Category: Eco Eats

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Eco Eats

Tofu and Vegetable Stir-fry for Meatless Monday

Here is a simple recipe for an easy Chinese-style vegetarian and vegan vegetable stir-fry with tofu in a light ginger sauce.

Tofu and Vegetable Stir-fry

Ingredients:

3/4 cup soy sauce

1/2 cup lemon juice

1 tbsp fresh ginger, grated or minced

1 block firm or extra-firm tofu, well pressed and cut into 1 inch cubes

2 tbsp vegetable or olive oil

1/2 cauliflower, chopped

1 bunch broccoli, chopped

2 carrots, sliced

1 onion, chopped

1 bell pepper, any color, sliced

1 cup snow peas

1 cup mushrooms, sliced (any kind)

3 green onions (scallions), sliced

rice, pre-cooked

Preparation:

In a large shallow bowl, whisk together the soy sauce, lemon juice and ginger. Marinade the tofu in this sauce for at least one hour.

In a wok or a large skillet, cook the cauliflower, broccoli, carrots, onion, bell pepper and tofu over high heat, stirring frequently.

Add the snow peas, mushrooms, green onions and marinade from the tofu. Allow to cook for just a few more minutes. Vegetables should be tender but not soft.  Add the rice and cook just until heated through and well mixed.

Additional Notes:

You can add any vegetables you have on hand to the stir-fry. If you don’t like tofu you can add seitan or tempeh instead, or omit it completely and just have a vegetable stir-fry.

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Eco Eats

Vegetarian Lasagna for Meatless Monday

Meatless Monday is here again! We have found a yummy vegetarian lasagna that not only tastes amazing but you won’t even miss the meat!

Ingredients

9 uncooked lasagna noodles (wheat preferable)

1/2 cup chopped onion

2 garlic cloves, minced

2 cups diced zucchini

1-1/2 cups sliced fresh mushrooms

1 cup thinly sliced carrots

1/2 cup diced green pepper

1/2 cup diced sweet red pepper

1 can (28 ounces) crushed tomatoes

1-1/2 cups water

1 can (6 ounces) tomato paste

1 teaspoon sugar

1 teaspoon fresh basil (dried works too)

1/2 teaspoon salt

1/2 teaspoon dried rosemary, crushed

1/4 teaspoon pepper

1 carton (15 ounces) reduced-fat ricotta cheese

1-1/2 cups (6 ounces) shredded part-skim mozzarella cheese, divided

1/4 cup grated Romano cheese

Directions

Cook lasagna noodles according to package directions. Meanwhile, in a large saucepan coated with cooking spray, sauté onion and garlic for 3 minutes. Add the zucchini, mushrooms, carrots and peppers; cook and stir until tender, about 5 minutes. Stir in the tomatoes, water, tomato paste and seasonings. Bring to a boil. Reduce heat; cover and simmer for 20 minutes. Remove 2 cups sauce and set aside.

Drain noodles; set aside. Combine the ricotta, 1 cup mozzarella and Romano cheese. In an ungreased 13-in. x 9-in. baking dish, layer a third of the remaining sauce, three noodles and half of the cheese mixture. Repeat layers. Top with remaining sauce and noodles. Spread reserved sauce over top.

Cover and bake at 350° for 45 minutes. Uncover; sprinkle with remaining mozzarella. Bake 5-10 minutes longer or until cheese is melted. Let stand for 15 minutes before cutting. Yield: 8 servings.

Nutritional Analysis: Serving Size: About 8/One piece equals 244 calories/ 9 g fat (5 g saturated fat)/ 32 mg cholesterol/ 672 mg sodium/ 26 g carbohydrate/ 4 g fiber/17 g protein.

 

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Eco Eats Featured

Vegetarian Stuffed Peppers for Meatless Monday

Agonizing over what to make for Meatless Monday? Have no fear we have found a vegetarian stuffed pepper recipe that is bound to leave you and your family wanting more!

