Make a healthy difference by making adjustments just one day a week

We’ve all probably heard rumblings of meat shortages or noticed fluctuating prices on meat products. Instead of panicking about getting enough meat, this could be an excellent opportunity to embrace the change and try Meatless Mondays. It’s pretty straightforward: no chicken, fish, beef, pork, lamb, venison, etc. for one day every week.

Most Americans are eating way more meat and protein than they actually need. A nonactive, 200-pound adult will need about 75g of protein a day. That’s how much protein is in one eight-ounce chicken breast. That’s it! On top of that, Americans usually lack in nutrient-rich fruits and vegetables. Meatless Monday can be a manageable way to try new recipes, eat more fruits and vegetables, and cut back on your meat consumption.

“But what about the protein?” Fear not, there are plenty of non-meat foods out there that contain protein. As a bonus, non-meat protein options are typically cheaper per ounce than meat. Examples include eggs, dairy products, beans, lentils, grains, nuts, seeds and even some vegetables. If you’re eating some of the above foods every day, it’s pretty easy to meet your daily protein needs.

The vegetarian recipe provided relies on lentils as a non-meat protein source. An entire bag of lentils is about 130g of protein! No, you won’t eat the whole pot of soup at once, but one bowl or serving will contain 15-20g. If you add some cheese on top, you’ll get a little more protein there. This recipe also has lots of fiber-rich vegetables like kale, cauliflower, carrots and celery.

Give this recipe a try and see what you think. Happy cooking!

If you’d like more recipes and other wellness tips, be sure to follow MLK Health Center & Pharmacy on social media and YouTube.

Cauliflower Lentil Stew Ingredients

16 ounces dried lentils

1 tablespoon olive oil

1 medium onion, chopped

2 garlic cloves, chopped

1 pound cauliflower, chopped into small florets

2 large carrots, chopped

2 celery stalks, chopped

2 cups kale, chopped

8 cups vegetable or chicken broth

28-ounce can diced tomatoes with juice

1 teaspoon dried thyme

2 bay leaves

1 tablespoon salt

1 teaspoon cumin

½ teaspoon cayenne (reduce to ¼ teaspoon for a milder flavor)

¼ teaspoon black pepper

Optional toppings: plain yogurt, goat cheese, feta, mozzarella or parmesan

Instructions (Crockpot)

1. Rinse and sort the lentils.

2. Add the olive oil to a hot pan and sauté for 4-5 minutes. Add the garlic and cook another minute.

3. Add the cooked onions and garlic and dried lentils to the crockpot. Add the remaining ingredients and spices. Cover and cook on high for 6 hours or low for 8 hours.

4. Serve hot with your choice of toppings.

Instructions (stovetop)

1. Rinse and sort the lentils.

2. Add the olive oil to a hot soup pot and sauté for 4-5 minutes. Add the garlic and cook another minute.

3. To the pot of cooked onions and garlic, add the remaining ingredients and spices. Cover and cook over low to medium-low heat for 90 minutes, or until lentils are tender.

4. Serve hot with your choice of toppings.

Grey Rogers is a registered dietitian and certified health coach for MLK Health Center & Pharmacy.