3 Meatless Monday Recipes
By Mary Spiegelberg, Dolce Diet Intern
Did you know that you can reduce your carbon footprint and make a happy donation to the environment by participating in Meatless Monday? It takes roughly 1,850 gallons of water to produce 1 pound of beef versus 39 gallons to produce 1 pound of vegetables. It takes 25 kilocalories of fossil fuels energy to produce 1 kilocalorie of meat-based protein versus 2.2 kilocalories for grain-based proteins. There is a 74% increased admittance of greenhouse gases such as carbon dioxide, methane and nitrous oxide in the production of beef vs. white carrots. Nobody is asking you to live off carrots, but incorporating a fun, plant-based twist to your weekly recipes can definitely make a difference! Can you imagine the environmental impact if everyone participated in Meatless Monday?
In addition to environmental and financial benefits, there are also health benefits to consuming plant proteins. Reducing consumption of red and processed meats has shown to decrease risk of colorectal, esophagus, lung, pancreas and endometrium cancer. On top of reduced risk of cancer, increasing intake of plant proteins has been correlated with a reduced risk for cardiovascular disease. Moreover, plant proteins are rich nutrients like fiber, folate, zinc, iron and magnesium.
Tangy Mango Tofu Lettuce Wraps
INGREDIENTS
THE TOFU:
1 (15 ounce) block of organic extra-firm tofu
1 tablespoon olive oil
1 tablespoon reduced-sodium soy sauce
2 teaspoons cornstarch
THE PEANUT SAUCE:
⅓ cup creamy all natural peanut butter
2 tablespoons white wine vinegar (or apple cider vinegar)
2 tablespoons reduced-sodium soy sauce
2 tablespoons agave nectar
2 teaspoons toasted sesame oil
½ lime, squeezed
2 garlic pressed or minced cloves
THE MANGO PICO
2 ripe diced mangos
1 medium chopped red bell pepper
½ bunch chopped (about 4) green onions
⅓ cup packed fresh chopped cilantro
1 minced jalapeño
½ lime, squeezed
⅛ teaspoon sea salt
THE RANDOMS
1 small head of green cabbage
2 tablespoons large, unsweetened coconut flakes (optional)
2 tablespoons chopped peanuts (optional)
INSTRUCTIONS
Tofu:
• Preheat oven to 400 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Drain the tofu and use your palms to gently squeeze out some of the water.
• Slice the tofu into thirds so you have three ½-inch slabs.
• Transfer the tofu to a plate lined with paper towels.
• Fold the towel over one tofu slab, then place the other slab on top, then repeat with the last slab. Top with more towel and place something heavy on top (like a cast iron skillet) to help press the water out of the tofu.
Peanut Sauce:
• Whisk together all of the sauce ingredients until well blended. Set aside. *If flavor is too strong you can dilute your sauce with water*
Baking Tofu:
• Transfer the now drained tofu to a cutting board. Slice each slab into four columns and four rows.
• Whisk together 1 tablespoon olive oil and soy sauce, then drizzle it over the tofu and toss to coat.
• Sprinkle 1 teaspoon cornstarch over the tofu, then toss the tofu until the starch is evenly incorporated.
• Repeat with 1 more teaspoon cornstarch.
• Arrange the tofu in an even layer on the baking sheet.
• Bake for 30 to 35 minutes, tossing halfway, until the tofu is crisp and deeply golden.
Mango Salsa:
• Combine ingredients in a small serving bowl and toss.
• Taste, and add additional salt if needed. Set aside.
Cabbage:
• Slice off the thick stem and bottom ¼th of the head of cabbage.
• Gently pull off one leaf at a time until you have 6 to 8 cabbage leaves.
To assemble the cabbage wraps: Divide the salsa amongst the salad wraps. Top with tofu and additional peanut sauce or coconut flakes. Serve and enjoy!
Source: Cookieandkatie.com
Spicy Quinoa “Rice” and Beans
INGREDIENTS
1 tablespoon olive oil
2 cloves minced garlic
1 chopped jalapeno
1 cup quinoa
1 cup vegetable broth
1 (15-ounce) can drained and rinsed black beans
1 (14.5 oz) can fire-roasted diced tomatoes
1 cup corn kernels (can be frozen, canned or roasted)
1 teaspoon chili powder
1/2 teaspoon cumin
Kosher salt and freshly ground black pepper (to taste)
1 avocado, halved, seeded, peeled and diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves
INSTRUCTIONS
• Heat olive oil in a large skillet over medium high heat.
• Add minced garlic and chopped jalapeno, and cook, stirring frequently, until fragrant. This should take about 60 seconds.
• Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin. Bring your pan to a boil then cover and reduce heat. Let simmer until quinoa is cooked through, should take about 20 minutes. Stir in avocado, lime juice and cilantro. As salt and pepper to taste. Serve immediately.
• Don’t forget your hot sauces if you’re a spice lover! Top off your quinoa bowl with Sriracha or Tapatio for an added kick!
Source: damndelicious.net
Creamy Polenta Bowl with Oven-Roasted Tomatoes and Zucchini
Serves 4
INGREDIENTS
VEGGIES:
1 pint grape tomatoes
2 medium zucchinis, chopped (1 inch pieces)
1 large thinly sliced shallot
2 tablespoons olive oil
1 teaspoon dried thyme
Sea salt and freshly cracked black pepper
POLENTA: see cornmeal package for ingredients/directions
1 cup polenta (Bob’s Red Mill Organic Cornmeal)
4 cups of water/broth
1 teaspoon salt
2 medium ears sweet corn, kernels removed (about 2 cups)
1 cup grated Parmesan cheese
3 tablespoons of grass-fed butter
PESTO:
1 cup tightly packed basil leaves
3 tablespoons parsley leaves
1/3 cup olive oil
1/2 cup grated Parmesan
1 garlic clove
1 teaspoon lemon juice
1/2 teaspoon lemon zest
1 teaspoon salt
1/2 teaspoon freshly cracked black pepper
INSTRUCTIONS
• Preheat the oven to 450°F.
• In a large bowl throw the grape tomatoes, chopped zucchinis, sliced shallot, thyme, and olive oil together. Season with salt and freshly cracked black pepper, and begin tossing your mix in order to coat. Spread the veggie mixture onto a baking tray and roast for 15 to 20 minutes (until the tomatoes burst and the shallots crisp up).
• Cook the polenta (cornmeal) with the water and salt according to the package instructions.
• Add the fresh corn kernels 10 minutes before the polenta is ready.
• In a blender or food processor blend all of the pesto ingredients together until smooth.
• Stir the grated cheese and butter into the polenta just before serving.
• Taste and adjust the seasoning if needed.
• Evenly divide the polenta between 4 bowls
• Top each bowl with roasted veggies and the prepared pesto.
• Serve and enjoy immediately on a crisp fall night.
Source: Thekitchn.com
