Did you know that you can reduce your carbon footprint and make a happy donation to the environment by participating in Meatless Monday? It takes roughly 1,850 gallons of water to produce 1 pound of beef versus 39 gallons to produce 1 pound of vegetables. It takes 25 kilocalories of fossil fuels energy to produce 1 kilocalorie of meat-based protein versus 2.2 kilocalories for grain-based proteins. There is a 74% increased admittance of greenhouse gases such as carbon dioxide, methane and nitrous oxide in the production of beef vs. white carrots. Nobody is asking you to live off carrots, but incorporating a fun, plant-based twist to your weekly recipes can definitely make a difference! Can you imagine the environmental impact if everyone participated in Meatless Monday?
\nIn addition to environmental and financial benefits, there are also health benefits to consuming plant proteins. Reducing consumption of red and processed meats has shown to decrease risk of colorectal, esophagus, lung, pancreas and endometrium cancer. On top of reduced risk of cancer, increasing intake of plant proteins has been correlated with a reduced risk for cardiovascular disease. Moreover, plant proteins are rich nutrients like fiber, folate, zinc, iron and magnesium.
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INGREDIENTS
\nTHE TOFU:
\n1 (15 ounce) block of organic extra-firm tofu
\n1 tablespoon olive oil
\n1 tablespoon reduced-sodium soy sauce
\n2 teaspoons cornstarch
\nTHE PEANUT SAUCE:
\n\u2153 cup creamy all natural peanut butter
\n2 tablespoons white wine vinegar (or apple cider vinegar)
\n2 tablespoons reduced-sodium soy sauce
\n2 tablespoons agave nectar
\n2 teaspoons toasted sesame oil
\n\u00bd lime, squeezed
\n2 garlic pressed or minced cloves
\nTHE MANGO PICO
\n2 ripe diced mangos
\n1 medium chopped red bell pepper
\n\u00bd bunch chopped (about 4) green onions
\n\u2153 cup packed fresh chopped cilantro
\n1 minced jalape\u00f1o
\n\u00bd lime, squeezed
\n\u215b teaspoon sea salt
\nTHE RANDOMS
\n1 small head of green cabbage
\n2 tablespoons large, unsweetened coconut flakes (optional)
\n2 tablespoons chopped peanuts (optional)
\nINSTRUCTIONS
\nTofu:
\n\u2022 Preheat oven to 400 degrees Fahrenheit and line a rimmed baking sheet with parchment paper. Drain the tofu and use your palms to gently squeeze out some of the water.
\n\u2022 Slice the tofu into thirds so you have three \u00bd-inch slabs.
\n\u2022 Transfer the tofu to a plate lined with paper towels.
\n\u2022 Fold the towel over one tofu slab, then place the other slab on top, then repeat with the last slab. Top with more towel and place something heavy on top (like a cast iron skillet) to help press the water out of the tofu.
\nPeanut Sauce:
\n\u2022 Whisk together all of the sauce ingredients until well blended. Set aside. *If flavor is too strong you can dilute your sauce with water*
\nBaking Tofu:
\n\u2022 Transfer the now drained tofu to a cutting board. Slice each slab into four columns and four rows.
\n\u2022 Whisk together 1 tablespoon olive oil and soy sauce, then drizzle it over the tofu and toss to coat.
\n\u2022 Sprinkle 1 teaspoon cornstarch over the tofu, then toss the tofu until the starch is evenly incorporated.
\n\u2022 Repeat with 1 more teaspoon cornstarch.
\n\u2022 Arrange the tofu in an even layer on the baking sheet.
\n\u2022 Bake for 30 to 35 minutes, tossing halfway, until the tofu is crisp and deeply golden.
\nMango Salsa:
\n\u2022 Combine ingredients in a small serving bowl and toss.
\n\u2022 Taste, and add additional salt if needed. Set aside.
\nCabbage:
\n\u2022 Slice off the thick stem and bottom \u00bcth of the head of cabbage.
\n\u2022 Gently pull off one leaf at a time until you have 6 to 8 cabbage leaves.
\nTo assemble the cabbage wraps: Divide the salsa amongst the salad wraps. Top with tofu and additional peanut sauce or coconut flakes. Serve and enjoy!<\/p>\n
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INGREDIENTS
\n1 tablespoon olive oil
\n2 cloves minced garlic
\n1 chopped jalapeno
\n1 cup quinoa
\n1 cup vegetable broth
\n1 (15-ounce) can drained and rinsed black beans
\n1 (14.5 oz) can fire-roasted diced tomatoes
\n1 cup corn kernels (can be frozen, canned or roasted)
\n1 teaspoon chili powder
\n1\/2 teaspoon cumin
\nKosher salt and freshly ground black pepper (to taste)
\n1 avocado, halved, seeded, peeled and diced
\nJuice of 1 lime
\n2 tablespoons chopped fresh cilantro leaves
\nINSTRUCTIONS
\n\u2022 Heat olive oil in a large skillet over medium high heat.
\n\u2022 Add minced garlic and chopped jalapeno, and cook, stirring frequently, until fragrant. This should take about 60 seconds.
\n\u2022 Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin. Bring your pan to a boil then cover and reduce heat. Let simmer until quinoa is cooked through, should take about 20 minutes. Stir in avocado, lime juice and cilantro. As salt and pepper to taste. Serve immediately.
\n\u2022 Don\u2019t forget your hot sauces if you\u2019re a spice lover! Top off your quinoa bowl with Sriracha or Tapatio for an added kick!<\/p>\n
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Serves 4
\nINGREDIENTS
\nVEGGIES:
\n1 pint grape tomatoes
\n2 medium zucchinis, chopped (1 inch pieces)
\n1 large thinly sliced shallot
\n2 tablespoons olive oil
\n1 teaspoon dried thyme
\nSea salt and freshly cracked black pepper
\nPOLENTA: see cornmeal package for ingredients\/directions
\n1 cup polenta (Bob\u2019s Red Mill Organic Cornmeal)
\n4 cups of water\/broth
\n1 teaspoon salt
\n2 medium ears sweet corn, kernels removed (about 2 cups)
\n1 cup grated Parmesan cheese
\n3 tablespoons of grass-fed butter
\nPESTO:
\n1 cup tightly packed basil leaves
\n3 tablespoons parsley leaves
\n1\/3 cup olive oil
\n1\/2 cup grated Parmesan
\n1 garlic clove
\n1 teaspoon lemon juice
\n1\/2 teaspoon lemon zest
\n1 teaspoon salt
\n1\/2 teaspoon freshly cracked black pepper
\nINSTRUCTIONS
\n\u2022 Preheat the oven to 450\u00b0F.
\n\u2022 In a large bowl throw the grape tomatoes, chopped zucchinis, sliced shallot, thyme, and olive oil together. Season with salt and freshly cracked black pepper, and begin tossing your mix in order to coat. Spread the veggie mixture onto a baking tray and roast for 15 to 20 minutes (until the tomatoes burst and the shallots crisp up).
\n\u2022 Cook the polenta (cornmeal) with the water and salt according to the package instructions.
\n\u2022 Add the fresh corn kernels 10 minutes before the polenta is ready.
\n\u2022 In a blender or food processor blend all of the pesto ingredients together until smooth.
\n\u2022 Stir the grated cheese and butter into the polenta just before serving.
\n\u2022 Taste and adjust the seasoning if needed.
\n\u2022 Evenly divide the polenta between 4 bowls
\n\u2022 Top each bowl with roasted veggies and the prepared pesto.
\n\u2022 Serve and enjoy immediately on a crisp fall night.<\/p>\n
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