When the gang gathers for a meal, there are bound to be some special requests. Maybe you (or one of your guests) are taking on the ultimate dietary dare: Turkey Day without turkey. Or perhaps Aunt Gladys just announced that she’s gone gluten-free. And what if Grandpa’s still on that low-carb kick?

If you’re the chef (or sous chef) this Thanksgiving, use these five meat-free recipes to please picky eaters or just liven up (and slim down) classic feasting fare.

1/ Tempted by turkey? If the smell of a basting bird is enough to make you change your mind about the whole vegetarian thing, cook up this vegetarian lasagna. When fresh veggies, cheese, and Italian spices are bubbling away in the oven, your nose will be happily distracted.

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photo: iStockphoto/Thinkstock

Squash never fails to surprise. For one thing, there are countless varieties to try, from stringy spaghetti squash to creamy pumpkin. Then there’s the fact that even though 85 to 90% of its calories come from carbs, squash’s starchy compounds may have antioxidant, anti-inflammatory, and insulin-regulating properties, according to studies. Because of its vibrant orangey-yellow color, squash is packed with carotenoids, which have been shown to help fight cancer and give the immune system a boost. Lastly, squash hardly tastes as healthy as it is (last week I tried baked delicata squash for the first time and it basically tasted like French fries…minus the salt, grease, and who knows what else). Curious about what else could be done with the odd-looking autumnal staple, we’ve rounded up five unexpected ways to work squash into meatfree meals.

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Photo: iStockphoto/Thinkstock

While you may have no trouble avoiding meat this Monday, rest assured that you’ll be tempted by the trick-or-treat candy bowl and the ghoulish goodies and cocktails circulating at tonight’s Halloween party. We don’t expect you to swap your scary snacks for celery and carrot sticks (talk about a night of fright), but in between bites of chocolate and sips of Bloody Mary, you’re going to need some nourishment.

To keep the mischief to a minimum, we’ve rounded up five vegetarian recipes that you can feel good about sinking your fangs into tonight—or any night this fall.

Caramel Apples Bobbing for apples not your thing? Opt for a more well-mannered treat by whipping up this delicious fall dessert.

Squash Soup A caldron of this witch’s brew is anything but spooky—the vegetarian soup is brimming with fiber and vitamins A and C.

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Photo: iStockphoto/Thinkstock

While you may have no trouble avoiding meat this Monday, rest assured that you’ll be tempted by the trick-or-treat candy bowl and the ghoulish goodies and cocktails circulating at tonight’s Halloween party. We don’t expect you to swap your scary snacks for celery and carrot sticks (talk about a night of fright), but in between bites of chocolate and sips of Bloody Mary, you’re going to need some nourishment.

To keep the mischief to a minimum, we’ve rounded up five vegetarian recipes that you can feel good about sinking your fangs into tonight—or any night this fall.

Caramel Apples Bobbing for apples not your thing? Opt for a more well-mannered treat by whipping up this delicious fall dessert.

Squash Soup A caldron of this witch’s brew is anything but spooky—the vegetarian soup is brimming with fiber and vitamins A and C.

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Photo: Kate Mathis

As cute, convenient, and conscientious as they seem, 100-calorie packs of snack food favorites, like cookies, chips, and chocolate, tend to mess with our heads. A Journal of Consumer Research study found that when people ate from pre-portioned packages, they turned off their portion-control skills and mindlessly munched on more food than those who ate from full-size containers of the same food.

Then there’s the cost of snack packs (a box of six 100-calorie portions of chips costs around $3.00, while a full-size bag costs the same but contains about three times more food) and the environmental impact of all the excess packaging. A better way to stay satisfied in between meals: Enjoy petite portions of homemade snacks, like the meat-free treats below. Whether you’re in the mood for something sweet, salty, crunchy, or chewy, these morsels all weigh in at less than 100 calories per serving.

Lemon Carrot Hummus Carrots offer a subtle and sweet twist on the classic chickpea dip. Try it with Flax and Oat Crackers

Fruit Leather Make a big batch–this stuff keeps for up to a year and can be made with any fruits that you have on hand.

