She Strengthens

Rethinking Meat: A Practical Guide to Healthier, Greener Cooking

As we increasingly acknowledge the importance of reducing our meat consumption, many of us are left wondering how to make this lifestyle change a reality. Whether you’re a seasoned vegetarian or a dedicated carnivore, incorporating more plant-based meals into your diet can seem daunting. But what if you could modify your favorite recipes to make them healthier, greener, and more financially friendly?

The Power of Substitution

One effective approach is to swap out a portion of the meat in your recipes with a grain or legume that complements the overall flavor of the dish. This way, you can still enjoy the protein and fiber you need while reducing your environmental footprint. Take kebab meat over rice, for example. By cooking chickpeas alongside the meat, you can absorb the umami flavor and feel just as full and satisfied.

Four Delicious Recipes to Get You Started

Here are four dishes that have been successfully modified to reduce their meat content:

1. Ethiopian/Eritrean Lasagna with Red Lentils

Inspired by the traditional Ethiopian/Eritrean take on lasagna, this recipe reduces the amount of beef and replaces it with red lentils. The result is a texture reminiscent of ricotta in a traditional Italian-American lasagna.

2. Tacos with Squash or Pumpkin

This dish combines savory turkey with sweet, creamy cooked squash or pumpkin. The sweetness of the squash pairs perfectly with the smokiness of chipotle peppers or smoked paprika.

3. Deconstructed Stuffed Cabbage with Brown Rice

This shortcut to traditional stuffed cabbage rolls uses leftover rice and eliminates the need for precise rolling. Simply layer cabbage leaves with the meat/rice/sauce mixture in a baking dish and cook until tender.

4. Asian Noodles with Frozen Edamame

This recipe straddles the line between buying sauces and making your own. By mixing sauces you already have in your pantry, you can create new flavor combinations that have the personalization of home-cooking.

Tips and Tricks

• When substituting meat, find a similar recipe with the desired serving yield, cut the amount of meat in half, and add that weight of the vegetarian ingredient.
• Prep a pot of grain, lentils, or beans at the beginning of the week and see what new dishes you can create!
• Experiment with different spices and seasonings to find the perfect flavor combinations.
• Don’t be afraid to get creative and make these recipes your own!

The Secret to Firm Tofu

Tired of soggy tofu? The secret is to press the water out of tofu before cooking! Place clean dish towels or paper towels on a baking sheet, cut extra-firm tofu into chunks, and sandwich between layers. Let drain for at least 20 minutes before unwrapping and cooking.