this
is a picture of my little cousins taking 4 years ago (dillian age of 14
only )God called him home to be with him , he died of cancer, )cody
is now 4 years older doing well, but , he also have another brother, my
cousin L ISA SAID ALL THREE brothers has a risk of getting same cancer
as dillan. So far everything is doing fine, once in awhile each boys
have to have blood work just save side. the doctors said my cousin
lisa( the mother) has the gens. please keep them in your prayers, have a
great saturday. Hugs mary
With just 14 ingredients, you can make a delicious, meatless meal at home every night this week.
There
are many reasons why people choose to follow a vegetarian diet. For
some, it’s about animal rights or the environment. For others, it’s
about health.
Whatever your motivation, there’s nothing wrong with
shunning meat, and doing so might even make you healthier. A 2017
observational study from Icahn School of Medicine at Mount Sinai found
that adults who adhered to a plant-based diet most of the time had a
lower risk of heart failure than those who ate a diet higher in meat and processed foods.
The
exact impact of vegetarian eating is tough to quantify, since there are
many types of vegetarians—some eat dairy and eggs, for example, while
others eat only plant-based foods. But it’s fair to say that adding a
few meatless meals to your dinner rotation is a good idea.
Whether
you’re a full-time vegetarian, want to try a week-long test run, or
simply want to get more comfortable cooking meatless meals, the seven recipes below can help. With just 14 ingredients (plus a few pantry staples),
you can make a delicious, meatless meal at home every night this week.
Bonus: You might save some money, since meat and other animal-based foods are often more expensive than most plant-based foods.
Your 14-Ingredient Grocery List
Each recipe serves two people. If you’re cooking for one,
refrigerate your leftovers, and reheat them for lunch the following
day. If you’re dining with more people, simply multiply the amounts to
make more.
Asparagus, 2 bunches
Baby spinach, 8 cups
Basil, ½ cup
Cherry tomatoes, 1 pint
Chickpeas, 3 cans (15 ounces each)
Eggs, 10 large
Fresh mozzarella, 3 ounces
Garlic, 5 cloves
Lemons, 3
Scallions, 7
Snap peas, 1½ cups
Sweet potatoes, 3 small and 1 large
Parmesan cheese, 7 ounces
Whole wheat fusilli, 12 ounces
You’ll
also need a few pantry staples, which you likely already have on hand:
olive oil, salt, pepper, chili powder (optional), and cumin (optional).
Locations
Already a member? Click to discover our 13,000 participating locations.
Your 7-Day Vegetarian Dinner Menu
You
can make the seven meals below in any order. You’ll notice that two
different recipes call for soft-boiled eggs and two call for roasted
sweet potatoes. To save time, cook three sweet potatoes and six
soft-boiled eggs when you make the first recipe that calls for each
ingredient (look for the * below).
Vegetarian Meal #1: Sweet Potato with Chickpeas, Parmesan, and Spinach
Serves: 2
Total time: 1 hour 10 minutes, including 1 hour of baking
You’ll need:
2 small sweet potatoes*
½ tablespoon olive oil
1 cup canned or cooked chickpeas, drained
2 scallions, thinly sliced
Salt and pepper
¼ teaspoon cumin (optional)
1 clove garlic, minced
2 cups loosely packed baby spinach
2 ounces Parmesan, grated
*You’ll
need one cooked sweet potato for the spinach salad recipe below. Cook
it now, along with the two sweet potatoes for this recipe, to save time.
What to do: Preheat
oven to 400°F. Meanwhile, prick sweet potatoes all over with a fork and
wrap in foil. Bake on a sheet pan for 50 to 60 minutes, until soft.
Unwrap to cool slightly.
Add olive oil to a large skillet over
medium heat. When the oil is hot but not smoking, add chickpeas,
scallions, a pinch of salt and pepper, and cumin (if using). Cook 2
minutes, until chickpeas are slightly brown in spots. Add garlic and
cook, stirring, until fragrant. Add spinach and toss to wilt. Add
Parmesan and toss to melt.
Cut potatoes in half lengthwise, and spoon chickpea-spinach mixture down the center.
Vegetarian Meal #2: Sweet Potato and Asparagus Hash
Serves: 2
Total time: 25 minutes
You’ll need:
1 tablespoon plus 1 teaspoon olive oil
1 large sweet potato, peeled and cut into 1-inch cubes
1 cup cherry tomatoes
3 scallions, thinly sliced
Salt and pepper
¼ teaspoon chili powder (optional)
1 bunch asparagus, trimmed and cut into 1-inch pieces
4 eggs
What to do: In
a large skillet over medium heat, heat 1 tablespoon of olive oil. When
the oil is hot but not smoking, add sweet potato cubes. Cook, stirring
occasionally, until cubes are browned on all sides, about 4 minutes. Add
a few tablespoons of water to the skillet, and let the cubes steam
until soft all the way through, adding another tablespoon or two of
water if needed.
Add tomatoes and scallions. Season with salt,
pepper, and chili powder (if using). Cook 3 minutes, until tomatoes are
starting to burst. Add asparagus and cook to desired softness. Set
aside.
In a large nonstick skillet over medium heat, heat 1
teaspoon olive oil. Crack eggs into skillet, season with salt and
pepper, and cook until whites are set and yolks are still runny. Serve
eggs over hash.
