This Lent we are inviting everyone to eat meatless on Mondays. Giving up something for Lent is an ancient discipline intended to make us mindful of our dependence on God and our need to sacrifice for God when necessary. The word “carnival” means the last feast of meat before Lent begins (carne-vale is old Latin for “farewell to meat.”)
This Lenten discipline has three goals:
· To make us mindful of what we eat rather than eating simply from habit or for convenience. To eat with reverence and gratitude to God for all our food. To eat a healthier diet that may reduce risk of chronic diseases.
· To support ELCA World Hunger with the money we save from not eating meat on Mondays. To share our bountiful food resources by eating lower on the food chain.
· To reduce our carbon footprint and save precious resources like fresh water and fossil fuel. To care for God’s creation, including animals raised for human
Meatless Monday is easy:
· Eat no meat on the six Mondays during Lent.
· Donate the money you save to ELCA World Hunger. The amount saved from supper is suggested in each week’s handout, but you can also donate the amount saved from breakfast and lunch, too. In fact, donate all you can; there are more than 960 million hungry people in the world!
· Use the following recipes for your main meal, or use any of your own meatless meals. Most of these recipes contain complete protein (cheese, eggs, or a combination such as beans + rice). If you eat a low-fat diet, you may need to choose recipes more carefully. Or go to the Meatless Monday website at http://meatlessmonday.com for lots of ideas.
Very easy: Baked Potatoes
Preheat oven to 350. Wrap potatoes in aluminum foil. Bake for one hour.
(Or microwave for quicker meal)
While potato is baking, cook broccoli (using a steamer saves vitamins).
You can also add other vegetables if you wish
Top with shredded cheese. Cottage cheese can be used instead of sour
cream for even more protein (this also lowers the glycemic index of the
Taco Chile (this recipe requires opening some cans)
1 can ranch-style beans or child beans (don’t drain)
1 can pinto beans (drain)
1 can white hominy (drain)
1 8-oz can tomato sauce
1 14 ½ -oz can diced tomatoes (Hunt’s stewed tomatoes are good)
1 can whole kernel corn (drain)
1 can mild Rotel (leave this out if you don’t like spicy food)
1 packet taco seasoning (mild if you don’t like spicy food)
1 packet dry Hidden Valley Ranch dressing
Put all ingredients in a pot and heat. Top with cheese and you won’t miss
Quiche (easy if you buy the crust)
9-in pie shell
2 cups shredded sharp natural Cheddar cheese
1/3 cup finely chopped onion
Frozen or fresh broccoli, cut in small florets, gently cooked
2 cups half-and-half
¾ tsp salt
¼ tsp pepper
1/8 tsp cayenne red pepper
Prepare pastry. Sprinkle cheese, onion, broccoli on bottom of pie crust.
Beat eggs slightly. Beat in rest of ingredients. Pour egg mixture into pie
plate. Cook at 425 for 15 minutes; turn oven down to 300; cook 30
Minutes more until knife comes out clean. Cool 10 minutes.
Fried Rice (a quick meal if you cook the rice ahead)
1 small onion or ½ cup green onions
Other diced vegetables—carrots, celery, green pepper, (whatever you wish)
2 Tbs. vegetable oil
1 cup mushrooms, sliced and/or water chestnuts, dices (if you wish)
1 cup frozen peas
2 cups cooked rice (works better if it is cooked ahead and added cold)
2 Tbs. soy sauce
2 eggs, beaten
Cook onion and other vegetables until tender. Stir in rice, mushrooms,
water chestnuts, peas, soy sauce. Cook over low heat, stirring frequently,
5-7 minutes. Stir in eggs. Cook and stir until eggs are done, 4-5 minutes
Black Bean and Rice Burritos
1 Tbs. garlic-herb spice blend
¼ tsp ground cumin
1 15-oz can black beans, undrained
1 ¾ cups cooked long-grain rice
6 8-in flour tortillas
¾ cup (3 oz) shredded sharp Cheddar cheese
¼ cup + 2 Tbs. sliced green onions
¼ cup + 2 Tbs. salsa
¼ cup + 2 Tbs. sour cream
Combine first three ingredients in a medium saucepan and bring to
a boil. Reduce heat and simmer, uncovered, 5 minutes, stirring
occasionally. Remove from heat and stir in rice. Spoon 1/3 cup
of bean mixture down center of each tortilla. Top each tortilla with
cheese, onions, salsa, and sour cream. Roll up. Serves 6.
Black Beans (Thanks, Adele Helmle)
2 or 3 cans black beans
1 can white beans
½ yellow onion
1 habanera pepper
½ packet Goya ham seasoning (Adele says you can find this in
1 tsp ground coriander the grocery store)
1 tsp cumin
1 tsp chili powder
2 tbs. minced garlic
1 cup water
Dash of salt and pepper.
Combine and heat.
1 Tbs. oil
1 medium onion, chopped
1 5-oz jar Cheese Whiz.
1 can cream of mushroom soup
1 package frozen broccoli or fresh broccoli, cooked
1 cup rice, cooked (brown or white)
Saute onions in oil. Then add soup and mix. Add Cheese Whiz and
Mix until melted. Heat for a few minutes. Take off heat. Add rice and
mix. Put into oven at 375 and bake 15-20 minutes.
Got a little more time?
Easy Baked Ziti
1 ½ pounds ziti or other short pasta like medium shells or rigatoni
3 tbs. olive oil
2 garlic cloves, minced
2 (15-oz) containers whole-milk ricotta cheese
2 (28-oz) cans crushed tomatoes 1 tsp salt
¾ tsp salt 2 tsp garlic powder
1 tsp sugar 2 tsp dried basil
Coarsely ground black pepper ¼ tsp red pepper flakes
½ cup grated Parmigiano Reggiano or Pecorino Romano cheese
2 cup shredded mozzarella or Provolone cheese
Heat olive oil in a medium saucepan. Add garlic and cook 1 minute. Add
tomatoes. Cover and bring to a boil. Reduce heat and simmer 20 minutes.
