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THM® Tools / Going Meatless Lesson |
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going meatless
Step 4 of the Total Health Makeover® is the "No Meat" step. Marilu recommends
that we eat less animal protein as a way to lower our intake of saturated
fats, avoid animal hormones and avoid environmental toxins - all of which negatively
impact our health. Red meat is especially
difficult to digest, and is the easiest to cut out of your menus. Red meat is
considered beef, pork, lamb, venison, etc. Poultry and fish are not considered
red meat, although you'll want to look for organic poultry and ocean fish, because
they are the healthiest options.
You can read about the "No Meat" step in the following books:
Total Health Makeover
chapter 7 (also chapter 17 on Poop)
30-Day Total Health Makeover
short summary on pages 50-52
Healthy Life Kitchen
pages 12-13, 17
chapter 6 (the anti-Atkins chapter)
Healthy Kids
pages 37-40, 83-85, 101-102
Healthy Holidays
pages 4-6
plus excellent meat-free recipes for Columbus Day, Thanksgiving, Christmas and more
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Here is Marilu's chart for going meatless (from Total Health Makeover,
chapter 1). Use this chart to help you transition your menus away from a
dependence on red meat.
BEGINNER: Allow yourself one portion of red meat a day.
This includes anything from a cow, pig or lamb. (Don't be fooled by those
"other white meat" ads for pork. Pork is nearly as dense as beef.) Also,
don't become Mr. Venison, either. Add more fish or chicken to your diet.
INTERMEDIATE: Limit your red meat (beef, pork, lamb, etc) consumption to three times a week.
Try to eat only free-range, organic-fed poultry and meat whenever possible.
ADVANCED: Eliminate all red meat (beef, pork, lamb, etc) from your diet. Make sure your
poultry is free-range and organic-fed, and your fish is from unpolluted waters whenever possible.
Experiment with vegetarian meals.
MAKEOVER MANIAC: Eliminate meat completely from your life. Even
counting sheep is forbidden.
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If you need some simple ideas to get your family or yourself started on a
lifestyle that reduces or eliminates animal protein, try the following:
- Switch from red meat to poultry and fish. There are excellent chicken sausages
to replace hot dogs. Use ground turkey in meatloaf. New to fish? See recipes below.
- Use poultry or fish as a compliment to the main dish, not as the main dish itself.
- Prepare meatless meals that you are familiar with, such as bean burritos,
pasta salads, and veggie stir-fries.
- Transition by eating meat less frequently. Start with breakfasts that are
meatless, then incorporate meatless lunches as well.
- Substitute fresh vegetables for meat in recipes. Vegetarian chili
made with Portabella mushrooms is excellent (see below).
- Try meat substitutes in moderation. Many supermarkets carry a variety of soy
and grain alternatives to hamburger, hot dogs and lunch meats.
- Try new types of cuisine. Many ethnic cuisines offer meat-free dishes; you may
not miss the meat when you have new flavors to entice you.
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MEATLESS RECIPES TO TRY
Portabella Chili
Serves 4
2 Tablespoons of olive oil
1 large onion, chopped
2 large cloves of garlic, minced
8 ounces of Portabella mushrooms, stems removed, cleaned and coarsely chopped
2 Tablespoons of ground cumin
1 Tablespoon of chili powder
1 (35 ounce) can of tomatoes undrained and coarsely chopped
1 (15 ounce) can of kidney beans, drained
In a large saucepan, heat oil over medium high heat. Add the onions and garlic,
and cook until onions are translucent. Add mushrooms and cook until soft.
Add the cumin, chili powder, tomatoes, beans and bring to a boil. Reduce heat
and let simmer for 1 hour. Serve immediately.
SusanMik's Turkey Meatloaf
Serves 6-8
1-1/2 pounds ground turkey (not the white meat one - too dry) or chicken
1 cup dry seasoned bread crumbs (non-dairy)
1-1/2 cups milk of choice
1 egg, beaten (can be omitted)
1/4 cup dried minced onion or more
1-1/2 teaspoons salt
1 Tablespoon vegetarian Worchestershire sauce or ketchup
1/4 teaspoon celery salt
1/4 teaspoon garlic salt or onion salt
Mix all ingredients well. Place in loaf pan. Bake at 350 degrees for 1-1/2 hours.
Spicy Grilled Salmon
Serves 4
4 salmon fillets
1/2 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon cracked pepper
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
Add all dry seasoning together. Rub salmon with olive oil and then coat
with dry seasonings. Grill on very hot grill for 5 minutes a side.
Note from Marilu ~ This spicy grilled salmon is easy to make and works well with
sea bass and swordfish too. Also, great served on baby green salads for a lighter
dinner or lunch.
Teriyaki Halibut
serves 4
1 cup tamari or low-sodium soy sauce
6 Tablespoons honey or Sucanat®
2 Tablespoons mirin
2 cloves garlic, minced
2 teaspoons fresh grated ginger root (or 1/2 teaspoon dried ginger)
4 halibut fillets (4 oz each), or use cod or boneless, skinless chicken breast
canola oil
In a small saucepan over medium heat, combine tamari, honey, mirin, garlic
and ginger. Stir constantly until flavors come together (5-10 minutes). Place
fish in a non-metal dish and smother with sauce. Marinate for 30-45 minutes at
room temperature. Grill for 3-5 minutes on each side, or until fish is flaky.
Or, to cook in a frying pan, heat pan on high heat. Spray hot pan with canola oil.
Quickly sear the fish, 2-4 minutes per side, until it almost falls apart and is
golden brown.
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