Transcript Meatless Monday Entrees - Minnesota State University, Mankato

Meatless Monday Entrees
Presented by Jody Bertness
Benefits of Meatless Mondays
 When you cut out meat and other animal products you tend to replace it
with more heart healthy ingredients:
 Vegetables
 Whole grains
 Legumes, nuts and seeds
 In other words FIBER
Why should I eat more Fiber???
 Fiber helps with constipation, hemorrhoids, diverticulitis and irritable bowel
syndrome. It helps lower your cholesterol and reduces your risk of coronary
heart disease, Type II diabetes and certain types of cancer.
 How much should I have??
 Men 50 and younger should consume at least 38 grams a day, 51 and older
should consume 30 grams a day.
 Women 50 and younger should consume at least 25 grams a day, 51 and older
21 grams a day.
Health Benefits of Nuts
 Rich in Omega-3’s
 They help lower bad cholesterol
 Protein rich
 Contains fiber
 Vitamin E helps prevent plaque in the arteries
 Contains plant sterols which help lower cholesterol
 Contains L-Arginine which helps improve health of artery walls.
 Increases metabolism
Health Benefits of Legumes
 Legumes are beans, peas, and lentils
 Excellent source of complex carbs, protein and fiber
 They keep you full longer
 Keep you regular
 Help keep your blood sugar level
 Inexpensive substitute for meat
 Very low in fat
 Helps lower cholesterol
 Protective against heart disease
 Mixed with a whole grain such as rice makes a complete protein.
Healthy Fats verses Bad Fats
Mono and Poly Unsaturated
fat (Healthy Fats)
Saturated Fat (Unhealthy
Fats)
Is eating out more expensive?
 Restaurants: vegetarian options are typically cheaper
 Subway
 Foot long Veggie Delite – $6.11
 Turkey breast, Tuna, Oven Roasted Chicken breast sub – $7.49
 Panera
 Tomato Mozzarella Panini - $7.76
 Smoke House Turkey or Chipotle Chicken Panini - $8.31
 Chipotle
 Steak, Carnitas, Barbacoa burritos - $7.38
 Veggie burrito - $6.94 ( the guacamole is free on veggie burritos)
Benefits the Environment
 The USGS states that from start to finish it takes approximately:
 50 gallons of water to make one egg.
 500 gallons of water to make a 1lb of chicken meat.
 4,000-18,000 gallons of water for a 1/3 lb. hamburger.
 13 gallons for an orange.
 100 gallons for a lb. of potatoes.
 110 gallons for a lb. of corn.
 110-250 gallons for a lb. of wheat.
Benefits the Environment
 If you eat one less burger a week, it’s like taking your car off the road for
320 miles or line-drying your clothes half the time. 10
 If your four-person family skips meat and cheese one day a week, it’s like
taking your car off the road for five weeks – or reducing everyone’s daily
showers by 3 minutes.11
 If your four-person family skips steak once a week, it’s like taking your car off
the road for nearly three months. 12
 If everyone in the U.S. ate no meat or cheese just one day a week, it would
be like not driving 91 billion miles – or taking 7.6 million cars off the road. 13

See more at: http://www.ewg.org/meateatersguide/a-meat-eaters-guide-to-climate-changehealth-what-you-eat-matters/reducing-your-footprint/#sthash.EwMCHsJj.dpuf
What about meals at home?
 The Staples
 Rice, beans, potatoes, and grains are some of the cheapest
foods on the planet.
 Other ingredients
 1 package tofu = $2.50 verses 1lb hamburger = $4.00-$5.00
 Homemade veggie burgers range from .50 to $2.50 for a batch
of 6 to 8 burgers
Regular Cheesy Potatoes Verses NoCheese Cheesy Potatoes
 Range from 553 – 1072 calories a
serving
 Low-fat version 198 calories and
1.7 grams of fat.
 Range from 24-79 grams of fat
 Regular version 230 calories and
5.6 grams of fat
No-Cheese, Cheesy Potatoes
 1(30 oz.) package shredded hashbrown potatoes
 1 Cup red or yellow potatoes, peeled and chopped
 ¼ Cup carrots, peeled and chopped
 1/3 Cup onion, peeled and chopped
 1 Cup water
 ¼ Cup raw cashews
 ¼ cup non-hydrogenated margarine (Smart Balance)
 1 tsp. salt
 ¼ tsp. garlic, minced
 ¼ tsp. Dijon mustard
 1 Tbsp. lemon juice, freshly squeezed (or bottled)
 ¼ tsp. black pepper
 1/8 tsp. cayenne pepper
 ¼ tsp. paprika
No-Cheese Cheesy Potatoes Continued…
 Preheat oven to 350°.
 In a saucepan add potatoes, carrots, onion, garlic and 1 Cup water, and
bring to a boil. Cover the pan and simmer for 15 minutes, or until
vegetables are very soft.