Add salt, sugar and pepper. Preheat oven to 350. Coat a 13x9 inch pan with
cooking spray. Cook Ziti about 3 minutes less than the package directions
indicate. Drain pasta, reserving ½ cup of cooking water. Place pasta, ricotta,
salt, garlic powder, basil, red pepper flakes, black pepper and half the
Parmigiano Reggiano cheese in a large mixing bowl. Stir to mix, diluting
with a few spoons of pasta cooking water until creamy. Add tomato sauce
And mix. Place in baking dish. Sprinkle top with mozzarella and remaining
Parmigiano Reggiano. Cover with foil and bake 30 to 45 minutes, until
thoroughly heated. Remove foil during last 10 minutes of cooking time to
brown. Serves 10.
Curry Garbonzo and Potatoes
2 tsp vegetable oil
1 yellow or red bell pepper (1 cup)
½ cup chopped onion
4 tsp flour
1 tsp mild curry powder (adjust to taste)
½ tsp ground cumin
¼ to ½ tsp black pepper
2 ½ cup water
1 ¾ cup diced unpeeled uncooked potatoes
1 cup peeled, sliced granny smith apples (2)
1 cup frozen peas
1 can garbonzo beans, drained
6 cups cooked rice
Heat oil, add pepper and onions and sauté. Sprinkle with flour, curry
Powder, salt, cumin, and pepper. Stir. Add water and potatoes. Reduce
Heat, cover, simmer until potatoes are tender. Add apples, peas, beans.
Simmer 15 minutes. Serve on rice to create a complete protein.
(This one uses tofu, which soaks up the bean flavor and is an excellent
source of vegetable protein)
2 12-oz cubes firm tofu
2-3 Tbs. soy sauce
2 Tbs. olive oil
2 Tbs. sesame oil
2-3 sticks celery
1 can red chile beans (choose “mild” to “hot” based on your taste)
2 apples (firmer varieties – not red delicious)
¼ cup sunflower seeds and/or handful of peanuts
Heat tofu in olive oil over low heat. Add soy sauce and set aside. Cook
onion, celery, beans, sunflower seeds, peanuts in sesame oil for 20 minutes. Add steamed broccoli. Add apples last and cook a few minutes.
Top with Romano/parmesan cheese.
1 package lasagna noodles (white or wheat – Ronzone Healthy Harvest
whole wheat blend pasta is very good, much better than 100% whole wheat)
You will need about 12 noodles each for a 13x9” dish. Cook a few more in case
One big (4 lb) or two regular jars spaghetti sauce (like Prego Traditional)
1 14-oz can diced tomatoes, drained
2 beaten eggs
1 15-oz carton part-skim ricotta cheese
2 cups cream-style (4% milkfat) cottage cheese
¾ cup shredded (or powdered) Parmesan cheese (1/2 cup for cheese mix and
¼ cup for top
1-2 cups shredded part-skim mozzarella cheese (amount depends on whether you
want a healthier or a cheesier dish)
2 cups sliced fresh mushrooms
1 cup chopped yellow onion
5 cloves garlic, minced
1 10-oz pkg frozen chopped spinach, thawed and thoroughly drained.
or 1 fresh bag of baby spinach leaves, uncooked
½ cup chopped red pepper
½ cup chopped green pepper
1 cup diced carrots
2 Tbs. dried Italian seasoning
½ - 1 tsp black pepper
1 tsp salt
2-4 Tbs. olive oil or cooking oil
Cook noodles for ½ time specified on package directions. In bowl, combine
eggs, ricotta cheese, ½ cup parmesan cheese, and Italian seasoning. In
large skillet, sauté sliced mushrooms, onion, garlic, green pepper, red
pepper, and carrots. Stir vegetables into bowl with cheeses. If using
frozen spinach, mix this in as well. If using fresh spinach, keep it separate.
Grease 13x9 baking dish. Spread 1 cup tomato sauce in bottom of pan
Layer 4 lasagna noodles over sauce.
Spread ½ of cheese-vegetable mixture over noodles.
Spread ½ can tomatoes over the cheese.
If using fresh spinach, spread ½ of leaves over tomatoes.
Add 2 cups tomato sauce over cheese/spinach layer.
Add 4 more noodles.
Spread other half of cheese vegetable mixture over noodles.
Spread other half of diced tomatoes over cheese.
Spread fresh spinach over tomatoes.
Add 2 cups tomato sauce over cheese/spinach layer
Add 4 more noodles for the top layer.
Spread 1 ½ cups tomato sauce evenly over top layer of noodles.
Sprinkle ¼ cup parmesan cheese on the top.
Cook uncovered at 350 degrees for a minimum of 40 minutes, but not
longer than 1 hour, 20 minutes. The longer you cook it, the less watery
it is. If you make it ahead, cook at 350 degrees, covered with aluminum
foil, for 30 minutes to warm it up. Then uncover and cook another 40
minutes to one hour.
1 yellow onion, chopped
2 tsp. garlic minced
Two 16 oz. cans of kidney beans, rinsed
One 16 oz. can of chili beans
One 16 oz. can of navy beans, rinsed
One 16 oz. can of black beans, rinsed
16 oz. edamame (soybeans in frozen section of most grocery stores, generally with organic food)
2 Tbs. chili powder
1 Tbs. ground cumin
1 tsp. ground cinnamon
1 to 2 tsp. red pepper
Saute onion and garlic in oil until soft. Add other ingredients. Cook (in crock pot or over the stove over medium heat) until chili is hot and
flavors have blended.