Have Yourself A Very Vegetarian October with these Healthy Tips & Recipes
October is National Vegetarian Month, encouraging folks to cut back on meat — opting for more grains, meatless proteins, fruits and of course vegetables. Curious about exploring a vegetarian diet? This month on the Vibrant Health blog, we’re sharing some fun ways to incorporate more vegetarian foods plus a roundup of delicious seasonal recipes to try in the kitchen!
5 Healthy Tips for Starting a Vegetarian Diet
- Take a Vegetarian Cooking Class
- Visit the Local Farmer’s Market
- Get Your Family on Board with Meatless Monday
- Swap Your Favorites with Meat-Free Alternatives
- Power Up with Protein
1. Take a Vegetarian Cooking Class
What better way to dive into the world of vegetarianism than taking a chef-led cooking class? Have some fun with your friends while learning a thing or two in the kitchen! Research cooking schools or restaurants in your area that offer community classes.
2. Visit the Local Farmer’s Market
Local farmer’s markets are a great way to stock up on a variety of vegetarian eats — from seasonal fruits and vegetables to farm-fresh cheese and dips. Take a peek below to see what produce is in season during the fall!
3. Get Your Family on Board with Meatless Monday
When it comes to eating more vegetarian food, it’s OK to take baby steps! Start small with “Meatless Monday” — one day a week that your family vows to eat meat-free. Get some inspiration below with our healthy autumnal vegetarian recipe roundup.
4. Swap Your Favorites with Meat-Free Alternatives
Vegetarian does not mean boring! In fact, you can still enjoy some of your favorite seasonal recipes with a few simple tweaks. For example, make chili by swapping ground beef for extra beans and sweet potatoes, try your hand at homemade veggie burgers and ditch buffalo chicken wings in favor of Baked Buffalo Cauliflower Bites.
5. Power Up with Protein
If you’re eating little to no meat, you can get your protein from plants! Beans, lentils, split peas, tofu, nuts and seeds all provide a good source of protein. And if you’re OK with consuming dairy, greek yogurt, eggs and quality cheese can be an excellent source of nutrition.
Here at Vibrant Health, we make a vegan-friendly Green Vibrance + Protein powder (with yellow pea and pumpkin seed proteins) for a complete source of protein and essential amino acids.
In Season Fall Produce
Choosing in-season fall produce is a great way to try new foods while adopting a vegetarian diet. Here are some fruits and vegetables in season right now:
- Sweet potatoes
- Winter Squash (Spaghetti, Butternut, Acorn)
- Brussels sprouts
10 Healthy Autumnal Vegetarian Recipes
This time of year can be particularly “meat heavy” — packed with holiday gatherings and football tailgates. Don’t worry, you won’t be missing the meat at all with these delicious autumnal vegetarian recipes!
- Fall Pumpkin Smoothie
- Apple & Carrot Superhero Muffins
- Baked Sweet Potato Egg Cups
- Butternut Squash Mac & Cheese
- Autumn Crisp Apple Sweet Potato Salad
- Spaghetti Squash with Chickpeas and Kale
- Balsamic & Parmesan Roasted Cauliflower
- Roasted Maple Dijon Brussels Sprouts
- Pear Salad with Balsamic & Walnuts
- Sweet Potato Black Bean Chili
1. Fall Pumpkin Smoothie by Vibrant Health
Get your pumpkin fix with our Fall Pumpkin Smoothie! With cinnamon, oat milk, apple cider, and pumpkin puree, this vegan blend is filled to the brim with fall flavors. Add a scoop of our Vanilla Maximum Vibrance for a plant-based protein, probiotic and multivitamin all in one!
2. Apple & Carrot Superhero Muffins
These vegetarian muffins will make you and your kiddos feel like a superhero! With apples and carrots mixed in, they’re a great way to sneak in extra fruits and veggies throughout the day.
3. Baked Sweet Potato Egg Cups
Start your day with these energizing protein egg cups! Made with simple ingredients like eggs, cheese and sweet potatoes, these healthy cups are a meal-prepper's dream.
4. Butternut Squash Mac & Cheese
If you’re a sucker for this classic comfort food dish, you’ll absolutely adore this Butternut Squash Mac & Cheese. This fall recipe combines regular pasta with 4 cups of butternut squash for extra nutrients.
5. Autumn Crisp Apple Sweet Potato Salad
Got some extra apples hanging around from your apple-picking haul? We recommend making this autumn salad — featuring crisp apples, sweet potatoes, arugula, goat cheese and cranberries. Toss is with a homemade Apple Cider Vinaigrette!
6. Spaghetti Squash with Chickpeas and Kale
Give your spaghetti night a healthy twist by swapping your pasta with in-season spaghetti squash! This hearty vegetarian recipe is packed with savory flavors like sun-dried tomatoes, garlic, lemon and rosemary. Plus the added kale and chickpeas make it the perfect filling weeknight meal.
7. Balsamic & Parmesan Roasted Cauliflower
Give this healthy cruciferous vegetable the love that it deserves with this flavorful Balsamic & Parmesan Roasted Cauliflower. You’ll love pairing this easy side dish with your dinners this season.
8. Roasted Maple Dijon Brussels Sprouts
If you’re not a fan of brussels sprouts, have you ever tried roasting them with maple syrup? With dijon mustard and pure maple syrup, this vegetarian dish is far from boring!
9. Pear Salad with Balsamic & Walnuts
This fall salad combines juicy pears with mixed greens, fennel, cranberries and a DIY balsamic vinaigrette. We love the addition of chopped walnuts for healthy fats.
10. Sweet Potato Black Bean Chili
You won’t miss the ground meat in this hearty vegetarian chili! With onion, sweet potato, black beans and plenty of spices, you’ll enjoy this flavorful recipe all season long.
DISCLAIMER: This information is not intended as a substitute for advice provided by a competent health care professional. You should not use this information in diagnosing or treating a health problem. No claim or opinion in this blog is intended to be, nor should be construed to be, medical advice. If you are now taking any drugs, prescribed or not, or have a medical condition, please consult a competent physician who is aware of herb/drug interactions before taking any herbal supplements. The information presented herein has not been evaluated by the FDA or the Department of Health and is not intended to diagnose, prevent, cure, mitigate or treat any disease or illness.