BH&G Vegetarian Plant Based

FROM THE EDITOR Welcome! WHETHER YOU’RE A VETERAN VEGETARIAN LOOKING FOR NEWFOUND INSPIRATION OR A FLEXITARIAN LOOKING TO BEEF (ER, BEAN?) UP YOUR MEATLESS REPERTOIRE, PLANT-BASED RECIPES™ IS FOR YOU. There are all sorts of reasons to cut meat from your diet (whether a little or a lot). Research shows it can have a beneficial impact on several health conditions, such as heart disease and even cancer. Studies also show that reducing meat has a positive impact on the environment. It’s a win-win. If you’re just getting started, you might have a few questions. Can I get enough protein? Do I need a supplement? And what the heck is nutritional yeast anyway? We have the answers to these questions and then some. Every recipe is dietitian-approved (by me!) to ensure…

WHAT’S IN A NAME? VEGETARIAN (LACTO-OVO VEGETARIAN) This diet includes animal byproducts such as dairy* and eggs** but excludes meat, poultry, fish, and seafood. *LACTO VEGETARIANS include dairy but not eggs. **OVO VEGETARIANS include eggs but not dairy. VEGAN This diet excludes all products made by and from animals. FLEXITARIAN This diet emphasizes eating foods from plants the majority of the time but does not exclude at all times meat, poultry, fish, seafood, dairy, and eggs. PESCATARIAN Fish and seafood are eaten in this diet along with eggs and dairy. Meat and poultry are excluded. FIVE REASONS TO START EATING MORE PLANTS 1 PREVENT AND MANAGE DIABETES. Population studies show vegetarians have a lower incidence of diabetes than nonvegetarians. And intervention studies show that vegetarian and vegan diets help reduce…

EASY “CHEESY” CRACKERS Preheat oven to 375°F. Line a baking sheet with parchment paper. In a food processor combine 1 cup shredded vegan cheddar cheese (4 oz.), ½ cup all-purpose flour, 2 Tbsp. vegetable shortening, and ¼ tsp. salt. Cover and process until combined. Add 2 Tbsp. ice water. Cover and process until dough comes together. On a lightly floured surface, roll dough into a 12×10-inch rectangle. Prick with a fork. Using a pizza cutter or sharp knife, cut into desired-size shapes (we made strips), rerolling scraps once. Place shapes 1 inch apart on prepared baking sheet. Bake 10 to 12 minutes or until light brown. Cool on a wire rack. Makes about 2 cups. VEGAN CHEESE-STUFFED MINI BELL PEPPERS Halve 6 to 8 miniature red, yellow, and/or orange bell…

BROCCOLI-CHEDDAR EGG SANDWICHES PICTURED OPPOSITE. PREP 20 minutes BAKE 15 minutes at 375°F Nonstick cooking spray2½ cups frozen broccoli florets, thawed and cut into bite-size pieces½ cup chopped roasted red bell pepper10 eggs, lightly beaten⅓ cup reduced-fat milk½ tsp. salt¼ tsp. black pepper1½ cups shredded cheddar cheese (6 oz.)12 whole grain or whole wheat English muffins, split and toastedTomato slices (optional)¼ cup basil pesto (optional) 1. Preheat oven to 375°F. Coat a 15×10-inch baking pan with cooking spray. Spread broccoli and roasted bell pepper in prepared pan. 2. In a 4-cup liquid measuring cup whisk together eggs, milk, salt, and black pepper. Pour egg mixture over vegetable mixture in pan; sprinkle with cheese. Bake 15 minutes or until edges are puffed and center is set. Cool in pan 5 minutes.…

1 BANANA-PECAN FRUIT2 Tbsp. sliced banana+NUT BUTTER OR NUTS1 Tbsp. chopped toasted pecans+SWEETENER2 tsp. maple syrup 2 STRAWBERRY-PEANUT BUTTER FRUIT2 Tbsp. sliced fresh strawberries+NUT BUTTER OR NUTS1 Tbsp. peanut butter+SWEETENER2 tsp. honey 3 BLUEBERRY-ALMOND FRUIT2 Tbsp. fresh blueberries+NUT BUTTER OR NUTS1 Tbsp. toasted sliced almonds+SEASONINGdash ground cinnamon 4 APRICOT-WALNUT FRUIT2 Tbsp. chopped dried apricots+NUT BUTTER OR NUTS1 Tbsp. chopped toasted walnuts+SEASONINGdash apple pie spice OATMEAL BASE RECIPE START TO FINISH 10 minutes ½ cup water or milk¼ cup regular rolled oatsDash salt DESIRED MIX-INS 2 Tbsp. Fresh or Dried Fruit1 Tbsp. Nut Butter or Toasted Nuts2 tsp. SweetenerDash Seasoning 1. In a small saucepan combine the water, oats, and salt. Bring to simmering; cook 5 minutes. Remove from heat. Cover and let stand 3 minutes. Add Desired Mix-Ins. Makes 1…

SWEET POTATO BURRITO BOWLS WITH CASHEW CREAM START TO FINISH 1 hour 1½ cups unsalted vegetable stock or water⅔ cup uncooked brown rice¼ cup chopped fresh cilantro2 Tbsp. sliced green onion2 cups ¾-inch cubes peeled sweet potatoes1 cup coarsely chopped red bell pepper1 Tbsp. olive oil1 tsp. chili powder¼ tsp. salt1 15-oz. can no-salt-added pinto beans, rinsed and drained¼ cup salsa¼ cup Cashew CreamCrumbled queso fresco,toasted pumpkin seeds (pepitas), and avocado slices (optional) 1. Preheat oven to 425°F. In a medium saucepan bring stock to boiling. Stir in rice. Return to boiling; reduce heat. Simmer, covered, 45 minutes or until rice is tender and liquid is absorbed. Remove from heat. Fluff rice with a fork; stir in cilantro and green onion. 2. Meanwhile, line a 15×10-inch baking pan with foil.…