Eating less meat and more grains, beans, fruits and vegetables means you’ll be consuming fewer calories and less saturated fat. People who eat less meat are healthier, less prone to cancer, especially colorectal cancer, and suffer from fewer heart problems. Another benefit is that you’ll save money. Meat costs more per pound than most foods and it can be challenging to serve healthy meals on a budget.
Committing to a 100% vegetarian diet isn’t necessary to achieve the health benefits that vegetarians enjoy. There aren’t specific guidelines to exactly how much meat to cut out to achieve these benefits, but cutting back even slightly is a positive change. A national health campaign known as “Meatless Monday” promotes cutting out meat one day each week, but you could try meatless lunches during the week for the same effect. Going meatless once a week may reduce your risk of chronic preventable diseases and it can also help reduce your carbon footprint and save precious resources like freshwater and fossil fuel.
How to make veggies taste good:
Go big when it comes to seasoning your veggie-friendly food. Fresh herbs are great but try something besides rosemary and thyme. Hearty roasted root vegetables are the perfect blank canvas for experiments using dried spices. A blend made with shallot, onion and garlic, adds lots of flavor to vegetables. Like things hot? Try Aleppo pepper, a spicy-sweet pepper. Don’t be shy with the sauces, either. Harissa is a spicy and aromatic chile paste that’s a widely used staple in North African and Middle Eastern cooking. Harissa added to yogurt brings the heat and then the yogurt calms it down. This sauce is delicious drizzled over roasted carrots. Or, use a herb-packed vinaigrette made from parsley, tahini, lemon and garlic. Choosing in-season produce at the peak of ripeness ensures that the color will be rich the taste will be fresh and flavorful.
Dinner One: Lentil Chili and Corn Muffins with Cheddar Cheese
- 1 medium yellow onion, chopped
- 1 large red bell pepper, chopped
- 1 tablespoon olive oil
- 8 cups low-sodium vegetable broth
- 5 cloves garlic, finely chopped
- 4 teaspoons chili powder
- 1 (16-ounce) package brown lentils (about 2 1/4 cups lentils)
- 2 (15-ounce) cans diced tomatoes
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped fresh parsley
Heat oil in a large pot over medium-high heat. When hot, add onion and bell pepper; cook, stirring frequently, until vegetables begin to brown, about 6 minutes.
Stir in garlic and chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and broth.
Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender.
Uncover and cook 10 minutes longer. Stir in parsley, salt and pepper and serve.
Corn Muffins with Cheddar Cheese
- 1 1/4 cup all-purpose flour
- 3/4 cups yellow cornmeal
- 2 tablespoons sugar
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon salt
- 1/2 teaspoon cayenne pepper
- 1 cup buttermilk
- 1 large egg
- 6 tablespoons unsalted butter, melted
- 1 1/2 cups grated aged cheddar cheese, divided
- 1 cup fresh corn kernels
Preheat the oven to 425 degrees F. Butter 12 standard muffin cups or use cupcake liners.
Combine cornmeal, flour, sugar, baking powder, baking soda, salt and cayenne pepper in a bowl.
Whisk together buttermilk, egg and butter in a separate bowl.
Add buttermilk mixture to the cornmeal mixture and stir just until combined. Gently fold in 1 cup of cheese and the corn kernels.
Divide batter evenly among the muffin cups. Sprinkle tops with the remaining 1/2 cup cheese.
Bake 15 to 17 minutes, until golden and a wooden pick inserted into the center comes out clean. Remove muffins from the tins and cool at least 5 minutes before serving.
Dinner Two: Penne Pasta with Eggplant Sauce and Garden Salad
Penne Pasta with Eggplant Sauce
- 1 medium to large eggplant, trimmed and diced (about 4 cups)
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 4 ounces sliced mushrooms
- One 28 – ounce can Italian-style tomatoes, undrained
- One 6 – ounce can Italian tomato paste
- 1/4 cup dry red wine or beef or vegetable broth
- 1/4 cup water
- 2 cloves garlic, minced
- 1 teaspoon dried oregano, crushed
- 1/2 cup pitted kalamata olives, sliced
- 2 tablespoons snipped fresh parsley
- ½ teaspoon salt, plus extra for seasoning
- 1 teaspoon dried red chili flakes
- 4 cups hot cooked penne pasta (about 8 oz. uncooked)
- 1/2 cup grated Parmesan cheese
- 2 tablespoons pine nuts, toasted
- 1/2 cup packed basil leaves, roughly chopped
Peel eggplant and cut eggplant into 1-inch cubes.
Heat the oil a 12-inch skillet over medium-high heat until shimmering. Add the eggplant and a generous pinch of salt and allow to cook, shaking and tossing occasionally, until the eggplant is brown and softened, about 10 minutes. Transfer to a bowl with a slotted spoon, cover with foil, and set aside.
Add the onions and mushrooms. Cook, stirring frequently, until the onions are softened, about 3 minutes. Stir in the garlic, oregano, salt and red chili flakes.
Add the tomatoes and tomato paste and bring to a simmer. Once the tomatoes have softened, gently break them apart with a potato masher. Then add the wine and water and bring to a gentle simmer. Cook until the sauce has thickened, about 30 minutes.
Add the cooked pasta, parsley and eggplant, cover, and heat over medium until hot. Stir in basil and olives, season to taste with salt and pepper and garnish with pignoli and Parmesan cheese.
