In this weekly series we have been discussing the benefits of a vegetarian diet including; better health, animal rights, global food crisis and reducing CO2 emissions to curb global warming.
On this site and others when the environmental advantages of a meatless diet are discussed there are always those who say that if livestock is raised to graze naturally and roam freely then the environmental impact is reduced. What is not considered is that no matter how livestock is raised it is inherently inefficient.
Meatless Monday has compiled research that indicates;
Fossil fuel to produce 8 oz prime-cut beef 24,000 calories[7]
Fossil fuel to produce 8 oz tofu 332 calories[8
To produce 16 oz of soy requires 220 gallons of water[1]
To produce 16 oz of red meat requires 2000 gallons of water[2
I was inspired to create this series by former Beatle Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We don't just discuss the advantages of a vegetarian diet we also do some cooking, share recipes and listen to some great Beatle/McCartney music!
Whole grains provide more food energy worldwide than any other type of crop. They are rich in nutrients including protein and are an excellent addition to a meatless diet. They store without refrigeration, are available year round and are a delicious addition to breakfast, lunch or dinner.
WHOLE GRAIN PANCAKES/ FRUIT (about 12 pancakes)
2 ripe peaches, pitted and chopped
1/2 pint(s) (1 1/2 cups) raspberries ( blueberries are great here too or use any fruit you like)
1 tablespoon(s) sugar
1/2 cup(s) all-purpose flour
1/2 cup(s) whole wheat flour
1/2 cup(s) quick-cooking oats, uncooked
2 teaspoon(s) baking powder
1/2 teaspoon(s) salt
1 1/4 cup(s) fat-free (skim) milk
1 large egg, lightly beaten
1 tablespoon(s) vegetable oil
1.In medium bowl, combine peaches, raspberries, and sugar. Stir to coat; set fruit mixture aside.
2.Meanwhile, in large bowl, combine flours, oats, baking powder, and salt. Add milk, egg, and oil; stir just until flour mixture is moistened (batter will be lumpy).
3.Spray 12-inch nonstick skillet with cooking spray; heat on medium 1 minute. Pour batter by scant 1/4 cups into skillet, making about 4 pancakes at a time. Cook until tops are bubbly, some bubbles burst, and edges look dry. With wide spatula, turn pancakes and cook until undersides are golden. Transfer pancakes to platter. Cover; keep warm.
4.Repeat with remaining batter, using more nonstick cooking spray if necessary. To serve, top with fruit mixture.
ARUGULA PANZANILLA (serves 4)
One of my fave salads-yum
4 slices rustic olive or whole-grain bread, cut into 3/4-inch cubes (4 cups)
1 pt. grape tomatoes, halved
4 cups arugula leaves, coarsely chopped, if necessary
3 Tbs. garlic olive oil
1 lemon, juiced and zest grated
- Preheat oven to 400°F. Spread bread cubes on baking sheet and place tomato halves in large baking dish. Roast bread cubes and tomatoes 10 to 15 minutes, or until bread is toasted and tomatoes are tender, turning occasionally. Cool 15 minutes.
- Toss arugula with oil, 2 Tbs. lemon juice, and 1 Tbs. lemon zest in large serving bowl. Add bread and tomatoes, and season with salt and pepper, if desired. Serve warm or at room temperature.
HEARTY GRAIN SOUP WITH BEANS AND GREENS
A satisfying vegan soup for these first cool days
2 Tbs. olive oil, divided
1 large onion, coarsely chopped (about 1 1/2 cups)
1 large clove garlic, minced (about 2 tsp.)
4 cups low-sodium vegetable broth
1 1/2 cups cooked kasha (or wheatberries,barley or brown rice but if you haven't tried kaska it is yummy and worth a try)
1 15-oz. can crushed tomatoes
1 15-oz. can kidney beans, drained and rinsed, divided
1/4 tsp. dried oregano
1/4 tsp. dried rosemary
1/2 lb. kale, trimmed and chopped
3 Tbs. chopped fresh parsley
2 to 3 tsp. balsamic vinegar
Heat 1 Tbs. oil in large pot over medium-high heat. Add onion, and cook 3 minutes, or until softened, stirring occasionally. Add garlic, and cook 5 minutes more, or until onion is lightly browned.
Stir in broth, kasha, tomatoes, 1 cup beans, oregano and rosemary. Bring to a boil. Press half of kale into liquid with wooden spoon until it wilts. Press remaining kale into liquid. Reduce heat to medium, and simmer 15 to 20 minutes, or until kale is tender.
Purée remaining beans in food processor. Add puréed beans, parsley and remaining 1 Tbs. oil to soup. Stir in vinegar, and season with salt and pepper. Ladle into bowls, and serve
GARLICKY STUFFED PORTOBELLOS (serves 4)
A great light dinner with salad
4 5-inch portobello mushroom caps
2 3/4 cups whole grain breadcrumbs
1 cup freshly grated Parmesan cheese
2 Tbs. finely chopped fresh rosemary, plus sprigs for garnish
6 cloves garlic, minced (about 2 Tbs.)
Preheat oven to 375F. Scrape out and discard gills from undersides of mushroom caps with spoon. Remove and discard stems. Arrange mushrooms, stem-side up, in shallow baking dish.
Combine remaining ingredients in medium bowl. Stir in 3 Tbs. water, and season with salt and pepper to taste.
Stuff mushroom caps with garlic mixture, pressing down firmly. Fill baking dish with 1/4 inch water. Cover dish with foil, and bake 30 minutes, or until mushrooms are tender.
Uncover, and broil 1 to 2 minutes, or until tops are lightly browned, being careful not to burn. Garnish with rosemary sprigs, and serve immediately.
If you want to make fresh breadcrumbs, tear up 4 to 5 slices of whole grain bread, place in food processor or blender, and process until finely ground.
"Too Much Rain" Paul McCartney from Chaos and Creation
"In My Life" The Beatles
What are you all having for dinner? Thanks for all the great recipes you've been posting in the comments. They are a terrific resource. Please post your recipes and fave Beatle/McCartney songs here.