The Benefits of Meatless Monday
Following a vegetarian or vegan diet? While only about 3.3% of Americans follow these guidelines, according to a 2016 survey, many are looking into making their diet more plant-based. This ideology can be beneficial both for your health and the environment. It is estimated that one pound of protein from kidney beans requires 18 times less land, 10 times less water, nine times less fuel, 12 times less fertilizer, and 10 times less pesticide than producing one pound of beef. Also, there are concerns about manure and water pollution, as well as carbon dioxide, methane, and nitrous oxide production. That isn’t to say that meat and dairy can’t have a place in a healthy diet, and farmers and ranchers work hard to improve sustainable farming practices all the time. However, many erroneously believe that a healthy meal consists of meat and vegetables only.
My favorite thing about Meatless Monday is that it helps people explore other options in the kitchen. One of my coworkers told me she wouldn't even know where to begin when making a meatless dinner, because meat is always at the center of her meals. Now meat certainly has its nutritive qualities, such as protein, iron, B12, and zinc, for example. However, you can get most of these nutrients from plants, and plants provide phytochemicals and beneficial fibers, as well as protein, vitamins, and minerals. Most of us could certainly stand to incorporate more plant foods in our diets, especially fruits, vegetables, and whole grains. Also, with a little planning and adequate calories, we can get enough protein, even for muscle building. While I don’t think everyone needs to follow a strict vegetarian diet, I certainly am a proponent of using Meatless Monday as a way to explore how to incorporate more plants into our diets in a delicious way.
Where to start
There are a few ways to start thinking about incorporating Meatless Monday into your life. First, you could think of some of your favorite foods that contain meat, and replace the meat with something else. For example, bean tacos, veggie burgers, or tofu in curry instead of chicken. Another approach is to make dishes that you don’t normally associate with meat.
This is my husband’s favorite way to do Meatless Mondays, because otherwise he feels like he is missing out. So we often make pizza, pasta dishes, rice or quinoa bowls, and salads without meat, because he doesn’t feel like meat is a “requirement.” I may never get him on board for veggie burgers (although I love them!), but I have been able to find many meatless options that he loves. I incorporate lots of different veggies, legumes, and whole grains to get a good amount of protein and fiber, which keeps us full and satisfied. I also often use dairy when cooking my meatless meals for added protein, calcium, vitamin D, and more, but you don't have to.
Remember that vegetarian and vegan meals can be nutritionally adequate when planned well, and they are a great way to focus on getting enough vegetables into your diet. Need some inspiration? We have over 400 vegetarian recipes on our blog, and 180 of those are vegan. Grab a knife, and let's start transforming mundane Mondays into culinary adventures!
Megan Ostler MS, RDN
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Apple Rose Pie
Ingredients For the pie crust ½ cup all purpose flour ¾ cup whole wheat flour 1 tablespoons sugar ¼ teaspoon salt 2 tablespoons cold unsalted butter, cut into small pieces 2 Tablespoons nonfat Greek yogurt 1 ½ tablespoons vegetable oil 2 tablespoons ice water For the filling 3 Pink lady apples 3 Granny Smith apples 1 tablespoon lemon juice ¼ cup brown sugar ¼ cup granulated sugar 1 teaspoon cinnamon ¼ teaspoon nutmeg Directions Combine flour, sugar, and salt in a medium bowl. Cut in butter with a pastry blender until crumbly. Mix in the Greek yogurt and vegetable oil. Add water, 1 tablespoon at a time, and combine with a fork until the mixture can form a ball. Lightly flour some plastic wrap, then place the dough on top. Flatten out dough. Cover with plastic wrap, then place in the fridge for 20 minutes. While dough is chilling, preheat oven to 425°F. Remove dough from fridge. Roll out on a floured surface to ⅛ thickness. Place dough in a 9-inch pie pan, then trim the edges. While oven is preheating cut the apples into thin semi-circle shapes leaving the skin on. Toss the apples in a large pot with the lemon juice, brown sugar, granulated sugar, cinnamon and nutmeg. Heat on medium high heat just until the apples are soft enough to bend without breaking about ten minutes. And remember to save the juice. Carefully arrange the apple slices around the apple pie crust starting with the outside and making your way to the center of the pie. Once you get to the center of the pie take small pieces and bend them around each other to create the center of the rose. Try to make the apples as compact as possible and go back and fill in any spots as necessary. You should be able to get all six apples in it. Drizzle the leftover juice over the apples and bake for 30-45 minutes. Cut into 8 equal slices and enjoy! NUTRITIONAL INFO PER SERVING Calories 240 (50 from fat) Total fat 6g Saturated fat 2g Cholesterol 10mg Sodium 75mg Carbohydrate 45g (5g dietary fiber, 26g sugar) Protein 3g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
May 13, 2017
How to Make Soup a Nutrition Super Star
