Meatless meals a perfect way to get healthier

As January churns slowly toward February, some people’s resolve to eat healthier meals is lagging.

One easy way to get back into the swing is to try meatless meals, either occasionally or perhaps just Meatless Mondays.

Still others go full bore and choose a vegan lifestyle, eliminating not just meat but also all animal products from their lives.

To get involved in a vegetarian or vegan lifestyle, plan to cook most of your own meals, especially in the beginning. Remember that planning meals entirely around vegetables is a foreign concept for most people, and one that requires planning and research.

Make sure your pantry is stocked with plenty of beans and whole grains, hearty leafy foods like kale, spinach, and collards, and vegetarian-friendly sauces. And avoid most convenience foods.

Going vegan is the perfect excuse to load up on all kinds of vegetables that are unfamiliar. Be willing to experiment. Vegetarians and vegans often find their diet has become much more diverse.

Remember to eat a balanced diet, and find alternative forms of protein for good health.

And if you find yourself craving a particular food, look for a meatless version. For example, someone who loves Parmesan cheese but has gone vegan may want to try  placing 1/4 cup nutritional yeast, 1 cup of raw, unsalted almonds and 1 teaspoon salt in a food processor and process until powdery. Store the mixture in an air-tight jar in the refrigerator for as long as two weeks.

A vegetarian or vegan lifestyle isn’t for everyone, but no matter what you decide, enjoy the food you eat.

Following are vegetarian and vegan recipes from loveandlemons.com.

 

Butternut Squash Soup

2 tablespoons extra-virgin olive oil

1 large yellow onion, chopped

1/2 teaspoon sea salt

1 3-pound butternut squash, peeled, seeded and cubed

3 garlic cloves, chopped

1 tablespoon chopped fresh sage

1/2 tablespoon minced fresh rosemary

1 teaspoon grated fresh ginger

3 to 4 cups vegetable broth

Freshly ground black pepper

For serving

Chopped parsley

Toasted pepitas

Crusty bread

Heat oil in a large pot over medium heat. Add onion, salt and several grinds of fresh pepper and sauté five to eight minutes, until soft. Add squash and cook eight to 10  minutes, stirring occasionally, until it begins to soften.

Add garlic, sage, rosemary and ginger. Stir and cook 30 seconds to one minute, until fragrant, then add three cups broth. Bring to a boil, cover and reduce heat to a simmer. Cook 20 to 30 minutes, until squash is tender.

Let cool slightly, then pour soup into a blender, working in batches if necessary, and blend until smooth. If soup is too thick, add as much as one cup more broth and blend.

Season to taste and serve with parsley, pepitas and crusty bread.

 

 

Baked Feta

2 tablespoons extra-virgin olive oil, plus more for drizzling

1 teaspoon cumin seeds

1 bunch lacinato kale, stems removed and torn into bite-sized pieces

2 cups tomato or marinara sauce

1-1/2 cups cooked chickpeas, drained and rinsed

1 tablespoon fresh lemon juice, plus wedges for serving

1 12-ounce block of feta, cut into 1/2-inch planks

Freshly ground black pepper

Pinch of red pepper flakes

Warm pita or baguette, for serving

Heat a 10 or 12-inch oven-safe skillet over medium heat and add oil. Add cumin seeds and let them sizzle gently for a minute or two. Add kale in batches, letting each handful shrink and wilt before adding the next.

Add tomato sauce, chickpeas, lemon juice, and 1/2 cup water. Stir and let it come to a simmer.

Nestle feta slices into the sauce and sprinkle with freshly ground black pepper. Bake in a 350-degree oven about 15 minutes, until feta has softened. Drizzle with olive oil and a pinch of red pepper flakes and serve with warm pita and lemon wedges.

 

 

Mushroom Risotto

4 tablespoons extra-virgin olive oil

1-1/2 pounds mixed mushrooms, chopped

3/4 teaspoon sea salt, plus more to taste

Freshly ground black pepper

1 medium yellow onion, chopped

2 garlic cloves, finely chopped

1 tablespoon fresh thyme leaves

1-1/2 cups uncooked arborio rice, rinsed

2/3 cup dry white wine

5 cups warmed vegetable broth

1/2 cup grated pecorino or Parmesan cheese, plus more for serving

Chopped fresh parsley, for garnish

Heat two tablespoons olive oil in a Dutch oven or large, deep skillet over medium heat. Add mushrooms, 1/2 teaspoon salt and several grinds of pepper and toss to coat. Cook eight minutes, stirring only occasionally, until soft and browned. Remove from pan and set aside. Work in batches if necessary.

