Let's BBQ During Quarantine: Where's the Beef?
Debbie Lucus, MS, RD, CDCES, shares tips for BBQing during quarantine. The article includes a fun BBQ image and provides contact details for Debbie. It also humorously asks, "Where's the Beef?" The content discusses BBQing ideas and recipes for a delicious at-home BBQ experience.
Uploaded on Sep 08, 2024 | 0 Views
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Lets BBQ during quarantine (AKA where s the beef?)! Debbie Lucus, MS, RD, CDCES 05.12.20 dlucusrd@gmail.com
Wheres the Beef? 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Meal planning basics: Plant protein Unprocessed carbs Healthy Fats
Why Protein? Essential for body s structure and movement Building & repair of tissues and cells Antibodies Enzymes Hormones Carriers (moves oxygen and electrons) Important for weight loss Satiety Preserves lean muscle mass
How much protein do I need? 0.8 1.0 grams protein per kilogram (OR 0.36 0.45 grams per pound) Most vegans need about 0.9 grams/kg (0.4 grams/pounds) Uses our current/ideal body weight extra body fat doesn t need more protein 200# x 0.36 grams/pounds = 72 grams protein/day For most, the range is 40-80 grams About 10-20 percent of your calories from protein
Protein quality Building blocks of protein are amino acids Animal protein = all of the essential amino acids (now called indispensable) Plant protein = all the essential amino acids, but not all in large quantities Combining a variety of plant foods will ensure adequate amino acids Beans are low in methionine, grains are low in lysine Don t need to combine at same meal
Protein power from plants Beans and legumes 7-9 grams/1/2 cup serving Cooked, dried beans Lentils Soy beans Split peas Beans provide the most lysine Nuts & Seeds 5-8 grams/1/4 cup serving Nut butters (2 Tbsp serving) Flax/Hemp/Sesame/Sunflower seeds
Protein power from plants Grains 2-6 grams/serving Quinoa Oats (oat groats are highest protein of the oats) Wheat & Wheat berries Wheat sprouts Veggies 1-3 grams/serving for most veggies
Back to the BBQ Veggies burgers/sausages are easy options (but more processed) Make your own veggies burgers Tofu (squeeze out the liquid, cut into slices, marinate and grill) Tempeh (fermented soy) Seitan (wheat meat) Portobello mushroom burger Veggies Pizza or flatbreads Jackfruit Fruit (doesn t contribute protein, but is tasty)
Make your own veggie burgers Beans + whole grains + veggies For example: Black/kidney beans + oatmeal + brown rice (cooked) + BBQ sauce Sweet potato + garbanzo bean + oats + quinoa
What can you do with canned beans? Bean salad BBQ beans Top a salad Add to pasta Tacos/burritos Bowls Soups, chili, stews ????
Pre-made Veggie burgers An Insanely Good Burger Made From Sanely Good Ingredients Impossible Burger
Baked BBQ burgers Ingredients: 2 15-oz cans black beans, rinsed and drained 1 15-oz can kidney beans, rinsed and drained 1 c rolled oats 1 c cooked brown rice prepare in advance cup barbecue sauce 1 Tbsp onion powder
BBQ Side Dish Cowboy Caviar Ingredients: 1.5 cups black eyed peas (canned okay) 1.5 cups corn kernels 2/3 cup green onions 2/3 cup cilantro 1.5 cups tomatoes 2 cups shredded cabbage (can shred your own or by a slaw mix I use Rainbow Broccoli Slaw For the dressing: red wine vinegar, hot sauce (ie. Tabasco), garlic, pepper,
BBQ side dishes providing protein power Beans Baked beans 3 bean salad Cowboy caviar Add some broccoli slaw to volumize this awesome bean salad (found in the CWP cookbook) Dips Hummus =beans + tahini (sesame seed paste) Veggies Corn Avocado Mixed veggies/potatoes (cook potatoes in microwave a little first)
Fun things to grill that arent protein powerhouses Fruit Pineapple Peaches/nectarines/plums Watermelon Fruit kebabs S mores Portobello mushrooms (marinate first make great burgers ) Quesadilla Instead of cheese, use hummus or bean spread as the spread with a bunch of veggies Dessert quesadilla: spread PB on tortilla, top with sliced banana and vegan mini chocolate chips, fold tortilla in half and lay on grill pan
Helpful BBQ Tools Besides the grill, tongs and spatula- BBQ Wok BBQ flat grill Pizza grill pan Quesadilla grill pan
Protein bottom line It is easy to get enough plant-powered protein Choose whole, real foods Get a variety of plant foods throughout the day Choose 3-4 servings of protein food daily: cup cooked beans cup tofu or tempeh cup peanuts 1 cup soymilk 2 tablespoons peanut butter
BBQ Bottom line Veggie meats are an option Make your own or buy pre-made Responsible eating and living (REAL) https://responsibleeatingandliving.com/category/blogs/recipes/holidays/ summer/ Add healthful sides Beans Grilled veggies Dips with veggies or crackers Have grilled fruit for dessert (unless you are going for the s mores)