Go Meatless on Monday (or Tuesday . . . Or Wednesday . . . )

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Here’s a nibble that falls under the “small change, big impact” category: designate one day a week where you take a break from meat. Why? Given that most of us fall short of our veggie quota and tend to eat more meat than we need, it’s a chance to even out the scales for a healthier body. And it’s good for the earth too; meat and poultry are much more energy-intensive to raise than vegetables. Cutting out meat just once a week (which adds up to 15% of your total diet, by the way) means your weekly meals have a smaller footprint on the planet.

Here are a few tips to help you go meatless any day of the week:

  • Choose Meaty Vegetables – Vegetables like mushrooms, eggplant and winter squash have a succulent mouth feel to them that mimics that of meat.
  • Experiment with Alternate Proteins and Whole Grains – Feature side dishes (like lentils or rice) and garnishes (think nuts) in more prominent roles. Lentils, nuts, eggs and tofu are all packed with protein and, paired with whole grains and vegetables, are surprisingly satisfying as a main meal.
  • Be Liberal with Your Healthy Fats – Since plant-based foods tend to be less calorically-dense than meats, there’s freedom to indulge a bit more than usual in healthy fats. Using a liberal amount of Canola oil to crisp up tofu slices or drizzling your best extra virgin over slow-cooked white beans, for instance, will add considerably to the dish.

This week, make a day of your choosing meatless . . . you’ll be surprised how satisfying it can be.

For more information on the Meatless Monday initiative, visit the website—thanks to Kim O’Donnel for bringing it to my attention!

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Zucchini Frittata

By the luscious, creamy texture and complex flavor of this zucchini frittata, you’d never guess it was barely more than squash, onion and eggs. Choose the freshest eggs you can find for this since they play such a prominent role. We like to pack this frittata for picnics with a fluffy bibb lettuce and herb salad and my Go-To Vinaigrette.

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Zucchini Frittata

Prep Time: 10 minutes

Cook Time: 25 minutes

Yield: Serves 6

Zucchini Frittata

Ingredients

  1. 1 pound zucchini
  2. 1 pound sweet onion
  3. 4 tablespoons extra-virgin olive oil, divided
  4. 1/4 cup minced parsley
  5. Sea salt and pepper, to taste
  6. 8 large eggs, beaten

Instructions

Preheat oven to broil with rack in top third of the oven.

Slice the zucchini and onion crosswise very thinly, preferably on a mandolin. Heat 2 tablespoons olive oil in a large skillet over medium heat, and sauté vegetables for 10 minutes, until tender and just softening but not yet brown. Stir in parsley, season with salt and pepper and set aside to cool for 5 minutes. When slightly cooled, pour vegetables into a large bowl, add the eggs and mix thoroughly. Season again with salt and pepper.

Heat a large, nonstick sauté pan (if using the same one you used to saute the veggies, wipe it out thoroughly) over high heat. When the pan is hot, add the remaining 2 tablespoons olive oil. Swirl the oil around the pan, then pour in the egg mixture, tilting the pan to spread it evenly. Reduce heat to low and cook for 15 minutes, running a spatula around the edges and shaking occasionally, until the center of the frittata is just about set.

Transfer pan to the oven (if your handle is rubber, cover it with aluminum foil before doing so) and broil for 3-4 minutes, until the top of the frittata is evenly browned.

Invert the frittata onto a large serving plate and serve warm or at room temperature.

http://nourishnetwork.com/2009/10/05/meatless-monday/