View Full Version : Vegetarian
Ok..tofu may have been pushing it for all you meat eaters..but meat is not the only source of protein you should rely on. You should broaden your horizons a bit and hopefully, some of my recipes have done exactly that for you and you have a favorite that you will use regularly. I hope you get ideas for making your own creative meals from experimenting with mine.
I am adding this delicious vegetarian sandwich. I think alot of you forget your veggies and this is a really hearty sandwich that is good for you..and no tofu...share with friends!
Vegetable Panini with Feta Cheese
1 (16oz) loaf french or italian bread (about 20" long)
1 (10oz) package romaine lettuce
1 (16oz) can no-salt added kidney beans; rinsed and drained..really important!
2 med. size tomatoes, chopped not sliced...although, you can slice if you want to.
1/2 medium red onion, thinly sliced
sliced cucumber
1/2 cup (2oz) crumbled feta cheese
5-6 Portobello mushrooms (these are those large brown mushrooms..very tasty)
1/3 cup fat-fee caesar dressing or italian dressing
1 (7oz) jar roasted red bell peppers (drained)
any additonal toppings is your choice..like jalapenos, harbarneros, peppercinis
2 tbs lemon juice (optional)
Pam
Spray mushrooms with pam, lightly and grill mushrooms on a non-stick skillet or your george foreman or on an actual grill also coated with pam over med heat (350-400 degrees), covered for 4 min each side or until tender.
Combine romaine lettuce, beans, tomatoes, onion, cucumber and cheese together. Combine dressing and lemon juice and drizzle over salad mix, toss and set aside.
Cut top side of bread and hollow out some of the bottom part of the bread so you can fill with salad filling. Top with mushroom and bell peppers, replace the top of bread, serve and eat.
Should make about 8 servings
panini , being in uk i got used to them so much that i couldnt spend a day without them , breakfast , panini , lunch , panini , no time to eat , no time to cook , had to buy n eat different stuff.As a result i got home with +15lbs to my fat :)But anyway , panini is a great invention :)
well, this isnt using panini bread or is exactly the same..you can use another type bread if you want. Yes, Europeans love their paninis and their huge sandwiches. I love walking around the town centres and you see ladies and kids walking around with this huge loaf filled with who knows what. They are just window shopping and chowing down..kinda funny. I would never eat that many processed carbs in one sitting!
UHHHHH.....where's the meat?!?!? Man, I hate vegitables except carrots, celery, brocolli and they all have to be raw!!!
A portabello mushroom is very filling..along with all the other stuff here. Hey, I try to add something for everyone. Some one here has got to have an appreciation for a vegeatarian sandwich...LOL
Ewww, Mushrooms are a fungus just like Jock Itch and Athlete's Foot!
Ok..dont eat this sandwich..I have a philly cheesesteak here and a delicious mango chicken tortilla..and others you would like better...too funny!
Shawn J
03-09-07, 10:07 am
Now she's pissed that I made fun of her mushroom sandwich!!! All your other recipes are the shizzel Toni.... I swear!! ;)
LOL...crazy ass...I am not pissed at all...LOL..you keep it up though..I will find you and make you eat the darn thing..your just scared to admit you would like it..huh, huh...yea! LOL
Hi Toni,
I've been a vegetarian for over a year, but I eat Seafood (the proper term is Pescetarian, I think) but I am planning on working red meat back into my diet soon. I have no desire to eat any mass-produced poultry any time soon though.
Anyways, I think your vegetarian recipe's are great, I was wondering if you have ever used Tempeh? It is a partially fermented soy product, much more dense and nutty than Tofu. It comes in a fairly hard, moist block, and you can crumble it up to use in place of ground beef.
I've successfully substituted for ground beef in traditional recipes for tacos, enchiladas, lasagna, pitas, etc. the brand I preferred is Henry's made here in Canada, his site has lots of great Tempeh information too, at tempeh.ca. I've met the dude once before, and he actually wears that hat. He is super passionate about his product which inspired me to give it a try.
Brock
desolateline
12-03-07, 12:57 am
Not trying to talk trash, but if your looking to just get stronger should be able to get by but as far as gaining huge mass the outlook for a vegetarian is BAleak
Im far from vegetarian...however there are vegetarians on this site and of whom are interested in a non-meat option in their diets..so its not so BAleak..as you dearly put it. Vegetarian does not just mean tofu or soy protein either...Thanks!!!
