January Staff Pick
Lisa Samuel, Registered Dietitian and Nutritionist
Dear Nutritionist: Meatless Monday
by Lisa Samuel, Co-op News contributor
Dear Nutritionist: I’ve heard about the Meatless Monday campaign, and I’d like to try it for my family. Do you have suggestions for how to get my meat-loving family to try a vegetarian meal once a week?
Dear Member: Going meatless once a week is a great way to help you and your family be healthier, save money, and help the environment!
When planning meatless meals, think about them the same way you would any meal, by including a good source of protein, a fiber-rich carbohydrate, and healthy fats. Good sources of plant-based protein include beans and legumes, whole grains, soy, nuts, and nut butters. Dairy products, like milk and cheese, are also a great source of protein.
To keep it interesting for your family, try a new recipe each week. Ask your kids to look through magazines or websites to pick out new meals, and then make them together. Sometimes it’s easiest to start with familiar meals, like pasta or tacos. Experiment with herbs, spices, and bright dressings or sauces to add lots of flavor to your dishes.
You might find the meals so delicious you end up going meatless more than once a week!
See Lisa's One-Pot Tomato & Swiss Chard Pasta and other meatless recipes.
About Meatless Monday
It’s Worldwide!
Meatless Monday was founded in 2003 by Sid Lerner in association with the Johns Hopkins Bloomberg School of Public Health. In May, 2009, Ghent, Belgium, became the first non-U.S. city to go meatless. Shortly thereafter, Paul McCartney introduced the U.K. to Meat-Free Mondays.
Meatless Monday is now active in 44 countries and continues to grow. Representatives from different nations are finding innovative ways to make meatless and vegetarian dishes part of their everyday culture, customs and cuisine.
Skipping meat one day a week is good for you, great for your nation’s health, and better for the planet.
Did you know the Co-op hot bars are meatless on Mondays? Check out the menu.
Green Goblin Sandwiches
by Lisa Samuel, Co-op News contributor
Every child loves a grilled cheese sandwich, but this gooey grilled cheese sneaks in a healthy dose of protein, good fats, fiber, and greens from cheese, avocado, and spinach.
Adapted from The Natural Pregnancy Cookbook.
Green Goblin Sandwiches
Makes 1 sandwich
INGREDIENTS
- 1 cup baby spinach
- 1/4 medium avocado
- 1 ounce melting cheese (like cheddar or mozzarella)
- 2 slices whole grain bread
- 1 teaspoon butter
- salt, to taste
- Tabasco or other hot sauce (optional)
METHOD
- Finely chop the spinach and place in a medium bowl. Add the avocado and use a fork to smash it into a paste. Add the cheese, salt, and hot sauce and stir. Spread the mixture evenly over the slices of bread and close them to form a sandwich.
- Heat a heavy-bottomed skillet over medium-low heat and add the pat of butter. Once the butter has melted, add the sandwich to the skillet. Cover the skillet with a lid to help the cheese melt. Cook until the bottom of the bread is deep brown and toasted, about 2 to 3 minutes. Flip and toast the other side, covered, until the cheese is melted and the bread is crispy. Cut in half and serve.
