Meatout Mondays

January 23, 2012



Serving Size 1 cup - Makes 10 servings
Amount Per Serving
Calories 393	From fat 252
	% Daily Value*
Total Fat 28g	43%
Saturated Fat 2g	10%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 485mg	21%
Total Carbohydrate 32g	11%
Dietary Fiber 4 g	16%
Sugars 3g
Protein 8g
Vitamin A 33%	Vitamin C 37%
Calcium 5%	Iron 19%

* % Values are based on a 2,000 calorie diet

Quinoa Salad

Sometimes you just want something different. This recipe, according to Meagan Holtgrewe of the Rhymes with Vegan website, is just that. It's "light but fulfilling" and "salty with hint of zest." Quinoa is a nutritious grain-like seed from the plant related to spinach. It's rich in protein and gluten-free. Quick and easy to cook, quinoa has a light, fluffy texture and mild nutty flavor.

Ingredients:

1 ½ cups uncooked quinoa (4 cups prepared)
6 oz. fresh spinach
1 Tbs. olive oil
1 large garlic clove, minced
2 cups walnuts, chopped & toasted
½ cup kalamata olives, chopped
1 ½ cups marinated artichoke hearts, chopped
1 scallion, chopped
salt & pepper (to taste)

Dressing:

½ large lemon
1 Tbs. olive oil
1 ½ Tbs. white wine vinegar
1 tsp. dijon mustard
salt & pepper (to taste)

Directions:

Rinse quinoa, then prepare by placing it and 3 cups of water into a 2-quart saucepan; bring to a boil, then reduce to a simmer, cover and cook until water is absorbed (about 15 minutes).
In a medium bowl combine dressing ingredients; whisk together until smooth and slightly creamy; set aside.
In large skillet add 1 Tbs. olive oil and minced garlic; add spinach, a pinch of salt and pepper; sauté for 3-5 minutes until wilted; remove and drain excess water in a colander.
In large mixing bowl combine quinoa with artichokes, olives, spinach and walnuts; add dressing and mix well; add salt and pepper to taste.
Chill for 1 hour; garnish with fresh scallions and lemon zest before serving.

Click here for the printable version.

Check out this and more great vegan recipes on www.RhymesWithVegan.com!

Daiya Vegan Cheese

Daiya stretches your options for a healthy lifestyle choice. It's made from plant-based ingredients and is free of cholesterol, artificial ingredients, preservatives, hormones, and antibiotics. Try Mozzarella Style Shreds on your next homemade pizza, and savor Cheddar Style Shreds on everything from mac n' cheese to grilled cheese and yummy nachos.

Find out more at www.DaiyaFoods.com!

Meat & Diabetes

Eating processed red meat boosts the risk of type 2 diabetes, a study published in the Diabetes Care recently reported.

Researchers from Harvard School of Public Health conducted the study of 66,118 disease-free French women, following subjects from 1993 through 2007. Women who ate 5 or more servings of processed red meat per week were 30 percent more likely to be diagnosed with type 2 diabetes mellitus, compared to those who had less than one serving per week.

The good news is that replacing one serving of red meat with one serving of nuts and whole grain was correlated with a 16-35 percent reduced risk for type 2 diabetes.

To read the journal article, click here.