Recipes

Meatless Meals: The Benefits of a Plant-Based Diet

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March 25, 2022
Taking On Healthy

Plant Power

Health experts all agree: One easy way to improve your diet and health may be to eat more foods that come from plants. Plant-based diets boast many health benefits, like being higher in fiber, vitamins and minerals and lower in fat. According to the Mayo Clinic, people who follow plant-based diets generally eat fewer calories and less fat, weigh less and have a lower risk of heart disease than meat eaters. The nutrients and phytochemicals in fruits, vegetables, beans and soy may also help improve your immune system and protect you against cancer.

Just one or two meatless meals per week may help you reap the benefits of a plant-based diet.

Plants and Protein

We know what you’re thinking: Can I get enough protein on a plant-based diet? Yes! There are plenty of protein sources that come from plants, including beans, lentils, nuts, nut butters, soy and tofu. Incorporating at least one plant protein in any meatless meal is the key! On top of meeting your protein needs, a plant-based diet also helps you consume more fiber, folate, iron, potassium, magnesium, copper and thiamin. Here’s another bonus: Plant-based protein also tends to be less expensive than meat, so it may help you save money too!

Fresh Finds

Old habits die hard, even when it comes to your weekly menu. But swapping out just one or two meals with a meatless option may be a great way to reimagine your go-to dinners while still reaping the potential health benefits of a plant-based diet. All you meat lovers just breathed a huge sigh of relief, right?

Here are a few ways to kick-start your meatlesss meals:

Instead of making meat your main course, let vegetables be the star.
On your next shopping trip, choose something from the produce section you normally walk past and experiment with it at home.
Look for different versions of familiar ingredients to use on the side, such as brown rice, whole-wheat pasta or oats—or things that may be unfamiliar, like buckwheat, quinoa or millet.
Try one of our meatless recipes!

Meatless Recipes

Dip your taste buds into plant-based and meat-free eating with our quick and delicious meatless recipes!

Stir-Fried Tofu with Green Beans

This quick skillet recipe makes Meatless Monday (or any night of the week) a snap! A tempting collection of veggies, firm tofu and spices come together beautifully to create this Asian-inspired dish.

Ingredients:

14 ounces extra-firm tofu
1 cup vegetable broth
3 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon packed brown sugar
2 teaspoons plus 1/3 cup cornstarch, measured separately
1 teaspoon sesame oil
2 tablespoons + 1 tablespoon avocado oil, measured separately
1 pound green beans, ends trimmed
2 green onions, sliced thin
3 garlic cloves, peeled and minced
1/2 teaspoon ground ginger
Brown rice for serving

Directions:

Cut tofu into 3/4-inch cubes. Line a baking sheet with 3 layers of paper towels. Spread tofu cubes on baking sheet and allow excess water to be absorbed for about 20 minutes.
In a medium bowl, combine broth, soy sauce, vinegar, sugar, sesame oil and 2 teaspoons cornstarch, and whisk together.
Gently pat tofu dry with more paper towels; add to a bowl with 1/3 cup cornstarch. Stir gently until all dry cornstarch is combined.
Heat 2 tablespoons avocado oil in a large skillet over medium heat. Add tofu and cook, stirring often for about 12 minutes until golden brown. Remove tofu and set aside on a plate lined with paper towels.
Add remaining 1 tablespoon oil and green beans to the skillet. Cover and cook for about 3 minutes, until beans are bright green. Continue to cook until they are spotty brown all over, about another 3 minutes.
Add tofu, scallions, garlic and ginger to the skillet. Add broth mixture; cook and stir until thickened, about 1 minute. Serve over 2/3 cup brown rice.

Tofu is made from soy and a good source of protein. Try to choose the least processed versions like edamame, unsweetened soy milk, or tofu.

Nutrition Information Per Serving:

Servings: 4

Calories	310
Fat	18g
Carbohydrates	57g
Fiber	4.5g
Protein	16g
Sodium	520mg

Vegetable “Pot Roast”

Who doesn’t love a good pot roast? It’s one of the ultimate comfort foods, after all. But what if you’re trying to cut back on your meat intake? You’ve got to try our veggie pot roast. It’s a great way to indulge in the hearty flavors of pot roast while going meat free.

Ingredients:

1 tablespoon olive oil
1 onion, finely chopped
Pinch of salt and freshly ground pepper
2 garlic cloves, finely chopped
2 teaspoons paprika
9 ounces baby new potatoes, larger ones halved
1 cup of cherry tomatoes
7 ounces green beans, trimmed and halved
1 vegetable stock cube, dissolved in 3 cups hot water
Handful of frozen peas, defrosted
Handful of dill, chopped
9 ounces brown rice (to serve)

Directions:

Heat oil in a large saucepan over medium heat. Add the onion and cook for two minutes. Add garlic and cook for another minute, then stir in the paprika.
Add the potatoes, tomatoes, and beans. Mix together.
Carefully pour in the stock, bring to a boil, then reduce to simmer. Cover and cook the veggies for 45 minutes until the vegetables are tender.
Add the peas, dill, and more seasoning if needed. Keep warm.
Carefully boil the rice until tender or follow package instructions. Drain and serve with veggies.

Nutrition Information Per Serving:

Servings: 4

Calories	250
Carbohydrates	45g
Fat	6g
Saturated Fat	1g
Protein	10g
Fiber	5g
Sodium	300mg

Good Morning Egg Muffins

Eggs may be traditional breakfast fare, but these tasty meatless muffins also make a great snack any time of day! Whip up a couple of batches and refrigerate or freeze so you always have a healthy on-the-go meal option.

Ingredients:

5 large eggs
1/2 teaspoon each salt and pepper
1/2 cup nonfat plain Greek yogurt
1 tablespoon olive oil
3/4 cup tomatoes, chopped (1-2 medium)
1/2 cup green or red bell peppers, chopped (1 large bell pepper)
1/2 cup mushrooms, chopped
1 cup kale or spinach, chopped
1 tablespoon fresh thyme, rosemary or oregano, or 1 teaspoon dried Italian or other seasoning of choice

Directions:

Preheat the oven to 350 F. Line a 6-cup muffin pan with paper liners or grease with olive oil.
Whisk the eggs, salt and pepper in a medium bowl. Whisk yogurt into the eggs until smooth.
Heat olive oil in a small sauté pan over medium-high heat. Add the vegetables and herbs or seasoning, and stir to combine. Cook, stirring frequently, for about 3 minutes until the vegetables are soft. Remove the pan from the heat and let it cool to room temperature; then fold into the egg mixture.
Divide mixture among prepared muffin cups and bake for 25 minutes or until the tops are raised and browned.
To store, cool completely and put in an airtight container. Refrigerate for up to 4 days, or freeze in an airtight freezer bag or container for up to a month.