Red and processed meats have not only been shown to increase our risk of cancer and heart disease, they are also suspects in the causes of Alzheimer’s and stomach ulcers. Reducing our consumption of meat by going meatless just one day a week can go a long way in improving our overall health and fitness. At the same time it will help to build healthier eating habits all week long. Here are three quick and easy meatless recipes that will ensure your first meatless day commitment is a delicious success.
Breakfast – Mushroom and Cheese Frittata
Ingredients:
2 eggs, slightly beaten
1/4 cup fresh mushrooms, sliced
1/4 cup cheddar cheese, shredded
Directions:
1. Stir the mushrooms into the eggs and pour into a small non-stick, oven-proof skillet. Cook over medium low heat until 3/4 set.
2. Place on center rack in oven and turn broiler on low.
3. When almost set, remove and sprinkle cheese on top. Return to oven just until cheese begins to melt. Frittata will continue to cook for a couple of minutes after it is removed from the oven. Serve while hot.
Lunch – Quinoa and Citrus Salad
Ingredients:
1 cup quinoa
5 tbsp extra virgin olive oil
1/2 cup fresh citrus juice (lemon, lime, orange or grapefruit)
2 tbsp seeded and finely chopped fresh hot peppers
1/2 cup cucumber, chopped
2 Roma tomatoes, seeded and chopped
1 small can Mandarin orange slices, drained
4 scallions, thinly sliced
2 tbsp fresh mint, chopped
2 tbsp fresh basil, chopped
Salt & pepper to taste
Directions:
1. Cook quinoa according to package directions. Cool.
2. Whisk the oil and citrus juice together. Stir in the peppers and season with salt and pepper to taste for dressing. Set aside.
3. Add remaining ingredients to cooled quinoa and stir. Toss together with dressing, adjust seasoning and serve.
Dinner – Pasta Primavera
Ingredients:
8 ounces uncooked pasta
1 cup each carrots, broccoli florets, fresh mushrooms and asparagus, diced
1/2 cup each onions and red bell pepper, diced
1/2 cup pine nuts
1- 24 ounce jar low-sodium Alfredo pasta sauce
1/4 cup chopped fresh basil
1/2 cup grated Parmesan cheese
Directions:
1. Cook pasta according to package directions.
2. Meanwhile, sauté carrots, broccoli, onions and pepper for 10 minutes. Add mushrooms and asparagus and cook for five minutes longer.
3. Drain pasta. Add sautéed vegetables, pine nuts, pasta sauce and basil. Toss to mix.
4. Transfer to serving dish and sprinkle with Parmesan cheese.
Sources:
Amanda Gardner, “Eating Too Much Red Meat May Shorten Life,” ABC News