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Farm Animal Rights Movement
March 14, 2011

Serving Size 1 cup (Recipe makes ~5 servings)

Amount Per Serving
Calories 226
From Fat 54
% Daily Value*
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
Sodium 588mg
Total Carbohydrate 37g
Dietary Fiber 5g
Sugars 6g
Protein 6g

Vitamin A 60%
Vitamin C 30%
Calcium 6%
Iron 15%

* % Daily Values are based on a 2,000 calorie diet
Green Spring Risotto

Meatout is approaching on March 20th, the first day of spring! An annual campaign since 1985, Meatout has inspired people around the world to "kick the meat habit and and explore a wholesome, compassionate diet of fruits, vegetables, and whole grains." This is the perfect dish to start spring and celebrate Meatout. It also makes a beautiful green St. Patrick's Day dish!


1 bunch asparagus, ends trimmed
2 zucchini, halved & chopped roughly
2 Tbs. olive oil
salt & pepper (to taste)
1 shallot, minced
1 clove garlic, minced
2 cups arborio rice
5-7 cups low-sodium vegetable stock
1 cup frozen green peas
2 Tbs. lemon juice
1 ½ tsp. lemon zest, finely grated
1/4 cup basil, chopped


  1. Spread the asparagus and zucchini in a single layer in an oven-proof dish; drizzle with about 1 Tbs. olive oil, and sprinkle with salt and pepper; place in the oven and bake at 375ºF until tender, 25 to 30 minutes.
  2. Heat about 1 Tbs. olive oil in a large pot; add the shallots and garlic, and sauté over medium low heat until fragrant, about 5 minutes.
  3. Add the rice, and stir to coat with oil; sauté over medium heat for 1 minute; add 2 cups of stock, and continue stirring; when the risotto begins to look dry, add more stock (or water if desired); continue stirring; repeat until rice is tender, and the risotto is creamy.
  4. Slice asparagus into 2 inch pieces, and dice the zucchini into ½ inch pieces; add the vegetables, peas, lemon juice, and lemon zest to the risotto; cook for 1 minute.
  5. Season with additional salt and/or pepper if desired; add basil, and stir to combine. Serve immediately.

For this and more great recipes, visit!

Sunshine Burgers

Let the sunshine in and optimize your wellness with nutrition from Sunshine Burger! These tasty veggie burgers are made with sunflower seeds, farm fresh grains, and don't contain any wheat, so they’re ideal for gluten-free diets. The burgers are oven baked and browned: just reheat and serve. You’ll find a flavor for every taste: BBQ, Garden Herb, Southwest & Original Veggie Burgers, Falafel, and Hemp Breakfast Patty.

For nutritional and product information, visit!

Vegan Diet Proves Satisfying

A recent survey of more than 2,000 vegans shows that healthy eating is enjoyable, satisfying, and no harder than any other eating choice. The study, conducted by Janice Stanger, Ph.D, asked vegans to simply report their own experiences, demolishing myths on plant-based eating. Researchers report that 97% of those eating a vegan diet enjoy their food and 94% want to stay on a plant-based diet forever.

The survey results indicate that people who choose plant-based eating are happy, energetic, healthy, fulfilled, and want to remain vegan. As one respondent commented, “Going vegan was the best thing I ever did!” Another wrote in, “Becoming vegan is the single most important choice I’ve made for my health and well-being as well as for animals and the planet.” As the obesity epidemic grows and heart disease and Type II diabetes remains leading killers in developed countries, survey results may encourage people to adopt healthy eating choices.

To read the full article, click here!

Vegan Pledge Program

In honor of Meatout this week, caring people throughout all 50 U.S. states and a dozen other countries are spreading the joys and benefits of plant-based eating in their communities.

In Baltimore, a group of inspiring individuals are hosting the Vegan Pledge Program, a free month-long program designed to help new and potential vegans transition into a cruelty-free lifestyle. The group has recruited thirty participants who have pledged to live vegan for one month. The pledges are guided by experienced mentors, weekly meetings, and they receive a vegan goodie bag containing product samples and coupons for animal-friendly favorites.

The inspirational program is organized by the Open the Cages Alliance in Baltimore, and recently took place in Philadelphia. If you’re in either of the two cities, be sure to check it out.

Find out more about the Vegan Pledge Program at!
Check out the worldwide activities taking place in honor of Meatout at!

Calling All Vegan Bloggers!
If you're vegan and write a blog, join us in hosting a Meatout 2011 virtual event! Check out the list of participating bloggers. E-mail for details.

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Meatout Mondays is published each week by:
Farm Animal Rights Movement (FARM), 10101 Ashburton Lane, Bethesda, MD 20817 •

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