FOOD FOR THOUGHT BY TERRY JORDAN
Challenge yourself to go meatless one night a week. Have fun experimenting with different proteins; you may be surprised to find a few new family favourites.
Legumes include dried peas, beans and lentils. They can be used to add protein to a dish or to replace some or all of the meat. Legumes have protein and fibre, which helps to keep you satisfied. They are also low in saturated fat. Be sure to increase the amount of legumes you eat slowly, and drink plenty of water. Easy ways to include legumes in your meal plan:
– Purée beans as a base for dips or spreads such as hummus.
– Thicken sauces or soup with puréed beans.
– Add canned legumes to pasta sauces, soups, stews or rice dishes.
– Have baked beans for a quick lunch.
– Make a bean salad for lunch or add rinsed canned beans to your tossed salad.
– Add black beans on your pizza.
– Make a bean burger or a burrito.
– Add cooked or canned lentils to burgers or meat loaves.
– Replace half of the fat in cookie, muffin and brownie recipes with puréed beans or lentils.
Tofu and texturized vegetable protein (TVP) are soy products that have a very mild taste and but will take on the flavour of whatever they are cooked in. Easy ways to include tofu and TVP:
– Chop firm tofu and add to stir-fries, soups, spaghetti sauces or lasagna.
– Purée soft tofu into dips, puddings, smoothies or shake recipes.
– Rehydrate TVP in a low sodium broth. Use in spaghetti sauce, lasagna, chili, shepherd’s pie, tacos and burgers to replace all or some of the ground meat.
After learning about all of the wonderful benefits of eating more meat alternatives and easy ways to include them, how can they be added into your weekly routine?
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Terry Jordan, P.Dt., Sobeys Professional Dietitian
Terry’s Recipe Corner
Quick Vegetarian Chili
1 2/3 cups 400 ml Vegetable broth
1 1/4 cups 325 ml Textured vegetable protein (TVP)
1 tbsp 15 ml Canola oil
3 cups 750 ml Omelet mix (mushrooms, peppers, onion)
2 cloves Garlic
3 tbsp 45 ml Chili powder
1½ tsp 7 ml Cumin
3 cups 750 ml Diced tomatoes, canned, no salt added
1½ cups 375 ml Tomato sauce, no salt added
2 cups 500 ml Kidney beans, drained and rinsed
2 tsp 10 ml Lemon juice
1. Put vegetable broth in a saucepan and bring to a boil. Add TVP, stir, cover
and let stand for 5 to 10 minutes.
2. Heat oil in a large pot on medium-high and sauté vegetables until tender.
Add garlic, chili powder and cumin and cook for 1 minute more.
3. Add tomatoes, tomato sauce, kidney beans and lemon juice. Turn heat to
medium low and simmer for 10-15 minutes.
4. Add soaked TVP to pot. Stir and simmer for 5 minutes or until hot.
Nutrition Information per Serving:
Fat 4 grams
Carbohydrate 38 grams
Fibre 13 grams
Protein 19 grams
Sodium 388 milligrams
Tip: Serve this chili with a slice of whole grain bread or a whole wheat roll.
Source: Sobeys Dietitians