Meatless Meals. Rebecca Da Silva, RD

Transcription

1 Meatless Meals Rebecca Da Silva, RD

2 There s More to Vegetarian Meals than just Salad

3 What Does Vegetarian Mean? Vegetarian: Blanket term; term used to describe a person who does not eat meat, poultry, fish, or seafood. Semi-Vegetarian: Generally used to describe someone who consumes dairy products, eggs, chicken and fish, but no other animal flesh. Ovo-Lacto-Vegetarian: Vegetarians who consume eggs and milk, but no meat, poultry, fish or seafood. Ovo-Vegetarian: Vegetarians who eat eggs. Lacto-Vegetarian: Vegetarians that consume milk. Vegan: Do not consume any animal products or by products; some do not even consume honey or yeast, or wear clothing made from animal products.

4 Important Components of a Meatless Meal Protein Fiber Carbohydrates Fats At least 3: Fruits Vegetables Grains Dairy Protein

5 Non-Meat Sources of Protein Whole grains Beans, lentils, legumes Tofu and other soy products Nuts, seeds, and nut butters Dairy Eggs

6 Eggs Very inexpensive! Equivalent of 1 egg/day- loose guidelines Lecithin saves the day! Good nutrition within the yolk Hardboiled Quick, easy breakfast protein Make in advance

7 Dairy Milk, cheese, yogurt Skim, low fat Do NOT count butter, sour cream, ice cream 3-a-day! Good source of: Calcium Vitamin D Vitamin B12 Thiamine Riboflavin Vitamin A Phosphorus Potassium

8 Legumes Comparable to meat in terms of calories More fiber, water Recommend 1-3 C/week 1 C= 12 g of fiber Low in sugar, no saturated fat High in antioxidants: 3 types of beans made the top 4 out of 100 common foods: small red, red kidney, and pinto Top 40- black, navy, and black eyed peas

9 Soy Plant based Powerful antioxidants Lower in fat Caution with overdoing soy: isoflavones mimic estrogen Stick to 1 serving/day Soymilk Tempeh Tofu Edamame TVP

10 So What Exactly is Tofu? Tempeh? Seitan? Tofu: curd made from soy milk; similar process to making cheese out of milk. Tofu has a range of densities; silken (cream-like), to extra firm (great for grilling or stir-frying) Tempeh: Also a soy product, is a whole-bean cake that is fermented; very dense and is very high in fiber. Seitan: wheat protein that is separated out from the rest of the grain; it has a flesh-like texture, and is fat free. *Tip: When preparing any soy or seitan product, try not to think of them as meat substitutes, as they are so often marketed as. This may lead to feeling dissatisfied with the product. Instead, appreciate them as their own entity, with their own flavors, textures, and other properties.

11 Complete Proteins Amino Acids Essential Non-essential Incomplete: missing one or more essential amino acids Grains, legumes, nuts, seeds, vegetables Complete: contain all essential amino acids Meat, fish, poultry, milk, eggs Food for thought *Gelatin, though an animal product, is the only animal product not considered a complete protein *Quinoa, though a grain, is considered a complete protein

12 Creating Complete Proteins Corn and beans Brown rice and beans Oat bran and soy milk Buckwheat and millet Brown rice and green peas Hummus on pita Yogurt with walnuts Brown rice with almonds, cashews, or pecans Tofu on whole wheat bread

13 Finding Fiber Fiber prevents constipation and hemorrhoids by moving food efficiently through the body; prevents heart disease by lowering cholesterol, control blood sugar levels, and prevents weight gain because high fiber foods are usually lower in calories and make you feel fuller for longer Fiber is found in whole grains, fruits, vegetables, and beans Recommendation: <50 years old: Men 38g, Women 25g >50 years old: Men 30g, Women 21g

14 Keep your Grains Whole! Products made with white flour have been stripped of the bran and germ The bran is an excellent source of fiber. The germ provides many vitamins, minerals, and antioxidants. Many health benefits in choosing whole grains!

15 Whole Grains Bread Cereal Granola Bagels Quinoa Brown rice Wild rice Oatmeal Popcorn

16 Fruits and Vegetables ADA recommends 4-5 servings per day Provide antioxidants, vitamins, minerals ½ cup = one serving One cupped handful Smoothies Real fruit and vegetable juices Serve raw or cooked Salads Salsas Sauces Purees

17 Fiber Content of Common Foods Food Portion size Fiber (g) Raspberries 1 cup 8 Pear, with skin Strawberries 1 ¼ cup 3.8 Apple, with skin Spaghetti, ww 1 cup 6.2 Bran flakes ¾ c 5.3 Brown rice 1 cup 3.5 Bread, ww 1 slice 1.9 Split peas 1 cup 16.3 Lentils 1 cup 15.6 Black beans 1 cup 15 Baked beans 1 cup 10.4 Almonds 1 oz 3.5 Artichoke 1 medium 10.3 Broccoli 1 cup 5.1 Turnip greens 1 cup 5 Sweet corn 1 cup 4.2

