Thompson Rivers University
Thompson Rivers University

Wellness Fits Weeks Three & Four: Dairy and Meat

  Posted on: March 25, 2014

Weeks 3

This week is about trying to get your daily dose of calcium and vitamin D. Remember, adults need 2-3 servings of milk and alternatives every day.

Calcium rich foods you can try this week:
-Milk (or alternative milk such as almond milk, soy milk, etc.)
-Spinach, Kale

Vitamin rich foods you can try this week:
-Milk or yogurt

-The weather has been amazing this week…get out and soak up vitamin D!
-try a smoothie with yogurt or milk for breakfast
-Try frozen yogurt instead of ice cream for dessert
-Have more green leafy vegetables in salads or pastas
-Ask for non-fat milk in your lattes this week


Week 4

This week is about choosing a best source of protein. This doesn’t have to be meat though!

We thought it would be great to post a meat alternative recipe this week, one that easily can be adapted to include meat or, for those who are vegetarian or vegan, can use an alternative substitute! Here is a recipe for what claims to be the best vegetarian chili in the world, it’s great because meat or alternatives can be substituted based on each person’s desires and gives you lots of vegetables as well! Try it out and let us know what you think!

The Best Vegetarian Chili in the World

Prep Time: 15 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 15 Minutes
Servings: 8

1 tablespoon olive oil
1/2 medium onion, chopped
2 bay leaves
1 teaspoon ground cumin
2 tablespoons dried oregano
1 tablespoon salt
2 stalks celery, chopped
2 green bell peppers, chopped
2 jalapeno peppers, chopped
3 cloves garlic, chopped
2 (4 ounce) cans chopped green chile
peppers, drained
2 (12 ounce) packages vegetarian burger
3 (28 ounce) cans whole peeled
tomatoes, crushed
1/4 cup chili powder
1 tablespoon ground black pepper
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can garbanzo beans,
1 (15 ounce) can black beans
1 (15 ounce) can whole kernel corn

1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.


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