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Farm Animal Rights Movement
May 23, 2011

Serving Size 1 pot pie -- Recipe makes 4-6 servings

Amount Per Serving
Calories 371
From Fat 171
% Daily Value*
Total Fat 19g
Saturated Fat 5g
Trans Fat 0g
Cholesterol 0mg
Sodium 943mg
Total Carbohydrate 43g
Dietary Fiber 4g
Sugars 6g
Protein 10g

Vitamin A 7%
Vitamin C 15%
Calcium 20%
Iron 18%
* % Daily Values are based on a 2,000 calorie diet
Perfect Pot Pies

This recipe was created by Colleen Patrick-Goudreau, also referred to as the “Vegan Martha Stewart.” These pot pies feature eggplant and tempeh, a cultured cake of soybeans and grains. If you prefer, use tofu or mushrooms in its place. The dough is great for making drop biscuits and wonderfully adaptable for fruit cobbler recipes too.

Filling Ingredients:

2 cups diced eggplant
1 package tempeh, cut into 1/2-inch cubes
2 Tbs. water or olive oil
1 small yellow onion, chopped
1 celery stalk, chopped
1 tsp. fennel seeds
1 to 2 Tbs. capers, rinsed
2 Tbs. balsamic vinegar
1 can or jar (15 oz.) tomato sauce
1/2 tsp. red pepper flakes or hot sauce
salt & pepper (to taste)

Biscuit Dough Ingredients:
1 2/3 cups all-purpose flour
1 Tbs. baking powder (look for aluminum-free)
1/2 tsp salt
2/3 cup non-dairy milk (soy, rice, almond, etc.)
1/3 cup canola oil or dairy-free margarine


  1. Coat 4 or 6 individual ramekins with oil, and set aside (or use a 9-inch pan).
  2. For the filling, steam eggplant & tempeh 10-15 mins until eggplant is soft & translucent.
  3. At the same time, add water or oil to a large-size sauté pan and cook onion and celery until soft; add fennel seeds, capers, and vinegar; sauté for 1 minute; add tomato sauce, red pepper flakes, tempeh and eggplant; simmer for 10 minutes, stirring occasionally.
  4. Meanwhile, prepare biscuit dough: place flour, baking powder, and salt in a mixing bowl, and stir; add non-dairy milk and margarine or oil, and mix just until dry ingredients are evenly moistened (dough should be lumpy and sticky, not smooth).
  5. Remove sauté pan from heat and season filling with salt and pepper, to taste.
  6. Divide filling evenly among prepared ramekins; drop dough by small spoonfuls on top of each ramekin; carefully spread dough with back of spoon so it evenly covers filling.
  7. Bake at 425°F until crust is golden, about 15 minutes (or a bit longer if using a pan).

Check out this recipe on and more about Colleen's on!

Vegan's Daily Companion

Using her unique blend of passion, humor, and common sense, vegan educator and author, Colleen Patrick-Goudreau, empowers people to live according to their own values of compassion and wellness. Her latest book, Vegan’s Daily Companion, is a guide to joyful, compassionate living, every day of the year! The book is organized as a day minder, with entries creating a complete year's worth of information. Each of the year's fifty-two weeks has six entries.

Find out more and purchase the book at

Soy's Health Perks

Women consuming the most soy products have a lower risk of breast cancer recurrence, according to a recent study in the Canadian Medical Association Journal. Researchers tracked soy isoflavones consumed by 524 women with breast cancer. Postmenopausal women who ate more than 42.3 milligrams of soy isoflavones daily had a 33 percent decreased risk of recurrence, compared with women who ate less than 15.2 milligrams per day. Sources of soy isoflavones included soymilk, tofu, and edamame. Eight ounces of soymilk contains roughly 20 milligrams of soy isoflavones.

The study resonates with findings from a 2009 Journal of the American Medical Association study, showing that women previously treated for breast cancer have less risk of recurrence or death if they include soy products in their routine.

To read the full article,

Head to Los Angeles in July

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The conference features 100 speakers from 60 organizations, reports on key campaigns, networking receptions, a Banquet Dinner, and much more. Visit 90 exhibits (free and open to the public) for cruelty-free shopping, food samples, and displays.

Register for the full conference and get $20 off the already discounted rate through May since you’re a Meatout Mondays subscriber (enter promo code "Member20" on the checkout page).

Find out more about the conference and register today at!

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