With an abundance of fresh, seasonal produce coming to market and many people observing Lent, meatless meals are a natural choice in early spring — and, from a health-focused viewpoint, that's a good thing!

The USDA Food Guide Pyramid provides a graphic representation of a healthy method of selecting and combining foods. You will see that fruits, vegetables and grains take up the most space. These are the food groups that provide healthy carbohydrates and fiber, plus a range of vitamins, minerals and plant nutrients.

Grains are a source of healthy fats and protein as are many vegetables. Also notable are soybeans, nuts, seeds and legumes including peanuts, black beans, chickpeas and lentils. Adding eggs or dairy foods like yogurt, cheese or milk to vegetables and grains adds vitamin B12, an additional protein. Many follow a loose interpretation of meatless eating that allows the addition of fish and other seafood which provide additional protein.

At one time going meatless was a way to cut costs and stretch the food budget. But putting meatless meals in the spotlight has lasting nutritional benefits, making it an ideal option beyond Lent. Here are some ideas, both old and new, for putting meatless meals — with a few healthy touches — on your menu:

• Update some old favorite comfort foods. Macaroni and cheese is a staple that readily lends itself to adding a healthy twist. Use whole grain pasta, a mix of lower-fat cheese with higher-fat favorites, and lower-fat milk. Add some ground flax seed to cheese as a topping. Grate some red and green pepper into the sauce to add a touch of veggies.
• Tomato soup and grilled cheese sandwiches are making a comeback — so try a gourmet twist on the traditional grilled cheese. Vary our bread choices with multigrain, marbled rye or other whole grains. Mix up the cheeses, using some lower fat options like Mozzarella or 2% cheeses. Add sautéed veggies like onions, peppers or mushrooms, or fresh tomato. And try some salsa on the side!
• Explore grains, seeds and nuts. A veggie and brown rice or quinoa stir-fry is great eating. Add some pine nuts, walnuts or slivered almonds for a nutrition boost.
• Make beans the main dish. For some reason, bean dishes often end up being the side rather than the center of the meal. Add a green salad and some whole-grain bread to navy bean, split pea or black bean soup, chili or lentil casserole to make a meal.

And don't forget the potential of bean or pasta salads, pasta with marinara sauce, hummus and taboule (a bulgur wheat salad). And good news for those with limited time or cooking skills: many of these foods are available prepared or prepackaged at Giant Eagle^®!

Have a question for Judy about this article or need some healthy recipe ideas? Send her an e-mail at nutritionist@GiantEagle.com.

March 2009