February 16, 2009

Trying for Meatless Meals

          As the price of groceries continues to be a concern for Americans we are again hearing of “meatless meals”, “meatless Monday” or “meat only 3X a week”.  Many Americans have never purposefully planned a meal or meals to be meatless unless they are vegetarians – so where to start?

          Defining vegetarian vs. meatless is a good starting point. There are many variations of vegetarian diets. The vegan or total vegetarian diet includes only foods from plants: fruits, vegetables, legumes (dried beans and peas), grains, seeds and nuts. The lactovegetarian diet includes plant foods plus cheese and other dairy products. The ovo-lactovegetarian (or lacto-ovovegetarian) diet also includes eggs. Semi-vegetarians don't eat red meat but include chicken and fish with plant foods, dairy products and eggs.

          According to the American Dietetic Association, approximately 2.5% of the U.S. adult population eats a diet free of meat, poultry, and fish. And a growing number of people are embracing the meatless meals as both a healthy alternative and a way to save grocery dollars. By serving a meatless dinner once or twice a week you will save money and it is also a way to decrease your cholesterol and saturated fat intake for heart health.

         An easy first step for meatless meals is to focus on classic meatless entrees such as macaroni and cheese, pasta with marinara sauce, omelets with veggies and cheese, or pancakes.  Every family already has a favorite meatless dish; instead of serving it as a side dish move it to being the main meal item.

          Meatless meals don’t’ need to be elaborate or require learning a new style of cooking. Grilled cheese sandwiches, vegetable soup and a side salad is an easy, meatless meal for busy families that can still save dollars.

          Another method for transitioning to meatless meals is to use familiar recipes but substitute other protein sources for the meat/poultry ingredients.  Beans, cheese, eggs, tofu and even soy burgers can be an economical and still flavorful substitute for meat.

          Keep the flavor and protein in your meatless meals by topping salads, soups, stews, and omelets with beans, nuts, or seeds.

          If you do decide to be an adventuresome meatless meal cook, try ethnic dishes which often emphasis flavor above the meat/poultry ingredients. Chinese vegetable stir-fry, Mexican black bean burritos, Italian/American cheese pizza and Mid-Eastern eggplant or spinach lasagna are such a few of the many flavorful and meatless ethnic foods.

          The following veggie version of spaghetti sauce is both quick and meatless.

 Veggie Spaghetti Sauce
1 C. broccoli florets
1 (15 ounce) can whole kernel corn, drained
1 cup fresh sliced mushrooms
1 C. sliced carrots
2 (8 ounce) cans tomato sauce

          Combine all in a large kettle. Cook on medium heat for 15 to 20 minutes until vegetables are tender.  If using frozen veggies, cook until heated through. Serve sauce over spaghetti.