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
Lentil Chili
Serves 8
Ingredients
- 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
Directions
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
Ingredients
- 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
Directions
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
4-6 servings
Ingredients
- 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
Directions
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.
Garden Salad
4 servings
Ingredients
- 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)
Directions
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
Ingredients
- 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
Directions
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
6 servings
Ingredients
- 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
Directions
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
Serves 4
Ingredients
- 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
Directions
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
Serves 4
Ingredients
- 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
Directions
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
Easy Hummus
Ingredients
- 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
Directions
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.
Mediterranean Salad
Ingredients
4 servings
- 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
Directions
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.
If you are trying to eat less meat, substituting pasta dishes made with vegetables are not only healthy but quite satisfying. Vegetables that are especially good in pasta are frozen or canned artichoke hearts, mushrooms, broccoli/broccoli rabe, cauliflower, zucchini, peas and fresh tomatoes.
Spaghetti with Cauliflower and Capers
6 servings
Ingredients
- 4 tablespoons olive oil
- 1/2 cup bread crumbs made from Italian bread with crusts removed
- 3 cloves garlic, minced
- 1/2 cup grated Parmesan cheese
- 1 teaspoon finely shredded lemon peel
- 1/2 cup chopped onion (1 medium)
- 1/2 teaspoon salt
- 1 teaspoon snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
- 1 1/2 pound head cauliflower, cut into 1-inch florets (5 to 6 cups)
- 3 cups reduced-sodium chicken broth
- 2 tablespoons capers, rinsed and drained
- 1/3 cup lemon juice
- 1/4 teaspoon ground black pepper
- 1 pound dried spaghetti
- Snipped fresh thyme or fresh thyme sprigs (optional)
Directions
Bring a 5- to 6-quart pot of salted water to boiling.
In a large skillet heat 2 tablespoons of the oil over medium-low heat. Add bread crumbs to the hot oil; cook about 3 minutes or until crumbs are crisp and golden brown, stirring frequently (reduce heat and stir constantly if bread crumbs are becoming too dark). Stir in 1 clove of the minced garlic; cook and stir until garlic is fragrant. Transfer mixture to a small bowl. Stir in 1/4 cup of the Parmesan cheese and the lemon peel; set aside.
In the same large skillet heat the remaining 2 tablespoons oil over medium-high heat. Add onion and salt; cook about 3 minutes or until onion is tender, stirring occasionally. Stir in the 1 teaspoon thyme and the remaining 2 cloves minced garlic; cook and stir for 30 seconds.
Add cauliflower, broth and capers; cover and cook about 10 minutes or until cauliflower is tender. Stir in lemon juice and pepper.
Meanwhile, in the large pot cook spaghetti according to package directions, except cook for 2 minutes less than the time given on the package.
Drain spaghetti. Return to the pot and add the cauliflower mixture to spaghetti. Cook about 5 minutes more or until spaghetti is al dente.
Divide spaghetti mixture among six shallow serving bowls. Sprinkle with the bread crumb mixture and the remaining 1/4 cup Parmesan cheese. If desired, garnish with additional snipped fresh thyme or thyme sprigs.
Baked Rigatoni with Spinach and Cheese
4 servings
Ingredients
- 1 pound rigatoni
- 3 tablespoons olive oil
- 1 10-ounce package frozen spinach, thawed
- 2 cups (about 1 pound) ricotta
- 5 tablespoons grated Parmesan
- 1/2 teaspoon grated nutmeg
- 3/4 teaspoon salt
- 1/4 teaspoon fresh-ground black pepper
- 6 ounces fontina, grated (about 1 1/2 cups)
Directions
Heat the oven to 450°F. Oil a 9-by-13-inch baking dish.
In a large pot of boiling, salted water, cook the rigatoni until almost done, about 12 minutes. Drain. Put the pasta in the prepared baking dish and toss with 1 tablespoon of the oil.
Meanwhile, squeeze as much of the water as possible from the spinach. Put the spinach in a food processor and puree with the ricotta, 3 tablespoons of the Parmesan, the nutmeg, salt and pepper. Stir in half of the fontina cheese.
