In this weekly series we have been discussing the benefits of a vegetarian diet including:
better health , animal rights, food safety,
public health, frugal living, global food crisis and the
staggeringly huge contribution of livestock/meat to climate change/resource depletion.
Livestock emissions estimated at over half of global emissions. In 2009, World Bank analysts writing in the WorldWatch Magazine re-evaluated Livestock’s Long Shadow in their article Livestock and Climate Change, estimating that livestock accounts for 51 percent or more of greenhouse gas emissions.
Livestock’s environmental impact greater than that of fossil fuel. In 2010, the United Nations Environment Programme called for the adoption of plant-based eating with the report Assessing the Environmental Impacts of Consumption and Production, in which they identified the overall environmental, including climate change, effects of livestock, including global warming potential and land use change, as being greater than fossil fuels from coal, natural gas and crude oil.
Macca's Meatless Monday/Meatless Advocates is a solution oriented activist group, with solutions for some of the most pressing issues of our time including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute we become part of the solution.
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 less meat diet we also do some cooking, share recipes and listen to great Beatle music!
Some interesting news for many of you. The Glycemic Index Foundation recommends MM and a plant based diet in this month's newsletter.
I'm mad as hell and you should be too, is what Christina Pirello is saying in her new book "I'm Mad As Hell and I'm Not Going to Eat it Any More!" I've been wanting to write about Christina Pirello because she has such an inspiring personal story. Imagine being diagnosed with terminal leukemia at age 26! By the time her illness was identified, the cancer had already advanced to an acute stage. Her doctors gave her little reason to have hope for the effectiveness of conventional medical therapies and told her she had only months to live. Initially, she was discouraged and uncertain. Then a co-worker introduced her to Robert Pirello, a whole foods advocate who helped her adapt her lifestyle and diet based on whole, unprocessed food. With love, dedication and death-defying discipline, Christina overcame the odds, and in the process developed an expertise in cooking with whole foods. Looks like she also fell in love:) After just two months of eating beans, grains and vegetables, her doctors noticed a significant improvement in her condition. In fourteen months, her cancer was gone. From that time, she was utterly convinced of the close relationship between diet and health.
Christina now well in her 50's has made it her life's work to teach others about what she has learned. Some of you may know her from her PBS cooking series "Christina Cooks" I've watched it many times and enjoy witnessing the pure joy that Christina has in sharing her knowledge of cooking and health. She even includes live music segments in her show that helps to create an atmosphere of holistic healing energy.
Here is Christina talking about her new book "I'm Mad as Hell and I'm Not Going to Eat it Anymore". Typical Christina she includes a luscious recipe for Fudge to entice.
Today I'm going to be sharing some of Christina's recipes I particularly like from her website, tv cooking show and books.
CAULIFLOWER in SPICED TOMATO SAUCE
This is so beautiful and delicious and makes a gorgeous company dish! Serves 7-8
2 teaspoons extra-virgin olive oil
2 cloves fresh garlic, crushed
1/2 red onion, small dice
Sea salt
1/2 teaspoon curry powder
Generous pinch crushed saffron
2 cups canned diced tomatoes
3 tablespoons capers, drained, do not rinse
8 pitted, oil-cured black olives, coarsely chopped
3 to 4 sprigs fresh flat-leaf parsley, coarsely chopped
Spring or filtered water
1 medium head cauliflower, leaves trimmed, left whole
Prepare the sauce: Place oil, garlic and onion in a saucepan over medium heat. When the onion begins to sizzle, add a pinch of salt, curry powder and saffron and sauté until the onion is translucent, about 3 minutes. Stir in tomatoes, capers and olives, season with about 1/2 teaspoon salt and bring to a boil. Cover and reduce heat to low. Cook for 15 to 20 minutes. Remove from heat and stir in parsley.
While the sauce cooks, bring about 2/3 inch of water to a boil with a pinch of salt in a large pot. Add cauliflower and steam until you can easily pierce it with a fork, about 12 to 15 minutes (depending on the size).
Transfer cauliflower to a serving platter, spoon sauce liberally over top and serve with the remaining sauce on the side.
APPLES, ORANGES and OLIVES on ENDIVE
This is the perfect season for this lovely winter salad. Serves about 4-5
1 tablespoon red wine vinegar
2 tablespoons balsamic vinegar
1 teaspoon brown rice syrup
Sea salt
¼ cup extra virgin olive oil
2 granny smith apples
7-9 ripe oranges
2 teaspoons fresh lemon juice
4-5 Belgian endive, halved, sliced into strips
2 stalks celery (tender, inner stalks), thinly sliced on the diagonal
½ (one half) cup pitted oil-cured black olives, slivered
2 stems fresh basil, leaves removed, left whole
Whisk together vinegars, rice syrup, sea salt to taste and oil until smooth. Slice apples and remove seeds, but do not peel. Transfer to a mixing bowl.
