Do you have 40 minutes tonight to prepare your dinner?
Meatless Monday noise is over. It’s not a fad any more. It’s now alive and well to benefit all of us mortals. Eating exclusively plants at least once a week for an awesome return1 is not so bad:
The EPIC study found that vegan and vegetarian groups had a 32 percent lower risk of hospitalization or death from heart disease.1
We try on most “normal” days to go meatless. Not just Mondays. Check out how we made this easy feast. No one will ask you, “Where do you get your protein?” on this one.
First, the salad…
Home Pantry Salad, Raw and Fresh
True to the wild spirit of our kitchen, we went with the flow on what we had when we opened the fridge and the pantry.
1 bunch Romaine lettuce, organic
1 large mango, organic
2 handfuls dried Goji berries, organic
1 handful raw walnuts, organic
2 TBSP Chia seeds, organic
Raw salad ingredients.
1. Chop off the bottom that holds lettuce together.
2. Wash lettuce and mango thoroughly.
3. Chop lettuce in whatever way you wish and place in salad bowl.
4. Peel the mango and slice in cubes; place on top of the chopped lettuce.
5. Sprinkle Goji berries, walnuts, and chia seeds.
6. Mix when ready to eat.
Next, the tofu…
Garlic Tofu Pan Steak
So what do we have here?
1 box Nasoya Extra Firm Tofu, non-GMO, organic
1 bulb garlic, organic
Extra virgin coconut oil, organic
Bragg’s Amino (use tamari or soy sauce, if you prefer)
Ground black pepper
Dried basil leaves
Veggie steak ingredients.
1. Chop tofu in blocks as shown above.
2. Mince garlic.
3. Heat 1 TBSP extra virgin coconut oil. Set to low heat.
4. Saute garlic till light brown.
5. Sear tofu.
6. While one side of tofu is being seared, season top of each block with Bragg’s Amino sauce, garlic powder, and basil sprinkles.
7. Flip tofu and repeat #6.
8. Flip tofu each way until both sides are light brown.
9. When ready to serve, top each block with sautéed garlic and sprinkle sesame seeds.
Now, the sides…
Steamed Herbed Quinoa and Lentils
I love white rice. But at some point, I needed to switch to low glycemic eating. I feel better. I weigh better. So proudly, I have mastered some happy edits to “rice” when I feel like enjoying some.
2 cups quinoa, organic
2 cups yellow/red lentils
Himalayan pink salt
Bragg 24 herb sprinkle, organic
Electric rice cooker
Steamed herbed quinoa and lentils ingredients
1. Measure and pour two cups of quinoa and 2 cups of yellow lentils into the rice cooker.
2. Add a pinch of Himalayan pink salt.
3. Sprinkle some garlic power and Bragg’s 24 herb sprinkle.
4. Mix everything.
5. Add eight cups of water—my soft rule for steaming quinoa and lentils in a standard electric rice cooker is a ratio of 1 grain:2 water versus the usual white rice rule of 1 white rice: 1 water.
6. Turn the electric rice cooker switch to “cook rice” and let it go through its normal cooking cycle.
Last but not the least…
Mmm Green Mush
Never underestimate the power of dark greens. I just love greens in juices, smoothies, and sides.
1 bunch kale pulp, organic (saved from green juice)
1 bunch spinach pulp, organic (saved from green juice)
1 clove garlic, leftover from the tofu pan
1 lb snow pea pods
Ground black pepper
2 TBSP flax seeds, organic, ground fresh before use
Green mush ingredients.
1. Wash all vegetables thoroughly.
2. Cut hard ends of snow pea pods.
3. Chop snow pea pods.
4. Using the same cast iron skillet where the tofu was seared, reuse (with some of the coconut oil and garlic bits left) for quickly sautéing pea pods and green pulp. Make sure the setting is on low heat.
5. Sprinkle ground black pepper to taste.
6. When ready to serve, sprinkle two tablespoons of ground flax seeds and sesame seeds.
And, after eating all that, we are now pleasantly full.
The tiny oranges below are a good finish. Of course, drink plenty of fresh filtered water.
I hope you get to make some of these fun stuff for Meatless Mondays.
For now, my new season Walking Dead iTunes download is ready. Our real Monday night dessert. 🙂
Oh and by the way, each dish has all the protein you need. So no worries, just enjoy!
- Bradbury KE, Crowe FL, Appleby PN, Schmidt JA, Travis RC, Key, TJ. Serum concentrations of cholesterol, apolipoprotein A-I and apolipoprotein B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans. Eur J Clin Nutr. 2014;68:178-183. [via Physicians Committee for Responsible Medicine]