By Staff
Small Changes Like "Meatless Mondays" Are Key to Long-Term Success
Millions of Americans vow each
year to kick a bad habit, eat more sensibly or strive for a balanced lifestyle. From starting an exercise program to a fad diet, resolutions are tough to stick with, particularly when goals are too high. However, there are simple ways to improve your lifestyle without making drastic changes or sacrificing great taste.
Establishing small, realistic goals is key to developing positive habits. For example, according to the American Heart Association, brisk walking done most days of the week for at least 30 minutes improves the fitness of the heart and lungs. In addition, going meatless one day a week may help you begin a better diet.
To make "Meatless Mondays" delicious and attainable, Boca Foods' Web site, www.bocaburger.com, offers meatless recipes that let you indulge in favorite foods (see Easy Tips for a "Healthy You").
Boca meatless products are a line of soy-based products ranging from burgers to breakfast sausages to chicken that are lower in fat and cholesterol than their traditional meat-based counterparts. In fact, the Food and Drug Administration approved a claim that a diet low in saturated fat and cholesterol that includes 25 grams of soy protein
a day may help reduce the risk of heart disease, the number one cause of death among American women according to the American Heart Association.
On-the-Go Breakfast Sandwich
Layer a toasted multigrain English muffin with tomato slices, scrambled egg substitute and heated Boca Meatless Breakfast Patties. Sprinkle with shredded reduced-fat cheese; cover with top half of muffin.
Tip: Season with freshly ground black pepper. Wrap sandwich in foil for easy holding if you are on the go.
Tasty Taco Fiesta
2 cups frozen Boca Meatless Ground Burger
3/4 cup salsa
1 teaspoon chili powder
1/4 teaspoon ground cumin
6 tortillas (flour, corn or whole wheat), warmed
Shredded lettuce, chopped tomato, onion,
shredded cheese and cilantro (optional)
Heat and stir meatless ground burger, salsa and seasonings
in skillet on medium heat 6 to 8 minutes or until thoroughly heated. Fill tortillas with ground mixture and desired toppings. Makes 6 tacos.
Tip: Use hot salsa for spicy tacos. Try taco ground mixture to make nachos.
Salsa Fresca Burgers
1 medium tomato, chopped
2 tablespoons chopped yellow or green bell pepper
1 tablespoon chopped onion
1 tablespoon chopped fresh cilantro
1 teaspoon minced jalapeno pepper
1/4 teaspoon ground cumin
Mix all ingredients. Season with salt and pepper, if desired. Serve as a topping on any variety meatless burgers (see package directions). Makes 4 servings (about 1 cup).
Tip: Also great as a topping on Boca Original or Spicy Meatless Chik'n Patties.
Heart Warming Chili
2 bell peppers (red, yellow or green),
diced into 1-inch pieces
1 medium onion, chopped (about 1/2 cup)
2 cloves garlic, minced
2 teaspoons oil
1 box (12 ounces) frozen Boca Meatless
Ground Burger
1 tablespoon chili powder
1/2 teaspoon ground cumin
1 can (4 ounces) chopped green chilies, drained
1 can (14-1/2 ounces) diced tomatoes
1 can (15 ounces) black beans, drained
1 can (15 ounces) chili beans in sauce
1 can (15 ounces) tomato sauce
Cook and stir peppers, onion and garlic with oil in large saucepan on medium-high heat about 3 minutes. Add remaining ingredients. Bring to boil; reduce heat. Simmer
30 minutes, stirring occasionally. Serve with chopped tomato, green onion, reduced-fat shredded cheese, light sour cream, hot pepper sauce or other favorite toppings, if desired. Makes 8 (1-cup) servings.
Tip: Add 1 cup frozen kernel corn with remaining ingredients.