My Four-Day Vegetarian Challenge

 

Bruce and I observe meatless Monday, having learned how to make some tasty vegetarian dishes for a good friend. Recently, while Bruce worked in Florida for a few days, I challenged myself to see if I could go four days as a vegetarian. (OK, pescatarian; our version of vegetarian includes fish.)

(Disclaimer: this outlines my own personal experience. I am not a nutritionist or health care professional. Please you check with your physician before trying such a change.)

	Breakfast	Lunch	Dinner
Monday	Scrambled eggs with flax seed	Fried fish sandwich on a whole wheat bun	Frito pie with vegetarian chili
Tuesday	Spelt bread with blueberry jam	Egg salad sandwich on whole grain, mushroom soup	“Pepperoni” pizza on whole grain crust
Wednesday	Scrambled eggs with flax seed	Grilled cheese with “pepperoni,” mushroom soup	Luby’s fried fish, corn, mac and cheese
Thursday	Greek yogurt with cereal	Hu-Hot Asian stir fry with “krab”	MEAT!!!

When eating vegetarian, I often struggle to find an adequate protein substitute, especially for supper. I learned early on that throwing four vegetables together for dinner made for a rumbly tummy an hour later. So I focus on using high protein meat substitutes. My favorites include:

• Eggs
• Meat substitutes from Tofurky and others, usually based on soy or textured wheat protein
• Beans
• Cheese
• Greek yogurt

Using whole grains also makes a filling meal. Vegetarian Times has some great suggestions for high protein meat substitutes and satisfying vegetarian entrees.
 
I really enjoy cooking with soyrizo. I’ve made some terrific tacos and frittatas where I don’t even miss the meat. In fact, Bruce’s winning Hatch recipe included soyrizo. (I’ll post a frittata recipe soon.)

During day two, I realized that I needed to supplement my meals with a protein shake (almond milk, agave syrup, and whey protein powder). I’m training for a 15-mile bike ride, and if I don’t get enough protein, my batteries fall out.

My verdict: In short, “there’s no such thing as a failed experiment” (Richard Buckminster Fuller). While proud that I completed my goal, I’m not in a hurry to repeat it. My current level of exercise makes protein management (always a challenge) that much more difficult. Plus…I just plain miss meat (in general, and bacon in particular). In the interests of healthy eating and attempting to reduce our meat consumption, we’ll continue with meatless Mondays. But I’m not likely to join Karen’s vegetarian bandwagon any time soon.

Italian Sausage Polenta Casserole

 

 

I combined two of my favorite ingredients, sweet Italian sausage and polenta, to make a hearty main dish. Like most casseroles, it works well as a potluck or “take to a friend in need” offering. Turn it into a vegetarian-friendly dish by using vegetable stock and soyrizo. Spice-heads can crank up the heat by adding chile powder, roasted green chile, hot Italian sausage, or hot smoked paprika. Watch the video on my YouTube channel.

Printable recipe

 

Ingredients

• 4 C chicken broth
• 4 C milk (more as needed)
• 2 C polenta
• 1 C crème fraiche
• 1 C grated parmesan
• Salt/pepper
• 3/4 lb sweet Italian sausage
• 3/4 lb chorizo
• 2 T olive oil
• 1 large onion, chopped
• 3 cloves garlic, diced
• 1 red pepper, chopped
• 2 eggs, beaten
• 3 T tomato paste
• 3 T butter, melted
• 3/4 C panko bread crumbs

Bring the stock and milk to a boil. Slowly whisk in polenta and reduce to a simmer. Add salt/pepper to your taste. Reduce heat, cover, and simmer for 30 minutes, stirring every 10 minutes until smooth and creamy. Carefully watch both the polenta and warm milk to ensure they don’t boil over. If the mixture gets too dry, add more warm water and/or milk. Right at the end of cooking, stir in crème fraiche and parmesan and combine thoroughly. Taste for seasoning. Set aside.

 

On the far left is cornmeal, then grits, then polenta. I use cornmeal for baking, like cornbread and muffins, grits for breakfast, and polenta for side dishes. I prefer my polenta finely ground and my grits more coarsely ground. Here's a good explanation of the three.

Preheat oven to 350°.

 

While the polenta is cooking, brown the sausage and chorizo. Drain and set aside.  My local grocery stocks both Italian sausage and chorizo. If yours doesn't, just buy uncooked, pre-packaged brats (Johnsonville, for example) or chorizo, and cut open the casing.

 

 

In the same skillet, heat olive oil. Sauté onion for two minutes, until translucent. Add garlic and pepper and sauté for another two minutes. Set aside.

 

In a large bowl, mix together the polenta, sausage mixture, vegetables, and tomato paste. Temper the eggs by mixing in small amount of the warm polenta, then stirring back into the mixture. This will keep your eggs from scrambling when you add them to the warm polenta.

Spray a casserole with non-stick spray. Pour in mixture. Bake in oven for 30 minutes.

 

While baking, mix the melted butter and panko. Sprinkle on top during the last five minutes of cooking. Return to oven until browned.