#meatlessMonday

[healthtolife]

10 High-Fiber Recipes for Any Night of the Week

10 High-Fiber Recipes for Healthy and Easy Weeknight Meals

10 High-Fiber Recipes for Any Night of the Week, Fibre is an important part of a healthy diet. It helps keep your digestion running smoothly, supports a healthy weight, and can reduce the risk of diabetes, according to the Mayo Clinic. But what are some good high-fiber meals? We’ve compiled a list of tasty recipes with at least 8 grams of fibre per serving to help you eat well and meet your nutrition goals. Healthy eating doesn’t have to mean giving up on flavour!

Most adults don’t get enough fibre — women need about 25 grams a day, and men need around 30 grams, according to the 2020-2025 Dietary Guidelines for Americans. To reach these goals, add more fruits, vegetables, and whole grains to your meals. Just remember to increase your fibre intake gradually to avoid any stomach discomfort.

Not sure where to start? Try adding beans to your grain bowls, using hummus or guacamole instead of mayo, or packing extra crunchy veggies into a stir-fry. Soups and salads filled with vegetables are also great options. And don’t forget to start your day with a high-fibre breakfast to set the tone for the rest of the day!

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[tilbageidanmark]

Little things you can do to save the environment.

[animal-diaries-blogs]

George Bernard Shaw said it best: "Animals are my friends…and I don't eat my friends." Feeling inspired to be kind to all creatures great & small?

[zardyplants]

Vegan Stuffed Zucchini is a delicious entree that uses hollowed out fresh zucchini as a boat for an incredible filling. Our vegan zucchini boats are filled with tender soy curl morsels and can be flavored either as vegan beef or vegan sausage. Plus it's ready in just 35 minutes. So grab a spoon and start carving your zucchini!

[adriyoyosblog]

If you want to try meatless Monday or any other day and don’t have idea what to eat ! Potatoes ! Que rico !!😋 Do it for the animals please 💕

[awesomehealth]

Plant-Powered Protein: The Vegan’s Guide to Protein-Rich Foods

Hey there, health enthusiasts! Are you ready to power up your plant-based diet with protein-packed goodness? Whether you’re a seasoned vegan or just dipping your toes into the world of plant-based eating, getting enough protein is essential for maintaining muscle mass, supporting cell growth and repair, and keeping you feeling full and satisfied.

But where do vegans get their protein, you ask? Fear not! We’ve got you covered with a roundup of some of the best vegan sources of protein to fuel your body and keep you thriving:

1. Lentils: These little legumes are a powerhouse of protein, fiber, and essential nutrients. Whether you’re whipping up a hearty lentil soup, tossing them into salads, or making a flavorful lentil curry, lentils are a versatile and delicious addition to any meal.

2. Chickpeas: Also known as garbanzo beans, chickpeas are a staple in many vegan diets. Roast them for a crunchy snack, blend them into creamy hummus, or toss them into salads and stir-fries for an extra boost of protein and fiber.

3. Quinoa: This ancient grain is not only a complete protein but also packed with vitamins, minerals, and antioxidants. Use quinoa as a base for salads, stir-fries, or Buddha bowls, or enjoy it as a nutritious side dish.

4. Tofu and Tempeh: These soy-based protein powerhouses are incredibly versatile and can be used in a wide variety of dishes. Whether you’re grilling up tofu skewers, marinating tempeh for a hearty sandwich, or adding them to stir-fries and curries, tofu and tempeh are excellent sources of plant-based protein.

5. Nuts and Seeds: Almonds, peanuts, chia seeds, hemp seeds, and pumpkin seeds are all packed with protein, healthy fats, and essential nutrients. Sprinkle them on top of oatmeal, yogurt, or salads, or enjoy them as a satisfying snack on their own.

6. Beans: From black beans and kidney beans to navy beans and pinto beans, the options are endless when it comes to beans. Add them to soups, stews, chilis, and salads for a protein boost that will keep you feeling full and satisfied.

