Environmental Benefits of Reduced Meat Consumption

Skip the Burger, Save the Earth :-)

Eating Less Meat Can Help Preserve Our Planet

REDUCE YOUR CARBON (AND METHANE) FOOTPRINT 
The United Nations’ Food and Agriculture Organization estimates that the meat industry generates 1/5 of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. All livestock greatly contribute to CO2 emissions through their respiratory processes, but also of monumental concern is methane gas (CH4) emissions from their digestive processes. Methane gas is 21 times more effective at trapping heat in the atmosphere than carbon dioxide. With nearly 1.5 billion large ruminants like cows world-wide, both carbon dioxide and methane gas are being emitted into the atmosphere at astounding rates. These rates have been decreasing lately, but are still much higher than our Earth can continue to support, while remain a healthy environment for us.[1]

MINIMIZE WATER USAGE 
The water needs of livestock are tremendous, greatly exceeding those of vegetables or grains It takes 1,800 - 2,500 gallons of water to produce one pound of grain fed beef. With that same amount water, farmers could grow 16 pounds of broccoli, 25 pounds of potatoes, enough soybeans for three pounds of tofu or enough wheat for nearly five pounds of whole wheat bread.[2]

HELP REDUCE FOSSIL FUEL DEPENDENCE 
On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.[3]

PRESERVE THE RAIN FOREST  
Cattle ranching is the largest impetus behind the destruction of the Amazon Rain Forest with deforestation occurring at an alarming rate. From May 20000 to August 2006 alone, Brazil lost nearly 58,000 square miles of forest—an area larger than Greece.[4]



Learn More:
Meatless Monday
Health Benefits of Reduced Meat Consumption
Beef Consumption at 50 Year Low

Sources:
[1] http://www.fao.org/docrep/010/a0701e/a0701e00.HTM
[2] http://www.sierraclub.org/sustainable_consumption/toolkit/choosing.pdf
[3] http://www.meatlessmonday.com/why-meatless/
[4] http://www.mongabay.com/brazil.html

Health Benefits of Reduced Meat Consumption

Meat consumption in the U.S. is down. Are you eating less meat at your house? If so here are some of the benefits that you may experience:[1]

• Reduced Cancer Risk
• Reduced Risk of Heart Disease
• Reduced Incidence of Type 2 Diabetes
• Prevention of Long-term Weight Gain and Obesity
• Increased Longevity
• Improved Nutrition including:
• higher intakes of fiber, protein, folate, zinc, iron and magnesium
• lower intakes of saturated fat and total fat

Learn More:

Meatless Monday

Beef Consumption at 50 Year Low

Environmental Benefits of Reduced Meat Consumption

Source:

[1] http://www.meatlessmonday.com/why-meatless/

Beef Consumption at 50 Year Low

Meat consumption in the United States dropped for the fourth year in a row with beef consumption at a fifty year low.[1] Whether this drop in meat-eating is due to the global recession or the concerns of better-informed consumers for their personal health and the health of the planet, I hope this trend will continue. The health and environmental benefits of eating less meat are numerous and far-reaching . . . significantly affecting not only the individuals who curtail their carnivorous tendencies, but our planet as a whole and all of its inhabitants.

Learn More:
Meatless Monday

Health Benefits of Reduced Meat Consumption

Environmental Benefits of Reduced Meat Consumption

Source:
[1] http://www.dailylivestockreport.com/documents/dlr%201-5-2012.pdf

Happy Thanksgiving!

I hope you had a wonderful holiday and were able to enjoy some quality time with your loved ones.  If you're like most Americans, you probably also overdid it with the Thanksgiving goodies.  Did you know that to burn off the calories from the average Thanksgiving dinner you have to walk, jog, or run a full-length marathon?  That's 26.2 miles!  Even scarier . . . the left-overs!  Many of you will eat that same meal again tomorrow and the next day.  Unless you're one of those wild and crazy ultra-marathoners (and I know a few of my followers are), I hope you will try to find some balance this weekend . . . a few less left-over Thanksgiving calories and a little more exercise.

The Infographic below breaks Thanksgiving dinner down by calories and by the miles of walking, running or jogging required to burn it off.

