Slow Cooker Lentils

Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 cup dried lentils, rinsed
  • 1 tablespoon homemade taco seasoning mix
  • 3 cups water

Directions:

  1. Spray slow cooker with nonstick cooking spray. Stir all ingredients together in the slow cooker.
  2. Cook on high for 4 hours.
  3. Use cooked lentils as the filling for lentil tacos, burrito bowls, or taco salads.

Nutrition information per serving:
120 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15mg sodium, 23g total carbohydrate, 4g fiber, 2g sugar, 8g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

What Is a Plant-based Diet?

plant-based bowl of food

Plant-based diets are growing in popularity. Eating plant foods may protect from chronic diseases like heart disease, high blood pressure, and type 2 diabetes.

The goal of a plant-based diet is to consume more whole plant foods—like fruits, vegetables, legumes, nuts and seeds, and whole grains—that will provide adequate nutrition overall.

Some people may choose to follow a vegetarian or vegan diet, while others may just eat one meatless meal a week. Eating a vegetarian diet means not eating flesh foods (meat, poultry, seafood, wild game) and may or may not exclude eggs or dairy products. A vegan diet excludes all flesh foods, eggs, and dairy products and may also exclude honey.

There are many plant-based foods that make eating a plant-based diet easy. Check out this list of meat alternative products, www.todaysdietitian.com/newarchives/1021p42.shtml, on the market.

Be a smart shopper, though! Choose mostly whole and minimally processed food from a variety of food groups to have a well-balanced diet.

Sources:
Eat Right, www.eatrightpro.org
Eating Well, www.eatingwell.com

Meatless Meals

Quesadilla

Eating plant-based meals improves your heart health by lowering cholesterol levels and blood pressure. Eating meatless meals may also save you money at the grocery store. According to the American Heart Association, “People who eat less meat tend to consume fewer calories, and foods such as beans are one of the most cost-effective sources of protein available.”

Follow MyPlate, myplate.gov, to plan healthy meatless meals that include fruits and vegetables, whole grains, beans and legumes, unsalted nuts, and/or lower fat or fat-free dairy foods. Eating one meatless meal a week is a great way to start. Visit the American Heart Association, www.heart.org, for more tips on keeping your heart healthy.

Easy meatless meal ideas include the following:

  • vegetable quesadillas
  • spaghetti with tomato sauce
  • macaroni and cheese
  • bean burritos
  • vegetable stir-fry with tofu
  • lentil tacos
  • stuffed potatoes

Source: American Heart Association, www.heart.org, and Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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