In this weekly series we have been discussing the advantages of a vegetarian diet including: better health, animal rights, frugal living, food safety, global food crisis, public health and immense contribution of meat/livestock production to climate change/depletion of resources.
More than 1.7 billion animals are used in livestock production worldwide and occupy more than one-fourth of the Earth's land.
Production of animal feed consumes about one-third of total arable land.
The livestock sector, including feed production and transport, is responsible for about 18 percent of all greenhouse gas emissions worldwide.
I was inspired to create this series by Paul McCartney (Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the many benefits of less meat consumption, we also do some cooking, share recipes and listen to great Beatle/McCartney music!
Check out this weeks Meatless Monday front page for a link to Daily Kos's front pager Laura Clawson's article Meatless Monday and mitigation.
Today we are honoring Martin Luther King Jr. as we did last year with this diary. As mentioned in that diary MLK's son Dexter Scott King is a vegan as was his mother Coretta Scott King. He has said "If you're violent to yourself by putting [harmful] things into your body that violate its spirit, it will be difficult not to perpetuate that [violence] onto someone else,"
Last year I used traditional southern recipes that MLK might have had as he was growing up. Today I will update some traditional southern ingredients in modern recipes interspersed with some must have southern specialties.
SOUTHERN SWEET ICED TEA
I was raised in the south US so I know that the drink of choice there is this recipe even in winter!
3 Family size tea bags
2 Cups of cold water
1 Cup of sugar
We recommend Luzianne Tea Bags if available.
Place the two cups water in a pot and add the tea bags. Bring to a boil, do not continue boiling. Remove from heat and let steep. Pour warm tea into empty pitcher. Add the sugar and stir until the sugar is dissolved. Fill remaining pitcher with cold water.
Note: some people say they use less water and add ice to the tea.
SWEET POTATO SOUP
1 tablespoon flour
1 tablespoon unsalted butter (or vegan butter)
1 1/2 cups vegetable broth
1 tablespoon light brown sugar
1 1/2 cups cooked sweet potatoes
1/4 teaspoon ground ginger
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 cup milk or use soy milk
Salt
In a heavy saucepot, over medium-low heat, cook the flour and butter, stirring constantly until roux achieves a light caramel color. Add the broth and brown sugar, bring to a boil, then lower to a simmer. Stir in the sweet potatoes and spices, bring to a simmer again, and cook for 5 minutes more. In a blender, puree the soup in batches and return to saucepot. Add the milk, and reheat soup. Season with salt and pepper, ladle into warm soup bowls and serve.
KALE SALAD
A delicious and substantial winter salad.
* 2 tablespoons dried currants
* 7 tablespoons white balsamic vinegar, divided
* 1 tablespoon unseasoned rice vinegar
* 1 tablespoon honey
* 1 tablespoon extra-virgin olive oil
* 1 teaspoon salt
* 2 bunches Tuscan kale (about 1 pound), center ribs and stems removed, leaves thinly sliced crosswise
* 2 tablespoons pine nuts, lightly toasted
* Parmesan cheese shavings
Place currants in small bowl; add 5 tablespoons white balsamic vinegar. Let soak overnight. Drain currants.
Whisk remaining 2 tablespoons white balsamic vinegar, rice vinegar, honey, oil, and salt in large bowl. Add kale, currants, and pine nuts; toss to coat. Let marinate 20 minutes at room temperature, tossing occasionally. Season to taste with salt and pepper. Sprinkle cheese shavings over salad and serve.
LETTUCE, ORANGE AND PECAN SALAD
Perfect use for in season Florida oranges.
3 heads Bibb or Boston lettuce, rinsed and torn
2 navel oranges, peeled and sliced into thin circles
3/4 cup (about 3 ounces) toasted pecans, roughly chopped
4 ounces goat cheese, crumbled (optional)
1/4 cup orange juice
1 tablespoon white wine vinegar
1 shallot, minced
1/4 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1. Place the lettuce, oranges, pecans, and goat cheese (if using) in a large bowl.
2. In a small bowl, whisk together the orange juice, vinegar, shallot, oil, salt, and pepper. Add to the salad and toss. Divide among individual salad plates.
SWEET POTATO FRITTERS
* 1 1-pound red-skinned sweet potato (yam)
* 2 tablespoons (1/4 stick) butter, melted or vegan butter
* 1/3 cup sugar
* 2 tablespoons chopped fresh mint
* 3/4 teaspoon salt
* 1/2 teaspoon ground cinnamon
* 1 large egg
* 1 cup all purpose flour
* 1/2 cup fresh bread crumbs made from crustless French bread
* 1 tablespoon baking powder
* Vegetable oil (for frying)
* Yogurt-Mint Dip
Preheat oven to 350°F. Pierce potato with fork. Cook in microwave on high until tender, about 6 minutes per side. Spoon enough cooked potato from skin into 1-cup measure to fill. Transfer 1 cup potato to medium bowl; add butter and mash well. Mix in sugar, mint, salt and cinnamon, then egg. Whisk flour, breadcrumbs and baking powder into potato mixture to make dough.
Pour enough oil into heavy medium saucepan to reach depth of 1 inch; heat oil to 325°F. Working in batches, drop dough by heaping teaspoonfuls into oil. Fry until golden brown and cooked through, about 1 1/2 minutes per side. Using slotted spoon, transfer fritters to baking sheet; place in oven to keep warm. Repeat with remaining batter. Serve fritters hot with Yogurt-Mint Dip.
Yogurt Mint Dip
* 1 1/2 cups plain yogurt or use greek yogurt
* 1/2 cup finely chopped fresh mint
* 3/4 teaspoon hot pepper sauce
Mix yogurt, mint, and hot pepper sauce in small bowl. Season dip to taste with salt and pepper.
SWEET POTATO MUFFINS
A nutritious, quick on-the-go breakfast
6 tablespoons butter, softened(or use vegan butter)
2/3 cup sugar
1 egg or egg sub.
1 teaspoon vanilla extract
1 3/4 cup sifted all-purpose flour(or use 1/2 white,1/2 whole wheat)
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon salt
2/3 cup evaporated or regular milk or soy milk
1 1/2 cups peeled finely shredded sweet potato
2/3 cup chopped walnuts or pecans
In a large mixing bowl with hand-held electric mixer on medium speed, beat butter and sugar until light and fluffy. Beat in egg and vanilla until well blended.
In a separate bowl, combine flour, baking powder, cinnamon, nutmeg, and salt. Stir into the butter mixture alternately with milk, mixing just until dry ingredients are moistened. Stir in sweet potato and chopped nuts. Spoon batter into greased muffin cups, filling about 2/3 full. Bake at 375° for 25 to 30 minutes, or until centers spring back when pressed with fingertip. Cool in pan on rack for 5 minutes. Remove from pan and serve muffins warm. Makes about 1 dozen sweet potato muffins.
PEANUT BARS
These super healthy Peanut Bars only take 10 minutes to make!
* 1 cup raw or roasted peanuts
* 1 TBS minced fresh ginger
* 2 TBS sesame seeds
* 1 cup raisins
* 2 TBS honey
:
1. Grind all ingredients, except for the honey, in a food processor until fairly fine but still having some texture (you don't want it to have the consistency of peanut butter).
2. Add honey and process just long enough for it to blend in.
3. Press into a square about 3/4-inch thick on a plate or square pan and refrigerate for about an hour or more.
4. Cut into 2-inch squares.
Makes 12 bars
"Sun King" The Beatles
"Blackbird" Paul McCartney
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here.