Meatout Mondays - Kick the Meat Habit One Day at a Time!
January 25, 2010
Creamy Potato Leek Soup

Warm up your winter with a hearty bowl of Potato Leek soup. Leeks are similar to onions, but have a sweeter and more delicate flavor. They're a great source of fiber and contain important vitamins and minerals including potassium and iron. Enjoy this delicious soup with a side salad and your favorite lightly toasted bread.


1 Tbs. olive oil
2 leeks (white & light green parts) in 1/4-inch pieces
2 cups yellow onion, chopped
1/2 tsp. sea salt
3 cloves garlic, minced
2 large Yukon Gold potatoes in 1/2-inch cubes
4 cups vegetable stock
2-3 tsp. fresh rosemary leaves
Smoked tofu cubes for added flavor (optional)


  1. Heat oil in a 4-quart pot over medium heat.
  2. Add leeks, onion, and sea salt and sauté about 5 minutes, stirring often, until the onion begins to turn translucent.
  3. Add garlic and stir well; cook for 1 minute more.
  4. Add potatoes and vegetable stock; cover and bring to a boil; reduce heat to simmer and cook 20 minutes.
  5. Remove soup from heat and ladle into a blender, 1 cup at a time (or use an immersion/stick blender); blend with fresh rosemary leaves until smooth.
  6. Transfer the blended soup back to the original soup pot; if using baked tofu, add cubes and warm over low heat until heated through. Serve hot.

For this and more great vegan recipes, visit!


SoyBoy Smoked Tofu

SoyBoy Smoked Tofu is made from organic tofu that's been baked, seasoned and smoked. It’s ready to eat right out of the package or it can make a tasty addition to soups, sandwiches, salads, and more! SoyBoy’s line of healthy, smart seasoned tofu also includes Tofu Lin (oriental marinated), Italian Tofu, and Caribbean Tofu.

SoyBoy creators, Andy and Norman, have been vegan for many years. In 1976, they started their tiny enterprise to promote a vegetarian lifestyle. They are dedicated supporters of vegan causes, including the Great American Meatout.

For more nutritional information and other products, visit!

Eat Your Allium Veggies

Regular consumption of vegetables of the allium family (such as leeks, onions, and garlic) reduces the risk of several common cancers, according to several case-control studies from Southern European populations.

Published in the American Journal of Clinical Nutrition, results indicate that compared to participants eating the least amount of allium vegetables, those consuming the most experienced the following: 84% reduced risk of cancer of the oral cavity and pharynx, 88% reduced risk for esophageal cancer, 56% reduced risk for colorectal cancer; 83% reduced risk for laryngeal cancer, 25% reduced risk for breast cancer, 73% reduced risk for ovarian cancer, 71% reduced risk for prostate cancer, and 38% reduced risk for renal cell cancer.

Additionally, studies in Greece, China, and central Georgia (Vidalia onion country) have shown a high consumption of allium veggies to be protective against stomach cancer.

View the study abstract in the American Journal of Clinical Nutrition.

Compassionate Youth

Sixteen year-old Sam Silverman of Westborough, Massachusetts is co-captain of his high school football team. He’s also vegetarian, and proud of it! He has no problem sticking to his diet. "All the time, my friends try to get me to eat meat and tell me how good it tastes and how much bigger I would be," said Sam, who is 5-foot-10 and 170 pounds. "But for me, there's no real temptation."

Sam is in good company. There are about 367,000 other kids like him, according to a 2009 estimate of how many children avoid meat. That's about one in 200. Other surveys suggest the rate could be four to six times that among older teens who have more control over what they eat than young children do.

Anecdotally, adolescent veganism seems to be rising, thanks in part to YouTube animal slaughter videos. Concern for animals, not health, is the reason most cite for avoiding animal products.

To read the full article click here!


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