Short on meat? Could not get your favorite cut?
Good news. You do not feel as though you are cheated. Feel as though you are giving your body a nutrient boost! It can be healthier for you and your family to eat meatless at least one day a week.
To reduce the risk of heart disease, it is important for us to reduce the amount of saturated fats and increase the fiber in our diets. Most saturated fats come from animal products. Hence, health professionals would like us to reduce the amount of meat that we eat. Likewise, USDA recommends that ¾ of our plate be from plant-based foods such as grains, vegetables and fruits. These are great sources of fiber. Only ¼ of our plate should come from meats or protein rich foods.
Non-animal sources of protein like beans and soy are less expensive than animal sources. If you change to a bean-based meal at least once per week, you can potentially reduce your food bill. Everyone wants to save money!
Fiber is another reason to include meatless meals into your meal planning. If those recipes include beans as the protein source, you and your family are boosting your fiber! Many of us do not eat enough fiber. Women over 51 need 22 grams per day and men need 28 grams per day. A half cup of beans can contain up to 9 grams of fiber! Kids need fiber as too.
Habits are hard to break. Especially if we feel a bit powerless. If you are not in the habit of eating a meatless meal, try a meatless meal and give your body a nutrient boost!
Here is a great meatless recipe to get you started.
Chile Mac and Cheese
1 Tbs oil, olive or canola
2 cups frozen peppers and onions, thawed or fresh
½ tsp garlic powder
2 Tbs flour
2 Tbs chili powder
1 can (28 oz) crushed tomatoes, low sodium
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) white beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
2 cups vegetable broth, (or chicken) low sodium
2 cups uncooked whole wheat elbow macaroni (or regular if you do not have)
½ cup low fat shredded cheese, Cheddar or Colby
Heat oil in a large pot over medium heat, then add thawed peppers and onions with garlic powder. Cook, stirring occasionally, for about 2 minutes.
Sprinkle in the flour and chili powder and stir constantly for another 2 minutes.
Add in the rest of the ingredients except pasta and cheese. Stir to combine, scraping up any bits of flour from the bottom of the pot.
Add in the dry pasta and stir. Bring to a boil, then cover and reduce heat to low. Let simmer for about 15 minutes, stirring often, until the pasta is cooked to your liking. Hint, if you partially mash the beans, they will blend in with the macaroni. Serves 8.
Makes 8 servings. 19 grams of protein per serving! Enjoy!
