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Farm Animal Rights Movement
March 28, 2011

Serving Size 1 cup (Recipe makes 4-6 servings)
Nutritional facts based on use of seitan

Amount Per Serving
Calories 332
From Fat 13
% Daily Value*
Total Fat 1.4g
Saturated Fat 0.1g
Trans Fat 0g
Cholesterol 0mg
Sodium 925mg
Total Carbohydrate 28g
Dietary Fiber 5g
Sugars 7g
Protein 20g

Vitamin A 236%
Vitamin C 19%
Calcium 5%
Iron 10%

* % Daily Values are based on a 2,000 calorie diet
Better-N-Beef Bourguignon

Meatout Mondays has gone international! Supporters in France have launched Lundis Sans Viandes, translating Meatout Mondays into French each week. This recipe is recommended from our friends in France; it’s the veganized version of the French traditional "Boeuf Bourguignon." The recipe calls for seitan, or wheat gluten, but it also works great with mushrooms.


4-6 seitan medallions (try Tofu Town Seitan)
4-6 portobello mushrooms
6 medium size carrots, sliced
1 big onion sliced
1 bottle of dry red wine*
1 cup vegetable broth
1 garlic clove
1-2 bay leaves
1 Tbs. flour or cornstarch (to thicken broth)
salt & pepper (to taste)

fresh parsely (for garnish)

* If you'd like to use less wine, simply include 1-2 cups of wine and 2 additional cups of vegetable broth. You may also consider using non-alcoholic wine.


  1. Sauté seitan in a small amount of oil for 2-3 minutes each side, then remove from pan; add garlic and sauté 2 minutes.
  2. Add wine and broth, carrots, onion, and bay leaves and bring to boil, then let simmer for about 30 minutes, half covered so broth and wine evaporate a bit. Note: There should be enough broth left to cover vegetables; add salt and pepper to taste.
  3. Add seitan to vegetables and simmer with the lid on for another 30 minutes.
  4. Remove seitan and place on serving plate.
  5. Mix flour or cornstarch with 1 Tbs water; add to vegetables, stirring well over medium heat to thicken broth; pour sauce over the seitan.
  6. Sprinkle with parsley and serve with potatoes, brown rice, or noodles.

You'll find this and other delicious French recipes at!

Tofu Town Seitan

Seitan, (pronounced SAY-tan) is the Japanese term for cooked wheat gluten, which is very high in protein and low in fat. A tradition among Buddhists for hundreds of years, it has an amazing ability to mimic meat in taste and texture. Seitan works great in main dishes, replacing animal protein with a cholesterol-free, low-calorie protein.

Tofu Town offers a line of conveniently packaged pre-made seitan. Take your pick of 3 great varieties: Traditional, Stir Fry Strips, and Chicken-Style. Look for them in your local health food store.

For product and nutritional information, visit!

Cholesterol & Cancer Risk

Past studies have revealed that higher HDL, or “good,” cholesterol levels lead to lower risk of heart disease. A new study of more than 2,400 participants now reveals that individuals with the highest levels of HDL cholesterol are 20 percent less likely to develop bowel cancer than those with low HDL.

HDL has been shown to be anti-inflammatory; chronic inflammation is associated with the development of cancer. LDL low-density lipoprotein (LDL), or "bad," cholesterol is a major risk factor for heart disease. High-density lipoprotein (HDL) cholesterol is known as "good" cholesterol because it helps prevent arteries from becoming clogged.

The Mayo Clinic has reported that lifestyle habits, like eating a healhy diet and exercising, influence healthy cholesterol levels. Whole grains, nuts, omega-3 fatty acids, and plant sterols help increase HDL cholesterol levels. Read more about the link between cholesterol and diet.

To read the full article, click here!

Lundis Sans Viande

Exciting News!
Meatout Mondays is proud to expand internationally, thanks to caring French supporters. Anouk de Winter is the inspiration behind Meatout Mondays France, translated as Lundis Sans Viandes.

A passionate animal rights activist, Anouk previously lived in England and Germany, and now has settled in the south of France. Recognizing that the vegan movement is rather new in France, she began spreading the benefits of delicious plant-based eating. Anouk launched and maintains a vegan cooking resource website called Jardin Vegan where she posts her delicious recipes and food photos.

She says, “I enjoy so much cooking cruelty-free meals that I thought it might be a good idea to share my own recipes. The fun has always been to veganise any traditional recipe calling for animal meat and other animal products.”

Each week, Anouk and supporters translate Meatout Mondays into French and send it to the growing list of vegetarian and vegan newcomers seeking to pursue a compassionate lifestyle.

Check out Anouk's website at and friend Jardin Vegan on Facebook!

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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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