Vegetarian Day

Thing is, a plant-based diet doesn’t have to be an all-or-nothing proposition. Research shows that vegetarians and vegans tend to have lower BMIs than meat-eaters, however, in America, less than 5% of adults consider themselves vegetarians, and 84% of vegetarians and vegans eventually go back to eating meat at least some of the time. Having just one meat-free day a week has been shown to reduce risk for chronic preventable conditions including heart disease, cancer, and diabetes, not to mention it may also help you lose weight.

Meat-free meals

You don’t have to be a vegetarian to love a meatless meal. By now the evidence is strong: Fruits and veggies are some of the healthiest items on your plate (and should fill half of it, according to government recommendations). That’s where vegetarian meals come in handy. Tasty, flavourful, and meat-free, what’s not to love?

Stir-Fried Baby Bok Choy

This classic gets an upgrade with radishes, cashews, and chili.

Ingredients: Baby bok choy, dark sesame oil, spring onions or scallions, low-sodium soy sauce, sugar, Whole chilli, chopped cashews, small radishes, sesame seeds

Calories: 138

Ingredients

6 heads baby bok choy

2 tablespoons dark sesame oil

2 spring onions or 1 bunch scallions, white and light green parts only, thinly sliced

3 tablespoons low-sodium soy sauce

½ teaspoon sugar

1 Whole chilli, very thinly sliced

¼ cup chopped cashews

3 small radishes, very thinly sliced

1 ½ teaspoon toasted sesame seeds

Preparation

Trim leafy greens from bok choy; chop greens and reserve. (You should have about 2 cups.) Cut stalks into 1-inch pieces. Discard root ends.

Heat a large cast-iron skillet or wok over high heat. Add oil; swirl to coat. Add bok choy stalks and onions. Stir-fry until just softened, about 2 minutes. Add reserved greens, soy sauce, sugar and chili. Stir-fry until liquid has thickened, about 1 minute. Transfer mixture and sauce to a serving bowl. Top with cashews, radish slices and sesame seeds; serve immediately.

Active: 15 min

Total: 15 min

This classic gets an upgrade with radishes, cashews and chili. Serves 4

Nutritional Information

Calories per serving: 138

Fat per serving: 12g

Saturated fat per serving: 2g

Cholesterol per serving: 0mg

Fibre per serving: 1g

Protein per serving:        3g

Carbohydrate per serving: 7g

Sodium per serving:        420mg

Iron per serving: 3mg

Calcium per serving: 45mg 

This Recipe Is

Low Carbohydrate

Low Cholesterol

Meatless

Super Green Salad

Shaved asparagus looks very elegant. But if your spears are thin, don’t bother.

Ingredients: Kosher salt, asparagus spears, edamame, English peas, extra-virgin olive oil, almonds, garlic, lemon zest, basil, mint, tarragon, lemon, Manchego cheese

Calories: 226

Ingredients

Kosher salt

2 x 500g. bunches large asparagus spears

1 cup frozen shelled edamame, thawed

1 cup frozen or fresh English peas

½ cup extra-virgin olive oil

¼ cup slivered almonds, lightly toasted

2 cloves garlic

1 ½ teaspoon lemon zest

1 cup loosely packed fresh basil leaves

½ cup loosely packed fresh mint leaves

¼ cup loosely packed fresh tarragon leaves

2 tablespoons fresh lemon juice

60g shaved Manchego cheese

Preparation

Bring 6 cups water to a boil in a large pot; add 1 tablespoon salt. Have ready a bowl of ice water.

Trim tough ends from asparagus. Cut 1 bunch diagonally into 6cm pieces. Shave stalks of remaining asparagus with a vegetable peeler. Add diagonally cut asparagus, edamame and peas to boiling water; cook for 4 minutes. Plunge vegetables into ice water to stop the cooking process; drain well.

Process oil, almonds, garlic and lemon zest in a blender until smooth. Add herbs and process until smooth.

Place dressing, shaved asparagus, cooked asparagus mixture, lemon juice and 1/2 teaspoon salt in a bowl; toss to coat. Top with Manchego.

Cook: 25 min

Total: 25 min

Shaved asparagus looks very elegant. But if your spears are thin, don’t bother. Serves 8

Nutritional Information

Calories per serving: 226

Fat per serving: 18g

Saturated fat per serving: 4g

Cholesterol per serving: 8mg

Fibre per serving: 5g

Protein per serving: 8g

Carbohydrate per serving: 10g

Sodium per serving:        314mg

Iron per serving: 4mg

Calcium per serving: 160mg 

This Recipe Is

Low Carbohydrate

Low Cholesterol

Low Saturated Fat

Meatless

Arugula Salad with Shaved Artichokes

Artichokes—which are rich in magnesium and folate—are related to thistles and sunflowers.

