Meatless Meals? Easy!

BESSEMER, MI – by Keri Singleton – Tuesday, February 9, 2010 - The Michigan State University-Gogebic County Extension Office, located in Bessemer, Michigan, was the site of the last of six classes, dealing with various topics, held by the Extension. People who attended were treated to tofu, vegetarian chile, soybeans, and veggie burgers. The topic of Monday’s class was “Meatless Meals: The Benefits of Eating Less Meat.” Dawn Collura, Nutrition Educator, gave a presentation which included a way people can save money on their food budget: simply serve meat less often. She gave the assembled group many ideas for substituting non-meat entrees for meat ones. It was explained that protein can be found from beans, legumes, and tofu, among other non-meat choices. There are also many ready-to-eat vegetarian foods available in grocery stores, and at Ironwood’s downtown Northwinds Natural Foods Co-Op.

People of all ages were at the class, and enjoyed the vegetarian fare offered. Recipe ideas were exchanged. [SEE RECIPE BELOW] Dawn recommended Vegetarian Times for anyone looking for recipes, either partial vegetarian or vegan (one who eats absolutely no animal products).

There were six classes offered by The Extension; and each of the following people took the lead on two classes: Vicki Nelson: 4-H Educator, Lucia Patritto: County Extension Director, and Dawn Collura: Nutrition Educator. Much gratitude goes out to the volunteers who helped make the classes run smoothly: Jean Sgaggio and Loretta Vallone.

Lucia Patritto passed along a future event that the Extension Office is involved in. On this Thursday night, February 11, 2010, at 6:00 PM, nature photographer Jeff Richter will present a slideshow and program at Gogebic Community College, in the lecture center of the main building, about nature and enjoying the outdoors, as well as photography. Admission is free with a donation of two cans of food for area food pantries. Refreshments will be served.

Black Bean/Red Bean Chili

This thick, rich and satisfying chili gets an extra flavor twist from the corn and hominy. Make it with hot or mild chili powder, depending on your taste buds.

Ingredient List (Serves 6)

2 tsp. olive oil
1 medium-sized yellow onion, chopped
1 medium-sized red bell pepper, chopped
2 large carrots, chopped
2 large cloves garlic, minced
1/4 cup hot or mild chili powder, or to taste
1 tsp. ground cumin, or more to taste
1 28-oz. can crushed tomatoes
2 15.5-oz. cans black beans, drained and rinsed
115.5-oz. can pinto beans, drained and rinsed
1 Tbs. honey or maple syrup
2 5.5-oz. cans diced green chiles
1 1/2 cups water
114.5-oz. can hominy, drained and rinsed
1/2 cup cooked corn kernels (fresh or frozen), as garnish, optional

Directions

1. Heat oil in large pot over medium heat. Add onion, bell pepper, carrots and garlic. Cover and cook to soften the vegetables, 5 to 7 minutes. Stir in chili powder, cumin, tomatoes, beans, honey, chiles and water. Bring to a boil, and reduce heat to low. Cook until vegetables are tender and chili is thick, about 45 minutes. Stir in hominy, and cook to warm through.

2. To serve, ladle into bowls, and garnish with corn kernels, if desired.

Nutritional lnformation

Per SERVING: Calories: 380, Protein: 18g, Total fat: 4g, Saturated fat: g, Carbs: 71g, Cholesterol: mg, Sodium: Img, Fiber: 24g, Sugars: 7g