Wednesday- Ham, potatoes, green beans and applesauce at church
Thursday- Broiled salmon, corn pudding and peas
Friday- Leftover honey-sesame chicken with rice, peas and carrots
Weekend- Enchiladas (of some sort. It’s Cinco de Mayo, right?), eating out, and leftover beans and rice.
If anyone has a good enchilada or enchilada casserole recipe, I’m looking for options. I’d like something that I can make with beans and vegetables, possibly no meat. I have a feeling I’m going to be making up a recipe, but that is always so much easier if I have a few good recipes to get ideas from.
Monday: Pizza- so we can earn extra points with Papa John’s and get a free pizza soon!
Tuesday (Sweet Potato’s first birthday!): Broiled salmon with broccoli, carrots and quinoa (left over pasta for Sweet Potato)
Wednesday: Pot roast at church
Thursday: Pasta with zucchini and meat sauce
Friday: Curry chicken with brown rice
Saturday: Birthday Party! Grilled chicken, asparagus, corn (on the cob I think), fruit salad, cupcakes and pots de creme (in case the babies don’t like cupcakes). I plan to make chocolate cupcakes with raspberry cream cheese icing. I think they’ll be pretty!
Last week a friend an I were on a long run, and got to talking about healthy eating. It turns out that there’s a lot of evidence that humans are healthiest when we eat little meat and mostly plants. As Michael Pollan says, “Eat food. Not too much. Mostly plants.” My friend has been thinking more about how to cut meat down in the diet of her family, and this is something that I have been working on for the past year or two, so I thought I’d share some meal ideas.
A recent one for us is fried rice. I know, it sounds unhealthy, but it isn’t too bad. First I scramble two or three omega-3 eggs with a little lite soy sauce. Then I sautee some mushrooms, snow peas or whatever I feel like adding in while also nuking a bag of mixed veggies. I often use the SteamFresh “Asian medly” because it has a little seasoning. I normally don’t like to buy frozen vegetables with a sauce, but I figure this sauce is going to flavor the whole dish, so why not? When the veggies are all cooked, I throw them in the wok with about 2 cups cold left-over brown rice, heat the rice through, then sprinkle a little more soy sauce on top. The whole meal takes less than 10 minutes to fix, it’s tasty, and as my husband says, “this will be good for lunches.” It’s also good with some edamame thrown in to up the protein content.
This was made with a little left-over mixed veggies and quinoa, as well as more frozen mixed veggies and brown rice.
Other meatless meals we like are Crustless quiche (from Simply in Season– a wonderful cookbook), beans and rice burritos (without the tortilla is good too) and chili sans meat. I also like to cut down on the amount of meat I put in some dishes. I find that I can make a big pot of spaghetti with 1/2 pound of ground beef rather than a full pound, and I honestly don’t notice the difference. I like to make chicken curry using 1/2 pound of chicken and about 1 cup of chickpeas for the protein source. When I’m eating out, I really like red curry made with tofu, but I haven’t gotten my husband to be quite that adventurous yet. Most of these meals are pretty heavy on the starches, so adding non-starchy vegetables in the mix, or just having a small serving of the main dish along with a salad would be a good way to increase your vegetable intake as well as decrease your calorie intake. Basically, you want about half of your plate to be vegetables.
This plate could use more vegetables and less quinoa. The meat portion looks right, though.
What are your favorite meatless or low-meat meals?
Monday: Beef pot pie. I plan to make this with a drop-biscuit topping so that I don’t have to bake it. It is the same recipe as from my CLFF book, but my recipe doesn’t have red wine. It is delicious without the wine, and Sweet Potato likes it too.
Tuesday: Broiled Salmon with sweet potatoes and broccoli
Wednesday: Pizza with homemade whole wheat crust. I get to use my bread maker for this one! I haven’t tried making pizza dough yet, though, so if anyone has a good recipe, please share!
Thursday: Scrambled eggs with potatoes, bacon and spinach mixed in.
After I had been feeding Sweet Potato fruits, veggies and some cereal for a couple months, I decided it was time to add meat. The main reason was because I didn’t feed her much cereal, and the only high iron … Continue reading →
When Sweet Potato was about 6 months old I started thinking about what to start feeding her. I knew that the general recommendation was to start with rice cereal. I put on my dietitian hat. Why rice cereal? It’s low … Continue reading →