Countdown to New Year’s: No-Resolutions Resolution Week 2

Related To:
467854791

467854791

Vegan Stamps

If you're just joining us, it's not too late to get on board with our No-Resolutions Resolution plan for 2015. We’re grabbing hold of the reins now so that come January 1st, we haven't totally fallen off the (wholesome-eating) wagon.

This week (and for the next five weeks) it’s time to take the Vegetarian Vow. We’re taking Meatless Mondays one step further by suggesting what cookbook author Mark Bittman refers to as “VB6.” No, it’s not a fancy vitamin. The VB6 concept is to eat a plant-based diet for breakfast and lunch, thus becoming Vegan Before 6 p.m.

A vegan diet shines a spotlight on plant-rich foods. Unlike a vegetarian one, it does not include eggs or dairy — that means no milk, cheese or yogurt is allowed. And, of course, there is no pork, poultry, beef or meat of any kind. Research has found that decreasing meat intake may reduce your risk of cardiovascular disease, diabetes, obesity and even cancer. Evidence has also shown that when you add more vegetables and fruit to your table, replacing the meat, it positively impacts lifespan.

For most people the first question that comes to mind when eliminating meat and eggs is, "How will I get my protein?" Beans and peas are a great way to go; they not only offer protein, but they are high in fiber, folate, zinc, iron and magnesium. By choosing beans as a source of protein versus meat, you'll also be reducing your saturated fat intake.

If becoming vegan during the day is too much, start by eliminating meat once a week in favor of fish and adding one new vegetable to your diet per week. If you've had spaghetti squash but never tried kabocha, a short and stout cousin of the pumpkin, give it a whirl. Also, experiment with new ways to prepare vegetables that you are already familiar with. Kale salads are great, but heat things up by sauteing that same kale with olive oil and garlic, or try Bobby Flay’s version, which uses vegetable stock. While kale is often touted as the star ingredient, don't forget about introducing a few supporting cast members — think mushrooms, grains and nuts, like in Rachael Ray's bowl of Farro with Asparagus, Hazelnuts and Kale Topped with Roasted Mushrooms.

Other cooking techniques you normally employ for poultry or fish can apply to vegetables. Poach a whole head of cauliflower in equal parts chicken broth and white wine, then slice like a steak and top with sauteed butternut squash. Or roast cauliflower in the oven and top with mustard breadcrumbs. Go beyond seasoning with lemon, salt and pepper, and stock your cabinet with ethnic spices and condiments. There are endless possibilities to marry with your chosen vegetable of the week.

If you're worried what you can substitute for your lunchtime turkey and Swiss sandwich and morning granola with milk, we have a few ideas to kick-start your Vegan Vow:

Monday
Breakfast:
Lunch:
Tuesday
Breakfast:

Vegan Blueberry Muffins (Freeze the remaining muffins for another breakfast)

Lunch:
Wednesday
Breakfast:

Whole-Grain Breakfast Porridge (Save the extra servings in an airtight container in the refrigerator for up to three days)

Lunch:
Thursday
Breakfast:
Have another blueberry muffin!
Lunch:

Great Grilled Vegetable Sandwich (Substitute the homemade mayo with a Dijon mustard)

Friday
Breakfast:
Lunch:

Quinoa-and-Vegetable-Stuffed Peppers (skip the cheese and be sure to use vegetarian stock instead of chicken stock)

Next week, combat calories!

Kiri Tannenbaum is a graduate of Le Cordon Bleu Paris and holds an M.A. in food studies from New York University where she is currently an adjunct professor. When her schedule allows, she leads culinary walking tours in New York City and is currently at work on her first book.

Keep Reading

Next Up

This Week's Nutrition News Feed

In this week's news: School bake-sale restrictions spark a tempest in a muffin tin; homemade yogurt is, yes, whey better than the store-bought kind; and veganism gets a high-profile new cheerleader.

Food News: Chains Offering Vegan Fast-Food Options

Convenience store 7-Eleven is now offering vegan meals, and there are vegan options at Johnny Rockets, PF Changs Pizza Hut and Dairy Queen, too.

Blogger Spotlight: Angela Liddon, of Oh She Glows

Join Food Network's Healthy Eats in discovering the best healthy bloggers around the web. Today we're talking to Angela Liddon of Oh She Glows.

The Veggie Table: Foods That Sound Vegan, But Really Aren't

Foods that sound like they be meat and dairy free, like vegetable soup or non-dairy creamer often contain ingredients you're not expecting. Be sure to check labels and ask your server at restaurants what foods contain, especially for the foods on this list.

Taste Test: Vegan Cheese

Find out if these vegan cheeses measure up in flavor and nutrition.

The Veggie Table: Favorite Vegan and Vegetarian Smartphone Apps

A round-up of the best smartphone apps for finding vegan and vegetarian recipes and restaurants.

Pass the Tofurky! Candle Cafe’s Vegan Holiday Favorites

The vegetarians and vegans at your table deserve a whole lot more than a mountain of mashed potatoes on Thanksgiving. Zero in on these no-meat holiday favorites.

Vegan Food Trend: Aquafaba

What is aquafaba and how can you use it in recipes?

Famous Vegans and Vegetarians

Mike Tyson, Ellen DeGeneres, Bill Clinton and Pam Anderson have all sworn off meat in their diets.

Nutrients A Vegetarian Should Worry About

We’ll walk through the basic types of vegetarianism and fill you in on which nutrients those with a meat-free diet need to pay special attention to.

On TV

The Pioneer Woman

9:30am | 8:30c

The Pioneer Woman

1:30pm | 12:30c

Chopped

2pm | 1c

Chopped

3pm | 2c

Chopped

4pm | 3c

Chopped

5pm | 4c

Chopped

6pm | 5c

Chopped

7pm | 6c

Chopped

9pm | 8c
On Tonight
On Tonight

Chopped

10pm | 9c

Chopped

11pm | 10c

Chopped

12am | 11c

Chopped

1am | 12c

Chopped

2am | 1c

Food Network Apps

In the Kitchen

Get over 70,000 FN recipes on all your mobile devices.

Facebook Messenger

Ask our bot for recipes, meal ideas and daily food trivia.

Amazon Echo

Just say "Alexa, enable Food Network skill" to get started.