If you’re trying to cut back on your meat consumption, it might be challenging to know where to start. We’re here to help: here are six plant-based ingredients to help you keep your Meatless Mondays from becoming a complete bore.
Cauliflower
Cauliflower is a versatile vegetable that can be used in a variety of ways. It is low in calories but high in vitamins and fiber. Cauliflower rice is an excellent example of a unique way to use this cruciferous veggie. Simply pulse chopped cauliflower florets in a food processor until they resemble rice grains, then sauté with spices (at least salt and pepper, of course), garlic and olive oil for a healthy and low-carb alternative to traditional rice. Cauliflower can also be roasted (we recommend cauliflower steaks with a bright chimichurri!), mashed, or used as a base for pizza crust.
Lentils
Lentils are another fantastic option for Meatless Mondays. You’ll find them in various colors, including green, red, and black, each with its unique flavor and texture. Lentils are high in protein and iron, which, coincidentally, are essential nutrients often found in meat. Treat yourself to a warm bowl of lentil soup with carrots, celery, and tomatoes. Toss in some of your favorite spices and finish it with a dollop of sour cream and tender herbs. It’s a filling and nutritious meal that can be prepared in advance and enjoyed throughout the week.
Tofu
Sure, it’s an obvious pick, but it’s still an underrated one that is extremely versatile. It’s an excellent source of protein and calcium, and it easily absorbs the flavors of the ingredients it’s cooked with. Tofu is phenomenal in a stir fry; marinate your tofu in soy sauce, ginger, and garlic, then stir-fry with your favorite fresh or frozen vegetables for a quick and tasty meal. You can also use tofu in smoothies, scrambles, or even desserts. We recommend trying different types, like silken or extra firm, and use them in different recipes!
Chickpeas
Chickpeas, also known as garbanzo beans, are a powerhouse of nutrients. They are rich in protein, fiber, and vitamins, making them an excellent addition to your meatless meals. Chickpeas can be slotted in for many other ingredients, but you’ll find them hearty and satisfying in a traditional curry. The creamy texture of chickpeas pairs well with a variety of spices for a comforting dish that you can often make in one pot. You can also roast them for a crunchy snack or add them to salads for extra protein.
Sweet Potatoes
If you’re sleeping on the versatility of sweet potatoes, you’re not the only one, but we’re here to wake you up! Sweet potatoes are not only delicious but also incredibly nutritious. They boast a high fiber content, as well as high levels of vitamins A and C, and antioxidants. Try cutting them into fries to serve as a side dish. Sweet potato fries (baked, not fried, although that’s certainly still an option) with a sprinkle of paprika and a dash of olive oil make a healthy accompaniment to a sandwich or even as a snack. Sweet potatoes can also be used in soups, stews, a base for vegetarian sandwiches and burgers, or in both sweet and savory casseroles.
Mushrooms
The final entry on the list is a must for Meatless Mondays: mushrooms. They have a savory, umami flavor that makes them an excellent replacement for meat. They’re also low in calories but high in essential nutrients like B vitamins and selenium. You can also use mushrooms in stir-fries, pasta dishes, and risotto—you can even swap them in for recipes that use ground beef or pork by sending them through a food processor and cooking them down with soy sauce and spices.
Experts Warn People to ALWAYS Refrigerate These 12 Non-Food Items
We all know our fridge and freezer are great for food and beverage preservation, but did you know you could use your fridge for other things beyond your kitchen pantry? You can store multiple things in your refrigerator to maintain potency, extend shelf life, or preserve them.
Find out more as we list some of the surprising things you can keep in your refrigerator besides food.
Experts Warn People to ALWAYS Refrigerate These 12 Non-Food Items
20 Food to Stockpile (For the Best Chance of Survival)
A well-stocked pantry can provide peace of mind and empower you to handle any situation. Whether it’s a natural disaster, economic instability, or simply unexpected guests, having a stash of versatile essential foods can make all the difference.
Here’s a list of 20 of the best foods to stockpile, ensuring you’re ready for whatever comes your way.
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