Vegetarian Stuffed Peppers

Ingredients

6 large sweet peppers

2 cups cooked brown rice

3 small tomatoes, chopped

1 cup frozen corn, thawed

1 small sweet onion, chopped

1/3 cup canned red beans, rinsed and drained

1/3 cup canned black beans, rinsed and drained

3/4 cup cubed Monterrey Jack cheese

1 can (4-1/4 ounces) chopped ripe olives

4 fresh basil leaves, thinly sliced

3 garlic cloves, minced

1 teaspoon salt

1/2 teaspoon pepper

3/4 cup meatless spaghetti sauce

1/2 cup water

4 tablespoons grated Parmesan cheese, divided

Directions

Cut tops off peppers and remove seeds; set aside. In a large bowl, combine the rice, tomatoes, corn, onion and beans. Stir in the Monterrey Jack cheese, olives, basil, garlic, salt and pepper. Spoon into the peppers.

Combine spaghetti sauce and water; pour half into an oval 5-qt. slow cooker. Add the stuffed peppers. Top with remaining sauce. Sprinkle with 2 tablespoons Parmesan cheese.

Cover and cook on low for 3-1/2 to 4 hours or until peppers are tender and filling is heated through. Sprinkle with remaining Parmesan cheese.

Additional Notes

For a faster cook time heat the filling in a large saucepan until thoroughly heated and place stuffed peppers in oven at 350 for 55-60 minutes until peppers are soft. Add some kick to the dish and add your favorite peppers such as jalapeños.

Recipe adapted from http://www.tasteofhome.com

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Eco Eats Eco Tips Featured

Mushroom and Asparagus Fettuccine for Meatless Monday

Looking for a simple and easy dinner recipe? We have found the perfect meatless Monday recipe for you! This recipe will take you about 25 minutes to make and it tastes delicious. Pair with a simple garden salad and a glass of wine!

Mushroom and Asparagus Fettuccine

Ingredients

8 ounces dried fettuccine or linguine (or your favorite pasta)

8 ounces asparagus, trimmed and cut into 1-1/2-inch pieces

3 cups sliced fresh mushrooms

1/2 cup chopped onion

3 cloves garlic, minced

1 tablespoon olive oil

1/3 cup mushroom broth or vegetable broth

1/4 cup half-and-half or light cream

1/4 teaspoon salt

1/8 teaspoon black pepper

1 cup chopped plum tomatoes

1 tablespoon finely shredded fresh basil

1 tablespoon finely shredded fresh oregano

1/4 cup pine nuts, toasted

Optional Ingredients

Finely shredded Parmesan cheese (optional)

Directions

Cook fettuccine or linguine according to package directions, adding asparagus the last 1 to 2 minutes of cooking; drain. Return pasta mixture to saucepan; cover and keep warm.

Meanwhile, in a large skillet cook mushrooms, onion, and garlic in hot oil over medium-high heat for 4 to 5 minutes or until most of the liquid is evaporated. Stir in broth, half-and-half, salt, and black pepper. Bring to boiling. Boil gently, uncovered, for 4 to 5 minutes or until mixture is slightly thickened. Stir in tomatoes, basil, and oregano; heat through.

Spoon the mushroom mixture over pasta mixture; toss gently to coat. Divide among 4 bowls or dinner plates. Sprinkle with pine nuts and, if desired, Parmesan cheese. Serve immediately.

 

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Eco Eats

30 Minute Vegetarian Chili for Meatless Monday

Meatless Monday is here again and with this simple vegetarian chili recipe you are guaranteed to satisfy even the pickiest of eaters. Try to get the produce in this recipe from your local farmer’s market to support your local farmers (if possible). For more information on why to go Meatless on Monday click here.

