Tag: vegetarian

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Eco Eats

Afraid of Going Vegan? How To Start Eating Less Meat

meatless-diet-vegan-vegetarian-salad

There are a lot of reasons to eliminate meat from our diets but it can be an intimidating prospect. It doesn’t matter if you want to go vegan or vegetarian for health reasons, because you care for the environment, because it aligns with your moral beliefs or any other reason, it can still be a confusing and scary thing to do. If you are looking to ease into it, you can try these non-drastic ways to cut down on meat.

rice-and-beans-meatless-diet

1. Stretch ground beef with rice and beans

If you are going to use ground beef for anything, you can cut it down with rice and/or beans. The meaty flavor you crave will still be there but you will be consuming only a fraction of the meat you usually would. Rice and beans are quite filling and cheap too, so this measure can be really good for your pockets as well as your diet.

2. Add chopped mushrooms to your pasta sauce

There are lots of delicious pasta sauces that call for meat and it’s hard to give up pasta. The good news is that in almost any meat-based sauce, you can replace the meat with chopped mushrooms and nobody will even notice. Mushrooms have a similar chewy texture and they will soak up the flavors of the rest of the ingredients in the sauce. Delicious pasta, no animal products. It’s the perfect dish.

3. Make your bacon count

Everybody loves bacon and it’s one of the hardest things to give up when changing your diet. You don’t have to give it up just yet, but you can really make it count. When making any dish that includes bacon, cook it first and leave the fat in the pan. Use the fat to cook the vegetables and other ingredients in the plate. This way, you can have a dish with only one strip of bacon and make it taste like it’s packed with the delicious stuff.

4. Eggs for lunch and dinner

For some reason, eggs are regarded as a breakfast food by almost everyone but you don’t have to restrict your egg dishes to the morning. Eggs are full of protein so they are great to have for lunch instead of a deli meat sandwich. If you cook them right, they can even be a fancy addition to your dinner plate. Besides, breakfast for dinner is always great.

5. Use vegetables with different textures

One of the biggest hurdles to overcome when phasing meat off your diet is that feeling that something is missing from all your meals. It’s like the dish is not complete unless it has some form of meat in it. Satisfy those cravings by combining many different textures in the same plate. Crunchy onions, soft potatoes, tender broccoli and leafy kale feel very different in your mouth.

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Eco Eats

Things You Should Know Before Going Vegan

vegan-diet-vegetables-basket

Love them or hate them, the world is anything but indifferent to vegans. Admiration, contempt, snide comments, jokes, moral outrage and, above all, misinformation start flaring up every time the world “vegan” is mentioned. If you are thinking about cutting off all meat products off your diet, here are some things you should know.

vegan-kitchen-cooking-carrots

1. It’s not for everyone

There’s no shame in trying it out for a while and deciding it’s not for you. There’s no shame in going back months or years later and try it out again. Becoming a vegan is a pretty big lifestyle change, especially in a society that is still so “meat-centric”. And it doesn’t matter how you choose to eat, your choice is not the “right” one for everybody else. Vegan or not, you should still respect other people’s choices (and make sure they respect yours).

2. There are exactly three jokes about vegans, and you will hear them all the time

Everybody is going to think they are being super clever when they tell you that your food is what their food eats. And they are going to expect you to laugh when you hear the “how to find a vegan in a dinner party, don’t worry, they’ll tell you” joke for the millionth time. And every time food of any kind is mentioned, you will hear some variation of “steak is better than your food”. So get used to it. The jokes can get annoying, but most people are genuinely trying to get a laugh and not judge you. Laugh it off, change the subject and expect to do it again at the next dinner party.

3. You will feel an odd sense of responsibility

Whether you like it or not, as a vegan you will be sort of an ambassador for all veganhood. And you will probably not realize it at first but as time goes on you will start to notice that your actions affect how the people around you perceive not only you, but all vegans. And as much as you try to avoid it, you will find yourself trying to act a certain way to “prove” that you are not the stereotypical vegan, or that not all vegans are the same. You will probably hold yourself to a higher standard than before, which is fine. As long as it doesn’t get out of hand, of course. Remind yourself that you are still human, you are still your own person and you are allowed to be less than perfect all the time.

4. You will feel lonely sometimes

When you are trying to find one single dish on that menu that does not contain meat or cheese, when you are munching on the side salad at that dinner party, when you are debating whether to accept an invitation to eat out because you don’t want to make a scene… Sometimes you will feel very alone in the way you eat. And in those moments you will probably feel more tempted to cheat than any other time. But you are not alone. The Internet is a wonderful place and it will help you connect with other vegans to keep you strong in those moments.