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Not everyone gets all gung-ho about Columbus Day. For some, it’s just another day of school or work. For others, it conjures up strong feelings about genocide or musings on whether it’s theoretically possible to discover a place that’s already inhabited. Controversies aside, we’re making Columbus Day about culture, and we’ve dedicated this week’s Meatless Monday recipes to Spanish-inspired cuisine.

While man-of-the-hour Chris Columbus was Italian-born, it was under auspices of the Spanish crown that he was credited with the discovery of the New World. And hey, how much of an excuse do we really need to try our hand at delicious meat-free dishes like paella, gazpacho and tortilla española? Whether you’ve voyaged to Spain and tasted authentic cuisine or not, these five vegetarian recipes are bound to be your biggest culinary discovery of the week.

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Photo: Jonathan Kantor

Ever notice how cooler temperatures seem to stir up simultaneous cravings for comfort food and big cozy sweaters to negate our autumnal eating mistakes? Convenient? Yes. Health-conscious? Not so much. As seasonally appropriate as they seem, many fall favorites, even meat-free dishes like mashed potatoes and maple-roasted acorn squash, are loaded with excess calories and fat.

But don’t despair. There are plenty of ways to enjoy classic comforts without packing on weight like a squirrel heading into hibernation. The vegetarian recipes below are five perfect examples. The bonus: Brightly-colored fall fruits and veggies are loaded with antioxidants like beta carotene (found in carrots, pumpkin, and sweet potato) and vitamin C (found in cauliflower and pomegranate), perfect for fending off the cold and flu germs that also accompany autumn’s arrival.

Sweet Potato and Carrot Soup While creamy soups are diet disasters, purees are a-OK! This super smooth soup packs only 130 calories per serving.

Pumpkin Waffles A marvelous make-ahead meal, leftover waffles can be individually wrapped and frozen for up to two months.

Mashed Cauliflower Skip starchy potatoes and gobs of butter and opt for this healthy alternative—the taste and texture can’t be beat!

Apple Salad Don’t ditch your summer salad habit; update your greens for fall with apples, radicchio, Roquefort, and walnuts.

Poached Figs This sweet pomegranate-spiced dried fig compote is great served over scoops of frozen yogurt, or even served on its own as a snack.

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John Kernick

Are peas vegetables? What about soy beans? If you’re scratching your head a little right now, it’s probably because foods like peas, beans, lentils, peanuts, and soy are among pod-growing plants known as legumes.

Although they’re more protein-rich than other plants, legumes fall short on the essential amino acid (meaning the body cannot synthesize it) methionine. To compensate, legumes are usually served alongside whole grains, which have methionine but are low in another essential amino acid called lysine, which legumes do contain. Thus the combination of legumes and grains provides a vegetarian meal with all the amino acids it needs to be healthy. Although rice and beans, tofu and brown rice, or peanut butter toast will get the job done, these five meat-free recipes are perfect ways to liven up your legumes.

Cranberry Bean Burritos Why go for the expected pinto bean in a burrito? Cranberry beans—or any bean with the same mild, meaty taste—are delicious here.

Shells with Cauliflower and Peas Here’s an easy, colorful, and healthy pasta dish that you can have plated in just 20 minutes.

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Kana Okada

What do nine-time Olympic gold medalist Carl Lewis, Heisman Trophy winner Desmond Howard, ultramarathoner Scott Jurek, tennis legend Billie Jean King, and NBA All-Star Robert Parish have in common? In addition to being some of the winningest athletes in U.S. history, these sports stars all followed vegetarian or vegan diets during their careers.

Whether you’re a meatfree athlete (or elliptical queen), staying on top of your fitness and nutrition game requires eating the right recovery meals after strenuous sweat sessions. You need carbs to replenish energy stores plus protein to build and repair the muscles used during your workout. The five vegetarian recipes below have the right carbs-to-protein ratio and are packed with meatless ingredients that will speed along post-workout recovery just as well as a plate of pasta and meat sauce.

