Mouthwatering Meatless Meals: Easy, affordable and good for you too!

By Jahnavi Foster

Mouthwatering Meatless Meals is the perfect cookbook for anyone seeking new ideas for delicious meat-free dishes. The recipes in this book are not only delicious, but also nutritious, affordable, and easy to prepare. With basic ingredients and easy cooking methods, you will be amazed how enjoyable vegetarian dishes can be. Mouthwatering Meatless Meals offers dozens of vegan and gluten-free recipes to support the number of individuals who have chosen a vegan or vegetarian lifestyle, or who are gluten sensitive. In this cookbook you will find over 100 recipes along with nutritional information, lists for basic pantry must-haves, tips & timesavers, and enticing photos.

Healthy is in! And that’s great news for all of us. We are making the connection—realizing how the foods we eat are affecting our well-being—and we are becoming more actively involved in our own process of wellness. We are learning how to make better choices. As the interest in healthy eating is growing, the information and support that we need to make healthy change is now more readily available to us. Eating healthy is easier than you may think. I’m here to inspire you and show you how easy it can be. By making healthy lifestyle changes, we can help our planet and ourselves in very substantial ways. Once we realize how easy it is to do, it becomes effortless and enjoyable.

Cooking is fun! It’s a wonderful creative expression and a great way to share with others. Eating healthy doesn’t have to be bland and boring, expensive and time-consuming. Comfort food can also be healthy food. When food tastes great and is nourishing for our bodies, we just feel good. It isn’t necessary to give up delicious, tasty food to be healthy. You can have your cake and eat it too. I’ll show you how!

• Language: English
• Publisher: Jahnavi Foster
• Release date: Apr 24, 2017
• ISBN: 9781370725359

Jahnavi Foster

For the past 17 years I have been a holistic wellness professional. A certified empowerment coach, licensed massage therapist, and certified yoga teacher, I am educated in the field of alternative medicine and integrative well-being. For many years, I practiced Eastern Yoga Philosophy. During the 12 years that I lived in an ashram, I studied dozens of Sanskrit and Bengali Texts while engaged in the practice of meditation and yoga. My advanced training in traditional yoga led to certifications in the Hatha, Jnana, and Bhakti Yoga practices. With 30 years of cooking experience, I bring to the table my vast knowledge of different culinary styles. I specialize in healthy vegetarian cuisine and create original recipes to meet the needs of individuals following vegan, vegetarian, and gluten free diets. My emphasis is in the preparation of whole foods: grains, legumes, nuts, seeds, fruits, and vegetables. Over the years, I have taught vegetarian cooking and nutrition classes to inspire individuals to live a healthier and more conscientious lifestyle. In 2007 I started my own business, Quiet Mountain Sanctuary--a private mountain retreat, which I ran from my home in the Catskill Mountain Park. I provided yoga class, therapeutic massage, vegetarian cooking and nutrition, guided hikes, and meaningful conversation to my guests. Quiet Mountain Sanctuary closed its doors in 2013, but I continue my work as a Health and Wellness Educator at a local Health Food Store--Mother Earth Storehouse in Kingston, NY. I am also available for wellness coaching and healthy cooking instruction. Please visit my website for more information. In 2012, I published a new edition of my book Divine Love: an inspired spiritual dialogue based on timeless wisdom. Through my writings, I hope to uplift humanity and affect positive change in the world.

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Acknowledgments

I’d like to thank my community here in the Hudson Valley of New York. Because of their continued support, this book has come to life. A special thank you to Jane Ficara for her expert proofreading and editing work. Her thoughtful comments, edits and suggestions were invaluable. Sincere gratitude to my husband, Alfonse Pinto, for his layout and cover design, formatting work and loving encouragement!

Introduction

If you’re looking for fresh ideas for healthy, delicious, meatless meals—you’ve come to the right place! Mouthwatering Meatless Meals is the perfect cookbook for anyone seeking new ideas for delicious meat-free dishes. The recipes in this book are not only delicious, but also nutritious, affordable, and easy to prepare. With basic ingredients and easy cooking methods, you will be amazed how enjoyable vegetarian dishes can be. Mouthwatering Meatless Meals offers dozens of vegan and gluten-free recipes to support the number of individuals who have chosen a vegan or vegetarian lifestyle, or who are gluten sensitive. In this cookbook you will find over 100 recipes along with nutritional information, lists for basic pantry must-haves, tips & timesavers, and enticing photos.

