Tag Archives: vegan

Going Meatless…why? Aren’t we supposed to eat meat?

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.

Butternut Squash Pasta

 from Sam Turnbull…It doesn’t taste like chickenButternut squash pasta

serves 4

    • 500 g pasta of choice (tagliatelle, fettuccine, linguini, etc.)
    • 2 tablespoons (vegan) butter              
    • 1 yellow onion, chopped
    • 1 medium butternut squash (950g) (7 cups) peeled, deseeded, and chopped into 2-inch cubes
    • 1 1/4 – 1 1/2 cups vegetable broth     
    • 4 cloves garlic, minced
    • 3/4 teaspoon salt                              
    • 1/4 teaspoon black pepper

For the fried sage garnish:

    • 2Tbs (vegan) butter   
    • 1 bunch fresh sage leaves (about 20 leaves)

 

Directions

 

Bring a large pot of water to a boil and cook the pasta according to package directions.

In a large saucepan, melt the vegan butter over medium-high heat.

Add the onion and garlic and sauté for about 5 minutes until the onion turns translucent and begins to brown.

Add the butternut squash, vegetable broth, salt, and pepper. Cover and cook 10 – 15 minutes until the butternut squash is very tender when pierced with a fork.

Use an immersion blender or standing blender to blend the butternut squash mixture until it’s completely smooth and creamy. If using a standing blender, be careful not to fill the blender too high so it doesn’t erupt. If your sauce is too thick, you can add another ¼ cup of vegetable broth. Return the sauce to the pan, and add the cooked pasta to the sauce and toss well to coat.

To fry the sage: melt the (vegan) butter in a frying pan then add the sage leaves. Fry for 1 – 2 minutes until the edges just start to brown. Remove from heat and set on a paper towel to drain.  Place 2-3 leaves on top of each portion.

Quinoa Chipotle Bowl Recipe from SHANE AND SIMPLE

This Quinoa Chipotle Bowl recipe is from SHANE AND SIMPLE quinoa-2220490_1280

Makes one serving as a main dish.

FOR THE QUINOA CHIPOTLE BOWL 

  • 1 cup cooked quinoa
  • 1/2 cup sweet or roasted corn (I just threw some frozen corn into a hot skillet and cooked it until it basically started to burn)
  • 1/2 cup fat-free refried beans
  • 1/2 cup low-sodium or no-salt added black beans (drained and rinsed)
  • 1/2 cup shredded romaine lettuce   
  • 1/2 cup shredded red cabbage
  • 1/4 cup guacamole                         
  • 1/4 cup salsa
  • 1/4 cup chopped green onions

FOR THE SOUTHWEST TAHINI SAUCE

  • 1/4 cup tahini
  • 1/4 cup water
  • 2 tsp. apple cider vinegar (or you can use lemon juice if you prefer)
  • 1 tsp. chili powder
  • 1/2 tsp.each onion powder and  garlic powder
  • salt to taste

FOR THE QUINOA CHIPOTLE BOWL

  1. Place all ingredients into a bowl, assembling or layering however you choose.

FOR THE SOUTHWEST TAHINI SAUCE

  1. Combine all ingredients into a small mixing bowl or dish and whisk.

ENJOY!

 

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

Serves 4SHAKSHUKA

 Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 head kale, destemmed and chopped
  • 28 oz diced or crushed tomatoes
  • 2 teaspoons smoked paprika 
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt & pepper
  • pinch of crushed red pepper (optional)
  • 15 oz can cannellini beans
  • Vegan/regular cream cheese and handful of chopped fresh parsley for topping

Directions

Warm the olive oil in a large skillet over medium heat. Add the onions and cook until transparent. Add the garlic and cook for a few more minutes, until fragrant. Then add the kale, cover and cook for about 3 to 5 minutes, until wilted down.

To the skillet, add the tomatoes and their juices. Add the smoked paprika, cumin, oregano, salt & pepper, and red pepper flakes (optional). Stir to combine and allow the sauce to come to a simmer. Add the white beans and cook until heated through. Remove from the heat and set aside.

Top with dollops of  vegan) cream cheese then sprinkle with pepper and chopped parsley.

Serve warm with toasted bread and enjoy!

Note: I substitute baby spinach or kale for the head of kale (5-8 ozs works!)

