Reducing Your Meat Consumption

Today I have a real treat – I have a guest blogger!!! I love it – This post comes from nutrition consultant Karen Gilman – all about reducing your meat consumption (which is healthy and also environmentally friendly)

Take it away Karen (not me Karen, her Karen – confused yet?)

Guest blogger Karen Gilman on reducing your meat consumption:

Have you ever considered reducing the amount of meat you eat and substituting protein-rich legumes such as beans and lentils? These plant-based foods may not be top of mind when you think about protein, but they are excellent sources of this essential nutrient, and contain less fat and fewer calories.

So, why should you consider eating less meat? :

Vegetarian proteins may reduce your risk of heart disease by helping you maintain healthy cholesterol levels and lowering your blood pressure. In addition, studies have shown that plant-based foods may cut your risk for Type 2 diabetes and obesity, and their high-fibre content helps keep you regular – a plus for both digestive and general health.

Eliminating meat just one a day a week from your diet offers more than just health benefits: it’s good for the environment, and meatless meals usually cost less.

However, eating less animal protein shouldn’t mean switching to store-bought highly processed faux meat like veggie burgers and veggie dogs, which are loaded with salt and hard-to-pronounce ingredients.  

Here are 3 tips on how to reduce your meat intake:

  • Choose 1 day a week to eat completely meatless. Consider joining the Meatless Monday movement and eliminate meat completely on Mondays.  Instead of adding chicken to your lunch-time salad add a cup of chickpeas or instead of making a beef stir fry for dinner use tofu.
  • Have beans and lentils in the house. They can be canned or dry – though canned will make life a little easier. Beans are nutritional powerhouses. They are high in protein and fiber, and depending on the variety, are a good source of iron, calcium and B vitamins.  They are a good way to make a meal a little heartier.

Add beans to soups, salads, stews or chili. Make black bean tacos instead of chicken tacos or have lentil Sloppy Joes instead of ground beef Sloppy Joes.

  • Make grains and vegetables the focus of your meals. Prepare a quinoa pilaf with loads of veggies, curry paste and coconut milk. Cook up some rice with spinach, fresh tomatoes and feta cheese.

There are no hard and fast rules when it comes to meatless meals. Experiment with different beans and grains until you find what you like.

Here are a few easy recipes to help you out:

About Karen Gilman:

Karen Gilman is a Certified Holistic Nutritional ConsultantTM and mom to two teenage (yikes!) girls, one vegetarian, one not. For Karen, preparing vegetarian meals for the past 30 years coupled with the Diploma in Natural Nutrition from the Canadian School of Natural Nutrition, has provided her with the insight and tools to provide help to families whose children are vegetarian.

If you have a vegetarian in your household you can check out her website or grab a copy of her FREE e-book Vegetarian Teen Basics For Busy Parents here

Portabello Tuna Melts (Keto friendly)

Its been a bit of time since I posted last – what with the Easter/Passover holidays in between… lots of dead chocolate bunnies since I last typed but I am climbing back on the healthy eating train with no gluten/sugar and lower carb for me – I invented a simple and fast “sandwich” melt one day after work when I didn’t have much time and I was starving. This is when most of us reach for carbs – because the are convenient right? So I present to you a fast and amazingly tasty alternative: the portabello tuna melt!

Looks good right?

Portabello as bread

Ok, maybe this has been thought of before but I feel like I invented it – I was feeling extra smart because my husband Ryan actually commented on how good it looked and how smart it was for me to think of it… he usually thinks much of the food I eat is rabbit food (it’s totally not) and that he HAS to have bread (he doesn’t but that is his perception and I am his wife so as if he will listen to me…)

Ingredients list

Here are the things you will need

Tuna, salmon or chicken (one tin)

mayonnaise (your fave brand or keto home made mayo) if you want to make your own keto mayo here is a recipe link for you:

Two portabello mushrooms with stems removed and set aside

slices of cheese

saracha mayo for a topping (optional)


Start to finish the Portabello Tuna melts take about 10 minutes to prepare. Here are the directions

Remove stems carefully from mushrooms and place in toaster oven on 350 F on a foil lined tray and bake for around 5-7 min until it looks a bit cooked and soft. In the meantime drain the tuna (or salmon or chicken) and mix with your prefered amount of mayo in a bowl. When mushrooms are cooked place the tuna on top and cover with a slice of cheese. Return to warm toaster oven just long enough to melt cheese. Transfer to plate and top with saracha or saracha mayo.

