Sit down for a hearty southern meal! Gumbo is a thick stew, typically served over rice. This Creole-style Veggie Sausage Gumbo features Tofurky Italian Sausage, a 100% veggie version of traditional down-home bratwurst. Enjoy the rich flavors and aroma of classic gumbo without the extra fat and cholesterol.

Ingredients:

1 cup frozen okra
16 oz. Tofurky Italian Sausage, cut into 1” cubes
2 Tbs. flour
2 Tbs. vegetable oil
1 large onion, chopped
1 large green pepper, chopped
2 cloves fresh garlic, chopped
1/2 tsp. dried thyme
1/4 tsp. ground red pepper
1 16-oz. can diced tomatoes
1 cup celery, chopped
5 cups vegetable stock
salt (to taste)
Tabasco sauce (to taste, optional)
2 cups cooked rice

Directions:

1. Fry the okra until lightly browned and set aside.
2. Lightly fry the sausage pieces and set aside.
   
3. Stirring constantly, combine flour and oil in a large pot and sauté over medium-high heat for 1 minute; add okra, onion, pepper, garlic, thyme, and ground red pepper; cook for 1 minute on medium heat, stirring frequently.
   
4. Stir in veggie sausage, tomatoes, celery, vegetable stock, and cook 15 minutes or until thoroughly heated.
   
5. Add salt and Tabasco sauce if desired and serve over rice.

For this and other veggie recipes, visit www.COK.net!

Take the lead on your family barbecue. Tofurky Gourmet Sausages, made by Turtle Island Foods, are 100% certified vegan. They’re great for cooking outside on the grill or in the comfort of your kitchen. Pre-cooked and easy to prepare, these meat-free sausages are full of flavor and have outstanding texture. Check for these three old-world sausage flavors at your local natural foods market: Kielbasa, Beer Brats, and Sweet Italian with Tomato and Basil.

Keep a lookout for other great products by Turtle Island Foods. The Tofurky line also includes Stuffed Roast, Deli Slices, Franks, Breakfast Links, and smoked Tofurky Jurky.

For more information about their products, visit www.Tofurky.com!

A new large-scale study adds to the wealth of evidence linking consumption of red and processed meats to increased cancer risk. Researchers from the U.S. National Cancer Institute examined data from 494,000 participants. Findings reveal that people who had the highest red meat consumption (2.2 ounces of red meat for every 1,000 calories consumed) had a 25% higher risk of developing colorectal cancer compared with those who ate the least. Additionally, the high meat consumption group had a 20% higher risk of developing lung cancer, and a 20-60% increased risk of esophageal and liver cancer. According to the researchers, one out of ten cases of lung or colorectal cancer could be averted by eliminating red meat intake.

The researchers noted that meat also contains other potential carcinogens, including heme iron (the type of iron found in meat), nitrates and nitrites, saturated fat, hormones and salts. All of these substances have been observed to affect hormone metabolism, increase cell proliferation, damage DNA, encourage insulin-like growth hormones and increase the damage of cells by free radicals, all of which can lead to cancer.

To read the full article, click here!

Ultramarathon running is a grueling sport. A typical race can cover 100 miles or more, often in scorching heat, blistering cold or at dizzying elevation. As one of the leading ultramarathon runners in the world, Scott Jurek has had to deal with all of those challenges. With the help of a strict vegan diet, he does all of that and more. Nutrient dense meals consisting of fruits, vegetables, grains and nuts are what give him an edge on his arduous training regimen. Scott’s typical calorie intake during peak training periods is 6,000 to 8,000 calories a day, but despite all of the calorie loading, he packs just 165 pounds on his super lean, 6-foot-2 frame. "For protein, you've got beans, lentils, combining whole grains, as well as tofu and tempeh. Then for carbs: whole grains, breads, cereals, fruits and veggies, whole foods, unprocessed foods," Scott explains.

In 1999, Scott read "Mad Cowboy," the investigative book about the beef industry that prompted Oprah Winfrey to famously declare she'd never eat another burger. He became a vegetarian that year. Then, just before taking on the 100-mile Western States Endurance Run, he went vegan. Soon after, he went on one of the most dominant runs in the history of his sport, including seven straight Western States victories. Scott often gets feedback from other distance runners, with everyone from beginners to high-level competitors, telling him that he inspires them to train harder and to seek out alternative diets.

To read the full article, click here!

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