Wipe out pan and return it to the heat. Add remaining olive oil, onion, and remaining sea salt. Cook five to eight minutes, stirring occasionally, until softened. Stir in garlic, thyme and rice. Cook one minute, then add wine. Stir and cook one to three minutes, until the wine cooks down.

Add broth, 3/4 cup at a time, stirring constantly and allowing broth to be absorbed before adding more. With the final addition of broth, stir two-thirds of the sautéed mushrooms into the risotto. Cook until the risotto is creamy and the rice has a slight al dente bite. Stir in cheese and season to taste.

Top with remaining sautéed mushrooms, garnish with parsley and serve with more grated cheese, if desired.

To make this recipe vegan, skip the cheese and top the risotto with sprinkles of vegan Parmesan.

 

 

Stuffed Shells

18 to 20 jumbo pasta shells

Extra-virgin olive oil

5 ounces spinach

2 cups ricotta cheese

1/4 cup grated pecorino cheese, plus more for sprinkling

2 garlic cloves, grated

1 teaspoon oregano

1 teaspoon lemon zest

1/4 teaspoon red pepper flakes

3/4 teaspoon sea salt, plus more for the pasta water

Freshly ground black pepper

2 cups marinara sauce, plus more for serving

Chopped parsley, for serving

Place spinach in a steamer basket and set over a pot with one inch of water. Bring water to a simmer, cover, and let steam one minute, until spinach is wilted. Transfer to a strainer, squeeze out the excess water and chop the spinach.

In a large pot of salted boiling water, cook pasta shells for 10 minutes, until al dente. Drain and drizzle with a little olive oil.

In a medium bowl, combine spinach with the ricotta, pecorino, garlic, oregano, lemon zest, red pepper flakes, salt and several grinds of pepper.

Spread marinara in the bottom of a 9-by-13-inch baking dish. Stuff each shell with filling and place in the dish. Cover with foil and bake in a 425-degree oven for 20 minutes. Serve with more marinara on the side.

 

 

Vegan Meatballs

16 ounces mixed cremini and shiitake mushrooms, stemmed and sliced

1 cup walnuts

1/2 cup coarsely chopped yellow onion

2 garlic cloves, grated

1/2 teaspoon sea salt, plus more for sprinkling

1/2 teaspoon freshly ground black pepper, plus more for sprinkling

1/2 teaspoon fennel seeds, toasted

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/4 teaspoon ground sage

1-1/2 cups cooked black beans, drained and rinsed

1/4 cup whole rolled oats

1 tablespoon extra-virgin olive oil, plus more for drizzling

1 tablespoon tomato paste

1 tablespoon ground flaxseed

1 tablespoon tamari

1 tablespoon balsamic vinegar

¾ cup panko bread crumbs

Avocado oil

Marinara sauce, for serving

Place mushrooms on a parchment-lined baking sheet, drizzle with olive oil, sprinkle with salt and pepper and toss to coat. Spread evenly on the baking sheet and roast in a 425-degree oven for 20 minutes, until slightly shriveled around the edges.

Place walnuts, onion, garlic, salt, pepper, fennel seed, cumin, paprika and sage in a food processor. Pulse until coarsely ground, then add roasted mushrooms, black beans, oats, olive oil, tomato paste, flaxseed, tamari and balsamic vinegar. Pulse until mixture is well-combined but still has a few larger bean and mushroom chunks.

Transfer mixture to a large bowl and fold in panko. Use a two-tablespoon cookie scoop to portion the mixture, then use your hands to roll it into balls.

Heat a large cast-iron skillet over medium-high heat and coat the bottom with avocado oil. Add vegan meatballs and cook about five minutes, rotating the balls until browned all around.

Transfer skillet to the oven and bake 20 minutes, until the meatballs are firm and lightly crisp around the edges.

Serve with marinara

 

 

Avocado Sweet Potato Tacos

1 medium sweet potato, cubed

Extra-virgin olive oil

1/2 teaspoon chili powder

4 to 6 tortillas

1 cup black beans, cooked, drained and rinsed

Lime slices

Sea salt

Freshly ground black pepper

For avocado yogurt sauce:

1/2 cup whole milk Greek yogurt

1 small avocado

1/2 garlic clove

Juice of 1 lime

Sea salt

Fresh black pepper

Optional toppings:

1 small avocado, diced

2 scallions, diced

Crumbled feta or Cotija cheese

Pickled onions

Microgreens or fresh cilantro

Toss sweet potatoes with olive oil, chili powder, salt and pepper and spread on a parchment-lined baking sheet. Roast in a 400-degree oven for 20 minutes, until golden brown.