Crispy Veggie Taquitos

This recipe for Crispy Veggie Taquitos was adapted from Ela Vegan

Ingredients:

 

  • 2 medium-large potatoes, peeled and chopped

    Photo by Ela Vegan

    Photo by Ela Vegan

  • 1/2 Tbsp oil
  • 1 medium carrot, grated or finely diced
  • 1/2 medium onion chopped
  • 3 garlic cloves, minced
  • 1 cup peas, frozen
  • 1 tsp curry powder
  • 1 tsp onion powder
  • 1/2 tsp ground cumin
  • 1/4 tsp ground nutmeg
  • 1 tsp sea salt, more or less to taste
  • 1/4 tsp smoked paprika
  • Red pepper flakes, to taste
  • Black pepper, to taste
  • 1/4 cup vegetable broth
  • 5 oz  cheese of choice
  • taco seasoning, to sprinkle on top of taquitos (optional)
  • 8–10 tortillas

Directions:

  1. Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of plant-based milk for a creamier result. Set aside.
  2. Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.
  3. Pour in the vegetable broth, add peas (frozen), put the lid on and cook for a few minutes until the carrot is softened. If you use frozen peas, make sure to let them thaw completely. If using canned peas, drain and rinse (no need to cook, add them in the next step). Turn off the heat.
  4. Add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.
  5. Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.
  6. Preheat oven to 410 F (210 C) and line a large baking sheet with parchment paper.
  7. Place about 2-3 Tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush with a little vegetable oil (to make them even more crispy) and sprinkle with some taco seasoning.
  8. Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few extra minutes (optional).
  9. Serve with salsa, sour cream, queso or guacamole.
  10. Enjoy!

“Indian” Baked Taquitos

makes 8-10 servings   tortilla-3590164_1920

Author: Michaela Vais

  • 2 medium-large potatoes peeled and chopped       
  • 1/2 tbsp oil
  • 1 medium carrot grated or finely diced                   
  • 1/2 medium-large onion chopped
  • 3 garlic cloves minced
  • 1 cup peas frozen 
  • 1 tsp curry powder                                                  
  • 1 tsp onion powder
  • 1/2 tsp ground cumin                                               
  • 1/4 tsp ground nutmeg
  • 3/4-1 tsp sea salt or less/more to taste                    
  • 1/4 tsp smoked paprika
  • Red pepper flakes to taste                                       
  • Black pepper to taste
  • 1/4 cup vegetable broth                                           
  • 5 oz cheese of choice
  • Taco seasoning to sprinkle on top of taquitos (optional)
  • 8-10 tortillas 

Directions:

Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of milk for a creamier result. Set aside.

Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.

Pour in the vegetable broth, add peas (thawed), put the lid on and cook for a few minutes until the carrot is softened. Turn off heat and add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.

Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.

Preheat oven to 410 degrees Fahrenheit and line a large baking sheet with parchment paper.

Place about 2-3 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other.

Brush with a little vegetable oil (to make them even more crispy) and sprinkle some taco seasoning on top.   Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few minutes (optional).   Serve with salsa, sour cream, vegan queso or guacamole. 

 

Mushroom Bourguignon

Author: Linda Meyermushrooms-756406_1920Mushroom Bourguignon serves 4 

Preparation Time: Takes 1.5 hrs start to finish

Savory mushrooms and carrots in a rich wine sauce, the perfect cozy and romantic winter dish. This will please everyone at your table. 

  • 2 tbsp olive oil divided
  • 2 lb mushroom caps we prefer baby bellas, stems off and sliced thick
  • 6 large carrots peeled and sliced into 1 inch 2.5 cm circles
  • 1 large yellow onion peeled and diced
  • 1 large shallot peeled and sliced thin
  • 2 garlic cloves peeled and minced
  • 2 cups vegetable broth
  • 1 ½ cups red wine
  • 1 tbsp tomato paste
  • 2 tsp ground sea salt or to taste
  • 2 tbsp fresh thyme leaves plus extra for garnishing
  • 2 tsp dried Italian seasoning
  • Black pepper to taste
  • 1 tbsp + 1 tsp all-purpose flour use cornstarch to make it gluten free
  • 1/3 cup water
  • Served over 1 1 lb package of fettuccine or mashed potatoes (Dr C)

DIRECTION

  1. Heat a large skillet on medium heat and add 1 tbsp (15 ml) of olive oil. When the oil is hot, add the mushrooms and a pinch of salt, sauté for approximately ten minutes or until browned. Remove from the pan and set aside.
  2. Add the remaining olive oil and the carrots. Sauté until they begin to brown then add the onions. Cook the onions until they become translucent then add the shallots. Cook until they are browned and caramelized, approximately 5 to 7 minutes. Add the garlic and cook for one minute.
  3. Add the vegetable broth and wine to deglaze the pan. Stir and loosen the pieces of onion and shallot that may have stuck to the pan. Add the tomato paste and stir until it liquefies. Add the salt, thyme, Italian seasoning, and pepper, stir to combine and reduce the heat to a low simmer. Cover and cook for twenty minutes. Add more seasoning if you prefer a stronger flavor.
  4. In a small bowl, mix the flour (or corn starch if you want to make it gluten free) and water together until the flour breaks down and the mixture resembles a thick milky substance. There shouldn’t be any dry flour or lumps in the mixture. Add it to the wine sauce and stir well to combine. Add the mushrooms and stir to incorporate within the sauce. Cover and simmer on the lowest temperature for twenty minutes. The sauce will thicken into a stew. Be sure to lift the lid and check to make sure it’s not sticking to the pan or evaporating. That shouldn’t happen if the temperature is low enough, but if it does add a small amount of broth or water and stir.
  5. Spoon the mushroom Bourguignon on top of the fettucine/mashed potatoes. Garnish with a sprinkle of fresh thyme leaves.