Healthy is in! And that’s great news for all of us. We are making the connection—realizing how the foods we eat are affecting our well-being—and we are becoming more actively involved in our own process of wellness. We are learning how to make better choices. As the interest in healthy eating is growing, the information and support that we need to make healthy change is now more readily available to us. Eating healthy is easier than you may think. I’m here to inspire you and show you how easy it can be. By making healthy lifestyle changes, we can help our planet and ourselves in very substantial ways. Once we realize how easy it is to do, it becomes effortless and enjoyable.

The benefits of reducing the consumption of meat are many. Below are some of the reasons people are choosing a vegetarian lifestyle:

Meatless Monday Global Movement

Around the world, many people have joined the Meatless Monday movement and are choosing to go meatless once a week:

Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel. 1

For Your Health

Reduce Heart Disease and Stroke

Vegetables, fruits, and whole grains have been shown to protect against cardiovascular disease. One study found that each daily serving of fruits or vegetables was associated with a 4% decline in coronary heart disease, and a 5% lower risk of stroke. Another study found that a diet of 2.5 or more servings of whole grains per day was associated with a 21% lower risk of cardiovascular disease (heart disease, stroke, fatal cardiovascular disease).

Limit Cancer Risk

There is convincing evidence that red meat and processed meat consumption increases the risk of colorectal cancer. There is also limited but suggestive evidence that red meat increases the risk of esophagus, lung, pancreas, and endometrium cancer and that processed meat consumption increases the risk of esophagus, lung, stomach, and prostate cancer. In contrast, evidence suggests that a diet rich in fruits and vegetables decreases the risk of several types of cancers, including mouth, pharynx, larynx, esophagus, and stomach, evidence suggests.

Fight Diabetes

Research suggests that plant-based diets, particularly those low in processed meat, can reduce your risk of type 2 diabetes. Eating a plant-based diet can decrease total calorie consumption, which helps you obtain and maintain a healthy weight, a key component to preventing and treating diabetes.

Curb Obesity

Several large studies in Europe and the United States have demonstrated that people on plant-based, vegetarian diets tend to have a significantly lower body weight and body mass index (BMI). This may be in part because plant-based diets are rich in fiber (which is not found in animal products). Fiber contributes to fullness, resulting in lower calorie intake and less overeating.

Live Longer

Evidence suggests that eating a diet rich in fruits and vegetables, and a limited amount of red meat can increase longevity, whereas red and processed meat consumption is associated with increases in deaths due to cancer and cardiovascular disease.

Improve the Nutritional Quality of Your Diet

Going meatless encourages consumption of plant-based sources of protein, like beans and peas. Consuming beans and peas results in a higher intake of fiber, protein, folate, zinc, iron, and magnesium. Also, diets high in beans and peas are associated with lower intakes of saturated fat and total fat.

For Your Wallet

Curb Healthcare Spending

Each year in the United States, chronic diseases like heart disease, stroke, cancer, and diabetes cause 7 in 10 deaths, and account for 75% of the $2 trillion spent on medical care. In 2008, the estimated healthcare costs related to obesity were $147 billion. By reducing our risk for these conditions, we can curtail healthcare spending nationwide.

Cut Weekly Budget

Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains instead of meat, which tends to be more expensive. This is partly because producing meat requires extra expenses like feed and transportation. Though it can be challenging to serve healthy meals on a budget, going meatless once a week can help conserve money for more fruits and vegetables.

For the Environment

Minimize Water Usage

The water needs of livestock are much greater than those of vegetables and grains.

Approximately 1,850 gallons of water are needed to produce a single pound of beef.

Approximately 39 gallons of water are needed to produce a pound of vegetables.

Americans consume nearly four times the amount of animal protein than the global average. When compared with current food intake in the US, a vegetarian diet could reduce water consumption by up to 58% per person.

Reduce Greenhouse Gases

Studies show that meat production produces significantly more greenhouse gases than vegetables, including carbon dioxide, methane and nitrous oxide – the three main contributing sources of greenhouse gas. Beef was found to produce a total of 30 kg of greenhouse gas (GHG) per kg of food, while carrots, potatoes and rice produce .42, .45 and 1.3 kg GHG per kg of food, respectively.