Cut the tops and bottoms off the oranges to expose fruit. Then, resting the fruit on a cutting board, slice off peel, including the pith. Cut segments free from inner membranes and mix with apple slices and lemon juice (to prevent browning).
Toss together endive, celery, olives and fresh basil together in a mixing bowl. Toss oranges and apples in with endive. Finally, toss with enough dressing to coat.
SPICY BLACK BEAN STEW
Soothing, warming winter stew. Serves 5-6
2 teaspoons extra virgin olive oil
2 cloves fresh garlic, finely minced
2 teaspoons finely minced ginger
½ red onion, chunk cut
Sea salt
1 teaspoon curry powder
½ teaspoon ground cinnamon
½ teaspoon cumin
Generous pinch cardamom
Generous pinch cayenne pepper
1 ½ cups ½-inch cubes butternut squash
1 ½ cups ½-inch cubes sweet potatoes
1 cup diced tomatoes
1 cup black turtle beans, rinsed very well (I soak overnight)
1 bay leaf
3 cups spring or filtered water
2 cups fresh or frozen petit peas (I sometimes use some kale or other greens here)
Place oil, garlic, ginger and onion in a heavy sauce pan over medium heat. When the onions begin to sizzle, add a pinch of salt, curry, cinnamon, cumin, cardamom and cayenne and sauté about 3 minutes. Stir in squash, a pinch of salt and sauté for 1 minute. Stir in sweet potatoes, a pinch of salt and sauté for 1 minute. Add tomatoes, beans, bay leaf and water. Bring to a boil, cover and reduce heat to low. Cook until beans are soft and the water has been absorbed, creating a thick stew, about 1 hour. Season with 1 teaspoon sea salt and stir in peas. Cook for 2 minutes to cook peas through.
TEMPEH TUNA SALAD
One of my all time faves, I have this at least once a week..it's addictive!
1 8 oz. package of tempeh-steamed for 10 minutes. (or up to 20 minutes)
1/4 cup each diced carrot, red onion, celery
2-3 tablespoons organic sweet relish (found in any natural foods store) (or just chop some dill pickle)
generous pinch dried dill (Christina includes this but it's optional for me)
Tofu Mayo (I use Veganaise..very yummy!)
Cool steamed tempeh to room temperature and crumble into a coarse meal. Toss with diced vegetables, relish, several pinches of dill and tofu mayonnaise to form a creamy salad. Serve chilled over a bed of lettuce or in your favorite sandwich.
NOTE: Some people like to toss in some powdered kelp to create an authentic tuna salad taste in this recipe. Also remember that if you would like the veggies to be more tender, simply blanche them before using them in the recipe.
MINTED COUSCOUS with CHICKPEAS
Serves 3-4
2 cups spring or filtered water(have to admit I just use tap water when recipe calls for water)
sea salt
1 cup couscous
1 red bell pepper, roasted over an open flame, peeled, seeded, diced
½ cup oil-cured black olives, pitted, diced
½ cup fresh mint leaves, finely shredded
3 tablespoons extra virgin olive oil
juice of 1 orange
juice of 1 lemon
One half cup canned organic chickpeas (I usually use whole can, rinsed to make this a full entree salad)
1 large bunch arugula, rinsed well, stemmed, left whole
Bring water to a boil, with a generous pinch of salt. Stir in couscous, cover and turn off heat. Set aside for 5-7 minutes. Remove cover and fluff with a fork.
Stir peppers, olives and mint into couscous and season lightly with salt. Stir in olive oil, orange and lemon juice and chickpeas.
Arrange arugula on a salad platter and mound couscous on top. Serve warm or chilled.
RIBOLLITA
I love this soup..and change out the veggies all the time. Serves 4-5
extra virgin olive oil
2-3 cloves fresh garlic, minced
1 small yellow onion, diced
sea salt
1 carrot, diced
1-2 small turnips, diced
1/4 head green cabbage, diced (I sometimes use kale or swisschard)
1 cup white wine
1/2 loaf whole grain, sourdough bread, crumbled
3-4 cups spring or filtered water (or use veg. broth)
2 teaspoons sweet white miso (optional for me)
3-4 sprigs flatleaf parsley, finely minced, for garnish
Place 1-2 tablespoons oil, garlic and onion in a small soup pot and turn heat to medium-high. When the vegetables begin to sizzle, add a pinch of salt and sauté for 1-2 minutes. Stir in carrots and turnips, a pinch of salt and sauté for 1-2 minutes. Finally stir in cabbage and sauté until limp, about 2 minutes. Pour in white wine and top with bread. Add water, cover and bring to a boil.
