Happy, Healthy, Compassionate New Year!

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December 29, 2008

Recipe

Spicy Veggie Gumbo with Greens

Here’s an exciting dish to ring in the New Year! Full of flavor and

nutrition, this hearty veggie gumbo recipe features healthy collard greens

complemented by a mix of colorful vegetables and beans for added protein. Gumbo

is a Louisiana stew blending the rich cultures and cuisines of India, France,

Spain, and Africa. For a spicier version, add extra hot sauce and cayenne

pepper.

Ingredients:

 

2 lbs collard greens, stems removed, chopped

1/4 cup vegetable oil + 2 Tbs

1/4 cup flour

2 onions, diced

1 green bell pepper, diced

4 stalks celery, chopped

3-4 tomatoes, chopped

1/4 cup hot sauce

1/4 tsp cayenne pepper (or to taste)

1/2 tsp each of thyme & oregano

1/4 cup fresh parsley, chopped

3 cloves garlic, minced

6 cups vegetable broth

2 bay leaves

1 1/2 cups okra, chopped

1 can (16 oz) kidney beans

salt & pepper (to taste)

1 1/2 cups rice, pre-cooked

Directions:

 

In large soup pot, boil greens in two cups water for ten minutes; cover &

steam 5-10 minutes; set aside cooking water for later use.

In separate small pot, whisk together 1/4 cup oil & flour over low heat,

stirring continuously for 10-15 minutes(this mixture is called a roux);

once it’s dark reddish brown, remove from heat and set aside.

In large soup pot, sauté onions, bell pepper, celery & tomatoes for 2-3

minutes in 2 Tbs oil, until soft; reduce heat, add hot sauce, cayenne,

thyme, oregano, parsley & garlic; cook, stirring continuously for 1-2

minutes.

Add roux and vegetable broth to the sautéed veggies and stir well to combine;

add cooking water from collard greens & bay leaves; bring to simmer, cook

15 minutes.

Add collard greens, okra, kidney beans, and rice, cook 5 minutes; remove bay

leaves.

For this and other great recipes, click here!

 

book

Vegan Inspiration

Start out the New Year with Vegan Inspiration, a must-have cookbook for

conscious living. Written by vegan chef Todd Dacey and " Food Goddess " Jia

Patton, Vegan Inspiration features delicious and fun vegan food recipes

from many cultures, straightforward information about healthy cooking

practices, and an extensive glossary of food products, ingredients, and

resources…even a shopping list to help you stock your kitchen with

health-promoting ingredients.

Vegans will find recipe ideas and spiritual inspiration; non-vegans and

vegans-to-be will find reasons to adopt a nonviolent lifestyle. Vegan

Inspiration is recommended to everyone who loves food and wants peace and joy in

their lives.

Purchase Vegan Inspiration today at www.BlueDolphinPublishing.com!

 

health

Greens for Good Health

When it comes to keeping bones strong, green leafy veggies lead the way. As

part of photosynthesis, greens are rich in vitamin K, which researchers

promote as important for bone health. Bones need protein, and vitamin K binds

calcium to protein for proper functioning. The famous Framingham Heart Study

showed that people consuming just 250 micrograms of vitamin K in their food

daily had a 65 percent lower risk of hip fractures than those averaging 55

micrograms a day. In another study, those consuming 200 micrograms of vitamin K

daily had greater spine and hip bone density than those eating less than 100

micrograms a day.

More recently, a study from Ohio State University provided evidence that the

antioxidants lutein and zeaxanthin found in dark leafy green vegetables such

as kale, spinach and collard greens, help prevent cataracts by protecting cells

from exposure to ultraviolet light – a leading cause of cataract formation.

To read the full article, click here!

 

Inspiration

2009 - Veg for All Time!

Begin the New Year with a new attitude, and be an inspiration to yourself and

others. Eliminating animal products from your diet will benefit your health,

the environment, and the animals! “Kick the meat habit” by gradually

replacing meat in your diet with wholesome fruits, beans, vegetables, grains,

nuts, and meat-alternatives. Already vegetarian? Resolve to transition to a

vegan diet by choosing compassionate alternatives to eggs and dairy, as well.

Here are some tips on compassionate eating:

 

Check out meat-alternatives at the grocery store such as tofu, tempeh, and

seitan, as well as dairy-alternatives like soy, rice, and almond milk; also

explore ready-made vegan meals.

For decadent fun, try soy or rice-based ice creams and puddings; add coconut

milk to recipes calling for milk or cream.

Expand your options and try fruits and vegetables you're unfamiliar with –

you’ll find there are many more you’ll enjoy.

Experiment with new vegan recipes and get creative with your meals; share

your favorites with friends and family, and forward Meatout Mondays too!

Subscribe to VegNews magazine for additional support and information.

Have fun with it and relax! Remember, nobody is perfect, so if you slip up,

just get back on track rather than feeling bad about it.

Got a suggestion that might inspire someone to go vegan? Share it with us by

sending it to info.

Order a Free Veg Starter Kit for you or a friend at www.VegKit.org!

 

Pass it on!

 

Thanks for reading this week's issue of Meatout Mondays! Share the veggie love

with your friends and family... forward this e-mail or sign them up!

 

 

 

 

 

 

Meatout Mondays is published each week by:

FARM - Farm Animal Rights Movement

10101 Ashburton Ln Bethesda, MD 20817

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Enjoy life and smile.