Shark and ray populations have dropped by more than 70%! (see full CNN article here) In addition to doing what you can on an individual level, we encourage you to include you family and friends to eat less (or no) meat, as well as calling out companies/industries that are negatively impacting the planet.
As we enter #FishFreeFebruary and/or #Veguary we wanted to share some fun meat-free recipes and some words by Melanie Laberge.
"These days I see a lot of posts on social media about the future being plant-based. This is indeed amazing news since our planet, environment and animals deserve inhabitants of this world who make greener food choices. I became a vegetarian about ten years ago and I have never gone back to my old habits of eating and I must say I have never been this healthy and happy. My question is, do you want to be healthier?
“We literally are what we eat.” Said a Californian dietician regarding the new scientific evidence suggesting that if we all ate a vegetarian diet, one third of early deaths could be avoided.
So, why aren’t more people considering a plant-based diet?
Today, growing populations are turning to plant-based options but not enough; and what if I told you vegetarianism mitigates habitat destruction, reduces overfishing, diminishes groundwater and soil pollution? The list of positive points to going vegetarian is endless, for us and our planet, maybe it’s time to turn to the tide on how we feed our bodies and mind.
What if we gave plants a chance to prove they can be delicious?
Indeed, plants do wonders for human health: higher life expectancy, lower risk of cardiovascular diseases and cancers are found in people who eat a vegetarian diet.
Studies suggest that Vegetarians also have better metabolism and additional cognitive benefits. Maybe altering your diet completely is not an option- but what if you made a few changes to your celebration for holiday meals or just your weekly consumption?
Here's some tips on how to incorporate more plant-based foods into your life:
Firstly, try to make most of your meals from scratch- this way, you'll avoid processed foods and meals high in sodium (salt) or other unwanted additives commonly found in canned or packaged foods (not to mention all that plastic!)! Homemade is always better for you and let’s admit it, it’s soothing to the soul. Luckily, if you really crave meat there are so many different vegetarian/vegan options available to help satisfy your taste buds.
If you're entertaining, there are tons of fun plant-based options out there! Society is adapting to the high demand for vegan and vegetarian foods, but you can also make your own.
For those who like to drink but desire to keep it plant-based here are some options, including vegan holiday favorites like spiked egg nog!
I mean if you look at the science, the health benefits, and the good it does for our planet, why isn’t everyone adjusting their food choices to a more vegetarian or vegan diet?
"Nothing will benefit health or increase chances of survival on earth as the evolution to a vegetarian diet."
- Albert Einstein
To take the FISHFREE Pledge (you can pledge all year long, not just February!) and learn more about how and where you can take action to save sharks & the seas follow @FISHFREEFEBRUARY on social media, you can also check out their site here.
We've collected a few examples of what's possible to make for your Meatless Mondays or perhaps these will be new to try this month. Note: Just because they are recipes does not mean they must be followed line for line- have FUN with these! You can substitute other plant-based meats, add more of your favorite seasonings - the world of cooking is as limitless as your imagination! We hope these will spark some inspiration and enable you and yours to rethink what's possible as well as more sustainable with the foods we eat.
Enjoy!
Loaded Quinoa Tacos
Prep Time: 5 Minutes Cook Time: 25 Minutes
1 cup Quinoa
2 cups Vegetable Broth
3 tablespoons Coconut Oil
1 tablespoon (each): cumin, paprika, garlic powder, oregano & onion powder
1/2 teaspoon kosher salt
2 green onions
1 lime
1 bell peppers (or your other bell pepper preference)
4 cups Spring Mix
Your favorite type of salsa
Sour cream, spicy mayo, or cashew cream
Feta cheese crumbles (optional)
Pickled red onions, pickled radishes or pickled jalapeños peppers (optional)
10 - 12 corn tortillas
Cook the quinoa: In a dry pan over medium heat, add the dry quinoa and toast it over medium heat, stirring frequently. After a few minutes you’ll start to hear a popping sound; continue stirring until the quinoa just starts to brown and smell toasty, about 3 to 4 minutes total.
