Meatless Meal Ideas

You don’t have to be a vegetarian to enjoy meatless meals. In fact, it may even be a smart idea for your health and your budget. By going meatless for several meals a week, you can significantly reduce your intake of saturated fat and cholesterol. Vegetables are full of antioxidants, which research shows can help to reduce your risk for several diseases such as heart disease and certain types of cancer.

If you’re worried about going hungry by foregoing meat, think again. Fruits and veggies are packed with fiber, which add bulk to your meals without a lot of calories.

For people with diabetes, fiber can play a big role in blood sugar management. It makes digestion a little more complicated by slowing the release and absorption of sugars, helping to stabilize blood sugar levels.

Insoluble fiber found in fruits with skins (apples and pears) and seeds (strawberries and tomatoes) help prevent constipation and keep harmful substances from forming in the colon. Soluble fiber (found in beans, brown rice and oats) is sticky and can help lower cholesterol levels by binding to fatty acids and cholesterol in the body and causing them to exit the digestive tract unabsorbed.

Vegetarian diets can be healthy, but they also take careful planning to ensure you are including essential nutrients. Consider these protein-rich substitutes:

• Legumes: Try black beans, kidney beans, cannelloni and edamame.
• High-protein grains: Add quinoa or bulgur to salads, stews and soups.
• Peanut and almond butter: Spread some on a whole wheat bagel or some celery.
• Nuts and seeds: Rich in vitamin E, they add crunch and flavor. Stir almonds into oatmeal; add pine nuts to pasta; or use flaxseeds in cookies.
• Hummus: Comprised of chickpeas (legume), tahini (sesame seeds) is delicious with whole wheat pita chips.
• Peas: Add to pastas or vegetarian stews or just enjoy them on their own. They are both a starch and a protein.