Eating a plant-based diet may reduce your risk of many diseases and health problems. MyPyramid.gov, the U.S. Department of Agriculture's guide to healthy eating, notes that a diet high in fruits and vegetables reduces your risk of heart disease, stroke, type 2 diabetes and several types of cancer. Including meatless meals in your weekly diet can help you consume the array of nutrients plant foods offer, as well as aid in preventing illness and disease.
Potato Leek Soup and Grilled Cheese Sandwiches
In his book "How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food," Mark Bittman notes that soup is a very healthy meal when you include vegetables and other nutrient-dense ingredients. Pour 1 tbsp. of olive oil in a soup pot and gently saute 2 cups of a combination of chopped potatoes, garlic and leeks. Add 1 quart of vegetable stock and bring to a boil. Reduce heat and simmer until the vegetables are soft. Transfer to a blender in batches, and puree. Return to the pot and add 1 cup of skim milk or plain non-fat yogurt, plus salt and pepper. Reheat, but do not boil. Serve with grilled cheese sandwiches made on whole wheat bread, and steamed vegetables. This meals provides fiber, potassium and a good dose of vitamin C.
Spaghetti with Vegetables
Spaghetti and meatballs is a common American meal, but you can prepare an equally tasty and nutritious version by replacing the meatballs with a variety of vegetables. Saute chopped green bell pepper, onions, mushrooms and minced garlic in a small amount of olive oil. Add dried oregano and set aside. Boil whole wheat spaghetti noodles, a good source of fiber and protein. Drain and return to the pan. Add the sauteed vegetables, a can of low-sodium tomatoes and a can of low-sodium tomato sauce. Reheat and serve with a side of steamed broccoli.
Stuffed Peppers
Stuffed peppers make a simple meal that does not require meat and takes little preparation time. Bell peppers are a good source of vitamin C and potassium. Using brown rice or beans will increase your fiber intake and also supply protein. Cook 1/2 cup of brown rice or rinse a can of black beans. Place in a large bowl. Combine with chopped onion, minced garlic and any herbs or spices you desire. Robin Robertson, author of "One-Dish Vegetarian Meals," suggests adding other vegetables, such as spinach, to the mixture to increase your intake of vitamins and minerals. Carrots, celery and tomatoes are good options. Fill the cored bell peppers and bake at 400 degrees Fahrenheit until the peppers are soft and the filling is hot, about 35 to 40 minutes.
Asian Broccoli and Tofu
Stir-frying a variety of vegetables is a simple way to create a hearty and nutritious meal. Tofu adds protein and makes the meal more filling and satisfying. Heat a small amount of olive oil in a large skillet or wok and add onion and garlic. Cook for about five minutes and add chopped broccoli florets. Cover and steam until broccoli is bright green and slightly crunchy. Meanwhile, slice the tofu and stir-fry in a separate pan with olive oil. Add to the broccoli mixture with a tablespoon of low-sodium soy sauce. Serve with brown rice or whole wheat noodles.
References
- "How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food"; Mark Bittman; 2007
- "One-Dish Vegetarian Meals"; Robin Robertson; 2008
- MyPyramid.gov: Why is it Important to Eat Vegetables?
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