Okay, so you might have heard of some of these, but are you eating them on a regular basis? Or maybe you thought to try it, but didn't know the first thing to do with it. But have no fear--Meatless Monday is all about being adventurous. These foods taste great, they’re great for you, and they bring so much to a vegetarian meal.

Grains

Despite what some folks in our carb-phobic society might tell you, carbohydrates are our body's preferred source of energy. While you do want to limit your intake of sugar and white flour, whole grains are what should be forming the basis of your diet, according to most nutrition experts. Whole grains are great because they're full of fiber and protein, as well as vitamins and minerals.

Buckwheat: While not technically a grain (it’s actually a fruit seed), buckwheat has a wonderful toasty flavor to it that makes it great for breakfast porridge or as a wheat substitute in products like noodles. The craziest thing about buckwheat it how it lends itself to either savory or sweet dishes. Try buckwheat noodles paired with sautéed mushrooms and onions, or this delicious Banana Buckwheat Pancakes.

Quinoa: A sprout that cooks up like rice, quinoa is embraced by vegetarians for its potent protein power. It has a slight nutty taste, and makes a great addition to salads. Try substituting quinoa for rice in your next stir-fry or pilaf, or make your own home-made zucchini quinoa veggie burgers.

Teff: This African grain is not very well known, but it is a rich source of iron, potassium, magnesium, and copper, and it has a slight earthy cocoa flavor to it. Whipped up as a porridge and eaten with raisins and nuts, it makes a hearty breakfast and a great alternative to oatmeal. The kids will never know they aren’t eating hot chocolate porridge for breakfast!

Fruits and Veggies

Then there are fruits and vegetables, of which we're supposed to be getting five servings a day. Fruits and vegetables are packed with flavor and nutrients, and work equally well prepared as side dishes or as the basis of the entree.

Sweet potato: If you’ve only ever had candied sweet potatoes, or sweet potato pie, you’re missing out. This super-healthy root vegetable is just as excellent in savory dishes as it is in sweet ones. Most people recognize sweet potato’s rich orange color as a signal for its abundance of Vitamin A, but it is also full of potassium, fiber, vitamin B6, and manganese. They’re versatile in many vegetarian recipes, because they make a nutritious base for an meal or side-dish. Try substituting them for white potatoes in just about any recipe, from French fries to hash browns, or serve them up baked and topped with sautéed veggies and garlic. Or if you still associate the roots with a hankering sweet tooth, you can still have them for dinner with Maple Sweet Potato Ravioli.

Beets: Beets have a sweet taste and chewy texture, but they’re also surprisingly satisfying and make a hearty addition to plenty of recipes. They’re a great source of iron, which is important for vegetarians. Try grating them and adding them into veggie patties or to casseroles or quiches. They also make for a hearty salad, such as this Persimmon Beet Spinach Salad.

Spinach: Spinach is one of those foods we refused to eat as a kid, but discover to be delicious as an adult. The combination of fiber and protein spinach makes it incredibly satisfying, and per calorie it is a better source of protein, iron, zinc, and calcium than meat! Try this Spinach Artichoke Pita Pizza for lunch.

Mushroom: Portabella mushrooms have a surprisingly meaty texture when they’re cooked. Their chewy goodness has inspired many restaurants to include a portabella sandwich on their menu as an alternative to a burger, but the mini ones (called “baby bellas” on many packages) make great substitutes for meatballs (such as with spaghetti or on a sub) or skewered with veggies on a kabob stick! They’re a surprisingly great source of iron too (about fifty calories worth provides 10% of your daily value of iron!).

Legumes, Etc.

Forgive me for sounding pretentious. "Legumes" is a fancy word for that all-inclusive category of beans, peas, and lentils, but I sometimes include nuts and seeds in that category as well. Botanically, it can be a little hard to tell the difference (peanuts are technically a legume, not a nut--and almonds, believe it or not, are actually a fruit). But the food group is renowned for being abundant in many nutrients, and very satisfying.

Nuts: If you’re like me, you’re nuts about nuts! The combination of fat, protein, and fiber make them incredibly satisfying, and keep you full for a long time. Try a different combination of nuts and seeds to find your favorite, and carry them in a plastic baggy for a great on-the-go snack (pair them with dried fruit and whole-grain cereal for some variety) or add them to your next salad. Some popular nuts include almonds, cashews, pistachios, pecans, Brazil, hazelnuts, sunflower seeds, flax seeds, pumpkin seeds, walnuts, and peanuts.

Soybeans: Most popular in the form of edamame, these green beans are a delicious substitute for peas in any recipe or stew. They’re packed with protein, and (like quinoa and hemp seeds) are among the few complete sources of amino acids in the vegetarian diet. Try them with bulgur (a hearty protein-rich whole grain) in this salad.

Almond butter: Peanut butter is one of my favorite foods, but I also like to experiment with other nut butters. They’re oftentimes more expensive, and a little harder to find, but they’re easy go-to options, and work easily well in recipes or as a cracker-spread for an easy snack. Almond butter and cashew butter are popular, but sunflower seed butter, soy nut butter, and pumpkin seed butter are all delicious. Tahini, or sesame seed butter, is delicious spread on toast and eaten alongside a heart salad for a full meal. But my favorite use for tahini is as a dip for sweet potato fries! 

Fake Meat

There are plenty of foods out there that have a similar taste and texture as meat, and can be used as a substitute in recipes--but unlike meat, no animals were harmed in the making of these (and no rain forests had to be cleared to rear the livestock).

Tempeh: If you’re looking for something a little more natural than the veggie burgers found in your grocer’s freezer, grab a tempeh patty. It’s made from fermented soybeans, and shaped in the form of a long patty. Tempeh has a firm texture with a surprising nutty, mushroom taste to it. Try it cooked or uncooked on a sandwich, marinated and baked as a substitute for chicken breast, or in this taco recipe.

Seitan: Okay, so it almost shares a name with the devil himself, but this fake meat is a God-send to vegetarians. Made from wheat protein, seitan is actually the most convincing meat substitute out there. You can make your own seitan from scratch, or buy it pre-made from many health food stores. Check out this seitan with mushroom gravy.

Tofu: Tofu doesn’t have to be eaten in cube form. Tofu makes a great substitute for all sorts of animal products—try it frozen, re-thawed, and crumbled in place of ground beef, or pureed as an egg substitute in just about any recipe!

Alternative Milks: You might think I’m just talking about soy milk (and the products made from them, such as soy cheese). But there are plenty of other “milks” out there that are way more tasty and nutritious. Check out almond milk, rice milk, or coconut milk—all of which are used to make vegan products such as rice milk mozzarella, coconut milk kefir (a drinkable yogurt), or almond milk ice cream. Or they can be used in recipes--try coconut milk in this Butternut Squash soup.

Get out and enjoy these wacky and wonderful foods. It’s great to get away from meat as the main course once and a while, and try being adventurous! Be sure to let us know your favorite new foods you’ve discovered, or your favorite recipes.