Have you heard of the Meatless Monday movement? It was started in 2003 as part of the Healthy Monday Initiative which encourages Americans to make healthier choices at the beginning of each week. Meatless Monday is a weekly reminder to work on choosing healthier eating habits! Good reasons for you and your family to join this movement follow:
It’s good for your health!
Eating a plant-based diet has been proven to reduce the risk of or even reverse heart disease, diabetes, and some cancers. Those who eat plant-based diets generally have a lower body weight and live longer. Taking one day a week to eat meatless is a good way to start!
It’s good for the environment!
Going meatless one day a week helps us all by saving water, fossil fuels and decreasing the production of greenhouse gases, compared with eating meat. People who join the Meatless Monday movement feel good about doing their part for the environment.
It saves you money!
Animal protein is more expensive than plant-based meals. A few realistic estimates calculate $1,200 to $3,000 savings per person per year if the switch is made to a plant-based diet. You can start to save by choosing to go meatless on Mondays!
It’s easier than you think!
You just have to think creatively and meatlessly. For example:
- Substitute soy burger for the meat in chili, spaghetti or tacos.
- Make pizza with more vegetables and no meat.
- Look for/ask about meatless options at local restaurants.
- Try a veggie burger.
- Make old-fashioned bean soup or beans & cornbread without the meat.
- Look up meatless recipes online. Following are some for you to try:
HOMEMADE REFRIED BEANS
Saute 1 chopped onion in small amount of oil. Add 1 can kidney beans, drained. Simmer on low until hot. Mash and serve on tortillas with salsa, chopped tomatoes, lettuce, hot sauce, etc.
TOMATO, CORN & BLACK BEAN SALSA
Mix together 2 cans diced tomatoes, 1 can black beans, drained and rinsed, 1 diced onion, 1 can corn, 1/2 tsp. garlic powder and 2 tsp. chili powder. Serve with tortilla chips.
6 LAYER BEAN DIP
Layer in a 13 x 9 pan: refried beans, avocado mashed with lemon juice and salt, diced fresh tomatoes, chopped onions, chopped black olives, shredded cheese. Serve with tortilla chips.
Topeka Pharmacy is here to help encourage you to choose and enjoy healthy habits!