Make Meatless Monday Memorable

meatless monday 2 meatless monday 3  meatless monday

No, Sarasota Orthopedic Associates is not trying to turn you into a Vegetarian or Vegan. We ARE suggesting that cutting back on some of your meat intake could prove beneficial. Dani, in our call center, has some great suggestions here to help you keep Meatless Monday interesting and yummy:

Think about it … babies aren’t programmed to eat meat until we as a society program them to do so. Fatty red meat and processed meat with high saturated fat content may contribute to heart disease. Meat does provide protein, however protein can be obtained in plant based foods like these:

  • Lentils
  • Hemp seeds
  • Chia seeds
  • Quinoa
  • Nutritional yeast (go ahead and sprinkle some on your food)
  • Peanut butter
  • Steel cut oatmeal
  • Spinach
  • Avocado
  • Broccoli
  • Brussel sprouts

Once you realize how easy it is to substitute for meat it’s amazing what you can accomplish. Don’t be afraid to broaden your horizons and experiment with recipes. Here are a couple flavor packed ideas to get you started.

RED LENTIL CURRY

  • 3 TBSPS Canola Oil
  • 2 TBSPS Chopped fresh Ginger
  • 2 Cloves of garlic (chopped)
  • 8 Scallions, sliced, white and green separated
  • 1 TBSP of curry powder
  • 4 Medium carrots (close to 8 oz) , chopped
  • 1 Large Russet potato, peeled and cut into 1 inch pieces
  • 4 Cups low sodium vegetable broth
  • Salt and black pepper
  • Naan bread and lime wedges for serving

Directions:

  1. Heat oil in a large saucepan over medium-high heat. Add ginger, garlic, and scallion whites and cook, stirring frequently, until softened, 2 to 3 minutes.
  2. Stir in the curry powder.
  3. Add the carrots, potato, lentils, broth, ¾ teaspoon salt, and ¼ teaspoon pepper.
  4. Bring to a boil, reduce heat, and simmer, stirring occasionally, until the lentils and vegetables are tender, 15 to 20 minutes.
  5. Sprinkle the curry with the scallion greens and serve with the naan and lime wedges.

 SPINACH ENCHILADAS

  • 1 TBSP butter
  • ½ Cup sliced green onions
  • 2 cloves garlic, chopped
  • 1 package frozen spinach thawed and drained
  • 1 Cup ricotta cheese
  • ½ Cup sour cream
  • 2 Cups shredded cheese of your choice
  • 1 Can (19 oz) of enchilada sauce
  • 10 corn tortillas

Directions:

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Melt butter in a saucepan over medium heat. Add garlic and onion; cook for a few minutes until fragrant, but not brown. Stir in spinach, and cook for about 5 more minutes. Remove from the heat, and mix in ricotta cheese, sour cream, and 1 cup of Monterey Jack cheese.
  3. In a skillet over medium heat, warm tortillas one at a time for about 15 seconds. Spoon about 1/4 cup of the spinach mixture onto the center of each tortilla. Roll up, and place seam side down in a 9×13 inch baking dish. Pour enchilada sauce over the top, and add the remaining cup of Monterey Jack.
  4. Bake for 15 to 20 minutes in the preheated oven.

See more recipes at: http://www.meatlessmonday.com/favorite-recipes/

A balanced diet and regular exercise will help contribute to achieving your healthy lifestyle goals.  Our staff at Sarasota Orthopedic Associates is on a mission as a team to rethink how we eat. The SOA Biggest Loser Challenge began two months ago and we feel better already! For more about SOA, visit us at www.SOA.md.

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