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Articles Eco Eats Uncategorized

Go Italian for Meatless Monday with Stuffed Shells

Meatless Mondays, and other food-themed days of the week, were invented to help stave off the boredom of having the same dishes over and over again. Even within those parameters, though, you could find yourself falling into a rut when it comes to the meatless dishes that grace your table each Monday. Stuffed shells is a classic Italian dish that lends itself to a variety of different versions, making it easy for you to customize it to suit your palate.

Modern Twist on an Old Favorite Embraces Versatility

While you start this recipe the same way regardless of which version you make – by boiling water to cook the typical large shells that can easily be stuffed – there the similarities end. You can tweak the filling for the shells to suit your dietary restrictions. For example, you can use soy ricotta cheese if you are dairy free or an egg substitute if you are also a vegan, to make the filling for the shells.

It is All in The Sauce

The sauce that you use in this recipe is another avenue that allows for plenty of adaptation and customization. A good marinara sauce – store-bought or homemade from ingredients from your garden – provides a delicious and light taste that allows you to savor each of the individual flavors equally. Adding chopped vegetables – spinach, zucchini and carrots are just a few ideas – while the sauce is simmering increase the healthy quotient of this meal. Additions, such as tofu or textured vegetable protein (TVP), add a significant dollop of protein.

Basic Stuffed Shells Recipe

12 large pasta shells

1 teaspoon extra-virgin olive oil

2 teaspoons minced garlic or 2 cloves of fresh garlic

1-1/4 cups finely chopped onion

1-1/2 cups ricotta cheese or substitute

3 tablespoons Parmesan cheese

Seasonings to taste (black pepper, Italian seasoning, etc.)

1 egg, lightly beaten

1-1/2 cups of sauce

1 cup mozzarella cheese

1. Generously grease a 9 inch baking dish and set aside. Preheat oven to 350 degrees.

2. Stirring often, cook pasta shells according to the directions on the package just until tender. Drain, rinse under cold water and set aside.

3. Heat oil in large skillet and add the onion and garlic, cooking until translucent.

4. Mix ricotta, egg and parmesan cheese, seasoning it to taste. Add cooked onion and garlic before mixing well.

5. Using about two tablespoons, generously stuff each cooked shell before arranging them in the dish.

6. Top with sauce and sprinkle with mozzarella cheese. Bake for 30 minutes. Makes about 4 servings.

 

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Featured Lawn & Garden

How to Make Soda Bottle Greenhouses

After you have grown your own veggies for a few years, you may be tempted to start your own seedlings. After all, a packet of vegetable seeds is much less expensive than a six-pack of vegetable seedlings, and you will get 25 or 30 seeds in each packet. Starting seedlings in peat pellets on a windowsill is fairly easy. However, if you don’t have a grow light, your seedlings will quickly become leggy. Most windowsills just do not have enough sunlight for a growing seedling, but the seedlings may not be quite ready for the outdoors. The weather of early spring can be notoriously fickle, and seedlings can freeze on an unexpectedly cold night or become damaged by an unexpected hailstorm.

Soda bottle greenhouses can help your seedlings grow tall and strong by allowing them to be outdoors with plentiful sunlight. However, they also provide protection from unexpected cold snaps and harsh spring storms. Additionally, they are an eco-friendly way of reusing trash that would end up in a landfill.

To make soda bottle greenhouses, you will need one empty soda bottle for each seedling, a craft knife, and potting soil. You can start your seedlings in peat pellets on your windowsill. Alternately, you can directly plant the seeds in the soda bottle greenhouse.

To make the greenhouse, first remove the label from the soda bottle and rinse any soda residue from the inside of the bottle. This sticky juice could attract ants; the ants will not damage your plants but will definitely be annoying.

Using the craft knife, pierce the bottom of the soda bottle to create a small drainage hole. Next, about halfway up the bottle, cut around the circumference of the bottle. Do not cut all the way around. You probably just need to cut about 85 percent of the way around the soda bottle. You can then fold back the top half of the bottle.

Fill the bottom half of the bottle with high-quality potting soil. Dampen the soil by pouring water into the dirt until it comes out of the drainage hole at the bottom of the bottle. Next, plant your seedling or seeds in the dirt.

Carefully move the top of the bottle back over the top of the seedling. Do not allow the plant’s leaves to become pinched in the plastic. Set your soda bottles outdoors in a sunny area. The soda bottle will protect the plant from cold weather and bad storms. You can leave the top of the bottle on if cold weather is an issue. However, if it gets hot, you will want to remove the lid to allow for ventilation and airflow. When the garden spot is ready and the last frost date for your area has passed, cut away the top of the soda bottle and plant your seedlings in the garden.

