Meatless Monday

Here's to another weekend under our belts. Hopefully, this week will be a good one for all of us.

If you've followed this blog for a while, you know it's time for another Meatless Monday, where (if you're not a vegetarian) you try at least one day without meat. Believe it or not, it can be done! (If you want more vegetarian recipes, check out my Vegetarian Delights blog. Lots of yumminess!)

With all that in mind, here are six yummy vegetarian recipes to get you through the week, including Vegan Slow Cooker Red Beans and Rice and Pumpkin Spice Latte. Enjoy!

CAROLINA-STYLE BARBECUE SANDWICHES

This is from Vegetarian Times (posted on the website on May 9, 2017), and begins, "A tangy mustard-based sauce distinguishes Carolina-style barbecue from its sweeter Kansas City cousin. This recipe makes 2 cups of sauce, leaving plenty to serve on the side. For crunch in your sandwiches, buy coleslaw at the deli, or make Deep South Slaw."

Makes: 4 servings.

To view this online, go to https://www.vegetariantimes.com/recipes/carolina-style-barbecue-sandwiches.

Ingredients

1 cup apple cider vinegar

2/3 cup no-salt-added ketchup, such as Heinz

1/4 cup yellow mustard

3 Tbs. dark brown sugar

1 Tbs. molasses

2 tsp. Louisiana-style hot sauce

2 tsp. black pepper

1 tsp. salt

12 oz. seitan, cut into thin strips

4 hamburger-style buns

12 pickle chips, optional

1 cup prepared coleslaw, optional

Directions

Bring vinegar, ketchup, mustard, brown sugar, molasses, hot sauce, black pepper, and salt to a simmer in saucepan over medium heat. Cook 5 minutes. Transfer 1 cup sauce to bowl, and set aside. Add seitan to saucepan, and cook 10 minutes. Divide among buns. Serve with pickle chips, coleslaw, and extra sauce, if using.

DEEP SOUTH SLAW

This is from Vegetarian Times (updated on the website on June 11, 2019), and begins, "The key to perfect coleslaw is a creamy base, a hint of sweetness, a touch of tangy vinegar, and, in the case of Cajun versions, a little kick from hot sauce or cayenne pepper."

Makes: 8 Servings

This can be viewed online at https://www.vegetariantimes.com/recipes/deep-south-slaw.

Ingredients

2 medium carrots, grated

10 oz. green cabbage, thinly sliced (4 cups)

1 medium red bell pepper, thinly sliced (1 cup)

3 Tbs. vegan mayonnaise

2 Tbs. whole-grain mustard

1 Tbs. cider vinegar

1 Tbs. sugar

1/2 tsp. salt

1/4 tsp. cayenne pepper

1/2 cup parsley, chopped

Directions

Combine cabbage, carrots, and bell pepper in large bowl. Whisk together mayonnaise, mustard, cider vinegar, sugar, salt, and cayenne pepper in small bowl. Pour mayonnaise mixture over cabbage mixture, and toss to coat. Chill well. Sprinkle with parsley before serving.

ASIAN-FLAVORED QUINOA SALAD

This was in an old Weight Watchers email. The Weight Watchers PointsPlus was 6 per serving. Serves 4.

Ingredients

1 1/2 C canned chicken broth or water

3/4 C uncooked quinoa (+)

1 Tbsp rice wine vinegar

2 Tbsp orange marmalade

2 tsp dark sesame oil

1 Tbsp fresh, minced ginger root

1 tsp kosher salt

1 C trimmed & halved sugar snap peas (*)

1 C shredded carrots (*)

1 C shredded red cabbage (*)

1 small sweet red pepper, thinly sliced (*)

3 Tbsp fresh, chopped cilantro

2 TBSP thinly sliced scallions (*)

1 Tbsp toasted sesame seeds

Directions

In small saucepan, combine broth & quinoa; bring to boil over high heat. Reduce heat to low; cover & simmer for 10 minutes.

Meanwhile, to make dressing, in small bowl, whisk together vinegar, marmalade, oil, ginger, & salt; set aside.

After quinoa has cooked for 10 cooked for 10 minutes, toss in snap peas to partially steam them; cover & simmer until most of liquid has been absorbed, about 5 – 6 minutes.