Source: newmango.com via Shannon on Pinterest

If you can't read the print, you can click the image for a larger view of the graphic or press Ctrl and + at the same time on your keyboard to enlarge everything on your screen. (Pressing Ctrl and - at the same time will decrease the size when you are done.)

A Thanksgiving Milestone for Me

I thought I'd also share a healthy little milestone that I celebrated today.  Today was the 22nd anniversary of the day I became a vegetarian.  That's 21 years meat free . . . no red-meat, no poultry, no pork, no seafood.  I chose Thanksgiving to officially go vegetarian because there are so many great meat-less side-dishes on Thanksgiving, I figured I would never miss the turkey.  I didn't miss it way back then and I never have since.

Source: meatlessmonday.com via Shannon on Pinterest

Meatless Monday: Stuffed Peppers

My husband whipped these up for us last week and they were so delicious!  I could eat them every week! They  tasted great reheated over the next couple days for lunches too. They are without a doubt the best vegetarian stuffed peppers I have ever had!

  

Vegetarian Stuffed Pepper Recipe
Makes 8 Stuffed Peppers

Ingredients:
4 Large Green Bell Peppers
15 MorningStar Farms Veggie Sausage Patties
1 Tbsp Italian Seasoning
1 tsp Crushed Red Peppers (Optional)
1 tsp of Salt
2 Tbsp Olive Oil
3 Cloves of fresh Garlic (Minced)
2 Cups Shredded Mozzarella Cheese
¼ C of Grated Parmesan Cheese
2 C Marinara Sauce

Directions:
Wash the peppers and remove their stems. Cut them in half from top to bottom and remove their seeds and veins. Boil the peppers in a large pot for 7-10 minutes, until slightly tender. Remove from the pot and drain. Microwave the sausage patties for 1 minute on each side. Then run the patties through a food processor to form a consistency similar to ground beef. In a large skillet, add 2 Tbsp of Olive Oil and sauté the garlic. Add the crumbled sausage patties and toss. After a couple of minutes, add the Italian Seasoning, Red Pepper, and Salt. Continue to sauté for a few minutes. Add the Parmesan Cheese and toss for a minute. Add 1 Cup of the Mozzarella Cheese and toss until the cheese has melted. Add the Marinara sauce and cook for another minute, then remove the skillet from heat.

Preheat the oven to 350. On a baking sheet, greased with Olive Oil, arrange the Peppers with the open side up, creating small bowls. Stuff the sausage mixture into each of the peppers. Top each evenly with the remaining 1 Cup of Mozzarella. Bake for 20-25 minutes.

Muffin Tin Monday

Have you tried Muffin Tin Meals for your little ones yet?  I've seen lots of posts about them all around Blog Land, but hadn't tried them until recently.  I only had full-size muffin tins (with 12 cups), so I purchase four 6-cups muffin tins at The Dollar Tree especially for muffin tin meals.  The cups in the tins are regular size, but the tins themselves are small (just six cups).  At first it was a little bit of a challenge for me to come up with six healthy, balanced servings of kid-friendly foods, but it gets easier and my girls really love them!

Here are a few of the combinations we've tried so far:

1. Morning Star Farms Chik'n Nuggets

2. Carrots

3. Raisins

4.Watermelon

5.Keebler Club Minis Multi-Grain Crackers

6. Sharp Cheddar Cheese

1. Annie's Bunny Grahams Friends

2. Blackberries

3. Chobani Blueberry 0% Greek Yogurt

4. Nature's Promise Organic Unsweetened Applesauce

5. Strawberries

6. Plain Quaker Oatmeal w/Raisins Added

1. Mashed Potatoes

2. Snaps Peas

3. Watermelon

4. Roasted Red Pepper Hummus

5. Baby Carrots

6. Mozzarella String Cheese

1. Chobani Blueberry 0% Greek Yogurt

2. Post Banana Nut Crunch Cereal and Milk

3. Grapes

4. Banana

5. Raspberry

6. Craisins

And here's my youngest daughter cheesing like a crazy baby in anticipation of her muffin tin breakfast:

Can you tell she loves them?

