Meatout Mondays - Kick the Meat Habit One Day at a Time!
May 24, 2010
Pistachio & Toasted Almond Pilaf

This dish is ready in under an hour and makes a great light meal on its own or a flavorful accompaniment to your favorite main dish. Almonds and pistachios are perfect complements, adding crunch and a nutty flavor. They're good for you too! All nuts are cholesterol free; almonds have more nutrients than any other nut and pistachios are high in protein, potassium, and fiber.

Photo courtesy of Fat Free Vegan Kitchen


2 Tbs. oil
2 cloves garlic, finely chopped
2½ cups long grain rice
5 cups vegetable stock
¼ cup flaked almonds, toasted
¼ cup shelled pistachio nuts
2 spring onions, diced
Salt & ground white pepper (to taste)



  1. Heat oil in heavy pan over medium heat.
  2. Add chopped garlic, cook 1 minute; add rice, cook 5 minutes, stirring.
  3. Stir in stock and bring to boil, stirring occasionally to prevent sticking.
  4. Reduce heat and cover. Simmer 20 minutes or until rice is tender and liquid is absorbed.
  5. Turn off heat and let stand for 30 minutes.
  6. Stir in toasted almonds, pistachios, and spring onions. Season to taste.

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Simply Raw: Reversing Diabetes

Simply Raw: Reversing Diabetes in 30 Days is an independent documentary film that chronicles six Americans with diabetes who switch to a diet consisting entirely of vegan, organic, uncooked food in order to reverse disease without pharmaceutical medication. The six are challenged to give up meat, dairy, sugar, alcohol, nicotine, caffeine, soda, junk food, fast food, processed food, packaged food, and even cooked food for 30 days. In this DVD, you will see each participant's remarkable journey and the medical, physical, and emotional transformations brought on by this diet and lifestyle change.

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Getting Kids to Eat More Veggies

Increasing the amount of vegetables in the first course of preschool lunch could be a smart way to get children to eat more vegetables, according to Penn State nutrition researchers. The study reveals how varying the portions of fruit and vegetable side dishes can be used to raise vegetable consumption in children and adults.

Researchers served lunch to 51 children at a daycare center on four occasions and measured their vegetable intake. Children were provided with no carrots or 30 grams (about 1 oz.), 60 grams (about 2 oz.), or 90 grams (about 3 oz.) of carrots as the first course of their lunch. The children had 10 minutes to eat the carrots, after which researchers served them lunch. When the children received 30 grams of carrots at the start of the meal, their vegetable intake rose by nearly 50 percent compared to having no carrots as a first course. But when the first course was increased to 60 grams of carrots, average vegetable consumption nearly tripled to about 63 grams – or a third of the recommended vegetable intake for children. The extra carrots eaten at the start of lunch did not reduce the amount of broccoli eaten in the main course, but added to the total amount of vegetables consumed.

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Athlete of the Week

Scott Jurek is one of the most accomplished, driven, and inspiring vegans on the planet. He recently finished second at the World 24-hour Run Championships in Brive, France. The Seattle-based vegan ran more than 165.7 miles over 24 hours to win the silver medal. That was a record finish for an American and that's why he is USA TODAY's athlete of the week!

Scott is the course record holder and consecutive seven-time champion of the Western States 100 Mile Endurance Run, two-time champion of the Badwater Ultramarathon, defending two-time champion – and the first US runner ever to win Greece’s famed 246K race – the Spartathlon, and winner of Hardrock 100 Mile Endurance Run. He credits his vegan diet with providing him the optimal health that’s made it possible. He transitioned from vegetarian to vegan in 1999 and has the endurance records to prove vegans can be top athletes.

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