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.
