Ask a Dietitian

As seen on BCTV Noon News

MEATLESS MEALS THE WHOLE FAMILY WILL LOVE

Now more than ever you can see the obvious growing trend toward meatless products.  It is no longer just the “vegetarians” that are choosing meat alternatives, but the mainstream consumer is too.  You can find veggie burgers in fast food chains, in restaurants, at ball games and even as a choice with street venders.  Now, in the grocery stores, you will not only find meatless products with the tofu near the produce, but also in the meat department.  Schneider’s has launched a new product line called Oh Naturel! that can be found in the meat department.  From wieners and burgers to “chicken” nuggets and “beef” meatballs, the choices and variety available is seemingly endless. 

With all these options available, how do you incorporate them into your family’s diet?  There are several familiar meals you can use them for in place of regular meat or poultry.  Just remember that these foods are already cooked and only require reheating.  Don’t let the meatballs sit in the sauce or the chicken strips cook while you cook the vegetables or they will get soft and begin to crumble.  For best results just add them near the end, heat and serve.

Meatless Ground Round:  Add this to lasagna, pasta sauce, Stroganoff, casseroles, chili or tacos instead of regular ground round.  This is a great place to start if your family is cautious around new foods. 

“Chicken” and “Beef” Strips:  Use these in stir fries, fajitas, curries and casseroles.  

Chicken Nuggets can be served as they are with BBQ sauce, honey mustard or ketchup dips.  This would only be the protein portion of the meal so consider serving them with some sweet potato fries and Caesar salad or steamed broccoli and cheese sauce with your favorite pasta and tomato sauce.

“Beef” meatballs are great in spaghetti sauce, in a meatball sub sandwich, in soup or just plain as the protein portion of the meal.  Just heat and serve.

“Chicken” and “beef” burgers as well as the wieners are self explanatory.  But remember to serve them with some vegetable sticks and dip to create a more balanced meal.

Health Benefits

There are several health benefits to eating meatless meals, particularly those made with soy like the ones mentioned above.  25grams of soy protein per day as part of a diet low in saturated fat has been shown to lower cholesterol and may reduce the risk of heart disease.  Soy protein may also reduce the risk of certain cancers such as prostate and colon cancer and possibly breast cancer. 

Meatless products such as the Schneider’s Oh Naturel! brand, Bocca and Yves Veggie Cuisine all are free of trans fats, low in saturated fats, cholesterol free and some even contain fibre!  In comparison to the meat versions of burgers and chicken nuggets the meatless versions are much lower in calories too.  However, in comparison to regular ground beef, the meatless ground round is much higher in sodium and a bit more expensive.

Bottom Line:  Try to have one vegetarian meal each week.  If soaking beans seems a little daunting, try these ready to eat vegetarian options.