This weeks post is a little different! I am going to share some really great vegetarian and vegan recipes my husband I have found and love!
A plant-based vegetarian diet is healthier and can prevent diseases. According to the American Dietetic Association, vegetarians have a reduced risk of heart disease, obesity, colon cancer, adult-onset diabetes, osteoporosis, gout, gallstones, kidney stones, lung cancer, and breast cancer. A low fat vegetarian diet, combined with regular exercise, helps reduce blood pressure and can control, or even eliminate, non-insulin dependent diabetes.
1. Baby Spinach Omelet
1/4 teaspoon onion powder
1/8 teaspoon ground nutmeg
salt and pepper to taste
Directions
1. In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper. 2. In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes, or to desired doneness. Easy enough! And delicious!
2. Mediterranean Chickpea Salad
Ingredients:
½ lb
Broccoli, chopped (fresh is best; frozen is ok
½
Small-to-medium Onion, chopped, not too finely
1 tsp
Minced Fresh Ginger
3 Tbsp
Peanut Oil, a bit less if using a non-stick pan
Batter, for the seitan:
¼ cup
All-purpose Flour, rice flour, or spelt flour
2 Tbsp
Cornstarch
1 tsp
Egg Replacer, such as energ-g
¼ tsp
Baking Powder
¼ cup
Plain Unsweetened Soy Milk
1 Tbsp
Soy Sauce
For The Sauce:
¼ cup
Soy Sauce
2 Tbsp
Rice Vinegar
3 Tbsp
Vegetable Broth
3 Tbsp
Sugar or 2 1/4 Tbs. Agave Nectar
2 tsp
Cornstarch
Directions:
In a small bowl, whisk together all the sauce ingredients and set aside.
In a medium-sized bowl, whisk all the dry ingredients for the batter together, then whisk in the soy milk and soy sauce.
Tear the seitan into bite-sized pieces, then mix in with the batter.
Heat 2 Tbs. peanut oil in a wok over medium-high heat then add the battered seitan. Fry the seitan, stirring constantly and separating the individual pieces, until it's nice and brown and crispy. This may take 8-10 minutes. Then remove the seitan from the wok and set aside.
Add the remaining 1 Tbs. of oil to the wok, then add the broccoli and onion. Stir-fry for a few minutes. Don’t let the broccoli get too soft; it should still retain its color. Add the ginger and cook for another 30 seconds. Add the sauce and cook for another 3 minutes or so until it thickens. When the sauce is almost thick enough, turn the heat to low and stir in the seitan for about a minute.
Serve over rice, or over soba or udon noodles.
In a medium-sized bowl, whisk all the dry ingredients for the batter together, then whisk in the soy milk and soy sauce.
Tear the seitan into bite-sized pieces, then mix in with the batter.
Heat 2 Tbs. peanut oil in a wok over medium-high heat then add the battered seitan. Fry the seitan, stirring constantly and separating the individual pieces, until it's nice and brown and crispy. This may take 8-10 minutes. Then remove the seitan from the wok and set aside.
Add the remaining 1 Tbs. of oil to the wok, then add the broccoli and onion. Stir-fry for a few minutes. Don’t let the broccoli get too soft; it should still retain its color. Add the ginger and cook for another 30 seconds. Add the sauce and cook for another 3 minutes or so until it thickens. When the sauce is almost thick enough, turn the heat to low and stir in the seitan for about a minute.
Serve over rice, or over soba or udon noodles.
