From MealsMatter.org

Of the five food groups, Americans on average only meet, and actually often exceed, the recommended daily servings of the meat, beans and nuts group. This week’s family meal plan and shopping list are designed to help families explore many of the good tasting and healthy options within the meats, beans and nuts group beyond meat itself.

Beans are an inexpensive, nutrient-rich food choice, so it seems only appropriate that this week’s meatless feature meal starts with Jalapeno Red Bean BBQ Burgers. Paired with Sweet Potato Salad and a delicious Yogurt Delight dessert, this meal provides nearly 20 grams of fiber and almost 500 milligrams of calcium. Other meatless recipes this week include Breakfast Burritos, Roasted Pepper and Basil Skewers, Lentil-Tomato Soup, Tex Mex Lasagna, Grilled Ratatouille and Cinnamon and Berry Quinoa.

“Family Meals Matter” features recipes selected by registered dietitians from the thousands of user-contributed recipes available at the free online nutrition and meal planning website Meals Matter (www.mealsmatter.org), sponsored by Dairy Council of California. Healthy Eating Made Easier.

Featured meal

Jalapeno Red Bean BBQ Burgers
http://www.mealsmatter.org/recipes-meals/recipe/16683
Sweet Potato Salad
http://www.mealsmatter.org/recipes-meals/recipe/7557
Yogurt Delight
http://www.mealsmatter.org/recipes-meals/recipe/9930

Entrees, sides, desserts

Roasted Pepper and Basil Skewers
http://www.mealsmatter.org/recipes-meals/recipe/12352
Lentil-Tomato Soup
http://www.mealsmatter.org/recipes-meals/recipe/7902
Breakfast Burritos
http://www.mealsmatter.org/recipes-meals/recipe/11979
Tex Mex Lasagna
http://www.mealsmatter.org/recipes-meals/recipe/47679
Cinnamon and Berry Quinoa
http://www.mealsmatter.org/recipes-meals/recipe/45467
Grilled Ratatouille
http://www.mealsmatter.org/recipes-meals/recipe/42153

Shopping list

(Contains enough ingredients for at least four servings of each featured recipe.)

Baking needs
1 cooking spray
8 teaspoons honey
4 teaspoons organic agave nectar or sugar

Beverages
1 cup orange juice

Bread
¼ cup breadcrumbs
4 buns, whole-grain

Canned meats and beans
1 can (15 ounces) black beans
1 can (15 ounces) kidney beans

Canned vegetables
1 can (8 ounces) tomato sauce, no salt-added
3 cans (14 1-2 ounces each) tomatoes, diced. One can should be no salt-added.

Cereals
One-third cup granola (optional)

Condiments
2 tablespoons balsamic vinegar
Small bottle barbecue sauce
1/3 cup Italian vinaigrette dressing
1 tablespoon olive oil

Dairy
4 slices cheddar cheese
¼ cup feta cheese
2 cups (8 ounces) Mexican 4-cheese blend, reduced-fat, shredded
1 cup milk, 1 percent, low-fat
17 ounces mozzarella cheese
¼ cup Parmesan cheese, grated
2 cups yogurt, plain, low-fat

Eggs
3 eggs

Ethnic foods
One-quarter pound firm tofu
4 flour tortillas
1 cup salsa

Frozen foods
1 cup blackberries, frozen
1 cup blueberries, frozen
1 cup corn, whole-kernel, frozen
1 cup red raspberries, frozen

Paper and plastic products
16 toothpicks or small wooden skewers

Pasta and rice
6 lasagna noodles (precook)
2 1-3 cups lentils, dried
1 pound pasta, penne or rigatoni
1 cup quinoa

Produce
2 avocados
4 bananas
1 bell pepper, green, large
2 cups blackberries
1 stalk celery
16 cherry tomatoes, small
1 bunch cilantro
1 eggplant, medium
16 fresh basil leaves
5 cloves garlic
¼ cup green onions, chopped
1 jalapeno or serrano chili pepper
4 lettuce leaves
1 or 2 onions, red, large
4 onion, sweet, large
2 cups onion, yellow or white
1 large bunch parsley
2 peppers, yellow or red, medium
3 sweet potatoes, large
1 large tomato, sliced
10 tomatoes, plum
1 zucchini, medium

Sauce and soup
3 cans (14 ½ ounces) chicken broth, fat-free, low-sodium

Seasonings
1 teaspoon chili powder
½ teaspoon cinnamon, ground
1 ½ teaspoons cumin, ground
½ teaspoon dried basil
1 tablespoon dried oregano
1 teaspoon red pepper, ground
dash salt and pepper
1 teaspoon turmeric, ground

Snacks
½ cup hazelnuts, toasted, chopped
1/3 cup pecans, toasted, chopped

Jalapeno Red Bean BBQ Burgers

A moist, delicious vegetarian alternative to boring frozen veggie burgers. These are easy to make and taste wonderful on whole-grain buns with some cheddar cheese, tomato and lettuce for crunch. Be watchful while cooking these … the sugar content in the barbecue sauce can cause the burgers to blacken kind of quickly. Tastes great on the grill, too … just keep an eye on them!

1 teaspoon olive oil
½ cup minced onions
½ cup chopped and seeded plum tomatoes
1 teaspoon minced jalapeno or serrano chili pepper
1 clove garlic, minced
1 teaspoon chili powder
1 (15 oz) can kidney beans, rinsed, well drained
¼ cup dry breadcrumbs
2 tablespoons barbecue sauce
1 egg white, beaten
4 whole grain buns, toasted
Toppings:
4 slices cheddar cheese
4 leaves lettuce
4 slices thick tomatoes
avocado slices
barbecue sauce

1. Heat oil in nonstick skillet over medium heat. Add onion, plum tomato, jalapeno, garlic and chili powder; saute 5 minutes. Cool slightly.
2. Using fork, coarsely mash beans in bowl. Combine with onion mixture, breadcrumbs, 2 tablespoons of the barbecue sauce and egg white.
3. Shape mixture into four ½-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.) It will look as though these little burgers will just fall apart and turn to mush, but they stay together really well once they hit the pan.
4. If grilling; oil the rack or spray grill rack with nonstick spray, then fire up coals to medium heat. If pan-frying, heat a little olive oil over medium heat.
5. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.
6. Place burgers on buns. Serve with more barbecue sauce, and cheese, tomato, lettuce, avocado, or whatever topping you like.

Sweet Potato Salad

3 large sweet potatoes, peeled and diced
½ cup hazelnut oil, olive oil or vegetable spray
½ large red onion diced
1 stalk celery, diced
½ cup chopped hazelnuts, toasted and chopped
¾ cup fresh parsley, chopped
1 cup orange juice

In a large zip lock bag add potatoes, and oil. Coat potatoes with oil. Spread out on a baking sheet. Bake at 400 degrees for 20 minutes or until tender. Transfer potatoes to a serving bowl and add onion, celery, nuts, parsley, and orange juice. Combine until well blended and serve.

Yogurt Delight

1 banana sliced
2 tsp. honey
½ cup plain yogurt (lowfat)
¼ cup frozen red raspberries
¼ cup frozen blackberries
¼ cup frozen blueberries
4 tsp. granola (optional)

In two separate bowls, divide up the fruit and drizzle the honey on the banana before adding the yogurt and frozen fruits. Let sit for about 3 minutes. Then enjoy.
This is a great way to start your day and it’s easy and healthy.

For more healthy meal planning made simple, go to www.mealsmatter.org.