Judy E. Buss

Any time of the year is ripe for diet improvements, however, the beginning of a new year often inspires people to make a fresh start. Perhaps overindulging on holiday cuisine, or running into Santa and taking one look at his waistline, leads them to resolve to change their eating habits.

“Meatless Mondays,” an international initiative which began in 2003, has taken hold in numerous cities, schools, businesses, and organizations, to encourage folks to improve their health and the health of the planet. A meatless day – primarily Friday – has also been followed for thousands of years by many of the world’s religions.

Incorporating at least one meatless day a week presents multiple benefits and is much easier and more enjoyable than you think. Let’s take a look at the many advantages and food options of a meatless day. Research has shown that reducing the consumption of meat helps lower the risk of cardiovascular disease as well as arthritis, allergies, and cancer. Wholesome meat replacement meals also encourage a commitment to better health and weight control. Such meals contain lean protein, powerful nutrients and fiber, and can be just as delicious and filling. The building blocks of these meals are whole grains, beans, lentils, vegetables, fruit, nuts, and seeds. Additionally, meat and seafood are more expensive than almost any other food; therefore, abstaining from them one or two days per week reduces grocery cost, and offers the opportunity to explore new ingredients and recipes. Consuming less animal flesh is also better for the environment, since water and fuel use is extremely high in the production of this type of food.

When replacing meat and seafood, meals should contain enough protein. This can easily be accomplished by including soy products, such as tofu or soy milk (in soups, stews, and salads), low-fat dairy, (you can add cheese to whole grain pasta), nuts or seeds as toppings on salads and breakfast cereals, and the well known combination of whole grains with beans. Literally thousands of mouth-watering, healthful meatless dishes can be prepared enhanced by herbs, spices and delicious sauces.  You can see that you really don’t have to subsist on lawn clippings on a meatless day…

The following is a scrumptious, easy to make main-dish recipe to get you started. Happy and Healthy New Year!

 RICE AND BEANS WITH EGGPLANT-TOMATO STEW
Serves 2
2-1/4 cups cooked brown rice (from 3/4 cup uncooked)
1 cup cooked beans, drained
1-1/2 cups water
1/2 small eggplant, cubed
1 large tomato, chopped
1 medium yellow onion, chopped
4 cloves garlic, finely chopped
1 tablespoon dried oregano
3 tablespoons olive oil
Salt and pepper to taste
2 – 3 tablespoons lemon juice

Cook the rice as directed on the package. Separately, place the (1-1/2 cups) water in a medium saucepan. Add the eggplant and cook, covered, 12 minutes or until somewhat translucent. Add the onion, garlic, tomato, oregano, salt and pepper. Simmer 10 more minutes, stirring occasionally. Mix in the oil. Simmer 2 more minutes. Remove from the stove and add the lemon juice. Serve over the rice and beans.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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