This Monday’s “Meatless” Menu

Breakfast: Mashed Plantain with Red Beans

Green plantains are boiled then spiced with onion, turmeric and cilantro in this Caribbean breakfast. Red beans are seasoned with garlic and cumin for a savory contrast to the plantains and fresh pea shoots top the dish to add a touch of springtime.

Lunch: Slow Cooker Corn Chili

Both kidney and black beans are seasoned with cumin, chili powder, garlic, cinnamon and cocoa in this deceptively simple chili. Corn brings a slight crunch and fire roasted tomatoes allow for a subtly smoky flavor in this one pot wonder. This recipe comes to us from Jen of Domestic Divas.

Dinner: Spring Vegetable Gallettes

Veggies like asparagus and green onions are naturally sweet, so showing them off is surprisingly simple. Just throw Spring’s bounty on a flattered pie crust, bake and crumble tangy feta over everything just before serving.

Snack: Avocado Radish Salad

Sometimes all you need for a delicious salad is to bring out the natural flavors of ripe fruits and veggies. Creamy avocado and crisp radish slices are seasoned with lemon juice, salt and pepper in this simple and satisfying salad.
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Spring Vegetable Gallettes (414 cal. per serving)

The following is from the Meatless Monday web site:

Veggies like asparagus and green onions are naturally sweet, so showing them off is surprisingly simple. Just throw Spring’s bounty on a flattered pie crust, bake and crumble tangy feta over everything just before serving. This recipe comes to us from Donna Kelly of Apron Strings.

Serves 6

  • a little vegetable oil, for preparing the baking sheet
  • 1 bunch asparagus, trimmed & cut into 2-inch pieces
  • 6 radishes, sliced 1/4 inch thick
  • 1 bunch green onions, cut into 2-inch pieces
  • 2 9-inch uncooked pie crusts
  • 2/3 cup grated Parmesan cheese
  • 1 egg, whisked with 1 tablespoon water
  • 2 ounces feta cheese

Preheat an oven to 400 degrees. Prepare a baking sheet with a light layer of vegetable oil.

Microwave the asparagus for 60-90 seconds, or until its slightly softened. Cut the radish slices in half so they resemble half circles.

Spread one of the pie crusts on the prepared baking sheet. Sprinkle the grated Parmesan in the center of the crust. Spoon half the asparagus, green onions and radish slices over the Parmesan in one layer. Fold up the crust around the edges of the gallette, leaving about 2 inches of crust overlapping on all edges. Brush the crust with the egg wash. Repeat with the remaining pie crust.

Bake in the oven for about 30 minutes, or until the gallettes are lightly browned. Crumble the feta over the baked gallettes and enjoy!

Source

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Meatless Monday: Strawberry Non Panna Cotta (138.3 cal.)

Taken from the Meatless Monday web site:

The sweetness of soymilk makes a great alternative to cream in this healthy spin on this classic Italian dessert. The refreshing yogurt base makes the perfect palate for strawberry compote. This recipe comes to us from Tony of Real Men Eat Green.

Serves 6

For the non panna cotta:

  • 3 tablespoons of agar agar flakes or 3 teaspoons agar agar powder
  • 2 ¼ cups soy, coconut or rice milk
  • 1/3 cup and 3 teaspoons sugar, divided
  • 1 ½ cups low fat plain yogurt
  • 2 teaspoons vanilla extract

For the strawberry compote:

  • 3 teaspoons sugar
  • 1/3 cup orange juice
  • pinch of salt
  • 2 cups of strawberries, hulled and halved

To make the non panna cotta:

Place the agar agar flakes with the milk and sugar in a medium sized pot. Allow the agar agar flakes to soften for 5 minutes. Place the pot over medium heat and bring the milk to a low simmer, stirring, for about 10 minutes or until the agar agar and sugar have dissolved.

Take the pot off the heat and whisk in the yogurt and vanilla. Pour the mixture in equal servings into cups or ramekins. Place in the refrigerator and chill for at least 2 hours.