Immediately transfer the quinoa to a fine mesh strainer and rinse it in the sink. Return it to the pot and add the vegetable broth and 1/4 teaspoon kosher salt. Bring it to a boil, then reduce the heat to low. Cover the pot and simmer where the broth is just bubbling for about 15 to 20 minutes, until the broth has been completely absorbed. (Check by pulling back the quinoa with a fork to see if broth remains.) Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork.
Prepare the toppings*: While the quinoa cooks, make a quick bell pepper slaw: Thinly slice the peppers, then cut them in half. Place them in a bowl and mix with 1 tablespoon lime juice and a few pinches kosher salt, and allow to stand until serving. If serving with spicy sour cream, stir in few shakes hot sauce to taste (or do the same with hummus for a vegan option).
Finish the quinoa taco filling: When quinoa is done, melt the coconut oil in large nonstick pan over medium heat. Add cooked quinoa and stir to combine. Add the cumin, paprika, garlic powder, onion powder, oregano, and 1/4 teaspoon kosher salt and stir. Then cook without stirring for about 5 minutes or until the bottom starts to get crispy. Remove from the heat and stir in 1 tablespoon lime juice and green onions. (Add any remaining lime juice to the bell pepper slaw.)
Serve the quinoa tacos: Warm the tortillas**, or char them by placing a tortilla on an open gas flame on medium for a few seconds per side, flipping with tongs, until slightly blackened and warm. Top the tortillas with the greens, quinoa filling, bell peppers, pickled onions, sour cream (mixed with a little hot sauce if desired) and feta crumbles. Serve immediately. If desired, serve with a side of Refried Black Beans.
Teriyaki Vegetable Stir Fry
Prep Time: 15 Minutes Cook Time: 15 Minutes
1 recipe homemade teriyaki sauce
8 ounce package tempeh
2 medium heads broccoli
3 bell peppers: red, yellow, and green
1 teaspoon fresh ginger root, minced
5 small green onions
1 1/2 tablespoons sesame oil
Kosher salt
Sesame seeds, for the garnish
Rice or (soba noodles), to serve
Make the rice (If you need help do an online search for the type of rice and cooking set up you have)
Make your own homemade Teriyaki Sauce or have some store bought (there are vegan/vegetarian brands available)
Thinly slice the tempeh into rectangles. Cut the broccoli into florets. Dice the peppers into large chunks. Peel and mince the ginger. Thinly slice the green onion.
In a largest skillet or wok, heat 1 tablespoon sesame oil over medium high heat. Add the tempeh in a single layer, sprinkle with a few pinches kosher salt, and 2 to 3 minutes per side until lightly browned. Remove from the pan.
Add 1/2 tablespoon sesame oil to the same skillet. Add the broccoli and a few pinches kosher salt. Cook, stirring constantly, for 1 minute. Add 1/2 cup water and continue to saute; when the water cooks out (about 1 minute), add the ginger, peppers, green onion, and another pinch of kosher salt. Saute until the vegetables are just tender, about 3 to 5 minutes.
Turn off the heat. Add the tempeh and teriyaki sauce and stir together until everything is coated with sauce. Taste and add a pinch or two of kosher salt as desired. Garnish with sesame seeds and serve with rice.