Vegetarian Chili

Ingredients:

1 tablespoon extra-virgin oil

2 bell peppers (any color), chopped

2 cups chopped mushrooms

3 carrots, peeled and chopped

1 large onion, chopped

3 celery stalks, chopped

3 garlic cloves, minced

1 tablespoon chili powder

1 tablespoon dried oregano

1 teaspoon ground cumin

1/4 teaspoon salt

2 (15 oz) cans of pinto beans

1 (14.5 oz) can no-salt-added diced tomatoes with juices

Optional Ingredients:

Non-fat plain Greek yogurt

Low-fat or Fat-free shredded cheddar cheese

Salt and Pepper to taste

Directions:

In a large saucepan, heat oil over medium heat. Add bell peppers, mushrooms, onion, celery, and garlic; cook, stirring, until vegetables begin to soften, about 10 minutes. Add chili powder, oregano, cumin, and salt; cook, stirring occasionally for about 5 more minutes.

Add beans and tomatoes with their juices. Bring to a gentle simmer and cook, stirring occasionally, until chili is fragrant and slightly thickened, 25 minutes. Serve warm.

Additional Notes:

You can choose to garnish with the chili with nonfat plain yogurt if you like or low-fat or fat-free shredded cheddar cheese.  When I make this chili I follow all these directions then throw it in to the crock pot and let it cook for a couple of hours (when I have the extra time). When you throw the chili in the crock pot the vegetables soften and the ingredients meld together to create a delicious chili. Serve with a mixed green salad on the side and a couple of crackers. Eat and enjoy!

Nutritional Info: Servings: 4/ Amount per serving: 2 C/ Calories per serving: 287.6/ Total Fat: 6.2 g/ Cholesterol: 0.0 mg/ Sodium: 960:5 mg/ Total Carbs: 46.0 g/ Dietary Fiber: 14.1 g/ Protein 14.2 g/

Recipe adapted from the South Beach Diet.

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Eco Eats Eco Tips Featured

5 Reasons to go Meatless on Mondays

Meatless Mondays is a relatively new way of being eco-friendly and organic.  It’s just one day a week where you abstain from all meat and poultry. Of course, if you were to eat meat every other day of the week, you are encouraged to eat meat that is grass-fed, free range, and hormone-free.  It is both beneficial to your health as well as the environment. Here are a few important health and environmental benefits from applying Meatless Mondays to your lifestyle.

  • Decrease Cancer Risk:  Studies have shown that the consumption of processed red meat and poultry increases the risk of developing colon cancer. Those who eat more fruits and vegetables in their daily diet, with limited amount of meat, lead healthier lives and reduce their chances of getting cancer.
  • Heart Disease:  According to the results from a study performed by Harvard University, you lower the risk of heart disease by 19% if you decrease the amount of saturated fat full foods, such as meats and dairy. You can replace these saturated filled foods with polyunsaturated fats, which are various nuts, seeds, and vegetable or coconut oil.
  • Diabetes and Obesity:  Decreasing red meat consumption reduces the risk of developing type two diabetes.  Ultimately, red meat is filled with saturated fat, which decomposes into sugar in your body.  Sugar build-up will lead to weight gain and diabetes. Also, chicken you buy at a local grocery store are normally not free-range and filled with hormones. Of course, meat and poultry provides required nutrients and protein for our bodies.  But, if we are not careful, this can lead to diabetes and obesity.
  • Eco-Friendly:  According to the United Nations’ food and agricultural organization, the meat industry produces at least 1/5th of the greenhouse gas emanations, which has been accelerating the world’s climate change. This is far more than what transportation devices emit. The demand for meat only increases the amount of gases emitted. Abstaining from meat at least once a week will help decrease the demand that meat industries have to accommodate.

 

Mary Kate Seymour is a professional blogger with an English degree from Belmont Abbey College in North Carolina. She is one of seven children, raised in a Marine Corps family. She loves to read, write, explore new places; research new craft ideas and work on crochet projects.

She has become a frequent user of Pinterest this past year and, as a result, her “to-do” list for crafts has grown immensely. She’s an animal lover and has a miniature poodle named “Rosie.”  Her long term goal is to secure a position as a high school English and Literature teacher. She thoroughly enjoys being a writer, nanny and tutor. 