In a small food processor, combine yogurt, avocado, garlic, lime juice and a few generous pinches of salt and pepper. Pulse until smooth. Taste and adjust seasonings. Chill until ready to use.

Assemble tacos with a scoop of the sauce, roasted sweet potatoes, black beans and desired toppings. Season with salt, pepper and squeezes of lime.

Vegan option: Make cashew cream  by blending 1/2 cup raw, unsalted cashews that have been soaked for at least one hour with 1/2 cup water until creamy and substitute for yogurt. Also, omit the cheese.

 

 

Pasta Primavera

10 ounces penne pasta

2 tablespoons extra-virgin olive oil, plus more for drizzling

4 garlic cloves, sliced

1 yellow squash, sliced into thin half moons

1 zucchini, sliced into thin half moons

1 bunch asparagus, chopped into 1-inch pieces

1 cup cherry tomatoes, halved

1 cup thinly sliced red onion

1 teaspoon sea salt

1/2 cup frozen peas, thawed

3/4 cup grated pecorino cheese

3 tablespoons fresh lemon juice

Red pepper flakes

1 cup fresh basil leaves, plus more for garnish

1/4 cup fresh tarragon, optional

Freshly ground black pepper

Bring a large pot of salted water to a boil. Prepare the pasta according to the package instructions, cooking until al dente. Drain and toss with a drizzle of olive oil.

Heat oil in a large, deep skillet over medium heat. Add garlic, squash, zucchini, asparagus, tomatoes, onion, salt and several grinds of pepper and sauté three to four minutes, until vegetables are tender.

Add pasta, peas, cheese, lemon juice and a pinch of red pepper flakes and toss to combine. Stir in the basil and tarragon, if using.

Season to taste, garnish with more basil and serve.

 

 

Best Vegetarian Lasagna

Extra-virgin olive oil

8 ounces cremini mushrooms, stemmed and quartered

1 red bell pepper, stemmed, seeded and cut into 1-inch pieces

1 medium zucchini, cut into 1/2-inch pieces

1/2 medium yellow onion, cut into 1/2-inch pieces

Sea salt

Freshly ground black pepper

15 lasagna noodles

24 ounces marinara sauce,

3 cups fresh spinach

2 cups grated low-moisture, part-skim mozzarella cheese

1/2 cup grated pecorino cheese

Fresh basil leaves or chopped fresh parsley, for garnish

For ricotta filling:

24 ounces whole milk ricotta cheese

3 garlic cloves, grated

2 teaspoons lemon zest

1 teaspoon sea salt

Freshly ground black pepper

Place mushrooms, red pepper, zucchini, and onion on a parchment-lined baking sheet. Drizzle with olive oil, sprinkle with salt and pepper and toss to coat. Spread evenly on the baking sheet and roast in a 425-degree oven for 20 to 25 minutes, until tender and browned around the edges. Reduce the oven temperature to 400 degrees.

Bring a large pot of salted water to a boil and prepare lasagna noodles according to the package instructions, cooking until al dente. Drain and toss with a drizzle of olive oil.

In a large bowl, stir together ricotta, garlic, lemon zest, salt and several grinds of pepper.

Spread 1 cup of the marinara sauce at the bottom of an oiled 13-by-9-inch baking dish. Top with a layer of noodles, followed by half the ricotta mixture. Spread ricotta in an even layer, then arrange half the spinach evenly on top. Top with half the vegetables and dot with 2/3 cup marinara sauce.

Repeat with another layer of noodles, followed by the remaining ricotta, spinach, vegetables  and another 2/3 cup sauce. Top with the remaining noodles.

Spread the remaining marinara over the pasta, then evenly sprinkle with the mozzarella and pecorino cheeses. Bake 30 minutes, until the cheese is browned and bubbling. Let stand for 20 minutes before garnishing with fresh basil or parsley, slicing and serving.

If using no-boil noodles, cover the lasagna and bake for 40 to 50 minutes, until the noodles are tender, then uncover and bake until the cheese is browned and bubbling.

  For vegan lasagna, replace ricotta mixture with vegan ricotta. Skip the cheese on top of the lasagna. Bake in a 400-degree oven for 30 to 50 minutes, covered, until the pasta is tender and the lasagna is heated through.

 

 

Vegan Ricotta Cheese

14 ounces extra-firm tofu, drained

3 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

2 tablespoons nutritional yeast

1 tablespoon lemon zest

2 garlic cloves

1 teaspoon sea salt

1/2 teaspoon dried oregano

1/4 teaspoon red pepper flakes

In a food processor, place tofu, lemon juice, olive oil, nutritional yeast, lemon zest, garlic, salt, oregano and red pepper flakes and pulse until creamy.