Nutrition Nugget #1- Meatless Mondays or Everyday?

Children's Hospital in Boston did an experiment with healthy individuals that indicated that current advice to restrict red meat and not white meat should not be based on their plasma lipid effects. Indeed, other effects of unprocessed red meat consumption could contribute to adverse effects on CVD risk.In conclusion they decided plant based whole food dishes are best to prevent heart diseases.Non meat proteins such as vegetables,legumes, dairy show the best cholesterol regarding cardiovascular health.

effects of red meat, white meat, and nonmeat protein sources onatherogenic lipoprotein measures in the context of low compared with high saturated fat intake: a randomized controlled trial

Nathalie Bergeron,1,2Sally Chiu,1Paul T Williams,3Sarah M King,1and Ronald M Krauss

nking intake to cardiovascular disease(CVD)

Simple Chickpea Tacos!

Source: The Cheese Trap by Neal Barnard, M.D.; recipe by Dreena Burton

Ingredients

chickpeas, rinsed and drained (2 15-ounce cans)
water (2 tbsp., plus more if needed)
onion, chopped (3/4 cup)
zucchini and/or bell pepper, minced (1 cup)
chili powder (2 tsp.)
ground cumin (2 tsp.)
smoked paprika (2 tsp.)
garlic powder (1 tsp.)
dried oregano (1 tsp.)
allspice (1/4 tsp.)
crushed red pepper flakes; or fresh minced chili pepper, to taste, see Note (1/4 tsp.)
sea salt (3/4 tsp.)
freshly squeezed lime juice (3 tbsp.)
molasses (1 tsp.)

Directions

Mash the chickpeas by pressing with the bottom of a measuring cup on a cutting board. (This doesn't have to be thorough, just a rough mash/squish of most of the beans.)
Heat the water in a skillet over medium-high heat. Add the onion, zucchini or bell pepper, chili powder, cumin, paprika, garlic powder, oregano, allspice, pepper flakes, and salt. Cook, stirring occasionally, for 6 to 8 minutes, until the onion has softened. If the mixture is drying out and sticking, add another splash of water.
Add the mashed chickpeas, lime juice, and molasses and stir thoroughly. Reduce the heat to medium and cook, stirring, for 8 to 10 minutes, until mixture is heated through. Taste, and if you'd like extra salt or heat, add additional seasonings. If mixture is still dry or sticking, add another 2 to 3 teaspoons of water, increase the heat briefly, and scrape the skillet to help bring up the spices from the bottom of the skillet.
If you'd prefer, add chopped jalapeño or other another hot pepper to this mixture instead of crushed red pepper flakes. Add as much as you normally like.

Nutrition Facts

Per serving

Calories: 235;

Fat: 4.5 g;

Saturated Fat: 0.4 g;

Calories from Fat: 16%;

Cholesterol: 0 mg;

Protein: 12 g;

Carbohydrates: 40 g;

Sugar: 9 g;

Fiber: 11 g;

Sodium: 503 mg;