Et voila! Portabello tuna melt!

I really did like this one – hope you try it!

No Noodle Eggplant Lasagna

Eggplant lasagna – who would have thunk it? I don’t even like eggplant much but this one is good.

I have said it a million times and I’ll say it a million more: my patients know everything… From spa recommendations to swimming lessons I have gotten some great recommendations from my patients over the years. This time it was an awesome recipe for Eggplant Lasagna with just three ingredients. It is healthy, gluten free, keto friendly, easy, fast and delicious.

A huge thank you to my patient Ramona Cooperstock (who gave me permission to put her name here) for this recipe and the ok to share it. She got it from her friend Elizabeth Katchen who got it from HER friend Karina Klier – all of these awesome ladies (who I don’t know) gave me permission to put this recipe here for you! Thank you so much ladies!

Girls rock don’t they?


Ok for this mouthwatering keto friendly healthy Eggplant lasagna you need a sum total of 3 ingredients:

One jar of your favourite tomato sauce

An Eggplant

A large bag of shredded mozzarella cheese (or Italian blend) – or feel free to shred it yourself but who needs the work?

Next time I make it I will also add layers of ricotta cheese in between too because I love ricotta and missed it from the lasagna.


Preheat oven to 400 degrees F. Cut the eggplant as thin as you can with a sharp knife into circles. You have just finished the most challenging and difficulty part of this recipe. In a pyrex rectangular pan begin layering items – start with a layer of sauce then do:

eggplant, sauce, cheese and continue for a few layers until you run out of ingredients finishing with cheese. If you want to add ricotta i would do it over over the sauce under the grated mozza.

Bake for 40 minutes. Really that is it.

Jazzing up your Eggplant Lasagna

Instead of ricotta you can use soft tofu… also feel free to spice things up with some garlic or fresh basil, add a layer of mushroom or anything else that may strike your fancy – just the way you do with a noodle-full lasagna… let me know how it turns out!

Healthy and Keto Friendly Matcha Frappuccino

Love me some Starbucks – right? Wallet and waistline don’t always agree though. Did you know that those super yummy sugar filled fraps can have up to 60 g of sugar and 500-600 calories for a venti size? Yes, you can go with the lower fat milk options and sugar free syrups – but these syrups are full of chemicals that aren’t super good for you. I was needing an afternoon pick me up and wanted to avoid coffee. I am currenly restricting my sugar and refined carb intake and so my Keto friendly matcha frappuccino was born!

Three benefits: low sugar, easy to make, damn tasty! The third one is most important.

wait a sec, before I keep typing… I gotta go make one of these babies.

Ok, I’m Back.

That literally took a minute.

My new invention the keto friendly matcha frappuccino needs three ingredients and can be shaken or stirred – if I was at home (right now at the clinic) I would use a blender for this – I need to shop for more ingredients for the home kitchen this week – I cant wait to add ice to the blender too… I haven’t even tried that yet! Ok, ok here is the ingredient’s list:


Here is what you need for the Keto friendly matcha frappuccino:

Matcha powder (about 1/2 tsp)

unsweetened coconut milk (around 1.5 c)

3-5 drops of chocolate flavoured steiva

the directions are too easy for it’s own section – just mix. I find it is easier to shake because it is sometimes hard to get the matcha to dissolve.

hope you like this as much as I do!

I have also figured out that it is good even without the Stevia but it does taste more frap-like with it…. I can’t wait to make this into a frozen concoction this weekend. So good and guilt free coming in at about 75 calories and 1 g of carbohydrates.

Know what is weird?

I have been to many a Starbucks and I have asked several time if they have unsweetened coconut milk – answer is always no so I can never get a low carb friendly drink… Now that I have figured this one out they may not see me often at Starbucks…. HEY STARBUCKS PLEASE STOCK UNSWEETENED COCONUT OR OTHER NUT MILKS!!! I AM TRYING TO GIVE YOU MY MONEY!!!