Remove pan from heat & stir in carrots, cabbage, peppers, & dressing; mix to thoroughly combine. Garnish with cilantro, scallions & sesame seeds. Serve warm, room temperature, or chilled. Yields about 1 heaping cup per serving. Serves 4.

+ If quinoa is not “pre-rinsed,” rinse in colander before cooking to remove its outer coating.

Anything marked with an asterisk (*) is a filling food.

VEGAN SLOW COOKER RED BEANS AND RICE

This comes from Sarah DiGregorio in The New York Times cooking e-newsletter. Sarah wrote, "This vegan version of New Orleans-style red beans and rice omits the sausage and ham hock, and instead adds smoked paprika, miso and soy sauce for a savory, rounded flavor. If you have a favorite Cajun or Creole spice mixture on hand, use 1 heaping tablespoon of it in place of the sage, cayenne, garlic, onion powders and sweet paprika, and taste before adding any salt, as seasoning blends contain a varying amount of sodium. These vegan beans are not as creamy as the ones made with pork, so smash a few against the side of the pot before serving to thicken the liquid. Serve with hot sauce, preferably a vinegary, cayenne-based Louisiana-style sauce like Crystal, Louisiana brand or Tabasco."

Yield: 6 servings; Time: 7 1/2 hours

To view this absolute yumminess online, go to https://cooking.nytimes.com/recipes/1020816-vegan-slow-cooker-red-beans-and-rice.

Ingredients

1/4 cup vegetable oil

1 large yellow onion, finely chopped

Kosher salt and black pepper

3 celery stalks, finely chopped

1 green bell pepper, finely chopped

10 garlic cloves, finely chopped

1 heaping tablespoon white or yellow miso paste

2 teaspoons smoked paprika

1 teaspoon sweet paprika

1 teaspoon onion powder

1 teaspoon garlic powder

1/2 to 1 teaspoon ground cayenne, plus more to taste

1/2 teaspoon ground sage (optional)

1 pound dried red kidney beans, soaked overnight

3 dried bay leaves

3 fresh thyme sprigs or 1 teaspoon dried thyme

1 teaspoon soy sauce

Cooked rice, for serving

Sliced scallions, for serving

Louisiana-style hot sauce, for serving

Preparation

Heat the oil in a large (12-inch) skillet over medium. Add the onion, season with salt, and cook, stirring, until the onion is limp and translucent, 6 to 8 minutes. Add the celery and bell pepper and cook, stirring occasionally, until softened, 5 to 8 minutes. Add the chopped garlic, miso paste, smoked paprika, sweet paprika, onion powder, garlic powder, cayenne and sage, if using. Grind in a generous amount of black pepper and add 3/4 teaspoon salt. Stir to combine until the miso has dissolved, then remove from the heat and scrape the mixture into a 6- to 8-quart slow cooker. Add the beans, bay leaves, thyme and 6 cups water. Cook on high until the beans are very tender and creamy, about 7 hours.

Before serving, add the soy sauce, and season to taste with salt and cayenne. Using a fork or the back of a spoon, mash some of the beans against the side of the slow cooker to make the mixture slightly creamy. (It will continue to thicken as it sits.) Discard the bay leaves and thyme sprigs. Top the beans with hot cooked rice and scallions; serve with hot sauce.

STUFFED PEPPERS

Recipe Yield: Servings: 8

Source: The New American Heart Association Cookbook

Book Title: The New American Heart Association Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.

Ingredients

4 large bell peppers, any color or combination

1 teaspoon olive oil

2 medium tomatoes, chopped (about 1-1/2 cups)

1 medium crookneck squash, diced (about 2 cups)

1 medium zucchini, diced (about 2 cups)

1/2 cup diced onion (1 medium)

2 medium cloves garlic, minced, or 1 tsp bottled minced garlic

2 cups cooked brown rice (1/2 to 2/3 cup uncooked)

1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)

1/4 cup sliced water chestnuts (2 ounces)

1 cup no-salt-added tomato juice

Directions

Preheat oven to 375 degrees F.

Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.

In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.

Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g

Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable

PUMPKIN SPICE LATTE

This is from OneGreenPlanet, under the title “How to Make Your Own Pumpkin Spice Latte Without Nasty Ingredients”, by Heather McClees. Heather wrote about the benefits of making this, rather than buying it at your local coffee shop, and ends with, “Now, see how easy that was? This natural, vegan version won’t only taste better but it’s also cheaper, friendlier to your body, and it’s cruelty-free. Enjoy at breakfast with some pumpkin waffles or muffins and even brew some to enjoy with these Clean Eating Chocolate Chip Pumpkin Bars for dessert!”.