Ingredients: Cider vinegar, sugar, red pepper flakes, Kosher salt and black pepper, ramps or scallions, mayonnaise, Parmesan cheese, spring garlic or garlic, lemon, artichokes

Calories: 125

Ingredients

1 cup cider vinegar

½ cup sugar

2 teaspoons red pepper flakes

Kosher salt and black pepper

8 ramps or 8 scallions (white and light green parts only), trimmed

125ml cup mayonnaise

½ cup finely grated Parmesan cheese

2 tablespoons minced spring garlic or 2 cloves garlic, smashed to a paste

¼ cup plus 1 tablespoon fresh lemon juice

3 fresh globe artichokes

½ lemon

5 cups loosely packed baby arugula leaves

120g cremini mushrooms, very thinly sliced

Preparation

Stir together vinegar, sugar, red pepper flakes, 1 cup water and 1 tablespoon salt in a large saucepan; bring to a boil over high heat. Add ramps; reduce heat to medium-high and simmer for 5 minutes. Drain.

Process mayonnaise, Parmesan, garlic, 2 tablespoons water, 1 tablespoon of the lemon juice, 1 teaspoon black pepper and ½ teaspoon salt in a mini food processor until smooth.

Stir together 4 to 6 cups water (enough to cover artichokes) and remaining ¼ cup lemon juice in a large bowl. Trim about 5cm from top of each artichoke. Cut each artichoke in half vertically. Remove fuzzy thistle from bottom with a spoon; discard. Trim any leaves and dark green layer from base. Rub edges with lemon and place in lemon-water mixture. Once all artichokes are trimmed, remove 1 at a time 
from water and thinly slice with a mandolin or sharp knife. Place in a large bowl. Add dressing, arugula and mushrooms; toss to coat. Top with ramps.

Prep: 30 min

Total: 30 min

Artichoke are rich in magnesium and folate and are related to thistles and sunflowers. Serves 6

Nutritional Information

Calories per serving: 125

Fat per serving: 5g

Saturated fat per serving: 1g

Cholesterol per serving: 6mg

Fibre per serving: 4g

Protein per serving: 6g

Carbohydrate per serving: 14g

Sodium per serving: 618mg

Iron per serving: 2mg

Calcium per serving: 146mg 

This Recipe Is

Low Carbohydrate

Low Cholesterol

Low Fat

Low Saturated Fat

Meatless

Greek-Style Baby Potatoes

Poaching potatoes in olive oil makes for a luxurious side to serve with a light main dish.

Ingredients: Red bell pepper, olive oil, baby new potatoes, bay leaves, Castelvetrano or other large olives, flat-leaf parsley leaves, Kosher salt and black pepper

Calories: 368

Ingredients

1 red bell pepper, halved lengthwise and seeded

4 cups olive oil

1 ½ pounds baby new potatoes, halved (about 4 cups)

4 fresh bay leaves

12 Castelvetrano or other large olives, halved (about 1/3 cup)

½ cup loosely packed fresh flat-leaf parsley leaves

Kosher salt and black pepper

Preparation

Preheat broiler. Place bell pepper halves cut-side down on a foil-lined baking sheet. Brush tops with 1 tablespoon of the oil. Broil 4 inches from heat until charred, 6 to 8 minutes. Place in a bowl; cover tightly with plastic wrap. Let stand 10 minutes. Peel and cut into strips.

Combine potatoes, bay leaves and remaining oil in a large pan over medium-high heat. Simmer until potatoes are very tender, 12 to 15 minutes.

Transfer potatoes to a bowl with a slotted spoon; discard bay leaves. Stir in olives, parsley, 3/4 teaspoon salt and 1/4 teaspoon black pepper. Serve warm.

Active: 15 min

Total: 30 min

Poaching potatoes in olive oil makes for a luxurious side to serve with a light main dish. Serves 4 

Nutritional Information

Calories per serving: 368

Fat per serving: 25g

Saturated fat per serving: 3g

Cholesterol per serving: 0mg

Fibre per serving: 4g

Protein per serving: 4g

Carbohydrate per serving: 33g

Sodium per serving:        737mg

Iron per serving: 2mg

Calcium per serving: 37mg 

This Recipe Is

Low Cholesterol

Radish and Turnip Sauté

This dish uses radish and turnip greens. (Or you can sub in mustard greens.)

Ingredients: Radishes, butter, unsalted butter, extra-virgin olive oil, turnips, turnip greens, cider vinegar, Kosher salt and black pepper

Calories: 127

Ingredients

1 bunch radishes (about 12 oz.)

2 Tablespoons unsalted butter

1 tablespoon extra-virgin olive oil

300g young turnips (about 4 small), peeled and cut into 1/2-inch pieces

2 cups chopped turnip greens

1 ½ tablespoons cider vinegar

Kosher salt and black pepper

Preparation

Trim greens from radishes; chop greens and reserve. (You should have about 1 cup.) Cut radishes into quarters.