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Mitch Mandel

If you’re a vegetarian—or just a Meatless Monday regular—you’ve probably got meatfree eats down to a science. And if you’re anything like me, you’re always itching for a new challenge. Well, here’s one to try: Next Monday, go vegan for the day.

I’ve given dietary veganism several goes, the first of which involved living on vegetables, tofu, and brown rice for two weeks during college. But that got old—fast. Since then, I’ve learned that the key to cutting out eggs and dairy is to keep things interesting by trying new recipes (ratatouille and falafel are naturally meat- and dairy-free) and giving vegan versions of milk-based products a shot (vegan sour cream and cream cheese really rival the real things).

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Rodale Images Role Inc

Labor Day is your unofficial last chance to savor all things summer, like cookouts, the beach, and wearing white on bottom. But it’s also your day off, so don’t spend the day slaving away in the kitchen. Instead, try the five easy vegetarian recipes below—each takes no longer than 20 minutes from start to finish—at your farewell-to-summer gathering.

And while we’re on the topic of rest and relaxation, consider how a meatfree meal also gives Mother Nature a little R&R in the natural resources department, too. While an estimated 1,800 to 2,500 gallons of water are needed to produce a single pound of beef, soy protein requires only 220 gallons of water per pound. Then there’s fossil fuel—a single calorie of feed lot beef requires about 40 calories of fossil fuel energy to produce. For a calorie of plant-based protein? Only 2.2 calories of fossil fuel.

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Tennis is upon us! In honor of opening day at the US Open, we’ve rounded up vegetarian recipes that will fuel your game, whether you’re hitting the net, tackling a road race, or giving your all at the gym. The key to preparing the perfect preworkout meal? A winning combo of carbohydrates, protein, and fat.

Nutritionists recommend eating 15 to 45 g of carbs before exercise, since you’ll need them to replenish the muscle glycogen you lose during a sweat session. Also aim for 4 to 10 g of protein and some healthy fat, like the kind that comes from olive oil or nuts. Protein and fat help carbs digest more slowly, so you get slow-release energy opposed to a quick pick-me-up followed by a dreaded carb crash.

Honey Granola with Fruits, Seeds, and Nuts Make your granola at home and you’re in control of what goes in the bowl—pick your favorite nuts, dried fruit, and honey and get munching!

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Craig Cutler

When you walk away from a late summer farmers’ market with beautiful heirloom tomatoes or perfectly ripe peaches, you can’t help but want to show off (and share) the healthy food you’ve scored. But August can be a crazy month—think vacations, weddings, and back-to-school—with no official excuse to gather the gang. (Unless, of course, you celebrated National Watermelon Day on August 3 or National Mustard Day on the 6th—we forgot).

So here’s an idea. Set aside one of your last Saturdays or Sundays before Labor Day and plan a summer brunch with a spread of seasonal, light, and low-fuss foods. And since the weather’s still plenty warm, don’t weigh yourself down with meaty treats. As always, these easy brunch recipes are meatfree—and totally worth a taste on your next day off.

Best-Ever Blueberry Waffles Excellent as pancakes, too! Mix extra dry ingredients and enjoy before work as well.

More-Vegetable-Than-Egg Frittata Toss all your farmers’ market finds into this hearty and super healthy breakfast dish.

Heirloom Tomato and Peach Salad Two of summer’s best offerings in one dish—this vegetarian recipe is a win-win.

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Photo: Con Poulos

Admit it: Sometimes, appetizers are just more appealing than entrees. Whether it’s their interesting ingredients, petite portion sizes (and price tags), or tendency to be less meaty, hors d’oeuvres can certainly hold their own. Problem is, appetizers only come to mind when we’re dining out. I mean, when’s the last time you came home from work and assembled tofu lettuce wraps or set out some bruschetta?

In an effort to do something a little different this Meatless Monday, we’ve rounded up five easy recipes that go to show that finger foods don’t have to be fussy. These meatfree dishes are perfect preludes to vegetarian meals, but they’re also filling enough to be stand alone.

