Opting for a vegetarian or vegan lifestyle can have a drastic change on one’s life. Not only are the health benefits astounding—according to the American Dietetic Association, vegetarians are at a lower risk of developing heart disease; colorectal, ovarian, and breast cancers; diabetes; obesity; and hypertension [PDF]—but also vegetarian meals are a snap to prepare and delicious to boot. Here, we are offering up a selection of vegetable-based recipes, along with tips to make your next dish nutritious and delicious.
Fresh, locally grown pickings tend to be a little slim during the summer in South Florida, but a few gems like summer squash thrive in the heat. For a taste of Provence, whip up this summer-inspired ratatouille recipe.
Summer Ratatouille
Serves 8
Ingredients:
- 2 onions, sliced thin
- 6 cloves of garlic, minced
- 1 medium eggplant, cubed
- 2 zucchini, cubed
- 2 medium yellow squash, cubed
- 3 assorted bell peppers (red, green and/or yellow), seeded and cubed
- 4 large tomatoes, peeled and chopped
- 1 cup fresh parsley, chopped
- 20 basil leaves, torn in half
- Salt
- 1/2 tsp. course black pepper
- Extra-virgin olive oil
Method:
- Place tomatoes, garlic, parsley, basil and 1/3 cup of olive oil into a large, heavy pot. Simmer, stirring occasionally until tomatoes begin to liquefy into a sauce (about 30 minutes).
- While tomatoes are cooking, toss eggplant into a large bowl with two pinches of salt and let stand.
- In a large skillet, heat 1½ tbsp. of olive oil over medium heat and cook onions with a pinch of salt until soft; transfer to a large bowl. Repeat step with bell peppers, zucchini, yellow squash and eggplant, adding oil between each batch. Once veggies are cooked, add to the tomato sauce, season with pepper and simmer, covered, stirring occasionally, until vegetables are very tender—about one hour. Serve warm or at room temperature.
Beet It!
Looking for a healthy treat that doesn’t lack flavor? Dig into these recipes using nature’s sweet superfood: beets.
Taco Time!
Sink your teeth into this recipe for tempeh tacos from Darbster (561-586-2622), adherents of our summer resolution to eat healthier. They’re totally vegan and totally delicious.
Darbster’s Tempeh Taco
Ingredients
- 4 cups crumbled tempeh
- 2 tbsp. chili powder
- 1 tbsp. garlic powder
- 1 tbsp. cumin
- 2 tsp. onion powder
- 1 tsp. black pepper
- 1 tsp. cayenne
- 1/2 cup water
- 1/4 cup Braggs liquid aminos
- 2 tbsp. vegetable oil
Method:
Heat oil in a large pan over medium heat. Add tempeh to oil and brown. Add spices to browned tempeh and cook 1 minute. Add aminos and water. Place in oven in a covered pan at 350 degrees for one hour. Makes 4 cups. Serve on corn tortillas and top with favorite ingredients such as diced tomato, shredded lettuce and non-dairy cheese.
Easy Raw
Raw diets and cuisine are fast becoming the “it” way to eat—and for good reason. Interested in making the jump to raw? Here, we present five basics to raw eating.
Fun Fact: Vegetarian diets are as eco-friendly as they are delicious.
According to the Food and Agriculture Organization’s report Livestock’s Long Shadow [PDF], the livestock industry is not only one of the worldwide leaders in producing greenhouse gases but also one of the most “damaging sectors to the earth’s increasingly scarce water resources, contributing among other things to water pollution, euthropication and the degeneration of coral reefs.” Adding to this, claims the Water Footprint Network—an international nonprofit with a mission to “promote the transition towards sustainable, fair and efficient use of fresh water resources worldwide”—the production of meat uses huge amounts of fresh water: Just one pound of beef requires roughly 1,800 gallons.
Berry Good
A vegetarian diet is not just limited to vegetables. Fruit is an important addition to the dining repertoire, giving not only a kick of flavor but a plethora of vitamins to boot. Check out these tasty strawberry recipes for a dish that’s high on flavor.
Go to page two for some great vegetarian grilling options.
Bean Town
This recipe comes to us from the official chef of Florida, Justin Timineri. Utilizing fresh-from-Florida ingredients, this recipe for black-bean cakes is the perfect addition to the barbecue for the meatless eater.
Black Bean Cakes
Ingredients:
- 2 (15-ounce) cans low-sodium black beans, drained and rinsed
- 2 large tomatoes, seeded and chopped
- 1/2 cup bell pepper, chopped (any color will do)
- 1/4 cup fresh cilantro, chopped
- 1/2 cup green onion or scallion, chopped
- 2 large cloves garlic, minced
- 2 teaspoons ground cumin
- 1 teaspoon chili powder
- 1 cup all-purpose unbleached flour, plus more as needed
- Canola oil or vegetable oil for cooking
- Kosher salt to taste
- Freshly ground pepper to taste
Method:
- In a medium-sized mixing bowl, add all ingredients except oil. Mix until well combined. Separate about 1/3 of the mixture into a small mixing bowl. Mash the contents of smaller bowl, and then return mashed mixture to the larger bowl. Stir to combine.
- Adjust seasoning with kosher salt and fresh ground pepper. If the mixture is thin, then slowly add more flour, 1 tablespoon at a time, until thick enough to form into a ball.
- Place a large sauté pan over medium-high heat. When the pan is up to temperature, add about 4 tablespoons of oil. Portion out golf ball-sized patties and carefully place them into the pan. Working in batches, cook bean cakes until crisp and golden brown on both sides. Lightly flatten cakes with a spatula during the cooking process. Drain cakes on a paper towel. Serve warm with spicy yogurt sauce.
Spicy Yogurt Sauce
Ingredients:
- 2 cups plain low-fat yogurt
- 1 lime, juiced
- 1 tablespoon dried cumin
- 1/4 cup cilantro, finely chopped
- 1 teaspoon chili powder
- Kosher salt to taste
- Freshly ground pepper to taste
Method:
In a small mixing bowl, combine all ingredients and mix well. Taste and adjust seasoning with kosher salt and fresh ground pepper. Keep chilled. Serve with bean cakes.
Peachy Keen
For another fresh-from-Florida favorite, check out Timineri’s grilled peach salad with candied pecans, a Southern staple in the making.
Recipe and images courtesy of Chef Justin Timineri and the Florida Department of Agriculture and Consumer Services. For more recipes from Timineri’s kitchen, click here.
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