Meat-Free Fridays

Whether you regularly follow a vegetarian diet or you have vowed to avoid meat on Fridays during the Lenten season, or you just want a tasty dinner idea, try this Polenta and Vegetable Casserole! I borrowed the recipe right from our website and had a complete meal in less than 30 minutes. The polenta is creamy and satisfying and the variety of textures is pleasing to the palate. Try a variety of different beans to add a little variety - I used garbanzo and black beans and really enjoyed the bite the garbanzos offered. Also try topping the casserole off with a few slices of avocado in place of some of the cheese - this reduces the saturated fat content and boosts the creaminess factor.

As with any meal, vegetarian or not, it is important to focus around lean, high quality protein. The beans in this dish add a ton of B vitamins and fiber as well as some protein. By combining beans and polenta (a corn product) in this recipe, we include all the essential amino acids. Certain amino acids are termed essential because the body cannot make them, so we must consume them from food. Beans lack Methionine and corn lacks Lysine - in combination we have a complete protein. The whole grain quinoa is another great source of vegetarian protein and actually contains all the essential amino acids. Look for great side dishes made with quinoa on our website as well.

Having a hard time finding balanced vegetarian meal options? Do you find yourself eating the same 5 to 10 foods each day? You need the EB Dietitians as your menu planning resource!