Here’s a post I created a couple of years ago, which I decided to share again.
With so many of you changing your meat-eating habits, I thought this post would be helpful.
Happy cooking!
Being the only vegetarian member of a meat-loving family has its challenges.
But despite that, there are just so many advantages of a vegetarian diet – including making me feel lean and clean – that I’m still going strong after 7 years.
Yay!
Now maybe you, on your road to being more aware of your health, have decided to go more plant-based but aren’t sure where to begin.
I want to share with you some easy ideas that can turn traditional meals into veggie dishes with just a few key ingredients that I always keep on hand.
The top 6 ingredients I recommend are:
- Canned or dried beans (especially chick peas, black beans and lentils)
- Avocados
- Nuts (especially almonds, walnuts, and pine nuts)
- Extra-firm tofu
- Feta cheese
- Eggs
Now, before I get into the veggie versions of 3 of my family’s favorite dishes, I just want to mention two indispensable items that have saved me from more than a few meaty situations.
My 2 Vegetarian Indispensables
Eggs and home-made hummus are essential for me a as vegetarian in a meat-eating household.
They have, on many an occasion, quickly transformed a meat-centered meal into a vegetarian delight.
So here’s what I do with them…
Home-made hummus
It’s home-made, so first you’ve got to make it:
Take a rinsed can of chickpeas, two cloves of crushed garlic, a tablespoon of lemon juice, some olive oil (maybe ¼ cup or so), a tablespoon of tahini if desired (that’s sesame paste), and a sprinkle of sea salt.
I just quickly blend that all up in a good blender (so important), and voila!
Simple and cheap hummus.
I use hummus as a dip for raw veggies, on whole-grain toast, in a lettuce wrap, and even in a salad dressing or a salad. So if I’m in need of protein for a sandwich or a meal, hummus is filling and just plain awesome!
I’ve included this recipe, along with the 3 vegetarian recipes of my family’s favorite meals in a freebie recipe file which you can download by clicking on the link.
Eggs
Eggs are an easy go-to protein for me.
I’m not vegan, so if you’re looking for total plant-based eating, I’m not your gal.
I make omelettes, scrambled and boiled eggs regularly, especially as a direct replacement for a steak, chicken breast, fish filet, or any other piece of meat my family is having on a given night.
I also typically cook up a few eggs for lunch or after a long run or tough workout, or chop them up for a fabulous sandwich, or slice them into a salad, or sometimes soft-boil them and scoop them onto whole-grain toast.
So, even if you just have a few eggs and hummus on hand, you’re already doing great in the vegetarian protein department!
However, if you’re looking for a little more, I’ve got a few simple vegetarian versions of some of family’s favorite dinners.
I’ve gotten quite a bit of mileage out of these, so I know they’re simple and good.
Burgers
The smell of summer barbecues is heavenly, and hamburgers are usually a very big part of that scene.
The first summer I was vegetarian was tough, with all our neighbors seemingly conspiring against me with their barbecued dinners.
So, it didn’t take me long to discover a way to enjoy my favorite barbecued burgers in a new veggie way.
Enter my Best Bean Burgers.
I usually cook these on the stove top, but they can also be done on a flat grill or aluminum foil directly on the barbecue.
Then plop the bean burger on a toasted hamburger bun, or how about wrapping in a large lettuce leaf?
Finally, dress up your burger like you would normally and you’ll enjoy the best of summer like everyone else, but without the slow digestion (or indigestion) of a regular burger.
Yes!
Shepherd’s pie
Traditional shepherd’s pie calls for mashed potatoes, corn niblets, and ground beef – at least in our house.
This is a dish that the kids still love, so it pops up on our menu from time to time.
Since my boyfriend is usually the one who prepares this dish, he’s made me my very own shepherd’s pie simply by substituting store-bought veggie ground round for ground beef.
Although this is delicious, I also enjoy giving it a little Indian flair by replacing the meat with a can of lentils, a few chopped tomatoes, and some Indian spices.
I call it Indian Lentil Pie.
Spaghetti sauce
Again, my boyfriend is the one who painstakingly creates his own spaghetti sauce every couple of weeks: With ground beef.
So, this is when I go pesto.
Sometimes it comes from a jar, but when I can, I like to prepare this Sun-Dried Tomato Pesto Sauce.
I absolutely love this pesto sauce (it doesn’t last long!)
Transform a salad into a meal
A lot of times we have salad as a side-dish with our supper.
Usually it consists of some leafy greens, cucumber, and maybe some cherry tomatoes or chopped sweet peppers if we have some on hand.
However, as the resident vegetarian who isn’t having grilled meat alongside her salad, I sometimes prefer to create a meal out of the salad instead of making a meat substitute (like an omelette or grilled tofu).
And this is simple enough to do:
I just add chopped nuts (toasted, if possible), and/or some cooked quinoa, and/or cubed feta cheese (or other cheese), and/or sliced avocado, and/or some grilled, marinated tofu or chopped boiled eggs.
Use your imagination here!
Then I’ll make a sweet or savory salad dressing to top it off, usually consisting of equal parts olive oil and red wine vinegar (or balsamic if I want a sweeter dressing), Dijon mustard, crushed garlic clove, and a few sprinkles of dried oregano (or a little real maple syrup if we’re going sweet).
Add salt and pepper to taste, and you’ve got yourself a dressing for your meal of a salad!
I’ve included all this info in the freebie, too!
I hope that you got some inspiration to add a little more plant-based fare to your diet.
As you move towards a healthier lifestyle, I encourage you to have at least 3 plant-based meals during your week.
It’s a great thing to do not only for your body, but for the environment and your wallet as well.
And if you didn’t already download my 3 recipes, I hope they help inspire you to go more plant-based.
Keep moving forward my friend,
Debbie