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Farm Animal Rights Movement
August 22, 2011


Serving Size 1 patty -- Recipe makes 9 burgers

Amount Per Serving
Calories 148
From fat 54
 
% Daily Value*
Total Fat 6g
9%
Saturated Fat 0.7g
4%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 242mg
10%
Total Carbohydrate 21g
7%
Dietary Fiber 3g
12%
Sugars 3g
Protein 4g

Vitamin A 49%
Vitamin C 7%
Calcium 6%
Iron 10%
 

* % Daily Values are based on a 2,000 calorie diet
Spice-It-Up Veggie Burger

Veggie burgers can be so much more than veggies, including everything from beans and rice to lentils, tofu, and mushrooms. This tasty version has millet, oats and whole wheat and a savory blend of spices. The oats in water become sticky, which helps hold the burgers together. The millet adds a nice nutty flavor. Add some lettuce, tomato and onion, maybe roasted red pepper and avocado too.

Ingredients:

1/2 cup millet, rinsed
1 1/2 cups water
3/4 cup rolled oats
4 slices whole wheat bread, no crust, torn in pieces
1 large rib celery, cut into large chunks
1 medium onion, cut into large chunks
2 cloves garlic, coarsely chopped
3 Tbs. tahini
1 tsp. dried oregano or 1 Tbs. fresh
1/2 tsp. each of salt, cumin, chili powder, paprika
1 large carrot, cut into chunks
2 cups tightly packed fresh spinach
1 Tbs. canola oil (for cooking/mixing spices)

Directions:

  1. Heat millet and 3/4 cup water to a boil in a covered saucepan; turn heat to low; cook 15 minutes; turn off heat; leave lid on until ready to use.
  2. Grind oats and bread in the food processor until they crumb and set aside.
  3. Chop celery, onion and garlic into small bits in a food processor, but not to a mush; place the mixture in a saucepan with remaining 3/4 cup water; stir some of this mixture into the tahini in a small bowl; return to the saucepan and heat to a simmer.
  4. While mixture cooks, stir ground oat-bread mixture into the saucepan; whisk oregano, salt, spices and pepper to taste into the oil; stir into mixture (the mixture should cook 10 minutes total).
  5. Place millet in a large bowl and add the vegetable mixture.
  6. Process carrots into small chunks; add to mixture; process spinach a little; add to mixture and mix everything together.
  7. Press mixture tightly into a 2 1/2-inch scoop; place on treated paper or oil sprayed baking sheet; gently flatten; bake at 350 degrees for 40 minutes without turning.

This recipe was highlighted on the ChicagoTribune website!



Get Your Nutrition Facts


Today is the official launch of NutritionFacts.org, a comprehensive website where you can get the latest in nutrition and health research. The impressive research is prepared by Dr. Michael Greger, physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Dr. Greger scours the world of nutrition-related research, as published in scientific journals, and brings that information to you in short, easy to understand video segments. Starting today, Dr. Greger will begin his 365 day marathon of uploading a new video every day, seven days a week for the first year.

Check out the website daily at www.NutritionFacts.org!



Fiber for Colon Health


People who regularly eat legumes, brown rice, cooked green vegetables and dried fruit have a reduced risk of colon polyps, a precursor to colon cancer. That's the finding of California researchers who analyzed data from 2,818 people who were followed for 26 years. The report was recently published online in the journal Nutrition and Cancer.

The risk of polyps was 40 percent lower among participants who ate brown rice at least once a week and 33 percent lower among those who eat legumes (a class of vegetables that includes beans, peas and lentils) at least three times a week. Eating dried fruit three times or more a week, compared to less than once a week, was associated with a 26 percent reduced risk. Eating cooked green vegetables once a day or more, versus less than five times a week, was associated with a 24 percent reduced risk.

To read the full article, click here.



Compassion Into Action


Jeff Boghosian has been vegan for 12 years and vegetarian for one year before that. “When I learned what happened to farmed animals I was shocked,” he says. Motivated to do more than change his diet, Jeff spends as much time as possible focused on veg outreach such as leafleting, tabling, conducting talks at schools, vegan food giveaways; he even heads up the Vegan Arizona Meetup group.

“I realized that many people would change their diet if they were aware and motivated. I also realized that while my being vegan was great, if I got another person to be vegan that would double my impact, and two more people on top of that would quadruple it! You will be able to reach hundreds and thousands of people that otherwise wouldn't have received the info or tasted good vegan food. One person can change an entire community!”

Do you know an inspiring individual who helps animals & people? E-mail us!


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Looking for more recipes, resources, and tips? Visit LiveVegan.org!

Meatout Mondays is published each week by:
Farm Animal Rights Movement (FARM), 10101 Ashburton Lane, Bethesda, MD 20817 • www.farmusa.org
info@meatoutmondays.orgwww.meatoutmondays.org


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