7. Seitan: Made from wheat gluten, seitan is a meaty and versatile protein source that’s perfect for vegan cooking. Use it in stir-fries, sandwiches, tacos, and more for a hearty and satisfying meal.

So there you have it, folks! With a little creativity and some delicious plant-based ingredients, getting enough protein on a vegan diet is easier than ever. So go ahead, embrace the power of plants, and fuel your body with the protein it needs to thrive!

Stay healthy!

[jowolf2]

10 MEATLESS MONDAY MEAL IDEAS

Vegan Philly “cheesesteak” sliders, vegan Mongolian “beef” noodles, stir fried barley on roasted vegetables, zucchini quiche, homemade cup-a-noodle soup, rajma masala, beet burgers, lentil and mushroom pot pie, Indian spiced stuffed peppers, jackfruit Greek gyro.

[camillejones]

🌱💪 When we think of protein, many of us automatically turn to meat. But guess what? There are fantastic alternatives out there, and quinoa is one of them! 🌾🌿

Quinoa is a tiny but mighty grain that is not only gluten-free but also packed with high-quality protein. It's a complete protein source, meaning it contains all nine essential amino acids our bodies need. 💪🌾

This superfood is versatile and can be incorporated into various dishes. From salads and stir-fries to pilafs and Buddha bowls, quinoa adds a nutritious punch and a delightful texture to your meals. 🥗🍲

What's more, quinoa is rich in fiber, iron, and magnesium, making it a nutrient powerhouse. It's a fantastic option for those following a vegetarian or vegan lifestyle, or anyone looking to diversify their protein sources. 🌱✨

To enjoy quinoa, simply rinse it well and cook it according to the package instructions. You can also experiment with different flavors by adding herbs, spices, or even a squeeze of lemon juice to enhance the taste. 🍚🍋

So, why not give quinoa a try and embrace the wonders of plant-based protein? Your body and the planet will thank you! 🌍💚

[ronniefein]

Chick Pea, Dried Fruit and Vegetable Pilaf

We have been eating more vegetarian dishes recently — somehow just in the mood and don’t have as big a yen for meat.

Besides, vegetarian dishes are traditional for Purim, which begins at sundown on  Monday, March 6, 2023, so the casserole recipe below is something for you to consider this year.

We had this dish a few times (variations) and loved the combination of tangy and sweet (dried fruit), the savory chick peas and the seasoned but just gently spicy flavors in the rice.

It’s also a good way to use up rice and chick peas if you don’t eat them during Passover.

And — it’s a good bet for Break-the-fast if (as we do) you have a dairy or vegetarian feast instead of the traditional smoked fish.

Chick Pea, Dried Fruit and Vegetable Pilaf

1 15 ounce can chick peas, drained

3 tablespoons olive oil

salt, paprika

3-4 medium scallions (or use a yellow onion), chopped

1 large clove garlic, chopped

2 medium carrots sliced 1/2-inch thick

1/2 cup halved dates, preferably medjool

1/3 cup cut up dried apricots

1/3 cup golden raisins

1-1/2 teaspoons grated lemon zest

1 teaspoon cumin

1/2 teaspoon ground coriander

pinch or two of Aleppo pepper (or use crushed red pepper or cayenne)

1 cup white rice

2 cups vegetable stock

Preheat the oven to 400 degrees. Place the chick peas on a parchment paper lined baking sheet, pour one tablespoon of the olive oil over them and toss to coat them. Sprinkle with salt and paprika. Roast for about 20 minutes, shaking the pan occasionally, or until the chick peas are lightly crispy. When they are done, remove the chick peas from the oven, set them aside and turn the oven heat to 350 degrees. Heat 2 tablespoons of the olive oil in a large heat-proof, oven-proof pan over medium heat. Add the scallions, garlic and carrots and cook for 1-2 minutes. Add the dates, apricots and raisins. Sprinkle with salt, cumin, coriander and Aleppo pepper, stir and cook for 1-2 minutes. Add the rice and chick peas. Stir to distribute the ingredients evenly. Pour in the stock, bring to a boil. Remove from the heat, cover the pan and place in the oven. Bake for about 45 minutes. Let rest, covered, for 10 minutes.

