Let's BBQ During Quarantine: Where's the Beef?

 
Let’s BBQ during quarantine
(AKA – where’s the beef?)!
 
Debbie Lucus, MS, RD, CDCES
05.12.20
dlucusrd@gmail.com
 
Where’s the Beef?
 
Meal planning basics:
P
l
a
n
t
 
p
r
o
t
e
i
n
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
½ 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 aren’t 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:
½ cup cooked beans
½ cup tofu or tempeh
¼ 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)
 
What will you do with beans this week?
Slide Note

On the next few slides we’ll look at a few common varieties of beans and discuss their shape, size, and flavor.

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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.

  • BBQ
  • Quarantine
  • Cooking Tips
  • Foodie
  • Grilling

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  1. Lets BBQ during quarantine (AKA where s the beef?)! Debbie Lucus, MS, RD, CDCES 05.12.20 dlucusrd@gmail.com

  2. Wheres the Beef? 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Meal planning basics: Plant protein Unprocessed carbs Healthy Fats

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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)

  9. 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

  10. What can you do with canned beans? Bean salad BBQ beans Top a salad Add to pasta Tacos/burritos Bowls Soups, chili, stews ????

  11. Pre-made Veggie burgers An Insanely Good Burger Made From Sanely Good Ingredients Impossible Burger

  12. 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

  13. 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,

  14. 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)

  15. 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

  16. Helpful BBQ Tools Besides the grill, tongs and spatula- BBQ Wok BBQ flat grill Pizza grill pan Quesadilla grill pan

  17. 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

  18. 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)

  19. What will you do with beans this week?

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