Small Step:
Meatless Meals

Former president eschews meat

Have you heard that Bill Clinton has gone on a mostly plant-based diet? He suffers with coronary artery disease that has resulted in by-pass surgery and more recently, surgery to put a stent to open up one of his arteries. There is some good research that supports the idea that eating mostly plant foods, and limiting meat, can help alleviate the clogged arteries that have caused serious health problems for Clinton and others.

Hunting for food

I live in one of the hunting and fishing capitals of the Midwest. The beautiful lakes, streams and wooded areas provide an abundance of game for hunters who come from far and wide to take advantage of this resource. For these sportsmen, and even those who do not hunt, meat is considered a necessary component of every meal.

Is there a problem?

The problem is that, at least here in the U.S., most of us eat too much meat, and while meat has good quality protein and other nutrients, it is also a source of saturated fat and, if eaten in excess, will replace other important foods that your body needs to be healthy. In addition, unless you are careful about the meat you buy, it can be a source of hormones, pesticides and even foodborne illnesses.

You may not know that it does not take a lot of meat to provide your protein requirements for a meal. Some experts say a serving the size of a regular deck of cards will do. When you consider how much meat is served in a typical fast-food or restuarant meal, or even in a home-cooked dinner, you can see how we have gotten into the habit of eating too much food in general, and too much meat in particular.

Meat does not have to be the main course.

If you are interested in limiting your consumption of meat, one way to do it is to treat it more as a condiment or side dish. Even if you are a meat lover, it is better to eat smaller portions in favor of items from the other food groups, including whole grains, legumes, vegetables and fruits. In this way, you can reduce the amount of artery-clogging, saturated fat in your diet as well as increase your intake of fiber and other nutrients, and make your meal easier to digest.

Many other foods have protein, too.

You might even try some meatless meals once in a while! After all, even Popeye ate a meal of spinach at least once on every show! In this way, in addition to plant proteins, you can add fiber, vitamins, minerals, phytonutrients, healthy fats and complex carbs to your diet to improve your nutritional status.

Although most of the foods you eat have some protein in them, there are some plant foods that are significant sources of good quality protein. These are the legumes, grains, some vegetables, nuts and seeds.

Lentils;­ Split peas;­ Kidney beans;­ Pinto beans;­ Black beans;­ Soybeans;­ Tofu¡; Tempeh; ­Garbanzo beans;­ Navy beans;­ Peanuts; Peanut Butter;­ Rice;­ Wheat;­ Barley;­ Oats; Peas; Kale;­ Okra; Walnuts;­ Brazil Nuts;­ Almonds;­ Almond butter; Pumpkin Seeds; Sesame Seeds;­ Tahini.

Here are some recipe ideas for meatless meals main courses, including soups, loaves, meatballs and pasta and rice dishes.

Meatless "Meatballs"

Tofu Sloppy Joes

Cottage Cheese Loaf

Nut Loaf

Four-Bean Chili

Lentil soup

Split pea Soup

Navy bean soup

Potato Borscht

French Onion Soup

Minestrone

Baked Vegetables with Rice

Refried beans

Vegetarian calzones

Fruit & Nut Casserole with Rice

Meatless Lasagna

Keep in mind that these are only suggestions. There are thousands of meatless recipes that can be found in cookbooks and on the web.

As with any meal plan, try to make your meatless meals colorful and pleasing to the eye as well as to the palate. By adding a deep green, leafy salad or some deep orange or red vegetables, you will not only increase eye appeal, but you will make the meal a phyto-rich cancer fighter. Click here for more information on phytonutrients.

Broaden your palate to include a wide variety of foods.

Many of us remember that television commercial that was so popular a number of years ago where the punch line was, "Where's the beef?" This sentiment resonates with many who feel that a meal without meat is no meal at all.

By changing your thinking, and including meatless meals in your menu plan at least once a week, you can broaden your nutritional horizons to include a larger variety of delicious vegetables, whole grains, legumes, nuts and seeds, which will help you toward your goal of eating a healthy diet.

Try some meatless meals, you'll like it!

Eat and be healthy with my warmest regards,

If you have a good idea for how to make healthy eating a priority, including tips about meatless meals, send us an e-mail. We'd love to hear from you! Click here to e-mail us.

Missed previous Small Step for a Large Reward?

Click on the links below to catch up.

Replace Soft Drinks with Healthy Beverages

Eat a Healthy Breakfast

Find Out What a Serving Is

Sign up to receive emails of my blog

¡ü Grab this Headline Animator

How to Use This Site

BOOKMARK this site or add it to your Favorites.

Become an informed eater by clicking on the NUTRITION button and reading the general information there.

Check back whenever you have a question about your diet, meal planning, nutrition, specific foods or any healthy eating issues. Use the SITE SEARCH function to track down your particular concern.

Try some of the free recipes available on the site by clicking on the RECIPES button.

E-mail me if you can¡¯t find what you are looking for, if you feel that any of the information on the site is not accurate, or just to say hello!