Making Over Your Monday Meals

Mondays often receive a bad reputation because of their all too quick arrival after a relaxing weekend.  However despite the dissatisfaction with Mondays we typically feel, studies suggest on Mondays we are most likely to sit down, make a plan for the week, and be ready to take action.  It is similar to the feeling people have when a New Year starts and they are freshly armed with new goals to make it the best year ever.  So embrace that feeling of renewal and use Mondays to make the week a healthy one!  A great way to do this, while simultaneously helping the environment, is to go meatless, one day a week.

Meatless Monday is a campaign dedicated to taking meat off the menu one day a week to improve your health, as well as the health of the planet.  Health benefits associated with going meatless include a decreased risk of cancer, heart disease, diabetes, and obesity.   Meatless Mondays also suggests that meat intake is linked to increases in total mortality, cancer mortality and cardiovascular disease mortality.

As noted in my blog on Earth day, meat production uses heaps of water and fossil fuels.   According to Meatless Mondays’ website, “an estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.” It’s a high price to pay for such a little reward.  A plant-based meal is a great way to reduce your impact on the environment.

Meatless Motivation Tip #1: Quinoa! Pronounced keen-wah, this mildly, nutty grain can be mixed with just about anything to provide a great source of protein as well as fiber and whole grain.  Toss with a salad, stir into sautéed vegetables, or add tofu and spices for an all-in-one skillet supper.

Meatless Motivation Tip #2:  Black beans, kidney beans, fava beans, lima beans, there are so many to choose from!  Did you know beans are one of the highest dietary sources of fiber?  Pair black beans with brown rice to serve with whole wheat tortillas, fresh salsa and avocado for a Mexican-inspired meal.

Meatless Motivation Tip #3: Don’t forget to eat your veggies.  Vegetables help you stay healthy and strong.  They have the largest assortment of vitamins, minerals, and antioxidants.  Use Meatless Monday as a day to express your creative uses of vegetables.  Whether you slice them to dip into greek yogurt or hummus, use them as a base for a veggie burger, or load them up in a soup or stew, the possibilities are endless!

Most people are surprised to find how easy it is to eliminate meat from their eating once a week, and they are overjoyed to discover the flavors of vegetables and legumes that get more attention in a meat-free meal.  Give your taste-buds and the beginning of your week something to be happy about and go meatless this Monday!

Need some help figuring out what’s on the menu this Meatless Monday?  Try my recipe for Dilled Mushroom and Asparagus Quinoa Salad!

Your turn to take action: How will you incorporate Meatless Mondays into your menus?

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