Meatless Monday was first started in 2003 by Sid Lerner in partnership with the Johns Hopkins Bloomberg School of Public Health. Monday was chosen as the day to take action for this campaign because it is perceived as both one of the most stressful days of the week and as an opportunity for a fresh start. This campaign urges people to consume meatless meals for one day a week for reasons concerning health, environment, and animal rights.
What are the benefits of going meatless?
• Health benefits – Vegetarian diets that are rich in vegetables, fruits, and whole grains are associated with a number of improved health outcomes, such as reduced heart disease, cancer, diabetes, and obesity risks. A big reason for this is that while fruits and vegetables are rich in fiber and nutrients, they are low in calories. Plant protein foods such as beans in particular not only provide filling protein, but have slow-digesting fiber in them as well. So, it is easy to fill up on these foods while decreasing total calorie consumption. This helps you get all the healthy vitamins and minerals you need to fight illness (like vitamins A and C!) while also reducing the risk for chronic illnesses that come with obesity.
Note: Vegetarian diets are only healthier if you focus on vegetables, fruits, and whole grains as well as plant-based proteins such as beans, nuts, and soy. It is possible to have an unhealthy vegetarian diet based on simple carbohydrates and other processed foods. Eat plants!
• Environmental benefits – Pound for pound, plant based protein sources use less water and fuel than meat. For example, approximately 1,850 gallons of water are used to produce a single pound of beef compared to 39 gallons of water used to produce one pound of vegetables. Twenty-five kilocalories of fossil fuels are used to produce one kilocalorie of beef compared to 2.2 kilocalories of fossil fuels used to produce grain-based protein. Beef production also creates significantly more greenhouses gases than vegetable production.
• Cost benefits – As long as you stick to unprocessed sources (which are healthiest anyway!), plant proteins are cheaper than meat. A can of beans runs for a dollar or less! The money saved can go to fruits and vegetables.
For more information, visit www.meatlessmonday.com!
As a suggestion to help get you started on your own Meatless Mondays, here is a homemade black bean burger recipe!
Homemade Quick Black Bean Burger
Yields: 4 burgers
All You Need:
1 (2 oz) hamburger bun, torn into pieces
3 Tbsp. olive oil, divided
2 tsp. chopped garlic
1 (15.25 oz) can black beans, rinsed and drained
1 tsp. grated lime rind
¾ tsp. chili powder
½ tsp. chopped fresh oregano
¼ tsp. salt
1 large egg, lightly beaten
1 large egg white, lightly beaten
All You Do:
• Put bun in the food processer and process 4 times, or until crumbs equal 1 cup. Transfer to a bowl.
• Combine 1 Tbsp. olive oil, garlic, and beans in processer. Pulse 8 times or until beans form a thick paste. Scrape bean mixture into bowl with bread crumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty.
• Heat remaining 2 Tbsp. olive oil in a large non-stick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over and cook for 3 more minutes or until edges appear done.
Serve on a whole wheat bun with whatever fixings you like!
Fat 12.3 g
Saturated fat 1.3 g
Monounsaturated fat 6.7 g
Polyunsaturated fat 3.6 g
Protein 6.6 g
Carbohydrate 15.6 g
Fiber 4.6 g
Cholesterol 53 mg
Iron 2 mg
Sodium 448 mg
Calcium 103 mg
Recipe source: Cooking Light
Please send your health and nutrition questions to Katrina at email@example.com