Heat butter and oil in a large skillet over medium-high heat. Add radishes and turnips. Sauté, stirring often, until lightly caramelized, about 7 minutes. Stir in turnip greens, vinegar, 1 teaspoon salt, 1/4 teaspoon pepper and reserved radish greens. Cook, stirring constantly, until greens are wilted, about 1 minute. Taste and season with additional salt and pepper, if desired.

Active: 15 min

Total: 15 min

This dish uses the radish and turnip greens, too. (Or you can sub in mustard greens.) Serves 4 

Nutritional Information

Calories per serving: 127

Fat per serving: 10g

Saturated fat per serving: 4g

Cholesterol per serving: 15mg

Fibre per serving: 4g

Protein per serving:        2g

Carbohydrate per serving: 10g

Sodium per serving:        333mg

Iron per serving: 1mg

Calcium per serving: 98mg 

This Recipe Is

Low Calorie

Low Saturated Fat

Meatless

Spring Beets with Rhubarb Vinaigrette

One cup of rhubarb packs 10 percent of your daily calcium.

Ingredients: Rhubarb, red wine, honey, red wine vinegar, shallot, thyme, kosher salt and black pepper, beets, olive oil, goat cheese, pistachios

Calories: 207

Ingredients

300g finely chopped rhubarb

¼ cup red wine

2 tablespoons red wine vinegar

2 tablespoons finely chopped shallot

3 teaspoons chopped fresh thyme

Kosher salt and black pepper

750g beets, peeled and cut into small wedges

3 tablespoons olive oil

50g crumbled soft goat cheese

½ cup chopped pistachios

2 tablespoons honey

Preparation

Stir together rhubarb, 2 cups water, wine, honey, and vinegar in a saucepan. Bring to a boil over high heat. Reduce heat to medium and simmer until rhubarb has broken down, about 10 minutes. Pour mixture through a wire-mesh strainer into a bowl, pressing solids to extract liquid. Discard solids. Wipe saucepan clean. Place strained liquid in saucepan. Cook over medium-high heat, stirring occasionally, until reduced to 1/3 cup, about 5 minutes. Transfer to a bowl; stir in shallot, 2 teaspoons of the thyme and ½ teaspoon each salt and pepper. Refrigerate for 10 minutes.

Place a steamer basket in a large stockpot with a tight-fitting lid. Add water to just below steamer basket and place stockpot over high heat. Place beets in steamer basket. Cover and cook until beets are tender, 15 to 20 minutes. Transfer to a plate; refrigerate for 10 minutes.

Whisk oil into rhubarb mixture. Add beets; toss to coat. Transfer to a serving bowl. Top with goat cheese, pistachios and remaining 1 teaspoon thyme.

Active: 35 min

Total: 1 hour 5 min

One cup of rhubarb packs 10% of your daily calcium. Serves 6 

Nutritional Information

Calories per serving: 207

Fat per serving: 12g

Saturated fat per serving: 2g

Cholesterol per serving: 3mg

Fibre per serving: 5g

Protein per serving:        5g

Carbohydrate per serving: 21g

Sodium per serving:        280mg

Iron per serving: 2mg

Calcium per serving: 75mg 

This Recipe Is

Low Calorie

Low Cholesterol

Low Saturated Fat

Coastal Carrot “Fettuccine”

Slash carbs and boost fibre by shaving carrots into colourful “noodles” in this Paleo pasta dish.

Calories: 114

 

Ingredients

2 tablespoons extra-virgin olive oil

1 clove garlic, minced

½ cup grape tomatoes, quartered if large

2 ½ tablespoons finely chopped fresh basil

3 large rainbow or orange carrots

1 cup tomato sauce

¼ teaspoon sweet paprika

¼ teaspoon sea salt

¼ teaspoon freshly ground black pepper

2 tablespoons pumpkin seeds, toasted, for garnish

Preparation

Heat oil over medium-low heat in a large skillet. Add garlic and sauté until soft and fragrant, about 30 seconds. Add tomatoes and 2 Tbsp. basil; sauté until tomatoes burst and release their juices, about 5 minutes. Shave carrots into ribbons, using either a spiral slicer (aka spiralizer) or a vegetable peeler.

Add carrots, tomato sauce, paprika, salt, and pepper to skillet and cook until carrots are tender, about 10 minutes. Sprinkle with remaining 1/2 Tbsp. basil and garnish with pumpkin seeds before serving.

Prep: 15 min

Cook: 15 min

Total: 30 min

Nutritional Information

Calories per serving: 114

Fat per serving: 8g

Saturated fat per serving: 1g

Cholesterol per serving: 0mg

Fibre per serving: 3g

Protein per serving:        2g

Carbohydrates per serving: 11g

Sodium per serving:        505mg

Iron per serving: 1mg

Calcium per serving: 35mg 

This Recipe Is

Low Calorie

Low Carbohydrate

Low Cholesterol

Low Saturated Fat

Meatless

At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life, in your home with your loved ones and in your profession maximising your earning ability from your passion. We use an individualise approach to assess, motivate, coach and educate our clients regards their wellness needs and goals.

Let’s Chat About Your Health.

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