May 20, 2007
Meatless Meal Monday
These are a tasty twist on your usual enchiladas...and they're meatless! I added mushrooms and artichoke hearts too to add a few more veggies. Enjoy!
For a quick meal, you can also make this into a salad. Replace the tortillas with baked tortilla chips and the enchilada sauce with salsa. Chop up some lettuce and toss it all together.
Black Bean, Corn, and Zucchini Enchiladas
Ingredients
1 teaspoon canola oil
2 cups diced zucchini
1 (10-ounce) package frozen whole-kernel corn
1 (15-ounce) can black beans, rinsed and drained
3 cups Enchilada Sauce, divided
Cooking spray
8 (8-inch) whole wheat tortillas
2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided
Preparation
Preheat oven to 350°.
Heat oil in a large nonstick skillet over medium-high heat. Add 2 cups zucchini and corn; sauté for 5 minutes or until vegetables are tender. Remove from heat, and stir in beans.
Spread 1 cup Enchilada Sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/2 cup zucchini mixture down center of 1 tortilla; sprinkle with 2 tablespoons cheese, and roll up. Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture, and 14 tablespoons cheese. Spread remaining 2 cups sauce evenly over enchiladas.
Cover with foil; bake at 350° for 30 minutes. Uncover; top with remaining 1 cup cheese. Bake, uncovered, for 10 minutes or until cheese melts.
Yield
8 servings (serving size: 1 enchilada)
Nutritional Information
CALORIES 348(27% from fat); FAT 4.2g (sat 1.8g,mono 1.5g,poly 1.5g); PROTEIN 16g; CHOLESTEROL 20mg; CALCIUM 260mg; SODIUM 878mg; FIBER 7g; IRON 3.3mg; CARBOHYDRATE 47.2g
Enchilada Sauce
1 teaspoon canola oil
1/2 cup diced red onion
1 teaspoon minced garlic
1/2 cup organic vegetable broth (such as Swanson Certified Organic)
1 tablespoon chili powder
1 tablespoon honey
1 teaspoon ground cumin
1/2 teaspoon salt
1 (28-ounce) can crushed tomatoes, undrained
Heat oil in a large saucepan over medium heat. Add onion and garlic; sauté 5 minutes or until onion is tender. Stir in broth and remaining ingredients. Reduce heat, and simmer 30 minutes.
Yield
3 cups (serving size: about 1/3 cup)
Nutritional Information
CALORIES 37(19% from fat); FAT 0.8g (sat 0.1g,mono 0.4g,poly 0.2g); PROTEIN 1g; CHOLESTEROL 0.0mg; CALCIUM 36mg; SODIUM 341mg; FIBER 1.1g; IRON 1.2mg; CARBOHYDRATE 7.4g
Posted by Lisa at 07:40 PM | Comments (0) | TrackBack
April 25, 2005
Vegetarianism: It’s More Than Just Peas and Carrots
Vegetarian eating continues to grow in popularity. More than six million adults in the United States follow vegetarian eating plans. The key to a healthy vegetarian eating plan is proper planning.
Vegetarian meals are a good way to add variety to your eating plan, keep fat intake low and help increase your fiber intake. It’s important to understand just what a vegetarian eating plan is and does.
There are several types of vegetarian eating plans including:
Semi-vegetarian - those who follow a vegetarian eating plan but occasionally eat meat, fish or poultry
Vegan—people who do not eat any animal foods
Lacto-vegetarian—those who eat dairy products along with plant proteins
Lacto-ovo—those who eat eggs and dairy products.
The key to healthy vegetarian eating is eating sufficient amounts of protein and consuming adequate amino acids. Vegans must work to ensure nutritional adequacy in their diet by eating enough grains, nuts, seeds and beans.
Adding dairy products and eggs to your diet will also help you meet your nutritional needs.
If you are a vegetarian or are thinking about trying a vegetarian eating plan, remember to choose a wide variety of plant proteins and other plant foods to help meet your nutritional requirements.
Posted by Lisa at 09:28 AM | Comments (0) | TrackBack
March 21, 2005
Vegetarianism and Athletes
In response to increased levels of cholesterol and a greater risk of heart disease, many Americans are making the switch from a diet dominated by hamburgers and hotdogs to one of veggieburgers and tofu. But is this type of diet a wise choice for athletes who need to maintain their strength and stamina?
The answer to that question is a qualified 'yes.' Whether you are an athlete or moderately active, you must be aware of the nutritional implications of vegetarianism, and choose foods that will provide you with enough calories and nutrients to keep you healthy and strong.
Choose Your Type
There are four basic types of vegetarians. The first, lacto-ovo-vegetarians, omit meat, fish and poultry from their diets, but include animal products such as eggs, milk, yogurt and cheese.
The second and third types of vegetarians are lacto-vegetarians and ovo-vegetarians. Lacto-vegetarians, while excluding eggs, do include dairy products. Conversely, ovo-vegetarians do include eggs, but exclude dairy products from their diets. Both types exclude all forms of meat. Finally, the restrictive vegan diet excludes all foods derived from animals in any form.
Regardless of what type of vegetarianism may be your preference, it is essential to have a good understanding of basic nutritional principles in order to choose a balanced diet. Without this knowledge, vegetarians may find themselves deficient in nutrients generally derived from meat, eggs and/or dairy products such as protein, iron, calcium and vitamins B12 and D.
Nutrient Know-how
Protein deficiency, though generally a rare occurrence in the western world, is of concern, especially for vegans. Individuals who consume eggs or dairy products need not be worried about a protein deficiency. Vegans, however, should include high-quality proteins such as legumes, nuts and seeds in combination with whole grain breads and cereals. Soy products and other meat substitutes also are good sources of protein. This is particularly important for endurance and strength athletes, who have slightly higher protein requirements than the average adult.
For vegetarians who drink milk or eat dairy products, getting enough calcium and vitamin D should not be a problem. For others, calcium may be found in vitamin D-fortified soy products, tortillas, some nuts, sesame seeds and self-rising flour.
Iron, a nutrient abundant in meat, can be found in eggs, legumes, nuts, seeds and of course spinach. Two or more servings of these each day is recommended for the average vegetarian adult. Getting enough vitamin B12, which is often found only in animal foods and nutritional supplements, can pose a serious problem for vegans, especially those who are pregnant. Because this vitamin can be stored in our bodies for up to four years, a deficiency takes quite some time to develop.
Getting What You Need
The high-fiber, low-calorie nature of most vegetarian foods may pose a problem for athletes. Very often the volume of vegetarian foods required to meet their energy needs is greater than their stomachs' capacity for food. When energy reserves drop too low, the body will convert its own muscle or protein to compensate for the deficiency, leaving little left over for growth. Eating several smaller meals throughout the day or snacking on foods that contain both carbohydrates and some protein may be helpful.
Despite the previously mentioned concerns, studies have shown that individuals on vegetarian diets have lower blood cholesterol levels, better digestive function, and lower occurrence of certain types of cancer. Before making the switch to vegetarianism, however, remember that it takes careful planning and nutritional knowledge to achieve a healthy, well-balanced diet.
Posted by Lisa at 12:54 PM | Comments (0) | TrackBack