Eid al-Adha came this year in light of harsh economic conditions and crises in supply chains due to the Corona pandemic and the Russian-Ukrainian war, so diligence and savings become more necessary, but can saving be accompanied by what we are accustomed to in the feast of full dining tables?

Through some simple tricks, it is possible to reduce waste and make special dishes that mix meat and some other nutrients to reduce the use of meat percentage, making them dishes that are both economical and healthy at the same time.

Food wastage during Eid

According to the United Nations Environment Program (UNEP), the volume of global food waste reached 931 million tons in 2019, 40 million of which are in the Arab world.

Egypt ranked first with a total of 9 million tons of food waste in 2019, followed by Iraq with 4.73 million tons of food waste, Sudan 4.16 million, while Jordan, the UAE, Lebanon, Libya, Palestine, Oman, Mauritania, Kuwait, Qatar and Bahrain had a lower volume of food waste, respectively.

Of the approximately 931 million tons of total food waste globally, nearly 570 million are wasted by households.

If this is the case of food wastage in daily life, the rates of waste increase on specific occasions such as the month of Ramadan, Eid al-Fitr and Eid al-Adha, due to social traditions and exaggeration in preparing tables full of different types of food, and making large quantities that exceed the needs of the invitees.

Food waste from homes, retail facilities and the food service industry is about 931 million tons each year (pixels)

More meat, more diseases

Eid al-Adha, or the meat feast as some like to call it, is characterized by making various meat dishes that are served, in some countries, with the three main meals over a period of 3 continuous days.

However, eating red and processed meat regularly can increase the risk of type 2 diabetes, coronary heart disease, stroke, and some types of cancer, especially colorectal cancer.

American cardiologist Stephen Ho stresses that eating a lot of red meat comes with health risks and is not part of a healthy diet, as red meat is rich in cholesterol, saturated fat and sodium, and should be eaten in a limited way.

He adds - in an article published on the Scripps Health Foundation website - that eating one serving per day of unprocessed red meat is associated with a 13% increased risk of death from cardiovascular disease or cancer, especially among people with high cholesterol. Or high blood pressure or a family history of cardiovascular disease.

Eating a lot of red meat comes with health risks and is not part of a healthy diet (Pixabe)

Tricks to increase the amount of meat

With the high prices and families' keenness to eat meat on the occasion of Eid Al-Adha, you can, through some steps, make meat-saving dishes without waste, and healthy recipes at the same time.

vegetable casserole

Many people used to eat meat alone, whether it was grilled, boiled, or in any other way.

During the feast, it is possible to increase the reliance on vegetables by making casseroles of mixed and seasoned vegetables, such as peas, carrots, broccoli and onions, to which small pieces of red meat are added.

You can also chop vegetables, such as carrots, peppers and onions, and add them to minced meat to increase its quantity, reduce the percentage of fat and make it more healthy.

This mixture can be used to make lasagna fillings, pancakes, or make small balls of kofta.

Oats, beans and lentils

These legumes provide the highest level of nutrients needed by the human body compared to other types of food, the most important of which are protein, minerals, vitamins and soluble fiber that reduce cholesterol in the blood.

You can add any of these legumes to minced meat, whether oatmeal, chop beans or lentils, mix it with minced meat and add spices to the mixture.

This mixture doubles the amount of meat at a lower cost.

According to Wellandgood, this practice allows eating less meat, by mixing plants and legumes with meatloaf, so the total volume of food increases, and the individual gets more portions of the same amount of meat, and at the same time reduces the amount of meat present in every meal.

Adding legumes to minced meat and spices to the mixture doubles the amount of meat and costs less (Getty Images)

mushrooms

Mushrooms can be used to blend and enhance the flavors of ground beef in different foods, while reducing calories, fat and costs.

Using mushroom mixture with meat is a healthy and environmentally friendly alternative, as replacing mushrooms with a quarter of the beef content in a recipe reduces calories, fat and sodium by about a third, according to the Washington Post.

You can cut the mushrooms within the ingredients of the recipe and season it with it to have the same taste, especially because it has the same texture and taste, giving the impression that it is a piece of meat.

You can make a tray of meat and mushroom slices with white sauce, or add mushrooms cut into small pieces with minced meat inside the pasta and vegetable fillings.

In addition to its good taste, it is one of the foods rich in healthy protein that complements the nutritional value of the meal.

soybean

Soybeans are the only complete plant protein, and they contain more protein than lean meats.

That is, it contains all the amino acids necessary for human health, and has a low percentage of cholesterol, according to the Eco Farming Daily website.

Because soybeans are almost flavorless, they can be mixed into many dishes without distinguishing their taste, and they are much cheaper than meat.

Soybeans can be soaked in water for 24 hours, cooked over a fire, then chopped and added to minced meat to double the quantity.

After seasoning the mixture, you can make a double amount of grilled kofta fingers, one of the main dishes on Eid al-Adha.