½ cup uncooked quinoa
Daily servings of beans and cruciferous vegetables are a must. Here two colors of cabbage get dressed-up as slaw and chickpeas are disguised in falafel patties. Traditional falafel combines ground chickpeas with Mediterranean spices fried in small balls or patties. Seasoning the falafel with sesame oil and garlic, serving it on a bed of slaw, and drizzling it with peanut dressing, gives it a thai-style twist.
2 ½ cups brown rice
1 tsp salt
This recipe works best if the rice is cold, so making it a day ahead of time is best. The sauce could also be made ahead and kept in the fridge. Buy matake at an Asian food store for the best price and selection.
2 cups water
1/4 oz dried shitake mushrooms
5 whole black peppercorns
Pad Thai is Thailand's national dish of stir-fried rice noodles traditionally seasoned with fish sauce. We use matake seaweed and miso paste to get the ocean flavor without using an animal product.
4 green bell peppers
1 cup red onion
1 cup celery, about three ribs
Starting with a vegetable as the centerpiece of the meal, this recipe boasts the generous umami flavor of tomato paste paired with smoked paprika. If you are a tomato lover, use a 28 oz can of roasted diced tomatoes, but if tomatoes are not your favorite, a 14 oz can works just as well.
1 cup warm water
2 tsp maple syrup
1 tsp instant yeast
Making the dough for this flatbread requires rising time, but otherwise this recipe is pretty quick to assemble and bake. Fresh summer tomatoes work best.
1 ½ cups whole wheat flour
½ cup all-purpose white flour
1 to 2 tsp salt
This meal requires a little extra time to prepare, but the payoff is worth it. I usually save it for when I have the afternoon at home. The serving size on this meal is two because when my husband and I have it for dinner, we devour 16 ravioli each as soon as I can get them to the table. You could easily serve this for four if the meal included salad and another vegetable side dish.
1 tsp vegetable oil
1 red onion
1 bell pepper
2 to 3 stalks of celery
2 cloves garlic, minced
1/2 cup vegetable broth or stock
14 oz can diced tomatoes
1 tsp cumin
1 tsp chili powder
1 tsp smoked paprika
1/4 tsp cayenne (for those that want a spice kick)
2 cans of beans (chili, pinto, or black)
salt to taste
Several types of vegetables and beans make the best type of plant-based meal! To feed a bigger crowd, serve over brown rice or whole wheat elbow noodles.
You understand that you need to make some changes so that your diet is contributing to your well-being, but you just can’t see yourself making the plunge to plant-based eating today. That's alright, you can still get started making better choices to move toward more plant foods and less animal foods.
1 cup dried black-eyes peas (or 14 oz can of beans)
1/2 cup brown rice
3 tsp salt
1 Tbsp olive oil
1/2 red onion, chopped
2 cloves garlic, chopped
1 1/2 cup button mushrooms, chopped
3 cups vegetable broth or stock
1 tsp dried rosemary
2 tsp smoked paprika
1 tsp tomato pasted
1 bunch collard greens
In the Southern United States, Hoppin' John became a dish for the New Year's Day meal bringing luck and prosperity. Serve with cornbread to match the saying, "Peas for pennies, greens for dollars, and cornbread for gold." Smoked paprika provides the traditional flavor without the carcinogen of cured meat. Collard greens add a dose of cruciferous vegetables to ensure a new year filled with wellness.
Roti
1 cup whole wheat flour (If you can purchase roti flour, the bread will be even tastier.)
3/4 tsp salt
1/2 cup warm water
Dal
1/2 cup of green lentils (split peas)
1 large red potato, cut in bite size cubes
2 cups shredded red cabbage
1 cup frozen green beans
1 carrot, peeled and sliced
1 1/2 tsp salt
1 tsp curry powder
2 Tbsp. chickpea/garbanzo flour
1 tsp olive oil
4 cloves of garlic, minced
2 tsp grated ginger
Known for it's huge vegetarian population, Indian cuisine offers many options for plant-based eaters. Here vegetables are cooked to tender perfection in a flavorful curry stew. Check that your curry powder contains turmeric and cumin. A quick whole wheat flour bread accompanies the meal.
