Useful Information for Better Health from the Western Maryland Health System

Friday, February 12, 2016

Go Meatless, For Your Heart

“One day a week, cut out meat” is the motto of the non-profit organization called Meatless Monday. February is American Heart Month and a diet rich in fruits and vegetables is an important part of heart-healthy eating. If you aren’t already eating meatless on Mondays, here are a few reasons why you should start:

To reduce heart disease
To meet your daily fruit and vegetable goal
To reduce water, energy, and CO2 consumption
To try new recipes and foods

Avocados, Brussels sprouts, onions, kale, carrots, bananas, citrus fruits, pears and beets are all in season, so keep these in mind when planning your Meatless Monday meals!

Every month, WMHS offers free Heart Healthy Nutrition classes. The next one will be on February 16 at 1:00 pm.  For more information, contact Joni Brode, RDN, LDN at 240-964-8677 or to register, contact WMHS Food and Nutrition at 240-964-2303.

Try out this veggie-filled recipe from this month:
Peppered White Bean, Kale, and Egg Stack
Yield: Serves 4 (serving size: 1/3 cup bean mixture, 2/3 cup kale, 3 tablespoons salsa, and 1 egg)
1 (14.5-ounce) can unsalted Great Northern beans, rinsed and drained
1/2 cup water
1/2 teaspoon grated lemon rind
3/8 teaspoon black pepper, divided
1 ounce vegetarian Parmesan cheese, grated (about 1/4 cup)
  • 2 teaspoons olive oil, divided
  • 5 cups chopped kale
  • 1/2 teaspoon kosher salt, divided
  • 2 tablespoons white vinegar
  • 4 large eggs
  • 1/4 cup chopped onion
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon minced fresh cilantro
  • 1 teaspoon minced fresh flat-leaf parsley
  • 1 plum tomato, seeded and finely chopped
  • 1 garlic clove, minced
1. Combine beans and 1/2 cup water in a saucepan; bring to a boil. Cook 4 minutes; remove from heat. Stir in rind, 1/8 teaspoon pepper, and cheese; coarsely mash.
2. Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add kale and 1/4 teaspoon salt. Cook 3 minutes or until kale wilts, stirring frequently. Remove kale from pan; keep warm.
3. Wipe Dutch oven clean with a paper towel; return pan to medium-high heat. Add water to pan, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup. Gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs using a slotted spoon; place on a paper towel-lined plate.
4. Combine remaining 1 teaspoon oil, remaining 1/4 teaspoon pepper, remaining 1/4 teaspoon salt, onion, and remaining ingredients in a medium bowl. Divide bean mixture evenly among 4 plates. Top evenly with kale, eggs, and tomato mixture.
Nutritional Information: Amount per serving- Calories 264, Fat 10.5 g, Protein 16 g, Carbohydrate 28 g, Fiber 9 g, Sodium 493 mg 
For additional information about American Heart Month, visit For additional nutrition information, contact Theresa Stahl, RDN, LDN, FAND, WMHS Outpatient Community Dietitian at or 240-964-8416.

Article contributed by Ruth Chisholm, WMHS Dietetic Intern.