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.
- 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
- 1/2 tsp. course black pepper
- Extra-virgin olive oil
- 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.
Looking for a healthy treat that doesn’t lack flavor? Dig into these recipes using nature's sweet superfood: beets.
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
- 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
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.
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.
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.