"Fried" Zucchini Sticks with Marinara Sauce Baking these French fry imposters shaves off calories and gives ‘em a great crunch.

Eggplant Bruschetta Garam masala, a blend of Indian spices, gives this Italian appetizer a zesty twist.

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Photo: Mitch Mandel

There’s something about Mexican food that just hits the spot. It’s filling, flavorful, and pairs perfectly with a margarita (or maybe it’s the margarita that complements the cuisine…). Unfortunately, fiesta favorites are often traps for excess fat, calories, and sodium, as they come loaded with red meats, sour cream, cheese, refried beans, and guacamole snuggled up next to a mountain of tortilla chips.

So, what’s Tex-Mex lover to do? Slim down the best-tasting south-of-the-border staples, of course. Opt for plenty of fiber-rich beans and fresh veggies, choose whole wheat or corn over flour tortillas, use Greek yogurt in place of sour cream, don’t be shy about salsa (it’s the lowest cal taco topper you’re going to find), and lastly, lay off the meat. These five vegetarian recipes are a healthy way to enjoy Mexican on Meatless Monday or any day of the week.

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Photo: Con Poulos

Asian diets are among the healthiest in the world, but hold up: We’re not talking greasy chow mein or diet-wrecking General Tso’s chicken. We mean meals packed with fiber-rich veggies, like broccoli, carrots, snap peas, and bok choy—and little to no meat thrown into the mix.

Another secret to low cancer, diabetes, and obesity risks? Working with a wok. The cooking vessel’s unique shape allows you to use only a small amount of oil through which you continually push food, opposed to coating the entire bottom of a frying pan with a hearty helping of fat. Plus, food can be pushed up the sides of the wok, allowing oil to drain off before serving. The end result: veggies stay brighter, crisper, and retrain more nutrients, while you have dinner ready in minutes and have only one pan to wash.

If you’re short on time but looking for a nutrient-rich, low-calorie dinner option, try one of these meatfree one-pan wonders tonight!

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Photo: Mitch Mandel

Holy heat wave. It’s been sizzling hot where we are on the East Coast and you can bet that our stoves are taking serious siestas this week. Desperately seeking new ways to beat the heat—in addition to gulping water, taking frequent dips in the pool, and lingering at the air conditioned office—we were curious as to which foods (meatfree, of course!) have the strongest cooling power.

What we learned was a little surprising. While popsicles, ice cream, and lemonade are summertime staples, your body has to heat up these freezing cold foods before it can digest them, meaning you produce a little extra warmth. Same goes for meat consumption—it takes a lot of energy to digest complex bits of protein, and energy equals heat. Another surprise: Hot sauce can help keep you cool. Since spices induce sweat, they help rev up your body’s natural cooling system.

Ready for a cool down? Give these five no-heat-required vegetarian recipes a try!

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Photo: David Prince

Sure, a summer potluck is just another name for a picnic, cookout, or barbeque—and an excuse to drag out the grill and gather friends after the Fourth of July when we’re running low on occasions to pass flip-flops off as formalwear. But as the dog days of summer drag on, it’s easy to get less and less creative with the dishes we’re passing on the patio, opting for hot dogs and hamburgers versus anything homemade.

It’s no surprise then that Americans down more than 7 billion hot dogs between Memorial Day and Labor Day, according to the National Hot Dog and Sausage Council (oh yeah, that exists). While it’s a hard number to swallow, consider the energy demands required to produce America’s fave processed food: 40 calories of fossil fuel are required to make one calorie of feed-lot beef. A calorie of plant-based protein? Only 2.2 calories of fossil fuel.

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Photo: Con Poulos

Whether you love ‘em or hate ‘em, two-piece suits aren’t going anywhere. This month marks the anniversary of the modern-day bikini, introduced by two Frenchmen in July 1946. In honor of barely-there swimwear’s 65th birthday bash, we’ve rounded up five vegetarian recipes that can help you maintain—or achieve—a bikini body and pay tribute where it’s well deserved.

