Meatless Meals
How much red meat is OK to eat? One hamburger a week, according to 37 scientists in a report released early this year with advocacy group EAT Forum. It's not a new idea: Studies have shown that eating more plants and less meat can reduce risks of obesity, diabetes, cardiovascular disease, inflammation, premature death and lifestyle-related cancers.
Think about red and processed meats, says Kristen Frie, a registered dietitian nutritionist with the Mayo Clinic Healthy Living Program in Rochester, Minnesota. Beef and pork are loaded with saturated fat. Cutting down on saturated fat can lessen your chances of developing cardiovascular and inflammatory diseases and, because it packs a ton of calories, can help with weight management, too. Meanwhile, plant-based foods boast antioxidants that aid in cancer prevention. That's part of why vegetables, nuts, beans and whole grains play such an active role in highly rated healthy-eating guides like the Mediterranean diet, the DASH diet and the Mayo Clinic Diet. "I would recommend not to think of it as an all-or-nothing, black-and-white commitment," Frie says. "It doesn't have to be 'I eat meat all the time' or 'I don't eat meat at all. - For self-proclaimed carnivores, there are simple guidelines for noshing on more plants, plus tricks for dressing up mock meats.
1. KEEP WHAT YOU LIKE.
You may already have meatless eating habits. Consider what those are, and draw them out. "Maybe you already eat spaghetti with marinara sauce, and you never even thought of that as a meatless option, but you like it," Frie says. "Maybe you have that more frequently than you otherwise would."
You may already have meatless eating habits. Consider what those are, and draw them out. "Maybe you already eat spaghetti with marinara sauce, and you never even thought of that as a meatless option, but you like it," Frie says. "Maybe you have that more frequently than you otherwise would."
2. EMBRACE NEW PROTEINS.
A common sticking point when limiting meat is the loss of an easy, concentrated protein. But protein comes in many forms—like beans, legumes, lentils, nuts, seeds, quinoa, tofu and eggs. "Could you use more beans and legumes [to substitute for] half of the ground beef you use in chili?" Frie poses. "Or could you use tofu to replace the meat you were going to use in a stir-fry?" These proteins, along with their higher fiber content in some cases, satisfy hunger the same way meats do. (If you still want an animal protein, better options than red meat include chicken and turkey breast and any type of fish, Frie says—bearing in mind how they're prepared.)
A common sticking point when limiting meat is the loss of an easy, concentrated protein. But protein comes in many forms—like beans, legumes, lentils, nuts, seeds, quinoa, tofu and eggs. "Could you use more beans and legumes [to substitute for] half of the ground beef you use in chili?" Frie poses. "Or could you use tofu to replace the meat you were going to use in a stir-fry?" These proteins, along with their higher fiber content in some cases, satisfy hunger the same way meats do. (If you still want an animal protein, better options than red meat include chicken and turkey breast and any type of fish, Frie says—bearing in mind how they're prepared.)
3. BE OPEN TO DIFFERENT FLAVORS.
Of course, taste is another barrier. Chef Robin Asbell has written 10 cookbooks geared toward vegetarians, vegans and the health-conscious. Her latest, "Plant-Based Meats: Hearty, High-Protein Recipes for Vegans, Flexitarians and Curious Carnivores," looks specifically at ways to prepare mock meats. Asbell knows the common response when anyone bites into a "real" burger alongside a mock burger: "I can taste the difference." "Well, that's obvious," she says. A patty made of beets, walnuts and potato (see the recipe for Beefy Beet Burgers on the opposite page) will probably never taste exactly like beef. "It's very lighthearted when I'm out with the vegans and people are making a mock chicken wing, as is in my book," she says. "Plant-Based Meats" features wings—buffalo, crispy, "Well, that's obvious," she says. A patty made of beets, walnuts and potato (see the recipe for Beefy Beet Burgers on the opposite page) will probably never taste exactly like beef. "It's very lighthearted when I'm out with the vegans and people are making a mock chicken wing, as is in my book," she says. "Plant-Based Meats" features wings—buffalo, crispy, pomegranate-glazed—made of tofu or cauliflower. "It's a fun way to eat something that's familiar and tasty, but I don't think anyone is really thinking that that's a chicken wing." Rather, it's a way her "curious carnivores" can warm up to meat substitutes. And, Asbell says, the faux-meat industry is booming. "They're making leaps and bounds in making things tastier and more interesting," she says, noting in her book, "If you shop carefully, there are some clean meatless meats at the store, and the options grow every day."