Meatless Monday: Vegetarian Burritos

This recipe is quick, delicious, and very versatile. There are many substitutions or add-ons that can boost flavor, add certain nutrients, or strip it down to an even healthier version. This meal should take about 20-25 minutes to prepare and cook and is simple to clean up after as everything is thrown into one skillet.

Vegetarian Burritos with a side of Vegetarian Refried Beans and Sour Cream

Ingredients:

• 1 Tbsp Extra Virgin Olive Oil
• 1 Sweet Onion (Diced)
• 1 Can of Petite Cut Diced Tomatoes (Slightly Drained)
• 10 oz. Vegetable Crumbles (We used Morning Star Farms brand.)
• 1 Pkg Taco Seasoning
• 1/2 C Shredded Cheddar Jack Cheese
• Burrito Sized Tortillas
• Sour Cream (Optional)
• Guacamole (Optional)
• Salsa (Optional)
• Lettuce (Optional)
• Tomato (Optional)

In a large skillet heat the oil. Add the onions to sauté for 3-5 minutes on medium to medium high heat. Stir in the canned tomatoes and continue to simmer for another 3-5 minutes. Stir in the Vegetable Crumbles and the taco seasoning. Reduce the heat and simmer for at least 5 more minutes.

As this simmers, begin to warm the tortillas by first sprinkling with water and then placing them between two paper towels. Microwave the tortillas for 20-25 seconds. The tortillas should be very soft and pliable.

Add the cheese to the veggie mix and stir it in until melted. Spoon about 3/4 of a Cup of the mixture into the center of each tortilla. Fold the tortilla at both ends and then roll it closed. Garnish with Salsa, Sour Cream, Lettuce, and/or Tomatoes.

* Other options to add variety to this meal include stuffing the burritos with Spanish Rice and/or Refried or Black Beans along with the ingredients listed above.

** For a spicier flavor, use Zesty Jalapeno Diced Tomatoes, add Jalapenos to the veggie mixture, or add Tabasco.

*** You can really cut out some calories, fat, sodium and add nutrients by using: Reduced Fat Sour Cream; Reduced Fat Cheese; Reduced Sodium Taco Seasoning, and Whole Grain Tortillas.

Here's what the filling inside looks like right before you fold it up.

Meatless Monday -- Black Bean Lasagna

Years ago, my good friend Michelle made this hearty Mexican-flavored lasagna for me and it's been a favorite of mine ever since. Even your most dedicated carnivores will love it! It reheats well, and in my opinion tastes even better then next day!

Black Bean Lasagna

1 Tbsp. vegetable oil
1 c. chopped onion
4 cloves garlic, minced
2 cans black beans, rinsed
1 can chopped green chilies
1 red bell pepper, chopped
2 c. chopped fresh tomatoes
1/4 c. minced fresh cilantro (optional)
1 Tbsp. ground cumin

1 tsp. ground coriander
Salt and pepper to taste
1 c. fat-free sour cream
8 oz. Monterrey jack cheese, shredded
Large bottle thick and chunky salsa
12 Oven-Ready, No Boil Whole Wheat Lasagna Noodles
Non-stick cooking spray


Heat the oil in a large frying pan over medium heat. Sautee the onion and garlic for a couple minutes, then add the beans, green chilies, red pepper, tomatoes, cilantro, cumin, and coriander, and simmer for ~15 minutes. Add salt and pepper to taste. Set bean mixture aside.


Preheat oven to 350 degrees. Spray lasagna pan with cooking spray. Spread 2 to 4 Tbsp salsa in bottom of pan. Layer four lasagna noodles, slightly overlapping. Spread 1/2 bean mixture over noodles, and top with enough salsa to spread an even layer and 1/2 of the sour cream. Top sour cream with 1/3 of the shredded cheese. Repeat noodle layer, bean mixture, salsa, sour cream, and cheese. Finish with one more layer of noodles, salsa, and remaining cheese. Bake covered for 45 minutes. Uncover and bake until cheese is browned on top (~7 to 10 minutes). Let stand 10 minutes before serving (If you don't it will be OK, just liquidy). Enjoy!