There’s something so comforting, warming, and nostalgic about soup. I mean, who doesn’t want chicken noodle soup when they’re sick, or chili after a cold day playing in the snow? Now, you might be thinking, “Yeah, I love soup...as an appetizer!” Soup is often not viewed as satiating enough to be a meal unless it’s full of cream and calories. Lighter soups are often paired with bread, salad, and even large entrées. However, soup done right can be filling, healthy, and all you need for you next meal. There are a few tricks I can teach you to make your next soup a “souper star!” Forgive me...I had to say it!Veggies, veggies, veggiesSoup is the perfect vehicle to pack in an array of vegetables. Aim to include at least 3 vegetables of different colors, preferably. The color of vegetables is important, because it corresponds with various nutrients and phytochemicals your body needs. Each color contains vital nutrients, including vitamins, that play important roles in disease prevention and overall health. Also, veggies provide fiber to fill you up so you’re not as hungry throughout the rest of the day.Pack in proteinIt’s important to get adequate protein at every meal. In soup, it can come in a variety of forms. Meat, legumes, whole grains, Greek yogurt, and tofu can all be great additions to help your soup pack a powerful punch and feel like a real meal. For vegans or vegetarians, if your soup is still lacking, try adding in a vegan protein powder. This works well for strongly-flavored, thick soups like stews, curry, etc. However, make sure you don’t use a sweet protein powder if you want a salty flavor. I made the mistake of mixing vanilla vegan protein powder with lentil soup once. Yuck!Replace the creamCreamy chicken and wild rice, loaded potato, butternut bisque, creamy tomato...no doubt creamy based soups are popular and yummy! However, they’re also loaded with calories and saturated fat. Instead, replace the cream with nonfat Greek yogurt (add at the end to prevent curdling), a basic white roux, milk and cornstarch, silken tofu, or a vegetable puree (such as cauliflower, potato, or butternut squash). The type of sub you choose will depend on your soup, but you can definitely enjoy creamy soup without the heavy cream.Watch the sodiumThe biggest pitfall that keeps soup from entering the nutrition big leagues is the sodium content. Most soups are high in sodium. Even if you don’t add salt to your soup, it still might be super high from canned goods, processed foods, and salty seasoning mixes. The average American diet is super high in salt, and we’ve come to expect all food to be well-salted. To make soup a nutritious super star, aim to have your soup be maximum 700 mg per serving (preferably much lower). Skip canned items and go for fresh or frozen. If you need to get canned foods, buy a low-sodium version and rinse the contents well. Be careful with sodium-packed items like soy sauce, bouillon, spice mixes, etc. Now, once you take out the salt, it might seem like your soup is lacking in flavor. To make up for that, be sure to load up on fresh herbs and spices. For a salty flavor, my favorite substitute is vinegar, which taste salty without the sodium. My favorites are red wine and balsamic. Believe me, you can get big flavor without the salt shaker.Keep it wholeHave fun with your soup and add in any seasonal whole foods you’d like. Soup is a great way to use leftovers or large garden harvests. Just aim to keep the ingredients whole. Whole grains, vegetables, lean meats, legumes, fresh herbs, and spices are all great. Try to avoid lots of processed foods like cream-based soups, mixes, processed cheese, etc. Often, when I have lots of veggies to use such as zucchini, broccoli, onions, green beans, potatoes, carrots, and celery, I’ll chop them all up and put them either in a tomato-based soup with a little balsamic vinegar or with chicken and lots of fresh herbs. Soup is one of those foods that just needs a big pot and fresh ingredients, but for recipe lovers, check out the soup recipes on our blog.By making a few changes, you can have a delicious, comforting soup, healthy enough to make the nutrition big leagues. So grab a spoon and let's get cooking!Megan Ostler MS, RDNiFit DietitianSoup Recipes SamplingsSlow Cooker Beef and Barley Stewhttp://www.ifit.com/blog/slow-cooker-beef-and-barley-stew/Skinny Loaded Baked Potato Souphttp://www.ifit.com/blog/skinny-loaded-baked-potato-soup/Thai Carrot Souphttp://www.ifit.com/blog/thai-carrot-soup/WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
February 20, 2016
Fresh Fall Produce
There’s so much fresh produce during the fall! What I look forward to most every year are honeycrisp apples. I eat almost three a day because I just can’t get enough! They’re so delicious. But there’s much more yummy goodness in the fall than just fresh apples. Look for the following five items at your local farmers’ market or grocery store, then use them in the five delicious recipes linked below!1. CornFrom corn mazes to corn on the cob, nothing sounds more like fall. The time corn is harvested varies from year to year, but it’s most frequently harvested in mid-September or early October. Try our fresh corn salad that’s the perfect side dish for any meal!https://www.ifit.com/blog/fresh-corn-salad2. PumpkinsWhether you want to carve them or eat them, pumpkins are a must in the fall. And forget the cookies! Try our wild rice stuffed mini pumpkins.https://www.ifit.com/blog/wild-rice-stuffed-mini-pumpkins3. BroccoliIt’s not always the kids’ favorite, but give this recipe a try. They won’t even know it’s in there!https://www.ifit.com/blog/warm-broccoli-cheese-dip4. Sweet potatoesThey seem to go right along with Thanksgiving, but why not have them more than once a year? Our mashed orange sweet potatoes are oh so tasty!https://www.ifit.com/blog/orange-mashed-sweet-potatoes5. ApplesI’ve said it before and I’ll say it again. Fall apples are my favorite! They’re so good plain, with peanut butter, or even cooked. You just can’t go wrong. Use your apples in this flavorful apple cider recipe.https://www.ifit.com/blog/gravenstein-apple-cider/These are just a few options. The possibilities are endless when it comes to produce this time of year. We want to hear all about your favorite falltime recipes. Share them with us in the comments!Happy fall eating!Hannah Mackintosh WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
October 26, 2015
