Meatless Monday
Like many, I have promised myself to eat healthier this year. One of the ways that I’ll attempt to achieve this goal is by implementing Meatless Mondays.
The idea came to me after reading an intriguing Greatist article: 7 Proteins for Meatless Mondays (And How to Use Them).
Eating less meat is essential not only for a healthy body (by cutting out meat at least once a day, you are forcing yourself to eat more fruits and vegetables) but a healthy planet. Americans love meat. I know that sometimes I eat meat more than twice a day. But the amount of greenhouse gases produced, energy and land used to raise the livestock for consumption is incredibly high.
However, it is important to get enough protein into one’s system in order to keep muscles well supplied. Luckily, there are many animal-free alternatives out there.
Beans
“Beans’ reputation precedes them: They really are a magical er, legume. These little superfoods are full of fiber, protein, and magnesium and are also low in cholesterol, making them an exceptional replacement for that sirloin. Beans of all kinds work best in soups, salads, veggie burgers, dips, and (of course) burritos.”
Go-to Recipes:
Vegetarian Black Bean Chili, Cauliflower, Fennel, and White Bean Winter Salad, Lima Bean Mash with Lemon and Olive Oil, Strawberry White Bean Blondies
Tofu
“Perhaps the most famous meat-free protein, tofu is made from soybean curds (which makes it sound a lot less tasty than it can actually be). One of meat’s most versatile replacements, the spongy stuff can be baked, grilled, fried, steamed, sautéed, or eaten raw (it comes in soft, firm, and extra firm varieties, each of which is best suited to certain methods of cooking). Since it absorbs the flavor of whatever it’s cooked with (and doesn’t provide much pizazz on its own), tofu tastes best paired with bold- flavored foods (think onions, garlic, Swiss chard, curries and sauces, and — wait for it — even chocolate).”
Go-To Recipes:
Cumin-Spiked Tofu, Tofu Scramble, Toasted Almond Tofu Burgers
Lentils
“Yet another protein-packed superfood, lentils are high in folate, iron, potassium, and antioxidants, and they’ve even been linked to reduced inflammation. Lentils come in red and green varieties, and though their countenance might not be visually exciting, these legumes are a versatile protein source: Use them in soups, stews, salads, veggie burgers, dips, and nearly any type of Indian cuisine.”
Go-to Recipes:
Very Simple Dal Palak, Alton Brown’s Lentil Soup, Curried Lentils and Sweet Potatoes, Lentil and Split Pea Spread
You can find more information on how these foods are stored and prepared within the original article, 7 Proteins for Meatless Mondays (And How to Use Them).
Images taken from the original article and The Village Voice.