Meatless Monday: Ways To Eat Less Meat

One Step At a Time...

You Can Go Meatless

For All Three Meals

Meat, dairy and high-fat ingredients are often used to add texture and flavor to recipes. Problem is, you might also be adding artery-clogging saturated fat and cholesterol. But eating a plant-based meal doesn’t mean a tasteless one — make these ingredient swaps to create flavorful, filling meals with less (or no) meat and dairy.

Instead of: Beef

Try: Mushrooms

Mushrooms have a firm texture a ton of rich flavor, so they’re a perfect substitute for meat. Use  finely chopped porcini mushrooms for a meat-free bolognese sauce, add sliced mushrooms to chili or stew or use Portabello mushroom as a hamburger substitute.

Instead of: Chicken

Try: Tofu

Firm tofu absorbs whatever flavor you add to the dish and maintains a meat-like texture when cooked in a stir-fry, stew, chili and pasta dishes. Here are 5 ways to use this versatile soy product:

• Roast

Fried tofu is crunchy and delicious, but high-calorie. Roasting can give you the same results without all that fat. The trick is to remove the excess water by draining it well on a paper towel before cooking. Use roasted tofu in sandwiches, salads, soups or Asian-inspired noodle dishes.

• Stir-Fry

Add sliced, cubed or even crumbled extra-firm tofu to stir fry. Use the same paper towel trick from above to help the tofu absorb more flavor.

• Whip

Silken tofu is smooth and creamy –- a totally different tofu experience than the firm varieties. 

• Blend

Silken tofu also makes a mean smoothie. This recipe calls for milk — replace it with soy, almond or rice milk if you don’t drink dairy.

• Grill

Why not toss some tofu steaks on the grill at your next cookout? Serve up grilled pieces topped with pesto or salsa or on toasted rolls with your favorite burger toppings.

Instead of: Cream Sauce

Try: Homemade Plant-Based Sauces and Chunteys

Creamy sauces are a delicious once-in-awhile treat, but choosing more healthful ones for everyday meals will save you a boatload of calories and fat! Try making your own tomato, miso or barbecue sauce. Or, top your main course with a homemade fruit or veggie chutney.

Instead of: Bacon

Try: Smoky Condiments

Bacon isn’t the only way to add smoky flavor to your favorite dishes... try smoked paprika, smoked salt or chipotle peppers (smoked jalapenos.) They’ll add a ton of flavor, but only a few calories!

Instead of: Prosciutto

Try: Toasted Nuts

Instead of topping salads and cooked veggies with prosciutto, creamy dressings or other animal-based ingredients, try a handful of toasted nuts. They add a yummy crunch and a punch of protein to dishes.

Instead of: Milk or Cream

Try: Coconut Milk, Soy Milk or Almond Milk

Fat adds flavor, texture and mouth feel in soups and sauces, but there are many plant-based options to choose from. Try coconut, soy or almond milk in place of dairy milk in soups and sauces. If you’re looking to save calories, opt for the lighter versions.

Instead of: Butter

Try: Nut Oils or Flavored Oils

Butter contains artery clogging saturated fats. Instead, choose from a variety of unsaturated nut oils like peanut, almond or walnut or flavored olive oils like garlic-infused oil.

Instead of: Heavy Cream

Try: Peanut Butter

Besides serving as the star ingredient in a PB&J sandwich, peanut butter can be used in cooking to add texture and creaminess. Dana’s secret ingredient in stir-fry is a spoonful of natural peanut butter and she adds a spoonful of almond butter to seafood soup.

Instead of: Chicken Stock

Try: Vegetable Stock or Juice

Fortify store-bought vegetable stock with spice blends and aromatics that will compliment your dish (Think ginger, garlic and a chile for Asian dishes, or onions, thyme, parsley stems and white wine for a French dish.) Or, make your own. You can also substitute flavorful juices for stock in recipes, like in this Carrot-Ginger Soup.

Instead of: Cheese-Covered Vegetables

Try: Roasted or Braised Vegetables

To add flavor to vegetables without tons of cheese or butter, switch up the cooking technique. Roasting caramelizes vegetables and helps bring out their natural sweetness, while braising hearty vegetables like fennel creates flavor when cooked along with low-calorie stocks and herbs.

