Meatless Meals

Remember that healthy eating is not an all-or-nothing deal. Meat lovers don’t have to abandon steaks and burgers completely.

If you are a meat eater, it's wise to limit the amount of red meat you eat each week. A meatless meal once a week is one way to do that.

Here’s some alternative sources of protein that you might consider featuring more often:

Tofu

• Soaks up flavors you marinate or cook it with
• Can be cut into cubes and tossed into a stir-fry, casserole, stew, soup or sauce
• Can be frozen to increase its ability to absorb flavors

Soybeans

• Can be found in the frozen food section as edamame just boil and drain for a great snack
• Can be tossed into salads

Tempeh

• A fermented soybean cake with a stronger flavor than tofu
• Can be broiled or simmered in soups
• Use it in sandwiches, casseroles and as taco filling

Beans

• Tremendously versatile
• High in fiber, folate and cancer-fighting phytochemicals
• When mashed, can make a great dip or sandwich spread
• Make a great addition to soups, salads, casseroles and pilafs

Nuts

• A good source of protein, vitamins and beneficial fat, but pack a high calorie content
• Use a small handful as a serving
• Add to bean and grain dishes
• Sprinkle over salads and casseroles
• Use ground nuts to thicken soups and stew