Why meatfree? Studies show that vegetarians and vegans weigh 3 to 20 percent less than their carnivorous counterparts. Plus, meatless meals like the ones below are typically loaded with healthy fats, metabolism-boosting compounds, and filling fiber that will help keep you satisfied, slim, and ready to rock yellow polka dots all summer long.

Green Tea, Blueberry, Banana Smoothie Start you day with a delish blend of fiber-rich fruit and metabolism-revving ECGC, a compound found in green tea.

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Photo: Mitch Mandel

This Fourth of July, say “Happy Birthday, America” in a new way by declaring your independence from meat—just for a day. Host a vegetarian barbeque (no, it’s not an oxymoron) and integrate some green into your red, white, and blue festivities. You’ll not only wow your friends and fam with healthy recipes that are far more exciting than burgers and dogs, you’ll also give a big salute to Mother Earth.

Because the meat industry generates an estimated one-fifth of man-made greenhouse gas emissions worldwide, cutting out meat just one day per week can help shrink your carbon footprint. Going meatfree also helps curb water usage and fossil fuel dependence, as it takes a lot less energy and H2O to produce vegetables and soybeans than it does to keep pigs, sheep, and cattle pleasantly plump.

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Photo by Brian Hagiwara

If you’re trying to eat right and shed a few pounds, giving in to every hankering for chocolate, heavy carbs, or fried food can spell catastrophe for your look-and-feel-better goals. But the occasional indulgence can actually help you stay on track in the long run. In a study conducted by the USDA Agricultural Research Service, dieters lost more weight when they gave in to their cravings for high-calorie foods but did so less frequently than their heavier counterparts.

To make your treats less sinful, pick healthier versions of your favorite guilty pleasure foods, like the five easy recipes below. One less thing to feel bad about: the environmental impact of your food choices. Over time, picking meatfree meals and snacks can help shrink your carbon footprint, curb global water usage, and reduce fossil fuel dependence. So sit back, smile, and enjoy your guilty pleasure—light on the guilt.

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Photo by Mitch Mandel

We’ve been wearing white since Memorial Day and vacation-planning since the first 60-degree day of spring, but it’s not really summer until the calendar says it is. And this Tuesday, it’s official. In honor of the longest day of the year, this week’s Meatless Monday recipes are light, fresh, and straight from the grill. But we held the burgers and dogs and rounded up tasty twists on our favorite picnic foods instead. From watermelon to corn on the cob, these meatfree recipes practically scream summer!

Mesquite Barbecued Corn on the Cob Corn on the cob doesn’t need any help being delicious, but dressing up the summertime favorite with spicy seasonings gives it unexpected zing.

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Photo by Thomas MacDonald

Peruse the greeting card aisle for the perfect Father’s Day card, a task that’s always 10 times harder than deciding which sappy card to snag for Mother’s Day, and you’ll notice a theme: Dad likes to fish, fix things, flip off the TV, and of course, fire up the grill! If your old man doesn’t fit the mold, expect to spend even more time agonizing. The good news for the gal with a padre who’s more in to photography than fly fishing: Dad’s probably more open to trying new things.

Like maybe, just maybe, sacrificing sausage and steak for a vegetarian Father’s Day dinner that will help curb his risk for diabetes, heart disease, and cancer. But we’re not here to take all of Dad’s fun away next Sunday. The meatless recipes below are packed with guy-approved ingredients, like chile peppers, cheese, garlic, and beer. This meal even leaves room for some genuine grill time. Enjoy!

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Photo: Mitch Mandel

With summer (unofficially) in full swing, potlucks are moving to the patio (or park, beach, or backyard), where your go-to hearty soup recipes are no longer going to cut it. It’s time to brainstorm some fresh, portable, perfect-for-summer picnic foods for your next outdoor meal. 

While you’re at it, do something that will help keep your favorite al fresco dining spot gorgeous and green: Make your meal meat-free. The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly a fifth of the manmade greenhouse gas emissions that are accelerating climate change around the globe (that’s more than transportation!).