 In a blender, process the cashews, margarine, salt, mustard, lemon juice,
black pepper, and cayenne. Add softened vegetables and cooking water
to the blender and process until perfectly smooth.
 Place approximately 1 (30 ounce) packages of frozen shredded potatoes in
9x13 baking pan. Pour cheese sauce over shredded potatoes, and mix
well. Sprinkle with paprika and bake for about 30 minutes. (Could top with
bread crumbs as well.)
 Optional: Leave out margarine for low-fat version.
Macaroni and Cheese
 4 quarts water
 ¼ Cup raw cashews
 1 Tbsp. sea salt
 1-2 tsp. (to taste)
 8 ounces macaroni
 ¼ tsp. garlic, minced
 4 slices of bread, torn into large
pieces
 ¼ tsp. Dijon mustard
 2 Tbsp. + 1/4 Cup nonhydrogenated margarine (Smart
Balance)
 2 Tbsp. shallots, peeled and
chopped (couldn’t find—used
extra onion)
 1 Cup red or yellow potatoes,
peeled and chopped
 ¼ Cup carrots, peeled and
chopped
 1 Tbsp. lemon juice, freshly
squeezed (or bottled)
 ¼ tsp. black pepper
 1/8 tsp. cayenne pepper
 ¼ tsp. paprika
Macaroni and Cheese Continued…
 In a large pot, bring the water and salt to a boil. Add macaroni and cook
until al dente. In a colander, drain pasta and rinse with cold water. Set
aside.
 In a food processor, make bread crumbs by pulverizing the bread and 2
Tbsp. margarine to a medium-fine texture. Set aside.
 Preheat oven to 350°. In a saucepan, add shallots, potatoes, carrots, onion,
and 1 Cup water, and bring to a boil. Cover the pan and simmer for 15
minutes, or until vegetables are very soft.
 In a blender, process the cashews, salt, garlic, 1/4 Cup margarine, mustard,
lemon juice, black pepper, and cayenne. Add softened vegetables and
cooking water to the blender and process until perfectly smooth.
 In a large bowl, toss the cooked pasta and blended cheese sauce until
completely coated. Spread mixture into a 9x12 casserole dish, sprinkle with
prepared breadcrumbs, and dust with paprika. Bake for 30 minutes or until
the cheese sauce is bubbling and the top has turned golden brown.
Stuffed Shells
 20-25 jumbo stuffing shells ( Boil
shells as directed on box, drain)
 1 box water pack firm tofu (mash
with fork or pastry blender)
 1 TBS onion powder
 1box firm or extra firm Mori Nu
silken tofu
 ½ cup raw cashews
 2 TBS water
 2 TBS lemon juice
 Blend together until smooth.
Empty into a mixing bowl and
add:
 1 TBS dried parsley
 2 tsp salt
 2 tsp basil
 1 tsp garlic powder
 1 TBS honey or sugar
 1 10oz box frozen spinach,
thawed and drained (optional)
Stuffed Shells Continued…
 Fill shells with tofu mixture and place in 9x13 baking dish.
 Pour 1 jar of spaghetti sauce over shells.
 Cover with foil and bake at 350 degrees for 45 minutes.
 Garnish with fresh parsley if desired.
Creamy Curried Veggies “How it all Vegan” Cookbook
 1 large onion
 1 TBS curry powder
 2-6 cloves garlic
 ½ tsp cumin
 1-3 large carrots diced
 ½ tsp turmeric
 2 TBS olive oil
 Pinch of cayenne
 1 medium potato, cubed
 1 cup coconut milk
 1 ½ cups cauliflower florets,
sliced
 1 cup frozen peas
 6-8 mushrooms, sliced
 3 TBS Braggs liquid aminos or soy
sauce
Creamy Curried Veggies Continued…
 In a large saucepan, saute the onions, garlic, and carrots in oil on mediumhigh heat until the onions become translucent.
 Add the veggies, curry, cumin, turmeric, and cayenne, stirring often so they
don’t stick to the pan, cooking for 2-4 minutes. Add the milk, cover, and
reduce the heat to medium-low.
 Simmer for 10-15 minutest, stirring occasionally, until potatoes can be
pierced easily with a fork.
 Stir in the peas and Braggs or soy sauce and cook uncovered on mediumhigh heat stirring constantly until the liquid has thickened.
 Serve over rice or noodles. Makes 2-4 servings
White Beans and Cabbage from Super Natural
Everyday Cookbook
 2 TBS extra virgin olive oil
 1 tsp salt
 Pepper to taste
 2 to 3 medium potatoes cut into tiny cubes
 1 large shallot or small onion
 1 15 oz. can navy or cannellini beans (rinsed and drained)
 3 cups finely shredded cabbage
White Beans and Cabbage
Continued…
 Pour olive oil into large skillet over medium-high heat. Add the potatoes
and a large pinch of salt. Toss, cover and cook until the potatoes are
cooked through, 5-8 minutes.
