Benefits of not eating meat: Save money & the environment

What is the the true cost of eating red meat? I want to offer you some alternatives to eating red meat. Here are some benefits of not eating meat to save money and the environment.

Other sources of protein

Contrary to popular opinion, red meat (as in beef or lamb, for example) isn’t the highest source of iron in our food. Obviously yes, red meat or liver is high but so are sardines, eggs, canned salmon, chicken, duck etc.

And then there’s the plant protein options like legumes (lentils, chickpeas), tofu, nuts, wholegrain cereals and green leafy vegetables, for example. For more info on protein sources and how much you actually need, check out this article for more information.

I must admit, I do love a nice piece of steak but I honestly can’t remember the last time I had one, let alone lamb. When I did buy beef more regularly, I’d look for whole rumps on special for $10 per kg or less and the butcher would slice it.

Looking at Coles website recently, the price per kg of red meat is outrageous and that’s why I don’t buy it. Also I know I can get my protein and iron from other, less expensive resources. Check out these cost examples from Coles (as at September 2020):

• sliced rump steak @ $24.00/kg
• sliced eye fillet steak @ $44.00/kg
• sliced porterhouse steak @ $42.00/kg
• veal sizzle steak @ $30.00/kg
• lamb leg steak @ $28.00/kg
• lamb back strap @ $50.00/kg

Cost on the environment

When you start to look at the harm that is being done to the environment in order to farm beef, it’s truly eye watering and very sad. Some quick stats:

• Cows must consume over 7kg of vegetation to produce 500gm of meat.
• Producing just one hamburger uses enough fossil fuel to drive a small car 32km.
• A typical pig factory generates the same amount of raw waste as a city of 12,000 people.
• Of all agricultural land in the U.S., 87 percent is used to raise animals for food.
• In 2018 alone, NSW lost 60,800 hectares of woody vegetation – or about 200 times the size of Sydney’s CBD.

You can read more about the harmful effects on the environment by farming.

Alternatives to not eating meat to save money & the environment

So when you consider any or all of the above, it’s certainly a lot cheaper to eat other sources of protein which will help you reduce your grocery spend. Here are 5 quick tips:

1. Consider 2 serves of fish per week
2. Consider 2 serves of egg based dishes per week
3. Consider more plant based meals
4. Use lentils to replace mince/ground meat
5. Use poultry like chicken, duck or turkey

There are so many recipes on the internet. You only have to look at Indian recipes for beautiful vegetarian meals. Here are some links to inspire you:

11 ways to use chickpeas

13 Indian style salads & vegetable dishes

10 easy vegetarian meals

Can you live without red meat?

10 easy vegetarian meals

Vegetarian Lasagna

I love to cook vegetarian meals for the health factor and also the taste. Sometimes you might feel a little overwhelmed when it comes to cooking vegetarian meals when you see the ingredients list or some of the processes involved, but there’s nothing to it really. I’m all for canned beans or dried grains that can be easily mixed in with fresh, canned or frozen vegetables. Here are a few I’ve found on Pinterest that tick all these boxes.

Simple Summer Spaghetti

Cheesy Baked Eggplant Pizza

Creamy Caprese Quinoa Bake

Cheesy Black Bean & Corn Enchiladas

Zucchini Corn Fritters

Roasted Red Pepper & Goat’s Cheese Alfredo

Vegetarian Paella

Lentil Cakes

Tomato & Fresh Corn Quiche

Zucchini Quesadillas

For more vegetarian ideas from the blog, try these links. Just omit the meat if it is in a recipe.

10 ways with cauliflower

16 ways with green peas

Vegetarian "Shepherd's Pie"

No need to worry. I’m not turning in to a tree hugging, lentil loving Vegetarian (even though I do love trees and lentils). I do love the taste and talk about cheap! They are very tasty and good for you as well. I made a huge pot of lentils with all the vegetables I had in the crisper. I could’ve just eaten them like that but had the idea to try a Shepherd’s Pie of sorts, by adding mashed potato to the top.

I would welcome any die hard, meat eating Shepherd’s Pie fans to give this a go. It was very good, without the meat.

Vegetarian “Shepherd’s Pie”

• 1 cup dried lentils, rinsed (or 1 x 400gm can lentils, drained and rinsed)
• 2 cups pumpkin, chopped
• 1 medium sweet potato, chopped
• 1 can green peas, drained
• 1 handful baby spinach leaves
• 2 carrots, chopped
• 1 medium onion, diced
• 2 tbs extra virgin olive oil
• 1 cup sliced roasted (or raw) red capsicum (bell peppers) – I used 1/2 cup of my Roasted Capsicum Sauce
• 1 cup vegetable stock (I used a stock powder with 1 cup of water)
• salt & pepper

• 3-4 potatoes, chopped, boiled and mashed with a little milk and butter for topping

1. Cook onions in olive oil until clear.
2. Add other ingredients and cover with just enough water. (Lentils will thicken upon cooking. Ensure they don’t stick to bottom of saucepan or slow cooker)
3. Cook until lentils are cooked and vegetables are soft.
4. Place mixture in a baking dish and top with mashed potato.
5. Bake in a 180 deg C (350 deg F) oven until golden.

(This makes a huge amount and could make 1 very large Shepherd’s Pie so increase the number of potatoes. Alternatively, you could make the lentil mixure into something else like I did, like a Lentil Lasagna. Recipe to come.)

Vegetarian Chilli Con Carne

Ever since my weekend retreat where I was treated to a vegetarian banquet, I’m been eating vegetarian food or just a lot of vegetables. I’ve never been a really big meat eater. Mainly because of cost but I still eat it. Nothing gets my taste buds going than the smell of a barbecue with a steak or sausages cooking and I love chicken and fish. I used to be a full on vegetarian in my late 20’s and really enjoyed the different vegetarian products. There are so many available in the stores now but I really enjoy just being able to make humble vegetables into something really tasty.

It’s hardly the weather for Chilli Con Carne here in Australia with the warmer weather upon us, but this chilli is a good one to have on in the slow cooker and good dipped with tortilla chips and a side of guacamole and sour cream/Greek yoghurt. You could also have it on a baked http://theciviccommons.com/user/brobby-paulsen potato or wrapped in tortillas, sprinkled with cheese and baked until golden.

Combine all ingredients in a saucepan or slow cooker and simmer until sweet potato is soft.

Mash until the desired consistency.

Mix in a can of drained and rinsed red kidney beans.

Serve with sour cream or Greek yoghurt and/or guacamole, rice or tortilla chips.

Vegetarian Chilli Con Carne

• 1 sweet potato, peeled and chopped
• 1 onion, diced
• 2 cloves garlic, chopped finely
• 1 red capsicum (bell pepper), de-seeded and chopped
• any leftover tomatoes from the fridge (chopped)
• 1/2 long sweet chilli, diced (or 1 tbs chilli in a tube or dried chilli powder to taste)
• 1 can diced tomatoes
• 1 tbs dried cumin
• 1 tbs dried coriander
• 1 tbs sweet paprika
• 1 cup vegetable stock
• salt and pepper
• 1 can red kidney beans, drained and rinsed

1. Combine all ingredients except red kidney beans and simmer until sweet potato is soft.
2. Mash until desired consistency.
3. Add red kidney beans and warm through.
4. Serve with sour cream/Greek yoghurt, tortilla chips, rice and/or guacamole.