What is Your Favorite Vegetarian Recipe?

Eating less meat and more plant-based foods is one of the recommendations for healthy eating in the autumn edition of The Age Well.  This strategy has received so much support that I consider it a “no brainer.”  But incorporating this strategy into an average American lifestyle can be challenging.  I began making a shift in my own diet about six months ago and found having a handful of easy to make meals to be helpful in my transition.  Below are easy lunch and dinner options as well as an interesting salad.  I hope you will give them a try and also share with the Age Well Be Well community your own favorites.  In this way, we can support each other to eat well and be well!

Mexican Magic

 1 whole-wheat tortilla

½ cup refried beans

1 ounce low fat, shredded cheese

2 tablespoons salsa

Microwave tortilla with ingredients until hot and cheese melts.  Roll up and enjoy.  I like to garnish this dish with sprouts, tomatoes and sliced avocado! 

Eggplant Parmesan

1-2 eggplants

1-2 jars of your favorite pasta sauce

bread crumbs

1-2 eggs or egg beaters

sliced buffalo mozzarella cheese

grated parmesan cheese

basil

1.    Slice eggplant and then coat in eggs or egg beater mixture and bread crumbs.

2.    Bake single-layer coated slices on cookie sheet (covered in parchment paper) 10-15 minutes on each side in oven at 400 degrees.

3.    Layer cooked eggplant slices with cheeses and sauce in baking dish (make sure bottom of dish is covered with sauce).  Add additional 2-3 layers.  Finish off top with sauce, parmesan cheese and basil. 

4.    Cover with foil and cook 20-30 minutes until hot and bubbling.

Warm Mushroom Salad with Endive and Watercress

 4-8 ounces of wild mushrooms (try something besides white)

1-2 heads of endive

1 bunch of watercress

¼ cup toasted hazelnuts, pine nuts or almonds

Dressing: 

1/3 cup balsamic vinegar

1 teaspoon sugar

1 tablespoon soy sauce

1.    Cut endive in 1-2 inch pieces and toss with watercress

2.    Sauté mushrooms in small amount of olive oil and season with salt and pepper then add to greens

3.    Warm vinegar and sugar until slightly thickened then stir in soy sauce off heat

4.    Toss endive, watercress and mushrooms with dressing mixture

5.    Top with nuts



Comments

[Sharon Grottkau]

My Favorite Minestrone recipe:

Winter Minestrone with Arborio Rice

2 T Olive Oil
1 Large Spanish Onion2 Carrots in ¼ inch dice
2 stalks Celery, thinly sliced
2 cloves garlic, finely chopped
1 28 oz. Can whole tomatoes
½ lb. Green beans, trimmed and cut into ½ inch pieces
1 cup frozen corn
4 c vegetable or chicken stock
½ cup Arborio Rice
2 T chopped Italian Parsley
2 T chopped fresh Thyme
Kosher salt and freshly ground pepper to taste
Parmesan Cheese

1. In a heavy-based sauce pan, heat the oil
2.Add the onion, carrot and celery and cook over high heat for 5 minutes, stirring often.
3.Add the garlic, tomatoes (crush them first with your fingers), beans, corn, chicken stock and bring to a boil.
4.Add the rice, turn the heat to a slow boil and cook until the rice is al dente and the beans are cooked, making sure to stir frequently.
5.Season with the parsley, thyme, salt and pepper to taste and continue to cook two minutes.
6.Ladle the soup into four bowls and serve immediately, sprinkled with the cheese.
Serves 4 portions

[Paula Koppel]

Thanks for sharing this great recipe Sharon. Fall is a wonderful time to try soups like the one you have suggested.

[Dianne Cherry]

This is one of my favorite vegetarian recipes which my granddaughter and I enjoy making together.

Eggplant Parmesan:

Makes 4 servings

1 cup dry breadcrumbs
1/2 cup (2 oz) finely grated fresh Parmesan cheese
1/4 cup chopped fresh parsley
1 tablespoon dried Italian seasoning
1 teaspoon salt-free lemon pepper
1/2 teaspoon salt
2 (1 lb) eggplants, each peeled and cut crosswise into 6 slices
1 cup all-purpose flour
2 large eggs, lightly beaten
Cooking spary
1 (25.5 oz) jar fat free marinara sauce
1 cup (4 oz) shredded part-skim mozzarella cheese
3 cups hot cooked angel hair pasta (about 6 oz uncooked pasta)

1. Preheat oven to 350 degrees

2. Combine first 6 ingredients in a shallow dish. Dredge eggplant slices in flour.

Combine egg whites and egg. Dip eggplant slices in eggs, dredge in the bread-crumb mixture. Arrange eggplant slices in a single layer on a jelly roll pan coated with cooking spray.

Bank at 350 degrees for 25 minutes. Pour the sauce evenly over eggplant slices, sprinkle with cheese. Bank an additional 10 minutes or until cheese is melted.

Serve over pasta.