Not trying to talk trash, but if your looking to just get stronger should be able to get by but as far as gaining huge mass the outlook for a vegetarian is BAleak
Yeah I agree that you can't get HUGE mass on a vegetarian/vegan diet. When I started the vegetarian diet over a year ago I wasn't planning on getting bigger, just healthier. I cut out major sources of dairy too, like cheese and milk. I never stopped with whey, and I got a lot of protein from there as well as beans, nuts, PB, tofu, stuff like that. (by the way, I never considered myself a Vegan, because i still ate seafood, milk chocolate, bread, etc.)
I have slowly and steadily lost weight, but I know I'm not gonna grow like I want to without some red meat. I'm planning on working red meat back in over the holidays (the body has to adjust, but i think the enzymes in the pak + uni-liver will help). There is no way I'm going to eat mass farmed grocery store chicken or ground beef though, the thought of eating that makes me wanna gag. It's not an ethical "it was a living thing" kind of situation. If you handed me a chicken that had been raised on a farm that I knew was healthy and had room to run, lay eggs, crow and shit like that, I wouldn't hesitate to cook it up. It's the mass production and genetic altering of the chickens to get as big and fat ASAP that grosses me out.
The same goes with red meat for me, if someone offered me a pound of venison that they killed themselves, I wouldn't hesitate to take it. But to buy a random pound of ground beef in the grocery store that came from who knows where...fuck that. As lifters we all have to be conscious of what we eat, good or bad. This is just one of the things I think about before putting something in my mouth.
YA so thats my position on that...and I know there will probably be a lot of guys here who think I'm nuts, but I'm used to it by now. Someone has to stick up for the poor vegetarians eh. and DesolateLine, I know you weren't trying to trashtalk, and I agree with you. I wanna get big, and I know I need to eat red meat to do it, so I will. Simple as that.
brock
I know what your thinking..oh, Im a BB'r, I need loads of meat and protein 24/7, not vegetables for a meal. Whatever! Im a BB'r too and my passion for food and flavor extend way beyond just meat and pot's. Sometimes I feel like having a lighter meal that will still satisfy my hunger, meaning its a fulfilling meal without all the extra added fats and calories, and serves as a great source of fiber and ruf***e..which is what we do need as well.
This is a great casserole style dish..very rustic and hearty and very good for you. Plus, cheap to make and does not take long to prepare at all. I guarantee you will enjoy it and Im sure you will keep it a secret that this is a new favorite vegetarian dish for you, and that's fine with me. LOL...
2-3 eggplants (maybe 1lb each and should be firm and a beautiful color...no faded coloring)
2 cloves garlic minced (bottled is fine)
1 chopped onion (yellow or red)
2 cups chicken or vegetable broth (canned is fine)
6 tbs fresh chopped basil leaves (always fresh!)
your favorite pasta (I have used the fresh version of cheese filled tortellini, tri color stuff, whole grain penne).
3 cups marinara sauce (fresh or bottled of your choice)
Shredded white cheese (can be mozz, gouda, fontina, provolone...must be a white type)
parmesan cheese (I always shave mine from a bar of reggiano, your call though on what type you use).
couple tbs butter (unsalted or you can use a drizzle of olive oil)
some seasoned breadcrumbs
Rinse and dry off eggplant. Cut into 1/2 inch cubes.
In a big enough pot to hold all this food, over high heat, add eggplant, 1 cup broth, 4 tbs basil leaves, garlic, and onion. Cover and bring to a boil. Stir often, and eggplant should be getting very soft...let cook 20 min.
In another pot, simmer sauce and remaining broth together. Add the fresh pasta to it (fresh pasta takes no time whatsoever to cook, 2-3 min tops if that. If your using dry pasta..boil it first in salted water (al dente), drain then add to the marinara). Now this is going in the oven in the end to bake..so do not overcook your pasta. Make it slightly under cooked if anything!
Add the shredded cheese to the pasta mix. Then add the paremsan to that. Stir gently.
Butter or coat the bottom and sides of a medium sized baking dish with the olive oil. Dust bottom with breadcrumbs. Spoon 1/2 of pasta mix on bottom, top with eggplant mix then add remaining pasta, spread evenly and level. You can make this one day ahead if you want..just cover and chill.
Bake covered at 350 degrees for 20min. (50min if you had chilled it first). Uncover and bake additional 10-15min longer. Let stand 10 min before cutting into it. Like lasgana, it needs to set before eating.
jarhead316
04-01-08, 4:37 pm
Yeah I agree that you can't get HUGE mass on a vegetarian/vegan diet. When I started the vegetarian diet over a year ago I wasn't planning on getting bigger, just healthier. I cut out major sources of dairy too, like cheese and milk. I never stopped with whey, and I got a lot of protein from there as well as beans, nuts, PB, tofu, stuff like that. (by the way, I never considered myself a Vegan, because i still ate seafood, milk chocolate, bread, etc.)