Meatless Monday: Black Bean Soup & Mini Corn Muffins

This recipe is from Vegetarian Soups for All Seasons by Nava Atlas.  In addition to her many vegetarian cookbooks, Nava Atlas also has a great website called VegKitchen. 

Black Bean Soup

6 to 8 Servings

An American classic - robust and brimming with complex flavors. Perfect for cold days spent indoors, this soup is great served with fresh cornbread and a crisp green salad.


Ingredients:
1 pound dried black beans, rinsed and sorted (or four 15oz. cans)
1 cup chopped onion
2 large carrots, peeled and chopped
2 large celery stalks, diced
2 or 3 cloves garlic, crushed or minced
1/4 cup chopped fresh parsley
2 bay leaves
2 teaspoons salt-free seasoning
1/4 teaspoon nutmeg
1/4 cup dry red wine or sherry, optional
salt and freshly ground pepper to taste


Garnish:
1 tablespoon olive oil
1 large onion, quartered and thinly sliced
1 lemon, thinly sliced
or
1 tablespoon shredded cheddar cheese
1 tablespoon light sour cream
sprinkle with chili powder


Rinse and sort the beans, discarding withered ones and checking carefully for small stones. Soak the beans overnight in a large pot with plenty of water, covered. Or cover with water, bring to a boil, then let stand off the heat for an hour for a shortcut version of pre-soaking. In either case, drain the beans after soaking, and rinse. (Start here and skip the first hour of simmering, if you are using canned beans.) Place in a soup pot with fresh water in a ratio of approximately 3 parts water to 1 part beans. Bring to a simmer, then cover and simmer steadily for 1 hour. Add the onion, carrots, celery, garlic, parsley, bay leaves, seasoning mix, nutmeg, and optional wine. Simmer for another 1 to 1 1/2 hours, or until the beans are soft. Scoop out about 1 1/2 cups of the beans with a slotted spoon, avoiding as much as possible scooping out the other vegetables. Set aside. Discard the bay leaves and transfer the solid ingredients, in batches, to a food processor or blender. Use about 1/4 cup cooking liquid per batch. Process until smoothly pureed, (discard the rest of the cooking liquid) then return the puree to the soup pot along with the reserved beans. Season with salt and pepper and return to low heat for 15 minutes. I like to use garlic salt, chili pepper and Tabasco to spice mine up just little bit more! Just before serving, heat the oil in a small skillet. Add the sliced onion and saute over medium heat until golden brown. Garnish each serving with some of the sautéed onion, 2 lemon slices, and some chopped parsley. This soup keeps very well for several days, and the flavor improves as it stands.


Per serving of soup (1/8 of the pot without garnish):
Calories: 217, Total fat: 2 g, Protein: 10 g, Fiber: 12 g, Carbohydrate: 36 g, Cholesterol: 0 mg, Sodium: 25 mg

Serve with a nice garden salad and mini corn muffins.  If you have a good recipe, I guess you could make these from scratch.  I usually just use the little boxes of corn muffin mix.  Just blend the mix with water and bake . .  so easy.  Do read the ingredients on any mix you might buy though as some box mixes including Jiffy Corn Muffin Mix contain animal shortening or lard, which you will definitely want to avoid on Meatless Monday!  If you try Meatless Monday and/or this recipe, please leave me a comment telling me all about it!


I'm linking to:

Meatless Monday -- Starts Tomorrow!

For a while I've been planning to start a Meatless Monday series on my blog, and finally tomorrow I am going to do it!  Since every Monday is meatless at my house (I've been a vegetarian for 20+ years.), I have lots of experience going meatless and lots of great recipes to share. I hope you'll join me tomorrow and every Monday!

Why Meatless? Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.      http://www.meatlessmonday.com/why-meatless/

Why Monday?  Monday is the start of the week.  It's the day to start fresh.  Most diet and/or exercise plans are started or restarted on Monday.  Monday is the call to action built in to every calendar each week. And if this Monday passes you by, next week is another chance to go meatless!  

http://www.meatlessmonday.com/why-monday/

 I challenge you to try Meatless Monday at your house!  

