Can you go grain-free and meat-free and still enjoy a healthy, satisfying meal? Yes! These delicious meatless recipes will fill the bill, whether you simply enjoy the occasional meatless meal or are a full-time vegetarian.
CURRIED ZUCCHINI SOUP
Hearty and creamy, this Thai-inspired soup will fill you up without weighing you down. Bonus? It’s enriched with not one, but two healing herbs—turmeric and garlic.
- 1 tablespoon of coconut oil
- 1 large onion, diced
- 1 teaspoon sea salt
- 4 medium zucchini, diced
- 6 cloves garlic, minced
- 4 teaspoons turmeric powder
- 2 teaspoons curry powder
- 2 cups vegetable stock
- 1 can full-fat coconut milk
- 2 teaspoons fish sauce
- Juice of one lime
- Fresh cilantro, minced
- Heat the oil in a Dutch oven on top of the stove over medium-high heat.
- Add the onion and sauté until soft and transparent.
- Add the salt, zucchini, and garlic, stirring to combine with the onion.
- Stir in the turmeric and curry powder.
- Pour in the vegetable stock, coconut milk, and fish sauce. Stir well then bring to a boil.
- Reduce the heat. Cover and simmer for 10 minutes.
- Remove from the heat and add the lime juice and cilantro. Stir to blend.
- Serve immediately.
Per serving: 302 cal; 24.8g total fat; 17.6g carb; 4.5g protein; 486g sodium; 5.6g sugar
BAKED EGGS IN AVOCADO
The perfect brunch dish, this simple recipe packs a good dose of protein and healthy fat. Add a salad to transform it into a quick and easy supper.
- 2 ripe Hass avocados, cut in half and pitted
- 4 pasture-raised eggs
- ¼ teaspoon salt
- 1/8 teaspoon pepper
- 1 tablespoon minced chives
- Preheat oven to 425° F.
- Scoop about two tablespoons of avocado from the center of each half and place in an 8×8 baking dish.
- Crack one egg into each avocado half. Season with salt and pepper.
- Bake for 15 to 20 minutes or until the eggs have set.
- Divide the avocados between two plates and sprinkle with chives. Serve immediately.
Per serving: 449 cal; 38g total fat; 18g carb; 15g protein; 137g sodium; 2g sugar
A staple of Mediterranean restaurants, this version trades in chickpeas for summer squash and cauliflower. The result is a fresher—and more nutrient-rich—falafel. Drizzled with a tasty yogurt-herb sauce, it’s a veggie-rich way to get your Middle Eastern food fix!
- 1 cup onion, chopped
- 2 cups cauliflower, chopped
- 1 summer squash, chopped (you can substitute zucchini, if desired)
- 4 cloves garlic, smashed
- ½ cup fresh parsley, chopped
- ½ cup fresh cilantro, chopped
- ¼ teaspoon turmeric
- ½ teaspoon coriander
- 1 teaspoon cumin
- ¼ teaspoon cayenne pepper (optional)
- ½ cup almond flour
- Zest of one lemon
- 1 egg
- Sea salt and pepper
- Coconut oil, melted
- Preheat oven to 375° F.
- In a food processor, blend onion, parsley, cilantro, and garlic until finely minced. Transfer to a large bowl and set aside.
- In the same food processor bowl, process the cauliflower and squash. Add them to the bowl with the onion mixture.
- Add the lemon zest, spices, almond flour, and egg to the bowl. Combine well and season to taste with salt and pepper.
- Brush the coconut oil onto a baking sheet.
- Form the mixture into 1-inch balls and place them on the baking sheet. Brush with additional coconut oil.
- Bake for 40 minutes, turning halfway through the cooking time.
- Serve with yogurt sauce.
Mix one cup of plain yogurt with 1/3 cup minced fresh dill, the juice from ½ lemon, and ½ teaspoon of garlic salt. Refrigerate, covered, for 30 minutes to allow the flavors to blend.
Per serving: 240 cal; 17g total fat; 15g carb; 9g protein; 64g sodium; 4g sugar
VEGGIE TACOS, PALEO STYLE
Who says Taco Tuesdays can’t be grain-free, meat-free, and outrageously healthy? This innovative recipe offers up all the flavors of the Southwest but without the pro-inflammatory ingredients. Serve along with some creamy guacamole and spicy salsa for a flavor fiesta!
- 1 teaspoon chili powder
- 1 teaspoon cumin
- ¼ teaspoon sea salt
- Pinch cayenne pepper
- 2 tablespoons extra virgin olive oil
- 1 red bell pepper, diced
- 1 medium onion, diced
- 1 eggplant, diced
- 1 zucchini, diced
- ½ cup walnuts, chopped
- 1 cup canned diced tomatoes with green chili
- ¼ cup water
- Coconut tortillas
- In a small bowl, combine the chili powder, cumin, salt, and cayenne. Set aside.
- Heat the olive oil in a skillet over medium-high heat. Sauté the bell pepper and onion until softened.
- Add the eggplant and zucchini. Cook for about 10 minutes, stirring frequently.
- Add the walnuts and tomatoes, stirring to mix.
- Sprinkle the reserved spice mix over the vegetables, stirring to coat.
- Add the water and cook for an additional 10 minutes or until the water has evaporated.
- Serve with coconut tortillas along with optional salsa, guacamole, minced cilantro, and lime wedges.
- 8 large egg whites
- ¼ cup coconut flour
- ¼ teaspoon baking powder
- ½ cup water
- Using a stick blender or whisk, combine all the ingredients in a bowl until no lumps remain.
- Heat a small nonstick skillet over medium heat. Lightly spray with coconut oil cooking spray.
- Pour ¼ cup of the batter into the pan, swirling to coat the bottom.
- Cook until the edges appear done, then carefully flip the tortilla.
- Cook the other side for 30-60 seconds or until done. Remove to a plate and repeat with the remaining batter. Makes 8-10 tortillas.
Per serving: 283 cal; 18g total fat; 23g carb; 13.2g protein; 382g sodium; 4.5g sugar