Meatless Monday

The one problem many vegetarians fall subject to is eating a diet that is too low in protein.  Research has shown that individuals on low protein diets have a lower metabolic rate at rest than those who consume a diet that has adequate protein (1).  So how much protein should you be eating?  A good rule of thumb is to consume about 1.0- 1.2 grams of protein per kilogram body weight, or 1.2-1.4 grams per kg if you are active.

In the spirit of Meatless Monday, I wanted to talk about a good vegetarian protein source- Quinoa. Pronounced KEEN-wah, Quinoa is an amino acid rich seed that originated as a dietary staple in South America. Just 1 cup packs 9 grams of protein, which is more than the 8 grams found in an egg.  

Often categorized as a grain, quinoa cooks up into a fully, slight crunchy texture that can provide a somewhat nutty flavor.  What makes quinoa superior in terms of nutrition is that it is considered to be a complete protein, meaning that it includes all nine essential amino acids.  Also, since quinoa is a good source of manganese, magnesium, folate, and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis (2,3,4,). 

Quinoa is also gluten-free, so it is a great option for people with Celieac disease or gluten sensitivity. 

So try Quinoa tonight in this Meatless Monday recipe for

 Quinoa Stuffed Peppers

Serves 6

Ingredients

• 1 tablespoon olive oil, plus more for oiling the pan
• 1 red onion, chopped
• 1/2 pound sliced mushrooms
• 1 cup chopped carrots
• 7 bell peppers (1 cored, seeded and chopped; tops removed and reserved from remaining 6 then cored and seeded)
• 1/2 cup chopped parsley
• 1/4 pound baby spinach
• 1 1/2 teaspoons ground cinnamon
• 3/4 teaspoon ground cumin
• 1 cup uncooked quinoa, rinsed and cooked according to package directions
• Salt and pepper to taste
• 1/2 cup roasted, salted cashews

Method

Heat oil in a large skillet over medium high heat. Add onion and cook, stirring occasionally until transparent, 8 to 10 minutes. Add mushrooms and cook until softened, 4 to 5 minutes more. Add carrots and chopped peppers, cook until just softened, then add parsley and spinach (in batches, if needed). Let spinach wilt then stir in cinnamon, cumin and cooked quinoa and toss gently to combine. Add salt, pepper and cashews and cook 1 to 2 minutes more. Set aside to let filling cool until just warm.

Meanwhile, preheat oven to 350°F. Grease a 9- x 13-inch baking pan with oil then set aside.

Divide quinoa mixture evenly among remaining 6 bell peppers, gently packing it down and making sure to fully fill each pepper. Top each pepper with its reserved top then arrange them upright in prepared pan. Cover snugly with foil and bake, checking halfway through, until peppers are tender and juicy and filling is hot throughout, about 1 hour. Transfer to plates and serve.

Nutrition

Per serving (1 pepper): 250 calories (90 from fat), 10g total fat, 1.5g saturated fat, 0mg cholesterol, 280mg sodium, 36g total carbohydrate (7g dietary fiber, 6g sugar), 9g protein

*Recipe taken from Whole Foods






1.  Bray, G., Smith, S., Jonge, L., Xie, H., Rood, J., & Martin, C. (2012). Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating. Joural of the American Medical Assocaition, 307, 47-55.


2. Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.

3. van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women. Diabetes Care. 2006 Oct;29(10):2238-43. 2006. PMID:17003299.

4.Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease. Am Heart J. 2005 Jul;150(1):94-101. 2005. PMID:16084154.