On top of that, worldwide demand for meat continues to grow each year. Lessening that demand—even if that just means going meatless one day a week—can help shrink your carbon footprint and slow this trend. Get started with the five delicious vegetarian recipes below.


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Photo: Mitch Mandel

Giving up meat one day a week is easy—just pick plain ol’ spaghetti, right? Not quite. Swapping meat for starch is simple, but things can get tricky in the nutrition department if you stick to refined grains, like white pasta, white rice, and white bread, which are stripped of fiber, iron, and B vitamins during production.

Whole grains, on the other hand, are nutritional all-stars. Eating them can help reduce the risk of heart disease and diabetes and may even help you lose weight (who said all carbs were evil?). When Harvard University researchers studied the diets of 27,000 people age 8 and older, the scientists found that those who ate whole grains daily weighed an average of 2.5 pounds less than those who stuck to refined grains. Whip up one of the vegetarian recipes below and work the healthiest carbs into your next Meatless Monday creation.

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Photo: Jonathan Kantor

Energy drinks are a tease. Sure, they pep you up, but their effects are short-lived. A better way to stay awake: plan ahead. Fill up on a mix of carbs, protein, fiber, and healthy fats that will keep your blood sugar steady throughout the day. Shoot for meals that are around 400-500 calories apiece and keep snacks around 100-200 calories each, as too many calories can make you feel lethargic and too few will deprive you of the fuel and nutrients you need to stay alert.

An easy way to stay on target: Make your meals meatfree. Whether it’s mid-morning or early evening, fresh or dried fruit, beans, nut butters, and whole grains will ward off an energy crash and keep you from reaching for a sugary snack or a second cup of coffee. These five vegetarian recipes are super simple—because one place you don’t need to exert extra energy is in the kitchen.

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Photo: Elizabeth Watt

Let’s talk about what usually sits between two pieces of bread: cold cuts. They’re tasty, convenient, and perfect for the brown bag. But if you prefer your deli meat red and processed (think salami or bologna), or cured (like smoked turkey), eating a two-slice serving every day could increase your risk for heart disease by 42 percent and diabetes risk by 19 percent, according to a Circulation study.

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Photo: Mitch Mandel

Getting Mom to follow in your healthy-eating footsteps isn’t always easy. You can lecture for hours on the health risks of too much sodium or not enough calcium, only to find her freezer stocked with microwaveable meals-for-one on your next visit.
Or you can show her how it’s done and cook her a healthy and delicious meal. A good place to start: Mother’s Day brunch. Nothing says “I love you, Mom” quite like meat-free dishes that will help lower her risk for obesity, cancer, diabetes, and cardiovascular disease, which happens to be the number one killer of women in the United States.

And while you’re celebrating the leading ladies in your life this Sunday, don’t forget to give a nod to Mother Earth! Going meatless—even if you just do it one day a week—will help shrink your carbon footprint, curb water usage, and reduce fossil fuel dependence. Your meat-free Mother’s Day starts with the five easy vegetarian recipes below—enjoy!

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Photo: Cedric Angeles

The infamous afternoon slump—we’ve all fallen into one and somehow managed to climb our way back out using a Starbucks run or a vending machine visit as a crutch. And while a jolt of caffeine or sugar has some temporary pick-me-up potential, its effects are temporary. A more powerful way to perk up is taking an outdoor walk, gulping a few glasses of ice cold water, or whipping up a snack packed will filling protein and fiber.

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Photo: Kana Okada

The right meal or snack can make all the difference when it comes to powering through an intense cardio workout or recovering after a strength training session. But don’t think that you have to fuel up on turkey sandwiches or slurp down packets of sports gel to restore energy and aid muscle recovery. There are plenty of vegetarian options to keep you on top of your game, whether it’s racing, circuit training, or Bikram yoga.

And while we’re on the topic of energy, consider this: Whipping up a pre- or post-workout meal that’s meat-free helps reduce fossil fuel dependence. While 40 calories of fossil fuel energy go into producing a single calorie of feed lot beef, only 2.2 calories of fuel are needed to make a calorie of plant-based protein.

BREAKFAST

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