18 Healthy Fats to Incorporate Monounsaturated fats Excellent Source of antioxidant vitamin E Found in olive, canola, and sesame oils, as well as avocado, nuts, and seeds. Omega 6 Improve insulin resistance, lower BP, reduce risk of DM Found in soy, safflower, sunflower, and corn oils, nuts, seeds, and soy products Omega 3 Protect against heart disease, lower triglyceride levels Flaxseed (ground), canola and soybean oil, walnuts, salmon, mackerel, sardines, tuna, herring, trout

19 SeeWhat is Growing in your Community! Support your local economy by picking fruits and vegetables at family owned shops and farmers markets Farmer s market produce tends to be fresher, and the farmers can give you tips on cooking and preparing their produce Remember, when selecting fruits and vegetables, eat the rainbow for the highest nutritional benefit!

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21 It s All about Balance Just like any other meal, vegetarian meals are all about balance! So make sure you have fruits, vegetables, whole grains, and protein sources at every meal, whether vegetarian or not!

22 RECIPES

23 Ingredients 1 (16 ounce) package whole wheat lasagna noodles 1 pound fresh mushrooms, sliced 3/4 cup chopped green bell pepper 3/4 cup chopped onion 3 cloves garlic, minced 2 tablespoons vegetable oil 2 (26 ounce) jars pasta sauce 1 teaspoon dried basil 1 (15 ounce) container part-skim ricotta cheese 4 cups shredded mozzarella cheese 2 eggs 1/2 cup grated Parmesan cheese Directions Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water, and drain. In a large saucepan, cook and stir mushrooms, green peppers, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes. Mix together ricotta, 2 cups mozzarella cheese, and eggs. Preheat oven to 350 degrees F (175 degrees C). Spread 1 cup tomato sauce into the bottom of a greased 9x13 inch baking dish. Layer 1/2 each, lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving. Vegetable Lasagna

24 Ingredients QUINOA: 1 tablespoon extra virgin olive oil 1 shallot, finely chopped 1 garlic clove, finely chopped 2 cups uncooked quinoa 2 cups chicken stock or vegetable stock VINAIGRETTE: 1 tablespoon finely diced shallot 1 tablespoon red wine vinegar 2 tablespoons extra virgin olive oil 2 tablespoons chopped fresh flat leaf parsley salt and freshly ground black pepper SALAD: 1/2 cup cherry tomatoes, halved 1/2 cup English cucumber, peeled, seeded, finely diced1/4 cup diced red bell pepper 1 cup baby arugula Quinoa Salad Directions To cook the quinoa: Heat a medium sauce pan over medium-high heat. Add the olive oil and shallot and sauté for 2 minutes. Add the garlic and cook for 2 minutes. Add the quinoa and stir to coat with the shallot and garlic, then add in the stock and bring to a simmer. Reduce the heat to simmer gently for about 15 minutes or until the quinoa is tender but not mushy. Transfer the quinoa to a baking sheet to cool. Once cool, fluff the quinoa with a fork and reserve. To make the vinaigrette: Place the shallots and vinegar in a medium bowl. While whisking, slowly drizzle in the olive oil. Add the parsley and season the vinaigrette with salt and pepper to taste. To make the salad: Toss the cooled quinoa, tomatoes, cucumbers, bell peppers, and arugula in a large bowl with enough of the vinaigrette to lightly coat. Season the salad to taste with salt and pepper. Spoon the salad onto 4 plates and serve immediately.

25 Ingredients Directions 1 cup finely chopped onion 1 garlic clove (minced) 1 tsp canola oil 1 cup lentils (dried, rinsed) 1 tbsp chili powder 2 tsps ground cumin 1 tsp dried oregano 2 12 cups chicken broth 1 cup salsa 12 taco shells 1 12 cups shredded lettuce 1 cup fresh tomato (chopped) 1 12 cups reduced fat cheddar cheese (shredded) 6 tbsps fat free sour cream In a large nonstick skillet, saute the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for minutes or until the lentils are tender. Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly. Stir in salsa. Spoon about 1/4 cup lentil mixture into each taco shell. Top with lettuce, tomato, cheese and sour cream. Lentil Tacos

26 Ingredients Directions 3/4 cup soy sauce 1/2 cup lemon juice 1 tbsp fresh ginger, grated or minced 1 block firm or extra-firm tofu, well pressed and cut into 1 inch cubes 2 tbsp vegetable or olive oil 1/2 cauliflower, chopped 1 bunch broccoli, chopped 2 carrots, sliced 1 onion, chopped 1 bell pepper, any color, sliced 1 cup snow peas 1 cup mushrooms, sliced (any kind) 3 green onions (scallions), sliced rice, pre-cooked In a large shallow bowl, whisk together the soy sauce, lemon juice and ginger. Marinade the tofu in this sauce for at least one hour.in a wok or a large skillet, cook the cauliflower, broccoli, carrots, onion, bell pepper and tofu over high heat, stirring frequently. Add the snow peas, mushrooms, green onions and marinade from the tofu. Allow to cook for just a few more minutes. Vegetables should be tender but not soft. Add the rice and cook just until heated through and well mixed. Tofu and Vegetable Stir Fry

