The relationship that Americans have with meat is tight-knit and longer standing than a few generations of Weber grills.
It’s a particular way of eating; a recognizable, familiar, predictable and sought-after shared experience that is not only cultivated but greatly celebrated. From the first buck of hunting season to top-market Spencer steaks, gathering around the grill is not simply a pastime, it’s a quintessential tradition for many.
And I can honestly say, I love to celebrate it too.
There is something to be said for the gathering of people to cultivate good food in the spirit of togetherness. Italians have this down pat. Interestingly, community is one of the key shared factors among centenarians (the oldest living folks) in Italy and other Blue Zones around the world.
Another factor is enjoying a pesca-vegan or pesca-vegetarian lifestyle! Don’t be afraid of the higher fat content in the Mediterranean diet – just aim for healthier plant-based fats and mix in unsaturated fatty acids from wild fish.
Yes – less meat is actually better for living a healthful long life.
You’ve probably heard it called the “Mediterranean” diet, but it really is a whole lifestyle – the diet plus regular activity integrated into daily life, a life-long commitment to investing in community and occasionally some good wine.
For the sake of all of our health and longevity, I’ve created a few easy, delicious, dollar savvy and dare I say – “toddler approved” – meatless mains to get you through at least 2 dinners a week.
Black Bean Burgers
Equipment
- medium bowl, large spoon, fork, skillet with lid, stove, knife and cutting board, measuring spoons
Ingredients
- 2 cans Organic Canned Black Beans (or from scratch)
- 1.5 cups Gluten Free Breadcrumbs
- 2 Eggs OR 2 flax eggs
- 5 oz Goat Cheese
- 5 tbsp Shallots minced
- 1 tbsp Fresh Chives minced
- 1 tsp Cumin
- 1 tsp Smoked Paprika
- ½ tsp Chili Powder
- ½ tsp Black Peppercorn freshly ground
- ¼ tsp Turmeric
- 2 tbsp Drinking Water to moisten
- 4 tbsp Avocado Oil
Instructions
- Drain and rinse the beans. (cook the beans then drain/rinse if going from scratch).
- Heat the beans either in the microwave or a steamer until warm. Place in medium or large bowl. Mash with a fork to desired consistency. I prefer some whole bean chunks in mine. Note: the mixture won’t congeal well if you don’t mash them for at least a few minutes.
- Whisk 2 eggs and add. Blend in remaining ingredients (minus the avocado oil and goat cheese) and mix well.
- Soften the goat cheese in the microwave and add. Stir until thoroughly mixed.
- Cover the bowl and place in refrigerator for at least an hour, up to a day. (This helps the mixture congeal and hold together better when distributed into patties.)
- Form mixture into 8 medium sized patties and cook 3 or 4 at a time in a skillet on medium heat with avocado oil. Be sure to flip regularly and don’t overcrowd the burgers. You may need to place the lid on for a bit if the patties are thick and you suspect they’re not cooking evenly.
Notes
- If you suspect you only need 4 burgers that week, you can freeze the other raw patties in wax paper and Ziploc baggies for up to 3 months. This is a favorite freezer-find for me on a time-crunch week!
- Buy LOW sodium beans and be sure to rinse them thoroughly to minimize salt and decrease sodium content in your burgers. This is better for overall health and especially important for folks watching their sodium intake.
Nutrition
More Programming Notes:
- These burgers make a great ‘main’ for lunches or a post-workout snack for the adolescent athlete.
- Side suggestions: Slaw salad (A-grade) & Sweet Potato Fries (A-grade) (see Wild n’ Naked Beef).
- Need something fancy? Our Crispy Spirally Sweet Potatoes (A-grade) serve as a gourmet and delicious base to place the burger on. Just add your favorite cheese!
One of my favorite ways to budget and plan new recipes is by re-purposing old ones!
This next meal does just that. I utilized my black bean burger recipe and added a twist to create an easy meal for stuffed bell peppers on a budget. The most expensive part will be the bell peppers. The stuffing earns an A grade in cost per kcal.
Savory Bell Peppers
Equipment
- medium bowl, oven-ware 9×9 dish, oven, large spoon, fork, knives and cutting board, measuring spoons
Ingredients
- 1 can Organic Canned Black Beans (or from scratch)
- ¾ cups Gluten Free Breadcrumbs
- 1 Eggs OR 1 flax egg
- 5 oz Goat Cheese
- ½ Onion chopped/minced
- 1 tsp Cumin
- 1 tsp Smoked Paprika
- ½ tsp Chili Powder
- ½ tsp Black Peppercorn freshly ground
- 3 tbsp Extra Virgin Olive Oil we like California Olive Ranch
- 4 Bell Peppers
- 1.5 cups Organic Spinach packed
Instructions
- Preheat oven to Bake at 350°F
- Drain and rinse the beans. (cook the beans then drain/rinse if working from scratch).
