Meatless Mondays
Food choices are a significant part of maintaining good overall and kidney health. While there is plenty of information online, much of it is conflicting and so it can be a challenge to navigate all the messages that relate to nutrition and health to finally land on a diet that is flavourful, enjoyable, and nutritious.
Meatless Mondays encourage culinary exploration and creativity. From hearty lentil stews to colorful vegetable stir-fries, there is an abundance of delicious and nutritious options to explore. Added bonus? Meatless Mondays aren’t only beneficial for us, they are also helpful for the environment.
Meatless Mondays not only help our kidney health and encourage us to explore new recipes, but they can also keep those grocery bills down.
Choosing vegetarian proteins found in beans, lentils, nuts, and seeds can help improve kidney-related health outcomes by:
Reducing the amount of protein lost in urine (proteinuria), thereby slowing progression of kidney disease
Maintaining a healthy weight and thereby improving blood pressure, blood sugar, and cholesterol
Increasing fibre intake in the diet and preventing constipation for improved elimination of waste from the body
Reducing the acid load on your kidneys
Whether we study blood pressure, heart health, diabetes, or chronic kidney disease, we see time and time again that those who include plant-based eating in their diet tend to have better health outcomes compared to individuals whose diets are higher in meat-based proteins. As with everything else, variety is the spice of life, and including a combination of foods in your diet is the best way to achieve improved wellbeing, health, and energy.
Carrot and Apple Soup
Ingredients:
1 tablespoon olive oil
1 small white onion, chopped
2 tablespoons chopped fresh ginger
4 large carrots, peeled and chopped
1 apple, peeled, cored, and chopped
8 ounces canned chickpeas, no added salt
3 teaspoons ground cinnamon
4 cups vegetable broth, no added salt
1.5 cups unsweetened plain almond milk
Instructions:
In a large pot over medium heat, heat the olive oil. Add the onion and ginger. Cook until the onion is soft and translucent, about 5 minutes.
Add the carrots, apple, chickpeas, cinnamon, and broth.
Simmer the soup until the vegetables are tender, about 15 minutes.
Remove from the heat and pour the soup into a blender. Add the almond milk and blend until smooth. Alternatively, use an immersion blender, and blend the vegetables and almond milk in the pot until smooth
Middle Eastern Chickpea and Vegetable Stew
serves 10 (two cups per serving)
Ingredients:
2 tbsp vegetable oil
1 medium eggplant, 1-inch dice
2 carrots, peeled, ½-inch dice
1 medium onion, thinly sliced
5 cloves garlic, finely chopped
2 tbsp grated fresh ginger
2 tsp sweet paprika
2 tsp smoked paprika (optional)
1 tsp cumin seed
2 tbsp tomato paste
3 cups water
1 cup cauliflower, frozen florets
2 bell peppers, 1-inch dice
6 cups no salt added canned chickpeas, rinsed and drained
Whole Wheat Couscous Ingredients:
5 cups boiling water
2 ½ cups whole wheat couscous
2 tsp curry powder (optional)
Instructions:
Place dry couscous in a heat-proof bowl or pot and pour in boiling water. Cover tightly with plastic wrap or lid. Fluff with a fork after 15 minutes to break up any clumps.
Heat medium pot with oil and fry garlic until slightly browned. Add eggplant and continue cooking until browning begins. Add onions and carrots and cook together for 3 minutes. Add ginger and spices and cook for 1 minute.
Add tomato paste and water. Bring everything to a boil and gently simmer for 20 minutes, uncovered.
When carrots and eggplant are tender, add peppers, cauliflower, and chickpeas. Simmer for approximately 10 minutes or until all vegetables are knife tender.
This article is republished from the Kidney Magazine.