We are inching closer to January 1 and the thought of New Years Resolutions is jangling around in my head. In the past few days, extreme weather events have strangled air travel, closed highways and trees have fallen onto trains. As climate anxiety continues to grow, I wonder what we as indiviuals can do to make a difference.

One of the simplest things we can change is to eat less meat. Making the transition to one meatless day per week can make a huge difference.

Meat Takes a Heavy Toll on the Environment

Meat and dairy production account for 83% of all agricultural land use, take up 30% of the planet’s land surface and are responsible for 18% of greenhouse gases, including methane and nitrous oxide. According to the David Suzuki Foundation, skipping meat for one day a week can reduce your annual carbon footprint as much as not driving a car for a whole month. 

Here are some tips to help you to make the transition to eating less meat:

Get Inspired by Vegetarian Cookbooks

Venturing into vegetarianism is not so scary when you get your inspiration from cookbooks. Most of us could comfortably increase our recipe range by learning a new recipe a week. A study commissioned in Britain showed that the average person knows only 6 recipes. Some suggestions for vegetarian recipe books that are consistently on the Best Lists include: How to Cook Everything Vegetarian, by Mark Bittman, Six Seasons: A New Way with Vegetables by Joshua McFadden, and Moosewood Kitchen, 40th Anniversary Edition by Molly Katzen. Our family’s favourite vegan cookbooks are Minimalist Baker Everyday Cooking by Dana Shultz, and Bad Manners (previously launched as Thug Kitchen).

Don’t Be Afraid of Tofu

I must admit that I’ve been mystified by tofu until I watched our daughter prepare it. There are plenty of ways to make it tasty and flavorful by marinating and crisping it with ingredients like miso, soy sauce, apple cider vinegar. Here’s a Quick and Easy Tofu recipe from Minimalist Baker. It was a hit, and so easy to do!

If you had wondered if eating soy products such as tofu, tempeh and soy beans can increase your risk of breast cancer, the research shows that it does not do so. You can read more about it here.

Eat More Beans

One of the easiest ways to make the swap to less meat is to use more beans. Making meatless chilis with a variety of beans is a simple switch. You can use black beans, kidney beans and chick peas in your chilis without missing a beat. Beans are a good source of protein, fibre and are high on the satiety index. There are plenty of savory recipes that feature beans, including Mexican and Indian foods.

Hummus is an easy and flavorful dip to make in minutes with a can of chick peas (or cook your own), garlic, and lemons. Check out The Hummus that Changed Everything recipe from Oh She Glows. If you don’t have a pressure cooker, it’s worth the investment to reduce your cooking time. (Little aside, back in the 50’s our mom blew the pressure cooker lid through the ceiling on her stovetop pressure cooker when she forgot about it.) Fortunately today’s models have a timer that will prevent this, but I am still wary when I use my Instant Pot. Beans are budget friendly too! You can make the Hummus that Changed Everything above for about $1.50 by cooking your own chick peas and adding garlic and lemon. Compare this with buying hummus at the grocery store for $5.00 that doesn’t taste as delicious.

Choose Higher Protein Grains

While you’re increasing your recipe range, expand your palate to include some powerhouse grains beyond quinoa. Try your hand at kamut, teff, millet, wild rice, buckwheat, cornmeal and even pasta. There is a decent amount of protein in these grains, combined with rich sources of other essential nutrients. A grain bowl is a satisfying meal: simply combine a grain with leftovers such as roasted vegetables, some nuts, and a variety of greens. Try these bowl recipes from Minimalist Baker for some inspiration. My next project is to experiment with teff, which sits patiently waiting for me from a trip to the bulk food store a while ago.

Eat Nuts and Seeds

Nuts and seeds are a tasty way to boost healthy fats, protein, and add fibre to your diet. They make a salad more delicious and satisfying, and can be added to cereals, casseroles and eaten as a snack.

If you follow some of the recommendations from this article, you’ll have grown your recipe range, reduced greenhouse gas emissions, and sampled some delicious and nutritious new eats.

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