To make the strawberry compote:

In a separate bowl, whisk together the remaining 3 tablespoons sugar, salt and orange juice. Add the strawberries and toss until well coated. Place in the refrigerator until you’re ready to serve the non panna cotta.

To complete the Strawberry Non Panna Cotta:

To serve, flip the cups or ramekins over on plates. Top with strawberry compote and enjoy.

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Meatless Monday: Pineapple Papaya Muffins (160 cal.)

Taken from the Meatless Monday web site:

Papaya and pineapple make for a soft whole wheat muffins that’s spiced with cinnamon. Dried cranberries and walnuts complete these morning treats with texture and crunch. This recipe comes to us from our friends at Women’s Health magazine.

Serves 12

  • 1 1/2 cups whole wheat flour
  • 1 1/2 teaspoons baking soda
  • 1 1/2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • 1/2 cup crushed pineapple, drained
  • 1 cup papaya, cubed
  • 1/3 cup lowfat plain yogurt
  • 1 egg, beaten
  • 2 tablespoons canola oil
  • 1/4 cup sugar
  • 1/4 cup agave nectar
  • 1/4 cup walnuts
  • 1/2 cup cranberries

Preheat an oven to 375 degrees. Prepare a muffin tin with muffin cups.

Place the flour, baking powder, baking soda and cinnamon together in a large bowl. Whisk until thoroughly combined.

Place the pineapple, papaya and yogurt in a food processor or blender and puree until blended. Add the egg, oil, sugar and agave nectar and mix until well combined.

Pour the pineapple papaya mixture into the flour mixture. Mix until well comvined. Fold in the walnuts and cranberries and pour the batter

Spoon the batter into paper-lined muffin cups. Bake for 20-22 minutes or until the tops spring back when lightly touched. Let cool and enjoy.

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Meatless Monday: Apple Cranberry Lentils with New Potatoes

Taken from the Meatless Monday web site:

Lentils are gently simmered with apple juice, dried cranberries and basil for a subtle play on sweet and savory. Potatoes are steamed until just tender to make a delicious base for the lentil dressing. Spring’s bounty of new potatoes are scrumptious served either warm or cold, potato salad style. This recipe comes to us from Trudy Slabosz of veggie.num.num.

Serves 4

  • 1 pound new potatoes, scrubbed
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 1 cup dried brown lentils, cooked
  • or
    1 cup canned brown lentils, drained
  • 1 cup apple juice
  • 1/4 cup unsweetened dried cranberries
  • 1/2 cup basil leaves, torn
  • 5 ounces snow peas, sliced thin
  • 2 celery stalks, sliced thin
  • 3 radishes, sliced into thin rounds

Cook the potatoes in a steamer or double boiler for about 5-8 minutes, or until just tender. Cover to keep warm.

Place the olive oil in a frying pan over medium heat. Add the garlic and cook for 1 minute, or until just fragrant. Add the lentils, stir and cook 2-4 minutes more.

Add the apple juice and dried cranberries to the pan. Bring to a gentle simmer and cook, stirring occasionally, for 7-10 minutes, or until the liquid has reduced by about half. Remove from heat and toss in the basil leaves.

Toss the sliced snow peas, celery stalks and radish rounds together in a small bowl.

Divide the celery radish salad onto 4 plates, top with the steamed new potatoes, drizzle with the cranberry lentil dressing and enjoy.

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How Much Food is 100 Calories?

Melon

299grams = 10.6ounces

Source

Video: Staying Healthy

How Much Food is 100 Calories?

Frosted Flakes

25grams = .88ounces

Source

Video: 3 Reasons to Drink Shakeology

How Much Food is 100 Calories?

Milk (2%)

181grams = 6.4ounces

Source

Video: Internal Health & Regularity

How Much Food is 100 Calories?

Almonds

17grams = .60ounces

Video: The Healthiest Shake… Around the World.

Chocolate Almond Chai

Here’s a great recipe you can use with your chocolate Shakeology:

  • 1/2 tsp. almond extract
  • 1 cup chilled unsweetened chai tea

You can watch a short movie about how Shakeology is made here.

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