Meat-free Mondays

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Meal Ideas

Some people cannot imagine dinner without animal products. Yet there is a multitude of possibilities of nutritious, delicious meals made with legumes, seeds, nuts, whole grains, fruits and vegetables! Googling plant-based meals or going to the bookstore or library to learn about plant-based cooking are ways to learn.

The other good news is–although there’s a tendency to equate beans with flatus–that risk can be minimized! Soak dry beans with two parts water overnight. Discard the water, then rinse the beans. Cook on stove top, in a pressure cooker or crockpot. (There’s no need to soak lentils or split peas.)

Examples of whole grains: barley, brown/wild rice, buckwheat, couscous, kammit, millet, oats, quinoa, rye, spelt, and whole wheat.

Examples of legumes: adzuki, lima, black bean, blackeye peas, chickpeas; Great Northern, kidney, lentils, navy, peanuts, pinto, red beans, soy (tempeh/miso), split peas.

Examples of healthy snacks to keep in your car or on your person: Almonds, walnuts, cashews, sunflower and pumpkin seeds.


Protein Packed Pasta Salad
With goodies like great northern beans, firm tofu and pitted olives, this zesty pasta salad is sure to satisfy!

Rice and Veggie Satay
Simple vegan satay with many ingredients you may already have in your kitchen.

Veggie and Summer Squash Curry
Make good use of summer vegetables with this aromatic and healthful vegan curry!

Stuffed Acorn Squash From Anne’s Kitchen
Savory squash and sage, sweet apple and maple syrup, walnutty goodness go into this Stuffed Savory Squash. Enjoy!

Marinated Tofu
Tamari and tofu: you’ll not be sorry!

Here are more meals that are cheap, easy and healthy for the body and planet.

  1. Indian: Cook one cup dry lentils with three parts water. Add curry, turmeric, and garlic powder. Mix with rice and chopped onions. In less than an hour, you not only have dinner, but leftovers can be frozen.
  2. Mexican: Cook one cup dry pinto beans with three parts water. Add garlic, cumin and jalapenos or crushed red chili. Pour onto corn tortillas. Add onions, tomatoes and greens.
  3. Lebanese: Cook one cup dry garbanzo (chickpeas) with three parts water. Add garlic, 2 Tab olive oil, 1/3 lemon juice 1/3 cup tahini (sesame paste) and 1/3 cup water from cooked beans. Mix in blender or food processor. Serve with sprouted, multigrain tortillas.