Reduce Fuel Dependence

About 25 kilocalories of fossil fuel energy is used to produce 1 kilocalorie of all meat-based protein, as compared with 2.2 kilocalories of fossil fuel input per 1 kilocalorie of grain-based protein produced. The meat industry uses so much energy to produce grain for livestock that if instead we used the grain to feed people following a vegetarian diet, it would be enough to feed about 840 million people.2

As you can see, there are many reasons to consider reducing our intake of meat—and it can be quite enjoyable. Cooking is fun! It’s a wonderful creative expression and a great way to share with others. Eating healthy doesn’t have to be bland and boring, expensive and time-consuming. Comfort food can also be healthy food. When food tastes great and is nourishing for our bodies, we just feel good. It isn’t necessary to give up delicious, tasty food to be healthy. You can have your cake and eat it too. I’ll show you how!

Basic Pantry Items

*Dried Legumes: lentils (red, brown, green, French, or black), mung beans, chickpeas, split peas, etc.

*Whole Grains: brown rice, millet, oats, rice, barley, wheat, corn, (grain-like) quinoa

High Quality Oils: cold-pressed olive oil, unrefined, cold-pressed coconut oil and expeller-pressed oils

Liquid Aminos: a type of soy sauce, but healthier: no added sodium or preservatives. And it contains essential amino acids.

Organic Apple Cider Vinegar: apple cider vinegar has many health benefits. When it comes to choosing a type of vinegar, raw, organic apple cider vinegar is a healthy choice.

Balsamic Vinegar

Vegetable BouillonorVegetable Broth

Herbs & Spices: turmeric, curry powder, ginger, chili powder, ground cumin, paprika, crushed red pepper, basil, Italian seasonings, dill, parsley, tarragon, cinnamon, nutmeg, coriander, black pepper, etc.

Sea Salt/Good Quality Salt

Organic Canned Tomatoes

Dijon,Brown or Yellow Mustard

Whole Wheat Pasta, Regular Pasta,or Gluten-free Pasta

Maple Syrup or other Unrefined Sweeteners

Raw Local Honey (for non-vegans)

Chickpea (Garbanzo) Flour

Canned Beans: black beans, chickpeas, cannellini, navy, pinto, etc.

Organic (non-GMO) Cornstarch

Organic Coconut Milk

* Dried beans and grains have a very long shelf life; you can keep them in your pantry for a long time until you’re ready to use them. Some beans require soaking time; others are quick cooking and do not.

Tips and Timesavers

I work at a local health food store in upstate NY, Mother Earth’s Storehouse. I help run our health and wellness program, which is primarily focused on healthy eating education. One of the successes I’ve had with my work is creating healthy and delicious dishes that are easy to prepare. My set-up at the store is quite simple: a one-burner, portable butane-fueled stove. Our awesome bakers allow me use of the ovens now and again, but for the most part it’s just my one burner and me. Having these limitations has helped me to stretch my imagination and be creative in a very simple manner. But imagine—being in a health food store I have access to the best ingredients I could ever want to create healthy dishes. With this setting, inspiration comes easily. When I create a new recipe I take into consideration the needs of our customers and what would be of interest to them. Everyone is certainly interested in healthy eating (as they are shopping in a health food store), but nowadays more and more people are eating gluten-free and many are becoming vegan. I create recipes to support their different dietary needs and provide them with information to help make this change as easy as possible. With every new recipe, I get immediate feedback: so far, so good.

Many of the recipes I create are season-inspired. During our growing season, we have many wonderful local, seasonal foods available. I love to use our local fruits and vegetables whenever possible. I also get inspired when items go on sale or when new products come in. I create recipes with the sale items and new products to show the various ways the products can be used (which I have to figure out myself). With every new creation I attempt to follow my simple guidelines: nutritious, delicious, affordable and easy to prepare. To save time, I like to start with ingredients that cook up relatively quickly without compromising quality. I often use quick-cooking legumes and grains. Red lentils, millet, steel-cut oats, rice and quinoa all cook within 30 minutes. I also use legumes that do not require soaking time: mung beans, split peas, and lentils (brown, green, black and French). They all cook within 45–60  minutes. Cooking one-pot dishes is an easy way to get the whole food groups into your diet. You can combine legumes, grains, vegetables, nuts, and seeds into one healthy, hearty dish (see Brown Rice Pilaf recipe). Another way to reduce cooking time (in addition to using quick-cooking legumes and grains) is by cutting the vegetables into small pieces. This also makes the dishes more palatable. Small, diced up pieces of beets tend to be more appetizing than big chunks. Children come into our store quite often (with their parents) and taste my recipes, and they actually enjoy them. I always say: if the kids like my healthy dishes, then I know I’m doing something right.