Reduce heat to low and cook soup until vegetables and bread are quite tender, about 20-25 minutes. Remove a small amount of broth and puree miso. Stir into soup and simmer, uncovered, for 3-4 minutes. Serve garnished with fresh parsley and a drizzle of fruity olive oil.
Note: You may add cooked lentils or chickpeas to this soup for added energy and protein. (I usually add chickpeas to make a complete one dish meal)
TEMPEH and ROOT VEGETABLE STEW
A go-to main dish on a cold night. Packed with protein and antioxidants Serves 4-6
1 pound tempeh, cut into 1-inch cubes
avocado oil or olive oil
3 red onions, quartered
4 carrots, chunk cut
2 parsnips, chunk cut
1 large can diced tomatoes
2 bay leaves
Spring or filtered water
4 medium Yukon gold potatoes, cubed
1 cup frozen peas
Cube tempeh. Heat a generous amount of oil in a flat skillet and pan fry tempeh, turning once to ensure even browning. Add onions, carrots, parsnips, tomatoes and bay leaves. Season lightly with salt and pepper and add water to accumulate about ½-inch. Bring to a boil, cover, reduce heat to low and cook for 20 minutes. Add potatoes, adjust seasonings to your taste and cook until potatoes are tender, about 20 minutes more. Add more water, if needed to keep a stew-like consistency. Remove bay leaves, stir in peas and cook 5 minutes more. Stir gently to combine and serve hot.
CHERRY CRUMBLE PIE
Christina sure does like sweets and she has some awesome recipes! This serves 8-10
Crust:
1 cup whole wheat pastry flour
nne half cup semolina flour
pinch sea salt
pinch ground cinnamon
8 tablespoons avocado or light olive oil
spring or filtered water
Filling:
6 cups fresh, pitted cherries
2 tablespoons avocado or light olive oil
pinch sea salt
One half cup Strawberry Rice Nectar (a specialty product Christina likes..you could use brown rice syrup with a little strawberry puree for similar effect)
grated zest of 1 fresh lemon
3 tablespoons arrowroot
Topping:
1 cup rolled oats
3/4 (three quarters) cup whole wheat pastry flour
pinch sea salt
3/4 (three quarters) teaspoon ground cinnamon
One half cup slivered almonds
3/4 (three quarters) cup brown rice syrup
One half cup avocado or light olive oil
Preheat oven to 375 degrees and lightly oil a 9-inch deep dish pie plate. Make the crust by combining the flour, semolina, salt and cinnamon in a mixing bowl. Cut in oil, creating the texture of wet sand. Slowly add water, mixing until the dough gathers together. Knead 2-3 times just to gather it into a ball. Roll out dough between 2 sheets of parchment, creating a thin round that is about an inch larger than the pie plate. Remove the top sheet of parchment and invert crust onto pie plate. Without stretching, fit the crust into the plate, allowing excess crust to hang over the sides of the dish. Pierce in several places with a fork and bake for 5-7 minutes, to prevent the crust from becoming soggy. Set aside to cool.
Prepare the filling by combining all the ingredients except arrowroot in a saucepan over low heat. Stirring frequently, cook until cherries begin to soften, 5-7 minutes. Remove from heat and stir in arrowroot. Spoon filling into the partially baked shell.
Prepare the topping by combining oats, flour, salt, cinnamon and almonds in a mixing bowl. Stir in rice syrup and oil to create a crumbly texture. Using your hands, crumble topping over the cherry filling, covering completely. Cover loosely with foil and bake for 30 minutes. Reduce heat to 350 degrees and remove foil. Continue baking until filling is bubbling and the topping is golden brown.
ASTEROIDS
These are a fantastic kinda healthy treat for kids (and adults!). Christina has a marketplace on her website that sells vegan cookies and these babies are included.
1 cup Maple Rice Nectar (brown rice syrup) (you could sub. brown rice syrup with a little maple syrup added)
1 cup almond butter (no added sugar)
1 cup grain-sweetened non-dairy chocolate chips
3 cups crispy brown rice cereal
In a large sauce pan, heat rice syrup and almond butter until creamy. Stir in chocolate chips until they melt. Remove from heat and stir in crispy rice until well-incorporated. Press into a shallow, square casserole dish. Allow to set until firm. Cut into squares and serve. Makes about 1 dozen. You may also roll them into 2-inch balls instead, which makes about 2 dozen.
Variations: Any nut butter is fabulous in this treat. Peanut butter, cashew or hazelnut butter...yummy. And you can roll them in unsweetened cocoa powder, shredded coconut or finely chopped nuts to create a truffle-like treat for special occasions.
"I've Had Enough" Paul McCartney & Wings...a great rocker!
"Letting Go" Paul McCartney awesome performance from June 2010
What have you all been cooking? Please share your recipes and fave Beatle music here!