Jenn Sebestyen - The Meat-Free Kitchen: Super Healthy and Incredibly Delicious Vegetarian Meals for All Day, Every Day
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The Meat-Free Kitchen has all the recipes you need for busy weeknights, packed weekends, or whenever you feel like trying out a meat-free meal. From many different breakfast options to many different kinds of vegetarian burgers, these meatless meals will satisfy even the pickiest of palates.
Chapters cover all meals throughout the day, from yummy breakfasts to satisfying salads, hearty soups, handheld snacks, perfect pastas, and one-pot wonders. Many of these recipes can also be made in 30 minutes or less. Preparing meatless meals has never been simpler!
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Super Healthy and Incredibly Delicious
Vegetarian Meals for All Day, Every Day
Jenn Sebestyen, Kelli Foster, and Joni Marie Newman
Welcome!
Lets get this out of the way, first thing: This book is for everyone. Its for those who want to incorporate more vegetables in their diet. Its for those who want to make sure their family gets their daily dose of fruits and veggies. Its for those who want to dabble in eating meatless once a week or even just once a month. Its for those who want to stop eating meat altogether. Its for those with dairy intolerance or allergies who need some yummy dairy-free options. Its for those who are already rocking a plant-based diet and are looking for more delicious variety. Its for everyone who loves good food!
Eating a plant-based diet can be healthy, satisfying, and totally delicious. And you dont have to be a talented chef to eat this way. The nearly 300 recipes in this book are for all skill levels in the kitchen. Most of the recipes are easy and fuss-free; a few are more involved, but theyre oh-so-worth-it.
Reducing your meat intake and incorporating more vegetables and fruits into your daily routine starting todayis not only easier and more convenient than you think, but also its better for you and better for the planet. Whether you decide to do this for one day, one week, one month, or forever after is a choice you need to make for yourself. Even one meal per week is a great start if you cant commit to a whole day.
Whether you want to go meatless for health reasons, environmental causes, animal welfare, or economic concerns, this book will give you some great tips about how to get started and how to stock your pantry so a healthy meatless meal is always in reach.
If you are used to eating meat with nearly every meal, here are two easy ways to ditch it:
#1 Start with flavors and meals youre familiar with and just leave out the meat.
For example: Spaghetti and meatballs. Simply leave out the meatballs. Serve the spaghetti with marinara sauce, garlic bread, and an easy side salad. Or go one step further and add lentils to the sauce instead of meat. Dont expect these meals to have the exact same taste and texture that youre used to. Just appreciate them as the delicious meals they are.
#2 Try new flavors and dishes that youve never had.
If you have no preconceived notions of how something should taste, you may be more willing to forget the fact that there is no meat on your plate.
Whichever option you choose, just start. It really is that easy. Find a recipe you think sounds delicious, buy the ingredients you need, and enjoy it. Dont worry about having a fully stocked pantry and fridge. Take it one day or one meal at a time. There is nothing wrong with going at your own pace.
That being said, its helpful to know about the ingredients youre likely to use most often for your meatless meals.
A well-stocked kitchen is essential to getting meals, regardless of whether theyre plant-based, on the table quickly and without frustration. Many of these items may be familiar to you, while a few others may be new to you. For the most part, they are easy to find at most grocery stores, and youll get good use out of them.
Dont feel that you must have all these items stocked all at once. Over time, youll build up your pantry, spices, and nonperishables. As you become comfortable cooking with these ingredients, youll find that many can be interchanged or substituted to suit your familys tastes. If you have a few items on hand from each category, youll be able to make delicious, nutritious meals.
Legumes are full of healthy plant-based protein, and theyre low in fat. Theyre inexpensive and incredibly versatile. While bags of dried beans and lentils are inexpensive, you cant deny the convenience of canned. And dont forget about frozen shelled edamame (soybeans).
Full of fiber and protein, whole grains keep us feeling satiated. They bring loads of different textures, and there are quite a few gluten-free options. Theyre just as great for breakfast as they are for dinner. A few grains that cook up in less than 20 minutes include quick-cook brown rice (the nutrient difference between quick-cook and regular brown rice is minimal), jasmine rice, quinoa, and oats.
For the most part, the grains in this book are interchangeable. If youre making a bowl that calls for quinoa, but youd rather use farro, go right ahead. (Stick to the grain called for in burger recipes, unless noted, to maintain optimal consistency.)
As for flour, most gluten-free blends can stand in for all-purpose flour. Youll note some recipes call for vital wheat gluten flour. Gluten is the natural protein portion removed from whole wheat. It is important to note that vital wheat gluten flour is completely different from high gluten flour. The two are not interchangeable and will not perform similarly in recipes.
In addition to traditional grains and noodles, several Buddha bowl recipes in this book use gluten-free grain alternatives, like riced cauliflower and broccoli, as well as zucchini, sweet potato, and beet noodles. Youre certainly not going to confuse vegetable rices and noodles for the real thing, but sometimes you just want an extra serving of vegetables. And its easy (and less expensive) to make many of them at home; there are directions in the recipes that call for them.
Pasta can be made from grains, beans, or even vegetables and it comes in a variety of shapes and sizes to suit almost any dish. There are plenty of gluten-free varieties available today as well. And this much is true: add noodles to just about any dish and it just got a whole lot more kid-friendly.
Raw nuts and seeds contain healthy fats and protein. They are great for snacking and adding crunch to meals. They can even be used to create creamy sauces. Nut and seed butters are wonderful on toast or crackers, and they can be stirred into sauces for depth of flavor. Look for nut butters that are just ground nuts and, maybe, salt.
Welcome to the easiest and most affordable way to add flavor to your recipes. Fresh herbs are great to finish a dish, but its the dried herbs and spices that youll use the most. While dried herbs and spices wont spoil, you wont be getting their full flavor if you havent replaced them in a few years. Although each recipe lists specific amounts for every ingredient, taste before serving and adjust the seasoning to your liking. Most spices used in this book are ones you probably grew up with, with some additions like garam masala, turmeric, and black salt.
Due to its high fat content, oil brings flavor, richness, and moisture to a dish. For high-heat cooking, panfrying, or roasting, try avocado oil, coconut oil (also in spray), and peanut oil. Choose regular olive oil for sauting and extra-virgin for sauces and dressings. And Asian-inspired dishes get a great flavor boost by finishing with sesame oil. If you want to go oil-free, to saut, try using cup (60 ml) of water or broth and add more as needed to prevent sticking.
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