Winter is upon us and sometimes we all just need a hearty, comforting (yet nutritious) dish. Plant-based recipes are all the trend right now—and even if you don’t identify as a vegetarian or vegan, going meatless for a meal once or twice a week can still be a delicious option while reducing your overall meat intake and upping that vegetable quota. Dig into these five hearty, flavorful plant-based recipes; they’ll be in rotation all year long.
1 chipotle pepper in adobo sauce (or omit for less spice)
3-4 cups chopped greens (kale, romaine, red cabbage) per bowl
Toppings (suggested):
Hummus
Tahini sauce
Cherry tomatoes
Red onion
Fresh parsley
Kalamata olive
How to make it:
Prepare quinoa by following directions on the package to yield 1 cup cooked, and allow to cool. To cool quickly, pour and spread cooked quinoa onto a baking sheet and refrigerate.
Preheat the oven to 350°F. Add rinsed, drained, dried black beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry to the touch. Remove beans from the oven and increase oven temperature to 375°F.
While beans are baking and quinoa is cooling, prepare desired toppings. Slice cherry tomatoes in half, dice red onion, chop parsley, slice Kalamata olives and set aside.
Add beans, pumpkin seeds, and garlic to a food processor and pulse into a loose meal. Then add cooked/cooled quinoa, salt, cumin, coriander, tomato paste, chipotle pepper. Blend until a textured dough forms.
Taste and adjust flavor as needed
Scoop out 1 ½ Tbsp and gently form into a small sphere using your hands. Add formed falafel to a parchment-lined baking sheet.
Bake for 15 minutes. Then flip to ensure even baking and bake for 10-15 minutes more or until golden brown and crispy.
To serve, fill the bottom of a bowl with chopped greens, add baked falafels, and finish by adding all desired toppings.
VICUSCHKA / Shutterstock
2. Hearty Plant-Based Chili
Servings: 3-5 Prep time: 15 minutes Total time: 45 minutes
Ingredients:
1 tablespoon olive oil
3 teaspoons minced garlic
1 large red onion, chopped
1 large carrot, diced
1 large red bell pepper, diced
1 4oz can mild green chiles
1 large sweet potato cut into ½ inch cubes
2 ½ tablespoons chili powder
1 tablespoon cumin
¼ teaspoon paprika
1 teaspoon dried oregano
Salt and black pepper to taste
1 28oz can crushed tomatoes
¾ cups water | 3/4 cups
1 15oz can black beans, drained
1 15oz can chickpeas, drained
2 cups squash and zucchini, diced
1 ½ cups sweet corn, frozen
For the garnish (optional):
Lime wedges
Cheese
Avocado
Cilantro
Sour cream or Greek yogurt
How to make it:
Place oil in a large pot and place over medium high heat. Add in garlic, onion, diced carrot, red bell pepper, cubed sweet potatoes and green chiles. Sauté for 5-7 minutes, stirring frequently. (You can also put ingredients into a crockpot in the morning, cooking at low/medium heat, and having it ready in the afternoon or evening.)
Next add chili powder, cumin, paprika, oregano, salt and black pepper. Stir for about 30 seconds.
Add crushed tomatoes, water, black beans, chickpeas, beans and corn. Bring to a boil, then reduce heat and simmer for 30 minutes or until chili thickens
Taste and adjust seasonings and salt as necessary.
Add garnish as desired.
Cauliflower CurryNina Firsova / Shutterstock
3. Cauliflower Curry
Servings: 6 Prep time: 10 minutes Total time: 35 minutes
Ingredients:
1 medium yellow onion
4 cups chopped sweet potato (1 pound)
5 cups chopped cauliflower (1 medium head)
2 tablespoons olive oil
I teaspoon kosher salt, divided
2 tablespoons curry paste
1 tablespoon garam masala
1 teaspoon cumin, ground
2 teaspoons turmeric, ground
1 ½ teaspoons coriander
1 28oz can diced San Marzano tomatoes
1 15oz can coconut milk, full fat
1 15oz can chickpeas
4 cups raw spinach
Cilantro to garnish
Brown rice to serve
How to make it:
Cook the rice as per directions on the package.
Dice the onion. Chop the sweet potato into bite-sized chunks (do not peel). Chop the cauliflower into florets.