- 1 cup torn romaine lettuce
- 1 cup fresh spinach leaves
- 3/4 cup torn curly endive
- 3/4 cup baby arugula
- 1 small red, green and/or yellow bell peppers, cut into thin strips
- 1/2 red onion, thinly sliced
- 1/2 cup red or yellow grape, pear or cherry tomatoes, halved
- 1 small carrot or half of a large carrot, thinly shaved
- 1 ounce cheddar cheese, finely shredded (1/4 cup)
- 1/4 to 1/3 cup Homemade Salad Dressing (recipe below)
In a large bowl, combine romaine, spinach, curly endive, arugula, bell pepper strips, red onion, and cherry tomatoes. Top with carrot and cheddar cheese. Toss with the dressing and serve.
Homemade Salad Dressing
- 1/4 cup low-sodium vegetable broth
- 3 tablespoons vinegar
- 1 tablespoon honey
- 1 teaspoon paprika
- 1 clove garlic, minced
- 1 teaspoon Worcestershire sauce
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon salt
- 1/3 cup olive oil
In a blender, combine broth, vinegar, honey, paprika, garlic, Worcestershire sauce, black pepper and salt.
With the blender running, slowly add the olive oil through the hole in the lid and continue blending until mixture is emulsified.
Cover and chill for up to 1 week. Makes about 3/4 cup.
Dinner Three: Oven Baked Asparagus and Pepper Frittata; Sautéed Garlic Spinach and Braised Baby Potatoes
Oven Baked Asparagus and Pepper Frittata
- 1 lb asparagus, trimmed
- Salt to taste
- 1 red bell pepper, julienned
- 1/2 cup onion, chopped
- 2 tablespoons olive oil
- 8 eggs, beaten
- 2 tablespoons Italian parsley, chopped
- 1/4 tsp salt
- 1/4 tsp freshly ground pepper
- 4 oz feta cheese, crumbled (about 1 cup)
- 1 tablespoon butter, softened
Preheat the oven to 350 degrees F.
Cut asparagus at an angle into two-inch pieces and blanch in boiling hot water to cover about two minutes. Drain and set aside.
Heat olive oil in an ovenproof skillet with a cover. Add bell peppers and cook until soft, but not browned, about 7 minutes. Stir in onion and asparagus pieces; sauté for 1 minute. With a slotted spoon remove the vegetables to a large mixing bowl.
Whisk chopped parsley, salt and pepper with the beaten eggs. Stir in cheese and mix with the sautéed vegetables in the mixing bowl.
Coat the inside of the skillet with the softened butter. Pour the egg mixture into pan. Bake, covered, until the eggs are just firm, about 35 minutes. Remove cover; bake until top is lightly browned, about 10 minutes.
Divide into six wedges and serve.
Sautéed Garlic Spinach
- 1/2 cup extra-virgin olive oil
- 5 garlic cloves, thickly sliced lengthwise
- 1 teaspoon crushed red chili pepper flakes
- Kosher salt
- Thick strips of zest from 1 lemon
- 2 pounds spinach, cleaned, thick stems discarded
- Freshly ground pepper
In a small saucepan, stir together the olive oil, garlic, chili pepper and 1 teaspoon of salt. Stir in the lemon zest. Bring the oil to a gentle simmer over low heat and cook until the garlic begins to brown slightly, about 15 minutes. Remove from the heat and let the oil infuse for 1 hour. Remove the lemon zest with tongs and discard.
In a large skillet a large heat the infused oil and add some of the spinach and cook over moderately high heat until wilted. Add the remaining spinach until it is all wilted..Season with additional salt, if needed and serve.
Braised Baby Potatoes
- 16 small red or new potatoes, halved
- 2 cups low-sodium chicken stock
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon lemon zest
- 2 tablespoons chopped fresh basil leaves
Place the potatoes, chicken stock, olive oil, salt and black pepper in a medium saucepan. Bring to a boil over medium-high heat. Reduce the heat and simmer until the potatoes are tender, about 20 to 25 minutes.
Drain the potatoes and place in a serving bowl. (I save this broth for soup or cooking other vegetables at a later time.)
Add the lemon zest and basil. Toss well and serve
Dinner Four: Mediterranean Salad with Hummus and Pita
- One 15-ounce can of no salt added chickpeas, drained, 1 tablespoon of the liquid reserved
- 1 small garlic clove, smashed
- 1 tablespoon fresh lemon juice
- 1/4 cup tahini (sesame seed paste)
- 2 tablespoons extra-virgin olive oil plus extra for top
- Pinch of sweet smoked paprika
- 1/2 teaspoon Kosher salt
- Chopped parsley for garnish
In a food processor, combine the chickpeas with the liquid, garlic, lemon juice and tahini and puree to a chunky paste. Scrape down the side of the bowl. Add 2 tablespoons of olive oil and the paprika and puree until smooth. Season the hummus with salt and drizzle the top with olive oil and sprinkle with parsley. Serve with Pita bread.
- 1/2 cup bulgur (not quick-cooking)
- 1/4 of a medium head green cabbage, cut into 1”-thick wedges, then very thinly sliced crosswise (about 2 cups)
- 1/2 sweet onion (such as Vidalia), finely chopped
- 2 cups assorted small tomatoes, halved, quartered if large
- 3/4 cup coarsely chopped fresh mint
- 3/4 cup finely chopped flat leafed parsley
- 6 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon Aleppo pepper or 1/4 teaspoon crushed red chili pepper flakes
- Kosher salt
Place bulgur in a large bowl and add 3/4 cups boiling water. Let soak until softened and water is absorbed, 40–45 minutes.
Mix bulgur, cabbage, onion, tomatoes, mint, oil, lemon juice and Aleppo pepper in a large bowl to combine; season to taste with salt.
Do Ahead: The salad (without oil and lemon juice) can be made 4 hours ahead. Toss with oil and lemon juice just before serving.