Meatout Mondays

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Plant-Based Diets Defined

There are several types of vegetarians (listed below). Distinctions aside, vegetarians build their diet around four basic food groups: fruits, vegetables, whole grains, and legumes (beans, peas,etc.).

The tremendous benefits of a plant-based diet are easier than even to obtain. Today, it is possible to find delicious and nutritious plant-based alternatives to common meat, dairy and egg products in almost any supermarket.

Lacto-Ovo Vegetarians:
People who do not consume meat of any kind (beef, pork, poultry, fish or any other type of animal or animal byproduct). Dairy products, eggs or honey may be consumed.

Lacto Vegetarians:
People who do not consume meat of any kind or eggs. Dairy products or honey may be consumed.

Pure Vegetarians:
People who do not consume any animal products, including meat of any kind, eggs, diary, or honey.

Vegans:
People who do not consume any animal products, and who avoid the use of any products made of animals or which cause animal suffering (fur, leather, wool, silk, etc.).

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Ingredients & Substitutes

You will find many of the following foods at your favorite supermarket; others are commonly available at natural food stores.

Meals are easily made meatless by substituting these ingredients.

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Sample Menu

Simple Breakfast, Lunch & Dinner Meal Plans

Breakfast:
Egg and dairy free frozen waffles (toasted)
and/or
Cereal in soy milk, rice milk, oat milk or almond milk
and/or
Several oranges, apples, pears, kiwis, or other fresh fruit

Lunch:
Veggie burger(s)
and/or
Salad with spinach, romaine lettuce, sprouts, red bell peppers, tomatoes, chopped nuts, other tasty fresh ingredients

Dinner:
Pasta w/ meatless pasta sauce (add veggie 'ground beef' to sauce if desired)
Garlic bread w/ soy margarine
and/or
A tasty salad

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Recipes

The following recipes are tried and true favorites among vegetarians. They are used to demonstrate the joy and simplicity of plant-based eating.
Please see 'Ingredients' section for meat, dairy and egg substitutes.

Confetti Couscous Salad
(Original recipe by Lucy Goodrum)

1 box plain couscous
1 package smoked or marinated tofu (any flavor), cubed
1 chopped red, yellow or orange pepper
½ cup sliced green olives
½ cup sliced cherry tomatoes
1 cup cooked beans (black eyed peas or chick peas are best)
½ cup corn (defrosted if frozen)
¼ cup chopped sweet or red onion
¼ chopped fresh cilantro
Dressing:
½ cup balsamic vinegar
¼ cup soy sauce
¼ cup olive oil
1 clove garlic, minced
½ tsp salt
Freshly ground pepper to taste
Dash of Tabasco or other t sauce

Prepare couscous according to box instructions. Stir all ingredients, except dressing, into couscous in large bowl. Whisk dressing ingredients together in small bowl and add to couscous mixture.

African Black Bean & Sweet Potato Burritos
(This recipe by Anita Price of Richmond, VA won the Pillsbury Bake-Off Contest).

Burritos
1 Tbs oil
½ cup chopped onion
1 garlic clove, minced
3 Tbs chunky peanut butter
1 (23 oz.) can sweet potatoes in syrup, drained and rinsed
1 (15 oz.) can black beans, drained
1 tsp cumin
½ tsp cinnamon
¼ tsp ground red pepper (cayenne)
6 (10-inch) flour tortillas

Topping
¾ cup salsa
6 Tbs 'Sour Supreme' (sour cream substitute.)
¼ Cup chopped green onions
2 Tbs chopped fresh cilantro

Heat oil in large skillet over medium heat until hot. Add onion and garlic; cook and stir 2 to 3 minutes or until tender.

Stir in peanut butter, sweet potatoes, beans; mash slightly. Add cumin, cinnamon and ground red pepper; mix well. Reduce heat to low; cover and simmer 2 to 3 minutes or until thoroughly heated. Stir.

Meanwhile, heat tortillas according to package directions. To serve, spoon and spread scant ½ cup sweet potato mixture across center third of each tortilla. Top each with 2 tablespoons salsa, 1 tablespoon sour cream, 2 teaspoons green onions and 1 teaspoon cilantro; spread to cover sweet potato mixture. Fold sides of each tortilla 1 inch over filling. Fold bottom 1/3 tortilla over filling; roll again to enclose filling. Place seam side down on serving platter. 6 burritos.

'Classic' Chocolate Chip Cookies
(Adapted from Joy of Cooking)

Position rack in center of oven. Preheat to 375 degrees. Grease cookie sheets.

