To Eat or Not To Eat Meat

I like to eat meat and I would find it difficult to give up meat all together! I know fatty meats are a health concern but lean meat is one of the major food groups. Meat and beans are grouped together on the food pyramid.

The amount of food from the Meat and Beans Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods.

The food pyramid recommends 2 – 4 ounces of meat or the equivalent a day for an average child. While the average adult should eat 5 – 6 ounces of meat or the equivalent daily.

In general, 1 ounce of meat, poultry or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

If you’d like to eat less meat as part of your weight loss or healthy eating plan go meatless at least once a week for ginormous environmental and health benefits.

The Benefits

Health Benefits
Compared to meat eaters, vegetarians have lower rates of diabetes, heart disease, certain cancers, and obesity.
Helping the planet
Livestock accounts for 18% of the world’s greenhouse gas emissions and 8% of water use – and a meatless diet is 50% more effective at cutting CO2 than switching from a standard car to a hybrid. (According to IdealBite.com, an online community for green living)

These meatless lasagna rolls filled with vegetables and creamy cheese are tasty—and a deliciously clever way of getting the kids to eat their veggies!

Vegetable Lasagna Roll-Ups
1 package (10 ounces) spinach leaves
2 large carrots, shredded
1 cup small broccoli florets
1 container (8 ounces) ricotta cheese
6 tablespoons grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon Watkins Black Pepper
6 lasagna noodles
2 tablespoons olive oil
1 small onion, chopped
2 cloves garlic, minced
1/2 teaspoon Watkins Basil
1/2 teaspoon Watkins Oregano
1 can (14 ounces) tomato puree

Preheat the oven to 350 degrees F. Place the spinach, carrots and broccoli in a large saucepan. Add 1 cup water, cover and cook until tender, about 5 minutes. Transfer the vegetables to a colander and drain. Let cool.

2. Combine the ricotta, 3 tablespoons of the Parmesan, the salt and pepper in a large bowl. Add the vegetables and stir to combine.

3. Cook the noodles as package directs. Place the noodles on a flat surface. Divide the filling equally and spread over the noodles; roll up.

4. Heat the oil in a deep skillet over medium heat. Add the onion and garlic and cook until tender; stir in the tomato puree and the basil and oregano. Simmer the sauce for 5 minutes. Spoon about 1/2 cup sauce over the bottom of a shallow baking dish. Place the rolls, seam-side down, on top and pour the remaining sauce over the rolls.

5. Cover with foil and bake for 30 minutes. Uncover and bake for 10 minutes. Sprinkle with the remaining 3 tablespoons Parmesan and serve immediately. Serves 6.

Tip
Use whole-wheat pasta for an added boost of fiber.

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Tags: eat less meat for health and environment, meatless lasagna, meatless main dish, vegetable lasagna roll-ups