Eat your spinach! Low in calories and loaded with fiber, this leafy green vegetable is part of a healthy, balanced diet. Snacking on spinach is also a great way to get your daily dose of calcium, iron and folic acid. Spinach is also an exceptional source of vitamins A, K and C. So tempt your taste buds with this side dish of sautéed spinach! Note: Lemon juice or another source of vitamin C magnifies iron absorption.

Ingredients:

24 oz. baby spinach, rinsed & dried
3 Tbs. olive oil
5 cloves of garlic, peeled & thinly sliced
1/4 tsp. crushed red pepper
juice of one lemon (squeezed)
zest of one lemon (finely grated lemon peel)
1/2 cup pine nuts, toasted
1/2 cup golden raisins
3 tsp. salt
1 tsp. pepper

Directions:

1. In a large skillet, sauté olive oil, garlic, crushed red pepper, lemon juice, and lemon zest for 5 minutes on medium-low heat.
   
2. Add spinach slowly, about a handful at a time, tossing evenly with olive oil mixture, until it begins to wilt; as it warms, the spinach will reduce in volume.
   
3. Add the salt and pepper and sauté for an additional 3-5 minutes.
   
4. Gently mix in the golden raisins and toasted pine nuts.
   
5. Remove from heat and serve immediately.

This recipe was created by Lisa Riley.
Check out this and other great vegan recipes at www.Meatout.org!

Want a quick, easy meal without sacrificing health and flavor? Try an Indian Spinach Tofu Wrap, straight from Amy’s Kitchen. Offering a line of nutritious, vegetarian and vegan frozen products, Amy’s Kitchen provides wholesome meals for people who appreciate good food but don’t have enough time to cook from scratch. With no trans fats or preservatives, this spinach wrap will invigorate you with delicate Indian seasonings and a bold taste.

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

Increased levels of vitamin C, as well as daily consumption of fruits and vegetables, has been found to reduce the risk of developing type-2 diabetes. A new study from the University of Cambridge examined the diet of nearly 22,000 men and women for 12 years.

Correlating levels of vitamin C and diabetes, the researchers found that study participants with the highest levels had a 62% reduction in their risk of developing type-2 diabetes, compared to participants with the lowest levels. Moreover, men and women with the highest fruit and vegetable intake had a 22% reduction in their risk of developing type-2 diabetes, compared to men and women with the lowest fruit and vegetable intake.

In the U.S., more than 20 million people (7% of the population) suffer from diabetes. The total costs are thought to be as much as $132 billion, with $92 billion being direct costs from medication, according to 2002 American Diabetes Association figures.

To read the full article, click here!

The Rose family proves that living a “green” lifestyle is both easy and fun! Marla Rose and her family eat a plant-based vegan diet and make environmentally-conscious lifestyle choices, such as growing produce in the backyard. Justice, Marla’s 4 year-old son, has been raised on a vegan diet his whole life and is as happy and healthy as could be.

Marla says eating low on the food chain is “not only great for the animals, but it is probably one of the kindest things you can do for the planet." The United Nations backs her up as well, with the 2006 report stating that animal agriculture is the largest contributor to global warming greenhouse gases (more than automobiles!).

"The same thing that helps the planet, the same thing that helps the animals, is the same thing that helps you," explains Marla. It’s an inspiration to know that through simple lifestyle choices, one family can truly make a difference.

To read the full article, click here!

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