Of course, taste is another barrier. Chef Robin Asbell has written 10 cookbooks geared toward vegetarians, vegans and the health-conscious. Her latest, "Plant-Based Meats: Hearty, High-Protein Recipes for Vegans, Flexitarians and Curious Carnivores," looks specifically at ways to prepare mock meats. Asbell knows the common response when anyone bites into a "real" burger alongside a mock burger: "I can taste the difference." "Well, that's obvious," she says. A patty made of beets, walnuts and potato (see the recipe for Beefy Beet Burgers on the opposite page) will probably never taste exactly like beef. "It's very lighthearted when I'm out with the vegans and people are making a mock chicken wing, as is in my book," she says. "Plant-Based Meats" features wings—buffalo, crispy, "Well, that's obvious," she says. A patty made of beets, walnuts and potato (see the recipe for Beefy Beet Burgers on the opposite page) will probably never taste exactly like beef. "It's very lighthearted when I'm out with the vegans and people are making a mock chicken wing, as is in my book," she says. "Plant-Based Meats" features wings—buffalo, crispy, pomegranate-glazed—made of tofu or cauliflower. "It's a fun way to eat something that's familiar and tasty, but I don't think anyone is really thinking that that's a chicken wing." Rather, it's a way her "curious carnivores" can warm up to meat substitutes. And, Asbell says, the faux-meat industry is booming. "They're making leaps and bounds in making things tastier and more interesting," she says, noting in her book, "If you shop carefully, there are some clean meatless meats at the store, and the options grow every day."
4. FOCUS ON UMAMI, NOT MEAT.
Asbell covers the keys to a good faux: For the Beefy Beet Burger, walnuts and potatoes imitate the chew of ground beef, and the beets even "bleed." And then there's some smoked salt in there and a little tamari [a type of soy sauce], to give it some smoke and umami," she says. Don't overlook umami. One of five basic tastes, this savory profile comes out especially in cooked meats. But you can find the same "meaty" chemicals in mushrooms, ripe tomatoes and fermented ingredients such as miso paste and soy sauce. Asbell uses nutritional yeast to tap into umami, too, and cooks with smoke—because "it just reminds people of meat."
Asbell covers the keys to a good faux: For the Beefy Beet Burger, walnuts and potatoes imitate the chew of ground beef, and the beets even "bleed." And then there's some smoked salt in there and a little tamari [a type of soy sauce], to give it some smoke and umami," she says. Don't overlook umami. One of five basic tastes, this savory profile comes out especially in cooked meats. But you can find the same "meaty" chemicals in mushrooms, ripe tomatoes and fermented ingredients such as miso paste and soy sauce. Asbell uses nutritional yeast to tap into umami, too, and cooks with smoke—because "it just reminds people of meat."
5. REPLACE THE REPLACEABLE. Meals are usually more complicated than just the meat on the plate. With something like a burger or lasagna, plenty of other flavors vie for attention, from sauces and condiments to veggies and noodles. "Make a curry, or make a chili," Asbell says. "There are all kinds of really tasty recipes where [the lack of meat] is hardly even noticeable."
6. REMEMBER THE ANCILLARY BENEFITS.
"A lot of times, we get the complaint that eating healthy costs too much," Frie says. The animal protein is often the most expensive thing on your plate. You can buy fruits and vegetables seasonally and in bulk, along with whole grains and beans. Working with vegetables and other substitutes can cut down on cooking time, too.
"A lot of times, we get the complaint that eating healthy costs too much," Frie says. The animal protein is often the most expensive thing on your plate. You can buy fruits and vegetables seasonally and in bulk, along with whole grains and beans. Working with vegetables and other substitutes can cut down on cooking time, too.
7. KNOW THAT MEATLESS DOES NOT NECESSARILY MEAN HEALTHY.
Dietary guidelines of variety and portion control still hold. "Even with something like nuts or nut butters, that are very healthy items, in too large of quantities, too much of a good thing isn't always a good thing," Frie says. While building a balanced plate, vegans and vegetarians might consciously incorporate foods rich in iron [like spinach, lentils and brown rice) and vitamin B12 [like eggs, yogurt and fortified cereals] typically found in animal proteins.
Dietary guidelines of variety and portion control still hold. "Even with something like nuts or nut butters, that are very healthy items, in too large of quantities, too much of a good thing isn't always a good thing," Frie says. While building a balanced plate, vegans and vegetarians might consciously incorporate foods rich in iron [like spinach, lentils and brown rice) and vitamin B12 [like eggs, yogurt and fortified cereals] typically found in animal proteins.
8. DROP PRECONCEPTIONS.
"It's very hard to get over this idea people have that you structure your meals around meat," Asbell says. "But if you've ever had a peanut butter and jelly sandwich, you're eating a vegan meal. There are all kinds of food you probably like already." ■
"It's very hard to get over this idea people have that you structure your meals around meat," Asbell says. "But if you've ever had a peanut butter and jelly sandwich, you're eating a vegan meal. There are all kinds of food you probably like already." ■
Always consult your doctor if you have health concerns or before making any major dietary changes.
Aucun commentaire:
Enregistrer un commentaire