Keep it simple when meal planning for Lent

By Cherice Bronte-Tinkew, RD

Many traditional meals at Lent include fish, shellfish, and ground provisions. Fish and shellfish are excellent sources of protein. Protein is a nutrient which helps to build and maintain our muscles.

Fish contains healthy fats like omega 3 fatty acids and they help to protect our heart and reduce inflammation. Shellfish contains healthy fats too, but they contain higher amounts of cholesterol. Too much cholesterol can contribute to hardening of the arteries.

Limit the use of shellfish. Cooking fish and shellfish does not require too many fats and oils. Choose to bake, steam, roast, and grill to limit additional fats. Frying leads to an overconsumption of fat and should be less frequent. Fresh seasonings, dried herbs, and spices with minimum salt helps to flavour meals. All types of fish are good choices, just be cautious when buying. Ensure the fish is fresh, clean, and safe for consumption.

Ground provisions like cassava, dasheen, and sweet potato are part of the Staples food group. They provide us with energy, potassium, and dietary fibre. They can be used for any diet especially controlling diabetes and hypertension.

Use small amounts along with your protein choice and vegetables for a well-balanced meal. They can be boiled, mashed or sauteed with cooking oil, onion, and pimentos.

If fish and shellfish are too expensive during Lent, the Legumes food group can be used as an alternative. Peas and beans, which belong to this group, provide protein, dietary fibre, vitamins, and minerals. They are versatile, budget-friendly, and come in a wide variety to choose from.

Some people may also include dairy products like milk and cheese for Lent; it is recommended to choose low fat options if you have a chronic lifestyle disease like diabetes and heart disease.

Peas and beans not only contain protein but fibre. One cup of peas can meet one third of the daily requirement for fibre. They contain potassium which can support better blood pressure control. They also contain iron and folate which help make our red blood cells. Other alternatives to meat and fish include tofu. If you choose to fast from the Animal group, there are a few things to note.

Some nutrient deficiencies can occur when omitting the foods from Animal group over a long period of time. They are Vitamin B12 deficiency and Iron deficiency. This can be diagnosed with other underlying diseases like uncontrolled diabetes mellitus.

It can be corrected with use of supplements and increasing sources of iron rich foods like spinach, callaloo bush, soya, peas, and beans. However, these plant-based sources need help with absorbing the iron.

Include Vitamin C rich foods like oranges, portugals, sweet peppers and guava to help the absorption of the iron found in plant-based sources. Vitamin B12 is only found in animal sources. It must be supplemented if these foods are not included.

Legumes and vegetables can be very versatile in meals with some creativity. Besides stewing peas and beans, they can be added to fresh salads with a vinaigrette, they can be in patties for a veggie burger or in a vegetarian Shepherd’s pie.

Spice it up with hot peppers or chilli flakes for the veggie burgers. Create a pineapple chow for a bright, fresh flavour to add on top of the veggie burgers. For the vegetarian Shepherd’s pie, add layers of mashed ground provisions, vegetables like melongene and tomatoes, minced lentils, and season well.

Overall, keep it simple when meal planning for Lent. Flavours can be changed with the cooking method and the use of our local seasonings, herbs, and spices.

Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.

For more information: Facebook and Instagram pages @JustCherNutrition.

Email- justchernutri@gmail.com