Pescatarian tips
Two years ago, my husband and I went pescatarian. It was easier than we thought, and we love it!
What do we mean by pescatarian? To us, it means that we do not eat meat (i.e. chicken, pork, beef, venison) for animal welfare, environmental, and health reasons. We eat seafood once or twice a week. Our faves are shrimp and salmon. We also eat eggs and dairy, organic when possible. We love cheese and it is a staple for us, so one little compromise we make is that we drink soy milk to cut down on our otherwise substantial dairy consumption!I respect people’s foodways and am not here to judge others’ choices. Whether you are considering reducing your meat intake, going flexitarian, pescatarian, vegetarian, or are just curious about experimenting with different foods and techniques, I'm here to help!
Indian food is your friend
Coconut dal |
Mexican food is also your friend
Burrito bowl with soy chorizo |
Cajun food takes creativity
Shrimp and vegan sausage gumbo |
Favorite "fake meat" products
Andouille/sausage for Cajun recipes. Tofurkey makes a really really good vegan andouille. Try it in my brown rice jambalaya or shrimp gumbo. I’ve also used Field Roast chipotle sausage. It’s ok but not great. If this is all I have, I only put a little so as to get a hint of meat but not enough to notice that it’s fake. A gluten-free friend of mine uses Trader Joe's soy chorizo in my Cajun recipes.
Italian sausage. Field Roast vegan Italian sausage is so, so good! It comes in link form, but I usually tear it up with my hands to resemble ground Italian sausage. Try it in my Instant Pot minestrone or Instant Pot pasta toscana.
Soy chorizo. Trader Joe's soy chorizo is a staple for making burrito bowls or chorizo scrambled eggs for breakfast tacos or burritos.
Lightlife Gimme Lean sausage. This is the only fake sausage I eat by itself. A yummy breakfast sausage, it comes in a roll and you just slice off a few rounds and saute.
Better than Bouillon. This is a kitchen staple whether you eat meat or not. It's broth concentrated until it is a paste, and a little jar will last in your fridge for a year or two. It offers so much more control and much less waste than its equivalent in cartons or cans. It comes in more than 10 varieties, some of which are vegan. Their vegetable broth can be found at most grocery stores, and it is versatile enough for all your recipes. If you want to level up, order my other faves, “no chicken,” “no beef.” These make excellent soups, chilies, and gravies.
Vegan gravy with not-so-vegan cheese fries |
Goya ham flavor concentrate. This isn’t billed as vegetarian, but it happens to be. This powdered bouillon is a staple for replacing that hammy, pork fatty flavor that Cajun bean dishes demand, and it is cheap on Amazon.
Craving a "meaty" sandwich? Sometimes you just want to sink your teeth into a burger or "chicken" sandy. Beyond burgers are our favorite. They're so forgiving. They are quite rich and fatty, like a good burger. Because of hteir fat content, they are really juicy and hard to overcook. I put smoked paprika or liquid smoke on them and get a nice sear in a cast iron skillet. Morning Star Buffalo Chik patties make a tasty spicy "chicken" sandwich. I add Frank's hot sauce and spread ranch or blue cheese dressing on a homemade bun.
#Whatpescatarianseat
Social media is full of #whatveganseat and “what I ate in a day” posts. Here's what I typically eat. You’ll see a weird mix of high/low, and homemade vs. prepared food because I need that kind of flexibility in my life!Breakfast
- Smoothies
- Orange Julius smoothies
- Fruit and nut butter breakfast cookies
- One-bowl banana muffins or pumpkin pepita muffins
- Veggie-packed crustless quiche
- Dutch apple upside down pancake
- Pancakes and Lightlife Gimme Lean sausage
- Cheesy hashbrowns with mushrooms and tomatoes topped with a fried egg
- Scrambled eggs with smoked salmon, cream cheese, and capers
- Breakfast tacos (eggs scrambled with soy chorizo and cheese, served in a corn tortilla spread with refried beans, topped with salsa)
- Yogurt
- Oatmeal
Lunch
- Quesadillas filled with refried beans, cheese, and mushrooms, dipped in salsa
- Smoked salmon and avocado sandwich
- Halloumi sauteed with olive oil and garlic until browned, splash of lemon, served with tomatoes, mixed greens, kalamata olives, and balsamic dressing as a salad or in a pita spread with hummus
- Grilled cheese on homemade bread with Trader Joe's tomato and roasted red pepper soup
- Instant ramen with an egg and frozen veggies poached in the broth, doused in sriracha
- Leftovers from dinner :)
Snacks
- White bean hummus and pita chips/triscuits/veggies
- No-knead foccacia
- Triscuits and cheese (my fave is smoked gouda)
- Popcorn
Dinner
- Brown rice jambalaya
- Red beans and rice
- Cajun shrimp pasta
- Shrimp gumbo
- Cajun black eyed peas and greens stew
- Tortilla soup and Mexican brown rice
- Chipotle chili
- Chipotle shrimp fajitas
- Creamy "chicken" enchilada soup
- Instant Pot pasta toscana
- No-knead focaccia pizza
- Instant Pot harvest squash risotto
- Instant Pot mushroom and greens risotto
- Instant Pot minestrone
- Mushroom alfredo pasta
- Low-carb fake baked ziti
- Roasted cauliflower and kale soup
- Pizza pasta
- Healthier baked ziti
- Eggplant Parmesan
- Instant Pot coconut dal
- Chana masala
- Vegetarian tikka masala
- Cauliflower cheese
- Buffalo cauliflower casserole
- Jalapeno popper cauliflower casserole
- Instant Pot mushroom brown rice
- Herb-crusted salmon
- Simple broccoli and cheese soup
- Oven fried rice
- Trader Joe's Thai shrimp gyoza. For a side, I toss broccoli florets with soy sauce or teriyaki sauce, oil, and sriracha and roast at 475 for 20 minutes.
- Nachos!
- Cheese fries with vegetarian gravy
- Beyond burgers or Morningstar buffalo chik with homemade buns and oven fries seasoned with Tony Chachere’s
Dessert
- Berries and yogurt
- Watermelon with feta or chili-lime seasoning
- Pomegranate seeds
- Trader Joe's dark chocolate almond bars (half a bar is only 125 calories and 10 carbs)
- let's be honest, sometimes we binge treats, especially Trader Joe's mini peanut butter cups, chocolate-covered pretzels, and Tilamook marionberry pie ice cream
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