Make today a Meatless Monday

Nicole Schaldone, MS, RD, Registered Dietitian – Advanced Gastroenterology and Nutrition

Published October 26, 2009

Meatless Mondays is a health movement to cut meat out of your diet, one day a week.  We were able to sit down today with Nicole Schaldone, MS, RD, Registered Dietitian – Advanced Gastroenterology and Nutrition, for an interview on what this is and the health benefits attached. Enjoy!

Q: What are the health benefits of going meatless at least one day a week?

A: Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.  Meals predominantly focused on meat tend to be higher in saturated fats and calories. Eating a plant-based diet, with an emphasis on fruits and vegetables, grains, beans, legumes, and nuts is rich in fiber, vitamins and other nutrients. In addition, skipping meat for at least one day per week can help with maintaining a healthy body weight and lowering cholesterol.

Q: What is a Flexitarian diet?
A: A flexitarian is a "flexible vegetarian," described as someone who eats mostly plant-based foods, but occasionally eats meat, poultry and fish.

Q: What are some suggestions for snacks or meals for meatless days?
A: Be creative, think about foods that you normally eat and try substituting some extra beans, nuts or tofu.
 
Some snacks...
Veggies dipped in hummus make a great high protein snack
A handful of nuts and a piece of fruit make a great snack
Yogurt with granola
Make your own trail mix with nut, raisins, cereal, and some dark chocolate chips
 
For meals try…
Eggplant Parmesan
Minestrone soup
Try adding some beans to a pasta salad
Vegetable stir-fry with tofu

Try making a vegetarian chili.  Have fun with trying some new ideas, you may find that your family won't even notice the meat is missing.

 
 The Best Vegetarian Chili in the World

INGREDIENTS
• 1 tablespoon olive oil
• 1/2 medium onion, chopped
• 2 bay leaves
• 1 teaspoon ground cumin
• 2 tablespoons dried oregano
• 2 stalks celery, chopped
• 2 green bell peppers, chopped
• 2 jalapeno peppers, chopped
• 3 cloves garlic, chopped
• 2 (4 ounce) cans chopped green chile peppers, drained
• 2 (12 ounce) packages vegetarian burger crumbles
• 3 (28 ounce) cans whole peeled tomatoes, crushed
• 1/4 cup chili powder
• 1 tablespoon ground black pepper
• 1 (15 ounce) can kidney beans, drained and rinsed
• 1 (15 ounce) can garbanzo beans, drained and rinsed
• 1 (15 ounce) can black beans, drained and rinsed
• 1 (15 ounce) can whole kernel corn
DIRECTIONS
1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Nutritional Information
ervings Per Recipe: 8
Amount Per Serving
Calories: 390
• Total Fat: 7.9g
• Cholesterol: 0mg
• Sodium: 850 mg
• Total Carbs: 58.6g
• Dietary Fiber: 18.1g
• Protein: 28.1g