Meatout Mondays - Kick the Meat Habit One Day at a Time!
August 11, 2008
Pesto White Bean Bowl

Flax seeds are exceptionally rich in essential omega-3 fatty acids and a great source of fiber, folic acid, manganese, and vitamin B6. They’re very versatile and can be used in dishes whole, ground, or in the form of oil. Create a satisfying meal in no time with this fresh Pesto White Bean Bowl.


1 1/2 cups canned white beans, drained & rinsed
1/4 tsp. salt
1/8 tsp. black pepper, freshly ground
4 cups baby bok choy, chopped
2 cups cooked quinoa or whole grain rice
2 Tbs. flaxseed oil
1/4 cup basil pesto:
    1/2 tsp. salt
    1 garlic clove, peeled
    1 Tbs. pine nuts or walnuts
    1 cup fresh basil leaf
    5 Tbs. extra virgin olive oil


  1. Make the basil pesto by combining garlic, nuts, basil, olive oil and salt in a blender or food processor until mostly smooth.
  2. In a medium bowl, combine beans, pesto, salt, and pepper.
  3. Divide quinoa between two small dinner bowls, then top with bok choy, bean mix, and drizzle with flax oil.

Reprinted w/ permission by Arsenal Pulp Press from jae steele's, Get it Ripe: A Fresh Take on Vegan Cooking and Living
For this and other great vegan recipes, visit!

Get It Ripe

Learn how to make amazing meals through simple-to-follow instructions with Get it Ripe: A Fresh Take on Vegan Cooking and Living, a fantastic new cookbook! With an emphasis on holistic living and whole foods, the book features recipes with unprocessed and unrefined ingredients. Offering advice and information on various aspects of holistic vegan living, Get it Ripe addresses cleansing and detox programs, yoga and meditation, ethical consumerism, and the connections among mind, body, and spirit. Try all 140 mouth-watering vegan dishes including Butternut Risotto, Chipotle Black-Eyed Peas with Maple Mashed Sweet Potatoes, Cauliflower Chickpea Curry, Pad Thai, Fettuccini No-Fredo, Cinnamon Pumpkin Soup, Banana "Creem" Pie, and Cowgrrrl Cookies.

Learn more about the book, visit!
To buy the book, visit!

Plant Fats Improve Health

Plant-based fats are powerful cancer fighters, and even saturated fats from plant sources are now being shown to offer extraordinary health benefits, according to recent studies. Daily servings of plant-based fats can be extremely helpful in preventing prostate cancer, colon cancer and breast cancer. Healthy fats include flaxseed oil, extra virgin olive oil and fats obtained from other plant sources like nuts, avocados, coconuts and seeds. They should be included in everyday meals, as certain nutrients (vitamins D and E and beta carotene, for example) require fats to be effectively absorbed and utilized by the body. The oils not only fight cancer but also improve cardiovascular health and fights obesity and weight gain.

A new study shows that dietary fats are necessary for the absorption of nutrients from vegetables and fruits. Study results indicate that people who consume salad with no fats absorb less vitamins and phytonutrients from lettuce, spinach, carrots and tomatoes than people who consume salads that contain some fats.

To read the full article, click here!

Reclaiming Life Through Food

Six years ago, 28-year-old Angela Stokes, found herself morbidly obese, chronically ill and depressed. Sleeping about 18 hours a day, very lethargic, and having every single symptom of diabetes, she was terrified. "I had no interest in health and was eating myself into the grave with junk foods," she says. Frustrated with conventional medicines and yo-yo diets, Angela looked for alternative methods of healing and she discovered that making changes in her diet was the ultimate medicine. She shifted away from eating meat, dairy products and other cooked foods to a more natural and less-altered diet consisting of raw plant-based foods. "Since giving up my old ways of eating, I have lost 160 pounds and am one of the healthiest people I know," said Angela, now an award-winning raw food author and lifestyle consultant.

Angela’s raw vegan diet transformed her life and introduced her to a new world of food. She says, "Raw foods are shockingly delicious and diverse in flavor and texture. Your taste buds literally become intoxicated and your whole body is left buzzing with happiness.” She discovered that when the body is infused with thousands of unaltered digestive enzymes, it can process healthy fats like nuts, olive oil and avocados in their raw forms without any weight gain.

To read the full interview with Angela, click here!

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