In this weekly series we have been discussing the benefits of a vegetarian diet including; better health, animal rights, global food crisis, food safety, frugal living and meat productions' huge contribution to global warming/climate change.
Today my heart is broken as I read about dead sea turtles washing up on the beaches of Louisiana due to the massive oil volcano gushing up from the floor of the Gulf of Mexico. Of course at fault is our crippling addiction to oil. The most effective, efficient and fastest way to reduce our personal consumption of oil is to reduce our consumption of meat.
A vegetarian in a Hummer produces fewer carbon emissions than a meat eater in a Prius. But, a vegetarian on a bike is much better
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a vegetarian diet, we also share recipes and listen to great Beatle/McCartney music!
Today I will show you how easy it can be to reduce your meat consumption by using recipes that are fast, simple, economical and delicious. Whether you're just starting out by having a Meatless Monday, adding some additional meatless days or a vegetarian looking for some new recipes, I hope you will head into your kitchen with some new inspiration.
POTATO and GREEN BEAN SALAD with DIJON VINAIGRETTE
This time of year I am finding some local red potatoes and green beans in my market. It's the perfect time to make one of my favorite hardy one dish meal salads.
* 8 ounces green beans, trimmed, cut into 1 1/2-inch pieces
* 3 pounds small red-skinned potatoes, unpeeled, halved
* 2 tablespoons dry vermouth
* 2 tablespoons white wine vinegar
* 1 large shallot, chopped
* 1 tablespoon coarse-grained Dijon mustard
* 2/3 cup extra-virgin olive oil
* 2 tablespoons chopped fresh parsley
1 can cannellini beans, drained and rinsed (optional)
1 Tablespoon capers, drained (optional)
Cook beans in large saucepan of boiling salted water until crisp-tender, 4 minutes. Drain. Transfer to bowl of ice water. Drain; pat dry with paper towels.
Cook potatoes in large pot of boiling salted water until just tender, about 12 minutes. Drain; transfer to large bowl. Sprinkle vermouth over hot potatoes; toss gently and let stand 5 minutes. Whisk vinegar, shallot, and mustard in small bowl. Gradually whisk in oil. Pour over potatoes and toss to coat. Cool completely. Mix in green beans and parsley. Season to taste with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate.) Serve cold or at room temperature.
FRESH TOMATO TART
If you can get some heirloom tomatoes, this is the time to use them
serves 6-8
For black pepper parmesan pastry or use purchased crust
* 1 1/4 cups all-purpose flour
* 3/4 stick (6 tablespoons) cold unsalted butter, cut into 1/2-inch cubes
* 2 tablespoons cold vegetable shortening
* 2 tablespoons freshly grated parmesan
* 1/2 teaspoon black pepper
* 1/4 teaspoon salt
* 2 to 4 tablespoons ice water
For filling
* 3/4 lb fresh mozzarella, very thinly sliced
* 1/2 cup pesto
* 2 lb mixed heirloom tomatoes, sliced 3/4 inch thick
* Special equipment: pie weights or raw rice
Make pastry:
Blend together flour, butter, shortening, parmesan, pepper, and salt in a bowl with your fingertips or a pastry blender (or pulse in a food processor) until mixture resembles coarse meal with some roughly pea-size lumps. Drizzle 2 tablespoons ice water over and gently stir with a fork (or pulse in food processor) until incorporated.
Gently squeeze a small handful: If it doesn't hold together without falling apart, add more water, 1 tablespoon at a time, stirring (or pulsing) after each addition until incorporated, continuing to test. (Do not overwork dough, or it will become tough.)
Turn out dough onto a work surface and divide into 2 portions. With heel of your hand, smear each portion once in a forward motion to help distribute fat. Gather both portions of dough into 1 ball, then pat into a disk. Chill, wrapped in plastic wrap, until firm, about 1 hour.
Preheat oven to 375°F.
Roll out dough on a lightly floured surface into a 12-inch round and fit into a 9-inch round tart pan with a removable rim. Roll rolling pin over top of pan to trim dough flush with rim. Lightly prick tart shell all over with a fork.
Line shell with foil and fill with pie weights or rice. Bake in middle of oven 20 minutes. Carefully remove foil and weights and bake until golden, about 15 minutes more. Cool in pan on a rack.
Fill tart shell:
Remove side of pan and slide shell onto a platter. Arrange one third of mozzarella in bottom of shell and drizzle with one third of pesto. Arrange one third of tomato slices, overlapping, on top of cheese. Season with salt and pepper. Repeat layering twice.
note: Tart shell can be made 1 day ahead and kept, covered, at room temperature.
