Meatless Monday! Well what about meatless Wednesday or meatless Friday huh?! If you miss the opportunity to make Monday meatless, don't fret! I've rounded up some meatless recipes I shared with my Aunt a few weeks ago and included a little tidbit about the nutrition punch meatless options can bring to the table!
Side note: I wasn't sure if tidbit was one or two words, so of course I googled it. One word for those who didn't know, but the example of tidbit in a sentence I just had to share. I hope you laugh a little, if not I'm just a dork which I gladly expect.
While beans are not the only meatless way to go, here's the "low down" on my favorite meatless option!
U.S. Dietary Guidelines for Americans recommend 3 cups of legumes including beans/week. For reference 1 serving of cooked beans= 1/2 cup.
- Fiber: packed with ~7 grams of fiber per serving. Fiber aids in digestion, keeps you full longer, can help lower cholesterol, and help manage diabetes. Women should aim for 25g fiber/day and men should aim for 35g/day. How are you doing on your fiber intake?! (make sure to drink plenty of water if you decide to up your fiber intake!)
- Protein: ~8 grams of protein per serving. So you are thinking only 8 grams of protein??? The general recommendation is 56 grams/day for men and 46 grams/day for women. You may have a different protein requirement because your form of exercise, a recent surgery, or illness/condition and as with all nutritional requirements-everyone's needs are different! To bump up the protein when eating a bean based meal:
- pair with whole grains like rice, quinoa, whole grain bread/tortillas
- add a handful of nuts to a bean based green salad
- add sliced or mashed avocado
- don't forget veggies have a small amount of protein too- spinach, corn, potatoes are all great additions when cooking with beans!
- Vitamins and Minerals: great source of potassium, magnesium, iron and folic acid (for any pregnant momma's out there eat your beans)
- Reduce your carbon foot print, help the planet, and your wallet (~$1.20 for 1 can beans or ~$2.00 for 1 lb dry beans) Learn more here and take the pledge to include beans in your weekly meals!
Add beans to your next grocery list. Your body and budget will thank you. On to the recipes!
- Honey Mustard Lentil Vegetable Salad- (pictured above) 5 ingredients + plus a simple dressing
- Southwestern Black Bean Burger Salad-5 ingredients!
- White Bean Salad-5 ingredients!
- Lentil Sweet Potato Kale Soup-great for lunches for the week + you can freeze leftovers
- Southwestern Black Bean Couscous Salad-5 ingredients + a simple dressing
- Mushroom Zucchini and Black Bean Vegetarian Enchiladas- sub vegan cheese for regular cheese
- Kale with Mushrooms and White Beans-6 ingredients!
- Salmon Salad with Grilled Cheese Croutons-super simple and so FUN!
- Caprese Frittata with Arugula-a wonderful weekend brunch option or make on Sunday and eat for breakfast during the week
All the recipes can be modified with ingredients you have on hand! Don't have a certain veggie? Sub it for one you do have. Don't have garlic? Leave it out or use garlic powder instead. The flavor may differ a little, but in the end the dish will still be delish!