Veggie Recipes - Replacing Meat

I'm no expert on this topic, but I know a pinch. Without meat, you have to replace iron and complete proteins. This'll help.

The protein has to include dried legumes and something else. I don't know how this works, but I think the idea is to get protein from multiple sources each day. I know some of the combos can be: beans and cornbread, beans and rice, nuts and cottage cheese. (Cottage is also great with sliced fruit like peaches or pineapple.) Tofu is also a great source of protein. Look in the last blog for some. If you don't like nuts, try sunflower seeds. They even come honey-roasted.

Iron can be replaced with avocado, potatoes, sweet potato/broccoli in that order. Spinach is somewhere in that iron list - next blog. And the broccoli and potatoes in the blog after that. There's sweet potato in the last blog.

So here's some help in eating these items:

Plain 'Ole Beans:

Grab the smallest bag of pintos or mixed beans you can find at the store. Pick through them - there could be pebbles or gross-looking ones. Rinse 'em good. Soak them in atleast twice their height in water for 12-16 hours, cold. Boil them until soft or turn on the crockpot to high for several hours. (I'd suggest the crockpot.) Salt and eat. For more flavor, you can add a chopped tomato or some canned tomato juice, beef broth, cajun seasoning. A pinch of white cheese makes it taste creamy.

Cornbread:

Mix:
1 c cornmeal
1 c flour
1/4 c sugar
4 tsp. baking powder
1/2 tsp. salt
Mix seperately then add:
1 egg
1 c milk
1/4 c oil
Bake at 450 for 15-25 minutes.

Refried Beans:

Cooking them? I dunno. Grab a can at the store.
Heat them up and use them for bean burritos or chalupas.
Include salsa, cheese, guacomole, sour cream, cilantro, or chopped onion (green has iron, white has calcium).

Guacomole:

Smash 2 avocados. (They should be soft enough to squeeze, but not without a little effort.)
Stir in atleast a tbsp. of lemon or lime juice so they don't turn brown too quick.
Add whatever you want: salt, pepper, chili powder, sour cream, cilantro, salsa or chopped tomato, chopped onion, cumin, cayenne, garlic.
(When storing, put a piece of plastic wrap right on the guac. Then put another across the top of the bowl. However, brown spots can just be stirred in later.)

Avocadoes:
Can also be sliced into spicy soups, not-sweet salads, and put on sandwiches.

"Meaty" Salad:

lettuces that include dark greens (like spinach) - iron
a sliced dark red tomato - protein and iron
canned corn, drained - yummy
canned kidney beans, drained - protein
green onion, sliced tiny - iron
white cheese - protein
avocado slices - iron
I suggest creamy Italian or a mixture of Ranch and salsa for dressing.

Banana Nut Muffins or Bread:

1 c sugar
1/2 c shortening
2 eggs
3 very ripe bananas, mashed
1 tsp. baking powder
2 c flour
1/2 tsp. salt
1 tsp. soda
3/4 c chopped nuts

Beat sugar and shortening. Add eggs and bananas. Mix dry ingredients seperately then add. Don't over-mix. Add nuts. Bake at 350. Loaf pan takes 50 minutes. 12 muffins - start with 15 minutes. Knife should come out clean. When cool, brush with melted butter.