1 cup plus 2 Tbs all-purpose flour
½ tsp baking soda
8 Tbs (1 stick) margarine (Willow Run brand works best.)
½ Cup sugar
½ cup packed light brown sugar
1 egg (use Ener-G egg replacer or see below to make from scratch)
¼ tsp salt
1 ½ tsp vanilla
1 cup semisweet chocolate chips

Whisk together flour and baking soda. In a separate bowl, beat on medium speed or blend in food processor the margarine and sugars until fluffy. Add to margarine mixture and beat or blend until well combined the egg replacer, salt and vanilla. Stir the flour mixture into the margarine mixture until well blended and smooth. Stir in chocolate chips.

Drop dough by heaping measuring teaspoonsful onto the sheets, spacing about 2 inches apart. Bake, one sheet at a time, until cookies are just slightly colored on top and rimmed with brown at edges, 8 to 10 minutes; rotate the sheet halfway through for even browning. Remove sheet to a rack and let stand until cookies firm slightly, about 2 minutes. Transfer cookies to racks to cool

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Recipe Links



		Recipes Provides basic information about plant-based nutrition, common plant-based substitutes for animal products, and easy crowd-pleasing recipes to get you started. This page contains: Plant-Based Diets Defined Ingredients & Substitutes Explained Sample Menu Sample Recipes Recipe Links ******************************************************************* Plant-Based Diets Defined There are several types of vegetarians (listed below). Distinctions aside, vegetarians build their diet around four basic food groups: fruits, vegetables, whole grains, and legumes (beans, peas,etc.). The tremendous benefits of a plant-based diet are easier than even to obtain. Today, it is possible to find delicious and nutritious plant-based alternatives to common meat, dairy and egg products in almost any supermarket. Lacto-Ovo Vegetarians: People who do not consume meat of any kind (beef, pork, poultry, fish or any other type of animal or animal byproduct). Dairy products, eggs or honey may be consumed. Lacto Vegetarians: People who do not consume meat of any kind or eggs. Dairy products or honey may be consumed. Pure Vegetarians: People who do not consume any animal products, including meat of any kind, eggs, diary, or honey. Vegans: People who do not consume any animal products, and who avoid the use of any products made of animals or which cause animal suffering (fur, leather, wool, silk, etc.). ***************************************************************** Ingredients & Substitutes You will find many of the following foods at your favorite supermarket; others are commonly available at natural food stores. Meals are easily made meatless by substituting these ingredients. Meat Substitutes: Seitan: Made from a wheat protein called gluten. It has a chewy texture and mild flavor. Soy 'beef' crumbles and 'meatballs' Great in casseroles, sloppy joes, pasta, and tacos. Soy 'pepperoni', 'sausage' and 'bacon' Great on pizza, BLTs, and crackers. Tempeh: Made from fermented soy beans. It has a saltier, bolder flavor than tofu and is higher in protein. Tempeh is great marinated and grilled or sautéed. Texturized Vegetable Protein (TVP) Excellent source of protein, iron, calcium, zinc, and fiber. Sold as a dried product. Tofu : Made from soy milk. It absorbs flavors well, can have firm or smooth texture. Tofu is extremely versatile and is an excellent source of protein, calcium, and other vitamins and minerals. Veggie burgers:Made from soy, grains, and/or vegetables. Try Gardenburger's new vegan veggie burgers. Dairy Substitutes: Vegenaise & Nanoaise: Mayonnaise alternatives Almond Milk: Milk alternative made from almonds Rice Milk: Made from rice and available in a wide variety of flavors Soy Milk: Made from soy beans and available in a wide variety of flavors Soy Butter: Butter alternative Soy Cheese: Cholesterol-free cheese alternative Soy Cream Cheese : Cholesterol-free cream cheese alternative. Tofutti brand 'Better Than Cream Cheese' is best Soy Sour Cream: Cholesterol-free Egg Substitutes: Egg Replacer: Tapioca-based powder that functions like eggs in baked goods. Ener-G brand is best. ***************************************************************** Sample Menu Simple Breakfast, Lunch & Dinner Meal Plans Breakfast: Egg and dairy free frozen