Meatless Monday

If it's Monday (and my calendar indicates that it is), then it's time for another Meatless Monday.

If you've wondered what (and why) Meatless Monday is, it's a time to try going one day a week without meat. For many Americans who eat meat on a regular basis, trying to go meatless might seem a little strange and/or difficult. How can I ever survive without meat in my diet?, one might wonder. How does a vegetarian get their daily nutrition - especially protein - into their diets?

Of course, if you're a vegetarian, and have been for a while, you know it's really not difficult at all. There are many ways to get everything we need into our diets.

But Meatless Monday does help those who enjoy meat explore a day without meat. And even if you decide to forgo being a vegetarian, it's still nice to broaden one's food horizons.

That said, here are today's six recipes to help you through the day, including Pineapple, Coconut, and Macadamia Nut Bread and Black Bean Vegetarian Chili with Sweet Potato. Enjoy!

VEGETARIAN CHILI

This comes from Ken Stross in Runner’s World. It begins, “Bursting with protein and fiber, this chili makes a hearty dinner. Serve with brown rice and a green salad.” Total Time: 2 hours 30 minutes

To view this online, go to http://www.runnersworld.com/recipes/vegetarian-chili.

Ingredients

4 ribs celery, chopped

4 cloves garlic, minced

2 large onions, chopped

2 large green bell peppers, chopped

2 cans (14.5 ounces each) diced tomatoes, drained

1 can (15 ounces) pinto beans, rinsed and drained

1 can (15 ounces) black beans, rinsed and drained

1 can (15 ounces) kidney beans, rinsed and drained

1 can (15 ounces) chickpeas, rinsed and drained

2 cups frozen whole kernel corn

1 can (4 ounces) chopped green chiles

1 cup salsa

1 cup low-sodium tomato or vegetable juice

1 1/2 cups reduced-sodium beef broth

1 tablespoon ground cumin

1 tablespoon chili powder

1 teaspoon ground smoked paprika

Directions

Combine the celery, garlic, onions, bell peppers, tomatoes, beans, chickpeas, corn, chiles, salsa, juice, broth, cumin, chili powder, and paprika in a large stockpot.

Bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 1 1/2 to 2 hours.

BLACK BEAN VEGETARIAN CHILI WITH SWEET POTATO

This is from Jolinda Hackett, About.com’s Vegetarian Food expert. For this one, Jolinda wrote, “I have to confess, chili is not my favorite of vegetarian meals, but even I couldn't stop eating this vegetarian and vegan black bean chili, it was just so flavorful! The sweet potatoes and carrots match perfectly with the spiciness of the fresh chili flavor. This is my new favorite homemade chili recipe!” Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Yield: 3-4 servings (though it ends “Makes 5 servings of homemade black bean chili.”)

To view this online, click here.

Ingredients

2 cloves garlic, minced

1 small onion, diced

2 small sweet potatoes, peeled and chopped

2 medium carrots, sliced

1/2 red bell pepper, chopped (optional)

2 tbsp olive oil

1 15 ounce can black beans (or a little less than two cups, if you're cooking them fresh)

1 15 ounce can diced tomatoes or tomato sauce

1/2 cup vegetable broth

1 tbsp chili powder

1 tsp cumin

1/2 tsp cayenne (or to taste)

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp black pepper

Preparation

Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.

Reduce heat to medium low, and add remaining ingredients, stirring to combine well.

Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.

SPINACH MACARONI AND CHEESE

There are probably as many variations of mac and cheese as there are American cooks. This one is from Lori Mama on Food.com. On her Food.com page, Lori wrote, “It's all my father's fault I like to cook and I thank him for it. Ever since he taught me how to fry an egg, it's been a happy adventure ever since.” Works for me!

Of this recipe, Lori added, “Made for my husband.” Makes 4 servings; Total Time: 30 minutes; Prep Time: 15 minutes; Cooking Time: 15 minutes.

To view this yumminess online, click here.

Ingredients

2 cups macaroni pasta, cooked

1 cup chopped cooked spinach

2 cups hot milk

1/4 cup flour

1/4 cup butter

2 tablespoons horseradish

1 tablespoon Dijon mustard

2 cups grated sharp white cheddar cheese

salt and pepper, to taste

freshly grated nutmeg, to taste

Directions

Preheat the oven to 425.

In medium sized pot, over medium heat, melt butter.

Add the flour and cook for 3 minutes.

Pour in the hot milk and cook until thickened.

Add the spinach, cheese, seasonings, horseradish and mustard.

Mix well.

Combine with the cooked pasta.