I have slowly and steadily lost weight, but I know I'm not gonna grow like I want to without some red meat. I'm planning on working red meat back in over the holidays (the body has to adjust, but i think the enzymes in the pak + uni-liver will help). There is no way I'm going to eat mass farmed grocery store chicken or ground beef though, the thought of eating that makes me wanna gag. It's not an ethical "it was a living thing" kind of situation. If you handed me a chicken that had been raised on a farm that I knew was healthy and had room to run, lay eggs, crow and shit like that, I wouldn't hesitate to cook it up. It's the mass production and genetic altering of the chickens to get as big and fat ASAP that grosses me out.
The same goes with red meat for me, if someone offered me a pound of venison that they killed themselves, I wouldn't hesitate to take it. But to buy a random pound of ground beef in the grocery store that came from who knows where...fuck that. As lifters we all have to be conscious of what we eat, good or bad. This is just one of the things I think about before putting something in my mouth.
YA so thats my position on that...and I know there will probably be a lot of guys here who think I'm nuts, but I'm used to it by now. Someone has to stick up for the poor vegetarians eh. and DesolateLine, I know you weren't trying to trashtalk, and I agree with you. I wanna get big, and I know I need to eat red meat to do it, so I will. Simple as that.
brock
I feel that...ive been a vegetarian or Pescetarian (only fish) for about 2 months and I love it. However ive kinda been saying that if i want to grow i may need to incorporate chicken and meat again, but only in moderation and far less from what i consumed in the past...fish and tofu just seem more natural for the body. I just hate the whole mass production and i will strictly stick to organic only. I just dont want all those unneeded hormones and steroids they pump into these poor animals. Organic is the way to go these days.
jarhead316
04-01-08, 4:39 pm
I know what your thinking..oh, Im a BB'r, I need loads of meat and protein 24/7, not vegetables for a meal. Whatever! Im a BB'r too and my passion for food and flavor extend way beyond just meat and pot's. Sometimes I feel like having a lighter meal that will still satisfy my hunger, meaning its a fulfilling meal without all the extra added fats and calories, and serves as a great source of fiber and ruf***e..which is what we do need as well.
This is a great casserole style dish..very rustic and hearty and very good for you. Plus, cheap to make and does not take long to prepare at all. I guarantee you will enjoy it and Im sure you will keep it a secret that this is a new favorite vegetarian dish for you, and that's fine with me. LOL...
2-3 eggplants (maybe 1lb each and should be firm and a beautiful color...no faded coloring)
2 cloves garlic minced (bottled is fine)
1 chopped onion (yellow or red)
2 cups chicken or vegetable broth (canned is fine)
6 tbs fresh chopped basil leaves (always fresh!)
your favorite pasta (I have used the fresh version of cheese filled tortellini, tri color stuff, whole grain penne).
3 cups marinara sauce (fresh or bottled of your choice)
Shredded white cheese (can be mozz, gouda, fontina, provolone...must be a white type)
parmesan cheese (I always shave mine from a bar of reggiano, your call though on what type you use).
couple tbs butter (unsalted or you can use a drizzle of olive oil)
some seasoned breadcrumbs
Rinse and dry off eggplant. Cut into 1/2 inch cubes.
In a big enough pot to hold all this food, over high heat, add eggplant, 1 cup broth, 4 tbs basil leaves, garlic, and onion. Cover and bring to a boil. Stir often, and eggplant should be getting very soft...let cook 20 min.
In another pot, simmer sauce and remaining broth together. Add the fresh pasta to it (fresh pasta takes no time whatsoever to cook, 2-3 min tops if that. If your using dry pasta..boil it first in salted water (al dente), drain then add to the marinara). Now this is going in the oven in the end to bake..so do not overcook your pasta. Make it slightly under cooked if anything!
Add the shredded cheese to the pasta mix. Then add the paremsan to that. Stir gently.
Butter or coat the bottom and sides of a medium sized baking dish with the olive oil. Dust bottom with breadcrumbs. Spoon 1/2 of pasta mix on bottom, top with eggplant mix then add remaining pasta, spread evenly and level. You can make this one day ahead if you want..just cover and chill.