Heat olive oil in a large non-stick skillet over medium-high heat. Add onion and sauté for 2 minutes. Add the sweet potato and sauté for an additional 3 minutes. Add cauliflower and ½ teaspoon kosher salt and sauté for another 5 minutes. Stir in curry paste, garam masala, cumin, turmeric, coriander. Add tomatoes and coconut milk. Bring to a boil, then cover, reduce heat to low and simmer for about 10 minutes until the cauliflower and sweet potato are tender.
Drain and rinse chickpeas. When the vegetables are tender, add the chickpeas and spinach. Stir for 2 minutes until the spinach becomes wilted. Add another ½ tsp of kosher salt to taste. Add more salt if desired.
Serve with brown rice and garnish with chopped cilantro.
Servings: 6 Prep time: 10 minutes Total time: 40 minutes
Ingredients:
1 cup quinoa
1 10oz can mild enchilada sauce
1 4.5oz can chopped green chiles, drained
½ cup frozen corn kernels, canned or roasted
½ cup black beans, canned, drained and rinsed
2 tablespoons fresh cilantro
1 minced jalapeno pepper
2 cloves garlic, minced
½ teaspoon cumin
½ teaspoon chili powder
Kosher salt and ground black pepper to taste
¾ shredded cheddar cheese
¾ cup shredded mozzarella cheese
1 avocado, halved, seeded, peeled and diced
1 Roma tomato, diced
How to make it:
In a large saucepan with 2 cups of water, cook quinoa according to package instructions, and set aside.
Preheat the oven to 375°F. Lightly oil (or coat with nonstick spray) an 8×8 or 2 quart baking dish.
In a large bowl, combine quinoa, enchilada sauce, green chiles, corn, black beans, cilantro, jalapeno, garlic, cumin and chili powder. Season with salt and pepper to taste. Stir in 1/2 cup cheddar cheese and 1/2 cup mozzarella cheese.
Spread quinoa mixture into the prepared baking dish. Top with remaining cheeses. Place into the oven and bake until bubbly and cheeses have melted (about 15 minutes).
Serve immediately and garnish with avocado and tomato, if desired.
1 bunch green onion or cilantro (garnish and topping)
Salt to taste
How to make it:
Dice the onion and mince the garlic. Remove the stem and seeds from the jalapeño. Then dice the remaining jalapeño flesh. (For a milder dish, skip the jalapeño and use smoked paprika. For a spicier soup, include the jalapeño seeds.) Thinly slice the green onion, separating the white and green parts. Set the green parts aside for garnish. (You can also use fresh cilantro.)
Add the onion, jalapeño, white parts of the green onion and olive oil to a large soup pot and sauté over medium heat for about 5 minutes, or until the onions are soft and translucent. Add the garlic and stir until fragrant (about 30 seconds).
While the onion, garlic, and jalapeño are sautéing, use a blender to purée 3 of the 4 cans of black beans, including liquid from the can. If the beans are too thick to purée, add just enough water to make them blend. If you don’t have a blender, you can mash by hand.
Add all 4 cans of black beans to the soup pot—one can of whole beans with liquid, 3 puréed—along with the can of fire roasted diced tomatoes (with juices), tomato paste, the cumin, chili powder, oregano, paprika, and salt. Stir to combine.
Place a lid on the pot and allow the soup to come up to a simmer, stirring often, for about 15 minutes. Add salt to taste. Serve hot with your choice of toppings or over rice (see instructions below)
Preparing the rice:
Servings: 3 cups cooked rice
Ingredients:
1 cup rice
2 cups water
1/2 teaspoon kosher salt
1 tablespoon unsalted butter or oil (optional)
How to make it:
Place the rice in a fine-mesh strainer and rinse under cool, running water until the water runs clear. This removes dusty starch that can lead to gummy rice.
Bring 2 cups water, salt and butter or oil to a boil in a covered small saucepan over high heat. Add the rice and stir.
Cover, reduce the heat to low, and cook until the water is absorbed (18 to 20 minutes).
Rest the rice off the heat for 10 minutes covered. Fluff with a fork, and serve.
Jordan Mazur, M.S., R.D., is the Director of Nutrition for the San Francisco 49ers
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
Courtesy image
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
Marius Bugge
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
Marius Bugge
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
Marius Bugge
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
Marius Bugge
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
Marius Bugge
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
Marius Bugge
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
Marius Bugge
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
Marius Bugge
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top. Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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