UDON NOODLES with VEGETABLE STIR FRY
serves two
You may substitute with any veggies you have on hand such as bok choy
4 ounces udon noodles (preferably whole-grain)
1 1/2 tablespoons low-sodium soy sauce
2 tablespoons seasoned rice vinegar
1 1/2 tablespoons sesame oil
1 tablespoon grated peeled fresh ginger
2 1/2 teaspoons olive oil
3 scallions (optional), both white and light green parts, trimmed and thinly sliced
1 cup sliced shittake mushrooms
1 cup snow peas or sugar snap peas
1/2 cup small broccoli florets
1/2 cup shredded carrots
2 cups (16 ounces) firm tofu, drained well and diced
1 tablespoon chopped fresh cilantro
- Bring a large pot of water to a boil over medium-high heat. Add the udon noodles and cook them according to the directions on the package,then drain them, shaking off any excess water, and set them aside.
- Place the soy sauce, rice vinegar, sesame oil, and ginger in a small bowl and whisk to mix. Set the soy sauce mixture aside.
- Place the olive oil in a large nonstick skillet over medium heat. Add the scallions, if using, the mushrooms, snow peas, broccoli, carrots, and tofu. Stir-fry until the vegetables begin to soften, about 3 minutes.
- Add the soy sauce mixture and udon noodles to the skillet and cook until the noodles are heated through and the flavors are blended, about 3 minutes. Sprinkle the cilantro over the noodles and serve.
COCONUT FLAN
This is a healthy flan recipe for Cinco de Mayo from Andrew Weil..what's not to like? Yummy
Syrup:
5 tablespoons brown sugar or Sucanat or Rapadura
3 tablespoons water
Pudding:
⅔ cup medium-firm tofu (or use extra-firm silken tofu), crumbled
2 tablespoons light unbleached sugar or white beet sugar
1 tablespoon of the Syrup, above
¾ teaspoons coconut extract
Pinch of salt
2 ½ cups (reduced fat, if you like) soymilk or other non-dairy milk, such as rice or almond milk
¾ teaspoons agar powder or 1 ½ tablespoons agar flakes
To make the Syrup:
- Bring the water and sugar to a boil in a small saucepan with a heavy bottom, over low heat. Simmer uncovered for 5 minutes. Remove from the heat.
- Working quickly, place in the blender the tofu, 1 tablespoon of Syrup, 2 tablespoons sugar, coconut extract and salt. Set this aside and pour the remaining syrup evenly into 6 custard molds. Rotate each one to coat the base and sides with the syrup. Set aside.
- Into the same saucepan pour the non-dairy milk and the agar. Bring this quickly to a boil, stirring constantly, then reduce heat and simmer for 5 minutes. Continue stirring. Add this hot milk mixture to the ingredients in the blender and immediately blend it to a smooth cream. Stir down the bubbles. Pour the blended mixture into the coated molds, and skim off any remaining foam. Cover the molds with plastic wrap, and refrigerate them until serving time.
To unmold the puddings:
Dip the bottom of each mold briefly into boiling water, then remove the plastic wrap and turn upside down on a dessert plate. The pudding should slide out easily. Pour any syrup left in the bottom of the mold over the pudding. Decorate each plate with fruit and mint or lemon balm sprigs.
Variation: Vegan Crème Caramel or Individual Spanish-Style Flans:
Omit the coconut extract and add 2 tablespoons pure vanilla extract (you could use some orange extract or orange zest in the pudding and/or the syrup, if you like, and use less vanilla). I like this version less sweet, so I leave out the extra 2 tablespoons sugar in the pudding mixture, but you can leave it (or part of it) in, if you prefer.
MEXICAN HOT CHOCOLATE
Good any time of year especially for Cinco de Mayo
* 4 cups whole milk
* 1 1/3 cups (8 ounces) chocolate chips
* 2 tablespoons sugar
* 2 teaspoons pure vanilla extract
* 1/2 teaspoon chile powder
* 1/4 teaspoon ground cinnamon
* Pinch salt
Cinnamon sticks for stirring (optional)
In a large saucepan, combine all the ingredients and 1 cup water over medium heat, whisking constantly, until hot but not boiling, about 8 minutes (the mixture should smooth). Pour into 4 large mugs.
"Oh! Darling" Paul McCartney
"Wild Life" Paul McCartney & Wings
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here.