Makes 4 servings

[shopsmallblog]

Enjoy the richness of this cheesy one-pot vegetarian chili mac without the meat. This dish is comforting and filling because it is full of healthy foods like black beans, corn, and tomatoes. Great for a cozy dinner during the week or making meals ahead of time for the next week.

Ingredients: 2 cups macaroni pasta. 1 can 15 oz black beans, drained and rinsed. 1 can 14.5 oz diced tomatoes. 1 cup corn kernels fresh or frozen. 1 onion, diced. 2 cloves garlic, minced. 1 tablespoon olive oil. 2 cups vegetable broth. 1 cup shredded cheddar cheese. 1 teaspoon chili powder. 1/2 teaspoon cumin. Salt and pepper to taste. Fresh cilantro, for garnish optional.

Instructions: In a large pot, heat olive oil over medium heat. Add diced onion and minced garlic, cook until softened. Stir in chili powder and cumin, cook for another minute. Add diced tomatoes with their juices, black beans, corn, macaroni, and vegetable broth. Bring to a simmer, then reduce heat to low. Cover and cook for about 15-20 minutes, or until pasta is tender, stirring occasionally. Once pasta is cooked, stir in shredded cheddar cheese until melted and well combined. Season with salt and pepper to taste. Garnish with fresh cilantro if desired. Serve hot and enjoy!

Prep Time: 10 minutes

Cook Time: 25 minutes

Arnold McLean

[wilsonmorewin]

These Jumping Jackfruit Tacos are a tasty and filling vegan option for regular tacos. Jackfruit has the same texture as pulled meat, so it can be used instead. With all of their fresh herbs and spices, these tacos are sure to become a family favorite.

Ingredients: 2 cups jackfruit canned, drained, and shredded. 1 tablespoon olive oil. 1 small onion, diced. 2 cloves garlic, minced. 1 bell pepper, diced. 1 teaspoon chili powder. 1/2 teaspoon cumin. 1/2 teaspoon paprika. Salt and pepper to taste. 8 small corn tortillas. 1 avocado, sliced. Fresh cilantro, chopped for garnish. Lime wedges for serving.

Instructions: Set a pan on medium heat and add the olive oil. Put in the minced garlic and diced onion and saut until the onion is soft. To the pan, add diced bell pepper and shredded jackfruit. Cook for 5 minutes. Add salt, pepper, cumin, paprika, and chili powder to taste. Mix things together well. You can warm up the corn tortillas in the oven or on a separate pan. Put some of the jackfruit mixture in each tortilla. Add cheese slices and chopped cilantro on top. Put lime wedges on the side and serve.

Prep Time: 15 minutes

Cook Time: 15 minutes

Larry V

[earsofthebeholder]

These Caesar White Bean Burgers are a tasty vegetarian take on a regular burger. They taste like Caesar salad because they have Parmesan cheese, garlic, and fresh herbs in them. It's great for a summer barbecue or a quick dinner during the week.

Ingredients: 1 can 15 ounces white beans, drained and rinsed. 1/2 cup breadcrumbs. 1/4 cup grated Parmesan cheese. 2 cloves garlic, minced. 1/4 cup chopped fresh parsley. 1/4 cup chopped fresh basil. 1/4 cup chopped sun-dried tomatoes. 1/2 teaspoon salt. 1/4 teaspoon black pepper. 1/4 cup Caesar dressing. 1 egg. 4 burger buns. Lettuce leaves. Sliced tomatoes. Sliced red onion. Sliced cucumber.

