Lasagna is an Italian classic that makes for a delicious family dinner or vegetarian option.
Eggs are often used to bind the filling of lasagna and give it a more textured appearance. But there are plenty of healthy and delicious alternatives. Keep reading to discover how easy it is to make a meatless lasagna that’s still creamy and satisfying without the meat.
Bechamel sauce
Bechamel sauce is a classic French white sauce that’s easy to make and can be used in numerous recipes. It’s one of the five “mother sauces” in French cuisine, serving as the basis for various cheese sauces, gravies, and other variations.
It makes an excellent base for casseroles, pie fillings and pasta dishes alike. You can use it to thicken any sauce that requires a creamy consistency.
Making a delicious bechamel requires the correct combination of ingredients. For optimal results, use butter, flour, milk and salt in equal amounts for an even consistency.
First, make a roux by cooking butter and flour together. As this bubbles up and begins to thicken, slowly add milk in small amounts while whisking constantly to prevent lumps from forming.
Traditional methods call for hot milk, but I prefer cold milk because it helps prevent the roux from browning. Furthermore, this method saves time since you don’t need to heat the milk in a pot for several minutes before adding it to the roux.
Reheating leftover bechamel sauce is easy! Simply heat it up in a medium saucepan over low heat or microwave safe container on high for about 10 seconds. If the sauce seems too stringy, add some milk to thin out before re-heating. Additionally, you can store this condiment in the fridge for up to three days.
Plain yogurt
Plain yogurt is an excellent source of protein and beneficial probiotics. It also contains calcium, phosphorus, and potassium. Yogurt has many uses in cooking; you can incorporate it into many recipes for added flavor!
Fruit and other natural ingredients can be added to plain yogurt to give it flavour and added nutrition. Eating this way, you don’t need to worry about adding added sugars that many store-bought varieties often have.
Beyond its obvious health advantages, plain yogurt is also a good source of fats and calories. One cup of yogurt contains around 8 grams of fats and 8.5 grams of protein.
If you’re on the hunt for a lower-fat option, skim milk-based yogurts are an excellent option. This type of yogurt may be ideal for those attempting to shed pounds.
Making yogurt at home requires a half gallon of milk (skim, 2% or whole), some yogurt and an appropriate container to hold it all. Heat the milk until it begins to bubble (110 degrees Fahrenheit or 43 degrees Celsius), then whisk in your prepared yogurt with live cultures.
Once the yogurt is set, transfer it to a warm water bath and incubate for several hours. When cool, you can serve immediately or refrigerate for up to one week.
Silken tofu
Silken tofu is an irresistible protein substitute for meat that’s incredibly versatile. It’s often featured in Asian cuisines and easily found at most major supermarkets.
It comes in various textures, such as soft, medium or firm. Vegans and vegetarians love it for its creamy goodness – an ideal choice!
Silken tofu is unlike firm block tofu in that it doesn’t need to be pressed or “juiced out.” This makes it a great option for blending, baking or braising; plus it makes delicious additions to stir-fry dishes and curries!
When purchasing silken tofu, be sure to select a high-quality brand. The quality of your tofu will have an immense impact on the flavor and texture of your dish.
To make silken tofu, heat a pot of soy milk over low heat until almost boiling and then add a small amount of lemon juice or vinegar. The acid in the juice or vinegar causes the soy milk to clump together after ten minutes. Strain once ready.
This recipe calls for cold silken tofu, but you can also serve it warm if desired. Simply steam the tofu for around 5 minutes and then pour on top of the sauce.
Silken tofu recipes are one of the simplest to prepare, and they make for a great way to get kids involved in the kitchen. This dish is nutritious and delicious – sure to become a family favorite!
Chia seeds
Chia seeds are an excellent way to add protein and fiber to any meal. Plus, they’re packed with essential vitamins and minerals like calcium, magnesium, and manganese for a nutritional boost.
The great thing about them is how simple it is to incorporate them into your diet – simply sprinkle them on top of cereal, yogurt, vegetables or rice dishes. Furthermore, they make excellent additions to smoothies, oatmeal or puddings!
Chia seeds can also be mixed into chia gel and used as a spread or jam. Chrissy Carroll MPH, RD created this stunning Strawberry Chia Seed Jam recipe which is so deceptively simple yet so delicious that you’ll want to make it often.
Chia seeds provide plenty of nutrition, but it’s essential to consume them in moderation. Consuming too much fiber at once may lead to digestive issues like gas, bloating, or cramping.
Chia seeds are packed with both soluble and insoluble fiber. Soluble fiber acts as a prebiotic, feeding the beneficial bacteria in your gut that promotes regularity.
This helps you feel full and contented, as well as helping prevent constipation.
However, if you have gastrointestinal issues such as IBS or slow stomach emptying, it is wise to consult your doctor before adding chia seeds to your diet.
Chia seeds are harvested from Salvia hispanica and Salvia columbariae, two flowering mint species. When soaked, these hygroscopic seeds absorb up to 12 times their weight in water which produces a sticky coating that gives the seeds their gel-like consistency.
Arrowroot
Arrowroot is a starchy vegetable with an impressive protein content. It also supplies essential vitamins and minerals like iron, potassium, phosphorus. Furthermore, it’s packed full of folate (vitamin B9) which plays an integral role in pregnancy development as well as DNA formation.
It can be used to prepare a variety of dishes, such as soups, stews, gravies, sauces and pancakes. Furthermore, it makes an excellent substitute for cornstarch or wheat flour when gluten-free cooking.
This lasagna recipe utilizes arrowroot flour to thicken the meat sauce without using eggs and replaces pasta noodles for a more nutrient-dense option. It’s made with cauliflower florets, egg, arrowroot flour and salt before baking in the oven to form a lasagna.
A slurry of arrowroot powder and water can be used to thicken sauces. Be mindful that it may thin out if the liquid is heated too quickly, so add small amounts at a time until your desired texture is achieved.
This versatile ingredient can also be used to make deodorant, talcum or baby powder, and homemade makeup. It absorbs moisture from the skin for a smoother and lighter finish than cornstarch alone.
Arrowroot powder is a popular alternative to cornstarch, though it lacks the same thickening power and can be difficult to work with in recipes. When combined with non-frozen dairy products, arrowroot may create an oily slurry. To prevent this issue, mix 2 parts arrowroot powder to 1 part room temperature water at a 2:1 ratio for creating a slurry.
Mashed potatoes
Mashed potatoes are a classic side dish that can be enjoyed with many dishes. Whether they’re fluffy and light or dense and buttery, mashed potatoes play an integral role in many meals – especially British and Irish fare.
Making the ideal mashed potatoes begins with selecting the correct potato type and cooking it properly. Before mashing it up, be sure that your potato has cooked through completely; otherwise you’ll end up with gluey, clumpy potatoes that lack flavor.
Once the potato has cooked, be sure to drain it thoroughly in a colander or strainer and allow any excess water to evaporate before mashing them. Additionally, leaving them stand for some time can help absorb extra steam that may have caused them to be watery.
For a delicious twist on traditional mashed potatoes, add some sour cream. This will provide some creaminess without the extra fat and is an ideal option if you’re trying to avoid dairy products.
Mash potatoes to a smooth and creamy consistency using a mixer. The amount of milk and butter you use is up to you; however, the higher the fat content of your dairy product, the creamier and luxurious your mash will be.