Ingredients

1/2 cup of unsweetened non-dairy milk (check labels to ensure they include no carrageenan)

2 tablespoons of pure pumpkin puree (organic is best)

dash of pumpkin pie spice

natural sweetener like pure stevia, which is sugar-free and chemical-free (or your choice sweetener)

dash of alcohol-free vanilla extract

4-6 ounces of hot, brewed coffee (preferably organic and espresso strength)

Directions

Brew your coffee if you haven’t already.

Grab a small pot and add the milk, pumpkin, vanilla, and pumpkin pie spice. Bring to a low heat and stir together.

Let the mixture warm on the stove for a minute or two just until the milk is warm.

Pour into a large coffee mug, add the coffee and stevia, and stir together.

Enjoy as it is, or add a dollop of soy or coconut whipped cream if you wish.

Add a touch of pumpkin spice as a garnish or a fresh cinnamon stick.

Meatless Monday

During the summer, it's nice having something light and refreshing. And since it is Meatless Monday, here are six yummy vegetarian recipes perfect for summer. Enjoy!

STRAWBERRY-WATERMELON ICE POPS

This comes from the June 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.). It begins, “The antioxidant-packed pops pictured on page 33 are a great way to cool down pre- or postrun. Watermelon is rich in lycopene, which protects skin from UV damage.” Makes 8 pops.

To view this and the next recipe (Cherry-Berry Bake), click here.

Ingredients

2 cups sliced strawberries

1 cup cubed watermelon

1/4 cup lime juice plus zest from 1 lime

1 tablespoon honey

Instructions

In a blender combine the strawberries, watermelon, lime juice, zest, and honey. Blend until smooth. Pour into ice pop molds and freeze 3 hours. Makes about 8 pops.

Nutrition Information: Calories per serving: 28; Carbs: 7 g; Fiber: 1 g; Protein: 0 g; Total fat: 0 g; Saturated fat: 0 g; Sodium: 1 mg

BERRY-CHERRY BAKE

This is also from the 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.), and begins, “Berries and cherries contain fiber and anthocyanins, which reduce inflammation.” Serves 6.

Ingredients

2 cups blackberries

2 cups pitted cherries

Juice from 1/2 lemon, plus 1 teaspoon zest

3 tablespoons honey

2 tablespoons cornstarch

1 unbaked piecrust

Vanilla Greek yogurt

Instructions

Preheat the oven to 350°F. In a bowl, stir together the blackberries, cherries, lemon juice, zest, honey, and cornstarch.

Pour into a 9" x 9" baking dish. Top with the crust, tucking the edges over the fruit. Sprinkle with cinnamon. Bake for 1 hour, or until the crust is golden and the fruit is bubbly. Serve with a dollop of yogurt.

Nutrition Information: Calories per serving: 171; Carbs: 27 g; Fiber: 2 g; Protein: 3 g; Total fat: 7 g; Saturated fat: 3 g; Sodium: 130 mg

GREEN BEAN SALAD WITH FETA AND WALNUTS

This is from the July/August 2015 issue of Vegetarian Times, page 58. It begins, “Crisp-tender green beans add body to this Greek-style salad.” Serves 6 in 30 minutes or less.

To view this online, click here.

1 lb. green beans, trimmed (4 cups)

1/2 small head romaine lettuce, halved and thinly sliced (2 cups)

1 small red onion, halved and thinly sliced (1 cup)

1 cup crumbled feta cheese

1/2 cup halved cherry tomatoes

1/4 cup chopped walnuts

Dressing

1 tsp. dried oregano

2 tsp. red wine vinegar

1 clove garlic, minced (1 tsp.)

1 Tbs. olive oil

1 Tbs. vegetable oil

To make Salad: Cook green beans in large pot of boiling salted water 4 minutes. Drain, rinse under cold water, and drain again. Pat dry.

To make Dressing: Rub oregano between fingers to crumble and release aromatic oils, and place in small bowl. Whisk in vinegar and garlic. Whisk in olive oil and vegetable oil, and season with salt and pepper, if desired.

