http://www.rodale.com/summer-vegetarian-recipes?page=0%2C4
5 Meatless Recipes That Will Appeal to Anyone
New report finds benefits in moving away from meat; here are the first steps to take.
#4: Maria’s Fried Chickpeas
Here’s a great appetizer or side dish that couldn’t be easier to make. “I first tasted this delicious treat at a hip Lower East Side Manhattan restaurant,” says Rodale.com editor-in-chief Maria Rodale. “When I tried making them at home, my kids ate them like candy.”
Serves 5
Ingredients
1 can organic chickpeas
1 cup olive oil
Salt to taste
Directions
1. Pour a cup of olive oil into a saucepan.
2. Open a can of chickpeas, drain the liquid, and pour into the oil.
3. Cook on high heat until brown and crispy.
4. Take the chickpeas out and put them into a bowl lined with paper towels to absorb the oil.
5. Salt to taste.
# 3: Creamy Potato, Kale, and Leek Soup
From Women’s Health magazine senior editor, nutrition, Bridget Doherty comes a soup bound to satisfy. “I made it for a Soup Group that I’m in—we get together once a month to have soup,” she says. “I loved it, and so did everyone else. It’s really rich and creamy but still healthy.” Add an extra half-cup of milk if you prefer a thinner soup.
Serves 4
Ingredients
1 pound red potatoes, unpeeled
1 Tablespoon canola oil
3 cups (6 ounces) kale, chopped and tightly packed
3 cups leek, white and pale green parts, chopped (2 medium leeks)
½ teaspoon salt
3 cups 1 percent milk
¼ teaspoon ground nutmeg
Ground black pepper to taste
Directions
1. Cut the potatoes into golf ball–size pieces and place on a microwavable plate. Cover with waxed paper. Cook on high, rotating occasionally, until tender, about 6 minutes.
2. Meanwhile, in a pot, heat the oil for 1 minute over medium heat. Add the kale, leek, and salt. Stir. Cover and cook, stirring occasionally, until softened, about 5 minutes.
3. Add the milk, potatoes, and nutmeg. Reduce the heat to medium low. With a potato masher or the back of a large spoon, smash the potatoes into small chunks. Simmer until the flavors blend, about 5 minutes. Sprinkle each serving with pepper.
#2: Linguine with Escarole, Jalapeno, and Tomatoes
When you’re in the mood for some pasta, but not the same old sauce, try this recipe suggested by Preventionmagazine food director Judy Hill. Fresh tomatoes give it a seasonal zing you’re remember for months. Pair with some crusty bread to sop up every last drop.
Serves 4
Ingredients
1/2 lb linguine
4 Tbsp olive oil
1/2 head escarole, shredded
2 cloves garlic, minced
1 jalapeno pepper, minced
1/4 tsp salt
3 tomatoes or 1 pt cherry tomatoes, chopped
1/2 cup grated Parmesan cheese
Directions
Boil linguine in salted water. Remove and reserve 1/2 cup of water from the pot, drain the linguine, and return to the warm pot over the lowest possible heat. Add the oil, escarole, garlic, jalapeno, salt, and tomatoes to the linguine and toss until escarole wilts. Stir in the reserved cooking water. Add the cheese and toss to combine. Serve immediately.
Protein sources for vegetarians
5 Protein-Packed Foods for Non-Meat-Eaters
Protein for vegetarians, or anyone cutting back on meat, is just a few tasty grains away.
Topics: vegetarian diet, recipes, meat
If you are vegetarian or are considering giving up meat, make sure to include these foods in your meal plans.
Organic legumes are a cheap, easy, super-healthy way to incorporate protein into your diet.
RODALE NEWS, EMMAUS, PA—Reducing or eliminating meat from your diet—especially factory-farmed meat that's widely available in supermarkets—not only lowers your risk of some chronic disease, it's healthy for the planet, too. A 2006 United Nations report found that the meat industry produces more greenhouse gases than all vehicles combined. But healthy vegetarians don't simply nix burgers and bacon. After all, jelly beans and french fries are technically vegetarian dishes, too, but offer virtually no nutrients. Vegetables and whole grains are not only nutrient-rich, they can be great protein sources for vegetarian.
The key is to mix different vegetarian protein sources into your daily routine, and eat enough whole grains to insure you're getting enough amino acids. Your immune system will thank you, too, especially during flu season! "Protein not only builds muscle and maintains organ structures, but is also needed to mount prompt, strong immune responses," explains Carol S. Johnston, PhD, RD, professor and director of the nutrition program at Arizona State University's College of Nursing and Health Innovation. "You never know when you will be exposed to viruses or other infectious agents, so you want to have adequate protein intake daily to have amino acids ready for immune protein synthesis at the time of infection."
Here's what you need to know about protein sources for vegetarians:
• Know how much you need. The average 150-pound person needs 55 to 68 grams of protein a day, or about 20 grams of protein per meal. To put this into perspective, dairy generally contains about 8 grams per serving, while an ounce of nuts or seeds, or an egg white, boast 6 grams each. A half cup of legumes, such as cooked beans or lentils, contains about 10 grams. Even grains and vegetables generally have a gram or two of protein.
• Figure out what you are. Lacto/ovo vegetarians eat eggs and dairy foods, two high-quality protein sources, meaning a little goes a long way towards meeting protein and amino acid requirements, explains Johnston. If you fit this bill, shoot for three to four servings of low-fat or nonfat dairy a day, including yogurt, milk, and cheese. Vegans, who avoid all animal-source food, need to pay closer attention and make use of the vegetarian protein sources listed below.
• Make planning a priority. When people switch over to eating meat-free, "a lot don't realize that when you eliminate big food groups, it may be more challenging to get certain nutrients," explains Joan Salge Blake, RD, author of Nutrition and You
All plant foods are lower in one or another essential amino acids—the building blocks of protein—than animal foods. To remedy this, combine whole grains and legumes in the same day's meal plan (not necessarily the same meal). The amino acid combo in those foods is the reason rice and beans, for example, are such important protein sources for vegetarians. "Any whole grain like quinoa, corn, whole wheat, buckwheat, brown rice, plus a legume like pinto, lentils, black beans, and garbanzos is perfect," explains spokeswoman Cristine Gerbstadt, MD, RD. "Think of hummus and whole wheat pita, whole wheat pasta and red beans, brown rice and curried lentils, peanut butter on multi whole grain bread." If you're looking to lose weight, she says to shoot for three ½-cup servings of whole grain products a day. If you're superactive, you may want to eat six servings a day.
• Unlock iron; avoid B12 deficiency. Since just 10 percent or less of the iron in plants is absorbed in your gut, consider drinking a glass of orange or tomato juice at the same meal as high-iron foods such as beans. The vitamin C helps unlock the iron from the plants.
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