Stir the spinach mixture into the pasta. Top with the remaining fontina and Parmesan cheeses. Drizzle the remaining 2 tablespoons oil over the top. Bake the pasta until the top is golden brown, 15 to 20 minutes.
Creamy Fettuccine with Spring Vegetables
4 servings
Ingredients
- 8 ounces dried fettuccine
- 1/2 cup sun-dried tomatoes, chopped
- 4 tablespoons butter
- 1 tablespoon olive oil
- 4 ounces fresh asparagus spears, trimmed
- 4 ounces fresh Brussels sprouts, trimmed and quartered (you can leave these out if you are not a fan)
- 1 ½ cups fresh broccoli florets
- 8 fresh mushrooms, sliced
- 2 tablespoons all-purpose flour
- 1 ¼ cups milk, plus extra if needed
- 1/2 cup finely shredded Parmesan cheese, plus extra for garnish
- 2 teaspoons finely shredded lemon peel
Directions
Cook pasta according to package directions. Drain and return to the saucepan. Stir in sun-dried tomatoes; keep warm.
Meanwhile, in a large skillet heat 1 tablespoon of the butter and the olive oil over medium heat. Add asparagus, Brussels sprouts, if using, broccoli and mushrooms. Cook over medium heat for 8 minutes or until vegetables are tender. Remove vegetables from the skillet; set aside.
In same skillet, melt remaining butter over medium heat. Stir in flour. Cook and stir 1 minute. Stir in milk. Cook and stir until thickened and bubbly. Stir in Parmesan cheese. Gently stir in pasta and vegetables. Stir in additional milk, if the sauce needs thinning. Sprinkle with lemon peel and additional shredded Parmesan cheese. Serve.
Baked Ziti with Pesto
4 servings
Ingredients
- 1/2 pound ziti
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups canned crushed tomatoes in thick puree
- 1/4 teaspoon salt
- 1 bay leaf
- 1/2 teaspoon fresh-ground black pepper
- 1 cup ricotta cheese
- 1 1/2 cups grated mozzarella cheese
- 1/3 cup grated Parmesan cheese
- 1/4 cup store-bought or homemade pesto
Directions
Heat the oven to 350°F. Oil an 8-by-8-inch square or oval baking dish.
In a large pot of boiling, salted water, cook the pasta for 7 minutes. It will be partially cooked. Drain.
In a medium saucepan, heat 1 tablespoons of the oil over moderately low heat. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic and cook, stirring, for 30 seconds. Add the tomatoes, salt and bay leaf. Bring to a simmer over moderate heat and cook until very thick, about 10 minutes. Stir in 1/4 teaspoon of the pepper. Remove the bay leaf.
In a small bowl, combine the ricotta, 1 cup of the mozzarella, about half the Parmesan, the pesto and the remaining 1/4 teaspoon pepper.
Put half of the cooked pasta into the prepared baking dish and top with about a third of the tomato sauce. Spread the ricotta mixture on the sauce in an even layer. Cover with the remaining pasta and then the remaining sauce. Top with the remaining 1/2 cup mozzarella and the remaining Parmesan cheese. Drizzle with the remaining 1 tablespoon oil. Bake until bubbling, about 30 minutes. Let sit 10 minutes before serving.
Linguine with Sweet Bell Peppers
4 servings
Ingredients
- 2 tablespoons extra-virgin olive oil, plus more for drizzling
- 1 small red onion, finely chopped
- 5 garlic cloves, finely chopped
- 1 pound red, green, yellow, orange bell peppers, sliced thin
- Kosher salt
- Pepper
- 1 pound linguine
- 1 cup cherry tomatoes, diced
- 1/4 cup chopped fresh basil
Directions
In a large skillet, heat the 2 tablespoons of olive oil. Add the onion, garlic and bell peppers, season with salt and pepper and cook over moderate heat, stirring occasionally, until the peppers are tender, about 10 minutes.
Meanwhile, in a pot of salted boiling water, cook the pasta until al dente. Drain, reserving 1 cup of pasta water.
Add the cooked linguine, pasta water, tomatoes and basil to the skillet and toss over moderate heat for 1 minute; then serve.
