In this weekly series we have been discussing the benefits of a vegetarian diet including: animal rights , better health, food safety ,frugal living, global food crisis and the immense contribution of meat production to climate change, resource depletion and public health PDF .
The industrial agricultural system, now the predominant form of agriculture in the USA and increasingly world-wide, has consequences for public health owing to its extensive use of fertilisers and pesticides, unsustainable use of resources and environmental pollution.
High-income nations feed over 60% of grain to livestock compared with low-income countries , where people consume most grain directly 2,13
1000 tons of water needed to grow 1 ton of grain for feed43.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) 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 do some cooking, share recipes and listen to great Beatle/McCartney music!
Today to honor Labor Day, MMM is saluting our countries Working Class Heros. The people who built this country and who are now struggling as the sand is shifting under their feet. There is no more worthy group to support as their strength determines the survival of the US as a vibrant society.
The people who go to work everyday have a great opportunity to be a part of the solution to climate change by packing a 'green' meatless lunch. Today I'm drawing on the tradition of the Hero sandwich to show that you can pack a convenient, healthy and eco-friendly sandwich to take where ever your work takes you. These sandwiches are also great for an easy picnic or a fast healthy meal at home.
ROASTED VEGETABLE with CHEESE
This is such an easy versatile recipe. For convenience, you can roast a large amount of vegetables at one time and use them for different sandwiches or meals during the week as they are good hot,cold or room temperature.
Just preheat your oven to 475F. Clean and prep any vegetables you want to use including; zucchini, red and green peppers, onions, yellow squash, sliced eggplant, mushrooms etc. Root vegetables such as sweet and white potatoes, carrots, parsnip etc. also work well with this technique. If roasting tomatoes prepare them separately as their juice can make the other veggies soggy.
Coat lightly with olive oil and if desired use some fresh herbs such as rosemary or thyme or use dried herbs
Roast @ 475F about 20 minutes until tender with some brown spots, salt & pepper to taste
Place in crusty whole grain bread and add cheese of choice. I like goat cheese, provolone, feta or Manchago cheese as they are a good complement to the veggies.
Banh Mì with Lemongrass Tofu
Makes 2 sandwiches
2 (8-inch) baguettes
Do chua (pickles)
1 cup julienned daikon
1 cup julienned carrots
1/4 cup sugar
1/2 teaspoon salt
1/2 cup white vinegar
1 cup water
Tofu
6 to 8 ounces extra firm tofu (half a standard package)
1 tablespoon soy sauce
1 tablespoon vegetable oil
1 teaspoon sesame oil
2 bulbs lemongrass, minced
1 clove garlic, minced
Spread
4 tablespoons mayonnaise
1 tablespoon finely chopped cilantro
Optional: Maggi seasoning sauce or soy sauce
Additional fillings and garnishes
1 medium cucumber, sliced lengthwise
1 or 2 jalapeño peppers, sliced
Small handful cilantro
For the do chua (pickles)
In a large bowl, combine sugar, salt, vinegar, and water. Add daikon and carrots and toss. Cover and refrigerate for at least one hour. Drain completely before using. (Note: The measurements given are guidelines; feel free to adjust the sugar, vinegar, or salt to your own taste.)
For the tofu
Cut tofu into 1/4-inch thick slices and press between clean kitchen towels or paper towels to rid of excess water. In a shallow dish, combine soy sauce, vegetable oil, sesame oil, lemongrass, and garlic. Place tofu in dish, gently coat slices with marinade, and arrange so they overlap as little as possible. Cover and refrigerate for at least one hour. Cook in a skillet over medium heat until brown and crisp on each side.
For the spread
In a small bowl, combine mayonnaise and cilantro. Add Maggi or soy sauce to taste, if desired.
To serve
Slice baguettes lengthwise, leaving one side as a hinge. Spread mayonnaise on top and bottom halves. Arrange fillings and garnishes: cucumber, do chua, tofu, jalapeno, cilantro.
CAPRESE INSALATA on FOCACCIA
Fresh tomatoes, sliced
Fresh mozzarella cheese, sliced
Basil leaves
Olive oil, balsamic vinegar
salt & pepper
focaccia bread
Place ingredients into sliced, purchased Focaccia bread and wrap to go.
PEANUT TOFU WRAP
for one
1 tablespoon store-bought Thai peanut sauce
1 8-inch whole-wheat flour tortilla
2 ounces thinly sliced seasoned baked tofu
1/4 cup sliced red bell pepper
8 thinly sliced snow peas
Spread peanut sauce on the tortilla. Place tofu, peppers and snow peas in the center; fold the sides over the filling and roll up
JIM and NICK'S COLESLAW
This awesome new recipe is from Epicurious and goes great as a side to the sandwiches serves 8-10
1 2-pound head of green cabbage, quartered, cored, cut crosswise into 1/8-inch-thick slices (about 14 cups)
1 1/4 cups apple cider vinegar
1 cup sugar
1 cup grated peeled carrots
4 green onions, thinly sliced
1/4 cup mayonnaise or vegenaise
Place cabbage in large bowl. Add vinegar and sugar; toss to coat. Cover and let stand 30 minutes. Toss cabbage mixture well; cover and let stand 30 minutes longer. Drain cabbage. DO AHEAD: Can be made 8 hours ahead. Cover and chill.
Transfer drained cabbage to another large bowl. Add carrots, green onions, and mayonnaise; toss to coat. Season to taste with salt and pepper.
CHOCOLATE STRAWBERRY HEART-SHAPED ICE CREAM SANDWICH
In contrast, I thought it would be fun to end with a fancy indulgence as only Martha Stewart can do. These are YUMMY!
Makes 24
2 3/4 cups all-purpose flour, plus more for dusting
1/2 cup cocoa powder
2 1/2 teaspoons baking powder
1/4 teaspoon salt
12 tablespoons (1 1/2 sticks) unsalted butter, room temperature
1 1/2 teaspoons pure vanilla extract
1 1/2 cups sugar
2 large organic eggs
1 tablespoon milk
2 to 2 1/2 pints strawberry ice cream, slightly softened
1. In a medium bowl, sift together flour, cocoa powder, baking powder, and salt; set aside. In the bowl of an electric mixer fitted with the paddle attachment, cream butter, vanilla, and sugar. Add eggs and milk, and mix until combined. Add reserved flour mixture, and mix on low speed until incorporated, scraping the sides of the bowl with a spatula at least once. Divide the dough in half, and shape each half into a flat disk. Wrap each disk in plastic wrap, and chill until firm, about 1 hour.
2. Preheat the oven to 350 degrees. Roll dough out on a lightly floured surface; use an offset spatula to unstick the dough every few turns of the rolling pin. Roll dough to an 1/8-inch thickness. Cut dough using a variety of heart-shaped cookie cutters from 2 1/2 to 3 inches in diameter, making sure there is a top and bottom cookie for each sandwich. Place hearts on a parchment-lined baking sheet; chill until firm, about 30 minutes. Remove from refrigerator; use a fork to prick holes all over the surface of the cookies. Bake until firm, 12 to 15 minutes. Let cool slightly on baking sheet, then transfer to a wire rack to cool completely.
3. Using half the cookies, spoon softened strawberry ice cream about 1/2 inch thick on each underside. Place matching cookie on top of ice cream, top-side facing out. Transfer immediately to freezer to harden; repeat with remaining ingredients. Serve directly from the freezer. Sandwiches can be stored in an airtight container in the freezer for 3 to 4 days.
"Working Class Hero" John Lennon
"Hard Days Night" The Beatles
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here!