Vegetarian Meal #3: Pasta with Snap Peas and Parmesan
Serves: 2
Total time: 20 minutes
You’ll need:
4 ounces whole wheat fusilli
1 tablespoon olive oil
2 cloves garlic, minced
1½ cups snap peas, trimmed and cut into 1-inch pieces
¼ cup basil, torn
2 ounces Parmesan, grated
1 cup pasta water, reserved after cooking pasta
What to do: Cook pasta according to package directions. Drain, setting aside a cup of pasta water.
In
a large skillet over medium heat, heat olive oil. When the oil is hot
but not smoking, add garlic and cook until fragrant, about 30 seconds.
Add snap peas and cook until lightly browned in places, about 2 minutes.
Add
cooked pasta, basil, and a few tablespoons of pasta water. Toss to
combine. Remove from heat, add Parmesan, and toss to melt.
Vegetarian Meal #4: Shaved Asparagus Salad with Chickpeas, Parmesan, and Soft-Boiled Egg
Serves: 2
Total time: 20 minutes
You’ll need:
2 eggs*
Juice and zest of 1 lemon
1 tablespoon olive oil
Salt and pepper
Pinch of cumin (optional)
1 bunch asparagus, trimmed
1 can chickpeas (15 ounces), rinsed and drained
2 ounces Parmesan, grated
*You’ll
need four soft-boiled eggs for the spinach salad recipe below. Cook
them now, along with the two eggs for this recipe, to save time. Peel and store them in the fridge for up to five days.
What to do: In a small pot, boil 5 inches of water. Carefully add eggs. Cook 6
minutes, keeping the water at a gentle boil. Use a slotted spoon to lift
eggs out of water, then cool in ice water for a few minutes. Peel,
halve, and set aside.
In a large bowl, whisk lemon juice and a bit
of zest, olive oil, a pinch of salt and pepper, and cumin (if using) to
make a vinaigrette.
Use a vegetable peeler to shave asparagus
into thin ribbons, working over the bowl of vinaigrette. Add chickpeas
and toss to coat. Serve topped with egg and Parmesan.
Vegetarian Meal #5: Pasta with Chickpeas and Spinach
Serves: 2
Total time: 20 minutes
You’ll need:
4 ounces whole wheat fusilli
1 tablespoon olive oil
1 cup canned or cooked chickpeas, drained
2 scallions, thinly sliced
Salt and pepper
Pinch of chili powder (optional)
Pinch of cumin (optional)
2 cups loosely packed baby spinach
Juice and zest of ½ lemon
1 cup pasta water, reserved after cooking pasta
What to do: Cook pasta according to package directions. Drain, setting aside a cup of pasta water.
In
a large skillet over medium heat, heat olive oil. When the oil is hot
but not smoking, add chickpeas and scallions. Season with salt, pepper,
chili powder (if using), and cumin (if using). Cook, stirring, until
scallions are soft and chickpeas are browned in places, about 3 minutes.
Add
spinach, cooked pasta, and a few tablespoons of pasta water. Toss until
spinach is wilted. Remove from heat and toss with lemon juice and zest.
Vegetarian Meal #6: Tomato and Mozzarella Pasta
Serves: 2
Total time: 25 minutes
You’ll need:
4 ounces whole wheat fusilli
1 tablespoon olive oil
1 cup cherry tomatoes
Salt and pepper
2 cloves garlic, minced
¼ cup basil, torn
3 ounces fresh mozzarella, grated
1 cup pasta water, reserved after cooking pasta
What to do: Cook pasta according to package directions. Drain, setting aside a cup of pasta water.
In
a large skillet over medium-low heat, heat olive oil. When the oil is
hot but not smoking, add tomatoes. Season with salt and pepper. Cook,
stirring occasionally, until tomatoes are very soft, about 10 minutes.
Add
garlic and basil, and cook until fragrant, about 1 minute. Add cooked
pasta and a few tablespoons of pasta water, and toss together. Serve
topped with fresh mozzarella.
Vegetarian Meal #7: Spinach Salad with Chickpeas, Sweet Potato, and Soft-Boiled Egg
Serves: 2
Total time: 10 minutes
You’ll need:
Juice and zest of 1 lemon
1 tablespoon olive oil
Salt and pepper
Pinch of cumin (optional)
Pinch of chili powder (optional)
4 cups loosely packed baby spinach
1 cup canned or cooked chickpeas, drained
1 cooked small sweet potato, cut into 1-inch cubes
4 soft-boiled eggs, halved
1 ounce Parmesan, grated
What to do: In
a large bowl, whisk lemon juice and zest, olive oil, salt, pepper,
cumin (if using), and chili powder (if using). Add spinach and toss to
coat. Add chickpeas and sweet potato, and toss to combine. Serve topped
with eggs and Parmesan.
Check Your SilverSneakers Eligibility Instantly
SilverSneakers
gives you free, unlimited access to more than 16,000 gyms and fitness
centers across the nation, plus classes and tools designed to keep older
adults strong and independent. Check your eligibility instantly here.
* Participating locations ("PL") not owned or operated by Tivity Health,
Inc. or its affiliates. Use of PL facilities and amenities limited to
terms and conditions of PL basic membership. Facilities and amenities
vary by PL.
† Membership includes SilverSneakers instructor-led group fitness
classes. Some locations offer Members additional classes. Classes vary
by location.
^ Tivity Health, Inc. and its affiliates do not employ, own or operate
3rd party service providers. Discounts vary per 3rd party provider.
Services subject to terms and conditions of such 3rd party provider.
Check with the provider for details.
Always talk to your doctor before starting an exercise program.
good morning 