Bake covered at 350 degrees for 20min. (50min if you had chilled it first). Uncover and bake additional 10-15min longer. Let stand 10 min before cutting into it. Like lasgana, it needs to set before eating.
that sounds awesome, keep this up
thank you. I mean sometimes a hearty plate of veggies are a good thing and it can be very satisfyng and filling if you get creative with it, like I did with the pasta and eggplant here.
I will add a few more to this thread as I try different recipes that I feel will be good for you and that I honestly think you would all enjoy as far as trying something different ;)
jarhead316
04-01-08, 6:48 pm
Toni, what about some low carb / cutting diet tofu recipes, im sick of pan seared tofu and just eating it plain...i need some spice in my life!
what's great about tofu is that it will just soak up any flavor you cook with it, like eggplant. They are like sponges in that sense. The only thing is you have to be a bit involved with cooking to really prepare tofu properly cause it can go all wrong for you cause of the texture of tofu in how delicate it is.
I think I mentioned before I did this one breakfast burrito with tofu that was really nice. All I did was season firm tofu with salt and pepper and chopped it up. I tossed it with scrambled eggs and fresh spinach leaves, added a touch of hot sauce and rolled it inside a tortilla...was very good. Of course adding some lean bacon to it would be even better.
How about these:
(I love hoisin sauce and you can find it in the asian section at your grocer)
2 (16oz) packages firm tofu, drained
1/2 cup hoisin sauce
1/3 cup sake (rice wine)
3 tbs low-sodium soy sauce
3 tbs tomato paste
2 tbs water
2 tsp brown sugar
3 garlic cloves, minced
1 tbs peanut or vegetable oil, divided
16oz asparagus spears (about 24)
3 cups hot cooked sticky rice
Cut each block of tofu crosswise into 6 slices. Arrange tofu slices in a single layer in a large nonstick skillet; cook over medium-high heat 5 minutes on each side or until lightly browned. Arrange tofu slices in a single layer in a shallow dish. Combine hoisin sauce and next 6 ingredients (hoisin sauce through garlic), and stir with a whisk. Reserve 1/2 cup hoisin mixture, and pour remaining hoisin mixture over tofu, turning tofu to coat. Let stand 30 minutes.
Heat 1 1/2 tsp oil over medium-high heat in skillet; add half of tofu and marinade. Cook 2 minutes on each side or until browned. Repeat procedure with 1 1/2 teaspoons oil and remaining tofu.
Snap off tough ends of asparagus. Steam asparagus, covered, 5 minutes. Place 6 asparagus spears and 3/4 cup rice on each of 4 plates; arrange 3 tofu slices and 2 tablespoons reserved hoisin mixture on each plate.
4 servings
approx: CALORIES 480; FAT 16g (minimal saturated here) PROTEIN 25g; CARBOHYDRATE 64g
Slice the tofu thin here.
1 (14oz) package firm tofu, drained
1 cup breadcrumbs (or 2 slices stale bread, processed in a food processor to make crumbs)
1/4 cup grated fresh Parmesan cheese
1 tsp dried marjoram
1/4 tsp dried thyme
1/4 tsp black pepper, divided
1/4 cup fat-free milk
1/8 tsp salt
2 large egg whites, lightly beaten
1/4 cup all-purpose flour
pam
Remaining ingredients:
3 tbs light mayonnaise
1 tbs chopped fresh chives
1 tsp low-sodium soy sauce
1 small garlic clove, minced
buns or whatever bread you like
romaine lettuce leaves
slices of tomato, red onion, olives...
Preparation
To prepare tofu, cut crosswise into 12 slices. Place a large nonstick skillet over medium heat. Add tofu; cook 5 minutes on each side. Remove tofu from pan; cool to room temperature.
Combine the breadcrumbs, Parmesan, marjoram, thyme, and 1/8 tsp pepper.
Combine pepper, milk, salt, and egg whites. Place flour in a shallow dish; dredge 1 tofu slice in flour. Dip in milk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining flour, tofu, milk mixture, and breadcrumb mixture. Place a nonstick skillet coated with pam over medium heat until hot. Add tofu; sauté 3 minutes on each side.
Combine mayonnaise, chives, soy sauce, and garlic. Spread 1 tablespoon mayonnaise mixture evenly over cut sides of each bun. Arrange 1 lettuce leaf and 3 tomato slices over bottom half of each bun; top each with 3 tofu slices. Cover with tops of buns. Serve immediately.