In many of my recipes I use my favorite curry powder and vegetable bouillon. With just two ingredients, curry powder and vegetable bouillon, I am actually adding ten or more different herbs and spices to my dishes. There are many different types of curry powders, depending on the region. I like the blend with coriander, cumin, turmeric, red pepper, fenugreek, and cinnamon. You can mix up your own curry blend if you feel so inclined; this way you can control the level of heat in your spice mix.

Here are 10 Easy Healthy Eating Timesavers:

Keep fresh fruits like apples, oranges, bananas and grapes on hand because they are so simple to pack or grab as a snack. Sweet fruits are a great way to curb cravings for unhealthy sweets.

Pre-wash and cut salad vegetables at the start of your week and store them in airtight containers in the fridge (make sure they are dry before storing). This way you’ll always have an option not only for quick salads but also for the crunchy cravings and not be tempted by unhealthy chips or processed snacks.

Learn to make healthier salad dressings and prepare your favorites ahead of time. Once you taste your homemade creation you won’t want the bottled stuff again!

Make nutrient-dense soups, stews and casseroles in a slow cooker, and freeze leftovers as individual portions. This way you know you can skip the drive-through on the way home and head straight for your freezer instead.

Create single-serving portions of your favorite make-your-own trail mix from raw nuts, seeds, unsweetened dried fruits, coconut flakes and toasted, sweetened whole or sprouted grain clusters for grab-and-go convenience.

Keep plenty of frozen organic fruits and vegetables in the freezer. You'll always have options on hand.

Learn to make delicious, nutrient-packed green smoothies for grab-and-go meals in 10 minutes from start to clean up!

Learn about quick-cooking whole grains. For example, millet and (grain-like) quinoa cook up in just under 20 minutes.

Cook once, eat twice. Prepare enough food for more than one meal. Plan ahead.

Planning your meals ahead of time saves time!3

Whatever it takes to help get you motivated to put healthy food into your body, do it! It’s too important not to—and if we fail to do so there will likely be undesirable consequences. Eat well and feel great. You can do it!

Food is our Medicine

Along with my recipes, I create handouts for our customers with valuable information. It is essential for us to have a basic understanding of our physical make-up. This is highly relevant knowledge that will help us know how to better take care of ourselves. When I became a licensed massage therapist I had to study anatomy and physiology, myology, pathology, neurology, kinesiology, and many other medical sciences. I was required to learn how our body works: its structure and its functions. I loved it! I loved learning about the mechanisms in our bodies and all that’s going on inside of us. It’s quite fascinating. The more I learned about our anatomy and physiology, the better I knew how to support my physical well-being. As I know better, I do better. I am a great advocate of eating organic whole foods: grains, legumes, fruits, vegetables, nuts and seeds. When we eat whole foods, we provide our bodies with all of the essential nutrients required to maintain good health. When we eat primarily overly processed foods, the cells in our bodies do not receive the nutrients required to perform their jobs. When our cells are nutritionally deprived, we become imbalanced. Our cells maintain us so they need to stay healthy and strong; if we fail to provide them with the nutrients they need, they can neither support us nor protect us. It is within all of our best interests to know how our bodies work and what we need to do to stay healthy. There needs to be a shift in our approach to food. Food is meant to nourish us, cleanse our systems, fight disease, build our immunity, etc. When we forget this, we tend to eat solely for the sake of enjoyment, which can have adverse effects. Find enjoyment in healthy food. It’s a win-win!

