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October 4, 2020: High-Protein, Meat-Free

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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October is World Vegetarian Month, so we’re going to kick it off by dispelling the myth that vegetarian diets lack protein. In fact, there are plenty of high-protein, meat-free meals you can enjoy! This week, we’re going to talk about a delicious meat-free, but high-protein option for your meatless Monday or any day of the week.

Soba noodles are a complete protein, meaning they contain all 9 essential amino acids. That makes them a great option for a post-workout meal, as the protein will help repair and assist in the production of new cells. You can try soba noodles in this recipe from Amy Lipsitz.

Roasted Teriyaki Mushrooms and Broccolini Soba Noodles

  • 3 8-oz containers of button mushrooms, washed

  • 1 Tbsp vegetable oil

  • 1 Tbsp rice wine vinegar

  • 2 Tbsp honey

  • 2 Tbsp tamari or soy sauce

  • 1 tsp grated ginger

  • 1 package of buckwheat soba noodles

  • 1 Tbsp olive oil

  • 2 cloves garlic, minced

  • ½ shallot, diced

  • 2 bunches broccolini, ends cut off, and if the stems are thick, cut them in half lengthwise

  • 5 stalks kale, cut into shreds

Sauce For Soba Noodles:

  • ¼ cup tamari or soy sauce

  • 2 Tbsp olive oil

  • Juice of 1 lemon

  • 1 Tbsp toasted sesame oil

  • 1 Tbsp honey

  • 1 Tbsp Sriracha

  • 1 tsp grated ginger

Toppings: Sesame seeds, green onion, hot peppers

Preheat the oven to 425 and line a baking sheet with parchment paper.

Pop stems off the mushrooms, cut each mushroom in half, and place them in a large bowl.

Whisk together the rice wine vinegar, honey, tamari, and ginger.

Pour the glaze over the mushrooms in a bowl and mix until all the mushrooms are evenly coated. Pour the mushrooms onto the parchment lined baking sheet and place them in the oven for 15 minutes. Toss so they cook evenly, and roast for another 15 minutes.

Meanwhile, cook soba noodles according to package directions, and heat a large skillet with 1 Tbsp olive oil over medium heat. Add minced garlic and diced shallot and cook for 1 minute. Add broccolini, kale, and salt and pepper to taste, and cook until just tender, about 5 minutes.

While vegetables and noodles are cooking, whisk together the soba noodle sauce ingredients in a bowl.

Add cooked noodles to the pan of broccolini and kale, add the sauce, and stir until all the vegetables and noodles are evenly coated in sauce.

Place a portion of noodles and vegetables into bowls and top them with the roasted mushroom. Garnish with sesame seeds, hot peppers, and green onions.

Next Sunday, we’ll talk about busting a few myths about vegetarians.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.