Kids & Company Blog

Meatless Mondays

Meatless Mondays have been all the rage lately because they are good for your health, the environment, and your wallet. Going meat free one day each week is such a great way to familiarize your kiddies with foods that are nutritious, delicious while also reducing our ecological footprint.  Transitioning your diet towards meatless meals can help improve your health so that you may live longer and improve the nutritional quality of your diet. Several studies have shown that people on plant-based, vegetarian diets tend to have a slower body weight and body mass index. This may be in part because plant-based diets are rich in fiber, which is not found in animal products. Fiber contributes to fullness, resulting in lower calorie intake and less overeating. Going meatless also encourages consumption of plant-based sources of protein, like beans and grains. Consuming beans and grains result in a higher intake of fiber, protein, folate, zinc, iron, and magnesium. Diets that are high in plant-based diets are also associated with lower intakes of saturated fat.

Health reasons aside, going meatless is good for the environment! The water needed to raise livestock is much greater than the needs of vegetables and grains. Approximately 1,850 gallons of water are needed to produce a single pound of beef, whereas approximately 39 gallons of water are needed to produce a pound of vegetables. Less meat consumption also reduces greenhouse gases and fuel dependence.

By incorporating meatless meals to your weekly menus, you can also save money! Since vegetarian diets are built around vegetables, beans and grains, you can save money on meat, which tends to be more expensive. Though it can be challenging to serve healthy meals on a budget, going meatless once a week can help save money for more fruits and vegetables.  If you want to learn more about the Meatless Monday movement check out the website which has lots of interesting information about the worldwide campaign.

Your kiddies love our vegetarian meals at Kids & Company and all the simple family sized recipes are on our Kidco Kitchen website.  Next week try a yummy veggie dinner at home and let me know if everyone finishes their plate!

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Try our Kidco Kitchen BBQ Beans recipe and you’ll see just how enjoyable Meatless Mondays can be!!!

Kidco Kitchen BBQ Beans

What you need:

  • ¼ Cup Diced Onion
  • ¼ Cup Brown Sugar
  • ½ Cup Ketchup
  • ¼ Cup Vinegar
  • ¼ Cup Tomato Paste
  • 2 Tbsp Dijon Mustard
  • 2 Tbsp Minced Garlic
  • 1 Tbsp Veggie Oil
  • 2 Cup Beans


What to do:

  1. Make sure to wash your hands before you begin.
  2. Preheat oven to 350F.
  3. Cook onion and garlic in veggie oil until onions are translucent. Add remaining ingredients and bring to a boil. Simmer for 10 minutes.
  4. Add beans and cook for 10-15 minutes.


Don’t forget to follow us on Twitter @kidcochildcare and on Instagram @cheflisaruscica!


Chef Lisa Ruscica

Chief Food Ambassador

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