Celebrate National Vegetarian Month with New Recipes

Throughout the month of October, we celebrate eating a vegetarian diet. Does that mean we all should become vegetarian? No, of course not. But it should cause us to reflect on how we eat and what foods we are putting into our bodies.

This month, let us all take time to ask ourselves: Do I eat healthy plant-based foods? Are there enough vegetables in my diet?

Probably not. According to an article published by the Centers for Disease Control, in 2019, only 12.3% of adults said they met the daily vegetable intake recommendations.

So it seems that most people can benefit from a focus on more vegetables.

Adding a variety of healthy foods to your diet will not only increase the nutrition your body receives, but you will likely feel less sluggish and give you more energy.

So here are six ways to add more plant-based foods into your diet, including some suggestions for how to still get the protein you need when you eliminate meat once in a while.

1. Find other sources of protein

Lean meats are great, but if you’re trying to find alternate sources of protein, try adding some of the following to your diet: eggs, chickpeas, edamame, dairy, yogurt, cheese, nuts, and nut butters. This is not an exhaustive list, but it will help get you started when looking for substitute foods to add to your daily meals.

2. Replace a starchy side dish with vegetables

Instead of ordering fries or a potato at a restaurant, ask for steamed mixed vegetables instead. At home, steam or sauté some fresh vegetables with every meal.

3. Eat more quinoa

Quinoa is a great source of protein, containing 8 grams per cup. It’s a delicious side dish, or you can add some cooked vegetables to it for a hearty dinner.

4. Try PI’s Plant-Based Protein

This protein powder is not only great for vegetarians, but it’s perfect for vegans too. It contains 1B probiotics to help with your digestive health, 200mg of tart cherry for recovery, 20g of multi-plant source protein, and 5g of fiber. Simply add it to your favorite drink, and you have a great breakfast or midday snack!

5. Add yogurt to smoothies for a protein boost

Instead of making a simple fruit smoothie with juice and frozen or fresh fruit, add some Greek yogurt. You can also add PI’s protein powder for an extra protein boost!

6. Try this vegetarian chili recipe

As the days start to get cooler, warm and soothing meals like chili and soup sound better and better. Here’s a great recipe for vegetarian chili that the whole family will love. It’s packed with protein and vegetables and is really easy to make! Plus, you will have lots of leftovers, so you won’t have to worry about meals for a couple days.

Vegetarian Chili

Ingredients:

• 2 cans tomato sauce (29 oz cans)
• 2 cans whole tomatoes (29 oz cans; break up as you stir the sauce)
• 4 cans of dark red kidney beans (15 oz cans)
• 1 small can of tomato paste (optional; use only if your chili needs to thicken)
• 1 cup of water
• 1 yellow pepper
• 1 red pepper
• 1 orange pepper
• 1 green pepper
• 2 containers of mushrooms
• 1 large red onion
• 3 garlic cloves
• oregano (to taste)
• garlic powder (to taste)
• chili powder (to taste)

Instructions:

Add all canned ingredients to a large pot. Dice all the vegetables and add them to the sauce. Season to your desired taste. Let simmer for 4-5 hours. Enjoy!

Take time this October to think about your vegetable intake and to examine how much meat you are eating. Replacing some of the ground beef, chicken, pork, or other meat with some high-protein plant food will not only expand your palate but will likely help lower your cholesterol levels as well.