Eating Beef Kills More than Just the Cow

FOR YOUR CONSIDERATION….HOW A BURGER KILLS MORE THAN A COW…from one of my vegan websites as they calf-362170_1920invite people to consider going meatless for a month.

It’s obvious that our food choices directly impact our health but they affect it in some less obvious ways, too.

 One of the biggest drivers of deforestation is agriculture and, because animal products need a lot more land than plants to feed the same number of people, it’s animal agriculture that is hungriest for available land.

 As global demand for meat increases, forests are increasingly destroyed to make way for farming, and the wild animals who lived there are displaced or killed. Humanity has wiped out 60 percent of all animal populations since 1970¹ and scientists warn that the Earth’s sixth mass extinction is underway.²

 The damage does not end with the felling of the trees. Without the canopy overhead to protect it from sun and wind, the soil becomes fragile and can be washed away during periods of rain. Deforestation can render once-rich landscapes utterly barren, and animal agriculture is one of the leading causes.³

 Does this actually affect us? Yes! Trees play a vital role in our survival by removing about 25 percent of harmful CO2 emissions from our atmosphere and giving us back the oxygen that we need to survive. And we need healthy soil to grow our food.

 We can play our part in protecting trees, forests, wild animals, our climate, the soil and our own oxygen supply by cutting down/eliminating meat and dairy products from our diet.

Grilled corn and farro salad

Serves 6grilled corn

Ingredients

1 cup uncooked farro ( Find it in the rice aisle at Meijer)

3 ears corn, shucked                               

1/4 cup plus 2 teaspoons olive oil, divided 

1 cup chopped tomatoes                         

1/3 cup chopped pistachios

1/2 cup halved kalamata olives               

1/4 cup chopped basil leaves 

3 tablespoons fresh lemon juice              

1 teaspoon Dijon mustard

1 garlic clove, minced                             

1/2 teaspoon smoked paprika 

Directions

Bring 5 cups of water and a large pinch of salt to a boil. Add the farro and reduce heat to medium-low and simmer until farro is al dente about 15 minutes. Drain and set aside

.While the farro is cooking, heat a grill pan over medium-high heat (or, preheat a grill to medium-high.) Rub the corn kernels with 2 teaspoons of the olive oil and season with salt and pepper. Cook, turning with tongs, until charred, about 10 minutes. Cut off the kernels and add to the farro bowl. 

Add the chopped tomatoes, olives, pistachios and basil to the corn and farro bowl. 

In a separate bowl, whisk together the Dijon mustard, finely minced garlic clove, paprika and lemon juice until garlic is dissolved.. Slowly whisk in the remaining olive oil along with a pinch of salt and pepper. 

Add the dressing to the farro bowl and toss well; season to taste, if needed and serve.

ENJOY YOUR GARDEN PRODUCE/FARMERS MARKET GOODIES…THIS IS THE BEST TIME OF THE YEAR FOR STUFF STRAIGHT OUT OF THE GARDEN/FARM

VEGAN IRISH STEW

   From “It doesn’t taste like Chicken”

Ingredients

  • 2 tablespoons olive oilIrish stew
  • 2 stalks celery, chopped
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 1/4 cup all-purpose flour
  • 2 – 4 cups vegetable broth
  • 1 can (473ml) vegan stout beer (I used Guinness…YUM!)
  • 3 carrots, peeled and cut into chunks
  • 2 parsnips, peeled and cut into chunks
  • 8 oz mushrooms, quartered
  • 2 1/2 cups baby potatoes, halved (or about 2 regular potatoes and cut into chunks)
  • 1/2 cup tomato paste
  • 2 bay leaves
  • 2 teaspoons brown sugar
  • 1 teaspoon dried thyme
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground pepper

Instructions

  1. Heat a large pot over medium-high heat. Add the olive oil, and when hot add in the celery, onion, and garlic. Sauté until the onion becomes translucent and just begins to brown, about 5 minutes.
  2. Sprinkle in the flour. Stir well to coat the veggies, and cook for another minute to heat up the flour. Add 2 cups of vegetable broth, and scrape the bottom of the pan with your spoon to get any bits off the bottom.
  3. Add in the beer, all of the remaining veggies, tomato paste, and spices. The beer will foam up, but that’s ok, the bubbles and alcohol will cook right out. Bring to a simmer and cook for 10 – 15 minutes until the veggies are fork-tender, but not mushy. The stew will be very thick! If you prefer a thinner stew, feel free to thin it out to taste with 1 to 2 more cups of vegetable broth. Remove bay leaves before serving, and serve hot.

Made this many times… LOVE it…great stick to your ribs food!

Irish Stew