Healthy Meatless Recipe:

Crustless Zucchini, Corn and Tomato Quiche with Feta

(Adapted from Cinnamon Spice & Everything Nice)

Zucchini, zucchini is everywhere these summer days! A crustless quiche packed with your favorite summer vegetables and salty bites of feta cheese surrounded by a rich, eggy custard.

This is a refrigerator cleaner! When you find yourself with an overwhelming amount of fresh vegetables threatening to go bad then throw together this quiche! It’s versatile enough that you can use what you have on hand. Most substitutions will work.

Bursting with zucchini, yellow squash, shallots, garlic, red peppers, corn off the cob, tomatoes and three types of herbs this is what happens when a garden collides with a quiche!

Ingredients:

• 2 cups zucchini, cut in 1/3-inch thick cubes
• 2 cups yellow squash, cut in 1/3-inch thick cubes
• coarse salt
• 1 tablespoon olive oil
• 1 cup shallots, thinly sliced
• 1/3 cup red bell peppers, thinly sliced in short strips
• 3 cloves garlic, minced
• fresh cracked black pepper
• 1 cup fresh organic corn off the cob
• 2/3 cup roma tomatoes, diced, seeds and ribs removed
• 1 heaping tablespoon fresh parsley, chopped
• 1 heaping tablespoon fresh basil, chopped
• 1 heaping tablespoon fresh chives, chopped
• 1 teaspoon dill, fresh or dried (not ground)
• 1 cup crumbled feta cheese
• butter, for greasing pan
• 3 eggs
• 3/4 cup heavy cream (light is ok)
• 3/4 cup whole milk
• 2 tablespoons grated parmesan

Directions:

• 2-6 hours ahead of time toss the zucchini and yellow squash together in a large colander set over a bowl with 1/2 teaspoon coarse salt or 1/4 teaspoon fine/table salt to drain excess water. Cover and refrigerate 2-6 hours.
• Heat oil in a large frying pan over medium-low heat and saute shallots, peppers and garlic 5 minutes, stirring often. Season lightly with salt and pepper. Turn off heat and add squash, corn, tomatoes, all the herbs and the feta. Toss well. Taste and season with salt and pepper if needed.
• Preheat oven to 400 degrees F. Butter an 11x8 casserole dish or a deep dish pie pan.
• In a large bowl beat eggs, whisk in heavy cream and whole milk until well combined. Add the vegetable mixture to the prepared dish and spread out evenly. Pour the milk mixture slowly over the entire top. Sprinkle with parmesan cheese.
• Bake 35 - 40 minutes until the center is set. Serve hot or at room temperature.
• Seres 8

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

How Happy Are You?

Who are the happiest people on Earth? The results of a recent Gallup poll on the subject may surprise you. Seven of the ten happiest populations are in Latin America, with Panama, Paraguay, El Salvador and Venezuela in the top four.

So, what makes you happy? A big house? A nice car? Money? Or, do you still search for that authentic happiness—one that fills your soul? Research suggests happiness stems from four main areas of our lives: social relationships, work, satisfaction with self and meaning in life.

This week take a quiet moment and examine your life and see how happy you are.

Remember Green Goes With Everything

Be responsible and get the bleach out of your house. It is the silent killer in your cupboard. Bleach is a common product in many homes. In fact, many people equate the familiar smell of bleach with the smell of “clean”.

Bleach is Caustic. Dangerous. Deadly.

• It's Harmful or fatal if swallowed.
• A child-resistant cap is required on every bottle to keep children from being poisoned.
• Bleach can permanently damage skin.
• Bleach can attack the membranes in your respiratory system, which can lead to permanent lung damage.
• Toxic gas is formed when bleach is mixed with other cleaning products.
• You would never invite a rattlesnake or black widow spider into your home.Yet in the last 10myears, as many people have died from chlorine bleach poisoning as from rattlesnake and spider bites combined.

Isn't it time now to call or contact me for healthy, green alternatives for household bleach?

Have a great week and remember a better tomorrow starts with what you eat today!

Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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“Happiness is not something ready made. It comes from your own actions.”

~ Dalai Lama ~