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Eco Eats Gadgets & Gear

5 Reasons to Invest in Eco-Friendly Cookware

As with any other product that is marketed as being green, you need to take the time to do your research before buying. Cooking with an eco-friendly set of pots and pans should not only cut your kitchen energy use, but also ensure harmful chemicals are not ingested by you or your family. We checked into de Buyer’s line of Mineral B Elements Cookware and found that the old adage rings true: you get what you pay for. We’ve listed a few of the reasons why these pans are a good choice when it comes to eco-friendly cookware.

Constructed of natural iron. Iron is recyclable, better for the environment and better for our bodies. Studies show that cooking with iron cookware can also increase the iron content in our foods.

No harmful coatings or finishes. The beeswax-based finish protects the pans against oxidation, helps in the seasoning process and improves nonstick quality (PFOA and PTFE free guaranteed).

No chemicals added. The cookware is made using an environmentally safe production process and made entirely of metal. These pans are all-natural (no chemical coatings).

Allows cooking on high heat. High heat keeps more vitamins and nutrients in the food while enabling you to cook on a lower heat setting and use less energy.

Natural non-stick properties. The more the pans are used and seasoned, the more the natural nonstick properties are brought out. The pans “age” gracefully and should be thought of as a long-term investment.

Resources:  Kitchen-Universe.com

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Eco Eats Featured

6 Easy Eco-Friendly Snack Ideas

Busy moms with hungry kids need snacks that are appealing and can be put together quickly. Eco-friendly snacks can be healthy and simple to make. The best eco-friendly snacks have minimal packaging. Since over-packaging of food is a major contributor to landfill waste, purchasing items in bulk will help reduce packaging.

Other ways to reduce landfill waste include choosing foods that come in recyclable packaging or that are made from recycled packaging. Sourcing and buying local foods is another factor in making snacks more eco-friendly. During the spring and summer months, farmer’s markets are an ideal place to find fresh, seasonal produce. While not every farmer is certified organic, many do follow organic practices, but choose not to be certified. Local eggs are also generally easy to find as there is an increased interest in raising chickens. Based on these considerations, here are six suggestions for healthy, eco-friendly snacks everyone will love.

Eggs. Eggs are a fantastic source of protein. Hard-boiled eggs will keep for up to a week in the refrigerator. Hard boiled eggs can be served whole or sliced. These eggs can also be turned into deviled eggs in under 15 minutes.

Meat & cheese Roll-Ups. Pre-packaged foods aimed at children often come in brightly colored boxes. The packaging for these products is excessive and the food is full of additives. Creating a plate of sliced cheeses and meats gives you control over the ingredients. Local, organic cheese and nitrate-free sliced meats make this option a hit with kids and parents.

Fruit & Yogurt Dip. Fresh, local fruit with a yogurt-based dip is a great choice in the summer and early fall months when fruit is abundant at farmer’s markets.

Veggies with Nut Butters. Carrots, bell peppers, celery and more go beautifully with nut butters. If nut allergies are a concern, seed butters can be substituted.

Nuts & Dried Fruit. Another nut based snack is chopped nuts with dried fruit. This treat delivers sweet, crunchy and salty flavors with every bite.

Snack Platter. Kids on the move need a variety of foods as well as high quality fats and nutrients. Arranging several of the above items on a tray provides kids with several tempting options. Uneaten foods from snack trays can be covered and placed in the refrigerator for future snacking.

When choosing eco-friendly snacks there are several questions to consider. Is it grown in a sustainable way? How far does it have to travel between growing and consumption? How much processing energy does it take to create? How much packaging does it have?

Many eco-friendly snacks can be made ahead which makes feeding busy families even easier. Homemade mozzarella, slow cooker applesauce and homemade yogurt may sound complicated and time consuming, but they are actually quite simple and yield far better flavor than store bought varieties. Families get busier every year, but just because families are busy, doesn’t mean healthy, eco-friendly foods need to be left behind.