Kezia introduces us to Meat Free Mondays!
Why Meat Free Mondays (MFM)?
MFM has started as a global movement to encourage people to have one day in the week free of meat. There are a few factors behind this movement as to encourage those to try it out
1) The environment – Eating less meat can help minimize the ecological footprint that livestock have on the earth. Less people eating meat will result in less stock breeding therefore less greenhouse gas emissions. Other ‘livestock’ factors which drain the earth’s resources include vast amounts of water involved in the production of meat, deforestation to make pastures, as well as pesticides, antibiotics accumulation on the earth.
2) Animals – Meat production has lead to the development of commercial methods of farming. Ignoring the ‘rights of animals’ as such.
Can’t seem to look at the menu without looking at the dessert section? Have an uncontrollable sweet-tooth? Try these tips from Kezia first:
1. Begin with fruit
Fruit is naturally sweet. It’s also packed with vitamins, minerals and antioxidants, but most importantly its low in fat.
· Fruit yoghurt / low fat vanilla yoghurt with fruit added
· Bananas baked in orange juice, cinnamon and a tsp of honey
· Poached pears
· Grilled fruit, especially nectarines, apricots and peaches. (Cut in half, remove the pip. Sprinkle with one tsp brown sugar and place under the grill until sugar has dissolved)
· BERRIES!!! A 1 and ¼ cup of berries can go a long way.
o Added to low fat yoghurt
o Pureed with a splash of orange juice and poured over low fat ice-cream
2. Eating dessert out tips
· Order a small portion. You only need a two to three mouthfuls to satisfy your sweet-tooth
· Share a dessert between two people
· Avoiding the biscuit base and only eating the filling
3. Low fat options
· Low fat vanilla ice-cream with a sprinkling of cinnamon
· Low-fat custard
· Low-fat, low sugar sorbet
· Low-fat frozen yoghurt
It may be getting colder but in my opinion, it's always the right weather for ice cream!
I have an ice cream machine, which I love to use to make low fat ice creams, but even if you don't have one you can still make your own. This frozen yoghurt is my latest that I've made and it is really lovely, light and refreshing!
Makes approx 2 litres ice cream
1 cup serving = 1 milk + 1/2 fruit + 1/2 starch
500g watermelon, chopped
1 cup fat-free vanilla yoghurt
375 ml fat-free milk
4 egg yolks
½ cup sugar
½ tsp vanilla essence
Adapted from tasteofhome.com
1 serving = 2 starches + 2 proteins + 1 fat
1 cup fat-free milk
1 1/4 cup grated reduced-fat cheddar
125g (1/2 tub) fat-free chunky cottage cheese
125g (1/2 tub) fat-free smooth cottage cheese
3 tblsp flour
2 1/2 cups cooked macaroni pasta
3 tomatoes, sliced
1/2 grated onion
Salt and pepper to taste
1. Mix the milk, cheeses, flour and pepper
2. Stir in the macaroni and onion
3. Place half mixture in a baking dish, top with sliced tomatoes.
4. Place the rest of the mixture in and top with the remaining tomatoes
5. Sprinkle with paprika
6. Bake uncovered at 180ºC
7. Serve with a fresh green salad
Cauliflower is not only rich in fibre and antioxidants, but also makes this excellent creamy, low-calorie and "free" soup!
1.5kg cauliflower, washed and cut into florets
1 tblsp olive oil
2 stalks of celery, chopped
3 leeks, sliced
1 large onion, chopped
2 - 3 tblsp powdered chicken stock
Salt and pepper to taste
Lila Bruk is a registered dietician, nutritional consultant and freelance health journalist.
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