It’s been about 5 years since I have eaten meat. I am often asked, “What do you eat? How do you get your protein requirements?” It’s a lot easier than most people think and for me, it’s the right choice. I have never been much of a meat eater, always preferring veggies. I don’t miss meat at all and I feel so much healthier!
There are a couple of different variations of non-meat eaters. Vegetarians do not eat meat, fish, or poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk, and leather. Lacto-vegetarianism includes dairy products but excludes eggs. Ovo-vegetarianism includes eggs but not dairy, and lacto-ovo vegetarianism includes both eggs and dairy products (that’s me).
The first concern of being a vegetarian is getting enough protein. There are so many sources of protein other than meat: beans, lentils, tofu, nuts, seeds, chickpeas and peas. Many common foods, such as whole-grain bread, greens, potatoes, and corn, quickly add to protein intake. There are so many non-meat options in the freezer section of your grocery store. Hot dogs, bacon, sausage, steak and chicken strips and burgers, just to name a few.
Excellent sources of calcium include broccoli, collard greens, kale, mustard greens, tofu prepared with calcium, low-fat dairy products, fortified soymilk, and fortified orange juice.
Cutting back on meat is good for the pocketbook as well as the waistline. Try cutting meat out of a couple of meals a week and you’ll benefit with lower fat and calories and less change!
Here are a couple of recipes to try. They are so yummy!
Black Bean Burgers
Ingredients:
1/2 onion, diced
1 can black beans, well drained
1/2 cup flour
2 slices whole wheat bread, toasted and crumbled
1 tsp garlic powder
1 tsp onion powder
1/2 tsp seasoned salt
2 TBSP Ground Flax Seed
salt and pepper to taste
olive oil for frying
Preparation: Sautee the onions till soft, about 3-5 minutes. In a large bowl, drain and mash the beans until almost smooth. Add sauteed onions and the rest of the ingredients, except the oil, adding the wheat flour a few tablespoons at a time to combine well. Mixture will be thick.
Form bean mixture into patties, approximately ½ inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy! Can even be cooked on the grill. You can even make these up ahead of time and put in the freezer for a quick meal later!
Surprise, It’s Pumpkin! Enchiladas
Ingredients:
2 medium-large tortillas (like Mission Super Size)
3/4 cup enchilada sauce, divided
2/3 cup canned pure pumpkin
1/3 cup chopped onion
1/4 cup shredded fat-free cheddar cheese
1 slice fat-free cheddar cheese, halved
1 1/2 tbsp. taco sauce
1 tsp. dry taco seasoning mix
Optional: salt, black pepper, fat-free sour cream, chopped scallions
Preparation:
Preheat oven to 400 degrees.
Bring a pan sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until it begins to brown, about 2 minutes. Transfer to a medium bowl.
Add pumpkin, taco sauce, and taco seasoning to the bowl. Mix well. If you like, season to taste with salt and pepper. Set aside.
Spray a small baking dish with nonstick spray and set aside. Warm tortillas slightly in the microwave.
Lay tortillas flat on a clean, dry surface. Spread 2 tbsp. enchilada sauce onto each one. Place a half-slice of cheese in the center of each tortilla. Evenly distribute the pumpkin mixture between the centers of the tortillas.
Wrap tortillas up tightly and place them in the baking dish with the seam sides down. Cover with remaining 1/2 cup enchilada sauce.
Bake in the oven for about 8 minutes, until enchiladas are hot. Carefully remove dish from the oven, and sprinkle enchiladas with shredded cheese.
Return to the oven and bake for another 5 minutes, or until the cheese has melted. Plate those babies and, if you like, top with sour cream and/or scallions. Enjoy!
MAKES 2 SERVINGS
JANET NEVILLS owns Ladies Fitness Zone in LaPorte, where she teaches Jazzercise, Pilates and Yoga. She is also a Certified Personal Trainer.
