Written by Nicole Meadow, MPN, RD

Meatless Monday is a national health campaign that was started in September 2003.  A Meatless Monday means starting each week with a day without any meat products and replacing them with other protein sources like beans, legumes, tofu, nuts, tempeh, and lots of whole grains, fruits and vegetables.  Its goal is to help Americans prevent heart disease, stroke, diabetes and cancer- four of the leading causes of death in America by reducing the amount of fat consumed in their diet.  Research has indicated that diets high in saturated fat (mainly from meat and high-fat dairy products) increase the risk of heart disease, stroke, diabetes and cancer. Many of these diseases that lead to death are preventable by making lifestyle changes such as increasing physical activity and decreasing saturated fat intake.  Increasing fruit, vegetable and whole grain consumption (hence increasing fiber and antioxidant intake) has been shown to be protective of diseases like heart disease and cancer.  Try making your Mondays meatless… check out www.meatlessmonday.org and www.meatlessmonday.com for ideas on getting started.  As always, start with small steps.  Try a vegetarian dinner on Monday nights if the idea of an entire meat-free day seems like a daunting task.  Send your kids with an extra veggie to school or possibly rice and beans or a veggie wrap instead of an entrée that contains meat to work towards this goal.  Also see “kids in the kitchen” for a great recipe for a vegetarian chili that everyone in the family will enjoy.

Kids in The Kitchen: Vegetarian Chili

Ingredients:
-        1 cup barley, soaked overnight in 3 cups water (or use quick cooking barley)
-        2 tbsp olive oil
-        2 large onions, chopped
-        2 carrots, chopped
-        2 celery stalks, chopped
-        4 garlic cloves, chopped
-        1 tbsp cumin
-        1 tbsp chili powder
-        1 tbsp dried basil
-        1 can (15 oz) chickpeas, drained and rinsed
-        1 can (15 oz) black beans, drained and rinsed
-        1 can (15 oz) tomato sauce
-        Juice of ½ lemon
-        vegetable broth (will use to adjust thickness)
-        Cheddar cheese for serving

Directions:
Soak barley  overnight in a medium container that has a lid.

In a large  stockpot, heat the olive oil over medium heat.  Add the onions, carrots,  celery and garlic and sauté for about 5-7 minutes.  Add the spices and  the barley and cook for another 3-5 minutes.  Add the tomato sauce, lemon  juice, and beans and simmer for approximately 30 to 45 more minutes, stirring  often, until the barley is tender.  Add the vegetable broth and thin to  desired consistency.

Serve in bowls  topped with cheddar cheese.  (Make a nice green salad or some veggies on  the side and you have a complete dinner!)

** Kids can help drain and wash the beans, measure spices and set the table (older children can chop veggies with appropriate and safe utensils).  Get them involved to help increase their acceptance of new foods.