Free From Meat?

( 2 Votes )

Thursday, 13 May 2010 19:35

Rochester, Minnesota, May 2010 — While it may be true that a healthy diet can also include an occasional steak or chop, it’s also a fact that people who eat mainly plant-based diets generally have lower blood cholesterol, blood pressure levels and reduced risk of heart disease, obesity and type 2 diabetes. If you’re thinking along these lines, the May issue of Mayo Clinic Women’s HealthSource offers the following options to expand the repertoire of meatless meals: - Beans and legumes: Peas, beans, lentils and peanuts can be used in many types of dishes, from pasta with cut-up vegetables and beans to soups, stews, burritos and tacos. - Tofu: Made from the pressed curd of soybean milk, tofu can replace the meat in stir-fry dishes and casseroles. Tofu can be marinated in advance, or frozen, thawed and crumbled for a texture similar to ground beef. - Tempeh (TEM-pay): This fermented soybean paste comes in cake form and has a chewy texture. It can be fried, baked or steamed, sliced for grilled sandwiches or chopped in small or large pieces for kebabs, casseroles or stews. - Textured vegetable protein: Made from processed and dried soy flour, textured vegetable protein (TVP) is mixed with water or broth for use in recipes. - Seitan (SAY-tan): Derived from wheat gluten, seitan is processed to look like meat and sometimes is called mock duck or mock chicken. It can be made at home from scratch, from mixes or purchased ready to eat. Seitan can be added to stews, stroganoff or barbecue. - Quinoa (KEEN-wah): This grain is a source of high-quality protein, meaning it contains all the essential amino acids. Quinoa can be used much like rice in salads or casseroles. - Nuts and seeds: Though high in calories, nuts and seeds add protein to salads, sauces and other dishes. Nut butters can replace meat in sandwiches. Cutting back on meat doesn’t mean adding on the worry about getting adequate protein. It’s not difficult to reach a woman’s daily recommendation for protein -- about 45 grams -- by eating a variety of vegetables, beans, legumes, grains and nuts. Eggs and dairy products are good sources of protein, too. Mayo Clinic Women’s HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. To subscribe, please call 800-876-8633, extension 9751, (toll-free) or visit www.bookstore.mayoclinic.com. SOURCE: Mayo Clinic < Prev   Next >