vegetarian

  • Meet the Fakers

    Summer grilling season may be in full swing, but before you throw another burger or dog on the grill, now read this: According to the American Institute for Cancer Research’s Guidelines for Cancer Prevention, once you tip over the recommended max of 18 ounces of lean red meat per week, each additional 1.5 ounces increases your cancer risk by 15 percent.

    By Bryce Edmonds
  • Grain and Vegetable "Meat" Loaf

    Weekly Recipe: 
    NonWeekly

    1 cup millet
    2 tablespoons tamari soy sauce
    1 1/2 cups soy granules
    1 tablespoon olive oil
    1 teaspoon minced garlic
    1 teaspoon minced shallots
    1 cup chopped onions
    1 cup chopped zucchini
    1/2 cup chopped red bell peppers
    1/2 cup white wine
    1 teaspoon ground coriander
    1/4 cup julienned fresh basil
    1/4 cup minced fresh parsley
    2 teaspoons of tamari soy sauce
    1 cup cooked brown rice
    1 1/2 cups cooked lentils, pureed
    2 tablespoons egg whites (from 1 egg)
    Sea salt to taste
    Freshly ground black pepper to taste

    1. Simmer the millet in 2-1/2 cups of water for 15 minutes. Remove from the heat, cover, and let stand for 20 minutes. Fluff the millet with a fork before using.
    2. Meanwhile, in another saucepan, bring 1 cup of water to a boil with the soy sauce. Add the soy granules. Remove the pot from the heat, and let it sit covered for 10 minutes. Fluff the granules with a fork before using.
    3. Preheat the oven to 350 degrees. In a nonstick skillet over medium heat, heat the olive oil. Add the garlic and shallots, and cook, stirring, until golden, about 1 minute. Add the onions, zucchini, and red peppers, and cook, stirring, for 4 to 6 minutes. Add the wine, coriander, basil, and parsley. Simmer until the liquid is reduced 75 percent, 4 to 5 minutes. Transfer to a mixing bowl.
    4. Mix soy sauce into cooked rice.
    5. Add the rice, lentils, soy granules, millet, and egg white to the sautéed vegetables, and season with salt and black pepper to taste. Mix thoroughly.
    6. Spray a nonstick loaf pan with canola oil spray, and firmly press the mixture into the pan. Bake for 30 to 40 minutes. Let cool for 20 to 30 minutes before slicing.

    nutrition info (8): 236.1 calories; 3.2 g fat;1.1 g saturated fat; 0 mg cholesterol; 23.6 g protein; 33.9 g carbohydrates; 276 mg sodium

  • Quinoa Vegetable Soup

    3/4 cup quinoa
    1 tablespoon canola oil
    2 onions, finely diced
    3 carrots, peeled and finely diced
    3 stalks celery, finely diced
    2 zucchini, finely diced
    1/2 cup yellow corn kernels
    1 red bell pepper, finely diced
    1 tablespoon minced garlic
    2 teaspoons sea salt
    12 cups low-sodium vegetable stock
    1 28-ounce can whole, peeled tomatoes
    1 tablespoon ground cumin
    2 teaspoons ground coriander
    1/3 cup finely chopped fresh cilantro
    Freshly ground black pepper

    1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.
    2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.
    3. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.
    4. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.
    5. Stir in the cilantro, and season to taste with pepper and more salt, if desired.

    nutrition info per serving (10-12): 156 calories; 4 g fat; 1 g saturated fat; 0 mg cholesterol; 9 g protein; 23 g carbohydrates; 152 mg sodium

  • Veg Out

    Ask a roomful of vegetarians why they decided to make the meat-free leap, and you’ll likely get a roomful of answers. Some might love animals. Some might have ecological reasons. Some might have eschewed their steak-eating days to lose weight.

    Becoming a vegetarian can do wonders for your health—if you do it right
    By Bryce Edmonds