Meatout Mondays - Kick the Meat Habit One Day at a Time!
January 4, 2010
Fresh Start Quinoa Salad

Happy New Year! Here’s a great recipe for a healthy start in 2010. This salad makes a satisfying main dish because quinoa is so nourishing -- it's a good source of complete protein, vitamins, and minerals. Though not technically a grain, quinoa can substitute for nearly any grain in cooking. It’s actually the seed of a leafy plant and its relatives include spinach, beets, and Swiss chard.


1 cup quinoa
1 ½ cups cold water
1 tsp. salt
1 cup snow peas, or green beans
1-2 small carrots, peeled & sliced thin
½ green or red pepper, sliced thin
1 medium ripe tomato
1 medium cucumber, peeled & diced
¼ cup chopped fresh parsley, cilantro, or basil
½ cup chopped walnuts or toasted sunflower seeds
2 Tbs. freshly squeezed lemon juice (for dressing)
¼ cup olive oil (for dressing)
Fresh ground pepper (for dressing)


  1. Soak the quinoa in cold water for 15 minutes; rinse thoroughly, pour off and discard most of the water, draining through a large fine mesh strainer
  2. Place soaked, drained quinoa in 2-quart pot with the 1½ cups water, sal,t and dash of oil (to prevent sticking); bring to a boil.
  3. Turn the heat down to very low; cover and cook for 15 minutes; remove from heat and allow to sit five minutes with lid on; fluff gently with a fork and set aside to cool.
  4. Steam carrots & green veggies for 5 minutes then rinse in cold water; add ½ tsp. of salt.
  5. Chop the tomatoes, herb, and cucumber.
  6. Using a whisk or shaking in a jar, make the dressing by blending lemon juice, ½ tsp. salt, ¼ cup olive oil, and pepper.
  7. Gently combine veggies, walnuts, quinoa and dressing in a large bowl; cover and chill.

For this and more healthy, delicious recipes, visit!


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We Are What We Eat

A nutrition researcher at the University of Washington found that the most reliable predictor of obesity is a person’s wealth. People with the least amount of money to spend on food are the ones most likely to be overweight, according to the study. The explanation is that one can buy the most calories for a cheaper price among the processed food and soft drink aisles of the supermarket. Processed foods are more “energy dense” than fresh foods: they contain less water and fiber but have more fat and sugar, which makes them both less filling and more fattening. These particular calories also happen to be the least healthful ones.

Current economics of food dictate that if you are on a low budget, the most rational strategy is to eat badly. But that should not be the case. The truth is that eating vitamin- and mineral-rich vegetables is the most sound and cost-effective way to eating healthy. Higher consumption of vegetables will supply the body’s nutrient needs such as calcium, ferrous, thiamine, riboflavin, niacin, vitamins C and A. It is the solution to micronutrient deficiency, which can occur in both overweight and underweight children.

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Top 10 Reasons for 2010

Start fresh in the new year and be an inspiration to yourself and others. Make your resolution one that will benefit your health, the environment, and animals. If you haven't yet made the switch, transition to a healthy vegan diet by phasing out meat, eggs, and dairy.

Here are the Top 10 Reasons Go Vegan in 2010:

You’ll save the lives of 34 land animals each year.
Your body will appreciate the break from saturated fat, cholesterol, and hormones.
You’ll join the ranks of fellow vegans Alicia Silverstone, Toby McGuire, Natalie Portman, and other celebrities.
You’ll reduce your carbon footprint more than if you scrapped your car.
Your concern will now be who to invite over for dinner, instead of who to eat for dinner.
It’s a great way to shed those extra holiday pounds.
You’ll save over a million gallons of water each year.
You’ll increase your energy levels for more outdoor activities this summer.
If we truly are what we eat, who wants to be a “meathead?”
You can still visit McDonald’s… for bathroom breaks.







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