Place in a greased cassarole dish.

Bake in oven for 15 minutes or until bubbling.

SWEET POTATO-PECAN PIE

This is another recipe from Publix. Servings: 12; Total Time: about 3 1/2 hours; Active Time: 20 minutes.

To view this online, click here.

Ingredients

3 tablespoons unsalted butter, divided

1 large sweet potato

2 tablespoons + 3/4 cup sugar

1/4 cup light brown sugar

3/4 teaspoon pumpkin pie spice, divided

1 tablespoon heavy cream

4 teaspoons vanilla extract, divided

1 egg + 2 eggs, beaten

1 frozen deep-dish piecrust

3/4 cup dark corn syrup

1/4 teaspoon kosher salt

3/4 cup chopped pecans

Whipped topping, optional

Directions

Preheat oven to 325°F. Melt butter. Peel potato and cut into 1/2-inch cubes (about 2 cups). Place in microwave-safe bowl and cover; microwave on HIGH 7–8 minutes or until tender when pierced with a fork. Mash with potato masher (or hand mixer).

Combine in medium bowl: potatoes, 1 tablespoon butter, 2 tablespoons sugar, brown sugar, 1/2 teaspoon pumpkin pie spice, cream, 2 teaspoons vanilla, and 1 egg; beat with hand mixer on medium speed until smooth. Spread over bottom of piecrust.

Combine in second bowl: remaining 2 tablespoons butter, 3/4 cup sugar, 2 eggs, corn syrup, salt, pecans, remaining 1/4 teaspoon pie spice, and remaining 2 teaspoons vanilla until thoroughly blended; pour over sweet potatoes. Bake 60–65 minutes or until center is set. Let stand 2 hours (or overnight), to cool. Serve with whipped topping.

PINEAPPLE, COCONUT, AND MACADAMIA NUT BREAD

This comes from Diana Rattray, About.com’s Southern Food expert. Diana wrote, “This tasty bread is a tropical treat for the holidays, with macadamia nuts, crushed pineapple, and grated coconut.

“Take the bread along to a party or potluck or have it on hand for holiday guests. This bread slices much more neatly when it's completely cooled. Wrap the cooled pineapple bread in foil and store it in the refrigerator.”

Prep Time: 15 minutes; Cook Time: 55 minutes; Total Time: 70 minutes; Yield: 10 to 12 servings.

To view this online, click here.

Ingredients

3 large eggs

1/2 cup milk

1 teaspoon vanilla extract

1 can (8 ounces) crushed pineapple, undrained

3/4 cup granulated sugar

2 1/2 cups all-purpose flour, 11 1/2 ounces

2 teaspoons baking powder

1/2 teaspoon salt

1/4 teaspoon baking soda

6 tablespoons melted butter

1 cup grated coconut or flaked coconut

1/2 teaspoon of cinnamon blended in 1 tablespoon of granulated sugar

Preparation

Heat oven to 350 F. Grease and flour a 9-by-5-by-3-inch loaf pan.

In a mixing bowl, beat the eggs lightly; beat in the milk, vanilla, pineapple, and sugar. Combine the flour, baking powder, salt, and baking soda. Stir into the first mixture until moistened. Stir in the butter, coconut, and all but 1 to 2 tablespoons of the chopped macadamia nuts, stirring just until well blended. Sprinkle with 1 to 2 tablespoons of reserved macadamia nuts and sprinkle with a cinnamon-sugar mixture.

Spoon the batter into the prepared pan. Bake for 55 to 65 minutes, or until a toothpick comes out clean when inserted in the center.

Remove the pineapple bread to a rack to cool completely.

Carefully turn the bread out of the pan and wrap in foil. If freezing, seal the wrapped bread in a freezer bag.

RACE DAY RAISIN AND ALMOND SMOOTHIE

This was on the inside front cover of the September 2016 issue of Runner's World and is from Sun-Maid Fitness. Yields 1/2 cups

Ingredients

1/4 cup Sun-Maid raisins

1/4 cup blanched almonds

2 tbls maple syrup

1/2 cup boiling water

1 medium banana (cut into 1 – 2 inch pieces)

1/2 cup plain yogurt

1/4 tsp. cinnamon

1/8 tsp. cardamon

1 tbls. Chopped candied ginger

2 cups of ice

Directions

In a medium bowl, combine raisins, almonds, maple syrup and boiling water and allow to steep for 1 hour. Transfer to a blender. Add banana pieces, yogurt, cinnamon, cardamom, ginger and ice cubes. Blend until smooth. Drink immediately for a protein and fiber-packed breakfast.