Meatless Monday: Give veg a chance
Resolved to get healthy? Meatless Monday’s a simple way to start, and chef Joseph Solar may be all the inspiration you need.
“A lot of people have this concept of what vegan is, and I’m shattering it,” said the owner of The Greyhound Cafe in Malvern, where his plant-based menu features “no labels, just great food.”
Think vegan versions of wings, burgers and cheesesteaks, plus Mexican and Italian favorites like “life-changing chimichangas” and penne alla vodka with cashews for creaminess.
“I’m a Texas boy. I love steaks, and I love barbecue. I love all that stuff. We’ve been able to veganize all the stuff that I love,” explained Solar, who lost 45 pounds after making the switch. “I opened because I feel so passionate about introducing the possibilities of what’s available.”
Also passionate about health: Ashvini Mashru, a registered dietitian and author of “Small Steps to Slim: A Simple, ‘No Diet’ Lifestyle System for Busy Moms.” In her house, meatless dinners hit the table twice a week.
“It’s all about adding spices and making it interesting,” she said. “Vegetarian meals can make you feel full as long as they’re nutritious.”
Her family loves rajmah and rice, a “very quick, easy” mix of beans, onion, ginger, garlic, tomato, turmeric and other seasonings. Cool it down with fresh yogurt or spice it up with homemade cilantro chutney.
“My husband can’t even tell it’s a vegetarian meal because it’s so tasty,” Mashru described. “You can get more fiber. You can get more antioxidants. The spices that I add have anti-inflammatory and antioxidant properties.”
Another good source of antioxidants: mushrooms.
“Mushrooms are a nutrient powerhouse,” according to Amanda Zessin, spokesperson for the Mushroom Council. “They contain potassium, B vitamins, a range of antioxidants and are the only source of Vitamin D in the produce aisle.”
Try marinated mushroom bowls with lentils and wild rice, “a savory, filling meal” that’s “flavorful,” “versatile” and “highly Instagrammable.”
Back at The Greyhound Cafe, its Instagram feed’s full of dishes you may mistake for meat. But instead of Meatless Monday, Solar offers Omnivore Monday with “a special (plant-based) menu geared for omnivores.”
“The textures will be great. The flavor profile will be great, and they’ll enjoy it,” he said. “We get a lot of meat eaters who come in here because they love the food.”
Vodka Sauce
Ingredients 6 ounces water 2 ounces cashews
1 (28-ounce) can Cento organic whole peeled tomatoes 2 teaspoons vegan butter 1 teaspoon olive oil pinch red chili flakes
1/8 teaspoon white pepper 1/2 teaspoon sugar
1 teaspoon salt
2 ounces vodka
6 ounces soy creamer 1 tablespoon garlic 1 tablespoon onion 2 tablespoons basil 1 tablespoon nutritional yeast Instructions
Soak cashews in water overnight and drain. Set aside. In a saucepan, add tomatoes, vegan butter, olive oil, chili flakes, white pepper, sugar, salt and vodka. Then blend together soy creamer, soaked cashews, garlic, onion, basil and nutritional yeast. Combine all ingredients in saucepan and use immersion blender to liquefy. Serves 4. RECIPE COURTESY OF THE GREYHOUND CAFE
Rajmah and Rice
Ingredients 1 can red kidney beans
1 cup chopped onions Olive oil
1/2 teaspoon fresh ginger and garlic paste
1 cup fresh tomatoes, diced 1/4 teaspoon cumin
1/4 teaspoon paprika or chili
powder
1/4 teaspoon turmeric Salt to taste
1 cup water Fresh cilantro Cooked rice Instructions
Rinse and drain the beans. Finely chop ginger and garlic to make a paste. Add 1/2 teaspoon of the paste or more (to taste) to a large pan with a splash of olive oil, chopped onions and tomatoes. Sauté for 5 to 10 minutes until the onions and tomatoes are tender and falling apart. Add the rinsed beans, cumin, paprika, turmeric and 1 cup water. Simmer for 10 to 15 minutes until everything is combined and starts looking like a curry. Turn off heat and add cilantro to taste. Serve warm with rice. Serves 4.
