Preparing meals for Lent

You may wish to keep in mind these essential points irrespective of the occasion.

Moreover, for the Lenten season “in preparation for Easter, in which some Christians participate, last for a period of 40 days beginning today and involving fasting, repentance, moderation, self-denial, and spiritual discipline. It is customary on Fridays or during the season to replace meat with fish or even a plant-based protein source. Therefore, having knowledge of the season, meal managers, chefs, or caterers should aim to serve well-balanced meals and healthy snacks that will aid persons in meeting their daily nutritional requirements. Also at mealtimes, the cook can choose to add fish and/or pulses in the preparation of tasty local cuisines; the willingness to try new recipes may be considered by some individuals.

The protein dish Serving a good source of protein together with other dishes, such as boiled ground provision, cooked vegetables, tossed salad and even legumes can be looked at as an example of a typical lunch menu.

Briefly, protein is a macronutrient needed by the body and remains essential in the diet. The main role of protein, noted to include that of: building the body – required for growth, repair and maintenance of tissues; aids in the formation of enzymes, antibodies, and hormones; regulators of fluid balance; acid-base regulators; acts as transporters; and as a secondary source of energy and glucose, during starvation or an insufficient amount of carbohydrate foods consumed over a period of time. Good sources: fish, eggs, meats, poultry, milk, cheese, yogurt, peas and beans. These foods belong to two Caribbean Food Groups: ( foods from animals, and legumes. From this you may wish to conclude that whether you choose fish or legumes to prepare your protein dishes during Lent, you will be making a great choice.

Protein is comprised of building blocks referred to as amino acids.

There are essential and non-essential amino acids, the essential amino acids must come from the diet. Foods from animals contain all of the essential amino acids and are examples of high-quality proteins. While plant sources such as peas and beans contain protein of lower quality. In order to have complete protein, you can “combine two plant foods that have different but complementary amino acid patterns.” Simply stated, complementary proteins comprise of two or more plant foods with dietary proteins complementing each other eg legumes lack the amino acids – methionine and tryptophan, whereas grains such as rice lack amino acids – isoleucine and lysine; bringing the two together you will have all of the amino acids mentioned. Examples of complementary proteins: pigeon peas pelau, kidney beans and rice, dhalpuri roti with curry channa are just a few (Whitney and Rolfes, 2011).

Sample meal plan For a balanced diet you can probably consider: breakfast – one small banana, one small bowl oats with milk, one slice bread, one bean patty, beverage (optional); lunch – three oz baked fish with gravy, two pot spoons seasoned rice, one pot spoon chunky vegetables, one small bowl tossed salad, one cup tropical fruit pieces; supper – one small bowl split pea soup with vegetables, one dinner roll, one yogurt fruit flavoured.

RECIPES TO TRY
Sweet potato and curried red
lentil pizza (Canadian Lentils)
? cup dry split red lentils
1 ? cups water
1 tbsp olive oil
2 gloves garlic, minced
1 small onion, chopped
? small eggplant (melongene)
diced
1 lb sweet potato, cubed
14.5 oz can Italian Style diced
tomatoes, with juice
1 tsp ginger
1 ? tsp curry powder
1 ? tbsp cumin
1 12” thin pre-baked whole wheat
pizza crust
? cup romano cheese, grated
Salt and pepper to taste

Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius). Lightly grease pizza pan.

Heat oil in a skillet over medium heat.

Stir in garlic and onion; cook until soft and slightly browned.

Stir in eggplant and sweet potato. Pour in approximately ? cup of liquid from canned tomatoes.

Simmer until juices are absorbed.

Stir in tomatoes, ginger, curry powder, cumin, salt and pepper; simmer until sweet potato begins to soften, for at least 15-20 minutes. (If sweet potato pieces are not cooked within the given time, stir in a small amount or water, and cover).

Place pizza crust on pizza pan. Spread the lentils evenly across the surface of the crust out to the edges. Spread sweet potato and eggplant mixture evenly on top, and sprinkle with cheese. Baked in a preheated oven until the edges are browned about 10-13 minutes. Servings 10

Chickpea-Pasta
Salad (Pulse Canada)
4 cups cooked
pasta, drained and
cooled
1 can chick peas
(channa), rinsed and
drained
1 ? cups chopped
celery
1 ? cups coarsely
shredded carrot
1 ? cups chopped
sweet red pepper
4 finely chopped
green onions
? cup crumbled
feta cheese
1/3 cup light Greek
salad dressing or salad
dressing of choice

In a large bowl combine pasta, chickpeas, celery, carrot, red pepper, onion, and feta.

Toss lightly to mix well.

Add salad dressing to pasta mixture and toss to coat well.

Serve.

Note: Pasta mixture can be made a day in advance. Keep in refrigerator overnight and toss salad with dressing before serving. Servings: 13 Claudette Mitchell is an Assistant Professor, University of the Southern Caribbean, School of Science, Technology, and Allied Health