Instructions: Put the breadcrumbs, garlic, parsley, basil, sun-dried tomatoes, salt, and black pepper in a food processor and blend them all together. Pulse until everything is well mixed but still has some chunks. Put the salad in a bowl and add the egg and Caesar dressing. Mix until everything is mixed in evenly. Cut the mixture into four equal parts and use your hands to form them into burger patties. Get a grill or grill pan hot, but not too hot. Place the patties on the grill and brush them with oil. Cook for four to five minutes on each side, or until they are nicely charred and hot all the way through. For a minute or two, toast the burger buns on the grill until they get a little brown. To make the burgers, put a lettuce leaf on the bottom half of each bun and then a burger patty on top of it. Add cucumber, tomato, and red onion slices on top. If you want, add more Caesar dressing on top. Put the top bun on top and serve hot.

Prep Time: 15 minutes

Cook Time: 10 minutes

Evan S

[bookishlybritt]

A hearty and flavorful vegan chili infused with smoky BBQ flavors, perfect for a cozy meal. Textured vegetable protein mimics the texture of ground meat, while a blend of spices and vegetables adds depth to this comforting dish.

Ingredients: 1 cup textured vegetable protein TVP. 1 can 15 ounces black beans, drained and rinsed. 1 can 15 ounces kidney beans, drained and rinsed. 1 can 15 ounces diced tomatoes. 1 red bell pepper, diced. 1 onion, diced. 2 cloves garlic, minced. 2 tablespoons chili powder. 1 tablespoon smoked paprika. 1 tablespoon cumin. 1 tablespoon soy sauce. 2 tablespoons tomato paste. 2 cups vegetable broth. Salt and pepper to taste.

Instructions: In a bowl, rehydrate TVP with enough hot water to cover and let sit for 5-10 minutes, then drain excess water. In a large pot, saut onion and garlic until translucent. Add bell pepper and saut until softened. Stir in rehydrated TVP, chili powder, smoked paprika, and cumin, cooking for another 2-3 minutes. Add diced tomatoes, black beans, kidney beans, soy sauce, tomato paste, and vegetable broth. Bring to a boil, then reduce heat and let simmer for 20-25 minutes, stirring occasionally. Season with salt and pepper to taste. Serve hot, garnished with your favorite toppings such as diced avocado, vegan cheese, or chopped green onions.

Prep Time: 15 minutes

Cook Time: 30 minutes

Stella Oliver

[officialmillionaires]

Tofu and spices are used to make a tasty vegan alternative to scrambled eggs.

Ingredients: 1 block firm tofu, drained and crumbled. 2 tablespoons nutritional yeast. 1/2 teaspoon turmeric powder. 1/2 teaspoon garlic powder. 1/2 teaspoon onion powder. Salt and black pepper to taste. 2 tablespoons plant-based milk. 1 tablespoon olive oil. Optional: chopped veggies such as bell peppers, onions, or spinach.

Instructions: Tofu crumbles, nutritional yeast, garlic powder, onion powder, salt, and black pepper should all be mixed together well in a bowl. In a nonstick skillet over medium heat, heat the olive oil. Add the tofu mixture to the pan and cook, stirring every now and then, for three to five minutes. If you want to, add the chopped vegetables to the pan and cook for another two to three minutes, until the vegetables are soft. Add the plant-based milk and keep cooking for another two to three minutes, until the mixture is hot all the way through and smooth. If you need to, add more seasoning. Take it off the heat and serve hot.

Prep Time: 10 minutes

Cook Time: 10 minutes

Connor

[vmantras]

Smoky BBQ Pulled Jackfruit Sandwich Recipe

Enjoy the delicious taste of smoky BBQ in a plant-based twist with this Pulled Jackfruit Sandwich. It’s flavorful, hearty, and perfect for a quick lunch or dinner. Ingredients For the Jackfruit: 1 can (400g) young green jackfruit (in brine or water, not syrup) 1 small onion (finely chopped) 3 garlic cloves (minced) 1 tsp smoked paprika ½ tsp ground cumin ½ tsp chili powder ½ cup BBQ…