RECIPE COURTESY OF REGISTERED DIETITIAN ASHVINI MASHRU
Cilantro Chutney
Ingredients
1 handful cilantro
1 or 2 small green chile peppers 2 cloves garlic
Water
Salt
Fresh lime juice Instructions
In a blender, add cilantro, chile peppers, garlic and enough water to puree. Blend. Season with salt and fresh lime juice to taste.
RECIPE COURTESY OF REGISTERED DIETITIAN ASHVINI MASHRU
Muttar Paneer
Ingredients 1 cup fresh peas
1 cup chopped fresh paneer (Indian cheese)
1 cup chopped onions Olive oil
1/2 teaspoon fresh ginger and garlic paste
1 cup fresh tomatoes, diced
1/4 teaspoon cumin
1/4 teaspoon paprika or chili powder
1/4 teaspoon turmeric
Salt to taste
1 cup water
Fresh cilantro
Cooked rice Instructions
Finely chop ginger and garlic to make a paste. Add 1/2 teaspoon of the paste or more (to taste) to a large pan with a splash of olive oil, chopped onions and tomatoes. Sauté for 5 to 10 minutes until the onions and tomatoes are tender and falling apart. Add the peas, paneer, cumin, paprika, turmeric and 1 cup water. Simmer for 10 to 15 minutes until everything is combined and starts looking like a curry. Turn off heat and add cilantro to taste. Serve warm with rice. Serves 4.
RECIPE COURTESY OF REGISTERED DIETITIAN ASHVINI MASHRU
Marinated Mushroom Bowls with Lentils and Wild Rice
Ingredients Mushrooms:
1/4 cup extra-virgin olive oil 2 tablespoons unseasoned rice vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons dark sesame oil 1 teaspoon chili oil
1 green onion, thinly sliced 1 tablespoon chopped fresh cilantro
1 teaspoon sesame seeds 8 ounces crimini mushrooms, thinly sliced
Bowls:
2 cups thinly sliced purple cabbage
1 tablespoon fresh lime juice Pinch of salt
2 teaspoons low-sodium soy sauce
2 cups cooked French lentils 1 cup cooked wild rice
1 cup chopped cucumber Garnishes: chopped cilantro, sliced green onions, black sesame seeds, lime wedges Instructions
To marinate the mushrooms, whisk together the olive oil, rice vinegar, soy sauce, sesame oil and chili oil in a shallow bowl. Stir in the green onion, cilantro and sesame seeds. Add the mushrooms and gently toss in the marinade. Cover and let rest for 30 minutes. Place the cabbage in a bowl and toss with the lime juice and pinch of salt. Set aside. Stir in 1 teaspoon of soy sauce each to the lentils and the wild rice. To serve, arrange an equal amount of mushrooms, cabbage, lentils, wild rice and cucumbers in each bowl. Drizzle with any remaining marinade and garnish with cilantro, green onions and black sesame seeds. Serve with lime wedges. Enjoy room temperature or cold. Serves 4. RECIPE COURTESY OF THE MUSHROOM COUNCIL
Be a transformer
A few stress-free swaps will turn recipes vegetarian or vegan.
Instead of meat in soups and stews, try tempeh, tofu or seitan, aka “wheat meat.”
For cakes, pancakes and more, replace each egg with either a small banana, 1/4 cup apple sauce, 1/4 cup tofu or 2 tablespoons cornstarch or arrowroot starch. Just be sure to blend tofu with the liquid ingredients before combining with dry ones.
Want to substitute dairy in cooking? Options include rice, coconut, almond and other nut milks, soy milk, soy margarine, soy or almond yogurt and soy sour cream.