- Heat the beans either in the microwave or a steamer until warm. Place in medium or large bowl. Mash with a fork to desired consistency. I prefer some whole bean chunks in mine. Note: the mixture won’t congeal well if you don’t mash them for at least a few minutes.
- Wash the spinach and rinse in a salad spinner, then chop and blend into bean mixture
- Whisk the egg and add. Blend in remaining ingredients (minus the goat cheese) and mix well.
- Prep your bell peppers: wash and carve out the inside. Chop up any remaining bell pepper attached to the stem-top you removed, and add it to the stuffing mixture.
- Fill each bell pepper half-way with stuffing mixture, then add a sprinkle of goat cheese and then top with stuffing mixture. Pack down each pepper and top with goat cheese or favorite shredded cheese (you only really need a tablespoon or so each).
- Place peppers into an oiled 9×9 oven-ware dish, cheese side facing up. Cover and refrigerate over night for a more cohesive and moist pepper.
- Bake in preheated oven for 25-30 minutes until ready. Peppers should be soft.
Notes
- Use GREEN + RED bell peppers for a little festive holiday fun.
- Green Bell Peppers are typically cheaper than red, yellow or orange bell peppers.
- Make this meal vegan by using vegan cheese and a flax egg instead of a chicken egg.
- Bell Peppers are not lectin free. If you’re choosing to follow a lectin-free diet, be sure to cook everything in a pressure cooker and consider serving this in romaine lettuce bowls and omitting the bell peppers. Also, use white Basmati rice from India in place of the rice “bread” crumbs.
Nutrition
Don’t waste the bell pepper tops. Add them to your stuffing! 
Try red + green bell peppers for Christmastime.
I used white beans in this pictured version of Savory Bell Peppers because that’s what was in my pantry! Get Creative.
Looking for a way to bring this meal cost down to an A-grade while adding some extra Calories?
$ – SAVVY: The answer to this problem is three-fold. For specific recipe details read this.
- Change the original recipe so that it has more calories with less expensive food.
- Sometimes changing the original means using less expensive food with fewer calories.
- Add a low cost side dish with a lot of calories to bring your total cost per Calorie down.
- Use a combination of both: add a higher calorie, low cost side AND alter the main dish so it fits your budget.
- In the case of the “Savory Bell Peppers” – this option created the A-priced meal.
Quick Link to our Keto Breadsticks (An A-grade item at just $0.49 per serving).
Make the entire Keto Breadstick recipe and save half of it, for two fabulous reasons:
- People are less likely to consume excess Calories when excess food isn’t available. This will help reduce the grocery bill and depending on the individual, may also help with fitness goals.
- You just made a good part of lunch or dinner for tomorrow — save it in the fridge for later and save yourself some future time!
Remember – you’re halving this Keto Breadstick recipe, so cut all of the nutrition facts in HALF for each person.
Remember our Colorful Rice dish?
It was on the verge of being an A- meal, vegetarian and potentially vegan. Well, here’s the healthier, lower cost version that is not only Vegetarian, it earns higher marks for lower cost per Calorie – an A grade!
Avoiding lectins? Use White Basmati Rice and use a pressure cooker. Consider omitting the peas.
Vegetarian Colorful Rice
Equipment
- rice cooker (or pot of water), skillet, baking sheet, steamer (or microwavable bowl), Corning ware or large bowl, spoon, tongues, knife, oven, stove, aluminum foil and paper towels
Ingredients
- 3 cups Organic Brown Rice or white Basmati
- 1 lbs Asparagus Spears 15 spears
- 1.5 cups Organic Frozen Peas
- 8 oz Organic Mushrooms Sliced or chopped
- 1 each Onion chopped
- 4 oz Goat Cheese
- 16 oz Low Sodium Vegetable Broth Organic
- ½ tsp Thyme ground
- ½ tsp Smoked Paprika
- ½ tsp Garlic Powder
- 1 tsp Black Pepper cracked or ground
Instructions
- Cook the brown rice per package instructions, in the low sodium chicken broth (vs water). While it’s cooking, do the following:
- Slice washed asparagus spears into ¼ – ½ inch pieces, saute in skillet over medium-high heat in 1 Tbsp avocado oil with spices.
- After 2-3 minutes, add washed sliced mushrooms and diced onion, stir occasionally. Cook to desired consistency then set aside. While this is cooking – set up your peas to cook.
- In a pot with a steamer insert – add about 1 inch of water – cook peas (about 5 minutes), drain and set aside.
- In a large bowl or Corning ware, combine all of your ingredients, begin mixing. Stir in the goat cheese chunks until blended. Done!
Notes
- Sub-in Vegan Cheese for the Goat Cheese to make this a Vegan meal!
- If you are on a sodium restricted diet or have a history of heart disease, or are interested in eating closer to the Mediterranean style – this Vegetarian version of Colorful Rice is better than its bacon counterpart.
Nutrition
Looking for more budget-savvy plant-based protein ideas?
