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Meat and Alternatives is one of the four food groups in the new Canada’s Food Guide. This group includes not only meats such as beef, pork, lamb, and poultry, but also fish, eggs, legumes (beans, peas, lentils), nuts, and seeds. These foods provide important nutrients such as protein, iron, zinc, magnesium, B vitamins, and fat. Canada’s Food Guide recommends that people regularly choose beans and other meat alternatives such as lentils and tofu.

Why?

The average North American diet tends to be high in red meats (and therefore unhealthy saturated fats) and low in vegetables and fruit.This type of eating pattern is linked to increased rates of cancer, heart disease, diabetes, stroke, and obesity. It is estimated that dietary factors account for approximately 30% of all cancers in western countries (World Health Organization, 2003). This makes diet the second largest preventable cause of cancer, following directly behind tobacco use. Dietary fibre, which legumes are a good source of, fruits, and vegetables are widely promoted and should be eaten in greater quantities to reduce the prevalence of chronic diseases (Canadian Cancer Society, 2007).

The benefit of a vegetarian diet has also been examined by Dietitians of Canada and the American Dietetic Association. They concluded that vegetarians (people who do not eat meat) have lower rates of death from heart disease, lower rates of high blood pressure, type 2 diabetes, and certain cancers. However, you don’t need to become a vegetarian to enjoy the health benefits of meat alternatives. Making a few of your weekly meals meatless will have health advantages for you and your family.

An added bonus to eating less meat is that you will save money. For example, a meal of lentils, rice, and vegetables can cost just pennies per serving. For more information about eating less meat visit: www.veg.ca or www.vrg.org/nutrition

What is TVP?

Textured or Texturized Vegetable Protein (TVP), also known as Textured Soy Protein (TSP), is a low fat, zero cholesterol, high-fibre, high-protein meat alternative made from defatted soy flour. It is available in flavoured and unflavoured varieties, as well as in different sizes, from large chunks to small flakes. TVP can replace ground beef in most recipes and works particularly well in dishes such as chili, tacos, spaghetti sauces, and sloppy joes. You can find TVP at most grocery stores, usually in the health food or bulk section, or in bulk-food stores.

To prepare dry TVP (small granules): Combine 1 part TVP with 2 parts hot water and let stand for at least ten minutes. To change the flavour of the cooked TVP add any of the following; vegetable stock instead of water, low-sodium soy sauce, your favourite BBQ sauce, or hot pepper sauce.

How?

Try to have at least 2-3 meatless meals throughout the week and include meat alternatives as snacks. If you find  it challenging to come up with ideas for meatless meals for your family, here are some suggestions to help you get started:

• Substitute legumes for some of the meat in a soup, stew, or casserole. For example, decrease the amount of ground beef in chili and double the amount of kidney beans, or try textured vegetable protein (TVP) (See “What is TVP?”).
• Add lentils to your spaghetti sauce.
• Substitute black beans for some of the chicken in a stir-fry.
• Add chickpeas or black beans, a hard boiled egg, or a couple of tablespoons of almonds or sunflower seeds to a salad.
• Choose hummus or lower fat refried beans as a dip
• Grab 1/4 cup of nuts, roasted chickpeas, or soy nuts as a snack.
• Try bean burritos with lower fat refried beans or black beans instead of tacos for a tasty alternative.

Try to have at least 2-3 meatless meals throughout the week and include meat alternatives as snacks.

Beans, beans the musical fruit…

Beans and legumes can often leave you feeling gassy and bloated. Luckily, there are some easy ways to reduce gas so you can enjoy these delicious and nutritious alternatives to meat.

• Drain canned beans and rinse under cold, running water. This helps to wash away some of the gas-producing carbohydrates found in the beans.
• If soaking dried beans before cooking them, drain the soaking water and use fresh water for cooking.
• If you want to add more beans to your diet, start with eating lentils, split peas, or lima beans as these tend to be less gas-producing.
• Drink plenty of fluids with your bean meals.
• Over time, your body will get used to eating beans and therefore produce less gas, so start slowly.  Gradually add beans to your diet, such as starting with 1/3 cup or 85 mL, three times per week, and then slowly increase the amount as tolerated.
• If you continue to have problems, try pills or drops that contain the enzyme alpha galactosidase as it helps you digest the carbohydrates in beans, peas, and lentils. For example, one common product, Beano®, can be found in most drug stores and health food stores.

For more information visit the Canadian Society of Intestinal Research, at www.badgut.com

Did you know?

Legumes first appeared in southeast Asia during the late Neolithic era, at least 10,000 years ago.

Recipe: spicy hummus

This recipe is very flexible. You can increase the amount of lemon juice, increase or decrease the garlic depending on your preference, or  add olive oil for a creamier texture. Other ingredients can also be added to taste, such as pepper, salt, ginger, soy sauce, chili powder, mustard, or even orange juice... the list is endless. Use this recipe as a base to get you started and be as creative as you like!

Preparation time: 5 minutes

1 can (540 mL or 19 oz) chickpeas, drained and rinsed
2 cloves garlic
15 mL (1 Tbsp) lemon juice
1 mL (1/4 tsp) each of cumin, coriander, hot pepper sauce

In a blender or food processor on medium speed, blend all ingredients together until smooth. Serve as a dip with vegetables such as carrots and green peppers, whole wheat crackers, or baked tortillas. Makes 6 servings.

Nutrients per serving (1/6 of recipe)
Calories 88
Fat 0.9 g
Protein 3.7 g
High in Vitamin B6 and folate, a source of dietary fibre

Note: Most hummus recipes call for tahini (sesame seed butter). However, because it is high in fat and often difficult to find, this recipe tastes great without it.

Recipe adapted with permission from Dietitians of Canada. (2007). Simply Great Food. Toronto, ON: Robert Rose Inc.

Key References:

Canadian Cancer Society. (2007). Eat well. Retrieved May 7, 2007, from http://www.cancer.ca/ccs/internet/standard/
0,3182,3172_150407171__langId-en,00.html

World Health Organization.(2003). Diet, nutrition and the prevention of chronic diseases. Geneva, Switzerland: Author.

© 2002-2007. Produced by the Windsor-Essex County Health Unit in partnership with DCCI and the CAW.