Vegetarian Day

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A plant-based diet doesn’t have to be an all-or-nothing proposition. 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.

You don’t have to be a vegetarian to love a meatless meal. Fruits and veggies are some of the healthiest items on your plate and should fill half of it. 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 serve 4, takes a total of 15 minutes to prepare and gets an upgrade with radishes, cashews, and chilli, perfect for weight loss at only 138 calories!

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.

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

Super Green Salad

Shaved asparagus looks very elegant, the entire meal takes only 25 minutes to prepare, serves 8 people and this meal only packs 226 calories. This meal is low Carbohydrate, low Cholesterol, low Saturated Fat and is totally meatless.

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.

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

Arugula Salad with Shaved Artichokes

Artichoke are related to thistles and sunflowers, are rich in magnesium and folate and this meal packs only 125 calories with a total prep time of 30 minutes for 6 servings. This Recipe Is low Carbohydrate, low Cholesterol, low Fat, low Saturated Fat and is meatless

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.

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

Greek-Style Baby Potatoes

Poaching potatoes in olive oil makes for a luxurious side to serve with a light main dish at only 368 calories and 15 minutes active. This low cholesterol dish serves 4.

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
  • 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.

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

Radish and Turnip Sauté

This dish uses radish and turnip greens, or you can sub in mustard greens. Active time is 15 min with 4 servings at an easy 127 calories. This Recipe Is low calorie, low in saturated fat and meat free.

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
  • 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.

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

Spring Beets with Rhubarb Vinaigrette

One cup of rhubarb packs 10 percent of your daily calcium, this recipe needs 35 minutes of active time and will produce 6 servings of 207 calories. This recipe is low calorie, low cholesterol and low in saturated fat.

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.

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

Coastal Carrot “Fettuccine”

Slash carbs and boost fibre by shaving carrots into colourful “noodles” in these 104 calories, 15-minute prep and 15-minute cook Paleo pasta dish. This recipe is low calorie, low carbohydrate, low cholesterol, low saturated fat and meatless

 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.

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

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.

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