Meatless Monday - Meatless Meatloaf

As you may or may not know I am a vegetarian (and proud of it). I am always advocating people to educate themselves where their food comes from. I mean, you would think people want to know what they are putting in their body. Most meat eaters will always eat meat and that is your choice. I never judge. Although, giving up a little meat, even just to participate in Meatless Monday has so many benefits aside from saving some animals (I will list some of them below). I decided that every Monday I will post a yummy meatless option that is super easy to make, doesn't break the bank and can let you rest easy.

Benefits of Meatless Monday:

Reduce Heart Disease and Stroke—Vegetables, fruit, and whole grains have been shown to protect against cardiovascular disease. One study found that each daily serving of fruits or vegetables was associated with a 4% decline in coronary heart disease, and a 5% lower risk of stroke. 

Limit Cancer Risk—There is convincing evidence that red meat and processed meat consumption increases the risk of colorectal cancer. There is also limited but suggestive evidence that red meat increases the risk of esophagus, lung, pancreas, and endometrium cancer and that processed meat consumption increases the risk of esophagus, lung, stomach, and prostate cancer. In contrast, a diet rich in fruit and vegetables decreases the risk of several types of cancers, including mouth, pharynx, larynx, esophagus, and stomach, evidence suggests.

Fight Diabetes—Research suggests that plant-based diets, particularly those low in processed meat, can reduce your risk of type 2 diabetes.

Curb Obesity—Several large studies in Europe and the United States have demonstrated that people on plant-based, vegetarian diets tend to have a significantly lower body weight and body mass index (BMI). This may be in part because plant-based diets are rich in fiber (which is not found in animal products). 

Live Longer—Evidence suggests that eating a diet rich in fruits and vegetables, and a limited amount of red meat can increase longevity, whereas red and processed meat consumption is associated with increases in deaths due to cancer and cardiovascular disease.

Improve The Nutritional Quality of Your Diet—Going meatless encourages consumption of plant-based sources of protein, like beans and peas. Consuming beans and peas results in a higher intake of fiber, protein, folate, zinc, iron, and magnesium. Also, diets high in beans and peas are associated with lower intakes of saturated fat and total fat.

Curb Healthcare Spending—Each year in the United States, chronic diseases like heart disease, stroke, cancer, and diabetes cause 7 in 10 deaths, and account for 75% of the $2 trillion spent on medical care.

Cut Weekly Budget—Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains—instead of meat, which tends to be more expensive.

Minimize Water Usage—The water needs of livestock are much greater than those of vegetables and grains.

– Approximately 1,850 gallons of water are needed to produce a single pound of beef.
– Approximately 39 gallons of water are needed to produce a pound of vegetables.[15]

Americans consume nearly four times the amount of animal protein than the global average. When compared with current food intake in the US, a vegetarian diet could reduce water consumption by up to 58% per person. That is crazy you guys!

Reduce Greenhouse Gases —Studies show that meat production produces significantly more greenhouse gases than vegetables, including carbon dioxide, Methane and Nitrous Oxide – the three main contributing sources of greenhouse gas. 

If all Americans participated in Meatless Monday, it would prevent 1.4 billion, yes billion, animals from being factory farmed.

Meatless Meatloaf - a favorite for all my Nor Easters when winter times come around. I love to pair it with mashed potatoes and a salad.

What to get:

1 (12oz) bottle of barbeque sauce

1 (12oz) package of vegetarian burger crumbles. You can find these at most grocery stores. Morning Star makes a good one!

1 green bell pepper chopped up

1/3 minced onion

1 clove garlic, minced 

½ cup soft bread crumbs. I use gluten-free ones but itlian seasoning regular ones would be super yummy!

3 tablespoons Parmesan cheese ( I opt out of cheese)

1 egg, beaten

¼ teaspoon dried basil

¼ teaspoon parsley flakes

Salt & pepper to taste

Prep: 20 mins

Cook: 1hr

Ready in about 1hr 20 mins

Direction

Preheat oven to 325 degrees F and lightly grease a 5x9 inch loaf pan.

In your bowl, mix 1/2 the barbeque sauce with the vegetarian burger crumbles, green bell pepper, onion, garlic, bread crumbs, Parmesan cheese ( I skipped this since I don't eat cheese really), and egg. Season with thyme, basil, parsley, salt, and pepper. Transfer to the loaf pan. It's go time.

Bake 45 minutes in the preheated oven. Pour remaining barbeque sauce over the loaf, and continue baking 15 minutes, or until loaf is set.