 Be sure to scrape the pan and toss the potatoes once or twice along the
way so all the sides get color.
 Stir in the shallot and beans. Let the beans cook in a single layer for a few
minutes, until they brown a bit, then scrape and toss again. Cook until the
beans are nicely browned and a bit crispy on all sides.
 Stir in the cabbage and cook for another minute, or until the cabbage
loses some of its structure.
 Serves 4.
Spinach Lasagna
 INGREDIENTS
 1/2 to 1 pound lasagna noodles
 2 packages (10 ounces each) frozen, chopped spinach, thawed and
drained
 1 package firm tofu (not silken)
 1 tablespoon granulated sugar (optional)
 1/4 cup nondairy milk (such as rice, soy, or almond), or as needed
 1/2 teaspoon garlic powder or 2 peeled garlic cloves
 Juice from 1/2 lemon (about 2 tablespoons)
 2 tablespoons minced fresh basil (about 20 leaves)
 1 teaspoon salt (or to taste)
 4 to 6 cups (980 to 1470 g) tomato or pasta sauce of your choice
Spinach Lasagna Continued…
 DIRECTIONS
Preheat oven to 350 degrees.
 Cook lasagna noodles according to package directions or use "no-boil"
lasagna noodles. Drain and set aside.
 Squeeze as much water from spinach as possible and set aside. (If using fresh
spinach, blanch first.)
 Place tofu, sugar (if using), milk, garlic powder, lemon juice, basil and salt in a
blender or food processor and blend until smooth. The tofu "ricotta" should be
creamy but still have body.
 Transfer to large-size bowl, and stir in spinach. Continue tasting until you get
amount of salt just right.
 Cover bottom of 9 x 13-inch baking dish with a thin layer of tomato sauce, then
a layer of noodles (use about one-third of noodles). Follow with half the tofu
filling. Continue in the same order, using half the remaining tomato sauce and
noodles, and all remaining tofu filling. End with remaining noodles, covered by
remaining tomato sauce. Bake for 40 to 45 minutes, until hot and bubbling.
Mexican Salad
 1 cup brown or white rice (cook according to package)
 1 can black beans (rinsed and drained)
 1 small red onion diced
 1 medium red, yellow or orange sweet pepper diced
 1 large tomato diced
 1 jalapeño diced (optional)
 ¼ cup lime juice
 1 TBS dijon mustard
 1 TBS honey
 1 clove garlic minced
 1 tsp chili powder
 ½ tsp cumin
 Salt and pepper to taste
Mexican Salad Continued…
 Cook rice according to directions and let cool.
 In a large mixing bowl add cooled rice and chopped veggies.
 In a small bowl mix together lime juice, dijon mustard, honey and spices.
 Pour dressing over rice mixture and mix well.
 Add salt and pepper to taste.
 Refrigerate for a couple of hours and serve.
Tortilla Pie
 1 package 8 inch flour tortillas
 Preheat oven to 350 degrees.
 1 can fat-free refried beans
 Spray bottom of 8 x 8 glass baking
dish with non-stick spray.
 1 can tomatoes with green chilies
 1 can black beans rinsed and
drained
 1 cup frozen corn
 1 can red enchilada sauce
 1 cup cheddar cheese
 Garnish: chopped cilantro, fat free
sour cream or fat free Greek yogurt.
 Spread about ¼ of the can of
refried beans on tortilla and lay in
dish. Sprinkle with black beans,
corn, and tomatoes.
 Spread a few spoonfuls of
enchilada sauce over the top and
sprinkle with a light layer of cheese.
Repeat layers. You should end up
with 3 to four layers.
 Lay your final tortilla on top and
spread with remaining enchilada
sauce and cheese.
 Bake for 35 to 40 minutes. Garnish
Chunky Vegetable Spaghetti Sauce
 1-2 TBS oil
 1 large onion chopped
 1green pepper chopped
 1 package white mushrooms sliced
 1 small zucchini chopped
 1-2 medium carrots chopped into small pieces
 1 jar favorite spaghetti sauce
 Sauté chopped vegetables until softened. Add to your favorite sauce and
heat thoroughly. Pour over noodles and enjoy! If you don’t like chunks,
puree veggies before adding to your sauce.
Recommended Cookbooks
 “How it all Vegan” by Tanya Barnard and Sarah Kramer
 “ The Everyday Happy Herbivore” by Lindsay S. Nixon
 “ Super Natural Every Day” by Heidi Swanson
Resources
 http://www.mayoclinic.org/diseases-conditions/heart-disease/indepth/nuts/art-20046635?pg=2
 http://www.ewg.org/meateatersguide/a-meat-eaters-guide-to-climatechange-health-what-you-eat-matters/footnotes-references/
 http://healthyeating.sfgate.com/health-benefits-legumes-7677.html
 http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/indepth/fiber/art-20043983