What's for dinner?

My mom taught me to plan a menu each week before grocery shopping, and I've been passing that wisdom along to my clients for years. It takes a little bit of forethought, but it will save you money, headaches and stress and help your family eat better.

Recently, a friend of mine recommended The Six O'Clock Scramble. It's a great menu planning web site for quick healthy meals that makes it super simple to plan ahead! 


When you sign up for The Scramble (Subscriptions range in price from $19.50 for three months to $64.50 for two years.), you receive a weekly Scramble newsletter which includes five dinner recipes complete with side dishes and a corresponding grocery list. You can then choose to keep all the meals for the week or swap them out for any recipe in The Scramble's extensive recipe database to fit your family’s needs, tastes and/or schedule. Your grocery list is automatically updated with your choices and conveniently divided by section to make your shopping easier. Most recipes are under 500 calories for a hearty serving and provide enough left-overs for lunch the next day or you can freeze some for later. Since our children are still small and don't eat very much, we've been able to eat some for lunch the next day and freeze some for later with many of the meals.


We love The Scramble at our house! It's fun to try new recipes and new ingredients. Have you ever had parsnips? I hadn't until a few weeks ago! They're delicious! We feel good about the healthy, satisfying meals that we've been eating, and the shopping list is the best! No more missing ingredients!


If you'd like to sign up for The Scramble, please tell them Healthy Mommy (Shannon Brennan) sent you and use code GLSHA16117 to get a $3 discount off a 6 or 12 month subscription!


Here are two delicious Scramble sample recipes for you to try:

Vegetarian Chili

and

Roasted Sweet Potato and Apple Soup

If you do decide to try it out, please leave me a comment and let me know what you think.  

Save the Date: DC VegFest!

After a little investigating, I discovered that there is a VegFest in D.C. on September 11, 2010. I already have plans for that day, so now I am going to be torn about which event to attend. Chef Tal Ronnen author of The Conscious Cook (I've got this book on my night stand right now!) will be at the D.C. VegFest!


The D.C. VegFest is a FREE outdoor festival celebrating the very best of everything vegetarian in and around the nation's capital. There are so many reasons to choose a vegetarian diet—for our health, the planet, and animals—and Washington, D.C. offers wonderful opportunities to explore meatless cuisine. The DC VegFest has something for everyone to enjoy, so be sure to bring along your friends and family!


WHERE: University Yard at 2000 blk H St.
             N.W., Washington, D.C. 20052
WHEN: Saturday, September 11, 2010 
            12 p.m. to 6 p.m.


I also came across two great vegetarian sites for those of you in the Baltimore/DC area:

  

NOLA Veggie Fest

I wish I was going to New Orleans for my birthday this weekend! I would love to attend the 2nd Annual NOLA Veggie Fest. Plus New Orleans is just a fun town!  I have never seen anything like this where I live near Baltimore, MD . I know Chicago, another one of my favorite cities, has a big Veggie Fest too!


The annual NOLA Veggie Fest promotes vegan and vegetarian food choices. The health benefits of a plant-based diet are well known. The Fest educates how these diet choices benefit the environment and about the cruelty of factory farms, the source of most animal products. Nola Veggie Fest will offer a variety of delicious food samples (Yum!) and also educational materials.  Bonus: One of my favorite organic and vegetarian companies, Amy's Kitchen is going to be there!

Easy, Delicious & Healthy Chili!

Perfect for fall!  Super nutritious! It comes in a can and heats up in minutes!  Dinner doesn't get much more convenient!  My husband and I love Amy's Organic Medium Chili (Kaylin does too, but it whips right through her 18-month-old digestive system!). We've been feeding her Annie's Certified Organic Cheesy Ravioli as an alternative. 

Have more time on your hands and want to make your own hearty, yet ultra healthy chili?  Try this recipe from Vegetarian Times -- Three-Bean Vegetable Chili.  It's been one of my favorites for years.  I usually skip the fennel and cilantro as I'm not a big fan of either, but that's just my personal preference.  This chili gets better with time!  Make extra and freeze it for later!

Don't forget to have a big glass of water to drink with your chili!!!