Toss green beans, lettuce, and onion together with Dressing in large bowl. Fold in feta, tomatoes, and walnuts.

nutritional information Per 1-cup serving: Calories: 173; Protein: 6 g; Total Fat: 13 g; Saturated Fat: 5 g; Carbohydrates: 9 g; Cholesterol: 22 mg; Sodium: 236 mg; Fiber: 3 g; Sugar: 5 g; Gluten-Free

DEEP SOUTH SLAW

This is from the February 2009 issue of Vegetarian Times, page 60. It begins, “The key to perfect coleslaw is a creamy base, a hint of sweetness, a touch of tangy vinegar, and, in the case of Cajun versions, a little kick from hot sauce or cayenne pepper.” Serves 8 in 30 minutes or less.

To view this online, click here.

2 medium carrots, grated

10 oz. green cabbage, thinly sliced (4 cups)

1 medium red bell pepper, thinly sliced (1 cup)

3 Tbs. vegan mayonnaise

2 Tbs. whole-grain mustard

1 Tbs. cider vinegar

1 Tbs. sugar

1/2 tsp. salt

1/4 tsp. cayenne pepper

1/2 cup parsley, chopped

Combine cabbage, carrots, and bell pepper in large bowl. Whisk together mayonnaise, mustard, cider vinegar, sugar, salt, and cayenne pepper in small bowl. Pour mayonnaise mixture over cabbage mixture, and toss to coat. Chill well. Sprinkle with parsley before serving.

nutritional information Per 1/2-cup serving: Calories: 50; Protein: 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 7 g; Cholesterol: 0 mg; Sodium: 299 mg; Fiber: 2 g; Sugar: 3 g; Vegan; Gluten-Free

SOUTHWESTERN SALAD WITH AVOCADO-LIME DRESSING

This is from the May/June 2010 issue of Vegetarian Times, page 56. It begins, “Sweet romaine, grape tomatoes,and corn, plus tender pinto beans and crunchy corn chips make a truly satisfying salad.” Serves 8 in 30 minutes or less.

To view this online, click here.

2 cups chopped romaine lettuce

1 1/2 cups cooked pinto beans or 1 15-oz. can pinto beans, rinsed and drained

1 cup grape tomatoes, chopped

1/2 cup fresh or frozen corn kernels

1/4 cup chopped green onions

1/4 cup chopped cilantro

1 ripe avocado

3/4 cup prepared (not chunky) salsa

1/2 cup low-fat sour cream

3 Tbs. lime juice

4 drops Tabasco sauce, optional

1/3 cup crushed corn tortilla chips (about 20 chips), optional

Combine lettuce, beans, tomatoes, and corn in clear glass bowl. Sprinkle green onions and cilantro on top.

Mash avocado in separate bowl, and whisk in salsa, sour cream, and lime juice. Season with hot sauce (if using), and salt and pepper, if desired. Pour dressing over salad, toss well, and top with crushed corn chips (if using).

nutritional information Per 1/2-cup serving: Calories: 115; Protein: 4 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 16 g; Cholesterol: 3 mg; Sodium: 196 mg; Fiber: 5 g; Sugar: 3 g; Gluten-Free

VEGETARIAN PASTA FAGIOLE WITH ORZO

This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “A full vegetarian meal of orzo pasta, beans and tomatoes, pasta fagiole with orzo is nutritious, healthy, filling, and yet familiar enough that kids will love it. Omit the cheese to make it vegan.” (Recipe courtesy of Bush's® Beans.

To view this online, click here.

Ingredients

3 tbsp olive oil

1 medium onion, chopped

4 cloves garlic, chopped

1 jalapeno, minced

1 14.5 ounce can stewed tomatoes

2 15.5 ounce cans cannellini beans, drained and rinsed

6 cups vegetable broth

1 8 ounce box orzo

1/4 cup chopped fresh Italian parsley

salt and freshly ground black pepper

grated Parmesan cheese (optional)

Preparation

Heat large sautee pan over medium heat. Add olive oil, onion, garlic and jalapeno to pan. Cook until onion is soft but not browned, 4-5 minutes.

Coarsely puree tomatoes in food processor or with potato masher. Stir tomatoes, cannellini beans and broth into onion mixture.

Bring to a boil over high heat, stirring periodically. Add pasta and return to a boil over high heat. Reduce to simmer, stirring periodically, 8-10 minutes or until pasta is tender but still firm.

Add parsley and salt and pepper, to taste.