~April F.

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Eco Eats

Which Fruits and Veggies Should Be Organic?

Some people have read reports about harmful chemical residues in their foods and worry that they will make their kids sick by feeding them fresh produce. These families may not be able to afford to only buy organic produce. Yet, these parents also know that a diet rich in fresh fruits and veggies is crucial for the health of the whole family. Some parents may feel that they are in a no-win situation when planning the family’s meals and snacks.

However, if you are in this position, there is good news. You can prioritize your spending and still feed your family well. Certain types of fruits and vegetables are more likely to be contaminated with harmful chemicals. These varieties should always be bought from an organic farm. However, other types of fruits and veggies are less likely to be contaminated. Those types can be bought from your traditional supermarket produce department.

Every year for the past few years, the Environmental Working Group has released a list of foods that are most likely to be contaminated by harmful residues. They called these foods “The Dirty Dozen.” Here are the foods that are most dangerous due to elevated pesticide levels. You should buy these foods organically if at all possible.

  1. Apples–The old saying, “An apple a day keeps the doctor away.” may not apply to conventionally grown apples. The health benefits of this flavonoid-loaded fruit may be outweighed by the poisons that conventional growers must spray to keep bugs at bay.
  2. Celery–Celery is one of the worst offenders for pesticides. Never buy conventionally grown celery because the pesticide residues are sky-high.
  3. Bell Peppers–Red and green bell peppers are loaded with antioxidants and Vitamin C. Thankfully, they are easily grown at home in a garden or on a patio in pots if you can’t afford organic peppers.
  4. Peaches and Nectarines–Because of their thin skins and abundant insect pests, peaches and nectarines are very likely to have residues. Even frozen and canned peaches can be contaminated, so buy organic.
  5. Strawberries–These soft berries are prone to fungal infections, so commercial growers typically use fungicides on them. Organic varieties may be a bit smaller, but they often have higher levels of antioxidants and greater flavor.
  6. Grapes–Grapes and raisins are sources of resveratrol, an antioxidant that repairs cell damage. However, choose organic versions to avoid pesticide exposure.
  7. Spinach, Lettuce, Kale–Leafy greens are a great source of iron, Vitamin K, Vitamin C, and a host of other crucial vitamins and minerals. Buy organic types to get all of the benefits without the poisons of pesticides.
  8. Cucumbers–Organic cucumbers can provide a cooling burst of sweetness on a hot day and provide plenty of Vitamin K.
  9. Blueberries–Blueberries have one of the highest levels of cancer-fighting antioxidants of 60 tested varieties of fruits and veggies. Commercial growers typically spray their berries with pesticides, so get your antioxidants safely by buying wild-grown berries.
  10. Potatoes–Most of the nutrients found in a potato are in the skin and the thin layer of flesh directly beneath the skin. Choose organic varieties to ensure no harmful pesticides in this root vegetable.
  11. Green Beans–Green beans are great sources of Vitamin C and flavonoids. They are frequently sprayed in commercial fields with pesticides, so organic is a must for this popular veggie.
  12. Cherry Tomatoes–What would a salad be without a few cherry tomatoes? This popular vegetable is loaded with lycopene and can improve prostate health. Choose organic for the most health benefits.

~April F.

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Eco Eats Featured

Black Bean Veggie Burgers for Meatless Monday

It’s Monday which means another Meatless Monday recipe for you! We have found an excellent black bean veggie burger recipe, it’s easy, quick, and fast! Once you make this recipe you won’t be buying pre-made veggie patties EVER again!

Ingredients:

1- 16 oz can of black beans, drained and rinsed

½ green bell pepper, cut into 2 inch pieces

½ onion, cut into wedges

3 or 4 cloves garlic, peeled

1 egg

1 tbsp chili powder

1 tsp hot sauce

1 tsp cumin

½ cup breadcrumbs

Directions:

Preheat your oven to 375 and prepare your baking sheet with oil.

While the oven is preheating, in a medium bowl mash black beans with a fork until thick and pasty.  In a food processor, finely chop bell pepper, onion and garlic. Then stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin and hot sauce. Stir the egg mixture into the mashed beans. Mix into bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.

Proceed to bake for about 10 minutes on each side.

Additional Notes:

Instead of baking you can grill on an outside grill. You can also make other substitutions and or changes to the ingredients based on your personal preferences.

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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.