Italian Vegan Pasta Salad
Prep Time: 20 Minutes Cook Time: 10 Minutes
1 pound Penne Rigate Pasta (vegan)
5 tablespoons extra virgin olive oil, divided
3/4 teaspoon kosher salt (plus additional for pasta water and sprinkling)
1 teaspoon dried oregano
1 teaspoon Dijon mustard
2 teaspoons red wine vinegar
Fresh ground black pepper
2 medium zucchini
1 pint cherry tomatoes (if you don’t have access to good fresh tomatoes, sub 1/2 cup thinly sliced sundried tomatoes)
1/2 medium red onion
1/4 cup jarred capers, drained (like 'DeLallo Capers')*
1/2 cup jarred sliced pepperoncini, drained*
1 1/2 hearts of romaine lettuce (6 cups chopped)
3/4 cup Pitted Calamata Olives
Boil the pasta a large pot of water salted with 1 tablespoon kosher salt. When pasta is al dente, drain, rinse under cold water, and return to pot. Add 3 tablespoons olive oil, 1/2 teaspoon kosher salt, the oregano, Dijon mustard, red wine vinegar, and fresh ground pepper.
Meanwhile, thinly slice the zucchini. Warm 2 tablespoons olive oil over medium heat in a skillet and saute the zucchini, stirring in 1/4 teaspoon kosher salt and more fresh ground black pepper. Saute until just lightly browned, about 8 minutes. Then add the zucchini to the pot with the pasta.
Slice the tomatoes in half and sprinkle them with a bit of kosher salt. Slice the red onion into half moons. Add the tomatoes, red onion, capers (drained) and pepperoncini (drained) to the pot with the pasta.
Chop the romaine into bite sized pieces and add it to a large bowl. Add the olives to the lettuce. Sprinkle with a pinch of kosher salt and mix with your hands so the olive brine coats the lettuce. Add the pasta and veggies to the romaine and toss to fully integrate.
Serve immediately. If you’re not vegan, you can top with grated Parmesan cheese, but it’s not needed for flavor. Store leftovers refrigerated for a day or so (you can also add additional olive oil and/or salt if it looses flavor over time).
Vegan Poke Bowl
Prep Time: 15 Minutes Cook Time: 25 Minutes
For the beet poke
6 medium beets (or pre-cooked beets, as a time saver*)
3 tablespoons soy sauce
1 tablespoon toasted sesame oil
1 small garlic clove, grated
1/2 teaspoon ginger, grated
1 teaspoon minced green onion
1/8 teaspoon kosher salt
For the poke bowl
1 cup short grain white rice or brown rice
2 cups shelled edamame (thawed)
3 green onions
8 radishes
1 avocado
2 medium carrots
Spicy Mayo, for drizzling (use lime juice instead of hot sauce for a non-spicy version)
Garnish: Toasted sesame seeds, microgreens or sprouts (optional)
Cook the beets*: Use How to Boil Beets (takes about 40 minutes total) or Instant Pot Beets (takes 25 minutes). Peel the beets according to the recipe, then slice them into 1/2-inch cubes.
Make the rice: Make the rice on the stovetop or in an Instant Pot. When it’s done, give it a few shakes of rice vinegar and stir in salt to taste. (Or, make the rice in advance and reheat it on the stovetop with a splash of water.)
Season the beets: When they’re cooked, place the beets in a bowl and stir together the soy sauce, toasted sesame oil, grated garlic, ginger, minced green onion, and kosher salt.
Prepare the veggies: Thinly slice the green onions and radishes. Slice the avocado. Julienne the carrots (or peel strips with a veggie peeler). Sprinkle all the veggies with salt.
Serve: Place the veggies and rice in a bowl. Top with the beet poke and garnish the poke with sesame seeds. Drizzle with Spicy Mayo and serve.
Sweet Potato Chili
Prep Time: 15 Minutes Cook Time: 45 Minutes
1 medium red onion
2 green bell peppers
1 ½ pounds sweet potatoes
6 garlic cloves
2 tablespoons olive oil
2 28-ounce canned diced tomatoes
3 15-ounce cans pinto, black, or pinto beans, or 4 1/2 cups cooked chili beans, cooked using this method
1 cup corn (fresh or frozen)
2 cups vegetable broth
4 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon cayenne pepper
1 tablespoon cocoa powder
1 teaspoon kosher salt
½ teaspoon black pepper
¼ cup masa harina (optional)
1 tablespoon balsamic vinegar (optional)
Garnishes: Hot sauce, sour cream (or vegan sour cream or cashew cream), sliced green onions, shredded cheese
Dice the onion. Dice the green pepper. Dice the sweet potatoes into a small dice (cubes about 1/2-inch thick). Make sure to cut the sweet potatoes as directed so they cook quickly and to obtain the correct chili consistency. Mince the garlic.
