; sat fat 2.8g; carbohydrate 36.3g; fiber 7.5g; sugar 8g; protein 18.3g
Spicy Quinoa Cups
Ingredients:
2 T. Lime juice
1 T. Red wine vinegar
1 small Garlic clove, crushed
¼ c. Olive oil
¼ tsp Sea salt
¼ Fresh ground pepper
1 ½ c. cooked Red Quinoa
1 ½ c. Black beans
3 T. Fresh cilantro
½ Cucumber
1 Jalapeno
1 Mango
1 Avocado
8-10 Radishes
Directions:
- Whisk together lime juice, red wine vinegar, and crushed garlic. Drizzle in the olive oil and Dijon mustard.; season with salt and fresh cracked pepper.
- In a medium bowl, combine quinoa, black beans, and cilantro.
- Add 2 Tablespoons of the vinaigrette and mix well.
- Combine cucumber, jalapeno, mango, and radishes in another medium bowl. Drizzle with 2 Tablespoons vinaigrette and mix well. Add in cubed avocado and toss gently.
- Lay out the cabbage or lettuce leaves on a sheet pan. Divide the quinoa mixture onto the cabbage leaves.
- Top with a large spoonful of mango-avocado mixture.
7. Finish with a splash of vinaigrette.
8. Serve immediately
This dish can be served in the lettuce or cabbage leaves for portioning and can also be layered in a 9X13 dish.
Nutrition Information: Calories 236; Fat 11.6; Sat fat 1.5; carbohydrates 28.7; fiber 7.7g; sugar 4.8g; protein 6.9g
Vegan Bolognese
Ingredients:
7 oz Tempeh
1 T Olive oil
½ Yellow onion
3 Garlic cloves, minced
½ Red hot pepper, deseeded and finely chopped
1 c. Tomato sauce
2 T. Basil
1 tsp Fresh oregano
8 oz Spaghetti
Nutritional yeast (garnish)
Salt and ground black pepper to taste
Directions:
- Using your fingers break the tempeh into crumbles or grind it with a grinder. Heat olive oil in a large skillet or frying pan over medium-high heat.
- Add chopped onion and sauté for one or two minutes, then add the tempeh crumbles. Let them slightly brown for around 5 minutes, stirring occasionally.
- Add minced garlic and red pepper.
- Add tomato sauce, basil, and oregano, and let cook for 10 minutes or until the liquid is mostly absorbed.
- Season with salt and freshly ground pepper to taste.
- Meanwhile, cook spaghetti according to the directions on the package.
- Serve with nutritional yeast or vegan parmesan.
Nutritional Information: Calories 343; fat 14g; carbohydrate 36g; fiber 7.5g; protein 18.3g
Spicy Peanut Tofu Bowls
Ingredients:
Bowls:
2 8 oz blocks of extra firm tofu
1-2 T. cornstarch
2 T. olive oil
1 tsp salt
2 c. broccoli, washed and cut into florets
2 c. red bell peppers, cut into strips
2 c. cooked brown rice
Peanut Sauce
4 T Peanut butter or PB 2 powder
3 T. water
⅓ c. soy sauce
2 T. sesame oil
2 T. rice vinegar
2 T. chili paste*
1 T. honey
1 tsp fresh ginger, peeled
1 clove fresh garlic, minced
¼ c. water
Directions:
- Using a tofu press or paper towels, press liquid out of the tofu.
- Cut tofu into cubes and toss with the cornstarch until coated.
3. Line a baking sheet with parchment paper and arrange tofu evenly in one layer.
4. Toss the broccoli, and red pepper with olive oil and sprinke with kosher salt, arrange on a baking sheet lined with parchment, and bake both in a preheated oven at 400 degrees; convection if that is available to you, for 25 minutes or until browned and slightly crisp. Turn halfway through.
5. While the tofu and vegetables are roasting, pulse together the peanut sauce ingredients in a blender or food processor. Add extra water to achieve the desired consistency.
6. Serve tofu and broccoli with rice and a good drizzle of peanut sauce.
Nutritional Information: Calories 317; fat 15g; carbohydrate 33g; fiber 5.3g; protein 14g
Plant-based eating does not have to be bland or boring; rather exciting, and full of flavor. Take a stab at one of these recipes for starters. The benefits and possibilities of plant-based eating are worth exploring! Here’s to staying on the path to wellness!
Stay Well!
Laura
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