27 Ingredients 18 eggs Splash of skim milk Salt and pepper to taste Italian seasoning Olive oil 1/2 red pepper, diced 1/2 yellow pepper, diced 1/2 red onion, diced 1 cup of fresh spinach, chopped 3 Roma tomatoes, diced 1 cup mozzarella cheese, shredded Parmesan cheese, shredded Directions 1. In a large bowl, whisk together the 18 eggs. Add a splash of milk. Add salt and pepper, and Italian seasoning to taste. 2. In a large skillet, saute the peppers and onion in a little bit of olive oil. 3. Add in the spinach for a minute or two. 4. Pour the eggs in a greased 9 by 13 Pyrex dish. Add in the sauteed veggies and tomatoes. Stir everything in the pan. 5. Stir in mozzarella cheese. Make sure everything is distributed evenly. 6. Bake in a 350 degree oven for about minutes or until the eggs are set and golden. 7. Sprinkle the casserole with Parmesan cheese if you wish. Egg and Veggie Casserole

28 Rebecca Da Silva, RD Registered Dietitian Graduated in 2010 from Ball State University s Dietetic Internship Graduated 2009 from Central Michigan University, BS in Dietetics. Currently working on MS in Dietetics Experience: Clinical Dietitian at St. John s Providence Hospitals Meat the Wellness Warrior Dietitian!

29 Set up your consultation! Rebecca DaSilva, RD du Availability: W/TH 7a-3p Dietitian Office phone: (313)

30 Resources American Dietetic Association, Cooking Light, The Mayo Clinic,

31 Eat Right Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics Color Your Plate with Salad Pack more nutrition into your day with a colorful main dish or side salad. Keep basic ingredients on hand for a quick addition to any meal. Encourage kids to eat more vegetables by setting out ingredients to make their own salad creations. Or, let them choose individual items with salad dressing as a dip. Mix and match ingredients by choosing one or more foods from each column below. Consider flavor, texture and color. Add a light salad dressing and enjoy! Start with Leafy Greens Arugula Boston or Bibb lettuce Escarole Green or Red leaf lettuce Iceberg lettuce Mixed greens Napa Cabbage Radicchio Romaine Spinach Select from Vegetables, Fruits and Beans (Chopped, diced, shredded, sliced or whole) Vegetables Artichoke hearts Bean sprouts Beets Bell pepper Bok choy Broccoli or cauliflower Carrots Celery Corn Cucumbers Onion (red or sweet) Peas Radishes Sugar Snap Peas Tomatoes Water chestnuts Zucchini

32 Fruits Dried cranberries or cherries Apple Blueberries Grapes Mandarin oranges Melon Pear Raisins Strawberries Beans Black beans Chickpeas Edamame (soybeans) Kidney or red beans Navy or white beans Sprinkle on Extras Cheese Blue cheese Cheddar Feta Mozzarella Parmesan Nuts Almonds Cashews Peanuts Pecans Walnuts Other Avocado Bacon bits Chow mein noodles Croutons Olives Sunflower seeds For a Main Dish Salad Beef Chicken Ham Hard-cooked egg Salmon Shrimp Tofu Tuna Turkey Suggested combinations: Romaine, grape tomatoes, cucumber, carrots, avocado and shrimp Mixed greens, chicken strips, melon, walnuts and feta cheese Spinach, red onion, mandarin oranges and sliced almonds Find more healthy eating tips at: For a referral to a registered dietitian and for additional food and nutrition information visit This tip sheet is provided by: Authored by Academy of Nutrition and Dietetics staff registered dietitians Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

33 Eat Right Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics 20 Ways to Enjoy More Fruits and Vegetables Building a healthy plate is easy when you make half your plate fruits and vegetables. It s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Try the following tips to enjoy more fruits and vegetables every day. 1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. 2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana. 3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla. 4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping. 5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions. 6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.* 7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

34 8. Place colorful fruit where everyone can easily grab something for a snack-on-therun. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table. 9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles. 10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese. 11. Sandwich in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings. 12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle. 13. Top a baked potato with beans and salsa or broccoli and low-fat cheese. 17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish. 18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.* 19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden. 20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce. *See Color Your Plate with Salad at for more tips on creating healthy salads For a referral to a registered dietitian and for additional food and nutrition information visit Microwave a cup of vegetable soup as a snack or with a sandwich for lunch. 15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes. This tip sheet is provided by: 16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts. Authored by Academy of Nutrition and Dietetics staff registered dietitians Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.