In a large Dutch oven or stockpot (at least 5 quarts), heat the olive oil. Sauté onion, peppers and sweet potatoes on medium-high heat for 8 minutes, stirring frequently. Then turn down the heat to medium low.
Add the garlic, tomatoes and their liquid, beans, corn, vegetable broth, chili powder, cumin, cayenne pepper, cocoa powder, kosher salt, and black pepper. Stir, then cover and cook for 25 minutes, stirring occasionally.
After the 25 minutes, mix the masa harina with ½ cup water and stir it together in a small bowl. Add the mixture to the chili to thicken, and cook 10 minutes more. Stir in the balsamic vinegar.
Season with kosher salt & pepper to taste.
Thinly slice the green onions. Divide the chili into individual bowls and garnish with hot sauce, sour cream, green onions, and sour cream.
Homemade Margherita Pizza
Prep Time: 1 Hour
Cook Time: 7 Minutes
For the pizza dough
1 ball Best Pizza Dough (or Food Processor Dough or Thin Crust Dough)
Semolina flour or cornmeal, for dusting the pizza peel
*You can also purchase pre-made cauliflower crust, or frozen pizza dough*
For the pizza sauce
1 small garlic clove (1/2 medium)
15 ounces crushed fire roasted tomatoes or high quality organic canned tomatoes
1 tablespoon extra virgin olive oil
1/2 teaspoon dried oregano
Scant 1/2 teaspoon kosher salt
For the toppings
1/4 to 1/3 cup pizza sauce
3/4 cup shredded cheese or 2 to 3 ounces fresh mozzarella cheese
Parmesan cheese
A few fresh basil leaves
Make the pizza dough: Follow the Best Pizza Dough recipe to prepare the dough. (This takes about 15 minutes to make and 45 minutes to rest.)
Place a pizza stone in the oven and preheat to 500°F. OR preheat your pizza oven (here’s the pizza oven we use).
Make the pizza sauce: Cut the garlic into a few rough pieces. Place the garlic, tomatoes, olive oil, oregano and kosher salt in a blender. Blend until fully combined. (You’ll use about 1/3 cup for the pizza; reserve the remaining sauce and refrigerate for up to 1 week.)
Prepare the cheese: If using fresh mozzarella cheese, slice it into 1/4 inch thick pieces (see the photos of the pre-baked pizza above). If it’s incredibly watery fresh mozzarella (all brands vary), you may want to let it sit on a paper towel to remove moisture for about 15 minutes then dab the mozzarella with the paper towel to remove any additional moisture.
Bake the pizza: When the oven is ready, dust a pizza peel with cornmeal or semolina flour. (If you don’t have a pizza peel, you can use a rimless baking sheet or the back of a rimmed baking sheet. But a pizza peel is well worth the investment!) Stretch the dough into a circle; see How to Stretch Pizza Dough for instructions. Then gently place the dough onto the pizza peel.
Spread a layer of the pizza sauce over the dough (usually about 1/4 to 1/3 cup). Add the mozzarella cheese* (*vegan cheeses available!). Top with a layer of fresh grated Parmesan cheese* and a few pinches of kosher salt.
Bake the pizza until the cheese and crust are nicely browned, about 5 to 7 minutes in the oven (or about 1 minute in a pizza oven).
Allow the pizza to cool for a few minutes before adding the basil on top. Slice into pieces and serve.
For more resources about plant-based topics or veganism follow these great people/pages to see even more plus yummy recipes and cool tips:
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