waffles (toasted) and/or Cereal in soy milk, rice milk, oat milk or almond milk and/or Several oranges, apples, pears, kiwis, or other fresh fruit Lunch: Veggie burger(s) and/or Salad with spinach, romaine lettuce, sprouts, red bell peppers, tomatoes, chopped nuts, other tasty fresh ingredients Dinner: Pasta w/ meatless pasta sauce (add veggie 'ground beef' to sauce if desired) Garlic bread w/ soy margarine and/or A tasty salad ***************************************************************** Recipes The following recipes are tried and true favorites among vegetarians. They are used to demonstrate the joy and simplicity of plant-based eating. Please see 'Ingredients' section for meat, dairy and egg substitutes. Confetti Couscous Salad (Original recipe by Lucy Goodrum) 1 box plain couscous 1 package smoked or marinated tofu (any flavor), cubed 1 chopped red, yellow or orange pepper ½ cup sliced green olives ½ cup sliced cherry tomatoes 1 cup cooked beans (black eyed peas or chick peas are best) ½ cup corn (defrosted if frozen) ¼ cup chopped sweet or red onion ¼ chopped fresh cilantro Dressing: ½ cup balsamic vinegar ¼ cup soy sauce ¼ cup olive oil 1 clove garlic, minced ½ tsp salt Freshly ground pepper to taste Dash of Tabasco or other t sauce Prepare couscous according to box instructions. Stir all ingredients, except dressing, into couscous in large bowl. Whisk dressing ingredients together in small bowl and add to couscous mixture. African Black Bean & Sweet Potato Burritos (This recipe by Anita Price of Richmond, VA won the Pillsbury Bake-Off Contest). Burritos 1 Tbs oil ½ cup chopped onion 1 garlic clove, minced 3 Tbs chunky peanut butter 1 (23 oz.) can sweet potatoes in syrup, drained and rinsed 1 (15 oz.) can black beans, drained 1 tsp cumin ½ tsp cinnamon ¼ tsp ground red pepper (cayenne) 6 (10-inch) flour tortillas Topping ¾ cup salsa 6 Tbs 'Sour Supreme' (sour cream substitute.) ¼ Cup chopped green onions 2 Tbs chopped fresh cilantro Heat oil in large skillet over medium heat until hot. Add onion and garlic; cook and stir 2 to 3 minutes or until tender. Stir in peanut butter, sweet potatoes, beans; mash slightly. Add cumin, cinnamon and ground red pepper; mix well. Reduce heat to low; cover and simmer 2 to 3 minutes or until thoroughly heated. Stir. Meanwhile, heat tortillas according to package directions. To serve, spoon and spread scant ½ cup sweet potato mixture across center third of each tortilla. Top each with 2 tablespoons salsa, 1 tablespoon sour cream, 2 teaspoons green onions and 1 teaspoon cilantro; spread to cover sweet potato mixture. Fold sides of each tortilla 1 inch over filling. Fold bottom 1/3 tortilla over filling; roll again to enclose filling. Place seam side down on serving platter. 6 burritos. 'Classic' Chocolate Chip Cookies (Adapted from Joy of Cooking) Position rack in center of oven. Preheat to 375 degrees. Grease cookie sheets. 1 cup plus 2 Tbs all-purpose flour ½ tsp baking soda 8 Tbs (1 stick) margarine (Willow Run brand works best.) ½ Cup sugar ½ cup packed light brown sugar 1 egg (use Ener-G egg replacer or see below to make from scratch) ¼ tsp salt 1 ½ tsp vanilla 1 cup semisweet chocolate chips Whisk together flour and baking soda. In a separate bowl, beat on medium speed or blend in food processor the margarine and sugars until fluffy. Add to margarine mixture and beat or blend until well combined the egg replacer, salt and vanilla. Stir the flour mixture into the margarine mixture until well blended and smooth. Stir in chocolate chips. Drop dough by heaping measuring teaspoonsful onto the sheets, spacing about 2 inches apart. Bake, one sheet at a time, until cookies are just slightly colored on top and rimmed with brown at edges, 8 to 10 minutes; rotate the sheet halfway through for even browning. Remove sheet to a rack and let stand until cookies firm slightly, about 2 minutes. Transfer cookies to racks to cool ***************************************************************** Recipe Links VegSource Best of the Net Recipes Fat Free Vegetarian Recipes Healthy Recipes Vegetarian Resource Group (VRG) Recipes VRG Recipes for Preschoolers Vegetarian Times Recipes Veggies Unite! Recipes Soul Food Recipes Jewish Recipes Recipes from Around The World Vegetarian Menus VRG 30 Day Menu For more information on plant-based diets, order a Veggie Starter Kit!**