Meatless Meals

Portobello Mushroom Burger

Ingredients:

large Portobello mushrooms
barbecue sauce
hamburger buns
tomato slices, lettuce, onions, etc.

Preparation:

Cole Slaw

Ingredients:

3 cups shredded cabbage
1/2 cup nonfat yogurt
1/4 tsp. paprika
1 tsp. Dijon mustard
1/4 cup apple cider
1/2 tsp. pepper
1/4 tsp. salt

Preparation:

Mix all ingredients. Serve with mushroom burger.

Healthy Salad

Ingredients:

mixed greens
1 cup sliced cucumbers
1 cup cherry tomatoes
1 cup sliced mushrooms
1 can kidney beans
1 can garbanzo beans
2 Tbs. sunflower seeds
dressing of choice

Preparation:

* Note: Use the dark greens such as romaine, spinach and endive, since the vitamins are in the deeply colored area of the lettuce. Iceberg lettuce is mostly water and has very few vitamins.

Soba Noodle Stir Fry

Ingredients:

3 Tbs. canola or olive oil
1 cup diced broccoli
1 cup sliced mushrooms
1 cup sugar snap peas
1 cup shredded carrots
1 cup sliced red peppers
3 tsp. teriyaki marinade
1 block firm tofu, cubed
2 cups cooked soba noodles (source of protein)

Preparation:

Heat oil in a large wok. Add veggies and teriyaki marinade and cook until crispy and tender (or to desired degree of doneness.) Place cubed tofu in a bowl with marinade and leave until the veggies are nearly done. Add tofu to the wok and cook for two minutes. Layer cooked noodles on a plate and cover with veggies.