4 servings
CALORIES 460; FAT 14; PROTEIN 23g; CARBOHYDRATE (depends on bread used)
I actually really like this recipe and it can be done with chicken or turkey as well:
1 (14oz) package firm tofu, drained and cut into 1/2-inch cubes
2 tbs peanut oil...sesame oil could work too
1/4 tsp salt
1 cup (1/2-inch) pieces red bell pepper
3/4 cup thinly sliced green onions
1 cup green peas
1/4lb snow peas, trimmed and cut lengthwise into thin strips
4 cups cooked long-grain brown rice, cooled
1/4 cup chopped fresh cilantro, divided
1 (15 1/4oz) can pineapple chunks in juice, drained
1/4 cup low-sodium soy sauce
1 tbs chopped unsalted, dry-roasted peanuts or cashews
Place tofu between paper towels until barely moist. Heat 1 tbs oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add tofu, and cook 8 minutes or until golden. Sprinkle with salt. Remove tofu from pan.
Heat 1 tbs oil in pan over medium-high heat. Add bell pepper and onions, and saute 2 minutes. Add peas, and sauté 30 seconds. Stir in rice, and cook 2 minutes. Add tofu, 2 tbs cilantro, and pineapple; cook 1 minute, stirring gently. Remove from heat. Stir in soy sauce and peanuts. Sprinkle with 2 tbs cilantro.
7 servings (serving size: 1 cup)
CALORIES 260; FAT 8.5g; PROTEIN 10g; CARBOHYDRATE 36g
3/4 cup finely chopped firm light tofu
2 tbs chopped fresh cilantro
1 tbs chopped green onions
2 tbs fat free or light mayonnaise
2 tbs plain fat-free yogurt (I say greek yogurt is the best for mixing in dressings, dips and even smoothies)
1 tsp hot pepper sauce
1/2 tsp curry powder
1/4 tsp salt
1/8 tsp pepper
2 hard-cooked large eggs, finely chopped
whole-grain bread
Combine the first 10 ingredients in a bowl, and stir until well-blended. Spread 1/2 cup tofu mixture evenly over bread slices. Add lettuce, tom, onions, jalapenos, olives...pickles..whatever you want to it.
born0withno0soul
04-02-08, 3:36 am
hey t, veggies dont create freaks.lol. although the veggy sandwich looks great
hey t, veggies dont create freaks.lol. although the veggy sandwich looks great
its not about creating a freak...whatever you eat will benefit your goals no matter your training agenda. Most people do not eat enough vegetarian or fiber in their high protein diets as it is. This is a good way to just add a bit extra variety into an already balanced (or not so balanced) diet.
Keep in mind..any of these recipes, you can switch out the tofu and add another source of protein.
born0withno0soul
04-02-08, 3:40 am
I agree. you will never here me argue with your nutritional knowledge. keep these posts coming, they are lifesavers for us simple minded men
jarhead316
04-02-08, 11:51 am
Great stuff..protein is what is always on our mind but there is still room for balance with recipes like this. I eat tons of fish and tofu (no poultry or meat) so i guess its diff because of the lack of calories and animal fats i consume but i always manage to get fruits and vegetables in my body.
I do a lot of bean type burgers..like my favorites are black bean or pinto bean burgers. I have another thread called other carb sources..I think I may have added the black bean burger there.
Here is the Pinto bean burger..its really delicious:
Burgers:
1/2 cup diced onion
1/2 cup dry breadcrumbs
1/4 cup chopped cilantro
2 tbs minced seeded jalapeno pepper
2 tbs reduced-fat or fat free sour cream
1 tsp or more hot pepper sauce
1/2 tsp ground cumin
salt and pepper to taste
1 large egg
1 (15oz) can pinto beans, drained
1 (8-9oz) can whole-kernel corn, drained
Chipotle Mayonnaise:
1/4 cup low-fat or fat free mayonnaise
1 tsp canned minced chipotle chile in adobo sauce
other ingredients:
1 tbg plain oil or canola oil or pam
whole wheat or whole grain hamburger buns, toasted on a dry skillet
whatever other burger toppings you like
To prepare burgers, combine the first 9 ingredients in a large bowl. Add pinto beans and corn; partially mash with a fork. Divide bean mixture into 4 equal portions, shaping each portion into a 3 1/2-inch patty, and refrigerate for 10 minutes to firm them up.
To prepare chipotle mayonnaise, combine mayonnaise and 1 chipotle in a small bowl; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan, and cook 4 minutes on each side or until thoroughly heated. Place patties on bottom halves of buns; top each patty with 1 tablespoon mayonnaise, 1 lettuce leaf, and top half of bun.
4 servings