Tag Archives: go meatless

ROASTED CAULIFLOWER or BROCCOLI

ROASTED CAULIFLOWER or BROCCOLI serves 4
The new veggie candy…roasting creates magic!!!!!

Ingredients

  • 1 medium head cauliflower /2 good stalks of broccoli  (2 1/2 to 3 pounds), cut into 1 1/2-inch-wide florets (8 cups)
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt

 Directions

  1. Put oven rack in middle position and preheat oven to 450°F.
  2. Toss cauliflower/broccoli with oil and salt in a large bowl.
  3. Spread in 1 layer in a large shallow baking pan (1 inch deep)
  4. Roast, stirring and turning over occasionally, until tender and golden brown, 25 to 35 minutes.roasted cauliflower

 

Asparagus Risotto

Prep time: 10 minutesAsparagus risotto
Cook time: 35 minutes
 Yield: Serves 2-3 as a main course, or 4 as a side

Ingredients

  • About 4 cups vegetable stock
  • 2 Tbsp unsalted butter, divided
  • 1/2 cup chopped shallots
  • 1 cup arborio rice
  • 1/4 cup dry white wine (or 1 Tbsp lemon juice and 3 Tbsp water)
  • 1/2 pound asparagus, trimmed, tips cut off, tough skins of the spears peeled (if working with thick apparatus spears), and the spears cut into thin disks
  • 1/2 cup freshly grated Parmesan cheese
  • Salt and pepper

Directions

  1. Heat the stock in a small saucepan until it comes to a low simmer.
  2. In a separate 3 or 4 quart saucepan, heat 1 tablespoon butter on medium heat. Add the shallots and cook for a minute or two, until translucent. Add the arborio rice and cook for 2 minutes more, stirring until nicely coated.
  3. Add the white wine. Slowly stir, allowing the rice to absorb the wine. Once the wine is almost completely absorbed, add 1/2 cup of hot stock to the rice. Continue to stir until the liquid is almost completely absorbed, adding more stock in 1/2 cup increments. Stir often to prevent the rice from sticking to the bottom of the pan.
  4. Continue cooking and stirring rice, adding a little bit of broth at a time, cooking and stirring until it is absorbed, until the rice is tender, but still firm to the bite, about 20-25 minutes. With the last ladle of stock, add the asparagus. Turn off the heat.

Note the stock amount given is approximate. You may need a little more or less. If you end up needing more stock and you find yourself without, just use water.

     5.Gently stir in the Parmesan cheese and the remaining 1 tablespoon butter. Add salt and pepper to taste.

Serve immediately.

Going Meatless?

Part 5 of our New Year New You series

We talked in December about cutting down on meat consumption….why??????

Because going meatless once a week may reduce your risk of chronic preventable conditions like:

  • cancer
  • cardiovascular
  • disease
  • diabetes
  • obesity

And going meatless once a week can also help reduce our carbon footprint and save precious resources like fossil fuels and fresh water.

Jamie Oliver quote

Recipe for Stacked Vegetable Enchiladas

FOR YOUR HEALTH

Reduce Heart Disease and Stroke

Vegetables, fruit, and whole grains have been shown to protect against cardiovascular disease. One study found that each daily serving of fruits or vegetables was associated with a 4% decline in coronary heart disease, and a 5% lower risk of stroke. Another study found that a diet of 2.5 or more servings of whole grain per day was associated with a 21% lower risk of cardiovascular disease (heart disease, stroke, fatal cardiovascular disease)

Limit Cancer Risk

There is convincing evidence that red meat and processed meat consumption increases the risk of colorectal cancer. There is also limited but suggestive evidence that red meat increases the risk of esophagus, lung, pancreas, and endometrium cancer and that processed meat consumption increases the risk of esophagus, lung, stomach, and prostate cancer.

In contrast, a diet rich in fruit and vegetables decreases the risk of several types of cancers, including mouth, pharynx, larynx, esophagus, and stomach, evidence suggests.

Fight Diabetes

Research suggests that plant-based diets, particularly those low in processed meat, can reduce your risk of type 2 diabetes. Eating a plant-based diet can decrease total calorie consumption which helps you obtain and maintain a healthy weight, a key component to preventing and treating diabetes.

curb obesityCurb Obesity

Several large studies in Europe and the United States have demonstrated that people on plant-based, vegetarian diets tend to have a significantly lower body weight and body mass index (BMI). This may be in part because plant-based diets are rich in fiber (which is not found in animal products). Fiber contributes to fullness, resulting in lower calorie intake and less overeating.

Recipe for 30-Minute Quinoa Enchilada Skillet

Live Longer

Evidence suggests that eating a diet rich in fruits and vegetables, and a limited amount of red meat can increase longevity, whereas red and processed meat consumption is associated with increases in deaths due to cancer and cardiovascular disease.

Improve The Nutritional Quality of Your Diet

Going meatless encourages consumption of plant-based sources of protein, like beans and peas. Consuming beans and peas results in a higher intake of fiber, protein, folate, zinc, iron, and magnesium. Also, diets high in beans and peas are associated with lower intakes of saturated fat and total fat.

FOR YOUR WALLETwallet

Curb Healthcare Spending

Each year in the United States, chronic diseases like heart disease, stroke, cancer, and diabetes cause 7 in 10 deaths, and account for 75% of the $2 trillion spent on medical care. In 2008, the estimated health care costs related to obesity were $147 billion. By reducing our risk for these conditions, we can curtail healthcare spending nationwide.

Cut Weekly Budget

Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains—instead of meat, which tends to be more expensive. This is partly because producing meat requires extra expenses like feed and transportation. Though it can be challenging to serve healthy meals on a budget, going meatless once a week can help conserve money for more fruits and vegetables.

nature trailFOR THE ENVIRONMENT

Minimize Water Usage

The water needs of livestock are much greater than those of vegetables and grains.

– Approximately 1,850 gallons of water are needed to produce a single pound of beef.
– Approximately 39 gallons of water are needed to produce a pound of vegetables.

Americans consume nearly four times the amount of animal protein than the global average. When compared with current food intake in the US, a vegetarian diet could reduce water consumption by up to 58% per person.

Reduce Greenhouse Gases

Studies show that meat production produces significantly more greenhouse gases than vegetables, including carbon dioxide, Methane and Nitrous Oxide – the three main contributing sources of greenhouse gas. Beef was found to produce a total of 30 kg of greenhouse gas (GHG) per kg of food, while carrots, potatoes and rice produce .42, .45 and 1.3 kg GHG per kg of food, respectively.

Reduce Fuel Dependence

About 25 kilocalories of fossil fuel energy is used to produce 1 kilocalorie of all meat based protein, as compared with 2.2 kilocalories of fossil fuel input per 1 kilocalorie of grain based protein produced. The meat industry uses so much energy to produce grain for livestock that if instead we used the grain to feed people following a vegetarian diet, it would be enough to feed about 840 million people.

We want to hear from you

What motivates you to cut back on your meat consumption? We want to know.