Our bodies are very complex. Did you know that inside our bodies there are six different levels of organization and 11 different major systems? In the words of Edith Applegate author of The Anatomy and Physiology Learning System, "The human body is an awesome masterpiece. Imagine billions of microscopic parts, each with its own identity, working together in an organized manner for the benefit of the total being. The human body is more complex than the greatest computer, yet it is very personal. Knowledge of the human body is beneficial to all. Using this knowledge will help keep the body healthy. It will help you rate your activities as being beneficial or detrimental to your body. In addition to this, the study of the human body is appealing. It lets us learn more about ourselves. Anatomy is the scientific study of the structure of organisms and their parts. Physiology is the scientific study of the functions or processes of living things. It is the study of how the parts in anatomy work, what they do, and why. Anatomy and physiology are interrelated because structure influences function and function affects structure. One of the most outstanding features of the complex human body is its order and organization—how all the parts, from tiny atoms to visible structures work together to make a functioning whole. There are six levels to the organizational scheme of the body. The six levels of organization are chemical, cellular, tissue, organ, body system, and total organism (that’s us, the human being). There are eleven major organ systems in the human body, each with specific functions, yet all are interrelated and work together to sustain life (I wish we could say the same thing about the human race)."4

The eleven systems are:

The Integumentary System: Its functions are to cover and protect the body and regulate temperature. Foods with vitamin A help to support this system. For example: yellow, orange, and green vegetables, milk and cheese (to name a few).

The Skeletal System: Its function is to provide the body framework and support; it protects and attaches muscles to bone and provides calcium storage. To support the skeletal system we need vitamin D (which is made in the skin when exposed to sunlight) and also calcium, phosphorus and fluoride. These nutrients are found in fortified milk, dairy, green vegetables, legumes, nuts and fluoridated water.

The Muscular System: This system produces movement, maintains posture, and provides heat. Our muscular system is supported by eating proteins, which contain amino acids. Good sources of protein are dairy, nuts, grains, and legumes.

The Nervous System: This system coordinates body activities and receives and transmits stimuli. Our nervous system is supported by eating foods that contain B1, B12, sodium, and potassium—for example: whole grains, legumes, nuts, dairy, salt, fruits and vegetables.

The Endocrine System: This system regulates metabolic activities and body chemistry. Foods that support this system contain essential omega fatty acids—for example, flaxseed oil, dairy, olives, olive oil, nuts and avocados. 

The Cardiovascular System: Its function is to transport material from one part of the body to another and defend against disease. Many different foods can help to prevent heart disease: flaxseed, oatmeal, black or kidney beans, almonds, walnuts, red wine, tofu, brown rice, soy milk, blueberries, carrots, spinach, broccoli, sweet potato, red bell peppers, asparagus, oranges, tomatoes, acorn squash, cantaloupe, papaya, dark chocolate, tea.

The Lymphatic System: Its function is to return fluid to the blood and defend against disease. Foods rich in potassium can help support and build a healthy lymphatic system. Potassium-rich fruits and vegetables include bananas, broccoli and sweet potatoes. Eating healthy foods—listed below—assists the flow of lymph in your lymph vessels, according to the American Holistic Health Association. Water: Drinking enough water each day can help you maintain a healthy lymphatic system. You should drink a minimum of eight glasses per day for good health. Essential Fatty Acids: A healthy, properly functioning lymphatic system requires an adequate intake of healthy fats. Good sources of healthy fats include nuts and seeds, such as flaxseeds, pumpkin seeds, almonds and walnuts. Other good sources include avocados.

The Digestive System: Its function is to ingest food and absorb nutrients into the blood. Many digestive problems can be prevented through lifestyle. Be sure to get adequate amounts of fruits, vegetables, and fiber. Having proper digestion is absolutely essential to maintaining good health, so it’s great to be aware of the foods that support this system, which are: yogurt, rice, tofu, dandelion greens, sunflower seeds, sea vegetables, miso, flaxseed oil, tempeh, papaya, garlic, turmeric, bananas, basil and sage.

The Respiratory System: Foods that support this system are yogurt and kefir, fruits and vegetables, and warm fluids. Warm fluids, such as herbal teas, broth, soups and warm water, promote hydration and help your body flush toxins away through urine. Protein-rich vegetable soups (with beans and lentils) provide additional antioxidant benefits. Opt for broth-based soups most often, since creamy soups may interfere with mucus and congestion.

The Urinary System: Its function is to